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Speaker 1: Being even a little bit just a smidge dehydrated can

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Speaker 1: cause muscle fatigue and can you know, it's not so

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Speaker 1: good for your body, So making sure you're properly hydrated

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Speaker 1: is really important and can actually benefit your workouts.

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Speaker 2: To Hey, Hardler's Emily and Bodi Pavin into your feed

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Speaker 2: with another installment of Hurdle Moment from Hurdle. For today's episode,

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Speaker 2: I am bringing you something that you've been asking for.

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Speaker 2: I'm chatting out pre workout nutrition, mid workout nutrition, and

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Speaker 2: post workout nutrition with Mackenzie Flinchams. She's a registered a

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Speaker 2: dietitian and a certified personal trainer as well as a

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Speaker 2: stellar athlete. I love connecting with experts for these Hurdle

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Speaker 2: Moment episodes, especially when there are a lot of requests

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Speaker 2: for the same topic area.

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Speaker 3: So if you have anything specific but you want to

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Speaker 3: learn more about, I am all.

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Speaker 2: Ears, make sure to reach out to me over email.

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Speaker 2: It's Emily at Hurdle dot us. And of course, as

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Speaker 2: always you like what you're listening to, tag me over

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Speaker 2: on social at Little Podcast and at Emily a Body Two.

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Speaker 3: Last, a little bits of housekeeping.

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Speaker 2: First things first, if you're not yet subscribed to the

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Speaker 2: weekly Hurdled newsletter and should be so. Click on over

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Speaker 2: to the link with the description of this episode. I

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Speaker 2: have the details in the show notes waiting for you,

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Speaker 2: and also my continuous request to get to that one

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Speaker 2: thousand ratings and reviews in the iTunes store. I know

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Speaker 2: we can do it. We're hovering at about eight hundred

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Speaker 2: right now. So if you have yet to rate and

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Speaker 2: review the show, just do me this solid just do

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Speaker 2: it right now, right now. It will feel great, a

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Speaker 2: little bit of karma to keep this week moving for you.

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Speaker 2: As always, I appreciate you, thanks for being a hurdler,

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Speaker 2: and let's get to Hurdled.

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Speaker 3: Today.

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Speaker 2: For Hurdle moment, I am sitting down with Mackenzie Flincham.

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Speaker 2: She is a registered dietitian, a certified personal trainer, and

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Speaker 2: a CrossFit athlete.

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Speaker 3: How you doing, McKenzie, I'm doing good.

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Speaker 4: How are you?

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Speaker 2: I am good. We are bracing up here for this

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Speaker 2: storm to come through. So other than that, no complaints. Well,

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Speaker 2: the reason I wanted to have McKenzie on the show

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Speaker 2: today was to talk a little bit about workout nutrition,

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Speaker 2: how we should be fueling our bodies when we're going

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Speaker 2: to get after it and obviously that differentiates depending on

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Speaker 2: what activity you are going to get up and do.

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Speaker 2: But I get a ton a ton of messages from

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Speaker 2: the hurdlers on this very topic. So I'm amped to

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Speaker 2: chat with you today. Why don't you, first and foremost,

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Speaker 2: just tell us a little bit about yourself and how

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Speaker 2: you got into this field.

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Speaker 1: Absolutely, so, I have been involved with sports and fitness

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Speaker 1: stuff since of a young age. At two years old,

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Speaker 1: I started gymnastics and I competed up through level nine.

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Speaker 1: For fifteen years I did gymnastics and I also did

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Speaker 1: karate competitively for ten fifteen years as well. And so

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Speaker 1: I've always been involved with sports, and I started to

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Speaker 1: get interested in nutrition as I got older, interested in

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Speaker 1: how it affected my body, my body composition, and my

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Speaker 1: athletic performance.

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Speaker 4: So I just started paying more attention to it.

