Nutrition Basics for Athletes

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Aaron King (00:00):

Welcome back to the modern old school training podcast. I'm Aaron King with coach Bob King and today's topic is we're going to touch on some nutrition. Now, neither one of us are a nutritionist, but there are a lot of things we can learn as far as a framework. And then we'll have some more scientific folks come on the show and really break down, maybe macronutrients and things like that. But nutrition is such a big deal. And I dealt with this a lot when I was having, I was crashing a lot after workouts and having a really poor recovery for awhile. And I was like, man, maybe my body's just, I'm just done. And then little simple things like just adding raisins and some simple sugars within that first 15 minutes after my workout, kind of the recovery side, getting the simple carbs, things like that changed everything. So what are some, how do you want to frame this conversation? What do you want to start


Coach Bob King (00:45):

With what we know to be a truth across the board? There are macronutrients, as you just alluded to. We have to have, we have to have protein, a certain amount of fat and carbohydrates. Your brain essentially runs on sugar in simple terms. Fat is important for cell wall construction and other functions in the body. And of course, protein, that's what we are. And so the macronutrients are there, there are the micronutrients and so forth that we need, but those vary in, in ranges, right? You can look at a bottle and say of, of vitamins or something. And it goes 300 micrograms, 1000% of daily RDA. Well, okay. Let's, let's talk a second. Umbrella two 15. I may have, a friend of mine. Who's like one 30. Do we eat the same? Do we eat as much?


Coach Bob King (01:34):

Do we have the same requirements from an energy standpoint? Well, depending on size, yes and no. We have a baseline, but then activity levels metabolic rate, how those things are going to affect how much of what it is I eat. Now the sticky, wicked is the research is pouring out daily. As we speak on topics that we just are having a hard time keeping up with. Let me give you some examples. The glycaemic index looked into those years and years, decades ago, because that is what glycaemic index tells you, what you eat and what it does to your blood sugar levels. And so you can go look that up and Google it and so forth. And he'll say, Hey, this white rice glycemic index watch out, it's going to it'll make you crash. Okay. Maybe I don't disagree, but maybe I also know that I don't ever just sit down and eat a plate of white rice. It's going to have a protein in it. It may have. I mean, I do put soy sauce on it with the salt intake and so forth. So I'm not getting the pure glycemic response that the chart says that this is a such and such a level. So when you look at intake, what does your body do with it? And how does it reset it?


Aaron King (02:47):

God, that's the big thing right there. Now there are more and more tests coming. I know some startups that are doing some cool tech where you can basically have an app that the, you send in your blood results, or you send your blood and then they give you the results through your app, tells you what you eat, what you can't eat based on your, your DNA. It's so specific to the person's glycaemic index cereals and protein bars. All those things are ridiculously high in the glycemic index. And you think you're eating healthier, you're getting the right types of carbs. So you gotta, you gotta really pay attention to that stuff. Then, the blood sugar thing. Now, how does that affect, let's talk a little about how that might your energy levels.


Coach Bob King (03:24):

Well, there's, there's a couple of things there's rebound hypoglycemia, which I think you were alluding to where you have a sugar intake, you exercise and you have a spike and then a rapid decline. And so you have to know your body's response to it. We have to have a certain amount of sugar or sugar converted into glycogen, the carbohydrates. So the muscle can contract and the brain can function. The body will convert whatever it needs into glucose. It does need whether it's through using fat, or if you're in a starved since starved state it'll take the protein out of your body and break it down to use as energy as well. So it's, it's something you have. We have to understand. We need carbohydrates. The problem is they're so accessible in terrible forms that we get too much of it. So if I go back, grab a bag of cookies and go, well, here's my, here's my sugar intake. Well, your body is going to get that insulin, insulin spike, and response and get rid of all that sugar. And now you've got nothing in the bloodstream. So when you start exercising you crash because wait, where'd all my sugar go. Yeah, well, it got taken away by the insulin. Well, those processed sugar to the problem. That's the problem.


