How To Eat For Performance | Tim Briggs

Chris Williamson 0:00 (wind blowing) Ladies and gentlemen, I'm joined by Tim Briggs from Warry Programming and We Dominate Nutrition. Welcome.

Tim Briggs 0:13 Thank you.

Chris Williamson 0:14 You may remember Tim from such episodes as Why Does Fitness Hurt So Much-

Tim Briggs 0:19 Yeah.

Chris Williamson 0:19 ... and Can You Teach Mental Toughness?

Tim Briggs 0:21 Yeah.

Chris Williamson 0:21 Um, they were-

Tim Briggs 0:22 They were massive hit. I'm very opinionated. (laughs)

Chris Williamson 0:25 Incredibly opinionated.

Tim Briggs 0:26 Driven by opinion.

Chris Williamson 0:27 (laughs) That's exactly what it is.

Tim Briggs 0:28 And exactly will to the end of the day as well.

Chris Williamson 0:30 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.

Tim Briggs 0:35 Yes.

Chris Williamson 0:36 Um, particularly for me, I'm, I'm interested in this.

Tim Briggs 0:39 Mm-hmm.

Chris Williamson 0:40 I know how to eat to get lean, but-

Tim Briggs 0:42 Yup.

Chris Williamson 0:42 ... 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-"

Tim Briggs 0:52 Yeah.

Chris Williamson 0:52 "... wha- how, what would you eat and why?" I, I wouldn't have a clue. I wouldn't-

Tim Briggs 0:56 (laughs)

Chris Williamson 0:56 ... know the first place to start.

Tim Briggs 0:57 First up, the athlete will be outrageous. (laughs)

Chris Williamson 1:00 (laughs) If they can do all of those things.

Tim Briggs 1:02 If they can do all of those, if they're gonna do a powerlifting meet, and did you say, like a-

Chris Williamson 1:05 Uh-

Tim Briggs 1:05 What was the last one as well?

Chris Williamson 1:06 ... the CrossFit event and then a, like a endur- like a, a root, marathon or something.

Tim Briggs 1:10 And a marathon. Pfft. Probably not gonna happen.

Chris Williamson 1:12 Need to be Jordan Wallace, don't you?

Tim Briggs 1:13 Yeah, it'd be Jordan Wallace. (laughs)

Chris Williamson 1:15 Jordan Wallace can do all those things.

Tim Briggs 1:16 Yeah. The power a little bit... Nah, I joke, I joke.

Chris Williamson 1:18 We'll see.

Tim Briggs 1:19 Got my power though. And you.

Chris Williamson 1:20 Um, so we're gonna talk about that. Um, uh, uh, is there a, a basis to start from in understanding-

Tim Briggs 1:28 Yeah.

Chris Williamson 1:28 ... um, sports nutrition?

Tim Briggs 1:30 Yeah, so the way we approach nutrition, we look at health first. So we look at the micros as well as the overall energy balance, and that's where we start every athlete that does We Dominate Nutrition. So we look at all deficiencies, we look how we can kind of manipulate the micronutrients as well as the macronutrients. The micros are the vitamins and minerals. Uh, if you have deficiencies on those, your energy's going to be affected, you're going to be quite lethargic, your recovery's gonna be down, and that can all be, uh, targeted through food. So we can look at eating a variety of veggies, eating the whole spectrum of colors of fruit and veg, maybe supplement with a green shake, maybe even a vol- multivitamin.

Chris Williamson 2:12 Mm-hmm.

Tim Briggs 2:12 Uh, that's where we kind of start things, 'cause if we've got those deficiencies, we're gonna be down long term when we do get to these competitions.

Chris Williamson 2:20 Okay. So starting with the micro to me-

Tim Briggs 2:22 Mm-hmm.

Chris Williamson 2:22 ... seems quite contrary to what I would have heard in the past.

Tim Briggs 2:25 Yes.

Chris Williamson 2:25 Like, macros are all they are.

Tim Briggs 2:27 Yeah.

Chris Williamson 2:27 That's like a hashtag calorie fucking deficit, mate.

Tim Briggs 2:29 Yeah.

Chris Williamson 2:30 Um, so... (clears throat)

Tim Briggs 2:32 Oh, don't get me wrong, we do start with giving the overall energy-

Chris Williamson 2:35 Mm-hmm.

Tim Briggs 2:35 ... to try and, uh, reach the metabolic baseline. That's what we kind of call the TDEE. It's a total daily energy expenditure.

Chris Williamson 2:44 Yup.

Tim Briggs 2:45 So we call it, uh, the metabolic baseline, where we just kind of take into account daily activity, sport, uh, thermogenesis, things like that.

Chris Williamson 2:54 Mm-hmm.

Tim Briggs 2:54 So energy that you're going to burn and how much of, but with the TDEE, it's a little bit skewed for CrossFit because it doesn't really take into account the intensity of it. It's more like if you sat on the bike for 45 minutes-

Chris Williamson 3:08 Mm-hmm.

Tim Briggs 3:09 ... and lived fairly sed- sedentary life.

Chris Williamson 3:11 Mm-hmm.

Tim Briggs 3:12 Where as everybody that does CrossFit these days, they're probably s- uh, stand up desks, probably got little pedals and standing up-

Chris Williamson 3:19 (laughs)

Tim Briggs 3:19 ... the, the full CrossFit life.

Chris Williamson 3:21 Yeah.

Tim Briggs 3:21 They'll probably run to lunch and things like that.

Chris Williamson 3:22 Yeah.

Tim Briggs 3:23 They'll go to the CrossFit class.

Chris Williamson 3:24 Mm-hmm.

Tim Briggs 3:25 They'll stretch, they'll foam roll, they'll probably sit on the bike 10, 15 minutes before the class. They'll jump in, they'll start to get warm again with the class. Then the heart rate's going to be up throughout.

Chris Williamson 3:35 Mm-hmm.

Tim Briggs 3:36 And with our kind of like, uh, workouts are going to be high intensity, so we'll get our heart rate up to 90% of your heart rate over the three minutes, say if it is Fran.

Chris Williamson 3:48 Mm-hmm.

Tim Briggs 3:49 Then your heart rate's going to be burning for a lot more than three minutes-

Chris Williamson 3:53 Mm-hmm.

Tim Briggs 3:53 ... and your energy is going to be through the roof if you consumed.

Chris Williamson 3:56 Yeah.

Tim Briggs 3:57 Whereas if you just sat on the bike, it's just gonna be-

Chris Williamson 4:00 A lot more steady way. That's the after-burn effect, right?

Tim Briggs 4:02 Like baseline level. Yeah, the after-burn effect will probably last 30, 40, 50 minutes-

Chris Williamson 4:05 Wow.

Tim Briggs 4:05 ... depending on how, uh, hard you go.

Chris Williamson 4:07 Yeah. And how unfit you are.

Tim Briggs 4:08 And that, how unfit you are.

Chris Williamson 4:09 Cool. So you're starting with the micro.

Tim Briggs 4:11 Yes.

Chris Williamson 4:12 Cool. And, uh, you said colors of veggies and-

Tim Briggs 4:15 Yeah.

Chris Williamson 4:15 ... spectrum of food and stuff like that-

Tim Briggs 4:17 Yeah.

Chris Williamson 4:17 So how do you ensure that... I'm gonna guess that we're talking at this stage about an athlete that's just in training probably-

Tim Briggs 4:23 Yes.

Chris Williamson 4:23 ... as opposed to prepping for a comp?

Tim Briggs 4:25 So yeah, it, everybody's kind of in a comp prep mode, regardless of where you are, that's how we kind of treat everybody. The, um... Say you might have a comp coming in six, eight weeks.

Chris Williamson 4:35 Mm-hmm.

Tim Briggs 4:35 We look at your overall kind of food intake-

Chris Williamson 4:38 Mm-hmm.

Tim Briggs 4:39 ... and we'll kind of coach you through which veggies to eat-

Chris Williamson 4:42 Mm-hmm.

Tim Briggs 4:43 ... um, which deficiencies you may have, and we're not firmly going to understand without any bloods taken-

Chris Williamson 4:49 Yeah.

Tim Briggs 4:49 ... if you do have these massive deficiencies, but we're just going to try and overload on these as a result.

Chris Williamson 4:53 What's the staple, uh, foods that you go to kind of get all of these things up or where do you notice deficiencies most commonly with your athletes?

Tim Briggs 5:01 Just complete lack of greens-

Chris Williamson 5:03 (laughs)

Tim Briggs 5:04 ... really to be honest. (laughs)

Chris Williamson 5:06 (laughs)

Tim Briggs 5:06 Sounds quite funny but like, um, we are, we... When my athletes check in, there's always like a food quality scale, then there's how many portions of your micros have you eaten on a daily basis, and I always notice at the start it's maybe like one to two-

Chris Williamson 5:23 Mm-hmm.

Tim Briggs 5:23 ... and we try and prise a little bit more out of them then go for different colors and satisfy different micro ranges.

Chris Williamson 5:30 It s- it s- it sounds like you're trying to train a naughty dog.

Tim Briggs 5:32 Exactly.

Chris Williamson 5:32 You know, like for a first, we're gonna get him to wee, like, on the mat-

Tim Briggs 5:36 Yeah.

Chris Williamson 5:36 ... and then we're going to get him to wee in the garden and then he-

Tim Briggs 5:39 Yeah.

Chris Williamson 5:39 ... can wee on the field outside, like-

Tim Briggs 5:40 Oh, 100%.

Chris Williamson 5:41 Wee on the field outside.

Tim Briggs 5:42 I've been through that as well-

Chris Williamson 5:43 Oh, you have actually? Yeah.

Tim Briggs 5:44 ... with my child, yeah.

Chris Williamson 5:44 He still wees on the carpet?

Tim Briggs 5:45 He does. Shits in the carpet. (laughs)

Chris Williamson 5:47 (laughs) He does. He does. He does, yeah. Um, so if someone is thinking, "That sounds a lot like me"-

Tim Briggs 5:53 Yeah.

Chris Williamson 5:53 "... I am struggling to get greens into my diet-

Tim Briggs 5:55 Mm-hmm.

Chris Williamson 5:55 "... that," um, my hand goes in the air for that as well. Um, what are some bits of advice that you can give for how people can slot it into-... their cooking schedule and their eating schedule without it being too kind of, uh, uh, impacting on their normal routine too much.

Tim Briggs 6:11 First up, I would go for a green shake in the morning.

Chris Williamson 6:14 Mm-hmm.

Tim Briggs 6:14 There's a few variations on how you can do this. You get greens powder, anywhere you can kind of get it from, or you can kind of make your own.

Chris Williamson 6:21 Link will be in the show notes below to the Protein Works. They do a fantastic greens powder, and also if you use the code-

Tim Briggs 6:29 Oh. (laughs)

Chris Williamson 6:29 ... that is linked in the show notes below, you will be able to get 30% off everything on the site.

Tim Briggs 6:34 Great prep.

Chris Williamson 6:35 There we go.

Tim Briggs 6:36 Yes, so you can use Protein Works Greens.

Chris Williamson 6:39 Yep.

Tim Briggs 6:39 Hashtag ad.

Chris Williamson 6:41 Yeah.

Tim Briggs 6:41 And, um, or we can make our own, so we can throw some spinach, some beetroot, just tons of veggies in a shake, blitz it up. Might not be that tasty, but you'll knock f- a few portions of your micros out for the day.

Chris Williamson 6:55 Mm-hmm.

Tim Briggs 6:55 Then move on to your breakfast, have a handful of spinach with your breakfast.

Chris Williamson 6:58 Mm-hmm.

Tim Briggs 6:59 Then look at your prepped meals throughout the day. Try and balance them out, so it's like one-third protein, one-third carbohydrate, one-third veggies, and if you have that balance throughout every meal, probably going to be there or thereabouts.

Chris Williamson 7:13 Mm-hmm. So that's the, the very kind of rough, low resolution-

Tim Briggs 7:17 Yeah.

Chris Williamson 7:17 ... but I, I, you know, I think trying to micro, um, micromanage these meals with this amount of this particular food-

Tim Briggs 7:26 Mm-hmm. Yeah.

Chris Williamson 7:27 ... and things like that. So you're literally just saying aim to split your meals up as-

Tim Briggs 7:30 Mm-hmm.

Chris Williamson 7:30 ... protein, carbs, veg-

Tim Briggs 7:32 Yeah, yeah.

Chris Williamson 7:32 ... as th- as each of the thirds.

Tim Briggs 7:34 Yeah.

Chris Williamson 7:34 And then where are fats coming in?

Tim Briggs 7:36 Fats will probably be with your meats.

Chris Williamson 7:38 Yeah.

Tim Briggs 7:38 Or they'll be a little bit with your food, maybe a little bit after, you can have a nut bar, for instance. This is just with kind of like a prepped meal.

Chris Williamson 7:45 Yeah.

Tim Briggs 7:45 It's a little bit harder to get fats in there. You can throw avocado in-

Chris Williamson 7:48 Mm-hmm.

Tim Briggs 7:48 ... for another range of micros.

Chris Williamson 7:49 I hate, I hate avocado.

Tim Briggs 7:51 It's, it's-

Chris Williamson 7:51 It's all slimy and awful.

Tim Briggs 7:52 ... it's split, isn't it? Like, a lot of people love it, a lot of people hate it.

Chris Williamson 7:54 Very Marmite-y.

Tim Briggs 7:55 Very Marmite-y. It's a fad as well.

Chris Williamson 7:58 You reckon?

Tim Briggs 7:58 It's a massive fad.

Chris Williamson 7:59 I only found out recently how expensive avocado is in Australia. Do you know expensive it is? Like, crazy expensive.

Tim Briggs 8:06 Run me through.

Chris Williamson 8:07 Like-

Tim Briggs 8:07 I don't really know conversion rates, but ...

Chris Williamson 8:08 Well, uh, it's, it's like, I think over ten Aussie dollars, so about ten pounds for a single-

Tim Briggs 8:16 Is it that far?

Chris Williamson 8:16 ... avocado.

Tim Briggs 8:17 That's mad.

Chris Williamson 8:18 It's just, uh, uh, apparently they're really hard to get hold of. I mean, Australia is in the middle of nowhere.

Tim Briggs 8:22 But they also love avo toast.

Chris Williamson 8:25 I don't know what that is.

Tim Briggs 8:26 From avocado on toast.

Chris Williamson 8:27 Oh, right, okay.

Tim Briggs 8:28 Sorry (laughs) , I'm just down with the kids at the moment.

Chris Williamson 8:29 Yeah, I know who you are.

Tim Briggs 8:30 Yeah, avo toast.

Chris Williamson 8:30 Stop combining words together-

Tim Briggs 8:32 I know, I know.

Chris Williamson 8:32 ... into a new food type.

Tim Briggs 8:34 (laughs) I had avo toast today, I'm not gonna lie.

Chris Williamson 8:36 Oh, God. Um, so we've looked at the micro.

Tim Briggs 8:40 Yeah.

Chris Williamson 8:40 And then what about, you've, you've said that the macro in terms of, I guess, the way that you're piecing together those foods.

Tim Briggs 8:46 Mm-hmm.

Chris Williamson 8:46 But if you're doing a sport, and I'm going to presume the people that are listening will be doing some form of strength work.

Tim Briggs 8:51 Yeah.

Chris Williamson 8:52 You know, there, there will be the full spectrum, from people that are doing powerlifting to people that are doing endurance work.

Tim Briggs 8:56 Mm-hmm.

Chris Williamson 8:57 But there, there must be some commonalities that-

Tim Briggs 9:00 Yeah.

Chris Williamson 9:00 ... everybody needs to cover.

