The Functional Training Podcast 3

The food one!

Alan Kenny (FTI head nutritionist) and Dave Hare discuss all things diet and food.

This is not to be missed and represents our latest thought processes.


We have transcribed this for you here:


Dave:Okay guys. How you doing? Welcome to our third Functional Training Ireland podcast. In the room with me here is Alan Kenny, Functional trainer and nutritionist amongst other things. I’ll let him tell you what he’s doing currently. So we don’t want to keep you with these podcasts. We just want to give you great, world class information straight away.

This podcast usually talks about injuries but today we’re gonna focus more on nutrition which to be honest if you’re not eating well you’re gonna be perpetually injured anyway. So he’s gonna tell you nicely.

So Alan there, just want you to introduce yourself up in the background there to our listeners

Alan:Hi everyone. So currently my role in Functional Training is as a nutritionist [00:01:00] to match kind of the training that guys are already doing in here. Outside of that I work with the Kildare Senior Football Team’s Sports Nutritionist. And I have some private clients and I work some performance specials for Exos.

Dave:Yeah Exos is the, if you haven’t checked them out, I suppose is that crib thing is still on the niche athletes performance on YouTube Alan?

Alan:It probably would be.

Dave:Yeah. Just check that out guys. Type in athletes’ performance into YouTube or Exos spelt E-X-O-S. We’re kind of the top place in the world really. So Alan we’ll go straight into it and let’s start off with athletes ’cause I know a few athletes listen to this as well.

What is your number one; when I say an athlete I’m gonna get you to describe what you think an athlete is, because that’s a very important definition. And I’m also going to get you just to talk what you think their biggest mistakes is and how they can fix ’em.

Alan:Yeah, well my own [00:02:00] views have changed over the years but I if someone’s training 4 to 5 times a week – a structured training program with a main goal – I determine those to be an athlete. So most people, the general population think that they aren’t athletes or think that they’re so different athletes – but when you look at the training that they do.

So someone’s in here training 4 times a week. We’re training them like you would look at an athlete. You’re doing all the same things. You’re doing screening; you have end goals and things like that. So a lot of times it’s not that different to what people are doing in the athlete population.

Common mistakes that people make – I think people focus too much on the actual event so pre-imposed training. So like with a lot of my (00:02:44) players people think sports nutrition is just what you eat before training and what you eat after training, before matches, after matches; my big focus is on what you eat 24-7.

So I firmly believe what you eat Monday to Friday has more of an impact on your event or game [00:03:00] on a Saturday or Sunday than what you eat Saturday or Sunday morning. So nutrition for me is all about fixing general health first as your foundation and then that builds up to being an athlete kind of.

So you can’t be a very good athlete with good performance nutrition if you’re not generally a healthy person.

Dave:Yeah that’s a great point ’cause you hear this all the time if you’re an SFC coach or a fitness coach or a nutritionist obviously. What should I eat before games? What should I eat after games? Is there really some important things you really should do? But Alan always taught us it’s 24-7; 365 thing.

So like who’s to say the meal before the game with the very complicated bloody biological processes that goes on has any bearing on the game. It could be the meal you had the day before. I know there was some research with sleep that the sleep 2 days before your match had more bearing than the sleep the night before (00:03:58).


Dave:But it’s very, very interesting [00:04:00] I suppose you have to think of it as 24-7. And that lead us into the next thing because we’re very practical people when it comes to training and nutrition. So one of the things I’ll say is what do you think on the latest trends in nutrition?

And so let’s just talk about them. You have paleo, you have intermittent fasting, you have, these are the ones that are topical; you have juice diets which we come across; you have no carbs; you have lo carbs; you have high fat; you have high protein. And what’s your current take on all them? Where do you stand on nutrition and what’ll be some basic things you could implement?

Alan:That’s really interesting because there is so much and my biggest issue with nutrition is that it is a mine field. And it’s very; it’s very hard for people. Like it’s just been made so confusing for people that people thinks it’s a really tough thing to do and that’s not do. But nutrition could be made so easy [00:05:00].

