Category Archives: Diet and Nutrition

Posts about diet and nutrition

Does the Anabolic Window Really Exist?

Back when I first started lifting, I was convinced that if I didn’t have some kind of potent protein shake and enough chicken to feed a small village within 30 minutes after my training, I was going to be in a catabolic death spiral and all of my training would be for naught.

I would risk road rage confrontations, running over slow pedestrians, and anything else that got in my way of me meeting the much hyped “anabolic window”.

I was a slave to immediate post training nutrition.

Continue reading Does the Anabolic Window Really Exist?

Primal Nutrition: The Carbs at Night Myth

When I explain to people how I eat, and how I would recommend them to eat, I always get the same response.

“But Tank, doesn’t eating a lot of carbs at night make you fat?”

This cements the fact that fitness and diet myths are deep rooted and it makes my job as a strength coach even more important to help spread some truth.

Calories at night are not bad. Carbs at night are not bad. Eating this way will not make you fat.

But you will get fat by over-eating your carb and caloric needs throughout the course of the entire day.

Stuffing your face all day and then piling a huge dinner on top of that ups your chances of overshooting your caloric needs and packing on the pounds.

This is where it’s important to look at your diet as a whole (24 hour cycle) as opposed to meal by meal.

Primal Man vs Modern Man

Not eating a lot of carbs at night goes completely against Primal instincts and history, and is the complete opposite of our psyche and social patterns.

primal diet

Primal man under-ate throughout the course of the day because he was too busy grazing, hunting, fetching water, running from saber tooth tigers, and hustling his ass off to survive. After he returned home at night, he’d lounge around and feast on his daily conquests replenishing his glycogen stores from a hard day’s work, and sleep deeply with a full stomach. That nightly feast fueled him for the following day’s activity.

Fast forward to modern society. Our DNA has barely changed from Primal man. Our lives are somewhat different as far as our activity and exertion levels, but our routines and instincts are not. Most of us work during the day (albeit it sitting on our asses much more, which is another reason to not eat big during the day). At some point, we lift heavy weights and train. After work, current norms call for happy hours, social dinners, and family feasts where eating big is a natural occurrence. Our natural psychology makes kicking back and eating big at night appealing.

How I Recommend Eating

So why go against the grain of what our minds, bodies, and social patterns tell us? Is there a better way to approach our daily eating routines?

Of course there is.

First off, I’m a huge fan of intermittent fasting and under-eating during the day. And despite the potential backlash I get from the community, I’m not a big breakfast fan either. That’s a whole other story, but if you want the low-down on that, check it out here: Is Breakfast Really That Important?

Fasting allows you to burn body fat at a much higher rate naturally, and minimizes the amount of time you need to spend doing cardio. Under-eating during the day keeps your energy levels up and makes you much more productive.

(Besides, as I alluded to earlier, unless you work a manual labor job, you simply don’t need a lot of caloric intake during the day. An no, you will not go catabolic if you don’t eat every few hours. That’s another myth perpetuated by the fitness/supplement industry).

Then after a day of work and intense training, your body will be in a glycogen depleted state in the evening.

Enter the nightly feast.

Because you under-eat during the day, your body will be primed for calories and carbs, causing carbs to be much more likely stored as glycogen rather than fat. Eating big following the day’s activity will also promote recovery, muscle repair, and help put you in an enhanced anabolic state for growth.

Coinciding with our natural instincts, eating big at night will also promote deeper sleep, critical for protecting your nervous and hormonal systems. And by refueling your glycogen stores in the evening, you will be fueled for upwards of 12 hours, which will carry you well into the next day.

** Because you under-eat during the day, it is critical that you make up your caloric deficit at night and eat enough to put yourself in a caloric surplus if you are trying to gain weight **

Plus, you’ll probably be far happier eating this way and I can almost guarantee that this will be more conducive to your lifestyle and social schedule.

This is precisely how I eat, and how a lot of my clients eat as well. I’ve never strayed above 15% body fat eating this way, and if I need to gain weight, I just up my caloric intake for the day (I gained 20 pounds in 2 months this past summer maintaining this lifestyle to prep for a Strongman competition).

The Bottom Line

Look at your diet as a whole.

Eating carbs at night and increasing the caloric content of your nightly meals is just a way of shifting your eating patterns (which will align much more closely with your psyche, Primal instincts, social schedule, and your goals of fat loss and muscle growth).

