Episode 015 - Nutrition

Tanner is out Ali joins us once again for so much solid gold information about Nutrition. We break everything down and even bust a few myths for everyone. In a world where an abundance of information makes it confusing, Ali and Tim give this information to you on a silver platter. Where this would cost you a chunk of change they gift wrap this up for you. 

Attached is the liner notes we used for this episode to make it easier to take notes. Be sure to share this episode with a friend. 

Food Quality & Quantity

• Quality general guidelines: 
• Choose whole, minimally processed foods to fuel your body with nutrients. -expand on processed
• Eat the rainbow for micronutrients and fiber
  -800g equates to about 6 cups or 1 fist (excluding leafy greens); provides the daily dietary fiber needs and was the number associated with lower risk of cancer, stroke, heart disease, and death. Helps you feel full, gives your good gut bacteria something to munch on.
• Protein

1. ideally from varied lean sources
2.  .8-1.2g/lb of body weight or ideal bw
3.  protein determines how you look while calories determine the scale; protein is needed to rebuild and repair muscle 
4. 1 serving= 1 palm or ~25g
5. keeps you feeling fuller longer

• Carbs: Your Main Energy Source

Carbs break down into glucose, which fuels your muscles and brain.Supports hormone production, provides fuel for workouts and recovery; Eating carbs before your workout helps you:

1. Avoid early fatigue
2. Power through reps or long cardio sessions
3. Maintain stable blood sugar
4. 1 serving=~1 cupped handful or ~25g
5. Choose easily digestible options like: Oats, fruit, toast, rice cakes, or sweet potatoes 
6. How much you need depends on your activity level and goals; if you train for an hour a day aim for about 1.5x your bodyweight in grams (or ideal bodyweight) 

 

Fats: 

• Support hormone production (like testosterone, estrogen, cortisol)

• Stabilize blood sugar and keep you fuller longer

• Reduce inflammation and support joint health

• Fuel low-intensity, long-duration movement

• Help absorb fat-soluble vitamins (A, D, E, K)

• How much depends but about 20-35% of daily cals

• 1 serving =1 thumb or ~10g

• sources: avocado, nuts+seeds+their butters, fatty fish, olive oil, coconut oil, butter/ghee, eggs, full fat dairy

 

carbs v fats-are more indiscrimmante to the big picture-cals and protein are priority; carbs become priority with muscle and performance goals

Pre and Post Workout Nutrition

1.  2–3 hours before: full meal with carbs, protein, and a little fat
2. 30–60 Minutes Before: Light snack, mostly carbs with some protein
3. Eat enough to support activity level-undereating can stall progress
4. Post workout try to eat 30-90minutes: 1-2 servings protein, 1.5-2x servings of carbs, 1 fat
5. signs of stalling/poor recovery: sore all the time, injury, plateau-ing, sluggish/poor performance, brain fog, low drive
6. Stay hyrdrated: regulates temp, lubriates joints, transports nutrients, removes waste, prevents cramps and fatifue; mild dehydration can decrease strength, power output, endurance, and focus; ½ body weight in oz of water, more if you sweat a lot