**Key Takeaways from Matt Garstka's "Nutrition for Musicians":** 1. **Macro-Nutrient Focus:** Emphasizes the importance of a diet based on macro-nutrients (proteins, fats, carbohydrates) tailored to one's body weight and physical activity level. 2. **Protein is Crucial:** Highlights the significant role of protein in muscle recovery and growth, especially for active individuals like musicians and drummers. 3. **Balanced Macro Intake:** Stresses the need for a balanced intake of macros, noting that many people consume excess fat and insufficient protein. 4. **Whole Food Sources:** Recommends obtaining nutrients from whole foods like beef, chicken, egg whites, and whey protein for protein, and potatoes, rice, and oats for carbohydrates. 5. **Managing Hormones Through Diet:** Discusses the impact of diet on insulin and cortisol levels, important for muscle growth and stress management. 6. **Importance of Fats and Fruits:** Advises on healthy fat sources and the role of fruits in gut health due to their fiber content. 7. **Anti-Inflammatory Foods:** Lists foods like sauerkraut, fish oil, turmeric, and collagen that help in reducing inflammation and supporting joint health. 8. **Quality of Supplements Matters:** Underlines the importance of choosing high-quality supplements to avoid adverse effects. 9. **Diet Tracking and Personalization:** Encourages tracking food intake and adjusting the diet based on personal goals and responses, using tools like food tracking apps. 10. **Discipline and Habit Formation:** Concludes with the importance of discipline in dietary habits, which not only benefits physical health but also translates into other areas of life.
You're a legend, man. Seriously, this is such great information for anyone let alone young up and coming drummers that have never considered playing health through nutrition and diet. I'd love to see your workout routine as I believe we are about the same height other than mass. You have about 40 lbs on me. I'm 5'6". Thanks, man, for all you give back to the community. 🖤⚡️🖤
Modern times i see myself watching one of my favorite drummers of all time not only teaching me how to play drums like a god of time but also teaching me how to eat properly in a discipline way
Nutrition and fitness go hand in hand with music, ive been saying that for years and this proves that others peeps are doing it too! Cronometer is also my jam 🔥
Absolutely, being a drummer is the same as being an athlete especially if you're pushing the BPM and or playing alot of notes. Diet & sleep are both paramount just as equal as the working out part too. All of these will help the body do what we love better but helps the mental side just as much. I've found that cold showers in the morning and cold plunging every other day for 11 min per week total has helped with sustainablility and also gave me an up tick for the mental side. I use a nose strip at night for 30% extra oxygen intake and that helps me sleep better. Great video Matt
@@gabecelaj2901 Equate brand, cheap and very effective. Month supply for less than $10 @ Walmart. Make sure the nose bridge area is clean and dry. These are a game changer for sleep. I feel more rested after sleep now.
Hey Matt and Beth, it's Oz. I was lucky enough to meet y'all at a drum clinic. I can see you collaborate with Mike Israetel and Jeff Nippard as well as LeanBeafPatty. Watching them has helped me the past 2 years and your approach is pretty spot on towards good health. I'm working on strength training and slowly understanding how important nutrition plays a factor towards weight lifting and drumming. Thanks for the knowledge. Gains for days. -ThatDrummerOz
thanks to you matt and Craig Renolds i started to work out i am at 6 klio grams at the momentum upper legs torso arms 3 sets of 8 on every part..it works to ..hit a glas out of my glasses two times ,,,the joy of drumming ✌
I didn't realize until this video how much you and Andrew Huberman look alike, and I feel like you condensed alot of Hubermans podcast episodes into this video so props on that! I'm highly grateful for all of this info, ive been on a health kick for the past 2 years coming off of years of drug addiction and I don't ever see myself not working out and staying active after knowing the dark side of inactivity and poor diet. The difference between working out and not is drastic
I got so much respect for Matt Garstka's talent. It's so strange to see him talking to us about a health topic and not grooving behind the kit. But I'm here for it. Respect.
The thing about White Rice vs. Brown Rice Brown Rice is the same thing, except it has the bran and germ intact whereas white rice does not have it. Because it has the bran and germ intact (it's basically body armor for rice), it is more laborious to digest the rice, so it has lower net calories compared to white rice, hence being marketed as healthier. Unfortunately, that same bran and germ of the brown rice has been linked to Leaky Gut Syndrome from prolonged consumption so just be careful with that.
When your fave drummer talks about how to be a better human. Thanks Matt, I don't recall hearing too many musicians making a point of all of this awesome nutrition info.
Dude I thought you couldnt get cooler. Music and Gains is the WAY. This was simple and prob exactly what I needed to hear to understand why im always so fucking tired and cant pack on the weight i need while trying to eat clean.
It really is that simple, hit what you need for daily proteins always, protein powder is an amazing supplement. Get at the minimum 30-50g of fat, play with carbs per daily projected activity. if you wanna grow, more time under tension and food.
