Ryan is a sports dietitian at a local Oklahoma City running store called Red Coyote, and she have been working there a little over 6 year now. Once a week she’s a regular sales employee helping people get their running gear, and the rest of the time she’s working as a private practice sports dietitian doing one on one consults with people who seek out her services. She works with several different types of people. Some clients are training for half and full marathons and need specific help with fueling for those events and day to day nutrition. She also have a lot of clients who are just getting into running or exercise in general, and are coming to her to get healthier and lose weight or gain muscle. She is also available for all of their running groups that train through Red Coyote: 5k, 10k, and half and full marathon.
Mathea Ford: [00:00:29] Hi there! It’s Mathea. Welcome Back to the Nutrition Experts Podcast. The podcast featuring nutrition experts who are leading the way using food starts today right now with our next guest. It’s great to have Ryan Baggett on the show today. Ryan welcome to Nutrition Experts.
Ryan Baggett: [00:00:45] Thank you Mathea.
Mathea Ford: [00:00:47] How are you doing today?
Ryan Baggett: [00:00:49] I’m doing great. I’m really looking forward to talking with you about Sports Nutrition.
Mathea Ford: [00:00:54] Yeah! I’m excited to have you on the show and talk a little bit more about Sports Nutrition kind of in depth what you do with your people you work with. So, tell my listeners a little more about you and what you do.
Ryan Baggett: [00:01:06] I’m a local sports dietitian here in Oklahoma City. I’ve been working with a store called Red Coyote Running and Fitness. Ever since I finished school six years ago I’ve been with this company. We’ve got two locations here around the Oklahoma City area and the great thing about this is as a local business they’ve been really flexible with me about letting you kind of start my own private practice as a sports dietitian and really encouraging me and helping me market myself to get different clients from the wide range of customers that we get at our store. So, at Red Coyote we get people who are walking trying to run the first 5k, people who thought they could never run at all and are trying to get into it, to people who are running half full marathons. So, that type of people I see really varies from people looking to get healthy, lose weight, just get into exercise in general to the people who are training for the Boston Marathon, the New York City Marathon who are really fast runners and once a week I actually just work as a regular sales employee on Sundays at the location helping people get into their running gear and give me a nice little discount to supplement my own running. And it just tend to be my private practice I do through their store.
Mathea Ford: [00:02:20] So, you also mentioned before we got on the podcast that you work somewhat the running groups?
Ryan Baggett: [00:02:25] Yeah. So at Red Coyote we have a newbie running group which is kind of like a couch to 5K getting people trained for that first 3.1 mile race that a lot of you see a lot of especially in the summertime. We also have a 5k to 10k program. So getting up to 6.2 miles and then you know in Oklahoma City though the City Marathon is huge you know over 20,000 people run that every year. So, we have our own half and full marathon training program. I usually show up to some of the training runs. I like to bring snacks you know that I have from my nutrition blog to kind of getting over to talk to me. They can answer, ask questions and answer and I can answer them for anything they have about running nutrition overall healthy food. You know especially for training or if they’re looking to get with a dietitian and do some one on one time then I have my cards available and we can set the time to do more individualized nutrition appointments.
Mathea Ford: [00:03:19] So, as someone who works with both athletes you know like you mentioned running the Boston or the New York Marathon and Weekend Warriors, people who are just getting started or maybe just not really big time runners. What is your main advice about how to eat for working out?
Ryan Baggett: [00:03:35] I mean I would say my biggest advice to people is don’t skip the carbs which you know no one ever should be disappointed when I tell you to eat carbs. You know I love carbs and their ability to get you through a workout. Fad diets aside there’s always going to be something protein and fat will never provide you that quick energy source that carbs do. Not to say that on a two hour, three hour, four hour run going to you’re not going to be using more fasting carbs for fuel. So, ultimately you have to have glucose to continue to oxidize that fat for energy. If you don’t want to avoid them you’re training because your body is different that in any sort of intense exercise required carbohydrates. So it’s one of those things you know starting in some intense exercise program is not the time to cut out carbs but I feel like a lot of times that goes hand-in-hand when people are trying to get healthier like “oh I’m not gonna eat carbs anymore! I’m going to go get to the gym” and you know you’re not going to last very long doing that before you just start to feel really drained when you’re exercising.
