Tag Archives: sportsnutrition

Questions to ask yourself before you start any “diet”

Swipe through below images!

Welp, it is the first week of the New Year 🗓. And every January, millions of Americans begin their new year with some sort of diet.

While I do believe you’ve got to “earn your right to diet” in the first place, if you ARE beginning a new dietary protocol, Please go through the slides and ask these questions 🙋🏻‍♀️ first!

Your diet should:
•Be sustainable
•Have an exit strategy (or at least a discussion of what to do next)
•Not require using supplements/products forever
•Work with your goals (Example: Keto diet when you’re an athlete)
•Work with your activity levels (aka you should be eating more than 1200-1400 calories!!)

These are just a few important considerations to ask before investing time, and energy into any new #dietplan. What questions would you add? 👇🏻

🤍Play the long game, and make your lifestyle sustainable!
☮️Contentment will bring freedom.
Click HERE to apply for coaching!


NO, You do NOT need a detox, cleanse or reset after the holidays!

🙅🏻‍♀️No detox, cleanse or reset needed. Its likely metabolic function that needs to be addressed.

💡 What you really need is a personalized plan with consistency and patience — Not a restrictive dietary protocol.🙅🏻‍♀️

⚠️The negative implications of fasting/cleanses need to be addressed – chronic energy depletion, lack of energy storage, lack of thyroid hormone conversion and sacrificing long term health for short term gain.

⚠️The less food you eat means more synthetic supplements necessary to get all the missing nutrients you are not taking in. 💊

⚠️The less food you eat means the less energy you have over time. 😴

⚠️Lastly, the more often you fast the less appetite you have. Who even wants an appetite these days? This gives you more time to work, work, work! (Sense my sarcasm?)🤪can Hustle culture be left in 2021 ?

While I know many folks who truly believe in the “magical power” of cleanses and detoxes….

The one fact that is indisputable when it comes to practicing prolonged restrictive protocols: this can and will reduce your basal metabolic rate and make it harder to maintain any weight lost OR lose in the future. It also causes nutritional deficiencies and more…. (I’ve learned this the hard way)

💰 Save your money & avoid these programs like you do The ‘vid. 🦠

👉🏼In my coaching program, you learn the nuances of metabolic function, the importance of nutritional periodization and how to live a happy and sustainable lifestyle! Click here to apply for coaching–let’s do this!! 💞


What to do for 2022-Focus on Mastering the Basics!

🎉Happy New Years 2022! As we see the weight loss ads, fad diet gimmicks, 30 day & 75 hard challenges all over the feeds, I’d like to offer the advice of MASTERING THE BASICS for your 2022 resolution goals.

Research on resolutions shows that only 40-60% of people maintain their NYE resolutions six months later. Folks may start off strong, but when they are doing unsustainable protocols, quickly lose steam, fall off, or even worse develop results that are opposite of what were desired in the first place. 🤷🏻‍♀️🙅🏻‍♀️

That’s why I recommend that for this upcoming year, we prioritize learning how to manage our stress better, because stress is truly the cause of so many of our health concerns. 🧘‍♀️
Next is sleep, proper fuel, daily movement, healthy digestion, awesome poops and THEN you can add in strength training, at least twice per week, but a 3-4 day split I think it’s the best way to approach it. 💪🏻 To clarify: yes, you should prioritize sleep and nutrition before getting your workouts in. 🙂

By mastering the basic habits of health, you are creating a sustainable routine. This solid foundation will give you the lasting results you truly desire.

If you’re ready to break free from ways of the past: eliminating your favorite foods, yo-yo dieting, and endless hours in the gym—2️⃣0️⃣2️⃣2️⃣is the year to do so.

Click here to Apply for my 8 week Foundations program! Let’s do this!


Let’s get BACK to BASICS for Digestion & Absorption

📌Back to basics- Digestion & absorption edition 🤓

It’s important to address these GI basics before thinking you need any advanced protocols.

The biggest culprits I see in my coaching practice is improper stress management, poor chewing and rushed eating! Focusing on these “low hanging fruit” lifestyle changes can make dramatic impacts!

Next is HCL insufficiency, bile salt insufficiency, enzyme insufficiency, and a lack of dietary fiber (Insoluble vs Soluble).

Stomach acid is essential for proper digestion, especially protein and supports the absorption of essential nutrients, such as, Zinc, Copper, Iron, Calcium & B12. Not only does it help with digestion but it plays a vital role in protecting the body from harmful pathogens.