When I saw this in my feed my first thought was "what species are musicians that their metabolism is so vastly different from humans that they get special nutrition". I might've blanked out a bit. I was initially about to comment that your macros look really high considering any sports & nutrition studies, but then realized that despite the title this is directed to very specific group of people. The macros make much more sense after hearing how crazy high your activity levels are. Although 0.5x fat and 1x protein in lbs sounds like it's a tough diet, so stuffing foods (given that 0,3x in lbs for fat is somewhat common and safe starting point for hypertrophy goals). Personally I'd really stack up on carbs as the energy source at that point (also protein costs quite a bit) just because it's easier to eat more, that's my personal preference. An average musician I don't think will reach even close to your levels of activity. For regular people something like 1,3x bodyweight in kg is a very reasonable amount of protein even with hypertrophy goals. Actually when I looked at the studies on protein intake, the graphs on the data were quite messy. You could draw some regression lines, but it was really difficult to say if protein intakes between 1,3x and 2x bodyweight in kg did anything extra. For someone trying to maximise the efforts though the 2x in kg (1x in lbs) makes perfect sense. I respect anyone who is able to intake 3400 kcals a day for maintenance (and more if they're massing), let that be said. Those amounts usually already make most people sacrifice their nutrition to something that just allows them to get calories in. If anyone eats brown rice, broccoli and plain chicken breast for 3400 kcals they are made of steel mentally. When you said you consume even more protein when losing weight (or that's how I interpreted it because it made sense that way), despite being at the absolute cap of possible benefits from protein intake, makes sense knowing that it's been shown that slightly increasing your protein intake during weight loss helps fighting back the unavoidable muscle loss. I'd be perhaps slightly cautious about mechanistic studies if they haven't shown any controlled evidence of practical effects, nutritional science is full of single studies that in theory work but don't provide any practical or noticeable effects or haven't been repeated. The body tends to be quite a complex system that automatically balances things out and petri dish effects don't end up providing real life effects. Furthermore single studies regularly have statistical phenomena that don't show up in meta-analysis (if there's enough qualifying studies to perform a meta-analysis), and nutrition in general is a really difficult thing to study because rarely you get to control the subjects in a reasonable way for the study, so study settings can be just questionnaires or hardly managed to show effects that can be isolated to any individual variable. That being said anything that feels like it does something for an individual is good stuff, people are so varying and if something feels like it works, then it's a positive effect on general level. If anybody cares about a rather relaxed nutrition tracking app, I'd suggest checking out MacroFactor. It's the only one I was willing to pay for after trying out some popular ones. The app was developed by a couple of guys with PhD in sports and nutrition who are also previously professional lifters, bodybuilders, coaches and personal trainers. It made tracking and following my goals pretty hassle-free. There's something like 14 day free trial so people don't just have to believe my shill. It just made my life easier and also following the goals less stressful and less judgmental so hopefully others get the same benefit. Well, I also just enjoyed Stronger By Science and MASS communication about science and experience in lifting and nutrition, pretty level headed guys. Other than that Greg Nuckols with his three times powerlifting records, he's a beast.
Great video Matt. Thanks for the tips, you’ve officially make me track the macros again, I stopped tracking them around one year ago still training 5-6 days a week and eating healthy overall and without the tracking I found myself cheating more often and got 5 kilos. Time to go back to the discipline grind.
Very nice for you to give this lesson based on what you research, awesome ideia. Being honest, i just a guy that try to eat "less" than i would normally do and of course avoid sugar and fat the more i can, but not smoking, not drinking too much and drinking also helps. I stopped to work out but im back this year, going good so far, i stepped on this video because i was seraching for your drumming but its good to see your concern, about that. I do, probably would need a little more of protein, but until this day i never tried "whey protein" and those king of stuff.
Interesting to hear you talk about this! Repetitive strain injuries etc (and the body's ability to deal with them) are all extremely impacted by general inflammation - and the best way to reduce inflammation is to cut out pro-inflammatory shit, rather than add in anti-inflammatory shit, I've found. I wonder how easily you maintain your nutrition on tour!
Processed foods and sugar would be among the most inflammatory IMO. So yes, ALSO avoid those which you will if you stick to the Whole Foods I mentioned😊
Musicians and lifters just really don't have many options to reduce pro-inflammatory shit. After all you need to bang the drums to stay on point and you really need to hit the gym to keep the results coming. That's where the noticeable inflammation that most affects daily life comes from.
@@Jigsaw2533 Beef is not inflammatory at all. Meat doesn't contain anything that would trigger inflammation in the body. Dont believe the false information out there
Hey Matt, haven't seen you in a few years because I've kinda tuned out of the music space - but seeing you a few years later in such great shape is f***ing awesome. Happy for ya, keep spreading the word :)
You know, in the short time in this video, you've explained dietetic needs better than many in the medical community. You hit specific needs of the machine to keep it operating efficiently. The main thing is "natural" (not much is not altered by men) and local. Find the people who raise your food. Find out what food it/they consumes (vegetables eat too) because you're eating what they ate. Corporate farming should be avoided in most cases. Ask yourself, self? What is the purpose of a corporation? Answer? Profits. Corporate food makes people sick. Corporate medical promotes corporate pharmaceuticals. When that fails, it turns to surgery. All makes them money. Your diseases are a consistent stream of profits. Knowing what you're eating is the first step into abstaining from corporate disease.
