Latest / Let's Talk with Carl Lee / Fueling Your Fitness: A Deep Dive into Nutrition and Training with Andrew Wright

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Fueling Your Fitness: A Deep Dive into Nutrition and Training with Andrew Wright · Let's Talk with Carl Lee

0:01
Yeah, you gotta work. You gotta work. Cry sign. It's mine
0:13
gotta show everybody is my sign. You gotta work. Cry sign. Another
0:18
mind whom saga die this day line, don't tell you gotta work. Let
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the conversation begin. This is let's talk with your host, Carl Lee.
0:29
Hello, ladies and gentlemen. This is Carl Lee, and this is let's
0:33
talk with Carl Lee. And we have a Actually, I'm gonna call this
0:37
a hollis. I'm gonna call this a follow up show. We didn't get
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we didn't get enough information or or I didn't think I got enough information for
0:51
the public to understand the nutritional side from an actual meal prep type of thing.
1:00
Didn't get into the weightlifting or running that type of thing. So we've
1:06
got Andrew right here again today. You know, a back to back guest
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might be our first. It's our first back to back. It's our first
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back to back, so that's a big deal. So Andrew is a biomedical
1:22
scientist, that's right, which which we got some of that information in the
1:27
first show, and and for me, I wanted I need to bring that
1:33
down, simplify that for me somewhat, just so that I can understand and
1:38
and and our public can get enough information from you, because I really feel
1:44
like this was a topic that I think parents are looking to try for their
1:49
kids. They're trying to trying to get the most out of their kids' abilities.
1:53
And I've seen probably more people with trainers training than maybe ever before,
2:00
and I think that's the hot thing. So I want I want to I
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want us to be able to kind of get into get into that piece.
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So let me ask this this this question kind of like right out of the
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right out of the shoote If I am? If I am, Let's say
2:19
a fifteen year old athlete, Okay, and I'm looking you know, I'm
2:24
I'm athletic, but I but I need some weight. I need to get
2:30
stronger. I need kind of a little bit of everything. You know.
2:37
How do I how do I start? How do I find you? How
2:40
do I find somebody like you? Like? How does that all start?
2:45
For the for the parent that's out out there who's wanting to maybe find that,
2:50
how do they get to you? How do they how do they determine
2:53
who is the right person for their kid or for them to work with.
3:00
There's a phrase that I like to use, check the resume, okay,
3:04
okay, And if that angers somebody out there, is probably because they don't
3:07
have a very good one. And what that means is is that there are
3:10
a lot of personal trainers out there. But last time I was on I
3:15
went into the distinction between athletic trainer and personal trainer and that they're not the
3:20
same thing, right, And I'm going to reiterate that the personal training industry
3:23
is a wild West show. It is completely unregulated, and there are multiple
3:29
certifications you can get where again, to summarize, you just order some books,
3:35
you pay a fee, they send you a book, and whenever you're
3:38
ready, you get online, you take an online open book test and at
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your home and if you get a seven year above, you get a little
3:45
certificate that says you're a personal trainer. And in my opinion, that does
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not make you qualified. That's that's a little bit insane, okay. And
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and yours a lot of your certifications. You've done this through educationational actual true
4:01
educational college. I went to college for the college. Yes, yeah,
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so there is a that's a distinct difference when you go to college get that
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as a degree versus a little certificate, A little certificate that you are.
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And again we're not we're not knocking on anybody. We're just making the case
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I wanted to. I wanted to make sure we got a difference, we
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understood what the difference was, and then the relevance of it. And that's
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what I recommend for the first step for parents is to do a background check
4:34
check check on who the person is, what is their background. If they're
4:38
an athletic trainer, they're going to have a four year bachelor's degree in exercise
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science, sports medicine, biomedical science, something like this, where they have
4:46
a background where they actually understand enough about how the human body works, how
4:50
to apply exercise to the physiology to get the result that it's required. Right,
4:56
it's not just about well I read this and now I'm going to tell
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you to do this. Regurgitation of information is not knowledge or education or understanding.
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You need to say that again. Say that again, because I think
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that's important. Regurgitation of information is not knowledge. You're just taking verbiage that
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you read somewhere that you don't understand, and you're repeating it to someone and
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passing it off as expertise, and that is not adequate. That's ridiculous.
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You need to be able to look at your client, look at your athlete,
5:29
assess them, figure out what the circumstances situation are, assess the human
5:32
body, how it works, what information you're getting from them, and then
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you need to make an educated decision on what needs to change to help them.
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The whole thing here is we're here to help people. If you're not
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here to help people, you're in the wrong discipline and you need someone to
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train your child or to train you that actually has an education here, and
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that's what an athletic trainer is. They actually have a four year degree in
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education and they're probably certified through ACE, which is the American Council of Exercise
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or the American College of Sports Medicine, because again those certifications are required to
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have a procerate exam at a facility where you're looked at, you're watched.
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There's one hundred and fifty multiple choice questions, and as Hollis and I talked
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about, there's a section at the end which is program designed. You have
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a paragraph that gives you a case study of a client and it says this
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is the information. Now design the program. You have to write it out
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and if you don't write out the correct type of program, then you don't
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get certified. And you have to have continual eductuing education credits to maintain your
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certification. So so if I'm if I'm a fifteen year old playing football and
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I want I want to train, I want to get a little bit bigger.
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Mom, dad wants me to get a little bit bigger. They want
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me to, you know, buff up a little bit. You know,
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there's two parts of that. I think it's it's the training aspect, the
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lifting weights, running, that piece of it. And then there's the nutritional
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side to that that that helps. If I'm meal prepping, what am I?
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What am I? What am I eating? What are the good things
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and what are the bad things? And I think some people know, like
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you know, you're probably not supposed to have a candy bar, You're probably
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not supposed to do these kind of things. But the food that some people
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might think might be good, that may not be good. Right, So
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can you give us a little bit of insight of how do we how do
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I get how do I get that fifteen year old a little bit bulkier just
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by just from the meal prep before we get into the running and lifting part
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of that as well. So let's talk about that now. I watched what
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we talked about last time, so I critiqued what we talked about, right,
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So I'm prepared today right now. You were prepared before we just I
7:58
just wanted to make sure I was ringing. But I want to go back
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to the nutrition part a little bit, and I want to reiterate something,
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and I want to make it perfectly clear because one of the things that Hollist
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said last week is that nutrition can enhance, It has the possibility of enhancing.
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I want to clarify that the importance of nutrition cannot be overstated. It
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is not just important, it is the intellectual foundation of the entire the entire
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thing we're talking about here, how much so, if the nutrition is there,
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then it is possible for the athlete to maximize their performance and ability.
