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Summary of Q&A About Sports

Nutrition with Chad Macias, Danny
Lennon, and Alex Leaf, May 25,
2019 | MN #68
This is an AI generated summary. There may be inaccuracies. ·
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00:00:00 - 01:00:00
In this Q&A on sports nutrition, the experts share their insights on
topics ranging from meal replacements to nutrient deficiencies to
muscle gain. They recommend products like Ample, which contains
natural sources of carbs, minerals, and vitamins for convenient and
complete meal replacement. The group discusses the importance of
glucose and fructose for optimal fueling, training the gut to maximize
carbohydrate absorption, and the need for protein timing and sufficient
calorie surplus for muscle gain. The speakers also caution that
focusing on a single factor, like AMPK, may not be productive for
mitochondrial biogenesis. Finally, they conclude that pre-workout
protein intake could interfere with muscle protein synthesis, and
BCAAs are not effective for muscle growth.

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00:00:00 In this section, the hosts of the Mastering Nutrition

podcast introduce two of their sponsors: Ancestral Supplements,
which provides nose-to-tail animal products in capsule form for
those who may not enjoy eating organ meats, and Ample, which
offers a quick and easy way to consume a complete meal with all
necessary nutrients in a single bottle. They emphasize that while
it’s ideal to consume whole, fresh ingredients in home-cooked
meals, these products can be helpful for busy days or for those
who may not enjoy certain foods.
00:05:00 In this section, Chad Macias discusses Ample, a meal
replacement shake that comes in three versions (original, keto,
and vegan) and two portion sizes (400 and 600 calories). The 600
calorie original version provides 37 grams of protein from grass-
fed whey and collagen, and uses coconut oil and macadamia nut
oil, which are low in polyunsaturated fatty acids. The product's
carbs, minerals, and vitamins come from natural sources like
sweet potatoes, bananas, and wheat and barley grass. Ample also
contains prebiotic fibers and probiotics, and is sweetened with
honey, monk fruit, and stevia. Macias became an official advisor to
Ample and will help design scientific research to further improve
the product. He also offers a 15% discount on the first order for
listeners of the Mastering Nutrition podcast who use the discount
code "Crisp15" at checkout.
00:10:00 In this section, the panel is asked about the risks of
depleting histidine when supplementing with beta-alanine and
what other options are available to buffer or lower lactate. Alex
explains that histidine depletion is highly unlikely and that beta-
alanine is the best known buffer. However, he also recommends a
transdermal carnitine gel called Lactigo, which can be a more
effective way to buffer, as it gets directly into the muscle without a
loading phase and has no issues with oral catalyzation. Chad also
notes that there's a high non-responder rate with beta-alanine
supplementation, so a transdermal gel would be a better option.
The panel is also asked about different formulations of nutrition for
hydration and glucose or fructose for sports performance during
exercise. While they didn't have a preference for brand or product,
they recommend finding a mix that works best for the individual
and their specific sport.
00:15:00 In this section, the panel discusses the best sources of
fuel for athletes during exercise. They agree that it's best to have a
mix of glucose and fructose for optimal carbohydrate absorption,
but the ratio will vary depending on the athlete and how well they
have trained their gut. Hard candies and maple syrup are used for
ultra endurance athletes, and it's important to train the gut to
maximize carbohydrate absorption. One method of training the gut
 is to gradually increase carbohydrate intake in training until the
athlete experiences gastrointestinal distress, then adjust
accordingly. The panel also discusses the use of dextrose powder
and half sucrose for optimal fueling.
00:20:00 In this section, the group discusses the idea of using
mitochondrial support supplements such as d-ribose, Co Q 10,
and pqq to improve exercise performance. While there is some
preliminary evidence that these supplements can increase energy
levels and well-being in certain populations, there is no significant
data on their effects on sports performance. Additionally, it is
important to consider that not all relevant factors in sports
nutrition directly impact performance, and the long-term effects of
mild increases in oxidative stress should not be overlooked.
00:25:00 In this section, the group discusses nutritional
