- [3:25] Game Day Nutrition For Weightlifting Competition
- [18:45] Increased Water Intake
- [24:16] Supplement Dosing Strategy
- [31:33] Can Paleo Predecessors Prevent Genetic Disease?
- [39:33] Mono Relapse and Recovery
- [44:29] Last Meal
- [46:07] Brain Tumor
- [56:21] Intermittent Fasting: Healthy or Dumb?
1. ‘Game-day’ nutrition questions from a competitive lifter
Hoping to pick your brains from both of your experiences with lifting competitions of some form or another!
I’m a powerlifter in the UK, competing in the 66kg class in Raw, drug-free, IPF-sanctioned events. My questions pertain to manipulating bodyweight around competition time, something I’ve experimented with the past year, not always entirely successfully!
Outside of competition I sit at about 68-69kgs bodyweight at around 10% bodyfat. My diet is mostly moderate-carb paleo aside from a little dairy from the occasional protein shake and a bit of good quality cheese/goats cheese a couple of times per week. To get under the 66kg weight limit I’ve been using the ‘hyperhydrosis’ trick you’ve discussed on the podcast before, plus some major cutting back on carbs like fruit etc in the week preceding the comp. I’ve never missed weight (though I’ve come perilously close a couple of times!), but my problem is I always feel sub-par and weak on the morning of the competition, and rarely manage to equal/better my gym PBs on the platform. Typically after waiting my turn for weigh in and kit check, I get about 1hr 15 mins to re-hydrate and re-fuel before I need to start warming up. I basically pound down as much water as I can, with electrolytes added, plus plenty of high GI fruits along with a protein shake or two to get some energy into my system. My strength and energy levels never seem to recover by the time I head out onto the stage, and after an hour or two by the time it gets to the deadlifts I start to feel like crap.
So my first question (at long last!), what insights can you share from your own personal experiences, and those of the lifters you’ve coached at meets, on the best ways to cut weight and more importantly re-hydrate and fuel yourself for maximum performance on the platform without resorting to the colossal portions of cereal and pasta type foods that most other lifters seem to use?
Second question: Obviously it would be great if I could just be sub-66kgs all year around and not have to worry about cutting weight. However, at 10% bodyfat at 68-69kgs I’m pretty lean and don’t have a lot of bodyfat to lose and obviously don’t want to lose muscle mass. What in your opinion is the lowest one can take bodyfat WITHOUT seeing any drop in strength numbers? I’m deeply jealous of most of my main rivals who turn up to competitons and make weight at >15% bodyfat whilst having had a full breakfast before arriving! (Had to get the obligatory use of the word ‘whilst’ from a British listener in there somewhere Greg!)
Any and all help greatly appreciated, and thanks for all your great work in these podcasts and your books.
2. Increased water intake
I have just started my training in the Queensland Fire and Rescue Service here in Australia. Its summer at the moment and we are reaching temperatures of around 35 degrees Celsius, which I believe is roughly 95 degrees Fahrenheit, with humidity around 80-90%.
My question relates to increased water intake and the resultant requirement for increased sodium intake. I have eaten paleo for around 2 years. I envisage that during training there will be times when I am consuming a significant amount of water. I have no idea exactly how much, as we are yet to start the practical components, however I think 2-3 times my current daily intake, which is approx 3 litres, would not be impossible.
Would this increase in water intake require increased sodium intake (or an increase in anything else for that matter) and if so, what is the best way to achieve this.
If this or a similar question has already been answered please direct to the relevant podcast/blog post.
Thanks very much for your help and thanks for this awesome website/podcast.
3. Beards! Drinking! ….and supplement dosing
Hey Robb and Greg,
Does growing a huge ZZ Top beard directly affect performance in the olympic lifts? I have found a Greg Everett or Matt Foreman type beard adds 10 lbs minimum to my lifts, but am hesitant to prescribe this to people in my gym who may have plateaued. If so, what would our women counterparts do? Should I be trimming the beard on 73%/83% days and prep for the max days at weeks end or cycles end?
On a more serious note, the best drinking game ever is a shot every time robb says “jive” on the podcast. I’m trying to use it in everyday vernacular as much as possible, let’s make it mainstream.
