This is a good reminder that I'm fueling for performance. I'm not a model, I'm not an Instagram girl. I want to ride a bike fast, lift a heavy weight in the gym, and sleep well afterward.
@@Kristi-Eramo-OConnellSorry. This is confusing. What about carbohydrates and insulin spikes? I've been told low carbs. Explain please Lidten to Dr. Eric Berg on the subject of indulin resistanceand insulin sensitive. Looking forward to your response. Thank you.
I clicked on video because it immediately feels body positive. I appreciate how it informs viewers about fueling their bodies properly, especially for those dieting and exercising for health rather than just appearance. It can often feel like society emphasizes looks over actual well-being. I also like your approach to healthy eating. You don’t push extreme measures like limiting oneself to 1,000 calories, which is refreshing. *sigh* I wish I could see you as my doctor for my upcoming appointment. It would be so nice to have easier access to knowledgeable experts like you who understand the importance of health and fitness, rather than hearing "just lose weight" from doctors who don't really provide the support I need.
This video came across my feed at exactly the right time. It's a good reminder of why I am training. I was caring too much about how I looked and was feeling pretty terrible all of the time. Thank you for the video!
I’m a grad student in nutrition and this was so on point! I recently switched to performance training and I’m so obsessed with it! I completely agree with all of your points in this video. Thank you so much for providing accurate, evidence-based education and advice! ❤
This is a great video! A lot of information in just a few minutes. I've seen videos that are an hour long that doesn't give as much information. You have gained a new subscriber. Keep up the great work!
Women and men are different concerning nutrition for performance. I recommend Dr.Stacy Sims work to learn more about how women should fuel there bodies
I've been doing CrossFit for 6 years now, I've lost over 100 pounds but have had some fluctuations for a few different reasons; some personal, some medical. I'm working with our nutrition coach at the gym I coach at, but I also have severe ADHD and the meds I'm on now are making it difficult to eat enough. I've gotten stronger and I don't want to lose my gains, but I am struggling to hit my protein and calorie goals. The struggle is real. This is a great video though, and I'm really happy to see this type of information being put out there. I had to learn it all on my own in the beginning, so I KNOW this is going to help SO many people.
Thank you for this reminder!!! I was an athlete for a long time and in recent years have struggled with health issues that caused me to gain weight. Trying to get back to athlete mode, this was so helpful! ❣
I used to run! I ran 5k’. 10k’ a couple half marathon’s I was even running up to. 16 miles! Then I got major arthritis in my hip! I needed surgery! I was down to 160! When i stopped running! I gained my weight back !. I’m struggling getting rid of it! Thank you for sharing your experience
Grew up in diet culture where carbs were the devil. When I went through a recomp journey , I could immediately tell when I hit my wall with too little carbs because my energy went from high to zapped when lean phase hit . As soon as I added carbs in it was automatic I got my energy back. 👍🏼 thank u for stressing carbs are needed!
Great video, really insightful. May I ask what your advise would be in how you should eat if your goal is body recomp/ reverse dieting to feel good but also to look good for aesthetics? Also what would a controlled potion of complex carbs be to aim for at meals? (Currently skinny fat & don’t want to add mass just tone up)
Kristi, I'm 6'1" 295 lbs, and 67 years old. I'm retired. I do a quick pushups, sit ups, body weight Squats, and Mace workout in the morning...about 10 mins. Later in the day I do a 45 minute Kettlebell or Bulgarian Bag workout, and a 3 mile walk. How do I know what my maintenance caloric intake should be? I never know where to start. How do you know what your baseline should be?
My body weight has always been a mental struggle for me. Ive always been heavy most my life. Me and the wife started crossfitt around 3 yrs ago and i was 300lbs. Our gym did the 1st phorm diet together and i got down to 200lbs. I esthetically looked better and my confidence was through the roof but being in a deficient for almost a yr made me feel terrible and weak and i was always cranky. Getting off my deficient calories and just sticking to a healthy diet ive slowly put back on about 30lbs, my clothes still fit the same as when i was 200lb but im much stronger feel.better. mentally though i see that number on the scale and feel like the fat kid again.