strategies that can aid in recovery from soft tissue injuries. They
recommend ensuring adequate energy availability and high protein
intake, as well as addressing any potential micronutrient
deficiencies with diet and/or supplementation. There is also some
mention of potentially combining gelatin and vitamin C for
tendinopathy recovery and supplementation of creatine, leucine,
and Omega-3s to prevent muscle atrophy when the limb is
immobilized. The group also addresses a question about the
potential impact of beta-alanine supplementation on pantothenic
acid status.
00:30:00 In this section, the three experts discuss two different
topics. First, they debate whether or not beta alanine
supplementation would impact B5 vitamin levels since they are
both related. They conclude that there may be a minimal
relationship but it would not significantly affect humans. In the
second topic, they discuss the AMPK enzyme's role in
mitochondrial biogenesis and metabolic regulation. While AMPK is
seen as an energy depletion regulator, it is only one of many nodes
in a communication network for metabolic regulation, and
targeting it alone may not mimic the full effects of energy
depletion.
00:35:00 In this section, the experts discuss how focusing on a
single factor such as AMPK, as the driver of mitochondrial
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 biogenesis, may not be productive. They explain that biogenesis is
influenced by various factors like oxidative stress, extreme energy
deficiencies, and endurance training. When asked about common
nutrient deficiencies and imbalances in athletes on a significant
calorie deficit for weight loss on a high protein diet, they explain
that it's hard to know without knowing the actual content of the
diet. They suggest looking at the foods consumed and prioritizing
the sources of protein and ensuring ample fibrous vegetables to
offset protein purification. They also highlight how the
fermentation of protein and the role of the microbiome play a
crucial role in nutrient absorption.
00:40:00 In this section, the speakers discuss the potential
negative effects of high protein diets, including colon damage and
increased needs for certain vitamins such as riboflavin and B6.
Additionally, they recommend consuming at least 20 grams of
digestive resistant starch per day, which can be found in foods
such as mashed potatoes and white rice, to protect against cancer
and reduce insulin footprint. In response to a question about
gaining muscle mass, the speakers suggest that top priorities in
nutrition are consuming enough calories and protein, and they
critique a pre-workout drink that includes multi-object dextran and
BCAAs but may not be effective for muscle gain.
00:45:00 In this section, the group discusses the top priorities for
gaining muscle mass. While there is debate about protein timing, it
is practical to get protein as quickly as possible post-training for
the best muscle protein synthesis during that window. It also
makes sense to introduce protein after heavy eccentric training
and at the 12-hour post-training mark. The group also mentions
the benefits of creatine and beta-alanine but notes that the
evidence for other supplements, like taurine and hydroxymethyl
butyrate, is mixed. The need for maltodextrin and branch chain
amino acids depends on individual diet and meal timing.
00:50:00 In this section of the Q&A about sports nutrition, the
focus is on gaining muscle mass and the importance of the
training stimulus, which is often overlooked in nutritional
discussions. After ensuring that the training stimulus is correct,
protein intake, per meal dose, distribution across the day, and
:
 timing relative to the training are significant factors for muscle
gain. Other important considerations are maintaining a slight
calorie surplus, driving the best performance in lifting sessions,
and recovery from them. Carbohydrate timing and restriction's role
in periodizing training sessions are more relevant to athletic
performance than muscle gain. Lastly, pre-workout protein
ingestion is crucial for muscle gain.
00:55:00 In this section of the Q&A on sports nutrition, the
speakers discuss the effect of pre-workout protein on muscle
protein synthesis and mTOR signaling. While ingesting protein pre-
workout causes an increase in muscle protein synthesis, it also
triggers mTOR c1 signaling, which is not going to be influenced
post-training. Therefore, if you are looking to maximize muscle
growth, you should avoid having pre-workout protein within an
hour or two of your training session. Additionally, the speakers
discussed the effectiveness of BCAAs in promoting muscle growth
and concluded that unless you are trying to prevent protein
breakdown, there is no logical reason to take BCAAs as they can
do nothing for muscle growth.

