Are you matching your fueling and training to improve performance and recovery?

• Dr. Stacy Sims teaches us the importance of fueling in and around your harder, more intense workouts as well as longer workouts.
• Peter Defty talks about STRATEGIC CARB TIMING to improve performance in key workouts.
• Other Carnivore Experts talk about zero carbs are necessary on an animal based diet focusing on fatty meat, butter, salt and eggs.
• Dr. Mikki talks about matching your fueling with your intensity- and fuel sourced used during the exercise session.
• How should you fuel to nail performance in key training sessions with High Intensity Interval Training sessions (1-5 minutes Zone 4 with recovery in Zone 1) or Short High Intensity Interval Training sessions (10-30 seconds all out Zone 5 to recovery in Zone 1).
• Should you fuel pre workout with carbs if you are doing zone 1 or zone 2 training?

What is you want to get faster, stronger and more powerful as you age as an active and fit athlete?

Which fueling plan works best for YOU depends on the goals of your training and racing sessions!

I always go back to Robb Wolf and remember that “not all carbs are evil” and use them as your back up fuel tank when you want to go faster!

In this blog and video, we dive into whether you’re in a catabolic or anabolic state after a heavy resistance training session or high-intensity workout. Initially, your body may enter a catabolic state, where muscle tissue breaks down due to the stress and energy demands of the workout.

Elevated cortisol levels can contribute to this muscle protein breakdown.

However, your body quickly begins the anabolic process, especially when you provide proper post-workout nutrition. Consuming protein and carbohydrates supports muscle repair and glycogen replenishment, helping shift your body into an anabolic state. Hormones like insulin also promote tissue repair and muscle growth.

Key strategies to optimize recovery and anabolism post-workout include eating enough protein and carbs, staying hydrated, getting proper rest, and potentially incorporating light cardio. With the right approach, you can minimize catabolism and maximize muscle growth and recovery after your workouts.

What about if we are more insulin resistant due to lower hormones middle age??

Yes, you’re right that as women age, particularly during perimenopause and menopause, there can be a degree of insulin resistance that affects how effectively the body processes carbohydrates post-workout.

However, there are strategies you can use to promote an anabolic state without relying heavily on insulin:

1. Focus on Protein Quality and Timing

• Protein is key for muscle repair and growth.
• After a workout, prioritize high-quality protein sources rich in leucine, an amino acid that stimulates muscle protein synthesis.
• Leucine activates the mTOR pathway, which drives anabolic processes even in the absence of high insulin levels.
• For aging female athletes, aim for 35-40 grams of high-quality protein post-workout, especially if you’re in perimenopause or beyond.

2. Choose Lower-Glycemic Carbohydrates

• While insulin plays a role in replenishing glycogen stores, you don’t need to rely on high-glycemic carbs that can spike blood sugar, especially if you’re insulin resistant.
• Opt for low to moderate glycemic carbs (like sweet potatoes, berries, or quinoa) that release glucose slowly, providing steady fuel for recovery without overstimulating insulin production.

3. Incorporate Strength Training for Improved Sensitivity

• Strength training itself improves insulin sensitivity over time.
• Regularly incorporating resistance exercises into your routine will help your muscles become more efficient at using glucose, reducing the need for excessive insulin post-exercise.

4. Leverage Fats for Recovery

• Healthy fats, such as omega-3 fatty acids, can help reduce inflammation and support recovery without spiking insulin.
• Consider adding grass fed butter, ghee, EVOO, avocados, nuts, seeds, or fatty fish to your post-workout meal to balance your macronutrients and promote an anti-inflammatory, anabolic environment.

5. Stay Hydrated and Support Electrolyte Balance

• Proper hydration, combined with electrolytes, supports cellular function, muscle repair, and overall recovery.
• Dehydration can increase stress and prolong the catabolic state, so prioritize hydration post-exercise.

6. Prioritize Recovery and Sleep

• Sleep and recovery are essential for muscle repair and growth. Post-workout, your body needs ample recovery to stay in an anabolic state. Ensure you’re getting enough sleep and managing stress to support hormone balance and recovery.

7. Consider Creatine Supplementation

• Creatine is an effective supplement for increasing strength, muscle mass, and recovery.
• It can also enhance ATP production, which helps fuel muscle contractions and recovery without requiring insulin.
• Save on creatine at Kion with code COACHDEBBIEPOTTS!

In summary, for aging female athletes, you can become more anabolic post-workout by focusing on high-quality protein intake, choosing low-glycemic carbs, leveraging healthy fats, and emphasizing hydration and rest.

These strategies allow you to recover and build muscle without heavily depending on insulin.

Stimulating muscle protein synthesis (MPS) and avoiding a prolonged catabolic state can be more challenging for peri- and post-menopausal women due to lower estrogen and increased insulin resistance.

However, you can still effectively stimulate MPS through the right strategies, even with reduced hormonal support.

Here’s how:

1. Increase Protein Intake (Leucine-Rich Sources)

• Protein is the key to stimulating MPS, especially high-quality protein sources rich in leucine, the most potent amino acid for initiating MPS.
• Leucine threshold: Aim for around 2.5-3 grams of leucine per meal. This amount can be found in about 35-40 grams of high-quality protein from sources like eggs, whey protein, lean meat, or fish.
• For middle-aged women, higher protein doses are necessary to counteract anabolic resistance (the reduced ability to build muscle).