This way of eating has been documented by countless studies, and I’ve been eating this way for years. Everyone I’ve ever converted to this style of eating is amazed at how quickly they see results, not only in their body, but in their mindset as well.

Don’t let the “carbs at night” myth mess with your lifestyle. In fact, eat big at night and start reaping the rewards.

— Tank

How to Optimize Training Recovery

Training recovery is an often overlooked process in the strength game.

It’s tough for people to pry themselves away from the gym. Trust me, I get it. Back when I first started lifting, I was in the gym every single day, even if it was just to train my abs and stretch. But in hindsight there were far better things I could have been doing with my time to boost my training recovery and make bigger gains.

Truth be told, a lack of training recovery can lead to a laundry list of problems:

  • Injury
  • Poor sleep
  • Hormonal imbalances
  • Decreases in training performance
  • Lack of progress

I could go on, but you get the point. Nobody wants to get injured or halt their progress. So your best course of action is to learn how to recover from training.

#1: Post Training Nutrition

Immediately after training, you need to be focused on getting protein, and more importantly, carbohydrates into your system. My go-to nutrition bomb here is a protein shake. It’s an easy way to get quick digesting nutrition into your body. Depending on your bodyweight, your shake would have about 30 grams of protein and between 60-100 grams of carbs. If you can’t get that many carbs into your shake, have some fruit on hand in addition to your shake.

If you are eating Primal style, you will feast at night, so after your post-training shake you will have a huge dinner with even more carbs and protein. This meal carries you over into your next day, where you will graze until your workout, and then the cycle begins.

#2: Contrast Showers

This idea seems to be gaining popularity in the fitness industry lately, but it was originally made “popular” decades ago by the Soviets in Eastern Europe. Elite athletes would immerse themselves in a bath of ice water, then follow it up with an immersion into warm water. This process was repeated multiple times, and the process helps stimulate the recovery process. More specifically, the hot/cold alternation improves blood flow, aids in the inflammation process, and reduces lactate in the muscles.

ice bath for recovery

Since most of us don’t have access to two baths in the same room, I’m calling these contrast showers for practicality. Turn the water on as cold as you can stand it, immerse yourself for up to one minute, then reverse the process with hot water for a minute. Alternate hot/cold 4-5 times.

#3: Sleep For at Least 8 Hours

This one doesn’t require much explaining. Your body is in repair mode while you sleep, so if you don’t sleep, you won’t grow. Most of us need at least 8 hours a sleep at night. Turn off the t.v. at least 30 minutes prior to bed, no computer, or electronics of any kind. Read a book. Make your sleep preparation a nightly ritual and get on a schedule. 8 hours. No excuses.

#4: Stretch and Foam Roll

Both of these are great ways to relieve muscle soreness and increase blood flow. Old-school static stretching will also help with your mobility and lifting technique.

Foam rolling should be done every day, but for only limited periods of time. Foam rolling in particular is extremely effective at removing inflammation and knots in your muscles. Overdoing it however, can irritate your muscles just as easily as it can help. Use the roller during your warm-ups, but for tender and trouble spots, limit your rolling to only a few minutes and do not focus on the same area multiple days in a row.

lacrosse ball foam rolling
If you don’t have access to a foam roller, hit up your local sporting goods store and spend the $2.50 on a lacross ball.

#5: Active Recovery

Recovery doesn’t necessarily have to mean sitting on your ass. On your “off-days”, go for a walk, stretch, play recreational sports (within reason), or even do light workouts. Light workouts on off-days are perfect opportunities to work on your bodyweight training. A short duration session of 100 pushups after a big bench press day can actually help shuttle blood flow and nutrients into your upper body and speed up the recovery process.

#6: Take Time Off

This is by far the hardest thing for hardcore athletes to fathom, but it can be one of the best things you could ever do for yourself. If you are training every day and not taking care of yourself, inertia will inevitably catch up to you and you will suffer. Maybe you will get lucky and not get injured, but your performance will dip, or you will get burnt out. This is not a scare tactic. It’s a fact.

Taking a week off is not only crucial for your body to recuperate from the demands you are placing on it, but it is also an opportunity to rest your mind and self-reflect. Reflect on your training, discover what you are doing right and what you are doing wrong, make adjustments, and come back stronger than before. A fully recuperated body both physically and mentally is key to making sure you make continual progress in the strength game, and that you set yourself up for sustainability over the long-term.

— Tank