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If the nutrition is there, it is possible to maximize the athlete's ability and
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function. If nutrition is not there, it is impossible. It cannot be
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done. They can get better, they will improve, but can they maximize
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their genetic potential without the nutrition being there and the hydration and rest recovery ablutely
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not. It is absolutely biochemically impossible. Now, if the nutrition is there,
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does that mean that they will reach their genetic potential? No, because
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the training has to be there, just the training, the correct training,
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the specific the goal specific training, as you've mentioned, goal specific sport specific
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training, and their potential their potential, not their individual potential. They're going
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to be the top one. No, No, what's there because the second
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fundamental principle, the first one's nutrition, the second one was genetics. Okay,
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yeah you can you can. You can't outtrain a bad diet, and
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you can't outrain your genetics. Yeah. Those are the two most fundamental things
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are going to dictate how far you can go in sport is nutrition and your
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genetics period in the story. Okay, but let me I want to ask
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coach a question because you you've reiterated on the show several times kind of your
10:00
regiment when you were in high school in middle school and how you propelled yourself
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to the NFL, and you've talked about your training. What was your diet
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like at that time or were you even considering that I didn't. I didn't
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consider much in the diet because one I was I don't know if I want
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to say that I was fortunate. I needed to always add weight. Yeah,
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you know, it was important for me was getting in shape, being
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at the best shape I could possibly be in, and pick up weight.
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That was always a conflict. So I mean, were you just eating any
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and everything, you know? And I was. I was a huge on
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peanut butter. I was huge on peanut butter sandwiches. You know. I
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would eat. I would eat basically anything, you know, anything that I
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could get to help me pick up weight. Okay, so there was some
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thought there. There was thought to get heavier, and then the offset of
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that was the running. You would just lose it. Yeah, I mean
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I was burning it constantly. I mean I was you know, there was
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times when I you know, I could be out, I could run in
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the morning and ride my bike in the evening. You know. I was
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constantly focused on the conditioning piece of it. Where the meals, the meal
11:26
side of it didn't play a big role for me because I wasn't trying to
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lose anything. I was just trying to pick it up. Okay, what
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is that when when I say that, how does that sound? What does
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that? What do you think when you hear that? Unfortunate? Because if
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you were able to do what you were able to do winging it. Imagine
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what you could have done if you had nailed it. And what does that
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mean? Nutrition? One hundred percent? We are what we eat, Okay,
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our biochemistry, what our biochemistry is able to do, what our genetics
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are able to do, is dependent on what materials are available. Period.
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That's just the way it works. Now. I don't want to get completely
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off the range here again, right, So I'm going to go and try
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to get into what you asked a minute ago. Okay, With regards to
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okay, with the parents out there, how do we take all of the
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knowledge that out dropped last week and what we've talked about so far today and
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actually apply that? Okay? Application is important. Knowledge is useless without application,
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right, So let's talk about that. So there needs to be two
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foundational approaches here to your child's nutrition. With regards to athletics, there's foundational
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situation, right, So let's talk about think of foundational as your long term
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approach and your situational as your short term approach. Right, So what does
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that mean? So? Long term, you need three basic disciplines that you
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need to focus on for your child. You need hydration, You need structure
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intake structure, and you need proper food selection. Those three things have to
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be in place. If those three things are in place, they need to
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be in place for the basic development and growth of your child outside of athletics.
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Okay, without regards to the game, without regards to the practice.
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You need to intake. You need to take into consideration the daily exercise and
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things, right, but for your child's basic growth and development, these things
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have to be there, even if you're not an athlete. If you want
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to be healthy, this has to be in there. And hydration. When
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you start talking about hydration, that's not drinking just anything water, period.
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That's water. Yes, that's water. That's something I do now, Like
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I'm huge into water. Now that's basically almost all I drink, and I
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drink it like pretty much all day. Would that be water? And fruits
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because fruits they provide a level of hydration to correct I mean I'm not suit
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Well, it depends because when we're talking about hydration, it is a balance
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of water intake and electrolyte intake because we have something called osmotic pressure osmotic balance.
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It's a balance between water and sodium in our body, which is why
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if we're stranded out on the ocean, we can't drink ocean water and hydrate
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because the concentration of salt is so high we actually dehydrate ourselves breaking salt water.
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Right, So fruits not necessarily, we can't count that as hydration because
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there's probably sodium and other things in there that that may offset the hydration.
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I mean, there are fruits that will help hydration, But I don't want
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to put misinformation out there and people think that it's a blanket statement, gotcha,
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Okay, Yeah, But with the guards hydration, that's one thing that
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I did want to talk about today because it's it's underrated with the dards and
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the importance of it. So I'm gonna I'm gonna lay some lay some stuff
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down here so people understand how vital is hydration. If you were in athletics
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and you're playing a game or you're doing practice, Okay, depending on the
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intensity of the of the exercise or the practice of the gang, and depending
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on the ambient tensure the ambient temperature, and athlete can lose between two to
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three courts of fluids per hour. I've been there per hour and you're also
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going to be losing electrolytes, namely sodium. Yeah, so what does that
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do? So let's talk about what that effect can have on the athlete.
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So let's talk about performance. Okay, how will affect performance if we're dehydrated?
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This is what it's going to do. Our joints are cushioned by water.
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Not only that, there is something called synovial fluid that our body creates
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and releases into our joints. That is like the lubrication system of our joints.
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So if we're the ten man okay, and we're in the where's a
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div oz? Synovial fluid is what's going to be in the can that we
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need Dorothy to come and pop onto our joints. It's synovial fluid and the
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number one component of synovial fluid water. So how will that affect performance?
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If you're dehydrated, we don't have enough water to properly cushion our joints,
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and we can't properly release synovial fluid. So what does that do. That's
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going to decrease our speed, and it's going to decrease our flexibility, and
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that's going to have a huge compromising effect on your performance during the game or
16:06
the practice. That's your performance. Now, what about your endurance? If
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you're dehydrated? Okay, muscles are seventy five percent water, So if you're
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dehydrated, then the muscle's going to be dehydrated. If your muscle tissue is
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dehydrated, the contract dialability of the muscle decreases. That means they can't contract
16:23
as efficiently number one, number two and hold on. And when you say
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contract, what just in layman tern what does that mean? Just create force
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create okay? Gotcha? Okay? Got or the speed at which they can
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create Okay? That being said, what about endurance within the muscle? Okay?
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Where do we get energy from in the muscle? A dentisseine triphosphate ATP,
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right, and a dentisceine triphosphate. When we run out of ATP,
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the muscle goes into a failure where it no longer can produce force at that
16:52
frequency or that intensity. Right now, there's something called the crib cycle that
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replenishes ATP. And the creb cycle requires glucose, right, and where does
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it get glucose? Glycogen stores within the muscle cells? Okay, muscle cells
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store sugar. Why for the creb cycle to replenish atp so the muscles can
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keep going during the game, during the workout. Is that clear? Yeah?