2. Whey Protein Supplementation

• Whey protein is ideal post-workout because it is quickly digested and contains all essential amino acids, including a high concentration of leucine. This fast absorption can trigger MPS without relying heavily on insulin.
• If you’re vegan or lactose intolerant, consider pea or rice protein blends, which are also rich in leucine.

3. Strength Training

• Resistance training itself stimulates MPS and helps reduce the effects of anabolic resistance in peri- and post-menopausal women. It increases muscle sensitivity to amino acids, making the body more efficient at using the protein you consume.
• Prioritize compound movements (e.g., squats, deadlifts, presses) that activate large muscle groups, as they lead to a stronger anabolic response.

4. Consider Essential Amino Acids (EAAs)

• If getting enough protein post-workout is difficult, consider taking an essential amino acid (EAA) supplement, which provides the building blocks for MPS. EAAs can be a helpful, insulin-independent way to stimulate MPS.
• EAAs are especially effective because they bypass digestion and are absorbed quickly, similar to leucine-rich protein sources.

5. Space Protein Intake Throughout the Day

• Distribute your protein intake evenly across meals (about 25-40 grams per meal), rather than consuming large amounts all at once. This regular protein feeding stimulates multiple MPS responses throughout the day.
• Middle-aged women should aim for a minimum of 1.6-2.2 grams of protein per kilogram of body weight daily to support muscle maintenance and growth.

6. Exercise Timing and Frequency

• Timing your workouts earlier in the day when insulin sensitivity is typically higher can improve the post-exercise anabolic response, even in insulin-resistant individuals.
• Regular exercise (at least 3-4 days a week) helps improve long-term insulin sensitivity and muscle responsiveness to nutrients.

7. Creatine Monohydrate

• Creatine supplementation can support MPS by increasing ATP production in muscles, enhancing strength, and facilitating recovery. It works through mechanisms independent of insulin, making it a useful tool for older women.

8. Low-Glycemic Carbs Post-Workout

• Moderate carbohydrate intake (20-30 grams) post-workout can help replenish glycogen stores without causing large insulin spikes. Choose low-glycemic carbs like sweet potatoes, quinoa, or berries, which release glucose slowly and don’t require a significant insulin response.
• Carbohydrates also help reduce cortisol levels post-exercise, which can support recovery and shift the body from a catabolic to anabolic state.

9. Omega-3 Fatty Acids

• Omega-3 fatty acids (from fish oil or algae-based supplements) have been shown to enhance MPS and reduce inflammation, which can aid in recovery and shift the body to an anabolic state. They also help improve muscle quality and reduce the effects of aging on muscle loss.

10. Sleep and Stress Management

• Sleep and recovery are critical for MPS. Prioritize getting at least 7-9 hours of quality sleep, as poor sleep increases cortisol levels and impairs MPS.
• Managing stress (e.g., through mindfulness, yoga, or relaxation techniques) can lower cortisol, promoting an environment conducive to muscle recovery and growth.

To stimulate MPS post-workout as an aging female athlete with insulin resistance, focus on:

• High-quality protein intake, particularly leucine-rich sources like whey.
• Consuming 35-40 grams of protein post-workout and throughout the day.
• Engaging in resistance training to improve muscle responsiveness.
• Using supplements like creatine and omega-3s.
• Incorporating low-glycemic carbs to aid in recovery without spiking insulin.
• Prioritizing sleep and stress management to lower cortisol levels and optimize the anabolic environment.

These strategies can help you effectively transition out of a catabolic state post-workout and promote muscle growth and recovery, even with hormonal changes.

Now let’s dive down a few rabbit holes on why, when and how we should fuel pre and post workouts to improve performance as aging female athletes!

WHEN TO EAT as per Dr. Stacy Sims for the Aging Female Athlete in Transition!

• Consuming a combination of nutrient dense whole foods with a focus on protein and carbohydrate (what about the healthy fats?) in and around exercise 
• Purpose is match your fueling with your training pre workout and post workout fueling to enhance your recovery 
• Goal to maximize the body’s ability to respond to the exercise stress- adaptation to get stronger = maximize the muscular adaptations from the exercise and to facilitate repair of the muscle damage created from the exercise stress 
• We need to fuel for our workouts and recovery processes -to send the signal that we are okay from the exercise STRESS and we have the resources coming to help recover from the stressor to adapt from that exercise stress (ACUTE stress = HORMETIC STRESSOR/hormesis)

Hormesis is a biological phenomenon in which exposure to a low or moderate level of stress or harmful agent can actually result in a positive response, leading to improved health, resilience, or performance. In other words, a small dose of stress or toxin that might be detrimental in higher amounts can trigger adaptive responses in the body that enhance its ability to cope with and resist more severe stressors. This concept applies to various aspects of biology, including cellular processes, aging, and even human behavior.

Exercise is a classic example of a hormetic stressor.

When you engage in physical exercise, you’re subjecting your body to a form of stress that challenges its normal homeostasis. This stress leads to a variety of physiological and molecular responses that, over time, result in improved fitness and overall health.

