Q&A Database:
Nutrition and Body Composition

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.

Contest or Meet Preparation

Eric has mentioned a couple times that he’s gotten down to 1500 calories during prep. Other than copious amounts of shredded chicken, what would the most nutritionally-complete 1500 calorie meal plan look like?

Q&A: Training frequency, reducing caloric intake on rest days, and isometric training

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?

Episode 6: Caffeine and Health, Sex-Based Caffeine Differences, and IPF World Champion Natalie Hanson

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

Can cold exposure be used as a fat loss strategy?

Episode 44: Caffeine Genes, Brown Adipose Tissue, Concurrent Training, and Hangovers

When experiencing strength loss while cutting, how can you tell if the loss in strength is a natural part of being in a caloric deficit, or a result of overreaching?

Q&A: Training frequency, reducing caloric intake on rest days, and isometric training

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?

Episode 9: Q&A: Hormonal Contraceptives, Rates of Weight Loss/Weight Gain, Timeline of Training Adaptations

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?

Studies discussed: 1, 2

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?

Episode 9: Q&A: Hormonal Contraceptives, Rates of Weight Loss/Weight Gain, Timeline of Training Adaptations

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

What is the optimal speed for consumption of a protein bolus?

Episode 46: Season Finale: Tons of New Meta-Analyses and Q&A Catch-Up

Is there a link between high-protein diets and kidney stones?

Episode 46: Season Finale: Tons of New Meta-Analyses and Q&A Catch-Up

Two protein questions. 1) There are huge discrepancies with protein recommendations. Some organizations recommend as low as 0.36g per pound, but some bodybuilders eat 400-500g per day. Where is the sweet spot, and is it possible to over-do it? 2) For my total daily protein intake, should I only count proteins from animal and dairy sources, since they are considered “high-quality” or “complete” proteins?

Episode 38: Immune Function, Home-Based Workouts, Fat Burners, and Lifting with Long Limbs

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.

Study

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?

Articles discussed: 1, 2

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

Gut Health

What exactly is “gut health”? (With Dr. Gabrielle Fundaro)

Interview: Gut Health with Dr. Gabrielle Fundaro

Are “enterotypes” legit? (With Dr. Gabrielle Fundaro)

Interview: Gut Health with Dr. Gabrielle Fundaro

Fiber (With Dr. Gabrielle Fundaro)

Interview: Gut Health with Dr. Gabrielle Fundaro

Meat (With Dr. Gabrielle Fundaro)

Interview: Gut Health with Dr. Gabrielle Fundaro

Artificial sweeteners and sugar alcohols (With Dr. Gabrielle Fundaro)

Interview: Gut Health with Dr. Gabrielle Fundaro

Fermentable foods (With Dr. Gabrielle Fundaro)

Interview: Gut Health with Dr. Gabrielle Fundaro

Prebiotics and probiotics (With Dr. Gabrielle Fundaro)

Interview: Gut Health with Dr. Gabrielle Fundaro

Antibiotics (With Dr. Gabrielle Fundaro)

Interview: Gut Health with Dr. Gabrielle Fundaro

Fecal transplants (With Dr. Gabrielle Fundaro)

Interview: Gut Health with Dr. Gabrielle Fundaro

General Nutrition Questions

Based on its mercury content, how much canned tuna can you eat on a weekly basis?

FDA advice

Episode 46: Season Finale: Tons of New Meta-Analyses and Q&A Catch-Up

Research Roundup – Four Weeks of Time-Restricted Feeding Combined With Resistance Training Does Not Differentially Influence Measures of Body Composition, Muscle Performance, Resting Energy Expenditure, and Blood Biomarkers

Study reviewed: Stratton et al.

Episode 44: Caffeine Genes, Brown Adipose Tissue, Concurrent Training, and Hangovers

Should nutrition be altered during a deload?

Episode 44: Caffeine Genes, Brown Adipose Tissue, Concurrent Training, and Hangovers

Best hangover cure/prevention tips?