Iv been struggling this is thought lately. I do weight training/cycle(peloton)/hike and run. I offer wondering what is my goal, to have a body aesthetic or performance power. Can you have both? Thanks for the video. Very helpful!!!
If you are having trouble burning fat, and you are following this carb advice... please consider a ketogenic diet. I was doing this high carb diet for the longest time and I found out that I was prediabetic. I switched to ketosis, normalized my blood glucose and I finally get to see my abs. If you are not a high performance athlete like Kristi and have trouble getting lean please do at least do an oral glucose tolerance test or at the minimum a fasting glucose blood test. Consider a continuous glucose monitor as well to see what foods are doing to your blood sugar. Diabetes is a huge problem in the U.S. 8 out of 10 prediabetics don't know they are diabetic. Hope this finds those who need it.
I did that high fat keto thing! Eating a lot of bacon! High fat foods! Then I had 2 A/fib.’ And now there saying I have clogged arteries! I’m on thyroid meds! I used to run with races! Eating oatmeal!. I can’t run anymore! I’m struggling getting rid d my weight again
@@geno5169 you’re not telling the whole story here. Fat doesn’t “clog” arteries. That’s a myth. Plaque in arteries forms when arteries are inflamed and the body is trying to repair the inflammation. I’m a cardiac nurse.
Clogged arteries is not something you build up in a year but takes decades. Do not blame keto. Also why always bacon, there is so much more healthy foot with proper fats. Nuts, fish, eggs and other proper meat sources.
Hello, I eat around 1800 calories every day and would like to see muscles. but I still have enough fat. I weigh 63 kg and am 160 cm tall, should I go into a 500 calorie deficit? I eat about 120g protein, 100g carbs and 60g fat. Do you have another video or information on how I can burn fat better? I do strength training 6 times a week but no cardio. I have an active mother life. Greetings
I’m sure you meant well but I do want you to know that although the sugar is low there is sugar! I know because I was on an absolutely NO sugar protocol and was not able to drink this!
If i weight 49 kg and i'm 1.68 cm tall, should i eat in a caloric deficit? I want to train for aesthetics, i don't have ab definition i want to be super lean but i'm not sure if a shoul low my bodyweight and body fat rn?
You can build muscle in a cutting phase provided protein intake is high at least 1gram/lb lean weight. Possibly as high as 1.5-2. However, if you are already lean aka 10%BF or less for men and 15-20% for women you will struggle to build mass. If you are say 30% BF, you will ample fuel on your body to supply your energy needs and create new lean tissue.
This makes no sense. If I apply the macro gram per kilogram bodyweight to your macro balance chart, the numbers are way off. For example, I’m 170lbs. That means for optimal performance, I’d have to consume 770g [3,080kcal] Carbs (40%), 577g Protein [2,310kcal](30%), and 256g [2,310kcal] (30%) Fats, for a total of 7,700kcal. That is the only way to ensure that 10g carbs per kg bodyweight is 40% of my caloric intake. Meanwhile, your gram per kilogram bodyweight suggestions alone recommend 770g (3,080kcal) Carbs and 185 (740kcal) Protein. That is a substantial difference. There is absolutely no way of making those numbers close to 40% and 30% of a total caloric amount. Using Mat Fraser’s macro intake percentages, the number makes far more sense: * Calories: 3,696 * Carbs: 462g (50%) * Protein: 194g (21%) * Fats: 119g (29%)
If you take your cardio seriously you should consume carbs for best performance and recovery around your exercise. For race day carb loading is a cheat code
Not true, carbs are king when it comes to race fuel. If you are looking to lose body fat, reducing carb intake and focusing on zone 2 cardio can help but you need carbs to optimise performance. 1-2 hours per day is a lot of training and, if you aren’t taking on enough carbs, your body won’t have the fuel to perform adequately.