Aaron King (04:35):

Well, sugars that might come from I raisins were my go-to cause they're easy. And that was, I liked them. They tasted good, but they're easy to package and keep my gym bag so simple like that because bananas are great, but they go, they go bad. And so there are some times it's just as simple as it's logistical, but I've, I've noticed lately. So this has been kind of the fad intermittent fasting. Yeah. I've noticed in my training now, you know, I'm 34 years old and I don't take supplements. I, I just, I eat, I eat pretty, pretty light, very low calories. So I'll have eggs. I'll have like four eggs to Al or avocado in the morning and I'll go, I'll have a snack in the middle of the day. Maybe some, some nuts or something around 11 ish. So I'll eat it, I'll eat a late breakfast. Cause I try to get that 12 to 14 hours in the intermittent fasting. And then the, so that egg Cod will be around 10, right snack around 11 noon, some so pretty quick turnaround. But then I won't eat a real meal until probably two or three in the afternoon. And that's salad usually with some, some chicken or some salmon, but I've noticed that even with a low calorie and not a lot of carbohydrates, I've had a lot of energy, both mentally.


Coach Bob King (05:52):

You do feel better. They have a currently 2019, there's, a lot of movement towards intermittent. Fasting is negotiable. I have done that. We had this going back 20 years ago and I just didn't know what to call it cause we call it a reverse fast. And so what that meant was when you finish eating at night, don't eat until you just can't stand to eat the next day. And so we just call it a reverse fast cause most people think, you know, I go to bed, I'll wake up and I just won't eat all day. And that's my fast, well, I just said do it overnight because you got probably eight hours and it's easy. At least it is for me now, to your point, if you, if you do have a, like a restricted calorie, there's a very fine line.


Coach Bob King (06:36):

These are concepts that are being looked at more closely that come out of long, long done the research. And there's a term called calorie restriction as opposed to starving. And so it's just like under-eating undernutrition, not malnutrition or starvation. And so your body will adapt and we say this all the time, what's the human body made for adapting. So it will learn to be more efficient, you'll feel better. I'm always been an advocate of voiding extreme. So I'm not so much into ketosis. That was designed for epilepsy that they carried over into every day. You know, people, there's the carnivore diet. We're not going to eat anything but meats because that's what I am, I'm beef. And then, so we have all these extremes, but the fasting aspect of it has picked up momentum because we overload our systems.


Coach Bob King (07:31):

And when I say systems, endocrine, digestive, and so forth, even the cardiovascular system with trying to process and digest constant eating that the Americans especially are good at. So what you want to do is say, you know, how much do I need coming under that? But you get the qualities of the macronutrients. You get the glucose you eat, or the carbohydrates you need to get the fats you need. For me, just because of my early days of study, I'm a high protein guy. I just, drink it and eat it as much as I can in my workouts. I'd limit my supplements to kind of the macro kind of things. I'll do some creatine, which is in meat. I'll do protein, which again, we are that's who we are. So, you know, you just have to be smart about how many calories did I just ended up taking, why am I getting heavier? Well, that tells you your nutrition's gotten gone down the wrong path.


Aaron King (08:20):

Well, that goes back to just, it depends on who you are. So you say you're a lot of protein, you know, I, I, I found myself to be sluggish if I have certain things. So it's very, it's very specific to the person now, one thing I noticed too so I have done the blood pressure experiment that we'll have the video coming out here hopefully soon. But I noticed that the, you have the kind of diminishing returns to a point where if I tried to like, say, I need to get to that 14-hour Mark. I want to, I want to really stay true to fasting or whatever the intermittent fasting. Well, there were times where say you have stressful work and I haven't eaten. Yes. Then you have the that's where I got into the just practical life application where it's like, you know, the stress goes up.


