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74. Pre-Practice Snacks to Increase Your Energy at Training · Eat More Carbs | A Period Recovery Podcast

0:00
Getting that last bit of energy right before you hit the field
0:02
of the pool at the court is essential.
0:04
It really kind of tops off that energy store for athletes, but
0:07
it does so much more than that. Hello and welcome to the Eat
0:14
More Carbs podcast. My name is Jenna Fischer and I'm
0:16
here with my Co host Riley Beatty.
0:18
Today we have Stephanie Militano on the podcast and we're so
0:20
excited to chat with her about all things pre workout and
0:23
fueling for student athletes. Before we get into the podcast
0:26
though, Riley, what's your high and low?
0:27
So my high do you know the Tillamook ice cream brand?
0:30
Yes. So delicious.
0:32
My whole thing is if you're gonna eat ice cream because you
0:34
enjoy it, you better eat some good ice cream, not some Halo
0:37
top. Not that you eat some good
0:39
quality ice cream. Same thing, like you wanna eat
0:41
the donut, don't go to the gas station.
0:42
Like go get a donut. Like enjoy it.
0:44
My high is that Tillamook now is making a dark chocolate cookies
0:48
and cream. I need like a bit like I need
0:51
something like a texture in my ice cream.
0:53
But the problem is, is I like chocolate ice cream and nobody
0:56
ever has like bits in the chocolate ice cream except for
0:59
like maybe like a brownie situation, but it's like a fake
1:01
brownie. So like I'm just so excited
1:03
because I love again the bit in the ice cream, but it's always
1:06
like vanilla cookies and cream or like mint chocolate chip.
1:09
And I'm like, I need a chocolate ice cream with like a filling
1:12
in. The chocolate is running a
1:14
special right now. They have this dark chocolate
1:16
cookies and cream. It's delicious.
1:18
I'm gonna have to try and find that.
1:19
On a Tillamook topic though, have you seen that they make
1:23
like frozen pre made pizzas? What?
1:25
Yeah I don't know if it's real or not but I saw that and I have
1:28
not been able to find it in a grocery store.
1:30
But like that's a frozen pizza. I would try like nothing against
1:33
frozen pizzas but I am picky on my frozen pizza and like I would
1:36
try that. Yes, because the frozen pizza
1:38
game, though, has really gone up.
1:40
Because Rouse, that brand also has a frozen pizza.
1:43
Yes. That I had and it was actually
1:46
good because I'm not a big frozen pizza person but like
1:49
Arouse frozen pizza and now a Tillamook frozen pizza.
1:51
I might have to become a frozen pizza person.
1:54
What's your low? OK, so am I low?
1:56
I think you and I talk about this all the time, but I don't
1:59
realize how old I am because I am like, I watch the Olympic
2:03
trials and I'm like, wow, he's like 16.
2:06
Wow, she's like 20. And I'm like, Riley, you were 12
2:09
years older than somebody who's 20 years old.
2:12
And I keep forgetting like sometimes I'm like I had like a
2:14
teen pregnancy but I'm 32. Like I'm not kidding you, my
2:17
lowest gonna be around like this same topic about being too old.
2:21
It's crazy because like you see somebody that is like 16
2:24
competing or somebody that's like in college competing.
2:27
I'm like, I am 10 years older than these people and I don't
2:30
feel like it. I'm being humbled by these
2:31
Olympic trials. I think we.
2:33
All are and I'm way too invested.
2:35
You are really invested and that might be one of my highs.
2:38
I love the Olympics. I love it.
2:41
I just have such a appreciation for the Olympics because it was
2:44
like this special event in our household growing up.
2:46
What are your high and what is your low?
2:48
OK my high I'm probably a little bit late to this train, but have
2:51
you heard of Fruit Riot? Yes, but I'm having mom brain
2:54
right now so remind me. It's the frozen fruit that has
2:57
the sour candy coating on it. Yes, I have not tried it, but I
3:00
have heard of. It I found it in a grocery
3:02
store, but for the longest time it was just the placard that
3:05
said that that's where it was in the grocery store, but it was
3:08
constantly sold out because from my understanding it was viral
3:11
product on TikTok Instagram. I went into the grocery store,
3:14
they finally had it. I bought 3 bags without knowing
3:17
if I liked it or not because I just figured that I would
3:20
because I love frozen fruit and I love sour candy.
