How To Eat For Performance | Tim Briggs

Tim Briggs is a nutritionist, CrossFit coach and the owner of WeDominateNutrition.com Most people with a gym membership have an idea of how to eat to facilitate weight change, but eating to maximise performance output is a another beast entirely. Today, expect to learn how to use diet to boost your strength, endurance or recovery, Tim's favourite protocols for eating around training & competitions, why the FODMAP diet is probably right for almost all of us and whether he's ever fully going to grow a topknot. Extra Stuff: Follow WDN on Instagram - https://www.instagram.com/wedominatenutrition/ Check out WDN's Website - https://www.wedominatenutrition.com/ Warrior Programming - https://www.warriorprogramming.com/ The Protein Works Supplements - https://bit.ly/TPWChrisWillx The FODMAP Diet - https://www.healthline.com/nutrition/low-fodmap-diet Check out everything I recommend - https://www.amazon.co.uk/shop/modernwisdom - Listen to all episodes online. Search "Modern Wisdom" on any Podcast App or click here: iTunes: https://apple.co/2MNqIgw Spotify: https://spoti.fi/2LSimPn Stitcher: https://www.stitcher.com/podcast/modern-wisdom - I want to hear from you!! Get in touch in the comments below or head to... Twitter: https://www.twitter.com/chriswillx Instagram: https://www.instagram.com/chriswillx Email: modernwisdompodcast@gmail.com

