To get the most out of your training and compete at the highest level you must pay attention to what you consume. This page lays out some quick guidelines, but if you're really interested in optimal health and fitness, we highly recommend reading The Primal Blueprint.
Hydration
Proper hydration is one of the most important factors with regards to overall performance. The best way to hydrate is with water and electrolytes.
Don't: Drink fruit juices or processed liquids.
Fruit juice like orange juice, grape juice, apple juice, etc. are super-high in sugar content. Even though it may be natural sugar it spikes insulin levels, promotes weight gain, and inhibits long-term performance. You're better off eating a real piece of fruit or skipping it altogether. Also avoid all processed juices and "juice drinks."
Don't: Drink Sports Drinks
Sports drinks are not necessary if your workout is going to be less than 2 hours in length. Their high sugar content spikes insulin levels and may inhibit long-term performance.
Do: Drink Water
Water is the best way to hydrate. We recommend a brand of water called "Smart Water" because it contains electrolytes. Athletes should hydrate at all workouts with plain water and avoid all sports drinks, even zero calorie drinks.
Food Nutrition
Your body will get most of it's short and long term energy from the meal choices you make. It is important to understand that not all calories are created equal. The best calories are from sources that were once alive (plants and animals). Nothing processed!
Carbohydrates & Sugar
Nearly 90% of all health maladies are caused by excessive carbohydrate intake. Consuming over 150 carbohydrates per day can compromise your immune system, slow the body's repair process, and decrease long-term performance. Avoid grains, processed foods, and sugar (especially high fructose corn syrup).
Fats
Fat is very slow-burning and thus provides the body with some of the longest lasting energy. Do not avoid fat in your diet: fat is an essential ingredient in a healthy diet and is one of the most efficient forms of fuel for your body. You should aim to eat quality fats (saturated and monounsaturated) and stay away from polyunsaturated fats (vegetable oils, fried foods, etc.)
Protein
Protein provides an excellent source of performance and recovery material for your muscles. Your diet should ideally beat high in both fat and protein. Make sure you get your protein from quality sources (high quality meat and poultry or nuts).
Training & Recovery
Training is more than just showing up, working out, and going home. The length of training sessions, the number of training days, the intensity levels, the rest periods, and the type of training all play a major role in how you perform when it's time to compete.
Sometimes it may seem like we're training lighter than normal, or we may take days off, or we may skip a week all together. This is all part of the plan that we tweak and adjust to make sure our athletes peak at competition time.
It's foolish to assume that more training days and longer training sessions make better athletes. There is only so much the body can handle before it begins to break down. More training days and longer training sessions make inflamed and injured athletes. Olympic Taekwondo is already a very high intensity, high impact activity; long periods of high intensity and high impact cause physical problems in athletes. Conditioning can help increase the body's ability to train longer, but we'd rather train smarter, not harder.
Reading
Recommendedations
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