Home' Trinidad and Tobago Guardian : November 10th 2015 Contents B4
Guardian www.guardian.co.tt Tuesday, November 10, 2015
I am going to take you through a typical day of
training, focusing on my diet; what I consume, why
and how I think it affects my overall performance.
There are so many right ways to do things that it
can be confusing, but I have been experimenting
with my nutrition for years and I think by now I
have a pretty good idea what works for me. As a
professional athlete, I have the ability to get almost
instant objective feedback on how my nutrition
affects not only how I feel, but also my ability to
perform and my times in training on a daily basis.
In my diet, I am aiming to meet the nutritional
requirements to maintain a lean body mass of 207 lbs
and my body fat around six per cent. Equally important
is maximising my recovery, optimising my health so
that I will feel my best and avoid getting sick.
Upon waking, I drink as much water as I can con-
sume from my water bottle next to my bed. The idea
behind this being not only hydration, but also to help
flush toxins and metabolic waste that have built up
overnight. Usually around 11 am, I hit a sort of foggy
patch where I find it hard to focus and I am a bit tired.
However, when I diligently drink as much water as
I can stomach upon waking, I find I never hit that
foggy tired patch and power through till the afternoon.
Also if this is done for consecutive days, I find it helps
to greatly alleviate muscle soreness and stiffness that
have built up.
I try to consume 30 grams of protein within 30
minutes of waking up. This is a trick I learnt from
Tim Ferris in his book, The Four Hour Body. Consuming
this within this window of time will prevent the body
from going catabolic and starting to consume itself
from as a result of being in a fasted state for the
duration of the night. Essentially I consume 30 grams
of protein every three or four hours during my day.
Now to fuel up. I mix it up, and usually don t want
to eat anything too heavy if I have to go training imme-
diately after. Lately I have been eating any combination
of oatmeal, sardines, bananas, Brazil nuts, avocado,
and sometimes Greek yogurt for breakfast. In the
morning I will also take vitamin D which is simply
essential for overall health and immune system support.
I also take vitamin B which aids in metabolising food
into energy, and turmeric which is a powerful anti-
inflammatory that has been shown to have anti-cancer
Fish oil. My body loves fish oil, but one needs to
take a lot.
Long story short, I was swimming in Norway
between some of the Fina World Cups and noticed
that my Norwegian friends drank this stuff every day.
I decided to try it and over the course of my week
there, I finished a whole bottle. The first thing I noticed
was that my lips and skin stopped being dry, despite
being constantly exposed to the negative effects of
cold winter air and chlorine from swimming pools.
My body was moisturising itself from the inside out.
My nails became hard and strong and my hair began
to get a healthy shine. The aching in my left knee
quickly subsided a few days later. I have been drinking
about two big gulps of fish oil every day since.
Immediately after practice, in order to help kick-
start the recovery process, I will take some branch
chain amino acids, also known as BCAAs. BCAAs are
essentially the basic building blocks that make up pro-
tein which constitutes our muscles. By doing this, I
immediately give my body the building blocks to begin
repairing the damage from my recent strenuous work-
Insulin and growth hormone are inversely related.
When insulin is low, growth hormone levels can become
elevated, but when insulin is high, growth hormone
must remain low. If I have another training session
later in the day I will consume something to imme-
diately replenish my glycogen, like bananas, chocolate
milk, or even a handful of walnuts and an orange
which will elevate my insulin slightly. However, if that
was the last session for the day, and hard enough to
leave me feeling ill with no appetite, I will just take
amino acids and refrain from eating until by body gets
Stoking a champion's dietary fires
hungry, so as to allow my growth hormone
levels to spike which will further stimulate
my body to repair itself.
If there is a weight training session later
that day, I will consume a protein shake and
again a banana and nuts to sustain me as I
head for another swim workout afterwards.
Lunch and dinner always consist of low
glycemic index carbohydrates like sweet pota-
toes and ground provisions, along with variety
of different vegetables (I try to avoid vegetables
laced with pesticides when I can) and some
source of protein. I also like lentils and beans.
Lately, my go-to source of protein is wild
fish. This is due to the fact that the
isoflavonoids from soy that the chickens are
fed, accumulate over time in the body and
raise our levels of estrogen and lower testos-
Healthy fats like those found in nuts, sar-
dines, avocado, cheese, coconut oil, butter
and olive oil also play a huge role in my diet
and serve to give me incredible work capacity
without having to refuel.
Before bed I will drink a casein protein
shake (slow release) or cook four eggs in
coconut oil. I also like a few spoonfuls of
peanut butter to give my body something to
slowly consume while it sleeps, thus fueling
the repair process. I will also take a zinc sup-
plement, and magnesium, usually in the form
of magnesium oil that I rub on aching and
spasming muscles to help my body relax.
So there, that s how I do it.
• Follow George on Twitter: @georgebovell
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