Ben Greenfield Podcast 102

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Listen to this podcast http://www.bengreenfieldfitness.com/2010/07/episode-102-training-and-nutrition-for-runners/

Transcript of Ben Greenfield Podcast 102

  • 1. Podcast #102 from http://www.bengreenfieldfitness.com/2010/07/episode- 102-training-and-nutrition-for-runners/ Introduction: In this podcast episode: training and nutrition for runners, benefits of training while calorie depleted, exercising with a low back injury, can you rebuild cartilage? How to choose your amino acids and proteins, stomach sloshing while running, runners knee and how to take a rest day. Ben: Welcome to the podcast. Now, I have a question for you. Actually, its more of a quest for you. I want to know who you want to see featured on the www.bengreenfieldfitness.com podcast. I recently had a listener recommend that I get Michael Pollan, a nutritionist and author on the show. Im working on getting him on the show. But this podcast is big enough now and ranked high enough on iTunes where I can get most people that you would like me to get on the show. But I just need to know who you want to hear from. If you could sit down with someone, have them into your living room and talk to them whether they be an author, a nutritionist, a coach, a personal trainer, a physician, who would it be? Because I have the leverage to be able to get those people on the show. But I want to know who you want to hear from. So, the way that you can tell me who you would like to hear on the show is to email ben@bengreenfieldfitness.com or to go to the Shownotes where I put all the goodies from each show and on those Shownotes, leave a comment and tell me who youd like to see on the podcast. The advantage of doing it via leaving a comment is you get to engage in discussion with other people who may or may not agree with your desire to have a certain individual on the show. Because obviously health, fitness, nutrition can get a little political and opinionated at times. Itll be interesting to hear who people want to see on the show, what peoples opinions are of those individuals and ultimately make the podcast even better and more tailored to what you want to see on it. So what are you waiting for? Go over there and leave a comment or shoot me an email and tell me who you want to see on the Ben Greenfield Fitness podcast. Finally, like I mentioned last week, a new way to communicate with me and get a hold of me is via Twitter. And to contact me via Twitter, just go to
  • 2. www.twitter.com/bengreenfield. Hit the follow button and then shoot me a message or write a post and include the word @bengreenfield. The little @ sign, and then bengreenfield in your post or your question or your feedback and I will get it. So lets go ahead and move on to this weeks special announcements and then the Listener Q and A and an interview on training and nutrition for runners. Alright triathletes, tune in. Youve heard me talk about the triathlon trip to Thailand that Im organizing this coming winter. But theres been a new event thats been added to January and February for the winter. Im going to be throwing down the triathlon training camp down in Austin, Texas once again this winter. So if youre a triathlete and youre listening in, go to the Shownotes because all the details for that camp have been posted. Its officially going to happen January 31st through February 7, 2011. Now is the time to start planning and get that into your schedule. So go to the Shownotes to check that out. In addition to that, under the Special Announcement tab in the Shownotes, I tell you what we talked about in the Body Transformation Club this week. If you want to get into the Body Transformation Club, theres a little button you can click there where you can go find out more about how to have me send you postcards each week with training and nutrition tips. The Ben Greenfield Fitness T-shirts are still going out on a weekly basis. Anybody who donates more than 15 bucks to the show automatically will get a T-shirt sent to you. Thats free shipping. I dont charge anything. I just put it in the mail and send it to you. I usually include a bunch of goodies as well. So those are all the special announcements for this week: the triathlon training camp, the Body Transformation Club and the Ben Greenfield Fitness T-shirts. So lets go ahead and move on to this weeks Listener Q and A. So if you have a question, you can email ben@bengreenfieldfitness.com. You can call and leave it via audio to 8772099439 and thats toll free. Or you can Skype to Pacific Fit. You can also, like I mentioned earlier, ask your question via Twitter and once again this week, I will be sending a T-shirt to the top question of the week asked via Twitter. So the first question comes from listener Graeme.
  • 3. Graeme asks: I understand the benefits of logic of training low, racing high in relation to carbs. Recently I went too far with that and bonked. My question is, is there any training benefit of bonking and if there is any notable recovery issues? Ben answers: Well, the issue that Graeme is referring to is the fact that there has been research that training with low levels of stored carbohydrates in your muscles can actually help you become more fit. So basically theres been studies done in the past few years where individuals would train twice a day, but in between those training sessions they wouldnt eat very much carbohydrate at all so they didnt replenish their energy stores for that second training session of the day. So that second training session of the day was done in whats called a glycogen-depleted state or a carbohydrate-depleted state. What happened is the athletes who trained in the carbohydrate-depleted state actually showed better training adaptations in their muscles. What the researchers did is they took muscle biopsies, where they take a little clip out of a muscle and study it under a microscope, and they found that some of the enzymes in those muscles and particularly the enzymes involved in fat metabolism actually increased compared to the individuals who trained when they had a bunch of carbohydrates on board, or they were in whats called a glycogen-loaded state. So the actual training program that they used during this glycogen-depletion training study was pretty short. It was only a few weeks and the issue is whether or not A, training like that for a long period of time would actually result in significant performance improvements and B, how hard can you actually push yourself when your blood sugar levels are low and youre calorie depleted? So, the way that I personally do it is Ill typically include at least once every couple of weeks in my training plan, a session where I dont eat as much as I normally would during a normal training session. So, for example, I will have my pre-workout meal two or three hours prior to a workout. Ill go out and do a workout but I will do it before a long workout. So this will be before say for example a two-hour bike ride. I would really only go out on that two-hour bike ride with one gel and do it in a pretty glycogen depleted state. The other option you can do is a two
  • 4. a day where you do one training session and you dont eat that much between that training session and the next training session. And again, it can beat up the body pretty easily doing that over and over again. But every once in a while, there is evidence to suggest that it could help you out quite a bit. So what Graeme says is what happens if you go too far and you bonk? And what Graeme means is when you bonk, a typical bonk when youre out training and you run out of fuel is you have all of the signs and symptoms of hypoglycemia. So, you get fatigued, you get dizzy. You begin to get confused. You cant think very well. Usually cant produce much of a muscle force at all when it happens to people and theyre riding their bikes. They usually have to either slow to a crawl or begin walking their bike. When it happens to people when theyre on a run, they usually have to start walking, even sometimes just sit down on a park bench or on the ground and call someone for a ride. Its pretty serious. Its literally no fuel on board when even a very, very uncomfortable feeling with any exercise is attempted. So youd think that someone would be able to just keep pushing through and oxidize primarily fat, but in a true bonk youre going even past that stage. Theres been no research that Ive seen that have investigated wh