We Do Science

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Performance Nutrition: What Really Matters? | Prof. Shawn Arent

Nov 13, 2026 1 hr 37 min

In this episode of We Do Science, I’m joined by Professor Shawn Arent to explore what still matters in performance nutrition and how to separate established scientific principles from changing trends. We discuss what has evolved in sports nutrition, which fundamentals remain important, and what matters when translating scientific evidence into real-world practice. Shawn explains why hydration, carbohydrates and protein remain central to athletic performance, while addressing common misconceptions around nutrient timing, the anabolic window and fasted training. We explore the relationship between nutrition, training stress and recovery, why individual circumstances matter, and why advice intended for the general population may not always apply to competitive athletes. We also discuss the practical challenges of working with athletes and coaches, including how to communicate scientific evidence and build effective relationships. Shawn shares insights from his experience in elite sport, exploring the value of performance testing, body composition assessments and biomarkers. We examine the limitations of measurement tools, the importance of interpreting results correctly, and why collecting more data doesn't necessarily lead to better decisions. Whether you’re a sports nutrition practitioner, coach or athlete, this conversation explores how to identify what genuinely matters in performance nutrition, apply scientific evidence effectively, and make informed decisions based on the needs of the individual athlete. CHAPTERS 00:00 Introduction05:09 Introducing Prof. Shawn Arent12:09 What's changed in performance nutrition?17:39 Nutrition myths, trends and pseudoscience22:44 The fundamentals: Hydration, carbohydrates and protein27:19 Energy deficits, training stress and recovery33:34 Individual needs and the relationship with food41:09 Communicating science to athletes and coaches51:29 Performance testing, monitoring and biomarkers1:03:29 Interpreting results and measurem...

Sodium Bicarbonate for Performance: Benefits, Dosing and Side Effects | Prof. Lewis Gough

Nov 6, 2026 1 hr 22 min

In this episode of We Do Science, I’m joined by Professor Lewis Gough to explore sodium bicarbonate supplementation and its role in sport and exercise performance. We discuss how it works, what the research tells us, and what matters when translating that evidence into practice. Lewis explains the science of buffering, clears up common misconceptions about lactate and muscle fatigue, and shares insights from his research with athletes. We explore which types of exercise may benefit, why individual responses vary, and why a study’s average result doesn’t tell the whole story. We also discuss the practical considerations: dose, timing, gastrointestinal side effects, and the differences between powders, capsules and newer delivery systems. Lewis shares his perspective on combining sodium bicarbonate with other supplements, including beta-alanine, caffeine and nitrates, highlighting where the evidence is stronger and where questions remain. Whether you’re a sports nutrition practitioner, coach or athlete, this conversation explores how to assess sodium bicarbonate’s place within a performance nutrition strategy—and why the individual athlete and their sporting demands matter. CHAPTERS00:00 Introduction 02:24 Introducing Prof. Lewis Gough 14:03 Lactate, muscle fatigue and how buffering works 27:59 Performance evidence and research limitations 40:19 Why individual responses vary 48:02 Which sports and athletes may benefit? 52:04 Side effects, delivery methods and dosing 1:03:42 Repeated exercise bouts and recovery 1:06:13 Combining bicarbonate with other supplements 1:18:38 Key takeaways If you enjoy the episode, please subscribe to We Do Science and share your thoughts in the comments. Connect with Lewis LinkedIn: ⁠https://www.linkedin.com/in/professor-lewis-gough-40550857/ Connect with Laurent: Substack: ⁠⁠https://substack.com/@laurentbannock⁠⁠ Website: ⁠⁠https://www.laurentbannock.com⁠⁠ Instagram: ⁠⁠https://www.instagram.com/laurent_bannock⁠⁠

Women's Training and Nutrition: What the Evidence Says | Dr. Lauren Colenso-Semple

Oct 30, 2026 1 hr 5 min

Should women train and eat differently from men? In this episode of We Do Science, I’m joined by Dr Lauren Colenso-Semple to explore female physiology, resistance training and how we translate research into practical recommendations. Drawing on her experience as both a coach and a researcher, Lauren discusses her work examining muscle protein synthesis across menstrual cycle phases. We explore the evidence behind cycle syncing, the importance of measuring hormones accurately, and why findings from animal studies don’t automatically translate into training advice for humans. We also discuss hormonal contraceptives, energy availability, injury-risk claims and resistance training across the menopause transition. Throughout, we distinguish between blanket recommendations for women and individual adjustments that account for symptoms, preferences, training goals and lived experience. For nutrition practitioners, coaches, athletes and anyone interested in women’s training, this conversation examines which claims are supported by research, where uncertainty remains, and how to personalise an approach without adding unnecessary complexity. Subscribe to We Do Science for more conversations on the science and practice of performance nutrition. Connect with Lauren: Website: www.drlaurencs.com Instagram: @drlaurencs1 Connect with Laurent: Substack: ⁠https://substack.com/@laurentbannock⁠ Website: ⁠https://www.laurentbannock.com⁠ Instagram: ⁠https://www.instagram.com/laurent_bannock⁠ Key chapters 00:00 Episode preview and introduction04:50 Lauren’s journey from coach to researcher10:21 Studying women in exercise science16:28 What research tells us about women’s training26:26 Menstrual cycle hormones and muscle protein synthesis36:15 Symptoms, lived experience and individualised coaching39:32 Hormonal contraceptives and training adaptations44:35 Energy availability and menstrual health46:40 Cycle syncing, marketing and injury-risk claims53:34 Menopause, resistance training...