3:22
So I was like this can't be bad and it's delicious.
3:25
I think it's so good. That's my review.
3:27
A fruit riot is that I really like it.
3:29
I'm going to have to try it. So I guess the Internet was not
3:32
lying. No, and I'm like, I love frozen
3:34
fruit to begin with. I think it's good.
3:36
You could probably make it on your own to be thoroughly
3:38
honest, but sometimes you just have to pay for things and you
3:40
don't have time to make them on your own.
3:42
Just like you feel old when you are potentially watching a
3:45
sporting event and thinking that you are the same age.
3:47
I went shopping this weekend in the store, went into the mall.
3:51
You brave soul. I know surprisingly though, like
3:55
a lot of people in Arizona go to the mall during the summertime
3:57
and I think that's just because like to get out of the heat is
3:59
my guess. But anyway, I had a few returns
4:01
to make and I figured why not while I'm here, look for a
4:04
couple things that I need. That's not usually what I do.
4:06
I'm not really like the kind of person like if I'm going into a
4:09
store to buy something, like I know what I need, I'm going to
4:11
buy it and then I leave. Like I'm not a browsing shopper
4:14
type of person. I went into Abercrombie and
4:16
Fitch and I tell you, I was extremely humbled with how I
4:21
felt walking around their nose. Like I can't do this.
4:24
I was like, I see so many Instagram influencers that I
4:27
think are my age. Maybe they are, maybe they
4:30
aren't, but they're like wearing Abercrombie jeans.
4:33
Like they look so cute. I'm like, I can do this.
4:35
Like I can do this. And I walk in and the girls like
4:37
in high school are also there. And I'm like, I can't, I can't
4:41
be seen here. I need to leave.
4:44
I'm not gonna lie though, Abercrombie and Fitch has really
4:46
revitalized itself. I have some pieces because I
4:48
shopped online. You are such a brave woman.
4:51
I don't think I could be able to walk into the store.
4:53
I feel like they definitely have had like a revamp. 100% because
4:56
I walked out of there with something that I purchased.
4:59
I'm just laughing at you, like stressed at the mall right now.
5:01
I'm not. I'm not laughing with you.
5:03
I'm not laughing at you. No, because you know that it's
5:05
stress when I'm in a crowded environment like that.
5:08
This is like the phobia which is my was my high from another
5:11
episode where your fear of being invited to the mall.
5:13
Exactly. Yeah, I wanted to go to make my
5:16
returns to Nordstrom. What I should have done was walk
5:18
into Nordstrom, make my returns and leave.
5:21
But sounds like you got like, good.
5:22
You got good stuff at Abercrombie though.
5:24
Yes, I did. It's not a sleeper anymore.
5:26
But at the same time, you just can't go in there physically.
5:28
Do not go into the store. On today's episode, we have
5:31
Stephanie. Stephanie is a registered
5:33
dietitian who specializes in sports, specifically with high
5:36
school athletes, helping them fuel for performance and helping
5:38
them fuel for success. We're so excited to get into the
5:41
topic today of pre practice fueling.
5:43
Stephanie, welcome to the podcast.
5:44
Thank you so much for having me. I'm really excited for today.
5:47
We are so excited to chat with you a little bit about like pre
5:49
practice fueling and the importance of that.
5:51
But before we get into some of those questions, can you share a
5:53
little bit about your background in your journey to becoming a
5:55
dietitian? Yeah, yeah.
5:57
So I am a registered sports dietitian.
6:00
I started my practice about six years ago.
6:02
At the time I was a full time dietitian at a campus setting.
6:06
So I was a university dietitian for about 8 to 10 years off in
6:09
between two universities, one in New York and then moving down
6:11
here to Virginia. And I started my practice
6:14
because I realized whenever I was working on campus, I
6:16
gravitated towards athletics. I was always there as much as it
6:19
could be, really supporting the athletes.
6:21
So I created my practice as a way to support not only
6:24
collegiate athletes, but really high school athletes.
6:26
I saw a big gap there when it came to helping them feel their
6:30
bodies and nourish and finding time.
6:33
If like their schedules are almost more difficult than the
6:35
collegiate athlete because they have rules around when they can
6:37
eat in school and how much they can eat, if they can even carry
6:39
a water bottle. So my mission was really to help
6:42
high school athletes as much as I could.
