Between the latest online fads and the crazy media headlines, it’s easier than ever to get confused about your health. If you want to make better decisions about your health today so you can feel better and live longer, you’ve come to the right place.

 

On this episode we’re looking at the best way to fuel your body before a workout and the most effective way to refuel after your workout is done. You’ve probably heard mixed messages about the optimal time of day for consuming the bulk of your calories, whether or not you should graze or snack throughout the day, and whether overnight fasting has any real benefit.

 

I’m joined today by Ben Greenfield, former bodybuilder and Ironman triathlete, coach and author. He has solid information for every kind of person, from the non-athlete that is looking for ways to enhance mitochondrial efficiency and fat burning oxidation capacity during the day in order to increase energy levels to the high performing athlete that wants to maximize energy burn during their next Ironman. He shares ways to properly fuel your body before your workout if you have been fasting overnight, the value of a cyclic ketogenic or low carbohydrate diet, and specific methods for ingesting appropriate amounts of fuel. Whether your goal as an athlete is to increase your endurance or as a non-athlete that just wants to muscle gain, lose weight or replenish your energy, you’ll want to hear the specific advice Ben has to help you fuel your performance in the best way possible.

 

Key Takeaways:

[1:10] Today’s topic is fueling your body — the best times and ways to eat before your workout and how to best recover after a workout.

[2:09] Introducing Ben Greenfield, who first shares tips for anyone that is not athletic and looking to get back into a healthy workout routine.

[6:13] Parameters for skipping post-workout fueling should be based on the last time you ate.

[7:28] Properly fueling your workout if you have been fasting overnight starts with consuming essential amino acids and light aerobic exercise.

[10:32] When is the best time of day to consume carbs for someone that is looking to lose weight and gain energy?

[13:50] The cortisol integrity and fat-burning/serotonin benefits of saving your carb consumption for the evening.

[15:58] Advantages that come with post-workout fasting include increased growth hormone and testosterone levels for non-athletes.

[16:48] Fueling considerations for athletes before, during and after a workout.

[21:25] Ben’s perfectly concocted fueling recommendations for endurance athletes include a balance of proteins, carbohydrates, non-digestible fats and electrolytes.

[27:18] Recommendations for fat-based alternative fueling sources that are readily available to athletes that prefer a gel over a liquid-filled flasks.

[31:02] The most common misconceptions that Ben has seen as a coach include unnecessary fueling both pre- and post-workout, and he has an easy fueling schedule to follow instead.

[34:14] Details on Boundless, Ben’s new 600-page resource for gaining boundless energy for your body and mind.

37:14] Do you have a topic you’d like me to cover? Contact me on Facebook or Instagram using #medicalmyths.

 

To learn more:

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Ben Greenfield Fitness

Beyond Training: Mastering Endurance, Health, and Life by Ben Greenfield

Boundless: Upgrade Your Brain, Optimize your Body, and Defy Aging by Ben Greenfield