🙅🏻‍♀️Stop: Taking stomach acid suppressors, skipping meals and eating a low protein diet!⁣
✔️Start: Addressing chronic stress, eat a nutrient dense diet, improve your gut / brain connection with mindful eating practices. 🧘‍♀️

Lack of digestive enzymes production which are vital to properly break down the food we eat, can lead to slower transit time and poor nutrient absorption. This can result in feelings of bloat, constipation, acid-reflux, and gas.

🙅🏻‍♀️Stop: Rushing your meals and slouching around after eating.⁣
✔️Start: Supporting stomach acid production, chew your food properly (20-30 Times) and address any underlining gut inflammation. ⁣

Bile release is crucial for the emulsification of fats, so that they can then be properly broken down and absorbed. You won’t get the all the benefits of these healthy fats if they are not properly broken down. 🧈⁣

🙅🏻‍♀️Stop: Restricting fats or consuming too much of the wrong kind, like vegetable oils & fake butter⁣
✔️Start: Getting enough healthy fats in your diet and support stomach acid production

Finally, a healthy and balanced gut flora supports our body to proper digest food and protects from harmful pathogens. 🙌🏻

Complete digestion = more optimal nutrients! 🍽

Interested in working together? Apply here for coaching!

How to properly prepare grains, seeds and legumes (and the benefits)

REPOST from Chantal Cook FNTP

All nuts, seeds, grains, and legumes contain anti-nutrients that require neutralization.  Nuts and seeds contain enzyme inhibitors that actually block digestion – and this can potentially cause negative effects on the body.  Grains and legumes contain phytic acid that robs the body of super important minerals such as magnesium, calcium, copper, zinc, and iron.  The overall impacts are negative because of the frequency and quantity in which these foods are present in the modern diet.

Soaking grains, nuts, seeds, and legumes generally involve adding the food to a bowl, covering the food in the bowl with water, adding a neutralizer, letting the food sit at room temperature for a while, and then draining.

If you decide to eat grains, legumes, nuts, and seeds, always make sure to follow the guidelines below to prepare them for optimal nutrition (bio-availability) and health.

I do not recommend eating these foods all day every day, because even when soaked it can still be quite rough on the digestive system for some.

Soaking Grains:

Quinoa: Place 2 cups of quinoa into a large mixing bowl and cover with 6 cups of filtered water.  Stir in 1 tbsp of apple cider vinegar, fresh lemon juice, or whey.  Cover and leave the bowl at room temperature for 24 hours.  Drain, rinse and cook as usual.

Rice + Millet: Place 2 cups of grain in a large mixing bowl and cover with 2 cups of warm filtered water.  Stir in 2 tbsp of apple cider vinegar, lemon juice, or whey. Cover the bowl and leave at room temperature for about 7 hours.  Drain, rinse and cook as usual.

Oatmeal: Place 2 cups of grain in a large mixing bowl and cover with 2 cups of warm filtered water.  Stir in 2 tbsp of apple cider vinegar, lemon juice, or whey. Cover and leave the bowl at room temperature for about 7 hours to 24 hours.  Drain, rinse and cook as usual.

All Other Grains: place 2 cups of grains in a large mixing bowl and cover with 2 cups of warm filtered water.  Stir in 2 tbsp of apple cider vinegar, lemon juice, or whey.  Cover and leave the bowl at room temperature for 12-24 hours.  Drain, rinse and cook as usual or dry in a dehydrator.

Soaking Legumes:

Kidney-, Navy-, Black-, Pinto-, White Beans: Place 2 cups of beans into a large mixing bowl and cover with warm filtered water.  Stir in 2 pinches of baking soda.  Cover and leave the bowl at room temperature soaking for at least 18-24 hours.  Every 7 or so hours drain the beans, rinse the beans, and cover with warm filtered water again, and stir in another 2 pinches of baking soda.

Drain, rinse and cook in a large stockpot, dutch oven, or a slow cooker.

Garbanzo -, Fava Beans, Split Peas: Place 2 cups of beans into a large mixing bowl and cover with warm filtered water.  Stir in 2 tbsp of apple cider vinegar or lemon juice.  Cover and leave the bowl at room temperature to soak for at least 24 hours.

Drain, rinse and cook in a large stockpot, dutch oven, or a slow cooker.

