This is so great! Thank you! Separating my bike and strength by 6 hours is difficult since I workout/race midday and there aren’t 6 hours left in my useful day. But I will use this principle to guide my timing. Thanks!
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Awesome tips @Coach_Theia ! I can say I do at least #3 and sometimes #2 
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Related: the post below has very helpful inforgraphics providing guidelines on nutrition for endurance athletes who also do strength training:
https://www.instagram.com/p/C9mr-d7xO1J/?utm_source=ig_web_copy_link
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Hi there @Coach_Theia ! Still here but not following the plan and taking advantage of the coaching. 
I clicked on it but I get a blank page.
Hi @Kriddley good to hear from you! Which link/page are you referring to? The one about the nutrition above should take you to an Instagram post.
@Coach_Theia the instagram post doesn’t open
@Kriddley I deleted and pasted it again- maybe now it works? If not, you could try a different browser
@Coach_Theia Thank you! it worked.
does this infographic mean before I work out like within a few minutes or if I haven’t eaten in two hours before I workout, I eat a piece of toast or if I haven’t eaten in 1 hour before my WO I eat protein or do I eat these an hour or 2 bEFORE my WO? Sorry for being dumb today.
@Gossimrr here is an example:
Assume strength workout time is 10:00
-
If your last meal was at 8:00, eat a snack with a minimum of 25g of carbs (ok if the snack also has some protein, especially in your case for insulin control) anytime within the 2h window, but preferably by 9:30ish.
-
As soon as possible after finishing the strength workout, have either:
a meal with 30g-40g of protein (20g too low for women our age), plus 30-50g of carbs
OR
a shake with the macros above
Please let me know if this helps and/or you have any other questions
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Thanks! this is helpful! It’s hard to not stress about weight gain because I feel like I’m eating all the time. lol
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@bkolden a very effective way to manage that is to eat whole foods and save the gummies, breads, and other processed/starchy/sugary foods for immediately before or immediately following a workout/race.
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The above guidance goes for cycling workouts as well? Thanks for recommendations for when and timing what foods. Trying to figure this all out. Lol
@bkolden on that same post you will find different scenarios. Just sub “run” for “cycling” and the same recommendations apply.
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@Coach_Theia I had the same question and looked at the graphic. I am trying to reduce/eliminate simple carbs given pre-diabetes. So i eat oatmeal before a ride along with a little protein powder and almond butter. After the ride I focus on protein. The carb situation is hard to manage with prediabetes because to keep spikes at a minimum i need to eat fat and/or protein with it. And during even during a ride gels and bars tend to cause spikes. i’m experimenting with dried fruit and nuts; and also a friend says she eats beyond burger and has the sugar in her drink, so wondering about that. Any recommendations are welcomed
@Kriddley I am not qualified to make sports nutrition recommendations in the case of pre-diabetes/diabetes. All I know is that when we exercise, GLUT4 acts to transport glucose from the bloodstream straight into the muscle cells. This allows for increased glucose uptake into the muscles without the need for elevated insulin levels, which is why (at least for non-diabetic athletes) consuming sugars of any kind isn’t an issue during exercise.
Although insulin levels decrease during exercise, blood glucose levels can still rise, especially during high-intensity or prolonged exercise. This rise is due to hepatic glucose production to ensure a steady supply of glucose for both muscles and the brain. However, this rise in blood glucose does not necessarily correspond with an increase in insulin secretion during exercise. So if you are measuring glucose only, it might not be the whole picture.
Is this something you can discuss with your doctor? Do you see an endocrinologist?
Aside from that, it is perfectly fine to eat smaller amounts of carbs and combine with protein and/or fats.
I’d stay away from Beyond Burger, however. Beyond Burger is highly processed and it can cause inflammation. It includes several additives and preservatives… although I heard they were changing their “recipe” due to falling sales. Still, I’d go whole foods as much as possible.
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[quote=“Coach_Theia, post:17, topic:3323”]
’d stay away from Beyond Burger
[/quote]I’d stay away from Beyond Burger too. I’ve had one and felt sick for days.
@Coach_Theia thanks for the explination. I’m hoping to copy it down into my binder for reference.
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@Coach_Theia do you have a recommendation for what weighted vests are best?
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This is the one Jess recommended and it works really well for me.
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