WEBVTT - Understanding what and when to eat for exercise excellence ⚡ 0:00:03.760 --> 0:00:06.320 So I feel a little bit guilty about today's podcast 0:00:06.440 --> 0:00:08.720 because while you're listening to this, I'm going to be 0:00:08.720 --> 0:00:12.440 on holidays. And I'm not guilty about it, really, because 0:00:12.440 --> 0:00:14.120 I'm wrapped to be on holidays because I haven't had 0:00:14.120 --> 0:00:17.000 a holiday for so long. Now I won't be lying 0:00:17.360 --> 0:00:19.880 on a banana lund drinking a panicolata. I'll be running 0:00:19.920 --> 0:00:22.880 around after my four crazy kids. But I think you'll 0:00:22.920 --> 0:00:25.480 get a lot out of this week's episode. We interviewed 0:00:25.480 --> 0:00:29.360 a wonderful nutritionist about the everyday athlete and how we 0:00:29.400 --> 0:00:32.320 should all have that athlete mindset when it comes to 0:00:32.760 --> 0:00:35.800 fueling our bodies. And then we had some wonderful exercise 0:00:35.880 --> 0:00:37.839 questions which I think will help you all. Here's a 0:00:37.840 --> 0:00:38.560 little sneak peek. 0:00:39.200 --> 0:00:42.040 How important is doing a cool down after a workout? 0:00:42.280 --> 0:00:45.239 What ratio of my workout should be cardio and what 0:00:45.479 --> 0:00:46.960 ratio should be resistance? 0:00:47.440 --> 0:00:49.400 Why is it important to get a heart rate up 0:00:49.440 --> 0:00:52.800 when exercising? And what's actually happening to our body while 0:00:52.800 --> 0:00:53.200 it's up. 0:00:53.600 --> 0:00:56.040 But I'll get to them later. So, like me, sit back, 0:00:56.280 --> 0:01:20.440 relax and enjoy the woodlife. We are very lucky to 0:01:20.480 --> 0:01:25.080 be joined in the studio today by Andrea Sapentus, and 0:01:25.880 --> 0:01:30.560 this incredible nutritionist is not only someone that I admire 0:01:30.640 --> 0:01:33.039 for the nutrition knowledge, but they are also the nutritionist 0:01:33.120 --> 0:01:36.320 at my gym, the Woodshed, so someone that is very 0:01:36.400 --> 0:01:39.080 close to my heart. Andrea, Welcome to the wood Life. 0:01:39.480 --> 0:01:40.280 Thank you. Sam. 0:01:40.400 --> 0:01:45.200 We've had lots of different food, nutrition diet chats on 0:01:45.360 --> 0:01:50.160 this podcast in its very short life so far. But today, 0:01:50.400 --> 0:01:53.000 with your expertise, we're going to tackle food. We're going 0:01:53.000 --> 0:01:55.400 to tackle nutrition from a different angle. We're going to 0:01:55.480 --> 0:01:59.160 talk about what to eat or how to eat for 0:01:59.440 --> 0:02:04.320 maximum performance. What are the key things we should be 0:02:04.400 --> 0:02:07.720 thinking about if we want to eat for performance rather 0:02:07.760 --> 0:02:08.400 than aesthetics. 0:02:08.919 --> 0:02:11.880 So eating for performance it always goes down to what 0:02:11.919 --> 0:02:13.799 your goals are. Is it weight loss, is. 0:02:13.760 --> 0:02:17.520 It muscle gain, fitness strength, whatever goals you are, always 0:02:17.520 --> 0:02:19.480 have a goal in mind that you want to work 0:02:19.520 --> 0:02:22.800 towards because it gives you purpose to go that extra 0:02:22.840 --> 0:02:23.440 step further. 0:02:23.840 --> 0:02:25.239 So if it is weight loss. 0:02:25.000 --> 0:02:29.080 You're looking for what is the best nutrition diet, all 0:02:29.080 --> 0:02:31.360 those other little one percenters to give you the results 0:02:31.400 --> 0:02:35.359 you need In regards to performance, any form of exercise, 0:02:35.480 --> 0:02:38.440 the only way you're going to get energy to be 0:02:38.520 --> 0:02:42.200 able to do your forty thirty whatever minute session you're doing, 0:02:42.560 --> 0:02:44.000 is by the food you put in your body. 0:02:44.440 --> 0:02:47.600 So it's twofold, isn't it, Because it's what do we 0:02:47.639 --> 0:02:50.560 put into our body to fuel our performance when we train, 0:02:50.720 --> 0:02:52.760 and then what do we put back in our body 0:02:53.200 --> 0:02:57.640 to refuel our body post training? Yeah, so what about 0:02:57.680 --> 0:03:00.360 if you're training in the morning, what's your tape on 0:03:01.080 --> 0:03:03.480 should I train on an empty stomach or should I 0:03:03.520 --> 0:03:05.920 have breakfast before I train? And what if it's at 0:03:05.960 --> 0:03:08.320 my six am class or I see my trainer at 0:03:08.320 --> 0:03:10.800 six am, or I go for a run at six am. 0:03:10.960 --> 0:03:13.240 Should I still eate then or should I eat afterwards? 