Every week on the podcast, Greg Nuckols and Eric Trexler answer listeners’ questions and ask industry experts about anything and everything related to training, nutrition, science, and life in general.
Here, we’ve compiled all of the nutrition and body composition questions answered on the podcast so you can quickly jump around and find the content you’re most interested in.
You should also subscribe on Apple Podcasts, Google Podcasts, Stitcher, or wherever you get your podcasts to make sure you’re getting new episodes and answers to your questions every week.
All nutrition & body comp questions
- Contest or Meet Preparation
- What’s the best way to cut weight for powerlifting, in terms of performance?
- What are some different strategies for making weight for strength sports?
- How do you decide when to bump up or down a weight class?
- Is there a big focus on nutrition among higher-level strongman competitors? Are there any specific diets that are currently popular or trending?
- What is Eric Helms’ approach to prepping for bodybuilding competitions?
- When you get late into a weight loss phase, do you cut down training volume or intensity?
- Is Eric Helms doing anything to proactively address reductions in non-exercise activity thermogenesis (NEAT) during contest prep?
- Cutting
- Coach’s Corner – Programming your training during weight loss
- Non-exercise activity thermogenesis (NEAT) and weight loss/weight regain (With James Krieger)
- Research Roundup – Weight loss success is highly, highly individual
- There has been a lot of discussion about bulking on recent shows. I would be interested in hearing about practical recommendations regarding the frequency of bulking and cutting. How often is common? Is there a ceiling where it’s no longer effective, or even harmful, over a given time period?
- What is your opinion on mini cuts during an extended gaining phase? How long a mini cut should be, how aggressive should the caloric deficit be, and what should be training like?
- What are the repercussions of rapid fat loss? How can you achieve rapid fat loss while minimizing the repercussions as much as possible?
- If you’re trying to lose fat but maintain performance, what is the “optimal” rate of weight loss?
- What should you do after a weight loss goal is achieved?
- Bulking
- Do you think it would be beneficial to implement “diet breaks” while bulking?
- Do “hardgainers” benefit from exceeding one gram of protein per pound of body weight? Do you see much in the literature about “hardgainers” who are female?
- What is your opinion on mass gainers?
- There has been a lot of discussion about bulking on recent shows. I would be interested in hearing about practical recommendations regarding the frequency of bulking and cutting. How often is common? Is there a ceiling where it’s no longer effective, or even harmful, over a given time period?
- When bulking, what are the pros and cons of utilizing a rapid rate of weight gain?
- When bulking, should you continuously re-calculate your maintenance calorie requirements as you go?
- Fasting
- Are there any merits to this study (https://tinyurl.com/y2mzemnw)? Are its conclusions accurate?
- Are there benefits of fasted cardio for performance?
- Is fasting more effective than normal calorie restriction when it comes to retaining muscle mass whilst losing body fat?
- What is the history of intermittent fasting in the fitness industry?
- What has the research taught us about intermittent fasting and time-restricted feeding?
- What are the potential mechanisms by which time-restricted feeding could be superior?
- Is it ever beneficial to lift weights in a fasted state?
- I train very early in the morning and drink a protein shake prior to training. Anything else you recommend to do or eat before working out in a fasted state?
- Metabolic Adaptation
- Can you cover the (in)accuracy of online RMR calculators?
- How long does it take to metabolically recover from long-duration diets?
- What are the best strategies to reverse the effects of metabolic adaptation from a fat loss phase, while minimizing fat gain?
- In regards to re-feeds and/or diet breaks, from what I understand at least 2 consecutive days of re-feeding is needed to have any impact on the metabolic adaptations of a prolonged calorie deficit (3 days is probably better). That being said, how much of an effect does it really have, and is the cost to benefit ratio really worth it?
- Is starvation mode a real thing?
- Protein
- Research Roundup – Differential Responses of Blood Essential Amino Acid Levels Following Ingestion of High-Quality Plant-Based Protein Blends Compared to Whey Protein-A Double-Blind Randomized, Cross-Over, Clinical Trial.
- How does my pre-workout meal look? 2 scoops of whey, 10g of dextrose, 30-45 minutes before working out. Also, would there be any benefit of a post-workout shake?