01:00:00 - 02:00:00
A panel of sports nutrition experts discuss various topics related to
sports nutrition, including supplement recommendations and the
percentage breakdown of sports nutrition. They also discuss the
effects of caffeine on athletic performance, including cycling caffeine,
and the potential benefits of continuing caffeine intake during weight-
cutting. The panel covers topics such as nitric oxide and its effects on
protein regulation during exercise, energy regulation within cells, and
the benefits of transdermal carnosine gel or beta-alanine supplements
to help reduce interstitial glutamate, which can cause delayed onset
muscle soreness. The panel also provides recommendations for
optimizing protein intake and distribution for individuals who are hyper
caloric and those who are looking at nutrition from a longevity
standpoint. They also touch on the use of refeeds for psychological
and physiological benefits, intermittent dieting, and combining fasting
with compounds that activate mitochondrial biogenesis to increase
endurance performance.
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01:00:00 be better supported by using whey protein and other

protein supplements instead of just BCAAs as the body runs out of
essential amino acids necessary for muscle protein synthesis with
only BCAAs. Additionally, while leucine can stimulate muscle
protein synthesis, it may also increase the baseline of mTOR,
which can desensitize the body's response to protein in the post-
workout phase and prevent a net benefit. As for phosphatidic acid,
while studies suggest that it may benefit body composition and
strength in the context of resistance training, there is not enough
research and a high conflict of interest from the supplements'
creators to classify it as a strong recommendation.
01:05:00 In this section, the experts discuss the percentage
breakdown of sports nutrition, where 50% is for training, 30%
protein, and 10% calories, with the remaining 5-10% dedicated to
various supplements such as creatine, beta alanine, or transdermal
carnosine. They also touch on cycling caffeine, where there is
conflicting data on whether it is necessary to desensitize oneself
to the effects of caffeine, and whether there is a difference in
effect between fast and slow caffeine metabolizers, with the latter
having more subjective symptoms than performance impacts. The
experts consider the context of the sport, with weightlifting being
more forgiving than endurance sports.
01:10:00 In this section, the panel discusses the effects of
caffeine on athletic performance. They explain that while caffeine
has been extensively studied in the context of endurance
exercises, its effects on weightlifting performance requires further
investigation. A regular coffee intake of 200 milligrams can still
result in a performance boost when increased to 600 milligrams.
However, it's unclear if higher levels of intake will have any
additional benefits or if there is a point of no return where no
further benefits will be experienced. The panel suggests that high-
dose caffeine should be saved for days when a lifter needs to exert
a lot of power and that being in the right mindset is just as
important for lifting heavy weights, making caffeine an indirect
rather than direct performance enhancer.
01:15:00 In this section of the video, the panel discusses the
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 01:15:00 In this section of the video, the panel discusses the
potential benefits of allowing athletes who are cutting weight to
continue consuming caffeine. This is because it may play a mild

diuretic effect, which could benefit those who are cutting water
weight. Additionally, there may be a placebo effect that
contributes to a higher sense of energy and being buzzed, which
can potentially enhance performance. The panel also addresses a
question about the effects of supplements that increase nitric
oxide on protein S-nitrosylation and energy expenditure during
exercise. While there is evidence that nitric oxide can modify
proteins and reduce energy expenditure, it is unlikely to have a
significant impact on delivering oxygen to the muscle during
exercise.
01:20:00 In this section, the speakers are discussing a question
about nitric oxide and its effect on blood flow and protein
regulation during exercise. While there isn't much research on how
nitric oxide affects protein regulation, the speakers speculate that
if proteins involved in energy metabolism are being modified to
slow them down, it could be bad for performance. This is likely an
indication of stress caused by burning energy, as the cell is
perceiving that generating lactate in glycolysis is too stressful and
is slowing down the energy burning rate. Overall, it's an interesting
but obscure topic that requires more research.
01:25:00 In this section, Chad Macias discusses the regulation of
energy within cells and how it can affect endurance and high-
intensity workouts, noting that in aerobic exercise, this issue is not
likely to occur. The discussion then turns to delayed onset muscle
soreness (DOMS) and poor soft tissue quality. Macias
recommends investigating this with a medical professional and
suggests using transdermal carnosine gel or supplementing with
beta-alanine to help reduce interstitial glutamate that could be
causing this issue, based on his research. The transdermal
carnosine gel can be applied before, during, or after a workout.
01:30:00 In this section, the experts discuss the best time to
introduce carnosine into the system and how it is designed to go
straight into the muscle. They also talk about interstitial glutamate
and how it is found in the interstitial space in both Dom's and
fibromyalgia patients. Additionally, they mention the possibility of
:
 fibromyalgia patients. Additionally, they mention the possibility of
glutamine being hydrolyzed to buffer acid and how that could
affect the body. The experts also touch upon their personal