Tim Briggs 9:01 100%, and most people probably need the same things, which is carbohydrates.

Chris Williamson 9:06 Okay.

Tim Briggs 9:07 Um, most sports. So we talked about this, I think, in our first one we ever did.

Chris Williamson 9:12 Mm-hmm.

Tim Briggs 9:12 Where, um, like an energy systems chart. So if you look at what sport you do and you piece it on the chart, there's very few where they're going to go for, like, iron mans, and it will use fatty acids towards the end.

Chris Williamson 9:25 Mm-hmm.

Tim Briggs 9:26 That's our finishing point. If we move through, it will go a little bit more aerobic, then it'll go glycolytic, and then it'll go ATP and phosphocreatine.

Chris Williamson 9:35 Okay.

Tim Briggs 9:35 So-

Chris Williamson 9:36 That's, so we're, we're talking about length of workout duration, essentially.

Tim Briggs 9:39 Yeah, this is, this is duration-

Chris Williamson 9:40 Okay.

Tim Briggs 9:40 ... and intensity.

Chris Williamson 9:42 Video Gaudin, if you're watching on YouTube, I'm sure Video Gaudin will be able to make a chart appear in front of Tim's face as he's talking about it. There you go, you can see the spectrum.

Tim Briggs 9:49 Here.

Chris Williamson 9:49 Just right there.

Tim Briggs 9:50 Just right there. So when we look at that, we kind of piece your spot on there. CrossFit is in that glycolytic zone, so we'll be using carbohydrates as a main fuel source. If we go a little bit further down, with your strong man powerlifting, it will be ATP and phosphocreatine.

Chris Williamson 10:06 Mm-hmm.

Tim Briggs 10:06 Which is creatine, so that it- will be your red meats, your creatine monohydrate.

Chris Williamson 10:13 Mm-hmm.

Tim Briggs 10:13 Which is fueled by ƒ from carbohydrate.

Chris Williamson 10:17 Right. So, and then as you move down, you're going into CrossFit.

Tim Briggs 10:20 You, more carbohydrate again.

Chris Williamson 10:22 Yeah.

Tim Briggs 10:23 Then if we go on endurance sport, it will be more carbohydrate and a little bit of fatty acid, fatty acid. Then if you've got a major, major, major endurance-

Chris Williamson 10:31 Mm-hmm.

Tim Briggs 10:31 ... then it'll just be fatty acids with carbohydrate as well.

Chris Williamson 10:34 So you're talking, like, endurance ultras-

Tim Briggs 10:36 So if you look at the whole spectrum-

Chris Williamson 10:38 Yeah.

Tim Briggs 10:38 ... carbohydrate.

Chris Williamson 10:39 Is throughout?

Tim Briggs 10:40 Yeah. (laughs) So that's what you'll need to fuel your body with as an athlete, is carbohydrate.

Chris Williamson 10:46 So how are people getting away with doing ultras on ket- like on-

Tim Briggs 10:50 It's mad, like-

Chris Williamson 10:50 ... ketosis di- diets and stuff like that?

Tim Briggs 10:53 With looking at the literature, with a lot that's came out recently, there's a debate with it that going keto is probably not the best way to go. To get yourself in a zone where your body goes, "I've got to eat myself to fuel your race."

Chris Williamson 11:07 Yeah.

Tim Briggs 11:07 It's like, mm, probably-

Chris Williamson 11:10 Probably not the best way to do this.

Tim Briggs 11:11 ... way to eat. As someone who is an avatar for the layperson when it comes to understanding sports nutrition-

Chris Williamson 11:17 Mm-hmm. Yeah.

Tim Briggs 11:17 ... it doesn't sound like a good thing.

Chris Williamson 11:19 It's not great, because carbohydrates have a lot of benefits for the liver, for the muscle, for the brain-

Tim Briggs 11:26 How so?

Chris Williamson 11:26 Just they provide energy?

Tim Briggs 11:28 Yeah, they provide energy, provide energy b- for the, for the body.

Chris Williamson 11:31 Yeah.

Tim Briggs 11:32 The major fuel source for your muscles. So when you're trying to run for several hours without any carbohydrate, which is what ketogenesis means, is your body now doesn't rely upon carbohydrate.

Chris Williamson 11:44 Mm-hmm.

Tim Briggs 11:45 Just fat and it's... and the internal sources. Um, it's not, probably not the best way to go about it. That's just from my opinion.

Chris Williamson 11:55 Mm-hmm.

Tim Briggs 11:55 Um, I'm sure there'll be those who say keto is the way to go.

Chris Williamson 12:00 Or works for them.

Tim Briggs 12:01 Or works for them, but-

Chris Williamson 12:02 I mean, I, I'm yet to see any powerlifters or strong men come out and say-

Tim Briggs 12:05 No.

Chris Williamson 12:05 ... that they're doing it keto.

Tim Briggs 12:08 ... definitely not the way to go.

Chris Williamson 12:10 (laughs)

Tim Briggs 12:10 Like (laughs) there's, even when-

Chris Williamson 12:11 Eddie Hall's not going keto either.

Tim Briggs 12:12 Even when people go paleo, there was a massive paleo rush for CrossFit.

Chris Williamson 12:16 Yeah. I remember that.

Tim Briggs 12:16 And paleo-

Chris Williamson 12:17 Could you, could you briefly explain what paleo is?

Tim Briggs 12:18 Paleo is basically (laughs) , um, what you'd eat if you were a caveman. So-

Chris Williamson 12:24 Okay.

Tim Briggs 12:25 ... forgetting about the fact we've evolved quite a lot, we've now got supermarkets around the street.

Chris Williamson 12:29 Mm-hmm.

Tim Briggs 12:29 We can import foods. We can have a vast variety of foods. Um, so they think the best way to go is what would be readily available round here if there wasn't a supermarket.

Chris Williamson 12:42 Okay, so it's trying to match-

Tim Briggs 12:44 Basically, but then obviously you're gonna go to the supermarket because you're gonna get your-

Chris Williamson 12:46 To buy the stuff that it's-

Tim Briggs 12:47 (laughs) Yeah, you're gonna get your stuff to be a paleo.

Chris Williamson 12:49 A- So it's a simulacrum of-

Tim Briggs 12:51 Yes.

Chris Williamson 12:51 ... what we would have had during our, the, a broader period of our genetic history.

Tim Briggs 12:56 Yes.

Chris Williamson 12:56 The argument is that recently we are able to graze at, uh, periods of frequency that are unnatural.

Tim Briggs 13:02 Mm-hmm.

Chris Williamson 13:02 We're able to have foods that have only become available recently.

Tim Briggs 13:05 Yeah.

Chris Williamson 13:06 And that in the past we wouldn't have had that, therefore there is some degree of credence that's lent to this older style of-

Tim Briggs 13:16 Mm-hmm.

Chris Williamson 13:16 ... uh, ancestral-

Tim Briggs 13:17 Yeah.

Chris Williamson 13:17 ... uh, diet. Nuts, berries, um, I'm gonna guess there'll be some intermittent fasting and stuff like that in there as well.

Tim Briggs 13:23 Probably, yeah. The, the, it's not really with the guidelines, but-

Chris Williamson 13:26 Right.

Tim Briggs 13:26 ... I guess the really hardcore people will intermittent fast.

Chris Williamson 13:29 IF as well, right?

Tim Briggs 13:30 Yeah. Probably go a day, they'll probably have to go for a hunt or something, to Morrison's (laughs) .

Chris Williamson 13:33 (laughs) Gotta pick up a spear.

Tim Briggs 13:34 Yeah (laughs) .

Chris Williamson 13:35 Gotta pick up a spear and go and skewer one of the checkout assistants in Asda.

Tim Briggs 13:39 Yeah, exactly (laughs) .

Chris Williamson 13:39 So, okay, so you'd s- you'd mentioned about paleo, was, was one of the...

Tim Briggs 13:43 Yes. So paleo, it's, you can get carbohydrates from it, and I think they love sweet potato on there. But often you don't get enough. You don't get enough to fuel your body, especially with CrossFit, it's so glycolytic.

Chris Williamson 13:56 Mm-hmm.

Tim Briggs 13:56 You are using your carbohydrates for that whole thing, whether you're lifting, whether you're in a MetCon, whatever you are doing, your carbohydrate is the main fuel source.

Chris Williamson 14:05 Mm-hmm.

Tim Briggs 14:06 So, to go without carbohydrate and go actively the other way-

Chris Williamson 14:10 Mm-hmm.

Tim Briggs 14:11 ... is not the best strategy for performance.

Chris Williamson 14:15 Okay.

Tim Briggs 14:15 However, the people that do go paleo, even if they are, say they're eating a baseline of 2,000 cals, uh, paleo, they'll be eating 2,000 cals. They'll get more from nuts, seeds-

Chris Williamson 14:26 Yeah.

Tim Briggs 14:26 ... which isn't the fuel source you're gonna use in the gym.

Chris Williamson 14:29 Mm-hmm.

Tim Briggs 14:29 You're gonna come in, you're gonna do some high intensity training. You might do a five minute arm wrap. You're probably not gonna use fatty acids that much in a five minute arm wrap.

Chris Williamson 14:41 So can you explain, let's say that someone is thinking, "Okay, so that sounds like me. I do, um, some normal push, pull, legs, bodybuilding stuff."

Tim Briggs 14:51 Yup.

Chris Williamson 14:51 "Or I do CrossFit, or I do, you know, I play football," which again is, you know, we're talking about that time domain, that kind of like-

Tim Briggs 14:57 Mm-hmm.

Chris Williamson 14:57 ... uh, one hour's work-ish time domain, maybe a little bit more.

Tim Briggs 15:00 One hour work, but when you look at, uh, football-

Chris Williamson 15:03 Yeah.

Tim Briggs 15:03 ... it's, it's interval training.

Chris Williamson 15:05 Brief intervals of sprinting.

Tim Briggs 15:06 So you're recovering, then you sprint-

Chris Williamson 15:09 Yeah.

Tim Briggs 15:09 ... then you're recovering, then you sprint. When you're sprinting, what are you doing? You're using carbohydrates as fuel.

Chris Williamson 15:14 Right.

Tim Briggs 15:15 You're going glycolytic and you're spiking your heart rate.

Chris Williamson 15:19 Okay. So-

Tim Briggs 15:20 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.

Chris Williamson 15:32 I've always wondered this. Are you able, like, having intra-workout-

Tim Briggs 15:36 Mm-hmm.

Chris Williamson 15:36 ... carbs-

Tim Briggs 15:36 Yes.

Chris Williamson 15:37 ... is your body able to absorb that with, like, sufficient speed for it to matter?

Tim Briggs 15:41 Well, yes.

Chris Williamson 15:42 Like, how long-

Tim Briggs 15:43 Yes.

Chris Williamson 15:43 ... does it take to hit your stomach? It must be 20 minutes to hit your stomach, surely.

Tim Briggs 15:46 But then again, if you're training for an hour-

Chris Williamson 15:49 Mm-hmm.

Tim Briggs 15:49 ... that 20 minutes is fine.

Chris Williamson 15:51 Yeah. Okay.

Tim Briggs 15:52 If you look at it that way.

Chris Williamson 15:53 No, no, no, yeah, I, I, I totally get it. I just, I-

Tim Briggs 15:55 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.

Chris Williamson 16:02 Okay, yeah.

Tim Briggs 16:02 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-

Chris Williamson 16:10 So we're ta- we're talking competition day, or workout-

Tim Briggs 16:11 Not just competition.

Chris Williamson 16:12 Okay.

Tim Briggs 16:12 This is just specific days, like when you train.

Chris Williamson 16:15 Before the activity.

Tim Briggs 16:15 Yeah. This could be tomorrow.

Chris Williamson 16:17 Yeah.

Tim Briggs 16:17 So I don't know when this video's going out, but-

Chris Williamson 16:18 Don't worry.

Tim Briggs 16:19 ... 19.3 will be tomorrow.

Chris Williamson 16:21 Yeah.

Tim Briggs 16:21 And it will be, what do you guess?

Chris Williamson 16:23 Oh, god.

Tim Briggs 16:24 Oh, right in the spot.

Chris Williamson 16:25 I think 19.3 might be something like, uh, snatches.

Tim Briggs 16:32 Yup.

Chris Williamson 16:33 Bar muscle-ups.

Tim Briggs 16:34 Cool.

Chris Williamson 16:36 Um, and maybe some lunges. So, like, an ascending ladder-

Tim Briggs 16:39 Oh, that'd be 18.

Chris Williamson 16:39 ... an ascending ladder of snatches with bar muscle-ups and lunges, so kind of similar to, was it, what was the-

Tim Briggs 16:47 Well, it was lunges with the dumbbell.

Chris Williamson 16:49 Yes, lunges with the dumbbells.

Tim Briggs 16:50 It was cleans, then it was toes to bar.

Chris Williamson 16:53 Was that 18-2?

Tim Briggs 16:53 I think it was 18, no, was it 17-2, 18-2?

Chris Williamson 16:56 Anyway, something like that.

Tim Briggs 16:57 Losing track.

Chris Williamson 16:57 What do you think it's gonna be? You got any ideas?

Tim Briggs 16:58 Um, I hope it is more upper body focused 'cause my legs are being crushed-

Chris Williamson 17:04 Mm-hmm.

Tim Briggs 17:04 ... over the last couple of weeks.

Chris Williamson 17:05 You came 14th in the UK, right?

Tim Briggs 17:08 15th.

Chris Williamson 17:09 15th (laughs) in the UK.

Tim Briggs 17:09 Let's not, let's not give into-

Chris Williamson 17:10 Okay.

Tim Briggs 17:11 ... your 15s.

Chris Williamson 17:11 But if you were to do placing versus height-

Tim Briggs 17:14 Yes.

Chris Williamson 17:14 ... I bet you're number one.

Tim Briggs 17:15 Pfft, I don't know.

Chris Williamson 17:16 Placing per inch of height, I bet that you're number one. Reps per inch of height, definitely. Tim Briggs.

Tim Briggs 17:20 And probably bodyweight as well. If you look at 80 kilos, 5'8".

Chris Williamson 17:24 Yeah.

Tim Briggs 17:25 Nearly 10 rounds.

Chris Williamson 17:27 Small calves though.

Tim Briggs 17:28 Small calves, that's what you... streamlined calves.

Chris Williamson 17:31 (laughs) Very streamlined calves.

Tim Briggs 17:32 Streamlined. (laughs) Streamlined.

Chris Williamson 17:35 Okay, so-

Tim Briggs 17:35 Quick and efficient.

Chris Williamson 17:36 ... someone, someone's woken up on the morning, they're gonna train at midday.

Tim Briggs 17:38 Yup.

Chris Williamson 17:39 What, what do they do?

Tim Briggs 17:40 So we're gonna look at this window that we're gonna create. So it's gonna be pre, that's gonna be two, one, one hour to two hour pre your training.

Chris Williamson 17:48 Mm-hmm.

Tim Briggs 17:49 We're gonna have a supply of carbohydrate. These are gonna be complex sources. So with carbohydrate, there's complex, which are the slower release, then there's simple, which is quick release.

Chris Williamson 17:59 Okay.

Tim Briggs 17:59 That's sugars, fruits. Uh, so we'll have a blend of both. So say, for example, we'll have some oats with a little bit of banana in.

Chris Williamson 18:07 Mm-hmm.

Tim Briggs 18:08 Then we'll look at the next macronutrient, which is gonna be protein. You're gonna have probably 20, 30 grams of protein regardless of height, weight, gender, so on. So that could be a scoop of protein in your oats. Let's go super simple here.

