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Nutrition Plan - Taekwondo Fighter - Chloe Towns

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chloe towns fighting TaekwondoTaekwondo US National Team member - Chloe Towns - shares in this Q&A her nutrition plan and how she uses supplements to improve performance.

Do you have a health condition or allergy (ex: gluten intolerance) that requires you to have a special nutrition plan?
No, but I don’t like chocolate…does that count? :)

Do you follow a specific diet (ex: vegetarian, paleolithic etc…). If so, describe it and explain how is it benefiting you?
I work with a nutritionist on a diet that focuses on lean protein and vegetables, adding starchy carbohydrates before and after training. I eat 3 meals a day with 3 snacks that are dependent on what I'm doing each day. Snacks always fall between the meals and focus on protein and fat. Being that I train on average twice a day, I eat most of my carbohydrates after my AM workout and before my PM workout. I have about 4 oz of protein at meals and 15g at snack times. Frequent eating along with timing my carbohydrates allows me to always feel energized while staying close to my fighting weight!

Do you supplement daily with nutrients like vitamins, minerals, omega fatty acids,amino acids etc…?
I use supplements for prevention! Between the physical contact between bloody/sweaty/dirty fighters and the constant travel, I am consistently subject to some gnarly germs.

  • Probiotics: 10-15 billion CFUs [FTM: check out our Probiotic category]
  • Multivitamin [FTM: check out our Vitamins - Minerals category]
  • Omega Fatty Acids: SFH SO3-D3 Omega-3 Oil

What’s your pre-workout/competition nutrition and hydration plan?
I keep it simple on fight day; I nurse on a bottle of CORE from Proven Nutrition. I start drinking it before I even get to the venue and once I finish it, I just make another! It’s fail proof. If I’m walking into a 3 hour training I’ll prepare myself with Generation UCAN SuperStarch Drink Mix which keeps me from getting hungry or tiring out during that 20th rep of speed kicking.

What’s your during workout/competition nutrition and hydration plan?
This is when I really feel the biggest effect of CORE by Proven Nutrition. Between fights, CORE is necessary to keep my legs from feeling heavy and cramping. It’s a serious game changer as I’m going from intense fighting to sitting for hours till my next fight. Without CORE, it’s almost inevitable to not get sore legs, built up with lactic acid. Along with this, I use Honey Stinger Energy Chews and Waffles to give me an energy boost right before I walk into my fight. The sugar in the Honey Stinger products is the perfect amount to wake me up after waiting for my fight. If I get hungry during the tournament, I’ll snack on CLIF Nut Butter Filled Bars because they’re a healthy way to eat something that won’t sit too heavy on me but also provide enough protein and carbohydrates.

What’s your post-workout/competition nutrition and hydration plan?
Besides tons of water, I will once again hydrate on another bottle of CORE to maintain my muscles and prevent joint pain.

Do you compete in different types of events (ex: different distances or formats)? If so, is your nutrition/hydration plan different for each event?
All taekwondo tournaments have the same format of 3-6 fights, single elimination, with about an hour rest between each fight. The amount of CORE I drink varies depending on how hard my fight was or how many more fights I have to gold. I save Honey Stinger products and CLIF bars solely for tournament days as I prefer not to snack while training.

Any other nutrition/hydration secrets you’d like to share?
I think it’s important to remember that your body is like a high-performance car. If you put good quality products in, it has the right fuel and can perform well. The issues start happening when we put the wrong fuel into such a finely tuned machine. Then how can we expect ourselves to perform at tip-top shape?

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