In this episode, Kayla interviews Amy, a new mom, triathlete, and registered dietitian. They cover topics such as pre-workout fueling, post-workout fueling, and the importance of carbohydrates in fueling long training sessions and races. They also discuss managing energy expenditure and the role of carbohydrates in maintaining energy levels. In this conversation, Amy discusses the importance of carbohydrates for athletes and the shift in carbohydrate needs. She also shares insights on working with athletes during training sessions and the role of electrolytes in carbohydrate utilization. Amy provides tips for improving daily nutrition for busy athletes and addresses challenges in following a well-balanced nutrition plan. She also discusses strategies for managing low blood sugar at night and shares her top recommendations for nutrition. The conversation concludes with a discussion on finding fuel to thrive and Amy's racing plans for the year.
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kayla
Takeaways
-Balancing work and motherhood can be challenging, but prioritizing self-care and finding ways to feed your own soul can help
- Proper pre-workout fueling is important, and easy carbohydrates like fig bars, graham crackers, or a handful of cereal can provide the necessary energy
- Post-workout fueling should include a combination of carbohydrates and protein to support muscle repair and glycogen replenishment
- Fueling for long training sessions and races requires intentional carbohydrate intake in the days leading up to the event
- Managing energy expenditure is crucial, and athletes should not be afraid to consume enough carbohydrates to meet their energy needs
- Carbohydrates are essential for athletes and there has been a shift in carbohydrate needs, with athletes requiring more carbohydrates for optimal performance. During training sessions, it is important to work with athletes to increase carbohydrate intake to meet their energy needs.
- Sweat testing can help determine fluid and electrolyte needs during exercise.
-Addressing the 3 PM slump and managing low blood sugar at night can be done by ensuring adequate energy intake and incorporating protein and carbohydrates into meals and snacks.
- Overcoming diet culture pitfalls involves redefining food labels and focusing on how food serves individual goals.
