How to Diet Without Killing Yourself: An Interview With Nate Miyaki

  • Mike Papadakis

    I like this a lot. I have been following a similar diet plan for several months and I think it is a great way to eat. I am also a morning exerciser, and I have been following my workout with a whey protein and glucose shake before going back to fasting or light eating. It sounds like Nate doesn’t really think this shake is necessary. I have seen studies (but I have not closely examined them – I know some of these studies are sponsored by supplement companies and/or don’t really have a solid scientific design, so they could definitely be disputed) suggesting that a fast-digesting post-workout shake leads to more muscle/strength gains etc than simply eating enough protein/carbs overall. This seems to be a separate issue from the glycogen store replenishment Nate talks about. However, I am not training like the people in the studies or following a similar diet, so their protocol doesn’t necessarily translate. Does anyone have a reason why it would be better NOT to have a post-workout shake?

    • Nate Miyaki

      Yeah, I don’t think a shake is harmful or counterproductive, I just don’t believe it is as necessary as we are made to believe in the industry. Anabolic activity takes time following a workout (protein synthesis elevated 36h or more post-workout), so this idea that you need fast protein post-workout is kind of misleading. What you need is some fast carbs to prevent catabolic activity. With depleted liver glycogen from training, your body will find alternative means to regulate normal blood sugar and brain function, and one of those means is to break down aminos and convert them to glucose. If you provide your body with some quick carbs (fruit is fast acting without da rebound hypoglycemia), there is no need to break down aminos.

      Clinical statistical significance in a lab or ad is different than real world visual difference in da gym. At the end of the day, if you ate optimum protein levels to support muscle growth from animal sources, I doubt shakes are going to make a real-world difference. But who knows, I could be wrong. The only way to find out for sure, for you, is to try it both ways.

  • Craig Jones

    Yeah I remember Nate off a pod cast with John kiefer, author of carb backloading and carbnite solution. They really did agree on a lot of things, kiefer just edging it being a physicist an all. Check it out, really good informative pod cast.

    • Andy Fossett

      I like Keifer’s site and podcast a lot too Craig. CBL actually meshes very well with I-Feast, as you say. Thanks for sharing that.

  • adamreid

    Yea, Kiefer and Nate agree on a lot. I tend to go with Carb-Backloading because I prefer cherry turnovers over white rice. It’s all preference. It just goes to show you that the great minds in the industry are coming to very similar conclusions regarding meal frequency and macro timing.

    • Nate Miyaki

      Yeah, we agree on the majority of it, especially in regards to meal frequency and food distribution. Kiefer is a smart dude. I do think food choices matter, however, and am not a fan of the sh*tloading in terms of long-term health impacts.

  • Maurice

    Not taking anything away from Nate but how is this different from the Ori Hofmekler’s Warrior Diet?

    • Nate Miyaki

      Yeah, there are some similar components and I list Hofmekler as a major influence in my reference section. Biggest similarity is main meal at night. Differences? Well, I believe I integrate a lot more Exercise Physiology and Sports Nutrition research and principles. So we get in there and adjust the diet details and numbers for athletes with higher level performance and physique goals. Other major difference? And I hope this is not taken the wrong way because I highly respect most of his work, but I’m not pumping a bunch of detox and protein supplements.

      • Andy Fossett

        Yeah, I read Warrior Diet years ago, and parts of it made a lot of sense, until he started talking about how important it was to take his supplements.

  • Vlad

    Great stuff! I got Nate’s original book and copy of The Renegade Diet. Instinctively i always knew that skipping breakfast and fasting till lunchtime was the way to go. One thing i have noticed is that if i allow myself too much carbs (sweets) or alcohol at night, i have huge hunger mid morning the next day and really struggle to continue with the fasting period.

    • Andy Fossett

      I notice the same thing, Vlad. A couple of cups of coffee, maybe with a bit of heavy cream, usually hold me over, but sometimes I just have to break some eggs and get more protein in earlier than usual.

  • Andy Fossett

    Hmm, without knowing where these people are getting their info, I’d have to agree with what Nate’s saying here. I’ve never heard that the body can’t use carbs after exercise. In fact, most research I’m aware of points to increased utilization after exercise, but I’m not nearly as deep into this as Nate is.

    But there’s no need to rush it in any case. A solid meal within an hour or so of training is probably better for most people than some weird “shake” full of artificial sweeteners and other crap.

  • Andy Fossett

    Exercise stimulates muscle growth, but you need the raw materials and fuel from food as well.

    Anyone saying that diet -or- exercise is doing all the work is misguided. It’s always a combination of nutrition, exercise, and recovery (that last one almost always gets left out of the equation).

  • Julia

    buying it

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