Mathea Ford: [00:04:39] But you’re not really talking about carbs like a Hershey bar you’re talking about a different kind of carb right?
Ryan Baggett: [00:04:44] Yes. So I feel a lot of times typically those not as healthy carbs are things like candy, chips, white rice, lots of breads and desserts and things, sodas. You know the foods that don’t really offer a lot of nutrients, people tend to lump in the healthy carbs things like sweet potatoes and regular potatoes, peas and whole grains, whole grain bread, oatmeal, oats, things like that. A lot of times people want some fruit especially fruit. People tend to lump them all together at all carbs are bad when in fact you know the healthier carbs. So those are the fruits, the starch, vegetables, whole grains those are really what you should be focusing on for starting when you’re working out and especially as your exercise progresses. I mean those are the fuel the foods that are going to provide fiber, they’re going to provide the antioxidants and nutrients that your body needs to be able to heal and recover from the damage that you exercising. And I mean the good damage it makes you stronger but it still requires energy and nutrients to heal.
Mathea Ford: [00:05:46] Usually you have kind of different days where you do different activities. Some days you do aerobics, some days you weight train, should you eat differently on workout days versus non workout days or on strength training vs. aerobic?
Ryan Baggett: [00:06:01] Yes to some extent. I mean on a rest day compared to an exercise day. Especially around the actual exercise itself you should be eating a little bit more on those exercise days. You know for a lot of people they work out either first thing in the morning or after work. And if you haven’t eaten since lunch and you’re trying to work out at 5:30, I mean that’s a long time or you haven’t necessarily having something. So, whether you do or don’t do a snack in the afternoon it’s one of the things maybe you need to want to beef up your snack a little bit you know add in a granola bar, a flavored yogurt, a banana that’s something with some extra kind of starchy carbs in it to get you through your actual exercise. Whereas, maybe on a rest day you could do a small snack or you wouldn’t necessarily worry about having a bigger snack like that because obviously exercise requires calories to fuel. So, I mean I usually try to get people not necessarily to eat a lot more overall but to specifically eat those extra calories you’re probably going to burn around your actual workout. That way you have extra energy to complete the exercise and then afterwards you know hopefully getting some of those healthy carbs whether be fruit or whole grains or starchy vegetables, a potato with protein afterwards. I know a favorite for me it’s like a baked potato with chicken and beans and vegetables like that’s a great recovery meal people underestimate potatoes they are super healthy if you cook them correctly. Just don’t let them down with butter and sour cream and then as far as protein. That’s actually something I’ve been doing a lot of research on lately and it really does vary with exercise. How much protein you need? It’s going to be different based on what your goals are. So, if you’re someone who just the average exerciser you know probably that’s 0.8 grams of protein per kilogram that they just recommend that’s going to keep most people healthy. You know if you’re a healthy person its probably enough but if you’re starting to run well then they recommend you get closer to 1.2 grams per kilogram. If you’re looking to build muscle or maintain muscle during weight loss because you know unfortunately you don’t lose just that whenever we lose weight so increasing in protein in addition to strength training can actually minimize how much lean tissue you lose during weight loss. And that gets up to more like 1.8 to 2 grams per kilogram. You’re looking at over double just the regular recommendation of protein is strength and weight loss is a goal. So, it really can vary based on how much. What type of exercise and what your body composition goals are for how much protein any exercise.
Mathea Ford: [00:08:32] So, you recommend to people typically if they’re starting or getting ready to start running, you lead them towards more of the healthier carb, higher carb, a little more protein and managed fats type of diet?
Ryan Baggett: [00:08:45] Yes. Keeping for someone you know maybe looking to start that 5k training you know getting them to you know just starting into running. Still keeping carbs around 50%of your total calories you know not not going to low and protein you know sticking between that recommended 0.8 grams per day up to about 1.2 o per day so maybe just a little bit extra but it’s not something that far especially for fueling exercise itself. That’s where carbs can be more important and then as far as recovery, endurance running doesn’t really require extra protein as much extra protein for recovery as weight lifting does because it’s working slightly different muscle fibers. The main benefit with extra protein with running is that it can help prevent muscle soreness and it helps reduce the damage that occurs with you know breaking down those muscle fibers from the actual exercise itself but it’s not going to be quite as much as with strength training.
