EVERY SPOKEN WORD
150 min read · 30,020 words- 0:00 – 2:32
Performance nutrition framework: health first, then energy balance
- CWChris Williamson
(wind blowing) Ladies and gentlemen, I'm joined by Tim Briggs from Warry Programming and We Dominate Nutrition. Welcome.
- TBTim Briggs
Thank you.
- CWChris Williamson
You may remember Tim from such episodes as Why Does Fitness Hurt So Much-
- TBTim Briggs
Yeah.
- CWChris Williamson
... and Can You Teach Mental Toughness?
- TBTim Briggs
Yeah.
- CWChris Williamson
Um, they were-
- TBTim Briggs
They were massive hit. I'm very opinionated. (laughs)
- CWChris Williamson
Incredibly opinionated.
- TBTim Briggs
Driven by opinion.
- CWChris Williamson
(laughs) That's exactly what it is.
- TBTim Briggs
And exactly will to the end of the day as well.
- CWChris Williamson
Ta- We, we... It's just the same. It's just a replicate. So today, we're going to be talking about how to eat for performance.
- TBTim Briggs
Yes.
- CWChris Williamson
Um, particularly for me, I'm, I'm interested in this.
- TBTim Briggs
Mm-hmm.
- CWChris Williamson
I know how to eat to get lean, but-
- TBTim Briggs
Yup.
- CWChris Williamson
... if you were to say, "You've got a powerlifting meet next weekend, then you've got an endurance event the weekend after and then you've got a CrossFit competition the weekend after that-"
- TBTim Briggs
Yeah.
- CWChris Williamson
"... wha- how, what would you eat and why?" I, I wouldn't have a clue. I wouldn't-
- TBTim Briggs
(laughs)
- CWChris Williamson
... know the first place to start.
- TBTim Briggs
First up, the athlete will be outrageous. (laughs)
- CWChris Williamson
(laughs) If they can do all of those things.
- TBTim Briggs
If they can do all of those, if they're gonna do a powerlifting meet, and did you say, like a-
- CWChris Williamson
Uh-
- TBTim Briggs
What was the last one as well?
- CWChris Williamson
... the CrossFit event and then a, like a endur- like a, a root, marathon or something.
- TBTim Briggs
And a marathon. Pfft. Probably not gonna happen.
- 2:32 – 4:53
Why CrossFit and high intensity break standard TDEE assumptions
- TBTim Briggs
Oh, don't get me wrong, we do start with giving the overall energy-
- CWChris Williamson
Mm-hmm.
- TBTim Briggs
... to try and, uh, reach the metabolic baseline. That's what we kind of call the TDEE. It's a total daily energy expenditure.
- CWChris Williamson
Yup.
- TBTim Briggs
So we call it, uh, the metabolic baseline, where we just kind of take into account daily activity, sport, uh, thermogenesis, things like that.
- CWChris Williamson
Mm-hmm.
- TBTim Briggs
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-
- CWChris Williamson
Mm-hmm.
- TBTim Briggs
... and lived fairly sed- sedentary life.
- CWChris Williamson
Mm-hmm.
- TBTim Briggs
Where as everybody that does CrossFit these days, they're probably s- uh, stand up desks, probably got little pedals and standing up-
- CWChris Williamson
(laughs)
- TBTim Briggs
... the, the full CrossFit life.
- CWChris Williamson
Yeah.
- TBTim Briggs
They'll probably run to lunch and things like that.
- CWChris Williamson
Yeah.
- TBTim Briggs
They'll go to the CrossFit class.
- CWChris Williamson
Mm-hmm.
- TBTim Briggs
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.
- CWChris Williamson
Mm-hmm.
- TBTim Briggs
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.
- CWChris Williamson
Mm-hmm.
- TBTim Briggs
Then your heart rate's going to be burning for a lot more than three minutes-
- CWChris Williamson
Mm-hmm.
- TBTim Briggs
... and your energy is going to be through the roof if you consumed.
- CWChris Williamson
Yeah.
- TBTim Briggs
Whereas if you just sat on the bike, it's just gonna be-
- CWChris Williamson
A lot more steady way. That's the after-burn effect, right?
