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.

What is right for YOU the aging endurance athlete who is doing key high performance 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).

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!

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??

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?

What is your goal?  Fat Loss?  Health?  Performance Gains? 

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 does nutrient timing post exercise impact the female athlete and muscle protein synthesis?

Nutrient timing, particularly post-exercise, can play a significant role in supporting muscle recovery and protein synthesis in female athletes, just as it does for male athletes. Muscle protein synthesis (MPS) is the process by which the body builds new muscle proteins, and optimizing nutrient intake after exercise can enhance this process. Here’s how nutrient timing can impact female athletes and their muscle protein synthesis:

1. Protein Intake: Protein intake is crucial for muscle repair and growth. Consuming an adequate amount of high-quality protein post-exercise provides the essential amino acids necessary for MPS. For female athletes, the recommended protein intake can vary based on factors such as training intensity, goals, and body weight. Aim for a protein source that includes a balance of essential amino acids, such as lean meats, poultry, fish, dairy, eggs, legumes, and plant-based protein sources.

2. Timing: The timing of nutrient intake matters for muscle recovery. Consuming protein and carbohydrates within the post-exercise window (typically within 30 minutes to 2 hours after exercise) can maximize the benefits. This is because muscles are more sensitive to nutrients during this time, and the body is primed for replenishing glycogen stores and initiating muscle repair.

3. Carbohydrates: Carbohydrates play a role in replenishing muscle glycogen, the primary source of energy during exercise. Adequate glycogen levels are important for optimal athletic performance and recovery. Including carbohydrates along with protein post-exercise can help support glycogen replenishment and enhance muscle recovery.

4. Leucine Content: Leucine, an essential amino acid found in protein sources, is particularly important for stimulating MPS. Foods rich in leucine, such as whey protein, dairy, and lean meats, can help enhance the anabolic response post-exercise.

5. Hydration: Rehydrating after exercise is crucial for overall recovery. Proper hydration supports nutrient delivery to muscles and helps maintain bodily functions necessary for recovery and adaptation.

6. Individual Variability: Female athletes, like male athletes, vary in their nutritional needs and responses to exercise. Factors such as training intensity, goals, menstrual cycle phase, and overall health can influence nutrient requirements and responses to post-exercise nutrition.

7. Menstrual Cycle Considerations: Female athletes should also consider the potential impact of their menstrual cycle on nutrient needs and recovery. During certain phases of the menstrual cycle, there might be increased nutrient requirements, particularly iron and calcium.

8. Long-Term Approach: While nutrient timing after exercise is important, it’s also crucial to consider overall dietary patterns. Consistently consuming a well-balanced diet that supports energy intake, macronutrient distribution, and micronutrient needs is essential for overall athletic performance and recovery.

In summary, nutrient timing post-exercise can significantly impact muscle protein synthesis and recovery for female athletes. By consuming an appropriate balance of protein and carbohydrates, along with considering individual needs and cycle considerations, female athletes can optimize their nutrient intake to support their training goals and overall performance. Consulting with a sports nutritionist or registered dietitian who specializes in working with athletes can provide personalized guidance based on individual goals and needs.

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.