Salad With a Side of Fries Nutrition, Wellness & Weight Loss

Performance Nutrition (feat. Kate Lyman)

Episode Summary

We hear one friend following one plan and she's happy. We see people all over Instagram touting their results. Often, we think, maybe I need to do that? You know what we don't think? Are their goals the same as my goals? And that's a problem because the nutrition choices we need to make are different if we are focusing on removing fat or if we are focusing on physical performance. This week, Kate Lyman joins Jenn to talk about fueling for performance. Even if you're not training for a marathon or triathlon but want to improve your fitness at the gym, this one's for you! Become a Member: https://glow.fm/saladwithasideoffries/ Connect with Kate on Instagram: https://www.instagram.com/klnutrition/ Connect with Kate on Facebook: https://www.facebook.com/katelymannutrition/ Kate's Website: https://www.katelymannutrition.com/

Episode Notes

Outline:

• Intro to today's topic & meet Kate Lyman
• Understanding performance vs fat loss goals - choosing each & timelines
• Guidelines: fueling for performance
  • no calorie deficit, focus on carbs, focus on recovery
  • pre workout - carbs, lean protein, less fat
  • post workout - lean protein, carbs, less fat, lots of water
• Endurance training vs muscle building
  • endurance: intra-workout carbs
  • muscle building: adequate protein, leniency in carb/fat mix, focus on overall calories
• Recovery
  • adequate protein, not cutting calories on non-workout days
  • signs we need to focus on recovery
  • importance of sleep
• Transactional relationship between our nutrition and our exercise
• Main takeaway from Kate
  • our body can't give us what we're looking for when working from a state of depletion

Links:
Become a Member
Connect with us! FB Page & Private FB Group & Jenn's Instagram
Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Connect with Kate on Instagram, Facebook
Kate's Website 

Quotes:
"You have to choose. Because the way we address fat loss goals is not the same as the way we address performance goals...You can do it all, but not at the same time." - Kate Lyman
"Being at maintenance, learning to maintain your progress, is also a goal." - Kate Lyman
"Eating is part of the training." - Kate Lyman