Latest / Eat More Carbs | A Period Recovery Podcast / 76. Why Skipping Breakfast is Hurting Your Performance at Afternoon Practice

Transcript

76. Why Skipping Breakfast is Hurting Your Performance at Afternoon Practice · Eat More Carbs | A Period Recovery Podcast

• 0:00
  If you have been listening to the Eat More Carbs podcast, you
• 0:02
  know that Riley and I are both in a running era.
• 0:04
  To make sure that we're properly fueled for training, we're using
• 0:07
  both carbohydrates and two Before 2.
• 0:09
  Before is an all natural pre workout designed to enhance
• 0:11
  athletic performance through the benefits of New Zealand
• 0:14
  blackcurrant berries. Studies have shown these berries
• 0:16
  to increase vasodilation and prime the body to kick start
• 0:18
  muscle recovery. These antioxidant rich berries
• 0:21
  have a sweet and tanky flavor and will level up your
• 0:23
  performance and recovery. Use code Riley for 20% off 20
• 0:26
  packs and multi serve packs online at twobefore.com.
• 0:28
  This is the Eat More carbs podcast.
• 0:35
  Hello and welcome to the eat more carbs podcast, the official
• 0:38
  podcast for the performance fueling club.
• 0:40
  Today we're going to be re sharing Lindsay Hazard's
• 0:42
  episode. Before we get into that though,
• 0:44
  Riley, what's your high and low? So my.
• 0:46
  High and my low are interconnected.
• 0:48
  I feel like that's happening a lot lately, but we'll start off
• 0:50
  with my high. I have gotten in to running
• 0:54
  again which has been so fun. I have shared this before.
• 0:58
  I now have the capability to put Charlie in the running stroller.
• 1:01
  So I've been able to run more and it just, it feels so good to
• 1:05
  be able to, I don't know that kind of get back into shape.
• 1:07
  I was not able to run when I was pregnant because I was having a
• 1:10
  lot of like pelvic pain. Really love running and it's
• 1:12
  been nice just to have a schedule now with my running.
• 1:16
  That being said, this kind of moves into my low.
• 1:18
  I have been feeling really good about running.
• 1:20
  I have been running like at a pretty good pace.
• 1:22
  I'm pretty happy with the speed that I'm running at the progress
• 1:25
  that I'm making. I am using the Strava app Strava
• 1:28
  Strava. This is something that I just
• 1:30
  started using in the past when I've trained for races, I've
• 1:32
  used like my Apple Watch, I know, don't know that's what you
• 1:34
  use. Or I've used like the Nike
• 1:36
  Running Club to track my runs. I'll do some speed work through
• 1:39
  the Nike Run Club, which is a side note, not sponsored by them
• 1:42
  or related to them at all on this podcast.
• 1:45
  But I really do like that app and they do like speed runs and
• 1:47
  different things like that. And it's really nice to kind of
• 1:49
  just mix it up. But I have been using Strava and
• 1:52
  Strava tracks your routes. I don't.
• 1:54
  Are you familiar with Strava? Yeah, I use Strava.
• 1:57
  So I didn't know this, but there's certain paths and like
• 2:01
  certain like routes that's travel track and then it ranks
• 2:06
  you and I did not know this. So this past weekend I went for
• 2:11
  a run and I guess I'm always running around my neighborhood.
• 2:14
  Very easy to like put together different routes on my
• 2:17
  neighborhood and come up with like a three to five mile path.
• 2:19
  So I'm always running like different routes and things like
• 2:21
  that. And I've been using Strava for
• 2:22
  like a couple of months now, but feeling pretty good about it.
• 2:26
  I go on my app this past weekend, you know, track to
• 2:29
  check in on, I guess my splits or whatever, and it said you
• 2:33
  ranked 5th in the neighbourhood for like this path.
• 2:36
  And I was like, there's a ranking.
• 2:39
  This is a competition. What how did I get 5th?
• 2:43
  I'm very upset now. I just a good reminder because
• 2:47
  again, I've been feeling really good about my running, but then
• 2:49
  all of a sudden this like app makes up this route and then
• 2:53
  therefore ranks me against other people.
• 2:56
  A lot of the other scores are like from people who are like 5
• 2:58
  like five years ago, like I'm pushing the running stroller.
• 3:01
  But now I'm like, I cannot get out of my head that I need to be
• 3:05
  first in my neighborhood. Like at this like very silly
• 3:08
  route that is literally made-up on the app.
• 3:10
  But this is just a reminder that you could be feeling really good
• 3:13
  about yourself, but then you go on social media and then you
• 3:15
  start comparing yourself and then you start to feel down on
• 3:18
  yourself when it these are really just made-up things in
• 3:21
  our in our brains. So cliche, but comparison really
• 3:25
  is the thief of joy. Like you were feeling so much
• 3:26
  joy running and having a good time.
• 3:29
  I think you and I have the tendency to take everything and
• 3:31
  potentially make it into a competition.
• 3:33
  But even things that are maybe meant to be a little bit more
• 3:35
  friendly, we both have that kind of underlying like, but I need
• 3:38
  to be first like I have, I have to be.
• 3:40
  So I get that. I was actually complaining into
• 3:42
  Rob about it like this past weekend.
• 3:44
  I was outraged. I was like, Can you believe I
• 3:47
  didn't know what they had this? And he was like, where have you
• 3:49
  been? He said there's this big thing
• 3:50
  on the Internet where people will go to where like Olympic
• 3:53
  athletes will train and they'll like match their warm up, but
• 3:56
  they'll like do a Sprint. So I'd be like, you are faster
• 3:59
  than Noah Lyle's like at this route.