Chris Williamson 18:20 Mm-hmm.

Tim Briggs 18:21 ... we'll want a little bit of fat before we train just for energy and just for general, uh, caloric value leading into your training session. So, let's go a scoop of peanut butter.

Chris Williamson 18:30 Yeah.

Tim Briggs 18:31 So in that, there'll probably be 400 cals. We've got a decent meal which is gonna fill us before we go. Then we're gonna look at the immediate pre. So, we want to load a little bit of sugars here. This is just a spiky glycogen.

Chris Williamson 18:43 Are we talking half an hour before?

Tim Briggs 18:44 This is immediately pre. So this is you-

Chris Williamson 18:47 As you, as you're walking into the warmup.

Tim Briggs 18:48 This is you walking into the gym. Just have a banana.

Chris Williamson 18:51 Right.

Tim Briggs 18:52 Have 20 grams of sugar with a banana.

Chris Williamson 18:54 Yeah.

Tim Briggs 18:54 Then you're gonna move on to your intra window. I'd say this is kind of optional.

Chris Williamson 18:58 Yeah.

Tim Briggs 18:58 Like especially for the members at WDN. You can do this, you can't do this. It does... You will see a decent exchange for this. Like, you will see a difference in your energy.

Chris Williamson 19:09 Okay.

Tim Briggs 19:09 And that'll be your liquid carbohydrate. Maltodextrin, dextrose, whatever you want here, and a little bit of BCAAs-

Chris Williamson 19:16 Mm-hmm.

Tim Briggs 19:16 ... just to prevent muscle breakdown.

Chris Williamson 19:18 And you're talking about just grazing on that or sipping that throughout a workout?

Tim Briggs 19:20 I'd just sip that throughout your session, especially through your strength training.

Chris Williamson 19:24 Yeah.

Tim Briggs 19:24 So, I wouldn't recommend doing it through your MetCon.

Chris Williamson 19:28 Because it might come back to haunt.

Tim Briggs 19:28 'Cause you'd get a coach like me that would just shout at you for having a drink.

Chris Williamson 19:31 Yeah, you are right.

Tim Briggs 19:32 Even though you're saying, like... But you told me You, yeah... You told me to have this, Tim.

Chris Williamson 19:36 On, on my, on online, you told me I had to have an intra-workout.

Tim Briggs 19:39 Yeah (laughs) .

Chris Williamson 19:39 But in the class, you're saying, "Pick the fucking bar up then."

Tim Briggs 19:42 Exactly.

Chris Williamson 19:43 So, in terms of volume, or in terms of amounts of carbohydrates.

Tim Briggs 19:50 So, we'll probably want about 30 grams of sugar here.

Chris Williamson 19:52 Okay.

Tim Briggs 19:52 10 grams of BCAAs-

Chris Williamson 19:54 Okay.

Tim Briggs 19:54 ... during this intra-workout period. Then we're gonna move on to our post period.

Chris Williamson 19:59 Yeah.

Tim Briggs 19:59 Yet again, there's gonna be two sections. We're gonna have our immediate post.

Chris Williamson 20:02 Yeah.

Tim Briggs 20:03 A little bit of protein, just to assist recovery.

Chris Williamson 20:05 Yeah.

Tim Briggs 20:06 Quite a substantial amount of liquid carbohydrates or sugars.

Chris Williamson 20:09 Maltodextrin again? Is it?

Tim Briggs 20:10 Yeah, again.

Chris Williamson 20:11 Okay.

Tim Briggs 20:11 This is just for two reasons. This is for, this is for immunity.

Chris Williamson 20:14 Mm-hmm.

Tim Briggs 20:14 So, if you notice, um, with Olympians, when they run their, like, qualifying races, they can't blend with the crowds straight away. They need a little bit of sugar 'cause their glycogen stores are depleted. So, they'll have a bit of sugar, top the carbs up, then they'll go for the interview.

Chris Williamson 20:30 Mm-hmm.

Tim Briggs 20:31 You'll see that quite a lot with a lot of different sports.

Chris Williamson 20:34 That's interesting.

Tim Briggs 20:34 'Cause that's when you're susceptible to illness. And also-

Chris Williamson 20:37 Immediately after you've just done a workout or if you've just run a race?

Tim Briggs 20:41 Yeah, yeah.

Chris Williamson 20:41 So if someone comes and coughs on me-

Tim Briggs 20:43 Yeah.

Chris Williamson 20:43 ... just after I've finished to eat, I've got license to punch them in the face.

Tim Briggs 20:45 Exactly, right.

Chris Williamson 20:47 What are you doing, sir? Yeah, exactly.

Tim Briggs 20:48 Um, so we'll have a little bit of carbohydrate then. We'll also want to replenish our glycogen stores, our muscle glycogen stores.

Chris Williamson 20:55 Okay.

Tim Briggs 20:55 Say, if you've done an hour and a half session-

Chris Williamson 20:57 Yeah.

Tim Briggs 20:58 ... and you've had a lot of muscle breakdown, a lot of fatigue, that's when we'll want to replenish.

Chris Williamson 21:02 Mm-hmm.

Tim Briggs 21:03 Then you'll have that with you. You'll sip it straightaway.

Chris Williamson 21:06 Mm-hmm.

Tim Briggs 21:07 You'll go home, have your meal, try and limit your fats in the meal.

Chris Williamson 21:11 Why?

Tim Briggs 21:11 We'll have a lot of complex carbohydrates.

Chris Williamson 21:13 Why, why are we limiting our fats in the meal?

Tim Briggs 21:14 Fats can just slow down the absorption of your carbohydrates.

Chris Williamson 21:17 Okay. So you've got a pretty big window around pre-, intra-, and post-training.

Tim Briggs 21:22 This'll stretch like four, maybe five hours depending on how-

Chris Williamson 21:25 Yeah, yeah. You've got a, you've got a big, big old window there where you're actually limiting your fats, right?

Tim Briggs 21:28 Yes (laughs) .

Chris Williamson 21:28 So you're gonna have to, you're gonna have to focus your fats into a smaller window that's further away from training.

Tim Briggs 21:32 You can, you can have your fats in the pre one. You can have a couple of scoops of peanut butter or-

Chris Williamson 21:37 Yeah.

Tim Briggs 21:37 ... 20, 20 grams of fat in general.

Chris Williamson 21:40 Mm-hmm.

Tim Briggs 21:40 But I always recommend having, knocking out quite a lot of fats in the morning.

Chris Williamson 21:43 Yeah.

Tim Briggs 21:44 And just sporadically place these three meals.

Chris Williamson 21:46 Right.

Tim Briggs 21:46 Try and use fattier meats in general. They're more, uh, nutrient dense, like chicken thighs and so on.

Chris Williamson 21:52 Okay, yeah.

Tim Briggs 21:53 Just so you can get more bang for your buck and be a little bit more strategic with it.

Chris Williamson 21:57 You've got a better range of macros coming in from basically the same-

Tim Briggs 21:59 Yeah, it's more balanced.

Chris Williamson 22:00 I get that.

Tim Briggs 22:01 It's more balanced. It's, it's almost like the zone approach when you look at a meal. It should be zoned with your macronutrients.

Chris Williamson 22:07 Mm-hmm, mm-hmm.

Tim Briggs 22:08 We also try and use that to just balance, just to have balance in your meals. Especially when you're prepping, you look for a carbohydrate. You look for your fat, look for your protein, look for your veggies-

Chris Williamson 22:19 Mm-hmm.

Tim Briggs 22:20 ... and you've got a meal sorted.

Chris Williamson 22:21 I suppose that's the, the very analytic way to just look at a plate, right?

Tim Briggs 22:26 Exactly, looking at a plate.

Chris Williamson 22:26 Because a plate is made up, it's made up of all of these individual things, but people just see it as this homogenous food.

Tim Briggs 22:32 Yes.

Chris Williamson 22:32 Whereas actually, you need to see, well, hang on, what, what is this consisting of?

Tim Briggs 22:35 What am I actually consuming here?

Chris Williamson 22:37 Um-

Tim Briggs 22:37 And that's a very eye-opening approach when (laughs) -

Chris Williamson 22:39 I bet it is.

Tim Briggs 22:40 Yeah, sure.

Chris Williamson 22:41 I mean, even just analyzing, especially the last sort of two and a half years since I've been doing CrossFit-

Tim Briggs 22:45 Yeah.

Chris Williamson 22:46 ... and since I've considered eating for performance a priority-

Tim Briggs 22:50 Mm-hmm.

Chris Williamson 22:50 ... over eating for aesthetics-

Tim Briggs 22:52 Yeah.

Chris Williamson 22:52 ... like, it's a big shift, and there'll be a lot of people who... I think the vast majority of people who know, um, or who understand how to diet-

Tim Briggs 23:01 Mm-hmm.

Chris Williamson 23:01 ... or understand what their diet should consist of will understand what it is in order to lose fat.

Tim Briggs 23:07 Yes.

Chris Williamson 23:07 Like, people know that probably restricting your calories overall-

Tim Briggs 23:12 Mm-hmm.

Chris Williamson 23:12 ... there's a bit of bro science about like, "Bro, you wanna, you wanna have a bit less carbs and you want to up your protein-"

Tim Briggs 23:17 Yeah.

Chris Williamson 23:17 "... and stuff like that."

Tim Briggs 23:18 Yeah.

Chris Williamson 23:19 Um, I think people understand that, but again, for me, it was so eye-opening starting to do CrossFit and realizing, hang on, if I use performance as the canary in the coal mine-

Tim Briggs 23:29 Mm-hmm.

Chris Williamson 23:29 ... for how well my diet is going-

Tim Briggs 23:31 Yeah.

Chris Williamson 23:31 ... and all that I do is eat to affect my performance, as long as my performance is going up and I don't look like a, like a total slob in the mirror-

Tim Briggs 23:39 Mm-hmm.

Chris Williamson 23:39 ... I've probably got this pretty right.

Tim Briggs 23:40 Yeah. You just need to find the balance with this.

Chris Williamson 23:42 Yes. And-

Tim Briggs 23:43 Like, obviously when you're consuming four, five, 600 grams of carbohydrate, like, a lot of literature suggests for sport performance you need to be on six, 700 grams of carbohydrate.

Chris Williamson 23:54 Yeah.

Tim Briggs 23:55 But that's not really attainable in most people lives.

Chris Williamson 23:58 Mm-hmm.

Tim Briggs 23:58 Like, most people aren't these elite athletes. They're-

Chris Williamson 24:00 Video guidance will be able to make an image of Brent Fikowski from, I think it was last year actually, when he posted something up, or his nutritionist did-

Tim Briggs 24:07 Mm-hmm.

Chris Williamson 24:07 ... and he reposted it on his Instagram, where he had the 2017 games, and he was on maybe like, five to 700 grams.

Tim Briggs 24:17 Yeah.

Chris Williamson 24:17 And then it was like, the 2018 games and he was on like, eight to 900 grams of carbs a day.

Tim Briggs 24:21 I take that with a pinch of salt. I think what he...... may have not said is, that might be his comp prep.

Chris Williamson 24:27 Yes, yes. Exactly. But still-

Tim Briggs 24:29 So that is like what I see every day.

Chris Williamson 24:29 ... like, trying to consume that much-

Tim Briggs 24:31 Yes.

Chris Williamson 24:31 Trying to consume th- just the sheer volume.

Tim Briggs 24:33 Oh, the volume of food he must be outraged. Like, I've got several clients on 400 or 500 grams of carbohydrate and coaching them through that is-

Chris Williamson 24:43 Challenging.

Tim Briggs 24:43 ... challenging because-

Chris Williamson 24:44 (laughs)

Tim Briggs 24:44 ... I don't personally eat that, so I've got to be strategic how we get them there.

Chris Williamson 24:49 Yeah.

Tim Briggs 24:50 And it is through that workout nutrition.

Chris Williamson 24:52 It is crazy though to see these guys, like these top-level athletes like Brett, and, you know, it, he looks fantastic.

Tim Briggs 24:57 Yeah.

Chris Williamson 24:58 He looks even more peeled, even fuller.

Tim Briggs 25:00 Yeah.

Chris Williamson 25:00 Like, he per- his performance was fantastic. Like he's kind of, he's an endurance guy as well, right?

Tim Briggs 25:05 Yeah. He's a swimmer.

Chris Williamson 25:05 Like, he's a biker, swimmer, um, and he's got that kind of long, lean bean look as well.

Tim Briggs 25:10 Yeah.

Chris Williamson 25:10 So to see someone put that much food away, I guess he'll, he'll probably be quite tall, so there'll be a lot of stomach, you know?

Tim Briggs 25:15 But when you, when you look at him, he'll be maybe 6'2", six foot, something like that.

Chris Williamson 25:19 He's, he's to- he's tall dude, yeah.

Tim Briggs 25:19 So if you brought him down to a CrossFit height-

Chris Williamson 25:23 Yeah.

Tim Briggs 25:23 ... he'd be one of the most jacked blokes in the game.

Chris Williamson 25:24 Oh, by, by miles, yeah.

Tim Briggs 25:26 Yeah.

Chris Williamson 25:26 He'd be it.

Tim Briggs 25:26 Like, if you shrunk his levers, yeah.

Chris Williamson 25:28 He'd be Dan Bailey. He'd be Dan Bailey without, with, with two knees, yeah.

Tim Briggs 25:31 He'd be huge. He'd be huge. So his, I think, approach that he took... This is going on a little tangent. He, um, was working a lot more with strict stuff since he's a little bit heavier.

Chris Williamson 25:40 Yeah.

Tim Briggs 25:41 He's got longer levers.

Chris Williamson 25:42 Yeah.

Tim Briggs 25:42 So he was working like his tricep lockout for his hand-stand push-ups.

Chris Williamson 25:45 Yeah.

Tim Briggs 25:45 Things like that. He's got a further range to go.

Chris Williamson 25:47 Mm-hmm.

Tim Briggs 25:47 So he was doing a lot more strict work, I think, leading up to the last games.

Chris Williamson 25:52 So that needs to be supported-

Tim Briggs 25:53 So he did look a little full.

Chris Williamson 25:53 ... by the extra carbohydrates you think?

Tim Briggs 25:55 Yeah.

Chris Williamson 25:56 That's interesting. One thing as well, for anyone who is listening, um, that hasn't used maltodextrin or dextrose in their shakes, it is, it's just free money.

Tim Briggs 26:05 Mm-hmm.

Chris Williamson 26:06 Like, it's the same as, uh, Sonny Webster said, "Have you ever used a, a lifting belt or knee, uh, knee wraps?" Um-

Tim Briggs 26:13 Had it.

Chris Williamson 26:13 ... knee sleeves? And I was like, "No, I've never used either," and he was like, "Man, it's just free gains."

Tim Briggs 26:17 Yeah.

Chris Williamson 26:17 He was like, "Both of those things are just free gains." And for me, yeah, you're going under, you're stretching the other one.

Tim Briggs 26:22 I'm stretching.

Chris Williamson 26:22 Get it in. Toy.

Tim Briggs 26:24 Look at that. I'm a toy.

Chris Williamson 26:24 You're gonna be so loose in the glutes-

Tim Briggs 26:26 I know.

Chris Williamson 26:26 ... after this. So, um, yeah, and he says it's free gains.

Tim Briggs 26:30 Yeah.

Chris Williamson 26:30 Like, uh, uh, and I, it seems to me, maltodextrin in a post-workout shake-

Tim Briggs 26:35 Mm-hmm.

Chris Williamson 26:36 ... like especially if you're struggling to hit your macros-

Tim Briggs 26:38 Exactly.

Chris Williamson 26:38 ... as in you can't get them in-

Tim Briggs 26:40 Yeah.

