ELITE ATHLETE | PERFORMANCE COACH | P.E. TEACHER
As an elite athlete, I was meticulous about nutrition, recovery, and maintaining the right balance to achieve peak energy levels during competitions. I discovered that my energy was influenced not only by my diet but also by the people I surrounded myself with. Positive energy from like-minded individuals amplified our collective drive.
Recovery - The Devonish Supershake
Sports recovery is just as crucial as training and competition. Without diligent recovery practices, the risk of poor performance and injury rises, preventing you from reaching your potential. Therefore, rest, recovery, and nutrition were essential parts of my daily routine.
The Devonish Supershake: Each training day began with preparation to sustain the high intensity I would face. I would blend together a concoction to address potential nutritional deficiencies: 2 scoops of protein, 1 banana, fresh spinach, blueberries, raspberries, blackberries, ground flaxseeds, and water to adjust the consistency. Additionally, I would prepare a branched-chain amino acid (BCAA) drink—often described as the building blocks of protein—which, while effective, had a less-than-pleasant taste. Lastly, my rehydration drink was a constant companion.
During winter training, as intensity increased, I relied heavily on my super shake, refueling immediately after sessions. Consuming BCAAs and my rehydration drink throughout the day helped replenish lost nutrients, reduce inflammation, and maintain hydration.
I understand that this regimen may seem extreme to newcomers. I encourage individuals to find a healthy shake that works for them and to incorporate regular healthy snacks into their routines. For example, consider snacks like Greek yogurt with berries, nuts, or veggie sticks with hummus. Hydration should always be a priority.
Fat Don’t Fly: As an athlete, excess weight signifies poor preparation, hence the saying, "Fat don't fly!" However, it’s important to recognize that fats play a crucial role in nutrition. Studies have shown that individuals consuming fewer than 20% of their calories from dietary fat may experience lower testosterone levels due to insufficient cholesterol, the primary material for testosterone production. Good fats, such as those found in avocados, nuts, and fatty fish, are essential for hormone production and nutrient absorption.
Energy from People: Another key to peak performance is choosing your companions wisely. A study published in Social Science & Medicine found that individuals who associate with high-performing peers tend to improve their own performance significantly, demonstrating the power of social influence.
Training alongside elite athletes in 2008, including Tyson Gay and Veronica Campbell, was transformative. The environment was intense yet enjoyable, and the collective energy was unparalleled. I learned the importance of diligent recovery and how hydration and nutrient intake immediately after workouts made a difference in performance.
At BISS Puxi, we emphasise the importance of peer group learning, where students support each other's growth, much like my training experiences in the U.S. When students coach each other, they create a supportive ecosystem that fosters improvement and energy.
My Temptation: Throughout my athletic career, I’ve traveled extensively, enjoying the rich culinary offerings in places like Beijing and Shanghai. While the temptations of local delights were strong, maintaining my routine was crucial for elite performance. Now, as an elite performance coach and role model at BISS Puxi, I still adhere to my wellness principles but allow myself some indulgence now and then.
Practical Tips for High Energy:
Snack Smart: Keep healthy snacks on hand, like nuts, yogurt, or fruit, to maintain energy levels throughout the day.
Stay Hydrated: Aim to drink water regularly, especially before, during, and after workouts.
Meal Prep: Spend a few hours each week preparing meals to ensure you have healthy options ready to go.
What are the best pre-workout snacks? Foods high in carbohydrates and moderate in protein, like a banana with almond butter, are easy “in your bag” options.
How important is recovery? Recovery is essential; it allows your body to repair and grow stronger after intense training.
Conclusion
In the pursuit of elite performance, energy is a critical component that stems from both nutrition and the company we keep. By prioritising healthy eating, diligent recovery, and surrounding ourselves with motivated individuals, we can unlock our full potential. Remember, it's not just about individual effort; the energy and positivity from our peers can elevate us all. Whether you're an athlete, a busy parent, or a student, adopting these principles can lead to improved performance and a more vibrant life. Embrace the journey toward optimal energy, and don’t hesitate to share your own experiences as we strive for greatness together!
