June 10, 2010
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In this June 11 audio episode: Can diabetics exercise hard?, how to look good naked, how much sodium is acceptable for fit people, how fast do multi-vitamins digest?, is egg protein OK?, is it better or run right after a bike ride, or later in the day?, what's the best swim workout?, what exactly happens if you don't eat after a workout?, how to get dressed during a triathlon, a drink called Eiro, caffeine capsules, a supplement called DMSO, and what to do about a pear figure.
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Featured Topic: “Diabetes and Exercise.”
In this featured topic, I interview Daniel Vincent, team captain from Triabetes . We discuss the following questions:
Do diabetics compete in sports, and if so, who are some diabetic athletes we might be familiar with?
Many of our listeners do marathons, triathlons, etc. Let’s say someone just found out they have diabetes. Do they need to stop training, and if not, what is going to change for them, specifically for their training and racing?
How does this compare to someone who has had diabetes for their entire life? Are they managed the same way?
What type of tools are commonly used to help athletes monitor their blood sugars?
Do these tools differ from what the general non-athlete diabetic would use?
How frequently do you test, both during exercise and apart from it?
What are you looking for when you test, and what do you do if your numbers aren’t where they need to be?
What does your diet consist of?
What does your training schedule look like?
What is the biggest threat when you are swimming/cycling/running?
If you're a diabetic, or have a loved one with diabetes, this is a great introduction to exercising more seriously while managing diabetes!
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4. Join Ben to race a double triathlon in Thailand (http://www.lagunaphukettri.com/)! Week 1: Laguna Phuket Triathlon; Week 2: Ironman 70.3 Thailand. Here's the details…
1) The Laguna Phuket triathlon sold out BUT they have
given me race slots for any athletes who want to accompany
me for this trip. The 70.3 race is still open for entry.
2) I was able to book a block of rooms at the main hotel
at the center of the race hub and *exactly* where
you want to be for all the action, for a 30% DISCOUNT
(plus, cut that in half if I hook you up with a roommate).
3) I was given all information about WHAT you need to do to
get the rooms and to register for the race, along with
special “travel agent” pricing, even though I'm not an agent.
4) I have had 8 athletes confirm that they will be attending
and so that leaves room for SEVEN additional athletes. I simply
don't see myself being able to arrange logistics and guide more
than FIFTEEN athletes on this trip. So, 7 slots left.
5) Let's be very straight up about cost: I am flying from
Seattle in the U.S. and, not counting food & incidentals,
am budgeting $2950 USD for the entire trip, start to finish.
6) Let's also be very straight about MY responsibilities:
I will get YOU your hotel, a roommate to share costs with,
your race slot, get you and your bike from the airport
to the hotel, do guided race course tours, get awards banquet
tickets if you want one, and arrange all nightly dinners,
social functions and group parties.
7) Let's finally be very straight about YOUR responsibilities:
YOU will register for the race following my instructions, arrange
your own flight into Phuket, pay $200 USD for me to organize
everything, and make sure you settle with me for your share
of the room block.
So IF YOU WANT IN, reply very soon! I will be acting
fast to squeeze us into the race. Like I said, only 7 slots are left.
5. Get insider VIP tips and discounts from Ben – conveniently delivered directly to your phone! Just complete the information below…
Listener Mark asks: “I have traditionally used whey protein concentrate as part of my post workout nutrition for harder and/or longer sessions. As a Paleo nutrition plan eliminates dairy I am looking into alternatives. You have mentioned pea protein and hemp protein in previous podcasts – I am I wondering what are your thoughts on Egg White protein as an effective substitute for whey protein?”
Listener Hila asks: “I'm 25, female and train for aesthetic purposes only. Yes, I'm that shallow. I run and bike for the calorie burn, and weight lift for the muscle mass. I eat 100% clean. My questions are regarding my diet.
1) Since most of your diet recommendations are geared towards better PERFORMANCE, what would you recommend differently for athletes that don't care about performance, don't compete, and just want to look good naked? (Now I know good is a relative word and each has its own opinion, but generally speaking, I want to get that Jillian Micheals figure – toned yet feminine)
2) Small question regarding sodium. I love dairy and eat low-fat cottage cheese daily. I've noticed it has 450mg of sodium per 100grams and I eat a 200grams container. Is that too much to have on a daily basis, or is it still OK since I train and sweat regulary? Can you clearfy the deal with soduim.. I don't get it, is it good or bad for athletes?”
In my response to Hila, I mention Shape21 Lean Body Manual.
Listener Chuck asks: “First, what is the physiological difference and which would be more beneficial to my training: After a long bike going into an immediate brick run, or doing that run later on the same day and being able to go faster and harder?
Second, if I am only able to get in the pool once a week, should I focus my sessions and form and drills, harder/endurance workouts, or a combination of both?
Finally, I am well aware of the benefits of taking in the correct amounts of fuel, protein and carbs, after a workout. But when someone does not refuel within that recovery window, are there negative effects on the body, or just a lack of the posotive recovery benefits?”
Listener Carmen asks: “I received an email about a product called Eiro. A friend of mine knows how into health and nutrition we are and is saying it is “right up my alley”. I am not trying to lose weight, I eat a very healthy diet and exercise regularly. Just want to get your input on whether or not this is even worth looking into or is it another “Acai” juice hype.”