Chris Williamson 26:40 ... you won't even feel it.

Tim Briggs 26:42 Yeah.

Chris Williamson 26:42 Like a big scoop of any maltodextrin in a post-workout shake with two scoops of, um, protein and a scoop of creatine, and in the space of three minutes, two minutes-

Tim Briggs 26:53 Yeah.

Chris Williamson 26:53 ... you're like, "I've done so much stuff."

Tim Briggs 26:55 Yeah.

Chris Williamson 26:55 And I guess that's the same as the, uh, the equivalent for macros and for creatine is your veggie shake in the morning, right?

Tim Briggs 27:02 Mm-hmm. Yeah, for sure. Then if you break that down a little bit more, you're replenishing your creatine stores that you've just depleted with your, um, creatine phosphate.

Chris Williamson 27:10 Okay.

Tim Briggs 27:11 So through your ATP work, through your lifting-

Chris Williamson 27:14 Yes.

Tim Briggs 27:14 ... that's like the explosive work, that's your one rep maxes and things like that-

Chris Williamson 27:18 Yeah.

Tim Briggs 27:19 ... you're replenishing your creatine levels.

Chris Williamson 27:21 But that-

Tim Briggs 27:21 And it can also be done through red meat-

Chris Williamson 27:23 Hmm.

Tim Briggs 27:23 ... some fishes, some nuts. But having the creatine monohydrate will directly affect...

Chris Williamson 27:29 Would that be similar for if you've got, um, someone who's doing a, maybe a rower, like a competitive rower-

Tim Briggs 27:37 Mm-hmm.

Chris Williamson 27:37 ... that's doing some interval work?

Tim Briggs 27:39 Yeah.

Chris Williamson 27:39 Like really hard?

Tim Briggs 27:40 Mm-hmm.

Chris Williamson 27:40 Like a 500-meter test or a 2K test or-

Tim Briggs 27:43 Yeah.

Chris Williamson 27:43 ... stuff like that?

Tim Briggs 27:44 Exact- exactly. Well-

Chris Williamson 27:45 Same energy system. So it doesn't really matter-

Tim Briggs 27:47 Same energy system.

Chris Williamson 27:47 ... about load, it's about, uh, like effort?

Tim Briggs 27:49 It's all about effort-

Chris Williamson 27:50 Okay.

Tim Briggs 27:50 ... energy system.

Chris Williamson 27:51 Okay.

Tim Briggs 27:52 So if you look at it, he's doing a fi- uh, he's doing a 2K.

Chris Williamson 27:55 Mm-hmm.

Tim Briggs 27:55 He'd be probably looking, f- uh, not w- for us, but-

Chris Williamson 27:58 Yeah.

Tim Briggs 27:58 ... he'd be probably looking at, what, like five, six minutes?

Chris Williamson 28:00 Six-minute window, yeah.

Tim Briggs 28:01 Glycolytic zone.

Chris Williamson 28:02 Okay.

Tim Briggs 28:03 So he'd fuel up on his carbohydrates before.

Chris Williamson 28:06 Mm-hmm.

Tim Briggs 28:06 Make sure he doesn't deplete during the session because he'd just go f-

Chris Williamson 28:09 Yeah. I mean, while you're rowing-

Tim Briggs 28:10 ... lost for words.

Chris Williamson 28:10 ... it's very difficult to have intra-workout stuff as well.

Tim Briggs 28:12 Oh, no, he probably wouldn't have. Yeah.

Chris Williamson 28:13 Unless you're doing the old one hand.

Tim Briggs 28:14 Yeah. I guess-

Chris Williamson 28:16 But, uh-

Tim Briggs 28:16 ... that's what Stu will be doing on the rower though.

Chris Williamson 28:18 That is what Stu... So you will remember episode number one, um, rowing the Atlantic solo with Stu Morton, he's actually going in, what would it be, like s- seven months now, or at the end of the year basically?

Tim Briggs 28:28 I'm not too sure when the date is but he's all geared enough for it.

Chris Williamson 28:31 He's still a big boy, man. He's had to be a big boy for a long time now as well, hasn't he?

Tim Briggs 28:35 Yeah, and, um-

Chris Williamson 28:36 He's been perma-bulking for two years.

Tim Briggs 28:38 Yeah, w-

Chris Williamson 28:39 (laughs)

Tim Briggs 28:39 He, he's had to eat for his performance though.

Chris Williamson 28:42 Yes.

Tim Briggs 28:42 He's had to eat, um, for the row so, like I was saying about the ketogenesis kind of vibe-

Chris Williamson 28:47 Mm-hmm.

Tim Briggs 28:48 ... he will use his body fat and body stores as his fuel as he rows.

Chris Williamson 28:53 Yeah.

Tim Briggs 28:53 Because naturally as you row, he's planning on two hours on, two hours off for a month.

Chris Williamson 28:59 (laughs)

Tim Briggs 28:59 Um, you're probably not gonna balance that energy through food, so you're gonna have to use yourself. Um, there's several rowers when they do, when they have came back, they're just almost half the man they were th- they set out as.

Chris Williamson 29:12 He was saying that it's between, um, 35 and 70 pounds that he's expecting to-

Tim Briggs 29:18 Yeah.

Chris Williamson 29:18 ... to lose t- on the duration of rowing across the Atlantic.

Tim Briggs 29:21 Yeah.

Chris Williamson 29:21 And, like, one of the things that fucking blows me away is the fact that Ross Edgley came back-

Tim Briggs 29:25 (laughs)

Chris Williamson 29:25 ... more jacked after having swum around the UK. Like the only difference was the fact that he had salt tongue and, like, some ulcers.

Tim Briggs 29:32 Yeah.

Chris Williamson 29:32 Like, that was it.

Tim Briggs 29:33 It was mad.

Chris Williamson 29:34 He's a big... Did you have a look at what he was eating and stuff for that? Did you-

Tim Briggs 29:37 I, I saw a little bit. I saw his... I listened to his Joe Rogan-

Chris Williamson 29:40 Yeah.

Tim Briggs 29:40 ... uh, interview.

Chris Williamson 29:41 And he was saying he had like some-

Tim Briggs 29:42 Can't really remember much.

Chris Williamson 29:42 ... inordinate amount of bananas.

Tim Briggs 29:44 That's-

Chris Williamson 29:44 Uh, he said he was eating granola, but-

Tim Briggs 29:45 He's had thousands of bananas and-

Chris Williamson 29:47 ... he's just looking at macro gen- macronutrient-dense food. Right.

Tim Briggs 29:50 If you look at your granola, there's fats in there. There's a lot of carbohydrate in there.

Chris Williamson 29:54 Mm-hmm.

Tim Briggs 29:54 It's quite, it's quite easy to eat as well.

Chris Williamson 29:57 Yeah.

Tim Briggs 29:57 Like if you have a, you've ever poured 50 grams, which is one portion-

Chris Williamson 30:02 Yeah.

Tim Briggs 30:02 ... of granola in a bowl-

Chris Williamson 30:03 (laughs) You look at it like a sad, lonely child, don't you?

Tim Briggs 30:06 Yeah. You're like, "What?" (laughs)

Chris Williamson 30:08 "Is this all that there is?"

Tim Briggs 30:09 "Is this all there is?"

Chris Williamson 30:09 "Can I have some more please, sir?"

Tim Briggs 30:10 Then you take your bowl off the scale, continue to pour.

Chris Williamson 30:13 (laughs) It's just no one knows.

Tim Briggs 30:14 Put your scale to one side.

Chris Williamson 30:16 No one knows anymore.

Tim Briggs 30:17 (laughs)

Chris Williamson 30:17 Yeah.

Tim Briggs 30:17 Hopefully that camera didn't catch anything-

Chris Williamson 30:19 Yeah.

Tim Briggs 30:19 ... of what we've just done.

Chris Williamson 30:20 Uh, uh, I s- I totally get it. Um, so yeah, I mean, the, the Ross Edgley thing, man, he's a fucking animal.

Tim Briggs 30:26 He is.

Chris Williamson 30:26 I'm go- I'm going to see his live show.

Tim Briggs 30:27 Okay.

Chris Williamson 30:28 So-

Tim Briggs 30:28 Run me through it. What's-

Chris Williamson 30:29 ... I'm, I, don't-

Tim Briggs 30:30 ... the itinerary?

Chris Williamson 30:30 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-

Tim Briggs 30:37 Okay.

Chris Williamson 30:38 ... 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-

Tim Briggs 30:43 Mm-hmm.

Chris Williamson 30:43 ... pretty interesting.

Tim Briggs 30:44 Yeah.

Chris Williamson 30:44 Going with, uh, Jordan, Mark, and, um, uh, Phil, one of my buddies.

Tim Briggs 30:47 Okay.

Chris Williamson 30:48 Um, so I'm, I'm pretty excited, but yeah, it'll be, it'll be interesting. The podcast, if you haven't already heard it, the podcast with Joe Rogan's fucking fascinating. Like where he's talking about-

Tim Briggs 30:57 It is interesting.

Chris Williamson 30:57 ... swimming. He was swimming, and he kept on getting, um, was it jellyfish? Like he kept on getting jellyfish stings.

Tim Briggs 31:04 Oh, he kept getting jellyfish stuck in his, uh, goggles?

Chris Williamson 31:06 Yes, he was sw- swimming along for ages-

Tim Briggs 31:07 Mm-hmm.

Chris Williamson 31:08 ... and he was shouting to the captain that he was in loads of pain and couldn't work out why. And the captain was like, "No, we can't take you back on board at the moment. You've got to keep swimming."

Tim Briggs 31:15 Yeah.

Chris Williamson 31:15 And he was like, "I c- it, the pain was just so bad I couldn't work out why." And, um, he got back on to the-

Tim Briggs 31:21 So it continued three hours of this?

Chris Williamson 31:21 Yeah, he kept on swimming for three hours, got back onto the boat, and the reason it turned out this jellyfish sting had been so bad was because it had wrapped itself around his goggles and it basically attached himself-

Tim Briggs 31:31 Yeah.

Chris Williamson 31:31 ... itself to his face. He had to like peel it off.

Tim Briggs 31:34 Yeah.

Chris Williamson 31:34 And then when his next swim session was due, he had to punch the goggles into his own-

Tim Briggs 31:39 Punch the goggles.

Chris Williamson 31:39 ... like swollen eyes.

Tim Briggs 31:40 Yeah.

Chris Williamson 31:42 That man's built like something else, isn't he?

Tim Briggs 31:43 He's got some great stories on there, but he brings up some CrossFit vibes which aren't factually correct. But that's, that's another story.

Chris Williamson 31:50 Yeah, that's a, that's for a, for a different podcast.

Tim Briggs 31:51 Yeah, yeah, yeah. It's gonna be a different podcast.

Chris Williamson 31:52 So we've, we've talked about the fact that for training, carbohydrates are important.

Tim Briggs 31:56 Mm-hmm.

Chris Williamson 31:56 Think that's definitely a big takeaway.

Tim Briggs 31:58 Yep.

Chris Williamson 31:58 That you need to be looking at greens and s- uh, you need to be varying your diet.

Tim Briggs 32:02 You satisfy your micronutrient ranges.

Chris Williamson 32:04 Okay. What about if we move onto, uh, competition?

Tim Briggs 32:08 Mm-hmm.

Chris Williamson 32:08 So should people change the way that they eat up to a competition, and if so, why, and if not, why?

Tim Briggs 32:16 Yes, so we would change what we're eating.

Chris Williamson 32:18 Okay.

Tim Briggs 32:18 So we wanna eat as efficiently as possible, so we're gonna, uh, limit any inflammation. So as you're sat there, you're eyeing up a pizza, it's on a Monday-

Chris Williamson 32:26 Mm-hmm.

Tim Briggs 32:27 ... your competition's on the Saturday, it's probably not the best idea.

Chris Williamson 32:30 Why?

Tim Briggs 32:30 You're probably gonna get quite a lot of gut inflammation.

Chris Williamson 32:33 From the gluten?

Tim Briggs 32:34 From the gluten, from everything in the food. It's not probably your typical food source.

Chris Williamson 32:38 Okay.

Tim Briggs 32:38 You want food to be pretty easy to digest. You wanna kinda look after your gut the best you can in the lead-up, so try and eat as normally as possible.

Chris Williamson 32:47 Do you mean, uh, eating the same things that your body's used to eating?

Tim Briggs 32:50 Yes.

Chris Williamson 32:51 Okay. What's-

Tim Briggs 32:51 So eat real foods.

Chris Williamson 32:53 Yep.

Tim Briggs 32:53 Eat balanced foods, keep smashing your micros in.

Chris Williamson 32:57 Mm-hmm.

Tim Briggs 32:57 And from there, from the Monday, say your competition's on, uh, the Saturday, Sunday-

Chris Williamson 33:02 Okay.

Tim Briggs 33:03 ... we're gonna act-

Chris Williamson 33:03 I'm gonna guess, I'm gonna guess just to interject there that this would be pretty similar for whether you're powerlifting-

Tim Briggs 33:08 Yep.

Chris Williamson 33:08 ... presuming you don't have to cut to meet weight-

Tim Briggs 33:10 Mm-hmm.

Chris Williamson 33:10 ... um, whether you're gonna do from powerlifting up to marathon?

Tim Briggs 33:14 Yes. Yes.

Chris Williamson 33:15 Cool.

Tim Briggs 33:15 So we've got, we've got several cyclists who, uh, with WDN, several triathletes-

Chris Williamson 33:20 Mm-hmm.

Tim Briggs 33:21 ... um, will do exactly the same protocol.

Chris Williamson 33:22 Okay, cool.

Tim Briggs 33:22 It'll just be carbohydrate loading.

Chris Williamson 33:24 Yes.

Tim Briggs 33:24 So we'll keep fats and proteins consistent-

Chris Williamson 33:27 Yep.

Tim Briggs 33:27 ... and we'll just ramp up the carbohydrates towards workout one, or the start line.

Chris Williamson 33:33 Okay. So roll us forward. We're on Monday, we've avoided the pizza-

Tim Briggs 33:36 So Monday-

Chris Williamson 33:36 ... somehow.

Tim Briggs 33:37 (laughs) So, yeah, we'll avoid, dodge the pizza.

Chris Williamson 33:39 Dodge the pizza, yep.

Tim Briggs 33:40 So Monday, we'll start from your baseline of carbohydrate, we'll start ramping up slowly, depending on what your sport is-

Chris Williamson 33:47 Mm-hmm.

Tim Briggs 33:47 ... depending on who you are, depending on your intensity of the weekend-

Chris Williamson 33:51 Mm-hmm.

Tim Briggs 33:52 ... depending on how many workouts you have.

Chris Williamson 33:54 Yeah.

Tim Briggs 33:54 And so on. And your gender as well. We'll probably ramp guys up a little bit quicker than girls, then we'll spike them both towards the end. That's for no particular reason, to be honest. We just, guys can tolerate a little bit more, they've got more muscle mass.

Chris Williamson 34:08 Yeah.

Tim Briggs 34:08 They can store-

Chris Williamson 34:09 Bigger stomachs.

Tim Briggs 34:09 ... a bit more glycogen and so on.

Chris Williamson 34:11 Yeah.

Tim Briggs 34:11 Um, so from there, we'll just start ramping up each day. It'll almost be a step. It'll be a step of more carbohydrate, more carbohydrate-

Chris Williamson 34:17 Have you got any ide- any idea of a percentage? So if you were having 100% was, um, what you would have on your baseline?

Tim Briggs 34:24 Yep.

Chris Williamson 34:24 What are you doing on the Monday, the Tuesday?

