How to Achieve Optimal Performance

As performers, we are always looking for the best sources of energy for optimal performance.

But how can we give our bodies efficient, healthy and sustainable fuel?

Many of us often reach for the most readily available form of energy–sugar!

Though sugar gives us an instant buzz, it often comes with a crash soon after that hurts our performance goals in the long run.

Why does sugar cause us to crash?

When we eat sugar, our pancreas releases a hormone called insulin to regulate blood sugar levels by moving glucose into the cells to be used as energy.

Excess glucose is stored in fat cells, muscles and the liver to be used later.

This dramatic drop in blood sugar levels is what causes our energy to crash.

Have you noticed that after eating a candy bar, you feel an instant rush of energy, followed by brain fog, sluggishness, and cravings?

This is the result of your insulin doing its job.

Unfortunately, this isn’t how we want to feel after a performance.

But many performers turn to candy and energy drinks for energy.

Many of these foods and drinks contain high-fructose corn syrup (HFCS), which is a sweetener made from corn starch.

Excess consumption of HFCS has been linked to obesity and type 2 diabetes, so we definitely want to avoid these at all costs.

Other foods that contain HFCS are sodas, sweetened yoghurts, juices, breakfast cereals, energy bars and granola bars, sauces like ketchup and bbq sauce, crisps, cookies and crackers.

Now let’s get to the good stuff!

Complex Carbohydrates

As high-performers, we need carbohydrates to deliver energy to our muscles during strenuous activities, and to replenish glycogen stores after.

But we want to be sure we are getting this energy from high-quality, nutrient-dense carbohydrates that won’t spike our blood sugar levels and leave us with cravings and brain fog after.

This is where complex carbohydrates come in.

There are two main types of complex carbs–fibres and starches.

Starches

Starches are digested more slowly, which means they don’t spike our blood sugar levels the way simple sugars like HFCSs do.

Great sources of starches include potatoes, yams, rice, carrots, pumpkin, butternut squash and legumes.

Resistant Starches

These are special types of starches that aren’t completely broken down and absorbed in the stomach and small intestine–they are “resistant” to digestion. They pass through to our colons where they are converted to short-chain fatty acids.

These act as prebiotics to feed the beneficial bacteria in our guts.

Some research shows that resistant starches can help stabilize blood sugar, make us feel full, and improve digestive health.

Foods high in resistant starches include whole grains, seeds, legumes (beans, peas and lentils), green bananas and raw potato starch.

When potatoes and rice are cooked and then cooled, they go through a process called retrogradation, resulting in higher contents of resistant starch.

Fibres

Fibres can’t be broken down by our bodies, which means they pass through to our large intestine undigested.

They support bowel health, keep us feeling full, and keep our blood sugar levels stable.

This means no energy crash.

Some sources of fibre-rich foods include whole grains, fruits, vegetables, beans and nuts.

According to this study , it can be beneficial to have 1-4 g/kg of complex carbs 1-4 hours before exercise. In addition, 1g/kg/h in the 2-4 hours after training is necessary to replenish glycogen stores.

Cordyceps

Cordyceps is a fungus that grows on the larvae of insects. It has been used in Traditional Chinese Medicine for centuries to treat fatigue and illness.

Fortunately, the western world is finally catching on to the benefits of this powerful mushroom.

Cordyceps has been shown in certain studies to improve exercise performance by increasing the body’s production of adenosine triphosphate (ATP), which is essential for delivering energy to our muscles.

It improves the way our bodies use oxygen during exercise.

As a result, cordyceps has become popular in the sports world, and many companies have capitalised on this by creating supplements, drinks and tinctures.

My favourite way of incorporating cordyceps into my diet is by drinking a cup of Four Sigmatic’s Chaga & Cordyceps instant mushroom coffee.

I have no affiliation with this company, I just love their products because they taste great, give me long lasting energy, and are sourced ethically and organically.

Medium-Chain Triglycerides (MCTs)

MCTs are fatty acids naturally found in coconut oil, which go straight to the liver to be converted to ketones and used as an instant source of energy.

They can also cross the blood-brain barrier, which means they are an efficient source of fuel for our brains.

MCTs power our bodies and minds within minutes, without the energy crash that comes from eating simple sugars.

This is particularly useful for dancers, since we need focus AND energy during performances.

A double win for us!

Ketones also help our brains produce more mitochondria, which are the powerhouses of our cells.

Research shows that this increase in mitochondria may help athletic performance by giving our muscles the energy they need for a high-powered workout.

As a result of these benefits, MCT oil is a popular supplement used by athletes that dancers may benefit from.

As always, check with your doctor before starting and stopping any supplement, and always research the source.

I use Bulletproof’s Brain Octane Oil before working out, or when I have a performance, to give me focus and energy. I have no affiliation with this product and am just sharing benefits I’ve noticed in myself.

Bonus tip:

Blend 1 tablespoon of MCT oil to a cup of Four Sigmatic’s Chaga & Cordyceps mushroom coffee before a workout or performance for optimal energy and performance.