Episode 44: Caffeine Genes, Brown Adipose Tissue, Concurrent Training, and Hangovers

What exactly influences our relationship with food, and how might we go about improving it? (with Dr. Krista Scott-Dixon)

Behavior Change and Eating Habits with Dr. Krista Scott-Dixon

What are some big or common mistakes that nutrition coaches make with their clients? (with Dr. Krista Scott-Dixon)

Behavior Change and Eating Habits with Dr. Krista Scott-Dixon

I’ve heard meal timing throughout the day is fairly inconsequential, but does the literature show any meaningful benefits to having high calorie workout days and low calorie rest days? Specifically for limiting fat accumulation?

Q&A: Training frequency, reducing caloric intake on rest days, and isometric training

Do you try to limit things like caffeine, artificial sweeteners, diet soda, or any calorie-free things, either during a weight loss diet or during maintenance or bulking phases?

Q&A: Training frequency, reducing caloric intake on rest days, and isometric training

Research Review: Twice as High Diet-Induced Thermogenesis After Breakfast vs Dinner On High-Calorie as Well as Low-Calorie Meals

Study

SBS Guest Article by Danny Lennon

Episode 37: Heart Rate Variability, Antagonist Stretching, and Chrononutrition

Research Roundup – Artificial Sweeteners and Risk of Stroke and Dementia

Studies discussed: 1, 2, 3, 4, 5, 6

Episode 36: Antioxidants, Injury Risk Factors, and the Conjugate Method

Article Discussion: “Antioxidants for Lifters: A Review of the Evidence”

Link to Eric’s article

Episode 36: Antioxidants, Injury Risk Factors, and the Conjugate Method

Research Roundup – Artificial sweeteners. Effects of Stevia Extract on Postprandial Glucose Response, Satiety and Energy Intake: A Three-Arm Crossover Trial.

Study

Episode 35: Metabolic Rate, Artificial Sweeteners, Electromyography, and Non-Failure Training”>

Research Roundup – Short-Term Impact of Sucralose Consumption on the Metabolic Response and Gut Microbiome of Healthy Adults.

Study

Episode 35: Metabolic Rate, Artificial Sweeteners, Electromyography, and Non-Failure Training”>

Coach’s Corner: Changing health-related habits and behaviors

• Article link

Episode 32: Year in Review, Effective Reps and Antioxidants Revisited, Behavior Change, and Mike Tuchscherer

Hot Off the Presses: Antioxidants. Studies discussed:

• Clifford 2019
• Bjornsen 2015
• Paulsen 2014
• Dutra 2018
• Dutra 2019

Episode 32: Year in Review, Effective Reps and Antioxidants Revisited, Behavior Change, and Mike Tuchscherer

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?

• Original review of the documentary
• Twitter thread reviewing the debate

Episode 31: Q&A: Myonuclei, Sodium Bicarbonate, Bands For Hypertrophy, and More Game Changers

Insulin hypothesis: Definition and shortcomings (With James Krieger)

Episode 30: Fructose, Knee Sleeves, Weight Loss Variability, and James Krieger

Hot Off The Press (Research Roundup) – High fructose diets

Study Discussed: 1

Episode 30: Fructose, Knee Sleeves, Weight Loss Variability, and James Krieger

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?

Episode 25: Q&A: Rest Periods, Deadlifts, Bulking, and Hypertrophy for Powerlifters

What are the evidence-based recommendations for red meat and processed meat consumption?

Episode 22: Red Meat, Deloads, and Pain with Dr. Michael Ray

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?

Episode 19: Q&A: Fasted Training, Training Frequency, and How Much Research is Enough?

Is keto the best diet for weight loss?

Episode 15: Q&A: Keto, Rapid Fat Loss, Deadlifts, and Faulty Movement Patterns

What are the effects of alcohol consumption on body composition?

Episode 11: Q&A: Lifting Shoes, Alcohol, and Over/Underrated Exercises

Can you eat fruit during a contest prep (or weight loss) diet?

