The book mentions 10 minutes prior to training drink Whey + SS + 16 ounces of water mix. Gly. Sparing, protein sparing, immune stabilizing function, etc.
I don’t see you mentioning this much or maybe I am missing it? It does talk about the energy phase anabolic phase and grow phase. Energy phase being priworkout/workout supplementation. Anabolic phase being post workout. Growth phase being the hour after words supplementation.
Can you straighten this out for me as to the benefits of preworkout supplementation 10 minutes prior to the workout? Any thoughts really…
Do you like crotch rockets? Or even better I would like to see you on a pocket rocket(little CR bike). LOL
-Get Lifted
P.S I burn DB for lunch. Very hard position to play, since I know where I am going and you don’t.[/quote]
PS…To burn this DB you’d have had to bring a match - to get off the line you would have had to light my jock on fire and even then, might have had a DB streaking down the sideline aflame - still making the play
I appreciate your setting so much of your time aside to answer our questions.
I do two kinds of workouts now: O-lifting workouts consisting of a lot of sets of low reps with plenty of rest, and energy system workouts consisting of 4 or more 400s.
How should the post-workout nutrition for these workouts be different? Specifically, is fructose a suitable post-workout carb source for a workout that does not involve substantial glycogen depletion?
If you have the time, I also have a more general question regarding fructose:
I understand that fructose is inferior to glucose (and glucose compounds like malto) for post-workout nutrition, but in what way is it inferior? In 'Solving the Post-Workout Puzzle,' you state that Post-workout nutrition must:
Rapidly replenish the low glycogen stores in our muscles
Rapidly decrease the muscle protein breakdown that occurs with exercise
Rapidly force further increases in muscle protein synthesis in weight trainers and/or restore muscle-protein synthesis in endurance athletes
Does fructose accomplish all of these goals, but just not as well as glucose, or does it accomplish some of them, but not others?
Thank you,
Ross Hunt[/quote]
First things first…We talking fruit or fructose powder?
Fruit has more than fructose in it. So, if you’re using fruit, you could be getting more glucose than fructose. Check out the content of your fruits.
As far as fructose and glycogen recovery, fructose, in most studies, doesn’t promote glycogen resynthesis to the same degree glucose or malto do. That’s why it’s “inferior” not enough glycogen resynthesis per unit carbohydrate (that’s cause some fructose is converted to fats in the liver).
As far as recommendations for o-lifting vs. energy system work. Depends on the goals. Wanna recover fast - do the same thing after each.
I appreciate your setting so much of your time aside to answer our questions.
I do two kinds of workouts now: O-lifting workouts consisting of a lot of sets of low reps with plenty of rest, and energy system workouts consisting of 4 or more 400s.
How should the post-workout nutrition for these workouts be different? Specifically, is fructose a suitable post-workout carb source for a workout that does not involve substantial glycogen depletion?
If you have the time, I also have a more general question regarding fructose:
I understand that fructose is inferior to glucose (and glucose compounds like malto) for post-workout nutrition, but in what way is it inferior? In 'Solving the Post-Workout Puzzle,' you state that Post-workout nutrition must:
Rapidly replenish the low glycogen stores in our muscles
Rapidly decrease the muscle protein breakdown that occurs with exercise
Rapidly force further increases in muscle protein synthesis in weight trainers and/or restore muscle-protein synthesis in endurance athletes
Does fructose accomplish all of these goals, but just not as well as glucose, or does it accomplish some of them, but not others?
Thank you,
Ross Hunt[/quote]
Point being, glucose tolerance is increased during and after training. Whether you deplete alot or not, the best time to ingest carbs is during and after training. So save most of yoru carbs till that time. You can force positive protein status in a big way - it’s not just about resynthesizing glycogen!
The results of my last blood test showed excellent triglerides/HDL/LDL/ results, but a high Glucose reading (115).
Any suggestions on how to bring the
Glucose reading down while maintaining the blood chemistry levels?
I am following your 7 habits … pretty closely.