Chris WilliamsonhostTim Briggsguest

May 9, 20191h 28mWatch on YouTube ↗

EVERY SPOKEN WORD

150 min read · 30,020 words

0:00 – 15:00
(wind blowing) Ladies and gentlemen,…
1. CWChris Williamson
  (wind blowing) Ladies and gentlemen, I'm joined by Tim Briggs from Warry Programming and We Dominate Nutrition. Welcome.
2. TBTim Briggs
  Thank you.
3. CWChris Williamson
  You may remember Tim from such episodes as Why Does Fitness Hurt So Much-
4. TBTim Briggs
  Yeah.
5. CWChris Williamson
  ... and Can You Teach Mental Toughness?
6. TBTim Briggs
  Yeah.
7. CWChris Williamson
  Um, they were-
8. TBTim Briggs
  They were massive hit. I'm very opinionated. (laughs)
9. CWChris Williamson
  Incredibly opinionated.
10. TBTim Briggs
  Driven by opinion.
11. CWChris Williamson
  (laughs) That's exactly what it is.
12. TBTim Briggs
  And exactly will to the end of the day as well.
13. CWChris Williamson
  Ta- We, we... It's just the same. It's just a replicate. So today, we're going to be talking about how to eat for performance.
14. TBTim Briggs
  Yes.
15. CWChris Williamson
  Um, particularly for me, I'm, I'm interested in this.
16. TBTim Briggs
  Mm-hmm.
17. CWChris Williamson
  I know how to eat to get lean, but-
18. TBTim Briggs
  Yup.
19. CWChris Williamson
  ... if you were to say, "You've got a powerlifting meet next weekend, then you've got an endurance event the weekend after and then you've got a CrossFit competition the weekend after that-"
20. TBTim Briggs
  Yeah.
21. CWChris Williamson
  "... wha- how, what would you eat and why?" I, I wouldn't have a clue. I wouldn't-
22. TBTim Briggs
  (laughs)
23. CWChris Williamson
  ... know the first place to start.
24. TBTim Briggs
  First up, the athlete will be outrageous. (laughs)
25. CWChris Williamson
  (laughs) If they can do all of those things.
26. TBTim Briggs
  If they can do all of those, if they're gonna do a powerlifting meet, and did you say, like a-
27. CWChris Williamson
  Uh-
28. TBTim Briggs
  What was the last one as well?
29. CWChris Williamson
  ... the CrossFit event and then a, like a endur- like a, a root, marathon or something.
30. TBTim Briggs
  And a marathon. Pfft. Probably not gonna happen.
15:00 – 30:00
One hour work, but…
1. CWChris Williamson
2. TBTim Briggs
  One hour work, but when you look at, uh, football-
3. CWChris Williamson
  Yeah.
4. TBTim Briggs
  ... it's, it's interval training.
5. CWChris Williamson
  Brief intervals of sprinting.
6. TBTim Briggs
  So you're recovering, then you sprint-
7. CWChris Williamson
  Yeah.
8. TBTim Briggs
  ... then you're recovering, then you sprint. When you're sprinting, what are you doing? You're using carbohydrates as fuel.
9. CWChris Williamson
  Right.
10. TBTim Briggs
  You're going glycolytic and you're spiking your heart rate.
11. CWChris Williamson
  Okay. So-
12. TBTim Briggs
  So yet again, you'll need carbohydrate, and often with elite teams, they'll load carbohydrate before, they'll load carbohydrate in halftime, and load carbohydrate post.
13. CWChris Williamson
  I've always wondered this. Are you able, like, having intra-workout-
14. TBTim Briggs
  Mm-hmm.
15. CWChris Williamson
  ... carbs-
16. TBTim Briggs
  Yes.
17. CWChris Williamson
  ... is your body able to absorb that with, like, sufficient speed for it to matter?
18. TBTim Briggs
  Well, yes.
19. CWChris Williamson
  Like, how long-
20. TBTim Briggs
  Yes.
21. CWChris Williamson
  ... does it take to hit your stomach? It must be 20 minutes to hit your stomach, surely.
22. TBTim Briggs
  But then again, if you're training for an hour-
23. CWChris Williamson
  Mm-hmm.
24. TBTim Briggs
  ... that 20 minutes is fine.
25. CWChris Williamson
  Yeah. Okay.
26. TBTim Briggs
  If you look at it that way.
27. CWChris Williamson
  No, no, no, yeah, I, I, I totally get it. I just, I-
28. TBTim Briggs
  See, we always recommend, now we're g- I know we've gone off piece, but it'd be good to talk about it, um, timings of nutrition.
29. CWChris Williamson
  Okay, yeah.
30. TBTim Briggs
  Especially for, for sport performance. So we categorize it in several windows. You've got your pre, and that'll be maybe an hour or two-
30:00 – 45:00
Yeah. …
1. TBTim Briggs
  50 grams, which is one portion-
2. CWChris Williamson
  Yeah.
3. TBTim Briggs
  ... of granola in a bowl-
4. CWChris Williamson
  (laughs) You look at it like a sad, lonely child, don't you?
5. TBTim Briggs
  Yeah. You're like, "What?" (laughs)
6. CWChris Williamson
  "Is this all that there is?"
7. TBTim Briggs
  "Is this all there is?"
8. CWChris Williamson
  "Can I have some more please, sir?"
9. TBTim Briggs
  Then you take your bowl off the scale, continue to pour.
10. CWChris Williamson
  (laughs) It's just no one knows.
11. TBTim Briggs
  Put your scale to one side.
12. CWChris Williamson
  No one knows anymore.
13. TBTim Briggs
  (laughs)
14. CWChris Williamson
  Yeah.
15. TBTim Briggs
  Hopefully that camera didn't catch anything-
16. CWChris Williamson
  Yeah.
17. TBTim Briggs
  ... of what we've just done.
18. CWChris Williamson
  Uh, uh, I s- I totally get it. Um, so yeah, I mean, the, the Ross Edgley thing, man, he's a fucking animal.
19. TBTim Briggs
  He is.
20. CWChris Williamson
  I'm go- I'm going to see his live show.
