Nutrition Wisdom

Today we want to share some of @moniqueryanrdn nutrition wisdom from our AMA with you! 👏🏼

⭕️ On pre workout morning fueling:

When you wake up in the am, liver glycogen stores are low - this is a supply for blood glucose - which fuels your brain and muscle. We need some easily digested carbohydrates to give us some fuel for our workout.

We all have different tolerances as to how closely we can eat to a swim, bike, or run. 
The more fuel you can handle, the more fuel you have for the workout!

Ideas for a quick pre workout breakfast:

🥯 bagel with jam or honey on top + 8-12 ounces juice (also hydrating) + a banana

🍎 1 cup oatmeal with 2 tbsp. honey and chopped apple + 8-12 ounces juice

🍯 Even an energy bar or gel just before training + consuming a sports drink or gels with water during the workout can work well

⭕️ On fasted workouts as a weight loss strategy:

Fasted workouts MAY train your body to burn more fat - more likely in the morning with no breakfast. 

This approach ONLY works for shorter workouts at low intensity. It can NOT accommodate high intensity workouts.

Fasted workouts is not the most important or ideal weight loss strategy. Definitely NOT for key workouts.

⭕️ Other tips:

• ignore the diet fads and get advice from professionals who keep up with the research

• if you want to lose some weight: maximize protein, keep fat lower, mildly cut back on carbs to achieve the needed calorie deficit

• check your iron levels before supplementing iron

Thank you @moniqueryanrdn for answering our questions! 🙏🏼

📸: @theofficialmattyp bringing the fuel for supporters in Kona! 😛

#athletediet #msmjhccoaching #triathlonnutrition #tricoach#tricoaching #nutritioniskey #workoutfueling #triathlontraining