Matt, I'm happy that you love working out and you and your lady are both looking great. I've been on a high fat diet for several years now (keto) because as we age carbs and sugar become the gateway to diabetes. Avoid sugar. When I carb load and go off keto is generally when I have a LEG DAY and so carb loading would look like your macro diet. I also drink Snake Juice "salt & No-Salt (potassium) in water" for electrolytes. By far the other thing for me is intermittent fasting. Also, every so often I go on an extended fast and for me that is really tuff because like you I love coffee. I drink mine with whipping cream and Kerrygold butter. I'm avoiding spiking my insulin while you're stimulating insulin secretion. Regardless, it is about timing the insulin. So, every time you eat anything it triggers an insulin spike and so what gets everyone that gets fat, fat is "snacking" You're a superhuman drummer who is now addicted to living large and getting big. The only problem I see is the ramifications of an eventual training injury... Back in the day I was in a powerlifting phase and wanted to get into a comp. I trained the 3 lifts 3X per week and ate everything in sight. I got big and I got fat. My training partner pushed me and so on this one day I was on the heavy day (1 day lots of sets, 1 day moderate sets, 1 day 5 rep max) I had work and missed a day so I went to the intended weight rather than hanging back. You work backward from your comp to today and must plan your increases to be at the correct poundages for your intended weight class in the comp or not even bother or you're just doing it for fun. I put 600 something on the bar and was doing sumo style deadlifts. I herniated a disk. The next day I couldn't make it to the bathroom and my girlfriend had to drag me to the bathroom. X-Rays, MRI, injections and then a microdiscectomy. It cost me my job as I was a carpenter, I couldn't train and for a long while I couldn't manup for my sweety. One second, slightly bad lift, loss of form for just one fraction...... Fed! My point is that Matt Garstka is to all of us the GDOAT and we want you to protect your limbs. I did carpentry and when I was coming up we didn't have nail guns and you had to drive nails w/ both hands all day long. All of the shock and abuse can cause tendonitis or worse. Dudes going up and down ladders all day carrying heavy S walking across some 2x4s driving nails bending over. Any way when you're young and strong you're on top of the world. My pal went skiing at Hunter Mountain, he was a mechanic at this Corp and he was great at it. Skiing, some parties and lots of girls. He always asked me to go and I just can't ski. Any way, I didn't see him for several days. He wiped out and somehow smashed up his index finger of his right hand. They had him in surgery and when he came back, called me up and I went to see him. He had this rod sticking out of his finger made of stainless steel and had to have more surgery but back in our area NJ. Well, he got laid off from his mechanic job because they had to get someone else. For you DRUMS are your job, your bread and butter, your work, your art and that is something that every dude here wishes we could do, hang w/ Matt and play drums even a little bit like Matt. Yngwie Malmsteen, at signings and meet-n-greets will not shake hands and well his hands are everything. Maybe he's taking it too far but sometimes a big dude will shake your hand and sort of test the other guy. Here is one: We were training for fitness at the local gym. 2 guys 1 girl. We were benching. We had her weights inside and our weights outside. We got done and the gym rule was that all plates needed to be racked and we were doing that. Her weights had some of those 2.5s and they got jammed between some 25s and I pulled all of the weights off in one shot and that little 2.5 fell on my big toe and broke it. It took like 4 months to recover and so everything was 1/2 assed. I remember someone said, "Dude, if you want big bis do a lot of straight bar curls!" It's true but you supinate to do that and as I found out w/ tendonitis of my arm that perhaps I should have just listened to my MP3s. OK said too much.... Thank you Matt and please make some more videos of you playing anything at all!!!
Who else assumed the title of this video was a musicial metaphor? "Musical nutrition". Pleasant surprised to be honest. If anyone is gonna make me take care of my nutrition, it would be Matt Garstka 🤣💚 forreal Thanks for this
Matt your awesome man! This video is different but at the same time very VERY important and I love the fact that you took the time to help others understand numbers and tracking macros because this definitely works and protein, carbs and fats are so important in the right dose and if you treat your body right you just feel like a million bucks 🎉 also congratulations to you and I'm assuming that was your lady lol but good job guys keep up the good work, it's worth the effort for sure👍👍
Crucial video. This is such an overlooked aspect. While it might be more important for drummers than others, I think most musicians engage in some form of repetitive movement that will put stress on tendons and ligaments. While I don't have any researched data on this, I can only give anecdotal evidence that every non-athletic, junk-food consuming guitarist I know has developed developed some type of strain or injury at some point, some of them chronical and even debilitating.
What a FUN video 🙂 I started ordering from a meal prep service that meets my macros within 95% and WOW. I'm gaining and barely doing anything. Hooray for a VERY active mind (brain consumes HUGE calories when you work it!)
Hi, and awesome video! Much respect for all you do! One thing I would add is that egg whites have avidin, which is a biotin-binding protein (vitamin B7, which you'd normally intake if you'd eat the yolk as well - it nature's bestest ever supplement), and it prevents your body from absorbing it. You could supplement it if you like, or you could eat the eggs whole. The benefits completely outweigh the little fat intake. All the best and keep it up! p.s. oh, and collagen needs to be hydrolysed in order to be properly absorbed and actually help your joints. Otherwise, it's just another simple protein source (which is great if that's what you're going for)
i love you! just adding for people that might not know: CARBS ARE NOT BAD, i know i literally CANNOT perform well without 350 MINIMUM carbs a day. i usually keep fat super low so I can have 4-500g of (healthy) carbs. i also have no technique though. anyway i miss you byeee xx
Great advice all around! Pro tip though, if you want any effect from the cacao in your shake, take the banana out! Bananas have an enzyme called polyphenol oxidase that keeps you from absorbing any kind of phenolic nutrition from cacao, berries, moringa, green tea etc etc.
Since you interested in drummer health Matt, Check out the rise in Cubital Tunnel Syndrome as it pertains to musicians. The idea is that us holding our phones with a bent elbow, like while in bed, and using our fingers to hold the phone and type,for years and years, Is causing a silent rise in both Cubital Tunnel Sundrome AND Carpal Tunnel Syndrome, in theory. I got WHACKED by it, six surgeries later, I’ll never be the same :/ If everyone notices how much their elbows are bent holding the phone and how much they are using their fingers with the Ulnar Nerve compressed day after day after day, Perhaps they can make adjustments before it’s too late!!! I LOVE that you are doing videos on this stuff, Thank You!
