1 00:00:00,000 --> 00:00:12,720 The mic is hot and the game is on. 2 00:00:12,720 --> 00:00:18,760 You're listening to News for the Nation podcast by ACEsNation, where we talk about nutrition, 3 00:00:18,760 --> 00:00:22,440 sports performance, the journey of a student athlete, and more. 4 00:00:22,440 --> 00:00:23,440 I'm Claire. 5 00:00:23,440 --> 00:00:24,440 I'm Zach. 6 00:00:24,440 --> 00:00:27,440 Time to level up. 7 00:00:27,440 --> 00:00:28,880 Welcome back sports fans. 8 00:00:28,880 --> 00:00:31,480 Today we are talking about the 1%. 9 00:00:31,480 --> 00:00:36,880 How can you make yourself better in the far corners that no one else is doing in the margins, 10 00:00:36,880 --> 00:00:38,080 right? 11 00:00:38,080 --> 00:00:40,280 So everyone works hard. 12 00:00:40,280 --> 00:00:44,760 Everyone can be this or that following every workout plan. 13 00:00:44,760 --> 00:00:47,400 What are you doing that separates yourself by that 1%? 14 00:00:47,400 --> 00:00:52,120 You've heard people say this 1% better every day, those types of phrases. 15 00:00:52,120 --> 00:01:00,080 So we're going to bring to you a few things that are the 1% in our opinion and just give 16 00:01:00,080 --> 00:01:02,320 you the facts, give you what we found. 17 00:01:02,320 --> 00:01:05,960 Just share this information so you can try to be 1% better every single time that you 18 00:01:05,960 --> 00:01:09,160 step on the field, the court, wherever you play. 19 00:01:09,160 --> 00:01:14,360 So Claire's going to start us off with protein because it's important, right? 20 00:01:14,360 --> 00:01:16,040 It's building block of muscles. 21 00:01:16,040 --> 00:01:18,800 So people finish a workout. 22 00:01:18,800 --> 00:01:21,400 They're like, oh man, got to get some protein, right? 23 00:01:21,400 --> 00:01:22,400 It's Claire. 24 00:01:22,400 --> 00:01:24,000 Tell us about protein. 25 00:01:24,000 --> 00:01:25,000 Yeah. 26 00:01:25,000 --> 00:01:30,160 So I mean, generally speaking, protein is important, like you said, for building muscles, 27 00:01:30,160 --> 00:01:35,920 but also a lot of other processes in the body, which I think is less commonly known or talked 28 00:01:35,920 --> 00:01:37,720 about. 29 00:01:37,720 --> 00:01:42,720 So just overall in general, protein is important, whether you're a high level athlete, whether 30 00:01:42,720 --> 00:01:47,040 you're a recreational athlete, whether you're not an athlete at all. 31 00:01:47,040 --> 00:01:52,200 It's still important for maintaining the integrity of your muscles, but also to build hormones, 32 00:01:52,200 --> 00:01:57,880 enzymes, things that are essential for a lot of reactions and systems in the body. 33 00:01:57,880 --> 00:02:05,080 So there's been a little bit of buzz in the sports nutrition world recently. 34 00:02:05,080 --> 00:02:11,240 A recent study came out talking about protein during recovery from exercise. 35 00:02:11,240 --> 00:02:13,280 So I'm going to talk about that in a second. 36 00:02:13,280 --> 00:02:26,200 But generally speaking of post-exercise protein intake, for a while there was this mysterious 37 00:02:26,200 --> 00:02:31,480 kind of anabolic window that people would refer to. 38 00:02:31,480 --> 00:02:39,040 And that's kind of where this like immediate post-workout protein ingestion, usually through 39 00:02:39,040 --> 00:02:43,360 shake form or liquid form, supplement form came from. 40 00:02:43,360 --> 00:02:50,840 And it was the idea that you had about 45 minutes after your workout to get in like 20 41 00:02:50,840 --> 00:02:57,440 to 40 grams of protein to maximize or at least start this process of muscle protein synthesis. 42 00:02:57,440 --> 00:03:01,760 And if you didn't do that, then you were jeopardizing your gains, essentially. 43 00:03:01,760 --> 00:03:03,640 So that was a while ago. 44 00:03:03,640 --> 00:03:08,520 And then that, through research, had pretty much been debunked of there's not this specific 45 00:03:08,520 --> 00:03:13,240 window that you need to be eating X amount of grams of protein or else you're not going 46 00:03:13,240 --> 00:03:14,840 to build muscle. 47 00:03:14,840 --> 00:03:22,200 It was more so looked at as it's more important to eat a specific amount of protein throughout 48 00:03:22,200 --> 00:03:23,440 the day. 49 00:03:23,440 --> 00:03:33,040 And ideally we are breaking up that protein and into more even doses throughout the day 50 00:03:33,040 --> 00:03:39,160 and eating consistent, relatively high doses of protein throughout the day. 51 00:03:39,160 --> 00:03:46,560 On top of that, there's also been research to show that having more individualized post-workout 52 00:03:46,560 --> 00:03:53,800 recommendations versus just 20 grams of protein, looking at more of like 0.25 to 0.3 grams per 53 00:03:53,800 --> 00:03:59,040 kilogram of protein after a workout. 54 00:03:59,040 --> 00:04:05,520 A lot of times for the majority of athletes that falls somewhere between 20 to 40 grams 55 00:04:05,520 --> 00:04:08,240 of protein when we're looking at body weight. 56 00:04:08,240 --> 00:04:12,240 So actually I can calculate that right now if I need to. 57 00:04:12,240 --> 00:04:18,680 So that's kind of been what has been looked at in research, what's been discussed, what's 58 00:04:18,680 --> 00:04:22,040 been recommended for athletes. 59 00:04:22,040 --> 00:04:26,320 And for the most part, that's worked pretty well. 60 00:04:26,320 --> 00:04:37,200 But then the idea of timing and this upper limit kind of comes into question because 61 00:04:37,200 --> 00:04:44,160 even if we look at that recommendation of the 0.25 to 0.3, there was typically still 62 00:04:44,160 --> 00:04:50,640 this idea of if you go over like 30 to 40 grams of protein per meal, then you're not 63 00:04:50,640 --> 00:04:56,120 going to absorb all the protein and whatever you don't absorb and use is going to get excreted. 64 00:04:56,120 --> 00:04:58,600 Or oxidized. 65 00:04:58,600 --> 00:05:07,000 I will clarify that all of the protein that you eat or ingest is absorbed, but not all 66 00:05:07,000 --> 00:05:14,360 of it is necessarily used for anabolic purposes or muscle building purposes. 67 00:05:14,360 --> 00:05:19,480 So basically what this study looked at, it's called the anabolic response to protein ingestion 68 00:05:19,480 --> 00:05:25,120 during recovery from exercise has no upper limit in magnitude and duration in vivo in 69 00:05:25,120 --> 00:05:26,520 humans. 70 00:05:26,520 --> 00:05:32,000 So essentially what this title is saying and what they're saying is you can eat as much 71 00:05:32,000 --> 00:05:40,400 protein as you want post workout and it is not going to negatively negatively impact 72 00:05:40,400 --> 00:05:41,400 you. 73 00:05:41,400 --> 00:05:48,240 It is not going to not be used and it will essentially, well, they looked at the anabolic 74 00:05:48,240 --> 00:05:49,240 response. 75 00:05:49,240 --> 00:05:56,320 So does that contribute to the anabolic response after a workout? 76 00:05:56,320 --> 00:05:57,320 That was a lot. 77 00:05:57,320 --> 00:06:00,480 But anyway, right. 78 00:06:00,480 --> 00:06:02,680 For our listeners here, can you break down? 79 00:06:02,680 --> 00:06:05,680 Yeah, anabolic response for us as well. 80 00:06:05,680 --> 00:06:06,680 Yeah. 81 00:06:06,680 --> 00:06:10,600 So essentially kind of like what I mentioned before, but to be a little bit more direct, 82 00:06:10,600 --> 00:06:17,200 the anabolic response is muscle protein synthesis or those amino acids from that protein is 83 00:06:17,200 --> 00:06:26,480 going to building muscle and stimulating that bodily response of building new muscle. 84 00:06:26,480 --> 00:06:27,480 Right. 85 00:06:27,480 --> 00:06:28,480 Thank you. 86 00:06:28,480 --> 00:06:31,040 You're welcome. 