Athletes' diets and exercise routines are essential components of their overall performance and longevity. This article explores the dietary habits and exercise regimen, drawing insights from a GQ interview with rock legend Stephen Malkmus, who mentions Winker in passing, and incorporating scientific research on the impact of diet and exercise on athletic performance and overall health.
The Importance of Diet for Athletes
A well-balanced diet provides athletes with the energy and nutrients needed to train effectively, recover quickly, and perform at their best. The gut microbiome, which comprises the collective genomes of the commensal microorganisms that colonize the gut, is an emerging mediator of host physiology and disease. Adverse changes in the gut microbiome, termed ‘gut dysbiosis’, have been causally linked to many diseases, including atherosclerosis. Recent studies indicate that high‐fat diet‐induced gut dysbiosis (in young mice) can impair arterial function.
Fueling Performance
Carbohydrates are the primary fuel source for high-intensity exercise, while fats provide sustained energy for longer durations. Protein is crucial for muscle repair and growth. Vitamins and minerals play a vital role in energy production, immune function, and bone health.
The Gut Microbiome and Arterial Health
The gut microbiome can significantly impact cardiovascular health. Oxidative stress‐mediated arterial dysfunction (e.g. endothelial dysfunction and large elastic artery stiffening) is the primary mechanism driving age-related cardiovascular diseases. Accumulating evidence suggests the gut microbiome modulates host physiology because dysregulation (‘gut dysbiosis’) has systemic consequences, including promotion of oxidative stress. A study aimed to determine whether the gut microbiome modulates arterial function with ageing measured arterial function in young and older mice after 3-4 weeks of treatment with broad‐spectrum, poorly‐absorbed antibiotics to suppress the gut microbiome. The results provided proof‐of‐concept evidence that the gut microbiome is an important mediator of age‐related arterial dysfunction and therefore may be a promising therapeutic target for preserving arterial function with ageing, thereby reducing the risk of cardiovascular diseases.
Winker's Dietary Habits
While specific details about Jesse Winker's diet are not available, Malkmus's comments and general knowledge of athlete nutrition provide insights into what it might entail.
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Balanced Meals
Athletes typically consume a balanced diet with adequate carbohydrates, protein, and healthy fats. This could include lean protein sources like chicken, fish, or beans; complex carbohydrates such as whole grains, fruits, and vegetables; and healthy fats from sources like avocados, nuts, and olive oil.
Avoiding Processed Foods
Minimizing processed foods, sugary drinks, and excessive amounts of unhealthy fats is crucial for maintaining optimal health and performance. Malkmus mentions that he can't really eat french fries and burgers over and over, and that he is skinny.
Hydration
Staying adequately hydrated is essential for athletes, as dehydration can impair performance and increase the risk of injury. Water, sports drinks, and other hydrating beverages are consumed throughout the day. Malkmus likes sparkling water and takes one shot before he goes on stage to shake out the cobwebs.
Exercise Regimen
Athletes engage in a variety of exercises to improve their strength, speed, agility, and endurance. A well-rounded exercise program typically includes:
Strength Training
Strength training helps build muscle mass, increase power, and prevent injuries. Exercises like squats, deadlifts, bench presses, and rows are commonly incorporated into an athlete's routine.
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Cardiovascular Training
Cardiovascular exercises, such as running, swimming, or cycling, improve endurance and cardiovascular health. The effects of age and treatment on relative abundance of microbial phyla and families were determined by analysis of covariance (ANCOVA) in myPhyloDB.
Flexibility and Mobility
Flexibility and mobility exercises, such as stretching and yoga, improve range of motion and reduce the risk of injuries. Malkmus mentioned that he does yoga, too. The one close to him is this hot yoga studio.
Sport-Specific Training
Athletes also engage in sport-specific training to improve their skills and techniques in their chosen sport. Malkmus plays tennis. That's his main older guy exercise. He can do that without even feeling like he's exercising because you sweat your ass off.
The Malkmus Perspective
Stephen Malkmus's approach to diet and exercise is more relaxed than that of a professional athlete. He doesn't take nootropics or lion’s mane and he's not a gym guy. He walks, rides an exercise bike, plays tennis, and does yoga. He and his partner do a lot of cooking; his kids love carbonara, he loves turning roasted chicken dinners into taco lunches. Snacks are chips or leftovers, though he doesn’t always indulge. Sparkling waters are procured by the dozens.
Travel Considerations
When on tour, Malkmus has found a balance to his diet. He just can't really eat french fries and burgers over and over. He loves them. Barbecue and fried food he'll devour as well. He has no guilt and he doesn't feel it or anything. He’s skinny, basically. He’s getting a tiny belly, finally, now that he's almost 60, so there must be some subconscious thing that tells him it’s time to have vegetables or tofu. He almost don’t have to think about it.
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Scientific Insights into Age-Related Arterial Dysfunction
Advancing age is the primary risk factor for cardiovascular diseases (CVD). The key pathophysiological events linking ageing to increased CVD risk include the development of vascular endothelial dysfunction and stiffening of the large elastic arteries. These adverse changes to arteries with ageing are mediated by increased superoxide‐driven oxidative stress and chronic low‐grade inflammation, which act in a feed‐forward manner to reduce bioavailability of the vasodilatory molecule nitric oxide (NO) and modify structural components of the extracellular matrix. One possible link between ageing and arterial dysfunction is the gut microbiome.
Antibiotic Treatment and Endothelial Function
In old mice, antibiotics reversed endothelial dysfunction. These improvements were accompanied by lower oxidative stress and greater antioxidant enzyme expression. Ageing altered the abundance of gut microbial taxa associated with gut dysbiosis. Lastly, plasma TMAO was higher with ageing and suppressed by antibiotic treatment.
Gut Microbiome and TMAO Levels
To provide initial insight into a possible signal by which age-related changes in the gut microbiome may influence oxidative stress, inflammation and arterial function, plasma concentrations of trimethylamine N‐oxide (TMAO) and associated metabolites were measured. TMAO is produced exclusively via microbial conversion of digested precursors (e.g. phosphatidylcholine, betaine and l‐carnitine) into trimethylamine (TMA), which then enters circulation and is converted to TMAO by flavin‐containing monoxygenase (FMO) enzymes in the liver, primarily FMO3. TMAO promotes atherosclerosis and is associated with an increased CVD risk in humans.