Diet, Dancers Who Lift

Does Timing Matter? A Full Breakdown of Nutrient Timing

Nutrient timing is a concept that was created in an effort to improve performance, recovery, and adaptation.

The idea is that timing your meals before, after, and even during your workouts to fuel and replenish your body will aid in body composition, muscle gains, and recovery between workouts.

I’m sure you’ve met someone who forced themselves to eat protein within 20 minutes of their workout and wondered, “Does that really make that big of a difference?”

Well, let’s find out together, shall we?

The Research Behind Nutrient Timing

I’ll be honest, the research has found conflicting results. However, there are some consistent findings that we’ll chat about here.

The main foundation of nutrient timing is the idea of the anabolic window – the 30 minutes post-workout when our body is thought to be primed to absorb nutrients quickly.

However, further research has shown that this window may be a bit larger than we thought – especially if you are not working out again that day.

Now, this doesn’t mean you should throw nutrient timing out the window. (Pun intended!)

Studies have consistently shown that refueling both carbs and protein post-workout promotes protein and glycogen synthesis.

In fact, a 1966 study showed that athletes who refueled post-workout with a combination of carbohydrates and protein saw greater glycogen stores than athletes who ate only protein or only carbs.

While nutrient timing holdouts will tell you eating protein within the anabolic window helps with muscle protein synthesis, studies have shown that hitting your daily protein goal has a greater influence on muscle growth than timing.

In other words, if you’re not hitting your daily nutritional goals – timing your meals won’t make a large enough impact to be worth it.

Okay, So Refueling = Good…But WHEN?

This review shows that some studies found eating carbohydrates within that 30-minute post-workout anabolic window did yield an increase in glycogen synthesis than waiting a couple of hours to replenish carbs. However, other studies showed that, after 24 hours, both groups had similar numbers of glycogen stores – implying that it didn’t matter when athletes replenished unless they had another workout ahead of them that day.

Hmm…what kind of athlete might have more than one workout or performance in a day? Maybe, say, a dancer who works out in the morning, then has to head to a show in the evening? Or, maybe someone who has a midday audition followed by an afternoon dance class.

That’s why at Dancers Who Lift we recommend that dancers eat a combination of carbs and protein within an hour of working out if you are going to be dancing, lifting, or performing again within the same day. This ensures you will have plenty of energy, power, and brain cognition to perform at your best despite it being your second workout of the day!

However, if you’re not working out again after your workout, nutrient timing is less important as long as you do refuel your nutrition within a few hours.

What About Before My Workout?

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A post shared by Amber Tacy (@dancerswholift)

A good rule of thumb? We don’t want you to workout hungry, but we also don’t want you working out feeling heavy and full.

We recommend eating a larger meal 2-3 hours before your workout OR eating a small meal or snack 1-2 hours before your workout.

And no, we don’t recommend you work out in a fasted state.

Recap?

You should be eating before your workout to fuel up. If it’s a big meal, give yourself 2-3 hours between eating and working out. If it’s a small meal or snack, give yourself 1-2 hours. Make sure this meal contains both protein and carbohydrates.

Post-workout, nutrient timing can be beneficial if you have multiple physical activities happening in a day. This ensures that glycogen stores are replenished as efficiently as possible; keeping you energized throughout your workouts.

However, if you’re not working out again later in the day, nutrient timing is less vital to your recovery. Instead, it’s most beneficial to focus on hitting your nutritional goals consistently.

Still wanting a bit more guidance? Check out this video from coach Amber with the breakdown of how much of each you should be eating to keep your body fueled before and after your workouts!

If you’re looking for more nutrition tips, workouts, and more, give these blogs a quick read: Workout Wednesday: The Mat Workout, Dance Injuries And How to Prevent Them (According to Broadway’s PTs!), How to Eat 25 Grams of Fiber and Still Hit your Macros

what are electrolytes? Why are electrolytes important? how do I get more electrolytes?

What Are Electrolytes, Why They Are Important, And How to Get More

Liquid IV, Nuun, LMNT, hydration drops, and more. It seems like everywhere you look people are talking about replenishing your electrolytes and “boosting” your hydration. But what are electrolytes exactly? Why are electrolytes seemingly so important? And, if they are so important, how do you get more of them?