87 00:06:31,040 --> 00:06:41,480 So essentially what this study looked at was milk protein at different doses. 88 00:06:41,480 --> 00:06:42,480 Yeah. 89 00:06:42,480 --> 00:06:46,080 So we don't know if it's whey or casein though. 90 00:06:46,080 --> 00:06:47,480 Right. 91 00:06:47,480 --> 00:06:51,280 I believe it was not, it was a mixture of the two. 92 00:06:51,280 --> 00:06:52,280 Yeah. 93 00:06:52,280 --> 00:06:53,280 So a blend of two. 94 00:06:53,280 --> 00:06:54,280 Yeah. 95 00:06:54,280 --> 00:06:59,120 So it was a mixture of the two and typically milk is higher in casein and we'll talk about 96 00:06:59,120 --> 00:07:00,240 that in a little bit. 97 00:07:00,240 --> 00:07:05,880 But so they used the milk which was intrinsically labeled. 98 00:07:05,880 --> 00:07:12,880 So they labeled specific amino acids and they gave that to the study was done in untrained 99 00:07:12,880 --> 00:07:13,880 men. 100 00:07:13,880 --> 00:07:16,160 So no women were involved in the study. 101 00:07:16,160 --> 00:07:19,840 It was just men and they were not regular exercisers. 102 00:07:19,840 --> 00:07:22,200 They were not elite athletes. 103 00:07:22,200 --> 00:07:23,760 So that's something to keep in mind. 104 00:07:23,760 --> 00:07:29,320 But essentially what they did was brought them into the lab. 105 00:07:29,320 --> 00:07:34,720 They did a blood draw and a muscle biopsy and then they put them through this resistance 106 00:07:34,720 --> 00:07:37,080 training exercise workout. 107 00:07:37,080 --> 00:07:42,800 They did another blood draw and another biopsy and then they gave them that intrinsically 108 00:07:42,800 --> 00:07:45,040 labeled milk protein. 109 00:07:45,040 --> 00:07:53,400 Again it was either zero plus EBO 25 grams of protein or 100 grams of protein. 110 00:07:53,400 --> 00:07:56,520 And then they monitored them for 12 hours. 111 00:07:56,520 --> 00:07:59,560 So I don't know what no in between. 112 00:07:59,560 --> 00:08:02,800 I think it none a little or no so much. 113 00:08:02,800 --> 00:08:03,800 Yeah. 114 00:08:03,800 --> 00:08:07,840 None a little or in extreme amount of protein. 115 00:08:07,840 --> 00:08:12,040 And then they were taking blood draws and muscle biopsies throughout more blood draws. 116 00:08:12,040 --> 00:08:17,760 It looks like for blood draws to every one muscle biopsy. 117 00:08:17,760 --> 00:08:19,640 Yeah. 118 00:08:19,640 --> 00:08:26,160 I would have liked to see a little bit more of a middle ground protein intake maybe 50. 119 00:08:26,160 --> 00:08:31,720 I think that would have been interesting to see if there were any differences between 120 00:08:31,720 --> 00:08:38,160 the 50 and the 100 particularly because even at 25 that's not necessarily like that upper 121 00:08:38,160 --> 00:08:43,800 limit that we've even seen or talked about recently. 122 00:08:43,800 --> 00:08:49,880 I would say more recently the upper limit tends to be at like 30 or 40. 123 00:08:49,880 --> 00:08:50,880 Not 25. 124 00:08:50,880 --> 00:08:55,880 I would say 20 to 25 is more the lower end of the protein post exercise recommendation. 125 00:08:55,880 --> 00:08:56,880 Yeah. 126 00:08:56,880 --> 00:09:00,440 And just for our listeners like I want you to comprehend these 100 grams. 127 00:09:00,440 --> 00:09:05,480 I want you to think about when you go to work out and you get done and maybe you're 128 00:09:05,480 --> 00:09:10,080 pulling your powdered protein out of a tub right and you're usually getting like 20 to 129 00:09:10,080 --> 00:09:13,440 32 probably I say 20 to 40 just to be safe. 130 00:09:13,440 --> 00:09:20,040 Can you imagine getting 100 grams in one sitting right after your workout. 131 00:09:20,040 --> 00:09:21,040 Yeah. 132 00:09:21,040 --> 00:09:22,560 And it's also milk based. 133 00:09:22,560 --> 00:09:28,320 So I don't know whether they use like powdered milk or whatever but either way that's a lot 134 00:09:28,320 --> 00:09:34,880 of liquid because if you think about just regular milk. 135 00:09:34,880 --> 00:09:37,920 Ten serving of milk gives you 12 grams of protein. 136 00:09:37,920 --> 00:09:40,720 So it's even less than a scoop of protein. 137 00:09:40,720 --> 00:09:46,360 So you would have you would have to have almost 10 servings to meet that. 138 00:09:46,360 --> 00:09:47,360 Right. 139 00:09:47,360 --> 00:09:52,520 I mean like you said it's either a lot of liquid or that's a really thick shake. 140 00:09:52,520 --> 00:09:57,040 Yeah or very thick and like potent. 141 00:09:57,040 --> 00:09:58,800 So don't try this at home. 142 00:09:58,800 --> 00:10:00,480 No I'm just kidding. 143 00:10:00,480 --> 00:10:04,880 I think it was more so that's probably was like the easiest way to do it without giving 144 00:10:04,880 --> 00:10:10,680 them like chicken breasts or something that was probably less palatable and harder to get 145 00:10:10,680 --> 00:10:13,000 down post workout. 146 00:10:13,000 --> 00:10:14,880 So I'm sure that's probably why they did that. 147 00:10:14,880 --> 00:10:21,040 But like I said would have been interesting to see a middle ground dosage as well. 148 00:10:21,040 --> 00:10:22,040 Yeah. 149 00:10:22,040 --> 00:10:24,480 I got a couple questions about the study here. 150 00:10:24,480 --> 00:10:29,960 Did it mention anything about testing for food allergies beforehand? 151 00:10:29,960 --> 00:10:37,440 I didn't read anything but I would assume they they made sure they I don't think they 152 00:10:37,440 --> 00:10:43,640 tested for any sort of like lactose intolerance but they probably do that during screening 153 00:10:43,640 --> 00:10:47,400 where if you have some sort of milk allergy you're probably excluded from the study if 154 00:10:47,400 --> 00:10:49,880 they know that's what they're going to be using. 155 00:10:49,880 --> 00:10:50,880 Right. 156 00:10:50,880 --> 00:10:56,040 Did they also mention what muscle they biopsy every time? 157 00:10:56,040 --> 00:10:57,040 Probably. 158 00:10:57,040 --> 00:11:01,200 I would just assume it's probably like the quadriceps or something. 159 00:11:01,200 --> 00:11:02,840 I think that's typically where it is. 160 00:11:02,840 --> 00:11:06,080 I didn't I didn't see it when I was reading it. 161 00:11:06,080 --> 00:11:10,680 I might have leased over it but I would assume it was the quad. 162 00:11:10,680 --> 00:11:11,680 Yeah. 163 00:11:11,680 --> 00:11:12,960 I just think that's so fascinating. 164 00:11:12,960 --> 00:11:13,960 I agree with you. 165 00:11:13,960 --> 00:11:18,440 I'd like to see the middle ground because I think sometimes you can get the same result. 166 00:11:18,440 --> 00:11:22,080 You know like sometimes the study will come out after another one and be like well you 167 00:11:22,080 --> 00:11:29,600 can get the same result by just doing this so but but all of my time growing up and even 168 00:11:29,600 --> 00:11:35,560 you know the early years of me being a professional was like anabolic window get your protein 169 00:11:35,560 --> 00:11:36,560 gear. 170 00:11:36,560 --> 00:11:40,480 I mean basically every shake was like 20 to 25 grams because I think at the time like 171 00:11:40,480 --> 00:11:45,880 that was proven research that it was going to enhance protein synthesis. 172 00:11:45,880 --> 00:11:53,080 So it's like gate shake 30 minutes after your workout you know and the other thing that 173 00:11:53,080 --> 00:11:56,720 you mentioned was if you eat too much you just won't be able to use it. 174 00:11:56,720 --> 00:11:59,520 So basically you're just you know you're just wasting your money or whatnot. 175 00:11:59,520 --> 00:12:03,480 So it's good to see a study that that came out with something like this for all the people 176 00:12:03,480 --> 00:12:07,280 who love to go hard on the protein right after their workout. 