Don’t you hate it when you are at the gym 24/7 and you’re stuck in a performance plateau? Still have that stomach flab, not getting to the body fat percentage you want, hitting your weight plateau, not getting any stronger.
Our bodies have the capacity to do some amazing things if done at the right time and done efficiently. Performance is based on the principles of strength, speed, endurance, and recovery. Weight training or exercise can help with strength, speed, and endurance but we commonly forget the last step of recovery.Here are some topics to think about when hitting that performance plateau.
Those gainz you just can’t quite reach or the physique you can’t seem to achieve.
Prevent the Performance Plateau
#1 Nutrition – What Do You Put In Your Body?
Everyone knows or hears about nutrition and how you can increase growth and physical performance by feeding the body the essential nutrients to thrive. Knowing the physiology and biochemistry of the human body is important in understanding how to achieve maximum gains from the gym.
Key nutrition tips in preventing plateau:
- Protein-protein intake is important in promoting muscle growth and endurance.
- Fats – provides the necessary calories and cholesterol to help promote healthy hormone function, neurological function, and metabolic function.
- Carbohydrates – be sure to maintain proper carbohydrate intake to supply the necessary energy sources (ATP and glucose) for muscle metabolism. You can not promote muscle growth without proper energy stores.
Top nutrition tips to avoid
- Processed Sugars
- Food allergens (food allergy panels to become more specific in what your body is mounting a response to) – Read about Patrick Peterson
- Highly processed dairy products
- Highly processed grain products (gluten allergies)
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The way in which we live, how we live, and why we live is important.
The lifestyle we live is within our control – from the foods we consume, the amount of activity we push ourselves to do, how much time we dedicate to our work, and the people we spend the most time with.
Some healthy lifestyle tips:
- Get an adequate amount of sleep – promotes many metabolic functions that support recovery. Growth hormone is most produced at the hours of 9pm-4am.
- Drink alkaline water – our bodies become acidic through producing oxidative free radicals and lactic acid during exercise. Combat with basic water!
- Movement – moving the body is of utmost importance in optimal health. Move more.
- Cold plunge or cold shower (morning) – cold water plunges help support neurotransmitter function and improved recovery.
- Meditation – in our modern day society we are in constant stimulus. Take a break and become aware of your body and mind.
#3 Optimal Metabolic Function
Understanding the human bodies biochemistry and physiology is important to reach a peak physical state. Without this knowledge, optimal health is not achieved.
How can we understand the bodies metabolic function without taking a look at our blood chemistry?
We can’t! Comprehensive blood analysis is important in preventing physical performance plateaus because we don’t know if our hormones, inflammation pathways, glucose control, and biomarkers are in optimal ranges.
Example: a 30yo male may have had multiple concussions and traumatic brain injuries (TBI’s) during his younger years playing football. At the age of 30 – he may have altered and caused micro-traumas to his pituitary gland (part of the brain) that produces neuro connections to produce hormones.
Growth hormone or testosterone may be effected without the person knowing!
Having your blood data ran quarterly by your primary care physician is of utmost importance. Naturopathic doctors are trained in primary care as well as natural modalities to treat and diagnosis common and complex conditions.
#4 IV Vitamin Therapy
IV hydration therapy has gained much popularity in the past few years in the treatment of “hangovers” but it has many other medical uses such as treating anemias, fatigue, immune disorders, neurological disorders, and metabolic diseases.
Consult with your medical doctor before considering IV Therapy.
IV vitamin therapy may help performance plateaus by feeding the metabolic and cellular health of a human body. During exercise, the body utilizes ATP and glucose to produce muscle contraction or muscle atrophy (growth). During this process – lactic acid is produced as a waste product (soreness). Our liver must produce detoxifying processes (macrophages) and other immune processes to rid the body of lactic acids.
This is why amino acids such as BCAAs are important in supporting the body with essential nutrients to promote muscle contraction or growth. An amino acid complex can also be infused intravenously for improved absorption and utilization.
Dr. Jason Phan NMD – LIVV Natural Health | Naturopathic Medical Doctor specializing in IV Vitamin Therapy, PRP (platelet rich plasma)/Prolotherapy Regenerative Injections, Men’s and Women’s Health, and Optimal Living.
-Dr. Jason Phan NMD