Q&A 451: How To Build Muscle & Lose Fat At The Same Time, The Truth About "Natural Flavors", Are Antioxidants Really Bad Post-Exercise & Much More!

News Flashes – Follow Ben on Twitter for more…

• Can you build muscle and lose fat at the same time? Yes, BUT it requires a crapola of protein intake (1.2-1.6g/lb) and lots of good sleep: Body Recomposition: Can Trained Individuals Build Muscle and Lose Fat at the Same Time?...10:53
• Why athletes should eat more carbs at night (to help sleep), along with high tryptophan proteins, and much more: The Impact of Dietary Factors on the Sleep of Athletically Trained Populations: A Systematic Review...18:13
  • Paraxanthine is a good alternative to substitute to a late-in-the-day coffee
  • Evening consumption of high glycemic index carbohydrates allows for serotonin release and melatonin production
  • Ben's giant batch of "Sleep Yogurt"
• Yikes..."The Truth About Natural Flavors in Sparkling Water": The Truth About Natural Flavors in Sparkling Water (for reasons like this, I typically just stick to adding organic stevia such as Omica Organics to unflavored sparkling water such as Pellegrino or Gerolsteiner)...28:22
  • Why Dr. Cate getting terrible headaches after drinking flavored sparking water
  • "Natural Flavors" includes a category called FMPs, or Flavors with Modifying Properties
• Do antioxidants really blunt hypertrophy? The evidence isn't as conclusive as you may think: Antioxidants for Lifters: A Review of the Evidence - excellent article via @strongerbyscience...42:26
• The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide: The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide (berries and coffee are off the charts!)...48:11

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