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Speaker 1: I decided to study nutrition in school and in college,

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Speaker 1: I did do a figure show, so I did. I

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Speaker 1: was involved with the aesthetic side of it for a

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Speaker 1: little bit, and then I started CrossFit four years ago

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Speaker 1: and became really passionate about you know, nutrition for athletic performance,

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Speaker 1: and just you know. I graduated with my nutrition degree

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Speaker 1: back in twenty fourteen, and I did my internship to

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Speaker 1: become a registered dietitian, and I've been practicing for the

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Speaker 1: last four years, training competitive CrossFit for the last four years,

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Speaker 1: and super passionate about, you know, helping my clients with

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Speaker 1: their fitness, esthetic, body composition, just general health goals, whatever

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Speaker 1: those may be. In regards to nutrition as well as

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Speaker 1: the fitness side of things. I love training clients. I

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Speaker 1: love training myself, So it's just a passion of mine

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Speaker 1: and I'm super excited that I get to practice it

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Speaker 1: in my work as well.

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Speaker 3: I love that.

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Speaker 2: So how much time would you say you commit to

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Speaker 2: the nutrition side of things and working on that muscle,

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Speaker 2: so to speak, versus training clients in their fitness performance.

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Speaker 1: I would say it's about sixty forty, where sixty percent

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Speaker 1: of my work is training and about forty percent is nutrition.

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Speaker 1: I am working on building up my nutrition practice a

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Speaker 1: little bit more now that I'm not training myself as much.

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Speaker 1: I'm not currently competing, so I have more time for work.

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Speaker 1: I am building my nutrition practice a little bit more.

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Speaker 1: I'm taking online clients and you know, really building that

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Speaker 1: practice that so I can help more people. And I'm

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Speaker 1: super passionate about nutrition and I love how how well

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Speaker 1: people can feel the results they feel from that. So

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Speaker 1: it's awesome to go on that journey with them and

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Speaker 1: watch and see as they improve their health. And then

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Speaker 1: I really love personal training too, So I work at

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Speaker 1: a private gym here in Vero and I trained clients

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Speaker 1: one on one. I do some group classes as well,

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Speaker 1: and I just I really love it. It doesn't even

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Speaker 1: feel like work for me because I enjoy it so much.

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Speaker 3: I love that.

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Speaker 2: I think that's the most beautiful thing when you can

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Speaker 2: find such passion and purpose in your work that it

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Speaker 2: just feels like what you're.

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Speaker 3: Supposed to be doing.

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Speaker 4: Mm hmm exactly.

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Speaker 2: So okay, so then let's start to talk about nutrition here.

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Speaker 2: I think this is you know, it's a it's a thing.

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Speaker 2: It's a thing in that so many people are like,

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Speaker 2: how do I get to this point? Or how do

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Speaker 2: I feel stuck? And you know, there's so many complaints

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Speaker 2: that we make, and we think that it all has

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Speaker 2: to do with our physical fitness routine. But a lot

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Speaker 2: of the plateaus that we can hit and the hurdles

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Speaker 2: that we face actually have to do with what we're

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Speaker 2: putting into our bodies.

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Speaker 1: Is that right, Absolutely, nutrition is super important. I would

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Speaker 1: say it's like seventy eighty percent of everything. You know,

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Speaker 1: if you're training really really hard, but you're still eating

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Speaker 1: in a calorie surplus or just at a maintenance level,

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Speaker 1: then you're not going to see any body fat loss.

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Speaker 4: And on the.

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Speaker 1: Other hand, if you're you know, hardly working out at

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Speaker 1: all and you're eating in a calorie deficit, you will

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Speaker 1: be able to lose weight that way. It's super important

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Speaker 1: to do both to go hand in hand a lot.

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Speaker 1: And you know, having good physical health is going to

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Speaker 1: make you feel better, change body composition and put on muscle.

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Speaker 1: But the nutrition is the most important part when it

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Speaker 1: comes to weight loss or weight gain.

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Speaker 2: Of course, and I think that it's important for us

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Speaker 2: here to make sure that we reiterate that talking about

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Speaker 2: good nutrition doesn't always mean that you're looking to fuel

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Speaker 2: your body for weight loss. It just means that you're

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Speaker 2: looking to put the right things into your body. If

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Speaker 2: you're going to be working out hard and giving back

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Speaker 2: to yourself in that way of movement, then you want

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Speaker 2: to make sure that you're also coming back to yourself

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Speaker 2: and giving yourself the gift of good nutrition for sure.