experiences with health crises and how they used bicarbonate and
other supplements to manage their symptoms effectively.
01:35:00 In this section, the speakers discuss a personal
anecdote about how high glutamate levels were an indicator of
acid buffering stress, and how this led to the creation of a dosing
regimen to allow normal workouts three to five times a week. This
serves as an interesting connection since glutamate is not
supposed to be a neurotransmitter in muscles, but rather
neurotoxic in high concentrations. The group then goes on to
answer a question about maximizing muscle growth and
optimizing performance on a low protein diet, suggesting that
adequate training stimulus and overall energy intake are crucial,
and that even with a lower daily protein intake, maximizing the per
meal dose and distribution can still lead to maximum MPS
response.
01:40:00 In this section, the experts discuss the protein intake
and distribution for individuals who are hyper caloric and those
who are looking at nutrition from a longevity standpoint. The per
meal dose of protein largely depends on these factors. For
individuals with low protein intake, consuming animal products
with high bioavailability is recommended for a better return on
investment for the protein. They should also aim to consume 0.4
grams of protein per kilogram of weight in each meal, especially
for older adults who require more protein per meal due to their less
sensitive anabolic effects of protein. If consuming higher quality
sources of protein is not possible, then adding free leucine to
every meal can help increase muscle protein synthesis. The
experts also suggest paying attention to combining plant proteins
to overcome the limiting amino acids present in them.
01:45:00 In this section, the speakers discuss the importance of
consuming highly bioavailable protein sources from animal
produce as a driver of protein into muscle, which is beneficial for
muscle growth. They also touch on the idea of a higher biological
quality being better, as it requires less protein to be consumed in
order to get a given amount of muscle growth. The speakers then
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 order to get a given amount of muscle growth. The speakers then
answer a question from a viewer about the best timing to take NR
and TMG for exercise tolerance, recommending taking it with

meals and spreading it out evenly. On the issue of exercise

sessions triggering headache and nausea, the speakers do not
have any specific thoughts on this, particularly as it relates to
autoimmune symptoms.
01:50:00 In this section, Alex Leaf discusses refeeds and how
they can be used to psychologically set up an individual for
continued success in dieting. He explains that instead of thinking
about the refeed as accelerating the rate of weight loss by
increasing calories or putting one into a slight surplus, the refeed
can 'hit pause' on the rate of fat loss, and help set an individual up
for better quality training. The benefits of refeeding are arguably
more psychological than physiological. It also seems that refeeds
are more productive for individuals who are leaner, rather than
those with a lot of body fat to lose. In terms of a reasonable caloric
surplus, it probably doesn't have to be that large, and in many
cases, it depends on the strategy used.
01:55:00 In this section, the experts discuss the logistics of
incorporating refeed days into a dieting plan and how to structure
them based on an individual's needs. They also mention the
benefits of intermittent dieting for maintaining basal metabolic rate
and preventing adaptive declines in energy expenditure that occur
during weight loss. The experts also touch upon the topic of
combining fasting with compounds that activate mitochondrial
biogenesis to increase endurance performance, suggesting that it
can be a practical strategy to try. They also discuss different
strategies of carbohydrate periodization through train lo and
recover lo approaches.

02:00:00 - 02:25:00
In this Q&A about sports nutrition, the experts discuss topics such as
carbohydrate periodization, the importance of glucose for energy
during intense exercise, and the use of glucose versus fatty acids for
ATP production during exercise. They also discuss the potential role of
sodium imbalances in causing fatigue and acidosis during exercise and
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 sodium imbalances in causing fatigue and acidosis during exercise and
emphasize the importance of personalized nutrition and testing to
optimize athletic performance. Furthermore, Chris Masterjohn
promotes his product Ample, the health benefits of eating organ meats
and supplements from Ancestral Supplements, and his CMT Master
Pass program, which offers free access to the Vitamins and Minerals

101 premium course and discounts on various products.

