Rucking Nutrition 101: Hydration, Protein, Creatine, & Collagen with Kyle Kamp (Part 2)

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Have you ever wondered if you should drink a

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protein shake after one of your long rucks? Well,

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our guest today, Kyle Camp, goes into detail

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when you should and shouldn't consider it. This

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episode is a continuation of my conversation

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with Kyle Camp from Valley to Peak Nutrition

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and the Valley to Peak Nutrition podcast. I recommend

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you go back and listen to episode 19, which is

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part one of our conversation, because in part

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one we covered the fundamentals of fueling your

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rucks. But today, we're taking it a step further.

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In addition to talking about post -ruck protein

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consumption, Kyle cuts through the noise on supplements,

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hydration myths, and post -ruck nutrition so

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you can stop guessing and start fueling your

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training with confidence. You're listening to

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the Rucker's Edge podcast, a show all about rucking

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that is designed to help you improve your rucking

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routine, lose weight, and ultimately gain your

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strength and energy back. Each episode dives

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into the science, stories, and strategies behind

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rucking. You'll learn from top ruckers, coaches,

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nutrition experts, and performance specialists

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who break down what it takes to train smarter,

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recover faster, and stay ready for the next challenge.

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So whether you're new to rucking or it's already

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logged hundreds of miles, this is the show for

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you. I'm your host, Spencer. Thanks for listening

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in. Please enjoy the second half of my conversation

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with Kyle Camp. I want to talk about just drinking

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water. You know, ruckers, typically we put water

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in these bladders. We stick them in the ruck

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along with our weight plates. Is it best to drink

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smaller sips more often or large quantities less

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often? Or it doesn't matter. I don't think it

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does, again, because if we're taking your average

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person with a busy life who has a lot of responsibilities

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and is simply trying to do something to be active,

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to play with their kids and hang out, they're

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not trying to be some physical specimen and big

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endurance athlete, right? They, for the most

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part, are not probably... going to notice a significant

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difference between small sips and big gulps so

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long as the net the net volume is matched for

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their need right now let's say that you've got

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a big i i know a couple of folks in our own program

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who have been in big ruck groups and they'll

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plan once per quarter and all day rock right

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into the into the mountains into the hills or

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whatever Now, the idea is, is that you want to

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be getting a specific amount of water in per

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hour per every other hour. But the main reason

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for that is so you don't get too far behind on

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the day. So again, what's better? Is it big gulps

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or little sips? And I don't know that it matters,

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but we do find people tend to hit that total

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per day mark easier if they're taking small sips.

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I think too, just from a practical standpoint,

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my observation working with people, the biggest

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barrier is just remembering to drink at all.

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You have people who maybe they run out of water

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and they don't feel like taking their ruck off

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and filling their bladder back up, or maybe they're

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doing a water bottle instead of a... And they

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don't feel like stopping and pulling it out of

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the bag or the water pocket sleeve if they're

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carrying, you know, a different pack. Or they

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don't feel like stopping to pee so they don't

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drink at all. Or, you know, name your reason

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for not drinking. We tend to find that leads

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to more problems than someone being under a specific

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mark, right? Like if that specific mark is, oh,

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you need. You know, 2 .8 liters on this rock

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to maintain optimal performance. And this guy

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gets 2 .4. We don't find him falling apart at

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the finish line because he missed 0 .4 liters.

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We find the guy who's got 2 .4 liters left and

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he didn't drink anything falling apart because

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he didn't want to stop and pee. So, you know,

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that's I think the bigger thing, again, is just

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like don't get in all of nutrition. Don't get

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too spun up on the nuances. find the basics,

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become an absolute master of them and do them

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with relentless consistency. And I would venture

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to guess that most people would see a dramatic

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improvement in whatever outcome it is that they

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want, be it performance or weight or body composition

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or whatever. Mastering the basics always does

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it. Okay, let's move into post -rucking. So after

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the ruck, we did our cool down, we threw the

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rucksack down. Should we consume a... protein

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shake after we rock because I know previously

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you mentioned proteins good for rebuilding muscle

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should Rutgers actually be drinking protein shakes

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I'm gonna rephrase that and say do Rutgers have

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to drink a protein shake the answer is no and

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I'm gonna Break that down in two ways. Number

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one, we are assuming again, your daily nutrition

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habits are good. And if your daily nutrition

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habits are good, you are probably getting a distribution

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of protein across the day, right? So therefore,

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whenever you stop rucking, there is probably

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already some protein in your bloodstream for

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your muscle to draw from and begin the rebuilding

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process. And you're probably going to be eating

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breakfast, lunch, or dinner, depending on what

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time of day you rock, sometime within the next

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couple hours of you finishing. Which means before

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the current protein in your bloodstream is ever

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gone, you're going to be replenishing again.

