What's up guys, welcome back to Talking Nutrition today's a bonus episode where I want to share with you the recording of a rapid fire q&a that we did for our term momentum may challenge inside of our free fitness community on Facebook, which by the way, I can link down below if you'd like to join us, it's completely free. There's no sales pitch, like no surprises, right? It's really just a place where we want to help you. So we have a free trainings, we go live every single week, we have downloads, we have tools, there's a lot of good stuff in there, I'd like you to check this out, I think is really going to be beneficial because there's a lot of shit online where sure you get the information. But there's not a lot of help in terms of like applying this stuff. And that's really where we come in where that free group like we actually help you take action on this right, so So if you'd like to join us, I'll make sure to drop the link down below. We are currently like halfway into a challenge. So you cannot join us right now. But if you want to join us next time, which full transparency, we will be doing another one in September. So it's not going to be for a while. But if you want to join us in September, make sure to jump in and group and just grab your free downloads, join the live trainings, like engage and ask questions, right, because that's what it's for. And then if you'd like to you can join us next time in September. But that being said, let's get into the episode and joy and I'll talk to you very soon. First question, do you have any tips for a good meal before trading to avoid running out in quotes? So a couple of things to consider here, right? So most of our workout is actually going to be fueled through glycogen, that's our stored carbohydrate, your muscle livers have mostly muscle, right? That's your fuel tax. Well think about it. That way, the muscles are almost like a storage tank for sugar, which is that main fuel source? We need that but I know also that this person does CrossFit. So especially then if it's higher intensity training, we definitely want to have a cart. Right. And I mean, I do have across the background too. And we still see a lot of people. I'm reading carbs, even though they're doing like highly glycolytic training, like very intense stuff is very stressful on the body, which is okay, right? It's not bad, per se, but we want to fuel for that. Now, back to the actual question. So there's mostly going to be fueled through glycogen. So that means that we actually want to make sure that we just get plenty of food throughout the day, because here's the thing that takes just about 24 hours to replenish. Now, that being said, if you train in the morning, you want to make sure that your evening meal from the day before that is a decent income, right? Because that way that refuel, it takes a little bit of time, then let's say you train in the evening, whether you just want to make sure like you have like a good breakfast, we'll go for lunch, maybe just so we get some fuel throughout the day, so you get to restore. But it's not to say that your pre workout meal is not important. Definitely not like you want to have salt. I'm a big fan of that. But pre workout meaning like, one to two hours, right? And that's actually the next part of the question. Okay. So, that being said, right, so we want to make sure that we just overall we get enough, we will we want to get your carbs, right. It's going to depend on your face. But I don't think we should really be running into that scenario. In general, for the most part, it really depends once again, what phase you're in, etc. But running out, it can be a sign of just not getting enough throughout the day, right? Just cattery right. Now, either way, for your pre workout meal. Any tips for that? I would say something, right, because here's the thing too. So after watching your daily intake, right, I would say make sure that I mean, either way, get protein for every single meal should be protein. So you take your daily protein target, divide that by, by however many meals you want to have. And then you have individual meal targets. So that's super simple. If you don't track quarter for plate, or like a you know, like a palm sized portion, for example. Do you want to have something like that, I will say this is a little bit of detail. And it also really depends on how soon or how close to your training you're eating. We don't really want to have something that's really like massive so like you don't want to have like a full plate of broccoli, for example. So what we want to do with this, we want to keep it a little bit lighter, right? You got your protein, you definitely want to have your carbs so here this is a great moment to have more carbohydrate and to have I wouldn't say double that will baby be for your post workout just in between like a good amount of carbohydrate to fuel the train. Now with that, right? I wouldn't necessarily add a whole bunch of fat in this pipe. Again, not bad per se we're really splitting hairs for the most part here. But fat and fiber so darn digestion, meaning again, like depending on how close to training it is. We might just still be like digesting the meals are gonna feel great right? So when people lights What if you want to have like a snack instead? before meal, right, so you maybe one or two hours before you work out, get up for your post workout sort of pre workout meal. At a