See less

02:00:00 In this section, the experts discuss the concept of

carbohydrate periodization - targeting certain pathways to
increase mitochondrial biogenesis while still trying to improve
performance. This means that for endurance athletes, the idea is
to get some physiological changes that are seen in carbohydrate
restriction while still being able to drive better performance using
carbohydrates. The suggested approach is to earmark certain
training sessions where their performance does not matter and go
into them with low levels of glycogen, and then go into the priority
training sessions where performance matters with high levels of
carbohydrate. However, it is important to note that if the goal is to
increase endurance performance, training in a low carbohydrate
state and using these compounds to try and boost mitochondrial
stress could be beneficial during the parts of the training session
where intensity is lower, but not during the parts where intensity is
higher than 70% of the VO2 max.
02:05:00 In this section, the importance of glucose for energy
during intense exercise is discussed. Glucose is important for
delivering energy to cells rapidly, as it produces about two and a
half times more ATP per minute than fat. Contractile proteins of
muscle are in the cytosol where glycolysis takes place, allowing for
a proximity effect where the ATP generated does not need to
travel a significant distance to directly supply the muscle.
Although lactate can be generated anaerobically from glucose to
create quick ATP, it also has costs such as traveling back to the
liver and coming back as glucose, as well as the production of
acidic lactate which can inhibit glycolysis through low pH.
02:10:00 In this section, the speakers discuss the use of glucose
versus fatty acids for ATP production during exercise. They explain
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 versus fatty acids for ATP production during exercise. They explain
that in situations where fast ATP production is required, such as
during a 5k race, burning fatty acids for the bulk of the ATP
requirement while also using glycolysis for quick ATP can result in
lactate production and risk of low pH. However, in situations where
there is enough glycogen to fully oxidize glucose, it is preferable to

do so in order to avoid these risks. They also provide a brief

summary of the ideal training stimulus for muscle protein
synthesis, acknowledging the importance of sets per muscle
group per week and varying the rep ranges. Finally, they suggest
that drinking more water can offset concerns about high blood
urea nitrogen on a high protein diet, and discuss the potential for
creatine and omega-3 supplementation to prevent sarcopenia in
older adults who strength train regularly.
02:15:00 In this section, the hosts discuss the potential role of
sodium imbalances in causing fatigue and acidosis during
exercise. They posit that since sodium is used to transport many
things, including lactate and buffering agents, a deficiency in
sodium could potentially limit exercise performance and lead to
acid accumulation. They suggest that testing could be done to
determine the extent to which sodium imbalances may limit
performance for certain individuals. Overall, they emphasize the
importance of personalized nutrition and testing to optimize
athletic performance.
02:20:00 In this section of the Q&A about sports nutrition, Chris
Masterjohn promotes the product Ample, a meal-in-a-bottle shake
that aims to lead to more research about nutrition and how it
contributes to people's health and performance. He also offers a
discount code for Ample's website. Masterjohn then discusses the
health benefits of eating organ meats and supplements from
Ancestral Supplements. He explains that eating organs can help
support the corresponding organ in the human body, citing
examples from Weston Price's nutrition research. For those who
dislike eating organ meats directly, Ancestral Supplements offers
nose-to-tail products in convenient capsule form. Masterjohn also
promotes his Masterpass program that offers access to ad-free
episodes and transcripts, as well as the opportunity to participate
in live Q&A sessions.
:
 in live Q&A sessions.
02:25:00 In this section, Chris Masterjohn PhD explains the
benefits of joining his CMT Master Pass. Members get free access
to the Vitamins and Minerals 101 premium course, which includes
the ability to search all lessons by keyword, download PDFs, and
access hyperlinks. The forthcoming Vitamins and Minerals 101

book will also be available at a discount for members. Additionally,

members receive discounts on consultations, blue-blocking
glasses, sleep masks, and even up to $450 off the price of a Chilly
Pad. Interested individuals can visit Chris Masterjohn's website
and find him on various social media platforms.

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