• 4:01
  And I just I think that was like a funny side note.
• 4:03
  But again, it's kind of just all made-up.
• 4:05
  Yes, Jenna, what's your high and yellow for this week?
• 4:07
  So I'm going to start with my low this week.
• 4:09
  I recently finished the whole book series that I was reading.
• 4:13
  And Riley, if you're not familiar with the More Carbs
• 4:15
  podcast, is a big reader. So she had recommended a new
• 4:18
  book series for me to read, but I could not for the life of me
• 4:20
  remember the name of it. And I am a big nighttime reader.
• 4:24
  I have to be reading before I go to bed.
• 4:25
  Like it's part of my nighttime routine.
• 4:27
  So I just like grabbed a free book off of like the Kindle,
• 4:30
  like unlimited thing because I was like, I'm not going to pay
• 4:32
  for a book because I know I'm going to buy whatever series it
• 4:34
  is that Riley recommended that I just couldn't remember the name
• 4:36
  of. So I just start reading this new
• 4:38
  free book, not really knowing anything about it, but it had
• 4:40
  like a decent score on Goodreads.
• 4:41
  So I was like, I'll give it a shot.
• 4:43
  And now that I've talked to Riley and I'm super excited
• 4:45
  about the series that she has recommended, I'm like at the
• 4:48
  point in that book where I like don't want to continue reading
• 4:51
  it because I'm not that hooked on the story.
• 4:53
  But at the same time, I'm like, I can't just stop 45% of the way
• 4:57
  through the book. Like I have to finish it.
• 4:59
  But I'm like too excited to like start reading the other series.
• 5:03
  So I'm like stuck in this like very weird, like turmoil.
• 5:05
  But like I don't need to finish a book.
• 5:07
  Like I can stop halfway. Like that's there's nothing
• 5:09
  wrong with that. But there's also this part of me
• 5:10
  that's like, I can't I have to see it through.
• 5:12
  I have to to finish it. So my love is that I'm reading a
• 5:14
  book I don't love. I just want you to know that
• 5:16
  because we talked about the next books that you're I recommend
• 5:19
  that you read. It got me really excited so I
• 5:21
  started reading them. Again, wait wait, wait, wait.
• 5:23
  Can you give me like 2 days to finish this one so we can read
• 5:26
  them at the same time? So my high is that I have
• 5:29
  officially been full time working with Riley for a full
• 5:32
  year now. I know that seems crazy because
• 5:34
  the year has gone by really fast.
• 5:36
  It's been a lot of like really rewarding work.
• 5:38
  So if you are a dietitian or a nutrition professional and you
• 5:42
  have every like toy around or been curious about being in
• 5:44
  private practice, it is the most rewarding past year that I've
• 5:48
  ever had in my career as a dietitian.
• 5:50
  And I'm so very thankful that Riley gave me the opportunity to
• 5:53
  be in private practice to work at such a great company
• 5:56
  alongside her. And my high is just like the
• 5:58
  past year. So to anyone who has questions
• 6:00
  about private practice, like if you even have the slightest
• 6:03
  desire to be in private practice, you got to go.
• 6:05
  For it. First of all, I cannot believe
• 6:06
  it's been a year, and second of all, I'm going to cry.
• 6:09
  That is crazy. Yeah, and it's been such a
• 6:12
  rewarding and wonderful past year.
• 6:14
  So glad that I did it. I.
• 6:15
  Actually, I can't believe that you did it.
• 6:16
  I can't believe that we're doing it.
• 6:18
  I know if you don't know the back story of Riley and I having
• 6:21
  known each other for as long as we have have at this point and
• 6:23
  having this have been a goal since we met in the internship
• 6:27
  all those years ago. It's kind of a surreal thing to
• 6:29
  feel like it's it's here now. So looking back on the past
• 6:32
  year, feeling really good about it.
• 6:33
  So that's my high. Today's episode we are talking
• 6:35
  to Lindsay Hazard. She shares all about being back
• 6:38
  to school and tips for high school athletes.
• 6:40
  We hope you enjoy this episode. Lindsay is our guest today and
• 6:43
  Lindsay, I would love for you to share a little bit about
• 6:45
  yourself with the athletes who are listening.
• 6:46
  Hi, my name is Lindsay Hazard. I'm a dietitian out of Dallas,
• 6:50
  TX. I work with a lot of high school
• 6:54
  athletes helping them with their feelings.
• 6:56
  Work with athletes of all ages but primarily high school.
• 7:00
  I love it. Breakfast is a topic of
• 7:02
  conversation a lot with us and I'm also a mom.
• 7:05
  I have 3 little kids and that's it.
• 7:09
  Is this a busy time of year for you then, with back to school
• 7:11
  being a mom of three, yes. Yes, but it's also nice to get
• 7:15
  back into the schedule and just having more of a routine.
• 7:18
  I can't believe it's already time for back to school.
• 7:21
  Like I feel like I'm expecting summer to start in like a month
• 7:25
  and it's already back to school which is just wild to me.
• 7:28
  I. Know it's September.
• 7:29
  It's crazy. I can't believe that it seems
• 7:32
  like I say this to Riley all the time.
• 7:33
  I feel like I blinked and it was like 3 years of my life went by.
• 7:36
  I know. And then I have a 2 year old.
• 7:38
  So when that happens, you're like, Oh my gosh, you're so big
• 7:41
  now. Definitely feel, Riley, when you
• 7:43
  say like you feel like summer just started.
