January 31, 2026 • 40 mins
There's a fairly universal amount of food people should be eating every day.
It varies based on things like age and height - but for the most part, most adults should be aiming for a certain number of calories and macros.
But when you start getting a bit more active, working out more regularly or making changes to a sedentary lifestyle, you'll find yourself feeling more hungry, more often.
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Speaker 1 (00:05):
You're listening to the Weekend Collective podcast from News Talks.
Speaker 2 (00:09):
It'd be don't you win the body? I can do
this album.
Speaker 3 (00:15):
We'll be down to do the morning.
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Go the Baby Bone Seep Dummy Party by pushing on. Indeed,
don't you hear your body?
Speaker 3 (00:24):
I can do this album. We'll be down to do
the morning.
Speaker 2 (00:26):
Go to Baby Bone Steep, Dum Dum Jus Daddy Bunny.
Look what we're from. Como, reach down and to our
hearts and pull us through our feet down you know
the true things.
Speaker 4 (00:37):
We could disappree anywhere as long as I got you there.
When Sunday and welcome back. This is the Weekend Collective
on Tim Beveridge. And by the way, if you miss
any of.
Speaker 5 (00:48):
The hours after six o' what, you can go and
check him out on our iHeartRadio and just look for
the Weekend Collective. But right now it's time for the
Health Hub, where we're gonna have a chat about a couple,
well a couple of things. There's obviously the amount of
food that you eat every day, and there's the food pyramid,
and you know, the amount you consume might be based
(01:09):
on things like your age and height and many adults
will be aiming for a certain number of calories, et cetera.
But when you start getting a bit more active, the
question is do you need to eat too more differently
to compensate for it, or is that actually just the
opportunity to think, you know what I'm You know, I've
taken up a new habit. Maybe I need to start
eating more healthily and not undo it all with fish
(01:32):
and chips every second night anyway. And the other thing
about do we get too hung up on the details
of what needs to go into every meal? You know
your carbs, your fiber, you know your proteins, you know.
Should we just relax a little bit? I guess depends
how I would imagine intuitively that if there are some
(01:53):
people who are naturally healthy eaters because that's what they're
palette is, and others who think, oh, look, I don't
like to think about it too much, have fish and
chips every other night, and steak and this and that,
and before you know it, maybe you're not so healthy.
So anyway, but should you get hung up on those details?
We want to know what you think and your questions
on our eight hundred and eighty ten eighty in text
(02:13):
on nine two nine two and joining us. Look, she
pretty much needs no introductions as a nutritionist who's been
with us on the Health Hub for quite some time.
And it is clear turnbull. I was going to say
some other smart comments. Clear, but because she's still a
spring you're still a spring chicken. Anyway, welcome, clear, How
(02:34):
are you?
Speaker 3 (02:35):
Thank you?
Speaker 6 (02:36):
I am good and I'm very happy to be back
in summer after spending Christmas in the UK where it
was very cold cold on here just the UK.
Speaker 5 (02:45):
Did you manage to flip over to the continent at.
Speaker 3 (02:47):
All or I didn't. I didn't.
Speaker 6 (02:49):
Actually my brother lives in France, but he came to
the UK, so I did a very large loop and
saw everyone and did everything that you have to do
when you're from the other side.
Speaker 5 (03:00):
Did you enjoy it the last time? Was it?
Speaker 3 (03:02):
I did this?
Speaker 6 (03:04):
I think, Well, because my family aren't listening, I can
say this. You know, I think when anyone stays with
their family, the first week is fine, and then you know,
you stay with people a little bit too long and
then you.
Speaker 3 (03:15):
Want to get back in your own routine.
Speaker 6 (03:17):
But I did find, you know, when I go away overseas,
anywhere I find it fascinating. I spend a lot of
time in the supermarkets, a lot of time opening people's
pune trees and seeing what is going on in the
food trends. So that was one of the biggest highlights
for me, is actually seeing what's going on over there
in the world of health and nutrition. So I learned
(03:37):
a lot while I was there.
Speaker 5 (03:38):
What was the Christmas What was your Christmas meal?
Speaker 3 (03:41):
Like?
Speaker 5 (03:41):
What was the food like?
Speaker 6 (03:43):
Ah, very very traditional too. It's the old roast potatoes, turkey,
lots and lots of Brussels sprouts and actually I think
we had we had Yorkshire puddings, not necessarily traditional Christmas thing,
but also very British.
Speaker 5 (03:57):
Yeah, well that's about the Yorkshire puddings. Just flower and fair,
doesn't it.
Speaker 6 (04:01):
It's basically pancake mixture, so it's flower eggs and eggs
and water.
Speaker 3 (04:05):
But they are a kind of special special thing in
the UK. So all part of part of that Christmas tradition. Now.
Speaker 5 (04:13):
Actually, by the way, for any caller who's calling and
we've we've got a we're going to be making a
call on someone who's going to get a few little goodies,
actually a bit of a price peck.
Speaker 6 (04:21):
What have we got there clear Well, I say it's
the beginning of the year, but February does feel like
the beginning of a year.
Speaker 5 (04:27):
It's the beginning of the year. You can still set
at the beginning of the year in any you.
Speaker 3 (04:31):
Know, anywhere else in the world, it is not like that.
Both here it definitely is.
Speaker 6 (04:34):
So we've got a little pack to help you get
sorted for your new years. I've got one of my planners,
which will help you get organized with your healthy habits
and your fitness stuff, a copy of my book which
will help.
Speaker 3 (04:44):
You get your health and lifestyle in order.
Speaker 6 (04:48):
And then I've got a meal planner, a magnet habit
track of for your fridge, and a couple of healthy
recipe books.
Speaker 3 (04:53):
So basically a little kit.
Speaker 5 (04:54):
Just a little just a little get started thing. Actually
just sort of curiosity. You know, you might not know
the answer to this specifically, but you might have caught
the news the incredible story about Sam Ruth, who's run
the fastest mile for a New Zealander over He's sixteen
years old, and I was having a chat with Tia,
(05:15):
a producer, positing that I would imagine that as a
young well, he's a very successful athlete, but he would
be ripping through the calories that he can probably eat
what he wants. But that's probably a bit of a
crude summary, whereas Tira was sort of thinking he's probably
on a more moderated diet of you know, making sure
(05:36):
that he needs to meet certain targets when it comes
to calories. Yeah, what what a diet for a sixteen
year old? Vonder Kit be?
Speaker 6 (05:46):
You're apt to see, right, And this kind of plays
into what you talked about at the beginning, is like
energy or calories that you can burn off is one thing,
but where those calories come from also does matter in
terms of your performance, the results you get in any
exercise that you do, including running, and also, you know,
most importantly actually how you feel, because people.
Speaker 3 (06:07):
Can be you know, fast when they're running, or they
can do an event and.
Speaker 6 (06:12):
Be good at it but feel absolutely dreadful when they finish,
and you know, feel exhausted and tired. So those two
things really kind of need to be considered together for
him sixteen. You know, one of the things that people
often don't realize about kids and teenagers is they are
actually designed to eat a lot more than us adults.
And I find it really entertaining sometimes when I go
(06:35):
up for dinner or I'm at friends places and they
are like, well, we're adults and we're bigger people, so
they serve themselves a bigger portion, and because the teenagers
or the kids are smaller, they assume they need less food.
But really a lot of people it's the other way around, right,
We as adults a lot of the time are very
much more sedentary, and our teens and our kids are
running around like mad. So my eight year old, who's
(06:57):
super active, needs to eat more than me, even though
he's literally, you know, half my weight, and that's because
he's just crazy.
Speaker 5 (07:05):
An interesting question you just raised there because I mentioned
a lot of people listening and be like, of course
I served myself more than my ten year old. When
maybe the big steak, should the big steak go to
your it just feels wrongs.
Speaker 3 (07:21):
Yeah, And it really depends how active they are.
Speaker 6 (07:23):
So I've got two boys, one who is eight and
extremely active, like just does all the sports. He broke
his foot playing football yesterday, broakes his arm, doing all
these different activists honestly active, and he.
Speaker 3 (07:39):
Do you know what day one he's done.
Speaker 6 (07:41):
He's learned now's the hobble around in his moon boot,
and I'm like, oh my goodness, Honestly, they gave you
crutches for a reason. But he's naturally like crazy busy
and absolutely needs to eat more than me. And my
eleven year old is a reader, much more sedentary and
so weirdly, actually, with my kids, my little one definitely
(08:02):
needs to eat more than my big ones. So I
do think that that's and you know, to your point
at the beginning, what do we need to do when
we're eating for exercise depend depends on you your level
of exercise and how active you are. And it's not
just what you do in the gym or when you're working,
it's how active you are in your daily life.
Speaker 5 (08:21):
Because I was going to guess that if you are,
because it was the time of year where people have
a look at themselves and the you know, they've overdone
the you know, the leisure and the eating over over
over summer, and you look and you think, you know what,
the weather is still nice. You know, they've maybe started
a bit of an exercise habit or they want to
get into it a bit more. My guess would be
(08:44):
the starting approach would be don't change anything. But it
depends on where your diet's at, you know, because as
you know, plenty of people have said that. Often people
start going to the gym and they decide, I've earned
that muffin, I've earned those pancakes, and well, hang on
a minute, maybe you just start doing all your good work.
Maybe you should just stick to the status quo to
start with.
Speaker 6 (09:05):
One of the key things is when you start exercising,
A lot of people notice that that appetite does quite
rapidly increase, that does stabilize. So you know, once you're
if you've not done any exercise and then you're suddenly
adding in sixty minutes of white hardcore movement or a
lot more, your appetite will ramp up. So I think
one of the things is to be prepared for that
(09:26):
in the sense that you you could easily, like you said,
start having extra muffins and cakes and bits.
Speaker 3 (09:31):
And pieces because you're really hungry. So one of the
things is making sure.
Speaker 6 (09:35):
That you're getting enough protin in your meals and and
kind of planning in that you're going to have you know,
at least three kind of good meals a day in
that in that regard. But in terms of what I
tend to find actually is when people do start exercising,
they naturally often want to eat better. You actually, like
when you get back from doing a run or doing
(09:57):
a long well, if you yeah, it's particularly high intensity.
