Nutrition 101 with Tara Postnikoff

* 3:00 your daily nutrition and what you may want to add to your current routine. * Add vegetables: 7-10 cups per day * Add protein in divided doses: 0.8g – 1.4g of protein per kg of LEAN body mass. Which works out to be 1.0g – 1.7g per kg of TOTAL body mass for someone with a body fat percentage of 15. I (ML) have heard of higher numbers myself, in the range of 1.2g – 2.0g / kg of total body mass. * 12:00 on protein sources * 16:00 high protein breakfast options * 17:00 water: 2-3L / day PLUS exercise requirements * 24:30 carbs or fat? * 30:30 on carb periodization: keep it simple! * 34:30 what about fruit? * 36:00 avoid fruit juice and dried fruit (outside of training) * 38:00 nutrition to support training * 39:30 – easy / recovery workouts: hydrate and fuel lightly if possible * 42:00 – intense workouts / tests: proactively fuel with carbs * 45:00 – long, endurance workouts: pre-fuel with carbs, water, carbs, sodium during * 51:45 sources of carbs during training * 56:00 sodium: useful for 3+ hour efforts * Large individual variability in sweat salt content: 500mg/L to 2000mg/L * 59:15 sweat concentration testing * 1:00:00 sweat rate testing * 1:02:15 post workout window 30-120 minutes, prioritize quality of nutrition * Rehydrate * Replenish glycogen * Help repair with protein: 15-30g * 1:05:45 genetic testing * 1:07:15 caffeine Learn more about Tara and HEAL at her website [https://heal-nutrition.com/]and follow her on Facebook [https://www.facebook.com/Healthy-Eating-Active-Living-86783631077/]and Instagram [https://www.instagram.com/healtoronto/]. For info on her training camp in Palm Springs, check out the event link [https://www.heal-nutrition.com/palm-springs-triathlon-training-camp-2020/]. Keep up with us at 4iiii [https://4iiii.com/], and X3 [x3training.com]. If you like the show, rate and review us on iTunes and tell your friends!