Tim Briggs 34:26 So instead of percent, let's say we'll add Monday probably be the same.

Chris Williamson 34:32 Yeah.

Tim Briggs 34:32 Tuesday the same.

Chris Williamson 34:33 Yeah.

Tim Briggs 34:33 Uh, Wednesday we'll probably add 50 to 75 grams of carbohydrate.

Chris Williamson 34:37 Okay.

Tim Briggs 34:37 Thursday it'll be about 100.

Chris Williamson 34:39 Yeah.

Tim Briggs 34:39 Friday it'll be about 150.

Chris Williamson 34:41 Mm-hmm.

Tim Briggs 34:41 Then over the competition weekend, we're gonna yet again try and eat as efficiently as we can. We're gonna stay to our normal foods.

Chris Williamson 34:47 Mm-hmm.

Tim Briggs 34:48 We're not gonna overly spike our insulin too much, as in if you ha- have ever been to a comp, you'll just see people smashing in sugars-

Chris Williamson 34:57 Yeah.

Tim Briggs 34:57 ... left, right, and center. Yeah, you do need a little bit of sugar, but try and be smart how you hit-

Chris Williamson 35:01 Why- why is it a bad idea?

Tim Briggs 35:02 ... use that sugar during the session. Because you wanna use your sugar wisely. You wanna use your sugar pre, post, intra. Obviously there's not gonna be that big four-hour window that we're used to in our training-

Chris Williamson 35:13 Mm-hmm.

Tim Briggs 35:13 ... but people are there (laughs) like smashing in wine glugs left, right, and center.

Chris Williamson 35:16 Yeah.

Tim Briggs 35:17 And yeah, that was a little bit me at Strength & Depth.

Chris Williamson 35:19 Mm-hmm.

Tim Briggs 35:20 But you always... (laughs) You have a little bit of fun.

Chris Williamson 35:21 Yeah.

Tim Briggs 35:22 And, um, th- from there, just eat as normally as you can. We're gonna add maybe 250 extra grams of carbohydrate on top of what you would normally eat.

Chris Williamson 35:31 Per comp day?

Tim Briggs 35:32 Per comp day.

Chris Williamson 35:33 Okay. Um, so-

Tim Briggs 35:34 Probably each comp day. That wouldn't be-

Chris Williamson 35:36 Yeah.

Tim Briggs 35:36 You wouldn't go 500 on the next day.

Chris Williamson 35:38 Yeah, yeah, yeah. Yeah, sorry. So yeah, the 250-

Tim Briggs 35:40 But bear in mind, these people that are ramping up towards a com- competition, their 100% is probably gonna be quite a lot of carbohydrates.

Chris Williamson 35:46 Probably 350 already, maybe more.

Tim Briggs 35:48 Maybe a little bit more, maybe 400s-

Chris Williamson 35:49 Yeah.

Tim Briggs 35:50 ... depending. 500s maybe.

Chris Williamson 35:51 So what's cool is you said, so we, we do change our diet-

Tim Briggs 35:55 Mm-hmm.

Chris Williamson 35:55 ... in terms of the macronutrients-

Tim Briggs 35:57 Yep.

Chris Williamson 35:57 ... but we don't change our diet in terms of the food that we eat.

Tim Briggs 35:59 Yes. We just eat a little bit more.

Chris Williamson 36:01 Okay, cool. So when you say efficient, uh, eating efficiently-

Tim Briggs 36:05 Mm-hmm.

Chris Williamson 36:05 ... what do you mean?

Tim Briggs 36:06 So that's just using quite wholesome foods-

Chris Williamson 36:09 G- give me some examples.

Tim Briggs 36:10 ... quite nutrient-dense foods. So you're gonna use something like sweet potatoes, you're gonna use quite a lot of rices, you're gonna use chicken thighs, chicken breasts. You're gonna eat nuts, seeds, quite what you'd say healthy foods.

Chris Williamson 36:21 Okay.

Tim Briggs 36:22 Wholesome foods.

Chris Williamson 36:23 Why is that? Why are they efficient?

Tim Briggs 36:25 So they're not gonna, uh, reduce... well, they're not gonna produce any inflammation on your gut.So if you look into something, which is probably be gonna ... Another conversation we'll have is gonna be the FODMAP approach.

Chris Williamson 36:36 I wanted to get onto this, yeah.

Tim Briggs 36:38 So eating for a FODMAP approach would be to limit your gut inflammation. So there's a lot of foods which spike inflammation in your gut, which is tricky to digest.

Chris Williamson 36:48 Okay.

Tim Briggs 36:48 And we all have a little bit of intolerance to some foods. The key ones are, like people always say, gluten. (laughs)

Chris Williamson 36:56 Yeah. It's got the goddamn gluten.

Tim Briggs 36:57 Like, there is a li- there is a little bit of underlying in that, like, people slam it and slam it and slam it.

Chris Williamson 37:02 Yeah.

Tim Briggs 37:03 But there is ... If you don't feel 100% when you eat a food, don't eat the food.

Chris Williamson 37:07 Yeah.

Tim Briggs 37:07 It's, it's pretty, it's pretty simple.

Chris Williamson 37:09 Yeah.

Tim Briggs 37:09 Regardless if there's somebody on TV or Instagram saying ... It's a myth.

Chris Williamson 37:14 Yeah.

Tim Briggs 37:15 If you feel pretty shit when you've eaten something-

Chris Williamson 37:17 Yeah.

Tim Briggs 37:17 ... probably don't eat it. Like, I am allergic to dairy, and there's a- a lot of research which says have a milkshake post-workout, and it's good for recovery, which that's true.

Chris Williamson 37:28 Not for you.

Tim Briggs 37:28 But if I have that, I get a swollen neck. (laughs) You know what I mean? So-

Chris Williamson 37:32 (laughs)

Tim Briggs 37:34 ... it's not at all one size fits all approach.

Chris Williamson 37:37 What?

Tim Briggs 37:37 My recovery's through the roof.

Chris Williamson 37:39 Oh, yeah, I've recovered brilliantly-

Tim Briggs 37:40 Yeah.

Chris Williamson 37:40 ... as soon as I can get my neck to go down.

Tim Briggs 37:42 Exactly.

Chris Williamson 37:42 Once I can put a shirt and a tie back on, I'm fine.

Tim Briggs 37:44 Yeah. Right.

Chris Williamson 37:44 So, um, talk us through the FODMAP diet a little bit more.

Tim Briggs 37:48 So the FODMAP diet is-

Chris Williamson 37:49 What's, what's FODMAP?

Tim Briggs 37:51 (laughs) So good question.

Chris Williamson 37:52 Okay.

Tim Briggs 37:53 I- I don't know off the top of my head. Let's google that.

Chris Williamson 37:56 Okay. What is FODMAP?

Tim Briggs 38:01 FODMAP. (keyboard clacking)

Chris Williamson 38:03 FODMAP. It's just explaining it to me. It's not telling me what it stands for.

Tim Briggs 38:06 There you go. There you go. It is-

Chris Williamson 38:07 Oh, fermentable, oligo, di-, mono-

Tim Briggs 38:11 Saccharides.

Chris Williamson 38:12 ... saccharides-

Tim Briggs 38:12 And polys.

Chris Williamson 38:13 ... and polyols. Oh.

Tim Briggs 38:14 And polys. (laughs) And polyols.

Chris Williamson 38:16 Polys. Polysaccharides, whatever, that thing. It's that. It doesn't ... You don't need to know what it is. You don't need to-

Tim Briggs 38:23 Yeah, it doesn't matter, that it's-

Chris Williamson 38:23 It doesn't mean anything. None of it's gonna work.

Tim Briggs 38:24 It's the same with everything we do. There is an abbreviation for a reason.

Chris Williamson 38:28 Yeah.

Tim Briggs 38:28 You don't want to say that full sentence.

Chris Williamson 38:29 You ... I didn't have-

Tim Briggs 38:30 I didn't remember what it is.

Chris Williamson 38:30 I was reading it and I couldn't.

Tim Briggs 38:32 Yes.

Chris Williamson 38:32 So ...

Tim Briggs 38:33 So basically, if you get that back up, man, I know people can't see what it is.

Chris Williamson 38:36 Yeah.

Tim Briggs 38:37 Who's the guy that pos- puts things on our videos?

Chris Williamson 38:39 Dean, video guy Dean.

Tim Briggs 38:41 Dean.

Chris Williamson 38:41 Video guy Dean-

Tim Briggs 38:41 Chart here, please.

Chris Williamson 38:42 We'll make it, we'll make it appear here. What's the chart that you want?

Tim Briggs 38:44 So just click on any one of these.

Chris Williamson 38:46 Okay, cool.

Tim Briggs 38:48 Oh, oh, oh.

Chris Williamson 38:48 Oh, bollocks.

Tim Briggs 38:49 Oh, ƒ (claps hands) . There we go.

Chris Williamson 38:51 There we go.

Tim Briggs 38:51 That'll be a seamless cut, guys.

Chris Williamson 38:52 Yeah, exactly.

Tim Briggs 38:53 Seamless cut.

Chris Williamson 38:53 Downright. So ...

Tim Briggs 38:55 So if we look here, uh, obviously the chart will be somewhere.

Chris Williamson 38:58 Yeah.

Tim Briggs 38:58 There's, um, low FODMAP and high FODMAP. We want, just basically wanna limit the high FODMAP foods in our diet. That does cause inflammation in our gut. When we say the gut, that's all about digestion-

Chris Williamson 39:10 Okay.

Tim Briggs 39:11 ... and metabolism. So if you are constantly inflamed in your gut, your digestion's gonna be a little bit off.

Chris Williamson 39:17 Mm-hmm.

Tim Briggs 39:17 You're not gonna metabolize your food all that well. And I'm not that researched in the gut-brain connection, but-

Chris Williamson 39:25 Yes.

Tim Briggs 39:25 ... there is a massive link between how efficient your gut is to your health and your brain. Um-

Chris Williamson 39:32 There's a, uh, fairly well-cited study that talks about the fact that there's more, um, neurotransmitter receptors, or there's more, uh, mood receptors in your gut than are in your brain.

Tim Briggs 39:44 Yes.

Chris Williamson 39:44 So your mood is determined more heavily by your gut to a degree that gets fed back up to your brain-

Tim Briggs 39:49 Yes.

Chris Williamson 39:49 ... but, um, that your mood is heavily determined by what you eat, essentially.

Tim Briggs 39:52 Yeah. This bit may be cut out. I don't know. But, uh, my brother does research on gut enzymes.

Chris Williamson 39:57 Okay.

Tim Briggs 39:58 And he's currently looking into if there's like, um, an enzyme in the gut which does lead to diabetes.

Chris Williamson 40:07 Okay.

Tim Briggs 40:07 And he is going to res- ... I don't know. It's not his current one that he's on at the moment, but he's gonna move to that on the future and see if there's a gut enzyme that you could introduce to people with type one diabetes-

Chris Williamson 40:20 To offset it.

Tim Briggs 40:21 ... to reintroduce ... This goes well above me.

Chris Williamson 40:24 Yeah, yeah, yeah.

Tim Briggs 40:25 But, um, to see if there's a big connection. And it seems-

Chris Williamson 40:27 Oh, wow.

Tim Briggs 40:27 ... like there is, so ...

Chris Williamson 40:29 That's pretty cool. Yeah. So, um-

Tim Briggs 40:30 So it all stems from the gut.

Chris Williamson 40:31 Yeah.

Tim Briggs 40:31 Happy gut, happy you.

Chris Williamson 40:33 What we're saying is that FODMAP appears to be a, uh, low-resolution, kind of blanket coverage approach to just ensuring that you're not gonna have an upset stomach.

Tim Briggs 40:43 Basically, yeah.

Chris Williamson 40:44 And you're gonna reduce inflammation. Would inflammation occur outside, like in the body as well, like in the joints as well?

Tim Briggs 40:49 Um, it may just slow you down. Your energy's gonna be a little bit lower. Um-

Chris Williamson 40:53 Okay.

Tim Briggs 40:53 ... I'd recommend people to just limit the wheat, limit the dairy, and see where we go from there.

Chris Williamson 40:59 So those are two good places to start.

Tim Briggs 40:59 Two really good places. S- so that chart might appear again.

Chris Williamson 41:02 Yeah.

Tim Briggs 41:03 And the ... There's really common ones. Apples are on there, milk, um, if we look down, legumes.

Chris Williamson 41:10 Yeah.

Tim Briggs 41:11 Things that does-

Chris Williamson 41:11 Fucking love legumes.

Tim Briggs 41:13 What's your favorite legume?

Chris Williamson 41:14 Uh, I do ... I'm a good fan of peas. Rice and peas, man. Like, rice and peas.

Tim Briggs 41:16 I love peas.

Chris Williamson 41:18 Rice and peas is good. Um-

Tim Briggs 41:19 What's the debate about peanuts? Peanuts are legumes, aren't they?

Chris Williamson 41:22 Uh, I'm not-

Tim Briggs 41:22 I don't really like the term legume.

Chris Williamson 41:24 Legume, it's good.

Tim Briggs 41:25 It sounds very Americanized.

Chris Williamson 41:26 It does.

Tim Briggs 41:26 I feel like, I feel like we didn't have a word for that.

Chris Williamson 41:28 Cashews, you're fucked on. Peanuts, you're okay on. Peanuts-

Tim Briggs 41:31 Okay.

Chris Williamson 41:31 ... are low FODMAP, but cashews-

Tim Briggs 41:33 Incredible seeds.

Chris Williamson 41:34 ... and pistachios aren't. Um, dark chocolate's okay.

Tim Briggs 41:38 Oh.

Chris Williamson 41:38 High fructose corn syrup. This is built for Americans.

Tim Briggs 41:39 Bad times, yeah.

Chris Williamson 41:41 This is built for Americans, isn't it?

Tim Briggs 41:41 This is built for Americans. Sugar-free confectionary, mm, sad times. Um, it's all ... Basically, high FODMAP foods are all the fun foods.

Chris Williamson 41:50 They are. They're the good ones.

Tim Briggs 41:51 And-

Chris Williamson 41:51 There's biscuits in there, I bet they're-

Tim Briggs 41:52 Yeah, but I'm sure there's a nice alternative.

Chris Williamson 41:55 Biscuits and snack products. I mean-

Tim Briggs 41:57 Yeah.

Chris Williamson 41:57 ... snack products covers ... If, if fucking sorine's in there, then fuck FODMAP.

Tim Briggs 42:02 Ooh.

Chris Williamson 42:02 Um-

Tim Briggs 42:02 What's, what's the ingredients of sorine?

Chris Williamson 42:05 Magic and-

Tim Briggs 42:06 Just magic?

Chris Williamson 42:06 ... and God dust.

Tim Briggs 42:07 Just a unicorn.

Chris Williamson 42:08 Yeah, exactly, it's unicorn tears and-

Tim Briggs 42:10 Banana unicorns.

Chris Williamson 42:11 Yeah, exactly. So I, I think the FODMAP thing ... So you mentioned it to me in the gym the other day.

Tim Briggs 42:15 Yes.

Chris Williamson 42:16 It is quite interesting, and I, I definitely have noticed since I've cycled off taking milk-

Tim Briggs 42:21 Uh-huh.

Chris Williamson 42:22 ... and having, uh, almond milk where I can-

Tim Briggs 42:24 Yeah.

Chris Williamson 42:24 ... uh, I don't enjoy the taste quite as much. I'm still shopping around for the one-

Tim Briggs 42:28 Mm-hmm.

Chris Williamson 42:28 ... that I prefer. Weirdly enough, I'd have thought the sweetened one would have been well nicer, but it's not.

