The Nutrition Science thread

[Foggy_Goggles]

Did you have any recommendations for a food tracking app? i feel like to focus and eat pretty well but I have no idea about any metrics (calories, grams of this or that).

[J. Barron DeJong]

I'm not saying he was wrong, quite the opposite, just adding some nuance and explaining the underlying mechanism.

Maybe I got the wrong impression, but I thought from your description that the body would not react to ingesting fat immediately before exercising, that fat burning would just be the default mechanism unless you ingested carbs. I thought Galpin suggested that ingesting fat immediately prior to exercise would further bias the body to use it as a fuel source.

Sounds like you agree with that, so just trying to clarify.

[TBS]

Did you have any recommendations for a food tracking app? i feel like to focus and eat pretty well but I have no idea about any metrics (calories, grams of this or that).

https://www.myfitnesspal.com/
Fairly easy to work with, although it lost my credentials at one poin

[Dantheman]

Maybe I got the wrong impression, but I thought from your description that the body would not react to ingesting fat immediately before exercising, that fat burning would just be the default mechanism unless you ingested carbs. I thought Galpin suggested that ingesting fat immediately prior to exercise would further bias the body to use it as a fuel source.

Sounds like you agree with that, so just trying to clarify.

I am not aware that ingesting fat at the start will boost fat metabolism above baseline, but I could certainly be wrong about that.

Did you have any recommendations for a food tracking app? i feel like to focus and eat pretty well but I have no idea about any metrics (calories, grams of this or that).

Carbon

[Foggy_Goggles]

Any free apps I could use to get started? I'm not opposed to paying but I'd like to see if I would use it.

[J. Barron DeJong]

I am not aware that ingesting fat at the start will boost fat metabolism above baseline, but I could certainly be wrong about that.

Galpin does state it quite unequivocally, 1:31 into this episode:

https://open.spotify.com/episode/7cO...Ws2eKpm8l4Q7cB

(Not saying it has to be true then, just that he’s saying it.)

[BCJC]

If you wait to start exercising before you start consuming carbs you'll maintain fat oxidation. If you eat carbs before you start exercising you'll trigger an insulin response which inhibits fat burning. The master regulator of fat oxidation is an eznyme called hormone-sensitive lipase which is inhibited by insulin. After you've started exercising your muscles are pulling in glucose so fast that insulin stays low and HSL stays turned on.

Fat is non-insulinogenic so consuming fat before exercise doesn't affect HSL. But, fat also digests too slowly to be of much use above fairly low intensities, and even the leanest people have shitloads of it available as body fat.

This is a gross oversimplification of what actually happens biochemically, but basically correct at the macro level. There's a training thread in the Sprockets forum that goes deep on exercise/endurance nutrition.

Great stuff, much thanks for the break down.

I’m 6’1” 165lbs, and have found 16/8 fasting good for me. So, if I’m understanding you correctly, if I am in a fasted state, undergo an activity, then consume carbs, I’ll most likely stay in a version of that state (HSL on). However, HSL on may not be the optimal state for more intense activity (correct?).

If that’s the case, then I “should” be adding carbs before said activity, and in my case perhaps fat to keep me going once the carbs wear off (can’t really bring snacks in the surf).

Am I in the ballpark?

Really appreciate the help👍

[Dantheman]

Galpin does state it quite unequivocally, 1:31 into this episode:

https://open.spotify.com/episode/7cO...Ws2eKpm8l4Q7cB

(Not saying it has to be true then, just that he’s saying it.)

Ah, I didn't remember that part. I'd love to hear XtrPickles thoughts on that.

[Dantheman]

However, HSL on may not be the optimal state for more intense activity (correct?).

It's *probably* best to maintain a low insulin state for all levels of activity. On average, and again grossly oversimplifying, high insulin puts you in an energy storage mode which seems unlikely to be beneficial for high-intensity activity.

(can’t really bring snacks in the surf).

Oh, this is interesting. I mostly talk about this in the context of continuous activity like running or cycling where it's also easy to carry calories. I'll have to think about this a bit.

[BCJC]

It's *probably* best to maintain a low insulin state for all levels of activity. On average, and again grossly oversimplifying, high insulin puts you in an energy storage mode which seems unlikely to be beneficial for high-intensity activity.

Because I am grossly under qualified, this is where I stumble.

The USADA article says:
Consuming carbohydrates during exercise lasting longer than 60 minutes ensures that the muscles receive adequate
amounts of energy, especially during the later stages of the competition or workout. This has also been found to improve
performance. The form of carbohydrates consumed does matter.