Y'know you got me good at drums as a kid Matt, now I'm, an adult and drum papa has made a nutrition video. and i must listen to drum papa. I shall eat better.
Daikon is actually a white radish that is also frequently pickled, brother man 😉 all delicious. I've rarely met a pickled vegi I didn't like. Dude those militant vegan are wild tho lol. Wild, and super off-putting.
I never used to weight train because in the jojo Mayer dvd he advised against it. I since found that my body needed to be stronger to prevent injury. Everyone is different I suppose!
For everyone looking for a seamless chicken protein source: get a Costco membership and grab their $5 giant rotisserie chickens. Debone the birds and meal prep weekly. Rinse and repeat. The membership pays for itself (Sam’s Club is also great, but I prefer the Costco birds for overall size and taste).
Awesome video, thank you Matt! Do you have any plans to make some videos on preventative care for drummers to avoid injury or do you have some resources for that?
I‘m a Type1 diabetic and drummer, drummer for 38 years now and Type1 for 43 years now - I HATE TO TRACK EVERYTHING!!!!!1! But yes, it’s necessary to succeed. Interesting Video.
Fantastic video - couple things to add: bacterial turnover in the intestine is good, but excess and/or the wrong kind can be bad (read about SIBO and endotoxin, respectively). As for fish oil, I really don't have a lot of experience with it, but if you read some of Ray Peat's articles, and the literature surrounding PUFA in general, I would avoid fish oils. That said, if it works for you, it works and that's more important than someone else's opinion. Nice job man, good to see you in good health :)
Hey Matt, not sure if you’ll see this but I’ll go ahead and ask. I saw this back when you originally posted but I’m having new issues. I’ve been playing drums most of my life, but just recently had a big resurgence in it and I now play 2-3 times a week for about 4-5 hours, and also weight train 3-4 times a week. I’m having pretty awful elbow issues and it seems like ulnar nerve entrapment, or it could also be tendon neuropathy or something. Have you experienced this with the sheer volume of playing you’re doing? I’ve been trying to do flexbar exercises and keeping my elbows straight at night but I’m really starting to struggle, I don’t want to stop playing though. Sorry for the long comment, just wanted to see if you have some specific advise from your experiences.
**Key Takeaways from Matt Garstka's "Nutrition for Musicians":**
1. **Macro-Nutrient Focus:** Emphasizes the importance of a diet based on macro-nutrients (proteins, fats, carbohydrates) tailored to one's body weight and physical activity level.
2. **Protein is Crucial:** Highlights the significant role of protein in muscle recovery and growth, especially for active individuals like musicians and drummers.
3. **Balanced Macro Intake:** Stresses the need for a balanced intake of macros, noting that many people consume excess fat and insufficient protein.
4. **Whole Food Sources:** Recommends obtaining nutrients from whole foods like beef, chicken, egg whites, and whey protein for protein, and potatoes, rice, and oats for carbohydrates.
5. **Managing Hormones Through Diet:** Discusses the impact of diet on insulin and cortisol levels, important for muscle growth and stress management.
6. **Importance of Fats and Fruits:** Advises on healthy fat sources and the role of fruits in gut health due to their fiber content.
7. **Anti-Inflammatory Foods:** Lists foods like sauerkraut, fish oil, turmeric, and collagen that help in reducing inflammation and supporting joint health.
8. **Quality of Supplements Matters:** Underlines the importance of choosing high-quality supplements to avoid adverse effects.
9. **Diet Tracking and Personalization:** Encourages tracking food intake and adjusting the diet based on personal goals and responses, using tools like food tracking apps.
10. **Discipline and Habit Formation:** Concludes with the importance of discipline in dietary habits, which not only benefits physical health but also translates into other areas of life.
If I ever met Matt in person I’d tell him it would be cool to hear his thoughts on other subjects, this is spot on 🙏💪
I want to know what Matt thinks about darksouls challenge runs ))
ask him for a collab! 😅
Hello SquillaKilla
Nice to see SquillaKilla like AAL/ Matt Garstka
Hi squilla, love your covers and no hit runs
I spent years developing this knowledge. Kids listen to this man. Your health is everything, and this video is ridiculously good and concise. 😮
wtf. I literally googled what your diet was last night trying to find something after watching a drum vid and now you upload this! wild synchronicity
I wish you would've googled it like 3 years ago 😂
So glad someone such as yourself is talking about this!
Thanks for all you do dear sir!!
Much love, much respect.
Happy New Year
Awesome video thank you. Missed opportunity to create the word "Nutricians" though
I'll one-up ya, ..NU-tricians lol.
You're a legend, man. Seriously, this is such great information for anyone let alone young up and coming drummers that have never considered playing health through nutrition and diet. I'd love to see your workout routine as I believe we are about the same height other than mass. You have about 40 lbs on me. I'm 5'6". Thanks, man, for all you give back to the community.
🖤⚡️🖤
You’ve been an inspiration on and off the drumset for a while brother! Thank you for this👌🏾
Modern times i see myself watching one of my favorite drummers of all time not only teaching me how to play drums like a god of time but also teaching me how to eat properly in a discipline way
Nutrition and fitness go hand in hand with music, ive been saying that for years and this proves that others peeps are doing it too! Cronometer is also my jam 🔥
Absolutely, being a drummer is the same as being an athlete especially if you're pushing the BPM and or playing alot of notes. Diet & sleep are both paramount just as equal as the working out part too. All of these will help the body do what we love better but helps the mental side just as much.
