Ask The Expert Panel: 24-Hour Nutrition

When it comes to nutrition, it seems as if most of the focus these days is centered on pre- and post-workout strategies. And while there's no denying these are key times that play a large role in muscle growth and recovery, properly planning the rest of your day's meals is just as important for reaching long-term performance goals.

In this episode of our expert-panel roundtable discussions, we invited Dr. Robert Wildman and Dr. Krissy Kendall to discuss how to structure an entire day's worth of eating so you don't leave any gains on the table. They lay out the guidelines for establishing daily calorie needs and how to determine optimal protein, carbohydrate, and fat intake. They also explain how to time your meals appropriately so that you're getting the most out of your workouts, and how to time your supplements to see optimal results.

The best way to learn from these experts is to watch the entire video. Then, if you'd like to refer back to specific sections, use the bookmark links below. Don't see your question answered here? Shout it out in the comments below so we can address it in the future!


Watch the video - 54:54Expert Panel Table of ContentsWho are Krissy Kendall and Rob Wildman - 0:10 Why do you need to think about nutrition with a 24-hour perspective? - 0:40Exercise and nutrition as stimulus for growth and physique change What are the key concepts when it comes to 24-hour nutrition? The nutrients that enable a better workout and speed up recovery What it means to look at nutrition in the full 24-hour window What's happening throughout the day in your muscle? - 5:00The anatomy of muscle Why muscle is never truly at rest, but rather constantly being made and broken down How training creates a stimulus to increase muscle protein synthesis and breakdown The role played by nutrition synthesis and minimizing muscle protein breakdown What can be done in a 24-hour period to maximize strength and muscle gains? - 7:15The phenomenon of "gram warfare" How much protein you need to gain one pound of muscle What impact does training have on muscle hypertrophy? - 9:55How to build muscle effectively through training Optimal training intensity, sets, and reps for muscle hypertrophy The best exercises for stimulating muscle growth How training and nutrition work synergistically to help you reach your goals How do I manage training and nutrition to see maximum results? - 13:25The importance of meal planning and tracking Applying training concepts to your nutrition plan The equal importance of diet and training for reaching goals How to set effective goals and reach them

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How do I establish my baseline calorie needs - 19:00Determining caloric intake based on goals. How to calculate calories using the Mifflin St. Jeor equation The challenge of monitoring body weight and making small adjustments How do I determine my ideal macronutrient breakdown? - 21:45Determining your minimum protein needs to achieve your goal How to determine daily protein, carb, and fat requirements How to tweak your nonprotein calorie contributors What are the benefits of consuming higher amounts of protein? - 25:15The anabolic effect of protein The satiating effect of protein The thermic effect of protein Why higher protein diets are safe How to eat a high-protein diet without compromising carb and fat intake What does the "perfect" da