<a href="https://howtotrainguide.com/">Download my “How to Train According to the Experts” guide</a> <a href= "https://www.foundmyfitness.com/aliquot?utm_campaign=andy_galpin_podcast&utm_medium=podcast&utm_source=podcast_description"> Discover my premium podcast, The Aliquot</a> 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.  Timestamps: <ul> <li>(00:00) Introduction</li> <li>(05:01) Eating to perform vs. eating to live longer—do you have to choose?</li> <li>(08:20) Training fasted—are the mitochondrial benefits worth it?</li> <li>(14:53) What should you eat before early-morning strength training?</li> <li>(16:52) Why nutrient timing isn't critical for the average exerciser</li> <li>(18:44) Is intermittent fasting killing your gains?</li> <li>(29:24) Carbs before resistance training—fuel or fluff?</li> <li>(31:07) Endurance fueling strategies—what actually works?</li> <li>(36:02) When is post-exercise carb intake truly essential?</li> <li>(37:35) Game day fueling—how to get it right</li> <li>(40:25) Carb supplements vs. whole foods—what do elite athletes actually eat?</li> <li>(43:18) Rethinking fat intake for exercise performance</li> <li>(46:14) Metabolic flexibility—how the term got hijacked</li> <li>(50:39) The real test of metabolic health—why skipping a meal shouldn't break you</li> <li>(51:55) Are anaerobic and aerobic systems truly separate?</li> <li>(55:56) Does protein timing really matter?</li> <li>(58:27) Whole foods vs. protein powders</li> <li>(1:03:21) Fat timing—overlooked or irrelevant?</li> <li>(1:04:48) The truth about seed oils and saturated fat</li> <li>(1:09:43) Magnesium—who actually needs to supplement?</li> <li>(1:11:43) The problem with magnesium blood tests</li> <li>(1:13:01) Why the magnesium RDA might not be enough</li> <li>(1:13:54) Magnesium citrate, glycinate, or threonate—does it matter?</li> <li>(1:15:55) Do magnesium supplements really aid recovery?</li> <li>(1:18:35) Omega-3 supplementation—is the AFib risk real?</li> <li>(1:22:10) Can omega-3s prevent muscle loss during inactivity?</li> <li>(1:26:14) Why "performance anchors" matter more than supplements</li> <li>(1:30:47) Iron deficiency—the hidden performance killer?</li> <li>(1:33:42) Does caffeine before workouts increase fat burning?</li> <li>(1:35:29) Caffeine cycling—smart strategy or outdated myth?</li> <li>(1:38:45) Can music measurably enhance workout performance?</li> <li>(1:39:57) Rhodiola rosea—fatigue fighter or placebo?</li> <li>(1:44:38) Beetroot, citrulline, arginine—do nitric oxide boosters work?</li> <li>(1:55:07) Beta-alanine—why the tingles might be worth it</li> <li>(2:01:05) Is 5g of creatine really enough?</li> <li>(2:02:18) Sodium bicarbonate—effective fatigue buffer or GI nightmare?</li> <li>(2:04:36) Can you trust what's in your pre-workout supplement?</li> <li>(2:06:54) Is too much caffeine killing your performance gains?</li> <li>(2:07:41) Can antioxidants blunt exercise performance?</li> <li>(2:08:40) High-dose vitamin C—immune protection or adaptation killer?</li> <li>(2:15:12) Do anti-inflammatories sabotage your gains?</li> <li>(2:17:38) Tart cherry juice—recovery aid or overhyped?</li> <li>(2:21:04) Is glutamine the immune booster athletes need?</li> <li>(2:29:11) Can collagen actually strengthen tendons?</li> <li>(2:33:26) Does glucosamine chondroitin actually help joints?</li> <li>(2:34:28) What really happens during recovery—signaling vs. inflammation</li> <li>(2:37:25) The most important recovery metric</li> <li>(2:39:05) How increased blood flow accelerates muscle repair</li> <li>(2:43:55) Why persistent soreness might mean your fascia's at fault</li> <li>(2:47:02) Can compression boots genuinely speed recovery?</li> <li>(2:47:56) Can simply soaking in water accelerate recovery?</li> <li>(2:51:13) When is sauna a better choice than extra miles?</li> <li>(2:53:12) Can localized heat preserve muscle during downtime?</li> <li>(2:54:31) Cold immersion timing—muscle recovery vs. blunting gains</li> <li>(3:01:16) Why pre-bed cold exposure might improve sleep</li> <li>(3:04:31) Heart rate variability vs. resting heart rate</li> <li>(3:12:45) Why respiratory rate predicts stress better than resting heart rate</li> <li>(3:16:57) Are you overtrained—or just overreached?</li> <li>(3:21:41) Hormones and overtraining—what's the real link?</li> <li>(3:25:48) Does training harder mean you need more sleep?</li> <li>(3:27:54) How to know if you're getting enough sleep</li> <li>(3:31:17) Sleep trackers</li> <li>(3:33:10) Hydration timing—the key to uninterrupted sleep?</li> <li>(3:34:54) Why your wind-down index matters</li> <li>(3:36:02) Is your bedroom's CO₂ buildup sabotaging your sleep?</li> <li>(3:39:40) Are nasal allergies quietly wrecking your recovery?</li> <li>(3:41:23) Sleep hacks—what actually works?</li> </ul> <a href="https://www.youtube.com/watch?v=DwtNC2A8gBk">Watch this episode on YouTube</a> <a href= "https://www.foundmyfitness.com/episodes/andy-galpin?utm_campaign=andy_galpin_podcast&utm_medium=podcast&utm_source=podcast_description"> Show notes are available by clicking here</a>

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#101 Dr. Andy Galpin: The Optimal Diet, Supplement, & Recovery Protocol for Peak Performance

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