Dr. Stacy Sims

If I'm going to just go to the gym, then I'll probably just have the protein powder and the coffee. Yes, I'm caffeinating, but I'm also getting the calories for the hypothalamus and getting some more circulating amino acids. Abby Smith-Ryan out of UNC did some specific work looking at carbohydrate, protein, B4, and strength or cardio.

And found that if you're going to do a true strength training session, you only need around 15 grams of protein before you go to really help you get into the idea that, yes, you have some fuel on board and also increases your post-exercise oxygen consumption or your EPOC so your resting metabolism stays elevated. giving you a better chance for recovery post-exercise as well.

And found that if you're going to do a true strength training session, you only need around 15 grams of protein before you go to really help you get into the idea that, yes, you have some fuel on board and also increases your post-exercise oxygen consumption or your EPOC so your resting metabolism stays elevated. giving you a better chance for recovery post-exercise as well.

And found that if you're going to do a true strength training session, you only need around 15 grams of protein before you go to really help you get into the idea that, yes, you have some fuel on board and also increases your post-exercise oxygen consumption or your EPOC so your resting metabolism stays elevated. giving you a better chance for recovery post-exercise as well.

If you're going to do any kind of cardiovascular type work up to an hour, then you're adding 30 grams of carb to that. So it's not a lot of food and it's not a full meal. Other people are like, I'm starving right before I go training. Then yes, you can have your meal, giving yourself about half an hour before. But it doesn't have to be major food that we're talking about.

If you're going to do any kind of cardiovascular type work up to an hour, then you're adding 30 grams of carb to that. So it's not a lot of food and it's not a full meal. Other people are like, I'm starving right before I go training. Then yes, you can have your meal, giving yourself about half an hour before. But it doesn't have to be major food that we're talking about.

If you're going to do any kind of cardiovascular type work up to an hour, then you're adding 30 grams of carb to that. So it's not a lot of food and it's not a full meal. Other people are like, I'm starving right before I go training. Then yes, you can have your meal, giving yourself about half an hour before. But it doesn't have to be major food that we're talking about.

But that's just enough to bring blood sugar up and stimulate the hypothalamus to say, yeah, there's some nutrition coming in. And then you have your real food afterwards. You have your breakfast afterwards within 45 minutes.

But that's just enough to bring blood sugar up and stimulate the hypothalamus to say, yeah, there's some nutrition coming in. And then you have your real food afterwards. You have your breakfast afterwards within 45 minutes.

But that's just enough to bring blood sugar up and stimulate the hypothalamus to say, yeah, there's some nutrition coming in. And then you have your real food afterwards. You have your breakfast afterwards within 45 minutes.

I hate that conversation.

I hate that conversation.

I hate that conversation.

Yeah. And the longer someone withholds food after exercise and the greater they stay in that catabolic or breakdown state, the more the brain perceives it as being in a low energy state. So the first thing to go is lean mass.

Yeah. And the longer someone withholds food after exercise and the greater they stay in that catabolic or breakdown state, the more the brain perceives it as being in a low energy state. So the first thing to go is lean mass.

Yeah. And the longer someone withholds food after exercise and the greater they stay in that catabolic or breakdown state, the more the brain perceives it as being in a low energy state. So the first thing to go is lean mass.

When you start telling a woman that if you're going to do fasted training and or you're going to delay food intake afterwards while you're training because the first thing that goes is lean mass and it's really, really hard for women to put on lean mass.

When you start telling a woman that if you're going to do fasted training and or you're going to delay food intake afterwards while you're training because the first thing that goes is lean mass and it's really, really hard for women to put on lean mass.

When you start telling a woman that if you're going to do fasted training and or you're going to delay food intake afterwards while you're training because the first thing that goes is lean mass and it's really, really hard for women to put on lean mass.

So once you start really nailing that and then saying, look, you just need 15 grams of protein to really help and be able to conserve that lean mass. It's a small, simple fix. People try it and they're like, oh my gosh, I feel amazing. So small little things when you're working with the whole system. Because I get tired, especially around Christmas time when you're reading all the magazines.