0:03:13.240 --> 0:03:14.600 What's the best advice there? 0:03:14.840 --> 0:03:17.120 That is actually one of the most common questions, like 0:03:17.160 --> 0:03:19.400 what do I eat in the morning if I'm training 0:03:19.480 --> 0:03:22.480 or after I train? And it just depends I guess 0:03:22.560 --> 0:03:25.800 on one what time you're training, And then I like 0:03:25.880 --> 0:03:28.959 to say, go back twenty four hours, so it gives 0:03:29.000 --> 0:03:32.200 you a better understanding of again going back to that 0:03:32.320 --> 0:03:34.800 energy what you're putting into your body. If you've eaten 0:03:35.000 --> 0:03:38.240 again a crappier meal the night before the likelihood of 0:03:38.280 --> 0:03:40.920 wanting to train and give that extra ten percent again 0:03:41.000 --> 0:03:43.120 in the morning, You're probably not going to want to 0:03:43.320 --> 0:03:46.160 wake up for that session. But then I guess if 0:03:46.200 --> 0:03:48.000 you do wake up on an empty stomach and you 0:03:48.080 --> 0:03:52.440 are training at six o'clock, the common person doesn't feel hungry. 0:03:52.720 --> 0:03:55.040 If you're not hungry, then I would say you probably 0:03:55.080 --> 0:03:55.760 don't need to eat. 0:03:56.000 --> 0:03:57.800 I'm glad you say that, because that's usually the advice 0:03:57.840 --> 0:03:59.280 I give. But I love that you say go back 0:03:59.320 --> 0:04:03.000 twenty four hours because I think that's a mistake we make. 0:04:03.600 --> 0:04:06.400 We have a very short term view of this. It's like, 0:04:06.800 --> 0:04:09.880 what have I eaten ten minutes after finishing training? And 0:04:09.920 --> 0:04:11.160 what did I eat? 0:04:11.320 --> 0:04:11.520 Oh? 0:04:12.120 --> 0:04:14.520 I've only just waken up, so it can only be today. 0:04:14.600 --> 0:04:16.880 Whereas you're still going to have that fuel in your system. 0:04:16.920 --> 0:04:20.240 If you had a really good, wholesome, good carbs and 0:04:20.400 --> 0:04:23.080 good protein in your system from dinner the night before. 0:04:22.839 --> 0:04:23.719 That's exactly right. 0:04:24.040 --> 0:04:25.920 I think at the end of the day, if you 0:04:25.960 --> 0:04:28.600 are having three quality meals and then those two snacks, 0:04:28.640 --> 0:04:32.000 isn't wrong. If you're more likely to stomach five small meals, 0:04:32.000 --> 0:04:35.240 that's fine. Every person sure is different. I guess these 0:04:35.240 --> 0:04:37.960 are my three rules that I stick by daily. Two 0:04:37.960 --> 0:04:41.680 to three liters of water, tick, seven cups of vegetables. 0:04:41.800 --> 0:04:43.800 Seven cups of vegetables, wow. 0:04:43.800 --> 0:04:46.880 And two pieces of fruit today. And I think everything 0:04:46.960 --> 0:04:50.279 after that becomes secondary. Okay, So I like to really 0:04:50.320 --> 0:04:52.800 stick to the whole foods because I think, well, I 0:04:52.880 --> 0:04:56.720 know that your whole foods have all your key nutrients, vitamin's, minerals, 0:04:56.760 --> 0:05:01.080 everything there, and then after that your protein to carbohydrates, 0:05:01.520 --> 0:05:04.920 those other complex little nuts, seeds, all that stuff becomes 0:05:04.920 --> 0:05:08.440 a little bit more secondary to the foods that we 0:05:08.480 --> 0:05:10.240 should be fueling our body with. 0:05:11.240 --> 0:05:13.440 So I'm a big protein guy, so that I don't 0:05:13.480 --> 0:05:17.880 disagree with your advice, but it's not necessarily the hierarchy. 