• 7:45
  I was previously in Ohio and Ohio gets out of school super
• 7:48
  late because the summer doesn't start until really late and then
• 7:51
  everyone in Arizona goes back to school really early.
• 7:53
  I feel like there was number summer break, like I didn't see
• 7:55
  any kids out like from moving to Ohio.
• 7:58
  Like we left right around when school was getting out and we
• 8:00
  got here not long after, like school was gonna start again.
• 8:03
  So I definitely feel like summer was just way too short.
• 8:06
  If you're unfamiliar with our podcast, we do a high and low
• 8:09
  section where we share it. Just a little bit about our week
• 8:11
  personally, what's been going on that we've really been happy
• 8:14
  about? Maybe something that's gone on
• 8:15
  that we're not loving so much or we maybe we should gone
• 8:17
  differently. I'll start us off today.
• 8:20
  So my high from the week is that I went to spin class.
• 8:24
  Riley and I have been friends since the internship and when I
• 8:27
  was in the internship, like spin class was my jam.
• 8:29
  I loved it so much. Then I walked away from it from
• 8:31
  a couple of years. So this is my first time going
• 8:34
  back in a while and it was awesome.
• 8:36
  I just, you know, I've missed that kind of rhythm and
• 8:38
  different way to move my body and it was just really fun to go
• 8:41
  back and do something that I used to really love.
• 8:43
  And now I may be, you know, loving again.
• 8:45
  Right now, my low week, we have a golden retriever, his name is
• 8:48
  George. He's fluffy, lovey, and just all
• 8:51
  sorts of wonderful. He sleeps in our room with us,
• 8:54
  but in our new house here we have a shower that does not have
• 8:58
  a shower door, so he can just waltz right on in if he wants
• 9:01
  to. And that's where he's decided he
• 9:03
  likes to sleep, is in the shower.
• 9:05
  And it's glass without a door. And when he sleeps in there, he
• 9:08
  snores and it's so loud because it just echoes.
• 9:12
  So I woke up in the middle of the night and I was like, what
• 9:15
  in the world is that noise? And George just saw in logs in
• 9:17
  the shower, just snoozing away. Just not a care in the world.
• 9:21
  George. It's kind of a cute low week.
• 9:25
  Thanks, I do too. He definitely lives up to the
• 9:28
  personality. We my husband and I both love
• 9:30
  Seinfeld, so it's after George Costanza is who he's named
• 9:33
  after. I didn't know that.
• 9:34
  Talk about him. Yeah.
• 9:36
  So he's waltzing over here now, so maybe he'll make an
• 9:38
  appearance. Lindsay, do you have a high and
• 9:40
  low you can share? Sure.
• 9:42
  So my high. So a little background, I love
• 9:47
  Taylor Swift went to her heiress tour and became like obsessed so
• 9:51
  good life changing concert. And my daughter my oldest is A
• 9:56
  and she's becoming a swifty herself.
• 9:58
  She we've been listening to a lot of Taylor Swift and she
• 10:01
  announced her heiress to her movies coming to a theater near
• 10:04
  you in October and showed my daughter the preview of this
• 10:08
  movie and told her I bought us tickets to go.
• 10:11
  And her eyes got so big and she was so happy she almost started
• 10:15
  crying. So that was definitely a high
• 10:18
  for the week. It was just so.
• 10:19
  I have to ask, yeah. Did you dress up for the Airs
• 10:22
  tour? Hopefully.
• 10:23
  Did you dress up? You have to.
• 10:25
  You have to. So fun.
• 10:26
  What did you wear? I need to the outfits I feel
• 10:28
  like are part like part of the thing, like part of the event.
• 10:32
  So I wore like black, like coated leather jeans with a
• 10:35
  sparkly top in a make bracelet and like dark lipstick to be
• 10:41
  reputation. It was really fun.
• 10:42
  And then I guess my low for the week, I am at training for the
• 10:46
  New York Marathon, which just means like running lots of miles
• 10:50
  when it's summer here. And this morning it was like 85°
• 10:54
  when I went running at 5:30 in the morning.
• 10:56
  So it was a really hard workout. So I guess it's like a low and I
• 11:00
  did it. So that's good, right?
• 11:02
  The New York Marathon is November 5th, I think.
• 11:04
  Great. Yeah.
• 11:06
  Are you running it? Oh gosh, I'm not running it
• 11:08
  right. I was like, you knew the day.
• 11:09
  I'm like, are you running it too?
• 11:11
  So I was actually going to run a marathon that was November 4th
• 11:16
  because I've never run a marathon that wasn't my goals
• 11:18
  for this year. And so I was going to run a
• 11:20
  marathon that was November 4th. But I was going to start
• 11:23
  training with a lot of people who were local that were running
• 11:26
  the New York Marathon. And because it was the day
• 11:28
  after, but not this year, next year.
• 11:30
  It'll be, yeah, yes, it's just it is time consuming.
• 11:33
  Have you run one before? I, that's like what I did before
• 11:35
  we had children. So this is really my first one
• 11:39
  since having like three kids. So it'll be.
• 11:42
  I think it'll be fun. Is this your first time running
• 11:44
  New York? Yes it is.
• 11:46
  I've spectated before, but I'm really excited to run it.
• 11:49
  OK. Now is you're going to have to
• 11:51
  walk me through this, Is this one done like lottery based or
• 11:53
  qualifying based or like how did you get it?
• 11:55
  So I got in through the lottery. I was really lucky.
• 11:59
  Like, I mean, this year I got Taylor Swift tickets and got
• 12:01
  into the New York Marathon. I feel like it's a pretty good
• 12:03
  year, right? So I got him through the
• 12:05
  lottery. You can also do charity.
