How well are you fueling for optimal performance?

Quiz Questions

• 1.
  What does your carbohydrate intake look like before physical activity?

  • A.
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    I have a hard time eating before workouts
  • B.
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    I have a piece of fruit, most days
  • C.
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    I have cereal, pancakes, bread or doughnuts
  • D.
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    I am not very consistent with eating carbohydrates before workouts
• 2.
  What does your protein intake look like AFTER exercise routines (Most days)?

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  • A.
    I drink a protein shake
  • B.
    I eat a small meal or a snack that has protein (Chicken, fish, beef, peanut butter, eggs, nuts))
  • C.
    Sometimes I'm good about eating some protein afterwards, other times; not so much
  • D.
    I rarely consume protein after my workouts
• 3.
  What does your daily water intake look like?

  • A.
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    I drink less than 4 glasses and find it difficult to drink around workouts
  • B.
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    about 4 glasses and sometimes during workouts
  • C.
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    More than 4 glasses and I hydrate before, after and during workouts
  • D.
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    I drink 6+ glasses and hydrate before, during and after workouts
• 4.
  What does your sleep routine look like?

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  • A.
    I’m getting 7-8 hours
  • B.
    I’m getting 5-6 hours
  • C.
    I’m getting 5 hours
  • D.
    I'm getting less than 5 hours
• 5.
  How many vegetables are you getting in?

  • A.
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    I eat 0-1 cups/day
  • B.
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    I eat 2-3 cups/day
  • C.
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    I eat 4-5 cups/day
  • D.
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    I eat over 5 cups/day
• 6.
  What does your meal pattern look like?

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  • A.
     I mostly graze all day
  • B.
    I only eat twice a day a sometimes a snack or two
  • C.
    I like to eat large meals before and/or after workouts
  • D.
    I’m eating regularly ( 3 meals + snacks timed around workouts)

Quiz Outcomes

• 1.
  Time to step it up! 

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  You are making health and fitness a priority, which is fantastic! Now you just just need some direction to optimizing your performance though tweaking your nutrition and lifestyle. I don't want over complicate things, so I'll provide some easy and simple tips so you can up your fitness gain!"Exercise is king. Nutrition is queen. Put them together and you’ve got a kingdom." -Jack LalanneThree tips to help you on your path to optimizing your physical performance!1) Importance of CarbohydratesConsuming carbohydrates before workouts helps provide the energy your body needs for the workout you will be doing & balance blood sugar levels to prevent fatigue.If you are able to eat 2-3 hours before your workout, aim for complex carbohydrates like potatoes, squash, carrots, peas and apples. You can also opt for whole grain rice, beans and legumes!If you are eating 30-60 minutes before a workout, aim for simple carbohydrates like bananas, peaches, handful of berries, cantaloupe, and kiwi’s.2) Protein NeedsConsuming protein around physical activity aids in building muscle and is important for muscle repair! Ideally aim for 10-25 grams of protein with in 2 hours of training will optimize muscle repair and growth. Studies have also showed pre-workout protein intake can increase muscle protein synthesis (building muscle). There has also been research that consuming proteins pre-workout can burn more calories. Consuming protein prior to workouts can cause digestive problems, so make sure you do it 1-3 hours prior to prevent issues.3) Hydrate!Being adequately hydrated becomes even more important when participating in physical activity, as we lose water from our sweat. Hydration can affect your endurance, strength and power and cause your muscles to cramp! Those who train and workout out consistently, since those who exercise/train lose even more because of their increased physical activity levels. How much?It’s best if you can try to consume two or three glasses(15-20 ounces) of water 1-2 hours prior to your exercise and about a glass(8-10 ounces) of water 15 minutes before your activity. During your workouts aim for a glass of water (8 ounces). "Who’s this health whiz with all the tips?" Let me introduce myself...Hey there 🙋‍♀️ I’m Erin Skinner, Registered Dietitian Nutritionist. I help driven individuals *just like you* create healthy, happy lives. What’s my philosophy? You may ask...Well it’s all about habits (aka. little actions that make a massive difference over time).If you’re like many, you may have developed daily routines that sabotage your mind and body. Maybe you struggle with overeating or overdrinking. Maybe you just can’t seem to quit smoking…No matter what it is, I’m here to help! Together, we’re going to get to the bottom of the habits that may be holding you back from your healthiest, happiest life.Looking for a little extra guidance?Book a free 15 minute consultation with yours truly. Think we might make a perfect match? Ring me up, and we’ll chat about your health and happiness goals. Plus we’ll begin creating a custom strategy to get you back on your right path! Schedule your free call HERE.P.S. Expect to see me in your inbox with some tips for you on optimizing your performance!
• 2.
  You're just warming up

