This is an outline from Coach Michelle’s weekly Facebook Live. View the full video here.
Nutrition
- CHO
- Standard rec’s are 30-60g / hr
- Higher levels (60-120g/hr)
- Decrease RPE
- Decrease muscle fatigue
- Have to be trained (1-2x/wk)
- Combo of fructose & glucose
- Eat real food as much as possible
- More complex…paces the rate of CHO release into gut
- Improved fitness improves ability to process CHO during exercise (more blood goes to gut)
- Importance of Optimal Fueling
- So important for all ages, both genders
- Female Triad – undercaloried, irregular periods, osteoporosis
- RED-S (Relative E Deficiency in Sport)
- Both genders
- E intake lower than body needs
- Health consequences – metabolic, growth, menstrual, bone, GI, immunological
- Performance consequences – decreased endurance/muscle strength/coordination/concentration, increased injury risk/depression/irritability
- If you don’t fuel properly you can’t recover properly
- Mature Adults (45+ female, 55+ male)
- Atrophy of skeletal muscle, reduced O2 use, longer recovery
- Women:
- Increases: Belly fat, muscle catabolism, cortisol, PRO needs
- Decreases: sensitivity to anabolic stimulus (exercise, PRO), bone density, insulin sensitivity, CHO needs
- Biggest body comp changes happen 3-4yrs before meno
- Men:
- All these changes happen around 55yrs old
- Diets – Keto
- Women – studies done on post-meno W/O exercise
- If you exercise…outcomes…
- Thyroid suppression
- Increased cortisol, body fat
- If you exercise…outcomes…
- Men – studies done on obese, diabetics
- If you exercise…outcomes…
- Decreased BF, performance at anaerobic intensities (adding CHO may offset perf decreases)
- If you exercise…outcomes…
- Rec’s
- Increase PRO w/ regular dosing throughout day
- Avoid getting into low E state (eat regularly every 2-3hrs)
- PRO w/in 30min of exercise
- Can underfeed your cells even if you’re eating…timing is critical
- Women – studies done on post-meno W/O exercise
You might also enjoy: Successfully Blending Life & Training