If you get back from a long walk, you can
definitely press on and a coffee, can't you. But if
you've got back from going to the gym, or you've
got back from doing a big swim or something like that,
often you do feel like nourishing your body a bit more.
Speaker 3 (10:12):
So it can be quite you know, your body can
kind of sort itself out in that way.
Speaker 5 (10:18):
So obviously the obvious one would be the obvious one,
which would raise I mean, I guess if you go
for if you go for a walk or a round,
you do something youre aerobic, does that place a different
stress on what you should be eating versus if you've
started getting into the gym, you've started that lift some
quite heavy weights, you know, Yeah, when what you should
should eat and win?
Speaker 3 (10:39):
Yeah, you're absolutely right.
Speaker 6 (10:40):
I mean, in both situations, you're burning calories, which is
energy which you can get from a variety of different foods.
When you're doing weight training, or resistance training, your protein requirements.
Your protein needs are going to go up. But one
thing just to bear in mind with that is when
it comes to the timing of protein. It used to
be like the research used to say, we're right, within
(11:03):
twenty minutes, you've got to absolutely get protein in and
you've got to run hurt and shaking the car and
if you haven't shaken it, you know, we really realize
that the majority of people, particularly recreational kind of levels
of exercise where you're going to the gym four times
a week or something like that two or four times,
is that it's actually more about how much protein you
have in your meals throughout the day and kind of
(11:25):
like thinking about the bigger picture of the way that
you eat. This is something I absolutely see working in
nutrition as people get like super focused and they're they're
taking their pre workout and they're post shaken this and
all these.
Speaker 5 (11:36):
Were adding extra calories, you know.
Speaker 6 (11:39):
A lot of the time they are, and then they
don't actually they don't address the rest of what they're
eating and the rest of the day. And then you know,
just because you do something around your exercise does not
actually make up for how you eat. And drink the
rest of the time. So, but you're absolutely right. I
do see a lot of people who train their bums off.
You know, their goal is to try and you know,
(12:00):
reduce their body fat, get themselves it's feeling fitter. And
and then if you are eating more and you're adding
in a shake and you're adding you're adding in food,
then you know you're not necessarily going to get the
results in body composition changes that you might want.
Speaker 5 (12:15):
Okay, if I'm into looks as the host of the shi,
I get to ask for a friend, which is me.
So I'm going. But I'm getting into the biking a
bit more, yes, which I love. But if I decide
I want to do it, you know, start going along
the rides and I want to feel a bit more
energy because I'm on one of those dreaded apps that
(12:37):
gives me tell me whether I'm second or third best
performance and all these you know, it locks you in
you But if you do want to have a ride
where you're going, you know what I really feel, I've
got a lot of energy to downe and feeling good.
Is there a way of managing your diet where for
an aerobic activity with which involves strength as well, that
you can give yourself your best chances of having a
positive experience.
Speaker 6 (13:00):
So one thing to understand about the human body is
that you've got about ninety minutes of fuel that is
available to you for that longer period of exercise. So
if you're going for a cycle that is sixty minutes
up to ninety minutes, you know you'll be sweet. Even
if you hadn't eaten before, you'd probably be okay in
(13:21):
the morning. Right if you hadn't eaten before, you're probably
at about sixty minutes going to feel start feeling a bit,
but you can probably get to sixty minutes and then
come home, have your breakfast, and do your thing.
Speaker 3 (13:31):
Right.
Speaker 6 (13:32):
When you start doing exercise that's longer than ninety minutes,
that gets to the point where your body has used
all of its straws of carbohydrate called glycogen, which is
in your muscles and your liver, and then it's going.
Speaker 3 (13:44):
And that is where people, particularly in.
Speaker 6 (13:46):
Cycling or running, start to struggle and they feel that
your legs feel heavy and.
Speaker 3 (13:52):
You feel like you can't go.
Speaker 6 (13:53):
You kind of hit that wall, and that is when
you're going to need some additional carbohydrate at that point
in time.
Speaker 3 (14:00):
Yeah, well, the pace that you're going.
Speaker 6 (14:01):
So you know, if you if you're telling me that
you're going meat pace and you're going so fast that
you can't you know, you can't breathe, and you're going
to need something like a sports drink or a gel
and water. If you're more of a recreational speed, Yes,
a banana would be absolutely fine. Some dried fruits, a
(14:22):
jam sandwich like some fast acting carbohydrate would be what
about would be absolutely ideal?
Speaker 3 (14:29):
Bar would be fine.
Speaker 5 (14:30):
Doesn't matter what you have. So are you telling me
it doesn't really matter where have for breakfast? If I'm
eating an ik breakfast? Just said breakfast and then you know,
wait for it digest.
Speaker 3 (14:38):
But and where you go, Yes, You've got to wait
for it to digest. There's no point.
Speaker 6 (14:41):
This is another big mistake that people make Timbers that
they it's like, you go, like, right, breakfast, twenty minutes out,
you go, think about what's happening to that food. So
that food is going from your mouth into your stomach.
As soon as you get on the bike, or as
soon as you start running, or as soon as you
start doing anything else, the blood diverts away from your
stomach because it thinks to itself. I need to worry
about digestion. Now I'll worry about running. So it yeah,
(15:05):
you need to have it much much work.
Speaker 5 (15:07):
How long does it take to actually just an update,
because how long does it take to diges your breakfast?
Speaker 3 (15:13):
Oh, it completely depends.
Speaker 6 (15:14):
I mean, if you're having like a banana and a
glass of milk or a smoothie or something like that,
then you know, half an hour before, forty five minutes
before it's going to be fine. If you're having two
eggs on toastas and avocado, you're talking two hours you know,
until that's going to get through. So having said that,
I think the most important thing is that different people
do respond differently. So if you have eggs on toast
(15:36):
an hour before and you're all good and you don't
get a stitch and you feel like your energy is good,
go you.
Speaker 3 (15:41):
But if you feel if it doesn't work, you need
an hour and a half.
Speaker 6 (15:44):
And I think this is where sports nutrition has massively
changed in the last couple of years, that we're really
individualizing it because people's digestive systems respond differently. You respond
differently to different food, so you are your own experiments
in terms of your performance.
Speaker 5 (16:00):
So if you're doing a long run or a long
bit of exercise and you were saying ninety minutes, it's
the sort of time where you're going to start using
up whatever fuel you've got available. You should technically have
that banana after you've been doing whatever you're doing for
forty five minutes or an hour.
Speaker 3 (16:15):
Yeah.
Speaker 6 (16:15):
Yeah, So if we're doing if I was helping someone
do like raise nutrition or figuring stuff out, yeah, you
don't wait for it to completely deplete. So if you're
going for a two or a two and a half
hour anything, then you probably in about forty five minutes
to an hour say okay, we'll we'll have a little
bit of something. And it's the same with hiking, right
My mum started getting into hiking in her sixties and
(16:36):
then is now doing it in her seventies and she's
finding that, you know, she needs to keep that fuel going.
And that does not mean eating handfuls of food. It
just means, you know, topping up to the point where
you feel good and you know how you feel, you know,
is it a handful is it half a handful of
nuts and dried fruit? Like, but you can absolutely overdo
(16:58):
it where you're actually overfueling, and then you know, there's
kind of that issue if you come back heavy than
when you died.
Speaker 5 (17:05):
Okay, because it's fascinating actually because now we're getting back
into school. Of course, there are a lot of kids
who are getting back into the school sport and you
will to make sure your kids have when they hit
the sports field that you've given them, because if you've
shoved a bunch of weetboks down they throw ten minutes
before you hit out the door, that's not necessary recipe
for them performing well, is it.
Speaker 7 (17:24):
Yeah?
Speaker 6 (17:25):
Well, weetbox actually is much more process than people realize.
So it doesn't actually break down your body even though
it's brown. It's because looked quite quickly. Oats would be different.
It's one of those things. It's funny, isn't it. All
these flaky brown cereals. People are like, oh, they're really
you know, going to digest slowly just because they're brown. Like, no,
not really, they're heavily process. They've just been made to
(17:48):
look like they're not.
Speaker 5 (17:50):
So that's of course we're going to get into it.
Eight hundred and eighty ten and Addy, we don't know
your questions on nutrition, any questions you've got. We're focusing
on your news exercise habit or how you eat for exercise,
but we've got any questions for clear we'd love to
hear from you on eight hundred eighty Scott.
Speaker 8 (18:08):
Hello, yeah seven Claire. Great afternoon here at krashis or
the winds starting to come.
Speaker 5 (18:13):
Up, good stuffy.
Speaker 8 (18:17):
So my question is I tend to be a weep
about the opposite When I go and do a heavy
exercise or workload, I eat a whole lot less. I
am a bigger, heavier guy. I always have been a
bigger heavier person. So I guess I've had that in
a little bit extra storage on board. You could say,
(18:39):
but yeah, is that an anomaly thing or is it normal?
Or what's to go there? Like right from kid right
through to now, Like I'm forty eight, but you know
I started high school at one hundred and fifteen kilos
and five eleven. But I can go and work for
twelve hours a day. I might have a couple of
cups of coffee or a couple of bottles of water
during the day and that's about it, and I don't
(19:00):
feel hungry.
Speaker 3 (19:03):
That's such a great question. So there's many.
Speaker 6 (19:05):
Appetite is quite a complex thing. One of the things
is coffee suppresses appetite number one. Appetite is quite individual.
Aphasite is also, to a degree, a kind of I
wouldn't say learns, not like the red thing, but it's anticipated.
So if you are a person that eats six times
a day, you will feel hungry six times a day
(19:26):
because your body and goes, oh, we normally eat at
ten o'clock, and actually it ramps up the hormones in
anticipation of it being ten o'clock for you to feel.
So if you are a person that's not been doing
that and you go for long periods of time without food,
your body's just got used to that, and therefore it
doesn't really bother sending the signals anymore. Whether that's a
(19:46):
good or a bad thing is a mix, because obviously
you still need nutrients, and when you go for long
periods of time without food, your body can then think, ooh,
you know, do we need to hold on to all
of the food when I finally get it. So that's
that whole two sides of it. But it's not an
anomaly anomaly. It's just that your body is adapted to
(20:07):
the way that you have that you have eaten.