Here’s how exercise fits into the concept of hormesis:

• Stress and Adaptation: When you exercise, you’re putting stress on your muscles, cardiovascular system, and other bodily systems. This stress leads to small-scale damage and disruption at the cellular level.
• Response and Adaptation: In response to this stress, your body activates various pathways and processes that help repair the damage and enhance its ability to handle similar stresses in the future. This includes processes like inflammation, increased oxygen utilization, and the release of growth factors.
• Enhanced Resilience: With regular, controlled exposure to exercise-induced stress, your body becomes more efficient at repairing damage and adapting to the demands placed on it. This results in increased strength, endurance, cardiovascular fitness, and other positive outcomes.
• Health Benefits: Over time, the cumulative effects of these adaptive responses translate into improved overall health, reduced risk of chronic diseases (such as diabetes, heart disease, and obesity), and better mental well-being.

It’s important to note that the concept of hormesis is dose-dependent. While a moderate amount of stress, like exercise, can lead to beneficial adaptations, excessive stress or exposure to toxins can have harmful effects. The key is finding the right balance between stress and recovery, allowing your body to adapt positively without being overwhelmed.

In summary, exercise is a prime example of how hormesis works in the body. By subjecting yourself to controlled and moderate stress through physical activity, you trigger adaptive responses that lead to improved fitness, health, and overall well-being.

Dr. Stacy Sims recommendations on WHEN to eat:

• We get stronger from our exercise session in the recovery period – as with the saying “train hard, recover harder”!
• What you eat, when you eat and I always as HOW you eat is essential to get the nutrients needed to achieve performance gains (from adapting from greater exercise stress)
• If we don’t eat post exercise, we are staying in a depleted catabolic (break down) state = resulting in poor or lack of adaptation to that training exercise stress you just did in your workout!
• When we don’t refuel post workout, we are telling our body (hypothalamus) that we are in a low energy state which over time (four days in a row!!) that you are in a catabolic break down state (chronic stress?) and down regulation of our thyroid function (LEA)
• Dr. Stacy Sims suggests eating 100-150 calories pre-workout, (just a little bit of calories even in your coffee or tea so you don’t have a full belly) with 15g of protein and 30g of carbohydrate 
• Post workout she recommends 30-40 grams of protein with a little bit of carbohydrate to decrease your body’s signals that you are in a catabolic/breakdown state and give the body the ingredients it needs to rebuild, recover and repair post workout damage.
• Post workout nutrition will improve glucose control (Glut4)  post training so we are able to pull glucose into the muscle cell (during and post exercise window) – without asking help from insulin.
• By prioritizing protein post training session provides your body with the essential amino acids it requires to promote muscle protein synthesis post resistance training (heavy weights), high intensity interval training or post long endurance training. 
• By fueling up post exercise, we are also avoiding our risk for the ever so common LEA- Low Energy Availability and being in a low energy state
• Fueling will help feed our microbiome and helping support our gut wall lining (mucosal lining
• Protein timing and distribution (listen to Dr. Lyon) for muscle protein synthesis is key – focusing on larger leucine intake with your essential amino acids around 2.7-3.5 grams of leucine post exercise to signal the muscle to induce muscle protein synthesis
• Focus on getting your 30-40 grams of protein each meal spread out 3-4 hours but stop eating after dinner or last meal 3 hours before bedtime so you don’t negatively impact your sleep quality.
• If you are a plant based athlete, you need a higher amount of plant based protein to hit the leucine amino acid threshold (apx. 3 grams) – 50g of rice/pea protein blend
• Avoid processed and fortified foods …eat real food and use shakes or bars as a supplement then eat a real food meal
• Focus on eating a diverse diet to improve the diversity of good bacteria in our microbiome 
• Plan ahead to get the quality nutrient dense protein with some carbs post meal when harder, intense or longer training session to avoid stressing the body by staying in a catabolic state and thyroid (resting metabolism)
• Calories in, calories out doesn’t work especially as we female athletes are in our transition years with hormones changing
• Work with a coach to help match fueling and training that works best for your intensity, duration, schedule, and food choices.

When should you Fuel for PERFORMANCE GAINS …and WHY??

Stacy Sims on fueling for HER workouts:

1. Almond milk sweetened (for carbs) + protein powder for protein
2. Protein powder in coffee
3. Circulating amino acids
4. Carb + Protein before
5. Longer workout as her ocean swim = carbs + protein
6. Strength training = around 15 grams protein pre workout to get into fuel on board and increases EPOC (RMR stays elevated post workout and helps with post exercise recovery
7. Cardio up to an hour…add 30 grams of carbohydrates (?) for longer cardio
8. Half hour before fueling experiment – doesn’t have to be a meal as it could be in coffee
9. Just enough to bring blood sugar up and stimulate hypothalamus
10. Match fueling with training

Dr. Stacy Sims emphasizes the critical importance of nutrient timing for optimizing exercise recovery, performance, and hormonal health, particularly for women. Here’s a breakdown of her key recommendations:

Pre-Workout:

• Calories: Eat 100-150 calories before your workout to prevent starting the session in a depleted state.
• Even small amounts (e.g., in coffee or tea) can be beneficial
• Protein and Carbs: Include 15g of protein and 30g of carbohydrates.
• This helps preserve muscle and provides energy without causing a full stomach before training.

Post-Workout:

• Protein: Consume 30-40g of protein immediately after your workout to prevent staying in a catabolic (muscle breakdown) state.
• Aim for around 2.7-3.5g of leucine to trigger muscle protein synthesis.
• Carbohydrates: Pair the protein with some carbs to enhance glucose uptake in muscle cells without spiking insulin.
• This also supports recovery and reduces the risk of low energy availability (LEA).

