Outline:Intro to today's topic & meet Kate LymanUnderstanding performance vs fat loss goals - choosing each & timelinesGuidelines: fueling for performanceno calorie deficit, focus on carbs, focus on recoverypre workout - carbs, lean protein, less fatpost workout - lean protein, carbs, less fat, lots of waterEndurance training vs muscle buildingendurance: intra-workout carbsmuscle building: adequate protein, leniency in carb/fat mix, focus on overall caloriesRecoveryadequate protein, not cutting calories on non-workout dayssigns we need to focus on recoveryimportance of sleepTransactional relationship between our nutrition and our exerciseMain takeaway from Kateour body can't give us what we're looking for when working from a state of depletionLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanConnect with Kate on Instagram, FacebookKate's Website Quotes:"You have to choose. Because the way we address fat loss goals is not the same as the way we address performance goals...You can do it all, but not at the same time." - Kate Lyman"Being at maintenance, learning to maintain your progress, is also a goal." - Kate Lyman"Eating is part of the training." - Kate Lyman