Ep 321 - Are You Really As Hydrated As You Think?
Iron Culture presented by MASS
The MASS Crew
4.8 • 874 Ratings
🗓️ 2 April 2025
⏱️ 73 minutes
🧾️ Download transcript
Summary
In this episode of Iron Culture, hosts Eric Trexler and Eric Helms discuss various topics related to fitness, nutrition, and hydration. They delve into the importance of hydration, the potential for overhydration, and the effects of vitamin C and gelatin on muscle recovery. The conversation also covers the debate between eccentric and concentric training for muscle growth, as well as the relationship between cardio and strength training. Throughout the episode, the hosts emphasize the need for evidence-based practices in fitness and nutrition, while also addressing common misconceptions in the fitness community.
To attend the upcoming SNA conference electronically and see the entire MASS team's presentations, you can find tickets here:
https://sportsnutritionassociation.com/sna-annual-2025-conference/
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Time stamps:
00:00 Intro
07:17 Afterhours question: over- and de-hydration
Peacock 2011 Initial hydration status, fluid balance, and psychological affect during recreational exercise in adults https://pubmed.ncbi.nlm.nih.gov/21574099/
Stover 2006 Urine specific gravity in exercisers prior to physical training https://pubmed.ncbi.nlm.nih.gov/16770361/
Kouri 1995 Fat-free mass index in users and nonusers of anabolic-androgenic steroids https://pubmed.ncbi.nlm.nih.gov/7496846/
13:24 Hydration status, training adaptations, and strategies for athletic events
26:08 Gut cut and water manipulation strategies for powerlifting and lifestyle factors which could be influencing hydration status
31:50 Urine colour (vitamin supplements and DIM)
35:47 Afterhours question: Are Vitamin C and Gelatin worth the hype?
42:17 Q&A 1: Can you consume too many micronutrients?
49:13 Q&A 2: Eccentric muscle actions for hypertrophy
da Silva Comparison Between Eccentric vs. Concentric Muscle Actions On Hypertrophy: A Systematic Review and Meta-analysis https://pubmed.ncbi.nlm.nih.gov/39652733/
57:05 Q&A 3 Heart rate variability (HRV) and fatigue and recovery
Robinson 2024 Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions https://pubmed.ncbi.nlm.nih.gov/38970765/
1:03:44 Tracking repetitions for unilateral exercises and cardio modalities for mitigating the interference effect
Schumann 2022 Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis https://pubmed.ncbi.nlm.nih.gov/34757594/
1:11:11 Closing out
Transcript
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| 0:00.0 | Hello everybody. Welcome back to Iron Culture presented by Mass. I'm Eric Trexler. I'm joined tonight by the good Dr. Eric Helms. And the real question tonight is going to be, does Eric remember all the buttons? Will Eric accidentally delete this? What kind of technical |
| 0:23.3 | mishaps may occur? Because frankly, we haven't been live in like a while. It's been like almost a |
| 0:29.2 | month, maybe three episodes in a row that were pre-recorded. And truth be told, I prefer the live |
| 0:35.3 | ones for a variety of reasons, a multitude. |
| 0:39.5 | First of all, I love engaging with the good people. |
| 0:42.7 | There's enough bad people in my life. |
| 0:44.6 | I want to get online on YouTube and engage with the good ones who are in either on the mass YouTube channel or the Armiculture YouTube channel in the live chat. |
| 0:53.5 | So I'm finally interacting |
| 0:54.7 | with good people, not the flawed people who are around me all day, every day in my life. Okay. |
| 1:01.0 | On top of that, it's easier. The editing is not as strenuous, the editing, the prep work, etc. |
| 1:09.6 | So all of that is to say, I am in my sweet spot right now. |
| 1:13.3 | I'm glad to be here with you. |
| 1:14.6 | How's life going? |
| 1:16.6 | I'm good, man, and I'm glad this is an easy street for you. |
| 1:19.6 | You're good on your feet. |
| 1:21.1 | We're here with the good people of office hours as well as Iron Culture presented by Mass. |
| 1:27.0 | And, you know, I'm looking forward to us seeing one another in person. |
| 1:31.7 | We're just a couple of weeks out from the SNA annual conference where we're all going |
| 1:37.0 | meeting up in Austin. |
| 1:38.0 | And you can still attend folks. |
| 1:40.3 | And there also is an online option. |
| 1:41.6 | I realize that. |
... |
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