Overall Nutrition:

• Protein Timing: Spread out protein intake evenly, aiming for 30-40g of protein every 3-4 hours to maintain muscle protein synthesis throughout the day.
• Stop Eating Before Bed: Avoid eating at least 3 hours before bedtime to enhance sleep quality, which is crucial for recovery.

Special Considerations:

• Plant-Based Athletes: Plant-based athletes need higher amounts of protein (around 50g of rice/pea protein blend) to meet the leucine threshold for muscle building.
• Avoid Processed Foods: Focus on real, whole foods and avoid processed or fortified items, using shakes or bars only as supplements.
• Gut Health: Prioritize diverse, nutrient-dense foods to support microbiome health and gut integrity.

Hormonal Considerations:

• Dr. Sims notes that “calories in, calories out” does not work effectively for female athletes, especially during the hormonal transitions of perimenopause and menopause. Matching fueling to training intensity and duration is critical to avoid metabolic stress and support thyroid function.

Working with a coach is highly recommended to tailor fueling strategies to individual training loads and hormonal changes.

Dr. Stacy Sims emphasizes the importance of proper fueling before workouts to optimize performance and recovery.

Here are some key points she discusses:

1. Pre-Workout Nutrition:
   • Almond Milk with Sweetener and Protein Powder: She suggests using almond milk sweetened for carbs combined with protein powder for a balanced pre-workout fuel.
   • Protein in Coffee: Mixing protein powder into coffee is also an effective way to get both caffeine and protein pre-exercise.
2. Amino Acids and Fueling Strategy:
   • Circulating Amino Acids: Having amino acids available helps support muscle function and recovery.
   • Carb + Protein Before Exercise: This combination is crucial, especially for longer workouts. For her ocean swims, she emphasizes both carbs and protein.
3. Specifics for Different Workouts:
   • Strength Training: Consuming around 15 grams of protein pre-workout can enhance performance and elevate excess post-exercise oxygen consumption (EPOC), which helps with recovery and maintains elevated resting metabolic rate (RMR).
   • Cardio Workouts: For cardio sessions lasting up to an hour, she recommends adding about 30 grams of carbohydrates.
4. Timing and Quantity:
   • Half-Hour Pre-Workout: A fueling experiment shows that you don’t need a full meal; a smaller amount, like what you might mix into coffee, can suffice.
   • Blood Sugar and Hypothalamus Stimulation: The goal is to raise blood sugar levels enough to stimulate the hypothalamus, optimizing performance.

These insights highlight her approach to tailored nutrition strategies that align with the specific demands of different types of exercise.

• The precise amount of blood glucose needed to safely signal the hypothalamus can vary among individuals, but generally, maintaining blood glucose levels within a normal range (around 70 to 100 mg/dL when fasting) is important for optimal functioning.
• During exercise, it’s typically suggested that blood glucose levels should not drop below 60 mg/dL to avoid hypoglycemia, which can impair performance and trigger stress responses.
• Consuming carbohydrates before or during prolonged or intense workouts helps maintain these levels and ensures the hypothalamus receives the signals needed for proper metabolic regulation.
• For specific recommendations, it’s always a good idea to consult with a healthcare provider or a nutrition expert, especially if you have underlying health conditions.
• To maintain adequate blood glucose levels during exercise, a general guideline is to consume about 30 to 60 grams of carbohydrates per hour, depending on the intensity and duration of the workout.
• For shorter, less intense activities, 30 grams may suffice, while more prolonged or intense sessions might require closer to 60 grams. (?)
• If you’re looking at pre-workout fueling, consuming around 15 to 30 grams of carbohydrates about 30 minutes before exercise can help elevate blood glucose levels adequately to signal the hypothalamus and support performance.
• Always consider personal factors, such as your activity level, body weight, and individual metabolism, when determining the best carbohydrate intake.

Dr. Stacy Sims and Dr. Mikki Williden both emphasize the importance of strategic fueling for female athletes, but their approaches differ slightly in terms of timing, macronutrient balance, and individualized strategies. Here’s a comparison of their key perspectives on fueling for female athletes:

Dr. Stacy Sims:

Dr. Sims focuses on hormonal fluctuations in females and tailors her fueling strategies to different phases of the menstrual cycle, life stages (perimenopause/menopause), and exercise types. She emphasizes protein and nutrient timing to optimize recovery and performance while minimizing the impact of hormonal changes.

Key Fueling Recommendations:

• Pre-Workout: Eat 100-150 calories, with a focus on a balance of 15g of protein and 30g of carbohydrates to stabilize blood sugar and prevent early fatigue. She suggests having small, easily digestible foods to avoid a full stomach, even adding calories to coffee or tea.
• Post-Workout: Sims recommends 30-40g of protein with a small amount of carbs immediately post-workout to stop muscle breakdown (catabolic state) and promote muscle repair and recovery (muscle protein synthesis). She highlights the need for leucine (2.7-3.5g) to trigger this response.
• Menstrual Cycle: During the high-hormone phase (luteal phase), Sims suggests increasing carbohydrate intake slightly and focusing on recovery since the body’s ability to access stored glycogen and build muscle is reduced.
• Post-Menopausal Fueling: For women in perimenopause and post-menopause, she recommends a higher protein intake (40-60g post-exercise) to combat anabolic resistance and optimize muscle protein synthesis.
• Focus: Protein timing, distribution, and eating diverse, whole foods for gut and overall health. She emphasizes avoiding a state of Low Energy Availability (LEA), which can impair recovery, metabolism, and hormone function.