- TBTim Briggs
Like baseline level. Yeah, the after-burn effect will probably last 30, 40, 50 minutes-
- CWChris Williamson
Wow.
- 4:53 – 7:34
Fixing the ‘no greens’ problem: simple micronutrient habits
- CWChris Williamson
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?
- TBTim Briggs
Just complete lack of greens-
- CWChris Williamson
(laughs)
- TBTim Briggs
... really to be honest. (laughs)
- CWChris Williamson
(laughs)
- TBTim Briggs
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-
- CWChris Williamson
Mm-hmm.
- TBTim Briggs
... and we try and prise a little bit more out of them then go for different colors and satisfy different micro ranges.
- CWChris Williamson
It s- it s- it sounds like you're trying to train a naughty dog.
- TBTim Briggs
Exactly.
- CWChris Williamson
You know, like for a first, we're gonna get him to wee, like, on the mat-
- TBTim Briggs
Yeah.
- CWChris Williamson
... and then we're going to get him to wee in the garden and then he-
- TBTim Briggs
Yeah.
- CWChris Williamson
... can wee on the field outside, like-
- TBTim Briggs
Oh, 100%.
- CWChris Williamson
Wee on the field outside.
- TBTim Briggs
I've been through that as well-
- CWChris Williamson
Oh, you have actually? Yeah.
- TBTim Briggs
... with my child, yeah.
- CWChris Williamson
He still wees on the carpet?
- TBTim Briggs
He does. Shits in the carpet. (laughs)
- CWChris Williamson
(laughs) He does. He does. He does, yeah. Um, so if someone is thinking, "That sounds a lot like me"-
- TBTim Briggs
Yeah.
- CWChris Williamson
"... I am struggling to get greens into my diet-
- TBTim Briggs
Mm-hmm.
- CWChris Williamson
"... 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.
- TBTim Briggs
First up, I would go for a green shake in the morning.
- CWChris Williamson
Mm-hmm.
- TBTim Briggs
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.
- 7:34 – 9:01
Meal composition basics: where fats fit (and why avocado is controversial)
- CWChris Williamson
And then where are fats coming in?
- TBTim Briggs
Fats will probably be with your meats.
- CWChris Williamson
Yeah.
- TBTim Briggs
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.
- CWChris Williamson
Yeah.
- TBTim Briggs
It's a little bit harder to get fats in there. You can throw avocado in-
- CWChris Williamson
Mm-hmm.
- TBTim Briggs
... for another range of micros.
- CWChris Williamson
I hate, I hate avocado.
- TBTim Briggs
It's, it's-
- CWChris Williamson
It's all slimy and awful.
- TBTim Briggs
... it's split, isn't it? Like, a lot of people love it, a lot of people hate it.
- CWChris Williamson
Very Marmite-y.
- TBTim Briggs
Very Marmite-y. It's a fad as well.
- CWChris Williamson
You reckon?
- TBTim Briggs
It's a massive fad.
- CWChris Williamson
I only found out recently how expensive avocado is in Australia. Do you know expensive it is? Like, crazy expensive.
- TBTim Briggs
Run me through.
- CWChris Williamson
Like-
- TBTim Briggs
I don't really know conversion rates, but ...
- CWChris Williamson
Well, uh, it's, it's like, I think over ten Aussie dollars, so about ten pounds for a single-
- TBTim Briggs
Is it that far?
- CWChris Williamson
... avocado.
- TBTim Briggs
That's mad.
- CWChris Williamson
It's just, uh, uh, apparently they're really hard to get hold of. I mean, Australia is in the middle of nowhere.
- TBTim Briggs
But they also love avo toast.
- CWChris Williamson
I don't know what that is.
- TBTim Briggs
From avocado on toast.
- CWChris Williamson
Oh, right, okay.
- TBTim Briggs
Sorry (laughs) , I'm just down with the kids at the moment.
- 9:01 – 10:46
Energy systems made practical: why carbs dominate most sports
- TBTim Briggs
100%, and most people probably need the same things, which is carbohydrates.
- CWChris Williamson
Okay.
- TBTim Briggs
Um, most sports. So we talked about this, I think, in our first one we ever did.