• 12:08
  So my husband, he's doing it too, is doing it with a charity.
• 12:12
  And then you can qualify, too. There's like lots of different
• 12:15
  things together. OK, well, super exciting.
• 12:17
  We'll definitely be cheering you on from Arizona and Charleston.
• 12:21
  Yeah, unless Riley, you happen to be a New York cheering on in
• 12:24
  person too. I just know that I'm not going
• 12:26
  to be there. I won't be there.
• 12:28
  OK, Riley, do you have a high and low now all?
• 12:29
  Right. So I'll start off with high.
• 12:32
  So I know Jenna just mentioned this, but Lindsay, Jenna and I
• 12:34
  did our diet tech internship together Once Upon a time.
• 12:37
  It was crazy because I was looking through some of my stuff
• 12:41
  and I had not realized that it's been five years.
• 12:45
  And actually five years ago this month, I took the Dietetic exam.
• 12:51
  I guess it's my five year anniversary of being a dietitian
• 12:53
  this month, which is fun. I feel like I've been a
• 12:56
  dietitian for a lot longer than that.
• 12:58
  But yeah, five years, five year anniversary.
• 13:02
  Flew by. I know a five year goal, right?
• 13:05
  Like we got a podcast. Yeah, cool.
• 13:08
  So that's my high for the week. The low for the week is OK.
• 13:11
  I I don't know if anybody else has done this, but we have like
• 13:15
  a fantasy football family league and we just drafted and I'm very
• 13:21
  competitive. And if so, of course I do not
• 13:23
  like my team. I'm already very stressed out of
• 13:25
  the season and it has not even started yet.
• 13:27
  So that's my low of the week. I'm adding something else I'm
• 13:31
  stressed out to my schedule. What player did you want to get
• 13:37
  that you didn't get? So I had Jamar Chase last year
• 13:40
  and I wanted Jamar Chase again, but he was ranked too high.
• 13:43
  I did not have a good first round pick position.
• 13:48
  I also take it more seriously than anybody else in the league,
• 13:51
  so I care more than anybody, which might not be surprising,
• 13:55
  but I already stressed out about my fantasy football team.
• 13:58
  OK. Who's your quarterback?
• 13:59
  Joe Burrow. Oh, well, that's a good one.
• 14:00
  I mean, other than he's got maybe has a foot problem, right?
• 14:03
  Like that's kind of the is he better?
• 14:05
  Is he? Is he?
• 14:06
  Don't remind. Me.
• 14:07
  I'm sorry you're. Stressing her out.
• 14:11
  I'm stressed. It was more of like a long game
• 14:13
  pick. Like I mean, he might be
• 14:15
  questionable, but like I also couldn't let him go.
• 14:18
  Robbie really did want him and Robbie was the pick right behind
• 14:21
  me. And when I picked him, I just
• 14:23
  heard, I heard him yell in the other room, no.
• 14:26
  Yeah. Oh, man, that's good.
• 14:28
  That's good. I mean, the good news is, is
• 14:30
  that supposedly he might have a really big contract coming up.
• 14:32
  So like that, that says good things about his health, right?
• 14:35
  Also, I figured he's going to be the person throwing to Jamar
• 14:38
  Chase. Jamar Chase went really high.
• 14:41
  You know, at least I can still cheer on Jamar Chase.
• 14:44
  That was a good thought. Process.
• 14:46
  Make myself feel better. Yeah, absolutely.
• 14:49
  All right, so let's kind of jump in to some nutrition talk.
• 14:52
  Lindsay, we love your posts on On Social about easy breakfasts.
• 14:58
  Breakfast is so hard for so many athletes.
• 15:00
  Talk to us like a little bit about the importance of
• 15:02
  breakfast. How would you maybe encourage an
• 15:05
  athlete to start eating breakfast?
• 15:07
  I'm sure so many athletes that you work with are like, I hate
• 15:10
  eating breakfast. I'm not eating before an 8:00 AM
• 15:13
  race or game. What are some tips and tricks
• 15:16
  that you have for these athletes?
• 15:17
  Breakfast, I feel like it's a topic with like 75% of the
• 15:22
  athletes I work with, they don't want to eat it and so a way to
• 15:25
  really encourage them to eat it is kind of equating that
• 15:29
  breakfast like a training session.
• 15:31
  Do we always want to go do our training sessions?
• 15:33
  Do we always want to go to practice?
• 15:34
  No, but do we show up and do we do it?
• 15:37
  Yes. So we have to start thinking
• 15:39
  about breakfast like that it's part of our training.
• 15:42
  We got to get that breakfast in and we can start really small.
• 15:46
  So I'll often have athletes just start with something with a
• 15:48
  little bit of protein in it, just a punch of protein in the
• 15:52
  morning to really jump start that muscle recovery, that
• 15:55
  muscle repair in the morning. And we can start growing it from
• 15:57
  there and keeping it as uncomplicated as possible.
• 16:01
  Like they do not need to get up and make eggs with spinach and
• 16:04
  chicken and make it really fancy.
• 16:06
  Like we can grab a container of Greek yogurt and, and walk out
• 16:10
  the door. And that's how we're going to
• 16:11
  start. And then we can slowly build
• 16:13
  upon that because I believe in making small sustainable changes
• 16:16
  rather than trying to do an like a really big overhaul of, OK,
• 16:20
  now you're making this fancy breakfast in the morning and now
• 16:22
  you're having to wake up earlier.
