Performance Based Nutrition
Q & A with Dietitian, Amanda Allen

Q: What is the best time to eat before working out?

A: Eating before a workout or a competition is how we top off our energy stores to provide us an extra power boost! Optimal times to eat include 4 hours prior if eating a large meal, 2 hours prior if eating a small meal, or within 1 hour prior if eating a light snack. Try out a shake made with “Performance Inspired Whey” or apple slices with almond butter before your next workout!

Q: How much fluid should I be getting in a day?

A: For the average healthy person you should be getting at least half of your weight in fluid ounces per day. For example, if you weigh 180 lbs. then you should be getting 60 oz. (or 7.5 cups) per day. 

Q: What is the best diet for getting lean?

A: Athletes hunger for that “magic meal” that ensures successTurns out that each of our bodies reacts to foods quite differently, therefore specific dietary interventions and goals should be set with your registered dietitian.  Certain guidelines, however, help serve as a place to start. My approach is the “real food nutrition” approach or consuming foods as close to their natural form as possible. This means few ingredients and no unnecessary additives.  Half of your plate should be non-starchy veggies, a quarter-plate protein, and a quarter of your plate starch alongside plenty of non-sugary beverages. When we start cutting out or severely restricting full food groups, we are at a higher risk for nutrient deficiencies so be sure to contact your dietitian if you are thinking about more restrictive diets such as the ketogenic diet. 

Q: Should I be eating more protein than usual if I’m working out?

A: The short answer is yes, physical activity does increase your protein needs.  However, the average American consumes plenty of protein throughout their day without really having to think about it.  Needs vary based on gender, age, weight, medical history, and levels of physical activity.  Recommendations for healthy adults start at around 65g per day. Note there are 7g of protein in 1 oz. of meat, therefore 21g of protein in only 3 oz. of meat. For specific recommendations, please see your registered dietitian. 

Q: What foods can I eat for a boost of energy if I always feel tired?

A: If you are feeling tired even when you get a good night’s sleep then your diet may be out of balance. Often this is related to overconsumption of carbohydrate food sources without proper balance in fiber and protein.  Carbohydrate food sources include fruit, milk, beans, potatoes, corn, grains, and winter squash.  You may also try including supplements such as vitamin B12 or creatine before your next workout.  You can find a variety of options in our Health Market. 

Amanda’s nutrition philosophy is to promote optimal health and nourishment through a whole food nutrition plan and a positive relationship with food. She is excited to help guide you in finding your path toward being healthy based on your individual needs. Click here to learn more.

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