Lentils: Place 2 cups of lentils into a large mixing bowl and cover with warm filtered water.  Stir in 2 tbsp of apple cider vinegar or lemon juice.  Cover and leave the bowl at room temperature to soak for at least 7 hours.

Drain, rinse and cook in a large stockpot, dutch oven, or a slow cooker.

Soaking Nuts & Seeds

All Nuts And Seeds: Place 4 cups of raw, shelled nuts into a large mixing bowl.  Cover with filtered water and stir in 1 tbsp of Celtic sea salt.  Cover the bowl leave it at room temperature to soak.

♦♦ See the chart below for specific times.

Drain and rinse the nuts or seeds and place them in a dehydrator.  | Alternatively spread the nuts or seeds on a large baking sheet lined with unbleached parchment paper and dehydrate them in a warm over (under 150 ˚F) for 12-24 hours, you want them to have that crunch.  I usually let the nuts dehydrate overnight when I use the oven. |

♦ Almonds: 8-12 hours
♦ Brazil Nuts: 4-6 hours
♦ Cashews: 3-6 hours
♦ Flaxseeds: 8 hours
♦ Hazelnuts: 7-8 hours
♦ Hempseeds: do not soak
♦ Macadamia: do not soak
♦ Pecans: 4-6 hours
♦ Pepita/Pumpkin Seeds: 8 hours
♦ Pistachios: do not soak
♦ Pine Nuts: do not soak
♦ Sesame Seeds: 7-8 hours
♦ Sunflower Seeds: 2-4 hours
♦ Walnuts: 4 hours

Sprouting Grains, Seeds, Nuts & Legumes

There are four simple steps to sprouting grains, legumes, nuts, and seeds.

Step 1: Using a large bowl soak your grains, legumes, nuts, or seeds in water.  Make sure that the water is double the amount of the item being soaked.  Leave at room temperature for the specified amount of time listed below.  If you desire you may rinse and change the water halfway through the soaking time.

Step 2: Drain the liquid, rinse, and fill the bowl back up with fresh water.  Next, drain the liquid at an angle to create a humid environment (use a mesh lid on a mason jar).  The goal is to keep the kernels moist until they sprout a bud.  This happens when the kernels are exposed to light and moisture.

Step 3: Repeat step 2 every few hours, but at least twice daily.

Step 4: In 1-4 days, your sprouted grain, nut, bean, or seed should be ready to use.

♦ Adzuki | soaking: 8 hours | sprouting: 3-5 days
♦ Alfalfa | soaking: 8 hours | sprouting: 2-5 days
♦ Almond | soaking: 8-12 hours | sprouting: 12 hours
♦ Barley | soaking: 6-8 hours | sprouting: 2 days
♦ Buckwheat | soaking: 15 minutes | sprouting: 1-2 days
♦ Chickpea | soaking: 12 hours | sprouting: 12 hours
♦ Corn | soaking: 12 hours | sprouting: 2-3 days
♦ Fenugreek | soaking: 8 hours | sprouting: 3-5 days
♦ Kamut | soaking: 7 hours | sprouting: 2-3 days
♦ Lentil | soaking: 8 hours | sprouting: 12 hours
♦ Millet | soaking: 8 hours | sprouting: 2-3 days
♦ Mung | soaking: 1 day | sprouting: 2-5 days
♦ Oats | soaking: 6 hours | sprouting: 2-3 days
♦ Pepita/Pumpkin Seed | soaking: 8 hours | sprouting: 1-2 days
♦ Quinoa | soaking: 2 hours | sprouting: 1-2 days
♦ Rice | soaking: 9 hours | sprouting: 3-5 days
♦ Sesame Seed | soaking: 8 hours | sprouting: 1-2 days
♦ Spelt & Rye | soaking: 8 hours | sprouting: 2-3 days
♦ Sunflower | soaking: 2 hours | sprouting: 2-3 days
♦ Wheat | soaking: 7 hours | sprouting: 2-3 days

THANK YOU Chantal Cook FNTP for this amazing blog post & information! Be sure to check out her recipes & website!

Top tips on tracking your meals/food

Macro-tracking can take some time to get the hang of, but doing so is well worth it! And there are ways to make it easier and more enjoyable so it doesn’t have to take up any more of your precious headspace.


1️⃣ Pre-Log your day ahead of time. Spend 10-15 minutes the night before to pre-plan and log your next day’s meals. Not only does it save you time from trying to log as you go, it also prevents you from making impulsive decisions in the moment.

