Performance Nutrition Episode Recap · Ruth Performance Lab

Performance Nutrition Episode Recap

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Big theme: most athletes are under-fueled, and performance drops first in the places you notice most (mid-week fatigue, falling flat late in sessions, inconsistent training quality). The fix is usually more carbs + better timing, not more “discipline.”

1. The most common problem: under-fueling (especially carbs)

Women often under-eat carbs due to fear of carbs, with fats drifting high and protein sometimes moderate/low.
Men often under-eat carbs too, especially with longer sessions or 2-a-days.
Common pattern: fats are higher than needed for the athlete’s training demands; shifting some fat calories to carbs improves output fast.

2. Timing matters as much as totals

If you’re doing a 60-minute class: a small carb hit pre-training is usually enough.
If you’re doing longer sessions or double sessions: intra-session carbs become a “non-negotiable” performance lever for most athletes.

3. Practical intra-workout carb options (quick digestion)

Examples discussed:

Gummies (easy, fast carbs)
Applesauce packets
Raisins
Rice cakes, graham crackers, half bagel (if tolerated)
Key rule: test foods in training before relying on them in competition (gut tolerance matters).

4. Weight gain fear: how it’s handled

Extra fuel placed around training is more likely to be used productively.
Early scale jumps are often water/glycogen, not “real” gain.
If scale anxiety is high: remove the scale and track performance, recovery, sleep, mood, consistency instead.

5. Carb cycling example (matching carbs to training load)

High carb on double-session / hardest days
Moderate on single-session days
Lower on rest or low-intensity daysThe point: carbs match output demands rather than forcing a flat number daily.

6. Cutting done well looks like progressive overload

A good cut is not “slash calories and suffer.” It’s:

Small, sustainable reductions
Monitoring sleep, mood, joints, training quality
Strategic refeeds as needed
Iterative adjustments like a training plan (not panic dieting).

7. Open season guidance

Don’t make drastic diet changes close to the Open.
Focus on tighter consistency and better fueling execution.
Use this time to test fueling plans you’ll need for higher-density weekends (Quarters).

Checkout the full episode here:

https://open.spotify.com/episode/1DZZLOq7KQsKXJrOcUnryS?si=ESs2shGfSVGn3RFkhponfQ

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