177 00:12:07,280 --> 00:12:08,280 Yeah. 178 00:12:08,280 --> 00:12:16,480 And a lot of a lot of earlier studies I would say looked at a shorter time window. 179 00:12:16,480 --> 00:12:22,480 So this one was 12 hours I think typically at somewhere between four to six hours. 180 00:12:22,480 --> 00:12:28,880 So even if they were giving a much larger protein dose it may not have shown the same 181 00:12:28,880 --> 00:12:34,440 results or the same effects that this particular study did because you have a larger dose of 182 00:12:34,440 --> 00:12:40,280 protein it's going to take a bit longer than 25 grams to digest and absorb and have that 183 00:12:40,280 --> 00:12:46,960 you know kind of muscle protein synthesis stimulation from a hormonal and an amino acid 184 00:12:46,960 --> 00:12:47,960 perspective. 185 00:12:47,960 --> 00:12:52,400 So I think that was interesting that I'm glad they mentioned that and I like that they did 186 00:12:52,400 --> 00:12:59,800 it a bit longer of a post-prandial period of after ingestion just to show that it does 187 00:12:59,800 --> 00:13:05,360 take a little bit longer and it doesn't necessarily mean that a larger amount of protein means 188 00:13:05,360 --> 00:13:06,880 it's going to waste. 189 00:13:06,880 --> 00:13:07,880 Yeah. 190 00:13:07,880 --> 00:13:08,880 Yeah. 191 00:13:08,880 --> 00:13:09,880 I think that's great. 192 00:13:09,880 --> 00:13:11,240 It's good information for everyone to have. 193 00:13:11,240 --> 00:13:12,240 Yeah. 194 00:13:12,240 --> 00:13:18,040 So essentially just to kind of summarize what they found was that within the 12 hours they 195 00:13:18,040 --> 00:13:23,200 did find that the 100 grams of protein which you could probably guess from the title showed 196 00:13:23,200 --> 00:13:30,320 a larger or a significantly larger increase in muscle protein synthesis. 197 00:13:30,320 --> 00:13:40,920 So again it did also do this in untrained individuals which could have potentially had 198 00:13:40,920 --> 00:13:48,000 an impact on the significance of the amount that muscle protein stimulus was synthesized 199 00:13:48,000 --> 00:13:58,200 was simulated because if you're more trained you may not necessarily see the same thing. 200 00:13:58,200 --> 00:14:05,000 You may not necessarily see as much of a significant increase after a longer period of time because 201 00:14:05,000 --> 00:14:11,120 you are better trained and because you are more adapted to that kind of resistance training 202 00:14:11,120 --> 00:14:12,920 and that intensity. 203 00:14:12,920 --> 00:14:18,120 ACES Nation is a team of former college athletes and coaches on a mission to improve the sports 204 00:14:18,120 --> 00:14:21,760 culture experience and change today's expectations. 205 00:14:21,760 --> 00:14:26,400 We do this by helping every player maximize their athletic potential with professional 206 00:14:26,400 --> 00:14:32,240 programs to improve strength, speed, nutrition and mental toughness and by using sports to 207 00:14:32,240 --> 00:14:36,800 create a direct pathway to college with a guaranteed college scholarship program for 208 00:14:36,800 --> 00:14:38,840 all student athletes. 209 00:14:38,840 --> 00:14:42,520 Visit ACES Nation.org to learn more and schedule a demo. 210 00:14:42,520 --> 00:14:43,520 Let's go. 211 00:14:43,520 --> 00:14:44,520 Thanks Claire. 212 00:14:44,520 --> 00:14:45,520 Thanks for that. 213 00:14:45,520 --> 00:14:51,120 So going on the topic, speaking about muscles, I'm going to shed light on two different 214 00:14:51,120 --> 00:14:52,120 areas. 215 00:14:52,120 --> 00:14:55,680 I'll just quickly touch on these that I wanted to say that you should probably be training 216 00:14:55,680 --> 00:14:58,200 these if you're not already. 217 00:14:58,200 --> 00:15:02,200 Number one, everyone's favorite, biceps. 218 00:15:02,200 --> 00:15:04,440 You should be training your biceps. 219 00:15:04,440 --> 00:15:09,560 There's really good information that everyone has access to from an anatomical standpoint 220 00:15:09,560 --> 00:15:15,280 about where the bicep attaches in the body, so like where, how the muscle runs, where 221 00:15:15,280 --> 00:15:19,680 it starts, where it attaches and where the big part of it is that people like to flex 222 00:15:19,680 --> 00:15:21,240 in the mirror. 223 00:15:21,240 --> 00:15:25,720 But one of the things it does really well according to a study is that it helps stabilize 224 00:15:25,720 --> 00:15:26,920 the shoulder. 225 00:15:26,920 --> 00:15:34,840 So unbeknownst to every overhead athlete in sports, train your biceps, you know, get 226 00:15:34,840 --> 00:15:39,960 your biceps, you know, ready to take on a high amount of force and ready to take on 227 00:15:39,960 --> 00:15:41,840 to force quickly. 228 00:15:41,840 --> 00:15:44,280 And that might, that might help your shoulder. 229 00:15:44,280 --> 00:15:50,040 Not saying it's going to like save you from every injury possible, but if that's where, 230 00:15:50,040 --> 00:15:55,120 that's what its function is in a lot of cases is stabilize the shoulder and also make you 231 00:15:55,120 --> 00:15:57,400 look good in the jersey, right? 232 00:15:57,400 --> 00:16:00,560 That's to win, win for you anyway if you're already working biceps. 233 00:16:00,560 --> 00:16:02,920 So don't forget about the biceps. 234 00:16:02,920 --> 00:16:03,920 Okay. 235 00:16:03,920 --> 00:16:07,600 So the second one is like training your calves or your soleus. 236 00:16:07,600 --> 00:16:10,000 I'm going to specifically say the soleus here. 237 00:16:10,000 --> 00:16:18,280 So what it is, it's like the muscle that's underneath the, I guess the big bulk of the 238 00:16:18,280 --> 00:16:19,280 calf, right? 239 00:16:19,280 --> 00:16:23,600 When people say that they're talking about your calf muscle, it's that part that's like 240 00:16:23,600 --> 00:16:26,320 right under the knee on the backside of your leg. 241 00:16:26,320 --> 00:16:31,760 And it's usually like a almost like a circle shape that's got a couple of divots in it. 242 00:16:31,760 --> 00:16:36,320 So the muscle right behind that it's layered down that goes into your Achilles tendon 243 00:16:36,320 --> 00:16:38,120 is your soleus. 244 00:16:38,120 --> 00:16:39,940 And it works when your knee is bent. 245 00:16:39,940 --> 00:16:43,720 So it's main operational times when the knee is bent. 246 00:16:43,720 --> 00:16:49,240 So a lot of times when you see these injuries happen from Achilles tears, right? 247 00:16:49,240 --> 00:16:54,040 Normally people are pushing through different angles at with the knee bent, right? 248 00:16:54,040 --> 00:16:59,560 And so the Achilles is not accustomed to taking on again, high amounts of force, high rate 249 00:16:59,560 --> 00:17:02,880 of force, so things happen quickly at a high amount. 250 00:17:02,880 --> 00:17:05,800 And so, or maybe it's fatigue because it's not trained to do that. 251 00:17:05,800 --> 00:17:11,920 So it's a good exercise for people to train the soleus, right? 252 00:17:11,920 --> 00:17:17,640 Like I would train that ankle complex and your Achilles, do some pogos, do some seated 253 00:17:17,640 --> 00:17:19,600 calf raises. 254 00:17:19,600 --> 00:17:24,480 Maybe you're doing some soleus iso in the lunge position, right? 255 00:17:24,480 --> 00:17:26,320 Maybe it's a little more sport specific for you. 256 00:17:26,320 --> 00:17:33,280 So really training that muscle under lots of exposure, like I talked about with pogos, 257 00:17:33,280 --> 00:17:38,600 or under a lot of tension when you're doing isos, right? 258 00:17:38,600 --> 00:17:42,920 Whether that's weighted isos or like high force isos, you're doing body weight. 