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Speaker 1: Yeah, the recovery part is really important. If you're working

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Speaker 1: out really hard but not eating appropriately, then you won't

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Speaker 1: be able to recover to your full extent and get

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Speaker 1: the most out of the workout that you just had.

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Speaker 2: Okay, so let's kind of start at the beginning when

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Speaker 2: it comes to the nutrition things. So what would you say,

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Speaker 2: are your like two cannot compromise, You must.

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Speaker 3: Do this in your regular diet rules.

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Speaker 1: I mean, this one's really general, but I would say balance,

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Speaker 1: like getting a good balance of macronutrients is really important.

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Speaker 1: A lot of people cut out an entire food group.

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Speaker 1: For example, they'll you know, cut out carbs because carbs

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Speaker 1: get a bad wrap and they think carbs are the

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Speaker 1: reason for weight gain, or just do very very low

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Speaker 1: fat and completely eliminate fat. So I think getting a

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Speaker 1: good balance of macronage trance is key. It really comes

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Speaker 1: down to calories in versus calories out. So if you're

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Speaker 1: under eating in carbs, you're not going to be getting

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Speaker 1: enough fiber. If you're under getting in fat, you're gonna

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Speaker 1: miss out on you know, a lot of the benefits

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Speaker 1: that fats do, such as transporting vitamins and regulating hormones

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Speaker 1: and body temperature. So fats play a vital role in

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Speaker 1: the body, as well as protein and carbs, and it's

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Speaker 1: really important to have a good balance of all three.

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Speaker 1: So not eliminating an entire food group is definitely key.

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Speaker 1: And then another thing I would say is in regards

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Speaker 1: to nutrition is drinking enough water. That's one thing that

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Speaker 1: a lot of people don't do. I know a lot

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Speaker 1: of my clients, you know, and people I just know

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Speaker 1: from the gym work out, they're like, yeah, maybe drink

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Speaker 1: like a leader a leader of water a day, and

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Speaker 1: they just don't like to drink water. It's not something

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Speaker 1: they think about. But being even a little bit, just

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Speaker 1: a smidge dehydrated can cause muscle fatigue, and you know,

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Speaker 1: it's not so good for your body. So making sure

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Speaker 1: you're properly hydrated is really important and can actually benefit

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Speaker 1: your workouts too.

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Speaker 2: What tip would you offer to those individuals who are

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Speaker 2: of the camp I am just the worst at drinking water.

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Speaker 1: A couple of things I recommend to people if you

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Speaker 1: really some people don't like the taste of water, which

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Speaker 1: I don't understand that because I think water doesn't have

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Speaker 1: a taste of just quenching. But if people really just

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Speaker 1: don't like that, maybe flavor it with something, flavor it with,

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Speaker 1: you know, some type of flavoring like those meals or

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Speaker 1: an electrolyte tablet. Maybe that's flavored if you like that,

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Speaker 1: you know, I wouldn't recommend drinking like sodas or sugary

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Speaker 1: drinks or fruit juices, but a low calorie or zero

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Speaker 1: calorie flavor drink can be a good way to stay

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Speaker 1: hydrated and have a little bit of flavor at the

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Speaker 1: same time. Another thing I have people do is drink

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Speaker 1: water with meals. That just assures that you're going to

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Speaker 1: be getting more water. If you make sure that you

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Speaker 1: have a glass of water bottle of water with you

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Speaker 1: every time you have a meal, that's going to just

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Speaker 1: keep you on top of that. Some people actually have

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Speaker 1: gone so far as setting reminders in their phone that

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Speaker 1: go off every hour or every couple hours to drink

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Speaker 1: a certain amount of water so that by the end

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Speaker 1: of the day you're adequately hydrated.

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Speaker 3: Okay, well, that's a good tip.

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Speaker 2: I've actually heard before some conflicting opinions about drinking water

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Speaker 2: with meals.

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Speaker 3: Can you talk to me about that really quick.