Thanks
Mark
[/quote]
If this was a FASTED blood glucose test (you ate nothing for 12 hours before the draw) that is a bit high.
If you were following the 7 habits before this test for any substantial amt of time or with any consistency - I’m sort of at a loss.
The 7 habits are designed to promote optimal blood sugar, tg levels, acid base status, glycogen resynthesis and protein balance, inflammation, and more. When closely adhered to they’ve worked every time for clients.
If you had been following them and still had high glucose there could be a few things at work…
In addition, I am more interested in increasing my energy flux, but not at the expense of losing strength as I compete in powerlifting. You previously recommended bike sprints, but is there anything else that would be more beneficial to a lean strength athlete who can competitively squat 3.5X bodyweight, bench 2X bodyweight, and deadlift almost 3.5X bodyweight? What kind of work to rest ratio do you recommend for this type of exercise, and what kind of volume? I like the sled because it is all concentric exercise, so I increase my caloric expenditure WHILE at the same time getting blood flow through my muscles to aid in their recovery. Would sprints work for what you are talking about? I am just looking for a slew of options concerning increasing my energy flux, as I want to be as strong and efficient in my weight class as possible. Thanks for your time![/quote]
I think you might just be prejudiced against the bike…
Seriously, what you may be missing is this -
bike sprints are all concentric - no muscle damage - sled work has more of a eccentric component than bike sprints.
bike sprints as described above require a huge turnover and leg speed - this speed work increases CNS firing rates.
if you keep your sprint intervals short and FAST you’ll not lose strength or power.
I think you should mix it up with gpp (including sled drags) and some bike sprints according to this method…
(If you have gym bike available).
Get on bike at gym and warm up for 5 minutes at level 2-4.
At the 5th minute, set the bike for the highest level possible (probably level 10 for most gym bikes) and sprint as fast as you can - 150rpm being the goal.
Hold this 150rpm for 15seconds - don’t trail off.
Take ~8:1 ratio - 2 minutes light cycling at level 1.
Repeat the hardest level for 15 seconds again.
Repeat 10 total times.
Do 2x per week for increased energy expenditure without negatively impacting your lifts (but helping you get rid of extra fat mass).
(Some bikes cannot accomodate this workout but this is a great one).
[quote]gamehenge wrote:
John M Berardi wrote:
gamehenge wrote:
Ok… quick diabetic question. If certain foods–yogurt on the II, white bread on the GI–raise insulin/blood sugar, are they ok for diabetics to eat? Another words, it’s obvious that copious amounts of dextrose/sucrose, etc. are a no-no, but are things like white bread, white rice, and even yogurt ok? What would the discrepancy be? Thanks JB!
Type 1 or type 2 diabetic?
Either… I don’t know the metabolic differences, but I guess I’m looking for a more general answer. Basically just wondering if a diabetic (either one) eats a load of white rice, would the outcome on the body be the same as say drinking a big glass of coke (trying to use items that are devoid of other macronutrients). [/quote]
I still don’t understand the question…
Diabetes is a disease in which the chronic high GLUCOSE is the problem (not insulin or anything else).
If you’re at type 1 diabetic the problem isn’t insulin index…there is no insulin released at all. Actually, the foods don’t matter all that much from a GI or II perspective because you can control blood glucose by specific amounts of self administered insulin. (Obviously you want more macro dense foods and lower GI carbs in order to use less insulin and promote a better health profile - but accoding to your question, it doesnt matter).
If you’re a type 2 you do need to worry more about food choices as you’re producing insulin - it just doesnt work as well.
Not sure Im answering all that well - don’t really see your motivation for the question.
If you’re trying to prove that white rice is as bad as coke - there are other ways of doing it (maybe).
Whenever I try to bring my diet into line with where it should be (which predictably leads to reducing white and fluffy carbs, eating more protein and veggies) my body reacts very badly. If I hold to it for a couple of days I get headaches, I sweat, my sinuses go nuts.