259 00:17:42,920 --> 00:17:44,800 So you either have weight or you don't have weight. 260 00:17:44,800 --> 00:17:46,040 It's still important for you to train, right? 261 00:17:46,040 --> 00:17:54,120 If you want to improve your overall performance and the topic that we have today, the 1%, right? 262 00:17:54,120 --> 00:17:57,840 So do you train your biceps, Claire? 263 00:17:57,840 --> 00:17:58,840 Come on. 264 00:17:58,840 --> 00:18:00,960 I do now. 265 00:18:00,960 --> 00:18:06,880 I train biceps and I train calves, but I've always trained calves being a runner, especially 266 00:18:06,880 --> 00:18:07,880 in college. 267 00:18:07,880 --> 00:18:15,520 All my strength coaches all program some sort of calf or plyometrics where we were working 268 00:18:15,520 --> 00:18:18,720 on calf strength, soleus strength. 269 00:18:18,720 --> 00:18:24,320 I would say, again, when I was in college and high school and stuff like that, like 270 00:18:24,320 --> 00:18:27,640 I didn't necessarily do bicep curls. 271 00:18:27,640 --> 00:18:33,560 There was more so my biceps would get worked as maybe like a secondary muscle group doing 272 00:18:33,560 --> 00:18:37,840 other things like maybe bent over rows or something like that. 273 00:18:37,840 --> 00:18:46,160 But now I do train biceps probably once a week in an upper body workout. 274 00:18:46,160 --> 00:18:47,160 Yes. 275 00:18:47,160 --> 00:18:48,160 Right. 276 00:18:48,160 --> 00:18:54,080 So especially for those overhead throwing sports, train your biceps, right? 277 00:18:54,080 --> 00:18:59,040 Especially baseball position players and softball. 278 00:18:59,040 --> 00:19:02,240 You got volleyball players. 279 00:19:02,240 --> 00:19:03,240 I do. 280 00:19:03,240 --> 00:19:04,240 What did you say? 281 00:19:04,240 --> 00:19:05,240 Swimming. 282 00:19:05,240 --> 00:19:06,240 Yeah. 283 00:19:06,240 --> 00:19:07,240 Just train your biceps, right? 284 00:19:07,240 --> 00:19:08,240 Yeah. 285 00:19:08,240 --> 00:19:11,200 Don't leave it out because you think it's like a pretty muscle or whatever. 286 00:19:11,200 --> 00:19:12,200 So anyways. 287 00:19:12,200 --> 00:19:15,560 Don't leave it out even if you're a girl. 288 00:19:15,560 --> 00:19:17,440 You can still work your biceps. 289 00:19:17,440 --> 00:19:18,440 Exactly. 290 00:19:18,440 --> 00:19:21,000 Male or female, train your biceps. 291 00:19:21,000 --> 00:19:28,320 I think that's a common fear is for female athletes is if you train your biceps, you're 292 00:19:28,320 --> 00:19:33,600 just going to get jacked overnight and you're going to have like huge biceps. 293 00:19:33,600 --> 00:19:36,480 Personal experience is very hard to build muscle. 294 00:19:36,480 --> 00:19:37,480 Yeah. 295 00:19:37,480 --> 00:19:38,480 Yeah. 296 00:19:38,480 --> 00:19:46,120 Not saying this is every person's case, but you know, you're a softball player and 297 00:19:46,120 --> 00:19:51,400 you don't really train that muscle and you've been throwing a lot and all of a sudden that 298 00:19:51,400 --> 00:19:53,240 becomes inflamed. 299 00:19:53,240 --> 00:19:57,720 Maybe you have like a slap tear or something before you know it, they're tying your bicep 300 00:19:57,720 --> 00:20:00,000 into your pec, like on your chest. 301 00:20:00,000 --> 00:20:02,480 It's not strong enough on its own. 302 00:20:02,480 --> 00:20:04,760 So anyways, anyways, train your bicep, right? 303 00:20:04,760 --> 00:20:09,120 It might help you out and your Achilles through the soleus. 304 00:20:09,120 --> 00:20:10,800 So there's the exercise piece, right? 305 00:20:10,800 --> 00:20:15,280 But I want to talk about something else that I've talked about before on other podcasts 306 00:20:15,280 --> 00:20:20,680 and talks that we've had with teams when you and I have done this at an individual level. 307 00:20:20,680 --> 00:20:22,400 It's stretching, right? 308 00:20:22,400 --> 00:20:23,400 Like static stretching. 309 00:20:23,400 --> 00:20:29,400 I've always been not a proponent of it before exercise and I'm still that way. 310 00:20:29,400 --> 00:20:32,000 I think you're wasting your time if you do it, right? 311 00:20:32,000 --> 00:20:36,680 Before exercise or before competition because there's research out there to prove that, 312 00:20:36,680 --> 00:20:40,960 you know, your performance characteristics go down. 313 00:20:40,960 --> 00:20:46,040 Like your power outputs are lowered, so you're jumping less, you're not running as fast, 314 00:20:46,040 --> 00:20:48,400 those types of things. 315 00:20:48,400 --> 00:20:51,440 But what about afterwards, right? 316 00:20:51,440 --> 00:20:57,880 So I did some, I've said this too, where I think that if you're going to work on flexibility, 317 00:20:57,880 --> 00:21:02,800 you should do it afterwards, like later in the day or away from your workout or competition 318 00:21:02,800 --> 00:21:04,960 where you're going to be cold, right? 319 00:21:04,960 --> 00:21:10,000 If you want to see changes in the length of the muscle, which is flexibility. 320 00:21:10,000 --> 00:21:15,480 So looked at some research, a lot of it here. 321 00:21:15,480 --> 00:21:21,840 And one article in particular was talking about chronic stretching and performance benefits. 322 00:21:21,840 --> 00:21:26,840 And I've seen articles like this before, but, you know, just in our preparation for this 323 00:21:26,840 --> 00:21:34,920 podcast, looked at this one in particular and it was done at BYU, Hawaii, right? 324 00:21:34,920 --> 00:21:38,120 And the population for this was like people who didn't train. 325 00:21:38,120 --> 00:21:42,520 So again, just like your study, not physically active people. 326 00:21:42,520 --> 00:21:49,360 So throughout the whole time, they did one area, they did basically 45 seconds of stretching 327 00:21:49,360 --> 00:21:52,520 with breaks to cut it up. 328 00:21:52,520 --> 00:21:55,360 And then they did about a minute break in between sessions. 329 00:21:55,360 --> 00:21:59,520 So let me give you the layout here and think about if this is realistic for you at all, 330 00:21:59,520 --> 00:22:04,160 as maybe an untrained person, someone who doesn't play sports. 331 00:22:04,160 --> 00:22:09,880 They did 10 weeks, three times a week, 40 minute sessions of stretching. 332 00:22:09,880 --> 00:22:10,880 You got that time? 333 00:22:10,880 --> 00:22:12,600 I wouldn't do that. 334 00:22:12,600 --> 00:22:13,600 40 minutes. 335 00:22:13,600 --> 00:22:15,600 I need to stretch. 336 00:22:15,600 --> 00:22:16,600 Yeah. 337 00:22:16,600 --> 00:22:17,600 Yeah. 338 00:22:17,600 --> 00:22:25,040 So to be fair, they did show improvements in overall like strength, like the 20 meter 339 00:22:25,040 --> 00:22:26,480 sprint went up. 340 00:22:26,480 --> 00:22:31,600 So basically the 20 yard sprint time went down, improved. 341 00:22:31,600 --> 00:22:33,200 Their vertical jump improved. 342 00:22:33,200 --> 00:22:35,600 This is versus a group who didn't do anything. 343 00:22:35,600 --> 00:22:39,840 So you've got a group of people who don't really do very much to begin with. 344 00:22:39,840 --> 00:22:43,440 And then you've got a group that's stretching and a group that just continues on with their 345 00:22:43,440 --> 00:22:44,440 day. 346 00:22:44,440 --> 00:22:45,440 Yeah. 347 00:22:45,440 --> 00:22:49,720 So again, you're like taking great assault there because if you're an athlete, this is 348 00:22:49,720 --> 00:22:51,560 not your population. 349 00:22:51,560 --> 00:22:59,040 And I'm sure if you're a high school youth club sport athlete, I'm not sure you have three 350 00:22:59,040 --> 00:23:01,320 days a week, 40 minutes to be stretching. 