José Balestrin: The 3 Pillars of Nutrition for High Performance

The 3 Fundamental Pillars of Performance

According to José Balestrin, high athletic performance is built upon three essential nutritional pillars:

1. Caloric Adequacy

Ensuring that calorie intake is sufficient to meet the energy demands generated by training. Carbohydrates are highlighted as the main factor in improving performance, while excessive protein consumption can limit the space for necessary energy intake.

2. Hydration

Keeping the body adequately hydrated. The main focus is on replenishing sodium, the most crucial electrolyte during exercise, which also aids in carbohydrate absorption. José Balestrin emphasizes that while other minerals are important, sodium makes the biggest difference in hydration for endurance activities.

3. Antioxidant Consumption

Through the intake of real food, antioxidants play a vital role in muscle recovery. They combat oxidative stress generated by intense training, accelerating the recovery process and maintaining the athlete's health and immunity.

The Controversy of the New Food Pyramid and the Gut Microbiota

Balestrin criticized the recent "inverted food pyramid" released by the United States government, which prioritizes the consumption of animal proteins and fats. He contrasts this guideline with what solid science has shown: lower meat consumption is associated with better overall health and performance. The explanation lies in physiology and the importance of the gut microbiota.

José Balestrin details that the intestine, functioning as a "customs office," is vital for nutrient absorption. The beneficial bacteria in the gut microbiota thrive on fiber and plant compounds, while harmful bacteria feed and proliferate on difficult-to-digest proteins (like red meats) and saturated fats. The proliferation of these "bad" bacteria generates inflammatory substances, impacting immunity, training recovery, and overall health.

Nutritional Strategies for Endurance Races (Before, During, and After)

Pre-Race: Full Tank

The secret is to start the competition with full carbohydrate stores, built up over several days, not just the day before. Balestrin recommends a carbohydrate-rich meal (such as bread, tapioca, couscous, fruits, oats) 1 to 2 hours before training or the race. To optimize space for carbohydrates and facilitate digestion, it's strategic to reduce the portion of fats and proteins in this meal. José Balestrin reveals that many athletes, even non-vegetarians, adopt a vegetarian diet in the week leading up to a competition for this purpose.

During the Race: Continuous Replenishment

In ultramarathons or long races, carbohydrate supplementation is crucial to preserve muscle and liver reserves. The recommendation ranges from 30 to 90 grams of carbohydrates per hour, depending on the athlete's individual adaptation. Gels, dates, and other dried fruits are effective options. Hydration with sodium-containing beverages is vital, as this electrolyte is fundamental for carbohydrate absorption and fluid replacement. It is essential to practice intake during simulations to adapt the body and avoid gastrointestinal discomfort, such as what happened with triathlete Miguel Hidalgo.

Post-Race: Accelerated Recovery

Rapid recovery requires the replenishment of fast-absorbing carbohydrates within 1 hour after intense training or races. The suggestion is 1g to 1.5g of carbohydrates per kilogram of body weight. Foods like purees, sweets (guava paste, dulce de leche), juices, and açaí (not the zero-sugar version) are excellent choices. Balestrin warns against heavy, fatty meals immediately after exertion, which can hinder digestion and lead to hypoglycemia.

Work with the Brazilian Youth National Swimming Team

As the nutritionist for the Brazilian youth national team's monitoring program, José Balestrin participates in an innovative project that tracks athletes aged 15 to 20. The goal is to develop future Olympic medalists, with a multidisciplinary team that includes doctors, physiologists, psychologists, and biomechanics. Monitoring is done in person at Maria Lenk (Olympic Committee) and remotely, with nutritional adjustments based on biomarkers and tests. Promising athletes like Lucas Des and Cauã are among the talents monitored in this program.

Balestrin's Golden Tip: Real Food

To conclude, José Balestrin reiterated his main recommendation: "Focus on carbohydrates. Reduce animal protein consumption, and increase vegetable intake. Eat real food." He highlighted Mania de Castanha products as excellent options for athletes, mentioning dried fruits like dates (comparable to a gel sachet in carbohydrates) for pre- and during-training, and nuts, like Brazil nuts (castanha do Pará), rich in selenium, for post-race recovery.

Understanding the impact of nutrition on your body is a superpower that can make all the difference in your performance. With José Balestrin's tips, you are better prepared for your next ultra, or any challenge that demands your best.