Latest / Hurdle with Emily Abbate / #HURDLEMOMENT: What to Eat Before, During & After A Workout

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#HURDLEMOMENT: What to Eat Before, During & After A Workout · Hurdle with Emily Abbate

• 0:00
  Speaker 1: Being even a little bit just a smidge dehydrated can
• 0:03
  Speaker 1: cause muscle fatigue and can you know, it's not so
• 0:06
  Speaker 1: good for your body, So making sure you're properly hydrated
• 0:09
  Speaker 1: is really important and can actually benefit your workouts.
• 0:12
  Speaker 2: To Hey, Hardler's Emily and Bodi Pavin into your feed
• 0:29
  Speaker 2: with another installment of Hurdle Moment from Hurdle. For today's episode,
• 0:33
  Speaker 2: I am bringing you something that you've been asking for.
• 0:36
  Speaker 2: I'm chatting out pre workout nutrition, mid workout nutrition, and
• 0:40
  Speaker 2: post workout nutrition with Mackenzie Flinchams. She's a registered a
• 0:45
  Speaker 2: dietitian and a certified personal trainer as well as a
• 0:48
  Speaker 2: stellar athlete. I love connecting with experts for these Hurdle
• 0:52
  Speaker 2: Moment episodes, especially when there are a lot of requests
• 0:56
  Speaker 2: for the same topic area.
• 0:58
  Speaker 3: So if you have anything specific but you want to
• 1:01
  Speaker 3: learn more about, I am all.
• 1:03
  Speaker 2: Ears, make sure to reach out to me over email.
• 1:05
  Speaker 2: It's Emily at Hurdle dot us. And of course, as
• 1:07
  Speaker 2: always you like what you're listening to, tag me over
• 1:10
  Speaker 2: on social at Little Podcast and at Emily a Body Two.
• 1:14
  Speaker 3: Last, a little bits of housekeeping.
• 1:16
  Speaker 2: First things first, if you're not yet subscribed to the
• 1:19
  Speaker 2: weekly Hurdled newsletter and should be so. Click on over
• 1:23
  Speaker 2: to the link with the description of this episode. I
• 1:25
  Speaker 2: have the details in the show notes waiting for you,
• 1:28
  Speaker 2: and also my continuous request to get to that one
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  Speaker 2: As always, I appreciate you, thanks for being a hurdler,
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  Speaker 2: and let's get to Hurdled.
• 2:01
  Speaker 3: Today.
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  Speaker 2: For Hurdle moment, I am sitting down with Mackenzie Flincham.
• 2:05
  Speaker 2: She is a registered dietitian, a certified personal trainer, and
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  Speaker 2: a CrossFit athlete.
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  Speaker 3: How you doing, McKenzie, I'm doing good.
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  Speaker 4: How are you?
• 2:15
  Speaker 2: I am good. We are bracing up here for this
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  Speaker 2: storm to come through. So other than that, no complaints. Well,
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  Speaker 2: the reason I wanted to have McKenzie on the show
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  Speaker 2: today was to talk a little bit about workout nutrition,
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  Speaker 2: how we should be fueling our bodies when we're going
• 2:31
  Speaker 2: to get after it and obviously that differentiates depending on
• 2:35
  Speaker 2: what activity you are going to get up and do.
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  Speaker 2: But I get a ton a ton of messages from
• 2:41
  Speaker 2: the hurdlers on this very topic. So I'm amped to
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  Speaker 2: chat with you today. Why don't you, first and foremost,
• 2:47
  Speaker 2: just tell us a little bit about yourself and how
• 2:51
  Speaker 2: you got into this field.
• 2:54
  Speaker 1: Absolutely, so, I have been involved with sports and fitness
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  Speaker 1: stuff since of a young age. At two years old,
• 3:02
  Speaker 1: I started gymnastics and I competed up through level nine.
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  Speaker 1: For fifteen years I did gymnastics and I also did
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  Speaker 1: karate competitively for ten fifteen years as well. And so
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  Speaker 1: I've always been involved with sports, and I started to
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  Speaker 1: get interested in nutrition as I got older, interested in
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  Speaker 1: how it affected my body, my body composition, and my
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  Speaker 1: athletic performance.
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  Speaker 4: So I just started paying more attention to it.