Tim Briggs 42:32 No, it does taste very sugary, doesn't it?

Chris Williamson 42:34 It's just like-

Tim Briggs 42:35 Yeah.

Chris Williamson 42:35 It makes my face turn inside out. Um, so-... athletes who are looking at potentially changing through some foods, FODMAP will be linked in the show notes below.

Tim Briggs 42:45 Yes.

Chris Williamson 42:45 Have a little look, and did you advise to do it, um, incrementally? So to take each FODMAP thing out-

Tim Briggs 42:52 Yes.

Chris Williamson 42:52 ... one by one-

Tim Briggs 42:53 So it'd be-

Chris Williamson 42:53 ... so you can identify it?

Tim Briggs 42:54 It'd be an elimination approach. So if you're, in your current diet, you're getting a lot of inflammation, you get an upset gut, your bowel movements aren't great-

Chris Williamson 43:01 Mm-hmm.

Tim Briggs 43:01 Not a great topic to talk about.

Chris Williamson 43:03 Mm-hmm.

Tim Briggs 43:04 I'd just start to slowly eliminate foods, go over two, three, four-week cycle.

Chris Williamson 43:08 Yeah.

Tim Briggs 43:09 So if you start just by cutting out milk, or limit your dairy, or limit your yogurt.

Chris Williamson 43:13 Yeah.

Tim Briggs 43:13 And introduce it, and if it's back-

Chris Williamson 43:16 Yeah.

Tim Briggs 43:17 ... take it out again.

Chris Williamson 43:18 And then, okay, now-

Tim Briggs 43:19 Mm-hmm.

Chris Williamson 43:19 ... that's either stayed or gone.

Tim Briggs 43:20 So, yeah.

Chris Williamson 43:20 Then wheat's gonna stay or go, then-

Tim Briggs 43:22 Yeah. And it's slowly refining your food choices. And that, that does take a while.

Chris Williamson 43:27 No, it is.

Tim Briggs 43:28 And it is, it is trial and error. And you can get a food allergy chart, and that might, might see you a little bit better, but you want to eat the best you can for you. Everybody's a little bit different. So if you eat the best you can to where you feel great, that's basically what we want. If you feel great, your gut's probably doing well.

Chris Williamson 43:47 Mm-hmm. I think the mad thing about that is, uh, it would appear, if you had an adverse reaction to-

Tim Briggs 43:53 Mm-hmm.

Chris Williamson 43:53 ... some of the stuff that's on FODMAP, really regardless of whether it's the middle of winter, it's Christmas Day, it's the day before a competition, you're mid-workout-

Tim Briggs 44:03 Yeah.

Chris Williamson 44:03 ... those foods really, unless you're making a concerted, uh, exception because you really want to have it for-

Tim Briggs 44:10 Yeah.

Chris Williamson 44:11 ... either, like, uh, situation or taste or whatever it might be, those foods shouldn't ever appear in your diet.

Tim Briggs 44:16 Yeah.

Chris Williamson 44:17 Um-

Tim Briggs 44:17 Whey protein, though?

Chris Williamson 44:18 Whey protein, well, I've, I've done the same-

Tim Briggs 44:20 Yeah.

Chris Williamson 44:20 I've told you, man. I've switched to-

Tim Briggs 44:21 Are you on, are you on the beef?

Chris Williamson 44:22 Hydrolyzed beef from MyProtein.

Tim Briggs 44:24 What do you think? It, what, what was our protein sponsor before?

Chris Williamson 44:27 Uh, so the Protein Works actually-

Tim Briggs 44:28 Did they get one?

Chris Williamson 44:29 ... the guys, the guys know that they, they used to have a beef-derived protein. They're currently developing a new one. So right now, my best advice is actually bulk powders. So-

Tim Briggs 44:40 I've tried bulk powders on MyProtein.

Chris Williamson 44:42 The reason that I like bulk powders' beef protein is it's isolate.

Tim Briggs 44:45 Mm-hmm.

Chris Williamson 44:45 So the MyProtein one is thick as-

Tim Briggs 44:48 It is thick, isn't it?

Chris Williamson 44:49 Thick as fuck. So, like, I have to punch it down my-

Tim Briggs 44:52 Yes.

Chris Williamson 44:53 ... down my neck, like, which is difficult. And-

Tim Briggs 44:55 Especially when you've got your Maltodextrin in your shake.

Chris Williamson 44:58 I don't at the moment.

Tim Briggs 44:59 Ooh, okay.

Chris Williamson 44:59 But if I was to add that in, like, it would be probably almost-

Tim Briggs 45:02 Yeah.

Chris Williamson 45:02 ... undrinkable.

Tim Briggs 45:03 Yeah.

Chris Williamson 45:03 Like, it's crazy th- Which is actually, at the moment, because I'm dieting, it's actually quite nice.

Tim Briggs 45:08 Mm-hmm.

Chris Williamson 45:08 It's a lot more satiating.

Tim Briggs 45:09 Yeah.

Chris Williamson 45:09 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.

Tim Briggs 45:19 Yeah.

Chris Williamson 45:19 How the fuck they manage to get-

Tim Briggs 45:21 I've cur- I've currently got this.

Chris Williamson 45:22 Have you?

Tim Briggs 45:22 I've currently got that protein, yeah. The chocolate one?

Chris Williamson 45:24 Yes. Good.

Tim Briggs 45:25 It's good. It is good.

Chris Williamson 45:26 Lot thinner.

Tim Briggs 45:27 A lot thinner. But, um, so let's go back around-

Chris Williamson 45:31 Yes.

Tim Briggs 45:32 ... your dieting.

Chris Williamson 45:33 Okay.

Tim Briggs 45:34 Let's, let's run through this.

Chris Williamson 45:35 Me dieting?

Tim Briggs 45:36 Let's run through this. So in terms of you dieting, what's your approach to dieting?

Chris Williamson 45:40 Just dial-

Tim Briggs 45:40 Because-

Chris Williamson 45:41 ... dial the cals back. (laughs)

Tim Briggs 45:42 You dial the cals back. (laughs)

Chris Williamson 45:43 Yeah.

Tim Briggs 45:43 So have you understood your TDEE or your metabolic baseline as we, we'd suggest? So-

Chris Williamson 45:49 Um-

Tim Briggs 45:49 ... have you found out what that is? Are you using-

Chris Williamson 45:51 I'm using what we've ... So some of the listeners will know that I've been wearing a Whoop s- Whoop strap-

Tim Briggs 45:56 Mm-hmm.

Chris Williamson 45:56 ... for the last six months or so. It's an always-on heart rate tracker, activity tracker, workout tracker, resting heart rate, HRV, which is your heart rate variability.

Tim Briggs 46:05 Mm-hmm.

Chris Williamson 46:05 Sleep tracker, and a few other things as well. Um, one of the-

Tim Briggs 46:07 Does it take in account thermoregulation and heat loss?

Chris Williamson 46:10 No. So it's-

Tim Briggs 46:12 Ooh.

Chris Williamson 46:12 ... it's a-

Tim Briggs 46:12 (laughs)

Chris Williamson 46:13 ... it's a-

Tim Briggs 46:13 Oh. (laughs)

Chris Williamson 46:13 ... it's a blunt, it's a blunt instrument at working out how much energy-

Tim Briggs 46:17 Yes.

Chris Williamson 46:17 ... you expended throughout the day, but it's a lot easier or a lot better in my opinion than just-

Tim Briggs 46:22 Mm-hmm.

Chris Williamson 46:23 ... uh, picking the number that your weight is-

Tim Briggs 46:25 Yes.

Chris Williamson 46:26 ... and hoping for the best and then thinking-

Tim Briggs 46:27 Yes, yes, yes.

Chris Williamson 46:28 ... "Oh, well, I've, I, I worked out a bit today."

Tim Briggs 46:30 Yeah.

Chris Williamson 46:30 Um-

Tim Briggs 46:30 But you can invest in a nutrition coach. There you go.

Chris Williamson 46:33 Link will be to-

Tim Briggs 46:34 Link will be below.

Chris Williamson 46:34 ... We Donate Nutrition in the show notes below.

Tim Briggs 46:36 (laughs) That's a joke, by the way.

Chris Williamson 46:38 No, uh, it genuinely will be. So, yeah, i- in terms of me dieting, it's just reducing calories. Like-

Tim Briggs 46:44 And what's your approach to that? Like, are you prioritizing your workout and nutrition? So you're keeping the focus on you're gonna head in the gym and keep 100% in your training sessions?

Chris Williamson 46:55 No. So given, given-

Tim Briggs 46:56 Or are you just kind of ... Are you just got a blanket approach that, "I'm just gonna drop down. I'm probably gonna get my workouts done earlier on in the day so I feel a little bit better"?

Chris Williamson 47:05 Mm-hmm. Uh, given that I said I've focused on eating for performance, this now seems a little bit like I'm a-

Tim Briggs 47:11 Yes.

Chris Williamson 47:11 ... hypocrite. But my point is that, um, right now I don't have time. It's two weeks until I go away and film for ROMWOD.

Tim Briggs 47:20 Right, okay.

Chris Williamson 47:20 Like, I don't have time to be focusing on performance.

Tim Briggs 47:23 Mm-hmm.

Chris Williamson 47:23 Um, the way that I'm actually doing it is mixing together intermittent fasting-

Tim Briggs 47:29 Okay.

Chris Williamson 47:30 ... with, uh, just basically low cals.

Tim Briggs 47:33 Yeah.

Chris Williamson 47:33 So I'm staying fasted until about 2:00 in the afternoon.

Tim Briggs 47:36 Oh, wow, okay.

Chris Williamson 47:36 I ten- I tend to train at about s- uh, 9:00 or 10:00 in the morning. So I'm training fasted. I'm aware that goes against a lot of, a lot of-

Tim Briggs 47:43 Yeah, yeah, yeah.

Chris Williamson 47:43 ... what we've spoken about today. But I do have to say that training fasted on a morning is the best time that I can get that in.

Tim Briggs 47:52 Yes.

Chris Williamson 47:52 Like if I was dieting, um, I would much sooner train as soon as possible.

Tim Briggs 47:57 Oh, yeah, definitely. 'Cause you wake up, you feel a little bit good, you have a little bit of caffeine.

Chris Williamson 48:00 Yeah, and I'm aware.

Tim Briggs 48:01 Your energy does spike ............................

Chris Williamson 48:02 And I, it's almost like I get the training session in before my body realizes-

Tim Briggs 48:06 Mm-hmm.

Chris Williamson 48:06 It has had time to realize that it's hungry.

Tim Briggs 48:07 For sure.

Chris Williamson 48:08 And by the time I finished, like, let's say I finished at 11:00, 11:00, 10:30, another caffeine. I'm tending to have a post-workout shake as well-

Tim Briggs 48:14 Yep.

Chris Williamson 48:14 ... so I will have some stuff in there afterwards.

Tim Briggs 48:16 Mm-hmm.

Chris Williamson 48:16 Then by the time it gets to, like-

Tim Briggs 48:18 Get home.

Chris Williamson 48:18 ... 1:30, 2:00 PM-

Tim Briggs 48:19 You're shorting your window.

Chris Williamson 48:20 I've sort, sorted it out, and I'm like, "Okay, well, it's time to eat."

Tim Briggs 48:21 Yes.

Chris Williamson 48:22 Um, so I'm actually doing a podcast with David Sinclair, who was on Joe Rogan. He's one of the world's leading longevity experts.

Tim Briggs 48:29 Yes.

Chris Williamson 48:29 Works out with Harvard University.

Tim Briggs 48:31 Yes. I've, I've listened to his podcast.

Chris Williamson 48:32 So I'm going to, okay, I'm going to Harvard-

Tim Briggs 48:34 Uh-huh.

Chris Williamson 48:34 ... to sit down with him.

Tim Briggs 48:35 Right, okay.

Chris Williamson 48:36 And that's before I go and see InsideTracker.

Tim Briggs 48:38 Uh-huh.

Chris Williamson 48:38 Um, so-I'll be very interested to kind of chase up some of the points that he had about intermittent fasting with-

Tim Briggs 48:44 Yes.

Chris Williamson 48:45 ... on that podcast. But if you haven't listened to it already, it's, it's really interesting and if you've ever considered going to start doing intermittent fasting, like he sells the dream-

Tim Briggs 48:55 Mm-hmm.

Chris Williamson 48:56 ... so fucking hard in there, and it's just through data, like he's not saying-

Tim Briggs 48:59 Yes.

Chris Williamson 48:59 ... it's amazing and this is... I do it and you should do it because of these reasons. He's just presenting what the data seems to show.

Tim Briggs 49:05 Mm-hmm.

Chris Williamson 49:05 Like maybe, he maybe s-

Tim Briggs 49:06 Let's turn this around a little bit. So I have two approaches to intermittent fasting.

Chris Williamson 49:10 Okay.

Tim Briggs 49:10 The first one is, if you're in a severe caloric deficit, obviously I wouldn't suggest going too deep in a caloric deficit-

Chris Williamson 49:17 Yeah.

Tim Briggs 49:17 ... but if you are-

Chris Williamson 49:18 Yeah.

Tim Briggs 49:18 ... fine. I'd probably recommend to do intermittent fasting, so you bring your eating wing- window down so you can eat pretty regularly from 2:00 PM till-

Chris Williamson 49:28 10:00 PM.

Tim Briggs 49:29 ... 10:00 PM or so on. And you don't really see the effects of your shortened calories.

Chris Williamson 49:33 Mm-hmm.

Tim Briggs 49:35 Then the second approach is from, um, like an athlete's approach, a performance approach. If you do intermittent fast, so you've, your last meal was, or last thing you ate was 10:00 PM-

Chris Williamson 49:46 Mm-hmm.

Tim Briggs 49:46 ... you go through right to your training session at 9:00 AM in the morning.

Chris Williamson 49:50 Mm-hmm.

Tim Briggs 49:51 So you're pretty much working on empty at the time. So your session is gonna be diminished by a fair few percent. You'll have less to give, your recovery is going to be down, your immunity is going to be down. You go into your session, yeah, you have a bit of protein afterwards, but you still haven't replenished your glycogen stores yet, so you're probably gonna be very vulnerable to infection or getting ill.

Chris Williamson 50:15 Mm-hmm.

Tim Briggs 50:16 Exactly what you need before a holiday.

Chris Williamson 50:19 Yeah.

Tim Briggs 50:19 Then you, you, you go back into your window. So as somebody, say, if you were trying to get the most out of every training session, I'd recommend throwing a little bit of workout nutrition around your session-

Chris Williamson 50:34 Yes.

Tim Briggs 50:34 ... than just focusing on having as many veggies and as much satiation through food as possible.

Chris Williamson 50:41 Okay.

Tim Briggs 50:41 So eating a lot of volume of spinach-

Chris Williamson 50:45 Yeah.

Tim Briggs 50:45 ... um, and so on, and try and keep your protein fairly high and consistent. That's not really gonna do much. You, you burn your protein by eating it and trying to digest it.

Chris Williamson 50:54 Do you, um, do you ever advocate diet, uh, as, for athletes who aren't trying to cut down-

Tim Briggs 50:59 Mm-hmm.

Chris Williamson 50:59 ... to a particular weight category? Do you often advocate deficits?

Tim Briggs 51:04 Yes. So what we always do with every approach, regardless what your goal is, we're not so much a performance company. We do have a lot of performance athletes, we've also got a lot of health athletes. Our health athletes and performance athletes start the exact same approach. So we look at the micros, we look at their general health, we look at balancing their energy, regardless what the sport is, what their lifestyle is. From here, generally, if you're looking at performance, we'll start adding calories and adding carbohydrates.

