PERFORMANCE NUTRITION

Lindsey Pfau MS RD CSSD LD/N

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To All my “I don’t have time for lunch but I’m dragging and have no energy so let me grab a monster” peeps.. (aka half my followers.. yes, YOU!) How about you grab REAL energy with REAL food! 🤯 And now some amazing products on the market recognize that sometimes we need a little caffeine boost too! This granola bar AWAKE with whole grain and protein was delicious and had 100mg caffiene. Paired with one of my favorite milk products, @corepower with 26g protein, 1:1 ratio protein:carb AND 85mg caffeine coming from yummy yummy coffee 😅 So With less than 3 minutes stopped at the shopette on base and a couple bucks I grabbed 185mg caffeine (similar to a monster) but about 30g of protein, whole grain carbs, healthy fat, real vitamins and minerals, and real energy coming from calories to fuel my body, without all the extra junk, preservatives, fake sweeteners, or citric acid that’s found in sodas and energy drinks. Eat food 🗽 #registereddietitian #energydrinks #carbsarefuel #caffeineboost #performancenutrition #specialtactics https://www.instagram.com/p/Bn7p7nTBSH3/?utm_source=ig_tumblr_share&igshid=105nrsdphawsi

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#Repost @usafspecialtactics with @get_repost ・・・ Repost @whitehouse https://www.instagram.com/p/Bmy-xaJlsTN/?utm_source=ig_tumblr_share&igshid=m9zvnp0q8p65

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I haven’t posted in so long!! My travel schedule has ramped up again and keeping up with Instagram has been challenging! Fortunately eating on the road has NOT been such a challenge! ( #priorities ) It’s not home-cooked meals and no, my schedule is not as regimented...But there are SO many food products offered these days almost everywhere you turn. And restaurants truly are making an effort towards health (grilled options, less soybean oil, eliminating trans fats, offering more choices) that your only limitation for poor choices on the road is yourself. This airport snack station has high protein Greek yogurt, cheese sticks, milk, low sugar antioxidant beverages, hummus and guacamole, and for something more filling whole wheat sandwiches! This is a big change from just a few years ago when it was chips or a candy bar. The options are there for you. Now you need to know your body and how to fuel it for your needs )talk to your dietitian!)...and then quite frankly, you have to give a f*** ☺️ #tdynutrition #travelfood #foodonthego #performancenutrition #registereddietitian https://www.instagram.com/p/Bmw8jPUlXci/?utm_source=ig_tumblr_share&igshid=1bulbd0h7socj

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My first time at Wendy’s in probably 15 years (no joke) and I’m glad to know I can get a decent meal! Traveling does mean more fast food or convenience foods. Quality and freshness might be compromised BUT you can still stick to the most basic principles of health: ✔️choose grilled over battered/fried ✔️keep sauces/dressings on the side ✔️choose no calorie/diet beverages or just stick with H2O ✔️sneak in fruits/vegetables whether as side salads, dried fruit, or a simple banana or apple from the gas station. One more point... A lot of people grab the sandwich or burger and get back in the car. Eating while distracted with driving, music, podcasts etc is rather mindless and you might still crave food even after it’s gone. What’s 15 minutes? Take 15 minutes to sit down enjoy the meal and digest before getting back in the car. Being intentional with eating, and eating at a table, creates better habits, a better relationship with food, and helps you recognize the difference between true hunger vs fullness vs cravings and appetite. 🚘🚙🚘🚙🚘🚙🚘 #tdynutrition #eatingonthego #eatingontheroad #wendyssalad #bestfastfood #registereddietitian

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Hey! 👋🏼 Check out: www.connectingvets.com/articles/eat-operator To hear me talk all about nutrition for Special Tactics Operators with Chas Henry from ConnectingVets.com for 17 minutes 👌🏻👌🏻👌🏻 🤪 Enjoy! #performancenutrition #foodisfuel #specialoperations #registereddietitian #focusfuelfight #specialtactics