Ultimately the best plan for someone is one that works for that individual. So a mistake people kind of make is just using one plan such as paleo or such as intermittent fasting and trying to prescribe it to the general population or just trying to prescribe it for everyone whereas it might work for some people.

In terms of athletes, I mean, intermittent fasting I wouldn’t prescribe with my athletes because they obviously have daily intakes that they need to kind of have so that just leaves you not able to do that. So I can’t afford to take 2 days out of the week and just not give (00:05:37) some of that nutrients and proteins intake things like that.

So I mean they all have benefits and thy all have disadvantages. And really from an athletic population, it’s slightly different because you really have to look at the needs of the sport. So if you have a roller who’s going to be working (00:05:55) aerobically compared to a game of football you need to know what the energy systems that are going to use a lot of fuel [00:06:00] is going to (00:06:01).

So I mean sure we’ll use fat for a fuel and that will work for your general population so I would have a kind of paleo approach. But I mean the word paleo doesn’t really even mean anything to me because if you’re strictly paleo like the kind of disciples that do it you can’t have a banana or pineapple as that wouldn’t be available in (00:06:20).

So I think paleo lacks when it comes to around exercise because we do need exercise for our carbs for our recoveries, so

Dave:I think paleo is the nutrition world’s metabolic fitness. What’s metabolic training? You just drinking that water there is metabolic


Dave:You use the metabolic process so I wouldn’t beat it up because they use this sort of fancy term and but certainly if it is; if you’re eating really like a cave man we’d probably be eating rabbits.


Dave:You know and I’m (00:06:51) rabbit stew.

Alan:So it’s not about discrediting anyone or just going full with anyone. And that’s what people go wrong. They either just go 100% or else 0% [00:07:00]. It’s about mixing and matching and finding what works for you and what’s best for you.


Alan:Like first I just take a step back to day one and go – “What are your goals? What do you need to do? How many times you training? What’s your sport? What’s your training day? What’s you’re non-training day? And build from there.


Alan:And more so than do you know like having just like 1 (00:07:18) that’s a question I ask clients now all the time; is – do you eat the same 7 days a week? Generally the answer is yes but they don’t train 7 days a week. So that’s a perfect indicator of why a nutritionist has to match training


Alan:So that’s my number one goal – it’s just match to training. So like if I have people eating 40 meals a week I would see each one of those meals as important an opportunity to make progress as your four training sessions a week.

Dave:Yes. Mm-hmm. It’s a very, very, very interesting topic because no one really knows the answer.


Dave:But what I do know that I’ve seen with 10 years’ experience and you’ve years of experience and obviously a master’s degree in nutrition [00:08:00] is diets clearly don’t work.


Dave:They just clearly don’t work. So when someone says, “what diet should I go on?” when they train with FTI, I obviously understand completely what they’re talking about because their goals are to lose body fat. But when you use the word diet, you think lettuce, you think brown rice maybe. You just think starvation; when your ultimate goal should just to be eating clean, eating healthy and eating a sustainable, enjoyable diet.


Dave:And I use the word diet as your actual sum total of your food not going on a diet.

Alan:Yeah. I agree with that definitely. I try as much as possible just not to even use the word diet


Alan:It applies something that’s short term so I (00:08:51) all year round about food. I mean the amount of people that I deal with that do these diets and say, “Oh this works for me” but if it works for you why are you here now and where are you going

Dave:Yeah. [00:09:00]

Alan:Back on it.


Alan:So nutrition should be sustainable, lifelong and not something that’s going to hinder you day-to-day.


Alan:It shouldn’t be a nuisance and that’s kind of, like I would never count calories or do any of that sort of crap that is just not sustainable and someone’s not going to do it. It shouldn’t be hardship. So it’s just about, that why my approach would be to educate people. If you’re educated and you have the basics out of principles you’re (00:09:26).

Dave:Yeah and that’s what I like. I look at our clients and I say – yeah. Okay if they have like a competition or if they have a wedding you might say maybe break some principles but you want to give them, I always say with our client base you want to give them a large exercise vocabulary.