Lucky for you, we are answering all these questions and more today. So, get comfy, grab a glass of water, and let’s dive in.

What Are Electrolytes?

Electrolytes are minerals that are essential for basic life functioning. These minerals conduct a natural electrical charge when dissolved in water. Electrolytes help with muscle contractions, keep you hydrated, balance your internal pH levels, and control your nervous system.

Now you may think, “Okay, fine, but what are electrolytes? Have I heard of them?”

Yes! Significant electrolytes are sodium, potassium, chloride, magnesium, calcium, phosphate, and bicarbonate.

Okay, Got it. Why Are Electrolytes Important?

When asking “What are electrolytes” the common next question is, “Why are they important?”

Well, as mentioned earlier, electrolytes aid in and are necessary for many essential life functions.

Electrolyte imbalances cause problems that range from muscle cramps and twitches to blood pressure changes, to excessive tiredness, and more.

To fully understand the question of, what are electrolytes and why are they important, we have to understand how our body works – especially when it comes to hydration.

To do this, we’re breaking down some of the heavy hitters in the world of electrolytes so you can better understand how they work.

Potassium

Intracellular fluids are found inside our cells and account for 60% of the total volume of body fluids which accounts for about 40% of a person’s body weight!

The main electrolyte in intracellular fluids? Potassium

To put it simply, without adequate levels of potassium, your cells can’t function the way they are supposed to. This can lead to which can lead to some pretty serious health complications.

Because potassium regulates muscle contractions and nerves, potassium also regulates your heartbeat (yes, your heart is a muscle!).

Too much or too little potassium can lead to dangerous blood pressure issues.

Sodium

Sodium helps regulate the balance of fluids in our body.

Sodium also helps conduct nerve impulses and contract muscles.

An imbalance of sodium in your body can lead to a few different issues. Too little sodium can lead to headaches, confusion, and nausea. Too much sodium and you might experience bloating, difficulty sleeping, and high blood pressure.

Calcium

Now, we all know that calcium is an important part of having strong bones! But did you know that calcium also plays an important role in the contraction of muscles, nerve impulse transmission, blood clotting, and hormone secretion?

And if you’ve been paying attention, you might have noticed that Potassium, sodium, and calcium all play an important role in muscle contraction.

An imbalance of these electrolytes can lead to a feeling of weakness or excessive contraction. Ever had an insane muscle cramp midway through Petite Allegro? It might be because one of these electrolytes was out of balance.

Chloride

Chloride, like Sodium, is a regulator for the body as it regulates the amount of fluid and nutrients moving in and out of cells. But it also maintains the pH levels in your body, stimulates digestion, stimulates nerve and muscle cells, and facilitates the flow of oxygen and carbon dioxide within cells.

Now, if you’re thinking about chloride and wondering where you might’ve heard about it before, it’s likely because you’ve heard about Sodium Chloride – A.K.A. table salt.

Yep, by salting your food properly or eating salty snacks, you are providing your body with both sodium and chloride electrolytes. (So don’t hide that bag of pretzels just yet!

How Do We Lose Electrolytes?

We mostly lose electrolytes through sweating and using the restroom. However, if you’re ill, vomiting and diarrhea can deplete your electrolytes swiftly, making replenishment very important.

When you’re asking questions like “what are electrolytes, do I need more, and how do I get them” the most important question to consider is, “Do I have a good balance of electrolytes?”

Most athletes who eat a balanced diet of nutrient-dense whole foods are getting the electrolytes they need.

The most common way our electrolytes get thrown out of balance is through over-hydrating.

Now, most experts recommend that women consume about 2.7 liters of fluids per day (11.5 cups). And, on average, about 20% of those fluids will be consumed through food.

However, if you work out or are sweating excessively due to heat or humidity you need to drink a bit more to replenish the fluids you’re losing.

That said, to stay hydrated, sometimes athletes overdo it with water consumption. This leads to an imbalance of sodium and can cause performance issues from fatigue to tingly extremities, headaches, and more.

Sodium deficiencies can also lead to muscle cramps – so before you snack on bananas all day, try adding a bit of salt to your water or eating a salty snack to get more sodium into your system.

