As content and community lead for MUIR Energy, Lauren helps manage the information put out by the company. She also works extensively and directly with athletes as a sports dietician in helping them navigate their nutritional and fueling needs.
Below we've provided a show notes highlight reel:
#1 topic that athletes struggle with or don’t fully understand is whether to eat before, during, and after and what to eat before, during and after.
*the amounts and types of these energy substrates will vary person to person and some can tolerate much different amounts as well. So this serves as a general guideline.
It's based on goals you are targeting and the intensity of your training.
MUIR has two divisions of products in the gels: slow burning and fast burning
As a generalized response, there is a thought that as we train at a certain intensity that we are physically burning the fat “on our body”. However, we are more or less burning the fat within our body, blood stream, etc. and it’s related to that caloric loss.
The presence of estrogen and progesterone has a big impact on training and nutritional needs. One thing females need during menstruation specifically is to have self-compassion during training; the cycles will change how you feel. For example, at some points of the cycle you will be more efficient at utilizing fat and proteins than at others.
It’s important to note: the main body of science is predominantly male-based, where the studies can be focused on optimizing performance from a male’s body perspective.
Fat intake: we can’t overlook this because it is critical to hormone regulation and production. For males, adequate fat intake is critical to testosterone production.
While it’s quite individualized, a lot of similar signs can feel like dehydration; lower energy, tired, not focused. Additionally, some objective signs would include if you are not finishing a workout and simply the timing of when you’ve last eaten going into sessions.
There is a fear surrounding carbs. This can come from expectations of gaining weight from them but this is not going to happen when fueling adequately for training. Often, we lump all types of carbs into one category when there is a stark difference in the types, sources, and quality.
The research is crystal clear that you absolutely need to eat enough carbohydrates as an athlete to perform your best.
Carbohydrates are 100% your body’s preferred source of fuel, with your brain requiring 100-130g a day by itself.
You don’t have to look a certain way to be an athlete. Fixating on weight and body size goals will hinder your performance.
Why not focus on nourishing your body and gaining strength in the body you have and realize performance gains.