So that when they’re 55 if they come into when they’re 35 or if they come into you when they’re 55 and they’re 75 they still really know what to do. They’re mini-trainers. And I still like to do that with nutritionist, nutrition.


Dave:And that’s why we have you on board see you’re just give ’em basic principles to stick to [00:10:00].


Dave:So you should be able to go into a restaurant and know what’s roughly healthy and what’s not.


Dave:That’s all in the diet,

Alan:Yeah, education is key and that’s why it doesn’t matter if you like pasta, you like rice or you like or potato or if you like chicken, turkey or beef. There’re carbs and then there’re proteins. So once you know it’s a tug and play system more than anything


Alan:So it doesn’t matter where you are, what you work at anything like that. Once you have them to fall back on because what you don’t want is a case where someone hands you a sheet of eat this for the next 7 days and if there’s not that in the shop they’re lost and don’t know why they’re eating or what to do so.

Dave: Yeah. I know when people ask, maybe ask not all the time but people do ask us, “Can I just have a sheet with food written on it?”


Dave:You’ll fail.


Dave:’Cause it’s torture. It’s grand for the first 4 days, you think you’re great and you have that militant mode. A wedding comes along [00:11:00]; Christening, anything like that you’re gone because you don’t have the adaptability. You also don’t; you beat yourself up if you have some cheap meals or I hate the word cheap meals but you have some you know 5 or 6 plates you know. It has a, everything has a place.

It’s very, very interesting. I think one of the main things people should do is really write down what your goals are and see if your behavior matches your goals.

Alan:Hmm. Yeah, it’s something I’ve been toying with a lot more now and behavior and kind of the psychology behind nutrition because it’s so, it’s just so much linked to how we feel.


Alan:And like it you go home from work and you’ve had a stressful day and you’re (00:11:47) off you’re more likely to ring a (00:11:51)


Alan:You’re more likely to go for the meal.


Alan:So I have a few little strategies that I have people do. So I mean all clients from day one I get them to write down their goal.


Alan:[00:12:00] So that’s with a pen and paper which is so much more powerful than thinking it or putting it on a phone or a laptop.


Alan:Or something – your goal, where you want to be. And that’s something to look back on for motivation. Your day one pictures I’ll see; put also one of the little strategies I have is just even trying to stay 4 hours ahead. So everyone will always tell you to be prepared with nutrition and it’s all about planning and prep. But that doesn’t mean you have to plan like 7 days of the week even if you stay 1 meal ahead of yourself. So breakfast you know what you’re having for lunch. Lunch you know what you’re having for dinner; dinner the next day that saves an awful amount of;


Alan:Getting into that meal time and then just having nothing, being annoyed and then that’s when you crack.

Dave:Yeah. Yeah it’s so hard because our, especially food is linked to emotions, bad habits from childhood. Like I would always want to be stuffed after dinner.

Alan:Hmm. [00:13:00]

Dave:And I would panic if I don’t have a big dinner. That’s something I always battle. Like when we were kids we were always given a treat every Friday and Saturday. So if I don’t get something naughty on Friday or Saturday I start to panic.


Dave:It’s just this conditioning that you have to; ’cause you can work around things you know I mean it’s just that constant battle.


Dave:And you know we live in a very narcissistic world as well. A lot of people listen to this who probably their goals are to have a 6 pack; not everyone can have a 6 pack really. Or maybe they shouldn’t it’s like there’s nothing wrong with being say, you know maybe having a little bit of pouch if you are healthy internally and stuff. That’s the important part that Hollywood and magazines have made us want to be absolutely shredded to pieces; when 95% of shredded people in my opinion are genetic freaks.

Alan:Yeah, yeah. Not everyone will achieve or would benefit that much from achieving it.


Alan:Like they [00:14:00] reach the ultimate health before that just whatever the way they are genetically.



Dave:It’s like you know, I say to them like you know, “Can you like run 5 miles without stopping?”


Dave:“Can you do 10 pushups?”  You know all of these sort of arbitrary things.


Dave:You know if you can do all that and your gene and you know you don’t have a big old gut hanging over your belt, you’re probably okay.

