Podcast

Ask Us Anything About Sports Nutrition with Chad Macias, Danny Lennon, and Alex Leaf, May 25, 2019

On May 25, members of the CMJ Masterpass joined me, Chad Macias, Danny Lennon, and Alex Leaf in a live Zoom meeting to ask us anything about sports nutrition, and here’s the full recording!

We talk about things like:

  • Is there a risk of depleting histidine with beta-alanine supplementation?
  • What’s the best form of fuel to use during a workout? Candy, or something else?
  • Nutritional strategies for recovery from soft tissue injuries to muscles, tendons and ligaments from lifting?
  • Is AMPK the primary regulator of mitochondrial biogenesis in muscle, and does it matter?
  • Can riboflavin help with exercise performance?
  • Why the post-workout anabolic window DOES matter, and why you should NOT eat too much protein BEFORE lifting.
  • Take BCAAs, or just eat protein?
  • Should athletes cycle caffeine, and does it matter if they are fast or slow oxidizers?
  • Nitric oxide: does it have important effects by modifying proteins, rather than just affecting blood flow?
  • Is it delayed-onset muscle soreness if it happens all the time? Or is it a pathology?
  • Transdermal carnosine (Lactigo) for fibromyalgia, the role of glutamate and neurotoxicity in fibromyalgia and delayed-onset muscle soreness (DOMS), and my own experience with using high blood glutamate to identify how acidity was wrecking me after workouts.
  • Maximizing muscle growth and optimizing performance on a low-protein diet.
  • Best time to take Tru Niagen (nicotinamide riboside) and TMG (trimethylglycine), especially the purpose of increasing exercise tolerance.
  • How important are refeeds for dieters?
  • Carbohydrate periodization for endurance athletes?
  • Is there any value to training low during those times where you depend on glucose to either try to train your body to better tap into limited glycogen stores or to try to create a better aerobic response?
  • Besides leucine, what could help increase protein synthesis to prevent sarcopenia in older adults who strength-train regularly? 
  • For muscle growth, what generally applies to everyone?

All this and much more!

If you’d like to participate in the next Q&A, consider joining the CMJ Masterpass. Use this link to get a 10% lifetime discount: https://chrismasterjohnphd.com/masterpass/masteringnutrition 

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This episode is brought to you by Ancestral Supplements' “Living” Collagen. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, “living” collagen, bone marrow and more… in the convenience of a capsule. For more information or to buy any of their products, go to https://chrismasterjohnphd.com/ancestral 

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AMA About Nutrition Show Notes

02:54 Is there a risk of depleting histidine with beta-alanine supplementation?

08:40 What’s the best form of fuel to use during a workout. Candy, or something else?

19:17 Nutritional strategies for recovery from soft tissue injuries to muscles, tendons and ligaments from lifting?

22:55 Is AMPK the primary regulator of mitochondrial biogenesis in muscle or are there other important pathways that need to be considered and which can be targeted by nutrition in addition to endurance training?

28:43 Can riboflavin help with exercise performance?

39:30 Why the post-workout anabolic window DOES matter.

44:26 Does the form of HMB matter?

49:07 Why you should NOT eat too much protein BEFORE lifting.

54:34 Take BCAAs, or just eat protein?

59:13 Summarizing the things that help with muscle growth.

1:00:28  How should caffeine be cycled if being used to enhance weightlifting performance and/or weight loss? Is there a difference for fast or slow metabolizers of caffeine?

1:04:25 More on caffeine

1:09:30 Caffeine for weightlifters

1:14:30  Nitric oxide: does it have important effects by modifying proteins, rather than just affecting blood flow?

1:20:42 Is it delayed-onset muscle soreness if it happens all the time? Or is it a pathology?

1:24:34 Transdermal carnosine (Lactigo) for fibromyalgia. My own experience with using high blood glutamate to identify how acidity was wrecking me after workouts.

1:30:04 The role of extracellular glutamate and neurotoxicity driving DOMS and fibromyalgia. 

1:31:46 Recommendations for maximizing muscle growth and optimizing performance on a low-protein diet.

1:41:59 Best time to take Tru Niagen (nicotinamide riboside) and TMG (trimethylglycine) especially the purpose of increasing exercise tolerance.

1:52:24 How important are refeeds for dieters?

1:54:42 Carbohydrate periodization for endurance athletes.

1:59:12 Is there any value to training low during those times where you depend on glucose to either try to train your body to better tap into limited glycogen stores or to try to create a better aerobic response?

2:08:27 Besides leucine, what could help increase protein synthesis to prevent sarcopenia in older adults who strength-train regularly?

Links Mentioned in the AUA

Lactigo (transdermal carnosine)

Evaluation of the Efficacy of Lactigo™ Topical Gel as an Ergogenic Aid

Lyle McDonald's Ultimate Diet 2.0 

The riboflavin podcast, with Alex Leaf

The Use of D-Ribose in Chronic Fatigue Syndrome and Fibromyalgia: A Pilot Study

Protein increases vitamin A turnover in rats.

Effects of exercise on riboflavin requirements: biological validation in weight reducing women.

Effect of physical activity on thiamine, riboflavin, and vitamin B-6 requirements.

Nutrient timing revisited: is there a post-exercise anabolic window?

Is There a Postworkout Anabolic Window of Opportunity for Nutrient Consumption? Clearing up Controversies.

Muscle full effect after oral protein: time-dependent concordance and discordance between human muscle protein synthesis and mTORC1 signaling

MAP: The Master Amino Acid Pattern

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1 Comment

  1. Regarding the discussion on DOMS, is it possible that the questioner is confusing DOMS for other soreness? Possibly issues with tendons and ligaments. I’ve heard others say that some of these issues are related to not getting enough protein in the diet. If they “eat their groceries” then a lot of minor aches and pains magically go away.

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