0:05:17.920 --> 0:05:22.279 I would maybe maybe explain it in let's talk post training. 0:05:23.040 --> 0:05:26.080 If the question of what should I do refasting and 0:05:26.160 --> 0:05:29.440 eating before training or not comes up the most, the 0:05:29.480 --> 0:05:33.039 second most is how long do I have like the 0:05:33.080 --> 0:05:37.400 clock is ticking to eat post training? In particular, people 0:05:37.400 --> 0:05:40.400 that have just done a strength training session and they're 0:05:40.640 --> 0:05:47.360 very concerned that the protein window shuts fast and they're 0:05:47.400 --> 0:05:50.960 going to not get the benefits of that workout unless 0:05:50.960 --> 0:05:53.560 they get protein into their system really fast. What do 0:05:53.640 --> 0:05:54.320 you think about that? 0:05:54.440 --> 0:05:57.320 I always say the window in regards to eating after 0:05:57.400 --> 0:06:00.280 a session would be thirty to forty five minutes, so 0:06:00.440 --> 0:06:02.880 pretty close after eating. It doesn't have to be a 0:06:02.880 --> 0:06:05.920 massive meal. Like again, depends what time of day you're 0:06:05.960 --> 0:06:07.960 training as well, so all those other things fall into 0:06:07.960 --> 0:06:11.080 place as well. But having some sort of protein sauce 0:06:11.240 --> 0:06:14.760 is obviously ideal, whether it's meat sauce, vegetarian sauce, anything 0:06:15.040 --> 0:06:18.039 protein related to a shake perfect. And I guess just 0:06:18.080 --> 0:06:20.360 being that extra bit organized, like if you know you're 0:06:20.360 --> 0:06:22.400 going in the session in the morning and you know 0:06:22.480 --> 0:06:25.360 you don't get to home or to work until two hours, 0:06:25.560 --> 0:06:28.040 having that protein strake or like boiling some eggs and 0:06:28.080 --> 0:06:31.359 having the minute container. Just again, that's that another extra 0:06:31.400 --> 0:06:35.000 ten percent you can do to then enhance your performance 0:06:35.040 --> 0:06:37.040 and get more out of that training, because at the 0:06:37.120 --> 0:06:39.520 end of the day, we only train for forty five 0:06:39.640 --> 0:06:45.280 sixty minutes a day and eight minutes and then everything 0:06:45.320 --> 0:06:49.160 else is around all the external stuff we're doing, like 0:06:49.240 --> 0:06:51.240 how much we're sleeping, what our stress is, what the 0:06:51.320 --> 0:06:54.840 nutrition we're putting in, Like how do we maximize that 0:06:55.000 --> 0:06:58.239 twenty eight minutes or our session to then compliment everything 0:06:58.279 --> 0:06:58.880 else we're doing. 0:06:59.120 --> 0:07:02.560 We often put so much focus on the workout. Yeah, 0:07:02.600 --> 0:07:06.680 but the workout can be great, but if you're not refueling, 0:07:06.800 --> 0:07:09.720 you're not getting sleep, you're stressed all the time from 0:07:09.760 --> 0:07:12.840 a mental state, you know, you're constantly anxious. All of 0:07:12.880 --> 0:07:16.600 these things. The quality of your workout is not going 0:07:16.680 --> 0:07:19.840 to really matter unless you address those those other key 0:07:20.440 --> 0:07:24.239 those other key health elements. So can we talk specific foods? 0:07:24.480 --> 0:07:27.760 You've said seven cups of veggies and two pieces of 0:07:27.760 --> 0:07:30.240 fruit and two to three letters of water, which I love. 0:07:31.120 --> 0:07:33.000 What are your favorite foods for performance? 0:07:33.320 --> 0:07:36.320 In terms of particular foods, I would always say, again, 0:07:36.360 --> 0:07:40.040 those whole foods, Like food is medicine, So the whole foods, 0:07:40.120 --> 0:07:45.040 any plant based foods or your real meat sources, all 0:07:45.080 --> 0:07:46.480 that stuff is always. 0:07:46.120 --> 0:07:47.800 Going to make the best results. 