@@Zhiloreznikthis is partially true. If you’re fuelling adequately and have taken it a little easy the day before a race/event then “loading” with carbs will only leave you feeling heavy and bloated. You don’t have any hidden stores to hold spare carbs. You should be able to have full glycogen stores from normal eating. You certainly don’t want to go into a big event depleted so a few extra carbs won’t hurt, but some people read carb loading as a license to eat anything and everything
i enjoy your content but 700 carbs is 2800 calories. i am 67 kg and i am male. i need 2500 calories daily to maintan my weight. 700 carbs is way too much unless you do insane amount of cardio
I'm not an athlete, I consider myself as part of the general public. I do beginner aerial hoop (lyra), reformer pilates and weights session in the gym every week. Over 35, has back issues and still - I found this video useful. Thanks for sharing this video Kristi.
So one gram of carbs equals 4 calories. 155 lb. person = 70 kilos. 400 gms carbs =1600 calories, 700 gms carbs =2800 calories. I'm confused (as usual). Add protein and fat grams/calories?? If you're approximating Zone diet that is 40% calories of carbs, 30% calories of protein and 30% calories of fat you're talking olympic or crossfit games type training to handle that calorie load?? Somebody help me out here.
What in the world is a pound or ounce? (read: your audience is international and it's 2024. Always A L W A Y S display metric units next to your imperial units or people will just no longer click on your videos.)
@@vamsiramineedi6296if you care enough about your. Ody and health. You can do your own research! If you don't want to spend some.time doing research then don't. Keep doing you!
@Kwildcat13wow that’s pretty amazing you were able to dial in and find what worked for you I go back and forth with carbs I’m eating more carbs than I ever have and still under 60 a day!
This is a good reminder that I'm fueling for performance. I'm not a model, I'm not an Instagram girl. I want to ride a bike fast, lift a heavy weight in the gym, and sleep well afterward.
Love that!! 😁✌️
Yes girl same! I’m also in Seattle!!
Agreed completely!! (also in the Seattle region 🤭) What up PNW active girlies?
That sounds so good
@@Kristi-Eramo-OConnellSorry. This is confusing. What about carbohydrates and insulin spikes? I've been told low carbs. Explain please Lidten to Dr. Eric Berg on the subject of indulin resistanceand insulin sensitive. Looking forward to your response. Thank you.
Glad I just came across your page. You’re not like all the gym bro content out there loud and obnoxious. You’re so informative and calm. Dig it
I clicked on video because it immediately feels body positive. I appreciate how it informs viewers about fueling their bodies properly, especially for those dieting and exercising for health rather than just appearance. It can often feel like society emphasizes looks over actual well-being.
I also like your approach to healthy eating. You don’t push extreme measures like limiting oneself to 1,000 calories, which is refreshing.
*sigh* I wish I could see you as my doctor for my upcoming appointment. It would be so nice to have easier access to knowledgeable experts like you who understand the importance of health and fitness, rather than hearing "just lose weight" from doctors who don't really provide the support I need.
This video came across my feed at exactly the right time. It's a good reminder of why I am training. I was caring too much about how I looked and was feeling pretty terrible all of the time. Thank you for the video!
I’m a grad student in nutrition and this was so on point! I recently switched to performance training and I’m so obsessed with it! I completely agree with all of your points in this video. Thank you so much for providing accurate, evidence-based education and advice! ❤
This is a great video! A lot of information in just a few minutes. I've seen videos that are an hour long that doesn't give as much information. You have gained a new subscriber. Keep up the great work!
Women and men are different concerning nutrition for performance. I recommend Dr.Stacy Sims work to learn more about how women should fuel there bodies
Kristi, this is a good watch. Love the research/science brought in
I've been doing CrossFit for 6 years now, I've lost over 100 pounds but have had some fluctuations for a few different reasons; some personal, some medical. I'm working with our nutrition coach at the gym I coach at, but I also have severe ADHD and the meds I'm on now are making it difficult to eat enough. I've gotten stronger and I don't want to lose my gains, but I am struggling to hit my protein and calorie goals. The struggle is real. This is a great video though, and I'm really happy to see this type of information being put out there. I had to learn it all on my own in the beginning, so I KNOW this is going to help SO many people.
