How To Eat For Performance - Tim Briggs - #070

**Chris Williamson** (0:00)
Hello, friends. Welcome back to Modern Wisdom. Today, my guest is Tim Briggs from Warrior Programming and We Dominate Nutrition. Tim has featured on the podcast a number of times previously, but today we are allowing him to sink his teeth into his domain of competence, which is sports nutrition. I don't really have a very good understanding of how to eat to improve my performance in sport. I know that I need to fuel myself and not under eat. I know that I need to try and eat things that are nutrient dense, but that's probably about the beginning and end of my understanding. And I figured I have this resource, which is Tim, who has a ridiculous knowledge of how nutrition affects performance for endurance athletes, strength athletes, CrossFitters, and pretty much everyone else. So yeah, today expect to learn how and when you should be eating in terms of nutrient profile, what particular kinds of foods, what types of foods, Tim's favorite hacks for pre, during, and post, workout and competition. Today really is jam-packed. If you have a friend who you know would benefit from this, please give it a share. You know that I am very thankful when you do. And if you have any questions or comments at WeDominateNutrition on all social media and at ChrisWillX as well. Now please welcome Tim Briggs.
I'm joined by Tim Briggs from Worry Programming and We Dominate Nutrition. Welcome.

**Tim Briggs** (1:45)
Thank you.

**Chris Williamson** (1:46)
You may remember, Tim, from such episodes as Why Does Fitness Hurt So Much? And Can You Teach Mental Toughness? Yep.

**Tim Briggs** (1:54)
They were massive hit, and very opinionated.

**Chris Williamson** (1:57)
Incredibly opinionated.

**Tim Briggs** (1:58)
Driven by opinion.

**Chris Williamson** (2:00)
That's exactly what it is.

**Tim Briggs** (2:01)
And exactly willed to be today.

**Chris Williamson** (2:02)
It's just the same, it's just a replica. So today we're gonna be talking about how to eat for performance. Yes. Particularly for me, I'm interested in this. I know how to eat to get lean, but if you were to say you've got a powerlifting meat next weekend, then you've got an endurance event the weekend after, and then you've got a CrossFit competition the weekend after that, what would you eat and why I wouldn't have a clue. I wouldn't know the first place to start.

**Tim Briggs** (2:30)
First up, the athlete would be outrageous. If they can do all of those, if they can do a powerlifting meat, and did you say like, what was the last one as well?

**Chris Williamson** (2:39)
The CrossFit event and then like a marathon or something.

**Tim Briggs** (2:42)
And a marathon is probably not going to happen.

**Chris Williamson** (2:44)
It needs to be Jordan Wallace, don't you?

**Tim Briggs** (2:45)
Yeah, it needs to be Jordan Wallace.

**Chris Williamson** (2:47)
Jordan Wallace can do all those things.

**Tim Briggs** (2:48)
Yeah, the parallel bit, I joke.

**Chris Williamson** (2:51)
We'll see.

**Tim Briggs** (2:51)
Got my parallel.

**Chris Williamson** (2:53)
So we're going to talk about that. Is there a basis to start from in understanding sports nutrition?

**Tim Briggs** (3:02)
Yeah, so the way we approach nutrition, we look at health first. So we look at the micros as well as the overall energy balance. And that's where we start. Every athlete that does, we dominate nutrition. So we look at all the efficiencies, we look how we can kind of manipulate the micronutrients as well as the macronutrients.
The micros are the vitamins and minerals. If you have deficiencies on those, your energy is going to be affected, you're going to be quite lethargic, your recovery is going to be down. And that can all be targeted through food. So we can look at eating a variety of veggies, eating the whole spectrum of colors of fruit and veg, maybe supplement with a green shake, maybe even a multivitamin. That's where we kind of start things, because we've got those deficiencies. We're going to be down long term when we do get to these competitions.

**Chris Williamson** (3:52)
Okay, so starting with the micro to me seems quite contrary to what I would have heard in the past.

**Tim Briggs** (3:57)
Yes.

**Chris Williamson** (3:57)
Like macros are all they are. That's like a hashtag calorie fucking deficit. Yeah.

**Tim Briggs** (4:03)
So don't get me wrong. We do start with giving the overall energy to try and reach the metabolic baseline. That's what we kind of call the TDE. It's a total daily energy expenditure. So we call it the metabolic baseline, where we just kind of take into account daily activity, sport, thermogenesis, things like that. So energy that you're going to burn and how much of. But with the TDE, it's a little bit skewed for CrossFit because it doesn't really take into account the intensity of it. It's more like if you sat on the bike for 45 minutes and live fairly sedentary life.