21. TBTim Briggs
  Okay.
22. CWChris Williamson
  So-
23. TBTim Briggs
  Run me through it. What's-
24. CWChris Williamson
  ... I'm, I, don't-
25. TBTim Briggs
  ... the itinerary?
26. CWChris Williamson
  I have no idea. He's doing a live show where he'll be doing experiments live on stage and talking about the swim and-
27. TBTim Briggs
  Okay.
28. CWChris Williamson
  ... um, it's kind of a, I think, The World's Fittest Tour will be a live version of his, uh, book, which is pretty-
29. TBTim Briggs
  Mm-hmm.
30. CWChris Williamson
  ... pretty interesting.
45:00 – 1:00:00
Yeah. …
1. CWChris Williamson
  that in, like, it would be probably almost-
2. TBTim Briggs
  Yeah.
3. CWChris Williamson
  ... undrinkable.
4. TBTim Briggs
  Yeah.
5. CWChris Williamson
  Like, it's crazy th- Which is actually, at the moment, because I'm dieting, it's actually quite nice.
6. TBTim Briggs
  Mm-hmm.
7. CWChris Williamson
  It's a lot more satiating.
8. TBTim Briggs
  Yeah.
9. CWChris Williamson
  But when it comes to me trying to get those calories in, I would certainly be switching across. Um, bulk powders do this. They do two, but the one that you want is the, um, beef isolate.
10. TBTim Briggs
  Yeah.
11. CWChris Williamson
  How the fuck they manage to get-
12. TBTim Briggs
  I've cur- I've currently got this.
13. CWChris Williamson
  Have you?
14. TBTim Briggs
  I've currently got that protein, yeah. The chocolate one?
15. CWChris Williamson
  Yes. Good.
16. TBTim Briggs
  It's good. It is good.
17. CWChris Williamson
  Lot thinner.
18. TBTim Briggs
  A lot thinner. But, um, so let's go back around-
19. CWChris Williamson
  Yes.
20. TBTim Briggs
  ... your dieting.
21. CWChris Williamson
  Okay.
22. TBTim Briggs
  Let's, let's run through this.
23. CWChris Williamson
  Me dieting?
24. TBTim Briggs
  Let's run through this. So in terms of you dieting, what's your approach to dieting?
25. CWChris Williamson
  Just dial-
26. TBTim Briggs
  Because-
27. CWChris Williamson
  ... dial the cals back. (laughs)
28. TBTim Briggs
  You dial the cals back. (laughs)
29. CWChris Williamson
  Yeah.
30. TBTim Briggs
  So have you understood your TDEE or your metabolic baseline as we, we'd suggest? So-
1:00:00 – 1:10:17
Mm-hmm. …
1. CWChris Williamson
  like, I always use this example, I used it on our first ever podcast where I said that if you look at, especially in bodybuilding, but also to a degree in powerlifting and things like that, a lot of people i- in the buildup to their particular competition in a, a sport of choice that isn't CrossFit-
2. TBTim Briggs
  Mm-hmm.
3. CWChris Williamson
  ... will actually not look forward to that comp prep.
4. TBTim Briggs
  Yeah.
5. CWChris Williamson
  So you'll see people, especially bodybuilding guys, everyone will have someone who's done a fitness show or a bodybuilding show on their Facebook, and they'll say, "Now begins the start of my 16-week cut."
6. TBTim Briggs
  Yeah. Start hell.
7. CWChris Williamson
  Like, it's gonna be s- yeah, it's gonna be savage.
8. TBTim Briggs
  Yeah.
9. CWChris Williamson
  And like, "I'm sorry if I'm not really gonna be friendly," and this, that, and the other. And you're like-I, I mean, if you take the equivalent period for CrossFitters, which is December until, I guess, February for the open or the-
10. TBTim Briggs
  It's all changed now, but yeah.
11. CWChris Williamson
  Yeah. Um, if you take any period up until a competition, it's their favorite time.
12. TBTim Briggs
  Yeah.
13. CWChris Williamson
  They're training once or twice a day. They're loving the training. Everything's going min.
14. TBTim Briggs
  Exactly.
15. CWChris Williamson
  Everything's dialed in. They're eating like fuck. Like, they're getting to eat loads. They're out getting loads of fresh air.
16. TBTim Briggs
  Yeah.
17. CWChris Williamson
  Like, uh, it's, uh, I imagine it must be similar for a lot of, um, a lot of guys that do powerlifting that don't have to meet weight.
18. TBTim Briggs
  Yes.
19. CWChris Williamson
  Like, if you get to constantly pee- like, rep PB over and over-
20. TBTim Briggs
  100%.
21. CWChris Williamson
  ... and over again, it must be cool. Whereas, again, you know, l- like we said, if you know as an MMA athlete that you're going in and you've got this-
22. TBTim Briggs
  You're gonna hate life.
23. CWChris Williamson
  ... yo- you've got this week looming over you-
24. TBTim Briggs
  Yeah.
25. CWChris Williamson
  ... where you're like, "Holy fucking shit." Like ...
26. TBTim Briggs
  But worse for those, like that, that dehydration effect on your brain and your cognitive approach. Then you're gonna go and step in the ring and get punched in the face.
27. CWChris Williamson
  It's almost like, um, it's almost a different element of the sport.
28. TBTim Briggs
  It doesn't sit that well with me. Yeah.
29. CWChris Williamson
  It's a different element of the sport, I think. Like, uh, I, I ... You can be the best fighter in the world.
30. TBTim Briggs
  Mm-hmm.

Episode duration: 1:28:13

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(wind blowing) Ladies and gentlemen,…

One hour work, but…

Yeah. …

Yeah. …

Mm-hmm. …

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