351 00:23:01,320 --> 00:23:05,240 Also time if you're a club athlete, you're spending that time riding in your car. 352 00:23:05,240 --> 00:23:06,920 And then yeah. 353 00:23:06,920 --> 00:23:08,000 And then you're doing homework. 354 00:23:08,000 --> 00:23:11,400 Maybe maybe you're doing both of them at the same time because you got to go to bed when 355 00:23:11,400 --> 00:23:12,400 you get home. 356 00:23:12,400 --> 00:23:17,560 So I don't know that that's the case for you, but you know, take that as you will. 357 00:23:17,560 --> 00:23:20,560 I wanted to touch on, you know, static stretching. 358 00:23:20,560 --> 00:23:21,560 Yeah. 359 00:23:21,560 --> 00:23:26,520 Something that has shown benefit for some populations, but maybe not for athletes as 360 00:23:26,520 --> 00:23:27,920 of this point right now. 361 00:23:27,920 --> 00:23:33,920 So we'll continue to, you know, look at research and see whether or not that changes as, you 362 00:23:33,920 --> 00:23:35,240 know, new studies come out. 363 00:23:35,240 --> 00:23:39,120 But there's that information, you know, that's part of the 1%, you know, when people are 364 00:23:39,120 --> 00:23:43,840 like, Hey, I need to be more flexible or I need to like move better or coaches tell 365 00:23:43,840 --> 00:23:44,840 them they're too tight. 366 00:23:44,840 --> 00:23:46,800 I mean, that's part of it, right? 367 00:23:46,800 --> 00:23:49,680 You need to be able to work your muscles. 368 00:23:49,680 --> 00:23:57,440 So that being said, another form of recovery that we already talked about is protein, right? 369 00:23:57,440 --> 00:24:01,880 Letting your body do the, do that work through your diet. 370 00:24:01,880 --> 00:24:02,880 Yeah. 371 00:24:02,880 --> 00:24:08,360 And just to add, because I know we got a little, we didn't get sidetracked, but I didn't, 372 00:24:08,360 --> 00:24:15,400 I don't think I touched on this, but I think to with the protein piece, I don't want people 373 00:24:15,400 --> 00:24:21,120 to take this research as I'm going to go eat all of my protein for the day right after 374 00:24:21,120 --> 00:24:22,120 my workout. 375 00:24:22,120 --> 00:24:25,160 Please don't, please don't do that. 376 00:24:25,160 --> 00:24:29,880 I think it is promising and there's definitely more research needed, but it is promising 377 00:24:29,880 --> 00:24:36,200 for like very, very busy athletes or people that really struggle to get to their protein 378 00:24:36,200 --> 00:24:42,960 intake total for the day by eating three to four meals and maybe one to two snacks. 379 00:24:42,960 --> 00:24:47,960 If they really struggle with that, then I think this could be helpful to show that maybe 380 00:24:47,960 --> 00:24:53,200 that post workout, we can go a little bit heavier on the protein and not worry so much. 381 00:24:53,200 --> 00:25:02,880 You know, maybe we could go 50, 50 grams of protein, maybe up to like 60 and double that 382 00:25:02,880 --> 00:25:06,120 so that it's a little bit easier to reach your protein goals for the day. 383 00:25:06,120 --> 00:25:11,560 But I would still, I would still recommend having more of an equal distribution of daily 384 00:25:11,560 --> 00:25:15,960 protein requirements throughout your meals. 385 00:25:15,960 --> 00:25:21,560 And I would use kind of this, I would use this research on more of like a case by case 386 00:25:21,560 --> 00:25:26,000 basis if again, there's like a really busy athlete or maybe somebody's under more like 387 00:25:26,000 --> 00:25:30,840 time restricted feeding, whether it's their schedule, whether maybe it's a recreational 388 00:25:30,840 --> 00:25:34,960 athlete wanting to change body composition or lose weight. 389 00:25:34,960 --> 00:25:39,440 Maybe we could use this as more of like a guideline for that for post workout, but this 390 00:25:39,440 --> 00:25:45,320 does not mean go eat 100 plus grams of protein after your workout and that's all the protein 391 00:25:45,320 --> 00:25:46,600 you're eating for the day. 392 00:25:46,600 --> 00:25:52,160 Yeah, also don't spend all your parents money for your one post workout meal of the day. 393 00:25:52,160 --> 00:25:55,360 Go get like a 10 out of state. 394 00:25:55,360 --> 00:25:56,360 Right. 395 00:25:56,360 --> 00:26:02,000 So very special segment we're about to bring to you are VP of operations, who is a former 396 00:26:02,000 --> 00:26:06,920 collegiate athlete who we've had on here a couple of times to talk about sleep and stress 397 00:26:06,920 --> 00:26:13,480 is also going to talk about other recovery forms like ice baths, which is popular. 398 00:26:13,480 --> 00:26:18,640 So she's going to break down those types of recovery strategies for us right now to do 399 00:26:18,640 --> 00:26:25,920 a little segment on what that calls CWI, but that's kind of his thing to abbreviate everything. 400 00:26:25,920 --> 00:26:31,360 So what he's really referring to is the practice of cold water immersion. 401 00:26:31,360 --> 00:26:39,800 So I'm here today to just discuss some of the mental physical benefits of doing the 402 00:26:39,800 --> 00:26:45,800 cold plunge as it's also referred to and also some of the sport performance specifically 403 00:26:45,800 --> 00:26:48,600 benefits that can come from that. 404 00:26:48,600 --> 00:26:52,680 And I am by no means an expert in this. 405 00:26:52,680 --> 00:26:59,200 I have some anecdotal evidence myself, but mostly I'm coming to you kind of reiterating 406 00:26:59,200 --> 00:27:04,760 and being the middleman for the information coming from the experts. 407 00:27:04,760 --> 00:27:09,240 So although I'm not an expert, I am trying to relay the information that I've heard 408 00:27:09,240 --> 00:27:15,720 directly from the experts, specifically Andrew Huberman, who is a professor of neurobiology 409 00:27:15,720 --> 00:27:20,440 and ophthalmology at Stanford University School of Medicine. 410 00:27:20,440 --> 00:27:27,640 He has a podcast titled the Huberman Lab Podcast, which has a lot of information related to 411 00:27:27,640 --> 00:27:33,920 health, sports performance, and just kind of longevity. 412 00:27:33,920 --> 00:27:38,080 Anything health and medicine related, he probably has a podcast on it. 413 00:27:38,080 --> 00:27:45,320 So we will link the specific episode that I am referring to today in the notes and you 414 00:27:45,320 --> 00:27:49,840 can check that out for yourself if you want to dive a little bit deeper into the studies. 415 00:27:49,840 --> 00:27:52,800 His podcast is, I believe, an hour and a half long. 416 00:27:52,800 --> 00:27:57,320 So he goes a lot more in-depth into all of this, but hopefully this CliffsNotes version 417 00:27:57,320 --> 00:28:03,320 will give you some good information and the ability to take this and apply it at whatever 418 00:28:03,320 --> 00:28:08,040 level you're at right now so that you can see the performance benefits from this specifically 419 00:28:08,040 --> 00:28:10,000 for sports. 420 00:28:10,000 --> 00:28:17,280 So basically what we're going to talk about today is the practice of deliberate cold exposure. 421 00:28:17,280 --> 00:28:23,720 And the word deliberate here is important because it already brings up the mental side 422 00:28:23,720 --> 00:28:25,720 of the cold exposure. 423 00:28:25,720 --> 00:28:31,920 So this is something that you're choosing to do as kind of a ritual and a regular practice 424 00:28:31,920 --> 00:28:39,600 and there are scientific benefits that have been studied for both the mental and physical 425 00:28:39,600 --> 00:28:43,320 effects of cold water immersion. 426 00:28:43,320 --> 00:28:48,800 And when I refer to cold water immersion in this case, that would mean being in cold 427 00:28:48,800 --> 00:28:51,760 water submerged up to your neck. 428 00:28:51,760 --> 00:28:56,480 So shoulders, hands, feet, everything will be in the water. 