Iron Culture presented by MASS

MASS Office Hours Episode 28 (Step Count Goals + Q&A)

Mar 23, 2024

Topics include step count goals, leucine threshold theory, dietary fat needs, supplements for vegan lifters, intra-workout carb supplementation, beta-alanine, resistance training and heart health, training to failure while cutting, preserving muscle, late-night eating, calorie timing, training while sore, and more!

01:36:20

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Quick takeaways

Balancing nutritional needs with individual preferences is key for athletes who prefer training on an empty stomach to find a suitable approach that works best for their body.

While sleep hygiene guidelines often advise against eating close to bedtime, athletes training in the evening should prioritize their comfort and preferences when deciding on pre- or post-workout nutrition.

The podcast emphasizes the importance of maintaining consistent sleep and wake times for good sleep hygiene, considering elements like avoiding heavy meals before bed to optimize sleep quality.

Deep dives

Nutritional Considerations for Athletes Training in the Evening

For athletes who train in the evening and prefer not to eat before a workout, it's important to find a suitable approach that works best for their body. While guidelines suggest avoiding eating close to bedtime, it's crucial to prioritize individual comfort and preference. If training on an empty stomach feels better for the individual, they can opt to eat after their workout or find a light pre-workout option that doesn't cause discomfort.

Introduction

5min

Optimal Step Counts and Activity Levels

12min

Reevaluating Leucine Dosage and Muscle Protein Synthesis

14min

Balancing Fat Intake for Hormone Production and Health

15min

Intra-Workout Carbohydrate Supplementation: Physiology and Placebo Effects

3min

DIY Pre-Workout Tips and Beta Alanine Discussion

4min

The Impact of Weight Training on Cardiovascular Health

35min

Productivity Tips for Post-Grad Students

9min

In this episode of MASS Office Hours, Dr. Eric Trexler and Lauren Colenso-Semple answer questions submitted by listeners and viewers in the live chat. Topics include step count goals, leucine threshold theory, minimum dietary fat needs, supplements for vegan lifters, intra-workout carb supplementation, beta-alanine for lifters, resistance training and heart health, training to failure while cutting, preserving muscle while cutting, late-night eating and sleep quality, calorie timing and distribution, training while sore, and much more.

The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode!

If you'd like to submit a question ahead of time, please use this link:

https://massresearchreview.com/office-hours/

Time stamps:

0:00 intro

1:59 step count goals

15:29 leucine threshold theory

29:35 minimum dietary fat needs

43:47 supplements for vegan lifters

45:45 intra-workout carb supplementation

50:57 beta-alanine for lifters

52:34 resistance training and heart health

1:00:56 training to failure while cutting

1:02:05 preserving muscle while cutting

1:03:19 late-night eating and sleep quality

1:07:25 training while sore

1:14:30 calorie timing and distribution

1:23:05 determining if you’re in a calorie deficit

1:26:20 favorite ice cream

1:29:19 productivity tips

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Iron Culture presented by MASS

MASS Office Hours Episode 28 (Step Count Goals + Q&A)

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

Nutritional Considerations for Athletes Training in the Evening

Optimizing Performance and Comfort

Balancing Sleep Hygiene Guidelines & Training Preferences

Balancing Nutritional Timing and Sleep Hygiene

Training Sore Muscles and Caloric Timing

Remember Everything You Learn from Podcasts