Jill here - this is the time of year where we plan and focus on the performances that matter to us.
It could be a 10km run, it could be your first 100 mile Sportive, the Team Joe Barr 200 or it could be Race Across America.
Your performance goal could also be as simple as having more energy, better concentration or sleeping more restoratively. Performance is relative.
Regardless of what your performance goal is, the quality of your micro-nutrition is critical. It's often overlooked and It really shouldn't be.
Micronutrients are minerals, vitamins and phyto-chemicals (plant chemicals) that play essentials roles in how you function physically and mentally.
We only need them in small amounts but when we're deficient - watch out!
Severe deficiencies can lead to severe health issues but lower grade deficiencies, the first signs of which are, lack of energy, poor concentration and insomnia, are the ones that most of us contend with.
Performance depends on your ability to produce cellular energy (ATP), on your ability to concentrate or focus and your ability to sleep well so we need to make sure we're both getting and absorbing the micro-stuff.
Some micronutrients we need in larger amounts, for example, magnesium, which plays a vital role in maintaining a normal heart rhythm and in converting glucose to cellular energy (ATP), yet 74% of women and 50% of men are deficient in it.
Zinc, Chromium, Manganese, B-vitamins are all essential for cellular energy production yet deficiencies range from 20-50% in both men and women.
It's not that micronutrients are hard to get. If you eat a whole food, plant based diet with low simple sugar and processed foods then likely you're covered.
But if you're not, if you're very busy or very stressed or you simply want to make sure your micronutrient supply chain is solid then supplementing your diet is as simple as a sprinkle or a stir.
There are some terrific products out there that deliver oodles of micronutrients in absorbable, easy to use formats.
Take for example the Linwoods range. Their innovative blends of nutrient dense seeds, nuts, spices and berries can be sprinkled onto oatmeal, over cereals or salads, stirred into soups, added to smoothies or yogurt.
The better your micronutrient supply chain is the better your chances of supporting your performance capability. Remember, the further or faster you go, in any walk of life, the more you count on the most human of resources - energy, concentration and sleep.
There's a Linwoods blend for everyone. At Team Joe Barr we love the flax seed and Goji berry product. It's sprinkled on Joe's yogurt, stirred into his smoothie and I sneak it into his blended soups especially during long training rides.
Keep it simple and cover your bases. The best performance nutrition strategies are often the most simple.
To find out more about performance nutrition packages please contact me at firstname.lastname@example.org