Thank you for this reminder!!! I was an athlete for a long time and in recent years have struggled with health issues that caused me to gain weight. Trying to get back to athlete mode, this was so helpful! ❣
Exercise is important but nutrition is everything for performance and weight management.
Facts
Great educational content and easy to follow. Thanks Kristi, Kristi.
Love that you show the studies to back up your info!
I used to run! I ran 5k’. 10k’ a couple half marathon’s I was even running up to. 16 miles! Then I got major arthritis in my hip! I needed surgery! I was down to 160! When i stopped running! I gained my weight back !. I’m struggling getting rid of it! Thank you for sharing your experience
Great information! Thanks for sharing your knowledge
This is the best explanation I have seen in a while and as competitive cyclists you are SPOT ON 👏👏👌
Great video!!! Best advice out there!!
Grew up in diet culture where carbs were the devil. When I went through a recomp journey , I could immediately tell when I hit my wall with too little carbs because my energy went from high to zapped when lean phase hit . As soon as I added carbs in it was automatic I got my energy back. 👍🏼 thank u for stressing carbs are needed!
Great video. This is one of the most informative video on diet, concise and straightforward. Thank you so so much 🎉❤
Amazing video from one end of the spectrum to the next. I’m impressed! New sub 😄💪🏽🇺🇸. Thank you!
Miss seeing you compete, but I love this!
✍✍taking notes! Thanks Kristi!
This video made me hungry......
love this video! thanks for the research stats
After scrolling through some old UCA videos, I found a Bristyn song. I love this. 👏🏾👏🏾👏🏾
Great video, really insightful. May I ask what your advise would be in how you should eat if your goal is body recomp/ reverse dieting to feel good but also to look good for aesthetics? Also what would a controlled potion of complex carbs be to aim for at meals? (Currently skinny fat & don’t want to add mass just tone up)
Awesome, Loved that a lot and it was a good reminder
Kristi, I'm 6'1" 295 lbs, and 67 years old. I'm retired. I do a quick pushups, sit ups, body weight Squats, and Mace workout in the morning...about 10 mins. Later in the day I do a 45 minute Kettlebell or Bulgarian Bag workout, and a 3 mile walk. How do I know what my maintenance caloric intake should be? I never know where to start. How do you know what your baseline should be?
Track your macros
Bro, just google “mayo clinic calorie calculator”
Don’t be lazy, instead of posting here, just plug it in to the calculator and it’ll tell you
@nhbmk how rude. She didn't ask u
@@faithkwaku NOr did I ask you! How rude.
Thanks for the tips Kristi!
Fantastic topic and well explained.
Thank you
Great Content! 🎉 Thanks for information 🙏
Thanks Kristi, your content is the best
I found this super helpful! Thanks
your a champ. one of the best crossfitters ever
Very comprehensive...thanks!
IMMEDIATE WATCH!!!
Great video Kristi 😊
My body weight has always been a mental struggle for me. Ive always been heavy most my life. Me and the wife started crossfitt around 3 yrs ago and i was 300lbs. Our gym did the 1st phorm diet together and i got down to 200lbs. I esthetically looked better and my confidence was through the roof but being in a deficient for almost a yr made me feel terrible and weak and i was always cranky. Getting off my deficient calories and just sticking to a healthy diet ive slowly put back on about 30lbs, my clothes still fit the same as when i was 200lb but im much stronger feel.better. mentally though i see that number on the scale and feel like the fat kid again.
Iv been struggling this is thought lately. I do weight training/cycle(peloton)/hike and run. I offer wondering what is my goal, to have a body aesthetic or performance power. Can you have both? Thanks for the video. Very helpful!!!
Are you able to share your recipe for your meal prep or a weekly meal plan?