maybe like a pre workout snack is a little bit extra thing, like a banana, maybe like a yogurt, maybe like one of those excuse overs, for example. Those, those are the things you know, like Apple saw those kinds of things like easy like quick, you know, or like a protein bar, even with a sports drink, maybe 30 minutes before training, you know, so that you do the trick. And then I mean, that's part of the question was How long before trading is a meal recommended. So once again, one two hours from actual meal, like 30 minutes if you will have a stack, and by the way, even during this call to have some. And when the trician is dialed in, once again, it's mostly going to depend on your daily intake. But when that's dialed in, and could get out like a couple more like percentages, like additional, we wanted to squeeze a little bit more out, you know, we could actually have some during your training. I'm a big fan of even if it's just like a quick Gatorade or something like a sports drink where you get sodium, you get some sugars, and some easy sugars or quick sugars, especially highly branched, cyclic dextran are my favorites. And you could even just add, like created and you know, able to do more deeply, you have some protein there or essential amino acids. But what I will say that just keep it super simple, right? Let's focus on getting an actual meal and maybe a little bit extra before training. potentially some intro workout carbs if we want to. But it really depends on a no for the specific person. To be honest, like for most people, it's actually like a tiny detail that we probably don't even have to get it to grow in trouble. Now, next question is a tips on how to include more salad in daily meals? Are there questions are endless hours? Or is it cool to focus on salad and veggies at the same time? Interesting. So first, one of the questions or tips on how to include more salad and they use it is a matter of like buying it at the store and eating it. Like all joking aside, like it's a matter of doing these kinds of things. When you know like what's what's the easiest way to get a fruit, or veggies or water, it's it is a matter of doing. So if we're looking for inspiration, okay, let's actually sit down and find some options that we like. But again, like we do need to just buy it and then eat it. Again, though, all joking aside, like, through the vegetables are part of those things that we just kind of need to do. Right, your parents already told you gotta get your freezer ready, right or lose hope. So they're super important, and we can't really get around. And I know these sites these days, people are really big on like the green strings, but it's not really the same. You know, it's, it's a nice little like insurance policies like a little extra, you know, but it's not going to replace your actual fruits and veggies. So that being said, we just need to get it in one of the three servings of fruit per day two of the four veggies and that goes for most people, I like to be on the higher end, especially when I'm dieting for example, we have our clients also just focus on really like feeling food, you know, just to kind of like mitigate the hunger, these foods are gonna give you fiber, which is crucial for health, right? Super Bowls for digestion, as well. We're gonna get your micronutrients are vitamins and minerals, phytonutrients. And these are now like, especially the vitamins and minerals, I mean, they're not like optional or essential, meaning that we actually need them for like, proper function, you know, if we're missing out on brunch, consistently for a long period of time, we might have run into some issues, health issues, you know, could even impact your metabolism. So altogether, right. All right, so like, unlike seeing clients get at least two of each fruit and breakfast, right. And the cool thing is too, by the way, so this is stuff that you can always keep up right, whether you're tracking or not, whether you're traveling, whether you're busy or whatever it may be like any scenario we can always get in our foods, you can always get our veggies in right which is is really cool. So that means right for example, if you think I really want to go to my nutrition, but I haven't worked with coming up but I know I'm going to do this but I'm gonna go mark the kitchen even though right now maybe vacation is not like the moment where you're going to flip around like your whole life so what you could actually focus on hey, we get some more veggies and grits more fruits and let me already get started because at the end of the day, it's stuff that we need to do anyway. Right? If you're watching live don't me quick like governments do me a huge favor because again, it does really help you know Facebook actually show this stuff to your members in the group. But let's get back to the question. Like to bring this up every now and then you know, also if you're watching the replay whether Now, that's for salad and veggies. Like I would say that's the same, right? So, I mean, the both just different types of vegetables against salad. I mean, there's so many different forms of salad. I'd say for the most part, at least include like letters and a whole bunch of other things. I really like to throw bell pepper in, etcetera. Yes, same same, right, like, you know, vegetable salad, whatever that being said, which goes into the next question. For me, I don't eat a lot of actual salads. So