6:43
And that's where high school athlete nutrition kind of came
6:46
from. And a bit of the the back story
6:48
was I was that high school athlete who was under fueled
6:51
training a ton, playing soccer hours and hours and hours on end
6:54
every day. And I just needed a way to kind
6:57
of bridge that gap when I was young.
6:59
And, and so now kind of looking back, I did have the female
7:02
athlete triad back then diagnosed now Reds.
7:04
So really finding that balance. And back when I was a teen, I
7:08
ended up meeting with a dietitian for just one session.
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And I remember my dad and I leaving that session and being
7:13
like, that was the most unhelpful hour I've ever spent
7:17
with someone. And then we kind of dove into
7:20
the research ourselves and kind of figured it out.
7:22
And that's when I realized like, wow, I love the world of
7:24
nutrition and kind of took me down this journey of working at
7:27
university settings and then creating my own practice kind of
7:30
full circle supporting high school athletes.
7:32
So it's really fun. Most of my practice is virtual
7:35
and most athletes are under fueling to some degree, but a
7:38
lot of disordered eating and eating disorders with my
7:41
practice as well. We are so excited that you're
7:42
here. I think that you are such a
7:45
valuable resource for high school athletes.
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I remember when I was teaching a course like last fall and we
7:51
were diving into the dietary guidelines, the population that
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is farthest from meeting the dietary guidelines, minimal
7:58
compliance with the dietary guidelines.
7:59
Is this high school population? So the services that you're
8:02
doing are so, so needed. Thank you.
8:05
But today we're going to be really focused on pre practice
8:08
fueling. So before we dive into some
8:10
recommendations, we always love talking about the why.
8:13
So why is pre practice fueling important?
8:16
And why do athletes need to prioritize that, especially at
8:18
the high school? Level, yeah.
8:20
So getting that last bit of energy right before you hit the
8:22
field or the pool or the core is essential.
8:25
It really kind of tops off that energy store for athletes, but
8:28
it does so much more than that. It allows you to be more focused
8:31
and to really concentrate at practice.
8:33
It reduces your injury risk if you are able to make better
8:36
decisions on the field or during practice.
8:38
But also if every move of every play, everything you're doing
8:41
during practice, you have more energy, you have more intention,
8:44
you have more focus. That directly translates to game
8:46
day. So you are more competitive game
8:48
day. And that's really what I stress
8:50
to athletes is that pre training snack isn't just the granola bar
8:53
or not just an applesauce or Graham crackers or, you know,
8:55
pretzels or whatever it may be. It's really you becoming more
8:58
competitive and you taking a step ahead of your competition
9:01
and really setting yourself apart.
9:02
And as a team, if you're all feeling well, well that could be
9:05
the difference between a tie and a win.
9:06
So really having that overall impact is important.
9:08
But especially for high school athletes, if they're skipping
9:12
snacks or even skipping, say lunch, you're not completing
9:15
their lunch, they're increasing their risk for low energy
9:19
availability, which increases their risk for changes in their
9:22
injury risk or their immune system.
9:24
Or you know, for female athletes we can't use in menstrual
9:27
cycles, we really want to hone in on how can we close that
9:29
fueling gap. And it starts with being
9:31
consistent with snacks. And that's why I always
9:33
recommend a pre training snack. And if for longer practices,
9:36
sneak one in the middle too for a.
9:38
Lot of high school athletes, that window of opportunity
9:41
between the end of class and the start of practice is really
9:44
short. So what types of things are you
9:45
recommending to help them get in Something that helps with that
9:48
competitive edge, helps with that training it, yeah.
9:51
Great question. That's something I hear a lot
9:53
too, is though I can't eat before practice.
9:55
And I think a lot of athletes assume, you know, as sports
9:57
dietitians who are recommending like Turkey sandwiches or huge
10:00
rice bowls right before practice.
10:01
And really in such a short period of time right before
10:04
practice, we want to hone in on simple carbohydrates.
10:07
So a simple carb, it doesn't have a lot of fiber, it doesn't
10:10
have a lot of fat, and it doesn't have a lot of protein in
10:12
that which those things slow down digestion.
10:14
We want quick, quick digestion. So simple, simple carbs.