I do push-ups everyday! Side planks ! I lift everyday! I’m doing abs workout! I’m still struggling getting rid from my weight
10:15 - this is great advice!
So this is why I looked so good when I was poor and could only afford to eat like once a day
If you are having trouble burning fat, and you are following this carb advice... please consider a ketogenic diet. I was doing this high carb diet for the longest time and I found out that I was prediabetic. I switched to ketosis, normalized my blood glucose and I finally get to see my abs. If you are not a high performance athlete like Kristi and have trouble getting lean please do at least do an oral glucose tolerance test or at the minimum a fasting glucose blood test. Consider a continuous glucose monitor as well to see what foods are doing to your blood sugar. Diabetes is a huge problem in the U.S. 8 out of 10 prediabetics don't know they are diabetic. Hope this finds those who need it.
I did that high fat keto thing! Eating a lot of bacon! High fat foods! Then I had 2 A/fib.’ And now there saying I have clogged arteries! I’m on thyroid meds! I used to run with races! Eating oatmeal!. I can’t run anymore! I’m struggling getting rid d my weight again
@@geno5169 you’re not telling the whole story here. Fat doesn’t “clog” arteries. That’s a myth. Plaque in arteries forms when arteries are inflamed and the body is trying to repair the inflammation. I’m a cardiac nurse.
Clogged arteries is not something you build up in a year but takes decades. Do not blame keto. Also why always bacon, there is so much more healthy foot with proper fats. Nuts, fish, eggs and other proper meat sources.
Keto made me ill. Especially mentally with PMS worse than ever. Great for some, not for everyone
@@louisebuchan1967 there is a carb withdrawal period to get through for sure! It’s not fun but worth it I think!
What if you want to both perform AND look better? 😂 I need both
Start with one, do that for 8 to 12 weeks then do the other.
Start with perform better. Looking better will follow along for sure
Great videos 💯
Wil regards to element I feel a bit reserved about putting 1000mg of sodium in my body when some orgaizations recommend just 2000 in total a day.
So I keep hearing that we should have 30gr of protein in the morning. But I do strength training in the morning what is the best meal combination?
Hello, I eat around 1800 calories every day and would like to see muscles. but I still have enough fat. I weigh 63 kg and am 160 cm tall, should I go into a 500 calorie deficit? I eat about 120g protein, 100g carbs and 60g fat. Do you have another video or information on how I can burn fat better? I do strength training 6 times a week but no cardio. I have an active mother life. Greetings
I’m sure you meant well but I do want you to know that although the sugar is low there is sugar! I know because I was on an absolutely NO sugar protocol and was not able to drink this!
What carb is essential?
None
👏🏾👏🏾👏🏾👏🏾👏🏾 que bien abarcado el tema
If i weight 49 kg and i'm 1.68 cm tall, should i eat in a caloric deficit? I want to train for aesthetics, i don't have ab definition i want to be super lean but i'm not sure if a shoul low my bodyweight and body fat rn?
Thanks 👍
Pounds or kilos please stick to one unit or give us both! Otherwise great info, thank you for the insights.
What study says you cannot build muscle while in a cutting phase???
You can build muscle in a cutting phase provided protein intake is high at least 1gram/lb lean weight.
Possibly as high as 1.5-2.
However, if you are already lean aka 10%BF or less for men and 15-20% for women you will struggle to build mass.
If you are say 30% BF, you will ample fuel on your body to supply your energy needs and create new lean tissue.
gold. thankyou :)
I was just wondering, wasn't it fat that was not a great idea before training. I thought it took to long to digest.
Who helped you during your nutrition when you were training for the games
When I used to run! I was eating oatmeal! Before my races!
This makes no sense. If I apply the macro gram per kilogram bodyweight to your macro balance chart, the numbers are way off. For example, I’m 170lbs. That means for optimal performance, I’d have to consume 770g [3,080kcal] Carbs (40%), 577g Protein [2,310kcal](30%), and 256g [2,310kcal] (30%) Fats, for a total of 7,700kcal. That is the only way to ensure that 10g carbs per kg bodyweight is 40% of my caloric intake.