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  Speaker 1: I decided to study nutrition in school and in college,
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  Speaker 1: I did do a figure show, so I did. I
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  Speaker 1: was involved with the aesthetic side of it for a
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  Speaker 1: little bit, and then I started CrossFit four years ago
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  Speaker 1: and became really passionate about you know, nutrition for athletic performance,
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  Speaker 1: and just you know. I graduated with my nutrition degree
• 3:48
  Speaker 1: back in twenty fourteen, and I did my internship to
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  Speaker 1: become a registered dietitian, and I've been practicing for the
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  Speaker 1: last four years, training competitive CrossFit for the last four years,
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  Speaker 1: and super passionate about, you know, helping my clients with
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  Speaker 1: their fitness, esthetic, body composition, just general health goals, whatever
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  Speaker 1: those may be. In regards to nutrition as well as
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  Speaker 1: the fitness side of things. I love training clients. I
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  Speaker 1: love training myself, So it's just a passion of mine
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  Speaker 1: and I'm super excited that I get to practice it
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  Speaker 1: in my work as well.
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  Speaker 3: I love that.
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  Speaker 2: So how much time would you say you commit to
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  Speaker 2: the nutrition side of things and working on that muscle,
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  Speaker 2: so to speak, versus training clients in their fitness performance.
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  Speaker 1: I would say it's about sixty forty, where sixty percent
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  Speaker 1: of my work is training and about forty percent is nutrition.
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  Speaker 1: I am working on building up my nutrition practice a
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  Speaker 1: little bit more now that I'm not training myself as much.
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  Speaker 1: I'm not currently competing, so I have more time for work.
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  Speaker 1: I am building my nutrition practice a little bit more.
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  Speaker 1: I'm taking online clients and you know, really building that
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  Speaker 1: practice that so I can help more people. And I'm
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  Speaker 1: super passionate about nutrition and I love how how well
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  Speaker 1: people can feel the results they feel from that. So
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  Speaker 1: it's awesome to go on that journey with them and
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  Speaker 1: watch and see as they improve their health. And then
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  Speaker 1: I really love personal training too, So I work at
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  Speaker 1: a private gym here in Vero and I trained clients
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  Speaker 1: one on one. I do some group classes as well,
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  Speaker 1: and I just I really love it. It doesn't even
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  Speaker 1: feel like work for me because I enjoy it so much.
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  Speaker 3: I love that.
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  Speaker 2: I think that's the most beautiful thing when you can
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  Speaker 2: find such passion and purpose in your work that it
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  Speaker 2: just feels like what you're.
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  Speaker 3: Supposed to be doing.
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  Speaker 4: Mm hmm exactly.
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  Speaker 2: So okay, so then let's start to talk about nutrition here.
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  Speaker 2: I think this is you know, it's a it's a thing.
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  Speaker 2: It's a thing in that so many people are like,
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  Speaker 2: how do I get to this point? Or how do
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  Speaker 2: I feel stuck? And you know, there's so many complaints
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  Speaker 2: that we make, and we think that it all has
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  Speaker 2: to do with our physical fitness routine. But a lot
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  Speaker 2: of the plateaus that we can hit and the hurdles
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  Speaker 2: that we face actually have to do with what we're
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  Speaker 2: putting into our bodies.
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  Speaker 1: Is that right, Absolutely, nutrition is super important. I would
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  Speaker 1: say it's like seventy eighty percent of everything. You know,
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  Speaker 1: if you're training really really hard, but you're still eating
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  Speaker 1: in a calorie surplus or just at a maintenance level,
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  Speaker 1: then you're not going to see any body fat loss.
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  Speaker 4: And on the.
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  Speaker 1: Other hand, if you're you know, hardly working out at
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  Speaker 1: all and you're eating in a calorie deficit, you will
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  Speaker 1: be able to lose weight that way. It's super important
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  Speaker 1: to do both to go hand in hand a lot.
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  Speaker 1: And you know, having good physical health is going to
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  Speaker 1: make you feel better, change body composition and put on muscle.
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  Speaker 1: But the nutrition is the most important part when it
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  Speaker 1: comes to weight loss or weight gain.
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  Speaker 2: Of course, and I think that it's important for us
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  Speaker 2: here to make sure that we reiterate that talking about
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  Speaker 2: good nutrition doesn't always mean that you're looking to fuel
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  Speaker 2: your body for weight loss. It just means that you're
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  Speaker 2: looking to put the right things into your body. If
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  Speaker 2: you're going to be working out hard and giving back
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  Speaker 2: to yourself in that way of movement, then you want
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  Speaker 2: to make sure that you're also coming back to yourself
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  Speaker 2: and giving yourself the gift of good nutrition for sure.