Have you ever seen anyone experience this before?
Any thoughts?
What is the satus on your recipe book. Still coming out the beginning of '05?
Jason[/quote]
I don’t think it’s the reduction of bad foods per se but the inclusion of something you’re allergic to. You need to have some food allergy testing done. Eliminate a food or two and all that bad stuff will dissapear.
The first step - remove gluten. That may be the problem (is for most people). Other potential allergens - dairy, corn, fish, eggs, nuts.
(I know, seems like all good stuff).
So go get the allergy stuff done.
As far as the recipe book - we’re hoping it’s in time for Christmas. Go sign up for my newsletter and we’ll let you know exactly when.
[quote]smittymikeb wrote:
Hey Dr. Berardi,
I am ccurently doing research project proposal for a 4 thousand level kinesiology course. I am hoping to do some research on the effects of increased protein consumption on 3rep max bench press strength. I was wondering if you have any sgguestions on methedologies and procedures that you have previously used or are using to study this subject? Due to lack of funding, we can only ask our subjects to log their consumption.Do you have any suggestions to help control the limitations of measuring exact amounts of protein consumed??
thanks in advance
Michael Smith
[/quote]
First thing - I don’t think you’ll see an effect. High protein diets aren’t usually ergogenic. The effect of training will outpace the protein effect any day.
Second thing - you need to make sure your bench press measures are stable. Day to day variability can be as high as 15% on the bench. Enough to obscure any treatement effect you might have seen.
Third thing - you need to control diet some way or blind subjects some way - if subjects know they’re eating more protein they’ll probably get the placebo effect benefits.
In the end, as you probably know, research isnt about just picking a hypothesis and making some measures. You need to be meticulous and make sure your comparison has a chance to show a real effect if it’s there or not show a real effect if it’s not there.
Your suggestion for project doesn’t sound like a good use of your time. I don’t think you can expect a difference between groups. And unless you can a) control diet in some small way and b) blind subjects in some way to treatment condition, your data will be useless. What a waste of a 4th year project when you could do something much, much more productive that will contribute to the scientific body of knowledge.
[quote]LuigiM wrote:
Dr. Berardi can’t wait for that article!
For a strength athlete wanting to have a body recomposition without suffering in performance you recommend to up the calories by 1000 and energy expenditure by another 1000 by the way of short sprint interval(15-30sec work ), my question is how do you calculate how many repetitions of those intervals to do to account for the 1000 extra calories?
if you do them in one session or more and if you do them the same day as the strength day or off days.
Im wondering if the he reason for not doing a longer work ratio interval (60sec ?2:00 like 400mts, heavy bag work, DB swings.etc…) is because the energy demand for this type of intervals are to great and this will interfere with the performance gains in strength?
And my last question, will this be explain in more detail in your book Tailor Made Nutrition?
Thanks again for all your help. [/quote]
You don’t necessarily have to pick 1000 - it was just a random number I picked off the top of my head.
The point isn’t to try to balance it out exactly but to exercise more and find the new intake balance to match it.
As far as short intervals - I suggest that for powerlifters and strength athletes to prevent overtraining, cns burnout, over consumption of glycogen resources, and fiber shifts.
Have there been any studies on the effects of Power Drive taken while doing PT for an injury or while doing skills training for a martial arts. In both instances there is a heavy mental-physical link. I was wondering if it might help with the learning, and in regards to injuries, lower back therapy, where you have to relearn to perform a lot of athletic movements, and restrengthen the muscles
thanks,
rappan[/quote]
No idea - good thinking - but from the proposed Power Drive mechanism of action I cant see this being a big asset.
Actually music is a powerful skill/motor learning boost. Classical stuff helps quite a bit.
Check into some of the other nootropics like piracetam for pure motor learning benefits (although, unfortunately, I don’t think much - nutritionally can speed up the process).