Speaker 3 (20:10):
Basically, Yeah, like, as.
Speaker 8 (20:12):
I say, I can go and work at doing really
manual physical level. Or even when I was playing rugby kiddra,
I'd eight at say nine o'clock in the morning on
a Saturday, and I wouldn't eat again until Sunday. And
I wasn't a drinker. You know, you have your occasional
soft drink afterwards, but I guess the sugar from the
soft drink and as sort of replacing a little bit
(20:35):
of the food but also giving you that extra energy.
Speaker 6 (20:38):
Yeah, yeah, yeah, I mean so essentially what your what
your body has just done, is adapted to the way
that you've been that you've been fueling it. And actually,
you know, people can go for long periods of time
without food and actually not feel hungry.
Speaker 3 (20:52):
They can train themselves to do that.
Speaker 6 (20:53):
The real thing is is that good in terms of
are you getting the vitamins and minerals and everything that
you need by doing that? You know, because obviously if
you're not eating, you're not getting the nutrients. So that's
where people can you know, their bodies might not be
working as well as they need to.
Speaker 3 (21:07):
So but yeah, it is.
Speaker 6 (21:10):
You're a classic example, as we're all a bit different
and exercise for some people does suppress their appetite.
Speaker 3 (21:16):
For a lot of people it increases it. But you
might absolutely might be one of those people.
Speaker 6 (21:20):
So as long as we're trying to fuel your body
to feel your best, however that works for you, that's
really the goal.
Speaker 5 (21:27):
Hey, thanks for you course, Scott. Look, we'll take a break.
We'll be back in just a minute. We're with with
Clear Turnbull talking the sports nutrition basically eight hundred and
eighty T and eighty. We'll be back in a ticket's
twenty eight past four. Yes, so welcome back with this
is the health Haben. We're with Clear Turnbull talking about
sports nutrition, but nutrition for your new exercise habit or
any other questions you've got around just before we go
(21:50):
to Mary actually clear So for those parents out there
who you know, we're going to get into term and
sports activities. What's if you've got say Saturday morning sport,
what is a good breakfast to feed your kids to
of them energy for you know, a good hour or
two or more of activity.
Speaker 6 (22:10):
Yes, so I've got two boys that do exactly same.
We spend all sport the weekend. So my boys, what
do they have in the morning. Either they have porridge
with peanut butter and for a bit of extra protein
in it, or they will have eggs on toast, or
they will have I make banana pancakes, which is a banana,
(22:30):
one egg, and half a cup of oats blended together
and then made into a pancake with some yogurt. So
basically slow carbs, bit fruits and some protein is really
what you're looking for. It's if you've got kids that
don't get up in the morning on time, which I
absolutely do. Sometimes I give my kids like a piece
(22:51):
of whole grain toast with peanut butter on and make
a smoothie and they have it in the car on
the way there.
Speaker 5 (22:56):
What's the smoothie roughly? What's the smoothieu? Bas Yeah, I get.
Speaker 6 (23:00):
Milk, yes, yes, yes, all of that and off a
tablespoon of oats and if my blend is working well,
some cheer seeds as well.
Speaker 3 (23:09):
Yeah, and then they drink that in the car in
the way. Because sometimes some kids.
Speaker 5 (23:14):
In the morning, aren't they well, even mamm or Dad
might be a bit slow in the morning to be
frank actually, just on the pancakes side of things, you know,
just tasty sweet, not necessarily chea seeds and oats and things.
What's the story with pancakes in terms of hell on,
they'll keep keeping going for and digesting.
Speaker 6 (23:36):
It not very long because it's just white flour, right, So,
I mean, at the end of the day, it's literally
just white flowers.
Speaker 3 (23:40):
It's going to your blood chicken, that's going to go
up and it's going to come down.
Speaker 6 (23:43):
So with pancakes, if you're having them, you definitely need
some yogurt, You definitely need some some peanut butter and
some fruit. So basically the protein and fat offsets the
carbohydrate rise and will make it last in your system
for longer.
Speaker 5 (23:58):
How much how much peanut butter spoon or tablespoon or.
Speaker 6 (24:05):
Good tablespoon, you know, maybe even more for a child,
you know, but because with particularly with kids that are active,
you're not worried about their weight particularly and they're burning
it all off. You know, if you're a fifty year
old female or a guy that is trying to, you know,
really manage your energy, and you might want to have
a little bit less peanut butter because it is very
high in calories.
Speaker 3 (24:26):
But for an active child.
Speaker 6 (24:27):
Yeah, my kids, I shove a tablespoon or two in
and actually, like now for an afternoon snack. Sometimes they
have a banana chopped up in a bowl with a
big tablespoon of peanut butter just mixed through it, and
then they.
Speaker 3 (24:39):
Just eat that like that is whole food, easy quick.
Speaker 5 (24:42):
I like to Actually, I imagine that's because peanut butter
is delicious. Bananas are delicious, and I just imagine that
would go together quite nicely.
Speaker 3 (24:49):
It is my one of my one of my kids
eats it literally every day when it gets home from school.
Speaker 5 (24:53):
So peanut butter, how much? How much peanut butter better tablespoon?
Speaker 3 (24:57):
A good tablespoon, Yeah, you know, like a I'm generous. Yeah,
oh yeah.
Speaker 6 (25:03):
I just slice the banana and just kind of put
it on top of one of my other boys will
eat like you're getting fruit, but the other one doesn't
like it, So you know, yeasty, aren't they?
Speaker 5 (25:14):
Well, you know, put but banana. I think it's an
easy to sell that one. Let's take some more course. Mary.
Speaker 7 (25:19):
Hello, oh hi, I have to say a senior lady.
I play golf. I walk eighteen holes when I play golf.
I usually have a banana halfway around, and then I'll
have some sandwiches like like chicken an avocado on a
(25:40):
whole meal bread.
Speaker 8 (25:42):
Is there enough?
Speaker 7 (25:44):
And then I have a what's the name a.
Speaker 8 (25:48):
Drink as well, or.
Speaker 5 (25:58):
A proper drink naughty Mary, sorry, a sports.
Speaker 7 (26:05):
Drink, A sports drink?
Speaker 8 (26:08):
Is that enough?
Speaker 7 (26:10):
It was quite funny. I've just been reading Steve Williams book.
But he used to give Tiger and You're he would
take a banana and peanut butter sandwich and he gives
it to him on the seventh hole later on, and
it just made me crack up when I heard you
talking about the banana and peanut peanut butter. But can
(26:34):
you I've got a grandson who's allergic to peanut butter.
Could you substitute with almond butter? Does it do the
same thing?
Speaker 3 (26:44):
Yeah?
Speaker 6 (26:44):
Absolutely, So you can subsitute for the almond butter. If
somebody is allergic to nuts all together, or you know,
they want to put something in the school lunch box
that is nut.
Speaker 3 (26:53):
Free to peeny, which is sasame seed.
Speaker 6 (26:55):
You can get some teenis that are really quite good,
and I use that a lot in if a baking
recipe or a recipe calls for peanut buttery, you can
substitute it with TAHENI. In terms of your own goals
with your golf, how awesome that you're that you're out
there being active.
Speaker 3 (27:11):
That's so cool.
Speaker 6 (27:12):
One of the things I would just say is that
we know that as we get older, as as females, particularly,
our requirements for protein do go up and also calcium.
So one of the things I would just be mindful
of is, you know, when you're making your chicken sandwich, is.
Speaker 3 (27:29):
It just a tiny bit or can you put a lot?
You know it? Can you change your chicken to bread ratio.
Speaker 6 (27:34):
So that you're getting a lot more chicken in there
rather than just a little bit? And and in your savages,
could you take maybe take a boiled egg as well?
You know, having if you can tolerate it, not everyone
loves it, but having a glass of milk with a
meal or with your breakfast is in a way to
get a bit of extra protein and extra calcium. So
(27:56):
it's not necessarily changing what you're doing altogether, but definitely
being mindful of protein and calcium is really important.
Speaker 5 (28:04):
I guess the Christian Mary is how do you think
Mary can I just ask how do you feel during
the course of your golf round, because I mean the
answer would be if you feel a bit.
Speaker 7 (28:15):
I know today I had a good rounch, I felt good.
Speaker 5 (28:19):
Okay, Yeah, Well if you play well, it's all and it's.
Speaker 7 (28:23):
All, it's all about the company. If I was a
really good golfer like I did today and you know
she was burning up, of course, well it makes you
feel good doing it.
Speaker 5 (28:35):
Hey, thanks Mary, nice to hear from you.
Speaker 3 (28:37):
Just thank you.
Speaker 5 (28:38):
Just on the protein thing and breakfast time, how do
you understand quantities? How many grams of protein is a
good amount to be including in your breakfast at start
of the day or you know, before exercise.
Speaker 3 (28:53):
Great question.
Speaker 6 (28:54):
So one of the key things is that people's bodies
are very different sizes and sheets. So the way we
work out as Diegestis and nutritsness what people need is
based on a gram grams perkilo, and it's between one
point two and one point six grams per kilo for
most people. You know, when I was working, I used
to work in professional rugby and you know we were
(29:15):
working at two more grams per kilo, like, but most
people are not professional rugby players. So for the average
person somewhere about one point two to one point six
grams because people are such different shapes.
Speaker 3 (29:26):
So really, when you're looking at a meal, that ends.
Speaker 6 (29:28):
Up being about twenty to thirty maybe forty grams for
bigger people in a meal. Just to let you know,
on my website Clareturmble dot co, dot and z, if
you go to resources, you could download a free protein
guide that tells you exactly how much protein is in
different food because I know when you're listening to the radio.
Speaker 3 (29:47):
You're thinking, I can't remember this.
Speaker 6 (29:49):
So if you go to my website you can get
the free protein guide, but essentially around about like twenty
grams ish.
Speaker 3 (29:55):
You know what would that be? You know, a couple
of eggs there is how many grams?
Speaker 5 (30:00):
So you just dropped out there? How many grams?
Speaker 3 (30:02):
Sorry?
Speaker 6 (30:03):
About twenty twenty, twenty thirty for some people. You know,
if you're super active, big guy, maybe forty.
Speaker 5 (30:13):
So how one point two grams of protein per kilo
of your weight? So if I'm ninety kilos, that would
tell me I'm sort of wandering about twelve grams of
was that hanging on twelve or one hundred hundred grams?