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  Speaker 1: Yeah, the recovery part is really important. If you're working
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  Speaker 1: out really hard but not eating appropriately, then you won't
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  Speaker 1: be able to recover to your full extent and get
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  Speaker 1: the most out of the workout that you just had.
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  Speaker 2: Okay, so let's kind of start at the beginning when
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  Speaker 2: it comes to the nutrition things. So what would you say,
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  Speaker 2: are your like two cannot compromise, You must.
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  Speaker 3: Do this in your regular diet rules.
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  Speaker 1: I mean, this one's really general, but I would say balance,
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  Speaker 1: like getting a good balance of macronutrients is really important.
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  Speaker 1: A lot of people cut out an entire food group.
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  Speaker 1: For example, they'll you know, cut out carbs because carbs
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  Speaker 1: get a bad wrap and they think carbs are the
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  Speaker 1: reason for weight gain, or just do very very low
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  Speaker 1: fat and completely eliminate fat. So I think getting a
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  Speaker 1: good balance of macronage trance is key. It really comes
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  Speaker 1: down to calories in versus calories out. So if you're
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  Speaker 1: under eating in carbs, you're not going to be getting
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  Speaker 1: enough fiber. If you're under getting in fat, you're gonna
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  Speaker 1: miss out on you know, a lot of the benefits
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  Speaker 1: that fats do, such as transporting vitamins and regulating hormones
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  Speaker 1: and body temperature. So fats play a vital role in
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  Speaker 1: the body, as well as protein and carbs, and it's
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  Speaker 1: really important to have a good balance of all three.
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  Speaker 1: So not eliminating an entire food group is definitely key.
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  Speaker 1: And then another thing I would say is in regards
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  Speaker 1: to nutrition is drinking enough water. That's one thing that
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  Speaker 1: a lot of people don't do. I know a lot
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  Speaker 1: of my clients, you know, and people I just know
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  Speaker 1: from the gym work out, they're like, yeah, maybe drink
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  Speaker 1: like a leader a leader of water a day, and
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  Speaker 1: they just don't like to drink water. It's not something
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  Speaker 1: they think about. But being even a little bit, just
• 8:57
  Speaker 1: a smidge dehydrated can cause muscle fatigue, and you know,
• 9:00
  Speaker 1: it's not so good for your body. So making sure
• 9:03
  Speaker 1: you're properly hydrated is really important and can actually benefit
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  Speaker 1: your workouts too.
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  Speaker 2: What tip would you offer to those individuals who are
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  Speaker 2: of the camp I am just the worst at drinking water.
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  Speaker 1: A couple of things I recommend to people if you
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  Speaker 1: really some people don't like the taste of water, which
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  Speaker 1: I don't understand that because I think water doesn't have
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  Speaker 1: a taste of just quenching. But if people really just
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  Speaker 1: don't like that, maybe flavor it with something, flavor it with,
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  Speaker 1: you know, some type of flavoring like those meals or
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  Speaker 1: an electrolyte tablet. Maybe that's flavored if you like that,
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  Speaker 1: you know, I wouldn't recommend drinking like sodas or sugary
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  Speaker 1: drinks or fruit juices, but a low calorie or zero
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  Speaker 1: calorie flavor drink can be a good way to stay
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  Speaker 1: hydrated and have a little bit of flavor at the
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  Speaker 1: same time. Another thing I have people do is drink
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  Speaker 1: water with meals. That just assures that you're going to
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  Speaker 1: be getting more water. If you make sure that you
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  Speaker 1: have a glass of water bottle of water with you
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  Speaker 1: every time you have a meal, that's going to just
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  Speaker 1: keep you on top of that. Some people actually have
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  Speaker 1: gone so far as setting reminders in their phone that
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  Speaker 1: go off every hour or every couple hours to drink
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  Speaker 1: a certain amount of water so that by the end
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  Speaker 1: of the day you're adequately hydrated.
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  Speaker 3: Okay, well, that's a good tip.
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  Speaker 2: I've actually heard before some conflicting opinions about drinking water
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  Speaker 2: with meals.
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  Speaker 3: Can you talk to me about that really quick.
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  Speaker 1: I think I've heard a lot of different things too,
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  Speaker 1: And there's of course in the nutrition field, there's a
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  Speaker 1: lot of contradictions and different research and things that are, oh,
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  Speaker 1: you should drink cold water, room temperature water. But in
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  Speaker 1: the end, if you're drinking enough water, that's the main priority.