- CWChris Williamson
Mm-hmm.
- TBTim Briggs
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.
- CWChris Williamson
Mm-hmm.
- TBTim Briggs
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.
- CWChris Williamson
Okay.
- TBTim Briggs
So-
- CWChris Williamson
That's, so we're, we're talking about length of workout duration, essentially.
- TBTim Briggs
Yeah, this is, this is duration-
- CWChris Williamson
Okay.
- TBTim Briggs
... and intensity.
- CWChris Williamson
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.
- TBTim Briggs
Here.
- CWChris Williamson
Just right there.
- TBTim Briggs
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.
- CWChris Williamson
Mm-hmm.
- TBTim Briggs
Which is creatine, so that it- will be your red meats, your creatine monohydrate.
- CWChris Williamson
Mm-hmm.
- TBTim Briggs
Which is fueled by ƒ from carbohydrate.
- CWChris Williamson
Right. So, and then as you move down, you're going into CrossFit.
- TBTim Briggs
You, more carbohydrate again.
- CWChris Williamson
Yeah.
- TBTim Briggs
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-
- CWChris Williamson
Mm-hmm.
- TBTim Briggs
... then it'll just be fatty acids with carbohydrate as well.
- CWChris Williamson
So you're talking, like, endurance ultras-
- TBTim Briggs
So if you look at the whole spectrum-
- CWChris Williamson
Yeah.
- 10:46 – 15:55
Keto & paleo for performance: why they often underfuel athletes
- CWChris Williamson
So how are people getting away with doing ultras on ket- like on-
- TBTim Briggs
It's mad, like-
- CWChris Williamson
... ketosis di- diets and stuff like that?
- TBTim Briggs
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."
- CWChris Williamson
Yeah.
- TBTim Briggs
It's like, mm, probably-
- CWChris Williamson
Probably not the best way to do this.
- TBTim Briggs
... way to eat. As someone who is an avatar for the layperson when it comes to understanding sports nutrition-
- CWChris Williamson
Mm-hmm. Yeah.
- TBTim Briggs
... it doesn't sound like a good thing.
- CWChris Williamson
It's not great, because carbohydrates have a lot of benefits for the liver, for the muscle, for the brain-
- TBTim Briggs
How so?
- CWChris Williamson
Just they provide energy?
- TBTim Briggs
Yeah, they provide energy, provide energy b- for the, for the body.
- CWChris Williamson
Yeah.
- TBTim Briggs
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.
- CWChris Williamson
Mm-hmm.
- TBTim Briggs
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.
- CWChris Williamson
Mm-hmm.
- TBTim Briggs
Um, I'm sure there'll be those who say keto is the way to go.
- CWChris Williamson
Or works for them.
- TBTim Briggs
Or works for them, but-
- CWChris Williamson
I mean, I, I'm yet to see any powerlifters or strong men come out and say-
- TBTim Briggs
No.
- CWChris Williamson
... that they're doing it keto.
- TBTim Briggs
... definitely not the way to go.
- CWChris Williamson
(laughs)
- TBTim Briggs
Like (laughs) there's, even when-
- CWChris Williamson
Eddie Hall's not going keto either.
- TBTim Briggs
Even when people go paleo, there was a massive paleo rush for CrossFit.
- 15:55 – 23:43
Timing nutrition around training: pre, immediate pre, intra, post
- TBTim Briggs
See, we always recommend, now we're g- I know we've gone off piece, but it'd be good to talk about it, um, timings of nutrition.
- CWChris Williamson
Okay, yeah.
- TBTim Briggs
Especially for, for sport performance. So we categorize it in several windows. You've got your pre, and that'll be maybe an hour or two-
- CWChris Williamson
So we're ta- we're talking competition day, or workout-
- TBTim Briggs
Not just competition.
- CWChris Williamson
Okay.
- TBTim Briggs
This is just specific days, like when you train.
- CWChris Williamson
Before the activity.
- TBTim Briggs
Yeah. This could be tomorrow.
- CWChris Williamson
Yeah.
- TBTim Briggs
So I don't know when this video's going out, but-
- CWChris Williamson
Don't worry.
