Muscle Ventures Podcasts

In this podcast (download ipod compatible, 53MB), Troy Garver and I (Bud) discuss the role that protein plays in the diet. We start off by noting that Troy did make his goal of fitting in the XL size shirt for his wedding, now almost two weeks ago. We then come to the topic of diet.

Protein helps prevent muscle loss while dieting

I've been following a low carb diet. Working out on low carbs is hard because carbs are your primary fuel source. When your body is deprived of carbs, it first turns toward protein as a fuel source and then towards fat. Since muscles are composed of protein, the first phase of weight loss for most people actually consists of muscle loss. If you maintain a high protein intake, it can help spare your muscles at the outset because it is easier to just convert the protein vs. destroying muscle tissue to get it. Protein is also a less efficient source of fuel than carbs, so you wind up getting less bang per protein gram of fuel than you do per gram of carbs. Eventually, your body moves primarily toward fat burning.

Protein helps with post-workout recovery

Protein consumption also helps with recovery after weight training by providing the body with the building blocks for muscle regeneration. It can also help to consume carbs at this time because because the resulting insulin spike helps nutrients cross the cell wall into the muscle.

Additional Links

• Mauro di Pasquale suggests that upping your insulin levels post workout without carbs leads to higher fat burning. The way to do this is with proteins.

Bud and Bill Mayer, president of the Michigan Mountain Biking Association, continue their conversation from Bill's last podcast by talking about 24 hour bike races (Quicktime ipod compatible, 81MB;  Google streaming flash video).  In a 24 hour race, Bill is actually on the bike for 23 of the hours!  Bud observes that from where he sits, there is not much difference between 23 and 24, and Bill admits that no matter how you slice it, the races are quite intense!!

Bill then mentions that his lower back must be strong for these races because it helps with power generation on the bike.   Bill races two kinds of bikes — those with gears (more than one speed) and also single speed bikes.  He says that the single speed bikes test his low back and glute strength power.  Bill's winter weight lifting program has helped.  He has a meter on his bike that gauges power output and he has seen a definite improvement.

Bud and Bill next talk about Bill's diet.  As it turns out Bill watches his diet quite closely.  He had his basal metabolic rate measured by a device called the BodyGem and he uses an internet program to track what he eats. He says the tracking program has made him more aware of the quaility of food that he consumes and also more accountable for the choices he makes.  Bill says that although tracking was tedious at first he now feels that it is easy and has become accustomed to it.  Bill also mentions that tracking what he eats has allowed him to become aware of portion sizes that are appropriate for him.  If he eats more than a certain portion he finds that he is lethargic and uncomfortable.  Likewise, if he keeps his portion sizes in check he feels good and his energy level is high.

Bill and Bud finish the conversation on how diet affects performance especially as you get older.  Both agree that if the quality of diet is strong it can help performance.  Bill gives the example of the difference in age groups in cycling.  He says that the 20-30 year olds are not as fast as the 30-40 year olds.  He also says that the 40-50 year olds are the most competitive group.  He believes this is due to experience and knowledge gained within the sport and also with diet and nutrition.

Additional Links

• What is the BodyGem?
• What is Basal Metabolic Rate (BMR)?
• The Harris-Benedict equation is one way to calculate BMR.  Find out more information on BMR and how to use the equation to calculate your BMR.
  
• Fitday is one online tool for monitoring calorie intake and expenditure.
• Bud has a post about the relationship between power, mass, and gender.

In this podcast (Quicktime ipod compatible, 39MB; Google streaming flash video), Paul Wright and Bud Gibson discuss how Paul will achieve a high level of muscle definition by the day of his show in August.

Paul and Bud open the conversation with the importance of nutrient timing.  Paul explains that  consuming the right food at the right time is critical for muscular gains.  Paul refers to the book "Nutrient Timing" and specifically the pre and post workout meals. The book states that both the pre and post workout meals should be liquid protein and carbs as they are faster digesting. Paul adheres to these guidelines and his post workout meal consists of approximately 50 grams of protein and 300 grams of carbs.

Bud next asks about how Paul adjusts his diet during the cutting phase to achieve muscle definition.  Paul begins by decreasing his carbohydrate and fat intake and will keep his fat intake at about 10% during this phase.  His protein sources consist of lean fish, chicken and turkey.  They also discuss if Paul will add any cardio to enhance his fat loss.  Paul explains that it really depends on how he looks.  He has not found it necessary to add cardio for previous shows and doesn't think he will need to this time. 

The last aspect of competition preparation they discuss is water depletion.  Paul states that the water depletion is critical to attaining the cuts needed for the show.  Paul explains that the basic premise is to first overload the body with water for 3-4 days and then slowly cut back on intake.   While the body is being overloaded it wil shedd water at a relatively constant rate as it anticipates that you will consume more.  As you begin to decrease intake the body continues to shedd the water at the same rate.  If the process works the final result should be no water between the skin and muscles and skin that appears to be paper thin.

Additional Links

• Paul will compete in the Motor City NPC Bodybuilding, Figure, and Fitness competition. A high placement there qualifies competitors toward competing nationally.
• Here is more information on the book "Nurient Timing"
• We have significant coverage of diet and its impact on training.