FoundMyFitness Podcast Episode #101 Summary Dr. Andy Galpin Shares the Full Nutrition & Supplement Protocol He Gives Pro Athletes

Introduction In Episode #101 of FoundMyFitness, host Rhonda Patrick, Ph.D., engages in an in-depth discussion with Dr. Andy Galpin, a renowned expert in muscle physiology and Director of the Human Performance Center at Parker University. The episode delves into the intricate relationships between nutrition, supplementation, training, and recovery to achieve peak athletic performance and longevity.

1. Nutrition for Performance and Longevity Dr. Galpin and Rhonda explore whether nutritional strategies for athletic performance conflict with those aimed at promoting long-term health and longevity.

"At the highest level for the average person, if you're eating like a high-performance athlete you're also eating for longevity only."
— Dr. Andy Galpin [05:12]

They conclude that there is substantial overlap between diets optimized for performance and those designed for longevity. Key principles include high-quality protein intake, diverse and colorful foods rich in micronutrients, adequate fiber, and controlled caloric intake. Minor adjustments in food timing and macronutrient distribution can cater to specific goals without fundamentally altering the diet's core benefits.

2. Fasted Training and Time-Restricted Eating (TRE) The conversation shifts to the benefits and considerations of fasted training and TRE. Dr. Galpin discusses his recent study on a 16:8 TRE protocol conducted on well-trained individuals engaged in strength training.

"The take home message was it didn't matter a ton as long as you hit your numbers. The results were basically the same across both groups."
— Dr. Andy Galpin [19:07]

The study found that adhering to a 16:8 TRE schedule did not significantly impede muscle growth or performance, provided daily caloric and macronutrient goals were met. Dr. Galpin suggests that while TRE can be beneficial, especially for those with specific health or personal reasons, it might not be ideal for maximizing strength and muscle growth in elite athletes.

3. Macronutrients: Carbohydrates, Fats, and Proteins Carbohydrates:
Dr. Galpin emphasizes the importance of carbohydrate intake for athletic performance, particularly in endurance and high-intensity activities. He advises consuming 50-100 grams of carbohydrates per hour during prolonged exercise to maintain performance and glycogen stores.

"Carbohydrates before exercise, probably three or four hours before exercise, if possible. If you want to maximize performance, look at something in the neighborhood of 50 to 100 grams of carbohydrates."
— Dr. Andy Galpin [34:08]

Fats:
While traditionally sidelined in athletic diets, Dr. Galpin acknowledges the role of dietary fats in overall health and performance. He advocates for allowing personal preference to guide fat intake, ensuring it complements carbohydrate and protein consumption without compromising health.

"We let personal preference drive us a lot. Right. We also will change it just so that you can have some dietary changes."
— Dr. Andy Galpin [43:22]

Proteins:
Protein intake remains paramount for muscle growth and recovery. Dr. Galpin prefers whole food sources over supplements, citing studies that demonstrate superior muscle growth outcomes with whole foods like whole eggs compared to isolated protein powders.

"Whole food is always the answer, right? That is always our default position."
— Dr. Andy Galpin [60:36]

4. Supplement Protocols Dr. Galpin outlines key supplements that can enhance athletic performance and recovery when used appropriately.

Creatine:
A staple in athletic supplementation, creatine supports muscle energy metabolism and growth.

Caffeine:
Caffeine is highlighted for its ergogenic benefits, enhancing performance across various exercise modalities. However, excessive intake can lead to performance decrements.

"Caffeine works. No question about it. You perform better."
— Dr. Andy Galpin [94:22]

Beta Alanine:
Beta alanine aids in buffering muscle acidity, reducing fatigue during high-intensity exercise. A typical dose ranges from 3-5 grams daily, though it may cause a tingling sensation.

"There is an acute effect. Yep. So you rub it on right before you take it, right before."
— Dr. Andy Galpin [115:25]

Beetroot Juice:
Beetroot juice enhances nitric oxide production, improving blood flow and endurance performance. Dr. Galpin prefers concentrated extracts for practicality.

