Okay, first I want to write out some topics that I will be covering in the next few months just because I genuinely want to keep information coming to this blog. There isn't much of a timeline, but just some topics that you can expect me to cover and if you would like to subscribe, I don't think I've sent but 2 emails in the span of 3 years of this blog so I promise not to bother you but hope to at one point be able to provide a monthly recap email of all of the most popular and relevant topics. I hope to eventually be able to get my email list tailored to where you can choose the areas in which you are interested in so that the emails that you aren't, you won't get. Technology is expanding alldayerrday. Also, as always, I am not a medical doctor. I am a pharmacist and health coach with a heavy interest in this subject matter, so do not use this information to cure or treat anything and see a professional within the scope that you need professional help that is left up to your discretion. So, here we go:
- How to Build Mitochondrial density for endurance?
- Book reviews / Pertinent Books for endurance / nutrition / running / lifting if I have read these to review
- The Keto Craze and how this can apply to you individually
- Weight Lifting and the mTor Signaling pathway
- What is ACTUALLY creating a lifestyle of health and wellness?
- Neurobiology and parts of the brain and how this correlates with dieting and exercise
- Warm up and cool down and the importance of this and what you can do different
- Diet breaks to help long term sustainability and metabolic capacity
- Micros and performance VS aesthetics and macros
- What are Nootropics?
- Nutrition in relation to cognition and learning and memory
- Intermittent fasting
- Mental Models / Confirmation Bias / Changing your framework of thoughts to shift to the person you want to be
- Cellular autophagy and why you care ;)
- How to build endurance?
- Meditation / Mindfullness and how this is helpful for you
- Minimalism / Decluttering and the science of why it changes lives
- Overtraining (what it is - how it happens - how to avoid)
- How to unlock your potential for your personal threshold of performance
- Why the evolution of diets matter for you now
- Lifechanging books
- Raising children with healthy relationships with food
- Marriage and creating space (I have a new outlook on marriage these days haha)
- Science of cold baths / cryotherapy
- How to train your mind (fighting narcissicsm, FOPO-fear of people's opinions, race day anxiety)
- Connections and friendships in 2018 in a world of lacking human connection
- Sprinkled in with life updates ;)
Okay, now for today's topic:
The timing of your nutrition is a question that many many people have when they start a new program. As athletes, I think that it’s important to take into consideration a few variables.
1) How much of a difference is food timing going to make overall?
2) Is this something that I will be able to implement every day?
3) Would this cause any mental loopholes with making it work?
As usual, if something is not sustainable then it’s not useful. If it stresses you out to look at different amounts that you should be intaking, then by all means take it or leave it. When people ask me about supplements, I tell them to evaluate what they really want to get out of the supplement, the percentage difference they think this is going to have on their life, and then evaluate the cost of that vs what it will give you and make the decision. Many times, I find the literature to not be compelling enough for me to spend the cost on the supplements, and I know that if I keep a healthful diet, then I’ll have that benefit anyway. For example, I’m a high energy person, therefore I’ve never taken a pre-workout in my life. My husband has however because he places value in that area and feels he needs that boost.:
There is more recent literature on recommendations (from 2017) about the amount of macronutrients applied at different times is the most useful in different goals. I’m going to link up this while also giving bullet points of what it says. This literature is also based on someone who is not fat adapted. If you are someone who follows a ketogenic type diet or metabolic efficiency then this information might not be as appropriate for you.
Here is the link:
Here are the bullet points of what the article states:
If you have less than 4 hours between high volume exercise
· “aggressive carb refeeding should be implemented” (1.2g/kg/h)
To give an example, if you weigh 120lbs, this equals 54kg (120/2.2) * 1.2 = 65g carb per hour
It states to aim towards foods with a higher glycemic index (>70), which includes foods such as potatoes, white breads, white pasta, and all highly palatable carbs for the most part. They also suggest adding caffeine and protein (0.2-0.4g/kg/h) so using the same example – 120/2.2=~54*0.3g = 16g of protein per hour. An example of a meal with 16g of protein and 65g of high glycemic index carbs is 3 egg whites scrambled with 9oz of potatoes (maybe you could make them like hashbrowns).
Moving on to the next situation.
If you are doing exercise that lasts longer than 60 minutes
· 30-60g carb per hour in 6-12oz of carb-electrolyte solution every 10-15min throughout the exercise (helps with fluid regulation and carb repletion)
To give an example, Tailwind has 200 calories in a packet which is 50g C so consuming one packet per hour mixed in a water bottle would be sufficient.
Remember that your metabolism, and your gut and your body is different than a clinical trial so while these are recommendations, you definitely want to take all of that into consideration, try various options and make decisions based off of that.
If you are doing a resistance training exercise
· Consuming a protein/carb source DURING exercise can help with muscle gains and recovery
This is an area that I just simply won’t do. Sure, the data might be there, but I’m not about to consume a protein shake during my workout. Yuck. No thank you. I’ll accept the lack of gains. Lol.
Pre / post workout:
Your post workout meal will be determined on what you eat pre-workout. Consuming a meal of carb + protein OR just protein immediately after a workout or within the golden hour (ha) can help with “muscle protein synthesis” aka gains
Meal timing in general
Intermittent fasting is all the rage, and does a lot more for you than fat oxidation and fat loss, however when looking at clinical trials, most of the time people find it more enjoyable and find themselves more satisfied when they are eating every 3-5 hours. When looking for general weight loss, and whether or not you should eat at certain times of the day or not at other times, for the most part, the overall consensus is that it doesn’t matter. Intermittent fasting is a topic for another day, and I do think that it’s valuable in certain situations dependent on the client.
Meal timing can be confusing, and overwhelming so most of the time when doing a general plan for a client, I just tell them to eat as they please, aim for every few hours within their hunger and fullness cues.