The Fundamentals of Nutrition, Hydration & Performance Fueling
Andy Galpin
23,484 views
In this episode, I answer your questions on nutrition, hydration, and recovery in our second audience Q&A. I start with what I call the 90%: the principles nearly every effective nutrition plan shares, from food quality and caloric balance to fiber targets, vegetable volume, color variety, and liquid calories. I then cover the four elements of fueling around training, glucose, amino acid availability, hydration, and GI distress, including the Galpin Equation for fluid intake during exercise. I walk through the three-step process I use to coach nutrition, which begins by adding nutrients rather than restricting them, and I explain when body recomposition is possible, what the protein data actually support, and why strength training is a bigger signal for muscle growth than protein. I close with what separates high performers from everyone else: energy management. This episode is for anyone who wants the fundamentals before the fine-tuning.
Show notes: https://www.performpodcast.com/episod...
Sponsors
Momentous: https://livemomentous.com/galpin
LMNT: https://drinklmnt.com/perform
David: https://davidprotein.com/perform
Chapters
00:00:00 Core Tenets of Nutrition
00:00:09 Audience Q&A, 5 Question Categories
00:03:57 The 90%; Food Quality & Whole Foods
00:07:12 Caloric Balance, Under- vs Over-Fueling
00:08:53 Protein Priority; Carbohydrate & Fat Balance
00:10:46 Fiber, Soluble vs Insoluble; Daily Target
00:12:10 Tool: Half Your Plate Vegetables; Color Variety
00:14:35 Raw vs Cooked, Antioxidants vs Minerals
00:17:00 Liquid Calories, Hidden & Intentional Use
00:19:48 Sustainability, Meal Frequency & Timing
00:21:13 Food Safety, Allergies & Environmental Pollutants
00:23:15 Refueling & Hydration, 4 Elements; Carbs During Training
00:26:13 Muscle as a Carbon Sink; Glucose Storage
00:29:27 Amino Acids; Does Protein Timing Matter?
00:30:54 Hydration, Tool: Half Body Weight in Ounces
00:32:14 Tool: Galpin Equation; Electrolytes
00:33:28 Tool: Post-Workout Rehydration, 125% Rule
00:35:18 GI Distress, Carbs Per Hour; Training Your Gut
00:39:17 Coaching Nutrition, Tool: Add Before Subtracting
00:40:04 Reframing "Bad" Foods; Crowding Out
00:44:19 Tool: 3 Steps, Deficiencies, Amounts, Fine-Tuning
00:45:49 Body Recomposition, Muscle Gain in a Deficit
00:47:49 Body Fat Thresholds; 5-10% Surplus or Deficit
00:48:50 3,500 Calories Per Pound of Fat, Small Deficits
00:50:39 Energetics of Muscle vs Fat, High Investment
00:52:49 Protein for Muscle Gain, 1.6 vs 2.2 g/kg
00:54:07 Is vs Ought; Protein in a Caloric Deficit
00:58:08 Strength Training as the Biggest Signal; 30-Gram Myth
01:01:27 What Separates High Performers?
01:02:37 Energy Management, Calories, Recovery & Emotion
01:04:50 Energy in Sport, Veterans & Strategy
01:05:45 Tool: Run Your Own Energy Inventory
01:07:31 Recap & Closing
Disclaimer & Disclosures: https://www.performpodcast.com/discla...
20 Comments
The Fundamentals of Nutrition, Hydration & Performance Fueling
Andy Galpin
23,484 views
In this episode, I answer your questions on nutrition, hydration, and recovery in our second audience Q&A. I start with what I call the 90%: the principles nearly every effective nutrition plan shares, from food quality and caloric balance to fiber targets, vegetable volume, color variety, and liquid calories. I then cover the four elements of fueling around training, glucose, amino acid availability, hydration, and GI distress, including the Galpin Equation for fluid intake during exercise. I walk through the three-step process I use to coach nutrition, which begins by adding nutrients rather than restricting them, and I explain when body recomposition is possible, what the protein data actually support, and why strength training is a bigger signal for muscle growth than protein. I close with what separates high performers from everyone else: energy management. This episode is for anyone who wants the fundamentals before the fine-tuning.
Show notes: https://www.performpodcast.com/episod...
Sponsors
Momentous: https://livemomentous.com/galpin
LMNT: https://drinklmnt.com/perform
David: https://davidprotein.com/perform
Chapters
00:00:00 Core Tenets of Nutrition
00:00:09 Audience Q&A, 5 Question Categories
00:03:57 The 90%; Food Quality & Whole Foods
00:07:12 Caloric Balance, Under- vs Over-Fueling
00:08:53 Protein Priority; Carbohydrate & Fat Balance
00:10:46 Fiber, Soluble vs Insoluble; Daily Target
00:12:10 Tool: Half Your Plate Vegetables; Color Variety
00:14:35 Raw vs Cooked, Antioxidants vs Minerals
00:17:00 Liquid Calories, Hidden & Intentional Use
00:19:48 Sustainability, Meal Frequency & Timing
00:21:13 Food Safety, Allergies & Environmental Pollutants
00:23:15 Refueling & Hydration, 4 Elements; Carbs During Training
00:26:13 Muscle as a Carbon Sink; Glucose Storage
00:29:27 Amino Acids; Does Protein Timing Matter?
00:30:54 Hydration, Tool: Half Body Weight in Ounces
00:32:14 Tool: Galpin Equation; Electrolytes
00:33:28 Tool: Post-Workout Rehydration, 125% Rule
00:35:18 GI Distress, Carbs Per Hour; Training Your Gut
00:39:17 Coaching Nutrition, Tool: Add Before Subtracting
00:40:04 Reframing "Bad" Foods; Crowding Out
00:44:19 Tool: 3 Steps, Deficiencies, Amounts, Fine-Tuning
00:45:49 Body Recomposition, Muscle Gain in a Deficit
00:47:49 Body Fat Thresholds; 5-10% Surplus or Deficit
00:48:50 3,500 Calories Per Pound of Fat, Small Deficits
00:50:39 Energetics of Muscle vs Fat, High Investment
00:52:49 Protein for Muscle Gain, 1.6 vs 2.2 g/kg
00:54:07 Is vs Ought; Protein in a Caloric Deficit
00:58:08 Strength Training as the Biggest Signal; 30-Gram Myth
01:01:27 What Separates High Performers?
01:02:37 Energy Management, Calories, Recovery & Emotion
01:04:50 Energy in Sport, Veterans & Strategy
01:05:45 Tool: Run Your Own Energy Inventory
01:07:31 Recap & Closing
Disclaimer & Disclosures: https://www.performpodcast.com/discla...