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  Speaker 1: If you're not drinking enough water, it's going to be
• 10:50
  Speaker 1: best to have enough water no matter where you put
• 10:53
  Speaker 1: it in your day, whether that's right before bed, right
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  Speaker 1: when you wake up, if you have a lot of
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  Speaker 1: it at once, if you spread it out the most
• 11:00
  Speaker 1: the most important thing is just getting enough water.
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  Speaker 4: You know, I don't think there's enough.
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  Speaker 1: Research to say that it's better or worse to drink
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  Speaker 1: it at certain times with or without meals.
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  Speaker 4: Just drink enough water period period.
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  Speaker 2: Okay, So when it comes to before your workout, obviously,
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  Speaker 2: depending on what fitness you're about to tackle, that's going
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  Speaker 2: to have an impact on what you're going to reach
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  Speaker 2: for food wise before you work out. But let's talk
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  Speaker 2: some basic guidelines. Say let's start with someone that's working
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  Speaker 2: out for under an hour's worth of time. What would
• 11:33
  Speaker 2: you tell them, Do they need to really think about
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  Speaker 2: what they're going to eat before they work out.
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  Speaker 4: For under an hour?
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  Speaker 1: Not?
• 11:39
  Speaker 4: Really, that's not so important.
• 11:41
  Speaker 1: It really depends on the person if they're a very
• 11:43
  Speaker 1: high level athlete versus just taking like an easy, easier
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  Speaker 1: walk or easier jog, like a lighter cardio versus like
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  Speaker 1: a really heavy lifting session. So it kind of depends
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  Speaker 1: on the person and the workout, but generally, you know
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  Speaker 1: you can you're going to use the fuel that's stored
• 12:01
  Speaker 1: up from earlier in the day early or from the
• 12:04
  Speaker 1: day before, glycogen stores that are in your muscles and liver,
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  Speaker 1: so you don't really have to eat right before unless
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  Speaker 1: maybe you have a low blood sugar problem or you're
• 12:14
  Speaker 1: just very hungry. Some people don't tolerate eating right before workout. Personally,
• 12:19
  Speaker 1: I don't eat, and especially if I'm working out in
• 12:22
  Speaker 1: the morning, I don't eat before that morning workout. If
• 12:25
  Speaker 1: I'm working out later in the day, I make sure
• 12:27
  Speaker 1: it's a couple hours before I work out that I've
• 12:31
  Speaker 1: had my last meal. So it's really personal preference. But
• 12:35
  Speaker 1: you are going to use your energy stores from earlier,
• 12:39
  Speaker 1: not really directly that meal right before, So it's really
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  Speaker 1: personal preference when it comes to that.
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  Speaker 2: And what about the people that are reaching for some
• 12:46
  Speaker 2: sort of a pre workout powder of some sort.
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  Speaker 4: A pre workout powder.
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  Speaker 1: That's again personal someone feels they need that extra boost
• 12:54
  Speaker 1: in caffeine energy right before workout. Some of my clients
• 12:59
  Speaker 1: do it, some of them don't. Personally, sometimes I would
• 13:02
  Speaker 1: do it in the morning. Most of the time I
• 13:04
  Speaker 1: don't do it. It depends on your training session. And
• 13:08
  Speaker 1: you know how, if you're really really training hard and
• 13:10
  Speaker 1: want to get the most out of your workout, you're
• 13:12
  Speaker 1: doing a very high intensity workout, you're a high level athlete,
• 13:15
  Speaker 1: maybe that extra caffeine boost can help with the energy
• 13:20
  Speaker 1: output in your workout. But if you're just working out
• 13:22
  Speaker 1: for general health, I don't usually recommend anything like that
• 13:26
  Speaker 1: unless someone personally finds a benefit and enjoys that extra
• 13:30
  Speaker 1: boost and caffeine before workout. But for pre workout powders
• 13:35
  Speaker 1: again personal preference. If you want a little jolt of
• 13:38
  Speaker 1: energy from like a piece of fruit, then that helps
• 13:42
  Speaker 1: a lot of people.
• 13:43
  Speaker 2: And the other thing that's in a lot of this
• 13:44
  Speaker 2: pre workout is carbohydrates.
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  Speaker 1: Yeah, in the pre workouts, there are some that are
• 13:51
  Speaker 1: just very low calorie maybe twenty calories of scoop, and
• 13:53
  Speaker 1: then there's some that are going to have some carbohydrates
• 13:55
  Speaker 1: and sugars in them.
• 13:56
  Speaker 4: And those are going to be.