2️⃣ Log your favorites first and work backwards. If you know you want a burger and fries for dinner, or maybe it’s a glass of wine with dinner, and or a piece of chocolate after lunch, log that first, then reverse engineer your day from there.

3️⃣ Repeat meals you enjoy eating often. Reduce decision fatigue by making a list of two to three go-to meals you don’t mind repeating and eat those throughout the week. For some variety, you can cycle through the same breakfast and lunch, while making a different dinner each night.

4️⃣ Purchase a simple food scale. You can find legit ones for <$30 at Target, or online. Start tracking/weighing! Put your plate on the food scale and zero it out (tare). Put your protein source on the plate, log the weight and zero it out. Repeat these steps for your carb, fat and veggie/fruits. If you zero/tare it out each time, you don’t have to worry about adding things up. Build your plate on the scale.⁣ You won’t have to do this forever, but right now you’re learning!

5️⃣ If your food has a barcode, scan the barcode directly into the app + adjust the serving size. If your food does not have a barcode, search for a verified entry for that specific food. Examples are “ground beef” or “cooked jasmine rice”.⁣

6️⃣ AVOID GENERIC ENTRIES such as “medium banana” or “large rib eye”. What do medium and large actually mean? Instead, find an entry for bananas in grams and an entry for rib eye in grams so you can be specific.⁣

7️⃣ Often people batch cook meat, which means you’ll be weighing the COOKED meat. The nutritional facts on the labels are for the RAW meat. Take the COOKED weight and divide it by .75 to get the raw weight that you log. (120g COOKED chicken is 160g RAW chicken…. 120g/.75 = 160g)⁣

8️⃣ Weighing a sauce or butter, honey etc? Put the jar on the scale and zero/tare it, take out your desired amount (a negative # will show on the scale) and log that number/weight.⁣

9️⃣ Focus on MACROS vs CALORIES. It may show that your macros are hit perfectly, but calories are either high or low. The reason for this is because nutrition labels have the discretion to round their data to the nearest “pretty” number essentially.⁣



3-5 meals daily works best for most. Choose times you can consistently eat each meal, and stick to those – this helps prevent cycles of under/overeating, or playing “macro tetris” too often.

Choose a primary protein source for each of your meals, & adjust the serving size until it gives you 25-50g protein, OR add another protein source to reach the 25-50g range. (We want to divide protein evenly between meals, most will hit their goal with 25-50g at each meal.)

Now you’ll know what carb sources will pair well with your proteins – choose 1-2 carb sources for each meal, and adjust serving sizes to fit your macros. (Making the meals around your workouts more carb heavy is more optimal.)

Your protein (and some carb) sources will have fat, so we’re waiting until last to add fats as needed to meals. (Timing these further from your workouts is more optimal.)

You now have a rough template you can build your days around, and tweak as needed for daily success (e.g. dropping fats when you know you’ll drink later.)


It’s Friday 1pm, when your friend texts you “Hey, let’s go to that winery tonight for dinner”

  1. Plug the foods you’ve already eaten today into your food log.
  2. Plug in your best estimate of what you’ll eat & drink at the winery–doesn’t have to be perfect, just a rough estimate so you can adjust the rest of your day to fit your goals AND enjoy the night!
  3. Plug in what you’d like to have, EVEN IF it pushes your macros over.
  4. Keep in mind you still need to hit your protein goal by the end of the day
  5. Don’t go to the winery super hungry, when you’re hungry, your inhibition is lower, and can make drinking worse. ⁣So don’t skip dinner. Just make your portion smaller.

Example: Say you planned to you have 1 cup Greek yogurt with fresh berries, with sourdough & honey before your afternoon workout and chicken thigh veggie stir fry on a bed of soaked rice for dinner. Instead make a mineral dense protein shake, (recipe reel on Instagram) keep your chicken and stir fry with veggies and reduce the rice size portion.

Now that you’ve adjusted your day around the boxes you need to tick to continue to make progress with your goals, you should be able to enjoy your night out on the town and still be within 5-10 g of your goals!

This tip is SO CRUCIAL it’s worth repeating: You will find at the end of the day, it will be much easier to achieve your goals when you spend 10-15 min at night to pre-log your day the night before.

