We dug through our archives to find one of the top Sports Nutrition episodes we’ve recorded in a while. Tune in to see what all the hype is about! We’ll be back to new shows next week. Thanks for listening. Click here to download audio.
When is it safe or too hazardous to train outside if a fire breaks out nearby, abstaining from coffee/caffeine for a period before race day, can caffeine affect your MAF HR zones, caffeine and glucose production in the liver, are root veggies too high in GI, and more. Click here to download audio.
Can blood tests and/or donating blood hurt athletic performance and for how long (and what’s the difference in measurements), insight on Ben’s recent blood test results, what to do to fix low hematocrit and low hemoglobin, how long of a workout before calories are needed, what’s an ideal list of supplements, are MAP and Extreme Endurance [...]
How can your diet affect your chances of getting a stress fracture — what to eat and what to avoid, the importance of Vitamin K2 for healthy bones, how to use nutrition periodization based on activity level, how to find your caloric requirements, eating “ideal” number os calories but feeling too full from all the food, [...]
Taking a fat-adapted or carb-based approach to racing and the differences, do different diets work best for different people, how can a person go about experimenting to find out which is best for him or her, etc.; chocolate milk as recovery; MAP to heal injury; pre-race fueling and hydration for shorter races i.e. 15ks; is [...]
Recommendations for a race nutrition strategy while trying to be a fat-adapted athlete; how much can practicing race nutrition during training negatively impact fat utilization developed in training, and does the concept of nutritional periodization have any role; should you be doing fasted workouts for up to 2 hours or take in calories instead; is it [...]
How to recover for back-to-back weekends of short-course races; how to avoid flu-like symptoms post race; should you/can you take salt supplements with UCAN SuperStarch; alternatives to UCAN SuperStarch; turmeric — what is the ideal dosage, can you overuse it, and is there a topical version that’s better; magnesium oil, for athletes who have to cut weight what is the [...]
Ben Greenfield joins to answer your questions on better alternatives to traditional pizza for a pre-race meal (and info on gluten-free pizza), can something be Non-GMO but still modified in a lab, more on the philosophy of how strictly to follow a healthy/clean diet, is sourdough bread safe for gluten intolerant athletes, best alternatives for GF bread or [...]
Ben Greenfield joins to answer your questions on what to eat before a 10K run and an Olympic triathlon if you don’t like yams/sweet potatoes and have Celiac disease/are gluten intolerant; supplements and ways to combat cortisol, aid in recovery and boost energy; monitoring cortisol levels; is nutritional yeast ok to eat regularly; how long does [...]
How much and when is the best time to use maca root, the best nutrition protocol and supplements for a post-accident/injury phase that will address proper healing/recovery/healthy weight, how to attack nutrition after a big race that occurs closely to another one: fats to avoid inflammation or carbs to replenish glycogen stores, issue with pretty bad fatigue after about [...]
Ben Greenfield joins the show to answer your questions on can weaning off caffeine cause pain in the body (hips, back, joints, etc), is there a difference (or positive or negatives) between taking caffeine from coffee versus in pill form, the effectiveness of JuicePlus and using it with Extreme Endurance (and the differences between the two), should you [...]
Are store-bought coconut and almond milks safe in terms of their preservatives, thickeners, stabilizers and sugars; how would a vegan triathlete follow a high fat ketogenic diet; do athletes really need to buy all the supplements mentioned day after day and what’s a smarter way to approach supplementing (and cost-friendly); would it ruin the benefits of using [...]
Ben Greenfield joins to answer questions on nitrates in beets and other whole foods, having trouble digesting MCT Oil and what to do to fix that, are chia seeds better whole or ground, vitamins/supplements to help recover from a concussion, are sundried foods good for training/racing and are they higher in Vitamin D, any concern for the small amount [...]
*Note: We are aware of the sound quality issue on this episode and we are working on fixing it for everyone. Let you know when it’s fixed. Sorry!* Ben Greenfield joins the show to answer your questions on how to plan nutrition of a 55k when you are “too lax” about practicing nutrition in training, [...]
Ben Greenfield joins the show to answer your questions on sushi: friend or foe, can you have too much good fat in your diet, how to figure out if you’re acidic and the negative effect net acidity has on athletic performance, can spirulina have potential neurotoxicity and other harmful effects, in terms of minutes and seconds how much [...]
Ben Greenfield joins to answer your questions on making healthy baby food, foods and supplements to treat chilblains and other cold-induced issues that affect the body, what to do about low RBC/hematocrit but normal iron levels, how much fungus is in certain foods and is this a point of concern (and how much fungus is [...]
Ben Greenfield joins the show to answer your questions on curbing sugar cravings with nutritional and mental strategies, training and fueling options for someone recovering from adrenal fatigue, putting together an ultra nutrition plan with exact caloric needs and more, thoughts on “The 4-Hour Body”, and thoughts on Vega and other vegan protein supplements, and [...]
