7 Performance Secrets from Elite Coach Dan Lawrence | Ultimate Training, Recovery & Nutrition Tips!

Introduction my name is Dan Lawrence I'm a human performance coach and head of performance and matchroom boxing over the past 18 years I've coached over 30 Champion athletes from NFL Super Bowl winners Undisputed boxing champions and numerous Premier League footballers in today's video we're going to discuss seven performance tips to get you in Peak physical condition if you're one of those people who starts and then stops and just feels like you're going around in circles without ever really getting any results in the gym with your nutrition or just in performance in general check out this video apply these seven principles consistently and I guarantee results so number one 30 to 35 Protein g of protein with each meal so we know the World Health organization's recommended allowance for protein per day is 0.8 G per kilo of body weight which is considerably low for 100 kilo M for context that's only 80 g of protein per day our nutritionist at perform 365 Dr James Moran PhD the head of performance nutrition with England rugby recommends anywhere between 2 and 2.4 G per kilo of body weights you can see that's considerably different to the World Health Organization so 100 kilo M would be anywhere around 200 or 220 g of protein per day and you might be thinking well why is protein so important I keep seeing it everywhere and hearing about it protein is an Importance of Protein essential macronutrient to improve satiety the feeling of fullness for longer which is vitally important for anyone who's maybe trying to lose body fat if you increase your protein intake you're not going to be ravenous and trying to grab loads of different meals so keep your protein High to improve satiety but also if you're trying to build some tissue and improve muscle one of our goals here number six is is strength training so when we strength train we know we're creating some damage to the tissue so you'd be doing yourself a disservice if you weren't getting adequate daily protein to help the Regeneration and repair of tissue so we've broken this down to keep it super simple for our clients 30 to 35 G with each and every meal so let's say you have five meals a day 30 g of protein so maybe four meals with a shake per meal then you've hit your target number two Whole Food 85% of your diet through whole food so we know these days there's so much crap out there processed food we hear about it all the time so if you can keep around 80 to 85% of your diet through full whole food then we're going to be in a good position of course we don't want to be rigid and restrictive here we've got to be realist so if something Creeps in 10 50 maybe 20% of your diet is processed and you go out with friends absolutely fine but the Lion Share at least above 75% of your diet needs to be through whole food to ensure that we're set up for Success not just from an outside point of view an aesthetic point of view but what's going on internally as well number three electrolytes super Electro electrolytes important in warmer climates but important across the globe so electrolytes potassium magnesium sodium and calcium of course water intake is vitally important in fact it's not on the list here but you should be having a minimum of 3 L of water per day but water is sometimes not enough if again with my boxers if they're training in a warm gym and their core temperature is very high and they're training at high intensities perspiration rate is really high so yes getting water is important but also the potassium magnesium sodium and calcium that you get through electrolyte tablets is vital so having electrolytes will improve cognitive function plus muscle function as well Sleep number four 7 plus hours sleep at night whether you've got an aura ring whoop or one of the other wearables out there to track and use the objectivity it has a bit of a gamification process to it as well some people don't like it but at least it gives you an idea of the total duration of sleep and then of course looking at the quality of sleep through different sleep zones as well so I do appreciate if you've got a young family this number is going to be quite hard but generally speaking we want to be shooting for around 7 hours sleep at night so creating the optimal sleep environment from temperature from light from when you last had caffeine from when you had your last meal so your body's not breaking that meal down too late again is vitally important as well as blue light exposure whether you've got blue light blocking glasses or just try not to look at your phone for 30 40 minutes pre-bed again that will help aid a restful night sleep and we know that we don't want to spike your cortisol that's going to be negative in terms of this journey and and also to optimize recovery the number one recovery tool that costs absolutely nothing is sleep so if we can create the optimal sleep environment to try and get a minimum of 7 hours per night then we're going to be set up for Peak Performance number five Step Count 72,000 steps per day you might be thinking well down I thought it was 10,000 steps a day we know that's an arbitrary number but the Step count is still vitally important if you train for an hour a day 7 days a week and you only get 2,000 steps in per day that's going to be quite negative in terms terms of your total outputs so we call it the The Neat Principle neat principle none exercise activity thermogenesis so crush your training yes but if you can aim for 75,000 or 10,000 steps outside of your trading each day that does compound over time so we've just said 7 1 half th000 steps we work with high performing CEOs and 10,000 can sometimes be a little bit unattainable so try and get 72,000 steps alongside your training number six super important and I'm a big advocate for this not just with my pro athletes but also for the older aging population as well strength Strength Training training is vitally important I'd actually bump that up to four times a week but again we want to set up realistic targets here minimum three times a week of strength training and when I say strength training guys this doesn't mean Max effort above 85% of one rep max you know it doesn't mean you're working with a zero reps in reserve and you're crumbling under the bar just exposing yourself to load enough load to drive an overload stimulus to allow for physiological adaptation is sufficient again it doesn't need to be balls to the wall every single day but strength training we know from bone mineral density increasing lean tissue and again with the older population sarop and osteoporosis is vitally important number Creatine seven the final one to reach Peak physical condition is creatine we tend not to go with a loading phase it's entirely up to you whether you go with 20 or 25 G in an initial loading phase but we do recommend 5 G per day creatine monohydrate you don't need anything else have that with your protein shake and creatine will help help with cognitive function plus many other benefits we use it with our pro athletes whether it's Premier League footballers or boxers cuz it will help with repeated high-intensity bouts of exercise to allow them to replenish ATP uh so ad denin triphosphate creatine phosphate system so 5 G of creatine per day so Summary guys I've tried to break this down in simplistic form this is very realistic for you and though it's not flash I'm not saying do this one thing and you're going to get great results but if you do these seven things for 4 weeks 8 weeks 12 weeks I can guarantee you're going to get closer to your goal so hopefully you found this video useful comment like subscribe and share and I'll see you on the next one