#macros #trackingmacros #macrotips #nutritioncoach #flexibledieting

The benefits of Lion’s Mane Mushrooms

🍄 🧠 Lion’s Mane is large and has a shaggy appearance with white cascading spines that resemble a lion’s mane, hence the name. It is known as the “smart mushroom”, related to how it can improve mental clarity, focus, alertness, nerve health and overall brain support. But that’s not all, it has been shown to improve athletic performance too!

What makes lion’s mane mushroom so special?

This mushroom contains high amounts of a compound called β-glucan polysaccharides, which is a type of naturally occurring glucose polymer found in cell walls of certain fungi and bacteria. This mushroom is also rich in, lectins, proteins, lipids, hericenone, erinacine and terpenoids, which is basically everything an athlete needs for top performance. Along with β-glucan, these compounds are responsible for many of the health benefits associated with lion’s mane.


  • Contains anti-fatigue properties and increases energy.
  • Improves concentration, focus, and overall cognitive function.
  • Reduces inflammation and recovery time.
  • Accelerates fat metabolism.
  • Improves gut health.
  • Boosts the immune system

Anxiety and Depressive symptoms have also been reduced in humans fed 2g of lion’s mane, via cookies, over the course of 4 weeks. There was a significant difference between groups on the measurements of concentration and irritability, favoring the lion’s mane group.


It is well known that proper training, nutrition, and supplements are integral pieces in an athlete’s progress. Lion’s mane mushroom continues to gain popularity due to its various health benefits, however the potential benefits for athletes makes it a unique food for sports nutrition. Studies continue to show the positive physical and mental outcomes from utilizing lion’s mane. There are several ways to incorporate lion’s mane mushroom into your diet, this includes eating them whole or taking lion’s mane extract as a nutritional supplement. Athletes looking to further advance their performance should consider our newest lion mane’s supplement to add to their daily routine for optimal results.

We have been adding one serving to our morning protein smoothie! @ommushrooms

❔What brand to get❔
7 Best Lion’s Mane Supplements (in no particular order)

•Mind Lab Pro — Best Lion’s Mane Supplement Stack
•Nootropics Depot Lion’s Mane 8:1 Extract — Best Lion’s Mane Mushroom Capsules
•Om Mushroom Superfood Lion’s Mane Organic Powder — Best Lion’s Mane Mushroom Powder
•Real Mushrooms Lion’s Mane Capsules — Best Organic Lion’s Mane Supplement
•Genius Mushrooms — Best Mushroom Supplement With Lion’s Mane
•Host Defense Lion’s Mane — Best Lion’s Mane For Overall Health
•Double Wood Supplements Lion’s Mane Mushroom — Best Lion’s Mane For The Money