- TBTim Briggs
... 19.3 will be tomorrow.
- CWChris Williamson
Yeah.
- TBTim Briggs
And it will be, what do you guess?
- CWChris Williamson
Oh, god.
- TBTim Briggs
Oh, right in the spot.
- CWChris Williamson
I think 19.3 might be something like, uh, snatches.
- TBTim Briggs
Yup.
- CWChris Williamson
Bar muscle-ups.
- TBTim Briggs
Cool.
- CWChris Williamson
Um, and maybe some lunges. So, like, an ascending ladder-
- TBTim Briggs
Oh, that'd be 18.
- CWChris Williamson
... an ascending ladder of snatches with bar muscle-ups and lunges, so kind of similar to, was it, what was the-
- TBTim Briggs
Well, it was lunges with the dumbbell.
- CWChris Williamson
Yes, lunges with the dumbbells.
- TBTim Briggs
It was cleans, then it was toes to bar.
- CWChris Williamson
Was that 18-2?
- TBTim Briggs
I think it was 18, no, was it 17-2, 18-2?
- CWChris Williamson
Anyway, something like that.
- 23:43 – 32:04
High-carb reality: using liquid carbs and creatine to hit performance targets
- TBTim Briggs
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.
- CWChris Williamson
Yeah.
- TBTim Briggs
But that's not really attainable in most people lives.
- CWChris Williamson
Mm-hmm.
- TBTim Briggs
Like, most people aren't these elite athletes. They're-
- CWChris Williamson
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-
- TBTim Briggs
Mm-hmm.
- CWChris Williamson
... and he reposted it on his Instagram, where he had the 2017 games, and he was on maybe like, five to 700 grams.
- TBTim Briggs
Yeah.
- CWChris Williamson
And then it was like, the 2018 games and he was on like, eight to 900 grams of carbs a day.
- TBTim Briggs
I take that with a pinch of salt. I think what he...... may have not said is, that might be his comp prep.
- CWChris Williamson
Yes, yes. Exactly. But still-
- TBTim Briggs
So that is like what I see every day.
- CWChris Williamson
... like, trying to consume that much-
- TBTim Briggs
Yes.
- CWChris Williamson
Trying to consume th- just the sheer volume.
- TBTim Briggs
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-
- CWChris Williamson
Challenging.
- TBTim Briggs
... challenging because-
- CWChris Williamson
(laughs)
- TBTim Briggs
... I don't personally eat that, so I've got to be strategic how we get them there.
- CWChris Williamson
Yeah.
- TBTim Briggs
And it is through that workout nutrition.
- CWChris Williamson
It is crazy though to see these guys, like these top-level athletes like Brett, and, you know, it, he looks fantastic.
- TBTim Briggs
Yeah.
- CWChris Williamson
He looks even more peeled, even fuller.
- TBTim Briggs
Yeah.
- CWChris Williamson
Like, he per- his performance was fantastic. Like he's kind of, he's an endurance guy as well, right?
- TBTim Briggs
Yeah. He's a swimmer.
- CWChris Williamson
Like, he's a biker, swimmer, um, and he's got that kind of long, lean bean look as well.
- 32:04 – 36:25
Competition week strategy: carb-load without changing foods
- CWChris Williamson
Okay. What about if we move onto, uh, competition?
- TBTim Briggs
Mm-hmm.
- CWChris Williamson
So should people change the way that they eat up to a competition, and if so, why, and if not, why?
- TBTim Briggs
Yes, so we would change what we're eating.
- CWChris Williamson
Okay.
- TBTim Briggs
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-
- CWChris Williamson
Mm-hmm.
- TBTim Briggs
... your competition's on the Saturday, it's probably not the best idea.
- CWChris Williamson
Why?
- TBTim Briggs
You're probably gonna get quite a lot of gut inflammation.
- CWChris Williamson
From the gluten?
- TBTim Briggs
From the gluten, from everything in the food. It's not probably your typical food source.
- CWChris Williamson
Okay.
- TBTim Briggs
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.
- CWChris Williamson
Do you mean, uh, eating the same things that your body's used to eating?
- TBTim Briggs
Yes.