I've found that cold showers in the morning and cold plunging every other day for 11 min per week total has helped with sustainablility and also gave me an up tick for the mental side. I use a nose strip at night for 30% extra oxygen intake and that helps me sleep better.
Great video Matt
The nose strips for better sleep quality sounds interesting, is there a specific brand you use?
@@gabecelaj2901 Equate brand, cheap and very effective. Month supply for less than $10 @ Walmart. Make sure the nose bridge area is clean and dry.
These are a game changer for sleep. I feel more rested after sleep now.
Hey Matt and Beth, it's Oz.
I was lucky enough to meet y'all at a drum clinic.
I can see you collaborate with Mike Israetel and Jeff Nippard as well as LeanBeafPatty.
Watching them has helped me the past 2 years and your approach is pretty spot on towards good health.
I'm working on strength training and slowly understanding how important nutrition plays a factor towards weight lifting and drumming.
Thanks for the knowledge.
Gains for days.
-ThatDrummerOz
Dr Mike and Jeff are great. I've been learning a lot from them as I've been building up my home gym.
thanks to you matt and Craig Renolds i started to work out i am at 6 klio grams at the momentum upper legs torso arms 3 sets of 8 on every part..it works to ..hit a glas out of my glasses two times ,,,the joy of drumming ✌
let's get it baby
6 kilos seems a bit underweight for a human, you should probably eat more
I'd bet that this is the 1st nutrition video geared towards drummers on TH-cam. Really great! Thanks for this, Matt. I hope all is well with you!
Craig Reynolds also talks about nutrition, etc, on his channel. Matt's been on his podcast The Downbeat it's a fantastic episode.
@@Garage-1881 I'll have a look-see. Thank you
@DrumThruDriveIn yeah, Craig is awesome and his band is super RAD! Stray From the Path check them out too!
@@Garage-1881 Yeah! I'ma Stray From The Path Fan. I actually watched that episode with Matt. GREAT episode
I didn't realize until this video how much you and Andrew Huberman look alike, and I feel like you condensed alot of Hubermans podcast episodes into this video so props on that!
I'm highly grateful for all of this info, ive been on a health kick for the past 2 years coming off of years of drug addiction and I don't ever see myself not working out and staying active after knowing the dark side of inactivity and poor diet. The difference between working out and not is drastic
So happy to hear you’ve turned things around! Sometimes that darkness is what propels us into the light. Keep gettin after it brother✊
I got so much respect for Matt Garstka's talent. It's so strange to see him talking to us about a health topic and not grooving behind the kit. But I'm here for it. Respect.
not only is he mathematical with his music, but he is mathematical with his exercise! and the results show, Nice!
The thing about White Rice vs. Brown Rice
Brown Rice is the same thing, except it has the bran and germ intact whereas white rice does not have it. Because it has the bran and germ intact (it's basically body armor for rice), it is more laborious to digest the rice, so it has lower net calories compared to white rice, hence being marketed as healthier.
Unfortunately, that same bran and germ of the brown rice has been linked to Leaky Gut Syndrome from prolonged consumption so just be careful with that.
When your fave drummer talks about how to be a better human.
Thanks Matt, I don't recall hearing too many musicians making a point of all of this awesome nutrition info.
What a hilarious yet educative video. Love you dude
I thought it was a sketch at first 😅
I just to get raw marrow bones and used the marrow as a butter-replacement to get collagen, I´ll get back to that. Thanks for sharing!
This is full of awesome advice. I was not expecting this but so appreciate it. Thanks Matt!
Thank you so muh for talking about this! This is something that we as musicians tend to not pay much attention.
Dude I thought you couldnt get cooler. Music and Gains is the WAY. This was simple and prob exactly what I needed to hear to understand why im always so fucking tired and cant pack on the weight i need while trying to eat clean.
Matt this really helped me. Thanks mate
It really is that simple, hit what you need for daily proteins always, protein powder is an amazing supplement. Get at the minimum 30-50g of fat, play with carbs per daily projected activity. if you wanna grow, more time under tension and food.
The best video I've seen on this topic. To the point, and presented in a way that's immediately appliable. Thanks!
Nutritional chops from the master of chops 😎🤘
Macro Garstka back at it again
When I saw this in my feed my first thought was "what species are musicians that their metabolism is so vastly different from humans that they get special nutrition". I might've blanked out a bit.
I was initially about to comment that your macros look really high considering any sports & nutrition studies, but then realized that despite the title this is directed to very specific group of people. The macros make much more sense after hearing how crazy high your activity levels are. Although 0.5x fat and 1x protein in lbs sounds like it's a tough diet, so stuffing foods (given that 0,3x in lbs for fat is somewhat common and safe starting point for hypertrophy goals). Personally I'd really stack up on carbs as the energy source at that point (also protein costs quite a bit) just because it's easier to eat more, that's my personal preference. An average musician I don't think will reach even close to your levels of activity. For regular people something like 1,3x bodyweight in kg is a very reasonable amount of protein even with hypertrophy goals. Actually when I looked at the studies on protein intake, the graphs on the data were quite messy. You could draw some regression lines, but it was really difficult to say if protein intakes between 1,3x and 2x bodyweight in kg did anything extra. For someone trying to maximise the efforts though the 2x in kg (1x in lbs) makes perfect sense. I respect anyone who is able to intake 3400 kcals a day for maintenance (and more if they're massing), let that be said. Those amounts usually already make most people sacrifice their nutrition to something that just allows them to get calories in. If anyone eats brown rice, broccoli and plain chicken breast for 3400 kcals they are made of steel mentally.