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So that's number one. Number two, if you are

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consuming... decent protein throughout the course

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of the day especially from whole foods there

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is no need to then go add more in so like a phrase

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we love to use here is water does not get more

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boiled the longer it sits on the stove once it's

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already boiling so if you've already met your

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daily protein threshold through your good habits

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and good food there's nothing that would suggest

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going even above and beyond that's going to get

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you anything more which is Which is exactly why

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I tried to spend some time early on in the podcast

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saying, look, if you have generally good nutrition

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habits on your day -to -day basis, it takes care

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of everything. All these nuances, all these little

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things, none of that stuff matters. If you have

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a good and decent composition of general and

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daily good nutrition habits, it kind of takes

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care of everything else. And so you don't necessarily

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need an additional. protein supplement now this

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gets better about the worst thing that you can

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do is have prolonged periods of time between

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meals right so now this fits the group of like

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people who like to fast whether it's like intentional

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or unintentional because of their their job let's

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say if if you finish your rock and there is a

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prolonged period of time between your meals let's

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say that you eat at 7 p .m and you rock at 8

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let's say you rock at 10 p .m because it's the

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only time that you can get it in and you don't

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plan to then eat again until 7 a .m or 10 a .m

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the next day i would in that scenario have a

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protein drink or a protein rich meal somewhere

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in there just to make sure that there's some

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protein still in the bloodstream for my muscle

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to repair from Right. So, again, goes back to

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if you have general, you know, decent nutrition

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habits, it really reduces the need for all the

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nuance. But if for some reason you don't, then,

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you know, just having a protein rich meal anywhere

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in there can help fill the gap. For those moments

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when you need to take in some protein, I've recently

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seen orgain. I think it's a plant based protein.

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Do you need to take more of that as opposed to

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a whey protein? That's a good question. There

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are plant -based proteins and there are animal

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-based proteins. For the most part, animal -based

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proteins are going to be absorbed better and

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they're also going to have a higher percentage

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of individual muscle building blocks in the ratios

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your muscle needs them than plant -based proteins

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of any kind. Say peas, for example. Peas have

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protein, but They don't necessarily have that

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ratio that we need to rebuild a muscle. And the

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absorption of those are less, which would suggest,

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and it is true, for someone who is on a plant

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-based diet, they tend to need a higher daily

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protein intake because we know those are not

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going to be absorbed as well as animal -based

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products. Now, it gets a little more complicated

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when you talk about supplements because those

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organe products and soy -based... protein shakes

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do have the concentration of building blocks

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and are fairly well absorbed. And so in the case

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specifically of non -animal based, like a whey,

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because whey is derived from dairy, and a non

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-animal based supplement like orgain, I would

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say they're fairly even because of where it's

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derived from and the processing that takes place

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with those orgain shakes. Okay. So, yeah, you

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could do, you know, you could do either. I think,

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again, it just comes down to preference. You

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mentioned the supplements there just briefly.

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I do want to talk about a few supplements because

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one of them, creatine, has been like a hot topic,

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I guess, in the world of nutrition. And I think

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you just did a podcast episode about it, actually.

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Should we be including that in our protein shakes

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as Rutgers? Yeah, we did. We just did a big kind

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of deep dive summary on that because, you know,

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creatine. Has been around for a long time. I

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can remember in high school, guys, in my high

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school, which was a long time ago, taking that

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and, you know, hitting the weight room. And basically

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from that period up until about two to three

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years ago, the recommended dose was five grams

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or so. And, you know, the thinking on that was,

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number one, we see the most like the place that

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we see it being potentially the most effective.

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is in short burst activities. So think of a sprinter

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or think of an Olympic weightlifter who does

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a lot of what we call Olympic weightlifting that

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are compound movements that you're not doing

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a whole lot of, but they require a large burst

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of energy in short periods of time. So we've

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seen creatine be affected there. And part of

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that is because it replaces the energy system

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involved with movements like that short burst

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of activity. Now, Outside of that, we've never

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really seen any potential benefits for it unless

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someone does not have an external intake of it.

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And so meat naturally contains some creatine.