Mathea Ford: [00:09:39] Okay. So, we talked about food a little bit. What about water? Do you have advice about water intake or hydrating depending on the weather, depending on the day?
Ryan Baggett: [00:09:51] Yes. So, sweat loss is one of those things that is extremely weak person to person. Some people don’t sweat a lot in some people’s sweat liters upon liters per hour. I mean obviously temperature and humidity is going to have the biggest difference. Dehydration generally is a huge concern in the colder months. Now if you’re going to be out there for four full marathon training like three four hours yes you’re going to be losing water, you’re going to lose electrolytes. You need to take fluid and electrolytes with you. But you know when it’s cold. Most people exercising are going to be fine doing just water as long as exercise is lasting about an hour or less is when you start to get over an hour of exercise. Then it starts to become important to start replacing lost carbohydrates and lost electrolytes. But as far as how much you should drink that’s where we’re really figuring out how much you sweat becomes important. And you can do that if you know you can be out there for a couple hours. You can weigh yourself without clothes on before you say go for a run and then the goal is to prevent a greater than 2 percent weight loss. So, two percent of water you don’t want to lose for more than 2 percent your body weight on a run. So if you go on a three hour run and you weigh 150 pounds that three pounds could be at 2 percent. So, then we come back from your run take your clothes back off on the scale and as long as you didn’t lose three pounds then you know that you hydrated enough that you lost four pounds. Well then you know that on that next three hour run that you do if the temperature is similar you need to drink an extra at least 16 ounce of water during the run to keep your weight loss less than 2 percent. But as far as how much you drink on the run you know generally you’re getting in hotter weather closer to 16 ounces an hour is usually good for most people. Now, colder weather some people can get by with not much salt but it’s really going to depend on how much you sweat as an individual.
Mathea Ford: [00:11:47] So, on days that you’re not working out do you have a recommended hydration that people should do versus when they’re running?
Ryan Baggett: [00:11:55] Yeah! I actually say if you’re getting close to 100 ounces a day with fluid then you’re probably going to stay adequately hydrated. Just know exercise aside a lot of people don’t realize that liquid foods or things like soups and then thinking foods that have a high water content such as fruits and vegetables all these things count for hydration as well. So, I usually tell people you know if you’re finding yourself going to the bathroom every 30 minutes you’re probably over hydrating. But you know if you’re getting around that hundred ounces a day and you’re not rushing to the bathroom all the time then you’re probably hydrating pretty well.
Ryan Baggett: [00:12:27] Usually the best way to tell if you’re hydrated is they say it’s the check your first morning urine whenever you wake up and go to the bathroom first thing. And as long as it’s a pale color not super dark and as long as there’s a decent amount of it, it’s pale, you did a pretty good job hydrating in the day before. A lot of times if someone didn’t drink enough you know you’re out exercising. It’ll be darker first thing in the morning. So, that’s a really good way to kind of judge your daily hydration just by checking that first morning that first morning bathroom break.
Mathea Ford: [00:12:58] So, what types of beverages do you recommend people use to hydrate? You know there’s just plain water and then you’ve got the Gatorade, Powerade type stuff and then there’s also flavored water. What do you recommend?
Ryan Baggett: [00:13:11] Anything that’s colder is actually going to empty faster in your stomach. So, if you want to hydrate faster the colder the beverage the better hydrate you are going to get and obviously in hot teachers cold water is more palatable to anything with flavor and carb or flavor or carbs that can be zero calories flavor or it can be something that contains carb and encourages more drinking than plain water. They’ve done studies where they have people run a track and just let them kind of grab water as needed. If they’ve shown that people will drink more when it’s flavored compared to plain water at the same temperature. So if you have a problem with hydration keep it cold keep it flavored. You know if you want something flavor calories like you’re not necessarily burning about for three hours they can make a lot of times like electrolyte flavored tablets. They don’t have sugar in them that you can add to water so it adds little flavor, a little bit electrolytes but not necessarily calories. A lot of people when they’re officially running will use gels or beans or some sort of gummy as a carb replacement so for their fluids it’s more just staying hydrated. So, electrolyte is water but getting carbs elsewhere sometimes helps to do it and obviously Gatorade, Powerade all that are good options for replacing calories and replacing electrolytes at the same time while staying hydrated.