- CWChris Williamson
Okay. What's-
- TBTim Briggs
So eat real foods.
- CWChris Williamson
Yep.
- TBTim Briggs
Eat balanced foods, keep smashing your micros in.
- CWChris Williamson
Mm-hmm.
- TBTim Briggs
And from there, from the Monday, say your competition's on, uh, the Saturday, Sunday-
- CWChris Williamson
Okay.
- TBTim Briggs
... we're gonna act-
- CWChris Williamson
I'm gonna guess, I'm gonna guess just to interject there that this would be pretty similar for whether you're powerlifting-
- TBTim Briggs
Yep.
- CWChris Williamson
... presuming you don't have to cut to meet weight-
- TBTim Briggs
Mm-hmm.
- CWChris Williamson
... um, whether you're gonna do from powerlifting up to marathon?
- TBTim Briggs
Yes. Yes.
- 36:25 – 45:27
Gut performance & the FODMAP elimination approach
- TBTim Briggs
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.
- CWChris Williamson
I wanted to get onto this, yeah.
- TBTim Briggs
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.
- CWChris Williamson
Okay.
- TBTim Briggs
And we all have a little bit of intolerance to some foods. The key ones are, like people always say, gluten. (laughs)
- CWChris Williamson
Yeah. It's got the goddamn gluten.
- TBTim Briggs
Like, there is a li- there is a little bit of underlying in that, like, people slam it and slam it and slam it.
- CWChris Williamson
Yeah.
- TBTim Briggs
But there is ... If you don't feel 100% when you eat a food, don't eat the food.
- CWChris Williamson
Yeah.
- TBTim Briggs
It's, it's pretty, it's pretty simple.
- CWChris Williamson
Yeah.
- TBTim Briggs
Regardless if there's somebody on TV or Instagram saying ... It's a myth.
- CWChris Williamson
Yeah.
- TBTim Briggs
If you feel pretty shit when you've eaten something-
- CWChris Williamson
Yeah.
- TBTim Briggs
... 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.
- CWChris Williamson
Not for you.
- TBTim Briggs
But if I have that, I get a swollen neck. (laughs) You know what I mean? So-
- CWChris Williamson
(laughs)
- TBTim Briggs
... it's not at all one size fits all approach.
- CWChris Williamson
What?
- TBTim Briggs
My recovery's through the roof.
- CWChris Williamson
Oh, yeah, I've recovered brilliantly-
- TBTim Briggs
Yeah.
- CWChris Williamson
... as soon as I can get my neck to go down.
- TBTim Briggs
Exactly.
- CWChris Williamson
Once I can put a shirt and a tie back on, I'm fine.
- TBTim Briggs
Yeah. Right.
- CWChris Williamson
So, um, talk us through the FODMAP diet a little bit more.
- 45:27 – 57:07
Dieting vs performance: intermittent fasting tradeoffs and smarter deficits
- TBTim Briggs
A lot thinner. But, um, so let's go back around-
- CWChris Williamson
Yes.
- TBTim Briggs
... your dieting.
- CWChris Williamson
Okay.
- TBTim Briggs
Let's, let's run through this.
- CWChris Williamson
Me dieting?
- TBTim Briggs
Let's run through this. So in terms of you dieting, what's your approach to dieting?
- CWChris Williamson
Just dial-
- TBTim Briggs
Because-
- CWChris Williamson
... dial the cals back. (laughs)
- TBTim Briggs
You dial the cals back. (laughs)
- CWChris Williamson
Yeah.
- TBTim Briggs
So have you understood your TDEE or your metabolic baseline as we, we'd suggest? So-
- CWChris Williamson
Um-
- TBTim Briggs
... have you found out what that is? Are you using-
- CWChris Williamson
I'm using what we've ... So some of the listeners will know that I've been wearing a Whoop s- Whoop strap-
- TBTim Briggs
Mm-hmm.
- CWChris Williamson
... 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.
- TBTim Briggs
Mm-hmm.
- CWChris Williamson
Sleep tracker, and a few other things as well. Um, one of the-
- TBTim Briggs
Does it take in account thermoregulation and heat loss?