One hundred and twenty grams.
Speaker 6 (30:27):
Yeah, so, and it's one point six to sorry, one
point two to one point six grams. So if you
are doing lots of resistance training, you're you're you know,
way more active high your middle aged woman, you might
need to be a bit higher. If you're less active,
you'd been near the one point two. So it's just
a range because I don't like getting people obsessed on it,
(30:49):
but it just gives you a ball park of where
to start.
Speaker 5 (30:52):
Okay, now, look we need to take another quick break.
We'll be back in just to take oh eight hundred
and eighty ten eight. If you've got any questions for
Clear Turnboard talking about sports nutrition, or you've got a
new exercise habit, do you need to you want to
pick your brains about what you should be eating before
and after us, call nineteen minutes to five news talks.
It'd be news talks it B. We're with a Clear
Turnbill Clearturnbull dot co dot n Z. By the way,
if you want to check out some of the resources
(31:13):
Clear has got there, including her protein calculator, I think
it was as you described. Clear.
Speaker 3 (31:19):
Yes, you can get the guide. I'll tell you what
you need to do.
Speaker 5 (31:21):
Hey, by the way, that protein, is there a daily
protein and take that you've that you were talking about
daily top lost you ops, we've just lost clear for
a second. We might need to just check a technical
thing here. Um, you got your back, okay? Is that
that protein thing? Is that a daily protein allowance that
you talked about one point two to one point six
(31:41):
grands per kiloil?
Speaker 3 (31:42):
That is that is correct? Yeah, that is it is.
Speaker 6 (31:45):
And I think one of the most important things to
understand about protein is people get really obsessed by thinking, oh,
there's only protein and meat, fish, chicken, eggs, yogurt.
Speaker 3 (31:53):
Like a cup of peas, a couple of green.
Speaker 6 (31:56):
Frozen peas has got six grams of protein, which is
as much as an.
Speaker 3 (32:00):
Egg, as has a cup of corn.
Speaker 6 (32:03):
Even as some like a handful of pasta has got
as much protein as an egg. It's not necessarily the
same quality, but it does add up to that final number.
So people don't have to get quite so obsessed by thinking.
Speaker 5 (32:16):
But how much to get in the morning, for instance,
I mean, how much of your daily intext should you
get in the morning before exercise?
Speaker 6 (32:22):
Well, in an ideal world, it would be great to
have it evenly split between breakfast, lunch, and dinner, right,
But the reality is that the way that we eat
in our society and our culture, and the speed that
people have, you know, the time that people have to
prepare food in the morning, that's the.
Speaker 3 (32:40):
Kind of part of it.
Speaker 6 (32:41):
So if we could get you know, thirty grams in
the morning, thirty to forty grams at lunch thirty four,
that'd be great. But the reality is that sometimes you
just got to accept that it's any only twenty at
breakfast because you know, people's lives, so well start with.
Speaker 3 (32:55):
Anyway, Yeah, yeah, yeah, exactly high clear.
Speaker 5 (32:58):
And term partners, blood tisters come back high and potassium
on hot meads, doesn't it bananas anymore? Any ideas how
to get and how down on a hurry? It's great
show cares.
Speaker 6 (33:08):
Yeah, So the whole the potassium and sodium need to
be kind of working balance in the body. I would
just well, I would kind of go back to your
GP first, because I mean I can suggest dietal changes,
but it could be something to do with the medication,
So it would just be asking your GP. They may
need to change the dosage of the medication in terms
(33:30):
of that, Okay.
Speaker 5 (33:32):
Clear do you recommend creatine for the active postmenopausal woman.
I'm starting to increase lifting as part of my fitness
and I've heard two to five grands would be good
starting doses, Michelle asks Michelle.
Speaker 6 (33:41):
Yeah, so yeah, yeah. Creating is the most well studied
of all supplements in the world. There is the most
money and time being spent on it. It is a
safe supplement. Creating exists naturally within some food products, including
meat for example. There is good research to show that
it can support recovery. It can support allow you to
(34:03):
kind of push heavier weight at the gym for some people.
So yes, it's perfectly safe to try. The dose is
around that. What I would just say is that you
can retain some fluid when you start using it. Some
people tolerate it, some people don't. I'm a person that
doesn't tolerate it. For example, just doesn't make me feel good.
(34:24):
But I've got a lot of my colleagues at MISS
Nutrition they absolutely love it. So start with a dose
more like one, two, three grams rather than going all
the way to five, and see if it works.
Speaker 3 (34:35):
This is the kind of thing to see. Give it
a couple of weeks.
Speaker 6 (34:40):
You know, if it's not making any changes within a
couple of weeks a couple of months, you know, you
don't need to carry on. But if it helps you
lift heavier weights and you don't get the negative side effects,
and it is one of those somethings that is worth trialing.
Speaker 3 (34:53):
It's cheap, it's well researched, and it's safe.
Speaker 5 (34:56):
Okay, hey, by the way, so how long do you
need to do if you're having a sort of piridge
or out sort of based breakfast like musli or whatever.
How long does it take before that becomes useful before
you hit the exercise?
Speaker 3 (35:08):
A good hour really?
Speaker 6 (35:09):
You know, if you're if you're having one of the
things is there's oats, and there's oats, so there's like
the quick porridge fluffy oats that you get in those
instant sachets, well that's probably gone in about half an hour.
If you're getting the thick, whole grain oats that are
the proper ones that are better for you, you know
that's going to take longer. So you know, the more
(35:29):
fat and protein things you've got in your stomach, the
longer it's going to take to go out. But if
you're feeling any discomfort, you're feeling sick. If you're feeling
you've got a stitch, you know, there's your answer that
it's you haven't left it long enough.
Speaker 5 (35:40):
Okay, well why do you get stitch?
Speaker 8 (35:42):
What is that?
Speaker 6 (35:45):
I actually don't know specifically, but it will be something
to do with the fact that you're.
Speaker 3 (35:51):
If you think about it, Look what your body does.
Speaker 6 (35:52):
Is it prioritizes different things at different times. So when
you eat your all the blood is going to your
stomach and dealing with that. But then when you start exercising,
the blood is pulled away from your stomach and goes
into your your big muscles, and that's where you can
get kind of like digestive discomfort.
Speaker 5 (36:11):
So there's an argument to say, like if you if
it's after school and your your child has got some
you've got some exercise that's going to be happening quite
soon after school, that you would give them a white
bread sandwich because it's white flower and it's instant, a
quicker source of food, because it feels like white bread
is the devil, except they of course they and all that.
Speaker 6 (36:34):
Yeah, you get no, no, yes, if you've got a
really spawty child, absolutely like, but there is there is
white bread, and there is white bread. Okay, like this
is this whole thing. Like so we buy like a
sour dough. Even if you buy some bread that is
less processed and doesn't have so many emulsifiers in it
and doesn't have a shelf life of like three weeks,
(36:56):
you know, this is those kind of But again with
kids like my kids can absolutely I could give them
a white bread sandwich jam sandwich. Nope, because they eat
loads of vegetables at their dinner the rest of you know,
there is room for that kind of thing, particularly with
fit active kids. You've got to think of those kind
of whitebread sandwiches as it's different for a teenage boy
(37:19):
who's doing rugby to a middle aged man or woman
or an older person who is you know, not eating
that much and trying to really quality get the quality
of nutrition.
Speaker 5 (37:29):
Right, yeah, okay, right, when need to take moment, we'll
be back in just to take it's nine minutes to
five new stalks. It'd be Yes News Talks. It'd be
with Clear, Turnbull, Clear Turnbull dot cot in Z. By
the way, if you want to check out some of
the resources Clear has got online. Just one last question
Clear after exercising, When do you actually need to think
about eating something straight after you've had a good workout.
Speaker 6 (37:51):
So if it's you know, less than an hour or less,
it's it's fine just to eat a normal next meal
at whatever time you're going to eat it within an
hour or so. If you've done that ninety minutes intensive
exercise and burnt off all your fuel, then I'd be
a little bit more effish and kind of keep it
within that half an hour window.
Speaker 3 (38:08):
Again.
Speaker 6 (38:08):
Try if you go to if you do you work
out and you find that you eat two hours later
and you.
Speaker 3 (38:14):
Feel rubbish, then pull it forward.
Speaker 6 (38:16):
If you find that you don't need to eat quite
so quickly, you are your own experiment in this space,
and it depends if you're training every day or just
a couple of times a week.
Speaker 5 (38:25):
Actually, just a question. I think it came out of
Scott's care. He sod it was a larger guy. Some
people think, oh, I don't need to eat because I'm
just going to burn off some fat while I'm exercising.
Speaker 6 (38:33):
Not true, No, it really doesn't, because essentially your body
then goes, oh, okay, we're we're there's no food around,
so we're in danger. So we'll just keep on too,
holding onto this, won't we So yeah, you just eating
less sometimes keeps you in the same size body. So yeah,
you still need to nourish yourself. You certainly nutrients for
(38:54):
your body to work.
Speaker 5 (38:55):
You've got to keep use food to keep the flywheel
spinning sort of thing.
Speaker 6 (38:58):
And we'll absolutely have and if you don't eat enough,
your body will compensate by just slowing in metabolism down.
Speaker 3 (39:03):
Yeah.
Speaker 5 (39:04):
Hey, great to catch up the start of the year
for Show of the Year. Claire, thanks so much, look
forward to catching up next time and clear Turnbull dot
co dot enz.
Speaker 3 (39:13):
Thank you very much. Have a wonderful afternoon.
Speaker 5 (39:15):
Excellent. We'll catch you soon. We will be back with
Smart Money next. We're talking d I v O r C. Well,
not necessarily. We're talking with a family and divorce lawyer
Sharon Chandra. She's going to be a new guest on
the show, talking about when people should join finances pre nups.
You know, when do you need a prenup? Is that
it must have or is it only for those who
(39:38):
have got well a lot to lose? It would be
the simple way of putting it. So we want your
cause and we're going to be a chat with Sharon
Chandra after the news for Smart Money, which is next
News Talks b.
Speaker 3 (40:13):
I Can't Catch My Bra, I Can't Catch My bra.