• 16:23
  You're not going to do it. Or if we start small, they're
• 16:26
  more willing to do it where it's like, okay, you get up maybe 2
• 16:28
  seconds earlier and get that in, in the morning.
• 16:32
  But it's just so important because athletes that don't eat
• 16:34
  breakfast, they are, it's hard to meet their overall calorie
• 16:38
  needs, macro nutrients and all the micros too.
• 16:42
  So we got to eat it. Do you find it's common,
• 16:44
  especially with like high school athletes before school, that
• 16:48
  they don't want to eat breakfast?
• 16:49
  Because I feel like myself included in this group.
• 16:52
  When I was in high school, I never ate breakfast.
• 16:54
  And I looking back now, I'm like, I can't believe I did
• 16:57
  that. And I would go through all day
• 16:58
  long with like brain fog and all these other things where I was
• 17:01
  like lack of focus during class and things like that.
• 17:04
  Is that something that you commonly see with like that
• 17:06
  population? Yes, and a lot of it is like
• 17:09
  some of these kids start school so early, so they like wake up
• 17:13
  in the morning, they go to school, then they have practice
• 17:16
  after school, they get home, they're like having dinner,
• 17:19
  doing homework and they're up pretty late.
• 17:20
  So I get it like it's, it's a hard balance.
• 17:24
  But again, we just start small in the morning.
• 17:26
  And then I we talk about all the benefits from the student side
• 17:29
  of it too. It's you have better
• 17:31
  concentration, better memory, a little bit more energy to get
• 17:35
  through that day, but it's really, really common and it
• 17:38
  just becomes a habit. They just haven't ate breakfast
• 17:40
  in so long they don't even think about it anymore.
• 17:42
  Do you hear a lot that athletes will say I don't feel hungry in
• 17:46
  the morning? Yes, that would be the biggest
• 17:48
  one is I don't feel hungry in the morning.
• 17:50
  And I get it. It makes sense because you know,
• 17:51
  by the time they get home, they have dinner.
• 17:53
  Then there's like maybe second dinner or a lot of snacking
• 17:56
  because their body's like, I am hungry, give me fuel.
• 17:59
  So then they wake up, they're kind of full in the morning.
• 18:02
  And so just that struggle just keeps happening over and over,
• 18:05
  over again. So we try to like decrease a
• 18:07
  little bit on the snacking in the evening and add some of that
• 18:10
  to the front part of the day. I think it is always so wild for
• 18:14
  athletes to think about, OK, if I eat more in the morning, it's
• 18:17
  actually going to affect my appetite at night.
• 18:20
  Like, I think that is such a wild concept for so many people.
• 18:24
  But I'm like, he just mentioned, like, it does help.
• 18:28
  It does work. Yeah.
• 18:30
  I don't know. I just had a comment because
• 18:31
  it's just so it is so wild for you to think about.
• 18:35
  I know it does. It helps like like your appetite
• 18:38
  throughout the day so you don't have those intense bursts of
• 18:40
  hunger like you would if you skip breakfast, only have 30
• 18:44
  minutes to eat lunch, so you're just cramming something in
• 18:46
  there. It's normally pretty, not
• 18:48
  substantial, and then we get to dinner.
• 18:50
  They eat a big dinner, but then they're still hungry because
• 18:53
  they really haven't ate all day. So for those athletes that are
• 18:57
  saying, OK, I don't feel hungry, I don't want to eat breakfast in
• 19:00
  the morning, yes, You said start small.
• 19:02
  What are some of your, what are your top favorite, like 3 foods
• 19:06
  that an athlete can start small with?
• 19:08
  I know we always say it depends, right?
• 19:10
  But what are some of your favourites?
• 19:12
  Yeah. I see Greek yogurt is a really
• 19:14
  easy 1 tons different flavours out there, so that's a good one.
• 19:19
  And frozen breakfast sandwiches like we have in our house, we
• 19:22
  like the little Jimmy Dean's delight ones.
• 19:24
  It's like Turkey sausage, English muffin.
• 19:26
  I feel like it's pretty easy and it just to some it might be a
• 19:29
  little bit more appetizing. And then Kodiak Cakes has those
• 19:32
  like muffin or pancake muffin things that I think that's just
• 19:36
  easy. And you can also like make them
• 19:38
  in a coffee mug with the mix too if you want to be crafty.
• 19:41
  Yeah, and high school students and even college students can
• 19:44
  make those in their dorm like yes, within 60 seconds.
• 19:48
  Yes. Especially at those ages you
• 19:50
  need those convenience things. Yes, and that's another thing
• 19:53
  I'm like get it ready the night before.
• 19:55
  Like even if it's just like putting that yogurt on the shelf
• 19:58
  so you can grab it or just making sure you have what you
• 20:00
  need. So it's not just like know what
• 20:02
  you're going to eat. That's that's the big thing.
• 20:04
  Like what are you going to have in the morning when you wake up?
• 20:08
  So that way you know it's not something you have to think
• 20:10
  about because they're tired, they don't want to think about
• 20:12
  things in the morning, so they just have something to grab and
• 20:14
  go. I think that applies to
• 20:15
  everybody. I mean, I'm a dietitian and I
• 20:16
  don't want to think about it like I want something quick, I
• 20:18
  want something easy. I think that applies to
• 20:20
  everybody. So that's great advice.
• 20:22
  Definitely thinking about. Back to school stuff and what
• 20:25
  foods athletes can take to school with them.
• 20:28
  Do you recommend like specific snacks for them?
• 20:30
  Like what are your go to snack options to like keep on hand
• 20:33
  throughout the day? What does that look like?