Emphasis:

• Tailoring nutrition to hormonal changes.
• Protein-centric recovery and support for gut health.
• Avoiding prolonged catabolic states and LEA.

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Dr. Mikki Williden:

Dr. Mikki, a registered nutritionist and endurance athlete, advocates a more individualized approach to fueling, where the intensity and duration of training dictate the nutrition strategy. Her recommendations focus on balancing macronutrients based on the athlete’s personal goals (e.g., fat adaptation vs. high-carb fueling), training, and performance needs, while being mindful of avoiding over-fueling or under-fueling.

Key Fueling Recommendations:

• Pre-Workout: Dr. Mikki encourages adjusting pre-workout fueling based on the intensity and length of the session. For high-intensity or endurance workouts, she suggests moderate carbohydrates, but for lower-intensity or shorter sessions, she often emphasizes a fat-first approach, particularly for athletes working on metabolic efficiency.
• Post-Workout: She recommends a mix of protein and carbohydrates post-workout to replenish glycogen and support recovery, but the amount of carbohydrate depends on the athlete’s goals. For fat-adapted athletes, she may suggest lower carbohydrate post-workout and instead emphasize protein and fats.
• Menstrual Cycle: Dr. Mikki also recognizes the importance of adjusting nutrition based on the menstrual cycle but focuses more on personalized strategies based on performance goals. For example, in the follicular phase (early cycle), she may suggest higher carb fueling for intense sessions, and during the luteal phase, she may recommend scaling back intensity and supporting recovery with anti-inflammatory foods.
• Individualized Approach: Dr. Mikki’s approach tends to emphasize metabolic flexibility and personalization based on an athlete’s goals, whether it be fat adaptation or optimizing performance with higher carbohydrate intake. Her fueling philosophy also considers gut health and digestive comfort.
• Fat Adaptation: She is more inclined to incorporate low-carb, high-fat (LCHF) strategies for long-duration, lower-intensity sessions to enhance fat-burning capabilities.

Emphasis:

• Metabolic flexibility (adjusting fuel type based on workout intensity).
• More focus on fat adaptation strategies for certain athletes.
• Carbohydrate intake based on specific workout needs and performance goals.

Ask Stacy: Should I Fuel Before an Early-Morning Workout?

This passage explains the considerations and potential consequences of fasted training, particularly in the context of early morning workouts, with a focus on how men and women are affected differently.

Key Points:

1. Early Morning Workouts & Fasted Training:
   • If you wake up early and go straight to your workout without eating, this may seem convenient, but it could negatively impact your performance and recovery, especially for women.
   • Men vs. Women: Men can occasionally skip eating before low-intensity workouts that are less than 90 minutes, as long as they refuel properly afterward.
   • However, for high-intensity efforts (e.g., intervals or HIIT), eating before or during the workout is necessary to reach the desired performance level.
   • Women: For women, fasted exercise can be more problematic. While fasted training may slightly increase fat burning, over time it can lead to endocrine dysfunction (disrupting hormones like estrogen), particularly if done frequently. Women should prioritize fueling before workouts, especially for long-term hormonal and metabolic health.
2. Fueling & Performance:
   • If your goal is to hit high intensities during a workout (e.g., VO2 max intervals or HIIT), you need to be properly fueled. Skipping food beforehand can limit your ability to reach the necessary output for optimal training adaptations.
   • This is particularly important for triathletes who may train multiple times a day with limited recovery between sessions. Fasted training can suppress appetite hormones and reduce overall daily energy intake, which can impair recovery and performance.
3. Energy Availability & Recovery:
   • Low Energy Availability (LEA): You want to avoid being in a state where your body doesn’t have enough fuel to support both your workout and normal bodily functions. LEA can lead to issues like impaired recovery, fatigue, hormonal imbalances, and decreased performance.
   • Fasted training occasionally is acceptable for short, low-intensity sessions, but for overall health and performance, it’s better to eat something small beforehand to support hormone balance and prevent excessive stress on the body.
4. Practice Race Day Nutrition:
   • Your early morning workouts are also an opportunity to practice your pre-race fueling strategy. Finding a pre-workout meal that helps you feel calm and ready without upsetting your stomach is essential for race day preparation.

Overall Message:

While fasted training might seem appealing for some athletes, especially for early morning workouts, it has different effects on men and women. Women are more prone to negative consequences, such as hormonal imbalances, when training fasted over the long term. To optimize performance, recovery, and long-term health, it is generally better to have something small before training, regardless of gender, particularly for high-intensity or long sessions.