Speaker 1 (40:24):
For more from the Weekend Collective, listen live to News
Talks It'd be weekends from three pm, or follow the
podcast on iHeartRadio.
You're listening to the Weekend Collective podcast from News Talks.
Speaker 2 (00:09):
It'd be don't you win the body? I can do
this album.
Speaker 3 (00:15):
We'll be down to do the morning.
Speaker 2 (00:16):
Go the Baby Bone Seep Dummy Party by pushing on. Indeed,
don't you hear your body?
Speaker 3 (00:24):
I can do this album. We'll be down to do
the morning.
Speaker 2 (00:26):
Go to Baby Bone Steep, Dum Dum Jus Daddy Bunny.
Look what we're from. Como, reach down and to our
hearts and pull us through our feet down you know
the true things.
Speaker 4 (00:37):
We could disappree anywhere as long as I got you there.
When Sunday and welcome back. This is the Weekend Collective
on Tim Beveridge. And by the way, if you miss
any of.
Speaker 5 (00:48):
The hours after six o' what, you can go and
check him out on our iHeartRadio and just look for
the Weekend Collective. But right now it's time for the
Health Hub, where we're gonna have a chat about a couple,
well a couple of things. There's obviously the amount of
food that you eat every day, and there's the food pyramid,
and you know, the amount you consume might be based
(01:09):
on things like your age and height and many adults
will be aiming for a certain number of calories, et cetera.
But when you start getting a bit more active, the
question is do you need to eat too more differently
to compensate for it, or is that actually just the
opportunity to think, you know what I'm You know, I've
taken up a new habit. Maybe I need to start
eating more healthily and not undo it all with fish
(01:32):
and chips every second night anyway. And the other thing
about do we get too hung up on the details
of what needs to go into every meal? You know
your carbs, your fiber, you know your proteins, you know.
Should we just relax a little bit? I guess depends
how I would imagine intuitively that if there are some
(01:53):
people who are naturally healthy eaters because that's what they're
palette is, and others who think, oh, look, I don't
like to think about it too much, have fish and
chips every other night, and steak and this and that,
and before you know it, maybe you're not so healthy.
So anyway, but should you get hung up on those details?
We want to know what you think and your questions
on our eight hundred and eighty ten eighty in text
(02:13):
on nine two nine two and joining us. Look, she
pretty much needs no introductions as a nutritionist who's been
with us on the Health Hub for quite some time.
And it is clear turnbull. I was going to say
some other smart comments. Clear, but because she's still a
spring you're still a spring chicken. Anyway, welcome, clear, How
(02:34):
are you?
Speaker 3 (02:35):
Thank you?
Speaker 6 (02:36):
I am good and I'm very happy to be back
in summer after spending Christmas in the UK where it
was very cold cold on here just the UK.
Speaker 5 (02:45):
Did you manage to flip over to the continent at.
Speaker 3 (02:47):
All or I didn't. I didn't.
Speaker 6 (02:49):
Actually my brother lives in France, but he came to
the UK, so I did a very large loop and
saw everyone and did everything that you have to do
when you're from the other side.
Speaker 5 (03:00):
Did you enjoy it the last time? Was it?
Speaker 3 (03:02):
I did this?
Speaker 6 (03:04):
I think, Well, because my family aren't listening, I can
say this. You know, I think when anyone stays with
their family, the first week is fine, and then you know,
you stay with people a little bit too long and
then you.
Speaker 3 (03:15):
Want to get back in your own routine.
Speaker 6 (03:17):
But I did find, you know, when I go away overseas,
anywhere I find it fascinating. I spend a lot of
time in the supermarkets, a lot of time opening people's
pune trees and seeing what is going on in the
food trends. So that was one of the biggest highlights
for me, is actually seeing what's going on over there
in the world of health and nutrition. So I learned
(03:37):
a lot while I was there.
Speaker 5 (03:38):
What was the Christmas What was your Christmas meal?
Speaker 3 (03:41):
Like?
Speaker 5 (03:41):
What was the food like?
Speaker 6 (03:43):
Ah, very very traditional too. It's the old roast potatoes, turkey,
lots and lots of Brussels sprouts and actually I think
we had we had Yorkshire puddings, not necessarily traditional Christmas thing,
but also very British.
Speaker 5 (03:57):
Yeah, well that's about the Yorkshire puddings. Just flower and fair,
doesn't it.
Speaker 6 (04:01):
It's basically pancake mixture, so it's flower eggs and eggs
and water.
Speaker 3 (04:05):
But they are a kind of special special thing in
the UK. So all part of part of that Christmas tradition. Now.
Speaker 5 (04:13):
Actually, by the way, for any caller who's calling and
we've we've got a we're going to be making a
call on someone who's going to get a few little goodies,
actually a bit of a price peck.
Speaker 6 (04:21):
What have we got there clear Well, I say it's
the beginning of the year, but February does feel like
the beginning of a year.
Speaker 5 (04:27):
It's the beginning of the year. You can still set
at the beginning of the year in any you.
Speaker 3 (04:31):
Know, anywhere else in the world, it is not like that.
Both here it definitely is.
Speaker 6 (04:34):
So we've got a little pack to help you get
sorted for your new years. I've got one of my planners,
which will help you get organized with your healthy habits
and your fitness stuff, a copy of my book which
will help.
Speaker 3 (04:44):
You get your health and lifestyle in order.
Speaker 6 (04:48):
And then I've got a meal planner, a magnet habit
track of for your fridge, and a couple of healthy
recipe books.
Speaker 3 (04:53):
So basically a little kit.
Speaker 5 (04:54):
Just a little just a little get started thing. Actually
just sort of curiosity. You know, you might not know
the answer to this specifically, but you might have caught
the news the incredible story about Sam Ruth, who's run
the fastest mile for a New Zealander over He's sixteen
years old, and I was having a chat with Tia,
(05:15):
a producer, positing that I would imagine that as a
young well, he's a very successful athlete, but he would
be ripping through the calories that he can probably eat
what he wants. But that's probably a bit of a
crude summary, whereas Tira was sort of thinking he's probably
on a more moderated diet of you know, making sure
(05:36):
that he needs to meet certain targets when it comes
to calories. Yeah, what what a diet for a sixteen
year old? Vonder Kit be?
Speaker 6 (05:46):
You're apt to see, right, And this kind of plays
into what you talked about at the beginning, is like
energy or calories that you can burn off is one thing,
but where those calories come from also does matter in
terms of your performance, the results you get in any
exercise that you do, including running, and also, you know,
most importantly actually how you feel, because people.
Speaker 3 (06:07):
Can be you know, fast when they're running, or they
can do an event and.
Speaker 6 (06:12):
Be good at it but feel absolutely dreadful when they finish,
and you know, feel exhausted and tired. So those two
things really kind of need to be considered together for
him sixteen. You know, one of the things that people
often don't realize about kids and teenagers is they are
actually designed to eat a lot more than us adults.
And I find it really entertaining sometimes when I go
(06:35):
up for dinner or I'm at friends places and they
are like, well, we're adults and we're bigger people, so
they serve themselves a bigger portion, and because the teenagers
or the kids are smaller, they assume they need less food.
But really a lot of people it's the other way around, right,
We as adults a lot of the time are very
much more sedentary, and our teens and our kids are
running around like mad. So my eight year old, who's
(06:57):
super active, needs to eat more than me, even though
he's literally, you know, half my weight, and that's because
he's just crazy.
Speaker 5 (07:05):
An interesting question you just raised there because I mentioned
a lot of people listening and be like, of course
I served myself more than my ten year old. When
maybe the big steak, should the big steak go to
your it just feels wrongs.
Speaker 3 (07:21):
Yeah, And it really depends how active they are.
Speaker 6 (07:23):
So I've got two boys, one who is eight and
extremely active, like just does all the sports. He broke
his foot playing football yesterday, broakes his arm, doing all
these different activists honestly active, and he.
Speaker 3 (07:39):
Do you know what day one he's done.
Speaker 6 (07:41):
He's learned now's the hobble around in his moon boot,
and I'm like, oh my goodness, Honestly, they gave you
crutches for a reason. But he's naturally like crazy busy
and absolutely needs to eat more than me. And my
eleven year old is a reader, much more sedentary and
so weirdly, actually, with my kids, my little one definitely
(08:02):
needs to eat more than my big ones. So I
do think that that's and you know, to your point
at the beginning, what do we need to do when
we're eating for exercise depend depends on you your level
of exercise and how active you are. And it's not
just what you do in the gym or when you're working,
it's how active you are in your daily life.
Speaker 5 (08:21):
Because I was going to guess that if you are,
because it was the time of year where people have
a look at themselves and the you know, they've overdone
the you know, the leisure and the eating over over
over summer, and you look and you think, you know what,
the weather is still nice. You know, they've maybe started
a bit of an exercise habit or they want to
get into it a bit more. My guess would be
(08:44):
the starting approach would be don't change anything. But it
depends on where your diet's at, you know, because as
you know, plenty of people have said that. Often people
start going to the gym and they decide, I've earned
that muffin, I've earned those pancakes, and well, hang on
a minute, maybe you just start doing all your good work.
Maybe you should just stick to the status quo to
start with.
Speaker 6 (09:05):
One of the key things is when you start exercising,
A lot of people notice that that appetite does quite
rapidly increase, that does stabilize. So you know, once you're
if you've not done any exercise and then you're suddenly
adding in sixty minutes of white hardcore movement or a
lot more, your appetite will ramp up. So I think
one of the things is to be prepared for that
(09:26):
in the sense that you you could easily, like you said,
start having extra muffins and cakes and bits.
Speaker 3 (09:31):
And pieces because you're really hungry. So one of the
things is making sure.
Speaker 6 (09:35):
That you're getting enough protin in your meals and and
kind of planning in that you're going to have you know,
at least three kind of good meals a day in
that in that regard. But in terms of what I
tend to find actually is when people do start exercising,
they naturally often want to eat better. You actually, like
when you get back from doing a run or doing
(09:57):
a long well, if you yeah, it's particularly high intensity.
If you get back from a long walk, you can
definitely press on and a coffee, can't you. But if
you've got back from going to the gym, or you've
got back from doing a big swim or something like that,
often you do feel like nourishing your body a bit more.