Okay finally a question. When supplement dosing, what is the effect of taking the full amount all at once, versus periodically with meals or over the course of the day. Take Fish Oil as an example. If I am currently taking all 3-4 grams before bed, am I not getting the full benefits? I have played around with this for 2 week cycles where I alternated full dose and split evenly with meals. I always felt like I woke up feeling much better with that high dose.
So do certain individuals respond better to single high doses versus periodic? Is it only certain supplements or across the board? i.e. Vitamin D, Glucosamine, etc…
4. Genetically predisposed Illnesses
Me and my wife have “discussion” going. Both side of which have no scientific knowledge to back them, so that’s where you guys come in.
There are some types of illness that seem to be extremely genetically preordained. Type 1 diabetes and Huntington’s being the main ones i can think of. I’m sure there are a few others that you can think of. The question is: If a person and a persons mother and grandmother ate a paleo style diet would those types of diseases manifest? My wife’s major point being the kids that come out born with type 1 “diabeetus”. She says that shows it has nothing to do with diet. Huntington’s being a bit different because there is plenty of time for a diet to make a difference. Genetic screw ups are I’m sure possible. It seems like these are more predispositions to a problem and not certainties. Thanks for you time. Sorry for only having 1.5 jokes in the question.
5. Mono Relapse, Recovery and Crossfit
Robb… (and/or Greg):
I had a pretty bad case of Mono 1 year ago in January (contrary to popular belief, kissing is not the only way of getting this… case in point, try beer pong every weekend for a couple months). Was sickly and in bed for a long time. Once recovered, stress and poor diet led to a relapse in May, which was even worse. Despite very low impact cardio, decent sleep, mostly Paleo diet, tons of books/research on adrenal fatigue/mono, and sadly no beer pong, recovery this time has been incredibly slow.
I want to get back into Crossfit, and wanted your thoughts on a good way to approach this, and if you have ever heard of / had any clients undergoing the same issues. I understand that hitting a metcon 4 days a week is probably out of the question, but at this point I am tired of just walking or rowing for exercise so would like to begin working my way back to more high intensity programs.
Thanks for your help; I know you live a mucho crazy life (or at least it seems so from the podcasts), but if you get time I would really appreciate a response via email if this doesn’t get aired on the next one.
6. Best meals
The Gingrich administration has sentenced you to death for causing profit losses in big Pharma and big Agra. What do you request for your last meal?
7. Brain Tumour
I have been referred to you by my brother who has been a convert for the past 5 weeks and reaping amazing rewards. I have just been diagnosed with a brain tumour and think it is a good idea to start a strict diet. Have you had any luck reducing brain tumours? It is a type 1 glioma about 2.1cm circumference located in my thalamus.
I have started your diet yesterday but a quick review of the net has unearthed a huge amount of literature on eating to reduce brain cancer.
Look forward to your thoughts
8. Intermittent fasting: Healthy lifestyle or DUMBEST IDEA EVER?
Hey Rob and Greg:
OK, I’m biased, because I already hate the concept of IF. But it seems like it’s the new hot thing to get people lean and losing weight, so I want to know more about it. Despite the myriad articles on the subject these days, it’s hard to find a clear directive on how to fast properly (how often, how long is long enough to fast, are we actually skipping a meal or do we still have the same amount of meals, etc). All I keep thinking is, if some women’s magazine covered this lifestyle or “diet” and talked about the benefits of “caloric restriction” there would be an uproar. I know most of the Western world is fat these days and that’s a problem, but is intermittent fasting really a good idea?
First, can you tell me what YOU think of IF? Do you ever do it, do you support it, do you think there’s ample evidence that it’s good for you if done properly? And how exactly do you “do it properly”?
Second is a more personal application: what if you’re someone like me who wakes up hungry and usually eats a delicious protein-rich breakfast immediately? What if your body just really likes the routine of eating every few hours? Is the stress on my body and mind of going hungry for no real reason worth the supposed benefits of intermittent fasting? I eat a pretty strict Paleo diet and enjoy it; I’m fit and relatively lean (5’4, around 125#, 17% body fat) but I’m looking to take it up a notch. As a woman who really enjoys eating, I strongly dislike the idea of IF, but I guess I’d give it a try if I really though it was worth it. I want the truth, but I’m kind of hoping you’ll tell me IF isn’t that great so I can stop thinking about it.