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That so that's why you have the endurance athletes. They'll they'll eat the
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pasta, they'll eat the pancakes. That's I'm going to talk about them when
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we go into how to feed the athlete properly prepare them for the game,
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which we're going to go into. Okay, that being said, if you're
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dehydrated, your glycogen formation ability is compromised because for every gram of glucose it
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has to chemically bond to two point seven grams of water. So if you're
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dehydrated, your ability to store sugar and your muscle cells is compromised. So
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your endurance is going to go down. Now, So that's two factors that
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that that hydration will affect, well, dehydration will affect. A third one
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that nobody considers is your oxygen exchange rate. Our lungs have to be moist.
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If our lungs are not moist, we decrease the ability to add oxygen
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to the hemoglobin and release carbon dioxide into the air. When we breathe out
18:06
and we can see our breath. It's water vapor. Right. We have
18:10
to have moist lungs for proper oxygen exchange, which is very important during a
18:15
game where a workout because carbon dioxide build up as a result of anaerobmic metabolism
18:18
will compromise performance. So breathing is the third thing and the fourth thing.
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Muscles are seventy five percent water. Your brain is eighty percent water. If
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we're dehydrated, your cognitive ability also decreases your ability to comp your bility to
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concentrate and make split second decisions like a quarterback or wide receiver goes down.
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So that's why those are four fundamental things that your body has to have on
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point to maximize your performance in the game, and just a two percent dehydration
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will compromise all four of them. Because that and that's why I can remember
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those hot summer days in August or September and you would deflem because if you
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don't have enough hydrationing get the dry cough and the film of smming up that
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actually makes that connects absolutely. And I'm for you, like you guys have
19:08
experienced everything that I don't know what it was right at all because and them
19:15
crazy coaches, not not you, but like the old remember they wouldn't you.
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You can't drink no water, remember that? Yes, how crazy I
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was through that and and did that even when I was at State because I
19:30
was so used to earning water. Yeah, you know, you gotta earn.
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You were basically kind of had to earn a reason for a break.
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And that would hints like you just said, like far as probably the muscle
19:44
spasms, the cramps, the the the the cognitive issue. So somebody has
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like a bang anti rhythm on the field, they may have just simply not
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been hydrated. Right, And when you get dehydrated, you when you're losing
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that two to three ounces of fluid per hour or quartz quartz not outis excuse
20:03
me, You're also losing electrolytes, primarily sodium. Right, What is sodium
20:07
NaCl? Right? Sodium chloride? Okay, Now NA has a positive charge,
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cl has a negative charge. How do we contract muscles? Right,
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it's the nervous system, our nervous system, it's our neuromuscular system. Our
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muscles contract due to an electrical signal that is sent through the nervous system.
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The nervous system is basically a massive electrical grid, okay, and the electrolytes
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are responsible for that electrical charge. We have an unequal balance of positive negative
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charges in a specific area the body that can create a cramp, which is
20:38
like a misfire. And that's what a cramp is. So this is so
20:41
well known that the three main components that need to be included during a game
20:48
to maintain performance is water, hydration, glycogen replenishment, sugar, and electrolyte
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replenishment, which electrolytes. Okay, this was so well understood so many years
20:59
ago. This I just down at Florida University created a drink to assist the
21:03
gators, the Florida Gators, and they called it there you go, got
21:08
you. That's I mean, that's and and and I don't really remember when
21:15
Gatorade actually started taking place, but I can always almost make the case that
21:21
it wasn't there, or it wasn't there when I was working out, or
21:26
I had no access to it. Well, they they fed my dad's salt
21:30
tablets when he was yes, yes, and you know they had no idea.
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They were further compromising against hydration level. Yes, you used to get
21:37
the salt you used to get the salt peels. No water, just salt,
21:41
and they used and potassium. They would give you potassium also, you
21:47
know, and that was supposedly for your cramps. So you had to earn
21:49
your water. Yes, yes, so they're giving you this stuff without without
21:53
the water you know where Actually what you're saying, and the way this works
22:00
is the water is the critical piece and let's bring it home. So for
22:04
the parents is watching, You got the fifteen year old kid, Like,
22:07
how much water should they be in? Take it? Should they get a
22:11
gold So as you wake up before we go to bed, how does that
22:14
work? You should drink? Start drinking as soon as you get out of
22:15
bed, Like, there should be a bottle of water ready to go soon
22:17
as you get out of bed. Now, so here's a rule for you
22:19
guys. This is going to help the parents out. Okay, how much
22:22
water does your kid need if they don't do athletics. Just remember the baseline,
22:29
the long term, the foundational approach here that I spoke about a second
22:32
ago. Take the child's body weight. There's just a rule of thumb that
22:34
will help them out. Help parents out. Take the child's body weight.
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Let's say they weigh one hundred and fifty pounds, divide it by two,
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and that's how many ounces they need every day to say hydrated. That does
22:45
not include the game. It does not include practice. Correct, that's just
22:49
on a day they don't do anything outside of their normal play athletics. That's
22:53
the child doesn't even play athletics, gotcha. And even that even that kid
23:00
has, even though he's not participating in a sport, could also be burning.
23:06
Yeah. Yeah, he goes out and plays tag. Yeah, I
23:10
mean, you know, anything any type of activity. And assuming that they
23:14
don't eat, you know, assuming that they don't eat come, you know,
23:18
they don't eat breakfast or they just grab grab something and go. Now
23:26
they're already in a deficit already. Correct, Yes, that's wild. And
23:33
we stayed out of the deficits when I was the kids. We used to
23:34
drink from random fire, remember, I don't know, that's pretty much where
23:41
you would get your walk. Yeah, And it's it's funny because like I
23:47
like I drink I drink water like almost all day. Now you feel different,
23:52
don't you? I do? And and I work out, like I
23:57
go home and I've gotten myself now into this like late workout program. I'm
24:03
like running. Probably I can get on the treadmill anywhere between nine to ten
24:08
o'clock and you know, I'll do my thirty minute run and I'm I'm I'm
24:17
good. And it's even funny because on the days that I don't drink a
24:22
lot of water, I do feel like I am struggling a little bit more.