- Research Roundup – Effects of Dietary Protein Quantity on Bone Quantity following Weight Loss: A Systematic Review and Meta-analysis
- High Compared with Moderate Protein Intake Reduces Adaptive Thermogenesis and Induces a Negative Energy Balance during Long-term Weight-Loss Maintenance in Participants with Prediabetes in the Postobese State: A PREVIEW Study.
- Are there any downsides associated with high protein diets? Is the “one gram per pound of body weight” rule good?
- Research Roundup – Castro et al: Comparative Meta-Analysis of the Effect of Concentrated, Hydrolyzed, and Isolated Whey Protein Supplementation on Body Composition of Physical Activity Practitioners
- Is there any benefit to a “personalized” protein supplement blend, or is it just an excuse to increase the price?
- Considering the result of this 2014 study, would you see similar long-term results from eating a normal amount of a whole protein source, or a smaller protein dose that is supplemented with extra leucine?
- What does the research say about protein and overfeeding?
- Research suggests there is a refractory period for muscle protein synthesis following protein ingestion. Will eating a snack with protein between meals disrupt protein synthesis?
- Keto
- How do you define a ketogenic diet?
- What are the potential benefits of adopting a ketogenic diet?
- For a ketogenic diet, how low do carbs need to be? Does it vary from person to person?
- Does high protein intake kick you out of ketosis?
- How do you know if you’re in ketosis or not?
- Do you really need to have high fat intake, or is carb restriction sufficient?
- How good or bad is the adherence rate in keto diet studies?
- What are the potential drawbacks of a ketogenic diet? What micronutrients might be missing?
- Do ketogenic diets have negative effects on cholesterol/blood lipids or hair loss?
- Is it possible to predict who will respond relatively well (or poorly) to a ketogenic diet?
- What are the effects of keto on fat loss, muscle gain, and muscle retention?
- What are the effects of keto on physical performance?
- Is keto potentially helpful for any conditions other than certain types of epilepsy?
- Are there any applications for ketone supplements?
- Who is keto good for?
- General Nutrition Questions
- Research Roundup – Artificial sweeteners.Effects of Stevia Extract on Postprandial Glucose Response, Satiety and Energy Intake: A Three-Arm Crossover Trial.
- Research Roundup – Short-Term Impact of Sucralose Consumption on the Metabolic Response and Gut Microbiome of Healthy Adults. Study Coach’s Corner: Changing health-related habits and behaviors
- Hot Off the Presses: Antioxidants. Studies discussed:
- Can Eric discuss the recent “Game Changers” debate on the Joe Rogan podcast? Can he defend his indefensible review of the “Game Changers” movie, and defend his honor and integrity in the process?
- Insulin hypothesis: Definition and shortcomings (With James Krieger)
- Hot Off The Press (Research Roundup) – High fructose diets
- More and more studies show that a plant based diet is healthier than one that includes meat and other animal products. How does this relate to gains and weight loss?
- What are the evidence-based recommendations for red meat and processed meat consumption?
- What is your take on intuitive eating? Does our body have a built in mechanism which will increase hunger when our body registers the necessity for muscle growth?
- Is keto the best diet for weight loss?
- What are the effects of alcohol consumption on body composition?
- Can you eat fruit during a contest prep (or weight loss) diet?
- Is there any benefit to manipulating dietary fat distribution throughout the week (in essence, “fat cycling”)?
- Does blending your food render it less nutritious?
- A recent paper came out stating that people who drink diet soda are more likely to have a stroke… is this actually true? Are there any legit concerns about artificial sweeteners?
- What effect does processed food have on total daily calorie intake?
- There was recently a debate between Gary Taubes and Stephan Guyenet. To use the prompt from this debate… What is the REAL cause of obesity?
- What are the theoretical reasons for favoring high meal frequency?
- What effects does sugar intake have on performance and composition?
- Does the relative split of daily dietary intake of carbs and fat really matter for hypertrophy, strength, and body composition?
- General Body Composition Questions
- Are standing desks scientifically any better for athletes then sitting all day and how is that quantifiable?
- I’ve heard that having additional muscle mass can have effects on metabolism. Is this true?
