NUTRITION
•Angie Asche
4 no-fail diet hacks for peak performance
As a dietitian, I work with athletes on a daily basis who are looking for that extra edge – something they can tweak in their diet that will take their performance and body composition goals over the top.
From pros to everyday athletes, we know we need carbohydrates for energy and protein for muscle. But what else does it take to reach your full potential?
Try these hacks to maximize your fitness and take your performance to the next level.
1. Find extra fiber
So often I see athletes who are so focused on meeting their macro targets that they forget all about the other nutrients our bodies need to thrive. Research shows that eating plenty of whole foods rich in dietary fiber can help you to burn fat while keeping you full.
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The Spinach & Quinoa Polpette has roughly half of your daily fiber needs covered in one saucy bowl.
If your Centr goal is set to Get Toned, Stay Healthy & Fit, Increased Cardio Endurance or Everyday Strength & Mobility, try to eat at least one high fiber meal and snack each day. Here are some fiber-rich Centr recipe combos to get you started:
If you’re following your Centr meal plan, hitting these numbers is easy – the combination of recipes laid out in Your Plan will deliver plenty of daily fiber.
2. Plan breakfast around protein
While you should be aiming to consume high-quality protein at every meal, the meal I often see lacking in protein is breakfast. Many traditional Western breakfasts are carb-heavy – think cereal, toast and pastries.
Carbs are essential, but starting your day with carbs alone is not ideal if you are trying to reduce body fat and increase muscle.
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Did you know that high-protein breakfasts are the true breakfast of champions?
Start your day with a high-protein breakfast like the Banana & Chia Smoothie or Simple Shakshuka to promote proper muscle growth and recovery.
3. Eat before every workout
If you’re someone who typically goes into a workout with very little fuel, making a goal to eat a pre-workout snack before each session could be a game-changer for your training.
Try out a few different pre-workout snack options that contain both carbohydrates (for energy) and protein (for muscle protein synthesis) and make a mental note of which ones you feel best after eating. Some of my Centr favorites are the Quick Banana & Chia Toast and Kiwi Matcha Pudding.
4. Go to sleep
Seriously, get some rest! One of the reasons I love Centr is that it provides an empowering balance of movement, meals and mind.
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Sergio’s popular Sleep visualization: Journey to the stars won’t just send you to snooze town, but can actually support your goals.
Sleep is essential for muscle recovery, as well as maintaining optimal hormone and energy levels. Poor sleep is also linked to a decrease in athletic performance, which will stop you from bringing your best on the workout mat.
Most adults need 7-9 hours of sleep a night, so if you’re getting less than that, a healthy goal is to aim for an extra hour each night. This is where the sleep visualizations on Centr come in handy – check them out in the Explore section.
Angie Asche
NUTRITION
Sports dietitian Angie Asche will power your plate with no-nonsense food advice. Founder of Eleat Sports Nutrition, Angie works with MLB, NFL and NHL athletes to get the best from their bodies. With a Masters of Science in Nutrition & Physical Performance, and as a certified exercise physiologist and personal trainer, she’s got the expertise you need to achieve your goals.
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