Alan:Yeah. If you’re making progress that’s perfect but most people that come in want to look better,


Alan:In clothes. They want to look better (00:14:25) just to (00:14:26)


Alan:Build muscle.


Alan:But what limits people is they have this kind of end goal that may seem unachievable but also is so far down the road that set in the goals; like I’ve had people that after 4 weeks that have said “I don’t have a 6-pack yet you know”


Alan:But they’ve made progress. So that’s what I’d be trying to shift the focus on so they can keep (00:14:51).

Dave:It’s like Mark Kennedy says, “Celebrate the small wins”.


Dave:The small victories instead of going;

Alan:And that’s why [00:15:00] when in nutrition it’s special to celebrate the little victories because nobody will ever reach perfection. Because even if someone is idolized and seen as perfect you can guarantee that that person think that they can improve somewhere.

So every single time that they reach a goal they’re still looking for more.


Alan:They always want more. So celebrate the little goals; focus on making progress. Small steps (00:15:25) lots of changes.

Dave:Yeah I mean I think it’s very important not many fitness people are saying it. Like your goal should be to look better.


Dave:Because if you look better generally speaking you’ll feel better. But you don’t want to look better starving yourself. I would probably get (00:15:45) name the name but I know when I get a client Alan that’s gone through a certain point space calorific monitoring system,


Dave:That when they come in to me I’m on red alert because they’re nearly always beyond weak [00:16:00] for their age and capacity.


Dave:Because they’ve starved themselves and (00:16:03) and this is the funny thing like you said earlier. They go, “But it worked for me before”.


Dave:No it didn’t. (laughs)


Dave:You lost weight because you starved; you were on a starvation diet.


Dave:You burned away if you want to use a euphemism, loads of great muscle mass.


Dave:Then when you crash, because you have to crash because that’s not sustainable. You look like (00:16:31) because you’re (00:16:33) this is (00:16:34) you can tell because you didn’t have that muscle mass.


Dave:You just were eating cardboard for 6 or 7 weeks. But how did that work for you if you put on 2 stone on the back end of initially losing a stone.


Dave:You know what I mean.

Alan:Yep and that’s why I preach so much that it just has to be sustainable and like something that is doable. And any of those things like people even go in with the intention of being able to go [00:17:00] for 3, 4 weeks but they may want to do after that, I find a few rounds about those kind of diets where plants and all that sort of stuff where calories like calorie isn’t equal to another calorie. So if you taking 2,000 calories a day from Mars Bars or 2,000 calories a day from chicken and broccoli that person is going to obviously have very different results based off that so. Every food we take in plays with our hormones there’s loads of different stuff in the body that it’s not as simple as just being

Dave:Can I just comment?


Dave:On that; ’cause you sparked it in.


Dave:I don’t know if it’s law coming in but I think they’re making restaurants put the calories on their dishes.

Alan:Yeah I don’t agree with it.

Dave:I don’t agree with it either because we love a place there myself called Hobart’s. Shawn Ross if you’re listening you love Hobart’s too. And you can get a very good omelet with 2 sources of protein egg and bacon, veg in it and a big ton of salad no dressing.

Alan:Mm-hmm. [00:18:00]

Dave:But I think technically speaking the girls who run Hobart’s put the calories you know 720.


Dave:And I’ve heard overheard tons of people say, “Oh I can’t eat that that’s too much calories”.


Dave:And yet then they order a bagel with cream cheese and a cappuccino

Alan:Yeah. No protein.

Dave:I’m like.

Alan:Well one of the things that’s coming up in nutrition now is that they’re planning on putting out (00:18:25) to get calories on at every restaurant.


Alan:The calories of each meal. But it’s a total waste of time and a waste of money.

Dave:And a waste of money.

Alan:I mean if you look at people that maybe eat probably 30 meals a weak which isn’t enough anyways. Maybe 5 of those are eating out. There’s calories in every single food that people have at home. The majority of food people eat has calories on it. That’s not the reason; I’m like that’s not the reason why you’re overweight as a country. That hasn’t stopped.