• 20:35
  I feel like that's another like kind of depends because a lot of
• 20:38
  schools do have a lot of restrictions on when students
• 20:41
  are allowed to eat. So but for my ones that are
• 20:44
  allowed to bring snacks, I like to use snacks as ways to fill in
• 20:48
  any nutritional gaps that they may be having.
• 20:51
  So if we're having trouble getting in calcium, maybe we're
• 20:54
  bringing a string cheese for that first snack before it gets
• 20:57
  all mushy and gross or doing just more nutrients and snacks
• 21:01
  like trail mix, getting in some good calories that way.
• 21:05
  A big fan of making peanut butter and Jelly sandwiches,
• 21:08
  freezing them so that way you just throw it in your backpack
• 21:10
  by the time you want to eat it, it's defrosted and and like Kind
• 21:13
  bars are another good go to as well.
• 21:15
  So yeah, just trying to look at what they like and seeing what
• 21:19
  they're allowed to bring, too. I actually have a funny story
• 21:21
  about frozen PB and JS. My husband Robbie, a couple of
• 21:25
  years ago, he would, and he sometimes says this still, but
• 21:29
  he would make like 5 or 10 PB and JS at the beginning of the
• 21:33
  week. And then he would throw them
• 21:35
  into the freezer and he'd be like, this is my meal prep and
• 21:38
  like he would grab them throughout the day or like
• 21:41
  throughout the week because it it's just so convenient.
• 21:43
  It is though, it counts. Have you guys seen that video of
• 21:46
  like someone using Chipotle for like their meal prep, like
• 21:49
  Chipotle catering like and like scooping it into meal prep
• 21:53
  containers as like their meal prep for the week?
• 21:55
  It's hilarious. Kind of a good idea.
• 21:57
  I haven't seen that, but I love it.
• 22:00
  Riley and I get a ton of questions about like timing of
• 22:03
  nutrients when it comes to like timing of snacks, specifically
• 22:05
  with athletes that maybe can't bring snacks with them to
• 22:08
  school. How do you work through that
• 22:09
  with them? I always ask like how strict are
• 22:12
  the rules? Like can we like sneak something
• 22:15
  in between classes? And if it's really strict, the
• 22:19
  only thing we could do to get around it is like having maybe
• 22:21
  one of their parents advocate for them if it's something that
• 22:24
  they really need. Otherwise, we do a huge
• 22:27
  breakfast in the morning and then after school, if they don't
• 22:30
  have practice, we're doing a pretty substantial snack when
• 22:33
  they get home. If they do have practice, I do
• 22:36
  encourage them to put like little carbohydrate snacks in
• 22:39
  their locker that they can scarf down as they are changing and
• 22:43
  getting ready to go out to practice so they at least have
• 22:45
  something in their system before going out to a long.
• 22:48
  Practice so many athletes have, you know, they finished class at
• 22:52
  2:45 and they're they're jumping onto the field or, you know, in
• 22:56
  the pool at like 3:00. So that's when those
• 22:59
  carbohydrate snacks would be really beneficial.
• 23:01
  And not to put you on the spot again, but what are some of your
• 23:03
  favorites or what are some of the, you know, favorite snacks
• 23:05
  that you're seeing that these individuals are eating?
• 23:08
  I. Love talking about these snacks
• 23:09
  because athletes are normally really willing to do this
• 23:11
  because these snacks are fun, because these are the snacks we
• 23:14
  don't really care. Like I'm not concerned about
• 23:16
  like the nutritional value or is there added sugar.
• 23:19
  I'm like, I just want you to have some carbohydrates.
• 23:21
  I want you to give yourself a little bit of energy going into
• 23:23
  that so we can do fruit snacks are really popular.
• 23:26
  Rice crispy treats are another popular one, little like the
• 23:31
  chewy granola bars or another one that that they love.
• 23:33
  And for my athletes that do like they want it to come from apple
• 23:38
  sauce or bananas. Those are also also good ones.
• 23:40
  And the applesauce or granola bars or fruit snacks, they're
• 23:43
  all just easy snacks you can just store in your Walker.
• 23:46
  So on Monday we just put that all in there for the week.
• 23:49
  And then you don't have to think about bringing it every day too.
• 23:52
  Just trying to make it as easy as possible because if you don't
• 23:55
  have the supplies, you don't have anything to eat.
• 23:58
  I think it's really interesting that you mentioned the added
• 24:00
  sugar because we've talked about it on the podcast before and we
• 24:03
  get so many questions about the added sugar.
• 24:06
  But in the situation you like kind of want the added sugar
• 24:08
  because that's the added energy that you need to, to manage, you
• 24:13
  know, through a training session.
• 24:14
  Yes, especially like with sports strengths, it's like, no, this
• 24:17
  is a time. Like you could have a sports
• 24:18
  drink as that boost of energy right before practice.
• 24:22
  Or even these athletes that end up having practice.
• 24:24
  I hear athletes I have practice for three hours after school
• 24:26
  that are running on water only. And it's like, OK, what could we
• 24:30
  do to feel that better, to make recovery easier in all of all of
• 24:34
  the things better. But when you're young, your body
• 24:35
  can do a lot of really cool things, but when you add
• 24:38
  nutrition to it, it's just going to make it even better.
• 24:40
  Oh, I love that. Your body can do a lot of cool
• 24:42
  things, but when you add nutrition, it can do it even
• 24:44
  better. Yeah.
• 24:45
  It's like their bodies were designed to do like amazing
• 24:48
  things with athletics. We they can get away with a lot
• 24:52
  more than like my adult athletes can.