Ben Greenfield joins the show to answer your questions on what to looks for when buying oils, the best oils for cooking at certain temperatures, choosing oils based on omega-6 and omega-3 fatty acid content, extra virgin vs. refined coconut oil, oil pulling – is there something to it, intermittent fasting, amino acid supplements to take while [...]
Ben joins the show to answer your questions on the top 5 foods that you’re (probably) not eating and should add into your diet in 2013, good online nutrition log/data software, the best kinds of magnesium (i.e. citrate? oxide? glycinate?) and dosage for athletes plus a follow-up from ATU on Mg in Skratch Labs Drink [...]
Ben Greenfield joins the show to answer your questions on whether it’s ok to shop at Costco – what to avoid, what to buy; positives/negatives of a strict macrobiotics diet; benefits of maca power and fulvic acid; amino acid alternatives to MAP to save money; correct dosing for MAP; calculating calories to cut or maintain weight; fuel when [...]
Ben Greenfield joins the show to answer your questions on why it’s imperative that we wash and soak our grains (especially for athletes) and how to do so, how to rebound from low estrogen, how does sport supplement dosage change during offseason/low training periods (i.e. MAP, Extreme Endurance), supplements related to fat metabolism like chromium picolinate and [...]
Ben Greenfield joins to give a special announcement on a fun opportunity for our listeners and answer your questions on Beta Alanine for endurance performance, Paleo friendly carb loading, creatine’s benefits for endurance athletes and can creatine be used for pre-race hydration to ”supersaturate”, calories counting during exercise when weight loss is the goal, and why do we crave more carbs during colder winter [...]
Ben Greenfield joins to answer your questions on how to tell if you’re fat adapted, is coconut oil really healthy (and more on saturated fats), sports nutrition tips for pregnant women (and more pregnancy tips from Ben), protocol for drinking coke during triathlons, anti-inflammatory properties and more in cinnamon and ginger, crabby moods when trying to [...]
Ben Greenfield joins Sports Nutrition to answer your questions on how to carry your own fuels/liquids during long-course races when you don’t want what’s offered at aid stations, some delicious and healthy breakfast ideas (including Ben’s high-fat coffee recipe), how to choose protein powders when looking at whey and vegetarian/vegan varieties (see list below), should you really worry about [...]
Ben Greenfield joins the show to answer your questions on how drinking alcohol effects fat oxidation especially when trying to become a fat-adapted athlete, using a pure Cod Liver Oil liquid vs. Omega 3 pills, adding butter and coconut oil to your coffee and thoughts on “bulletproof” coffee, managing food intake after bariatric surgery patient in an Ironman triathlete, [...]
Ben Greenfield joins to answer your questions on if it’s ever OK to give kids sugar-free juice drinks (and what’s so bad about them), comparing fish oil v. vegetarian sources of Omega-3 fatty acids, do we actually burn caffeine and how long does it last in us while exercising, thoughts on UCAN super starch, and [...]
Ben Greenfield joins to answer your questions on transitioning to a more plant-based diet and the pros/cons for athletes, should we follow Tim Noakes’ “Waterlogged” guidelines where it comes to hydration and salt intake, late-night snack after late-night workout, nutritional supplements to help loosen up muscles and discussion on differences in nutritional planning/demands for sprint, olympic, half Ironman [...]
Ben Greenfield joins the show to answer your questions on the pros and cons of gluten-free foods made with special flours (rice, corn, etc.) as well as better all-natural GF alternatives, do fish oil pills all offer the same amount of EPA and DHA or does it differ from brand to brand, fuel ideas for [...]
Ben Greenfield joins to answer your questions on ways to take MAP (or any pill) during a race if swallowing is tough, using an IV concoction for race hydration, thoughts on 3Fuel and Vemma, is mineral water more beneficial than regular water, and what to eat/drink before and during a sprint triathlon. Ask your questions on our [...]
Ben Greenfield joins to answer your questions on what to eat between back-to-back marathon days, are ground chia seeds better, secretagogues, recovering from dehydration, what you should look for in a fish oil (and what to avoid), MAP during a long event, and how to best use caffeinated gels without overdoing the caffeine. Click here to [...]
Ben Greenfield talks a little about his prep for 70.3 Worlds in Vegas and answers your questions on Brewers yeast, nutritional yeast, why one would be heavier after a long run, hazy feeling after long workouts, more on vitamins/supplements with amino acids that won’t make you feel ill, and more. Click here to download audio.
Ben Greenfield joins the show to answer your questions on possible causes and solutions for nausea after a long run, tweaking macronutrients on the day to day depending on the volume and intensity of training, should you drink/use water from boiled veggies (and more on cooking veggies and how that affects nutrients), eating before a [...]
Ben Greenfield joins to answer your questions on coconut water v. sport drinks for long ride, fasted v. non-fasted workouts for fat loss and improved running performance, insight on Master Amino Pattern (MAP) supplement, deciding on a new supplement in your diet and more. Click here to download audio.