Mathea Ford: [00:14:28] So, you mentioned that you have some elite athletes and you have some people who are starting in the middle. Do you have a lot of people who are trying to lose weight through exercise that you talked to?
Ryan Baggett: [00:14:39] Yes I would say that 75, 80 percent of the people that I’m seeing are trying to lose weight as well as in general get more active you know trying to do it together to helps motivate the other one.
Mathea Ford: [00:14:53] How do you help them with the weight loss?
Ryan Baggett: [00:14:55] I know calorie counting is a very very exciting topic among a lot of dietitians. Some are super super against it. You know they’re totally in favor of it eating calories. A few set of people to have terrible relationships with food but I honestly feel like it’s probably more based on your personal goals whether or not calorie counting may or may not be beneficial. You know for me someone looking to improve their body composition and get fit. You know my my average client is not just someone looking to improve their relationship with food and improve their overall health. Now, for someone who’s just trying to get healthier, want some education on how to eat healthier, in general, I would say that “its you would be eating that. Let’s look at your diet. Make some substitutions, get healthier” is usually enough to lead them in the right direction to be a healthier person overall. But people coming to me they have specific weight or body composition goals. And I do feel like calorie counting does help most of them. You know I never tell people “hey! Guess what? You have to count calories rest of your life.” No that’s not it. It’s just that I have found that most people have absolutely no idea how much food they’re eating. And when it comes to trying to figure out how to lose weight it’s usually a pretty big wakeup call when they just log for a couple weeks and see “oh my gosh! I didn’t realize that going out to eat here that this all had a thousand calories in it” and so I feel like it’s usually a good jump starter for people to kind of start to make some healthy changes and most people eat pretty routinely honestly throughout the week. So, once you kind of get the hang of things you may or may not need to log. Usually, have a good check in every now and then to plug in what you’re eating throughout the day. Because especially I was told clients like food like peanut butter, avocado, oil like you know even if it’s extra virgin olive oil or avocado oil or whatever the coolest oil is right now. You know the foods are definitely at the heart healthy fats they’re good for you. Nuts, peanut butters, seeds, all that but they do pack calories too. So, if your goal is to keep your cards up for exercise and weight, well, generally, if calories have to come through fat you know you still owe it should be keeping your fat at least above 15 percent just keeping need fat for hormone production in general if you’re if you’re doing too much peanut butter on stuff. Well that’s replacing the calories that should be coming from carbohydrates for exercise and so for me I feel like calories. Calorie counting does help people realize where their calories are coming from and it’s part of most of my initial appointment. I actually test people’s rescue metabolism. So, when I first started six years ago at Red Coyote, they purchased the body gym indirect countermeasure for me. And so I can test people’s recent troubles for initial visit. Show them “hey! This is what your baseline is based on your job, based on how much exercise you’re doing. This is a good idea of how many calories you’re burning in the day. So, let’s set up realistic weight loss based off of this.” For most people you know either they’re disappointed because it’s not as low as they think they are or they can kind of see “oh I have a desk job I’m only working out an hour week. This probably isn’t why I am losing weight.” So, for me it’s actually very helpful to show people calories. Now, of course I still teach them. This is why you should eat fiber. This is why fruits and vegetables are important. This is how you can stay full and healthy doing some reduce calories here this week or that week to lose weight while still doing it in a healthy way. It’s not “so, hey just fill up the calories and you’re good.” I mean there’s obviously other education that goes along with it.
Mathea Ford: [00:18:14] So, the indirect calorimetry do you find that’s pretty accurate or at least close enough or?