PMID: 29953363 PMID: 20834180  PMID: 20834180 PMID: 24266378


  1. Mudge, K. (2017, April 09). Lion’s Mane: A new candidate for profitable forest mushroom cultivation. Retrieved October 28, 2018, from http://smallfarms.cornell.edu/2015/04/06/lions-mane/
  2. Akramienė, D., Kondrotas, A., Didžiapetrienė, J., & Kėvelaitis, E. (2007). Effects of ß-glucans on the immune system. Medicina, 43(8), 597. doi:10.3390/medicina43080076
  3. Khan, M. A., Tania, M., Liu, R., & Rahman, M. M. (2013). Hericium erinaceus: An edible mushroom with medicinal values. Journal of Complementary and Integrative Medicine, 10(1). doi:10.1515/jcim-2013-0001
  4. Liu, J., Du, C., Wang, Y., & Yu, Z. (2014). Anti-fatigue activities of polysaccharides extracted from Hericium erinaceus. Experimental and Therapeutic Medicine, 9(2), 483-487. doi:10.3892/etm.2014.2139
  5. Brandalise, F., Cesaroni, V., Gregori, A., Repetti, M., Romano, C., Orrù, G., . . . Rossi, P. (2017). Dietary Supplementation ofHericium erinaceusIncreases Mossy Fiber-CA3 Hippocampal Neurotransmission and Recognition Memory in Wild-Type Mice. Evidence-Based Complementary and Alternative Medicine, 2017, 1-13. doi:10.1155/2017/3864340
  6. Mori, K., Inatomi, S., Ouchi, K., Azumi, Y., & Tuchida, T. (2009). Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: A double-blind placebo-controlled clinical trial. Phytotherapy Research, 23(3), 367-372. doi:10.1002/ptr.2634
  7. Nagano, M., Shimizu, K., Kondo, R., Hayashi, C., Sato, D., Kitagawa, K., & Ohnuki, K. (2010). Reduction of depression and anxiety by 4 weeks Hericium erinaceus intake. Biomedical Research,31(4), 231-237. doi:10.2220/biomedres.31.231
  8. He, F., Li, J., Liu, Z., Chuang, C., Yang, W., & Zuo, L. (2016). Redox Mechanism of Reactive Oxygen Species in Exercise. Frontiers in Physiology, 7. doi:10.3389/fphys.2016.00486
  9. Abdullah, N., Ismail, S. M., Aminudin, N., Shuib, A. S., & Lau, B. F. (2012). Evaluation of Selected Culinary-Medicinal Mushrooms for Antioxidant and ACE Inhibitory Activities. Evidence-Based Complementary and Alternative Medicine, 2012, 1-12. doi:10.1155/2012/464238
  10. Choi, W., Kim, Y., Park, B., Kim, J., & Lee, S. (2013). Hypolipidaemic Effect of Hericium erinaceum Grown in Artemisia capillaris on Obese Rats. Mycobiology, 41(2), 94-99. doi:10.5941/myco.2013.41.2.94
  11. Hiwatashi, K., Kosaka, Y., Suzuki, N., Hata, K., Mukaiyama, T., Sakamoto, K., . . . Komai, M. (2010). Yamabushitake Mushroom (Hericium erinaceus) Improved Lipid Metabolism in Mice Fed a High-Fat Diet. Bioscience, Biotechnology, and Biochemistry, 74(7), 1447-1451. doi:10.1271/bbb.100130
  12. Wang, M., Konishi, T., Gao, Y., Xu, D., & Gao, Q. (2015). Anti-Gastric Ulcer Activity of Polysaccharide Fraction Isolated from Mycelium Culture of Lions Mane Medicinal Mushroom, Hericium erinaceus (Higher Basidiomycetes). International Journal of Medicinal Mushrooms,17(11), 1055-1060. doi:10.1615/intjmedmushrooms.v17.i11.50
  13. Sheng, X., Yan, J., Meng, Y., Kang, Y., Han, Z., Tai, G., . . . Cheng, H. (2017). Immunomodulatory effects of Hericium erinaceus derived polysaccharides are mediated by intestinal immunology. Food & Function, 8(3), 1020-1027. doi:10.1039/c7fo00071e
  14. Diling, C., Chaoqun, Z., Jian, Y., Jian, L., Jiyan, S., Yizhen, X., & Guoxiao, L. (2017). Immunomodulatory Activities of a Fungal Protein Extracted from Hericium erinaceus through Regulating the Gut Microbiota. Frontiers in Immunology,8. doi:10.3389/fimmu.2017.00666


How to avoid bad fitness advice….

REAL TALK: There are a lot of “wellness” and “fitness” influences out there, who are highly disordered in their own relationship to food, who then promote their disordered beliefs as “wellness”. -Jennifer Rollin.

Nearly everyone on social media is an “expert” these days. How can you tell what’s good, what’s so-so, and what information might actually harm you?

Yes, Credentials matter. Ideally, your information is coming from those who are educated. But even these folks can be spreading misinformation. I’ve seen it here on the ‘gram and Clubhouse.

MOST IMPORTANTLY, your coach/mentor/personal trainer should know the “WHY” and the “HOW” behind their recommendations. Ex: Registered Dietitians, Certified Nutrition coaches, ISSA, NCSF, ACE, NASM are some top programs in the USA.

If you are interested in working with someone, drop into their DMs, ask them about their education, what do those letters behind your name mean?

Make sure when they do teach you new things, it isn’t always slanted to sell you stuff. If everything ends up in a glute band or supplement, they just want your money and want to fill your head with whatever convinces you to buy their products.

Always ask…Why am I doing this?

How does this work?

What is happening inside of my body to promote these changes?

How will this help me achieve my goals faster while keeping me safe and healthy?

Can you teach this to me another way so I firmly understand it?

BOTTOM LINE: If something feels off, triggering, or harmful to you-unfollow the account or start asking questions

🤍✌🏼Link in bio to apply for 1:1 coaching!


The Importance of Pre and Post Workout Nutrition

Your workout may be where you “feel” like you’re getting results, but it’s actually proper nutrition + your workouts that plays a larger role in the results factor.