Speaker 3 (10:12):
So it can be quite you know, your body can
kind of sort itself out in that way.
Speaker 5 (10:18):
So obviously the obvious one would be the obvious one,
which would raise I mean, I guess if you go
for if you go for a walk or a round,
you do something youre aerobic, does that place a different
stress on what you should be eating versus if you've
started getting into the gym, you've started that lift some
quite heavy weights, you know, Yeah, when what you should
should eat and win?
Speaker 3 (10:39):
Yeah, you're absolutely right.
Speaker 6 (10:40):
I mean, in both situations, you're burning calories, which is
energy which you can get from a variety of different foods.
When you're doing weight training, or resistance training, your protein requirements.
Your protein needs are going to go up. But one
thing just to bear in mind with that is when
it comes to the timing of protein. It used to
be like the research used to say, we're right, within
(11:03):
twenty minutes, you've got to absolutely get protein in and
you've got to run hurt and shaking the car and
if you haven't shaken it, you know, we really realize
that the majority of people, particularly recreational kind of levels
of exercise where you're going to the gym four times
a week or something like that two or four times,
is that it's actually more about how much protein you
have in your meals throughout the day and kind of
(11:25):
like thinking about the bigger picture of the way that
you eat. This is something I absolutely see working in
nutrition as people get like super focused and they're they're
taking their pre workout and they're post shaken this and
all these.
Speaker 5 (11:36):
Were adding extra calories, you know.
Speaker 6 (11:39):
A lot of the time they are, and then they
don't actually they don't address the rest of what they're
eating and the rest of the day. And then you know,
just because you do something around your exercise does not
actually make up for how you eat. And drink the
rest of the time. So, but you're absolutely right. I
do see a lot of people who train their bums off.
You know, their goal is to try and you know,
(12:00):
reduce their body fat, get themselves it's feeling fitter. And
and then if you are eating more and you're adding
in a shake and you're adding you're adding in food,
then you know you're not necessarily going to get the
results in body composition changes that you might want.
Speaker 5 (12:15):
Okay, if I'm into looks as the host of the shi,
I get to ask for a friend, which is me.
So I'm going. But I'm getting into the biking a
bit more, yes, which I love. But if I decide
I want to do it, you know, start going along
the rides and I want to feel a bit more
energy because I'm on one of those dreaded apps that
(12:37):
gives me tell me whether I'm second or third best
performance and all these you know, it locks you in
you But if you do want to have a ride
where you're going, you know what I really feel, I've
got a lot of energy to downe and feeling good.
Is there a way of managing your diet where for
an aerobic activity with which involves strength as well, that
you can give yourself your best chances of having a
positive experience.
Speaker 6 (13:00):
So one thing to understand about the human body is
that you've got about ninety minutes of fuel that is
available to you for that longer period of exercise. So
if you're going for a cycle that is sixty minutes
up to ninety minutes, you know you'll be sweet. Even
if you hadn't eaten before, you'd probably be okay in
(13:21):
the morning. Right if you hadn't eaten before, you're probably
at about sixty minutes going to feel start feeling a bit,
but you can probably get to sixty minutes and then
come home, have your breakfast, and do your thing.
Speaker 3 (13:31):
Right.
Speaker 6 (13:32):
When you start doing exercise that's longer than ninety minutes,
that gets to the point where your body has used
all of its straws of carbohydrate called glycogen, which is
in your muscles and your liver, and then it's going.
Speaker 3 (13:44):
And that is where people, particularly in.
Speaker 6 (13:46):
Cycling or running, start to struggle and they feel that
your legs feel heavy and.
Speaker 3 (13:52):
You feel like you can't go.
Speaker 6 (13:53):
You kind of hit that wall, and that is when
you're going to need some additional carbohydrate at that point
in time.
Speaker 3 (14:00):
Yeah, well, the pace that you're going.
Speaker 6 (14:01):
So you know, if you if you're telling me that
you're going meat pace and you're going so fast that
you can't you know, you can't breathe, and you're going
to need something like a sports drink or a gel
and water. If you're more of a recreational speed, Yes,
a banana would be absolutely fine. Some dried fruits, a
(14:22):
jam sandwich like some fast acting carbohydrate would be what
about would be absolutely ideal?
Speaker 3 (14:29):
Bar would be fine.
Speaker 5 (14:30):
Doesn't matter what you have. So are you telling me
it doesn't really matter where have for breakfast? If I'm
eating an ik breakfast? Just said breakfast and then you know,
wait for it digest.
Speaker 3 (14:38):
But and where you go, Yes, You've got to wait
for it to digest. There's no point.
Speaker 6 (14:41):
This is another big mistake that people make Timbers that
they it's like, you go, like, right, breakfast, twenty minutes out,
you go, think about what's happening to that food. So
that food is going from your mouth into your stomach.
As soon as you get on the bike, or as
soon as you start running, or as soon as you
start doing anything else, the blood diverts away from your
stomach because it thinks to itself. I need to worry
about digestion. Now I'll worry about running. So it yeah,
(15:05):
you need to have it much much work.
Speaker 5 (15:07):
How long does it take to actually just an update,
because how long does it take to diges your breakfast?
Speaker 3 (15:13):
Oh, it completely depends.
Speaker 6 (15:14):
I mean, if you're having like a banana and a
glass of milk or a smoothie or something like that,
then you know, half an hour before, forty five minutes
before it's going to be fine. If you're having two
eggs on toastas and avocado, you're talking two hours you know,
until that's going to get through. So having said that,
I think the most important thing is that different people
do respond differently. So if you have eggs on toast
(15:36):
an hour before and you're all good and you don't
get a stitch and you feel like your energy is good,
go you.
Speaker 3 (15:41):
But if you feel if it doesn't work, you need
an hour and a half.
Speaker 6 (15:44):
And I think this is where sports nutrition has massively
changed in the last couple of years, that we're really
individualizing it because people's digestive systems respond differently. You respond
differently to different food, so you are your own experiments
in terms of your performance.
Speaker 5 (16:00):
So if you're doing a long run or a long
bit of exercise and you were saying ninety minutes, it's
the sort of time where you're going to start using
up whatever fuel you've got available. You should technically have
that banana after you've been doing whatever you're doing for
forty five minutes or an hour.
Speaker 3 (16:15):
Yeah.
Speaker 6 (16:15):
Yeah, So if we're doing if I was helping someone
do like raise nutrition or figuring stuff out, yeah, you
don't wait for it to completely deplete. So if you're
going for a two or a two and a half
hour anything, then you probably in about forty five minutes
to an hour say okay, we'll we'll have a little
bit of something. And it's the same with hiking, right
My mum started getting into hiking in her sixties and
(16:36):
then is now doing it in her seventies and she's
finding that, you know, she needs to keep that fuel going.
And that does not mean eating handfuls of food. It
just means, you know, topping up to the point where
you feel good and you know how you feel, you know,
is it a handful is it half a handful of
nuts and dried fruit? Like, but you can absolutely overdo
(16:58):
it where you're actually overfueling, and then you know, there's
kind of that issue if you come back heavy than
when you died.
Speaker 5 (17:05):
Okay, because it's fascinating actually because now we're getting back
into school. Of course, there are a lot of kids
who are getting back into the school sport and you
will to make sure your kids have when they hit
the sports field that you've given them, because if you've
shoved a bunch of weetboks down they throw ten minutes
before you hit out the door, that's not necessary recipe
for them performing well, is it.
Speaker 7 (17:24):
Yeah?
Speaker 6 (17:25):
Well, weetbox actually is much more process than people realize.
So it doesn't actually break down your body even though
it's brown. It's because looked quite quickly. Oats would be different.
It's one of those things. It's funny, isn't it. All
these flaky brown cereals. People are like, oh, they're really
you know, going to digest slowly just because they're brown. Like, no,
not really, they're heavily process. They've just been made to
(17:48):
look like they're not.
Speaker 5 (17:50):
So that's of course we're going to get into it.
Eight hundred and eighty ten and Addy, we don't know
your questions on nutrition, any questions you've got. We're focusing
on your news exercise habit or how you eat for exercise,
but we've got any questions for clear we'd love to
hear from you on eight hundred eighty Scott.
Speaker 8 (18:08):
Hello, yeah seven Claire. Great afternoon here at krashis or
the winds starting to come.
Speaker 5 (18:13):
Up, good stuffy.
Speaker 8 (18:17):
So my question is I tend to be a weep
about the opposite When I go and do a heavy
exercise or workload, I eat a whole lot less. I
am a bigger, heavier guy. I always have been a
bigger heavier person. So I guess I've had that in
a little bit extra storage on board. You could say,
(18:39):
but yeah, is that an anomaly thing or is it normal?
Or what's to go there? Like right from kid right
through to now, Like I'm forty eight, but you know
I started high school at one hundred and fifteen kilos
and five eleven. But I can go and work for
twelve hours a day. I might have a couple of
cups of coffee or a couple of bottles of water
during the day and that's about it, and I don't
(19:00):
feel hungry.
Speaker 3 (19:03):
That's such a great question. So there's many.
Speaker 6 (19:05):
Appetite is quite a complex thing. One of the things
is coffee suppresses appetite number one. Appetite is quite individual.
Aphasite is also, to a degree, a kind of I
wouldn't say learns, not like the red thing, but it's anticipated.
So if you are a person that eats six times
a day, you will feel hungry six times a day
(19:26):
because your body and goes, oh, we normally eat at
ten o'clock, and actually it ramps up the hormones in
anticipation of it being ten o'clock for you to feel.
So if you are a person that's not been doing
that and you go for long periods of time without food,
your body's just got used to that, and therefore it
doesn't really bother sending the signals anymore. Whether that's a
(19:46):
good or a bad thing is a mix, because obviously
you still need nutrients, and when you go for long
periods of time without food, your body can then think, ooh,
you know, do we need to hold on to all
of the food when I finally get it. So that's
that whole two sides of it. But it's not an
anomaly anomaly. It's just that your body is adapted to
(20:07):
the way that you have that you have eaten.
Speaker 3 (20:10):
Basically, Yeah, like, as.
