High Performance Dietitian: Avoid These Nutrition Mistakes

[@rebeccadent]

Hi Vanda, thanks for your question. The recommendation is for baseline DAILY hydration amount (35ml x body weight in kilograms per day) and not before training. So 2.45L would be your baseline hydration per day and NOT before training.

[@Surfsailwaves]

Great advice. If eggs are my breakfast protein source, that means 3 regular size (not 2), right?

[@rebeccadent]

Hi Surfsailwaves, yep you’ve got it! Add 3 eggs to get around 20g or protein at breakfast. Getting enough protein at breakfast will make a difference to your energy levels as you move through the day, optimise day to day recovery helping you bounce back quicker between training sessions and also help manage hunger and cravings if you often find yourself reaching for extras like biscuits to satisfy your hunger.

[@Surfsailwaves]

@@rebeccadent Thanks, it’s good to have confirmation. I exercise a lot, and have major sugar cravings. Going cold turkey only works for maybe 2 weeks, then I will OD big time. So my current strategy is to reduce sugar cravings with protein, and allow small daily sweet treats (meaning cake/pastry/ice cream). I eat a lot of fruit and, as a pre-diabetic, I wonder whether this is problematic.

[@Vanda-sv5vr]

Baseline hydration shocked me. Does that mean that I need 2.45l of (plain?) water before my session? That's more that I drink in a day in winter.

[@Surfsailwaves]

The formula gives a starting point for your daily total, not for pre-workout. (But the daily total will vary a lot with climate, exercise intensity etc…)

[@kk8gratefulforgod]

Never share your equations! When clients work with you, that’s the skill you offer to them. Don’t give everything you know to the internet. Otherwise, great stuff.