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🍑Nectarines & peaches are such a refreshing summer fruit! You may wonder “What’s the difference between the two?” Well... not much! They’re genetically very similar, peaches having their notorious peach fuzz and nectarines sometimes having more of a tartness to its taste. 🍑Nutritionally they’re both >85% water content helping you fuel ⛽️ AND hydrate 💦.... 🍑They have nearly 14% your daily need for Vitamin C- an antioxidant that fights free radical damage from oxidation and is thought to limit the formation of carcinogens, reducing risk of many cancers. 🍑They also have about 10% your daily need of potassium, that wonderful electrolyte we all know prevents cramping 💪🏽 but ALSO plays a huge role in optimizing bone health ☠️ 🍑Most of the antioxidant capacity is found in the skin of the fruit, making even more reason to eat WHOLE fruits and not fruit juices, blends, or replacement powders. 🍑they are high in lutein, a nutrient important in eye health, preventing age related macular degeneration and cataracts. The vitamin A in peaches and nectarines also helps maintain healthy everyday eyesight. With about 60 calories, 15g carbohydrate, of which 3g is fiber, adding a peach or nectarine as an afternoon snack is a great way to boost immunity, boost vitamin/mineral intake, and get healthy natural and fresh carbs in your diet this summer! #fruitsandveggies #nectarines #peaches #registereddietitian #summerfoods #cancerprevention #eyehealth #vitaminC #potassium

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As much as “bars” and sports products provide convenience, real food is almost always the best option! Better quality ingredients, freshness, less preservatives, more vitamins/minerals and fiber! #Repost @jkleinrd (via @repostapp) ・・・ Snack showdown! Clif bar vs p.b. & j You don’t need expensive ‘sports foods’ to fuel like an athlete. Did you know 1/2 a p.b. & j provides similar nutritional benefits as a clif bar? Plus most of us have the ingredients in our kitchen right now, to make a peanut butter sandwich! To add variety, try a p.b. & banana sandwich or p.b. & honey! #justeatrealfood #snacks #snackshowdown #peanutbutterjellytime #thisismyjam #dietitianapproved #snackhacks #budgetmeals #preworkout

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Great time @CPSDA 2018 Annual Conference where the nations top Sports Dietitians collaborate and learn best practices & new research. I’m excited to bring back information on: - Avoiding endocrine disrupting chemicals in your food, supplements, and household products. Did you know egg protein powder is the cleanest when it comes down to avoiding heavy metals and toxins?! - Ways to improve gut health and reduce intestinal distress. Did you know psychological stress could be the cause of some of your digestive issues? - Safe and effective performance enhancing dietary supplements. Despite all the sources of information out there, did you know that Sports RDs are amongst the most knowledgeable to obtain information about drug free and effective supplements? And of course I’ve got lots of samples of food, protein, omega3s, electrolytes and more for all my peeps to try. Make sure to come see me next week if you are local ;)

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Did you know prunes can help bone density?! Great for preventing fracture risk. They’re a great source of vitamin K, manganese, magnesium, copper, potassium, AND polyphenols which can reduce inflammation. If you know me, I LOVE homemade trail mix. Mixing and matching delicious flavors, using a variety of nuts for different nutrient profile, controlling added sugar, and creating a mix specific to your needs... this is a Quick “bone health” recipe from @cadriedplumboard in @foodnutrimag. Can’t wait to try 🤗 #prunesforbones #prunes #bonehealth #registereddietitian #performancenutrition

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It’s getting hot out ☀️ Honor your thirst Carry Your bottle Drink calories Rapidly Recover Eat wAtery foods Keep iT cool Emphasize Electrolytes Always carry a water bottle with you; the colder the better; ; add electrolyte supplements daily; get more fluids through milk, smoothies, protein shakes, watermelon, pineapple, cucumber; and monitor your weight after workouts to rehydrate within 4 hours. #performancenutrition #summerhydration #electrolytes

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#Repost @dr.eddiejo (via @repostapp) ・・・ A frequent question I receive from students is regarding the efficacy by which exercising under an overnight fasted state facilitates weight/fat loss. In other words does "fasted cardio" = greater weight loss? This is not so much an obscure inquiry considering the general logic behind this theory. That is, if one is exercising under a fasted state, carbohydrate fuel sources may be limited thereby, increasing dependence on fat/lipid fuel sources. Makes sense to some degree but I wish metabolism was just that simple. However there is in fact a decent body of research that suggests an acute augmentation in fat oxidation rate when exercising following an overnight fast. But the question remains whether these acute effects actually translate to overall weight-loss. In a recent meta-analysis of a relatively small body of research investigating this "fasted cardio" theory, subjects who performed 4-6 weeks of steady state exercise 4-6x per week under a fasted state failed to demonstrate any alterations to body mass when compared to training with exercise in a fed state. The key aspect of these culminating findings is that total daily caloric intake was controlled across the two treatment groups. This suggests that regardless of whether one exercises fasted or fed, the ultimate determinant to weight loss over time is indeed caloric intake, more specifically caloric deficit. I, however, do believe that strategies like fasted cardio to slightly boost fat utilization during exercise is more relevant and practically effective in those individuals of already healthy body weight/composition who perhaps want to shed a couple lbs. But certainly more to uncover with "fasted cardio" as it relates to long term adaptations in whole body and muscle metabolism. But at least for now this meta analysis provides some initial insight into the effectiveness of fasted exercise training WITHIN THE CONTEXT of weight loss.