When burning fat as the primary fuel source, particularly during lower-intensity or longer-duration activities, carbohydrate needs can be adjusted. Here are some key points to consider:

1. Fat Oxidation: At lower intensities, the body primarily uses fat as fuel. This means you may not need as many carbohydrates compared to high-intensity efforts.
2. Carbohydrate Intake: If your goal is to optimize fat burning, you might aim for a lower carbohydrate intake before exercise—around 10 to 20 grams—especially for low-intensity workouts. This can help your body adapt to using fat more efficiently.
3. Timing: Consuming some carbohydrates before exercise can still be beneficial for performance, even if fat is the primary fuel. A small amount can help maintain energy levels without significantly impacting fat oxidation.
4. Adaptation: Over time, with consistent training and a higher fat diet (like a ketogenic diet), your body can become more efficient at utilizing fat for fuel, which may reduce the need for carbohydrates during certain workouts.
5. Listen to Your Body: Individual responses vary, so it’s important to experiment and find what works best for you, balancing between fat utilization and maintaining performance levels.

Overall, while carbohydrates can support higher-intensity efforts, training your body to burn fat effectively can allow for more flexibility in your fueling strategies.

We want to eat before the workout because…

We want to intake protein with some carbs post workout because….

We want to prioritize our protein intake throughout our day because…

If you do a heavy resistance training workout or high heart rate workout…are you in a catabolic state or anabolic state post workout?

The immediate post-workout period can involve elements of both catabolism and anabolism, and the balance between these two states can vary based on several factors, including the type of workout, nutrition, and individual physiology. Let’s explore this in more detail:

Catabolic State:

• During a heavy resistance training workout or a high-intensity cardiovascular workout, your body undergoes stress and energy expenditure.
• Muscle tissue can experience microscopic damage and breakdown due to the intense physical stress, leading to a transient catabolic state.
• Cortisol, a stress hormone, might be elevated after intense exercise, potentially promoting muscle protein breakdown.
• In the immediate aftermath of the workout, your body may continue to experience some catabolic effects.

Anabolic State:

• In response to resistance training, the body initiates the repair and recovery process.
• In the hours following exercise, especially if you provide your body with proper nutrition, it shifts toward an anabolic state.
• Consuming protein and carbohydrates after exercise supports muscle repair and replenishes glycogen stores, respectively.
• Hormones like insulin and growth factors play a role in promoting anabolism and tissue repair.

The transition from catabolism to anabolism is not always immediate and can vary based on the intensity and duration of the workout, individual factors, and the strategies you implement post-workout. The post-exercise window, often referred to as the “anabolic window,” is a critical time for nutrient intake to support recovery and muscle protein synthesis.

Strategies to Support Anabolism Post-Workout:

1. Protein Intake: Consuming an adequate amount of protein post-workout provides essential amino acids for muscle repair and growth.
2. Carbohydrate Intake: Carbohydrates help replenish muscle glycogen stores and support insulin release, which is an anabolic hormone.
3. Hydration: Staying hydrated is crucial for optimal recovery and metabolic processes.
4. Rest: Prioritize sleep and rest to further support recovery and anabolic processes.
5. Moderate Cardio: Engaging in moderate-intensity cardio after resistance training might help support recovery and anabolism without inducing excessive catabolic effects.

In summary, immediately after a heavy resistance training or high-intensity workout, you might experience elements of both catabolism and anabolism. The key is to provide your body with the right nutrients and rest to facilitate recovery and the transition into a more pronounced anabolic state, which supports muscle repair, growth, and overall adaptation.

If you want to improve body composition or lose “weight”?

• Add in the changes before the changes happen in the “Transition” time of life
• Adjust your meal timing with your workouts- but also adjust your workout duration, intensity and type!
• Post training re-feed within 30-minutes to reduce cortisol (exercise stress – anabolic response) get out of catabolic stress) and muscle protein synthesis (for women but men can wait longer)
• Dose your amino acids and protein timing in the day (amino acid profile with 3g of leucine – see KION and use lowcarbathlete code)
• Improve your gut health (Test and not GUESS) and microbiome diversity (G MAP!)
• Gut health improves immune health, brain health and all health!
• Avoid “LEA” by exercise more and eat less = low energy availability (symptoms similar to menopausal symptoms)
• Our ability to ADAPT changes
• EATING in and around our workouts to reduce “stress” -catabolic state.

FASTING or FED Exercise?  What is your WHY?  What is your PURPOSE?

When should you eat after your workout?

• Exercise stress is a greater adaptor stress than intermittent fasting
• Eating in a 12 hour window and not eating for 12 hours should be natural as it matches your circadian rhythm
• Exercising -Training with purpose then avoid intermittent fasting as 16 hour fast with an 8 hour eating window.
• Adding in exercise in your day is an adaptive stressor (hormesis) as intermittent fasting
• Longevity benefits from fasting is also found in EXERCISE benefits for the athlete! Telomere length, joint health, muscle, bone density… for women.
• If need to fast then don’t eat after dinner and wait to eat in the morning when hungry but if exercising then try some calories (coffee with benefits) pre workout (100-150 calories) then eat protein or drink protein mixed in water post workout if not hungry- then have your meal with your real food protein 30-40g plus healthy fats and fruit in season or cruciferous vegetables.
• Avoid powders, bars and processed food as much as possible… choose nutrient dense real food first then supplement as needed with protein drinks- powder.
• If you can’t do WHEY PROTEIN (best amino acid leucine per 20g protein) then try PALEO VALLEY Bone Broth Protein (Colostrum added) or vegan protein should be rice and pea protein blend as LAIRDS to get enough 3g leucine in the amino acid profile.
• If exercising more than 1hr30 minute endurance training session, heavy strength workout or hard high intensity workout then try to get the post exercise protein.
• If just easy workout under 1hr30 then you can wait until your next real food meal to eat and refuel.