24:26
You're compromised, then I would be if I've spent most of the day
24:30
with my water bottle. Yea. And again, I'm not saying that you
24:33
won't be able to play right, I understand, but you won't be able
24:37
to play at your top potential. And that's and just for anybody listen,
24:42
that's what you're saying. You the comments you're making is saying if you want
24:48
to be at your maximum potential, if you want to reach that, then
24:52
this is the thing. And your minds may only be it may not be
24:55
what're you talking about your where yours is? It may be just where theirs
25:00
is and you don't even know that yet. If you if you've been compromised,
25:07
you may never reach that point because you you haven't put yourself in the
25:12
best position and to even perform that. So and let me and I'm gonna
25:18
switch gears here just a little bit. So we've talked about like the nutrition
25:22
last last show, we talked about the hydration. Now, so what about
25:26
like the supplements? So what about like the creatine amino as is the protein
25:30
powder? Because there's been a lot of controversy on those sort of products and
25:34
like are they good? Are they bad? When should you take them?
25:38
Those type of things. Well, let's talk about that, Okay. I
25:41
think that there should be a differentiation between nutritional supplements and then supplements. What
25:48
are what's the difference? Nutritional supplements are what they say they are nutrition,
25:55
right, So protein powder that shouldn't really be looked upon as a supplement.
25:59
It's food. It is a protein source. It comes from milk. Okay,
26:03
so it's not like a stimulant like a pre workout or a fat burner
26:07
or any of that kind of stuff. I don't recommend any of that stuff,
26:10
anything that's unnatural, like herbs and all this wild stuff. Okay,
26:14
hocus pocus, Okay. We need to stick with the foundational building blocks and
26:19
requirements for the biochemical reactions that we need. As I touched on last week,
26:22
So amino acids, what are those Those are the building blocks of protein.
26:26
Yeah, well there's three, the branch chain amino acids for assys,
26:30
there's a branch chain amino acids uptlements. Those are the three most abundant amino
26:33
acids required for muscle growth. So if you're trying to grow your muscles,
26:36
if you supplement with branch shain aminu acids, that's just additional amino acids that
26:40
you could normally get from protein. But your muscles need a little bit more
26:42
of those three to be able to increase muscular hypertrophy. So it's going to
26:48
benefit you to supplement with those essential amino acids. Good branch shain amino acids,
26:53
good glutamines, good protein powder. Good creatine is the most wells studied
27:00
supplement. I heard braink function as well. Correct. Yeah, And basically
27:04
you have different ways to supplement and power anaerobic glycolysis, which is what powers
27:11
muscular contraction. One of them is the crab cycles I talked about a second
27:15
ago that I mentioned, and then they are other ones the creating phosphate system
27:18
and all creating basically is is if you have additional creatine available, then theoretically
27:22
you're going to be able to replenish atp faster at a more efficient rate when
27:26
you're training or when you're in the game. If you're taking creating, how
27:32
how frequent do you How frequent should you take it daily? One today?
27:40
When you first start out, you should probably take it more than once a
27:42
day, about five grams. I usually have my athletes or clients start out
27:45
with five grams two to three times a day for about ten days, and
27:49
then you can drop down to five grams a day to maintain your levels.
27:52
All right, well, real quick, we're going to take a quick break
27:56
and we'll be right back. Follow us on Facebook at Let's Talk Carl Lee,
28:00
visit whsnetwork dot com slash Let's Talk for more. Sponsorship opportunities are available.
28:07
Contact Carl Lee at Let's Talk at promessage dot com, Dell Cooper at
28:11
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28:32
Now back to the conversation. Hello, ladies and gentlemen, we're just coming
28:36
back after break. I hope that you can't a host of the information give
28:42
it out that Andrew provided for us in the in the in the first half
28:48
of the show. It was educational for me for sure. And and and
28:56
again, yeah, i'd like to I'd like to think, you know that
29:00
I had some understanding of kind of what was going on for me, but
29:08
I could see too now in hindsight, even looking back and even training now,
29:15
seeing that I'm missing some pieces and some reality and some things that I
29:19
could, you know, add to to my diet that could be beneficial for
29:26
me. Let's get to the fus stuff now. Yeah. Yeah, so
29:33
now we're talking about I want to I want to jump into the actual training
29:40
piece, the actual physical training, whether in both categories, from from the
29:48
running to the lifting to this maybe even to the stretching. Tell us a
29:53
little bit about that role that you play with and this is probably going to
30:02
be I want to start this as sports specific. And let's say football.
30:08
Okay, so if if, if, if you've got a football player and
30:15
he says, look, I need to get stronger. I need to get
30:18
this, I need to I want this. I want I want a body
30:21
like this. I want to be cut up like this. What is your
30:26
process when you when you put your eyes on him and you go from there?
30:32
Tell it. Tell us a little bit about where that process starts and
30:37
where it gets to how do you get to the end? Okay, well,
30:40
the first first thing we need to talk about is what what are they
30:41
actually hiring me for? Right? What do you want to do? You
30:45
want to increase your speed agility? Do you want to you want to I
30:48
want to do both because I want to be this really really good football player.
30:52
I need to be a little bit stronger. I need to be a
30:53
little bit quicker. I just need I just I need help. Right.
30:59
Well, if that the hardest, I want to make the hardest the hard
31:02
right. So to touch touch. Based on what you said earlier about what
31:06
what should a parent look for when hiring someone, Almost all coaches and trainers
31:11
out there have some type of specialization. So for me, right like,
31:15
if someone came to me and said I want to do speed agility, I'm
31:18
going to refer them to someone else. Okay, that is their prim focus.
31:22
Okay, it's not that I can't help with that, It's just that
31:25
moral and ethically that is not my specialty. So there's a guy named Trdus
31:27
in this area probably though, yeah, right, he does a train wreck
31:30
cranting. I think he's got a really good system going down over there.
31:33
So if I had a kid that wanted to do speed jility, I'd probably
31:36
send him to tr Right. If I had someone that wanted to improve their
31:38
golf swing as I spoke about last week, or improve their their swing with
31:42
the bat, then I probably sent them to Randy Gilspie, another one of
31:45
my coworkers that have a lot of respect for in the business. But with
31:48
reguards to changing their body and making it more efficient, with regards to neurotiming,
31:52
with regards to muscle composition and these things, that is my specialty,
31:57
changing the body. So that what he does with tr is going to be
32:01
way better, way more efficient. What he does with Randy is going to
32:05
be way more efficient. That's my specialty. Does that make sense, yes?
32:08
Yeah. And so there's two types of training that when you talk about
32:13
now, I'm gonna talk about both of them, so you should separate them
32:15
out speed agility training and sports specific training. When we're talking about sports specific
32:20
training, we're talking about what skill development? Right? Uh, there's a
32:23
different skill set required to be a football player than there is to be a
32:27
basketball player. So do not hire a basketball player former basketball player to train
32:32
your football player. Can we not do that? Ye? I mean,
32:37
can we at least agree that that's madness? So do not train. Don't
32:42
think about it. You wouldn't think about it right until you say it,
32:46
right, But once you say it, I totally get it right. And
32:51
don't hire a powerlifter to train you to be a bodybuilder. And don't train
32:55
a long distance runner. Don't hire a long distance runner to teach you how
32:59
to be Olympic sprinter. Yeah, there is a specialization level that you should
33:04
look for when you're hiring someone. What do you actually do and what are
33:08
your qualifications for doing it? And how long have you been doing it?