[powpig]

I haven't looked back so not sure if there's been much discussion on probiotics in this thread.
I've had a really bad summer after my appendix ruptured at the end of April. After 4 days in the hospital I've dealt with secondary infections and abscesses which led to multiple cycles of antibiotics and just a generally jacked up gut. I lost close to 15 lbs (and have gained about 10 of those back) and I'm not a big guy to begin with at 5'8" and now just under 150.
I'd read some good things about L-Reuteri last year and after looking for some answers recently, I was directed to this video on making my own yogurt.
https://www.youtube.com/watch?v=ftv6quQVo4Q
Lemme say that I normally eat little to no dairy at all, maybe a slice of pizza once a month, but burgers and burritos without cheese has always been my preference. So it was tough for me to wrap my brain around eating yogurt daily, but after 4 months post appendectomy, I was willing to try it.
I bought a 40 buck yogurt maker on Amazon and followed the directions and made my first batch earlier this week. It actually turned out perfect and I've been eating a spoonful a few times daily. First impression is my craps are noticeably different & better than pre-yogurt.
I'll check back with updates as we head into fall.

[Dantheman]

Because I am grossly under qualified, this is where I stumble.

The USADA article says:
Consuming carbohydrates during exercise lasting longer than 60 minutes ensures that the muscles receive adequate
amounts of energy, especially during the later stages of the competition or workout. This has also been found to improve
performance. The form of carbohydrates consumed does matter.

The key part of that quote is the "during exercise" part. That's consistent with what I've been saying. What you don't want to do is eat a high carb meal 30-60 minutes before you start your activity.

[TBS]

Any free apps I could use to get started? I'm not opposed to paying but I'd like to see if I would use it.

I was using the free web version. Worth every penny

[BCJC]

The key part of that quote is the "during exercise" part. That's consistent with what I've been saying. What you don't want to do is eat a high carb meal 30-60 minutes before you start your activity.

Ah, thanks for clarifying.

[Danno]

Any free apps I could use to get started? I'm not opposed to paying but I'd like to see if I would use it.

I used carb manager when I was tracking. Obviously I was using it for carbs but it's a general food tracking app, and free (or at least I used a free version).

[PeachesNCream]

The key part of that quote is the "during exercise" part. That's consistent with what I've been saying. What you don't want to do is eat a high carb meal 30-60 minutes before you start your activity.

Interesting. I didn’t listen to the podcast but is carb loading the day and days before still beneficial?


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[californiagrown]

I’ve found that adding in some adderall really helps for events longer than 24 hours.


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My tiny medical kit i keep stashed in my pack has a 10mg hydrocodone, and a 20mg Adderall XR. If shit really hits the fan, those are two things id really like to have onhand.

[Dantheman]

Interesting. I didn’t listen to the podcast but is carb loading the day and days before still beneficial?


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Having full glycogen stores universally benefits performance.

[californiagrown]

Anyone use baking soda and swear by it here?

[rod9301]

My tiny medical kit i keep stashed in my pack has a 10mg hydrocodone, and a 20mg Adderall XR. If shit really hits the fan, those are two things id really like to have onhand.

What does Adderall do for you?

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[californiagrown]

What does Adderall do for you?

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Amphetamines increase pain tolerance, suppress appetite, increase focus, and cause insomnia. All things that could be very helpful when SHTF out in the mountains.

[TG]

Amphetamines increase pain tolerance, suppress appetite, increase focus, and cause insomnia. All things that could be very helpful when SHTF out in the mountains.

also extremely helpful if you’re a nazi army trying to overrun Europe. The Germans called meth “Pervitin” back then

[californiagrown]

also extremely helpful if you’re a nazi army trying to overrun Europe. The Germans called meth “Pervitin” back then

I believe pervitin was actual methamphetamine (which also worked really well and was partially credited with the success of their blitzkrieg strategy of essentially week long violent meth benders).

Adderall and the stuff we give our Airforce pilots for long or mission critical flights is just amphetamines (or atleast was still recently in as of a couple years ago, someone correct me if that has changed). Amphetamines work REALLY fucking well for what they are intended for.

[Cocximus]

There's plenty of mountain survival stories that credit amphetamines. Does it really increase peak performance? Not in my experience. It feels like it though. Endurance gets a huge boost. It makes those 24h+ missions "pleasant" compared to being over caffeinated.

[Trackhead]

There's plenty of mountain survival stories that credit amphetamines. Does it really increase peak performance? Not in my experience. It feels like it though. Endurance gets a huge boost. It makes those 24h+ missions "pleasant" compared to being over caffeinated.

Then add ambien for forced/unplanned bivouc's and life is much better. Ibuprofen + ambien for the win.