Sports Nutrition with Ben Greenfield: Fat-Adapted Ironman Fueling, Can Too Much Vit D Be Bad, Meaning of ‘Low Carb,’ LCHF Homemade Cereals, AM vs. PM Workouts, and More

August 31, 2014
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Sports NutritionOn this show, our buddy Ben Greenfield is back from Navy Seal Hell Week (for civilians) to answer your sport nutrition related questions, comment on our latest episode with Matt Fitzgerald… and much more!

In today’s podcast we cover:

      • Can Vitamin D have adverse effects? Experiencing low libido, low testosterone, and low HRV. Is it the vitamin or the filler?
      • Why you need to take Vitamin K and A with Vitamin D.
      • Ideal range for Vitamin D is between 40-80.
      • Bens thoughts on this LCHF homemade breakfast cereal:
        -3 TBSP hemp hearts,
        -1 TBSP chia,
        -a bit of cinnamon
        -maca powder,
        -heaping TBSP almond butter,
        -coconut milk,
        -and a handful of berries or sliced banana.
      • Why you don’t want to eat eggs and bacon every single day.
      • The meaning of “low carb” in percentage of daily calories:
        5-10% is low carb
        20-30% carbs is acceptable
        or 40% depending on day/activity
      • Is it normal to be able to run / bike up to two hours in the am fasted, but have a hard time getting the intensity up following this regimen.
      • What you can do to have quality workouts without eating too much?
      • How many calories per hour do you need for an Ironman if you are a fat adapted triathlete, on the bike and run – 400 at max if you’re trained to use fatty acids you’ll have enough.
      • Smaller people (<150lbs)
        300 calories per hour on bike
        200-250 on run
      • Bigger people (>150lbs)
        400 calories on bike
        300-350 on run
      • Follow up to the calories an hour question from what Matt Fitzgerald said on a recent show – Ben’s take.
      • Why would it be difficult to drink almost any water when I wake up in the morning? Body position or tension?
      • Training in the evenings vs mornings — bonking in the evening but totally fine in the morning, why?
      • Fuelling suggestions for an evening run.

 


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