Dina Griffin, MS, RDN, CSSD is the Owner and Founder of The Nutrition Mechanic, a nutrition coaching company based out of Boulder, Colorado. As a Sport and Performance Dietitian, Dina works with all levels of adult endurance athletes to optimize health, vitality, and performance. She blends science-based and evidence-informed strategies along with “real life” considerations to devise personalized and sustainable nutrition plans. She has a particular passion for working with women’s health, peri- and post-menopause, masters and ultra athletes, and supporting individuals who have a metabolic condition. Dina can be found at www.nutritionmechanic.com or on Instagram at @nutritionmechani What is Dina's passion? The story evolves, but right now a particular passion for supporting masters age athletic women through peri- and post menopause years to destigmatize our aging process and changing bodies.

Episode 444: Dina The Nutrition Mechanic

Carbohydrates have been under fire in recent years. For a long time, they have been considered the "bad guy" of the food pyramid, and most diets encourage people to avoid them at all costs. However, not all carbs are evil and knowing the right carbs and the right way to place them to get the energy you need can help you create a positive benefit. Good carbs are necessary for your body to build muscle and burn fat efficiently. In fact, as we age, it’s recommended that we shift from processed foods and find pleasure in getting our energy in less processed food and time them well for maximum performance and muscle retention.

In today's episode, I’m chatting with Dina Griffin again for the second time. We hosted her as a guest a decade ago in our previous show, The Fit Fat Fast podcast.  Dina is the owner and founder of The Nutrition Mechanic, a nutrition coaching company based out of Boulder, Colorado. As a Sport and Performance Dietitian, Dina works with all levels of adult endurance athletes to optimize health, vitality, and performance. She blends science-based and evidence-informed strategies along with “real life” considerations to devise personalized and sustainable nutrition plans. She has a particular passion for supporting master's age athletic women through peri- and post-menopause years to destigmatize our aging process and changing bodies.

During the episode, Dina talks about metabolic efficiency and optimal fueling for different goals such as fat loss, performance, and longevity. We also dive into intuitive eating and training, as well as matching our nutrition plan with exercise, fasting, and menstrual cycle.

During this episode, you will learn about;

[00:24] Introduction to the show 

[04:24] What in for you in today’s episode 

[07:43] Dina's focus, direction, and passion for the female athletes

[11:22] The confusion in fueling among endurance athlete community

[14:06] Strategizing your carbohydrate intake to support your goals 

[16:01] Dina’s perspective on how we should burn fats as endurance athletes

[18:27] How to figure out the right macros to improve your performance

[20:56] Checking in with yourself and listening to the body signals  

[25:46] Fasted Vs. fed workouts among female athletes

[29:57] Pre-workout feeding template that you can try out 

[33:41] Taming protein intake during peri-menopause to prevent muscle loss

[35:45] Dina’s favorite protein smoothie and shakes

[38:54] General variation guidelines for protein among female athletes 

[40:55] Adjusting your nutrition for fat loss, performance, and longevity goals

[45:16] Dina’s top tips for aging females to make it to their best self 

[48:10] Metabolic efficiency and training our body to burn fats 

[51:37] About Dina’s new podcast, The Inside Sports Nutrition podcast

[54:45] How to connect with Dina and learn more about her work

 

Resources Mentioned

• The Fit Fat Fast podcast 
• The Inside Sports Nutrition podcast

 

 

 

Past podcasts with Debbie & Dina include:

1. https://debbiepotts.net/episode-55-dina-griffin-and-metabolic-efficiency-for-athletes/
2. https://debbiepotts.net/episode-38-metabolic-efficiency-plate-periodization-with-dina-griffin-of-enrgperformance/
3. https://debbiepotts.net/episode-46-dina-griffin-on-metabolic-efficiency-and-ketosis/
4. https://youtu.be/e8drjv0uuJw

 

 

Notable Quotes  

• “Being a good fat burner does not mean you’ve to eat zero carbs or a few grains.” 
• “When fueling prior workout, you have to consider your gut tolerance, training intensity, and session duration.” 
• “It’s important to spread your proteins throughout your eating window as evenly as possible.” 
• “Keeping an eye on your protein as we age has so many benefits.” 
• “Don’t be shy to fuel around your workouts and training sessions.”

Connect With Us 

Dina Griffin

Website: www.nutritionmechanic.com 

Instagram: https://www.instagram.com/nutritionmechanic/

Debbie Potts

Website: https://debbiepotts.net/

LinkedIn: https://www.linkedin.com/in/thewholesticmethod/

Instagram: https://www.instagram.com/lowcarbathlete/

Facebook: https://web.facebook.com/thelowcarbathlete

Twitter: https://twitter.com/thewholeathlete

Pinterest: https://www.pinterest.com/lowcarbathlete

YouTube: https://www.youtube.com/channel/UC__1aTDqHjrbAOHcfne7kuQ

LIFE IS NOT A RACE book on Amazon: https://amzn.to/2pESNZE

The WHOLESTIC Method Manual & Workbook on Amazon:  https://amzn.to/2zTDrWQ

 

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