Nutrition 101 with Tara Postnikoff

3:00 your daily nutrition and what you may want to add to your current routine.Add vegetables: 7-10 cups per dayAdd protein in divided doses: 0.8g – 1.4g of protein per kg of LEAN body mass. Which works out to be 1.0g – 1.7g per kg of TOTAL body mass for someone with a body fat percentage of 15. I (ML) have heard of higher numbers myself, in the range of 1.2g – 2.0g / kg of total body mass.12:00 on protein sources16:00 high protein breakfast options17:00 water: 2-3L / day PLUS exercise requirements24:30 carbs or fat?30:30 on carb periodization: keep it simple!34:30 what about fruit?36:00 avoid fruit juice and dried fruit (outside of training)38:00 nutrition to support training39:30 – easy / recovery workouts: hydrate and fuel lightly if possible42:00 – intense workouts / tests: proactively fuel with carbs45:00 – long, endurance workouts: pre-fuel with carbs, water, carbs, sodium during51:45 sources of carbs during training56:00 sodium: useful for 3+ hour effortsLarge individual variability in sweat salt content: 500mg/L to 2000mg/L59:15 sweat concentration testing1:00:00 sweat rate testing1:02:15 post workout window 30-120 minutes, prioritize quality of nutritionRehydrateReplenish glycogenHelp repair with protein: 15-30g1:05:45 genetic testing1:07:15 caffeineLearn more about Tara and HEAL at her website and follow her on Facebook and Instagram.For info on her training camp in Palm Springs, check out the event link.Keep up with us at 4iiii, and X3. If you like the show, rate and review us on iTunes and tell your friends!