Q&A 451: How To Build Muscle & Lose Fat At The Same Time, The Truth About "Natural Flavors", Are Antioxidants Really Bad Post-Exercise & Much More!

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Dec 8, 2022

Discover the secrets to building muscle while shedding fat—protein intake and sleep are key! Delve into the truth about natural flavors in sparkling water and why they might not be as innocent as they seem. Explore the surprising effects of antioxidants on muscle growth, and hear about the culinary joys of Thanksgiving with tips for a stress-free turkey. Plus, learn innovative dietary strategies and recovery techniques to enhance your health after indulgent meals.

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ADVICE

Body Recomposition Tips

Prioritize protein, heavy lifting, and sleep for body recomposition.
Trained individuals should eat 1.2-1.6g protein per pound of body weight.

INSIGHT

Sleep's Impact on Hormones

Neglecting sleep has negative hormonal consequences impacting muscle growth and fat loss.
This includes increased cortisol, decreased testosterone, and reduced insulin sensitivity.

ADVICE

Evening Carbs for Sleep

Consume high-glycemic-index carbs in the evening to improve sleep.
These carbs increase serotonin and melatonin production.

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News Flashes – Follow Ben on Twitter for more…

Can you build muscle and lose fat at the same time? Yes, BUT it requires a crapola of protein intake (1.2-1.6g/lb) and lots of good sleep: Body Recomposition: Can Trained Individuals Build Muscle and Lose Fat at the Same Time?...10:53
Why athletes should eat more carbs at night (to help sleep), along with high tryptophan proteins, and much more: The Impact of Dietary Factors on the Sleep of Athletically Trained Populations: A Systematic Review...18:13
- Paraxanthine is a good alternative to substitute to a late-in-the-day coffee
- Evening consumption of high glycemic index carbohydrates allows for serotonin release and melatonin production
- Ben's giant batch of "Sleep Yogurt"
Yikes..."The Truth About Natural Flavors in Sparkling Water": The Truth About Natural Flavors in Sparkling Water (for reasons like this, I typically just stick to adding organic stevia such as Omica Organics to unflavored sparkling water such as Pellegrino or Gerolsteiner)...28:22
- Why Dr. Cate getting terrible headaches after drinking flavored sparking water
- "Natural Flavors" includes a category called FMPs, or Flavors with Modifying Properties
Do antioxidants really blunt hypertrophy? The evidence isn't as conclusive as you may think: Antioxidants for Lifters: A Review of the Evidence - excellent article via @strongerbyscience...42:26
The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide: The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide (berries and coffee are off the charts!)...48:11

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