http://bengreenfieldfitness.com/356

July 19, 2016 Podcast: 356: How Long Does It Take Muscles To Recover, Should You Stretch During Weight Training, Which Form Of Creatine Is Best & Much More. NEW! Click here for the official BenGreenfieldFitness calendar of events. Have a podcast question for Ben? Click the tab on the right (or go to SpeakPipe), use the Contact button on the app, call 1-877-209-9439, or use the “Ask Ben” form at the bottom of this page.

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News Flashes:

• Chalk another one up to the legal, performance enhancing effects of LIGHT: (this is a podcast about what I use for light therapy).
• Would you try the “Herschel Walker” workout? An entertaining read.
• Non-motorized treadmill is the way to go. This study shows why. SO many benefits over motorized. (here is the TrueForm treadmill Ben uses)

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Special Announcements:

This podcast is brought to you by: -FitLife: Use discount code BEN for 20% off anything! -Onnit: Go to onnit.com/Ben10 for 10% off supplements and foods and onnit.com/Ben5 for 5% off fitness equipment. -Harry's: Enter code BEN at checkout to get $5 off and help support the show. -Click here to follow Ben on Snapchat, and get ready for some epic stories on his morning, daily and evening routine! What did you miss this week? A clay mask, a park workout, a morning routine change-up, an epic post-race salad and more. NEW! Click here for the official BenGreenfieldFitness calendar. August 6, 2016: Join Ben for the Portland Spartan Sprint and 4 hr Hurricane Heat. Click here to sign up! August 11-13, 2016: Ben is speaking at the Ancestral Health Symposium (AHS) in Boulder, Colorado. AHS is a historic three-day event created to unite the ancestral health movement and to foster collaboration among scientists, health professionals, and laypersons who study and communicate about health from an evolutionary perspective to develop solutions to our health challenges. Click here to learn more or to register now. Grab this Official Ben Greenfield Fitness Gear package that comes with a tech shirt, a beanie and a water bottle. And of course, this week's top iTunes review - gets some BG Fitness swag straight from Ben - click here to leave your review for a chance to win some!

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Listener Q&A:

As compiled, deciphered, edited and sometimes read by Rachel Browne, the Podcast Sidekick.

How Long Does It Take Muscles To Recover

Jack says: How long does it take your muscles to fully recover after a weight training session? He currently does hard sessions 2-3x/week and wants to know if he's over training. He only gives his body 3 days rest before the next training session - is this enough time to allow his muscles to recover?

In my response, I recommend: -My article on top workout recovery tactics - Compex for electronic stimulation 10-15 minutes per day -2-3g leucine per day-10-20g essential amino acids per day-10g creatine monohydrate per day -3g HMB per day -800-1000IU Vitamin D3 per day -3g fish oil per day -Infrared sauna Should You Stretch During Weight Training?

Larissa says: Is she wrong to be stretching each muscle group after she works them out with weights? She feels compelled to do this naturally and it feels amazing, but she noticed at the gym there's no stretching area and none of the giant guys working out around me stretch ever. Also, heavy cardio makes her gain weight. She's assuming its water. Is this always going to happen?

In my response, I recommend: - The Ultimate Guide To Getting Rid Of A Back Hunch

Kyle says: He's a huge fan of the podcast. For kyphosis, what are some really good exercises or treatments? He has a tendency to hunch and he tries to catch himself. He often puts his arms out to his side and puts his thumbs outwards - just always trying to correct his posture. He knows there's the sitting solution but he's wondering if there's any exercises or in-home treatments he can do. He's heard of things such as laying on a hardwood floor for minutes at a time, do you have any other suggestions?

In my response, I recommend: -Sitting Solution book -Deskbound book -My recent core foundation article Which Form Of Creatine Is Best?

Paul says: He's been taking 5g creatine for a couple of years for the cognitive and hormal benefits you've talked about on the podcast many times. The form he's been taking is the type you recommend, micronised creatine monohydrate. However he recently heard that creatine monohydrate needs to be periodically cycled out of the body due to the build up of waste products creatinine in the blood stream. Is this something he should be concerned with and would you recommend switching to a creatine HCL which supposedly does not cause a creatinine build up and is also supposed to be more bio-available requiring about half the normal dosage?

In my response, I recommend: -Thorne Creatine

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