How Do We Get More?

As mentioned earlier, if you consume a nutrient-dense diet (especially one with lots of whole foods) you’re likely getting all the electrolytes you need.

However if, after speaking with your doctor or trainer, you determine you’re electrolytes are out of balance, electrolyte supplements are easy to find.

Things like Liquid IV, LMNT, and other electrolyte supplements are easy to find at most pharmacies or grocery stores. And, if your doctor determines through bloodwork a specific deficit, they will likely recommend an appropriate supplement for you to utilize.

Now, you might be thinking “I’m okay, I’ll just grab a sports drink that has electrolytes.”

While this isn’t incorrect thinking, be wary. While sugar, salts, and water help your body absorb electrolytes, a lot of sports drinks have way too much sugar and not enough electrolytes to make a worthwhile impact.

Bottom Line

So, what are electrolytes? Electrolytes are a vital part of a healthy, thriving body. That’s part of why eating a nutrient-dense, fluid-filled diet is so important.

Because if you are eating a well-balanced diet, your electrolytes will likely be well-balanced as well.

Now, if you are eating a balanced diet and drinking enough water but you’re noticing higher levels of fatigue, tingling in your extremities like your feet, frequent headaches, or nausea, it’s probably time to talk to a health professional about checking your electrolyte levels to rule out a serious deficiency.

Until then, make sure you aren’t cutting out any food groups and that you’re consuming enough sodium and plenty of water.

Did you like learning about the science behind electrolytes? Are you curious about other important aspects of nutrition? Check out the Dancers Who Lift blog every week for new fitness tips, nutritional guidance, and workouts from dance and fitness experts.

Until then, give these client favorites a read: What Are Macros? A Simplified Breakdown, Eight Ways to Promote Faster Recovery, Gym Myths and Misconceptions: The Dancer Edition

Dietary Fiber Intake: A Dancer’s Secret to a Healthy Gut

We’ve talked a lot about dietary fiber intake lately. And that’s because odds are, you likely need to up your dietary fiber intake.

Dietary Fiber does a lot for our bodies. It promotes a healthy gut, it keeps us feeling full, and it ensures that we stay…uh…regular.

Fine, but What IS Dietary Fiber?

Fiber is the roughage of plant foods that our body isn’t able to digest or absorb. Because fiber isn’t digested, it passes (pretty much intact) through your small intestine and colon.

We’ve talked about this before on the blog, but there are two types of dietary fiber: Soluble fiber and insoluble fiber.

Soluble fiber dissolves in water to form a kind of gel. This kind of fiber helps with cholesterol and glucose levels. It’s found in oats, peas, beans, apples, citrus fruits, and barley.

Insoluble fiber doesn’t dissolve in water and promotes the movement of “stuff” through your digestive system. Insoluble fiber is found in whole-wheat flour, bran, nuts, beans, and veggies!

The daily recommendation for dietary fiber intake is 20-30 grams.

Hitting that goal is more challenging than it seems, but it is incredibly important.

Free energy estimator - macro calculator for dancers

Increasing Dietary Fiber Intake Promotes a Healthy Gut

Dietary Fiber is our body’s main source of prebiotics. Prebiotics are non-digestible foods that promote the growth and activity of good gut bacteria.

Prebiotics are the main source of “food” for probiotics. This means if you don’t have a high enough dietary fiber intake, probiotics won’t have “food” to fuel themselves to digest food efficiently, fight disease, and produce vitamins.

Okay, So HOW Do I Consume Enough?

This is the trick, increasing your dietary fiber intake requires intentionality.

But a few swaps here and there can make for a huge increase in dietary fiber intake.

Increasing your consumption of whole grains, fruits, beans, and legumes, and even prebiotic sodas like Poppi and Ollipop are a great way to hit your fiber goal.

Coach Amber put together this awesome example of a day consuming 25 grams of fiber:

dietary fiber intake, 20-30 grams of fiber a day, eating enough fiber

As you can see, swapping out regular white or wheat bread for bread containing whole grains (like Ezekiel Bread) can make a huge impact on dietary fiber intake.

Swapping out your snacks with fruit, hummus, or another bean dip can also up your fiber intake.

