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/

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Email us at ⁠⁠⁠liftingrunninglivingpod@gmail.com⁠⁠⁠

Follow JK at ⁠⁠@coachjkmcleod⁠⁠

Follow Kelly at ⁠⁠@coachingklutz⁠⁠