When you said you consume even more protein when losing weight (or that's how I interpreted it because it made sense that way), despite being at the absolute cap of possible benefits from protein intake, makes sense knowing that it's been shown that slightly increasing your protein intake during weight loss helps fighting back the unavoidable muscle loss.
I'd be perhaps slightly cautious about mechanistic studies if they haven't shown any controlled evidence of practical effects, nutritional science is full of single studies that in theory work but don't provide any practical or noticeable effects or haven't been repeated. The body tends to be quite a complex system that automatically balances things out and petri dish effects don't end up providing real life effects. Furthermore single studies regularly have statistical phenomena that don't show up in meta-analysis (if there's enough qualifying studies to perform a meta-analysis), and nutrition in general is a really difficult thing to study because rarely you get to control the subjects in a reasonable way for the study, so study settings can be just questionnaires or hardly managed to show effects that can be isolated to any individual variable. That being said anything that feels like it does something for an individual is good stuff, people are so varying and if something feels like it works, then it's a positive effect on general level.
If anybody cares about a rather relaxed nutrition tracking app, I'd suggest checking out MacroFactor. It's the only one I was willing to pay for after trying out some popular ones. The app was developed by a couple of guys with PhD in sports and nutrition who are also previously professional lifters, bodybuilders, coaches and personal trainers. It made tracking and following my goals pretty hassle-free. There's something like 14 day free trial so people don't just have to believe my shill. It just made my life easier and also following the goals less stressful and less judgmental so hopefully others get the same benefit. Well, I also just enjoyed Stronger By Science and MASS communication about science and experience in lifting and nutrition, pretty level headed guys. Other than that Greg Nuckols with his three times powerlifting records, he's a beast.
Great video Matt. Thanks for the tips, you’ve officially make me track the macros again, I stopped tracking them around one year ago still training 5-6 days a week and eating healthy overall and without the tracking I found myself cheating more often and got 5 kilos. Time to go back to the discipline grind.
This video is everything! Been on chronometer for like 2 years
Very nice for you to give this lesson based on what you research, awesome ideia.
Being honest, i just a guy that try to eat "less" than i would normally do and of course avoid sugar and fat the more i can, but not smoking, not drinking too much and drinking also helps.
I stopped to work out but im back this year, going good so far, i stepped on this video because i was seraching for your drumming but its good to see your concern, about that.
I do, probably would need a little more of protein, but until this day i never tried "whey protein" and those king of stuff.
Interesting to hear you talk about this! Repetitive strain injuries etc (and the body's ability to deal with them) are all extremely impacted by general inflammation - and the best way to reduce inflammation is to cut out pro-inflammatory shit, rather than add in anti-inflammatory shit, I've found.
I wonder how easily you maintain your nutrition on tour!
Processed foods and sugar would be among the most inflammatory IMO. So yes, ALSO avoid those which you will if you stick to the Whole Foods I mentioned😊
@@drummusicianI've heard it's best to avoid beef as it is quite inflammatory, compared to eg chicken meat?
Musicians and lifters just really don't have many options to reduce pro-inflammatory shit. After all you need to bang the drums to stay on point and you really need to hit the gym to keep the results coming. That's where the noticeable inflammation that most affects daily life comes from.
@@Jigsaw2533 Beef is not inflammatory at all. Meat doesn't contain anything that would trigger inflammation in the body. Dont believe the false information out there
Hey Matt, haven't seen you in a few years because I've kinda tuned out of the music space - but seeing you a few years later in such great shape is f***ing awesome. Happy for ya, keep spreading the word :)
You know, in the short time in this video, you've explained dietetic needs better than many in the medical community. You hit specific needs of the machine to keep it operating efficiently. The main thing is "natural" (not much is not altered by men) and local. Find the people who raise your food. Find out what food it/they consumes (vegetables eat too) because you're eating what they ate. Corporate farming should be avoided in most cases. Ask yourself, self? What is the purpose of a corporation? Answer? Profits. Corporate food makes people sick. Corporate medical promotes corporate pharmaceuticals. When that fails, it turns to surgery. All makes them money. Your diseases are a consistent stream of profits. Knowing what you're eating is the first step into abstaining from corporate disease.
Love the free education and couple wholesomeness. Swoll is the goal! Size is the prize! xD
I thought this was going to be metaphorical and now I am a Djent loving fitness boi
Matt, I'm happy that you love working out and you and your lady are both looking great. I've been on a high fat diet for several years now (keto) because as we age carbs and sugar become the gateway to diabetes. Avoid sugar. When I carb load and go off keto is generally when I have a LEG DAY and so carb loading would look like your macro diet. I also drink Snake Juice "salt & No-Salt (potassium) in water" for electrolytes. By far the other thing for me is intermittent fasting. Also, every so often I go on an extended fast and for me that is really tuff because like you I love coffee. I drink mine with whipping cream and Kerrygold butter. I'm avoiding spiking my insulin while you're stimulating insulin secretion. Regardless, it is about timing the insulin. So, every time you eat anything it triggers an insulin spike and so what gets everyone that gets fat, fat is "snacking" You're a superhuman drummer who is now addicted to living large and getting big. The only problem I see is the ramifications of an eventual training injury... Back in the day I was in a powerlifting phase and wanted to get into a comp. I trained the 3 lifts 3X per week and ate everything in sight. I got big and I got fat. My training partner pushed me and so on this one day I was on the heavy day (1 day lots of sets, 1 day moderate sets, 1 day 5 rep max) I had work and missed a day so I went to the intended weight rather than hanging back. You work backward from your comp to today and must plan your increases to be at the correct poundages for your intended weight class in the comp or not even bother or you're just doing it for fun. I put 600 something on the bar and was doing sumo style deadlifts. I herniated a disk. The next day I couldn't make it to the bathroom and my girlfriend had to drag me to the bathroom. X-Rays, MRI, injections and then a microdiscectomy. It cost me my job as I was a carpenter, I couldn't train and for a long while I couldn't manup for my sweety. One second, slightly bad lift, loss of form for just one fraction...... Fed!