• 13:57
  Speaker 1: Absorbed really quickly and used for quick energy right before
• 14:01
  Speaker 1: your workout. So if you're someone who feels like, you know,
• 14:04
  Speaker 1: your blood sugar is low, your drain of energy right
• 14:07
  Speaker 1: before going into a workout, then that boost of pre
• 14:09
  Speaker 1: workout energy may be helpful for the workout.
• 14:12
  Speaker 2: As with everything on a case by case basis, try
• 14:15
  Speaker 2: it out and if you don't like it, then nothing's
• 14:18
  Speaker 2: nothing's sticking you to it.
• 14:19
  Speaker 1: Yeah, it's super individualized. You know, if you want to
• 14:21
  Speaker 1: go into a workout in the morning fasted and you
• 14:24
  Speaker 1: feel good doing that, by all means, that's very individualized.
• 14:28
  Speaker 1: Everybody responds differently, so it's definitely case by case totally.
• 14:33
  Speaker 2: Okay, So this is someone that's going out for less
• 14:36
  Speaker 2: than sixty minutes, let's talk about let's talk about runners,
• 14:39
  Speaker 2: because I feel like I'll have a lot of runners
• 14:41
  Speaker 2: that are listening to the show on the regular. So
• 14:44
  Speaker 2: someone that's going out for something a little bit longer,
• 14:46
  Speaker 2: maybe that weekend long run where you're going to be
• 14:48
  Speaker 2: out there for you know, at least ninety minutes or so,
• 14:52
  Speaker 2: what do you suggest for that pre run meal? And
• 14:55
  Speaker 2: more importantly, maybe when should that run meal?
• 14:58
  Speaker 4: Be happening again.
• 15:00
  Speaker 1: The pre run meal time is individualized based on the person.
• 15:05
  Speaker 1: Some people tolerate eating right before workout and some people
• 15:09
  Speaker 1: don't tolerate it because your body's going through the digestion
• 15:11
  Speaker 1: part of the meal and you might feel bloated, you
• 15:14
  Speaker 1: might feel stomach ache, and it's just the run or
• 15:18
  Speaker 1: the workout is going to interfere with that and make
• 15:20
  Speaker 1: you not feel so good. So some people can eat
• 15:22
  Speaker 1: and go work out right away and they're not as
• 15:25
  Speaker 1: intolerant to that, And so that's individualized as far as
• 15:29
  Speaker 1: the meal timing goes. But I would recommend having some
• 15:32
  Speaker 1: sort of carbs before the run, whether that's you know,
• 15:36
  Speaker 1: maybe a piece of whole grain toast with a you know,
• 15:39
  Speaker 1: some peanut butter and jelly, or half a banana or
• 15:42
  Speaker 1: some fruit, maybe a yogurt. Something with some carbs and
• 15:45
  Speaker 1: protein would be good before the workout. You don't want
• 15:48
  Speaker 1: to have a high fat meal, so if you do
• 15:50
  Speaker 1: the peanut butter, make sure it's you know, maybe one
• 15:52
  Speaker 1: tablespoon limited to that. But if you have a lot
• 15:55
  Speaker 1: of fat, it's going to take a little bit longer
• 15:56
  Speaker 1: to digest, So I would recommend a more carbon per
• 16:00
  Speaker 1: routine based meal, and then the timing of that is
• 16:02
  Speaker 1: not going to be you know, a set time, but
• 16:06
  Speaker 1: more so individualized based on the person's tolerance to it.
• 16:09
  Speaker 1: Typically i'd recommend one to two hours before, but if
• 16:12
  Speaker 1: you can tolerate closer to the run time, then you
• 16:15
  Speaker 1: can do that, especially if it's a smaller food such
• 16:18
  Speaker 1: as maybe some fruit or a bar or something like
• 16:21
  Speaker 1: that that's a little bit lower calorie, lower volume.
• 16:24
  Speaker 2: Got it, Okay, So you're out on the move, you're
• 16:27
  Speaker 2: out on your workout, and as you're working out, your
• 16:31
  Speaker 2: body is pulling fuel from those ble Kagen stores that
• 16:34
  Speaker 2: ideally are ready for this bout of activity. But when
• 16:39
  Speaker 2: is it that you're out for a workout that you
• 16:41
  Speaker 2: would need to be consuming fuel during the effort.