Ryan Baggett: [00:18:23] I do feel like it’s close enough because I have found that the people you know this obviously a lot smaller of my population but the people who do come for me to gain weight generally younger men, older men who have just always been pretty thin and have a hard time putting on muscle or generally I will see that their metabolisms are on the upper end of normal or even above that like “well, hey! This makes sense why you have a hard time gaining weight. You have a soft metabolism” and then I’ll feel a lot of people you know a lot of middle age women and I get a lot of people in their 40s or 50s and they’ll come and like “hey! I have a hard time with losing weight and you know either their metabolism is in the normal range that’s a little bit lower or maybe it’s 100 or 200 calories lower than what’s predicted based on their weight which you know most just genetics but you know they’ve done a lot of crash diets that could be highly lower because you know they’ve been doing too extreme calorie deficits which can temporarily lower your metabolism if you’re trying to cut back too much too fast. I mean again I have nothing to compare to besides like equations but in general I do find that if someone kind of sticks the initial plan that we said that they will usually see the results that we expect assuming that occupational it can be can really make a big difference for some people because some people just sit all day long and they don’t even really fidget whereas other people may burn a few extra hundred calories here and there and getting up from you know their iconic foot tap or something and that really can’t add up of the course of the day just a little non exercise activity calories.
Mathea Ford: [00:19:50] What would you say are some great snacks? I mean you made me think before you were talking about like snacks in the afternoon and depending on whether you’re exercising or not what are some great snacks that you recommend for people who are you know exercising and trying to lose weight making a snack a little healthier instead of just grabbing something out of a vending machine?
Ryan Baggett: [00:20:08] Yeah I always kinda assure people especially if you’re doing it before exercise so make sure it has some good carbs and a little bit of protein. You know you don’t want to do something that’s all protein because that’s not going to give you that quick energy that you need during exercise. But you know doing like a banana like any piece of fruit in a cheese stick or something if you don’t do dairy at a moment it’s a great way to get some good healthy carbs and protein. Even like roast and often now especially compared to chips you know doing something like roasted edamame or roasted chickpea that you can buy prepackaged will give you a lot more protein and healthy carbs than just grab a bag of chips from the vending machine. You know obviously we don’t want people overdo sugar. I mean everyone eat more sugar than they should. I always tell people when it comes to exercise that we’re doing something like a flavored Greek yogurt. It’s perfect because you know it does have a little extra sugar but you’re going to use that when you go exercise or like I have a weird obsession with figs and like they’re all carbs they’re fat free. They’re a part of the 90s craze. I love them. I don’t just snack on them during the day but you know if I want to go exercise I’ll get those whatever the ones you can buy at Target or Sears where there’s the whole grain fig bars or whatever. So, a great free workout snack. Now I’m not going to eat them but they’re great for pre workout and or I have a couple recipes and you can find a million of them in Pinterests for those like oatmeal, peanut, butter, honey, chia seeds and some dried fruit or a few chocolate chips. You know just kind of a little energy oat ball that you usually have between like 50 and 60 calories a piece that you can eat one or two of those before you go work out and get some good things and still get them fiber, get some carb and those are for me so that I could keep that freezer and are easy to grab one or two in shelf stable so that somebody can kind of keep, eat real fast and then go work out without feeling like your weight down your stomach. It’s always a great thing. Yogurt. It looks a little protein fine. So, things like cheese sticks or cottage cheese are all good but mostly mostly carbs.
Mathea Ford: [00:22:11] What should you eat after you exercise to recover well? To have a good next day reduce soreness, reduce lactic acid whatever you’re trying to do?
