Tia-Clair Toomey Is The Strongest Woman On Earth & Food Is A Huge Reason Why

G'day Mate!

Today's top story is highlighting what the fittest people on earth eat every day. Last week Tia Claire Toomey, became the greatest Crossfit athlete of all time with her sixth title in a row. Next week I will be releasing a Youtube video on what she eats in a day to improve her daily performance. My goal is for you all to see just how normal eating for performance is for everybody. Yes she has a particular dedication to specific numbers, but after doing my research it only supported the fact that eating for performance, whether it be to crush a workout, be dialled in at work or run around with the family, is achievable for all of us

Yes there is a particular focus for athletes as they are full time and the nutrition correlates with their performance on the field or in this case in the arena. In fact, the way an athlete prepares nutrition wise for a sporting event can make or break their performance, but that this is the same for all you every day legends too! We will be releasing a full YouTube video breaking down what Tia eats, very soon so subscribe and help us beat McDonalds!

On the topic of Australian's, nutrition, and performance Chris Hemsworth, the God of Thunder had to dial in his nutrition for Love and Thunder, the Thor that people are saying is the best yet (Also happy birthday Chris you big handsome man!!!). I made a video along with Centr, breaking down Chris’s insane 5,000 calorie diet that he had for Thor. Check it out here for some valuable insights that will also help you understand what Tia had to take into consideration to win the Crossfit Games.

This weeks Nutrition

Before we continue, here are a couple quick tips to consider when balancing nutrition & training:

• Avocados, peanut butter, and other epic fats actually slow down your digestion and can impede your body’s ability to therefore build muscle if you eat them within 30 minutes of a workout

• You should be getting an average of about one gram of protein for every pound you weight (on the lower end) Therefore, Tia Toomey should be getting at least 128g per day of protein

• When training, hydration is essential. Contrary to popular opinion, more water isn’t always the answer. Electrolytes are the key to maintaining energy, avoiding cramps, and keeping fuel in your tank. We will be talking further about this as we get closer to the marathon.

A couple epic ways you can start improving your nutrition and performance at home is through incorporating more plants into your diet and more plant protein which you can do through my plant-based Charley St. Chorizo and Bolognese. Also, the electrolytes that I use almost every day are from my friends at BPN who are changing the supplement space.

What's sizzling this week

• As I already mentioned, the epic Tia-Clair Toomey won her sixth consecutive Crossfit Games Championship, undoubtedly becoming the strongest woman on earth by our current competitions.

• Some other super exciting news is that my friend, mentor, and goliath of a man Nich Bare is celebrating the 10 year anniversary of BPN this weekend in Austin! If any of you legends are around this Saturday the 13th, in Austin, definitely make your way to the BPN pop-up shop! All are welcome.

• Another epic accomplishment in the world of human performance is that Nelly Attar became the first Arab woman to summit K2 Mountain! This is truly incredible for so many reasons, one of which is that more people have been to space than have summited K2.

The Epic Table Podcast!

Switching gears here, have you ever taken a second to think through the reality of a UFC fight? Well if you have, it’s pretty nuts. There are two people facing off in one of the most primal ways possible to fight until one knocks the other out or they run out of time.

Last week’s guest, Richie Van Houten, is a professional fighter turned coach. He has coached some of the best fighters in the world including the number 1 female fighter in the world, Valentina Shevchenko “The Bullet.”

In the episode we dive into:

• What it is like to be in the corner of the #1 female UFC fighter in the world

• The cage mentality; facing your life challenge/opponent head on

• the split personality of competitiveness and how to use it to your advantage

• How to battle past your breaking point

Definitely give it a listen here

Performance chat

Does Caffeine really cause dehydration? There is a common understanding that the cup of coffee can lead to dehydration as caffeine is a diuretic. However I came across this research paper discussing how caffeine is one thing, but the liquid substance in that coffee may net out the loss in dehydration. So whilst caffeine itself may be a diuretic the fluid contained in the coffee beverage would offset this by hydrating the body. For me I am a big fan of caffeine for my athletes. I am curious to hear if this changes your perspective on things. You can read the research article here

Recipe to leave you with...

Tasty Citrus Cod

Ingredients

• 2 cod fillets

• 1 orange

• 1 grapefruit

• 1 lemon

• 3 tbsp olive oil

• 1 tsp dry thyme

• 1 tsp garlic powder

• 1 bunch asparagus

• Salt

• Pepper

Method

1. Preheat the oven to 375F.

2. On a lined baking tray, place the asparagus. Drizzle 2 tbsp olive oil. Sprinkle salt and pepper. Cook for 10 minutes.

3. Mix the juice of half a lemon, half an orange, and half a grapefruit in a bowl. Add 1 tbsp of olive oil. Sprinkle thyme, garlic powder, salt, and pepper. Thinly slice the other halves of the citrus.

4. To a baking tray, Add the fish. Add The sauce. Cover the filet with sliced citrus.

5. Lower the temperature of the oven to 325F.

6. Cook the fish for 12 minutes.

7. Serve with the asparagus.

1. Preheat the oven to 375F.

2. On a lined baking tray, place the asparagus. Drizzle 2 tbsp olive oil. Sprinkle salt and pepper. Cook for 10 minutes.

3. Mix the juice of half a lemon, half an orange, and half a grapefruit in a bowl. Add 1 tbsp of olive oil. Sprinkle thyme, garlic powder, salt, and pepper. Thinly slice the other halves of the citrus.

4. To a baking tray, Add the fish. Add The sauce. Cover the filet with sliced citrus.

5. Lower the temperature of the oven to 325F.

6. Cook the fish for 12 minutes.

7. Serve with the asparagus.