Conditioning and nutrition for peak performance

Diet and Nutrition for Peak Condition (Part I)

In order to perform better, you need to keep your body in good condition. In sports, the words "condition" and "conditioning" are often used, but have you ever thought about what these words mean?

"Condition" is exactly what it sounds like: a state at a given time. Condition changes daily, influenced by training content, diet, nutrition, mental state, and more. "Conditioning" means preparing the body and mind to achieve higher performance and better results in sports. In other words, it is no exaggeration to say that "best performance" can be achieved through conditioning.

In this content, we will learn how diet and nutrition relate to various types of conditioning. Then, we will think about the conditioning that we need and incorporate it into our lives.

The three elements of performance – training, rest and nutrition

I have mentioned that understanding your condition is important for good performance. However, even if you understand your condition, you cannot achieve your best performance unless you use that data to improve your conditioning.

Three elements of sports: training, rest, and nutrition

In sports, three elements are necessary to maximize performance: proper "training," "rest (sleep)," and "nutrition." When these three elements are in balance, you can perform at your best.

Without a proper balance of training, rest, and nutrition, you won't be able to perform at your best.

For example, as explained in the Basics of Balanced Meals and Supplements (Part II), muscle protein is constantly being broken down and synthesized to maintain it. However, if the balance between breakdown and synthesis is disrupted, in other words, if you don't get enough nutrition despite intense training (the balance between training and nutrition is disrupted), your muscle condition will decline.

Leucine-rich essential amino acid mix for muscle conditioning

Muscle conditioning is essential for maintaining performance during exercise and for rapid recovery after exercise. Among the essential amino acids, leucine acts as a "switch" for muscle protein production and plays an important role in maintaining muscles in ideal condition.

This essential amino acid mix, which contains a high amount of leucine, is expected to provide many benefits, including reducing muscle damage, promoting recovery, and preventing muscle loss.
Here's a detailed summary of how to use amino acids to improve performance.

Poor nutrition after training can lead to poor muscle condition

Causes of delayed recovery from fatigue

Even if you train hard and eat well, if you cut down on your rest (sleep) by staying up late, your body's recovery will be slower and fatigue will accumulate. If you continue training in this state, it will create a vicious cycle that can lead to injury or illness.

Glycine, the amino acid that improves sleep quality and boosts performance

Sleep is an important factor in maximizing athletic performance. The more deep sleep you get, the better your recovery will be, which will have a positive effect on your reaction speed and concentration the next day.

Glycine, an amino acid, has been reported to accelerate the transition to deep sleep and reduce performance decline caused by sleep deprivation. We will introduce these functions of "glycine" in detail.

Lack of rest after intense training leads to fatigue and delayed recovery.

Examples like this show the importance of understanding your condition and conditioning yourself to balance "training," "rest (sleep)," and "nutrition."

Diet for performance on match day

I think that matches and races will be set on top of these three elements. It is expected that conditioning will be difficult on the day of the match due to tension, etc. Even in such a situation, I would like you to eat well and take snacks in between for the match.

Meal 3-4 hours before the match

It is important to plan your meals on the day of a match according to your daily schedule, rather than just deciding on a meal at random. It is generally recommended to eat a well-balanced meal 3-4 hours before the start of the match.

Nutritional support 1-2 hours before the start of the match

It is also a good idea to eat foods that are rich in carbohydrates, such as rice balls or sandwiches, 1-2 hours before exercising.

Onigiri can be used to provide nutrition by changing the ingredients

How to balance your nutrition with rice balls

Onigiri, in particular, allows you to consume protein and fat by choosing the right ingredients. We recommend seasoned rice or mixed rice like "tori gomoku." Tori gomoku onigiri uses chicken and vegetables, providing a relatively good balance of protein, fat, and carbohydrates. Its rich flavor also stimulates your appetite. Onigiri ingredients range from salmon, tuna mayonnaise, and kelp, and there are no ingredients that you should avoid. However, fried chicken and shrimp tempura are high in fat, so it may be best to avoid them. When choosing pre-cooked meals from convenience stores or supermarkets, it's a good idea to check the nutritional label to ensure they contain sufficient carbohydrates and protein.

Pre-match nutrition

It is a good idea to take in carbohydrates from gels or drinks just before exercise. It is also recommended to use amino acids that do not need to be digested. Consider the time of your intake and the combination of meals and foods.

Alanine and proline-containing carbohydrate mix that enhances carbohydrate replenishment efficiency

Carbohydrate deficiency is common during exercise, and a decrease in stamina towards the end of endurance sports is a major issue. Regular carbohydrate supplementation alone may not provide enough energy.

Ajinomoto Co., Inc. has focused on the amino acids alanine and proline, which increase the efficiency of carbohydrate utilization. We will introduce in detail how the Alanine and Proline Carbohydrate Mix stores carbohydrates as glycogen and maintains performance.

As mentioned above, by maintaining a balance between "training," "rest (sleep)," and "nutrition," and by replenishing your energy and amino acids on the day of the match, you can improve your conditioning and aim to perform at your best!

*Click here for tips on muscle conditioning for performance

<Supervisor>Shota Sasaki

Shota Sasaki
Lecturer, Department of Health and Nutrition, Faculty of Human Sciences, Hokkaido Bunkyo University.
After completing her doctoral studies in applied life science at the Graduate School of Life Sciences, Kyoto Prefectural University (2011), she obtained her doctorate (academic), and worked as an assistant professor at Obihiro Otani Junior College before assuming her current position in 2019. She is a certified sports nutritionist and registered dietitian. She is also the editor of "Nutrition for Skiers" in the monthly magazine Ski Graphic.

To date, she has provided nutritional support primarily to junior and female athletes involved in speed skating and ice hockey. Currently, she is providing nutritional support to students aiming to become registered dietitians, as well as high school baseball and track and field athletes. Although still in the early stages of development, she is also working on a research project to find nutritional intake methods specific to sports played in cold environments. She aims to be a bridge between research in the field of sports nutrition and the field itself.