Coach Debbie Potts is diving into MPS, Nutrient Timing and improving our body composition + performance gains as we age!

Aging athlete tips + the aging female athlete.

Let's embrace the aging process by changing how we fuel and train as athletes.

Articles Discussed & Additional Resources 

1. https://drberry.com/proper-human-
2. https://drgabriellelyon.com/
3. https://www.drstacysims.com/blog/Why-Women-Need-to-Prioritize-Protein
4. https://robbwolf.com/wp-content/uploads/2011/10/thePaleoSolution_FoodMatrix.pdf
5. https://elizbright.com/
6. https://carnivorecure.com/
7. https://debbiepotts.net/prioritizing-protein-post-workouts/
8. https://debbiepotts.net/fueling-training-adjustments-for-the-aging-female-athlete/
9. https://debbiepotts.net/training-the-female-athlete/
10. https://debbiepotts.net/are-you-eating-enough-protein/
11. https://debbiepotts.net/protein-carb-guidelines-for-athletic-performance/

What Dr. Stacy Sims is teaching me about NUTRIENT TIMING- WHEN to EAT

• The consumption of combination of nutrients, primarily protein and carbohydrate, in and around an exercise session. 
• We want to fuel for our exercise session we are doing and to aid in the recovery process afterwards
• Goal to understand HOW we recover from a workout session and how we get STRONGER 
• We want to MAXIMIZE our body’s ability to ADAPT to the stress created from our exercise session (acute stress- hormesis) to maximize the exercise induced muscular adaptations and to facilitate REPAIR
• We don’t want our body to stay in the CATABOLIC - BREAKDOWN state - then we do not adapt to the training and we signal the brain (hypothalamus) that we are in a LOW ENERGY STATE …which if you do this regularly then we are creating the signal of stress and down regulate our THYROID!!!
• Our body needs the right type of nutrients/fueling in post workout to signal the body that the exercise stress is complete and now we can begin the repair process to create the adaptations to that stressor (hormesis) and get stronger - ad ready for the next time we experience that type of stressor = how we get more fit and gain strength!