Dr. Berardi,
I usually take Power Drive 30 minutes before working out, Surge after my workout and about an hour later I eat a P+C meal. I know you recommend to take 3 grams of Tyrosine before and after working out, How long I have to wait after taking Surge to take a second serving of Power Drive and to have my first post workout meal? And what other ingredients do you recommend for CNS recovery to take at this time
Thank you in advance.
[quote]John M Berardi wrote:
[/quote]
John, I purchased your DVD which I loved. My favourite part was the round table discussion and the bonus audio files were great too so the future products I would like to see from you are more DVD’s and books that deal with the science side of nutrition.
Whether that nutrition advice is geared towards health or building muscle it doesn’t matter to me. I would still be interested. This is what I would like to see. Others will probably want different products 
Ok, on to my question…you are a big fan of fish oils (rightly so) and I was wondering what is the maximum dosage that a guy can take long term? I’ve never been able to find a clear answer to this question.
For overall health and physique benefits, I really like going 1/3 of each type.
Don’t have to be super-anal though. Check out this thread, get familiar with what foods have what fats, and then approximate it.
Hey JB, I got a few questions:
I noticed you mentioning green drinks. I have always used them in the morning but was curious if you knew of any research behind there benefits. Is there also any brands that you reccomend? I know different brands have ingredients standardized to different amounts.
You reccomend consuming saturated fat. I currently get my saturated fat from coconut oil and dairy products. I was wondering however how the different types of dairy stack up when it comes to there saturated fat profile; I.E. is goat cheese better then cow cheese or is sheap the way to go?
As a college student I am always looking for a little studying ‘boost’ during finals. Do you have any reccomendations on supplements for students during those times of the year?(I imagine you more then a little bit of experience w/ studying being that you just completed your doctorate and all)
Jerusualum Artichokes are in season (in Ontario)which got me curious; Much of the carbohydrate content in these badboys is inulin. How is this as far as a carb source goes?
In your opinion, what offers the biggest nutritional ‘punch’ in each of these food categories: Fruits, nuts, beans.
A few people seem to be murmering lately that high GI carbs aren’t neccisary for anything other then the most intense training sessions(Poliquin, Charlie Francis, etc). I was wondering if you wouldn’t mind sitting on the other side of the fence for a second and explaining the logic behind this standpoint.
As far as articles go an article on promising new supplements that are out or around the corner would be nice.
Also, trying to make a full meal plan around your ME guidelines sometimes proves difficult. An article on how to actually put food down on paper to meet ones nutrient requirements would be really helpful. I have tried just taking your example plan and reducing serving sizes but it didnt work well. I assume you have a few tricks up your sleeve when it comes to throwing together meal plans.
Congrats on getting that old PhD in front of your name. It is definitly an accomplishment to be proud of.
Hey Guys,
Here’s a great tip…If you wanna make sure you’ve always got good muscle building nutrition on hand do what Im doing right now, as I type…Make up a huge pot of chili.
4 lbs x-lean beef
4 cans kidney beans
4 cans diced tomatoes
4 packs chili seasoning
1 lb baby carrots
1 green, 1 red, 1 orange, 1 yellow pepper
1 onion
Put all veggies, tomato, chili stuff and kidneys in big pot and simmer.
Brown all the meat and add to pot.
Let simmer for 30 minutes and you’ve got a few days of meals.
Top with cashews or mixed nuts when it’s time to eat.
Yum!!!
Dr. John,
If I am supplementing with Udo’s oil, is it necessary to supplement with additional fish oil? If so, why?
Thanks for your time.
Luigi,
You can mix Surge with your Power Drive.
I usually take Power Drive in the am before sitting down to write and also again after training with Surge.
This is a great tip for most lifters.
Elite athletes need a bit more.
Boxer,
Glad you liked the DVD. I think most forumites who don’t have a copy should go get one right now at www.johnberardi.com. If you register for my newsletter you’ll get a 20% discount.
As far as upper limits of fish oil intake, I don’t know that this question has ever been addressed.
Personally I feel that since you should be getting 1/3 of your dietary fat from each source:
If you’re eating 100g fat that’s 33g poly, 33g mono, 33g sat…
And if 1/2 of your poly intake should come from 3s and 1/2 from 6s:
That’s 16g of 3s and 16g of 6s
And you’ll be getting some 6s from flax oil (or should be)…
You wont need to max out your fish oil intake.
6-10 g is sane and plenty!
Dr. B,
First congratulations on your Phd. I know your are coming out with a new book on designing nutrition programs. Can you shed any light on that?
Yes -fish oil is essential even when taking Udos.
I am a big proponent of supplementing with fish oils that are high in DHA and EPA: These omega-3 fatty acids have fast been emerging on the supplement and research scenes due to the many benefits they provide. Most relevant to athletes, DHA and EPA can lead to losses of body fat; a nutrient partitioning effect shifted toward growth of lean tissues and loss of fat tissues; and an increased insulin sensitivity.
In addition, by increasing the omega 3’s in the standard diet and subsequently decreasing omega 6’s, you’ll see even more benefits. My recommendations center around consuming 6-10 g combined of EPA and DHA per day from both food and supplemental sources. Salmon is my favorite fish since it contains a high proportion of omega 3’s and a good amount of DHA and EPA: The following table gives you the fatty acid profile of a can of sockeye salmon.