- What percentage of guys do you think can achieve a fat-free mass index above 25?
- Body composition measurement: What are the most accurate methods? How bad is too bad for individual use? (With James Krieger)
- Is body mass index (BMI) still accurate for people who are much taller (or shorter) than average?
- What is a “set point” for body fat or body weight? Can we reset it?
- How can a person get their body fat percentage accurately estimated?
- Are body composition tests useful for the typical lifter? If so, how can people get their body composition tested in a reliable manner?
- What’s up with these new 3-D body composition scanners? What are some potential uses?
Contest or Meet Preparation
What’s the best way to cut weight for powerlifting, in terms of performance?
Episode 5: Q&A: Dropping Weight, Building Strength to Promote Hypertrophy, and Training Around Pain
What are some different strategies for making weight for strength sports?
Episode 1: Creatine, Genetics, and Dr. Peter Fitschen
How do you decide when to bump up or down a weight class?
Is there a big focus on nutrition among higher-level strongman competitors? Are there any specific diets that are currently popular or trending?
Episode 26: Protein, Fiber, Phototherapy, and Intro to Strongman with James Deffinbaugh
What is Eric Helms’ approach to prepping for bodybuilding competitions?
When you get late into a weight loss phase, do you cut down training volume or intensity?
Episode 8: Drug Testing, New Supplement Research, Squat Science, and Dr. Eric Helms
Is Eric Helms doing anything to proactively address reductions in non-exercise activity thermogenesis (NEAT) during contest prep?
Episode 8: Drug Testing, New Supplement Research, Squat Science, and Dr. Eric Helms
Cutting
Coach’s Corner – Programming your training during weight loss
Episode 33: Doping, Collagen, Goals, and Hyperplasia
Non-exercise activity thermogenesis (NEAT) and weight loss/weight regain (With James Krieger)
Episode 30: Fructose, Knee Sleeves, Weight Loss Variability, and James Krieger
Research Roundup – Weight loss success is highly, highly individual
Studies discussed: 1, 2, 3, 4, 5
Episode 30: Fructose, Knee Sleeves, Weight Loss Variability, and James Krieger
There has been a lot of discussion about bulking on recent shows. I would be interested in hearing about practical recommendations regarding the frequency of bulking and cutting. How often is common? Is there a ceiling where it’s no longer effective, or even harmful, over a given time period?
Episode 25: Q&A: Rest Periods, Deadlifts, Bulking, and Hypertrophy for Powerlifters
What is your opinion on mini cuts during an extended gaining phase? How long a mini cut should be, how aggressive should the caloric deficit be, and what should be training like?
Episode 21: Q&A: BCAAs, Mini-Cuts, Sex Differences, and First Meet Tips
What are the repercussions of rapid fat loss? How can you achieve rapid fat loss while minimizing the repercussions as much as possible?
Episode 15: Q&A: Keto, Rapid Fat Loss, Deadlifts, and Faulty Movement Patterns
If you’re trying to lose fat but maintain performance, what is the “optimal” rate of weight loss?
What should you do after a weight loss goal is achieved?
Episode 16:Changing Your Mind, Internet Arguments, Metabolic Adaptation, and Leigh Peele
Bulking
Do you think it would be beneficial to implement “diet breaks” while bulking?
Episode 34: Cell Swelling, Genetic Ceilings, Touch-and-Go Deadlifts, and Load-Specific Adaptations
Do “hardgainers” benefit from exceeding one gram of protein per pound of body weight? Do you see much in the literature about “hardgainers” who are female?
Episode 29: Q&A: High Protein Diets, Hardgainers, Exercise Variety, and Bone Adaptations
What is your opinion on mass gainers?
Episode 27: Q&A: Bands, Chains, Useful Supplements, and Tweaking Your Program
There has been a lot of discussion about bulking on recent shows. I would be interested in hearing about practical recommendations regarding the frequency of bulking and cutting. How often is common? Is there a ceiling where it’s no longer effective, or even harmful, over a given time period?
Episode 25: Q&A: Rest Periods, Deadlifts, Bulking, and Hypertrophy for Powerlifters
When bulking, what are the pros and cons of utilizing a rapid rate of weight gain?