Recovery - The Devonish Supershake
Sports recovery is just as crucial as training and competition. Without diligent recovery practices, the risk of poor performance and injury rises, preventing you from reaching your potential. Therefore, rest, recovery, and nutrition were essential parts of my daily routine.
The Devonish Supershake: Each training day began with preparation to sustain the high intensity I would face. I would blend together a concoction to address potential nutritional deficiencies: 2 scoops of protein, 1 banana, fresh spinach, blueberries, raspberries, blackberries, ground flaxseeds, and water to adjust the consistency. Additionally, I would prepare a branched-chain amino acid (BCAA) drink—often described as the building blocks of protein—which, while effective, had a less-than-pleasant taste. Lastly, my rehydration drink was a constant companion.
During winter training, as intensity increased, I relied heavily on my super shake, refueling immediately after sessions. Consuming BCAAs and my rehydration drink throughout the day helped replenish lost nutrients, reduce inflammation, and maintain hydration.
I understand that this regimen may seem extreme to newcomers. I encourage individuals to find a healthy shake that works for them and to incorporate regular healthy snacks into their routines. For example, consider snacks like Greek yogurt with berries, nuts, or veggie sticks with hummus. Hydration should always be a priority.
Fat Don’t Fly: As an athlete, excess weight signifies poor preparation, hence the saying, "Fat don't fly!" However, it’s important to recognize that fats play a crucial role in nutrition. Studies have shown that individuals consuming fewer than 20% of their calories from dietary fat may experience lower testosterone levels due to insufficient cholesterol, the primary material for testosterone production. Good fats, such as those found in avocados, nuts, and fatty fish, are essential for hormone production and nutrient absorption.
Energy from People: Another key to peak performance is choosing your companions wisely. A study published in Social Science & Medicine found that individuals who associate with high-performing peers tend to improve their own performance significantly, demonstrating the power of social influence.
Training alongside elite athletes in 2008, including Tyson Gay and Veronica Campbell, was transformative. The environment was intense yet enjoyable, and the collective energy was unparalleled. I learned the importance of diligent recovery and how hydration and nutrient intake immediately after workouts made a difference in performance.
At BISS Puxi, we emphasise the importance of peer group learning, where students support each other's growth, much like my training experiences in the U.S. When students coach each other, they create a supportive ecosystem that fosters improvement and energy.
My Temptation: Throughout my athletic career, I’ve traveled extensively, enjoying the rich culinary offerings in places like Beijing and Shanghai. While the temptations of local delights were strong, maintaining my routine was crucial for elite performance. Now, as an elite performance coach and role model at BISS Puxi, I still adhere to my wellness principles but allow myself some indulgence now and then.
Practical Tips for High Energy:
Snack Smart: Keep healthy snacks on hand, like nuts, yogurt, or fruit, to maintain energy levels throughout the day.
Stay Hydrated: Aim to drink water regularly, especially before, during, and after workouts.
Meal Prep: Spend a few hours each week preparing meals to ensure you have healthy options ready to go.
What are the best pre-workout snacks? Foods high in carbohydrates and moderate in protein, like a banana with almond butter, are easy “in your bag” options.
How important is recovery? Recovery is essential; it allows your body to repair and grow stronger after intense training.
Conclusion
In the pursuit of elite performance, energy is a critical component that stems from both nutrition and the company we keep. By prioritising healthy eating, diligent recovery, and surrounding ourselves with motivated individuals, we can unlock our full potential. Remember, it's not just about individual effort; the energy and positivity from our peers can elevate us all. Whether you're an athlete, a busy parent, or a student, adopting these principles can lead to improved performance and a more vibrant life. Embrace the journey toward optimal energy, and don’t hesitate to share your own experiences as we strive for greatness together!
