Steve's Kitchen — Performance Deep Dive

The Science of Performance Nutrition

No Bro-Science. Real Results.

Your body doesn't care about your feelings. It responds to what you feed it.
This is the science behind the gains.

Protein Synthesis — The Real Story

What Actually Happens

When you lift, you create microscopic tears in muscle fibers. Your body repairs these tears — and builds them back stronger — using amino acids from protein. This process is called muscle protein synthesis (MPS).

The Leucine Trigger

  • MPS is triggered primarily by the amino acid leucine
  • You need ~2.5-3g leucine to maximally stimulate MPS
  • This translates to roughly 25-40g of high-quality protein per meal
  • Going above 40g doesn't increase MPS — your body just oxidizes the excess for energy

The Protein Distribution Problem

Most people eat like this:

  • Breakfast: 10g protein (yogurt, maybe eggs)
  • Lunch: 20g protein (sandwich)
  • Dinner: 60g protein (finally eating well)

This is WRONG. You're wasting potential synthesis windows.

Optimal Distribution

  • 4 meals per day
  • 30-40g protein each
  • Spaced 3-5 hours apart
  • This gives you 4 MPS spikes instead of 1-2

Protein Timing — When It Actually Matters

The "Anabolic Window" Reality Check

  • The 30-minute post-workout window? Mostly marketing
  • If you ate 2-3 hours before training, you're fine
  • The real window is more like 24-48 hours of elevated MPS
  • BUT — if you train fasted, get protein in within 1-2 hours

When Timing DOES Matter

  1. Fasted training → eat within 1-2 hours
  2. Before bed → casein or slow-digesting protein helps overnight recovery
  3. Very long training sessions (2+ hours) → consider intra-workout aminos

When Timing DOESN'T Matter

  • You're hitting your daily protein target
  • You're eating 3-4 protein-rich meals
  • You've eaten within 3 hours of training

Carb Cycling — The Real Framework

What Is It?

Matching carb intake to activity level. Simple as that.

  • High carb days: Heavy training days, especially legs or high-volume work
  • Moderate carb days: Upper body days, moderate training
  • Low carb days: Rest days, light activity

Why It Works

  1. Glycogen Replenishment — Carbs refill muscle glycogen, your primary fuel for intense training
  2. Insulin Manipulation — High carb days spike insulin (anabolic), low carb days keep insulin low (fat-burning)
  3. Psychological Relief — Knowing you can eat carbs prevents binge behavior

A Simple Protocol

Day Training Carbs Example
Monday Legs HIGH (2g/lb) Rice, potatoes, fruit
Tuesday Push MODERATE (1g/lb) Oats, vegetables
Wednesday Rest LOW (0.5g/lb) Green vegetables only
Thursday Pull MODERATE (1g/lb) Rice with dinner
Friday Arms LOW-MOD (0.75g/lb) Sweet potato
Saturday Conditioning MODERATE (1g/lb) Pre/post workout carbs
Sunday Rest LOW (0.5g/lb) Leafy greens

Carb Sources — Ranked

Tier 1: Fuel Sources

White rice (fast digesting, easy on gut), Potatoes (white or sweet), Oats (slow burn, good pre-workout)

Tier 2: Good Options

Quinoa, Fruits (especially bananas, berries), Whole grain bread

Tier 3: Use Sparingly

Pasta (calorie-dense, easy to overeat), Cereals (often too much sugar)

Avoid

Sugar-laden "carb" products, "Low-fat" packaged foods (loaded with sugar), Anything that makes you feel bloated/sluggish

Fats — The Hormone Story

Why Fats Matter for Lifters

This is where "bro science" gets it WRONG. Going too low on fats will:

  • Tank your testosterone
  • Wreck your joint health
  • Destroy your mood
  • Hurt recovery
The Minimum: Never go below 0.3g fat per pound of bodyweight

Fats and Hormone Production

Your body makes testosterone from cholesterol. Cut fats too low, you cut the raw material for hormone production.

What happens at very low fat (<15% of calories):

  • Testosterone drops 10-15%
  • Sex hormone binding globulin increases
  • Free testosterone (the stuff that matters) crashes
  • Cortisol tends to rise

Fat Sources — Ranked

Tier 1: Daily Staples

Whole eggs (cholesterol = hormone support), Extra virgin olive oil, Avocados, Fatty fish (salmon, sardines, mackerel)

Tier 2: Good Options

Nuts (almonds, walnuts, macadamias), Nut butters (natural, no sugar), Coconut oil, Grass-fed butter/ghee

Tier 3: Occasional

Cheese (calorie-dense, easy to overeat), Cream (same issue)

Avoid

Vegetable/seed oils (canola, soybean, corn — inflammatory), Trans fats, Deep-fried anything

Omega-3 to Omega-6 Ratio

Modern diets are heavy on omega-6 (inflammatory) and light on omega-3 (anti-inflammatory).

  • Target: 1:1 to 1:4 ratio (omega-3 to omega-6)
  • Reality for most people: 1:15 to 1:25

Fix it:

  • Eat fatty fish 2-3x per week
  • Supplement with fish oil (2-3g EPA/DHA daily)
  • Cook with olive oil instead of vegetable oils
  • Limit fried foods

Hydration & Electrolytes

The Basics Most People Miss

You're probably not drinking enough water. And the water you ARE drinking isn't being absorbed properly because you're neglecting electrolytes.

Baseline Water Intake:
  • Half your bodyweight (lbs) in ounces
  • Add 16-20oz per hour of training
  • Add more if you're sweating heavily or in hot conditions

Example: 200lb person = 100oz baseline + 20oz per training hour

The Electrolyte Trinity

Sodium

The most important electrolyte for athletes. You lose 500-1000mg per hour of training.

Signs of deficiency: muscle cramps, fatigue, headaches, weakness

Don't fear salt — active people need 3-5g sodium daily

Potassium

Works with sodium for muscle contractions. Target: 3,500-4,700mg daily.

Sources: potatoes, bananas, spinach, avocado

Magnesium

50%+ of people are deficient. Critical for muscle function, sleep, recovery.

Target: 400-600mg daily. Consider supplementing (magnesium glycinate is best absorbed).

DIY Electrolyte Drink

Skip the sugary sports drinks. Make this:

  • 20oz water
  • 1/4 tsp salt (sodium)
  • 1/4 tsp salt substitute (potassium)
  • Juice of 1/2 lemon
  • Optional: stevia or splash of juice for taste

Cost: pennies. Effectiveness: same or better than commercial products.

Signs You're Under-Hydrated

  • Dark yellow urine (should be light yellow/clear)
  • Muscle cramps during or after training
  • Fatigue that coffee can't fix
  • Persistent headaches
  • Feeling "flat" in the gym

The Hierarchy of Nutritional Priorities

This is the order that matters. Stop majoring in minors.

  1. 1. Calories (Most Important)

    Too many = fat gain. Too few = muscle loss. Get this right first.

  2. 2. Protein

    0.8-1.2g per pound of bodyweight. Higher end when cutting. Non-negotiable.

  3. 3. Carbs + Fats (Fill the Rest)

    Personal preference on ratio. Match carbs to activity. Keep fats adequate for hormones.

  4. 4. Timing

    Matters some, but not as much as you think. Get #1-3 right first.

  5. 5. Supplements

    Marginal gains at best. Food first, always.

"Stop looking for shortcuts. Master the basics. Eat like you train: with intention."