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And so you'll see some research that say like

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there's a 50 % chance that a person is even a

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quote unquote responder. And a great example

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of people who are responders are people who don't

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have an external source of creatine for meat

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intake. So vegetarians, right? So you get a vegetarian

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who doesn't have an external source of creatine

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intake, start to take creatine. They may notice

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some benefits. Recently though, like the recommended

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doses climbed from five grams to 20 grams. And

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there are some complications that come up with

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20 grams because some people can't hardly stomach

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that much of it. And so I would say it boils

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down to this. You know, I, because rucking is,

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does not fall into that category of short burst

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type of activities. I wouldn't say that a person

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needs it. However, it is really, really, really

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well studied. And we don't find many downsides

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to taking it in terms of it causing you a problem

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or affecting your health at all. So if a person

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wanted to try it and see if they can feel and

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notice a tangible difference when they do it,

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they most certainly could. We don't find that

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to be the case. And even in the case where people

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are now suggesting to take 20 grams per day,

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which is a pile of creatine, a lot of that is

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in... um, you know, is showing quote unquote,

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showing improvement in cognitive benefits. Now

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I say quote unquote, because the studies are

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very, very limited. And even of the studies that

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we have, the sample size is really, really small.

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And so when you, when you look at supplements,

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you, you have to, I think, ask yourself two things.

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One, what does the research say? Two, do I notice

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it being a benefit? And what I mean by that is

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before I took it, I didn't get a benefit that

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I actually noticed after I started to take it,

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right? And in the research side of things, I

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can find you an article to... to read whatever

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you want it to read in. I can find you an article

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for every supplement on the planet that says

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there's a benefit. And I can find you an article

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for every supplement on the planet that says

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that same supplement that showed benefit isn't

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effective, right? So here you have to ask yourself

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this. You have to say, you have to look at everything

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with nutrition and research and say, Has this

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been done in lots and lots and lots of people

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to the point of where we could say that it's

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been seen a certain outcome has been seen so

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many times among all of these people that we

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can now isolate it and say it's that thing that

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we are studying that makes the difference. Yeah.

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And if that's the case. then yeah, I might have

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some interest in looking at that. But in the

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topic of, you know, creatine in these huge doses

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and cognitive benefits and all this stuff that

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you hear on all of these, you know, I won't call

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them out specifically, but new podcasts, we don't,

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it's brand new research. It's not done among

00:14:12.309 --> 00:14:16.570
huge groups of people. And it's, you know, very

00:14:16.570 --> 00:14:19.830
like, I would encourage people to go listen to

00:14:19.830 --> 00:14:21.370
this podcast we just did. There's an article

00:14:21.370 --> 00:14:24.320
linked in there too. And basically when we started

00:14:24.320 --> 00:14:26.279
saying, oh, yeah, 20 grams is the dose, there

00:14:26.279 --> 00:14:28.840
was a research study among a small group of people.

00:14:29.519 --> 00:14:31.340
And I would encourage them to go read that article

00:14:31.340 --> 00:14:33.639
because it's a small sample size. And I think

00:14:33.639 --> 00:14:36.759
it's wasn't done well, not done, not done well

00:14:36.759 --> 00:14:38.620
enough for me to say, like, that's what we should

00:14:38.620 --> 00:14:40.899
take. I should I should say. Sure. Like, that's

00:14:40.899 --> 00:14:42.580
not the science we should be basing all of our

00:14:42.580 --> 00:14:44.220
decisions off. I'm glad you brought that up.

00:14:44.220 --> 00:14:46.740
Yeah, you can do a lot with. Sample size variations

00:14:46.740 --> 00:14:50.460
and different statistical analyses. You can kind

00:14:50.460 --> 00:14:53.440
of create any narrative you want to almost. Yeah,

00:14:53.460 --> 00:14:55.879
I mean, you know that just in your profession,

00:14:56.000 --> 00:14:59.039
right? I mean, you can, I can, I'll give you

00:14:59.039 --> 00:15:03.360
a great example. So let's say that, for example,

00:15:03.500 --> 00:15:07.620
years ago, green tea extract was like big in

00:15:07.620 --> 00:15:10.039
terms of it increases your metabolism and aids

00:15:10.039 --> 00:15:12.919
in weight loss. But when you would go to read

00:15:12.919 --> 00:15:16.299
this particular article. The headline would say

00:15:16.299 --> 00:15:19.779
green tea extract increases metabolism and aids

00:15:19.779 --> 00:15:22.120
in weight loss. But when you read the actual

00:15:22.120 --> 00:15:25.340
research, you find that the group who took green

00:15:25.340 --> 00:15:30.919
tea extract did have a higher calorie burn per

00:15:30.919 --> 00:15:34.779
day. And that calorie burn was three more calories

00:15:34.779 --> 00:15:39.929
per day than the sample group. So you can technically