10:17
I love things like pretzels, especially training in the heat
10:20
because they gave you some of the sodium and salt that you
10:21
need to help balance hydration. Or you can do things like
10:24
applesauce, fruit snacks, dried fruit.
10:27
The key is really finding what works best for you to try a few
10:31
different snacks, maybe try pretzels for two or three days
10:33
and that works fantastic. If it doesn't, it's OK.
10:36
You can move on to goldfish or applesauce.
10:38
Just find something that really works best for you.
10:40
But doesn't matter what you choose, you have to choose
10:42
something. It's typically my recommendation
10:44
for high school athletes. What would you say to those
10:46
parents and those athletes who are listening who are focused on
10:49
obviously getting in all of their nutrients, but there's a
10:52
big health Halo, especially around like protein and
10:54
vegetables. Avoiding those before practice
10:58
might be a little bit of a shock to some of those individuals
11:02
listening. Yeah, it definitely is that.
11:04
I'm saying, hey, we want to taper those things off a few
11:06
hours before because you might be nauseous or might be
11:08
uncomfortable or, you know, just not feel your best during
11:11
practice if you have a full stomach.
11:13
So I'd say this is not, you know, your sports dietitian
11:16
telling you not to eat fruits and vegetables or not to eat
11:18
protein, but we just want to shift them earlier in the day.
11:21
So lunch would be a prime example for athletes of when we
11:24
can really prioritize proteins and carbs and color or fruits
11:27
and vegetables because hopefully you have plenty of time to
11:29
digest before practice. The unfortunate piece that I see
11:33
with many high school athletes is they don't really have a
11:35
lunch. They have a brunch, so they get
11:37
to school and then they have a 10/30 or even like a 10:00 lunch
11:41
time and that's the last big meal they have before practice
11:44
at 2:00 or 3:00. So it's a pretty big gap.
11:46
So that's where those snacks become even more essential, but
11:49
you really do have a lot of time to digest the protein in color
11:52
during that meal, that lunch beforehand and then also dinner
11:55
right after. So we're really just saying that
11:57
snack should be a little lower in protein and a little bit
11:59
lower in fruits and veg. And just to be clear, that snack
12:02
that you're talking about, this should be more carbohydrate
12:04
based, less protein, less color is the one right before practice
12:07
versus the one that's maybe like midday, if we can sneak it in?
12:10
Yes, exactly right. Yep.
12:12
In that short window before practice and then other snacks
12:14
during the day, we want to encourage you to add protein.
12:16
We want you to have color really just right before practice.
12:18
We want to make sure that your gut is able to digest that fuel,
12:21
shuttle it to your muscles so that you're hitting the court
12:23
with a pool or the field as energized as possible.
12:26
We're going to play a game. We're going to play nutrition
12:28
Smash or pass backpack snacks for athletes edition.
12:32
So so I'm going to give some almond backpack snacks that
12:35
we've come across and you're going to let us know.
12:37
Do you smash or pass? Riley, you can chime in on this
12:39
too. OK, first backpack snack is
12:41
Gushers. It depends on if it's a pre
12:44
training snack. I'm all for it.
12:46
I think it's a quick, but if it's like your main snack, we
12:48
definitely want to add something with it.
12:49
So if you could do gushers and some trail mix, I'm all for the
12:52
smash. It's.
12:52
So interesting to hear you say it depends on the time.
12:55
Riley and I joke about all the time that this podcast could be
12:57
named. It depends, because it really
12:59
does depend on the time of day that we might be considering
13:02
this snack for. Definitely, definitely.
13:04
I'm all for candies and snacks like that.
13:06
I think they're awesome before practice or strategically pair
13:09
with some protein. But the IT depends.
13:11
I feel like as a dietitian we all say like, well it depends.
13:13
We don't know. What about a Fiber One bar right
13:17
before practice? Oh, I'm gonna pass on the Fiber
13:20
One bar right before practice because it is too just too much
13:23
fiber. It slows down digestion, isn't
13:25
really gonna fuel you as well. Riley.
13:26
I agree with Stephanie right before practice, not wanting to
13:29
have fiber. I think this goes back to you
13:31
and I, I feel like we're gonna say this about every single
13:34
backpack snack is it depends because a lot of, again, high
13:37
school athletes are not getting enough fiber.
13:39
So maybe a snack time earlier in the day, a Fiber one bar could
13:42
be appropriate. It goes back to it depends.
