Nutrition: Fueling Optimal Performance¶

Nutrition is a cornerstone habit that affects every aspect of your daily performance, from cognitive function and energy levels to mood and recovery. This guide provides science-based principles for meal timing, composition, and hydration that integrate seamlessly with your daily routine.

Core Principles¶

Circadian Alignment: Eating patterns should support your natural rhythm, with larger meals earlier and lighter meals closer to sleep.
Stable Blood Sugar: Preventing spikes and crashes through balanced macronutrients maintains consistent energy and focus.
Hydration Priority: Proper fluid balance is essential for cognitive performance, physical function, and toxin removal.
Quality Over Quantity: Focus on nutrient-dense, minimally processed foods that provide sustained energy.

Meal Timing & Structure¶

Breakfast (8:20 - 8:40 AM)¶

Purpose: Break the overnight fast, stabilize blood sugar, and fuel morning activities.

Optimal Composition: - Protein: 20-30g (eggs, Greek yogurt, protein powder) - Healthy Fats: 10-15g (avocado, nuts, olive oil) - Complex Carbs: 30-40g (oats, whole grain toast, berries) - Fiber: 5-10g (vegetables, fruits, whole grains)

Science-Based Examples: 1. High-Protein Option: 3 eggs + spinach + ½ avocado + 1 slice ezekiel bread 2. Quick Option: Greek yogurt (200g) + mixed berries + walnuts + honey 3. Smoothie Option: Protein powder + spinach + banana + almond butter + unsweetened almond milk

Why This Timing? Eating within 2 hours of waking helps anchor circadian rhythms and prevents afternoon overeating.

Lunch (12:00 - 12:40 PM)¶

Purpose: Sustained energy for afternoon work, avoiding post-lunch crash.

Optimal Composition: - Lean Protein: 25-35g (chicken, fish, legumes, tofu) - Complex Carbs: 40-50g (quinoa, sweet potato, brown rice) - Vegetables: 2-3 cups (mixed colors for diverse nutrients) - Healthy Fats: 10-15g (olive oil dressing, seeds, nuts)

Crash-Prevention Strategy: - Avoid refined carbs and sugar - Include fiber to slow glucose absorption - Eat mindfully and chew thoroughly

Example Meals: 1. Salad Bowl: Grilled chicken + mixed greens + chickpeas + olive oil vinaigrette 2. Power Bowl: Quinoa + roasted vegetables + tahini dressing + hemp seeds 3. Soup & Sandwich: Lentil soup + whole grain sandwich with turkey and vegetables

Dinner (19:30 - 20:00 PM)¶

Purpose: Recovery nutrition, preparation for sleep, avoiding digestive interference with rest.

Optimal Composition: - Protein: 20-30g (fish, lean meat, plant proteins) - Complex Carbs: 30-40g (sweet potato, rice, pasta - moderate portions) - Vegetables: 2-3 cups (focus on variety and color) - Minimal Fats: 5-10g (easier digestion before sleep)

Sleep-Promoting Foods: - Tryptophan sources: Turkey, salmon, pumpkin seeds - Complex carbs: Help tryptophan cross blood-brain barrier - Magnesium-rich: Leafy greens, nuts, seeds - Avoid: Large portions, spicy foods, high fat content

Timing Importance: Finish eating 2.5-3 hours before sleep (by 20:00 for 22:30 bedtime).

Hydration Protocol¶

Daily Targets¶

Total Intake: 35-40ml per kg body weight (2.5-3L for 70kg person)
Upon Waking: 500ml with electrolytes (pinch of salt + lemon)
Pre-Exercise: 250-500ml (30 minutes before)
During Exercise: 150-250ml every 15-20 minutes
Evening: Reduce intake 2 hours before sleep

Electrolyte Balance¶

Natural Sources: - Sodium: Celtic sea salt, pickle juice - Potassium: Bananas, coconut water, potatoes - Magnesium: Leafy greens, nuts, seeds - Chloride: Sea salt, tomatoes

Signs of Proper Hydration: - Pale yellow urine - Consistent energy levels - Good skin elasticity - Minimal afternoon fatigue

Strategic Snacking¶

Pre-Workout (if needed)¶

Timing: 30-60 minutes before exercise Options: - Banana + small amount of almond butter - Greek yogurt + berries - Oatmeal with cinnamon

Post-Workout Recovery¶

Timing: Within 30-60 minutes after exercise Focus: Protein + simple carbs for glycogen replenishment Options: - Protein shake + banana - Chocolate milk (if dairy tolerant) - Greek yogurt + honey + berries

Afternoon Energy (if needed)¶

Timing: 14:00-15:00 (avoid after 16:00) Focus: Stable blood sugar, avoid afternoon crash Options: - Mixed nuts + apple - Hummus + vegetables - Hard-boiled egg + berries

Supplements Integration¶

Morning (with breakfast)¶

Vitamin D3: 2000-4000 IU
Omega-3: 1-2g EPA/DHA
B-Complex: For energy metabolism
Probiotics: For gut health

Evening (with dinner)¶

Magnesium: 200-400mg for sleep and recovery
Zinc: 15-30mg for immune function and recovery
Vitamin K2: If taking D3 for calcium regulation

Timing Considerations¶

Iron: On empty stomach or with vitamin C
Calcium: Separate from iron, magnesium
Fat-soluble vitamins: (A, D, E, K) with fats

Common Nutrition Challenges¶

Missing Breakfast¶

Solutions: 1. Prep night before: Overnight oats, hard-boiled eggs 2. Quick options: Protein shake, Greek yogurt 3. Gradual approach: Start with small portions, build habit

Afternoon Energy Crashes¶

Root Causes: - Blood sugar instability from lunch choices - Dehydration - Natural circadian dip (2-4 PM)

Solutions: - Balance lunch macronutrients - Strategic 15-minute walk after eating - Proper hydration throughout day - Brief nap (20 minutes) if possible

Late-Night Cravings¶

Strategies: - Ensure adequate protein at dinner - Address stress with non-food activities - Herbal tea or water first - If truly hungry: small portion of protein + complex carbs

Meal Prep Strategies¶

Weekly Prep (Sunday)¶

Proteins: Cook chicken, hard-boil eggs, prepare legumes
Grains: Cook quinoa, brown rice in batches
Vegetables: Wash, chop, roast vegetables
Snacks: Portion nuts, wash fruits

Daily Prep (Evening before)¶

Set up coffee/tea supplies
Pack lunch and snacks
Prepare breakfast ingredients

Sources¶

Key Figures & Research: - Dr. Rhonda Patrick: Nutrition timing and circadian health - Dr. Laird Hamilton: Performance nutrition protocols - Dr. Andrew Huberman: Meal timing and circadian rhythms

Essential Reading: - "The Circadian Code" by Dr. Satchin Panda - "How Not to Die" by Dr. Michael Greger - "The Blue Zones" by Dan Buettner

Scientific Literature: 1. "Meal timing and metabolic health" - Cell Metabolism, 2020 2. "Protein intake and satiety" - American Journal of Clinical Nutrition, 2013 3. "Hydration and cognitive performance" - Nutrients, 2019 4. "Circadian rhythms and metabolism" - Nature Reviews Endocrinology, 2018