Jordan Sullivan: Fueling for Sports Performance & Body Composition

In this episode of the Perform podcast, Dr. Andy Galpin interviews dietician Jordy Sullivan about the science and practice of performance nutrition. They discuss various fueling strategies for athletes and non-athletes, including the importance of individualization, periodization, and the balance between science and practical application. Jordy shares insights from his work with UFC fighters, ultra-marathoners, and everyday individuals, emphasizing the significance of understanding calorie needs, macronutrient ratios, hydration, and gut health. The conversation covers topics such as pre- and intra-workout fueling, weight cutting strategies, and the role of carbohydrates and fats in optimizing performance and overall well-being.

Outlines

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Perform with Dr. Andy Galpin

Introduction to Performance Fueling with Jordy Sullivan

HIROX Competition and UFC Fight Week Protocols

The Importance of Enjoyable and Sustainable Nutrition

Defining Performance Nutrition and Periodized Nutrition

Adapting Nutrition Plans Based on Athlete Feedback and Long-Term Health

Adherence to Nutrition Plans and the Importance of Flexibility

Core Principles of Performance Nutrition: Protein, Calories, Fat, and Fiber

Food Choices, Food Quality, and the Role of Whole Foods

Assessing Caloric Needs and Setting a Deficit

Monitoring Progress and Adjusting the Caloric Deficit

Additional Assessment Factors: Performance, Mood, and Blood Work

Individualizing Nutrition Plans and the Role of Fasting

Fueling Strategy for HIROX Competition: Carbohydrate Loading

Food Choices and Timing for Optimal Carbohydrate Uptake

Introducing Ned Brockman and His Ultra-Endurance Challenge

Preparing Ned Brockman for the 1,000-Mile Run: Training and Nutrition

The Importance of Training and Individualization in Performance Nutrition

Daily Nutrition for Ned Brockman During Training

Race Preparation and Carbohydrate Loading for Ned Brockman

Hydration Strategies and Sweat Rate Assessment

Ned Brockman's Daily Meal Plan During the 1,000-Mile Run

The Role of Protein and the Carbohydrate vs. Fat Debate

The Importance of Carbohydrates for High-Intensity Endurance Performance

Acute Weight Cutting Strategies: Carbohydrate and Fiber Manipulation

The Dangers of Dehydration and Heat Stroke

Balancing Performance and Weight Loss: A Sustainable Approach

Jordan Sullivan: Fueling for Sports Performance & Body Composition

Perform with Dr. Andy Galpin

00:00Introduction to Performance Fueling with Jordy Sullivan

Introduction to Performance Fueling with Jordy Sullivan

01:31HIROX Competition and UFC Fight Week Protocols

HIROX Competition and UFC Fight Week Protocols

07:03The Importance of Enjoyable and Sustainable Nutrition

The Importance of Enjoyable and Sustainable Nutrition

12:30Defining Performance Nutrition and Periodized Nutrition

Defining Performance Nutrition and Periodized Nutrition

17:12Adapting Nutrition Plans Based on Athlete Feedback and Long-Term Health

Adapting Nutrition Plans Based on Athlete Feedback and Long-Term Health

25:00Adherence to Nutrition Plans and the Importance of Flexibility

Adherence to Nutrition Plans and the Importance of Flexibility

30:34Core Principles of Performance Nutrition: Protein, Calories, Fat, and Fiber

Core Principles of Performance Nutrition: Protein, Calories, Fat, and Fiber

37:32Food Choices, Food Quality, and the Role of Whole Foods

Food Choices, Food Quality, and the Role of Whole Foods

43:46Assessing Caloric Needs and Setting a Deficit

Assessing Caloric Needs and Setting a Deficit

49:00Monitoring Progress and Adjusting the Caloric Deficit

Monitoring Progress and Adjusting the Caloric Deficit

57:46Additional Assessment Factors: Performance, Mood, and Blood Work

Additional Assessment Factors: Performance, Mood, and Blood Work

1:04:16Individualizing Nutrition Plans and the Role of Fasting

Individualizing Nutrition Plans and the Role of Fasting

1:07:58Fueling Strategy for HIROX Competition: Carbohydrate Loading

Fueling Strategy for HIROX Competition: Carbohydrate Loading

1:18:07Food Choices and Timing for Optimal Carbohydrate Uptake

Food Choices and Timing for Optimal Carbohydrate Uptake

1:27:54Introducing Ned Brockman and His Ultra-Endurance Challenge

Introducing Ned Brockman and His Ultra-Endurance Challenge

1:34:15Preparing Ned Brockman for the 1,000-Mile Run: Training and Nutrition

Preparing Ned Brockman for the 1,000-Mile Run: Training and Nutrition

1:41:33The Importance of Training and Individualization in Performance Nutrition

The Importance of Training and Individualization in Performance Nutrition

1:47:00Daily Nutrition for Ned Brockman During Training

Daily Nutrition for Ned Brockman During Training

1:51:20Race Preparation and Carbohydrate Loading for Ned Brockman

Race Preparation and Carbohydrate Loading for Ned Brockman

1:57:00Hydration Strategies and Sweat Rate Assessment

Hydration Strategies and Sweat Rate Assessment

2:04:05Ned Brockman's Daily Meal Plan During the 1,000-Mile Run

Ned Brockman's Daily Meal Plan During the 1,000-Mile Run

2:14:27The Role of Protein and the Carbohydrate vs. Fat Debate

The Role of Protein and the Carbohydrate vs. Fat Debate

2:27:00The Importance of Carbohydrates for High-Intensity Endurance Performance

The Importance of Carbohydrates for High-Intensity Endurance Performance

2:37:31Acute Weight Cutting Strategies: Carbohydrate and Fiber Manipulation

Acute Weight Cutting Strategies: Carbohydrate and Fiber Manipulation

2:47:29The Dangers of Dehydration and Heat Stroke

The Dangers of Dehydration and Heat Stroke

2:50:34Balancing Performance and Weight Loss: A Sustainable Approach

Balancing Performance and Weight Loss: A Sustainable Approach