Relevant studies: 1, 2, 3

Episode 11: Q&A: Lifting Shoes, Alcohol, and Over/Underrated Exercises

Is there any benefit to manipulating dietary fat distribution throughout the week (in essence, “fat cycling”)?

Episode 9: Q&A: Hormonal Contraceptives, Rates of Weight Loss/Weight Gain, Timeline of Training Adaptations

Does blending your food render it less nutritious?

Episode 9: Q&A: Hormonal Contraceptives, Rates of Weight Loss/Weight Gain, Timeline of Training Adaptations

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?

Episode 10: Coaching Cues, Fat-Free Mass Index, Non-Responders, and Dr. Brad Dieter

What effect does processed food have on total daily calorie intake?

Episode 10: Coaching Cues, Fat-Free Mass Index, Non-Responders, and Dr. Brad Dieter

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?

Episode 10: Coaching Cues, Fat-Free Mass Index, Non-Responders, and Dr. Brad Dieter

What are the theoretical reasons for favoring high meal frequency?

Episode 12: Bench Press, Intermittent Fasting, Body Composition Testing, and Dr. Grant Tinsley

What effects does sugar intake have on performance and composition?

Episode 23: Q&A: Carbs, Sodium, and Experimenting with Your Training

Does the relative split of daily dietary intake of carbs and fat really matter for hypertrophy, strength, and body composition?

Episode 23: Q&A: Carbs, Sodium, and Experimenting with Your Training

General Body Composition Questions

Do you buy the idea that certain ethnicities have a genetic tendency to store fat in different places?

Episode 44: Caffeine Genes, Brown Adipose Tissue, Concurrent Training, and Hangovers

What are the biggest mistakes you see people make when they have an unsuccessful diet attempt? (with Dr. Krista Scott-Dixon)

Behavior Change and Eating Habits with Dr. Krista Scott-Dixon

Are eating habits particularly hard to change? How do we successfully change them? (with Dr. Krista Scott-Dixon)

Behavior Change and Eating Habits with Dr. Krista Scott-Dixon

Discussion on bulking, post-cut weight gain, and diet history (with Jeff Nippard)

Interview with Jeff Nippard: On genetic limits, FFMI, training, and nutrition

Discussion on FFMI and genetics (with Jeff Nippard)

Interview with Jeff Nippard: On genetic limits, FFMI, training, and nutrition

Are standing desks scientifically any better for athletes then sitting all day and how is that quantifiable?

Episode 35: Metabolic Rate, Artificial Sweeteners, Electromyography, and Non-Failure Training

I’ve heard that having additional muscle mass can have effects on metabolism. Is this true?

Episode 35: Metabolic Rate, Artificial Sweeteners, Electromyography, and Non-Failure Training

What percentage of guys do you think can achieve a fat-free mass index above 25?

Episode 34: Cell Swelling, Genetic Ceilings, Touch-and-Go Deadlifts, and Load-Specific Adaptations

Body composition measurement: What are the most accurate methods? How bad is too bad for individual use? (With James Krieger)

Episode 30: Fructose, Knee Sleeves, Weight Loss Variability, and James Krieger

Is body mass index (BMI) still accurate for people who are much taller (or shorter) than average?

Episode 25: Q&A: Rest Periods, Deadlifts, Bulking, and Hypertrophy for Powerlifters

What is a “set point” for body fat or body weight? Can we reset it?

Episode 10: Coaching Cues, Fat-Free Mass Index, Non-Responders, and Dr. Brad Dieter

How can a person get their body fat percentage accurately estimated?

Episode 12: Bench Press, Intermittent Fasting, Body Composition Testing, and Dr. Grant Tinsley

Are body composition tests useful for the typical lifter? If so, how can people get their body composition tested in a reliable manner?

Episode 12: Bench Press, Intermittent Fasting, Body Composition Testing, and Dr. Grant Tinsley

What’s up with these new 3-D body composition scanners? What are some potential uses?

Episode 12: Bench Press, Intermittent Fasting, Body Composition Testing, and Dr. Grant Tinsley