Are you matching your fueling with your training?
Episode 444: Dina The Nutrition Mechanic
Carbohydrates have been under fire in recent years. For a long time, they have been considered the “bad guy” of the food pyramid, and most diets encourage people to avoid them at all costs. However, not all carbs are evil and knowing the right carbs and the right way to place them to get the energy you need can help you create a positive benefit. Good carbs are necessary for your body to build muscle and burn fat efficiently. In fact, as we age, it’s recommended that we shift from processed foods and find pleasure in getting our energy in less processed food and time them well for maximum performance and muscle retention.
In today’s episode, I’m chatting with Dina Griffin again for the second time. We hosted her as a guest a decade ago in our previous show, The Fit Fat Fast podcast. Dina is the owner and founder of The Nutrition Mechanic, a nutrition coaching company based out of Boulder, Colorado. As a Sport and Performance Dietitian, Dina works with all levels of adult endurance athletes to optimize health, vitality, and performance. She blends science-based and evidence-informed strategies along with “real life” considerations to devise personalized and sustainable nutrition plans. She has a particular passion for supporting master’s age athletic women through peri- and post-menopause years to destigmatize our aging process and changing bodies.
During the episode, Dina talks about metabolic efficiency and optimal fueling for different goals such as fat loss, performance, and longevity.
We also dive into intuitive eating and training, as well as matching our nutrition plan with exercise, fasting, and menstrual cycle.
During this episode, you will learn about;
[00:24] Introduction to the show
[04:24] What in for you in today’s episode
[07:43] Dina’s focus, direction, and passion for the female athletes
[11:22] The confusion in fueling among endurance athlete community
[14:06] Strategizing your carbohydrate intake to support your goals
[16:01] Dina’s perspective on how we should burn fats as endurance athletes
[18:27] How to figure out the right macros to improve your performance
[20:56] Checking in with yourself and listening to the body signals
[25:46] Fasted Vs. fed workouts among female athletes
[29:57] Pre-workout feeding template that you can try out
[33:41] Taming protein intake during peri-menopause to prevent muscle loss
[35:45] Dina’s favorite protein smoothie and shakes
[38:54] General variation guidelines for protein among female athletes
[40:55] Adjusting your nutrition for fat loss, performance, and longevity goals
[45:16] Dina’s top tips for aging females to make it to their best self
[48:10] Metabolic efficiency and training our body to burn fats
[51:37] About Dina’s new podcast, The Inside Sports Nutrition podcast
[54:45] How to connect with Dina and learn more about her work
Past podcasts with Debbie & Dina include:
1. https://debbiepotts.net/episode-55-dina-griffin-and-metabolic-efficiency-for-athletes/
2. https://debbiepotts.net/episode-38-metabolic-efficiency-plate-periodization-with-dina-griffin-of-enrgperformance/
3. https://debbiepotts.net/episode-46-dina-griffin-on-metabolic-efficiency-and-ketosis/
4. https://youtu.be/e8drjv0uuJw
Are you matching your fueling with your training?
Do you cycle in your carbs and strategically place your “safe starches” in your day or week?
Notable Quotes for the Endurance Athlete
- “Being a good fat burner does not mean you’ve to eat zero carbs or a few grains.”
- “When fueling prior workout, you have to consider your gut tolerance, training intensity, and session duration.”
- “It’s important to spread your proteins throughout your eating window as evenly as possible.”
- “Keeping an eye on your protein as we age has so many benefits.”
- “Don’t be shy to fuel around your workouts and training sessions.”
My favorite post workout drink includes Kion Whey Protein, Kion Colostrum and Kion Aminos. Save 20% with code “DEBBIE+KION” at checkout!
Connect With Dina or Debbie if you want to learn how to fuel, train and perform as a fat adapted athlete…
Dina Griffin
- Website: www.nutritionmechanic.com
- Instagram: https://www.instagram.com/nutritionmechanic/
Debbie Potts
- Website: https://debbiepotts.net/
- LinkedIn: https://www.linkedin.com/in/thewholesticmethod/
- Instagram: https://www.instagram.com/lowcarbathlete/
- Facebook: https://web.facebook.com/thelowcarbathlete
- Twitter: https://twitter.com/thewholeathlete
- Pinterest: https://www.pinterest.com/lowcarbathlete
- YouTube: https://www.youtube.com/channel/UC__1aTDqHjrbAOHcfne7kuQ
- LIFE IS NOT A RACE book on Amazon: https://amzn.to/2pESNZE
- The WHOLESTIC Method Manual & Workbook on Amazon: https://amzn.to/2zTDrWQ
***Thank you for listening to The Low Carb Athlete Podcast. We focus on discussing content to help you burn fats, improve health, increase performance in life and sport and transform the whole you from the inside out with The WHOLESTIC Method. Please consider leaving a review and sharing the podcast with your friends! Also, don’t forget to follow us on social platforms***
Do you want to learn how you can improve your ability to burn fat, improve performance and enhance the aging process as a low carb athlete?
Click the link below to get access to our new client specials here.
The WHOLESTIC Method Coach,
Debbie Potts
Health & Fitness Coach, Author, & Speaker
The WHOLESTIC Method’ Coaching Program
Host of ‘The Low Carb Athlete’ Podcast
PNOE Metabolic Efficiency Testing
FNTP, FDNP, NASM CPT, CHEK HLC, Ben Greenfield Coach
BURN FAT. OPTIMIZE HEALTH. IMPROVE PERFORMANCE.
Learn more on https://linktr.ee/Debbiepotts