When should you eat… plan ahead if you are looking for results!

• Remember the importance of nutrient timing to improve your adaptation to your training you just worked hard completing – why waste the efforts?
• Changing the body composition – isn’t about eating less and exercising more but exercising the right intensity and eating the right foods at the right time.
• Who doesn’t experience excessive life stress and internal sources of HIDDEN chronic stress (test and not guess!!)?  We need to not add more stress to our stress bucket which results staying in a CATABOLIC STATE = BREAK DOWN.
• Work on how you eat, when you eat, why you eat and of course WHAT YOU EAT to improve your body composition as well as your gut health, recovery and repair.
• Too much long distance endurance training can impact your gut health (Check out SFuels TRAIN with glutamine!) leading to leaky gut and dysbiosis.

Why do you need to focus on nutrient timing to improve your body composition, repair and recovery?

How does long distance endurance exercise impact gut health, leaky gut and dysbiosis? How does hot weather exercise impact the gut health?

Long-distance endurance exercise and hot weather exercise can both have significant effects on gut health, including potential impacts on leaky gut and dysbiosis. Let’s explore each aspect in detail:

Long-Distance Endurance Exercise and Gut Health:

1. Gut Motility: Intense and prolonged endurance exercise can lead to a decrease in blood flow to the gut, a phenomenon known as “exercise-induced splanchnic hypoperfusion.” This can affect gut motility, potentially causing gastrointestinal discomfort, cramping, and even diarrhea. Reduced blood flow may also affect nutrient absorption.
2. Leaky Gut: Leaky gut, or increased intestinal permeability, refers to the loosening of the tight junctions between cells lining the intestinal wall. While some studies suggest that moderate exercise can be beneficial for gut health, extreme endurance exercise might exacerbate leaky gut. This is because prolonged exercise can trigger inflammation, oxidative stress, and changes in blood flow, which may contribute to increased gut permeability.
3. Immune System: Intense and prolonged exercise can temporarily suppress the immune system, leaving the body more susceptible to infections. This could potentially impact gut health by affecting the balance of gut microbiota and their interactions with the immune system.
4. Dysbiosis: Dysbiosis refers to an imbalance in the gut microbiota, which can negatively affect digestion, nutrient absorption, and overall gut health. Some research suggests that intense and prolonged exercise might alter the composition of the gut microbiota, potentially leading to dysbiosis. However, the exact relationship between exercise and gut microbiota is complex and not fully understood.

Hot Weather Exercise and Gut Health:

1. Dehydration: Hot weather exercise can lead to increased sweating and fluid loss, potentially leading to dehydration. Dehydration can reduce blood flow to the gut and impair digestion and absorption of nutrients. It can also exacerbate gastrointestinal discomfort and contribute to gut issues.
2. Heat Stress: Exercising in hot weather can increase body temperature and lead to heat stress. Heat stress can trigger changes in gut motility and blood flow, potentially leading to gastrointestinal symptoms.
3. Electrolyte Imbalance: Sweating during hot weather exercise can result in the loss of electrolytes like sodium, potassium, and magnesium. Electrolyte imbalances can disrupt normal gut function and contribute to gastrointestinal distress.
4. Oxidative Stress: Hot weather exercise can increase oxidative stress in the body, which might have negative effects on gut health. Oxidative stress can contribute to inflammation and tissue damage in the gut.

Mitigating the Effects:

To minimize the potential negative impacts of long-distance endurance exercise and hot weather exercise on gut health, consider the following strategies:

• Hydration: Stay well-hydrated before, during, and after exercise to maintain proper blood flow and support digestion.
• Nutrition: Consume easily digestible carbohydrates and electrolytes during endurance exercise to maintain energy levels and electrolyte balance.
• Moderation: Avoid excessive and sudden increases in exercise intensity or duration, as this can reduce the risk of gut issues.
• Recovery: Adequate post-exercise recovery is crucial. Include nutrient-rich foods to support gut health and immune function.
• Probiotics: Some research suggests that probiotics might help support gut health in athletes, but individual responses can vary.
• Consultation: If you’re experiencing persistent gut issues during exercise, consider consulting a healthcare professional or sports nutritionist.

Remember that individual responses to exercise and environmental conditions can vary. Listening to your body and making adjustments accordingly is important for maintaining both gut health and overall well-being.

How much leucine amino acid is in steak?

The leucine content in steak can vary based on factors such as the cut of meat and its protein content. Leucine is one of the three branched-chain amino acids (BCAAs) and is particularly important for stimulating muscle protein synthesis. Here’s an approximate leucine content in a 3.5-ounce (100-gram) serving of cooked beef steak:

• Beef Steak (cooked):
  • Ribeye Steak: Around 2.0 to 2.5 grams of leucine
  • Sirloin Steak: Around 2.5 to 2.8 grams of leucine
  • Tenderloin/Filet Mignon: Around 2.7 to 3.0 grams of leucine
  • New York Strip Steak: Around 2.2 to 2.6 grams of leucine

These values are approximate and can vary based on factors such as the specific cut of meat, cooking method, and the source of nutritional data. Remember that leucine is just one of the essential amino acids found in steak, and consuming a variety of protein sources that provide a full spectrum of amino acids is important for overall nutrition and muscle recovery.