• 24:54
  But it doesn't mean if we can get away with it, we should do
• 24:57
  it. But they they get away with.
• 24:59
  A lot I know we're kind of getting into like the fall
• 25:01
  season, so we have a ton of fall sports that are starting and
• 25:03
  stuff like that. When I was in high school, I
• 25:05
  was, you know, still am very undecided on a lot of so I
• 25:08
  couldn't just focus on one sport.
• 25:10
  So I was a multi sport athlete. So during different seasons,
• 25:13
  like how does nutrition maybe change for younger athletes that
• 25:16
  are going back to school? What are the biggest like
• 25:19
  recommendations you have for that?
• 25:20
  I know it's going to be like the dietitian answer if it depends.
• 25:23
  Does nutrition change during season?
• 25:25
  Yes, I find that you have to be a lot more intentional during
• 25:29
  season, so you can't just get away with just listening to
• 25:32
  hunger cues. You really need to plan it out
• 25:36
  and just to get in enough nutrition because if you're
• 25:38
  practicing multiple sports multiple times a day, you're
• 25:42
  burning a lot of energy and you also have less time to get that
• 25:46
  energy in because so much time is spent training.
• 25:48
  So it's be really intentional. So typically we need to add in
• 25:51
  more snacks or even an extra meal to the day to meet their
• 25:55
  overall needs. And just being really prepared,
• 25:58
  like making sure we have like that carbohydrate snack in your
• 26:01
  backpack as you're running to your next class or eating that
• 26:04
  carbohydrate snack before school for that morning practice and
• 26:07
  then having to pack breakfast, actually eat after after
• 26:10
  practice is over before the rest of your day starts.
• 26:13
  You just have to be really on top of things.
• 26:15
  I think when you're a student athlete, because you have all of
• 26:18
  that school and then you also have all of the training and you
• 26:22
  need all of the food. Especially these high school
• 26:24
  athletes, their bodies are still growing and developing.
• 26:26
  Their needs are out of this world high.
• 26:28
  A lot of it depends, but also a lot of planning and
• 26:32
  individualization when it comes to fueling a high school
• 26:35
  athlete, especially because like you said, their needs are you're
• 26:38
  crazy high with being a growing person and also being someone
• 26:42
  who has a high energy output, yes.
• 26:45
  All right, before we jump into our last couple questions that
• 26:48
  we ask all of our guests, any last couple tips for, you know,
• 26:52
  these young high school, these young athletes and when it comes
• 26:55
  to nutrition and going back to school and this upcoming fall
• 26:58
  season? Yes.
• 27:00
  I mean one is not nutrition it I mean I feel like it goes in hand
• 27:02
  in hand. But get your sleep.
• 27:04
  I know like staying up late is fun and it sounds like a good
• 27:07
  idea at the time, but sleep, we cannot, we cannot do anything
• 27:11
  nutritionally to outwork, not sleeping.
• 27:13
  So getting that sleep in is so essential.
• 27:16
  Carrying water around with you, like having a water bottle,
• 27:20
  carrying it around with you so that you can get in those fluids
• 27:23
  that you need. And then just being intentional,
• 27:25
  like thinking of nutrition as part of your training, where
• 27:29
  could you give it a little bit of a boost?
• 27:31
  Is it packing an extra snack? Is it eating a snack before you
• 27:34
  go to bed? Is it starting with breakfast in
• 27:37
  the morning? Just looking at what you can do
• 27:39
  to make that little boost, because that's going to go hand
• 27:41
  in hand with your training. If you make a little bit of a
• 27:43
  change and improve our nutrition, we're going to have a
• 27:46
  little bit of an improvement in performance.
• 27:48
  Awesome tips. Everybody who's listening should
• 27:50
  be taking notes because that was really, really, really, really
• 27:52
  important. And so switching now to some fun
• 27:55
  little questions that we always do.
• 27:57
  It is called the Eat More Carbs podcast.
• 27:59
  So, Lindsey, what's your favorite carbohydrate?
• 28:01
  My favorite carbohydrate. It's more of like a mixed
• 28:04
  category food, but I consider a carb pizza.
• 28:06
  Pizza is my favorite. I love it.
• 28:08
  So many different varieties. What is your favorite type of
• 28:11
  pizza Like if you had to pick one?
• 28:13
  Pizza is what type of pizza? We have a place here called
• 28:17
  Connie Russo. It's like Neapolitan.
• 28:20
  I don't know if that's how you say it, but like the really
• 28:22
  fluffy crust, but it's thin. The rest of it, it's so good.
• 28:26
  So you're like a thin crust pizza, Yeah.
• 28:28
  Yeah. Riley, what's your favorite kind
• 28:30
  of pizza? It honestly depends.
• 28:31
  It's like, I know, I know, this is Lizzy.
• 28:34
  We always joke that we need to change the name of the podcast.
• 28:37
  It depends because we say it depends so much on this podcast,
• 28:41
  but it does. I really like a thin crust
• 28:47
  pizza, like something that comes out of the like the oven type,
• 28:51
  like fire burned pizza type things.
• 28:53
  The people, the pizza people are going to like, come get me
• 28:56
  because I just said that all wrong.
• 28:58
  But I like those. Yeah.
• 29:01
  And I like it when it has that. Like, I think it's ricotta.
• 29:04
  It's like the white cheese. Globs.
• 29:07
  I don't know what else to call them.
• 29:10
  Pizza. That's kind of my favorite, but
• 29:13
  it honestly it just depends on what the the mood is.