0:07:48.200 --> 0:07:50.280 So things just like I said, being that extra ten 0:07:50.320 --> 0:07:53.160 percent organized and scheduling, I guess some. 0:07:53.080 --> 0:07:54.960 Sort of foods. So particular foods. 0:07:55.520 --> 0:07:57.640 People love boiled eggs because they are easy to carry 0:07:57.680 --> 0:07:59.800 if you're on the go, and unfortunately most of us 0:07:59.840 --> 0:08:02.160 do live that fast, quick paced lifestyle where we don't 0:08:02.200 --> 0:08:04.520 have time to really sit chill out. 0:08:04.760 --> 0:08:07.040 About twelve eggs every weekend and say things are mad, 0:08:07.080 --> 0:08:09.080 but then I've just got them ready to go with 0:08:09.120 --> 0:08:11.680 me every day to work. Just the best snacks. 0:08:11.520 --> 0:08:14.640 Exactly, and then other things like cheer puddings are great. 0:08:14.840 --> 0:08:17.640 You can make them a bit more nutritionentally dense by 0:08:17.680 --> 0:08:20.559 adding other seeds and bits and bobs. So at the moment, 0:08:20.600 --> 0:08:24.480 I'm really hooked on coconut water, cheer seeds, hemp seeds, 0:08:24.840 --> 0:08:29.720 pumpkin seeds, sunflower seeds, and raw buckwhet with some gojiberries 0:08:29.720 --> 0:08:29.960 and I. 0:08:29.920 --> 0:08:32.960 Make like a little breakfast, I guess or like that. 0:08:33.400 --> 0:08:36.960 So another awesome meal that's really balanced and kind of 0:08:36.960 --> 0:08:38.080 gives that idea. 0:08:37.760 --> 0:08:40.199 Of a guess of fat's carbohydrates. 0:08:39.480 --> 0:08:43.480 Protein would be a like sushi bowl, so you can 0:08:43.480 --> 0:08:47.720 get those again going with time. Poor life meals is 0:08:48.160 --> 0:08:50.560 those microwavable rice pods that you can get with those 0:08:50.640 --> 0:08:55.319 multi bang chuck it in the bowl. You can do 0:08:55.480 --> 0:08:59.360 half a avocado, a can of tuna, and a handful 0:08:59.400 --> 0:09:03.000 of rocket and that is perfect because you've got your rice, 0:09:03.040 --> 0:09:04.760 which is a great source of carbohydrates. 0:09:04.800 --> 0:09:07.120 If it's brown rice, there's extra magnesium in that. 0:09:07.160 --> 0:09:10.160 If it's post training as well, you've got your avocados, 0:09:10.160 --> 0:09:12.680 which is your essential fatty acids, keeping you full of 0:09:12.720 --> 0:09:15.800 for longer keeping that so tidy. And then you've got 0:09:15.800 --> 0:09:19.520 your proteins, which is your tuna, which will keep your 0:09:19.600 --> 0:09:20.600 body getting refreshed. 0:09:20.600 --> 0:09:23.280 So you got your protein sauce. And then I personally 0:09:23.320 --> 0:09:26.439 really love rocket because it is a bitter. 0:09:26.559 --> 0:09:28.760 Green and it helps to support your liver, and you 0:09:28.800 --> 0:09:31.360 get those extra greens in your diet as well, beautiful, 0:09:31.360 --> 0:09:32.720 So that's a really great deal. 0:09:32.920 --> 0:09:36.040 You said before seven cups of veggies. Haven't been able 0:09:36.040 --> 0:09:38.000 to move past it yet. It feels like a lot. 0:09:38.679 --> 0:09:40.680 It does seem like, what are your tips. 0:09:40.320 --> 0:09:42.960 To get those veggies in? Because that might make a 0:09:42.960 --> 0:09:46.400 few of our listeners drive off the throat. How do 0:09:46.440 --> 0:09:48.640 you get seven cups of veggies into your day? 0:09:48.880 --> 0:09:53.120 I personally like to stick to three savory meals, So 0:09:53.480 --> 0:09:57.600 for example, breakfast would be some sort of toast with 0:09:57.679 --> 0:10:02.240 some avocado, sliced tomato, boiled eggs, and some my favorite 0:10:02.320 --> 0:10:05.120 rocket chucked on top, and I'd have that would probably 0:10:05.160 --> 0:10:07.520 be equivalent to two cups of vegetables. 