Episode 17: Q&A: Dreamer Bulks, Concurrent Training, Recovery Modalities, and Valuing Research
When bulking, should you continuously re-calculate your maintenance calorie requirements as you go?
Fasting
Are there any merits to this study (https://tinyurl.com/y2mzemnw)? Are its conclusions accurate?
Episode 27: Q&A: Bands, Chains, Useful Supplements, and Tweaking Your Program
Are there benefits of fasted cardio for performance?
Episode 19: Q&A: Fasted Training, Training Frequency, and How Much Research is Enough?
Is fasting more effective than normal calorie restriction when it comes to retaining muscle mass whilst losing body fat?
Episode 13: Q&A: Warming Up, Calculating Volume, Assessing Fatigue, and Creatine Non-Responders
What is the history of intermittent fasting in the fitness industry?
Episode 12: Bench Press, Intermittent Fasting, Body Composition Testing, and Dr. Grant Tinsley
What has the research taught us about intermittent fasting and time-restricted feeding?
Meta-analyses on intermittent fasting strategies:
https://www.ncbi.nlm.nih.gov/pubmed/29419624
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924195/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6304782/
Studies on time-restricted feeding:
https://www.ncbi.nlm.nih.gov/pubmed/27550719
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4635036/
https://translational-medicine.biomedcentral.com/articles/10.1186/s12967-016-1044-0?s=ovzgowspzgzjrjm83r95
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2645638/
https://www.ncbi.nlm.nih.gov/pubmed/29754952
Episode 12: Bench Press, Intermittent Fasting, Body Composition Testing, and Dr. Grant Tinsley
What are the potential mechanisms by which time-restricted feeding could be superior?
Episode 12: Bench Press, Intermittent Fasting, Body Composition Testing, and Dr. Grant Tinsley
Is it ever beneficial to lift weights in a fasted state?
Episode 23: Q&A: Carbs, Sodium, and Experimenting with Your Training
I train very early in the morning and drink a protein shake prior to training. Anything else you recommend to do or eat before working out in a fasted state?
Episode 23: Q&A: Carbs, Sodium, and Experimenting with Your Training
Metabolic Adaptation
Can you cover the (in)accuracy of online RMR calculators?
Episode 35: Metabolic Rate, Artificial Sweeteners, Electromyography, and Non-Failure Training
How long does it take to metabolically recover from long-duration diets?
Episode 19: Q&A: Fasted Training, Training Frequency, and How Much Research is Enough?
What are the best strategies to reverse the effects of metabolic adaptation from a fat loss phase, while minimizing fat gain?
Episode 11: Q&A: Lifting Shoes, Alcohol, and Over/Underrated Exercises
In regards to re-feeds and/or diet breaks, from what I understand at least 2 consecutive days of re-feeding is needed to have any impact on the metabolic adaptations of a prolonged calorie deficit (3 days is probably better). That being said, how much of an effect does it really have, and is the cost to benefit ratio really worth it?
Episode 7: Q&A: CBD, Junk Volume, Eccentric Training, and Building a Following in Fitness
Is starvation mode a real thing?
Episode 16:Changing Your Mind, Internet Arguments, Metabolic Adaptation, and Leigh Peele
Protein
Research Roundup – Differential Responses of Blood Essential Amino Acid Levels Following Ingestion of High-Quality Plant-Based Protein Blends Compared to Whey Protein-A Double-Blind Randomized, Cross-Over, Clinical Trial.
Episode 35: Metabolic Rate, Artificial Sweeteners, Electromyography, and Non-Failure Training
How does my pre-workout meal look? 2 scoops of whey, 10g of dextrose, 30-45 minutes before working out. Also, would there be any benefit of a post-workout shake?
Episode 34: Cell Swelling, Genetic Ceilings, Touch-and-Go Deadlifts, and Load-Specific Adaptations
Research Roundup – Effects of Dietary Protein Quantity on Bone Quantity following Weight Loss: A Systematic Review and Meta-analysis
Episode 34: Cell Swelling, Genetic Ceilings, Touch-and-Go Deadlifts, and Load-Specific Adaptations
High Compared with Moderate Protein Intake Reduces Adaptive Thermogenesis and Induces a Negative Energy Balance during Long-term Weight-Loss Maintenance in Participants with Prediabetes in the Postobese State: A PREVIEW Study.