One, Eight-ounce Can of Salmon
Saturated Fat - 3 g
Monounsaturated Fat - 6 g
Polyunsaturated Fat - 3 g
Omega 3 - 2.5 g
EPA/DHA - 2.0 g
Omega 6 - 0.5 g
But what about flax oil (or Udos)? While the profile of flax is good for its omega 3 content and its ratio of 3’s to 6’s, there’s no DHA/EPA in flax. Check it out:
One Tablespoon of Flax
Saturated Fat - 1.5 g
Monounsaturated Fat - 2.5 g
Polyunsaturated Fat - 9.5 g
Omega 3 - 7.5 g
EPA/DHA - 0.0 g
Omega 6 - 2.0 g
Since we know that the main omega 3 fatty acids in flax (linolenic acid) can be converted to DHA/EPA in the body, it’s reasonable to suggest using flax oil to ensure some EPA/DHA production. The only problem is that the conversion rate of linolenic acid to DHA/EPA is pretty low. Theoretical estimates have been made between 2 and 20% conversion.
In a perfect world, you’d get about a 2% conversion, so each tablespoon of flax oil would provide about 1.4g of EPA/DHA: The only problem is that this conversion rate is dependent on a number of enzymes that vary from person to person and even from day to day. So if you don’t have a high conversion rate you might only get .14g of converstion. It’s really hard to estimate exactly how much DHA/EPA you’ll get from using flax oil. Still, I believe that flax oil is a great source of omega 3 fatty acids when used in conjunction with salmon, or some other fish oil and/or concentrated DHA/EPA supplementation.
Hey JB…
Yeah, thanks for doing this guest thing… I’ll have to think of all my questions before the end of the week…
I posted this question on your “It’s Not About the Food” article last week, but nobody really responded. Could you perhaps give me a response now?
You mentioned to prepair different meals. Usually, the only meal I eat that is different is dinner. I’ll make some sort of meat with some vegies. In the morning I have eggs and oatmeal and a lowfat cheese omlet mid morning. I usually have a chicken salad with flax seed oil/italian dressing for lunch. I have my Low-Carb Grow! and as soon as Surge is available again I’ll have that after my workout. I don’t care for fish to much and have a hard time getting it down. How many ways can you make chicken and eggs?
Is this a problem or should I really try to mix things up some? If so… how?
Thanks…
LJ
Blam - I’ll get to your questions later.
I gotta run a few errands now. I’ll catch up with all y’all later in the day.
JB-
I really enjoy your work. You asked for suggestions on future articles- your last one ‘It’s Not About the Food’ was very helpful. Specifically- I enjoyed the recipes. Like most of the people who read this here website- working out is a big part of my life- but not the only thing I do. I appreciate your providing some suggestions for those of us pressed for time. Granted- you have more important things to discuss than how to make high protein bran muffins- but those little gems are always welcome for us meatheads trying to add some variety to the daily diet of chicken, fish capsules, and protein shakes. Can’t wait for the Tailor Made Nutrition E-Book.
Thanks for the answer. What brand do you recommend?
John-
Congrats on your Ph D.!
I’m aware of the recommendation for meals to be protein and fat or protein and carbs but not fat and carbs.
I’ve never read anywhere the reasons behind this.
What happens when you eat fat and carbs that is undesirable?
Is there a different effect when protein is eaten with fat vs carbs?
[quote]John M Berardi wrote:
I recommend 30% of fat coming from saturated, 30% from poly, 30% from mono.
[/quote]
30+30+30=100, huh, JB? Sounds like fuzzy math to me (you walked right into that one)!
Dr. B
Question about Udo’s Choice Oil Blend (and other Oils that only list the Omega-3 content):
In the ingredient’s list, it states the following:
“Omega-3: 6.4 grams per tablespoon”
Since our goal is combined DHA/EPA, is that “6.4 grams” the combined EPA/DHA total?
In other words…is this in fact 6.4 grams of combined DHA/EPA…or are there other EFA’s mixed in that Omega-3 total?
Mufasa
Dr. B
Could you please, PLEASE explain that with food combining, carbs CAN in fact be ingested with fat, and visa-versa? (Within acceptable limits).
This seems to be the most mis-understood part of food combining…and leads to more “pickiness” and stress about diet that simply doesn’t need to be there! In other words, you won’t DIE (nor will your goals be sabotaged) if you put some Olive Oil on your salad!
Mufasa
Big congratulations on the PhD Dr. Berardi. I was wondering when and in what journal your findings are going to be published…and if it’s going to be a while, whether you would be able to divulge a little tidbit or two on this site?
Thanks and keep up the good work
Darren
Dr. Jb is on fire!,
Right when I mastered the “one size fits all” on the DVD. Right when I was starting to touch into individualization on the DVD before the football season. Right when the season is ending. Right time to release this more comprehensive system on individualization!!! I knew you were holding out the goodies on the DVD for individualization and the
science link system! and I quote,
“Its that simple, its a systematic approach to individualization.”
“do you think your mechanic just starts tinkering around under the hood to figure out what’s wrong?”
“No, he/she has a systematic approach”
Just like a mechanic JB he/she has to have the right parts to fix the problem once he uses the
diagnostics system…
The parts(tailor made) in the sciencelink approach I would hope would consist of *how many carbs to add
and what food choices to pick from to add to the meals for individualization. Protein/fats etc over a period of time. I don’t know, but can you give me some information on how this is intertwined with whats already on the DVD and how tailor made will facilitate individualization? How will “Tailor made” facilitate what the science link individualization system outlines in the DVD already?
-Ge T Lif T ed!