HHR 003: Metabolic Flexibility With Mike T. Nelson
This week I had a really informative discussion with Dr. Mike T. Nelson. He is an author, speaker, and expert in nutrition and metabolism. Dr. Mike shared some major knowledge during this episode. After our discussion I will be making some major changed in my nutrition and overall health programs.
You will want to have a pen and paper handy to take notes!
To help you capture the highlights of our conversation, here are the show notes created by Karla Grove from Cheat Sheet Plus:
Show Notes
What is Metabolic Flexibility?
The ability of your body to use the two main field sources – fats and carbohydrates.
You want to use both, but you need to use them at the right time. For example, for a heavy weight training session, you want to use carbohydrates to the highest degree. But low intensity activities need to use fat. You want to be able to switch between these two.
How do you use metabolic flexibility?
Move most of your carbohydrates before and after heavy training. During the day you want periods of lower levels of insulin, so your body can use fat more.
When you take in more carbohydrates, your body releases insulin. Insulin is a fuel selector. When it is high, it pushes your body to use carbohydrates. When it is low, it pushes your body to use fat.
For an afternoon session, eat carbs about an hour or 2 before. Listen to your body and how you feel during the session and adjust as needed.
You want to use higher glycemic carbohydrates – potatoes, white rice, bananas, dates. These release more insulin quicker and are digested faster.
If you are using liquid carbohydrate and protein, take it 30-45 minutes before the workout.
I’m a big fan of Vitargo – liquid carbohydrate, can take it very short before workout, doesn’t bother digestion. Convenient.
Should I use Pre-workout supplements?
For pre-workout, make sure you have enough calories, with good protein. Some type of caffeine beforehand is fine. Capsule or tablet form is good to get the correct amount, start at 100-200 mg. Equivalent to a small cup of coffee, not the mega ones.
If you always need a pre-workout supplement in order to train, then something else is wrong. You have a different issue