Ben Greenfield joins to answer your questions on how to be the best fat burner and spare carbs (eat more fat? adjust intensity?), adding BCAAs and caffeine to ultra events and the best timing for absorption, how to best use BCAAs beyond racing, and more. Click here to download audio.
Ben Greenfield joins to answer your questions on L-Carnitine and green tea extract for enhanced performance in altitude (as well as new research on echinacea), silica for athletes, does body size matter with supplement dosages, possible reasons for severe stomach pressure in races and in the morning, and more. Click here to download audio.
Ben Greenfield joins to answer your questions on a high carb/low fat diet that works well despite common advice on the show, costs and benefits of sodium bicarbonate for performance, losing weight and training for a 100-miler, Quercitin, and easing the negative effects of bee stings. Ask your sports nutrition questions on our facebook page! Click here [...]
Ben Greenfield joins to answer your questions on whether sipping a carb sports drink during a Z2/MAF run will hinder the body’s ability to utilize fat for fuel (and how to maximize fat burning), planning workouts and recovery for a competition with co-workers on who can log the most miles, insight on Zyflamend and other supplements (and warnings), [...]
Ben Greenfield joins to answer your questions on the difference between Vitamin D2 and Vitamin D3, and which should we take; are there positives or negatives to having a gel vs. a Coke during a long training ride; recipe ideas for coconut milk, turmeric and cayenne pepper; the best calories for a long run (or do you [...]
Ben Greenfield joins to answer your questions on at-home testosterone kits (and why test this), “recovering” from GI issues during a race, joint problems, solutions for cramping during an Ironman swim, exercise-induced asthma, gels with chia, supplementing with Capsaicin to help with inflammation, ideal snacks before early workouts, and more. Click here to download audio.
Ben Greenfield joins “Sports Nutrition” to answer your questions on what is considered an “empty stomach,” getting hungrier after a swim than other workouts, risks on not sweating, what does all that salt in your sweat indicate, nutrition to match Maffetone training, iron for females, how Ben fuels during triathlons, and more! Click here to [...]
Ben Greenfield joins to answer your questions on the best eats before early AM swim (or nothing at all), is collagen supplementing important for endurance training, post-workout protein-carb ratios, green coffee extract to stabilize blood sugar, benefits/effects of peptides, Extreme Endurance loading and should you take it during exercise, Vespa Wasp extract, and more. Click here to download audio.
Ben Greenfield joins to answer your questions on whether a Snicker’s Bar could ever be better than an apple, pickle juice for cramps, cooking beets, is carb-loading an outdated idea, aerobic v. anaerobic, and more. Click here to download audio.
Ben Greenfield joins to answer your questions on if there’s a limit on caffeine and electrolyte intake during exercise, extreme endurance for “weekend warriors”, fueling for XTERRAs, the frutarian diet, mitigating the effects of running in the city, and progesterone creme. Click here to download audio.
Ben Greenfield joins to answer your questions on using a liquid diet to promote weight loss or other alternatives, is caffeine dangerous for one’s risk of death while running marathons based on what previous deaths tell us, solid food or gel/carb drinks on 100+ milers — which is better for energy intake and to prevent [...]
Ben Greenfield answers your questions on if beet juice really does enhance endurance performance, benefits of green juices, quality protein powders other than whey/soy, clearing up nutrition facts on sweet potatoes (and that we don’t have real yams in the U.S.), tribulus terrestris and it’s uses for a testosterone enhancer, the best way to roast nuts [...]
Ben Greenfield answers your question on stomach bloating during runs and with Extreme Endurance, whether deli meats be avoided and why, should soy in sports nutrition products be avoided especially with hypothyroid, “super carbs” in products such as UCan & Genr8 Vitargo, types of sugars in sports nutrition products, ideal pre-triathlon/marathon/long bike race event dinner and [...]
Ben Greenfield answers your questions on eating nuts/dried fruit on long runs and better alternatives, managing food intake on hard and easy training days, managing food cravings, the deal with chocolate milk, insight on the benefits of coconut milk/oil, and proteolytic enzymes. Ask your questions on our facebook page! Click here to download audio.
Ben Greenfield answers your questions on fighting fatigue with good nutrition and more, will you overtrain if you use Extreme Endurance, are their risks to hunting and consuming wild game, calorie intake on non-training days and the role of appetite, and good journals/online resources for health, nutrition and fitness research and news. Ask your sports nutrition questions [...]
Ben Greenfield answers your questions on how best to fuel before and during a long mountain bike race, controlling blood sugar for a pre-diabetic, getting in the right nutrients after making some diet changes, food/calorie ideas for a three-day ultra event, diet of the pros, helping an endurance athlete suffering from heartburn and GERD. Ask [...]
On this episode of Sports Nutrition, Ben Greenfield answers your questions on additives to non-dairy milk products (almond, rice, soy, etc) and if they are OK to consume, artificial ingredients in sports supplements, is whey causing muscle/joint soreness, homeopathic remedies such as arnica for sore muscles, calorie and protein intake for a female athlete, and more. [...]