Finally, making sure you kick off your day with high-fiber food like oatmeal, whole grain toast, or a chia seed smoothie, can make hitting your daily goal much easier!

So, what do you think? Are these intentional choices something you think you could adjust to?

The benefits outweigh the few moments of intentionality required. Regular bowel movements, less bloating, and staying full between meals were enough to tip the scales for me.

Did you find this breakdown helpful? Check out these quick reads for more: Do You Really Need 10,000 Steps a Day?, Training Tip Tuesday: Confidence Corner, the Gymitmidation Secret, A Dancer’s Guide to the Best Supplements for Muscle Recovery

Snacks on Deck: Everything You Need to Know about Eating Before A Workout

Should we be eating before a workout?

There’s an old rumor in the fitness world that working out (specifically aerobically) while in a fasted state burns more fat. While one study did show that working out while in a fasted state did result in more fat oxidation (burning fat for energy), the large body of research remains inconclusive.

This study showed that people who fasted overnight did not, in fact, lose more fat than those who fueled themselves pre-workout.

This study not only felt the results were inconclusive but added that this wasn’t tested on professional-level athletes. Furthermore, they recommended that anyone working out in a fast state decrease the intensity of their workouts to promote and support recovery.

Now, I don’t know about you, but I am trying to increase the intensity of my workouts so I can reap the benefits of that metabolic boost that comes from resistance training.

I want to not only get stronger daily, I want to push myself in the gym.

Eating before a workout can help you work out longer and more intensely and it might even help with muscle preservation.

Okay, Fine. But When Should I Be Eating Before A Workout?

If it’s been a couple of hours since you’ve eaten it’s a good idea to “top off” your energy to fuel your workout. This will help keep your energy from dipping at the end of your session. And, if your workout is a dance class, it’ll keep your brain sharp to the end of class!

But don’t forget about fueling up post-workout as well.

The Mayo Clinic suggests that (ideally) you should have a small meal or snack with carbohydrates and protein within two hours of your workout. Eating this way after you work out helps with muscle recovery! If it’s too early for a full meal after your workout, try a snack like Greek Yogurt and berries.

What Should I Be Eating Before A Workout?

Ideally, you’ve eaten a balanced meal of carbs, fast, and protein, before your workout and this meal is – as I said earlier – to top off your fuel tank.

But if you’re a first thing-in-the-morning workout girlie – first of all, you’re a baddie – working out right after a full meal might not sound great to you.

Pre-workout, the focus of your snack or meal should be carbohydrates. This has been shown to improve performance during your workout, especially if it is an endurance-based workout.

So, if this applies to you, focus on getting some quick energy to kick off your workout with a low-fiber, easy-to-digest carbohydrate-focused snack, like fruit. Pair this with your choice of protein shake and you’re off to the races. The best part about this is, that you can sip that protein throughout your workout if you don’t want to drink it all before.

The most important thing to remember about eating before a workout is, that the meal (or snack) is easy to digest so as not to interfere with your workout.

So, instead of opting for a fiber-dense chickpea and cucumber salad to get your carbs and protein in pre-workout, try an apple or other piece of fruit and yogurt or peanut butter.

What’s the Bottom Line?

Eating before a workout will reduce brain fog, increase endurance, and improve performance throughout your workout. Not only that but adequately fueling your body before and after your workouts aids in muscle recovery which means less soreness the next day impeding your progress!

So, do have a habit of eating before a workout now or do you fast? Would you ever consider trying a snack instead of a pre-workout supplement?

Next time you’re hitting the gym, ask yourself,

“Do I think a small energy boost would help me today? Have I fueled myself enough, up to this point in the day, to push myself for the next 45 minutes?”

Let us know how it goes. I, personally, LOVE seeing athletes skyrocket in their progress as a result of properly fueling themselves. Eating before a workout is just the beginning! And if you want more information about timing your meals, workouts, and macros, reach out to us at dancerswholift@gmail.com to ask about our programs.

