This is How Fat Slows You Down...

G’day legend! I recently jetted off from NYC to Denver to acclimate to the high altitude, in preparation of the Leadville 100. I'm one of those people who get to the airport early to avoid the stress of missing a flight. Good thing I did this time—there was a massive traffic jam in the tunnel from Manhattan to Jersey. Picture all those cars inching through a tiny space. Now, imagine how much worse it gets when a huge semi-trailer shows up, taking up tons of space and moving at a snail's pace.

This traffic jam is a perfect metaphor for what happens in your body when you eat certain foods after a workout. A lot of people ask me about what to eat around workouts. While pre-workout meals can vary, post-workout nutrition is crucial for recovery. But it’s not just about when you eat; it's about what you eat.

After a workout, you want your body to quickly absorb nutrients. If you were fasting before the workout, this is even more important. Here’s the catch: fat acts like those massive trucks in the Holland Tunnel—it takes longer to digest, slowing down the absorption of other vital nutrients like protein and carbs.

Fat has 9 calories per gram, compared to protein and carbs, which have 4 calories per gram. Your body uses more energy and time to break down fat, just like how those big trucks slow everything down in the tunnel. So, after a workout, focus on protein and carbs and keep fat to a minimum to avoid a digestive traffic jam.

Quick digestion recap…

Your body breaks down fats into essential fatty acids, proteins into amino acids, and carbs into glucose, which is stored as glycogen.

Try my go-to Easy Healthy Protein Shake, loaded with 40g of protein, 30g of carbs and minimal fat. Or grab your copy of Eat Like a Legend for my Chicken Alfredo You Can Eat Every Day, Gameday Shrimp Tikka Masala and dozens of high-protein, low-fat options.

Remember, you don’t need to avoid fat altogether. It’s essential, but try to have it at other times, not right before or after a workout.

I recommend getting in protein and carbs with minimal fat directly after a workout. Then, an hour or two later, a more substantial meal that contains your quality fat. This way — regardless of whether or not you have fasted — you are not slowing down your body’s ability to break down protein and carbs, while also not depriving yourself of the essential fatty acids you require.

THIS OR THAT - A SERIES

Last week, we kicked off our "This or That" series by comparing frozen vs. fresh raspberries. I started this because I was curious and because you’ve been asking for budget-friendly tips. If you missed the video, check it out here:

We’ve got some exciting comparisons lined up based on your suggestions. Keep them coming!

Lastly, I want to thank you for all the support with Leadville. I can't wait to share photos of that awesome buckle!

Much love,
DC

#EatGoodFeelGood