Meanwhile, your gram per kilogram bodyweight suggestions alone recommend 770g (3,080kcal) Carbs and 185 (740kcal) Protein. That is a substantial difference. There is absolutely no way of making those numbers close to 40% and 30% of a total caloric amount.
Using Mat Fraser’s macro intake percentages, the number makes far more sense:
* Calories: 3,696
* Carbs: 462g (50%)
* Protein: 194g (21%)
* Fats: 119g (29%)
I think as a competitive but not elite athlete carbs are not as important considering we‘re only training 1-2hrs per day…
And mostly at lower intensity. Increase carbs during contest prep and the contest itself. 👍🏻
This is why you train like garbage and look like crap
If you take your cardio seriously you should consume carbs for best performance and recovery around your exercise. For race day carb loading is a cheat code
Not true, carbs are king when it comes to race fuel. If you are looking to lose body fat, reducing carb intake and focusing on zone 2 cardio can help but you need carbs to optimise performance. 1-2 hours per day is a lot of training and, if you aren’t taking on enough carbs, your body won’t have the fuel to perform adequately.
@@Zhiloreznikthis is partially true. If you’re fuelling adequately and have taken it a little easy the day before a race/event then “loading” with carbs will only leave you feeling heavy and bloated. You don’t have any hidden stores to hold spare carbs. You should be able to have full glycogen stores from normal eating. You certainly don’t want to go into a big event depleted so a few extra carbs won’t hurt, but some people read carb loading as a license to eat anything and everything
Did I miss her suggested grams of carbs for aesthetics?
Ανυπομονώ για το οφ ροουντ πρότζεκτ
i enjoy your content but 700 carbs is 2800 calories. i am 67 kg and i am male. i need 2500 calories daily to maintan my weight. 700 carbs is way too much unless you do insane amount of cardio
Aerobic= more fat burn
Aenarobic= more carb burn
-George Lockhart
If my goal was to be big and fat, Im right on track.
My body feels good when I eat carbs are wheat bread once in a while with meal rice better eat carvers one of my bike when I donate car my body shows
Gosh this advice is for athletes. Not the public.
I'm not an athlete, I consider myself as part of the general public. I do beginner aerial hoop (lyra), reformer pilates and weights session in the gym every week. Over 35, has back issues and still - I found this video useful. Thanks for sharing this video Kristi.
@@tsaul8078 ok fine. Show off. Just kidding. I shall try harder!
So one gram of carbs equals 4 calories. 155 lb. person = 70 kilos. 400 gms carbs =1600 calories, 700 gms carbs =2800 calories. I'm confused (as usual). Add protein and fat grams/calories?? If you're approximating Zone diet that is 40% calories of carbs, 30% calories of protein and 30% calories of fat you're talking olympic or crossfit games type training to handle that calorie load?? Somebody help me out here.
I’m assuming that the uptake of carb would be there to fuel your increase workload. Hence the overall increase in calories.
First!
What in the world is a pound or ounce? (read: your audience is international and it's 2024. Always A L W A Y S display metric units next to your imperial units or people will just no longer click on your videos.)
The measurements A R E in metric. Did you watch the video or are you having a stroke?
Not everything 😂 But its good advice. Have both displayed on screen
I will keep clicking
Carbs are equivalent to sugar, keep,eating them you will become insulin resistant which leads to being a diabetic
Post sources for your claims
@@vamsiramineedi6296if you care enough about your. Ody and health. You can do your own research! If you don't want to spend some.time doing research then don't. Keep doing you!
@Kwildcat13wow that’s pretty amazing you were able to dial in and find what worked for you I go back and forth with carbs I’m eating more carbs than I ever have and still under 60 a day!
@@DobyDuke labrador meat is the best for human body. If you care enough about you, do your own research!
@@vamsiramineedi6296lol, gaslight much?
She’s nowhere near 9% 🤫
The funny thing is that you actually do have that belly
Fat is preferred, not carbs