Want more training tips, maybe even a free workout? Read these from the DWL blog, next: The ABCs of BCAAS: The Science-Based Facts Revealed, Training Tip Tuesday: Knee Hovers for Core Strengthening, Exceed Your Own Expectations: How to Use the Principle of Progression to Overcome Plateaus

Body Neutrality, Body Positivity, And Your Fitness Journey

Body Neutrality and Body Positivity may have similar purposes, but which mindset you adopt will largely depend upon your goals, your lifestyle, and your perspective. Both perspectives have the goal of bucking toxic beauty standards and tearing down societal conventions of beauty.But they each have a slightly different way of approaching their goal.

So, today, we’re going to break down these two perspectives and give you some mindset suggestions for navigating your fitness journey.

Body Positivity

If you’re a woman in America you’ve likely been exposed to the body positivity movement. Born out of the work of fat-acceptance activists from the 1960s, the initial body positivity movement was focused entirely on fighting for the equality of opportunities given to all bodies. However, this is not what most people think of when they think of body positivity today. As the movement grew, so too did the way people interpreted it and now, what most people think of when they hear “body positivity” is very different.

At its heart, body positivity is focused on loving your body no matter what as a way to combat the toxic beauty standards that we’ve been taught via TV, social media, and movies. The implication is that if you’re free of this toxic pressure to be [ insert current beauty trend here] then you’ll be free to accept and love how your body presents in the world.

However, a lot of people find body positivity to be a danger zone adjacent to toxic positivity. This is because, for many people, being 100% happy with how your body looks at all times is unrealistic.

On top of that, it begs the question:

If you’re happy with your body at all times is it still okay to want to make changes? To want to become more muscular, to want to lose fat, to want to gain fat?

At what point does body positivity begin to limit the very freedom it’s fighting for?

Enter Body Neutrality.

Body Neutrality

Body Neutrality was born in response to the body positivity movement.

This perspective is focused on neutralizing your thoughts about your body so you are free from the pressure to magically love every aspect of yourself. Body neutrality allows you to take all of the things that previously felt “wrong” to truly be neutral.

Suddenly, instead of feeling guilty for disliking __ part of your body or wishing you could lose some fat, you’re allowed to say,

“I don’t love this aspect of my body, but because of what I’ve been told, that makes sense that I feel this way and that’s okay.”

“I want to lose weight, and that doesn’t mean anything bad.”

Body neutrality also shifts our focus away from only examining what our bodies look like and onto what our bodies can do.

Anne Poirier, the author of The Body Joyful, defined body neutrality as,

“prioritizing the body’s function and what it can do rather than its appearance.”

Practicing this helps to train body appreciation. And body appreciation has been scientifically shown to help people establish better relationships with their bodies.

When you practice focusing on what your body does for you, what your body looks like feels less important.

What Body Neutrality And Your Fitness Journey

Your body wants you to win, so when it changes it’s usually in response to the environment it’s in or what is being asked of it.

When you are no longer holding judgment for how your body looks or for how you feel about your body, you are free to become curious about your body.

For example,

“I noticed that this month my progress has plateaued, has anything been unique about this month compared to others?”

OR,

“I wonder how I could help my body feel safe enough to continue evolving.”

Now the doors are open for you to explore what specific needs your body has and how you can provide those consistently.

This also works when you start a new training regimen.

You might say,

“Wow! I’m noticing my traps are getting quite strong, but I miss how long my neck used to look. I wonder what part of my training has built this part of my upper body so much.”

Boom. Suddenly the world is your oyster.

Want to grow a peach for the summer? Ask yourself or your coach what part of your training you might adjust to do that.

Grew that peach and found it hard to find pants that fit right? That’s okay, too!

You’re allowed to take a step back from training that muscle group and focus on other things.

With body neutrality, any fitness goal is worthwhile as long as you approach it safely.

Put It Into Action

Want to start putting this body neutrality perspective into action?

Start small.

First, allow yourself to feel how it is you feel about your body.

Return to those statements of acceptance:

“I don’t love ___ part of my body, and that’s okay.”

“I want to lose weight, and I’m not bad for wanting that.”

Next, consider what your body does for you:

“I love how strong my legs are, it’s why I am such a strong jumper.”

“I love knowing that I can run a mile without thinking twice.”

Get curious:

“I’d like to finally be able to do a pull-up, I wonder what I’d have to adjust in my training to make that goal happen.”