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When operators get into your white board drawings 🤗 ... #gofurtherwithfood Fuel up pre-training/mission with easy digesting carbs, a little protein and a little fat to hold you over. Re-Fuel during training and missions by packing easily accessible and energizing granola bars, carb chews, electrolytes, or trail mix. Recover after with protein to rebuild damaged muscle and carbs to refuel energy stores #focusfuelfight #performancenutrition #sportsnutrition #nationalnutritionmonth

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Check out www.24sow.mil or Facebook page: Air Force Special Tactics to read about the changes we are making to fuel the human weapon system! #performancenutrition #specialtactics #focusfuelfight #registereddietitian

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Lindsey’s thoughts ... 💭 GO FURTHER WITH FOOD #nationalnutritionmonth #gofurtherwithfood #performancenutrition #focusfuelfight #registereddietitian

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Nuts & seeds have fiber too 😮!!!!! I posted this a year or so ago but it needs to be reinforced. Men need at least 30g of fiber a day. Most of us think “more veggies... 😑😑😑” But what if you could get your healthy fats, protein AND fiber all in one?? 🤯 YOU CAN!! #almonds #walnuts #hazelnuts #pumpkinseeds #sunflowerseeds #flaxseed #pistachios #macadamianuts #peanuts #brazilnuts #cashews Eat now! FYI 1oz as described in this post is a wicked small amount.. small palmful or about 1/4 cup. I know you can crush more than that in a day😉 Ex: 1/2 cup almonds with breakfast and 1/2 cup pumpkin seeds at snack is half of your daily fiber goal already

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A little weekend meal prep to ensure you get breakfast in every day this week! 6 eggs, 6 English muffins, cheese & meat of choice. Whisk the eggs and bake in a small dish at 375 degrees for 12-15minutes. Cut into squares then assemble your sandwiches. The key to making this work as meal prep: Wrap in a DAMP paper towel, then in aluminum foil. Freeze for up to a month. When you need a quick breakfast, unwrap the foil and heat 1-2 minutes in microwave with the paper towel on. #breakfastofchampions #easymealprep #performancenutrition

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#Repost @dr.eddiejo (via @repostapp) ・・・ This post stems from an experience after a talk I gave at a research symposium. During the Q&A, a gentleman asked me a question, "I heard plant based diets boost metabolism. Do you know by how much?". I replied with two questions, "1. What part of the human metabolism are you referring to, and 2. In what manner would you like me to quantify "boost"?". Then an awkward period of silence. The most widespread misnomers used in the fitness and nutrition community are associated with the term "metabolism". Most times "metabolism" is used interchangeably with caloric expenditure which are not one in the same. Other times it is used as a scapegoat explanation to one's propensity to gain or lose weight, e.g. "I gain weight easily because of slow metabolism". Here are common examples and my responses: 🤚Broscience: "I gain weight easily because I have naturally slow metabolism" 👉 1. How do you know? Did you measure some facet of your metabolism that would explain your weight gain? Metabolism can't be "slow" or "fast" considering what it actually is. If you don't have a diagnosed metabolic dysfunction, then your weight gain is likely attributable to comsuming beyond your needs. 🤚Broscience: "Detox diets will shed the weight and boost your metabolism" 👉Yes, detox diets will likely result in weight-loss. This usually happens when you're not consuming nutrients and calories. However, it will, on the contrary, promote a suppression of basal metabolic rate commensurate to the degree of weight-loss. 🤚Broscience: "Thermogenic fat burn supplements boost metabolism" 👉Thermogenic supplements, if they are in fact thermogenic, may increase energy expenditure, not metabolism, for a brief time but likely failing to manifest in any significant changes to body fat. 🤚Broscience: "To lose weight, eat frequent meals throughout the day to keep your metabolism high." 👉Eating will temporarily increase energy expenditure but this will not at all explain any observed weight loss. You can Broscience your way through until someone asks you to elaborate. Stay tuned for "Weight loss is a matter of mass, not just caloric expenditure" post.