Dave:There’s something, there’s something as well Alan that they’re allowed only to report the fat protein carbs in a product that you make. So I make a muffin [00:19:00] and I put, you’re allowed a 30%, percentage error.


Dave:And then I think the stats are that you’re allowed even if you got a 100 say samples of that muffin there’s some ridiculous, (00:19:16) widely off that’s okay, that’s still in the parameters


Dave:So even when you read the pack you just really don’t know.

Alan:It’s impossible to gauge your calorie out take as well without having monitors on you 24-7 so is just a, it’s a stupid system and it just affects people so much. You know how much people have dealt with that have just got so bogged down in it? And it’s such a stressor on them that it’s just not sustainable. So but there are better ways and better ways to focus your energy than worrying about your every single meal.

Dave:Of course, and then you can see the advent of Diet Coke with zero calories.

Alan:Yeah. So

Dave:Yet all the research now indicates you drink a Diet Coke your brain goes grey if you get sugar, where’s the sugar [00:20:00]


Dave:So you gorge after drinking your Diet Coke (laughs).

Alan:Yeah, so the sweeteners been shown to mimic the effects and they’re just as bad so like you just said, point to chemicals that are eating our your body.


Dave:Yeah, Yeah. You really don’t need. I mean just drink water. Let’s (00:20:16) doom and gloom, we’ve been a bit doom and gloom there for the last minute. But as far as again; one of my niches is to be real where I give you practical, usable advice. So I know Alan I met you over a mutual and sort of appreciation of John Berardi, Dr. John Berardi.


Dave:Famous for Precision Nutrition. If you haven’t checked out his website, it’s a sleek, lovely, website called I think; just Google Dr. John Berardi. And we go through some of the Berardi rules and some of the basic things we’ve borrowed off John Berardi maybe some of the rules for eating that we can add.

Alan:Yeah we just do some basic [00:21:00] rules that we love to go through that (00:21:04).

Dave:As trainers

Alan:And you


Alan:Eat protein every single time you eat.

Dave:Okay that’s number one.

Alan:That’s the number one.

Dave:’Cause we’re getting this transcribed.

Number 1 – eat protein with every meal.

Alan:Yeah and Number 2 – earn your carbs. That ought to be traditional carbs. So I’d have traditional and non-traditional carbs. Non-traditional will be fruit and veg which are carbohydrate source but I mean. Traditional carbs are what you think of when I say carbs – so like pasta, rice, potatoes. All that energy dense foods; and I would want people to earn them.

So I mean if you’re in a, if you’re an athlete I would (00:21:40) the training days before and after. If it’s someone that fat loss is the goal, I would be saying earn your carbs literally only post training would be when you’re taking you’re carbohydrate intake and that will be a big one if you get out those 2 rules right that’s 90% of it really.

And rule Number 3 – Eat healthy fats. Don’t fear fat [00:22:00]; full eggs, full fat milks, full fat yogurts, real butter and coconut oil; all those good healthy fats.


Alan:And (00:22:10) there’s nuts.

Dave:And you get fat is so good for you. Good fats. Like I mean.

Alan:We’re genetically designed to run on fats.


Alan:And that’s what we did thousands of years ago so there’s no reason why it’s bad.

Dave:I use the analogy, get a lump of fat throw it in the fire you gonna get flames.


Dave:Throw a lump of meat on the fire you’ll get some sort of burned natural sugar on the fire. Sugar that could cause an explosion like it’s actually so


Dave:And it’s kind of I suppose a brief window into what you should be basing your diet on – protein and fats.


Dave:And then a little bit of sugar, I’ll add to that borrowing heavily on the Berardi plan. Make water your chief beverage.


Dave:The many people who say eat really healthy and I’m getting the body composition goals [00:23:00] but have maybe 6 lattes a week;


Dave:Or 6 Cappuccino’s and 2 cans of Coke. Sparkling water, water, I don’t care but just make sure it’s just water. If you hate water maybe try and throw a bit of lemon and stuff in it. I personally hate water (laughs).


Dave:And it’s tough to keep hydrated. I think another rule I always got is plan to cheat maybe 10% of the time.