• 16:46
  Speaker 1: So another very personalized, individualized answer here. But usually if
• 16:52
  Speaker 1: you're going for a longer run, longer exercise, you're doing
• 16:56
  Speaker 1: a sport that's over an hour maybe two three hours
• 16:59
  Speaker 1: you're outside are working out, I would recommend, you know,
• 17:03
  Speaker 1: maybe after the hour mark, have some carbs if you're
• 17:06
  Speaker 1: running long distance. You know, some people have those little
• 17:10
  Speaker 1: gummies that are full of carbs or juices or electrolyte
• 17:15
  Speaker 1: drinks that have some sugars and carbs in them, or
• 17:17
  Speaker 1: sports type drinks like Gatorades or power aids, those types
• 17:20
  Speaker 1: of drinks to help replace the glycogen and help boost
• 17:24
  Speaker 1: up your carb sources back up. So usually about after
• 17:28
  Speaker 1: an hour or so, I would recommend it, but it's
• 17:31
  Speaker 1: again individualized based on the person, based on the workout,
• 17:34
  Speaker 1: based on the body size as well.
• 17:38
  Speaker 2: Got it, Okay, So that's super helpful. And then obviously,
• 17:41
  Speaker 2: especially in the summer right now, something that we need
• 17:43
  Speaker 2: to take into account is hydrating if you're going to
• 17:46
  Speaker 2: be working out for a long time, especially if you're outside.
• 17:49
  Speaker 3: So what do you have to say about that?
• 17:52
  Speaker 1: Absolutely, dehydration is you know, something you really want to
• 17:56
  Speaker 1: do your best to avoid. You know, as soon as
• 17:58
  Speaker 1: you start working out, if it's out outside during the summer,
• 18:01
  Speaker 1: you're going to be sweating a lot. It's really important
• 18:03
  Speaker 1: to stay hydrated, not just with water, but with electrolytes
• 18:06
  Speaker 1: as well. If you're sweating a lot, the heat's very intense,
• 18:10
  Speaker 1: it's really important to stay hydrated because, like I mentioned earlier,
• 18:14
  Speaker 1: just a little bit of dehydration can cause muscle fatigue.
• 18:17
  Speaker 1: You might experience headaches or lightheadedness, some other symptoms of dehydration.
• 18:23
  Speaker 1: So really important to keep up with your electrolytes, whether
• 18:26
  Speaker 1: that's a sports type drink or if you're looking for
• 18:28
  Speaker 1: a lower calorie version. There's a lot of electrolyte powders
• 18:31
  Speaker 1: that you can just mix in with water.
• 18:33
  Speaker 2: So we're fueling, we're hydrating or taking care of our bodies.
• 18:36
  Speaker 2: We get back in from the effort and it's time
• 18:39
  Speaker 2: to refuel.
• 18:40
  Speaker 3: What should that really look.
• 18:42
  Speaker 1: Like after your workout, You'll really want to replace carbs.
• 18:47
  Speaker 1: You'll want to have carbs in protein post workout. A
• 18:49
  Speaker 1: lot of people really focus on just protein, but actually
• 18:53
  Speaker 1: the more important nutrient to have post workout is the carbs.
• 18:56
  Speaker 1: So it's good to have a meal that's both with
• 19:00
  Speaker 1: carbs and protein together. But if you're gonna, you know,
• 19:04
  Speaker 1: go for one over the other, I would recommend carbs
• 19:07
  Speaker 1: because you're actually needing to replace the glycitchen that you
• 19:10
  Speaker 1: just burned out through your workout. And if you don't
• 19:12
  Speaker 1: replace that energy and you know you're not going to
• 19:16
  Speaker 1: recover as well. And especially if you're doing a lot
• 19:20
  Speaker 1: of workouts through the week, or you maybe even you
• 19:22
  Speaker 1: do two workouts in a day. If you don't recover
• 19:25
  Speaker 1: properly after the first workout, you're going to be depleted
• 19:28
  Speaker 1: and not ready to go for the second workout. So
• 19:31
  Speaker 1: post workout, I would recommend something with carbs and protein.
• 19:35
  Speaker 1: So maybe that's a protein shake. Some people really like
• 19:38
  Speaker 1: protein powders and making them into shakes. If you do that,
• 19:41
  Speaker 1: I would recommend adding some fruit like a banana or
• 19:43
  Speaker 1: some berries, maybe even some oats. If you want to
• 19:47
  Speaker 1: just go ahead and have your meal, whether that's breakfast, lunch,
• 19:50
  Speaker 1: or dinner, or you know, a regular snack like you
• 19:53
  Speaker 1: could have a bar, you could have a yogurt, some granola.