“I’ve been lifting weights a long time, I’m curious to see if I could lose a little fat to reveal more of that new muscle tone.”

Lastly, remember that your body does not bear weight on your inherent value as a person, dancer, or professional:

“No matter what, I am kind, and I love that about myself.”

“I’m great at fostering community. I love hosting my friends and making them feel welcome in my home and that has nothing to do with my body.”

Body neutrality is a fantastic stepping stone toward rebuilding your relationship with your body.

And if you want help establishing this perspective, shoot us an email at dancerswholift@gmail.com. We’d love to give you tools to jump-start your body neutrality journey and cheer you on along the way.

Want to read more on the DWL blog? Here are three articles we think you’ll love: Eight Ways to Promote Faster Recovery, Flipping the Script of Negative Self-Talk, How to Track Macros Like a Pro

A Gut Feeling: Breaking Down the Facts on Pre Pro and Postbiotics

Pre pro and postbiotics seem to be top of the newsfeed lately.

Prebiotic sodas like Poppi and Olipop becoming more more popular.

Kombucha has become so popular for its probiotic effect that it’s now even sold in cans at bodegas.

And now, the supplement industry has started talking about postbiotics.

It’s getting hard to discern what is necessary, what is helpful, and what is…well, maybe not worth the investment.

And listen, at the end of the day, what supplements you choose to take are mostly between you and your doctors.

However if you, like many other fitness fanatics, are curious about pre pro and postbioitics, you’re going to want to give this article a read.

To fully understand pre pro and postbiotics, you first need to understand what each of them are and what they do for you.

Probiotics

Probiotics are live microorganisms that provide health benefits when consumed in adequate amounts. These microorganisms are what we call “good bacteria” and they aide in food digestion, attacking disease-causing cells, and producing vitamins.

Probiotics are found in foods like yogurt, cheese, and buttermilk. They are also found in fermented foods like sauerkraut, miso, pickles, kombucha, kimchi, and raw unfiltered apple cider vinegar.

Prebiotics

Prebiotics are non-digestible foods that promote the growth and activity of good gut bacteria. In other words, if probiotics are the live “good bacteria” then prebiotics are food for these live bacteria.

Prebiotics are most often dietary fibers. They can be found in whole grains, bananas, greens, onions, garlic, soybeans, artichokes, and beans.

That’s why consuming enough fiber is so important. Without the prebiotic benefits of dietary fiber, the probiotics don’t get enough “food” to fuel themselves to digest food efficiently, fight disease, and produce vitamins.

This can increase bloating and inflammation, cause IBS, and begin to breakdown your immune system.

Postbiotics

Just like their name implies, postbiotics are the active substances produced by the probiotics during their growth. In other words, if prebiotics feed the probiotics, then postbiotics are what the probiotics produce as a result of being fed.

No, not like waste.

Rather, the postbiotics are what probiotics build because they have been feed by the prebiotics. These substances include vitamin B12, vitamin K, folate, and several amino acids.

So, Do I Need to Take a Postbiotic Supplement?

The short answer, as with many things is, it depends.

By and large, the little research we have on postbiotic supplements is that if you’re consuming enough probiotics and fiber, then you don’t need a postbiotic supplement because your body will naturally produce them.

And if you aren’t consuming probiotics and fiber in your diet currently, it’s definitely something to think about striving for.

Because while some studies have shown that postbiotic supplements can be marginally helpful. It’s more efficient for the body to produce it’s own through consumption of pre and probiotics.

Pre Pro and Postbiotics and You

Pre pro and postbiotics are a very important part of your gut health. Your gut health is an important part of your immune system, your digestive system, and the production of necessary vitamins you need to feel energized and healthy!

And while you can take a supplement for pre, pro, and postbiotics, those supplements are generally not enough to rely on.

You’ll still need to ensure that you are consuming pre and probiotic foods regularly in order for your body to produce the beneficial postbiotics needed to fuel a healthy body.

Want to learn more about how your body works and ways to fuel it? Here are a few blogs discussing just that: A Dancer’s Guide to the Best Supplements for Muscle Recovery,Leaping For Joy: A Dancer’s Guide on How to Jump Higher, The ABCs of BCAAS: The Science-Based Facts Revealed