Ryan Baggett: [00:22:21] Yes. Just making sure that you’re staying hydrated. It can be really important for that because you know if you’re chronically staying dehydrated after an intense workout then your heart has to work harder to feel your next exercise sessions you want stay hydrated but in general I mean you get muscle. I mean as soon as you’re done exercising even during active time you’re getting muscle protein breakdown. The goal is to stop the breakdown and encourage healing and growth. And so in order to do that that’s where protein does come into play especially with strength training. But again you also need nutrients and antioxidants to help recover well too. Obviously, the nutrients in antioxidants that you get from food your body can handle and utilize way better than like some profitable type vitamins so I always find encouraging fruits, vegetables, whole grains. Now, those are going to be great things to help your body recover and heal from the damage of a workout. Anything with lean protein whether it be a little chicken or fish, dairy, eggs. You know those are going to be extremely file available from the protein that your body can use to rebuild and you want to do that within the first hour or two after you finish exercising. So, if you’re an eating exerciser generally as long as you’re going to eat your dinner then a few hours you don’t necessarily need to like chug a protein shake. Now it’s going to be like four hours before you eat, you’re fine. Do that but most of the time you know within that two hour window you should be able to go home and have a meal or go somewhere and get some food.
Mathea Ford: [00:23:45] That makes a lot of sense. So, what is the most common question that people have about exercise related to nutrition that you get?
Ryan Baggett: [00:23:53] I would say it’s probably “how many carbs should I eat? You know how many calories should you eat with this exercise?” You know it might really burning off most I think. And then as well as “how much protein?” So carbs and protein or something that people ask me about a lot probably because it’s a question of fitness industry. So, it’s so in the data that people “Hey! I protein and protein like protein bars, protein powders and you know when it comes down to it like you can get plenty of protein from real food. And ideally I’d like to talk to people about you know you want to spread that pretty evenly throughout the day because the benefit if gaining muscle or weight loss goal you know if your goal is 80 grams protein a day and you’re eating 50 get dinner and 20 at lunch at a breakfast. Well what about the other 40 hours a day where you didn’t eat any protein? So you can definitely increase your strength gains and your muscle gains if you spread it out evenly throughout the day. But for most people it’s just more about finding good sources of carbs and realizing “Okay, I can’t easily erase these calories so let’s get a realistic idea of what I’m actually doing with exercise so that I can properly fuel without overdoing it.” I’ve seen people over eat a 20 mile long run. You know you’re burning over 2000 calories for most people doing a long run for a marathon and then at the store they’ll walk next door to Tucker’s and get a burger fries and the shake kind of like and there goes your 2000 calories. No it’s not as hard to do as you think will be.
Mathea Ford: [00:25:21] If you’re thinking about the listeners and there are people who are either exercising or maybe they’re clinicians or practitioners who are working with people who are starting exercise or doing exercise. What would be your takeaways kind of from our talk that they could use in their day to day life?
Ryan Baggett: [00:25:39] I mean I think just to find especially with exercise and food. You know find an exercise that you enjoy doing because if you don’t like doing it. If your goal is weight loss and you’re using exercise to help as soon as you don’t see the weight loss you expect or you’re done there’s no way you’re going to stop and it’s going to come back on. So no matter what your current level activity is you want to find something that you enjoy doing. And then whether it’s you know running your first five careful marathon how you eat is going to influence your ability to reach those goals. You know people put all this time the gym all the time running. So I was you know you really want to make it count provide your body this nutrient dense foods fiber the proper protein to recover and get stronger versus exercising and then swinging by fast food on your way home and not really encouraging your body to heal as much as it could with again with those nutrient dense foods. We know we all should be eating fruits and vegetables and whole grains. You know because I have seen a lot of people go from being completely sedentary to running happened. So it’s completely doable but commitment to eating proper nutrition is very crucial especially if you’re trying to push yourself further. You know food is fuel. And if you feed your body with those nutritious foods you’re going to help prevent injury, its going to decrease your risk of getting sick and it’s going to help you with your recovery time between workouts. So, I mean I just think it’s one of the things that the food. Food is important obviously but it’s especially important if you’re trying to incorporate exercise into it because it really do go hand-in-hand. It’s kind of hard to exercise all the time and try to get into something more that’s like a training program like a half or full and not really feel that with the right type of food because you would really be doing your body a disservice by doing it like fast food all the time and see that more junky foods.
Mathea Ford: [00:27:28] So, eating better gives them like the fuel to make even more improvements quicker which they’re going to appreciate?