My point is that Matt Garstka is to all of us the GDOAT and we want you to protect your limbs. I did carpentry and when I was coming up we didn't have nail guns and you had to drive nails w/ both hands all day long. All of the shock and abuse can cause tendonitis or worse. Dudes going up and down ladders all day carrying heavy S walking across some 2x4s driving nails bending over. Any way when you're young and strong you're on top of the world. My pal went skiing at Hunter Mountain, he was a mechanic at this Corp and he was great at it. Skiing, some parties and lots of girls. He always asked me to go and I just can't ski. Any way, I didn't see him for several days. He wiped out and somehow smashed up his index finger of his right hand. They had him in surgery and when he came back, called me up and I went to see him. He had this rod sticking out of his finger made of stainless steel and had to have more surgery but back in our area NJ. Well, he got laid off from his mechanic job because they had to get someone else. For you DRUMS are your job, your bread and butter, your work, your art and that is something that every dude here wishes we could do, hang w/ Matt and play drums even a little bit like Matt. Yngwie Malmsteen, at signings and meet-n-greets will not shake hands and well his hands are everything. Maybe he's taking it too far but sometimes a big dude will shake your hand and sort of test the other guy. Here is one: We were training for fitness at the local gym. 2 guys 1 girl. We were benching. We had her weights inside and our weights outside. We got done and the gym rule was that all plates needed to be racked and we were doing that. Her weights had some of those 2.5s and they got jammed between some 25s and I pulled all of the weights off in one shot and that little 2.5 fell on my big toe and broke it. It took like 4 months to recover and so everything was 1/2 assed. I remember someone said, "Dude, if you want big bis do a lot of straight bar curls!" It's true but you supinate to do that and as I found out w/ tendonitis of my arm that perhaps I should have just listened to my MP3s. OK said too much.... Thank you Matt and please make some more videos of you playing anything at all!!!
Great content! Is truly Important to bring this information to musicians
Who else assumed the title of this video was a musicial metaphor? "Musical nutrition". Pleasant surprised to be honest. If anyone is gonna make me take care of my nutrition, it would be Matt Garstka 🤣💚 forreal Thanks for this
Matt your awesome man! This video is different but at the same time very VERY important and I love the fact that you took the time to help others understand numbers and tracking macros because this definitely works and protein, carbs and fats are so important in the right dose and if you treat your body right you just feel like a million bucks 🎉 also congratulations to you and I'm assuming that was your lady lol but good job guys keep up the good work, it's worth the effort for sure👍👍
Much love, Matt! 😁Great tips from someone I admire a lot. I'll implement some of the stuff you mentioned and get better and healthier over time. ❤
awesome video matt, honetsly better then alot of the fitness gurus on youtube! very informative
Great source of knowledge. All accurate info.
Crucial video. This is such an overlooked aspect. While it might be more important for drummers than others, I think most musicians engage in some form of repetitive movement that will put stress on tendons and ligaments. While I don't have any researched data on this, I can only give anecdotal evidence that every non-athletic, junk-food consuming guitarist I know has developed developed some type of strain or injury at some point, some of them chronical and even debilitating.
Isometric holds are great for tendons👍
been having trouble with my appetite and this helps a ton!! Thank you!!
This band is so collectively jacked 👀
And now we know why, with such nutritionist!! Haha
Love this! Make a video about your workout!
What a FUN video 🙂
I started ordering from a meal prep service that meets my macros within 95% and WOW.
I'm gaining and barely doing anything. Hooray for a VERY active mind (brain consumes HUGE calories when you work it!)
Really appreciate these videos. Very direct solid info.
Thank you for this TED Talk, Matt.
Amazing video and spot on 🔥🔥
TY for the concert in Milan❤❤❤!!!!
Happy new year Matt 🎉😊
Hi, and awesome video! Much respect for all you do!
One thing I would add is that egg whites have avidin, which is a biotin-binding protein (vitamin B7, which you'd normally intake if you'd eat the yolk as well - it nature's bestest ever supplement), and it prevents your body from absorbing it. You could supplement it if you like, or you could eat the eggs whole. The benefits completely outweigh the little fat intake.
All the best and keep it up!
p.s. oh, and collagen needs to be hydrolysed in order to be properly absorbed and actually help your joints. Otherwise, it's just another simple protein source (which is great if that's what you're going for)
Respect bro for sharing! nutrition is important.. 💪🏾🔥
i love you!
just adding for people that might not know: CARBS ARE NOT BAD, i know i literally CANNOT perform well without 350 MINIMUM carbs a day. i usually keep fat super low so I can have 4-500g of (healthy) carbs. i also have no technique though. anyway i miss you byeee xx
Yes! Even kept people need carbs on leg day. That shows how important they are
Happy New Year Matt, you're amazing!
