In episode 44 of Lifting, Running, and Living, coaches Kelly and JK share updates from their personal lives, including Kelly’s ongoing house renovations and her new lifting focus and JK’s updates on his Run Club attendance and cardio sessions.
The main segment dives into two research studies on nutrient timing. The first study explores the impact of protein timing on muscle growth.
The second study examines the effect of delaying carbohydrate intake post-exercise on next-day performance in high-intensity interval training. The episode provides actionable insights on how nutrient timing can enhance training outcomes depending on the athlete's routine and goals.
00:00 Welcome and Introductions
00:19 Kelly's Home Renovation Update
05:07 Kelly's New Lifting Focus
14:39 JK's Running and Cardio Updates
20:58 True Crime Stories and YouTube Algorithms
26:30 Hot Dogs and Protein: A Smooth Transition
27:06 Protein Timing for Muscle Growth
28:15 Study Insights: Protein Timing and Muscle Growth
31:40 Practical Applications of Protein Timing
46:05 Delaying Carbs: Impact on Next Day Performance
50:35 Study Insights: Carbs and Performance
53:46 Practical Applications of Carb Timing
01:03:12 Concluding Thoughts and Listener Engagement
Links:
Does delaying carbohydrate consumption after exercise impair exercise performance the next day?: https://examine.com/research-feed/study/d3kDzd/
Protein timing for muscle growth: Exploring the postworkout “anabolic window”: https://examine.com/research-feed/study/9oxRGd/
Follow the pod at @liftingrunninglivingpod
Email us at liftingrunninglivingpod@gmail.com
Follow JK at @coachjkmcleod
Follow Kelly at @coachingklutz