🍌Nutrient timing is purposely choosing foods around your workouts that will nourish and support your cells for the upcoming physical activity. It was found that the net protein balance was greater when consuming the protein + carbs before exercise rather than post exercise.⁣ What does this mean?⁣ ⁣ You get a greater anabolic response (protein synthesis= growth) when consuming pre-workout nutrition compared to post workout nutrition. You get more amino acids into your muscles both during and after exercise when consuming pre-workout nutrition.⁣


•Ideal pre-work meal is mostly carbohydrate based. •20 minutes to 1 hour before exercise: Simple carbohydrates from fruit like dates, raisins or banana, or a coconut water can give you quick energy. Or a small serving of yogurt with fresh fruit. My favorite is the adrenal elixir with some collagen. AIM for: 6 G protein & 35 g carbs minimum •1 hour (or more) before exercise: Complex carbs & simple carbs larger meal size & some fiber okay! Examples: Oatmeal+ collagen with fresh fruit or greek yogurt, rice cake with jelly and dates, sweet potatoes and eggs with fruit. ⁣ ❓What about protein before workouts? There is evidence that consuming protein before a workout is beneficial, and while these recommendations include protein, you could increase the amount in your pre-workout meal–experiment with anywhere between 6-20 g and see what works for you! ❓What about eating a high fat meal before a workout? Fat is the most complex fuel for your body to break down and absorb, and while it’s important for overall health, I recommend consuming low-to moderate fat intake with your pre & post workout meals.
pre workout snacks


HYDRATION: The first nutritional priority after exercise is to replace any fluid lost during exercise. Consume 16-24 oz. of water post workout.

Eating post workout within the right time frame following your workout plays a huge role in your recovery and training progress. And when it comes to fueling after exercise, I bet there’s little surprise that women are different than men. Here are a few things to keep in mind if you’re trying to maximize your recovery: 👇 . 💪 Women’s metabolism comes back down to baseline within 90 minutes after exercise whereas men might take 3-18 hours, depending on the exercise.

💪 We need to eat protein (aim for 25-30 grams with 5-7 grams BCAAs) with a bit of carbohydrate as soon as possible after exercise – especially if you’re doing a depleting exercise like cardio. Ideally, aim to eat within 30-45 minutes after finishing your workout.

💪 If you delay calorie intake, you stay in a breakdown state. In short, your body won’t start repairing until you take in some food.

💪 Even if you eat enough in the rest of your day to meet what your body needs, not eating post-workout acts the same as not eating enough.

Benefit of protein shakes/post workout liquid meals: Liquid form of nutrition that contains rapidly digesting carbohydrates (e.g., maltodextrin, dextrose, glucose, etc) and proteins can accelerate recovery by utilizing insulin for nutrient transport into cells, can result in rapid digestion and absorption. Also, these products are often better tolerated during and after workouts. Whole food meals aren’t always practical for a few reasons. Some find they aren’t hungry immediately after exercise, and the process of digestion may take 1-3 hours before its absorbed into blood stream and your body needs replenishing within the hour. Protein and Carbohydrates: Research shows that combining protein with carbohydrate within thirty minutes of exercise nearly doubles the insulin response, which results in more stored glycogen.   This is essential to building adequate glycogen stores for continued endurance training.  Endurance exercise is defined as repetitive prolonged exercise of sub maximal intensity greater than 45 minutes. Protein Data indicates a minimum of 18-20 g of protein after a workout to maximally stimulate muscle protein synthesis. This number will vary depending on lean body mass and your goals. Eating more protein than that, however, has a negative impact because it slows re-hydration and glycogen replenishment. Fuel for what you’re doing, and fuel for the recovery that your body needs afterwards! Now enrolling clients! Apply for coaching here! Not medical advice. Sources: PMID: 11440894, 16896166,
Doi: 10.37527.2020.70.3.005 #preworkout#nutritioncoach#nutrition#snacks#fuelyourbody#carbs#carbsarelife#sugar#coconutwater#fruit#carbscarbscarbs#sportsnutrition#onlinepersonaltrainer#personaltrainer#fitness#fitfam#nasmcpt#nasmcertified#nutritionist#nourishyourbody#explorepage#explore#onlinecoach http://www.ncbi.nlm.nih.gov/pubmed/12235033?dopt=Abstract http://www.ncbi.nlm.nih.gov/pubmed/1601794?dopt=Abstract http://www.cdc.gov/obesity/data/trends.HTML