Speaker 8 (20:12):
I say, I can go and work at doing really
manual physical level. Or even when I was playing rugby kiddra,
I'd eight at say nine o'clock in the morning on
a Saturday, and I wouldn't eat again until Sunday. And
I wasn't a drinker. You know, you have your occasional
soft drink afterwards, but I guess the sugar from the
soft drink and as sort of replacing a little bit
(20:35):
of the food but also giving you that extra energy.
Speaker 6 (20:38):
Yeah, yeah, yeah, I mean so essentially what your what
your body has just done, is adapted to the way
that you've been that you've been fueling it. And actually,
you know, people can go for long periods of time
without food and actually not feel hungry.
Speaker 3 (20:52):
They can train themselves to do that.
Speaker 6 (20:53):
The real thing is is that good in terms of
are you getting the vitamins and minerals and everything that
you need by doing that? You know, because obviously if
you're not eating, you're not getting the nutrients. So that's
where people can you know, their bodies might not be
working as well as they need to.
Speaker 3 (21:07):
So but yeah, it is.
Speaker 6 (21:10):
You're a classic example, as we're all a bit different
and exercise for some people does suppress their appetite.
Speaker 3 (21:16):
For a lot of people it increases it. But you
might absolutely might be one of those people.
Speaker 6 (21:20):
So as long as we're trying to fuel your body
to feel your best, however that works for you, that's
really the goal.
Speaker 5 (21:27):
Hey, thanks for you course, Scott. Look, we'll take a break.
We'll be back in just a minute. We're with with
Clear Turnbull talking the sports nutrition basically eight hundred and
eighty T and eighty. We'll be back in a ticket's
twenty eight past four. Yes, so welcome back with this
is the health Haben. We're with Clear Turnbull talking about
sports nutrition, but nutrition for your new exercise habit or
any other questions you've got around just before we go
(21:50):
to Mary actually clear So for those parents out there
who you know, we're going to get into term and
sports activities. What's if you've got say Saturday morning sport,
what is a good breakfast to feed your kids to
of them energy for you know, a good hour or
two or more of activity.
Speaker 6 (22:10):
Yes, so I've got two boys that do exactly same.
We spend all sport the weekend. So my boys, what
do they have in the morning. Either they have porridge
with peanut butter and for a bit of extra protein
in it, or they will have eggs on toast, or
they will have I make banana pancakes, which is a banana,
(22:30):
one egg, and half a cup of oats blended together
and then made into a pancake with some yogurt. So
basically slow carbs, bit fruits and some protein is really
what you're looking for. It's if you've got kids that
don't get up in the morning on time, which I
absolutely do. Sometimes I give my kids like a piece
(22:51):
of whole grain toast with peanut butter on and make
a smoothie and they have it in the car on
the way there.
Speaker 5 (22:56):
What's the smoothie roughly? What's the smoothieu? Bas Yeah, I get.
Speaker 6 (23:00):
Milk, yes, yes, yes, all of that and off a
tablespoon of oats and if my blend is working well,
some cheer seeds as well.
Speaker 3 (23:09):
Yeah, and then they drink that in the car in
the way. Because sometimes some kids.
Speaker 5 (23:14):
In the morning, aren't they well, even mamm or Dad
might be a bit slow in the morning to be
frank actually, just on the pancakes side of things, you know,
just tasty sweet, not necessarily chea seeds and oats and things.
What's the story with pancakes in terms of hell on,
they'll keep keeping going for and digesting.
Speaker 6 (23:36):
It not very long because it's just white flour, right, So,
I mean, at the end of the day, it's literally
just white flowers.
Speaker 3 (23:40):
It's going to your blood chicken, that's going to go
up and it's going to come down.
Speaker 6 (23:43):
So with pancakes, if you're having them, you definitely need
some yogurt, You definitely need some some peanut butter and
some fruit. So basically the protein and fat offsets the
carbohydrate rise and will make it last in your system
for longer.
Speaker 5 (23:58):
How much how much peanut butter spoon or tablespoon or.
Speaker 6 (24:05):
Good tablespoon, you know, maybe even more for a child,
you know, but because with particularly with kids that are active,
you're not worried about their weight particularly and they're burning
it all off. You know, if you're a fifty year
old female or a guy that is trying to, you know,
really manage your energy, and you might want to have
a little bit less peanut butter because it is very
high in calories.
Speaker 3 (24:26):
But for an active child.
Speaker 6 (24:27):
Yeah, my kids, I shove a tablespoon or two in
and actually, like now for an afternoon snack. Sometimes they
have a banana chopped up in a bowl with a
big tablespoon of peanut butter just mixed through it, and
then they.
Speaker 3 (24:39):
Just eat that like that is whole food, easy quick.
Speaker 5 (24:42):
I like to Actually, I imagine that's because peanut butter
is delicious. Bananas are delicious, and I just imagine that
would go together quite nicely.
Speaker 3 (24:49):
It is my one of my one of my kids
eats it literally every day when it gets home from school.
Speaker 5 (24:53):
So peanut butter, how much? How much peanut butter better tablespoon?
Speaker 3 (24:57):
A good tablespoon, Yeah, you know, like a I'm generous. Yeah,
oh yeah.
Speaker 6 (25:03):
I just slice the banana and just kind of put
it on top of one of my other boys will
eat like you're getting fruit, but the other one doesn't
like it, So you know, yeasty, aren't they?
Speaker 5 (25:14):
Well, you know, put but banana. I think it's an
easy to sell that one. Let's take some more course. Mary.
Speaker 7 (25:19):
Hello, oh hi, I have to say a senior lady.
I play golf. I walk eighteen holes when I play golf.
I usually have a banana halfway around, and then I'll
have some sandwiches like like chicken an avocado on a
(25:40):
whole meal bread.
Speaker 8 (25:42):
Is there enough?
Speaker 7 (25:44):
And then I have a what's the name a.
Speaker 8 (25:48):
Drink as well, or.
Speaker 5 (25:58):
A proper drink naughty Mary, sorry, a sports.
Speaker 7 (26:05):
Drink, A sports drink?
Speaker 8 (26:08):
Is that enough?
Speaker 7 (26:10):
It was quite funny. I've just been reading Steve Williams book.
But he used to give Tiger and You're he would
take a banana and peanut butter sandwich and he gives
it to him on the seventh hole later on, and
it just made me crack up when I heard you
talking about the banana and peanut peanut butter. But can
(26:34):
you I've got a grandson who's allergic to peanut butter.
Could you substitute with almond butter? Does it do the
same thing?
Speaker 3 (26:44):
Yeah?
Speaker 6 (26:44):
Absolutely, So you can subsitute for the almond butter. If
somebody is allergic to nuts all together, or you know,
they want to put something in the school lunch box
that is nut.
Speaker 3 (26:53):
Free to peeny, which is sasame seed.
Speaker 6 (26:55):
You can get some teenis that are really quite good,
and I use that a lot in if a baking
recipe or a recipe calls for peanut buttery, you can
substitute it with TAHENI. In terms of your own goals
with your golf, how awesome that you're that you're out
there being active.
Speaker 3 (27:11):
That's so cool.
Speaker 6 (27:12):
One of the things I would just say is that
we know that as we get older, as as females, particularly,
our requirements for protein do go up and also calcium.
So one of the things I would just be mindful
of is, you know, when you're making your chicken sandwich, is.
Speaker 3 (27:29):
It just a tiny bit or can you put a lot?
You know it? Can you change your chicken to bread ratio.
Speaker 6 (27:34):
So that you're getting a lot more chicken in there
rather than just a little bit? And and in your savages,
could you take maybe take a boiled egg as well?
You know, having if you can tolerate it, not everyone
loves it, but having a glass of milk with a
meal or with your breakfast is in a way to
get a bit of extra protein and extra calcium. So
(27:56):
it's not necessarily changing what you're doing altogether, but definitely
being mindful of protein and calcium is really important.
Speaker 5 (28:04):
I guess the Christian Mary is how do you think
Mary can I just ask how do you feel during
the course of your golf round, because I mean the
answer would be if you feel a bit.
Speaker 7 (28:15):
I know today I had a good rounch, I felt good.
Speaker 5 (28:19):
Okay, Yeah, Well if you play well, it's all and it's.
Speaker 7 (28:23):
All, it's all about the company. If I was a
really good golfer like I did today and you know
she was burning up, of course, well it makes you
feel good doing it.
Speaker 5 (28:35):
Hey, thanks Mary, nice to hear from you.
Speaker 3 (28:37):
Just thank you.
Speaker 5 (28:38):
Just on the protein thing and breakfast time, how do
you understand quantities? How many grams of protein is a
good amount to be including in your breakfast at start
of the day or you know, before exercise.
Speaker 3 (28:53):
Great question.
Speaker 6 (28:54):
So one of the key things is that people's bodies
are very different sizes and sheets. So the way we
work out as Diegestis and nutritsness what people need is
based on a gram grams perkilo, and it's between one
point two and one point six grams per kilo for
most people. You know, when I was working, I used
to work in professional rugby and you know we were
(29:15):
working at two more grams per kilo, like, but most
people are not professional rugby players. So for the average
person somewhere about one point two to one point six
grams because people are such different shapes.
Speaker 3 (29:26):
So really, when you're looking at a meal, that ends.
Speaker 6 (29:28):
Up being about twenty to thirty maybe forty grams for
bigger people in a meal. Just to let you know,
on my website Clareturmble dot co, dot and z, if
you go to resources, you could download a free protein
guide that tells you exactly how much protein is in
different food because I know when you're listening to the radio.
Speaker 3 (29:47):
You're thinking, I can't remember this.
Speaker 6 (29:49):
So if you go to my website you can get
the free protein guide, but essentially around about like twenty
grams ish.
Speaker 3 (29:55):
You know what would that be? You know, a couple
of eggs there is how many grams?
Speaker 5 (30:00):
So you just dropped out there? How many grams?
Speaker 3 (30:02):
Sorry?
Speaker 6 (30:03):
About twenty twenty, twenty thirty for some people. You know,
if you're super active, big guy, maybe forty.
Speaker 5 (30:13):
So how one point two grams of protein per kilo
of your weight? So if I'm ninety kilos, that would
tell me I'm sort of wandering about twelve grams of
was that hanging on twelve or one hundred hundred grams?
One hundred and twenty grams.