0:10:08.120 --> 0:10:09.720 So that's all of a sudden you break it down 0:10:09.800 --> 0:10:14.400 like that, and the way it doesn't if you're going 0:10:14.400 --> 0:10:17.080 to get too close to seven, you've got to have 0:10:17.160 --> 0:10:20.280 some veggies in your breakfast. Brecky's the tricky one, isn't it, 0:10:20.280 --> 0:10:22.800 particularly if you've grown up. You know, I grew up 0:10:22.840 --> 0:10:26.040 eating wheat digs and toasted veggie, you know, not a 0:10:26.120 --> 0:10:30.439 veggie inside, it's white carb, you know. Central. So that 0:10:30.480 --> 0:10:33.160 can be a big shift for some people, for sure, 0:10:33.280 --> 0:10:35.760 some people to make. But slowly but surely getting more 0:10:35.840 --> 0:10:38.280 protein and getting more veggies into your breakfast can be 0:10:38.320 --> 0:10:39.600 a really good one, can it. 0:10:39.600 --> 0:10:42.079 It can even if you're just only sitting it again, 0:10:42.240 --> 0:10:45.200 two or three cups, depending where you're at, just getting 0:10:45.200 --> 0:10:47.719 that extra cup in and then slowly you notice to 0:10:47.760 --> 0:10:50.240 feel a little more energy, and then you just read 0:10:50.280 --> 0:10:52.160 your body and how you're feeling, and then you want 0:10:52.200 --> 0:10:53.800 to make those other changes, and. 0:10:53.800 --> 0:10:55.760 It's baby steps in the right direction. And as we 0:10:55.800 --> 0:10:57.600 say with the water thing, you know, some people have 0:10:57.760 --> 0:10:59.280 half a cup of water a day and you tell 0:10:59.280 --> 0:11:00.760 them the've going to drink thre e leaders and they're like, 0:11:00.760 --> 0:11:05.040 oh my god, that's yeah, exactly exactly. That's that's a 0:11:05.040 --> 0:11:08.680 bladder issue right there. But you do it gradually, get 0:11:08.720 --> 0:11:11.480 to one hold one for a week. Next week you 0:11:11.520 --> 0:11:13.679 can get to one and a half. So I also 0:11:13.840 --> 0:11:18.520 don't encourage people to measure and weigh everything all the time. 0:11:18.559 --> 0:11:22.400 You know. It makes food ature, you know, and not 0:11:22.440 --> 0:11:26.160 a necessarily enjoyable or sustainable one. But whether it's in 0:11:26.200 --> 0:11:31.320 retrospect or whether it's forward planning, actually measure out your 0:11:31.400 --> 0:11:34.240 veggies just as a bit of a reality check, it 0:11:34.320 --> 0:11:37.280 might be a real shock to the system. So you 0:11:37.360 --> 0:11:39.840 must get asked about supplements a lot, you know, particularly 0:11:39.880 --> 0:11:42.480 from a performance perspective. It's like, yep, that's all well 0:11:42.480 --> 0:11:44.760 and good, Andrew, I've been following the diet that you've 0:11:44.800 --> 0:11:47.920 put there for me, and I'm feeling I'm feeling much better. 0:11:48.000 --> 0:11:51.199 I'm lifting more, I'm performing better, my sport's gone through 0:11:51.200 --> 0:11:53.600 the roof, whatever it might be. But how do I 0:11:53.600 --> 0:11:56.800 get more? Like, what's the what's the next five percent 0:11:56.880 --> 0:12:00.600 that I can get? What supplements do you like? What 0:12:00.600 --> 0:12:03.840 supplements don't you like? What you take on supplements. 0:12:04.080 --> 0:12:06.920 I don't disagree with supplements. Again, it just always depends 0:12:06.920 --> 0:12:10.280 on what your goals are. I would say that everyday 0:12:10.320 --> 0:12:12.360 athlete having some sort. 0:12:12.120 --> 0:12:14.640 Of bcas or. 0:12:13.920 --> 0:12:17.680 Some branch channamin acids for post recovery, We'll give you 0:12:17.720 --> 0:12:21.240 those muscles that fuel to then recover quicker. Again, it's 0:12:21.240 --> 0:12:24.680 injury prevention as well. And again, like we're discussing before 0:12:24.760 --> 0:12:29.240 if you are time poor after training and having or 0:12:29.280 --> 0:12:32.760 before training with protein shakes, Like I'm not against protein powder, 0:12:33.000 --> 0:12:35.720 but I think those are my two main go to 0:12:35.840 --> 0:12:38.959 so BCA's branch, channamine acids and protein powders. 