Episode 33: Doping, Collagen, Goals, and Hyperplasia
Are there any downsides associated with high protein diets? Is the “one gram per pound of body weight” rule good?
Study referenced: 1
Episode 29: Q&A: High Protein Diets, Hardgainers, Exercise Variety, and Bone Adaptations
Research Roundup – Castro et al: Comparative Meta-Analysis of the Effect of Concentrated, Hydrolyzed, and Isolated Whey Protein Supplementation on Body Composition of Physical Activity Practitioners
Episode 28: Glycogen Loading, Lower Back Pain, PowerBuilding, and Physical Culture with Ben Pollack
Is there any benefit to a “personalized” protein supplement blend, or is it just an excuse to increase the price?
Episode 27: Q&A: Bands, Chains, Useful Supplements, and Tweaking Your Program
Considering the result of this 2014 study, would you see similar long-term results from eating a normal amount of a whole protein source, or a smaller protein dose that is supplemented with extra leucine?
Article on dietary amino acid balance and hyperphagia.
Episode 3: Q&A: Beltless Training, Leucine, and the Health Benefits of Strength
What does the research say about protein and overfeeding?
Papers discussed: Charidemou et al, Kassis et al, Johannsen et al.
Episode 8: Drug Testing, New Supplement Research, Squat Science, and Dr. Eric Helms
Research suggests there is a refractory period for muscle protein synthesis following protein ingestion. Will eating a snack with protein between meals disrupt protein synthesis?
Episode 11: Q&A: Lifting Shoes, Alcohol, and Over/Underrated Exercises
Keto
How do you define a ketogenic diet?
Episode 24: The Game Changers, Vegan Diets, Foam Rolling, and Keto with Michael Hull
What are the potential benefits of adopting a ketogenic diet?
Episode 24: The Game Changers, Vegan Diets, Foam Rolling, and Keto with Michael Hull
For a ketogenic diet, how low do carbs need to be? Does it vary from person to person?
Episode 24: The Game Changers, Vegan Diets, Foam Rolling, and Keto with Michael Hull
Does high protein intake kick you out of ketosis?
Episode 24: The Game Changers, Vegan Diets, Foam Rolling, and Keto with Michael Hull
How do you know if you’re in ketosis or not?
Episode 24: The Game Changers, Vegan Diets, Foam Rolling, and Keto with Michael Hull
Do you really need to have high fat intake, or is carb restriction sufficient?
Episode 24: The Game Changers, Vegan Diets, Foam Rolling, and Keto with Michael Hull
How good or bad is the adherence rate in keto diet studies?
Episode 24: The Game Changers, Vegan Diets, Foam Rolling, and Keto with Michael Hull
What are the potential drawbacks of a ketogenic diet? What micronutrients might be missing?
Episode 24: The Game Changers, Vegan Diets, Foam Rolling, and Keto with Michael Hull
Do ketogenic diets have negative effects on cholesterol/blood lipids or hair loss?
Episode 24: The Game Changers, Vegan Diets, Foam Rolling, and Keto with Michael Hull
Is it possible to predict who will respond relatively well (or poorly) to a ketogenic diet?
Episode 24: The Game Changers, Vegan Diets, Foam Rolling, and Keto with Michael Hull
What are the effects of keto on fat loss, muscle gain, and muscle retention?
Episode 24: The Game Changers, Vegan Diets, Foam Rolling, and Keto with Michael Hull
What are the effects of keto on physical performance?
Episode 24: The Game Changers, Vegan Diets, Foam Rolling, and Keto with Michael Hull
Is keto potentially helpful for any conditions other than certain types of epilepsy?
Episode 24: The Game Changers, Vegan Diets, Foam Rolling, and Keto with Michael Hull
Are there any applications for ketone supplements?
Episode 24: The Game Changers, Vegan Diets, Foam Rolling, and Keto with Michael Hull
Who is keto good for?
Episode 24: The Game Changers, Vegan Diets, Foam Rolling, and Keto with Michael Hull