Download my “How to Train According to the Experts” guide
Discover my premium podcast, The Aliquot
Nutrition, supplementation, and recovery are foundational for enhancing exercise performance, but their full potential often remains untapped. In this episode, Dr. Andy Galpin, a renowned expert who has coached Olympians, world champions, and professional athletes across major sports, breaks down exactly how to leverage these critical elements to meaningfully enhance your results.
Timestamps:
- (00:00) Introduction
- (05:01) Eating to perform vs. eating to live longer—do you have to choose?
- (08:20) Training fasted—are the mitochondrial benefits worth it?
- (14:53) What should you eat before early-morning strength training?
- (16:52) Why nutrient timing isn't critical for the average exerciser
- (18:44) Is intermittent fasting killing your gains?
- (29:24) Carbs before resistance training—fuel or fluff?
- (31:07) Endurance fueling strategies—what actually works?
- (36:02) When is post-exercise carb intake truly essential?
- (37:35) Game day fueling—how to get it right
- (40:25) Carb supplements vs. whole foods—what do elite athletes actually eat?
- (43:18) Rethinking fat intake for exercise performance
- (46:14) Metabolic flexibility—how the term got hijacked
- (50:39) The real test of metabolic health—why skipping a meal shouldn't break you
- (51:55) Are anaerobic and aerobic systems truly separate?
- (55:56) Does protein timing really matter?
- (58:27) Whole foods vs. protein powders
- (1:03:21) Fat timing—overlooked or irrelevant?
- (1:04:48) The truth about seed oils and saturated fat
- (1:09:43) Magnesium—who actually needs to supplement?
- (1:11:43) The problem with magnesium blood tests
- (1:13:01) Why the magnesium RDA might not be enough
- (1:13:54) Magnesium citrate, glycinate, or threonate—does it matter?
- (1:15:55) Do magnesium supplements really aid recovery?
- (1:18:35) Omega-3 supplementation—is the AFib risk real?
- (1:22:10) Can omega-3s prevent muscle loss during inactivity?
- (1:26:14) Why "performance anchors" matter more than supplements
- (1:30:47) Iron deficiency—the hidden performance killer?
- (1:33:42) Does caffeine before workouts increase fat burning?
- (1:35:29) Caffeine cycling—smart strategy or outdated myth?
- (1:38:45) Can music measurably enhance workout performance?
- (1:39:57) Rhodiola rosea—fatigue fighter or placebo?
- (1:44:38) Beetroot, citrulline, arginine—do nitric oxide boosters work?
- (1:55:07) Beta-alanine—why the tingles might be worth it
- (2:01:05) Is 5g of creatine really enough?
- (2:02:18) Sodium bicarbonate—effective fatigue buffer or GI nightmare?
- (2:04:36) Can you trust what's in your pre-workout supplement?
- (2:06:54) Is too much caffeine killing your performance gains?
- (2:07:41) Can antioxidants blunt exercise performance?
- (2:08:40) High-dose vitamin C—immune protection or adaptation killer?
- (2:15:12) Do anti-inflammatories sabotage your gains?
- (2:17:38) Tart cherry juice—recovery aid or overhyped?
- (2:21:04) Is glutamine the immune booster athletes need?
- (2:29:11) Can collagen actually strengthen tendons?
- (2:33:26) Does glucosamine chondroitin actually help joints?
- (2:34:28) What really happens during recovery—signaling vs. inflammation
- (2:37:25) The most important recovery metric
- (2:39:05) How increased blood flow accelerates muscle repair
- (2:43:55) Why persistent soreness might mean your fascia's at fault
- (2:47:0
Popular Podcasts
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com
CrimeLess: Hillbilly Heist
It’s 1996 in rural North Carolina, and an oddball crew makes history when they pull off America’s third largest cash heist. But it’s all downhill from there. Join host Johnny Knoxville as he unspools a wild and woolly tale about a group of regular ‘ol folks who risked it all for a chance at a better life. CrimeLess: Hillbilly Heist answers the question: what would you do with 17.3 million dollars? The answer includes diamond rings, mansions, velvet Elvis paintings, plus a run for the border, murder-for-hire-plots, and FBI busts.