Get Your Game On: Tips for Peak Performance and Endurance
The Olympics have wrapped up, the Wallabies are almost in the bag (or pouch), and the Proteas could use a bag of tricks to outplay the Windies. While some South Africans take solace in doubling our medal count from Tokyo 2020/2021 (thanks, Tatiana!), others are simply relieved we didn’t lose to Australia in break dancing (perhaps because we didn’t even have a break dancing entry).
Whatever your take on the recent sports events, at least we’re talking about something other than load shedding and political infighting. Some of us might even be inspired to get a little more active (you don’t have to be a professor to start break dancing, after all).
What can athletes legally do to enhance their performance?
Yes, they can train. That’s a given. But what else can they do?
Here are some proven methods that work—not just for athletes, but for anyone aiming to be at their best, whether you’re a CEO, a busy mom, or someone juggling both the Office Olympics (running the gauntlet, jumping the gun, shooting your mouth off) and the Home Olympics (going the extra mile, stretching yourself thin, running in square circles, pinching pennies).
Here’s how to hit the ground running every morning.
FUEL
When you stop at a garage, you have a choice between petrol and diesel. Similarly, your body has two main fuel choices: carbohydrates or fats. Proteins are not a quick source of energy, as we’ll discuss later. The debate over the preferred energy source for athletes has raged for years. Here’s the lowdown: 1g of carbs produces half the energy of 1g of fat, while generating twice the waste. Once you grasp this, your approach to nutrition will change forever. To go the distance, run on fat. To run clean, run on fat.
What type of fat? Most natural fats are saturated animal fats—the kind our ancestors consumed while exploring the globe. This is the fuel that powered the KhoiSan and Nguni tribes. Your body is designed to run on animal fat.
What about plant fats and oils? These are mostly derived through heavy industrial processing. If oil is labeled as “virgin,” it means it was cold-pressed—a good thing. However, seed oils and “vegetable fats” have caused more health issues than nearly any other dietary invention (except perhaps sugar).
And heart health? Contrary to outdated advice, recent science confirms that saturated fat does NOT cause heart disease. Carbs, on the other hand, do. This explains the surge in heart disease even as animal fat consumption has plummeted.
POWER
Nearly two-thirds of your dry body mass is made up of proteins, while about a third is fat. Only 1% is carbohydrates. To build power, you need to focus on proteins. The best source of protein? Protein itself. While dietitians may discuss the caloric value of proteins (how much energy they can provide), your body primarily uses protein to build and repair tissues, not as fuel.
Animal or plant protein? Historically, our ancestors relied on meat, eggs, seafood, and dairy for protein, with seeds and nuts being a secondary source. Diseases like heart disease, dementia, and cancer were rare until the 19th century when sugar consumption became mainstream in Europe.
Modern-day plant proteins can be tricky to navigate due to contamination risks from pesticides. Animal protein is generally cleaner because the liver filters out toxins. The takeaway? Buy the cleanest protein you can afford.
Research suggests aiming for 2g of protein per kilogram of lean body mass. For a 70kg person, that’s about 140g of protein, or roughly 400g of beef. Fatty beef mince, eggs, and spirulina are all excellent, highly absorbable protein sources. Yes, spirulina—a fantastic source of protein, even if it doesn’t moo or baa.
To build stronger muscles, consider adding Mega D3 and Sutherlandia (Cancer Bush) to your regimen. These supplements help increase the relevant hormones needed to boost muscle growth.
Magnesium is another secret weapon for muscle power. Our MgO supplement provides a highly bioavailable form of magnesium that is easily absorbed by muscles.
STAMINA
Endurance requires not only fuel but also efficient waste removal. The more waste your body produces, the more it slows down. The main culprit here is carbon dioxide, which is linked to increased lactic acid levels.
Here’s how it works:
- Carbon dioxide => lactic acid => increased acidity => tiredness
One way to combat acidity is by taking baking soda (sodium bicarbonate). This “trick” was highlighted when 800m gold medallist Keely Hodgkinson credited her Olympic victory to this humble kitchen ingredient. A level teaspoon of baking soda in a cup of water on an empty stomach each morning can help balance excess acidity, greatly aiding endurance.
If your body is running on fats, you’ll have sustained energy for the long haul, without constant refueling. While sugar might give you a quick boost, it also increases acidity, reducing your overall endurance.
MENTAL CLARITY
Most people think top athletes rely solely on muscle and body, but those athletes will tell you that mental clarity is their greatest asset. If you can’t think clearly, you can’t strategize—and strategy, not brute force, is what wins gold medals.
To maintain mental clarity, you need to keep cortisol levels low, but the stress of competition can send cortisol soaring. To counteract this, athletes often use breathing or meditation techniques to stay focused.
Our Kanna (Sceletium tortuosum) supplement is excellent for calming the mind without dulling your edge. Within minutes of taking one capsule, you’ll feel more relaxed, making it ideal for high-stress situations or exam preparation.
Our Bravo! Vitamin B Complex offers 7 essential B vitamins in highly bioavailable forms, providing a brain boost within half an hour of consumption.
And don’t forget Brain-Mag, which contains magtein (magnesium-L-threonate). This special form of magnesium crosses into the brain, where it helps calm the mind without slowing down your thought processes.
There you have it—a mixed bag of tips to help you get the ball rolling. Stick with these changes for at least six weeks, and you might be pleasantly surprised by the results.
To your (sporting) health,
The Team at Integrow Health