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Speaker 1: I think I've heard a lot of different things too,

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Speaker 1: And there's of course in the nutrition field, there's a

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Speaker 1: lot of contradictions and different research and things that are, oh,

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Speaker 1: you should drink cold water, room temperature water. But in

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Speaker 1: the end, if you're drinking enough water, that's the main priority.

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Speaker 1: If you're not drinking enough water, it's going to be

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Speaker 1: best to have enough water no matter where you put

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Speaker 1: it in your day, whether that's right before bed, right

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Speaker 1: when you wake up, if you have a lot of

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Speaker 1: it at once, if you spread it out the most

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Speaker 1: the most important thing is just getting enough water.

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Speaker 4: You know, I don't think there's enough.

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Speaker 1: Research to say that it's better or worse to drink

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Speaker 1: it at certain times with or without meals.

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Speaker 4: Just drink enough water period period.

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Speaker 2: Okay, So when it comes to before your workout, obviously,

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Speaker 2: depending on what fitness you're about to tackle, that's going

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Speaker 2: to have an impact on what you're going to reach

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Speaker 2: for food wise before you work out. But let's talk

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Speaker 2: some basic guidelines. Say let's start with someone that's working

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Speaker 2: out for under an hour's worth of time. What would

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Speaker 2: you tell them, Do they need to really think about

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Speaker 2: what they're going to eat before they work out.

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Speaker 4: For under an hour?

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Speaker 1: Not?

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Speaker 4: Really, that's not so important.

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Speaker 1: It really depends on the person if they're a very

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Speaker 1: high level athlete versus just taking like an easy, easier

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Speaker 1: walk or easier jog, like a lighter cardio versus like

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Speaker 1: a really heavy lifting session. So it kind of depends

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Speaker 1: on the person and the workout, but generally, you know

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Speaker 1: you can you're going to use the fuel that's stored

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Speaker 1: up from earlier in the day early or from the

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Speaker 1: day before, glycogen stores that are in your muscles and liver,

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Speaker 1: so you don't really have to eat right before unless

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Speaker 1: maybe you have a low blood sugar problem or you're

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Speaker 1: just very hungry. Some people don't tolerate eating right before workout. Personally,

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Speaker 1: I don't eat, and especially if I'm working out in

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Speaker 1: the morning, I don't eat before that morning workout. If

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Speaker 1: I'm working out later in the day, I make sure

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Speaker 1: it's a couple hours before I work out that I've

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Speaker 1: had my last meal. So it's really personal preference. But

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Speaker 1: you are going to use your energy stores from earlier,

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Speaker 1: not really directly that meal right before, So it's really

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Speaker 1: personal preference when it comes to that.

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Speaker 2: And what about the people that are reaching for some

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Speaker 2: sort of a pre workout powder of some sort.

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Speaker 4: A pre workout powder.

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Speaker 1: That's again personal someone feels they need that extra boost

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Speaker 1: in caffeine energy right before workout. Some of my clients

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Speaker 1: do it, some of them don't. Personally, sometimes I would

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Speaker 1: do it in the morning. Most of the time I

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Speaker 1: don't do it. It depends on your training session. And

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Speaker 1: you know how, if you're really really training hard and

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Speaker 1: want to get the most out of your workout, you're

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Speaker 1: doing a very high intensity workout, you're a high level athlete,

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Speaker 1: maybe that extra caffeine boost can help with the energy

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Speaker 1: output in your workout. But if you're just working out

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Speaker 1: for general health, I don't usually recommend anything like that

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Speaker 1: unless someone personally finds a benefit and enjoys that extra

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Speaker 1: boost and caffeine before workout. But for pre workout powders

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Speaker 1: again personal preference. If you want a little jolt of

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Speaker 1: energy from like a piece of fruit, then that helps

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Speaker 1: a lot of people.

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Speaker 2: And the other thing that's in a lot of this

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Speaker 2: pre workout is carbohydrates.

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Speaker 1: Yeah, in the pre workouts, there are some that are

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Speaker 1: just very low calorie maybe twenty calories of scoop, and

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Speaker 1: then there's some that are going to have some carbohydrates

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Speaker 1: and sugars in them.