0:12:39.520 --> 0:12:42.640 Andrew, I've got one final question for you, shoot. Now, 0:12:43.320 --> 0:12:45.120 the thing I love about you is you're not only 0:12:45.280 --> 0:12:47.800 very knowledgeable with your food, but you also train incredibly 0:12:47.800 --> 0:12:51.600 hard yourself. So I feel like you've got this great 0:12:52.040 --> 0:12:56.160 understanding of pushing yourself to the limits and how nutrition 0:12:56.240 --> 0:12:59.080 can help you with that. And I know everybody's different. 0:12:59.160 --> 0:13:01.760 This is not this is not the plan. This is 0:13:01.800 --> 0:13:05.000 an example of a plan that could work. But I'd 0:13:05.000 --> 0:13:07.480 love you to paint a bit of a picture for 0:13:07.640 --> 0:13:12.720 me to what the ultimate performance plan looks like. What 0:13:12.800 --> 0:13:15.840 are people eating for breakfast, lunch, dinner, What time of 0:13:15.880 --> 0:13:17.840 the day are they training? What type of training are 0:13:17.840 --> 0:13:21.400 they doing? Yeah, without spending forty five minutes on it, 0:13:21.679 --> 0:13:24.640 just as a snapshot, what do a couple of days 0:13:24.679 --> 0:13:29.360 look like in the optimum performance world in your eyes 0:13:29.679 --> 0:13:31.640 from a food and a training perspective. 0:13:32.000 --> 0:13:35.960 So let's say that person this ideal plan. They wake 0:13:36.040 --> 0:13:38.199 up at five point thirty to train at thirty. 0:13:38.200 --> 0:13:40.160 I lost half hours already. 0:13:41.320 --> 0:13:43.280 So they wake up at five thirty, they train at 0:13:43.320 --> 0:13:46.080 six yep. Before that again I would go back to 0:13:46.120 --> 0:13:46.720 the night before. 0:13:46.760 --> 0:13:47.280 They would have. 0:13:47.200 --> 0:13:51.079 Finished eating dinner by seven thirty, eight pm in bed 0:13:51.160 --> 0:13:55.800 bye again, very ideal world. Nine pm, sleeping that whole time, 0:13:55.880 --> 0:13:58.480 falling a sleep straight away, so they've been asleep. 0:13:58.559 --> 0:13:59.640 Wake up five point thirty. 0:14:00.080 --> 0:14:04.040 Then they're training six till seven again, whatever training they're doing. 0:14:04.679 --> 0:14:08.240 Come seven point thirty, they're eating their breakfast. They're having 0:14:08.400 --> 0:14:13.280 a piece of spelt toast with some goat cheese, avocado, tomato, 0:14:13.600 --> 0:14:14.520 two boiled. 0:14:14.160 --> 0:14:17.640 Eggs, and some rocket sounding good so far, tick tick tick. 0:14:18.200 --> 0:14:21.400 Then, traveling through their day, they might have a cup 0:14:21.440 --> 0:14:23.880 of green tea or a coffee whatever. 0:14:24.240 --> 0:14:25.240 Again that floats their. 0:14:25.120 --> 0:14:26.600 Both coffee in your eyes. 0:14:27.000 --> 0:14:29.440 Yes, one cup of coffee I wouldn't say is harmful. 0:14:29.720 --> 0:14:32.040 And then they've traveled their day, so they're hitting around 0:14:32.120 --> 0:14:34.360 ten o'clock. I would say they would be getting hungry 0:14:34.360 --> 0:14:36.760 by then. They would have a small. 0:14:36.800 --> 0:14:37.600 Source of food. 0:14:37.920 --> 0:14:41.120 I would say a cheer pudding with some coconut water. 0:14:41.600 --> 0:14:44.480 I love coconut water, so it has some natural electrolytes 0:14:44.560 --> 0:14:47.560 keeping youth hydrated for longer. So I always swap out 0:14:47.800 --> 0:14:51.000 normal water at any point, even through smoothies, for coconut water, 0:14:51.640 --> 0:14:53.120 maybe with some a half cup. 0:14:53.040 --> 0:14:55.400 Of berries, so that's a serve of your fruit there. 