429 00:28:56,480 --> 00:29:04,520 There will be some crossover with cold showers if that's something that you have access to, 430 00:29:04,520 --> 00:29:11,240 which I would assume most everyone does, but you do not have access to specifically cold 431 00:29:11,240 --> 00:29:13,400 water immersion. 432 00:29:13,400 --> 00:29:17,600 And depending on where you live, both of those statements may not be true. 433 00:29:17,600 --> 00:29:22,200 I know in Florida, if I tried to do the cold water immersion in the shower, it wouldn't 434 00:29:22,200 --> 00:29:27,520 work so well because our water gets to about 70 degrees at the coldest. 435 00:29:27,520 --> 00:29:30,720 So that is not an ideal temperature for this practice. 436 00:29:30,720 --> 00:29:35,960 But if you're someone who lives up north and you can throw a bucket outside and hop in 437 00:29:35,960 --> 00:29:41,000 it and between snowstorms, then this might be a super easy practice for you to actually 438 00:29:41,000 --> 00:29:42,600 do the immersion. 439 00:29:42,600 --> 00:29:46,360 Now immersion has been tested a lot. 440 00:29:46,360 --> 00:29:48,680 Cold showering has not. 441 00:29:48,680 --> 00:29:50,800 And that's just given the lab environment. 442 00:29:50,800 --> 00:29:55,240 It's much more controlled to be able to study cold water immersion up to the neck than it 443 00:29:55,240 --> 00:30:01,320 is to be able to try to repeat the experience of cold showering for all the subjects in 444 00:30:01,320 --> 00:30:02,320 a lab setting. 445 00:30:02,320 --> 00:30:05,800 So, okay, let's get to it. 446 00:30:05,800 --> 00:30:08,280 Mental effects. 447 00:30:08,280 --> 00:30:17,120 Here we're studying the effect of resilience from cold water immersion and changes in mood. 448 00:30:17,120 --> 00:30:22,120 So the mechanisms that are causing this to happen and why it's scientifically backed 449 00:30:22,120 --> 00:30:28,960 here is because the immersion into cold water is actually raising levels of epinephrine 450 00:30:28,960 --> 00:30:33,680 and norepinephrine in the system, which are co-released with dopamine. 451 00:30:33,680 --> 00:30:40,960 And dopamine is that molecule that's related to motivation and increasing mood. 452 00:30:40,960 --> 00:30:48,160 So these chemicals being increased in cold exposure are going to shift the current state 453 00:30:48,160 --> 00:30:55,640 of whatever you're in and that flood of chemicals is going to change the mood that you started 454 00:30:55,640 --> 00:30:57,360 this practice in. 455 00:30:57,360 --> 00:30:59,520 And that's not something you can control. 456 00:30:59,520 --> 00:31:02,040 This is happening regardless. 457 00:31:02,040 --> 00:31:07,040 And the reason that it helps with resilience and grit and mental toughness, kind of all 458 00:31:07,040 --> 00:31:13,040 of those words are interchangeable here, is because you're having to fight the flood 459 00:31:13,040 --> 00:31:19,480 of the release of those chemicals by choosing in your physical state to remain in that environment. 460 00:31:19,480 --> 00:31:25,360 So what I mean by that is if you get in the cold punch and immediately this flood starts 461 00:31:25,360 --> 00:31:33,840 to happen and you say, nope, too cold, getting out, that right there is your chance to change 462 00:31:33,840 --> 00:31:36,000 your ability to endure. 463 00:31:36,000 --> 00:31:41,000 So if that happens, this is what he refers to as your first wall. 464 00:31:41,000 --> 00:31:49,040 Now if you can come up with a way to climb that wall in this situation, so say you're 465 00:31:49,040 --> 00:31:52,520 sitting in there, you get that feeling and you say, you know what, nope, I'm going to 466 00:31:52,520 --> 00:31:54,800 stay in here, I'm going to count to 10. 467 00:31:54,800 --> 00:31:59,200 And in 10 seconds, if I feel the same, then I'm going to get out. 468 00:31:59,200 --> 00:32:02,720 Chances are if you sit there, you count to 10, you're going to be fine, you're going 469 00:32:02,720 --> 00:32:04,240 to level out. 470 00:32:04,240 --> 00:32:05,840 And you can choose your next wall. 471 00:32:05,840 --> 00:32:11,680 So maybe you sit in there for another 30 seconds and you start to have that feeling again. 472 00:32:11,680 --> 00:32:16,720 You can repeat this same practice, try that again, try to clear that second wall. 473 00:32:16,720 --> 00:32:22,440 At this point, you may decide it's time to get out really because you've reached your 474 00:32:22,440 --> 00:32:24,760 kind of physical threshold for that. 475 00:32:24,760 --> 00:32:26,000 And that's totally fine. 476 00:32:26,000 --> 00:32:32,640 We'll talk about the kind of protocol, how long and like what temperature here in a second. 477 00:32:32,640 --> 00:32:37,920 So clearing those walls is what's going to help you change your mindset. 478 00:32:37,920 --> 00:32:41,280 The other thing is when you're outside of the cold tub, so yes, that makes sense when 479 00:32:41,280 --> 00:32:43,000 you're in this environment. 480 00:32:43,000 --> 00:32:47,640 But say you're in a sporting environment and you're at a game and things are going wrong 481 00:32:47,640 --> 00:32:50,760 in your game and you're wanting to give up. 482 00:32:50,760 --> 00:32:56,280 The release of epinephrine and norepinephrine is going to be similar in the circumstance. 483 00:32:56,280 --> 00:33:01,760 And so your ability to deal with that feeling and that flood of chemicals in your system 484 00:33:01,760 --> 00:33:05,920 is what's going to be what gets you over the next wall. 485 00:33:05,920 --> 00:33:09,920 So same thing in the sport environment as it is in the cold plunge. 486 00:33:09,920 --> 00:33:14,280 You're just building resilience and your ability to deal with it outside of that cold water 487 00:33:14,280 --> 00:33:23,280 immersion environment. 488 00:33:23,280 --> 00:33:29,080 Okay so then as far as physical effects, the physical effects have been studied in animals 489 00:33:29,080 --> 00:33:35,720 and humans and the reason we're getting a benefit physically and this isn't just sports 490 00:33:35,720 --> 00:33:42,760 related, this is just overall health benefits of cold water immersion is that it's going 491 00:33:42,760 --> 00:33:45,080 to have an effect on your metabolism. 492 00:33:45,080 --> 00:33:49,960 So in our bodies we have different kinds of fat. 493 00:33:49,960 --> 00:33:52,760 There's white fat, there's beige and brown fat. 494 00:33:52,760 --> 00:33:57,000 Now white fat is the one that isn't going to burn as many calories. 495 00:33:57,000 --> 00:34:00,360 It's a fat storage mechanism for your body. 496 00:34:00,360 --> 00:34:05,600 Beige and brown fat are highly metabolic and they help burn white fat. 497 00:34:05,600 --> 00:34:13,480 Now when we say burn and metabolic what we're referring to here is thermogenesis and thermogenetics 498 00:34:13,480 --> 00:34:14,480 in the body. 499 00:34:14,480 --> 00:34:20,240 So with the brown and beige fat you're going to have a lot more ability to increase internal 500 00:34:20,240 --> 00:34:24,440 temperature which is burning calories which is metabolism. 501 00:34:24,440 --> 00:34:28,840 So you're not going to have as much of that going on with high levels of white fat. 502 00:34:28,840 --> 00:34:35,140 Now why this is important is because when you're in the cold tub there is an acute reaction 503 00:34:35,140 --> 00:34:42,200 to being in the cold water and you are burning calories in the cold water based on your body 504 00:34:42,200 --> 00:34:47,400 trying to increase internal temperature when you get out because of the cooling effect. 