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  You're off to a good start with your diet but why not crush your goals even more by really optimizing diet for peak performance and reap even more benefits?I've got a few nutrition and lifestyle tips to help you bring the heat when it comes to your physical performance. Imagine how much more endurance and strength you could gain! "Motivation is what gets you started. Habit is what keeps you going." - Jim RyinThree tips to help you on your path to optimizing your physical performance!1) Importance of CarbohydratesConsuming carbohydrates before workouts helps provide the energy your body needs for the workout you will be doing & balance blood sugar levels to prevent fatigue.If you are able to eat 2-3 hours before your workout, aim for complex carbohydrates like potatoes, squash, carrots, peas and apples. If you are eating 30-60 minutes before a workout, aim for simple carbohydrates like bananas, peaches, handful of berries, cantaloupe, and kiwi’s.2) Protein NeedsConsuming protein around physical activity aids in building muscle and is important for muscle repair! Ideally aim for 10-25 grams of protein with in 2 hours of training will optimize muscle repair and growth. Studies have also showed pre-workout protein intake can increase muscle protein synthesis (building muscle). There has also been research that consuming proteins pre-workout can burn more calories. Consuming protein prior to workouts can cause digestive problems, so make sure you do it 1-3 hours prior to prevent issues.3) Hydrate!Being adequately hydrated becomes even more important when participating in physical activity, as we lose water from our sweat. Hydration can affect your endurance, strength and power and cause your muscles to cramp! Those who train and workout out consistently, since those who exercise/train lose even more because of their increased physical activity levels. How much?It’s best if you can try to consume two or three glasses(15-20 ounces) of water 1-2 hours prior to your exercise and about a glass(8-10 ounces) of water 15 minutes before your activity. During your workouts aim for a glass of water (8 ounces). "Who’s this health whiz with all the tips?" Let me introduce myself...Hey there 🙋‍♀️ I’m Erin Skinner, Registered Dietitian Nutritionist. I help driven individuals *just like you* create healthy, happy lives. What’s my philosophy? You may ask...Well it’s all about habits (aka. little actions that make a massive difference over time).If you’re like many, you may have developed daily routines that sabotage your mind and body. Maybe you struggle with overeating or overdrinking. Maybe you just can’t seem to quit smoking…No matter what it is, I’m here to help! Together, we’re going to get to the bottom of the habits that may be holding you back from your healthiest, happiest life.Looking for a little extra guidance?Book a free 15 minute consultation with yours truly. Think we might make a perfect match? Ring me up, and we’ll chat about your health and happiness goals. Plus we’ll begin creating a custom strategy to get you back on your right path! Schedule your free call HERE.P.S. Expect to see me in your inbox with some tips for you on optimizing your performance!
• 3.
  You're bringing the heat!

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  Way to bring the heat! You're doing pretty good when it comes to your diet and fueling for optimal performance. However, you could take yourself to the next level in optimizing your diet for physical performance by making just a few minor improvements. Keep up the great work and strive for the best version of yourself!"No matter who you are, no matter what you did, no matter where you've come from, you can always change, become a better version of yourself." - MadonnaThree tips to help you on your path to optimizing your physical performance!1) Hydrate!Being adequately hydrated becomes even more important when participating in physical activity, as we lose water from our sweat. Hydration can affect your endurance, strength and power and cause your muscles to cramp! Those who train and workout out consistently, since those who exercise/train lose even more because of their increased physical activity levels. How much?It’s best if you can try to consume two or three glasses(15-20 ounces) of water 1-2 hours prior to your exercise and about a glass(8-10 ounces) of water 15 minutes before your activity. During your workouts aim for a glass of water (8 ounces). 2) Sleep!Sleep is critical for recovery! It enables your body to repair all the tissues and cells within your body, hello muscle recovery!Inadequate or poor sleep can hinder our ability to react quickly and think clearly, which ultimately prevents us from optimal physical performance. Multiple studies have also shown an increased risk of injury due to a lack of sleep! So in order to optimize your physical performance and abilities, take a look at your sleep routine. Recommendations for athletes is between 7-9 hours nightly! 3) Post meal recovery!The types of foods you consume: Carbohydrates, proteins and fats in combination with meal timing after exercise can optimize physical performance as your body is rebuilding glycogen (energy stores) and muscle repair & growth. By ensuring your are refueling your body at the right time with the right macro's, you will enhance recovery. Aim for 0.3-0.5 grams of protein per /kg of body weight. (Kg=your weight/ 2.2) Your carbohydrate intake around 1.1-1.5 grams of carbohydrates/ kg of body weight. Timing: To optimize these macronutrients after your training session, try eating within 30-45 minutes post workout. It is also important to note that consuming these macros together is ideal. Try eating a 3:1 ratio of carbs: protein. An example of this would be: 120 grams of carbs and 40 grams of protein. If you find a post recovery meal challenging due to a lack of hunger, try making a smoothie that contains the ideal portions of macronutrients I've mentioned!"Who’s this health whiz with all the tips?" Let me introduce myself...Hey there 🙋‍♀️ I’m Erin Skinner, Registered Dietitian Nutritionist. I help driven individuals *just like you* create healthy, happy lives. What’s my philosophy? You may ask...Well it’s all about habits (aka. little actions that make a massive difference over time).If you’re like many, you may have developed daily routines that sabotage your mind and body. Maybe you struggle with overeating or overdrinking. Maybe you just can’t seem to quit smoking…No matter what it is, I’m here to help! Together, we’re going to get to the bottom of the habits that may be holding you back from your healthiest, happiest life.Looking for a little extra guidance?Book a free 15 minute consultation with yours truly. Think we might make a perfect match? Ring me up, and we’ll chat about your health and happiness goals. Plus we’ll begin creating a custom strategy to get you back on your right path! Schedule your free call HERE.P.S. Expect to see me in your inbox with some tips for you on optimizing your performance!
• 4.
  You're on Fire!

