Welcome to this edition of the Fit and Fueled newsletter, tailored for Masters Athletes seeking to elevate their nutrition and performance. We're thrilled to share that our sponsor, Thirdzy, has achieved Informed Sport Certification for their PM Recovery Collagen, ensuring it's free from banned substances and packed with quality nutrients, including an upgraded ingredient, Magnesium Bisglycinate, for enhanced absorption and sleep quality. With this certification, you can trust Thirdzy's commitment to purity and effectiveness, supporting your journey towards peak performance. This newsletter dives deep into the importance of proper nutrition, sharing personal insights and strategies to help you fuel your body and achieve your athletic goals. Save on Thirdzy here!
The Turning Point in My Journey to the CrossFit Games
As a Masters Athlete, the path to peak performance is multifaceted, with nutrition being a cornerstone often overlooked or undervalued. My own journey to the CrossFit Games serves as a testament to the profound impact nutrition can have on an athlete's performance, recovery, and overall well-being.
In the years 2015, 2016, and 2017, despite rigorous training and a steadfast dedication to my goals, I encountered a recurring obstacle in my quest to qualify for the CrossFit Games. It wasn't until a critical self-revelation that I identified a missing piece of the puzzle: I simply wasn't eating enough. This shortfall in nutrition was a significant factor holding me back from achieving my full potential.
By 2018, armed with new knowledge and a refined approach to my dietary habits, I made substantial changes. I meticulously dialed in my nutrition and macros, ensuring I consumed enough food to support my intensive training regimen, facilitate recovery, and enhance my performance. This strategic adjustment was instrumental in my qualification for the CrossFit Games that year, marking a pivotal moment in my athletic career.
Signs You May Not Be Eating Enough
For Masters Athletes, recognizing the signs of under-fueling is crucial. Here are key indicators that you might not be eating enough to support your athletic pursuits:
Persistent Fatigue: Despite adequate rest, if you're constantly feeling tired, it could be a sign that your body is not receiving the energy it needs from food.
Low Energy During Workouts: If you notice a significant drop in your energy levels during training, it's likely your body is running on empty, lacking the fuel required for high-intensity activities.
Delayed Recovery: Proper nutrition is essential for recovery. If your recovery times are longer than usual, it may indicate that you're not consuming enough nutrients to repair and rebuild muscle tissue.
Poor Sleep Quality: Nutrition plays a vital role in sleep patterns. A lack of sufficient food intake can disrupt your sleep, further impacting recovery and performance.
Weight Loss or Plateaus: While some Masters Athletes may aim for weight loss, unintentional weight loss or hitting a plateau can be a sign of not eating enough, hindering your ability to gain muscle and improve performance.
Strategies to Ensure Adequate Nutrition
Track Your Macros: Begin by tracking your macronutrients (carbohydrates, proteins, and fats) to understand what and how much you are consuming. This will help you identify any gaps in your diet.
Listen to Your Body: Pay attention to hunger cues and energy levels. If you're feeling hungry or fatigued, it's likely a sign to increase your intake.
Prioritize Post-Workout Nutrition: Consuming a balanced meal or snack that includes protein and carbohydrates after training can significantly improve recovery and energy replenishment.
Consult with a Nutrition Coach: Working with a nutritionist can provide personalized advice based on your specific needs, goals, and training regimen. (Or hire me as a nutrition coach —→ Here)
Hydration is Key: Adequate hydration is essential for optimal performance and recovery. Ensure you're drinking enough water with electrolytes like LMNT throughout the day, especially before, during, and after workouts.
Experiment and Adjust: Nutrition is highly individualized. Be willing to experiment with different foods and meal timings to find what works best for you.
Remember, as a Masters Athlete, your nutritional needs are unique. What works for a younger athlete or your training partner may not necessarily be the best approach for you. By tuning into your body and making informed adjustments to your nutrition, you can unlock new levels of performance, recovery, and overall health.
Stay BOLD!
Jason
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Are you a man or woman over 35 who wants to get lean, boost energy, and get in your best shape of your life? Apply for private one-on-one coaching here.
If looking to get back in shape, I’d recommend starting with an FREE course → Bolder Beginnings: Transform your body and diet with the Bolder Beginnings 30-Day Challenge. This comprehensive course will teach you the nutrition system I use to help my clients become lean and energetic. You’ll also get 30 days of guided training to help you get back into great shape to start our Bolder Athlete program or join your local CrossFit Gym. It’s just 45 minutes, 4-5 days a week. Join 100s+ peeps here.
Become a Bolder Athlete → a fitness platform specifically tailored for Masters Athletes aged 35 and older. It deviates from the common practice of merely scaling down routines designed for younger athletes, instead creating programs that address the distinct needs of mature athletes. This approach recognizes that older athletes may face different challenges such as reduced recovery rates, the need to manage old injuries, and a requirement for workouts that accommodate decreased flexibility or other age-related physical changes.
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