This virtual webinar that was held on Oct. 14 at 1pm was over Optimizing Protein for athletic Performance. The key speakers were Don Layman and Kelli Kidd. Don Layman spoke first and his focus was on the adjustments that should be made on protein intake. Layman believes that adults should be eating more protein and raise our RDA when it comes to protein. Protein is continuously being replaced and the body replaces 250-300 g a day to maintain healthiness. Protein provides essential amino acids we need for muscle protein synthesis which is the overall goal. Changing protein meal distribution was what Layman had proposed so that about 22-55g of protein was taken in per meal; depending on the person. Also Layman wanted people to raise the amount of protein they eat during breakfast since that is important for muscle development. Kelli Kidd discussed meal improvement for athletes. She also was big on athletes eating breakfast and making sure they are fueled for practice and training. She provided examples of some quick breakfast options and also the idea of carrying a lunch box just in case. She also discussed nutrition recovery and stated that chocolate milk was a good choice.