Cheers from Brazil!
Great advice all around! Pro tip though, if you want any effect from the cacao in your shake, take the banana out! Bananas have an enzyme called polyphenol oxidase that keeps you from absorbing any kind of phenolic nutrition from cacao, berries, moringa, green tea etc etc.
Since you interested in drummer health Matt,
Check out the rise in Cubital Tunnel Syndrome as it pertains to musicians.
The idea is that us holding our phones with a bent elbow, like while in bed, and using our fingers to hold the phone and type,for years and years,
Is causing a silent rise in both Cubital Tunnel Sundrome AND Carpal Tunnel Syndrome, in theory.
I got WHACKED by it, six surgeries later, I’ll never be the same :/
If everyone notices how much their elbows are bent holding the phone and how much they are using their fingers with the Ulnar Nerve compressed day after day after day,
Perhaps they can make adjustments before it’s too late!!!
I LOVE that you are doing videos on this stuff, Thank You!
yes! being jacked as a drummer makes me hit harder and faster! (i'm in a metal / hardcore band)
Y'know you got me good at drums as a kid Matt, now I'm, an adult and drum papa has made a nutrition video. and i must listen to drum papa. I shall eat better.
haha come on man, that intro was gold. Appreciate this bro!
Daikon is actually a white radish that is also frequently pickled, brother man 😉 all delicious. I've rarely met a pickled vegi I didn't like.
Dude those militant vegan are wild tho lol. Wild, and super off-putting.
I eat a whole piano daily. Pianos are very calorie dense #Bulking
Great video man, thanks for sharing! Also I love your shirt haha
I love this
Great gains man. Good info too
one more tip to feel good on a pro level ..read it everywhere....WATER..about 1 and a halve liter a day
Awesome video
Hey Matt, how do you like to workout? I was curious because you look great!
I never used to weight train because in the jojo Mayer dvd he advised against it. I since found that my body needed to be stronger to prevent injury. Everyone is different I suppose!
Loved this!
Just to add to the supplements: CREATINE! Absolutely the most important supplement you can take, and the benefits go way beyond just bulking.
This came at such a perfect time big thanks
For everyone looking for a seamless chicken protein source: get a Costco membership and grab their $5 giant rotisserie chickens.
Debone the birds and meal prep weekly. Rinse and repeat. The membership pays for itself
(Sam’s Club is also great, but I prefer the Costco birds for overall size and taste).
OK enjoy eating reptiles as your diet. You should be eating 100% grassfed organic beef, but u do wtf u want dawg.
OK enjoy eating reptiles as your diet. You should be eating 100% grassfed organic beef, but u do wtf u want dawg.
Nutrition, super important. Some good points, but some things which are more questionable if not problematic long term.
Благодарен!
Awesome video, thank you Matt! Do you have any plans to make some videos on preventative care for drummers to avoid injury or do you have some resources for that?
Matt Gartska is a youtuber now 😂
I‘m a Type1 diabetic and drummer, drummer for 38 years now and Type1 for 43 years now - I HATE TO TRACK EVERYTHING!!!!!1! But yes, it’s necessary to succeed. Interesting Video.
haha, dude is so funny. liked it. thanks.
All you need is a Korean diet. Kimchi, meat, eggs, cheese, rice.
You should be part of the "Don't Die" movement. I'm guessing you've heard of Bryan Johnson by now.
It's so tough to hear this as a drummer who is at type 1 lol. I'll be skinny forever.
Fantastic video - couple things to add: bacterial turnover in the intestine is good, but excess and/or the wrong kind can be bad (read about SIBO and endotoxin, respectively). As for fish oil, I really don't have a lot of experience with it, but if you read some of Ray Peat's articles, and the literature surrounding PUFA in general, I would avoid fish oils. That said, if it works for you, it works and that's more important than someone else's opinion. Nice job man, good to see you in good health :)
Totally unexpected to see Matt talking about this topic!
I thought you were chris pontius from jackass for a sec when i saw the thumbnail😂 but great video!!
Awesome man! Yes!
It would be also cool to get tips when we don't want to eat animals (and animal derived) foods. Anyway nice to see how you do it!
I fucking love this guy.
great info...you can't play at the level you do and feel like shit...health is super important..thanks for posting
I wish Vinnie Colauita will watch this
Why?
@@HrSamstag She is out of shape and a heavy smoker
If you could start uploading some workout videos too, that'd be helpful. Years of improper posture and marching tuba haven't done well for me.
YOU ARE ONLY GOOD AS YOUR HEALTH MORE IMPORTANT THAN A FAST DRUM FILL👍👀
My dude looking extra beefy
Hey Matt, not sure if you’ll see this but I’ll go ahead and ask.
I saw this back when you originally posted but I’m having new issues. I’ve been playing drums most of my life, but just recently had a big resurgence in it and I now play 2-3 times a week for about 4-5 hours, and also weight train 3-4 times a week. I’m having pretty awful elbow issues and it seems like ulnar nerve entrapment, or it could also be tendon neuropathy or something. Have you experienced this with the sheer volume of playing you’re doing? I’ve been trying to do flexbar exercises and keeping my elbows straight at night but I’m really starting to struggle, I don’t want to stop playing though.
Sorry for the long comment, just wanted to see if you have some specific advise from your experiences.
You don't need to overkill protein, 1,6g per kg is enough to build and maintain.
Matty G keeping em swole 👍