"If you take a scoop in there right now, you would know that you did it. There's no question."
— Dr. Andy Galpin [108:03]

Rhodiola Rosea:
An adaptogen that may enhance endurance and reduce fatigue without the stimulant effects of caffeine.

"Rhodiola's been around for a long time. I've probably been using it, I don't know, at least a decade or more."
— Dr. Andy Galpin [100:15]

Supplements to Avoid:
Dr. Galpin cautions against high doses of antioxidants like vitamins C and E taken as supplements, as they may blunt training adaptations.

"There is some evidence to suggest though when you take those as a supplement. Very, very ..." — Dr. Andy Galpin [127:24]

5. Recovery Science Effective recovery strategies are crucial for optimizing performance and preventing overtraining.

Cold Water Immersion (CWI):
CWI is effective in reducing muscle soreness and aiding recovery. However, immediate post-exercise use may interfere with certain adaptations.

"It didn’t significantly compromise muscle growth or performance."
— Dr. Andy Galpin [24:53]

Sauna and Hot Baths:
Heat exposure aids in enhancing blood flow, reducing muscle soreness, and improving relaxation. Dr. Galpin recommends integrating sauna sessions post-exercise for their multifaceted benefits.

"Hot baths are great. It’s a big win. All of the above..."
— Dr. Andy Galpin [170:00]

Sleep:
Quality sleep is paramount for recovery. Dr. Galpin emphasizes subjective well-being over purely quantitative metrics like heart rate variability (HRV).

"The most important metric is how are you feeling? If you're feeling good, if you're making progress and you don't feel terrible, then I'm not worried about your recovery at all."
— Dr. Andy Galpin [159:05]

Other Recovery Tools:
Additional strategies include compression therapy, muscle stimulation devices, and maintaining a consistent sleep routine.

6. Overtraining and Indicators of Recovery Recognizing the signs of overtraining is essential to prevent long-term performance declines. Dr. Galpin differentiates between functional and non-functional overreaching, emphasizing the importance of adequate recovery and monitoring performance metrics.

"Overtraining is extremely rare. It tends to take weeks, if not months to recover from."
— Dr. Andy Galpin [168:37]

He advises focusing on subjective feelings of fatigue and performance declines rather than relying solely on metrics like HRV or resting heart rate.

7. Practical Takeaways

• Balanced Nutrition: Ensure a diet rich in high-quality proteins, diverse micronutrients, and appropriate carbohydrate intake tailored to your training regimen.
• Smart Supplementation: Utilize evidence-based supplements like creatine, caffeine, and beta alanine to enhance performance, while avoiding excessive antioxidants.
• Effective Recovery Strategies: Incorporate cold water immersion, heat therapy, and prioritize quality sleep to optimize recovery and performance.
• Monitor and Adapt: Listen to your body’s signals regarding fatigue and performance to prevent overtraining. Use subjective metrics to guide recovery practices.

Conclusion Episode #101 provides a comprehensive roadmap for athletes and fitness enthusiasts aiming to optimize their training, nutrition, supplementation, and recovery strategies. Dr. Andy Galpin's insights bridge the gap between scientific research and practical application, offering actionable advice grounded in evidence-based practices.

Notable Quotes:

• "Whole food is always the answer, right? That is always our default position."
  — Dr. Andy Galpin [60:36]
• "Caffeine works. No question about it. You perform better."
  — Dr. Andy Galpin [94:22]
• "The most important metric is how are you feeling?"
  — Dr. Andy Galpin [159:05]

For those seeking to delve deeper into these topics, accessing the free training guide at howtotrainguide.com and considering FoundMyFitness Premium membership at foundmyfitness.com/premium can provide additional resources and exclusive content.

This summary captures the essential discussions and insights from Episode #101, offering a structured and comprehensive overview for listeners and those interested in enhancing their athletic performance and longevity through informed nutrition and recovery practices.