Ryan Baggett: [00:27:35] Yeah! I mean I’ve seen a lot if not a lot, I’ve seen several people I mean it’s kind of same thing. I mean you don’t want to under eat for exercise either because that chronically under eating and try to hit the gym day after day you’re going to get sick, you’re putting yourself at risk for injury to do it that way and you’re just not going to keep it up for very long. So, I mean having that good relationship with food fueled my body and not “Oh! Okay, well I earned back all these calories” or “Oh! I ate this now I need to go burn that.” You know that’s obviously not the type of mindset you want to have when it comes to food and exercise. You know food is what gets you through your exercise. What’s going to make you a stronger runner, a better weight lifter but you know you shouldn’t use it as a punishment or a reward because you did or didn’t do the exercise. It’s a big thing I’d like to kind of push on people too.
Mathea Ford: [00:28:25] That makes a lot of sense. Ryan, I like to ask all of my guests what is your favorite food? Because I love food and..
Ryan Baggett: [00:28:34] Who doesn’t?
Mathea Ford: [00:28:35] I like to hear what other people love. So…
Ryan Baggett: [00:28:36] I mean I would say it’s probably a pretty close toss up between sushi and chocolate which is a weird combination. But I mean I really do feel like I could eat sushi every day but I do eat chocolate every day. I would buy that big a snack at first because you can get it like at Target. And I keep it in my freezer because you know one or two after lunch, splurge after dinner and that usually keeps my chocolate craving as nerve controls I can just have a little bit after my meal. But yeah, I mean it’s a shame I live in Oklahoma because each and every day if I can.
Mathea Ford: [00:29:08] I love that idea of freezing so that it slows you down.
Ryan Baggett: [00:29:12] I mean actually they’ve done studies that show the farther away the food is the less likely you are to get it. So, you know I don’t like frozen chocolate. So the fact that I had to let it sit out and thought for a little bit usually keeps me from just like mindlessly munching on it but that kind of helps me at least. Or I’ll put it up high on a shelf that way I actually have like try to get it. I don’t sleep it out but yeah. I know I can have my lunch and dinner because I do have a very big sweet tooth.
Mathea Ford: [00:29:41] So, what’s your favorite kind of sushi?
Ryan Baggett: [00:29:42] Anything with salmon. Whether it’s salmon or roes. And then I just I like salmon a lot. Salmon is wrapped and roe wrapped in a tube. But I like to have all the different condiments of them too. But if you’re doing a long run on Saturday or Sunday it’s a good thing to eat the day before. There’s a lot of rice.
Mathea Ford: [00:30:00] Yeah! That makes sense. Build up those carb store and got it from a long run.
Ryan Baggett: [00:30:05] Just as those glycogen stocked up.
Mathea Ford: [00:30:06] Yeah. So, Ryan thank you so much for being on the podcast today. It was a pleasure to have you on the show. I know my listeners learned a lot about just some basics sports nutrition stuff especially if they’re getting started. So if listeners want to connect with you what’s the best way to do that?
Ryan Baggett: [00:30:23] Probably e-mail is a great way. It’s my first name Ryan R-Y-A-N at Red Coyote Running (firstname.lastname@example.org) or I have a dietitian Facebook page it’s RyanbackatRD on Facebook recently finally got it. Instagram and its @Dietitian_Ryan_Run. So that’s an option too. I should be put out a couple blog so soon but you can find that through my Facebook or my Instagram as well.
Mathea Ford: [00:30:49] Yeah I’ve noticed your Instagram you’ve put in some really good foods on there.
Ryan Baggett: [00:30:52] Yeah. I’m trying to get more into the view back into that the blogging everything again. Kids kind of derail a little bit of everything but I’m getting a little more time that I really enjoy doing the social media activity as well and I find it really helps my clients when I can lead them to “hey! Here’s a great resource for a quick meal. Here’s a great recipe for those protein energy policy before you run. It’s just something that comes in handy. So, as I feel a need for something I can do a post on it to kind of help people the future.
Mathea Ford: [00:31:22] I think a lot of us do that kind of that way. Well. Well guys this has been another great episode of the nutrition experts podcast. The podcast that is all about learning more so you can do more with nutrition in your life.