even like, now this challenge is really kind of fun for me to change it up to, but I just focus on like having fruit and vegetables with every single new sales thing. Next question will be, what is your favorite sandwich? So I don't know what it's called at the thing, but there's one particular thing of the name, but it has, it has like, it's mostly letters a thing that it probably has onion as well thing red onion, I noticed definitely walnuts. And then there's honey, Apple and goat cheese. I don't know what's called a super fucking good. Google, right? Sell goat cheese, walnuts, whoever was probably gonna be a ton of various versions, but it's a really nice combo. Or like include like pasta, salad rice, and maybe like some tuna, for example. So easy to throw together. For the most part, again, like I don't eat a lot of actual salads, but I just have my my friends veggies with every single meal. So for example, with breakfast, I'll have my own and then on top and with various you know, or acuity or usually both, I have that my breakfast and then a kiwi as little snack from origin usually have like a bell pepper and after dinner, like you just change it up asparagus, green beans, broccoli, those kind of things. It's, it's about changing it up, you know, with veggies and can really go wrong. We all have different colors for different micronutrients. And once again, those are essential, so we do need them, but I was gonna keep you full, is gonna just make you feel good. Now, we do need that stuff. And we can get like a green screen. That's great. That's fine. Like, wasn't required on SUSE. But it's not going to replace it. You know, it's not going to replace like actual foods and veggies, which really plays into the next question. Almost actually, let's get into that. So, tips for healthy alternatives, we crave something sweet. I think right? Fruits are great for though, where instead of because I see there's a lot of interspace, where there's a lot of like, glorifying of the sugar free options and the low calorie options. And those are all great. And you know, the zero calorie sauces and all that stuff. But I really do think we need to like glorify ship just because it's lower calorie, right? It just depends. And if anything, you can also just have to have something sweet. That is fine, right. But back to what I was saying. So with our freeze, and I just had someone for my clients last week, she hit 26 grams of fiber on 1400 calories, she's a bit shorter, right. So we're really broken on just like getting through a diet, we're getting towards the end, now. Twos getting super lean, we really want to get into volume. So we're really working on fruits and vegetables, right, which is hitting 26 grams of fiber in your within like 1400 calories. So that's super impressive. Now that being said, exact like examples, I should say, watermelon, strawberry, those are great, because you can literally eat like 150 like 200 grams of this stuff. And it's like 50 calories, which is great. So you're gonna get a whole lot of volume and you're gonna get a lot of vitamins. I mean, watermelon, especially, it's mostly as water, you know, it means stuff, like, you're gonna get a lot of volume in as low calorie. And you can have a whole lot of it. So I do like having like fruit, for example, as a snack there, you know? Let me see what I wrote down. Otherwise, it just fills you up, like made you feel good. You know what I mean? Closer, if you're tuning in live, drop me a quick like, drop me a comment. Say what's up, show me your face, send me a message afterwards. Do whatever you want. But either way, otherwise, a nice little tip as well. I am a big fan of diet sodas. I gotta get questioned about this yesterday, in our other groups within our group coaching group. If diet sodas are okay to drink, and yes, they are totally fine, you can have them. I know there's a lot of demonizing you know, just about anything he is it's like just what everything is gonna kill us. It will even our fruits and it's crazy. But long story short, like, you can totally have your diet soda. It's totally cool. Actually big fan of it during a diet that's gonna kind of give you like, it's, it's gonna cover gonna cover that sweet tooth, you know, the combination really kind of keeps you full a little bit as well. So there's that. And it's actually research on that too. That shows that diet sodas can actually help with weight loss and probably for that reason why you get something sweet and kind of fills you up a little bit better keeps you going. So thanks Out of that, I mean, linking this back to our challenge, right, I still think that we should at least get a couple of bottles of water per day, right? Maybe not drink like liters of diet soda with every single meal. But it is fine to have. So that's a little tip there. Again, you can also just have something sweet, like it is fine. You know what I mean? Like, just because something is slightly higher in calories, or sugar or even, you know, slightly more processed, like, it doesn't make it bad per se, just because something is sweet, or, you know, like the stuff that we're usually told that God exists. I'm beautiful. We can have it. It's just complex, you know? Are we eating candy every single meal or? Probably not? But is there a time place for a little chocolate? Some candy? Like, even just like a real soda, like whatever you want to have? Right? Yes, sure, you can have that it's