Nutrient timing

Do not work out in a fasted state! Timing of your food around exercise provides energy for the active, reduces stress, and lowers cortisol release. Female athletes should eat 100-150 calories of carbohydrates and 15g of protein before exercise to prevent their bodies from being in depleted and catabolic state. When the body is in a catabolic state our body breaks down lean mass and amino acids for energy during and after exercise. After exercise refuel your body to build lean body mass and recover for your next activity.