0:14:55.800 --> 0:14:59.080 And then they've hitting lunchtime, which is twelve thirty, they 0:14:59.080 --> 0:15:01.640 would have let's go so with that rice example, with 0:15:01.840 --> 0:15:06.400 avocado again, tuna, maybe they put some pickled ginger throat 0:15:06.440 --> 0:15:09.000 and making more of a sushi ball with seaweed maybe 0:15:09.040 --> 0:15:12.320 and mixed with rocket three o'clock hits. They might be 0:15:12.480 --> 0:15:16.360 a bit peckish, maybe some carrot sticks, cucumbers, any sort 0:15:16.360 --> 0:15:19.840 of vegetable sticks and hummus or a dip, and then 0:15:19.960 --> 0:15:23.280 maybe a handful of mixed nuts. And then they would 0:15:23.320 --> 0:15:27.000 ideally have dinner around six six point thirty, which would 0:15:27.080 --> 0:15:30.640 be some sweet potato, a piece of salmon and some 0:15:30.680 --> 0:15:35.000 green vegetables roasted. Then maybe at seven point thirty, if 0:15:35.000 --> 0:15:36.800 they want a little sweet treat, they can have some 0:15:36.880 --> 0:15:40.600 Greek yogurt with some banana cut up and maybe some 0:15:40.640 --> 0:15:43.400 honey if they are craving something sweet beautiful. 0:15:43.960 --> 0:15:48.000 So when you're talking about and forget the training. I mean, 0:15:48.040 --> 0:15:50.040 out of all of that, only a sixty minute could 0:15:50.040 --> 0:15:52.880 be any intense workout. The rest is all about the food. 0:15:52.880 --> 0:15:54.840 A bit of sleep in there, but really about the food. 0:15:55.080 --> 0:15:59.640 But training for performance and eating for performance. It really 0:15:59.720 --> 0:16:06.520 is getting quality food in every few hours, sleeping well 0:16:06.840 --> 0:16:09.040 and then getting the most out of those workouts. And 0:16:09.080 --> 0:16:10.840 if you do sleep well, then you do get the 0:16:10.840 --> 0:16:13.520 food in the right way. Chances are you're going to 0:16:13.560 --> 0:16:15.200 have a damn good workout, you're going to be really 0:16:15.200 --> 0:16:17.200 consistent with it, you're going to really enjoy your training, 0:16:17.240 --> 0:16:19.360 and you're going to get the results you're looking for. 0:16:19.440 --> 0:16:20.880 Yeah, and I think at the end of the day 0:16:20.920 --> 0:16:23.440 we overcomplicate it. We've got to a party, have a 0:16:23.440 --> 0:16:25.080 piece of cake, like, don't eat the whole cake. But 0:16:25.160 --> 0:16:28.520 it's all about balance, Like you have to find what 0:16:28.640 --> 0:16:30.960 your idea of ideal is. 0:16:31.240 --> 0:16:35.560 It's really interesting. Every nutrition expert and we obviously are 0:16:35.600 --> 0:16:37.880 talking to the right people, and great people that we 0:16:37.920 --> 0:16:40.920 have on this show comes from things from a very 0:16:40.920 --> 0:16:45.800 different angle. But the fundamentals don't change. Eat whole food, 0:16:46.760 --> 0:16:51.160 move your body, get enough sleep, stay hydrated. I mean, 0:16:51.400 --> 0:16:54.520 they just don't change. And until we accept that those 0:16:54.600 --> 0:16:57.480 things are there for a reason. We're never going to 0:16:57.520 --> 0:16:59.920 get anywhere. But Andrea, thank you so so much for 0:17:00.040 --> 0:17:01.880 coming on the wood Life. I've learned some things. I 0:17:01.920 --> 0:17:03.920 know our listens would have learned some things. And yeah, 0:17:03.920 --> 0:17:04.480 thanks so much. 0:17:04.560 --> 0:17:05.480 Thanks for having me. 0:17:09.240 --> 0:17:13.439 So nice to hear food spoken about from a performance perspective. 0:17:13.640 --> 0:17:15.960 You know, it's the nutritional value and the energy that 0:17:16.000 --> 0:17:20.320 it gives us rather than restricting ourselves and canning calories 0:17:20.320 --> 0:17:22.800 and obsessing about it. And I think we could all 0:17:23.080 --> 0:17:26.159 learn a valuable lesson from the little tips that she 0:17:26.200 --> 0:17:28.800 gave us. We're now going to take it. I wouldn't say, 0:17:28.800 --> 0:17:31.000 are you turned a little side step to the left. 0:17:31.080 --> 0:17:34.240 And we're going to answer some of your exercise questions. 0:17:42.840 --> 0:17:45.280 So I always get that question, what's more important, Sam, 0:17:45.480 --> 0:17:48.000 food or exercise? And we all know deep down the 0:17:48.000 --> 0:17:50.320 answer is they are both equally important. So now let's 0:17:50.320 --> 0:17:52.679 get into your exercise questions. And our first question is 0:17:52.680 --> 0:17:53.320 from James. 