00:15:39.929 --> 00:15:43.230
say, yeah, it increased their metabolism, which

00:15:43.230 --> 00:15:45.809
would lead to weight loss. But will three calories

00:15:45.809 --> 00:15:49.490
burned per day mean more weight loss and a different

00:15:49.490 --> 00:15:53.870
life for me? No, no way. And that's the problem

00:15:53.870 --> 00:15:56.250
is you have a lot of these podcasts and you have

00:15:56.250 --> 00:15:58.309
a lot of social media and you have a lot of Instagram

00:15:58.309 --> 00:16:02.769
memes saying, oh, this product or this thing

00:16:02.769 --> 00:16:05.690
or this dietary approach leads to this outcome.

00:16:06.509 --> 00:16:12.230
And yes, but is that outcome actually going to

00:16:12.230 --> 00:16:15.950
be noticed by the person? No, not three calories,

00:16:16.070 --> 00:16:19.549
not 20 grams of creatine, not whatever, right?

00:16:19.950 --> 00:16:23.250
Right now, I think there's – and that's what

00:16:23.250 --> 00:16:26.679
I would say. we find your average person is really

00:16:26.679 --> 00:16:29.299
confused by is it's like, I hear all of this

00:16:29.299 --> 00:16:32.419
over here. I hear other people saying, no, that's

00:16:32.419 --> 00:16:34.740
not true. And I just have no idea what to believe.

00:16:34.799 --> 00:16:36.080
And that's what's tough about nutrition right

00:16:36.080 --> 00:16:38.899
now is, you know, people have never had more

00:16:38.899 --> 00:16:42.820
access to information and knowledge and never

00:16:42.820 --> 00:16:45.419
been more confused. And that's, that's what's

00:16:45.419 --> 00:16:48.809
tough. Yeah. One of my favorite misuses of science

00:16:48.809 --> 00:16:51.450
or decision making based on science is getting

00:16:51.450 --> 00:16:53.929
causation and correlation mixed up. I see it

00:16:53.929 --> 00:16:56.269
way too frequently. I can't tell you how frustrating

00:16:56.269 --> 00:16:59.649
that is. More with Kyle in just a moment, including

00:16:59.649 --> 00:17:01.870
his take on another popular supplement on the

00:17:01.870 --> 00:17:04.539
market. But I want to take a quick break to say

00:17:04.539 --> 00:17:06.599
thanks for listening to the podcast. Please text

00:17:06.599 --> 00:17:08.519
this episode with a fellow Rucker that might

00:17:08.519 --> 00:17:10.779
find it interesting or a friend that could benefit

00:17:10.779 --> 00:17:13.140
from Rucking. Sharing this episode would help

00:17:13.140 --> 00:17:15.259
the show grow and help more people improve their

00:17:15.259 --> 00:17:21.059
health and their lives. Okay, back to it. Moving

00:17:21.059 --> 00:17:23.700
on to the next supplement, we're big on smoothies

00:17:23.700 --> 00:17:26.339
in our households, and I've got a lot of joint

00:17:26.339 --> 00:17:28.940
pain, so I've been using collagen supplements,

00:17:29.299 --> 00:17:31.859
but I've seen some conflicting conclusions, and

00:17:31.859 --> 00:17:33.440
I wanted to get your professional opinion on

00:17:33.440 --> 00:17:36.339
it. Are they effective? Because I've read that

00:17:36.339 --> 00:17:37.900
they're supposed to help lubricate your joints,

00:17:38.000 --> 00:17:41.119
but some of the data doesn't necessarily indicate

00:17:41.119 --> 00:17:43.200
so. I was just kind of curious what your thoughts

00:17:43.200 --> 00:17:46.180
were. Yeah, this is one that kind of goes back

00:17:46.180 --> 00:17:50.319
and forth as well, and I would say... We kind

00:17:50.319 --> 00:17:53.779
of find exactly what you're describing. Number

00:17:53.779 --> 00:17:57.619
one, it's hard to determine people who do report

00:17:57.619 --> 00:18:00.160
an improved outcome. Is that because they just

00:18:00.160 --> 00:18:02.240
simply increased their protein intake to where

00:18:02.240 --> 00:18:04.500
now they're meeting the minimum threshold? And

00:18:04.500 --> 00:18:06.660
if it had been from something other than collagen,

00:18:06.740 --> 00:18:08.819
they would have seen the same effect, right?

