Dr. Andy Galpin: The Optimal Diet, Supplement, & Recovery Protocol for Peak Performance
Update: 2025-04-28
Description
Nutrition, supplementation, and recovery are foundational for enhancing exercise performance, but their full potential often remains untapped. In this episode, Dr. Andy Galpin, a renowned expert who has coached Olympians, world champions, and professional athletes across major sports, breaks down exactly how to leverage these critical elements to meaningfully enhance your results.Â
Timestamps:
- (04:03 ) Eating to perform vs. eating to live longer—do you have to choose?
- (07:23 ) Training fasted—are the mitochondrial benefits worth it?
- (13:56 ) What should you eat before early-morning strength training?
- (15:55 ) Why nutrient timing isn't critical for the average exerciser
- (17:46 ) Is intermittent fasting killing your gains?
- (28:27 ) Carbs before resistance training—fuel or fluff?
- (30:10 ) Endurance fueling strategies—what actually works?
- (35:05 ) When is post-exercise carb intake truly essential?
- (36:38 ) Game day fueling—how to get it right
- (39:28 ) Carb supplements vs. whole foods—what do elite athletes actually eat?
- (42:21 ) Rethinking fat intake for exercise performance
- (45:17 ) Metabolic flexibility—how the term got hijacked
- (49:42 ) The real test of metabolic health—why skipping a meal shouldn't break you
- (50:58 ) Are anaerobic and aerobic systems truly separate?
- (54:59 ) Does protein timing really matter?
- (57:29 ) Whole foods vs. protein powders
- (1:02:24 ) Fat timing—overlooked or irrelevant?
- (1:03:51 ) The truth about seed oils and saturated fat
- (1:08:46 ) Magnesium—who actually needs to supplement?
- (1:10:46 ) The problem with magnesium blood tests
- (1:12:04 ) Why the magnesium RDA might not be enough
- (1:12:57 ) Magnesium citrate, glycinate, or threonate—does it matter?
- (1:14:57 ) Do magnesium supplements really aid recovery?
- (1:17:37 ) Omega-3 supplementation—is the AFib risk real?
- (1:21:13 ) Can omega-3s prevent muscle loss during inactivity?
- (1:25:17 ) Why "performance anchors" matter more than supplements
- (1:29:50 ) Iron deficiency—the hidden performance killer?
- (1:32:45 ) Does caffeine before workouts increase fat burning?
- (1:34:32 ) Caffeine cycling—smart strategy or outdated myth?
- (1:37:48 ) Can music measurably enhance workout performance?
- (1:39:00 ) Rhodiola rosea—fatigue fighter or placebo?
- (1:43:41 ) Beetroot, citrulline, arginine—do nitric oxide boosters work?
- (1:54:10 ) Beta-alanine—why the tingles might be worth it
- (2:00:08 ) Is 5g of creatine really enough?
- (2:01:21 ) Sodium bicarbonate—effective fatigue buffer or GI nightmare?
- (2:03:39 ) Can you trust what's in your pre-workout supplement?
- (2:05:57 ) Is too much caffeine killing your performance gains?
- (2:06:43 ) Can antioxidants blunt exercise performance?
- (2:07:43 ) High-dose vitamin C—immune protection or adaptation killer?
- (2:14:15 ) Do anti-inflammatories sabotage your gains?
- (2:16:40 ) Tart cherry juice—recovery aid or overhyped?
- (2:20:07 ) Is glutamine the immune booster athletes need?
- (2:28:14 ) Can collagen actually strengthen tendons?
- (2:32:29 ) Does glucosamine chondroitin actually help joints?
- (2:33:30 ) What really happens during recovery—signaling vs. inflammation
- (2:36:28 ) The most important recovery metric
- (2:38:08 ) How increased blood flow accelerates muscle repair
- (2:42:58 ) Why persistent soreness might mean your fascia's at fault
- (2:46:05 ) Can compression boots genuinely speed recovery?
- (2:46:59 ) Can simply soaking in water accelerate recovery?
- (2:50:16 ) When is sauna a better choice than extra miles?
- (2:52:15 ) Can localized heat preserve muscle during downtime?
- (2:53:34 ) Cold immersion timing—muscle recovery vs. blunting gains
- (3:00:19 ) Why pre-bed cold exposure might improve sleep
- (3:03:34 ) Heart rate variability vs. resting heart rate
- (3:11:47 ) Why respiratory rate predicts stress better than resting heart rate
- (3:16:00 ) Are you overtrained—or just overreached?
- (3:20:44 ) Hormones and overtraining—what's the real link?
- (3:24:51 ) Does training harder mean you need more sleep?
- (3:26:57 ) How to know if you're getting enough sleep
- (3:30:19 ) Sleep trackers
- (3:32:13 ) Hydration timing—the key to uninterrupted sleep?
- (3:33:57 ) Why your wind-down index matters
- (3:35:05 ) Is your bedroom's COâ‚‚ buildup sabotaging your sleep?
- (3:38:43 ) Are nasal allergies quietly wrecking your recovery?
- (3:40:26 ) Sleep hacks—what actually works?
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