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Speaker 4: And those are going to be.

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Speaker 1: Absorbed really quickly and used for quick energy right before

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Speaker 1: your workout. So if you're someone who feels like, you know,

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Speaker 1: your blood sugar is low, your drain of energy right

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Speaker 1: before going into a workout, then that boost of pre

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Speaker 1: workout energy may be helpful for the workout.

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Speaker 2: As with everything on a case by case basis, try

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Speaker 2: it out and if you don't like it, then nothing's

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Speaker 2: nothing's sticking you to it.

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Speaker 1: Yeah, it's super individualized. You know, if you want to

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Speaker 1: go into a workout in the morning fasted and you

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Speaker 1: feel good doing that, by all means, that's very individualized.

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Speaker 1: Everybody responds differently, so it's definitely case by case totally.

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Speaker 2: Okay, So this is someone that's going out for less

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Speaker 2: than sixty minutes, let's talk about let's talk about runners,

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Speaker 2: because I feel like I'll have a lot of runners

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Speaker 2: that are listening to the show on the regular. So

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Speaker 2: someone that's going out for something a little bit longer,

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Speaker 2: maybe that weekend long run where you're going to be

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Speaker 2: out there for you know, at least ninety minutes or so,

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Speaker 2: what do you suggest for that pre run meal? And

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Speaker 2: more importantly, maybe when should that run meal?

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Speaker 4: Be happening again.

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Speaker 1: The pre run meal time is individualized based on the person.

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Speaker 1: Some people tolerate eating right before workout and some people

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Speaker 1: don't tolerate it because your body's going through the digestion

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Speaker 1: part of the meal and you might feel bloated, you

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Speaker 1: might feel stomach ache, and it's just the run or

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Speaker 1: the workout is going to interfere with that and make

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Speaker 1: you not feel so good. So some people can eat

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Speaker 1: and go work out right away and they're not as

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Speaker 1: intolerant to that, And so that's individualized as far as

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Speaker 1: the meal timing goes. But I would recommend having some

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Speaker 1: sort of carbs before the run, whether that's you know,

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Speaker 1: maybe a piece of whole grain toast with a you know,

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Speaker 1: some peanut butter and jelly, or half a banana or

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Speaker 1: some fruit, maybe a yogurt. Something with some carbs and

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Speaker 1: protein would be good before the workout. You don't want

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Speaker 1: to have a high fat meal, so if you do

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Speaker 1: the peanut butter, make sure it's you know, maybe one

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Speaker 1: tablespoon limited to that. But if you have a lot

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Speaker 1: of fat, it's going to take a little bit longer

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Speaker 1: to digest, So I would recommend a more carbon per

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Speaker 1: routine based meal, and then the timing of that is

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Speaker 1: not going to be you know, a set time, but

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Speaker 1: more so individualized based on the person's tolerance to it.

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Speaker 1: Typically i'd recommend one to two hours before, but if

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Speaker 1: you can tolerate closer to the run time, then you

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Speaker 1: can do that, especially if it's a smaller food such

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Speaker 1: as maybe some fruit or a bar or something like

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Speaker 1: that that's a little bit lower calorie, lower volume.

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Speaker 2: Got it, Okay, So you're out on the move, you're

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Speaker 2: out on your workout, and as you're working out, your

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Speaker 2: body is pulling fuel from those ble Kagen stores that

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Speaker 2: ideally are ready for this bout of activity. But when

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Speaker 2: is it that you're out for a workout that you

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Speaker 2: would need to be consuming fuel during the effort.

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Speaker 1: So another very personalized, individualized answer here. But usually if

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Speaker 1: you're going for a longer run, longer exercise, you're doing

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Speaker 1: a sport that's over an hour maybe two three hours

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Speaker 1: you're outside are working out, I would recommend, you know,

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Speaker 1: maybe after the hour mark, have some carbs if you're

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Speaker 1: running long distance. You know, some people have those little

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Speaker 1: gummies that are full of carbs or juices or electrolyte

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Speaker 1: drinks that have some sugars and carbs in them, or

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Speaker 1: sports type drinks like Gatorades or power aids, those types

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Speaker 1: of drinks to help replace the glycogen and help boost

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Speaker 1: up your carb sources back up. So usually about after

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Speaker 1: an hour or so, I would recommend it, but it's

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Speaker 1: again individualized based on the person, based on the workout,

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Speaker 1: based on the body size as well.