fine. You know, it's just context. And I even tell people sometimes like if they actually struggled getting enough calories, and let's just actually include some of that. Because as much as I have everyone focused on mostly minimally processed foods, like 80% of the time, in the diet, maybe like 9%, but like, most human processed foods, whole foods. That's the stuff we want to have anyway. But like, let's leave some room for the fun stuff, make it look sustainable, flexible. And we all have those foods that we can just want to include, and it's fine. And that seemed fine. I was just talking about cheap even include some pieces of chocolate for breakfast every now and then. So it's possible, right? The possible we can you all to kind of fit it in, as long as you cover your bases. Which brings me to my last point of this question, right? When you do that, right, you have mostly minimally processed foods, whole foods, right? For the most part. There's nothing wrong with a bit of candy, some diet soda, whatever, as much. You know, like fear mongering there is these days. Totally fine. Half that stuff. No, keeps flexible, like even front like live a little bit. You know, don't overdo it. Don't think it's out of context, right? This is not like it would fit your macros, whereas just macros and food quality doesn't fucking matter. Like, no, that's not what it is. This is a flexible dieting. You mostly cover your bases. You mostly eat healthy and close, right? And then there's plenty of room for the fun stuff or even like drinks and alcohol stuff. Like it's a great to have a whole bunch, you know, every single day? Probably not right. But some people like to have some games and let's just include them. Right? I've been on that. It's also moderation. I know. We don't like garbage. But here's the answer you. Lastly, last question for this week. So suggestions for salads. I mean, I did give my favorites already. But you know what it is? With this stuff? I think it's also like, part of just kind of like being curious of like, hey, what do trician coaches do, right? But part of my job as a coach, right? Is not just to give people a need, like we don't even do meal plans, right? We don't do this shit. But we don't have the app, which is automatically update your recipes, like, nothing wrong with that. But I don't think that teaches you. So I'm here to teach you something. At least as my approach, right? So what I do, what I think is my responsibility is to push you to become more autonomous, to become more proactive, to become resourceful to make sure that down the line, like half year later, whatever, or maybe a year for some people depends on my phone just gave me a notification. The battery's almost dead, but we're getting still. But you know, at least like let's say at least half a year, right? So that down the line, you're going to be fine in your own life. That's my goal for you. I'm here to get to the results, to show you Hey, this is how you do it. This is how we maintain it. I'm here to hold you accountable. But also teach you to ship because I think it's important to make sure that you understand every step we take because at the end of the day, it's going to be up to you it's going to be your habits, your lifestyle. I'm not going to be there for you down the line, right? As much as I'd like working with our clients for a long time. People stay with us for two plus years, which is incredible. And one or two years, you know, couple people longer like that's super fucking cool. And I really know those people right? Like my friend my family's super sick it's it's the coolest thing ever. But that's mostly for like the accountability. Will they be able to do this on their own? By now? Yeah, of course not. That's the goal. So it's part of my job to push you to become autonomous to do this shit on your own. To become resourceful, be proactive, right. And that being said, right there is there is Google where you can look up salad recipes or you know if and if you don't like one like let's say for example, you don't like one that has goat cheese. Okay, you go for salad without Cochise you know what I mean? Bom series or like, vegetarian or high protein like salads or something like that, you know, it gets specific but like totobobo woke it up, because everyone's gonna like different stuff, first of all, but then on top of that, right just because I'm a coach doesn't mean that I love to know the secrets in terms of like special sounds or anything. It's just any cell, get your veggies in. And that's that's why this is part of our challenge like let's just get some veggies in like it doesn't really matter to fist size you know like portions basically eat together let's get some greens and like just change it up you know, but play around with it. And that's again what we share shared as on our Instagram because then we not only do we show each other like hey, we're doing this on a daily basis we're getting our daily style oven. Like we're also showing each other Hey, different salads with different ingredients right get some inspiration that's why we do this stuff. So again, I did share my my favorites but honestly Google right look it up. Do a bit of searching like be be proactive there and be resourceful. Think out of the box to write, change it up. We got I don't know tuna salad chickpea salad, or high protein salad. For example, like you don't get a fruit salad. That's great too. You know?