13:44
This next one I feel like is very popular and it might not
13:48
depend, but that's Celsius. Oh, I'm going to pass.
13:52
That is a hard pass. My general thought on caffeine
13:56
is you need a little bit of caffeine from like coffee in the
13:58
morning to wake up. I think that's perfectly fine.
14:00
But as a, as a high school athlete, if you're relying on
14:03
coffee or caffeine or energy drinks to get you to the day,
14:06
you're probably not feeling well and you're probably not sleeping
14:09
well. So we'll work on those two
14:10
things first. I'm going to pass on the
14:12
Celsius. Riley, you want to chime in,
14:14
I'm. Also going to pass it is a fun
14:16
fact that actually energy drinks, they're not supposed to
14:18
market to individuals under 18. I feel like that's a little
14:21
different with Celsius. I feel like I see a lot of high
14:24
school athletes drink in Celsius.
14:26
Most definitely. Yeah.
14:27
My favorite things that you've ever said about like an energy
14:30
drink like that, Riley is that it's providing a stimulant, not
14:33
actual energy. So the energy that we get from
14:36
the carbohydrate based snacks like Stephanie is talking about
14:38
very different from that maybe stimulated energy that we might
14:42
feel from caffeine in something like a Celsius.
14:44
Gonna stick with the drink top. The next one is Gatorade.
14:48
Yeah, I think. Gatorade before practice can be
14:50
really, really helpful, especially if we're heading into
14:53
the hotter weather. You know, adding some
14:55
electrolytes, adding some carbohydrates in before practice
14:57
can be great. So I'm going to smash that.
14:59
I'm also going to smash that. You also mentioned, Denna, that
15:02
sometimes we don't have a lot of time between, you know,
15:05
afternoon class finishing and practice and liquid energy,
15:09
liquid carbohydrates is just another great way to get in some
15:12
fuel before practice. What about?
15:14
Something like a core power, yeah.
15:15
So core Power I wouldn't recommend right before training
15:18
just because it does have a lot of protein in it, which won't
15:21
really feel great when you're heading into practice.
15:23
But as a post workout recovery, it's fantastic because it does
15:27
have that essential protein that you need to really start that
15:29
recovery process. And often I recommend like a
15:32
chocolate milk on the way home in the car because it helps you
15:35
really start that process of recovering your glycogen with
15:37
the carbohydrates, adding some protein in with the bonus of
15:40
calcium and vitamin D. Highly recommend core power post
15:43
practice but before probably wouldn't recommend it if you're
15:46
going to go for liquid calorie. Even going for a drinkable
15:49
smoothie maybe or Gatorade is a really great choice.
15:51
Stephanie, you already kind of mentioned this one, but I'm
15:54
still going to ask anyway. And that's Goldfish.
15:56
Oh yeah, goldfish fall in the same category as pretzels.
15:59
I think they're great quick carbohydrate, but they also have
16:02
the salt on there, which is really, really helpful for
16:04
athletes who are training in hot weather or have really long
16:07
practices. Or if you're just a super
16:09
sweater, getting some of the extra salt in there can be
16:11
really helpful as you're kind of losing sodium in your sweat.
16:14
Getting some in there early can be nice.
16:15
So I'm going to smash the goldfish.
16:17
I'm. Also going to smash on the
16:18
goldfish and extra credit, you could pair them with the core
16:22
power that Stephanie talked about after training to help
16:25
with recovery so you get your protein and your carbs.
16:27
Love it. The next one, sure, you probably
16:30
hear this a lot, but is nothing as a snack between the end of
16:34
class and the start of practice. Yeah, the good old living on
16:37
oxygen. I do not recommend going with
16:41
nothing right before practice. We want to make sure that you're
16:44
definitely adding something. Again, this is your opportunity
16:46
to make sure practice counts. Practice is when you're working
16:50
on your technique, you're working on your fitness, your
16:53
strength, your speed, your endurance.
16:55
And so if you can put it all on the field during practice, why
16:58
wouldn't you? Because it does make you a more
16:59
competitive athlete on game day or meet day or race day.
17:03
So I highly recommend having something.
17:05
So I'm going to pass on having nothing.
17:07
I'm also going to pass on having nothing.
17:09
Think these are super popular, but what about chewy bars?
17:12
Chewy bars. So this depends.