33:12
And what are the success stories or lack thereof that you have or don't have.
33:16
And that's to answer that question that you asked earlier. But to get
33:21
back to it, you need to separate those two the two types of training
33:24
out the sports specific training which is skilled development and speed agility. Why because
33:30
when we're training that way, we're not training the muscular system I want to
33:35
make this clear. We're training the nervous system. What we're talking about was
33:39
skill development and sports specific training with regards to the skills required and speed agility
33:45
training. We're trying to get the nervous system more efficient. So let's talk
33:50
about analogy of riding a bike. Everybody in this room rode a bike when
33:52
they're a kid. Right, what happened the first time you got on a
33:55
bike? How'd that go? Were you amazing at it? Carley? Knock
34:00
it out of the park, but you're a genetic freaking the room took I
34:04
took some spiels. Okay, we all did it. So let's talk about
34:07
what's going on there. Okay, when you get on the bike the first
34:10
time, Okay, your brain has different sections that have different different jobs.
34:15
So let's say you have your cerebral cortex, that's the CPU. I'm going
34:19
to use a computer analogy so everybody can follow along. You have the CPU,
34:22
the cerebral cortex, and this job is to figure things out. And
34:27
when you're on the bike the first time, the only thing you're thinking about
34:30
is how to ride this bike and not fall down? How do you get
34:32
this bike down the street and not fall off of it, and you're giving
34:37
every single cognitive aspect you possess to that skill, and you're terrible. You're
34:43
atrocious. It's embarrassing. Okay, Now two years down the road, you
34:47
get on the bike and you just kick it right on down the street.
34:51
How much cognitive involvement is taking place there? Zero? Yeah? And that
34:55
is the goal in athletics, the nervousness the goal. It's called automaticity.
35:01
Automaticity is the term. What does that mean When we're trying to create When
35:07
we're trying to learn a new skill like riding a bike, throwing a football,
35:09
shooting of basketball, what we're trying to do is create something called a
35:14
motor ingram in neuroscience. What it is is, it's basically a computer program
35:17
that tells the brain and the spinal cord what motor units and what muscle groups
35:22
to recruit at what frequency, what intensity, and in what order to perform
35:25
the skill. How to ride the bike. The brain has to figure out
35:29
how to ride the bike. The CPU has to figure out how to ride
35:32
the bike. Now, once the CPU figures out how to ride the bike,
35:37
it's figured out. It's stored on the hard drive. Okay, Okay,
35:40
you don't need to think about it anymore. That's called that's called the
35:45
autonomic nervous system automaticity. We want to get the quarterback to be able to
35:52
throw the football through the tire without having to think about it cognitively at all.
35:58
Because if we can do that, then that frees the CPU up to
36:00
think about reading the defense, checking check checking the routes for the wide receivers
36:07
actually play the game. Yeah, the skills have to be developed to a
36:09
point of automaticity so that it's automatic and the autonomic nervous system, and that
36:15
takes three phases. Right. There's the cognitive phase, which is where you're
36:19
thinking about it and you're really focused on it. And in that part,
36:22
uh, the neurons in the brain your formula what's called a neural pathway,
36:25
and that that is a chemical pathway. I'm not going to get too deep
36:29
into this, okay, but the second part is association phase, where you're
36:31
starting to form a structural neural pathway. And then the third phase is the
36:36
autonomous autonomic part where you have formed the motor eningram and it's a permanent structural
36:43
pathway because if you go five years and you don't ride your bike when you
36:47
get back on it, do you have to learn how to do it again?
36:51
Well, your body just knows how to know, Okay, so let
36:53
me okay, So okay, so this this, this takes me, This
37:00
jumbles up my brain for a second. When I when I was when I
37:06
was in Minnesota and and Pete Carroll was there. Yes, one of the
37:08
things that he made us do was to there was like a step punch,
37:14
a step punch like he would make us do that like a million times to
37:20
a point where your back, like your back would be killing you. And
37:27
and and exactly what he was doing was to make this become such a habit
37:34
that no matter what the guy did, no matter what shake he would give
37:37
you, you would do that thing first before anything. That's that's exactly you
37:43
do it automatically. And it's amazing to me because I because when you were
37:47
saying that that that that was that came so clear to my head of and
37:52
the analogy of the quarterback was like perfect, because I was like, oh,
37:58
so that's what how work was. And and the crazy thing is is,
38:06
and I don't know if there's an answer to this, is why would
38:10
some person be better at it than enough than the other person who's doing the
38:16
same drill the same reason. Some people can go to medical school and some
38:20
people can't. Okay, some people CPUs are way higher processors than other people.
38:25
Okay. Yeah, and maybe they have a large hard drive as well.
38:30
Yeah, that's exactly right. Yeah, So let me ask you this
38:34
specific to account of what you do, and what I've seen you do is
38:37
a lot of bodybuilders training that's a misconception. Well, I'm just saying what
38:40
i've seen, yes, And what I've seen is that I've seen you start
38:45
with somebody who's mush essentially that's not hating you know, I'm just saying i've
38:52
seen him do this and the pictures. Yeah, I've said this, I've
38:55
seen it. I've seen you start with somebody who just was the average looking
38:59
Joe or Joe spa and just turn him into like a competitive bodybuilder. Well,
39:07
and that's well, or at least their version of it, or I'm
39:09
just saying their version of Well, that's my specialty, and I think that
39:12
what the reason is my approach to it, because when someone comes in and
39:15
sits down, when we do like I said, we do the consult first.
39:19
What drives me crazy is the way that other coaches, other trainers treat
39:22
them, especially doctors and other personal trainers. If you've got a guy that
39:27
needs to lose one hundred pounds, he comes into the gym, he's intimidated
39:30
by the gym. The problem is that everybody's treating him like a fat dude
39:34
needs to lose weight, and they've convinced him of that. And that angers
39:38
me because who said that's who you are? Right in your head? Maybe
39:43
you're an athlete. How do you know you're not an athlete. You've never
39:45
been given a chance to that for that type of training. You've never had
39:50
someone put that much attention into your nutrition, right, And that's not fair.
39:54
It's not fair for me to treat a quarterback this way and treat someone
39:59
with type two di some other way. Right, not to say that there's
40:01
not subtle variations, need to be conscientious of the medical history, but to
40:07
not put as much effort into this person and to write them off as just
40:09
some out of shape, obese person that just needs to lose a few pounds,
40:14
that's not fair. It drives me crazy. It's one of the reasons
40:16
why I do this for a living, because I think everybody has a right
40:19
to this knowledge. Everybody has a right to someone to believe in them,
40:22
to say, look, how come you can't go rock climbing in two years?
