I’ve heard you and other people talk about minimizing peri-workout fat intake but I’ve never heard anyone really go in depth on the subject. What are the benefits of this? And how many grams of fat can you eat in your peri-workout meals without losing these benefits?
Another quick question, what’s the upper limit for daily sodium intake? (male, 5’7 184lbs, drink a little over a gallon of water a day)
I don’t think it’s a huge deal performance wise and in those conversations we’ve also talked about why we recommend this strategy.
That said, there isn’t a cut off between bad and good amounts of fat in these meals that is universal. I typically recommend <15g fat in those peri workout meals.
The upper limit for daily sodium intake depends on additional contextual factors related to medical history, race (potentially), activity and environmental factors, and individual response to sodium intake (among others). We find the recommendation for <2300mg/day of sodium to be under-supported in the literature and the average American takes in ~3400mg per day, which is probably fine. The data suggests >6000mg per day is associated with greater morbidity and mortality, which would be my theoretical UL for those without hypertension or other factors that would necessitate a lower sodium recommendation (potentially).