July 19, 2016 Podcast: 356: How Long Does It Take Muscles To Recover, Should You Stretch During Weight Training, Which Form Of Creatine Is Best & Much More. NEW! Have a podcast question for Ben? Click the tab on the right (or go to ), use the Contact button on the , call 1-877-209-9439, or use the “” form at the bottom of this page. ----------------------------------------------------- News Flashes: : (). () You can receive these News Flashes (and more) every single day, if you follow Ben on , , and . ----------------------------------------------------- Special Announcements: This podcast is brought to you by: -: Use discount code BEN for 20% off anything! -: Go to for 10% off supplements and foods and for 5% off fitness equipment. -: Enter code BEN at checkout to get $5 off and help support the show. -, and get ready for some epic stories on his morning, daily and evening routine! What did you miss this week? A clay mask, a park workout, a morning routine change-up, an epic post-race salad and more. NEW! August 6, 2016: Join Ben for the Portland Spartan Sprint and 4 hr Hurricane Heat. August 11-13, 2016: Ben is speaking at the Ancestral Health Symposium (AHS) in Boulder, Colorado. AHS is a historic three-day event created to unite the ancestral health movement and to foster collaboration among scientists, health professionals, and laypersons who study and communicate about health from an evolutionary perspective to develop solutions to our health challenges. Grab this that comes with a tech shirt, a beanie and a water bottle. And of course, this week's top iTunes review - gets some BG Fitness swag straight from Ben - ! ---------------------------------------------- Listener Q&A: As compiled, deciphered, edited and sometimes read by , the Podcast Sidekick. How Long Does It Take Muscles To Recover Jack says: How long does it take your muscles to fully recover after a weight training session? He currently does hard sessions 2-3x/week and wants to know if he's over training. He only gives his body 3 days rest before the next training session - is this enough time to allow his muscles to recover? In my response, I recommend: - - --- - - - - Should You Stretch During Weight Training? Larissa says: Is she wrong to be stretching each muscle group after she works them out with weights? She feels compelled to do this naturally and it feels amazing, but she noticed at the gym there's no stretching area and none of the giant guys working out around me stretch ever. Also, heavy cardio makes her gain weight. She's assuming its water. Is this always going to happen? In my response, I recommend: - The Ultimate Guide To Getting Rid Of A Back Hunch Kyle says: He's a huge fan of the podcast. For kyphosis, what are some really good exercises or treatments? He has a tendency to hunch and he tries to catch himself. He often puts his arms out to his side and puts his thumbs outwards - just always trying to correct his posture. He knows there's the sitting solution but he's wondering if there's any exercises or in-home treatments he can do. He's heard of things such as laying on a hardwood floor for minutes at a time, do you have any other suggestions? In my response, I recommend: - - - Which Form Of Creatine Is Best? Paul says: He's been taking 5g creatine for a couple of years for the cognitive and hormal benefits you've talked about on the podcast many times. The form he's been taking is the type you recommend, micronised creatine monohydrate. However he recently heard that creatine monohydrate needs to be periodically cycled out of the body due to the build up of waste products creatinine in the blood stream. Is this something he should be concerned with and would you recommend switching to a creatine HCL which supposedly does not cause a creatinine build up and is also supposed to be more bio-available requiring about half the normal dosage? In my response, I recommend: - --------------------------------------------------