40:25
Why why not? I can get you there. The problem is everybody's
40:30
conspensed to you that you'll never be able to do that, and that's ridiculous.
40:32
And one of the methodologies I've seen on your Instagram and your social media
40:38
is that far as just the lifting part of it, you'll have them explode
40:44
the movement, explode, movie, then contract very slowly correct back, Like,
40:47
what's what's the science behind that? Where there are two phases, Well,
40:52
I take it further and say, there's four phases of every repetition within
40:55
a set. There is the concentric the eccentric of the main two. I
41:00
don't like those terms because they sound the same even though they're opposite, So
41:02
I like to use positive and negative. So positive is the contraction. Negative
41:07
is the return to the starting position. And then the other two phases that
41:09
I've added on there personally is the transitions between the two phases. There's two
41:15
transitions at each end those four phases. There's the positive, the negative,
41:19
and the two transitions. Studies have shown unequivocally that the negative is the most
41:24
important part of the repetition. So that's like what I'm on the bench just
41:28
for somebody. I'm on to bitch, I lift the bench up, then
41:30
I'm bringing it back down to starting point. That's the negative. That's the
41:32
negative, the starting It creates more micro trauma, stimulates more muscle growth,
41:37
and therefore more adaptation than the positive. It creates so much more impact with
41:43
regards to adaptation that I have pushed it even further in my mind the way
41:46
that I teach it to my clients and athletes that I want you to think
41:50
about the positive as the least important. The contraction is the least important.
41:53
The only purpose of the contraction is to reset so you can do another negative.
41:58
That's how important that they and that's why I do that, because you
42:01
will accelerate the muscular gains at a dramatic rate. And so get back to
42:07
what we're talking about a second ago. The differentiation between the two types of
42:09
training. Their training with skill development is nervous system. We're training the nervous
42:15
system like you talked about with Pet Carrol. Okay, but then there's also
42:19
the actual muscles, the skeletal muscle. Right, we want to increase the
42:22
size of the muscle or the ability to create force. That's the whole reason
42:28
we train the muscles. And there are three fiber types. There's type one,
42:31
there's type two A and type two X. Now, the type one
42:36
fiber is is what's called aerobic or endurance fiber, right, and it's used
42:40
for specific things, right. And then there's the type two A, which
42:44
is used for specific things which creates more force. There's the type two X.
42:47
Type two X is the fiber that has the higher propensity for muscle growth,
42:51
the higher propensity for creating force and speed. Right, slow twitch versus
42:55
fast twitch. Fast Twitch has two fibers, slow twitch has one. Now,
43:00
so depending on what someone's goal is, you can change the ratio of
43:05
those fiber types to change their level of performance or composition of their anatomy.
43:12
Bigger biceps, bigger triceps, bigger deltoids or bosteps that have more endurance,
43:16
bosteps that create more force. The differentiation between the two fiber types can be
43:22
clearly seen when you compare a long distance runner to a sprinter. What are
43:24
their bodies looking like? That's completely different. So when you have a one
43:29
hundred meters sprinter, their muscles are predominantly Type two fibers. They have trained
43:34
themselves that way. Let me ask this question because to that point, that
43:38
sprinter, that one hundred or two hundred yard sprinter, yes, that that
43:45
body type has changed drastically in the last twenty years or so, because that
43:52
guy used to be thin. He could be cut, but he wasn't thick,
44:00
like, he wasn't like his chest wasn't like the size of my entire
44:04
body. But now yeah, they faster and they're they're way I'll use the
44:13
term bulky. Then they used to be where is and and and and now
44:19
they have that fat and they are blessed with that flat fast twitch muscle.
44:24
Like how does that like, how does that all work? Because old school,
44:31
old school was if you were if you were that guy, that thick
44:36
guy, you're the one hundred yard one hundred meter, you're you got no
44:39
shot, You ain't got a fast twitch muscle in you. And now you
44:45
see that guy with with is there growth in the fast twitch? Like can
44:52
you grow a fast twitch? Because so that's okay. So predominantly it used
44:55
to be thought that whatever ratio you have of type one of type two.
45:00
I prefer to use those to say to slow twitch or fast twitch slow and
45:02
flast twitchs confused people type one to type two. Right, it used to
45:07
be predominantly thought that whatever ratio in each like, and the ratios could be
45:13
different. You might be like like sixty forty in your bosseps and like fifty
45:15
fifty in your quads, So it's different, but you know it's different sections
45:19
of the body have different ratios. Right. It would used to be predominantly
45:22
thought and believe that whatever you're born with is what you've got. But now
45:24
it's understood now over the past ten years that you can train specific muscles and
45:30
specific ways to get type one fibers to convert over to type two fibers.
45:35
Hold over, Oh yeah, it's beautiful. So so you're telling me you
45:40
can train yourself or kid can train himself to get go fast quick twitch muscles.
45:47
Correct, you can. Wow, I didn't. I would never know
45:52
that. See, That's why I asked the question, because like again,
45:55
goal specific, fiber specific. There's fiber specific training as well. If you
46:01
understand mile science, which is the science of because that's I mean, because
46:05
when you're training on that level. That's actually that that could propel you dramatically
46:10
as opposed to, like you said, just getting this shape and just you
46:14
know, making sure I'm just strong and everything like that. Specific I gotta
46:19
I can see this specific kid in the gym at the reck who plays football,
46:23
plays basketball. He's he's an aggressive kid. Yeah, he basketball.
46:32
He's he's guaranteed almost to foul out like almost every game, like he And
46:37
you need that guy that's attitude. One of the questions, you know is
46:45
in hearing you talk about you know, the fast twitch is not something that
46:52
you're just necessarily quote born with, but you can train it. I couldn't
46:57
imagine him being trained in a fast twitch to create fast twitch muscles, because
47:05
he would be like if he if he got into a training process, he's
47:09
probably way too young right now, but if he was there in fourteen,
47:15
fifteen, sixteen or whatever aide that you would might do that, he would
47:19
be able to do that. I can't even imagine. Well, let's talk
47:22
about that. I didn't realize you could train that way. Well I didn't
47:25
either, right, Well, most people no, right, So, but
47:29
and again it comes back to who do you hire. You hire someone that
47:31
understands the depth of which the goals specific that you have for your child or
47:37
yourself. Now with regards to that, that's another thing you need to understand
47:45
that the neurological process that I explained earlier with regards to throwing a football,
47:50
it also applies to doing the Barbelle curw. That's something I tried to touch
47:52
on last time that we didn't get into. If you consistent, this is
47:57
something I want you both to remember, and everybody out there listening please pay
48:00
attention of this. Everybody talks about consistency, consistency, consistency for success,
48:05
but if you consistently do something wrong, consistently becomes a negative factory. And
48:13
you can take someone into the gym and if they're doing everything wrong right,
48:16
And what do I mean by wrong? I mean you're a football player,
48:21
but you go to the gym and all you do is free throws. What
48:23
are you doing? Bro? Okay? If you go to take resistance training
48:28
and you're trying to create muscular I purchase you you're trying to stimulate type two
48:32
X fiber recruitment and increases in size to create more force at a faster speed.
