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thecorediet.com

Five Nutrition Questions Any Beginner Athlete Should AskBy Beth PetersonAs a registered dietitian for the past 20+ years, I’ve received some very odd and interesting questions about fueling for sports! Most questions, though, are centered around the same topics, and below, I answer the most common questions I get from beginner athletes. It’s important to remember that one size does not fit all, however. What is appropriate diet and fueling wise for one might not be for another. Age, gender, sport, hours spent training, goals, and health history are all factors that can dictate your individual needs.1) Should I eat before a morning workout?Most likely, yes! It’s crucial to supply your working muscles the fuel they need to perform. If your workout is 30 minutes or less and low intensity, you will likely be okay without a morning snack. But, if your workout is >30 minutes or intense, you will benefit from topping off your stores after a night of fasting. You don’t need to consume much: 25 grams of simple carbohydrate is a good goal. This might be one banana, a slice of toast with 1 TBSP jam, ½ of a sports bar, or 16 oz of sports drink.2) What do I eat after a workout to recover best?If you are someone who does multiple workouts in a day or is training intensely for an event, the best post-workout recovery regimen includes simple carbohydrates and proteins (ideally in a 4:1 or 3:1 ratio) within 30 minutes of finishing your workout. There are many commercial recovery drinks on the market, or even 8-16 oz of chocolate milk can do the trick! For athletes doing shorter, less intense workouts once a day, a specific recovery drink may not be necessary as long as you consume a high-quality diet overall.3) Do I REALLY need carbohydrates in my diet?You sure do! Carbohydrate is the preferred fuel source for working muscles and your brain, especially crucial in workouts greater in duration than 60 minutes or with intensity. Use simple sugars during training and more complex carboh

lukehumphreyrunning.com

Recently, we announced that we are now part of the Inside Tracker Pro program. I am really excited about this for myself, as well as my athletes. So many times, our athletes will get their bloodwork…