Chris Williamson 51:34 Mm-hmm.

Tim Briggs 51:35 If you're just looking at general body composition, we'll start taking away a little bit of calories. And we'll just focus on consistency over several months. When I say several months, it might be two, three, so on, before we start to recomp, get back to the baseline and let our metabolism just chill for a while.

Chris Williamson 51:52 Mm-hmm.

Tim Briggs 51:53 That's not so much with the performance guys, they can carry on going. So if you are looking at wanting to lose some weight or going to a little bit of a deficit, I'd just recommend going about 5% of your total cals every week-

Chris Williamson 52:08 Mm-hmm.

Tim Briggs 52:08 ... every two weeks, and just see with constin- consistency where you can get. Take your time with it. Try and eat within 10 grams of your macronutrients-

Chris Williamson 52:19 Mm-hmm.

Tim Briggs 52:19 ... and just slowly plummet down. You shouldn't go too low to where it should affect your performance. It definitely shouldn't affect your cognition. You should feel pretty good in yourself. You should just feel slow, consistent weight loss. Uh, when I say weight loss, I hate saying that term, you should just take a lot of progress pictures, just have a visual in front of you.

Chris Williamson 52:38 Yeah.

Tim Briggs 52:39 There's a lot of factors that can influence weight, like the w- the one to two kilo variation on weight daily, and that's with water, carbohydrate timings, hydration, dehydration, inflammation-

Chris Williamson 52:53 Yeah.

Tim Briggs 52:53 ... inflammation from training-

Chris Williamson 52:54 Bowel movements.

Tim Briggs 52:55 ... inflammation from food, bowel movements, and just general, just fluctuations.

Chris Williamson 52:59 Yeah.

Tim Briggs 52:59 So there's always a lot of people that do just focus on that number on the scales and a lot of the time, you can just go on the scales, jump off the scales, go on the scales, jump off the scales.

Chris Williamson 53:11 (laughs)

Tim Briggs 53:11 Do that four or five times, probably lost a little bit of weight.

Chris Williamson 53:14 Yeah.

Tim Briggs 53:14 Or it might go up, you know. You never know.

Chris Williamson 53:16 Yeah, yeah, yeah.

Tim Briggs 53:16 But with that, there'll always be a little bit of fluctuation to take your weight with a pin- pinch of salt. Just have a visual of what you want to do and where you want to go.

Chris Williamson 53:24 And also-

Tim Briggs 53:25 Have a strong goal in mind.

Chris Williamson 53:26 Yeah.

Tim Briggs 53:26 Have that visual of your progress picture.

Chris Williamson 53:28 Mm-hmm.

Tim Briggs 53:29 You don't need to share it around. Like we rarely post progress pictures, and that's fine. Like that's... We will, obviously, if there is some available to post, but we don't want to use that as a marketing strategy.

Chris Williamson 53:42 Mm-hmm.

Tim Briggs 53:42 We want to just keep those for you.

Chris Williamson 53:44 Yeah.

Tim Briggs 53:44 Keep those for you feeling good. And, um, that should always be the factor we focus on.

Chris Williamson 53:50 I think one of the things that a lot of people struggle with, and this is why, uh, increasingly I'm seeing people talk about the negative mindset that comes along with bodybuilding and fitness-

Tim Briggs 54:01 Mm-hmm.

Chris Williamson 54:01 ... uh, fitness training overall-

Tim Briggs 54:03 Yeah.

Chris Williamson 54:03 ... typical bro fitness training-

Tim Briggs 54:05 Yeah.

Chris Williamson 54:05 ... not fitness for CrossFit, which is that your progress is externalized, especially if you're competing, it's externalized to someone who isn't you.

Tim Briggs 54:14 Yes.

Chris Williamson 54:14 But even if you aren't competing, it's externalized to your own mindset.

Tim Briggs 54:17 Mm-hmm.

Chris Williamson 54:17 Like you could wake up in a month's time, 1% leaner-

Tim Briggs 54:22 Yes.

Chris Williamson 54:22 ... and a kilo heavier than you are now-

Tim Briggs 54:24 Yes. Uh-huh.

Chris Williamson 54:24 ... but if you're in a really shit space, you're in a bad mindset, you look in the mirror-... and you're like, "I look crap."

Tim Briggs 54:31 Yes.

Chris Williamson 54:31 "I'm not happy with the way that I look." And you're like, well, hang on, by every objective measure, you've managed to get yourself in better nick.

Tim Briggs 54:36 Yeah. And you've got to remember those goals. What was your goal to begin with? Decrease body fat-

Chris Williamson 54:41 And increase muscle mass.

Tim Briggs 54:41 ... add some muscle mass.

Chris Williamson 54:42 So you said-

Tim Briggs 54:43 But now you've crushed that, then-

Chris Williamson 54:44 Yeah. But you, because your mindset is not an objective measure.

Tim Briggs 54:48 Mm-hmm.

Chris Williamson 54:48 And then obviously, like you say, people try and externalize that to go, "Okay, well, I'll just focus on the scales."

Tim Briggs 54:53 Yes.

Chris Williamson 54:53 Well, it kind of needs to probably be somewhere in between.

Tim Briggs 54:56 Mm-hmm.

Chris Williamson 54:56 If over the course of two months your weight has been steadily increasing and you're supposed to be in a deficit-

Tim Briggs 55:01 Yes.

Chris Williamson 55:01 ... we need to make some adjustments.

Tim Briggs 55:03 Yeah.

Chris Williamson 55:03 However, if that's happened and you, you've got, like, visible ab veins-

Tim Briggs 55:07 Mm-hmm.

Chris Williamson 55:07 ... you're like, well, you're doing something right here.

Tim Briggs 55:09 Exactly.

Chris Williamson 55:09 Maybe you're training super hard.

Tim Briggs 55:11 Yes.

Chris Williamson 55:11 Maybe, you know, G-flux theory, I'm aware, is kind of criticized-

Tim Briggs 55:15 Mm-hmm.

Chris Williamson 55:15 ... but it's, it's ki- a, a thing that sometimes gets cited. Youssef made a really fucking good point the other day. He said, "People think that they don't have a bodybuilding goal."

Tim Briggs 55:23 Yes.

Chris Williamson 55:23 And he was like, "They're wrong. It's just a matter of perspective. Everybody has a bodybuilding goal."

Tim Briggs 55:27 Mm-hmm.

Chris Williamson 55:27 "It's just that some, some people's change."

Tim Briggs 55:29 Exactly.

Chris Williamson 55:30 Like everybody wants to be a bit leaner and a bit bigger.

Tim Briggs 55:32 Yes. Yes.

Chris Williamson 55:32 Like in terms of muscle mass.

Tim Briggs 55:33 Every, every male anyway.

Chris Williamson 55:35 Yeah. I think even-

Tim Briggs 55:36 Every CrossFitter, every CrossFitter wants to be.

Chris Williamson 55:37 Even, every CrossFitter for sure, but I think even females, like if you gave them the choice-

Tim Briggs 55:41 Mm-hmm.

Chris Williamson 55:41 ... like most females would be like, "Yeah, I could do with, you know, having maybe a little bit more shape to my legs, or my calves, or my shoulders-

Tim Briggs 55:47 Yeah.

Chris Williamson 55:47 ... or my back, or my, like, abs, or my whatever."

Tim Briggs 55:50 Correct.

Chris Williamson 55:50 "And I could do with being a little bit leaner." Like even fucking the girls that are the most comfortable within their own body-

Tim Briggs 55:56 Yeah.

Chris Williamson 55:56 ... would still say, "Oh, well, that would, that might."

Tim Briggs 55:58 Yeah.

Chris Williamson 55:58 If you just said, "Pick from this menu of options that you would like."

Tim Briggs 56:01 "What would you want here?"

Chris Williamson 56:02 Yeah, exactly. They go, "Oh, well, actually I'm, I'm happy with my leanness, but I'd love to have slightly bigger whatever."

Tim Briggs 56:07 Yeah.

Chris Williamson 56:07 "Like bum or legs."

Tim Briggs 56:07 And that can be done via training, via nutrition.

Chris Williamson 56:10 Exactly. So I think we've gone through some, some really cool stuff there. I like the idea, the green shake in the morning is a good takeaway.

Tim Briggs 56:17 Mm-hmm.

Chris Williamson 56:17 I think that the importance of carbs in and around training-

Tim Briggs 56:20 Yeah.

Chris Williamson 56:20 ... for training. Um, one thing that I wanted to check, is there a rough rule of thumb that people can use to judge what their carbohydrate intake should be based on their weight?

Tim Briggs 56:29 Yes. So off the top of my head, so it's between two grams per kilo and about seven grams per kilo. There's quite a lot of variation.

Chris Williamson 56:41 Big window. Okay.

Tim Briggs 56:41 And it depends on who you are, what you do.

Chris Williamson 56:44 Okay.

Tim Briggs 56:44 Male, female.

Chris Williamson 56:45 Okay.

Tim Briggs 56:45 Your training history, your training environment.

Chris Williamson 56:47 Yeah.

Tim Briggs 56:48 Um, how long you train for.

Chris Williamson 56:50 Mm-hmm.

Tim Briggs 56:51 What you do for a lifestyle approach. So what you do for work, that can really affect how many carbohydrates you need. And these are all factors that you do want to look into. However, there can be a little bit of variation on it.

Chris Williamson 57:06 Mm-hmm.

Tim Briggs 57:07 One thing I did want to get into when we're talking about different sports, uh, we've got quite a lot of weightlifters with WDN and we've got a slightly different approach to a lot of weightlifters and it, it's quite conflicting, I think. We're lucky that our weightlifters also compete in CrossFit, so their target weight they're going to compete at isn't ridiculously low.

Chris Williamson 57:30 Mm-hmm.

Tim Briggs 57:30 Like it is with a lot of people that do MMA or need to s- like severely cut. So we always want, uh, see what your long-term goal is. So if mine was to compete at w- 75 kilos, I don't even know if that's a category, I'd look at in six months' time, how can I slowly get to 75 kilos, maybe 76, 77 kilos, before the event? We want to perform at 100% in that comp leading up to, or the weeks completing up to, uh, pretty much your stage weight. Then the day before we might restrict a little bit of water and we might chew some gum, we might drop the salts and so on, load up on the salts on the day and get you guys at that weight then, rather than all your competition is going to be severely dehydrated, they're going to look like shit on the day.

Chris Williamson 58:19 Mm-hmm.

Tim Briggs 58:20 They're going to be shaking on the scales, then they're going to have to severely rehydrate.

Chris Williamson 58:23 Mm-hmm.

Tim Briggs 58:24 We're turning up, we know our maxes, we hit them earlier in the week. We're turning up with 100%, we're fueled, we're ready to go.

Chris Williamson 58:31 Mm-hmm.

Tim Briggs 58:31 So we've got a slightly different approach to what a few people have.

Chris Williamson 58:35 Is that quite contrary to what's typical?

Tim Briggs 58:37 Yes. Uh, well, I think, uh, like elite weightlifting, they do want to obviously-

Chris Williamson 58:41 Go in as heavy as possible and then-

Tim Briggs 58:43 Go in as light as possible.

Chris Williamson 58:44 Oh-

Tim Briggs 58:44 Then-

Chris Williamson 58:45 Yeah. Okay. Yeah.

Tim Briggs 58:46 ... go heavy.

Chris Williamson 58:46 And then come back up.

Tim Briggs 58:47 So we, we want to be at that weight a couple of weeks before, so we're performing 100% at that pretty much stage weight. Um-

Chris Williamson 58:55 Do you think that given the balance between the two that there's less stuff that can go wrong?

Tim Briggs 59:00 Yeah.

Chris Williamson 59:00 Is that the main reason?

Tim Briggs 59:01 We look at it in terms of health. So if you're, when you see a lot of guys who do MMA, they step on the scales and they're pretty much going to collapse.

Chris Williamson 59:10 Emaciated.

Tim Briggs 59:11 Yeah, they're emaciated. (laughs) Uh, I wouldn't see that, that person on the scales as, like, an elite sportsman.

Chris Williamson 59:19 Or a picture of health.

Tim Briggs 59:20 Or a picture of health. Uh, we want to turn up healthy. We don't want to drop our bodies severely out of homeostasis. We want to rock up feeling good, knowing we're going to hit our maxes-

Chris Williamson 59:31 Mm-hmm.

Tim Briggs 59:32 ... uh, and turn up on the day at 100%.

Chris Williamson 59:34 I think that's definitely, again, you know, to kind of sing the praises of CrossFit to a degree, the fact that there are weight categories-

Tim Briggs 59:40 Mm-hmm. Yes.

Chris Williamson 59:40 ... is such a beneficial thing long term for the health-

Tim Briggs 59:44 Yeah.

Chris Williamson 59:44 ... of the people that are doing it.

Tim Briggs 59:45 Mm-hmm.

Chris Williamson 59:46 Like, you can say what you want about the fact that it, uh, dangers and injury for CrossFit and high repetitions-

Tim Briggs 59:52 Yeah.

Chris Williamson 59:52 ... of heavy weights under fatigue and all that sort of stuff, but no one's using diuretics before they go-

Tim Briggs 59:57 No.

Chris Williamson 59:58 ... and compete in CrossFit.

Tim Briggs 59:59 No.

Chris Williamson 59:59 And, 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-

Tim Briggs 1:00:16 Mm-hmm.

Chris Williamson 1:00:16 ... will actually not look forward to that comp prep.

Tim Briggs 1:00:20 Yeah.

Chris Williamson 1:00:20 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."

Tim Briggs 1:00:31 Yeah. Start hell.

Chris Williamson 1:00:31 Like, it's gonna be s- yeah, it's gonna be savage.

Tim Briggs 1:00:33 Yeah.

Chris Williamson 1:00:33 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-

Tim Briggs 1:00:45 It's all changed now, but yeah.

Chris Williamson 1:00:47 Yeah. Um, if you take any period up until a competition, it's their favorite time.

Tim Briggs 1:00:52 Yeah.

Chris Williamson 1:00:52 They're training once or twice a day. They're loving the training. Everything's going min.

Tim Briggs 1:00:56 Exactly.

Chris Williamson 1:00:56 Everything's dialed in. They're eating like fuck. Like, they're getting to eat loads. They're out getting loads of fresh air.

Tim Briggs 1:01:01 Yeah.

Chris Williamson 1:01:01 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.

Tim Briggs 1:01:12 Yes.

Chris Williamson 1:01:12 Like, if you get to constantly pee- like, rep PB over and over-

Tim Briggs 1:01:16 100%.

Chris Williamson 1:01:16 ... 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-

Tim Briggs 1:01:24 You're gonna hate life.

Chris Williamson 1:01:24 ... yo- you've got this week looming over you-

Tim Briggs 1:01:27 Yeah.

Chris Williamson 1:01:28 ... where you're like, "Holy fucking shit." Like ...

Tim Briggs 1:01:30 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.

Chris Williamson 1:01:39 It's almost like, um, it's almost a different element of the sport.

Tim Briggs 1:01:42 It doesn't sit that well with me. Yeah.

Chris Williamson 1:01:44 It's a different element of the sport, I think. Like, uh, I, I ... You can be the best fighter in the world.

Tim Briggs 1:01:49 Mm-hmm.

Chris Williamson 1:01:49 But let's say there is something about your particular genetic makeup or your particular b- um, biomechanics, your biology-

Tim Briggs 1:01:55 Yeah.

Chris Williamson 1:01:56 ... which doesn't permit your body to perform well when you've had to do that dramatic weight cut.

Tim Briggs 1:02:00 Yeah.