If you’re specifically looking to optimize your leucine intake for muscle protein synthesis, you might also consider other protein sources that are particularly rich in leucine, such as whey protein and dairy products.

How much leucine amino acid is in plant based protein per 30 grams of protein

The leucine content in plant-based protein sources can vary depending on the type of plant protein and its amino acid composition. However, plant-based proteins generally have slightly lower leucine content compared to animal-based proteins.

Here’s an approximate range of leucine content in various plant-based protein sources per 30 grams of protein:

• Pea Protein: Around 2.5 to 3.0 grams of leucine
• Soy Protein: Around 2.5 to 2.8 grams of leucine
• Brown Rice Protein: Around 1.5 to 2.0 grams of leucine
• Hemp Protein: Around 1.0 to 1.5 grams of leucine
• Quinoa: Around 1.5 to 1.8 grams of leucine (per 30 grams of quinoa, which contains approximately 8 grams of protein)

These values are general estimates and can vary based on factors such as the brand of protein powder or the specific amino acid profile of the plant protein. While plant-based protein sources might have slightly lower leucine content compared to animal-based sources, they can still be effective in supporting muscle protein synthesis when consumed in appropriate amounts and in combination with a variety of other protein sources.

If you’re looking to optimize leucine intake for muscle protein synthesis with plant-based proteins, you might consider consuming slightly more protein or including a variety of plant-based protein sources to ensure you’re getting a complete range of amino acids.

How much leucine amino acid is in 30 grams of whey protein animal based protein?

Whey protein is an animal-based protein source that is particularly rich in leucine compared to many other protein sources. The leucine content in whey protein can vary slightly depending on the brand and type of whey protein (concentrate, isolate, hydrolysate). On average, whey protein contains around 10-11% leucine content.

Here’s an approximate calculation of leucine content in 30 grams of whey protein:

Leucine content in 30 grams of whey protein = 30 grams of whey protein * 0.10 (average leucine content percentage)

Leucine content in 30 grams of whey protein ≈ 3 grams of leucine

Please note that these values are approximate averages and can vary based on the specific brand and type of whey protein you’re using. Whey protein is often recommended for its high leucine content and rapid digestion, which makes it a popular choice for those seeking to support muscle protein synthesis and recovery.

Nutrient timing post-workout is essential for avoiding a prolonged catabolic state and promoting an anabolic state to enhance muscle protein synthesis (MPS).

Let’s break down the concepts of catabolism, anabolism, and nutrient timing:

Catabolism and Anabolism:

• Catabolism: During exercise, especially intense or prolonged workouts, the body’s energy reserves are depleted, and muscle tissue may experience breakdown. This catabolic state can lead to muscle protein breakdown and decreased protein synthesis, ultimately impairing muscle recovery and growth.
• Anabolism: The anabolic state is the opposite of catabolism. It involves processes that promote tissue repair, growth, and overall recovery. In the context of muscle, anabolism refers to the synthesis of new muscle proteins, which leads to muscle growth and repair.

Nutrient Timing and Muscle Protein Synthesis:

After exercise, the body is in a more receptive state to nutrients due to increased blood flow to muscles and improved insulin sensitivity. This post-exercise window, often referred to as the “anabolic window,” is a critical time for nutrient intake to promote muscle recovery and growth. Nutrient timing serves several purposes to support muscle protein synthesis and shift the body toward an anabolic state:

1. Protein Intake: Consuming protein post-workout provides the necessary amino acids for muscle repair and synthesis. Leucine, in particular, plays a key role in initiating muscle protein synthesis.
2. Carbohydrate Intake: Carbohydrates help replenish muscle glycogen stores, which are depleted during exercise. Restoring glycogen levels supports energy availability for subsequent workouts and reduces the need for the body to break down muscle proteins for energy.
3. Insulin Response: Carbohydrates, especially when consumed with protein, stimulate insulin release. Insulin is an anabolic hormone that helps transport nutrients, including amino acids, into muscle cells, promoting muscle growth and recovery.
4. Amino Acid Delivery: Nutrient timing enhances the rapid delivery of amino acids to muscle cells, maximizing the opportunity for protein synthesis.
5. Reduction of Cortisol: Cortisol, a stress hormone, can promote muscle protein breakdown. Consuming nutrients after exercise can help reduce cortisol levels and mitigate muscle breakdown.

Fueling and Training for an Anabolic State:

To improve muscle protein synthesis and promote an anabolic state:

1. Protein Intake: Consume a high-quality protein source post-workout to provide amino acids, particularly leucine, which triggers muscle protein synthesis.
2. Carbohydrate Intake: Include carbohydrates in your post-workout meal or shake to replenish glycogen stores and support insulin release.
3. Timing: Consume a balanced meal or protein shake within the post-exercise window, ideally within 30 minutes to 2 hours after exercise.
4. Hydration: Stay well-hydrated to support nutrient transport and overall recovery.
5. Progressive Resistance Training: Engage in resistance training exercises that challenge your muscles and stimulate growth.
6. Adequate Rest: Prioritize sleep and recovery to support overall anabolism.

Remember that while nutrient timing is important, overall daily nutrition and consistency in training are key factors in promoting an anabolic state and optimizing muscle protein synthesis. Consult with a registered dietitian or nutritionist for personalized guidance based on your goals, training regimen, and individual needs.