17:14
I think they are higher fiber, but some athletes can tolerate
17:18
them right before practice, so this would be something I would
17:21
recommend trying before practice before you kind of introduce it
17:24
on game day. Some athletes can do really,
17:25
really well with the chewy bar and maybe 30 minutes out from
17:28
practice, while others it's too much fiber.
17:30
So it's going to be dependent on the athlete and how much they
17:32
can tolerate. But you're going to start with
17:34
the chewy bar. I think just make sure you're
17:35
kind of starting maybe 45 minutes before practice.
17:37
Give yourself plenty of time to digest maybe an hour before and
17:40
then you can taper it closer to practice if you want to see if
17:42
you can get into that 15 minute window.
17:44
I love that idea of kind of tapering and practicing if your
17:47
pre practice snack because it is so dependent.
17:49
Everybody's digestive system can handle different levels and
17:52
different things before we go into game practice and all of
17:55
that. So practicing is super
17:56
important. All right, so.
17:57
Stephanie, we have 4 questions that we ask all of our guests.
18:00
And because it is Eat More Carbs podcast, we have to ask you what
18:03
your favorite carbohydrate is. Oh my gosh, that's an easy one.
18:06
Bagels. I'm from New York, not New York
18:09
City but upstate, and so a bagel is my hands down favorite
18:13
favorite car. Anytime we go home we get
18:16
several dozen and in the back and freeze them so we can have
18:18
them for a while. Do you do like a bagel and cream
18:20
cheese? Do you do a bagel sandwich?
18:21
Like what's the? Bagel situation, both bagel and
18:23
cream cheese or like a Turkey, American cheese with lettuce and
18:27
tomato and Mayo sandwich. So it's kind of one of one.
18:29
I'm not. I love a bacon, egg and cheese
18:31
also. But I would say the Turkey and
18:33
the just lots of cream cheese we might go to.
18:35
What's your favorite P workout fuel?
18:36
Are you using bagels or do you have something else that you
18:38
like to eat before you train? Yeah, I'm a fan of applesauce.
18:41
I love applesauce, but I'm very particular I need a room temp
18:44
applesauce. I don't want a cold, I want a
18:46
cold applesauce. I want a room temp pouch of
18:48
applesauce. I was gonna ask, can you do a
18:51
pouch? Can you do a cup or does it have
18:52
to be a pouch? I'm not picky on the cup or a
18:55
pouch, it's just kind of whatever I have.
18:57
Sometimes I'll do the jar and just put it in a little
18:58
container. But room temp is definitely I've
19:00
tried cold and I just I don't like it.
19:03
So room temp is where it. Is that's so funny.
19:05
I'm like cold only I'm like it has to be refrigerated otherwise
19:09
I don't want it. Same.
19:10
What's your favorite post workout fuel?
19:12
Oh. I lately have been loving
19:14
yogurt. With a stumble the pond dried
19:18
blueberries. On accident I ran out of frozen
19:20
berries and so I was like I in my cabinet I just had dried
19:22
ones. I threw those in with granola.
19:23
It's my new favorite post workout snack.
19:25
So using dried fruit instead of frozen all.
19:27
Right. And then this seems to be the
19:28
hardest question on the podcast, but we're big shoe people here.
19:31
So what's your favorite pair of kicks?
19:34
I love my Brooks running shoes. Those are my favorite hands
19:38
down. I don't buy anything else in
19:40
terms of of shoes and sneakers like Brooks are my go to when I
19:44
when I choose that. Stephanie, thank you so much for
19:47
being on this episode. I know that a lot of high school
19:49
and athletes in general are just going to find this so helpful.
19:52
If folks want to follow along with you, have questions or just
19:56
want to reach out, what's the best way for them to do that?
19:58
Yeah, so. You can always send me a message
20:00
on Instagram. My handle is high school dot
20:02
athlete dot nutrition or you can visit my website
20:05
smnutritionrd.com. You can always send me a message
20:08
to there as well. I'm happy to answer any
20:10
questions. Questions anyone has?
20:11
We're going to leave all of Stephanie's information in the
20:13
show notes below so that way you can easily find her on social
20:16
media and find her website. Thank you so much for listening
20:19
to this episode of the Eat More Carbs podcast.
20:21
Please make sure you rate, subscribe, and review.
20:23
And as always, remember to eat More Carbs.