00:18:08.859 --> 00:18:10.539
Because we do know that protein is responsible

00:18:10.539 --> 00:18:14.359
for the improvement of. Hair growth, it's responsible

00:18:14.359 --> 00:18:18.539
for the repair and retention of muscle, prevention

00:18:18.539 --> 00:18:22.140
of muscle loss, etc. The one thing that is hard

00:18:22.140 --> 00:18:27.420
to completely write collagen off for is every

00:18:27.420 --> 00:18:30.200
protein has a different composition of amino

00:18:30.200 --> 00:18:33.359
acids. And amino acids are the main building

00:18:33.359 --> 00:18:38.099
blocks that are to make up or be responsible

00:18:38.099 --> 00:18:42.029
for rebuilding a muscle. It is believed that

00:18:42.029 --> 00:18:46.630
the amino acids mainly responsible for joint

00:18:46.630 --> 00:18:49.750
health have a higher percentage in collagen than

00:18:49.750 --> 00:18:55.670
in other proteins, right? And that is the one

00:18:55.670 --> 00:18:58.329
thing that would convince me that, yes, there

00:18:58.329 --> 00:19:03.109
is some reason to take collagen if the goal is

00:19:03.109 --> 00:19:06.190
joint health. But like you were saying, and you

00:19:06.190 --> 00:19:09.609
were right, We also have enough studies that

00:19:09.609 --> 00:19:12.230
say, yeah, it really doesn't matter what type

00:19:12.230 --> 00:19:14.569
of protein you consume. So long as you're meeting

00:19:14.569 --> 00:19:17.130
your daily need, you're going to get the benefit

00:19:17.130 --> 00:19:19.890
out of it. And just isolating collagen protein

00:19:19.890 --> 00:19:23.490
does not necessarily mean that you're going to

00:19:23.490 --> 00:19:26.910
get better, stronger joints, et cetera. And honestly,

00:19:27.049 --> 00:19:29.630
I just think that the data is too conflicting

00:19:29.630 --> 00:19:33.470
and the arguments. for collagen being pro collagen,

00:19:33.630 --> 00:19:36.210
being those certain amino acids that are responsible

00:19:36.210 --> 00:19:40.049
for joint health. Like that's just, uh, that's

00:19:40.049 --> 00:19:44.789
believable to be Frank. And, and I don't, we,

00:19:44.849 --> 00:19:46.990
I don't think that we've got enough on either

00:19:46.990 --> 00:19:49.490
side to completely write either of them off.

00:19:49.549 --> 00:19:52.529
And even in, you know, even in our own, even

00:19:52.529 --> 00:19:54.869
in our own profession, there's some butting of

00:19:54.869 --> 00:19:57.859
the heads where you've got. really, really reputable

00:19:57.859 --> 00:20:01.319
people, really, really reputable scientists saying,

00:20:01.420 --> 00:20:03.900
you know, who have no affiliation with collagen

00:20:03.900 --> 00:20:06.720
companies at all saying, no, they're like, we

00:20:06.720 --> 00:20:09.220
think there is something to this. And then you've

00:20:09.220 --> 00:20:10.740
got other scientists who have studied and they're

00:20:10.740 --> 00:20:13.420
like, we don't find that. And so again, I think

00:20:13.420 --> 00:20:16.440
that's, this is one of those ones where I would

00:20:16.440 --> 00:20:19.460
say, have a person take it and you'll have people

00:20:19.460 --> 00:20:23.450
take it and they will, they will report. they

00:20:23.450 --> 00:20:26.410
can subjectively feel their joints don't hurt

00:20:26.410 --> 00:20:29.369
anymore. And in that case, whether placebo or

00:20:29.369 --> 00:20:35.029
not, take it, right? But if you take it and it's

00:20:35.029 --> 00:20:37.650
an added expense and it's a burden to be on your

00:20:37.650 --> 00:20:40.589
routine every morning and you can't make heads

00:20:40.589 --> 00:20:42.450
or tails as to whether or not it's doing anything,

00:20:42.630 --> 00:20:46.950
I would put my focus and concentration on just

00:20:46.950 --> 00:20:49.349
trying to meet my daily protein needs. Gotcha.

