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Kinta Schott, PhD, CSCS, TSAC-F

@coachkinta

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Dear Family,
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Context for Nerds🥸⬇️ We have all sorts of protein supplements and snacks, all the way down to protein soda (ew). A lot of people slacked on protein intake, which is essential for building a variety of physical qualities (as well as survival). With the pendulum seemingly swinging in the other direction now, the topic of farts comes to mind. I'm not a dietitian, but speaking for my own colon, the study cited in this reel bodes true. Meat intake specifically seems to have a large effect on flatus toxicity. Interestingly, in a study I didn't include due to time constraints of the clip (PMID e5500315), approximately 2/11 people put on a plant-based diet also experience higher hydrogen sulfide than average. It's gar from settled, but regardless of the mechanism, we still have to eat protein from whatever source. The odds of being a stinky stinker are still lower on a plant-based diet, so points to vegans. If you still don't know where to start, let's talk about it!
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Context for Nerds🥸⬇️ Looks like carb intake is also important for body composition goals, primarily starting with breakfast. It won't work for everyone, but that's also not the point of a consensus statement. The point here is start with what we KNOW works en masse and adjust from there. Nutrition is one of the most polarizing aspects of health, but statements like this don't need to be. The facts remain: - Eat a fair amount of protein and prioritize it - Eat carbs to match your level of activity - Try to space them out evenly across your day - Don't sweat it if you have to fill macros later in the day Daily fluctuations are normal, you don't need to be perfect to see progress. Long-term trends are more important. If you still don't know where to start, let's talk about it! (I tagged a bunch of professionals worth following)
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Context for Nerds🥸⬇️ One of the most common myths I hear is that our bodies can only "use a certain amount of protein in each meal". With the evidence we do have, there doesn't seem to be a relevant limit to how much protein (amino acids) we can utilize when consumed. The only practical limitation seems to be individual tolerance. That's why the typical recommendation is to take your daily protein target (1.6g/kg BW, as a standard example) and split that evenly over 4 daily meals (0.4g/kg BW per meal in this example). This strategy is in line with more consistent energy throughout the day, as well as avoiding some upset tummies due to consuming a large bolus of food at one time (even if this seems to be just as effective). That's the most basic level of optimization, and pretty much as far as the average person would ever need to go to fulfill their needs. If you still don't know where to start, let's talk about it!
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Context for Nerds🥸⬇️ Carb haters probably don't do any endurance work. If you want to perform for increasingly longer durations or maintain high intensity work, cutting carbs is an often ill-fated venture. Talk to any bodybuilder in history about how much carb cutting affects their performance in stage prep and they'll confirm this if you don't believe me. Tolerance for any cardio and high intensity practically falls off a cliff. This rings true for virtually every sport you can think of too. A sport that doesn't require either intensity or conditioning is debatably not a sport anyway. So the next time you're heading into a mega session of whatever thing stokes your fire, remember skipping carbs for hours beforehand is probably not doing anything for your performance, maybe even markedly decreasing it. While we're on the topic of snackies, sugar substitutes are probably fine for you, especially as a substitution that brings some serious satisfaction to your diet. It's fine, live a little. If you still don't know where to start, let's talk about it!
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Context for Nerds🥸⬇️ 0.4g/lb BW is simply not enough protein for healthy adults. This can be a struggle for a lot of people for various reasons, but the evidence is pretty clear that the goal is typically almost double the often noted number. Sedentary populations, active populations. Everyone benefits from a generally higher protein intake. This is especially true for older populations and people trying to utilize the muscle-sparing benefits of higher protein intakes, such as those trying to lose weight or are at risk of sarcopenia or atrophy from immobilization/injury. If you still don't know where to start, let's talk about it!
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Idk I’m more of a “glass half full” kinda girl myself
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🔊Volume up. 📍Chula Vista Olympic Training Center | Parisi Speed School San Diego X Team USA @usabs This is what putting in the work looks like! Want to train like an athlete? DM us 📸 @mackenziegc #teamusa #athletelife #olympicdream
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As you get older, you begin to realize that life is not about money or fame or chasing after achievements, but rather about your social media content. 😀 After all, people desperately need to see what others are doing and the money and fame and achievements they’re all chasing. Having a great time today at the USA Bobsled (@usabs) combine in Chula Vista, California, trying out for the USA Bobsled National Team. 🇺🇸 This is a great experience. Meeting some amazing people and feeling young again, sprinting and jumping. Just because you get older doesn’t mean you can’t do what you used to do as a kid. You may be slower, with muscles that are less explosive and out of practice, like mine are after many years of slow-twitch-fiber-powered distance running, but you never have to say, “That kind of thing is for the young ones.” You can do it, too. Thank you, @usabs and @parisispeedsd for the opportunity to get out of my comfort zone. (Now I just hope I didn’t make myself sore for my triathlon tomorrow.) . . . #usabobsled #teamusa #winterolympics #runner #bobsled
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PHOENIX!!! TODAY’S THE DAY! Invite all your pals and come kick it with us at @TheMotoSocial. 👉 #TheMotoSocialPHOENIX. EVENT DEETS: WHEN: TONIGHT! Thu. April 2nd from 7-9PM WHERE: 5 & Diner - 5220 N. 16th St. Phoenix, AZ EVERYONE’S WELCOME! EVERYONE’S INVITED! BIKE OR NO BIKE! GOOD VIBES ONLY! #DontBeADudBeABud @rubberandiron, @innermotorbike, @aspirecycle, and @nerissa_nonstop are your local community hosts, so even if you come alone you’ll automatically have a few new friends to chat with. THIS IS A FREE EVENT / Rain or Shine ☀️/ 🌧 It doesn’t matter what you ride or whether you ride at all. We’re more about the people and motorcycles are the common thread. Ride down, walk down, cycle down, skate down, kite-surf down, or rollerblade down - it doesn’t matter. Just come, find a legit place to park, grab a coffee and a snack and chat it up with all your new pals. WE’RE STOKED TO HANG WITH YOU ALL! Bring your friends! Bring your kids! Bring grandma and grandpa! Bring your neighbors! Bring your dogs! Bring everyone you know!!! ONCE A MONTH FIRST THURSDAY 7PM - 9PM OCT - MAY SAME TIME | DIFFERENT PLACE | EACH MONTH For more info 👉 www.themotosocial.com 📸: @wild.nova.photography . . . #TheMotoSocialPHOENIX #TheMotoSocial DontBeADudBeABud
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The #superbowl pregame went like this… And @create_your_energy did what he does best 💪🏻 👩‍🍳 ✨ 4/26 ✨ @lifetime.paradisevalleyaz Join us next Saturday for a feel-good ♥️ Valentine’s Day ♥️ 🧘‍♀️ yoga flow with the amazing @mrskatielynntipton (Link in bio 🤗) DM me for a guest spot or if you have any questions!
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In hindsight, it’s actually sickening how much I’ve managed to pack into the last 12 months. Rewind to January 1st of this year, and I was about to massively fuck up the first run of the most important assay for my dissertation research 🫠 (A premonition for many small, useful failures to come). 2025 quite honestly chewed me up and spit me out in the best of ways. The kind of pain and suffering that tricks you into falling in love with it. Here’s hoping that 2026 doesn’t pull any punches either 🎱
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