505 00:34:47,400 --> 00:34:54,080 So the last thing effect here is removing yourself from this cold water environment. 506 00:34:54,080 --> 00:34:59,280 The thing is that the ability of the white fat to change and transfer into beige and 507 00:34:59,280 --> 00:35:05,640 brown fat is done through the cold water immersion and it's actually going to have lasting benefits 508 00:35:05,640 --> 00:35:13,980 over the next 24 hours or so and change the type of fat that's in your body over time. 509 00:35:13,980 --> 00:35:19,600 So if you have more brown fat in your body you're actually able to raise your internal 510 00:35:19,600 --> 00:35:23,360 temperature better which is going to burn more calories. 511 00:35:23,360 --> 00:35:29,480 So this is obviously a benefit that's going to last over time the more that you're doing 512 00:35:29,480 --> 00:35:31,320 this practice. 513 00:35:31,320 --> 00:35:36,200 When you're initially getting in the water there's also some things that are happening 514 00:35:36,200 --> 00:35:37,520 before you even get in. 515 00:35:37,520 --> 00:35:43,840 So the anticipation of getting into the cold water is actually going to already start that 516 00:35:43,840 --> 00:35:46,640 increase in norepinephrine and epinephrine. 517 00:35:46,640 --> 00:35:51,160 You know getting in there and deciding that you're going to do it might be your first 518 00:35:51,160 --> 00:35:59,240 wall already on the mental side and it's a non-negotiable that you're having to deal 519 00:35:59,240 --> 00:36:06,080 with the reactions physically and mentally because the cold receptors are on the outside 520 00:36:06,080 --> 00:36:13,240 or on your skin I should say and the release of these chemicals must happen because of 521 00:36:13,240 --> 00:36:14,640 those receptors on the skin. 522 00:36:14,640 --> 00:36:18,520 So whether you like it or not when you get in the cold water your body is going to release 523 00:36:18,520 --> 00:36:19,800 heat. 524 00:36:19,800 --> 00:36:24,480 Now one of the things that's interesting about that is if you're someone who gets in the 525 00:36:24,480 --> 00:36:29,080 cold water and you're like oh okay I can do this I'm good at this because I'm just going 526 00:36:29,080 --> 00:36:34,520 to sit here I'm going to be extremely still maybe you've seen videos of people doing the 527 00:36:34,520 --> 00:36:40,080 Wim Hof method which is another person who really does a lot around cold water immersion 528 00:36:40,080 --> 00:36:44,720 kind of on the extreme and you'll see people cracking the ice on lakes and jumping in and 529 00:36:44,720 --> 00:36:50,600 that sort of thing but the people who are very stoic in these videos don't move don't 530 00:36:50,600 --> 00:36:54,600 make an expression the thing is they're creating a thermal layer around their body so they're 531 00:36:54,600 --> 00:36:58,880 actually raising the temperature of the water that's directly touching their skin which 532 00:36:58,880 --> 00:37:04,800 is not going to have as good of an effect or as much of an effect as if you're constantly 533 00:37:04,800 --> 00:37:06,800 moving when you're in the cold water. 534 00:37:06,800 --> 00:37:11,840 So if you're trying this mental aspect and you want to improve that grit but you find 535 00:37:11,840 --> 00:37:17,200 like 3 to 5 minutes is pretty easy one thing you can do is pay attention to make sure you're 536 00:37:17,200 --> 00:37:20,760 always moving your arms or your feet while you're in the water that's going to circulate 537 00:37:20,760 --> 00:37:24,640 the water and make sure you're not creating that thermal layer so that could be a wall 538 00:37:24,640 --> 00:37:30,560 that you have to climb in order to you know continue to make it harder for yourself so 539 00:37:30,560 --> 00:37:33,360 that you're continuing to get those mental benefits. 540 00:37:33,360 --> 00:37:39,200 So as far as protocol goes how cold should it be how long should I be in there this is 541 00:37:39,200 --> 00:37:46,600 highly individualized and basically what they say is that it should be uncomfortable to you 542 00:37:46,600 --> 00:37:51,080 and a temperature that makes you want to get out but isn't going to hurt you. 543 00:37:51,080 --> 00:37:57,760 Now that seems pretty vague and subjective but that's what the suggestion is there are 544 00:37:57,760 --> 00:38:03,480 studies around this 11 minute mark per week it doesn't seem to matter if you break that 545 00:38:03,480 --> 00:38:10,440 up in 5 minute segments or you know you're taking a 3 minute one day a 3 minute the next 546 00:38:10,440 --> 00:38:16,400 day it doesn't seem to matter how you get your 11 minutes total as long as that's the total 547 00:38:16,400 --> 00:38:22,440 per week and this can be highly individualized as I said so if you're someone who finds it 548 00:38:22,440 --> 00:38:27,000 easy to be in there longer you may want to consider dropping the temperature. 549 00:38:27,000 --> 00:38:36,160 Now temperature wise there's everything out there usually I would say 50 high 50 degrees 550 00:38:36,160 --> 00:38:41,680 and below is what you'll see most commonly and any warmer than that you probably won't 551 00:38:41,680 --> 00:38:50,160 be getting the benefits of the the focal order immersion and too cold depending on how practiced 552 00:38:50,160 --> 00:38:55,360 you are may put you in a position where you're hurting yourself. 553 00:38:55,360 --> 00:39:01,600 So I would say you know starting in that 50 degree range and working from there would 554 00:39:01,600 --> 00:39:03,800 be your best bet. 555 00:39:03,800 --> 00:39:07,760 So here we're going to switch gears and we're going to kind of finish this up with the sport 556 00:39:07,760 --> 00:39:14,560 performance benefits specifically and some couple anecdotal evidence remarks from me 557 00:39:14,560 --> 00:39:16,040 doing this personally. 558 00:39:16,040 --> 00:39:23,280 So as far as physical performance goes you're going to see there's benefits and the studies 559 00:39:23,280 --> 00:39:27,600 have shown that there's benefits for strength and hypertrophy. 560 00:39:27,600 --> 00:39:34,000 Now the only problem here is making sure that you do not cold plunge within the four hours 561 00:39:34,000 --> 00:39:39,440 post training for any strength and hypertrophy training specifically. 562 00:39:39,440 --> 00:39:45,000 So it just really depends as he says in his episode it depends on how neurotic you are 563 00:39:45,000 --> 00:39:49,960 about making sure you get every ounce of strength and hypertrophy out of that particular session 564 00:39:49,960 --> 00:39:56,480 if you're someone who that's the main focus of what you're doing you should probably avoid 565 00:39:56,480 --> 00:40:00,800 going in the cold plunge within that four hour period right after training. 566 00:40:00,800 --> 00:40:07,280 But for other things such as endurance skills speed there's no evidence to say that exposure 567 00:40:07,280 --> 00:40:11,600 immediately falling training is going to inhibit your improvements. 568 00:40:11,600 --> 00:40:17,840 So the main study that they're pulling from here was a meta analysis of 52 other studies 569 00:40:17,840 --> 00:40:21,520 in cold water immersion versus passive recovery. 570 00:40:21,520 --> 00:40:27,680 So basically doing nothing between training sessions to improve your recovery speed. 571 00:40:27,680 --> 00:40:33,440 They found in this study that after high intensity training cold water immersion was extremely 572 00:40:33,440 --> 00:40:39,880 effective for recovery as well as for muscular power muscular endurance and perceived recovery. 573 00:40:39,880 --> 00:40:46,440 The only place that they didn't find a huge benefit from cold water immersion for training 574 00:40:46,440 --> 00:40:49,240 was specifically with eccentric training. 