00:20:49.470 --> 00:20:52.039
Yeah, I appreciate that explanation. I have this

00:20:52.039 --> 00:20:54.000
one. I don't know what you're, Kyle, I don't

00:20:54.000 --> 00:20:55.980
know if you have a hard stop at this time. We've

00:20:55.980 --> 00:20:58.259
gone a little over. I'm good to keep going for

00:20:58.259 --> 00:21:00.460
a few more minutes if you are. Yeah, yeah, let's

00:21:00.460 --> 00:21:03.319
keep going. Insulin resistance and diabetes has

00:21:03.319 --> 00:21:05.500
become a significant problem in the United States

00:21:05.500 --> 00:21:08.420
and it's getting worse. These questions are more

00:21:08.420 --> 00:21:11.160
exercise physiology. So if this is not within

00:21:11.160 --> 00:21:13.259
your wheelhouse, please let me know if you don't

00:21:13.259 --> 00:21:15.859
want to answer that. But I am curious, how does

00:21:15.859 --> 00:21:19.619
rucking affect blood glucose and insulin sensitivity

00:21:19.619 --> 00:21:21.779
compared to like other forms of exercise like

00:21:21.779 --> 00:21:23.920
running and strength training? I know that's

00:21:23.920 --> 00:21:27.059
not necessarily a dietary question, but it's

00:21:27.059 --> 00:21:30.779
sort of adjacent. It is. I mean, it somewhat

00:21:30.779 --> 00:21:34.599
is. And you're right. It is adjacent to the field.

00:21:34.619 --> 00:21:40.119
And I would say. I would say this. Any exercise

00:21:40.119 --> 00:21:43.640
is going to help with that. It's going to help

00:21:43.640 --> 00:21:46.059
with insulin sensitivity. It's going to help

00:21:46.059 --> 00:21:48.839
with glucose levels and all of that in one big

00:21:48.839 --> 00:21:52.440
way. When we move and when we are active, your

00:21:52.440 --> 00:21:55.539
cells are now more receptive to carbohydrate.

00:21:56.200 --> 00:21:59.119
And that is going to help put those into the

00:21:59.119 --> 00:22:01.599
muscle instead of leaving them in the blood,

00:22:01.740 --> 00:22:04.279
which is where a lot of the complications with

00:22:04.279 --> 00:22:07.480
increased glucose levels come from in diabetes

00:22:07.480 --> 00:22:12.619
forms, etc. What rucking has that some of the

00:22:12.619 --> 00:22:16.299
others you mentioned doesn't have is accessibility.

00:22:17.079 --> 00:22:21.670
Nearly everyone can do it. And it's fairly low

00:22:21.670 --> 00:22:24.910
impact. You can make it as hard or as easy as

00:22:24.910 --> 00:22:27.609
you want it to be just by sliding a weight in

00:22:27.609 --> 00:22:30.890
or out of your pack, right? And that is the number

00:22:30.890 --> 00:22:35.970
one thing with nutrition and fitness is you have

00:22:35.970 --> 00:22:40.190
to give people something that's practical. The

00:22:40.190 --> 00:22:43.329
world and the internet is full of how to optimize.

00:22:50.190 --> 00:22:53.650
commit to optimization and you know five hours

00:22:53.650 --> 00:22:56.529
zone two workouts every single day I don't have

00:22:56.529 --> 00:23:00.269
the time to commit to optimization writing these

00:23:00.269 --> 00:23:02.589
really technical programs but I can put on a

00:23:02.589 --> 00:23:04.470
backpack with a little weight in it and go move

00:23:04.470 --> 00:23:07.869
and so what you start to have is you have approachability

00:23:07.869 --> 00:23:13.289
which means because there's no barrier to entry

00:23:13.289 --> 00:23:16.009
to people for rucking, they're more likely to

00:23:16.009 --> 00:23:18.650
do it. And because they feel like they can do

00:23:18.650 --> 00:23:20.990
it, that's going to feel like a win to them.