• 19:57
  Speaker 2: Talk to me about ratios, because I think there's always is,
• 20:00
  Speaker 2: like some sort of opinion, and we're hearing all of
• 20:02
  Speaker 2: these different things and no one knows what the quote
• 20:05
  Speaker 2: unquote right thing to do is right.
• 20:07
  Speaker 1: So usually with my clients, the carbs post workout, I
• 20:12
  Speaker 1: would recommend anywhere from twenty to twenty to eighty grams.
• 20:17
  Speaker 1: It's so broad because it depends on the workout, it
• 20:20
  Speaker 1: depends on the size of the person, it depends on
• 20:22
  Speaker 1: the person's goals. But protein, you know, usually about twenty
• 20:25
  Speaker 1: to forty grams. Maybe if they're a larger male athlete,
• 20:31
  Speaker 1: maybe even more protein than that, but usually around that
• 20:34
  Speaker 1: twenty to forty gram range protein is what I recommend
• 20:37
  Speaker 1: for post workout, and then the carbs are going to
• 20:40
  Speaker 1: be usually double that, and again it depends on the workout.
• 20:46
  Speaker 2: Okay, so it's kind of like a two to one
• 20:48
  Speaker 2: carbs to protein situation.
• 20:49
  Speaker 4: That's typically what I recommend.
• 20:51
  Speaker 3: Yes, super helpful.
• 20:53
  Speaker 2: So aside from you know, the pre the during the
• 20:56
  Speaker 2: post workout, you talked about the importance of hydration and balance,
• 21:00
  Speaker 2: but are there any other things that we should know
• 21:03
  Speaker 2: that are just like not to be missed When it
• 21:05
  Speaker 2: comes to nutrition for athletes.
• 21:07
  Speaker 1: Calories is going to be super important, you know, rather
• 21:11
  Speaker 1: than focusing in on the exact macronutrient or the exact
• 21:16
  Speaker 1: type of food. If you're under eating as an athlete,
• 21:19
  Speaker 1: it's going to drastically affect performance. And again, if you're
• 21:25
  Speaker 1: really overeating and carrying around a lot of extra weight
• 21:27
  Speaker 1: or a lot of extra energy that you don't need,
• 21:30
  Speaker 1: it might wear you down make you feel sluggish. So
• 21:33
  Speaker 1: calories are really important. And then after that it's good
• 21:37
  Speaker 1: to look at the balance and the food quality. But again,
• 21:41
  Speaker 1: first off, for athletes, in particular, making sure you're properly
• 21:45
  Speaker 1: fueled with enough energy is going to make a huge
• 21:48
  Speaker 1: difference on your performance.
• 21:50
  Speaker 2: And I love that because you know, I stand by this,
• 21:52
  Speaker 2: this notion that if you have your if you have
• 21:54
  Speaker 2: a body, you're an athlete. And obviously there's a difference
• 21:57
  Speaker 2: between elite performing athletes and regular humans more so like myself.
• 22:01
  Speaker 2: But I had Mary Caine on the show recently and
• 22:05
  Speaker 2: she was just talking about the major, major caloric deficits
• 22:08
  Speaker 2: that she was taking on at the height of her
• 22:12
  Speaker 2: career and how she ended up sustaining just so many
• 22:15
  Speaker 2: bone injuries because she wasn't getting in just enough calories period.
• 22:21
  Speaker 1: Right, Yeah, not eating enough calories can increase the stress
• 22:26
  Speaker 1: levels in your body. It's going to drastically affect performance
• 22:30
  Speaker 1: as well. So energy input when you're looking at your
• 22:35
  Speaker 1: workouts and your energy output is going to make a
• 22:38
  Speaker 1: big difference.
• 22:39
  Speaker 2: This is so so so helpful. And before I let
• 22:42
  Speaker 2: you go, I just do want to touch on this
• 22:43
  Speaker 2: because you mentioned smoothies and post workout shakes, and I
• 22:46
  Speaker 2: think they're very popular picks, but they can be super
• 22:50
  Speaker 2: detrimental if you're filling them and throwing the wrong things
• 22:54
  Speaker 2: into your blunder, So can you just talk to me
• 22:56
  Speaker 2: a little bit about what might be a good mix
• 22:59
  Speaker 2: of ingredients to go into a post workout shake.
