Nutritional Recommendations for Maximizing Body Composition and Metabolism

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• Thoughts on intermittent fasting/OMAD for weight loss assuming the person is getting adequate calories. Would this prevent the drop in BMR while losing weight and thus the regaining of weight when the target weight is achieved?
  • Don't know enough about long term intermittent fasting. Greater decreases in BMR over time because you aren't taking in enough but not enough data to suggest what happens over time but how much muscle is lost.
• I've always been taught there is no protein benefit if you consume more than 20-30g of protein/dose as that's all we can absorb, the rest would just convert to fat.. is that no longer true? There is an impact with having upwards of 40g or protein/ dose?
  • Never was true- you can absolutely absorb more than 20g of protein.
• How can we apply all these strategies when using intuitive eating?
  • IE is a good place to start. Some of the problems of this is changing our hunger hormones. Hunger hormones cannot always be in tuned. Not an all or nothing.
• HIIT training before or after resistance training for women?
  • The best thing to do with concurrent training is to to HIIT which minimizaes the loss of muscle. If goal is to be stronger and have more muscle, do resistance training first. Make sure to get a bolus of protein first though, don't do it fasted (especially women).
• 30g of PRO at first glance seems like a lot. What is an example of a few real food meal options that have 30g of PRO?
  • Supplements have a role- 30g chicken breast before training is absurd so definitely consider powder/shakes.
• If HIIT works well for women, what about women who practice power sports like powerlifting.. I've read that HIIT can benefit powerlifting performance as it trains the same fast twitch muscle fibers but it also hinders recovery. Would you still recommend HIIT for female powerlifters trying to lose weight (considering they've adopted macro targets and nutrient timing)?
  • 2-3 times per week for HIIT will give major benefits.
• Although fasted exercise may result in fewer calories “burned”, if fasting ultimately helps the person eat fewer calories each day, would this favor weight loss?
  • If you are fasting to control caloric intake, still take advantage of eating timing (eat around exercise and fast at other times of day).
• Curious of vegan athletes and your recommendations for consuming high amts of protein. What would your recommended sources be? Seems like it would be hard to do with whole food w/out supplementation given necessary portions of protein needed to reach intermediate dosing over the day.
  • Vegan recommendations: some sort of plant based protein with added leucine. can do it with whole foods but might have some GI issues due to higher intake of food.
• Loved this session Dr. Smith-Ryan! I was also a distance track/cross country in college. From your work and experience, do you feel that we are able to reverse the negative metabolic adaptations that may have occurred due to overtraining/under fueling?
  • You can, but it takes a long time.
• Hi, Do you have a book to further explore the topic of nutrient recommendations for athletes?
  • start with ISSN position paper
• What would the definition of hiit be in terms of these studies? more so the duration of this hiit as opposed to type of activity?
  • HIIT- related to a minute-4 minute bout. Most depends on what energy system we're trying to train. To stimulate weight loss, need a longer bout.