00:23:21.089 --> 00:23:23.710
And that's going to build consistency. And so

00:23:23.710 --> 00:23:25.950
with all of these things, nutrition or fitness

00:23:25.950 --> 00:23:30.150
related, you don't get the health benefits from

00:23:30.150 --> 00:23:32.950
them or the performance benefits from them without

00:23:32.950 --> 00:23:35.430
consistency. Doing any of this stuff one time

00:23:35.430 --> 00:23:37.769
is not going to do anything for you. But if you

00:23:37.769 --> 00:23:41.230
do these things, every day for, or, you know,

00:23:41.230 --> 00:23:44.869
five days a week for six months, that's a different

00:23:44.869 --> 00:23:47.970
person. Right. And so that's, that's the main,

00:23:48.029 --> 00:23:51.130
that's what I would say is that any exercise

00:23:51.130 --> 00:23:56.150
or activity is going to aid in any improvement

00:23:56.150 --> 00:24:00.410
of health outcomes. What rucking has that long

00:24:00.410 --> 00:24:03.089
distance running does not have that heavy lifting

00:24:03.089 --> 00:24:05.289
does not have that some of these other things

00:24:05.289 --> 00:24:08.190
do not have is a barrier to entry for most people.

00:24:08.640 --> 00:24:11.220
Right. It's very approachable. Yeah. And because

00:24:11.220 --> 00:24:13.759
of that, people are more likely to engage in

00:24:13.759 --> 00:24:15.819
it. And if you can get them to consistently engage,

00:24:16.140 --> 00:24:18.420
they get the health outcome. Totally agree. And

00:24:18.420 --> 00:24:20.720
what I found, it's sort of like a gateway exercise

00:24:20.720 --> 00:24:22.839
to once you once you start rucking, you start

00:24:22.839 --> 00:24:24.460
to see improvements in your health. You kind

00:24:24.460 --> 00:24:27.339
of want to start exploring other exercise forms

00:24:27.339 --> 00:24:28.819
and maybe you're going to start lifting weights.

00:24:28.880 --> 00:24:30.240
Maybe you're going to start running. Who knows?

00:24:30.420 --> 00:24:32.940
But thanks for that. I appreciate that. And then

00:24:32.940 --> 00:24:36.140
lastly, my last question related to this is what's

00:24:36.140 --> 00:24:37.940
what would be some of the best ways to prevent?

00:24:38.460 --> 00:24:41.920
post -exercise hypoglycemia after a long intense

00:24:41.920 --> 00:24:45.339
rock like a a weekend you know eight ten miler

00:24:45.339 --> 00:24:50.200
yeah i would i would loop in most of our conversation

00:24:50.200 --> 00:24:54.759
to this point and say number one and this this

00:24:54.759 --> 00:24:58.660
may not need to be said, but number one, if a

00:24:58.660 --> 00:25:01.559
person isn't symptomatic to that, I wouldn't

00:25:01.559 --> 00:25:03.440
then put that in their head. They're going to

00:25:03.440 --> 00:25:06.259
become that, right? It's not like every person

00:25:06.259 --> 00:25:09.799
becomes hypoglycemic after they do any sort of

00:25:09.799 --> 00:25:12.440
a physical activity. And again, for people who

00:25:12.440 --> 00:25:14.319
are listening, hypoglycemic means you get low

00:25:14.319 --> 00:25:16.660
blood sugar levels and then the effects of that.

00:25:17.559 --> 00:25:20.680
However, if you're doing nine or 10 miles, it

00:25:20.680 --> 00:25:22.519
goes back to our totals and timing conversation.

00:25:23.599 --> 00:25:26.400
The prevention of hypoglycemia after you get

00:25:26.400 --> 00:25:28.980
done rucking starts in the two to three hours

00:25:28.980 --> 00:25:30.839
it takes you to get done with the ruck. Are you

00:25:30.839 --> 00:25:33.279
fueling on that ruck? Are you taking in the right

00:25:33.279 --> 00:25:35.259
type of fuel? Are you taking in the right amount

00:25:35.259 --> 00:25:38.799
of fuel? And if the answer to all of those things

00:25:38.799 --> 00:25:43.099
are yes, yes, and yes, there is no hypoglycemia

00:25:43.099 --> 00:25:45.259
to be had at the end of that ruck, if that makes

00:25:45.259 --> 00:25:50.730
sense. Absolutely. You can get delayed hypoglycemia,

00:25:50.769 --> 00:25:53.509
which is if the RUC was really challenging for

00:25:53.509 --> 00:25:56.549
you, when you stop, the muscle will immediately

00:25:56.549 --> 00:25:59.809
begin trying to recover and it will use the fuel

00:25:59.809 --> 00:26:03.410
that you've taken in to try to begin that recovery.

00:26:03.769 --> 00:26:07.609
So if you have a significant period of time where

00:26:07.609 --> 00:26:10.730
you haven't eaten anything, it will totally deplete

00:26:10.730 --> 00:26:13.930
what you've got there and you will feel low blood

00:26:13.930 --> 00:26:17.559
sugar and shaky hours after the RUC. Because

00:26:17.559 --> 00:26:19.599
it's already used the fuel and it needs more.