0:17:54.320 --> 0:17:56.840 Hey, Sam, I just wanted to know how important is 0:17:56.880 --> 0:17:59.840 doing a cool down after all workout and what kind 0:17:59.880 --> 0:18:03.000 of stretches or exercises should I be doing? Thanks? 0:18:03.400 --> 0:18:07.159 Are the cool down? It really does get forgotten about, 0:18:07.640 --> 0:18:10.320 and it shouldn't. I'm not saying it's the most important 0:18:10.359 --> 0:18:14.280 part of your workout, but I'm definitely guilty of not 0:18:14.400 --> 0:18:17.239 cooling down or stretching as I should at the end 0:18:17.280 --> 0:18:20.280 of a workout. And it's one of those things that 0:18:20.680 --> 0:18:22.760 has caught up with me as I've gotten older. I 0:18:22.800 --> 0:18:24.960 think when I was younger, I used to just spring 0:18:25.040 --> 0:18:28.320 back a bit and not get injured, not feel as tight, 0:18:28.480 --> 0:18:32.399 recover much better between sessions, no matter how hard or 0:18:32.440 --> 0:18:37.280 explosive they were. But now there really is a process. 0:18:37.359 --> 0:18:39.440 I'd devote a lot more time to my warm up 0:18:39.520 --> 0:18:42.639 and mobility work, and I cool down properly, And so 0:18:42.800 --> 0:18:45.920 for me, it's as mental as it is physical. It's 0:18:46.280 --> 0:18:48.520 getting on top of my breathing. Sometimes I lie on 0:18:48.560 --> 0:18:50.240 the floor and close my eyes for a couple of 0:18:50.320 --> 0:18:52.639 minutes while I let the blood sort of come circulate 0:18:52.720 --> 0:18:55.240 back from my extremities, from arms and my legs back 0:18:55.280 --> 0:18:57.719 up to my heart. And it's one of those things 0:18:57.840 --> 0:18:59.680 you feel really nice in the now by the time 0:18:59.680 --> 0:19:01.560 you think get into your car and drive home, or 0:19:01.600 --> 0:19:03.520 you finish your workout at home, or whatever it is. 0:19:03.560 --> 0:19:07.239 It's a really nice way to tie the workout up 0:19:07.240 --> 0:19:09.040 with a nice little bow. I guess you know, rather 0:19:09.080 --> 0:19:11.200 than just bang crash, you're on with life. You actually 0:19:11.240 --> 0:19:14.280 spend a couple of minutes to wind down slowly. But 0:19:14.400 --> 0:19:16.439 I really think the benefit that you get from it, 0:19:16.480 --> 0:19:20.600 the biggest benefit is the quality of your recovery and 0:19:20.640 --> 0:19:23.120 the improvements you get to your flexibility in your posture. 0:19:23.200 --> 0:19:26.160 So I like to do a gentle cardio cool down, 0:19:26.240 --> 0:19:29.440 and I mean really gentle, little walk bit of time 0:19:29.480 --> 0:19:31.639 on the bike, and then I like to slow things 0:19:31.720 --> 0:19:34.240 right down with some gentle breathing and getting some blood 0:19:34.240 --> 0:19:35.800 flow back to the heart, and then I like to 0:19:35.800 --> 0:19:38.320 spend four or five minutes just doing some really slow, 0:19:38.720 --> 0:19:43.040 deep static stretches. Our next question is from Jess. 0:19:44.240 --> 0:19:47.159 Hey, Sam, You've spoken a lot about. 0:19:46.880 --> 0:19:50.920 Cardio training and resistance training in the past, and I'm just. 0:19:50.880 --> 0:19:54.280 Wondering what ratio of my workout should be cardio and 0:19:54.320 --> 0:19:56.040 what ratio should be resistance. 0:19:56.480 --> 0:20:03.400 Thanks well, Jess, that's a zinger. The conversation I'm normally 0:20:03.440 --> 0:20:06.680 having is if you're a cardio nut, I'm encouraging people 0:20:06.760 --> 0:20:11.880 to add resistance training, and if you're a weight training person, 0:20:12.400 --> 0:20:17.160 I'm sort of not lecturing but advising you to add 0:20:17.200 --> 0:20:20.359 some cardio into the mix. Now. I don't think it 0:20:20.440 --> 0:20:23.480