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  Look at you go! You've nailed down making great diet and lifestyle choices to optimizing your performance during your workout sessions! I want to help you stay on the top of your game. Maintaining this level can be a bit of challenge, as some days life can get in the way, which can make keeping up these awesome habits feel overwhelming. Don't stress friend, I'm in your corner and here to help you stay on track with your goals and support you in maintaining! Three tips to help you on your path to optimizing your physical performance!1) Hydrate!Being adequately hydrated becomes even more important when participating in physical activity, as we lose water from our sweat. Hydration can affect your endurance, strength and power and cause your muscles to cramp! Those who train and workout out consistently, since those who exercise/train lose even more because of their increased physical activity levels. How much?It’s best if you can try to consume two or three glasses(15-20 ounces) of water 1-2 hours prior to your exercise and about a glass(8-10 ounces) of water 15 minutes before your activity. During your workouts aim for a glass of water (8 ounces). 2) Sleep!Sleep is critical for recovery! It enables your body to repair all the tissues and cells within your body, hello muscle recovery!Inadequate or poor sleep can hinder our ability to react quickly and think clearly, which ultimately prevents us from optimal physical performance. Multiple studies have also shown an increased risk of injury due to a lack of sleep! So in order to optimize your physical performance and abilities, take a look at your sleep routine. Recommendations for athletes is between 7-9 hours nightly! 3) Post meal recovery!The types of foods you consume: Carbohydrates, proteins and fats in combination with meal timing after exercise can optimize physical performance as your body is rebuilding glycogen (energy stores) and muscle repair & growth. By ensuring your are refueling your body at the right time with the right macro's, you will enhance recovery. Aim for 0.3-0.5 grams of protein per /kg of body weight. (Kg=your weight/ 2.2) Your carbohydrate intake around 1.1-1.5 grams of carbohydrates/ kg of body weight. Timing: To optimize these macronutrients after your training session, try eating within 30-45 minutes post workout. It is also important to note that consuming these macros together is ideal. Try eating a 3:1 ratio of carbs: protein. An example of this would be: 120 grams of carbs and 40 grams of protein. If you find a post recovery meal challenging due to a lack of hunger, try making a smoothie that contains the ideal portions of macronutrients I've mentioned!"Who’s this health whiz with all the tips?" Let me introduce myself...Hey there 🙋‍♀️ I’m Erin Skinner, Registered Dietitian Nutritionist. I help driven individuals *just like you* create healthy, happy lives. What’s my philosophy? You may ask...Well it’s all about habits (aka. little actions that make a massive difference over time).If you’re like many, you may have developed daily routines that sabotage your mind and body. Maybe you struggle with overeating or overdrinking. Maybe you just can’t seem to quit smoking…No matter what it is, I’m here to help! Together, we’re going to get to the bottom of the habits that may be holding you back from your healthiest, happiest life.Looking for a little extra guidance?Book a free 15 minute consultation with yours truly. Think we might make a perfect match? Ring me up, and we’ll chat about your health and happiness goals. Plus we’ll begin creating a custom strategy to get you back on your right path! Schedule your free call HERE.P.S. Expect to see me in your inbox with some tips for you on optimizing your performance!