Aaron King (09:03):

It's like, sure, I'm trying to hit some sort of dietary like goal, but then it's like, what's that doing to my stress levels? Cause I haven't eaten, I don't have the cognitive ability to really process the stress in the morning with clients, et cetera. So there's a lot of things where you have to kind of approach it from a life standpoint too. And I'm talking about just kind of general fitness, cause I'm not training for any games right now. But when you are training for the games, I think that that's where you have to, you just have to know your, you have to know from a very scientific standpoint, what works for me and those tests are available, but if you don't have access to that, the experimentation


Coach Bob King (09:43):

It's, it's again, know your body. And I think probably the top feature to let you know how your body's doing is your energy level. And so you know, you know that how do you feel well, how do you feel? I love the Snickers commercial album mention a brand name where they talk about the guy here, heaven, you know because brains just shutting daddies and he's going crazy. Cause he's got no sugar in his system. And so you have to understand who you are and what your activities are. I mean, we deal with a culture and society where, unfortunately, people are just strapped to a desk. And so it's like there are no calories being burned and they won't get up and walk for a few minutes every half hour or so. And so you have to look at your day as a whole and see, you know, golly how much I've eaten since breakfast and lunch, you know, about every 30 minutes.


Coach Bob King (10:30):

It's not you gotta, you gotta put a lock on that drawer. That's got all your snacks in it because you're, you're, it's killing you. So you have to know yourself. If I sit at my desk and work on stuff too long, I get hungry, but I'm not. So if I get up and walk around that, I'm okay. If I work out then I'm way. Okay. So you start factoring in all of the activities and everything you do in a day so that you're able to know how much you need to eat. How much of the quality of content you need to eat, whether it's like say protein and carbohydrates and fats in the right order. I just am convinced now with all of our, our work and studies, that sugar is just not good for you. You do not need sugar. Your body will manufacture it as it's needed. So just be smart enough to know that I don't need that refined element. I don't need that carbonated drink. And so supplements are good if you're not getting what you need. And so when people take a Silva and go, man, I really feel good. It's probably because they had a deficiency in the first place in the supplement corrected it.


Aaron King (11:33):

Sometimes there's just some feel goods in those supplements that they sell more. Yeah.


Coach Bob King (11:36):

Okay. Yes. Yeah. But just be smart about it. Always read a package. I try to tell people if you're thinking I'm going to start carrying some bars with me to do the best you can to look at and make sure the sugars are at single digits. And because typically the trick is if you don't multiply it because it's like per serving and then they'll say three servings in this package. Well, now that eight grams has gone to 24. And so you kind of have to do the math and be smart about what you're reading.


Aaron King (12:05):

Yeah. Now sugar is definitely the big one that I think I don't, I wish we had a better kind of culture around what we drink as far as sugar. That's, what's really frightening to me. I'll I don't drink sodas or anything anymore, but when I do just tastes like have some, I get a couple of sips into it and I'm just you're. If you, if you get a healthy pattern, you don't create this


Coach Bob King (12:28):

Standard either when you tasted well, we have to look at athletes pro, let me, let me retract it. Athletes. Don't probably athletes need the same type of nutrient intake as anybody else. It's their calorie expenditure. That's different. You know, it's not that an athlete needs more protein. They need more calories because let's say I'm going to burn, you know, seven, 800 more calories in a day than a nine to five-person. So I'd need those calories. That's the difference. It's not like I have some magical physiology that requires twice the protein, three times of fat, and four times the carbohydrates. It just needs more calories because that's what I'm burning. The body is a 24-hour chemical processing construction business and always operating. So the calories I take in as an athlete go to my sleep time when I'm recovering and the muscles are, are replenishing,


Aaron King (13:19):

Inputting output. Well, if you have any studies or if you're a nutritionist or clinical study, you study this in a clinical setting. Please let us know if you have any feedback or anything you want us to look at or touch on in the future. We always want critical feedback and scientific feedback as we create these podcasts and all this content. If you have any questions for us, you can leave a comment if you're on YouTube below you can reach out to us at @CoachBobKing on Twitter and Instagram. I'm @DeepSnap on Twitter and Instagram and visit, where we have training programs, courses, and all the content that's Apple. You can apply it to your training today. And so that's all we got for today. We'll talk to you next time.


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