Hello and welcome to the consistency project podcast. My name is Patrick.

Cummings, as always, I am here with E.C. Sinkowski. Every week on the show, we aim to simplify the science of nutrition, health, and fitness, cutting through the noise to focus on the principles and practices that will help you perform better, feel better, and live better. Thank you so much for tuning into the show. Hello, and how are you, E.C. Wonderful. How are you doing? I'm great. I'm very well.

Today we're going to dive into workout nutrition specifically when and how to fuel our workouts

for optimal performance.

We're going to cover how our bodies use different energy sources during exercise, why workout

timing and duration affects our fueling needs.

The real story on pre and post workout nutrition. And when you actually

need it, and the big question we're trying to answer today is, do you really need special nutrition

strategies around your workouts or is eating normally throughout the day enough for most people?

This whole episode actually came from a listener question. So I'm going to read the question.

I don't think we have the name,

or at least I don't have the name in front of me. So apologies to the individual. But here's the

question sent over. I rely on real food, but I work out early a.m. or late PM and prefer a shake for

convenience. Can you talk about pre-imposed exercise fueling in terms of shakes versus food. And can you also outline carb to

rate to protein ratios for types of exercise, strength, cross-foot endurance, etc. So maybe a

little bit of the basics about fueling related to workouts before we actually get into the specifics

about pre-post workout nutrition strategies. So I really do like the fuel tank analogy, like gas in your car.

It's a really good way to think about whether or not you're going to have enough fuel,

aka energy, for your workout. And so here are some of the factors that are going to dictate

how fast you run out of gas. Like how full was the tank when you started driving? How far are you

driving? And then far are you driving?

And then how do you drive? Which I know sounds a little bit weird, but you know, is it stop and go traffic? Are you just kind of cruising along or are you really trying to get there at 90 miles an hour, right? That's going to affect how many miles per gallon you get. So let's take that analogy and now compare it to a human eating food. eating food. You want to think about it as the longer it's been since your last meal and how big that meal was. That's basically how full the gas tank is. And the longer and harder your workout session will be, which is going to be how far are you driving in the style of driving, the more likely you're going to need to worry about specifically fueling for your session,

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