Dave:So if you have a 90-10 rule some of the research indicates that you’ve just as better adherence and better results than a 100%-zero person.


Dave:What else would I say; actually I would add if you could, it’s probably tough to do, try to have greens with every meal.


Dave:So be it some form of vegetable. Technically speaking Berardi meals are actually like, like a spinach


Dave:Or I think if you try to have just vegetables with every meal it’s very hard to overeat vegetables [00:24:00]


Dave:Yeah. So that could be your breakfast could have scrambled egg, bacon, avocado, that’s healthy fat.

Alan:Little spinach in it.

Dave:Spinach that’d be (00:24:12) breakfast or smoked salmon, eggs and some sort of green with that. If you can flip that on from toasting to telling.


Dave:You’re gonna be in a good place.

Alan:Yeah. One of; that’s a good point. I try tackle first for breakfast whenever I run; breakfast is a meal where 90% of the population just go wrong every day. So traditionally we’re’ conditioned to think that you need a breakfast type food.

So cereals and bread and all that sort of stuff that you think we need at breakfast and probably where people are going wrong. So people don’t take in any protein at breakfast. The whole thing with cereals giving you a sugar boost in the morning you wake up and you think you’re full of energy and then  you go out the door and then come 11:00 a.m. you’re wrecked and you’re gonna crash.

So if [00:25:00] people; if fat loss is a goal; I mean if someone just change to eggs every morning, females 3 eggs, men 4 eggs, every single morning, do that for 2 weeks. You can have them boiled, scrambled, poached, omelet with ham, cheese, tomato or spinach onions, peppers, everything bacon. Do that for 2 weeks and I can guarantee you’ll see some changes.

Dave:Yeah and sometimes; Shawn Ross taught me this – sometimes when you start eating healthy you have to make, you probably full of crap for a while before that but it takes a while for that to come through.


Dave:And like a week is not a long time they could; you could just be lucky and just make great. If you’re morbidly obese and you start eating, yeah


Dave: But sometimes – have patience would be another tip I’d give.

Alan:Yeah. Actually ’cause people don’t get overweight in a week you know but they expect results in a week

Dave:(laughs) Exactly, exactly. It’s like (00:25:57) isn’t it.


Dave:You come in to FTI Like I’m [00:26:00] one person years of playing rugby or whatever; just sitting and doing podcasts (laughs) (00:26:08) that took 15 years.

Alan:Yeah, yeah.

Dave:You know 1 session a week for 5 weeks is gonna make a huge difference.


Dave:But not like fundamental difference.


Dave:And that’s important to realize that you’re doing that. Key point on breakfast before we wrap this up  – what’s your take on porridge because a lot of the obstacles we have in here is – I’ll be telling some of my clients maybe just have some leftover meats and stuff from dinner the night before and they just flip.


Dave:They’re so conditioned with cereals and stuff

Alan:They’re just conditioned to think that you have time for breakfast type food. A body doesn’t care what food we put in if its meats, perfect I have no problem with somebody eating that dinner type food for breakfast. Porridge is one that comes up because it’s seen as a healthy food and it is good carb and it is healthy but there’s no need for it someone’s gonna sit on their chair or desk for the day. [00:21:00]

It’s just a lot of energy coming in that they don’t need and they aren’t going to use. That’s the problem.

Dave:Same with muesli?

Alan:Yep. Probably even more so. Yep, yep.

Dave:So like here’s like a shock to some of our listeners because I learned this lot off you obviously. Porridge, muesli, orange juice, fresh orange juice not bought, fresh orange juice one side. Egg, bacon on this side with tomato and maybe something like; let’s leave it at that. Which is better in your opinion?  (00:27:32).

Alan:I want the eggs definitely.

Dave:Yeah. It’s crazy though some people just don’t want to believe that.

Alan:Yeah porridge is a good example. Like porridge, if we have a morning training sessions. For Collier if we play a game or something. I’d be saying like make sure and have a bowl of porridge for breakfast; and that’s ’cause we’re gonna play a 70 minute game.