575 00:40:49,240 --> 00:40:55,720 So if that was a particular type of training you're doing you may not see as big a benefit 576 00:40:55,720 --> 00:41:01,880 recovery wise as you would with muscular power endurance and just kind of the perceived 577 00:41:01,880 --> 00:41:05,280 feeling of recovery with the other types of training. 578 00:41:05,280 --> 00:41:07,440 Now what does that mean for you. 579 00:41:07,440 --> 00:41:13,360 That's going to feel like reduced soreness a faster return to getting back to training 580 00:41:13,360 --> 00:41:18,120 and reduced inflammation in muscle and connective tissue. 581 00:41:18,120 --> 00:41:24,880 And the way that the mechanism for this happening is a reduction in the creatine kinase circulation 582 00:41:24,880 --> 00:41:25,880 within the body. 583 00:41:25,880 --> 00:41:33,000 One thing to note here I would say is with timing and with respect to timing that besides 584 00:41:33,000 --> 00:41:38,760 the four hours post training staying away from that if you're looking for strength and 585 00:41:38,760 --> 00:41:42,920 hypertrophy the only other caveat here is to probably stay away from even more muscle and 586 00:41:42,920 --> 00:41:45,360 evening cold exposure. 587 00:41:45,360 --> 00:41:50,200 And the reason for this is something we've talked about in another episode which is for 588 00:41:50,200 --> 00:41:54,880 your for in order to sleep your body needs to cool a couple of degrees and if you're 589 00:41:54,880 --> 00:42:00,040 going in the cold plunge too close to bed you're raising your internal body temperature 590 00:42:00,040 --> 00:42:04,760 rather than cooling it and that's going to be harder for your body to counteract in order 591 00:42:04,760 --> 00:42:06,240 to go to sleep. 592 00:42:06,240 --> 00:42:11,520 So this isn't something like anecdotal where you're like oh well I don't really think it's 593 00:42:11,520 --> 00:42:16,320 going to bother me your body has to cool in order for you to go to sleep. 594 00:42:16,320 --> 00:42:21,360 So this is not something that you can kind of change unless it's just going to force 595 00:42:21,360 --> 00:42:24,960 you to go to sleep later which as we know from the sleep episode is going to cause some 596 00:42:24,960 --> 00:42:29,240 other problems in terms of not going through your proper sleep cycles. 597 00:42:29,240 --> 00:42:35,120 So I would say overall cold water immersion could be a great benefit for your training 598 00:42:35,120 --> 00:42:39,680 regimen and especially if it's something that you have access to if not you may want to 599 00:42:39,680 --> 00:42:44,680 try the practice of cold showers immediately following training unless you're doing that 600 00:42:44,680 --> 00:42:48,440 strength and hypertrophy training you might want to give it a little bit of time and then 601 00:42:48,440 --> 00:42:51,920 go hop in a cold shower anecdotally. 602 00:42:51,920 --> 00:42:59,040 So in college I did cold water what I thought was cold water immersion pretty early on and 603 00:42:59,040 --> 00:43:07,200 we're talking about 2004 to 2008 range here so it wasn't really talked about then we had 604 00:43:07,200 --> 00:43:12,040 in them in our athletic training rooms they were kind of small and we would just stand 605 00:43:12,040 --> 00:43:18,160 in them it was like you know lower leg shins type situation where there's eight of us standing 606 00:43:18,160 --> 00:43:23,800 in a cold tub right after training just you know the water circulating probably wasn't 607 00:43:23,800 --> 00:43:30,920 as cold as you would want because of so many people being in there but I did feel like 608 00:43:30,920 --> 00:43:35,360 it was something that I always craved as part of my routine now whether that that was just 609 00:43:35,360 --> 00:43:40,640 routine or if I was actually getting benefits of the dopamine and kind of translating that 610 00:43:40,640 --> 00:43:43,760 to wanting to go in I'm not exactly sure. 611 00:43:43,760 --> 00:43:48,040 Fast forward a couple of years training at the University of Alabama we had cold tubs 612 00:43:48,040 --> 00:43:53,280 there as well not the type of things they have now that are built in jacuzzi style cold 613 00:43:53,280 --> 00:43:59,640 tubs I'm sure those are excellent we had the same kind of smaller tubs I would do cold 614 00:43:59,640 --> 00:44:06,480 water immersion in that particular circumstance and we were talking in the 30 degree range 615 00:44:06,480 --> 00:44:12,640 so extremely shocking to the system especially if you haven't done this regularly and that 616 00:44:12,640 --> 00:44:18,960 was never something I look forward to in that stage so you know I don't know if that had 617 00:44:18,960 --> 00:44:26,160 a huge benefit or not but I definitely felt like in terms of soreness that helped. 618 00:44:26,160 --> 00:44:31,160 Right now these days we've built our own kind of DIY version in our backyard it's built 619 00:44:31,160 --> 00:44:35,880 out of a freezer there's all kinds of special things you need to do to those chest freezers 620 00:44:35,880 --> 00:44:42,600 in order to make them suitable for cold plunging we do have one I'll go in there probably three 621 00:44:42,600 --> 00:44:49,160 times a week usually in that four minute range and I look forward to it at this point I feel 622 00:44:49,160 --> 00:44:54,000 like it's a stress reliever as much as it is anything else when I get out I always feel 623 00:44:54,000 --> 00:44:59,360 a burst of energy you know that motivation that dopamine rush is something that definitely 624 00:44:59,360 --> 00:45:05,120 helps me now so as much as it's not fun when you're in there I definitely notice the mental 625 00:45:05,120 --> 00:45:09,080 effects as far as physical I don't think I train hard enough at this point in my life 626 00:45:09,080 --> 00:45:14,640 to notice a physical benefit necessarily but if I do have some localized muscle soreness 627 00:45:14,640 --> 00:45:21,160 from training and I get in there I do notice that dissipate within a day so with that said 628 00:45:21,160 --> 00:45:25,680 those are the ways that cold water immersion can help you doing that one percent that can 629 00:45:25,680 --> 00:45:30,640 make you better in your sport performance journey so if you think that this is something 630 00:45:30,640 --> 00:45:35,480 you can work into your daily routine is only going to help you thank you as I can Claire 631 00:45:35,480 --> 00:45:40,480 for having me hop on and do this segment on cold water immersion until next time news 632 00:45:40,480 --> 00:45:42,320 for the nation. 633 00:45:42,320 --> 00:45:47,240 Thanks Deanna that was great so everybody I hope you were able to take some form of 634 00:45:47,240 --> 00:45:52,920 recovery some form of strategy that helps you achieve your one percent better every 635 00:45:52,920 --> 00:45:58,400 single time that you train every day of your life so we've got resources on this from a 636 00:45:58,400 --> 00:46:02,680 mental perspective from the nutrition side from a training side that all that stuff at 637 00:46:02,680 --> 00:46:07,960 acesnation.org ready to help you out if anyone has any other specific areas that we didn't 638 00:46:07,960 --> 00:46:13,520 cover here reach out to us and let us know what we missed so we can share the next time 639 00:46:13,520 --> 00:46:18,720 you know or we can start a dialogue with somebody who wants more information about other areas 640 00:46:18,720 --> 00:46:23,800 of making yourself better one percent every time. 641 00:46:23,800 --> 00:46:26,480 Thanks for listening we will catch you on the next one. 642 00:46:26,480 --> 00:46:52,200 Best of luck!