00:26:19.759 --> 00:26:22.980
And in that case, again, it goes back to our

00:26:22.980 --> 00:26:26.319
original conversation of, are your daily nutrition

00:26:26.319 --> 00:26:29.019
habits good? Do you have a good composition of

00:26:29.019 --> 00:26:32.099
the meals? Are you eating with semi -regularity?

00:26:32.160 --> 00:26:34.539
And if the answer to those things are yes, you

00:26:34.539 --> 00:26:37.599
avoid most problems and you avoid most nuances

00:26:37.599 --> 00:26:39.799
like we talked about earlier with needing supplements

00:26:39.799 --> 00:26:42.599
or having to worry about timing and pounding

00:26:42.599 --> 00:26:44.940
protein shakes after you get done and all those

00:26:44.940 --> 00:26:47.440
other things. Excellent. Thanks for that, Kyle.

00:26:47.640 --> 00:26:50.619
This has been a fantastic conversation. I'm really

00:26:50.619 --> 00:26:52.799
appreciative of your time. You've provided so

00:26:52.799 --> 00:26:55.700
much valuable information for our audience. Thanks

00:26:55.700 --> 00:26:58.940
so much. Before we go, if listeners are curious

00:26:58.940 --> 00:27:00.900
about the services that you provide through Value

00:27:00.900 --> 00:27:02.400
at a Peak Nutrition, where can they reach out

00:27:02.400 --> 00:27:07.420
to you? Yeah, we have a website. It's v2pnutrition

00:27:07.420 --> 00:27:11.160
.com, and the 2 is the number 2, not T -O, so

00:27:11.160 --> 00:27:15.779
v2pnutrition .com. We have a host of stuff on

00:27:15.779 --> 00:27:19.099
there, Spencer, from free information. We've

00:27:19.099 --> 00:27:21.339
got a couple of different courses that we have

00:27:21.339 --> 00:27:23.500
created on there if people want to learn more

00:27:23.500 --> 00:27:25.440
about nutrition and walk through those. We have

00:27:25.440 --> 00:27:28.319
a coaching program for people with bigger goals

00:27:28.319 --> 00:27:30.539
or longer goals or they want some personalized

00:27:30.539 --> 00:27:34.059
direction or what have you. We have a podcast

00:27:34.059 --> 00:27:36.480
as well that we put out biweekly episodes on

00:27:36.480 --> 00:27:38.940
and different guests and we cover rucking in

00:27:38.940 --> 00:27:41.200
there. We do a lot of backcountry hiking and

00:27:41.200 --> 00:27:44.680
hunting. you know, all sorts of stuff like that,

00:27:44.720 --> 00:27:46.140
that, you know, might be of interest to your

00:27:46.140 --> 00:27:48.180
audience, but everything's under Valley to Peak

00:27:48.180 --> 00:27:51.799
or v2pnutrition .com. Excellent. Yeah, I definitely

00:27:51.799 --> 00:27:53.619
recommend checking out the podcast, especially

00:27:53.619 --> 00:27:55.519
the one on creatine. It was packed with really

00:27:55.519 --> 00:27:58.220
good, useful information. Well, Kyle, thanks

00:27:58.220 --> 00:27:59.940
again, man. Really appreciate your time. Thanks

00:27:59.940 --> 00:28:02.640
for coming on today. Yeah, my pleasure. I appreciate

00:28:02.640 --> 00:28:05.519
you having me. All right. That wraps up my conversation

00:28:05.519 --> 00:28:09.240
with Kyle Camp. You can connect with him at v2pnutrition

00:28:09.240 --> 00:28:12.640
.com. That's the number two. in V2P Nutrition

00:28:12.640 --> 00:28:16.279
or at V2PNutrition on Instagram. If you want

00:28:16.279 --> 00:28:18.200
to reach out to me, head on over to TheRucker'sEdge

00:28:18.200 --> 00:28:21.980
.com or on Instagram at TheRucker'sEdgePod. If

00:28:21.980 --> 00:28:24.000
you enjoyed today's episode, make sure to follow

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or subscribe to the show so you're notified when

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new episodes are released. Okay, that's it for

00:28:29.380 --> 00:28:31.319
today. Thanks again for listening to this episode

00:28:31.319 --> 00:28:32.619
of The Rucker's Edge.