Valley to Peak Nutrition Podcast

Ep 10: It all started with a failure...

Robert Bishop is a guy who is no stranger to discomfort.  He's worked a career in special forces, signs up for challenging pursuits in the mountains, and challenging workouts.  Yet, he found himself in a situation that put his ability to do these things at risk after a work-related injury.  
 
This is his story of going from chasing sheep to Alaska to getting injured...and back again with even better energy to do what he loves.  But, it all started with a failure...
 
If you're interested in reaching out to Robert, you can link up with him here: 
 
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Ep 9: (Part 2/2) Is there a ”window” for nutrition to maximize your benefits from your workout? (w/ Mark Huelsing)

Popular idea 2/2: you should get a good load of protein in within 60-minutes of completing your workout to maximize the benefit of your workout and muscle growth. 
 
That's how the story reads at least...
 
This week, Mark and I look at this on a deeper level to answer "is that really true?".  We look at: 
How narrow is that "window"? 
How does it differ for someone who fasts vs someone who doesn't?
What are the key pieces of ACTUALLY stopping muscle breakdown and encouraging growth of the muscle?
What are the nutrients we should focus on to encourage growth of the muscle, restoration of energy stores,  and getting the most out of our workout?
Study Referenced: Aragon and Schoenfeld, Nutrient timing resisted; is there a post-exercise anabolic window?
Link to Part 1
 
 
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Ep 8: (Part 1/2) Protein Distribution-is there a MAX we can actually absorb? (w/ Mark Huelsing)

This week we tackle an idea that's very popular in the training world: you can only absorb SO much protein at a meal AND you HAVE to eat a certain amount for it to really get max benefit from your workout.
 
So, what's true?  We tackle that in-depth and aim to answer:
Can you REALLY only absorb 30g of protein at a meal?
What happens if you're under?  Over?
Is even distribution better than a big amount at a single meal? Vice-versa?
What about unique situations when traveling or in the backcountry and you DON'T have the luxury of being as dialed to a specific amount?  
How do you "dose" protein?  Is there a difference between TOTAL weight and LEAN weight?
And, what IS the number you should be aiming for?  We give you an ACTUAL calculation you can use. 
Study referenced: Schoenfeld & Aragon, How much protein can the body use in a single meal for muscle-building?  Implications for daily protein distribution. 
If you enjoy the episode, please consider "rating" it, leaving a review or sharing it with a friend.  
 
Join us for part two on April 6, 2022!
 
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Ep 7: Simplifying the hard part- meal planning and strategy (w/ Mark Huelsing)

The greatest struggle in dialing in nutrition for most folks doesn't have anything to do with a number or training plateau- it's the planning.  This week, Mark and I talk through how to simplify meal planning in a way that makes execution of the plan easier, grocery shopping simpler, and your life easier overall.
Strategies we’ve used to accomplish our goals and make meal prep easier.
Why sometimes “good enough” is better than not at all.
And I give you a simple, fool-proof strategy to follow that everyone of the valley to peak members get. This will help you lay out your week in a simpler way, make grocery shopping much easier, and actually make it possible to achieve the goals you’re setting out to pursue.
We tackle all of these and more on the episode this week!
 
If you enjoy the episode, please consider "rating" it, leaving a review or sharing it with a friend.  
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Ep 6: Taking the guesswork out of calorie needs.

Beyond a simple word- "calorie".  This week we look at: 
Should you use the readout on your Garmin/smartwatch to estimate needs? 
Should you "eat back" what you use? 
What if the goal is performance?  Weight gain?  Loss? How do the needs vary?
A VERY quick way for you to estimate your own needs accurately.
We tackle all of these and more on the episode this week!
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Ep 5: Fueling for Endurance (w/Mark Huelsing)

I'm joined by Mark Huelsing this week as we talk about how to fuel DURING long workouts/races/pursuits.  We cover topics like:
What are the four major factors to look at when deciding if you need to fuel?
What should you fuel with...how much....and how often?
Training fast vs fed- solutions if you don't have time to eat beforehand.
Counting specific nutrients vs wining it; the value of both.
Running on fat vs carbs; is there a difference or target we should aim for?
Using heart-rate zones to determine your nutrition needs. 
and...a host of other topics!
 
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Thank you for listening!

Nutrition shorts: Intermittent Fasting (Potential BENEFITS & Effect on performance).

We'll look at:
the number one reason IF may be a good approach for someone.
What IF does for performance (advantages or disadvantages).
The number one thing to consider if it's right for you.
Is there a topic YOU want to hear about?  Tell us here!
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Ep 4: Your Last Battle Ground is You [A Listener’s Journey]

Tom McLoughlin joins us this week to prove that you're never too old to truly embark on a journey to accomplish your goals.
He shares his story and why he feels younger at 77 than he ever did at 40, the "aha moment" when it finally all clicked for him, and strategies that help him feel stronger in the Rockies now than ever before.
 
Other questions, comments, or ideas?  info@v2pnutrition.com
 
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Nutrition Shorts: Protein In the Backcountry

A review of the "why" behind my comments on a "lower" protein intake in the backcountry with Ryan and Hilary Lampers. 
-How much is needed?
-How much actually can be absorbed?
-What's the full pictures?
 
All of this and more get tackled in this episode!
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Episode 3: What science says about intermittent fasting...and more.

From the Friday FAQ:  Thoughts on intermittent fasting as a method of weight loss....and in general.  Difference between the different approaches/strategies with IF. 
 
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