Chris Williamson 1:02:00 Like, you could be the best fighter on the planet.

Tim Briggs 1:02:02 Mm-hmm.

Chris Williamson 1:02:03 But if that's the case, like, you're fucked.

Tim Briggs 1:02:07 Yeah. I think with that (laughs) there should be, like, an agreement to say if we're ... we would fight at the same weight.

Chris Williamson 1:02:14 Mm-hmm.

Tim Briggs 1:02:14 Let's just fight at the same weight.

Chris Williamson 1:02:16 (laughs)

Tim Briggs 1:02:17 You know what I mean? Like, these weight categories, they're, they're savage to get there. Like, and especially when somebody's trying to drop down from a weight division to another weight division.

Chris Williamson 1:02:25 Yeah.

Tim Briggs 1:02:25 You've seen it quite a lot. There was, I think, a guy called Dillashaw. Um, so he, he crushed a lot of people. He would drop down for a, f- drop down for a fight and he was not there.

Chris Williamson 1:02:36 Yeah.

Tim Briggs 1:02:36 He was one of the leanest people I've ever seen going in the fight.

Chris Williamson 1:02:40 Mm-hmm.

Tim Briggs 1:02:40 Ab veins everywhere. (laughs)

Chris Williamson 1:02:41 Yeah. TJ Dillashaw's in good, in good nick.

Tim Briggs 1:02:44 Great nick.

Chris Williamson 1:02:44 I, I, I think the, there's talk with the UFC about them having intra weight tests-

Tim Briggs 1:02:50 Mm-hmm.

Chris Williamson 1:02:50 ... um, over periods leading up to the fight, and then them only being allowed to drop particular percentages-

Tim Briggs 1:02:55 Yeah.

Chris Williamson 1:02:55 ... which restricts-

Tim Briggs 1:02:56 I like that.

Chris Williamson 1:02:57 ... restricts the damaging it does. It's a health-conscious thing, right?

Tim Briggs 1:02:59 Yeah, again, for health. Yeah.

Chris Williamson 1:03:00 Um, so yeah. We've got our green shakes. We've got the importance of carbohydrates.

Tim Briggs 1:03:06 Mm-hmm.

Chris Williamson 1:03:06 We know that we've got a range of two to seven grams. I'm gonna guess for most people it'll be between three and f- like, three and five. Something like that.

Tim Briggs 1:03:12 Yeah. That's what I want.

Chris Williamson 1:03:12 Three and five grams per kilo of body weight is where you want to be hitting. We want to bunch it around our training. We want a bit of intra, a bit of BCAAs. 10 grams BCAAs? Five grams?

Tim Briggs 1:03:20 Ten.

Chris Williamson 1:03:21 Ten grams? That's a lot of BCAAs.

Tim Briggs 1:03:23 Yeah, it was. It was c- two scoops.

Chris Williamson 1:03:25 Do you have a recommendation of BCAAs that you like?

Tim Briggs 1:03:27 Let's just go with your Protein Works.

Chris Williamson 1:03:28 The Prot- Protein Works. Protein Works make fantastic BCAAs. Don't know.

Tim Briggs 1:03:32 (laughs)

Chris Williamson 1:03:33 Let's say that they do. There's a link in the show notes below. Um, and finally, what about stuff before bed? Like, there's, uh ... So, we've, we've talked about-

Tim Briggs 1:03:43 There's a lot of things you can take, yeah.

Chris Williamson 1:03:44 Does, does, like, bedtime digestion, you know you can get, like, casein-

Tim Briggs 1:03:49 Mm-hmm.

Chris Williamson 1:03:50 ... overnight slow release protein.

Tim Briggs 1:03:52 Yeah.

Chris Williamson 1:03:52 Is it all bollocks?

Tim Briggs 1:03:53 Uh, there's ...

Chris Williamson 1:03:54 Is it mostly bollocks?

Tim Briggs 1:03:56 It's, it is slow release, so you ... There's, there's a thing for it in there-

Chris Williamson 1:03:59 Does it matter?

Tim Briggs 1:04:00 Especially when you're having potentially muscle breakdown in your overnight fast, it could-

Chris Williamson 1:04:07 What are you doing in your sleep to get breakdown?

Tim Briggs 1:04:09 It could be a good thing.

Chris Williamson 1:04:09 Well, do, do we wanna know?

Tim Briggs 1:04:11 I don't know.

Chris Williamson 1:04:11 Yeah.

Tim Briggs 1:04:11 I don't know, but y- you could get some. Like, your body will still need a supply of fuel as you sleep, so it could be a good thing to have some casein. But if you're looking at sleep nutrition, that's more about getting your ZMA's in, so zinc, magnesium. That'll really help with sleep. Um, you can take things like (smacks lips) what's another one? 5-HTP.

Chris Williamson 1:04:35 Mm-hmm.

Tim Briggs 1:04:36 Obviously-

Chris Williamson 1:04:36 Serotonin, serotonin precursor, yep.

Tim Briggs 1:04:38 Yeah, serotonin if you're not in the UK.

Chris Williamson 1:04:40 Yeah. No, it's, uh, 5-HTP is a serotonin precursor.

Tim Briggs 1:04:43 No, but serotonin you can't buy it, can you?

Chris Williamson 1:04:45 No.

Tim Briggs 1:04:46 Can't buy it.

Chris Williamson 1:04:46 Well, you can ... I'm sure there's some things that you can.

Tim Briggs 1:04:48 Yeah.

Chris Williamson 1:04:48 Um, but yeah, I, I'm big advocate of, of ZMA's.

Tim Briggs 1:04:51 Yeah.

Chris Williamson 1:04:51 I've been using them for a while. Interestingly, when I was tracking my sleep, I actually found sometimes that my sleep quality worsened for a short period-

Tim Briggs 1:04:58 Mm-hmm.

Chris Williamson 1:04:59 ... um, when I started using them again. Let's say I'd run out.

Tim Briggs 1:05:02 Okay.

Chris Williamson 1:05:02 Um, and apparently that's quite typical. Like, again, it's just throwing off what you've, what you got asleep in. Is there, is there anything that you ... Is there a window within which you wouldn't eat before you go to sleep? Do you try and leave a gap or do you not really care?

Tim Briggs 1:05:13 Not massively. Not massively. I wouldn't load a lot of sugar before you go to bed.

Chris Williamson 1:05:18 Mm-hmm. Unless you want to ride-

Tim Briggs 1:05:19 Um, you don't, you don't really need the simple carbohydrates before, im- immediately before you go to sleep.

Chris Williamson 1:05:25 Yeah.

Tim Briggs 1:05:25 That's probably gonna play havoc on your sleep as well if you're just fueled with sugar and you've got a buttload of energy.

Chris Williamson 1:05:31 Unless you wanna ride that insulin crash. If you have it, like, an hour and a half before you go-

Tim Briggs 1:05:35 Yeah. (laughs)

Chris Williamson 1:05:35 ... ride that insulin crash right when you're asleep.

Tim Briggs 1:05:37 Always. Love that.

Chris Williamson 1:05:37 That's like the carbohydrate equivalent of taking a sp- of having a spliff, isn't it?

Tim Briggs 1:05:41 It is. Getting up, getting straight back down.

Chris Williamson 1:05:42 Like, smash yourself like a bag of Haribo.

Tim Briggs 1:05:45 Yeah.

Chris Williamson 1:05:45 Wait for an hour and a half.

Tim Briggs 1:05:46 Yeah.

Chris Williamson 1:05:46 Get in a warm bed.

Tim Briggs 1:05:48 (laughs)

Chris Williamson 1:05:48 Game over.

Tim Briggs 1:05:49 Love the sound of that.

Chris Williamson 1:05:50 You're done. Um, so any other things that you think that people should consider? Any final tips? I'll, uh ... The green smoothie thing, I'm already sold on.

Tim Briggs 1:05:58 I took some notes. I'll have a quick look.

Chris Williamson 1:05:59 Did you? Let's have a look. What have we missed? Have we missed anything?

Tim Briggs 1:06:01 Have we missed anything? We've talked about most of this. Oh, and comp prep. (laughs) I wrote down, uh, uh, leading up to a competition, you'd probably want seven to 12 grams of carbohydrate per kilo of body weight.

Chris Williamson 1:06:17 That is ... So for me-

Tim Briggs 1:06:20 A substantial amount.

Chris Williamson 1:06:20 For me, I'd be talking nearly a kilo of, of carbohydrate on like the-

Tim Briggs 1:06:24 That'd be quite a lot the day before, but-

Chris Williamson 1:06:25 That would be a significant amount.

Tim Briggs 1:06:27 If you want to improve your performance and go in there 100%, might be the way to do. And obviously that'd be a sustained ... That, that wouldn't be your first competition going-

Chris Williamson 1:06:38 Yeah.

Tim Briggs 1:06:38 ... a kilo of carbohydrates.

Chris Williamson 1:06:39 We've tested it before.

Tim Briggs 1:06:40 That'd be, yeah, several kind of warm-up events to get that level.

Chris Williamson 1:06:44 I was gonna say, would you recommend if someone is, um-... w- warming up for a competition or something like that. Let's say that someone's gonna go do a half-marathon or they're gonna go do anything, would you recommend like a test prep, like competi- like a fake comp?

Tim Briggs 1:07:00 Yeah, I'd say so. Un- Like, I think people should be doing that from a pro-rag- programming perspective anyway, so you should have mock comp weekends. Whether that's a team event, you'll just run through four or five workouts one day-

Chris Williamson 1:07:13 Mm-hmm.

Tim Briggs 1:07:13 ... four or five workouts the next day.

Chris Williamson 1:07:15 Mm-hmm.

Tim Briggs 1:07:15 I think that's really good to learn a lot about yourself, a lot about how you'll approach a workout, a lot about-

Chris Williamson 1:07:20 So you-

Tim Briggs 1:07:20 ... how you need to tactically spread your food throughout the day-

Chris Williamson 1:07:23 Mm-hmm.

Tim Briggs 1:07:24 ... when and where you need your food, where you need your hydration. Hydration plays a massive effect on a comp day. So will need... Pff. You'll probably put your baseline hydration at three liters a day.

Chris Williamson 1:07:35 Mm-hmm.

Tim Briggs 1:07:36 Then you work out you're probably gonna need to restore about one to two liters of fluid loss. So-

Chris Williamson 1:07:41 Per workout?

Tim Briggs 1:07:42 Per workout, yeah.

Chris Williamson 1:07:43 Oh my God.

Tim Briggs 1:07:44 So when I was-

Chris Williamson 1:07:45 That's more, that's more than I would have thought I would have needed.

Tim Briggs 1:07:48 Yeah, so you're looking at four liters a day if you have one hour workout.

Chris Williamson 1:07:51 Yeah.

Tim Briggs 1:07:52 Um, most people should be consuming that anyway.

Chris Williamson 1:07:55 Yeah.

Tim Briggs 1:07:55 A lot of people don't.

Chris Williamson 1:07:56 Yeah.

Tim Briggs 1:07:56 And that'll play havoc with your recovery with a lot of, um, cramps and things like that, especially with your salt loss. So some electrolytes could be a great thing to throw in post-workout. Um, so having electrolytes on your comp day, yet again, that's an awesome idea.

Chris Williamson 1:08:14 Yeah.

Tim Briggs 1:08:15 Especially as a CrossFitter where you're going to sweat in your warmup-

Chris Williamson 1:08:19 Mm-hmm.

Tim Briggs 1:08:19 ... you're gonna sweat on the dance floor-

Chris Williamson 1:08:22 Mm-hmm.

Tim Briggs 1:08:23 ... you're gonna come off sweating-

Chris Williamson 1:08:24 Yeah.

Tim Briggs 1:08:24 ... and you're just going to sit still.

Chris Williamson 1:08:26 As a recommendation for that, are you thinking Lucozade, Dioralyte, like-

Tim Briggs 1:08:31 I'd literally... Yeah, Daro- uh, Dioralyte, or just any generic, um-

Chris Williamson 1:08:37 Electrolyte drink.

Tim Briggs 1:08:38 ... electrolytes.

Chris Williamson 1:08:39 Yeah. So-

Tim Briggs 1:08:39 We... I used to, I used to recommend making your own, so like a pinch of Himalayan pink sea salt-

Chris Williamson 1:08:44 Yeah.

Tim Briggs 1:08:45 ... um, some lime, some honey, and a liter of water, let's mix that up. You pretty much have-

Chris Williamson 1:08:50 Is that pretty much what it is?

Tim Briggs 1:08:51 Yeah, give or take. There's some different salts in there.

Chris Williamson 1:08:53 Just some fancy shit, yeah.

Tim Briggs 1:08:54 But yeah.

Chris Williamson 1:08:55 That's kind of cool.

Tim Briggs 1:08:55 Gi- give or take, that's basically what it is. There is some-

Chris Williamson 1:08:58 So I, I don't suffer-

Tim Briggs 1:08:59 ... other, other minerals in there.

Chris Williamson 1:09:00 I don't suffer tremendously bad with cramps. Like, it's not something that-

Tim Briggs 1:09:03 Mm-hmm. I used to.

Chris Williamson 1:09:04 It feels like something that was, that kind of stopped in the '90s.

Tim Briggs 1:09:07 Oh, really?

Chris Williamson 1:09:07 Um, but it... Uh, you know, no one talks about cramp anymore.

Tim Briggs 1:09:09 Yeah, they don't.

Chris Williamson 1:09:10 But, um, and the only time that I've ever really had it was when I was out training, um, Muay Thai in, um, Thailand.

Tim Briggs 1:09:17 Yeah.

Chris Williamson 1:09:17 And I was training maybe two hours a day twice.

Tim Briggs 1:09:20 In the heat.

Chris Williamson 1:09:20 So four hours a day in the heat, sweating like fuck.

Tim Briggs 1:09:23 Mm-hmm.

Chris Williamson 1:09:23 And, um, it was the first day after our first double session-

Tim Briggs 1:09:26 Yeah.

Chris Williamson 1:09:26 ... which was four hours of training, and the next day, I went in and my calf-

Tim Briggs 1:09:29 Probably warm as a cow.

Chris Williamson 1:09:29 My calf just, yeah, it just turned into like a vice.

Tim Briggs 1:09:32 Mm-hmm.

Chris Williamson 1:09:32 And, um, one of the guys went, "Oh, you need, you need..." And waved this, like, sachet of essentially Dioralyte.

Tim Briggs 1:09:38 Oh, wow, okay.

Chris Williamson 1:09:38 So, um, sure enough, I'm on... And I was like, "Okay, well, I'm gonna have to have one of these a day."

Tim Briggs 1:09:41 Yeah.

Chris Williamson 1:09:41 I'd never had it before, but yeah, dehydration and high water 'cause I was-

Tim Briggs 1:09:44 Yeah, real thick, uh-

Chris Williamson 1:09:44 ... consuming enough water-

Tim Briggs 1:09:46 Yeah.

Chris Williamson 1:09:46 ... but it was diluting down the amount of salt I had.

Tim Briggs 1:09:49 Exactly. But you probably weren't consuming enough water to your sweat loss levels. Like, um, we once did a study when I was at uni. That's what we did. We did some hypoxic training-

Chris Williamson 1:10:01 Yep.

Tim Briggs 1:10:01 ... to see the effects of sweat loss or weight, w- water weight loss compared to hye- hypoxic and non-hypoxic-

Chris Williamson 1:10:08 Hypoxic's where you're not breathing, right?

Tim Briggs 1:10:10 Yeah. W- You are breathing, but it's less oxygen-

Chris Williamson 1:10:12 Restricted breathing, right.

Tim Briggs 1:10:13 Restricted breathing.