48:37
But you're doing resistance training in a way that targets the type one fibers.
48:42
What are you doing, bro, You're a basketball player doing football training,
48:47
or you're a football player kicking soccer ball? Why are you doing that?
48:51
It drives me crazy. And I see people in there all the time.
48:53
They say I'm a bodybuilder, but they're training like powerlifters. It's like,
48:57
no, you're not, like you have no Like again, people don't
49:00
know how wrong they are when it comes to proper training and such. And
49:07
what kills me is like, you know, I would go to the gym
49:13
and and you know someone had already set up a workout plan, you know,
49:16
whether it be a trainer from the team or whatever. This is what
49:20
we're doing for the off season training. And and now like you see like
49:27
you see people going into the weight room and it's like like there is no
49:30
plan. It's like it's a wild like I'm just gonna. I'm going in
49:34
and I'm just it's the most I'm gonna. It's the most random thing that
49:38
there is, and it's it literally drives me nuts and it can't be you
49:45
know, And I see I see people at the reck like daily, you
49:49
know, in their daily and but I don't. I'm not seeing any change.
49:52
I don't know. Somebody might have lost some weight, you know,
49:55
but like I'm not really seeing. Well, we'll talk about stinctual training.
50:00
You've heard this phrase? No, oh, you never heard it? Okay,
50:05
Well, okay, people say, well, I'm gonna what I feel
50:07
like doing today, We'll go in the gym. That sounds like what I
50:10
do. Well, that's called an instinctual approach to Yeah, well, I'm
50:15
gonna go what exercises am I going to do today? I guess I'll do
50:19
some chests and boss steps. So I'll do these exercises. Then the next
50:22
week you when you do completely something completely different. It's just completely random,
50:27
right, it's instinctual whatever you feel like doing it that day. And one
50:30
of my favorite quotes is by a guy named Mike Menser, and he said,
50:32
if we trained instinctually and we actually use the instinctual impulse and apply it
50:37
to resistance training, we're more likely to defecate on a weight than ok.
50:43
It's it's not unequivocally correct to use the limbic system, which is the instinctual
50:47
part of the brain the fight or flight and apply that type of methodology towards
50:52
something that has to be scientifically systematic. So like I okay, like like
51:01
like I'll go home. I'll go home this evening, and you know,
51:06
my goal is to run three miles in thirty minutes, correct, and and
51:16
I'm like right there, right there at it. And I've just been kind
51:21
of slowly building myself up to that. Okay. But the problem that I
51:30
have is is like I don't really like I don't really drink anything pretty much
51:36
because it's late, so I shower pretty much, go to bed. Now
51:39
I'm now in the morning, I'm up and I'm I'm I'm with my water
51:45
all day. So what's your thought process to that? Explain it to me.
51:47
Well, One, I don't want to get up and go to the
51:49
bathroom at the middle of the night, so that's but I don't know,
51:54
like whatever's gotten me. I used to love to worry up first thing in
52:00
the morning. Yeah, and for whatever reason, now like late evening makes
52:05
me like, you know, I can get everything done, I can eat
52:09
and then I can get my work out in, take a shower, go
52:13
to bed. I'm good, right, But one of the keys to athletic
52:16
performances avoiding a mount hurt a mount nurse state, correct, right, right,
52:21
So why do you think they call it breakfast because you're breaking your fast?
52:25
Right, So, if you go eight hours without food during your sleep
52:28
cycle, you're automatically waking up in a mount nurse state, automatically because all
52:32
the biochemical reactions that have taken place during your sleep cycle have taken nutritional intake
52:37
requirement. Right. Seeing, I'm thinking on the other I'm I'm I'm on
52:40
the flip side of that, Like I'm thinking I don't want to eat and
52:43
then go to bed, you know, But I'm thinking in my head,
52:50
in my mindset, yeah, Like I'm thinking, like, Okay, I
52:52
don't want to eat and then go to bed and go to you know,
52:55
take that to bed with you, you know, because that's what they say,
52:59
right, That's what they say. That's all that I mean. So
53:00
I have to stalk with people on a daily basis. Who are they?
53:04
I've never met remember any of them? Yeah, I've never met they.
53:07
There's this mythical they that live in an ivory tower that dictate everything that we
53:10
do, right, Like, don't unequivocally take some rule that someone said with
53:16
no explanation or understanding and apply it to your life. That's madness. Think
53:22
about what it is and think about the application of it, and doesn't make
53:25
sense. You were you were one of the top athletes in this ever to
53:29
come out of the state, Carl, Why are you living like some old
53:32
dude that's afraid of getting fat? What are you doing? Man? I
53:37
just I don't know. I just I've been I'm stuck into the idea of
53:42
like I like I could even make the case I'm almost addicted to working out.
53:46
Like if I'm not working out, something is wrong, Like that's that's
53:50
that's not necessarily a problem. As long as you have the nutritional intake there
53:52
and if you don't eat as long as you don't eat carbohydrates before you go
53:55
to bed, you don't trigger an insulin response from the pancreas, then you're
53:59
not going to gain body fat. But if you have like a healthy fat
54:01
and some type of animal protein before you go to bed, and that's going
54:06
to provide the building blocks you need to repair the tissues during your sleep cycle
54:09
without trigging an insulin response, that's going to create triglycerize and make your game.
54:14
What is a healthy fat and like, dude, does that mean like
54:15
you could just eat like a you know, a piece of like baked chicken
54:20
before bed. But what's a healthy fat? But healthy fat is a fat
54:23
that's liquid at room temperature. That's a that's a common rule that everybody can
54:28
apply without me getting into all the fancy signs. Yeah, okay, that's
54:31
liquid at room temperature. Right, So olive oil, so okay. So
54:36
basically, mono ensaturated and poly insaturated fats are healthy. Primarily mono and saturatdor
54:40
are the most healthy fats that you can eat. So we're talking about avocado
54:44
oil, olive oil, these things, macadam and oil. Also poly and
54:49
saturated fats. You can find those in all natural peanut butter. Not Jeff
54:53
guys, okay, not Jeff fat. Right, my brain, we're talking
54:57
we're talking about we're talking about talking about peanut butters. Did only two ingredients,
55:00
which is peanuts and salt. The kind of has oil on top.