Someone’s taking a big bowl of porridge in every morning to go and sit at the desk for the day is just doesn’t make sense.


Alan:So just high energy input that you don’t need because [00:28:00] you’re not doing high energy output.

Dave:Yeah. I’m glad you said that because that’s a great point. And the other meal we said that eggs and bacon. What about that, “Aw, that will give me cholesterol and that will clog my arteries and stuff?”

Alan:Yeah. That’s the perfect one that always comes up so all the eggs will do is raise the good cholesterol so


Alan:They’re full of healthy fats. I mean if anyone is interested in watching a documentary, one of the best documentaries you’ll watch on food is Serial Killer’s movie. It’s all about fats and we’re; basically we’ve been lead down a wrong path to believe that low fat is better and so don’t fear fat. It’s not fat that makes us fat. It’s us overdosing on carbohydrates and high energy all these years and not using them.

Dave:Yeah. And it goes deep the more fat cells you have the more they crave crap, isn’t it?

Alan:Mmm. Yeah

Dave:Then again this circle

Alan:It’s a vicious cycle.

Dave:And also the whole thing about diet; I was reading something and I’m going to say now my sources aren’t the most scientific on Twitter, but the person who wrote that I can’t remember. [00:29:00] but there was a strong study and I read the study linked to when you diet you stop doing a lot of exercise because you’re always tired. And then you know if there’s a link to like that’s a terrible approach. You should just eat healthy.


Dave:And move a lot and you’ll be fine.

Alan:And usually when people start eating healthy and have this more energy they can actually push that into work outs to work out harder or to do more work out and more active and that’s a knock on effect going upwards instead of a knock down effect going downwards.

Dave:And last one before we wrap it up. Another obstacle we always hear is – “Oh when I train I’m starving afterwards. So what’s the point?”

Alan:Yeah. So recovery is a massive one that I try to place emphasis on again. Most people just don’t recover well enough some people need to realize that when you train you literally make yourself worse. You breakdown muscle tissues, fibers, you’re immune system is suppressed, everything kind of screams out bad bell training. [00:30:00].

Recovery is when the good things happen so when you sleep and when you eat, that’s when all your recovery happens and you super compensate hopefully. And I always get told like, “Oh well I’ve heard you’re not meant to eat after 8 o’clock. If we do the training session at 8 o’clock, you’re going home and you’re having your phase 1, phase 2 recovery.


Alan:if we’re doing training session at midnight you have to eat because your body doesn’t care what time it is, it just needs some nutrients in for recovery. And most people kind of under-recover so if you train 4 days a week and you don’t go home and eat your dinner after your training.

If it’s an evening session on Monday you might be 100%; Tuesday you come in you might be 90%; Thursday 80; Friday 70. Like a lot of people/ athletes make that mistake of training hard all week, don’t use the right foods for cover and then come the game day the public better off doing nothing all week and being fresh for the game because if it’s an under-recovered; you’re not recovering; you’re not getting the max benefits from the session.


Alan:You run in to the sessions [00:31:00] not at 100% either which you don’t want

Dave:Yeah absolutely so you know we’ll wrap it up with that because that’s great information. You could talk about nutrition it’s one of these things people have their own preconceived notion.


Dave:I would ask everyone that’s listening to this. Look at the science; stop look at what your taxi driver told you or what your local points merchants is telling you

Alan:(00:31:21) Mm-hmm…

Dave:Or magazines and stuff like that. Yes you can lose weight going on a juice diet. But it’s the worse (00:31:28) thing for you. Please educate yourself.

Look up Precision Nutrition; I think John is doing the best work of trying to filter down and dumb it down and like reduce it to smart dude PhD. Boy he can dumb it down and squish it together and make something usable.

So guys that’s where’ll wrap it up there. That’s Alan, if you ever need a counsel directly that you know where we are- We’ll also be working on getting these podcasts transcribed so and time stamped which means you’ll be able to skip to the best [00:32:00] bits or you know Alan talked about fat loss here and you can skip to it.

So we’ll say goodbye and until next week take care.

Alan:Take Care.


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