PERFORM – When performing on stage the artist is ‘in the moment’, fully focused. Adrenaline is rushing and energy is pumping. A magical moment! But… how do you best feed your on-stage moment? In this post we give you ten performance nutrition tips and three recipes for DIY Ready 2 Perform drinks that will give you what you need on and off stage!
Preparation time: 2 minutes per drink.
Goal: 2x hydration before and during performances and 1x recovery afterwards.
Needed: well-closed water bottle / dopper / 500 ml drinking cup.
(for a 500 ml bottle of sports drink)
Hypotonic drink: Rosemary Mint Ginger Brightness
- 300ml water
- 100 ml mint tea,
- 1 tbsp fresh ginger juice
- 1 tbsp maple syrup
- sprig of fresh mint
- sprig of fresh rosemary
Isotonic drink: Citrus Fire
- 350 ml water
- 100 ml orange juice (2 oranges)
- juice of half a lime
- juice of half a lemon
- 1 tbsp honey
- pinch of cayenne pepper
- pinch of losalt (mineral salt)
Hypertone recovery shake: Coco Cranberry Cardamom Delight
- 200ml skyr
- 75ml organic unsweetened natural coconut water
- 200ml cranberry juice unsweetened and pure
- 10 grams grated coconut
- 1 tbsp rosevicee ferro
- pinch of cardamom
Rosemary Mint Ginger Brightness
Boil some water and brew 1 glass of strong mint tea with 3 sprigs of fresh mint. Let it soak for 30 minutes and cool. Pour the mineral water into your water bottle, squeeze out 1 piece of ginger with a garlic press (watch out for splashing), remove the sprigs of mint from the tea and add this to the water bottle together with the maple syrup and sprig of rosemary. Shake and take with you.
Pour the mineral water into your water bottle. Squeeze the oranges, lime and lemon and pour into the bottle. It is better to eat the fibres, otherwise your water bottle will become clogged or you will choke on the fibres. Add 1 tablespoon of honey and the pinch of cayenne pepper and losalt. Shake well and take with you!
Coco Cranberry cardamom delight
Spoon the skyr into a drinking cup, add the organic coconut water, cranberry juice, roosvicee ferro, grated coconut and cardamom. Shake well and you’re done! Keep the drink cool.
MORE INFO ABOUT DRINKING
Those who work intensively sweat! Not very fresh perhaps, but definitely for good reason. Your body controls your body temperature by sweating because your blood should never become too hot. If your body overheats you will literally feel very sick. If you sweat but do not rehydrate on time, it will affect your performance. This is already noticeable if you lose 2% of your body weight in fluid. This is about 1.3 litres of fluid loss in someone of 65 kilos. And beware: a performer can lose 500ml to 1 litre of moisture per hour…! Most people are not even thirsty yet! In other words: are you thirsty? Then you are actually already late …
Did you know?
The stomach can process ± 1.5 litres of water per hour. If you drink more, the fluid will splash in your stomach and you can become nauseous.
(Sports) drinks can be divided into 3 categories: hypotone, isotonic or hypertone. This has to do with the osmotic pressure: the concentration of particles in the drink compared to the concentration of particles in your body cells. Consider, for example, sugars and salts. A hypotonic drink has a lower osmotic pressure (0-4 grams of sugar per 100ml; for example water), hypertonic has a higher pressure (red bull, coca cola: more than 12gr of sugar per 100ml) and in an isotonic drink the pressure is exactly equal to those in the body (lemonade, sports drinks: 4-12gr of sugar per 100ml). If you want to hydrate your body, choose a hypo- or isotonic drink. If you want to hydrate your body and provide it with a little energy, then choose isotonic. If you mainly want to get energy quickly, you opt for hypertones. But beware: this drink extracts moisture from your cells, so it does not hydrate! It only makes you more thirsty. Oops!
Did you know?
If you sweat, you also lose essential minerals (electrolytes) in addition to moisture, including sodium, potassium and a small amount of calcium. Sodium is a mineral that is a component of salt and is important for controlling the moisture balance in your body. In addition, muscle and nerve cells also need sodium to function properly. It is therefore almost always added to sports or recovery drinks. Always use losalt (mineral salt) in your sports drink. This is salt where the amount of sodium is lower and potassium and / or iodine is added instead.
PERFORMANCE NUTRITION TIPS
- Make an action plan: what does your performance week look like? What do you need, when and for how long do you have a break? By thinking ahead and preparing your food you can optimally focus and enjoy your performance!
- Choose the right fuel: before & during the performance >> carbohydrates!
- Choose the right recovery agent: 20-30 grams of proteins within 30 minutes after your performance / training. Recovery drinks focus on replenishing glycogen stores, moisture and repairing muscle damage.
- Hydrate yourself well before and during your performance! If you do not drink enough, you lose focus and your performance will deteriorate considerably. But don’t drink too much! It’s best to drink ±500ml of water 1,5 hours before your performance and a few minutes before hitting the stage drink a few zips. Prepare a bottle for on the go. Choose a hypo- or isotonic drink.
- TRAINING THE GUT. In other words: “try before you die“. Do not experiment with new food just before a performance. Stick to foods that your body knows and that you know for sure will do what it should do: provide energy. This way you prevent stomach / intestinal complaints.
- Do you suffer from nerves or tension? What may help to keep you calm but focused are tryptophan-rich foods. Such as dark chocolate, avocado, egg, fish, nuts, broccoli and pulses / legumes.
- Take your rest. Not only nutrition is important for optimum performance, but also rest and recovery. So sleep well, meditate, get a breath of fresh air and ensure a good warming up and cooling down.
- Beer ?! It is very tempting to enjoy a cold beer after your performance. Certainly, it is refreshing, but unfortunately there are more disadvantages than advantages to those few gulps. After exercise, your body must recover, but alcohol influences that recovery in a negative way. Your body sees alcohol as a harmful substance that must be broken down as quickly as possible. Faster than carbohydrates, proteins and fats, which means that they are therefore stored as fat faster. In addition, alcohol inhibits the production of testosterone and anabolic hormones that help with muscle building and repair. So first take care of your recovery drink and then grab a beer.
- Eat easily digestible pure seasonal food before your performance. Food that digests quickly so that you can make optimal use of its nutrients and energy. Easily digestible means: low fibre, not too fat and moderate with proteins.
- Now that you are well informed: enjoy your food and your magical moment on stage!