Right now I have a PWO made of Gatorade and whey. I can’t find any carriers of dextrose or malto in my area. Is it ok to keep using the Gatorade PWO as long as I drink it immediately after lifting? Or should I keep trying to find some? Which would be optimal?[/quote]
[quote]vroom wrote:
I don’t know if you’ll have the answer, but I have a question for you…
I think I’m allergic to my workplace. It is an old place with plenty of dust and mold. There is zero ventillation unless you count the breeze blowing through the closed window. Anyhow I think the damned place is getting the best of me even though I take claritin (loratadine) every day.
Realistically, how much stress and cortisol is this going to cause and how much of my recovery efforts can be wasted on the allergic response instead of rebuilding muscle after a workout?
More importantly, and perhaps easier to answer without knowing specifics, other than quitting and finding another place to work, are there any strategies, nutritional or otherwise, that I can follow to combat this? For example, perhaps extra sleep, protein or maybe a different medication?[/quote]
This isn’t really my area of expertise although I think that not only will your muscle building suffer - more importantly, your health will eventually too.
If someone’s allergic to a food, we take them off it immediately.
As far as jobs, I know this concept is more sensitive but since we only go around on this earth once - if Im you - Id consider not doing it hopped up on claritin, allergic to the place I spend at least 1/2 my waking hours at.
I am as big as I want to be and have been doing 5x5 rep scheme for cutting. My question is besides diet, to not gain any more size, and just cut what I have, should I stick with the 5x5, or go a little higher like 8-12, or does it really matter? Would 12-15 reps to failure be a good idea? Thanks
I heard you speak about tissue turnover in an audio interview with Charles Staley. You were saying that, for example, the bones we will have in a few years aren’t the ones we have now, etc. That’s a very intriguing concept and I would like to know how to take advantage of that in my case.
I have had pretty bad chronic tendonitis in my forearms for about five years. I have gone to my family doctor, three chiropractors, two masseuses and spent a boatload of money on an ART specialist. All to no avail.
I have tried to fix my posture recently by following the Neanderthal Series workouts and it has helped my posture but the damage is already done in my forearms.
Since the tissues comprimising the collagen in my tendons years from now will not be the current tissues, how can I take advantage of tissue turnover to replace them with healthy tissues as opposed to ‘cloning’ the same damaged collagen over and over?
[quote]andrewjones wrote:
If you run track and you have a 400 m race at about 3:30 pm. what would be a good diet to consume that day and what would be good times to eat. Would you want more carbs or more protein? What are the ideal macronutrient ratios?
height 5’7
weight 150
Thanx so much.
Andrew Jones[/quote]
All your nutritional work should be spent recovering and rebuilding days and weeks leading up to the competition day.
On the competition day, rather than trying to boost performance thru nutrition, simply don’t screw it up with eating (ie bloating yourself, pigging out on carbs and gaining a bunch of water weight, decreasing arousal by pumping up serotonin in the brain).
Just eat foods that make your tummy happy, eat light and snack frequently, make sure your acid load is low, and pump up the catecholamine potential with green tea extract and tyrosine.
[quote]Lotus wrote:
Hi Dr. John,
I am going to do a cycle with the new MAG-10 Legacy and will be dieitng using Massive Eating. Is there anything about the Massive Eating plan I should change because I am adding the supplementation. Macronutrients? The increments that I go up in Kcal’s each 2 week period? I will be cycling MAG-10 for 3, 2 week periods. Should I start at a higher value than 250kcal above maintainence.
Thanks![/quote]
When on androgens you can almost eat anything you want and still gain lots of muscle and little fat.
I don’t know your stats so it’s hard to say what exactly to do.
I’ve seen this written by you in an article or two or three or whatever…“eat the damn fruit.”
Believe me, I agree, and consume a few servings of fruit daily. But would you say there are some fruits out there that aren’t really providing any benefits for us? And no, I am not asking if some fruits are better than others. More like - any fruits pretty much worthless that you would suggest we don’t waste are time with, (like I don’t know - watermelon)?
Very hard position to play, since I know where I am going and you don’t.[/quote]