Our first year at World Finals one of ninja’s learned an important lesson, he learned that what he ate or didn’t eat mattered. He had a background in long-distance running and believed that eating before a race made him sick. So he didn’t eat before his ninja competition which we advised against… but sometimes the best lessons are painful. Two obstacles into his first run and he was gassed and fell as his body just couldn’t keep up with the energy output. Nutrition is tricky, so much conflicting information and so many experts in the field all saying different things. The best way to navigate this storm is to test and re-test til you find out what works for you. However, we can provide a map to help you on the journey!
No BODY is the same
This is an ethos throughout Twelve Gym as we constantly tell our family not to compare to others in class, but to compare to how THEY did last time. This mindset is the same in nutrition, you must dial in the right settings for your body. You want to do this weeks before a competition in any sport! The easy part of this for ninjas is we can make a practice course and run that course over and over again while testing out different nutritional strategies. The most trusted research studies are those with the fewest variables.
The Basics
The concepts for a healthy diet stay the same whether it’s for competition or weight loss.
- Hydrate
- Start a deep Hydration process 2-3 days before an event.
- Twelve Gym’s Vacuum Insulated bottles keep cool for hours!
- Start a deep Hydration process 2-3 days before an event.
- Where’s the Sugar
- One teaspoon of refined sugar will lower an immune system for one hour.
- Therefore, one soda which has 30-44g of sugar will lower the immune system for a whole day!
- Sugar found naturally in fruits contains nutrients to fight off illness, so pick your sugar carefully!
- Protein? MORE LIKE BRO-TEIN!
- Athletes should eat 70-75% of their body weight in grams of protein.
- Protein helps gain and maintain muscle mass during training or dieting.
- If you workout at high intensity then add a bit more protein per day.
- Fat Wins…
- Fat is considered more efficient to burn than carbs, and can help fuel for the long haul.
- MCT’s can easily be digested and should be added to your morning routine.
- a smoothie with MCT’s an hour or so before comp is ideal.
- Collagen Supports everything
- Collagen is a building block for all of our cells, and yet we stop making it as we age.
- increase muscle mass, prevent bone loss, ease joint pain, and prevent hand tears.
- Regenerates tendons, ligaments, bone, muscle, and skin
- Bone broth or supplementation are the most effective sources
The Day of Competition
Snack on Honey, yogurt, fresh fruit, cliff bars, sunflower seeds, trail mix, or bagels with nut butters.
Avoid Sugary drinks such as sports/energy drinks, donuts, pastries, candy, and CAFFEINE!
Think “eat this, not that” and i’m sure you will get the results you are looking for!
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