• 23:01
  Speaker 1: Absolutely, post workout shake something that would be a good
• 23:05
  Speaker 1: low calorie but high good protein carb So orce shake
• 23:11
  Speaker 1: would be if you want to do a protein supplement powder,
• 23:14
  Speaker 1: which is usually about twenty five grams of protein per scoop,
• 23:18
  Speaker 1: and then some type of milk, whether that's a low
• 23:21
  Speaker 1: fat skim cow's milk or if you want to do
• 23:23
  Speaker 1: a plant based milk like almond milk, maybe half a banana,
• 23:28
  Speaker 1: whole banana or maybe half a banana and some berries
• 23:31
  Speaker 1: to get some good another carb source, plus some fiber
• 23:35
  Speaker 1: and good vitamins and minerals. And then if you feel
• 23:37
  Speaker 1: like you need more carbs, you could even do a
• 23:40
  Speaker 1: quarter half a scoop of oats and that's going to
• 23:43
  Speaker 1: add a good whole grain carb source along with a
• 23:46
  Speaker 1: little bit of protein and some fiber as well, So
• 23:48
  Speaker 1: that way you're getting a good blend of carbs, protein,
• 23:52
  Speaker 1: and the fat's very low.
• 23:55
  Speaker 2: I was going to say, because I think the last
• 23:56
  Speaker 2: thing that you didn't touch on, but a lot of
• 23:59
  Speaker 2: people put into the smoothie is some type of either
• 24:02
  Speaker 2: nut butter or nuts.
• 24:04
  Speaker 1: And that makes it taste very good. And peanut butter
• 24:07
  Speaker 1: is a good fat, soorce so or nuts, they're very
• 24:09
  Speaker 1: good fat source. It's unsaturay of fats, anti inflammatory, has
• 24:13
  Speaker 1: a little bit of protein. So if you're looking for
• 24:16
  Speaker 1: a fat source, go for the unsatury of fats. Nuts
• 24:19
  Speaker 1: and nut butters are a great source, but you have
• 24:21
  Speaker 1: to keep in mind one ounce of nuts is a
• 24:24
  Speaker 1: serving or two tablespoons of peanut butter, which is only
• 24:27
  Speaker 1: about thirty two grams, and if you weigh that out,
• 24:29
  Speaker 1: it's very eye opening versus if you just scoop it
• 24:32
  Speaker 1: out and estimate it. So I'd be careful with that
• 24:35
  Speaker 1: because two tablespoons of peanut butter is close to two
• 24:37
  Speaker 1: hundred calories. And that's especially if your goal is weight
• 24:41
  Speaker 1: loss and you're eating a lot of peanut butter every
• 24:43
  Speaker 1: day and not losing weight. You'll see that it's a
• 24:46
  Speaker 1: very dense, low volume, but high calorie food that's packing
• 24:51
  Speaker 1: on extra calories, so be mindful with the fats, and
• 24:54
  Speaker 1: also post workout, it's better to go for the carbs
• 24:57
  Speaker 1: and protein and not necessarily needing that's right after workout.
• 25:02
  Speaker 2: Super helpful. Mackenzie, thank you so much for all of
• 25:05
  Speaker 2: your intel. I feel like this is a great jumping
• 25:08
  Speaker 2: off point. I wouldn't be surprised if you and I
• 25:10
  Speaker 2: find another time to chat on this in the near future.
• 25:14
  Speaker 4: Yeah, sounds great.
• 25:15
  Speaker 1: Thanks for having me on and it was a pleasure.
• 25:17
  Speaker 2: How do the hurdlers keep up with you? How do
• 25:19
  Speaker 2: they find you on the socials? Give me the details.
• 25:21
  Speaker 1: So on social media, my Instagram is Mackenzie Grace Fit
• 25:26
  Speaker 1: and that's spelled mc k e n z I E
• 25:29
  Speaker 1: g R A c E f I T and it's
• 25:33
  Speaker 1: a lot of workout stuff and then also has a
• 25:35
  Speaker 1: link to my nutrition coaching page. So I work through
• 25:38
  Speaker 1: my ow brain and I do online nutrition coaching through there.
• 25:42
  Speaker 1: And my website is called flexible Dietetics, So just go
• 25:45
  Speaker 1: to flexibledietetics dot com and you can read all about me,
• 25:48
  Speaker 1: my background, so you can see my services and you know,
• 25:52
  Speaker 1: find me on Instagram and all those good things.
• 25:54
  Speaker 3: Perfect.
• 25:55
  Speaker 2: I am at emil Abadi at Hurdle Podcast. Another hurdle conquered.
• 26:00
  Speaker 2: Catch you guys next time.