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Speaker 2: Got it, Okay, So that's super helpful. And then obviously,

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Speaker 2: especially in the summer right now, something that we need

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Speaker 2: to take into account is hydrating if you're going to

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Speaker 2: be working out for a long time, especially if you're outside.

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Speaker 3: So what do you have to say about that?

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Speaker 1: Absolutely, dehydration is you know, something you really want to

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Speaker 1: do your best to avoid. You know, as soon as

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Speaker 1: you start working out, if it's out outside during the summer,

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Speaker 1: you're going to be sweating a lot. It's really important

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Speaker 1: to stay hydrated, not just with water, but with electrolytes

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Speaker 1: as well. If you're sweating a lot, the heat's very intense,

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Speaker 1: it's really important to stay hydrated because, like I mentioned earlier,

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Speaker 1: just a little bit of dehydration can cause muscle fatigue.

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Speaker 1: You might experience headaches or lightheadedness, some other symptoms of dehydration.

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Speaker 1: So really important to keep up with your electrolytes, whether

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Speaker 1: that's a sports type drink or if you're looking for

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Speaker 1: a lower calorie version. There's a lot of electrolyte powders

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Speaker 1: that you can just mix in with water.

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Speaker 2: So we're fueling, we're hydrating or taking care of our bodies.

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Speaker 2: We get back in from the effort and it's time

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Speaker 2: to refuel.

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Speaker 3: What should that really look.

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Speaker 1: Like after your workout, You'll really want to replace carbs.

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Speaker 1: You'll want to have carbs in protein post workout. A

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Speaker 1: lot of people really focus on just protein, but actually

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Speaker 1: the more important nutrient to have post workout is the carbs.

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Speaker 1: So it's good to have a meal that's both with

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Speaker 1: carbs and protein together. But if you're gonna, you know,

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Speaker 1: go for one over the other, I would recommend carbs

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Speaker 1: because you're actually needing to replace the glycitchen that you

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Speaker 1: just burned out through your workout. And if you don't

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Speaker 1: replace that energy and you know you're not going to

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Speaker 1: recover as well. And especially if you're doing a lot

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Speaker 1: of workouts through the week, or you maybe even you

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Speaker 1: do two workouts in a day. If you don't recover

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Speaker 1: properly after the first workout, you're going to be depleted

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Speaker 1: and not ready to go for the second workout. So

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Speaker 1: post workout, I would recommend something with carbs and protein.

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Speaker 1: So maybe that's a protein shake. Some people really like

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Speaker 1: protein powders and making them into shakes. If you do that,

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Speaker 1: I would recommend adding some fruit like a banana or

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Speaker 1: some berries, maybe even some oats. If you want to

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Speaker 1: just go ahead and have your meal, whether that's breakfast, lunch,

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Speaker 1: or dinner, or you know, a regular snack like you

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Speaker 1: could have a bar, you could have a yogurt, some granola.

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Speaker 2: Talk to me about ratios, because I think there's always is,

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Speaker 2: like some sort of opinion, and we're hearing all of

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Speaker 2: these different things and no one knows what the quote

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Speaker 2: unquote right thing to do is right.

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Speaker 1: So usually with my clients, the carbs post workout, I

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Speaker 1: would recommend anywhere from twenty to twenty to eighty grams.

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Speaker 1: It's so broad because it depends on the workout, it

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Speaker 1: depends on the size of the person, it depends on

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Speaker 1: the person's goals. But protein, you know, usually about twenty

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Speaker 1: to forty grams. Maybe if they're a larger male athlete,

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Speaker 1: maybe even more protein than that, but usually around that

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Speaker 1: twenty to forty gram range protein is what I recommend

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Speaker 1: for post workout, and then the carbs are going to

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Speaker 1: be usually double that, and again it depends on the workout.

