Exercise Nutrition Timing – Lightboard Learning


– Hey guys, welcome to
Lightboard Learning. In these pieces we break
down Principles of Coaching. Today I’m gonna be discussing
Nutritional Timing. Before we dig into the nuts and bolts of what you eat and when you eat it, I wanna talk about some
things that we wanna ensure that are taken care of
before we even worry about timing our nutrition. A couple of those things are; A, BLG’s, so we call Basic
Lifestyle Guidelines. And in those we’re just talking about what is rhythm in your life look like? How much water are you getting? How much sleep do you have? Are you actually moving
your body on a daily basis? Just little things like that. Next one we’ll talk about Food Quality. So if we’re eating Cheetos
and HoHos and stuff like that, I don’t really care or I’m
not gonna consider as a coach how far you’re eating your Cheetos before your training sessions. So we just wanna ensure
that food quality is high, relative to your function
and what that means for you. So finally getting into
Nutritional Timing, I just wanna lay out a few principles. And this isn’t for, you know, the greatest amount of performance, this isn’t for the greatest
amount of weight loss, anything like that, these are just small little principles that I want you guys to consider on a daily basis when
you get into the gym. So first wanna talk about, right before the gym, what does that look like. So one to two hours prior, just think about having 40% carbohydrate, 40% protein and 20% fat. Why are those ratios laid out? Think about carbs, you know, just giving you energy, right? Protein, we wanna ensure that
we have the requisite amount of amino acids to avoid our bodies being in a catabolic state post-training. And fat we wanna keep that relatively low, just because it’s a tough
macro nutrient to digest, so we don’t want that in the
upper GI tract as we train. Right, so going into what does the rest of the day look like, so depending on if you’re
low, moderate or high carb. If you’re low carb, the rest of the day, every meal would just evenly be 20% carbs, 30% protein and 50% fat. If you’re moderate, we have 40, 30, 30. If we’re high, it may look like 60, 25, 15. Just bringing it back here, I just laid out the percent of each macro, but when we start to think about how many calories we should get before that training session, it’s going to depend
on a litany of things. So what time of the day are you training? So if you train at 7:00 AM, you’re probably not
shoveling down 300 calories at 6:30 ’cause you’re probably
not gonna feel great, right? So just think about matching
your body weight and calories. So if you’re 150 pounds, think about getting 150 calories and breaking it up into these ratios. All right guys, I hope that helped you. If you have any questions, go ahead and drop those
in the comments below.

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