Speaker 6 (30:27):
Yeah, so, and it's one point six to sorry, one
point two to one point six grams. So if you
are doing lots of resistance training, you're you're you know,
way more active high your middle aged woman, you might
need to be a bit higher. If you're less active,
you'd been near the one point two. So it's just
a range because I don't like getting people obsessed on it,
(30:49):
but it just gives you a ball park of where
to start.
Speaker 5 (30:52):
Okay, now, look we need to take another quick break.
We'll be back in just to take oh eight hundred
and eighty ten eight. If you've got any questions for
Clear Turnboard talking about sports nutrition, or you've got a
new exercise habit, do you need to you want to
pick your brains about what you should be eating before
and after us, call nineteen minutes to five news talks.
It'd be news talks it B. We're with a Clear
Turnbill Clearturnbull dot co dot n Z. By the way,
if you want to check out some of the resources
(31:13):
Clear has got there, including her protein calculator, I think
it was as you described. Clear.
Speaker 3 (31:19):
Yes, you can get the guide. I'll tell you what
you need to do.
Speaker 5 (31:21):
Hey, by the way, that protein, is there a daily
protein and take that you've that you were talking about
daily top lost you ops, we've just lost clear for
a second. We might need to just check a technical
thing here. Um, you got your back, okay? Is that
that protein thing? Is that a daily protein allowance that
you talked about one point two to one point six
(31:41):
grands per kiloil?
Speaker 3 (31:42):
That is that is correct? Yeah, that is it is.
Speaker 6 (31:45):
And I think one of the most important things to
understand about protein is people get really obsessed by thinking, oh,
there's only protein and meat, fish, chicken, eggs, yogurt.
Speaker 3 (31:53):
Like a cup of peas, a couple of green.
Speaker 6 (31:56):
Frozen peas has got six grams of protein, which is
as much as an.
Speaker 3 (32:00):
Egg, as has a cup of corn.
Speaker 6 (32:03):
Even as some like a handful of pasta has got
as much protein as an egg. It's not necessarily the
same quality, but it does add up to that final number.
So people don't have to get quite so obsessed by thinking.
Speaker 5 (32:16):
But how much to get in the morning, for instance,
I mean, how much of your daily intext should you
get in the morning before exercise?
Speaker 6 (32:22):
Well, in an ideal world, it would be great to
have it evenly split between breakfast, lunch, and dinner, right,
But the reality is that the way that we eat
in our society and our culture, and the speed that
people have, you know, the time that people have to
prepare food in the morning, that's the.
Speaker 3 (32:40):
Kind of part of it.
Speaker 6 (32:41):
So if we could get you know, thirty grams in
the morning, thirty to forty grams at lunch thirty four,
that'd be great. But the reality is that sometimes you
just got to accept that it's any only twenty at
breakfast because you know, people's lives, so well start with.
Speaker 3 (32:55):
Anyway, Yeah, yeah, yeah, exactly high clear.
Speaker 5 (32:58):
And term partners, blood tisters come back high and potassium
on hot meads, doesn't it bananas anymore? Any ideas how
to get and how down on a hurry? It's great
show cares.
Speaker 6 (33:08):
Yeah, So the whole the potassium and sodium need to
be kind of working balance in the body. I would
just well, I would kind of go back to your
GP first, because I mean I can suggest dietal changes,
but it could be something to do with the medication,
So it would just be asking your GP. They may
need to change the dosage of the medication in terms
(33:30):
of that, Okay.
Speaker 5 (33:32):
Clear do you recommend creatine for the active postmenopausal woman.
I'm starting to increase lifting as part of my fitness
and I've heard two to five grands would be good
starting doses, Michelle asks Michelle.
Speaker 6 (33:41):
Yeah, so yeah, yeah. Creating is the most well studied
of all supplements in the world. There is the most
money and time being spent on it. It is a
safe supplement. Creating exists naturally within some food products, including
meat for example. There is good research to show that
it can support recovery. It can support allow you to
(34:03):
kind of push heavier weight at the gym for some people.
So yes, it's perfectly safe to try. The dose is
around that. What I would just say is that you
can retain some fluid when you start using it. Some
people tolerate it, some people don't. I'm a person that
doesn't tolerate it. For example, just doesn't make me feel good.
(34:24):
But I've got a lot of my colleagues at MISS
Nutrition they absolutely love it. So start with a dose
more like one, two, three grams rather than going all
the way to five, and see if it works.
Speaker 3 (34:35):
This is the kind of thing to see. Give it
a couple of weeks.
Speaker 6 (34:40):
You know, if it's not making any changes within a
couple of weeks a couple of months, you know, you
don't need to carry on. But if it helps you
lift heavier weights and you don't get the negative side effects,
and it is one of those somethings that is worth trialing.
Speaker 3 (34:53):
It's cheap, it's well researched, and it's safe.
Speaker 5 (34:56):
Okay, hey, by the way, so how long do you
need to do if you're having a sort of piridge
or out sort of based breakfast like musli or whatever.
How long does it take before that becomes useful before
you hit the exercise?
Speaker 3 (35:08):
A good hour really?
Speaker 6 (35:09):
You know, if you're if you're having one of the
things is there's oats, and there's oats, so there's like
the quick porridge fluffy oats that you get in those
instant sachets, well that's probably gone in about half an hour.
If you're getting the thick, whole grain oats that are
the proper ones that are better for you, you know
that's going to take longer. So you know, the more
(35:29):
fat and protein things you've got in your stomach, the
longer it's going to take to go out. But if
you're feeling any discomfort, you're feeling sick. If you're feeling
you've got a stitch, you know, there's your answer that
it's you haven't left it long enough.
Speaker 5 (35:40):
Okay, well why do you get stitch?
Speaker 8 (35:42):
What is that?
Speaker 6 (35:45):
I actually don't know specifically, but it will be something
to do with the fact that you're.
Speaker 3 (35:51):
If you think about it, Look what your body does.
Speaker 6 (35:52):
Is it prioritizes different things at different times. So when
you eat your all the blood is going to your
stomach and dealing with that. But then when you start exercising,
the blood is pulled away from your stomach and goes
into your your big muscles, and that's where you can
get kind of like digestive discomfort.
Speaker 5 (36:11):
So there's an argument to say, like if you if
it's after school and your your child has got some
you've got some exercise that's going to be happening quite
soon after school, that you would give them a white
bread sandwich because it's white flower and it's instant, a
quicker source of food, because it feels like white bread
is the devil, except they of course they and all that.
Speaker 6 (36:34):
Yeah, you get no, no, yes, if you've got a
really spawty child, absolutely like, but there is there is
white bread, and there is white bread. Okay, like this
is this whole thing. Like so we buy like a
sour dough. Even if you buy some bread that is
less processed and doesn't have so many emulsifiers in it
and doesn't have a shelf life of like three weeks,
(36:56):
you know, this is those kind of But again with
kids like my kids can absolutely I could give them
a white bread sandwich jam sandwich. Nope, because they eat
loads of vegetables at their dinner the rest of you know,
there is room for that kind of thing, particularly with
fit active kids. You've got to think of those kind
of whitebread sandwiches as it's different for a teenage boy
(37:19):
who's doing rugby to a middle aged man or woman
or an older person who is you know, not eating
that much and trying to really quality get the quality
of nutrition.
Speaker 5 (37:29):
Right, yeah, okay, right, when need to take moment, we'll
be back in just to take it's nine minutes to
five new stalks. It'd be Yes News Talks. It'd be
with Clear, Turnbull, Clear Turnbull dot cot in Z. By
the way, if you want to check out some of
the resources Clear has got online. Just one last question
Clear after exercising, When do you actually need to think
about eating something straight after you've had a good workout.
Speaker 6 (37:51):
So if it's you know, less than an hour or less,
it's it's fine just to eat a normal next meal
at whatever time you're going to eat it within an
hour or so. If you've done that ninety minutes intensive
exercise and burnt off all your fuel, then I'd be
a little bit more effish and kind of keep it
within that half an hour window.
Speaker 3 (38:08):
Again.
Speaker 6 (38:08):
Try if you go to if you do you work
out and you find that you eat two hours later
and you.
Speaker 3 (38:14):
Feel rubbish, then pull it forward.
Speaker 6 (38:16):
If you find that you don't need to eat quite
so quickly, you are your own experiment in this space,
and it depends if you're training every day or just
a couple of times a week.
Speaker 5 (38:25):
Actually, just a question. I think it came out of
Scott's care. He sod it was a larger guy. Some
people think, oh, I don't need to eat because I'm
just going to burn off some fat while I'm exercising.
Speaker 6 (38:33):
Not true, No, it really doesn't, because essentially your body
then goes, oh, okay, we're we're there's no food around,
so we're in danger. So we'll just keep on too,
holding onto this, won't we So yeah, you just eating
less sometimes keeps you in the same size body. So yeah,
you still need to nourish yourself. You certainly nutrients for
(38:54):
your body to work.
Speaker 5 (38:55):
You've got to keep use food to keep the flywheel
spinning sort of thing.
Speaker 6 (38:58):
And we'll absolutely have and if you don't eat enough,
your body will compensate by just slowing in metabolism down.
Speaker 3 (39:03):
Yeah.
Speaker 5 (39:04):
Hey, great to catch up the start of the year
for Show of the Year. Claire, thanks so much, look
forward to catching up next time and clear Turnbull dot
co dot enz.
Speaker 3 (39:13):
Thank you very much. Have a wonderful afternoon.
Speaker 5 (39:15):
Excellent. We'll catch you soon. We will be back with
Smart Money next. We're talking d I v O r C. Well,
not necessarily. We're talking with a family and divorce lawyer
Sharon Chandra. She's going to be a new guest on
the show, talking about when people should join finances pre nups.
You know, when do you need a prenup? Is that
it must have or is it only for those who
(39:38):
have got well a lot to lose? It would be
the simple way of putting it. So we want your
cause and we're going to be a chat with Sharon
Chandra after the news for Smart Money, which is next
News Talks b.
Speaker 3 (40:13):
I Can't Catch My Bra, I Can't Catch My bra.
Speaker 1 (40:24):
For more from the Weekend Collective, listen live to News
Talks It'd be weekends from three pm, or follow the
podcast on iHeartRadio.
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