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Speaker 2: Okay, so it's kind of like a two to one

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Speaker 2: carbs to protein situation.

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Speaker 4: That's typically what I recommend.

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Speaker 3: Yes, super helpful.

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Speaker 2: So aside from you know, the pre the during the

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Speaker 2: post workout, you talked about the importance of hydration and balance,

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Speaker 2: but are there any other things that we should know

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Speaker 2: that are just like not to be missed When it

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Speaker 2: comes to nutrition for athletes.

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Speaker 1: Calories is going to be super important, you know, rather

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Speaker 1: than focusing in on the exact macronutrient or the exact

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Speaker 1: type of food. If you're under eating as an athlete,

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Speaker 1: it's going to drastically affect performance. And again, if you're

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Speaker 1: really overeating and carrying around a lot of extra weight

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Speaker 1: or a lot of extra energy that you don't need,

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Speaker 1: it might wear you down make you feel sluggish. So

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Speaker 1: calories are really important. And then after that it's good

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Speaker 1: to look at the balance and the food quality. But again,

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Speaker 1: first off, for athletes, in particular, making sure you're properly

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Speaker 1: fueled with enough energy is going to make a huge

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Speaker 1: difference on your performance.

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Speaker 2: And I love that because you know, I stand by this,

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Speaker 2: this notion that if you have your if you have

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Speaker 2: a body, you're an athlete. And obviously there's a difference

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Speaker 2: between elite performing athletes and regular humans more so like myself.

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Speaker 2: But I had Mary Caine on the show recently and

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Speaker 2: she was just talking about the major, major caloric deficits

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Speaker 2: that she was taking on at the height of her

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Speaker 2: career and how she ended up sustaining just so many

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Speaker 2: bone injuries because she wasn't getting in just enough calories period.

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Speaker 1: Right, Yeah, not eating enough calories can increase the stress

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Speaker 1: levels in your body. It's going to drastically affect performance

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Speaker 1: as well. So energy input when you're looking at your

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Speaker 1: workouts and your energy output is going to make a

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Speaker 1: big difference.

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Speaker 2: This is so so so helpful. And before I let

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Speaker 2: you go, I just do want to touch on this

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Speaker 2: because you mentioned smoothies and post workout shakes, and I

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00:22:46,800 --> 00:22:50,960
Speaker 2: think they're very popular picks, but they can be super

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00:22:50,960 --> 00:22:54,600
Speaker 2: detrimental if you're filling them and throwing the wrong things

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00:22:54,800 --> 00:22:56,439
Speaker 2: into your blunder, So can you just talk to me

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Speaker 2: a little bit about what might be a good mix

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00:22:59,400 --> 00:23:01,720
Speaker 2: of ingredients to go into a post workout shake.

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Speaker 1: Absolutely, post workout shake something that would be a good

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00:23:05,960 --> 00:23:11,200
Speaker 1: low calorie but high good protein carb So orce shake

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00:23:11,600 --> 00:23:14,240
Speaker 1: would be if you want to do a protein supplement powder,

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00:23:14,640 --> 00:23:17,439
Speaker 1: which is usually about twenty five grams of protein per scoop,

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00:23:18,080 --> 00:23:21,160
Speaker 1: and then some type of milk, whether that's a low

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00:23:21,200 --> 00:23:23,679
Speaker 1: fat skim cow's milk or if you want to do

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00:23:23,720 --> 00:23:28,600
Speaker 1: a plant based milk like almond milk, maybe half a banana,

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00:23:28,640 --> 00:23:31,440
Speaker 1: whole banana or maybe half a banana and some berries

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00:23:31,880 --> 00:23:35,040
Speaker 1: to get some good another carb source, plus some fiber

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Speaker 1: and good vitamins and minerals. And then if you feel

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Speaker 1: like you need more carbs, you could even do a

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Speaker 1: quarter half a scoop of oats and that's going to

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Speaker 1: add a good whole grain carb source along with a

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00:23:46,320 --> 00:23:48,560
Speaker 1: little bit of protein and some fiber as well, So

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Speaker 1: that way you're getting a good blend of carbs, protein,

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Speaker 1: and the fat's very low.