Listener Ryan asks: “I am a listener with a question about what to wear in my first triathlon. I am going to tackle the Medical Lake Founder's day triathlon in 2 weeks and it will be my first triathlon. I haven't wanted to buy a pair of those expensive tri shorts since I wanted to go into it with minimal expenses with this being my first triathlon. Especially since I was told you really only wear the tri-shorts during the race since they cant stand up to chlorine. What I am trying to figure out is what I can wear that can transition from the swim to the bike and then the run that will not only dry quickly, but be comfortable and supportive. I'll be wearing a wet suit during the short swim.
I have thought about buying compression shorts, which seem cheaper, and then putting shorts over them after the swim, but didn't know if the waistband would stay tight when they were wet or if they would dry out quickly or not. I have also thought of just wearing a jock strap under my swim suit. Any creative ideas for me or am I just going to have to suck it up and buy the tri shorts? Any feedback you have for me would be helpful. Also, I am assuming that you don't really have an area to change your clothes in the transition area. ”
Listener Roxanne asks: “I really enjoy your show, although I am not a triathlete I find your show super informative and entertaining. I do work out twice a week with a personal trainer, do the Insanity workout a couple times a week, and try to fit in 3 or so 1 & 1/2 to 2 hour runs a week (in the mornings). My question is that I am trying to decrease my body fat in my lower extremities without much luck (as I have a very low body fat percentage in my upper body and much higher in my lower body–overall body fat is 17 percent). After listening to your podcast I really think it may be that I am fueling improperly in timing with my workouts but unsure. I eat a relatively clean diet and am trying to eat fewer but more frequent meals. I know you have addressed fueling issues in past podcasts but I was wondering if you could give advice to someone like myself, who is not a competitive athlete, as to what I can do differently to help knock down that fat?”
Listener Brian asks: “I have a biking question. I tend to get numb on my right foot just behind my toes (where my toes meet my foot) while riding long distances (50 milers). I have tried adjusting my seat and the clips on the bottoms of my shoes, but neither seemed to help. When I transition to my run, it takes about 2 miles for my toes to feel normal without that frostbitten or asleep feeling.”
Listener Josh asks: “I recently began taking a multi-vitamin in the morning which contains super greens and all that good stuff, problem is I've been taking them with coffee! I had no idea that caffeine was detrimental to the absorption process until listening to one of your podcasts where you addressed this. Thing is, I've been feeling really good during my morning workouts since taking them and I've been doing it for quite some time (I'm pretty sure I was lacking b-vitamins in my diet which is probably a factor). Regardless I don't want to be flushing these pricey things down the toilet, but I've got to have my morning coffee and don't know what to do here.
1. How long should I wait after drinking my morning coffee before taking my multi?
2. I've felt really good since taking them before my morning workouts/races and have found that the magnesium helps me with cramping, so obviously some things are getting absorbed. However, I am wondering how long multi-vitamin supplements typically stay inside ones body as I'm obviously going to have to change my regimen.”
I thought this table would be helpful for Josh:
Congratulations to Josh, who was nominated as the top question for this week's podcast! Josh will receive a free month of membership to the Body Transformation Club, full access to the Club's secret video page, the life-changing piece of Club mail that I will personally send him each week, and much more.
Listener Rick has a call in question about caffeine supplementation.
Listener Patrick has a call in question about DMSO.
Do you have a question for Ben? Just click Ask a Podcast Question at the bottom of this page and leave a voicemail, leave a Skype voicemail to username “pacificfit”, or e-mail [email protected]
Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected] And don't forget to leave the podcast a ranking in iTunes – it only takes 2 minutes of your time and helps grow our healthy community! Justclick here to go to our iTunes page and leave feedback. Brand new – get insider VIP tips and discounts from Ben – conveniently delivered directly to your phone! Just complete the information below…
Scroll down to donate $15+ to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt…
4 thoughts on “Episode #98: A Big Fitness / Nutrition Q&A…And, Can Diabetics Exercise Hard?”
huh, looks like my darned spanish translator covered that one up! Check this out: https://bengreenfieldfitness.com/absorption.jp… . Magnesium is going to be similar to calcium.
For vitamin D, most folks in sunny climates are deficient, so don't just plan on sun exposure fixing it, or only supplementing in the winter. That being said, as a fat soluble vitamin, I don't recommend taking it with high fiber supplements.
The table you posted above about absorption is really useful but can't read the top one (Aminoacids). Could you also include Magnesium on the list? For Vitamin D, if supplementing in winter (lack of sunshine or outdoors activities), what do you recommend for absorption? Thanks!
I enjoy your pod casts. However, today, I think your info on whey protein, egg white, Protein digestibility index are old data on how to evaluate protein and amino acid supplements. The best measurement is Net Nitrogen Utilization as it’s the only true measure of the body’s ability to anabolize a dietary protein.
The NNU of whole egg is 48%. This means that 48% of the amino acids are incorporated into body protein. It’s the best natural dietary protein source. Meat and fish are 33% NNU. All dairy proteins including whey are 16% NNU. Soy 17%. Egg whites are 16%. Egg white is missing Methionine, an essential amino acid, so without it the NNU is much lower. All of the known amino acid supplements are less than 20% NNU. Spirulina has an NNU of 6%. MAP has an NNU of 99%. In my opinion most of the products that people spend money on are highly processed, minimally efficacious, and not worth the money. A couple raw eggs in a smoothie is the best one can do, except of course unless they take 10 MAP!
Congrats on your Ironman qualification! I will see you there.