• 29:16
  What about you, Jenna? OK, it's going to sound like I'm
• 29:18
  copying you 100%. There's a pizza place in
• 29:20
  Cleveland called Illinois Rioni. They make a ricotta pizza with
• 29:23
  hot honey and pistachios. It's the best pizza I've ever
• 29:26
  had in my entire life. Like hands down.
• 29:29
  I dream about it so good. I like the Hymiad.
• 29:34
  Yeah, and it's like the perfect balance of like spicy sweet with
• 29:39
  it and it's so good. It's so good.
• 29:41
  Well, 933 and I want pizza so. Hey, it's my lunchtime so I'm
• 29:46
  about to go get some pizza. All right, Lindsey, what's your
• 29:49
  favorite pre workout fuel? I normally do like one of those
• 29:54
  fig bars or like on my long run days I'll eat a pop tart because
• 29:58
  it just sounds more fun. It's hard to eat at 5:00 in the
• 30:00
  morning so it's like try to make it fun.
• 30:02
  I like it. What flavor?
• 30:03
  Pop Tart. It's frosted strawberry.
• 30:05
  That's like one of the original flavors.
• 30:07
  I feel like that's like a traditional pop tart.
• 30:10
  You can't go wrong with that one.
• 30:11
  Yeah, I feel like the chocolate might just be too much in the
• 30:13
  morning. I see like all the chocolatey
• 30:15
  flavors. I'm like, I don't think I could
• 30:16
  do that in the morning. And then what about your
• 30:18
  favorite post workout fuel option?
• 30:20
  I feel like this is such like a corny answer.
• 30:22
  It's like so typical dietitian answer.
• 30:24
  But I do love having chocolate milk after a workout.
• 30:27
  Like today. Like in my last couple of miles
• 30:29
  I was like, man, I just can't wait to have some chocolate milk
• 30:32
  because it's just so cool and refreshing and I have a hard
• 30:34
  time eating after. I like I do a hard workout.
• 30:37
  So chocolate milk so big. So many dietitians who have
• 30:41
  joined us as guests on this podcast have been like, I love
• 30:45
  chocolate milk, but it is such the dietitian answer or I want
• 30:47
  to come up with something else, but I think everybody has said
• 30:50
  chocolate milk because it's just so good.
• 30:53
  It's so easy. All right.
• 30:54
  And then something that's not related to nutrition at all, but
• 30:56
  what's your favorite pair of shoes like your favorite pair of
• 30:59
  kicks? I mean, guess my favorite
• 31:00
  running shoes right now are going to be the they're like the
• 31:05
  Hoka mocks or Max. It's MACHI don't know how to say
• 31:08
  anything, but they're they've been great for putting in all
• 31:12
  these miles this summer. So I guess those are my favorite
• 31:14
  right now. I was hoping you would tell us
• 31:16
  what your favorite running shoes were because I'm always looking
• 31:19
  for good running shoes so. Yeah, I went to the our like our
• 31:23
  local running store here and they like had me get on
• 31:26
  something that like looks at your feet, I don't know.
• 31:29
  And then they recommended a few shoes and you try them on, you
• 31:32
  run around the store and them. So those were the winners for
• 31:35
  me. Got to have a comfortable pair
• 31:36
  of running shoes if you're going to run that many miles.
• 31:39
  So many. Do you train in different shoes
• 31:43
  than you run your race in? I, I feel like I'm not like a
• 31:46
  good person to ask about this because I normally do, but I
• 31:48
  know there are like different bracing shoes I see like a
• 31:52
  marathon so far. I want to be comfortable, like
• 31:55
  comfortable as you can be. Yeah, I would be afraid if I had
• 31:57
  different pairs of shoes that like my feet would start to feel
• 31:59
  different if I was used to a shoe I would want to run in
• 32:01
  that. So I was super curious if you
• 32:03
  were somebody. I know it's like when I finish
• 32:05
  running, the first thing I want to do is take my shoes off and
• 32:08
  get in my sandals. Today in the podcast we talked
• 32:12
  about the importance of breakfast, especially for
• 32:14
  younger athletes. If it's harder to get breakfast
• 32:17
  in before school, start small and make it as convenient as
• 32:20
  possible for you. When it comes to snacks, make
• 32:23
  sure you're prioritizing the time that you do have to eat
• 32:26
  snacks and maybe work with somebody like Lindsay that can
• 32:28
  help prioritize when a time for snacking would work best for
• 32:32
  you. And then nutrition is going to
• 32:33
  depend on your season, what your goals are.
• 32:36
  So working with a sports dietitian is the best way to
• 32:38
  tailor that specifically to you. Lindsay, for folks that want to
• 32:42
  follow along specifically with you, what's the best way for
• 32:44
  them to do that? Yes, I feel like I post the most
• 32:48
  on Instagram. It's my handles, feeling dot
• 32:51
  young dot athletes, and that's probably the easiest way.
• 32:55
  Then all my information is there.
• 32:56
  Perfect. We will leave Lindsays
• 32:58
  information in the description of this podcast so that way you
• 33:01
  can reach out to her if you have questions specifically for her
• 33:04
  or would like to work with her. As always, if you have questions
• 33:08
  for Riley and I that you would like answered on the Eat More
• 33:10
  Carbs podcast, please leave them in the comment section or you
• 33:14
  can DM us on Instagram at the Eat More Carbs podcast.
• 33:18
  Make sure that you rate and review the podcast.
• 33:21
  And thank you so much, Lindsay for being on the podcast.
• 33:23
  Thank you so much for folks tuning in and listening to us.
• 33:27
  And remember to eat.