When we start implementing change around these 4 things with our athletes, AMAZING things begin to happen. ⁣
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If this is hard for you, take a look at your sleep hygiene:

• Wake up and go to bed at roughly the same time every day
• Avoid electronics and screens an hour before bed
• Avoid caffeine 8-10 hours before bedtime.  Even if you can fall asleep after a pot of coffee or an energy drink, research shows us the caffeine does impact the quality of our sleep and makes it less restful.
• Expose yourself to sunlight within 30 minutes to an hour of waking.  if you wake up before the sun rises, turn on bright lights in your house, and then go outside for a few minutes once the sun comes up

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There's been some debate in the nutrition world about whether or not nutrient timing matters.  I think those debates are missing one key element: just because something is "okay" doesn't mean it's optimal for increasing performance.  Another issue that is missed in the literature is the timeframe referred to as the pre-training meal time.  But that's a topic for another discussion.

• Eating at least 3 hours before training is always going to lead to higher quality training that not eating at all.  Aim for a high carbohydrate meal, a serving of protein, and limit fats in the hour before training.
• Your post-training meal represents an opportunity to immediately begin the recovery process. The better you recover, the better your next training session will be.  Imagine those wins stacked on top of each other time and time again!

One of the biggest mistakes lifters have been making when they get to us is chronic undereating, and most of the time it's completely unintentional.

• The IOC recommends athletes consume 45 calories per kg of fat free body mass as an ideal caloric intake.  Not there?  Work with a nutritionist who specializes in helping athletes bring their caloric intake up without gaining weight (this is something we are experts at, you can apply to work with us here).​

Training is a stressor on our body.  So is mental stress.  Our body can't distinguish the difference.  The greater the stress (physical or mental) the more your body has to overcome to recover properly.  It is very common for us to see a slight decline in recovery and performance metrics when athletes are under more work or life stress.  

By developing a daily stress management routine, you can mitigate a lot of the effects stress can have on your body and gym performance.  These are some of our favorite techniques:

• Guided meditations (you can find them on YouTube, Spotify, or various meditation apps)
• Walking outside
• Reading a book
• Connecting with a friend

Give these a try for a month and watch your strength, energy, and recovery EXPLODE!!!

We utilize all of these methods, and more, within our nutrition coaching programs.  You can fill out an application to see if we're a good fit for your goals! 

Given the evidence supporting both the benefits of supplementing with creatine and the lack of side-effects, creatine appears to be a very effective way increase strength and work capacity.  It should be noted that proper diet, sleep, and stress management should be in line before the addition of supplements.  If you need help getting started with performance nutrition, you can apply to work with our team here or to learn more about our services, go here.

 You ready for it?

Okay, I’m gonna tell you, but you’ve got to keep reading to let me explain.

DO LESS!!!

What?! Ok, I know some of you just exited out and are no longer reading because that sounds insane.

Even my podcast co-host, 11x world powerlifting champion, Jen Thompson shared with me on a recent episode (below) that when she’s feeling burned out, or training just feels like too much, she pushes her training to another day or does less sets in training, or an entirely different workout all together.

I work with really busy athletes. They are juggling demanding careers, families, and social lives all while training at a high level.

During periods of high stress these athletes recovery starts to dwindle and shows up as:

• Moodiness/irritability
• Difficulty sleeping
• Loss of desire to do anything not related to work or training
• Persistent fatigue
• Unexplained weight gain or weight loss
• Loss of enjoyment in other hobbies

All of the proper nutrition in the world is not going to help these athletes when things get to this point.

The answer here is to drop training volume or intensity for a little while. Training is a stressor on your body. If you can’t cut out work/school/family stress, this is the only place to reduce stress.

I’ve had great success with athletes dropping a training day and replacing it with other low intensity activities such as long walks, hiking, or biking.

Hustle culture is rampant in strength sports.

​To a degree this is helpful in that it helps new athletes learn how to work hard and push themselves. But taken to the extreme it can leave you feeling run down, sick, injured, and feeling like a failure for not being able to grind all day every day.

If you're looking for an expert in sports nutrition and recovery for strength athletes to help you feel great and perform to the best of your abilities, you can apply to work with one of our coaches here.

To answer this question, we're going to look at a study published in 2011.

The aim of this study was to compare changes in :

• body composition
• Strength
• power 

During either:

• Fast weight loss (1% of body weight per week)
• Slower weight loss (0.7% of body weight per week)

All athletes included 4 resistance-training sessions/wk in their usual training regimen

The average amount of weight lost was 4.2kg for both groups.  The fast weight loss group did it in 5.3 weeks, the slower group took 8.5 weeks.

Let's looks at some specific results now.
Changes in lean body mass:

• Slower group: gained 2.1% of lean body mass
• Fast group: lost 0.2% of lean body mass

This suggests that the fast group may have lost muscle mass

Change in fat mass:

• Slower group: lost 21% of their fat mass
• Fast group: lost 31% of their fat mass

Changes in performance:

• 40m sprint
  • Fast group: no change
  • Slow group: no change
• Counter movement jump
  • Fast group: no change
  • Slow group: increased 7%
• 1RM  press
  • Fast group: 6.4%  increase
  • Slow group: 13.6%  increase
• 1RM pull
  • Fast group: 4% increase
  • Slow group: 10.3% increase
• 1RM squat
  • Fast group: 8.9% increase
  • Slow group: 11.9% increase

While both groups lost the same amount of body weight, their body composition changes were significantly different.  This study suggests that slower rates of body weight reduction are better for preserving/gaining muscle mass as well as losing more body fat.  
In terms of performance, we saw an increase in performance for both groups for most of the tests, as we should.  These are elite athletes that are continuing to train, so improvements are expected.  However,  the percent increase in performance across all measures was significantly higher in the slower weight loss group.  

This suggests that quick weight loss does not allow for as much athletic improvement as does slower weight loss.  If your goal is to continue to improve while in a caloric deficit, you are much better off losing weight at a slower rate.  

I will argue that I still think 0.7% of body weight loss per week is still a bit aggressive for most athletes, particularly strength athletes.  In my experience, I start seeing a decline in performance for most people above 0.6% loss per week, and for some strength athletes, even that is too aggressive and we have to go with a more conservative 0.4% of body weight lost per week.  

What have your experiences been with weight loss as an athlete?  Have you seen a decrease in strength and performance? 

At FFN we specialize in managing weight cuts for athletes to preserve their strength (and usually gain strength during the process).  If you want expert help with your next weight cut, you can work with us here!