- CWChris Williamson
No. So it's-
- TBTim Briggs
Ooh.
- CWChris Williamson
... it's a-
- TBTim Briggs
(laughs)
- CWChris Williamson
... it's a-
- TBTim Briggs
Oh. (laughs)
- CWChris Williamson
... it's a blunt, it's a blunt instrument at working out how much energy-
- TBTim Briggs
Yes.
- CWChris Williamson
... you expended throughout the day, but it's a lot easier or a lot better in my opinion than just-
- 57:07 – 1:03:33
Weight classes and making weight without destroying performance
- TBTim Briggs
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.
- CWChris Williamson
Mm-hmm.
- TBTim Briggs
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.
- CWChris Williamson
Mm-hmm.
- TBTim Briggs
They're going to be shaking on the scales, then they're going to have to severely rehydrate.
- CWChris Williamson
Mm-hmm.
- TBTim Briggs
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.
- CWChris Williamson
Mm-hmm.
- TBTim Briggs
So we've got a slightly different approach to what a few people have.
- CWChris Williamson
Is that quite contrary to what's typical?
- TBTim Briggs
Yes. Uh, well, I think, uh, like elite weightlifting, they do want to obviously-
- CWChris Williamson
Go in as heavy as possible and then-
- TBTim Briggs
Go in as light as possible.
- CWChris Williamson
Oh-
- TBTim Briggs
Then-
- CWChris Williamson
Yeah. Okay. Yeah.
- TBTim Briggs
... go heavy.
- CWChris Williamson
And then come back up.
- TBTim Briggs
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-
- CWChris Williamson
Do you think that given the balance between the two that there's less stuff that can go wrong?
- TBTim Briggs
Yeah.
- CWChris Williamson
Is that the main reason?
- TBTim Briggs
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.
- CWChris Williamson
Emaciated.
- TBTim Briggs
Yeah, they're emaciated. (laughs) Uh, I wouldn't see that, that person on the scales as, like, an elite sportsman.
- CWChris Williamson
Or a picture of health.
- TBTim Briggs
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-
- CWChris Williamson
Mm-hmm.
- TBTim Briggs
... uh, and turn up on the day at 100%.
- CWChris Williamson
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-
- 1:03:33 – 1:10:17
Final toolkit: hydration, electrolytes, sleep supplements, and fad-diet skepticism
- CWChris Williamson
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-
- TBTim Briggs
There's a lot of things you can take, yeah.
- CWChris Williamson
Does, does, like, bedtime digestion, you know you can get, like, casein-
- TBTim Briggs
Mm-hmm.
- CWChris Williamson
... overnight slow release protein.
- TBTim Briggs
Yeah.
- CWChris Williamson
Is it all bollocks?
- TBTim Briggs
Uh, there's ...
- CWChris Williamson
Is it mostly bollocks?
- TBTim Briggs
It's, it is slow release, so you ... There's, there's a thing for it in there-
- CWChris Williamson
Does it matter?
- TBTim Briggs
Especially when you're having potentially muscle breakdown in your overnight fast, it could-
- CWChris Williamson
What are you doing in your sleep to get breakdown?
- TBTim Briggs
It could be a good thing.
- CWChris Williamson
Well, do, do we wanna know?
- TBTim Briggs
I don't know.
- CWChris Williamson
Yeah.
- TBTim Briggs
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.
- CWChris Williamson
Mm-hmm.
- TBTim Briggs
Obviously-
- CWChris Williamson
Serotonin, serotonin precursor, yep.
- TBTim Briggs
Yeah, serotonin if you're not in the UK.
- CWChris Williamson
Yeah. No, it's, uh, 5-HTP is a serotonin precursor.
- TBTim Briggs
No, but serotonin you can't buy it, can you?
- CWChris Williamson
No.
- TBTim Briggs
Can't buy it.
- CWChris Williamson
Well, you can ... I'm sure there's some things that you can.
- TBTim Briggs
Yeah.
- CWChris Williamson
Um, but yeah, I, I'm big advocate of, of ZMA's.
- TBTim Briggs
Yeah.
Episode duration: 1:28:13
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Transcript of episode 9kJLVhT2y_Q