55:04
You got to mix up a refrigerator and all that kind of stuff. That's
55:07
really healthy fats and they're not going to clog up your heart. The reason
55:09
you can't eat saturated fat is because the melting point is saturated fat is one
55:14
hundred and fifteen degrees fahrenheit plus. So if you eat saturated fat, when
55:17
it's digested and converted to monomer form put in our bloodstream, it's now an
55:22
environment that is lower than its melting point, So it wants to form solid
55:27
aggregates and be in a solid state in our body, and that's going to
55:30
clog up our heart and give us heart disease. But unsaturated fat, the
55:35
melting point is about fifty five degrees fahrenheit, which is below room temperature and
55:37
below our body temperature. So if you eat monoinsaturated or poly unsaturated fats,
55:43
they're going to stay liquid in our bloodstream and it's impossible for them to give
55:45
us heart disease. Yeah. Man, And it's funny because I just seen
55:51
like just a little bit off topic, but I've seen a gentleman. I've
55:53
probably seen him three or four weeks ago, and he had he was walking
55:58
around, you know, he's a little heavy seg heavy sat guy. I
56:00
seen him this weekend. Both his legs gone, you know, and it's
56:06
like and it just kind of I've been in the gym since trying to watch
56:08
what I eat because it's like with the sugars, and everything you say like
56:12
just diabetes and it's just like that scares me to death. Killed. It's
56:15
one of the reasons I know so much. Yeah, because so it's like
56:17
all that because what you're saying about sugar, just like how our body reacts,
56:22
and you're saying about the glucose and the water and everything like that.
56:24
That that that connects with me. So yes, yeah, well it's bigger
56:29
than just athletes, I think. And just to make drive that point home,
56:31
this is about you know, overall else which again I think it's I
56:35
think we're gonna apply a little bit of that to our lives. Again.
56:37
Reason why I wanted you to get into all of this just because I think
56:44
it is a It is a I mean, even someone like me who's still
56:50
doing things the wrong way or doing things the wrong way, you're providing information,
56:58
helpful information of those who are not doing anything and letting them know.
57:02
You don't have to do a bunch, No, you just have to basically
57:07
if you can eat right, yeah, and drink your water and drink your
57:10
water, do have time to give a basic rundown of how to eat.
57:13
Yeah, I want to know you wanted me to cover that, right,
57:15
Okay, So get back to what we talked about earlier in the show with
57:17
a foundational approach and the situational approach to try to get through this so everybody
57:22
can listen to it and get some help. The foundational approach is basically like,
57:25
so, if you're a parent and you're trying to feed your kid correctly,
57:28
again, don't depend on the school system or the coaches to do this
57:30
for you. It is your job as a parent to make sure that your
57:34
kids get fed correctly. And the easiest approach is going to be three solid
57:39
meals, three primary meals breakfast, lunch, and dinner, and two snacks.
57:44
Okay, and the primary meals need to be centered around protein, animal
57:46
protein, not plant protein. So a breakfast would look something like eggs and
57:52
a little bit of egg whites with some oatmeals, some fruit, and then
57:54
launch would look something like chicken breast with some starchy complex carbohydrates like rice,
58:00
potatoes, pastas, and then a healthy fast source like avocado oil, op
58:05
olive oil, or handful of peanuts, handful of mixed nuts or peanut butter
58:09
sandwich like you said, will be fine, okay, and then dinner yep,
58:15
yep, and then dinner would be something like you know, salmon,
58:17
chicken, breast, you know, lean red meat. Again, an animal
58:21
protein source to cover your structural need. Because protein is our structure nutrient.
58:24
It's what replenishes all of our structures, our muscles, our skin, our
58:28
hair, our eyes, our nails, everything is made of protein, guys.
58:30
And then a complex carbohydrates source again, that's going to be loglocemic.
58:36
You want logo semic. And what that means is a glocemic index is basically
58:39
something that dictates how easily a carbohydrate will trigger your blood glucose spike. Because
58:45
if you spike your blood glucose, you're going to trigger insulin release and insulins
58:49
our storage hormone that's going to take the excess sugar converted to body convert it
58:52
to trugly strides towards body fat. We don't want that, so we want
58:55
logocemic carbohydrates when we eat. And then the two snacks should not includ carbohydrates.
59:00
They should be like a fast digesting animal protein like weive protein. Then
59:05
maybe you know, like an apple or a banana, and again like some
59:07
peanut butter or a handful of nuts. You need healthy fats and healthy proteins
59:12
every two to three hours. And again this is a foundational approach to make
59:15
sure that your child has enough nutrients for proper growth and development. Then,
59:20
with regards to the game or practice, you would like to have some type
59:23
of meal about thirty to forty five minutes before the practice of the game that
59:28
does not have fats, that centered around a fast digesting protein like a wave
59:31
protein drink, have something that starts you like gram crackers with some fruit like
59:37
a banana, something like that. And then during the game, the primary
59:39
function is hydration. I would recommend alternating eight ounces of water with eight ounces
59:44
of gatorad eight ounces of water eight ounces of gatoray, because you need a
59:46
little bit more water then you need gatorade. Okay, there's so much sugar
59:51
and gator it can actually compromise your hydration if you drink too much of it
59:53
too fast. And then after the game you want to replenish glycasian, so
59:58
you want a carbohydrates worse, But y'all wants to want some protein and some
1:00:00
healthy fast after the game to make sure that you start, you know,
1:00:05
replenishing your glycogen and repairing whatever tissue damage was done. During the game,
1:00:08
the practice or the workout, and he just laid it out for y'all.
1:00:12
If you can't get enough from that, we can't help you no more.
1:00:15
Yeah, I mean is that answer? Yes? Yeah? And again I
1:00:21
think you know. For me, I thought this was extremely extremely important information
1:00:29
that I think everybody needs to know and pick up something, take something,
1:00:37
take something from from the from the conversation today, because if you don't,
1:00:44
and you just kind of go. And again, I'm a person who just
1:00:49
was going and and I realized too that I was. I was, I
1:00:52
was wrong on my part. So please take the information. And again we
1:00:58
appreciate again second second term in we need it. But we needed it because
1:01:02
we thought it was really really information and I think that a lot of parents
1:01:07
needed to know. All right, happy to be here, ladies and gentlemen.
1:01:10
This is Carle and we're out of here and we will be back.
1:01:14
We'll talk to you again next week. The opinions expressed on this program do
1:01:17
not necessarily reflect the opinions of WVRC Media, it's management, employees, or
1:01:23
sponsors. Follow us on Facebook at Let's Talk Carly, visit wchsnetwork dot com
1:01:30
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