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Speaker 2: I was going to say, because I think the last

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00:23:56,920 --> 00:23:58,919
Speaker 2: thing that you didn't touch on, but a lot of

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Speaker 2: people put into the smoothie is some type of either

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00:24:02,440 --> 00:24:04,360
Speaker 2: nut butter or nuts.

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Speaker 1: And that makes it taste very good. And peanut butter

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00:24:07,240 --> 00:24:09,880
Speaker 1: is a good fat, soorce so or nuts, they're very

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00:24:09,920 --> 00:24:13,879
Speaker 1: good fat source. It's unsaturay of fats, anti inflammatory, has

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00:24:13,920 --> 00:24:15,960
Speaker 1: a little bit of protein. So if you're looking for

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Speaker 1: a fat source, go for the unsatury of fats. Nuts

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00:24:19,119 --> 00:24:21,679
Speaker 1: and nut butters are a great source, but you have

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Speaker 1: to keep in mind one ounce of nuts is a

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00:24:24,200 --> 00:24:27,320
Speaker 1: serving or two tablespoons of peanut butter, which is only

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00:24:27,320 --> 00:24:29,600
Speaker 1: about thirty two grams, and if you weigh that out,

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00:24:29,800 --> 00:24:32,600
Speaker 1: it's very eye opening versus if you just scoop it

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Speaker 1: out and estimate it. So I'd be careful with that

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00:24:35,400 --> 00:24:37,879
Speaker 1: because two tablespoons of peanut butter is close to two

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00:24:37,920 --> 00:24:41,240
Speaker 1: hundred calories. And that's especially if your goal is weight

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00:24:41,280 --> 00:24:43,680
Speaker 1: loss and you're eating a lot of peanut butter every

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Speaker 1: day and not losing weight. You'll see that it's a

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00:24:46,680 --> 00:24:51,520
Speaker 1: very dense, low volume, but high calorie food that's packing

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Speaker 1: on extra calories, so be mindful with the fats, and

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00:24:54,920 --> 00:24:57,240
Speaker 1: also post workout, it's better to go for the carbs

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00:24:57,280 --> 00:25:01,320
Speaker 1: and protein and not necessarily needing that's right after workout.

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Speaker 2: Super helpful. Mackenzie, thank you so much for all of

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Speaker 2: your intel. I feel like this is a great jumping

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Speaker 2: off point. I wouldn't be surprised if you and I

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00:25:10,960 --> 00:25:13,919
Speaker 2: find another time to chat on this in the near future.

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Speaker 4: Yeah, sounds great.

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Speaker 1: Thanks for having me on and it was a pleasure.

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Speaker 2: How do the hurdlers keep up with you? How do

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Speaker 2: they find you on the socials? Give me the details.

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00:25:21,880 --> 00:25:25,600
Speaker 1: So on social media, my Instagram is Mackenzie Grace Fit

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00:25:26,359 --> 00:25:29,440
Speaker 1: and that's spelled mc k e n z I E

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00:25:29,800 --> 00:25:33,440
Speaker 1: g R A c E f I T and it's

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00:25:33,600 --> 00:25:35,840
Speaker 1: a lot of workout stuff and then also has a

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00:25:35,840 --> 00:25:38,520
Speaker 1: link to my nutrition coaching page. So I work through

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00:25:38,560 --> 00:25:41,720
Speaker 1: my ow brain and I do online nutrition coaching through there.

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00:25:42,040 --> 00:25:45,199
Speaker 1: And my website is called flexible Dietetics, So just go

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Speaker 1: to flexibledietetics dot com and you can read all about me,

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00:25:48,440 --> 00:25:51,919
Speaker 1: my background, so you can see my services and you know,

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00:25:52,280 --> 00:25:54,400
Speaker 1: find me on Instagram and all those good things.

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Speaker 3: Perfect.

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Speaker 2: I am at emil Abadi at Hurdle Podcast. Another hurdle conquered.

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Speaker 2: Catch you guys next time.