Episode #164: Fitness & Nutrition Q&A Grab Bag – Part 2

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In this September 23, 2011 free audio episode: What to eat the day before a marathon, strange clicking in the hip, what figure competitors eat to get lean, when is it too late to break up scar tissue?, is wheat germ OK?, how to become a fast triathlete, recovering from standing on your feet all day, soy foods, low back exercises and training for strength and endurance at the same time.

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Listener Q&A:

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David has a call in question about whether you can pre-fuel your body with enough carbohydrates prior to a marathon. In my response to David, I mention the Marathon Dominator training program that I helped design, and also a Power Breathing device.

Tina asks: I've been told by my doctor that I have some bad hip inflammation, and have been asked to stop doing high impact exercises for a month! Prior to this diagnosis, I've had a dull ache in my left hip and sometimes when i walk I hear a clicking , and a dull pain will sometime shoot up to my neck. I've been told by physio this is just muscle sliding over muscle, ...I've also been told it had to do with my core being unstable, tight lower back, etc. ....I've had xrays done, and its not bone related. ...could it be muscle sliding over muscle? Would stretching help? Ice? Heat? I want to get back to my exercising and don't feel I will get a very good workout doing low impact cardio...any suggestions or ideas?

In my response to Tina, I recommend my Bulletproof Knee program for IT Band issues.

Sue asks: Truth behind "natural" female bodybuilders? I'd like to make the transition from triathlete to natural bodybuilder - I understand you did the opposite. What's the real scoop on female contest diets? Can they really get ripped while consuming 1300-1500 calories/day like they claim they do? Also, most seem to have undergone breast enhancement. What else are they not telling us?

In my response to Sue, I mention this chart on "What Female Figure Competitors Eat To Get Lean".

Mandy asks: I have had this scar tissue in my calf for at least 15 years, is it too late to for it to be broken down by massage? John asks: What, if any, is the benefit to consuming wheat germ? Cassie asks: I am 23 years old living in Utah and I really want to become an elite in the Olympic distance. I know to qualify I need to finish within 8% of the winning elite time (on same course as elites) in three USAT sanctioned events that offer an elite/ pro prize purse. I have the ability, and drive, but I don't have an awesome bike, or a lot or money. Should I try to get sponsored? Do I need a coach?

Chris asks: I work at a restaurant and am on my feet all day, mostly from 7am-5pm. Since I know my legs and me are going to be extremely tired after work, I have to fit in my half Ironman triathlon training before work usually doing 1-3 hours of intense training (mostly interval based) in one of the disciplines. What should I do to optimize recovery throughout the day since I cannot sit down and rest?

In my response to Chris, I mention this topical magnesium.

Paul asks: My wife (43) has been suffering from extreme tiredness, despite around 10 months at the gym and keeping to a good diet plan. Her Doctor has recommended a CardioForLife supplement. Thought I'd run it past you before giving it a try: http://mycardio4life.postaffiliatepro.com/sites/1722/mycardio4life/

Chris asks: You mentioned in one of your previous podcasts, that soy is inflammatory. Is all soy inflammatory including less processed and "healthy" (at least a lot of people believe so) forms like plain tofu, edamame, soy beans, and soy milk? How much is too much? In my response to Chris, I play a clip from Garden Variety Tri.

Melanie asks: I know of several exercises that are for the low back, but I'd like to know what you think are the top five exercises for strengthening your lower back and preventing low back pain? I'm not overweight, so I don't have a gut pulling on me and my abs are in okay shape. I know that makes a difference for your lower back. I asked for five because I like variety in my workouts. In my response to Melanie, I recommend hip flexor stretching, hip external rotator foam rolling, low back stabilized crunches, deadlift and planking. I also mention my RunWithNoPain book.

Joe asks: About a year ago I decide to challenge myself with something that would require me to focus both on endurance training and weight training. My plan is to bench press 300 pounds and run a marathon in under 4 hours in the same day (I have not done either to date). Is this something you have ever considered or have you heard of anyone doing these sorts of challenges that require two completely different training modes?

In my response to Joe, I mention a paper on concurrent strength and endurance training, and recommend he do his training in blocks.

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