BSC POD

3 key considerations to preventing injury and members questions: 02:29Managing Load 09:10 Movement over strength 17:30 Recovery Members Qs 23:55 - 1 29:00 - 2 31:15 - 3 

Great chat with Jamie Stewart. A physio in the midlands working with a pro football team as well as the general population.  This episode we discussed: Focusing on ways to manage common injuries. Does pain mean damage? Ways to continue training A great listen for anyone currently managing a niggle or two. 

Q1: 01:39 Should you avoid sodium when trying to rehydrate?  Q2: 07:20 Should I worry about the quality of my tap water?  Q3: 08:17  Is it true that if you’re feeling thirsty you are dehydrated?  Q4: 16:00 What’s better, water or sports drinks? Q5: 23:59 Is it true that anything that isn’t water, your body treats as a solid instead of a liquid?  Q6: 26:08 Should we be stopping for a drink during a workout at BSC?

Second half of the members Q/A 

02:25 Q1: Why does your body store fat in certain places? I am smaller above the waist compared to below and if I put on weight it goes to my thighs & bum but when I lose weight it comes off my waist (which can’t get any smaller)! Is there a way to tackle this or is it just accepting that’s how your body has been designed? 06:09 Q2: When should you stop eating at night to achieve best fat loss? 09:06 Q3: What main foods would you recommend you cut out in aid of fat loss, and how many takeaways are acceptable in a month? 21:58 Q4: How to lose fat but keep the strength to train.  I'm thinking reducing the calories but needing the energy to train and work. 27:52 Q5: Is there an ideal weight to aim for? BMI as an indicator seems woolly.  My understanding is that if you have good muscle tone you could be slim but buff and still be considered overweight based on BMI. 34:27 Q6: When dieting for fatloss, is there a preferred time span to work towards before resetting your set point and should you have a diet break? 41:57 Q7: Can you target specific areas of the body to lose fat e.g. stomach, legs, bottom etc? 42:18 Q8: What are your thoughts about the effectiveness of fasting for weight loss? Is it basically just another name for skipping one meal a day?! If you do endorse it for fat loss is there an optimal fasting period? And Does it have other health benefits Thanks! Debs

03:30: Vitamin D https://www.bulk.com/uk/vitamin-d3-tablets.html 08:59: Iron 13:49: Zinc 15:47: Omega 3 (Fish Oils) 23:39: Multivitamin 26:42: Caffeine  34:34: Creatine 38:27 Beetroot Juice 44:56: Beta-Alanine 47:28: Bi-carb 50:49: Do your research Examine.com 53:12 Q1: Feeling like I rattle and iron supplement 55:50: Q2 If your body naturally produces creatine then why should you need to supplement it? Would you need to train so many sessions a week to notice a difference in performance if you were to take this as an extra supplement? Do you recommend taking it? 58:38: Q3 What’s the best form to take a supplement in? Tablets/ liquid/ powder?  Optimal time to take a supplements? - mornings/ nights or before/ after with food?   Can you over do it with supplements? Do they cancel each other out if you take everything?  Are some brands of supplements better than others? What should we be looking for to get the best? 1:04:50: Q4 What are the benefits of Casein and is It worth an investment?

2:40: Considerations for muscle injury 5:52: Supplementation considerations  8:48: Atrophy: reduction in muscle mass and how to reduce the likely hood. 12:10: Considerations for tendon and ligament injury 15:30: Managing expectation and Mindset 23:23 Quick Fire Links to Products talked about: Creatine: https://www.bulk.com/uk/creatine-monohydrate.html Protein: https://www.bulk.com/uk/pure-whey-isolate-90.html Colagen: https://hunterandgatherfoods.com/collections/collagen/products/grass-fed-collagen-peptides-protein-powder

0:00 Intro 03:45 - Q1 Would be interested to know thoughts on female specific nutrition pre training sessions especially am upon waking as some evidence reads females should not train fasted as it were. Thanks Kim 16:11 - Q2 After a hard run/race, though I always hydrate afterwards and that is what my body is telling me to do , however,  I find I just don't want to eat anything for at least an hour.  Is this OK or should I make myself and if so - what do you suggest? 21:29 - Q3 What is the best type of whey protein ? What is main benefit of Isolate/Concentrate/Hydrolysate It’s a minefield to a layman. RK 28:24 - Q4 What is best “natural” protein to eat quality in sixty minutes of finishing a half marathon 41:00 - Post Training late at night.  42:38 - Your top 3 Pre and Post 'go to's' *Please note, the equations used when calculating calories requirement were an average estimation for females. Please use the Calorie calculated located in the members app.

How you should consider your journey.

It’s been a tough month. But as ever, we control how we attack the day. What are you doing to give you the best chance to stay positive?