NFL Nutrition: From the Lab to the Pitch | Dr. Matt Frakes

Oct 23, 2026 1 hr 34 min

What does it take to deliver performance nutrition in the NFL? In this episode of We Do Science, I’m joined by Dr Matt Frakes of the New York Giants to explore the realities of supporting elite athletes and turning nutrition research into everyday practice. Matt shares his journey from college football player and clinical dietitian to working in collegiate sport and the NFL. We discuss why qualifications alone don’t earn an athlete’s trust, how to build relationships with players and their support networks, and what individualised nutrition looks like within a team environment. We also explore Matt’s doctoral research into nutrition and concussion recovery, his experience supporting an athlete during Ramadan, and the practical challenges of feeding players both inside and outside the training facility. Along the way, we discuss supplements, commercial testing and the demands of supporting recovery across a long, physically demanding season. For sports nutrition practitioners, coaches and students, this conversation offers an honest look at the communication, collaboration and judgement involved in working at the highest level—and the lessons Matt would share with someone starting out. Subscribe to We Do Science for more conversations on the science and practice of performance nutrition. Connect with Matt: Instagram: https://www.instagram.com/superiorfrakes/ Linkedin: https://www.linkedin.com/in/mrfrakes89/ Connect with me: Substack: https://substack.com/@laurentbannock Website: https://www.laurentbannock.com Instagram: https://www.instagram.com/laurent_bannock Chapters 00:00 Introduction and Matt’s journey to the NFL 09:00 From clinical nutrition to elite performance 16:47 Building trust and individualising athlete support 27:50 Nutrition and concussion research 33:27 Understanding the athlete: beliefs, habits and Ramadan 44:12 Delivering individualised nutrition across a team 50:02 Food provision and nutrition outside the facility 1:05:48 Supplements, commer...

Can Muscle Adapt When You're Eating Less? | Dr Jose Areta

Oct 16, 2026 1 hr 12 min

What happens to your muscles when you exercise in a calorie deficit? In this episode of We Do Science, I’m joined by Dr José Areta, Associate Professor in Exercise Metabolism and Nutrition at Liverpool John Moores University, to explore how muscle responds when energy intake is reduced—and why muscle size is only part of the picture. José takes us through his research examining five days of low energy availability alongside aerobic exercise in men. Looking beyond body weight and lean mass, his team tracked changes in individual muscle proteins to understand how the muscle was adapting. We discuss what they found, including changes in proteins involved in energy production, and explore the distinction between muscle quantity and quality. We also consider how the body prioritises energy, the role of protein intake, and the relevance of these findings to athletes managing their body composition. Throughout, we address the study’s limitations and why short-term changes shouldn’t be taken as evidence that prolonged energy restriction improves performance. For practitioners, coaches, athletes and students, this conversation offers a closer look at the relationship between nutrition, exercise and muscle adaptation. CHAPTERS 00:00 Introduction and José’s background 06:43 Understanding energy availability 11:40 Why study muscle during an energy deficit? 22:23 How the body prioritises energy 35:36 The study: diet, exercise and muscle measurements 45:02 Key findings: hormones and muscle adaptation 51:06 Short-term versus prolonged energy restriction 54:27 The roles of protein and exercise 1:04:03 Main takeaways Connect with Jose: Instagram: https://www.instagram.com/jose_l_areta/ LinkedIn: https://www.linkedin.com/in/jose-areta-8671738a/ Connect with Laurent: Substack: https://substack.com/@laurentbannock Website: https://www.laurentbannock.com Instagram: https://www.instagram.com/laurent_bannock Subscribe to We Do Science for more conversations on the science and pract...

The Food Matrix: Rethinking Protein Nutrition | Prof. Nick Burd

Oct 9, 2026 1 hr 6 min

Is more protein always better? In this episode of We Do Science, I’m joined by Professor Nick Burd to explore protein nutrition, muscle adaptation and why the amount of protein we eat is only part of the story. Returning to the podcast after six years, Nick shares insights from his research at the University of Illinois into protein metabolism and the food matrix: how a food’s structure and surrounding nutrients influence the way our bodies respond to it. From eggs and salmon to whey and casein, we examine what we can learn from studying whole foods alongside isolated proteins and supplements. We discuss the difference between maximal and optimal protein intake, why muscle protein synthesis shouldn’t automatically be equated with muscle growth, and how protein strategies may differ between strength and endurance athletes. We also explore anabolic resistance, muscle quality and the questions researchers are still working to answer. Whether you’re a sports nutrition practitioner, coach, athlete or student, this conversation offers a closer look at how to interpret protein research and apply it in practice, with a reminder of the central role of consistent exercise in supporting muscle adaptation. Subscribe to We Do Science for more conversations on the science and practice of performance nutrition. Connect with Nick: LinkedIn: https://www.linkedin.com/in/nicholasburd/ Connect with Laurent: Substack: https://substack.com/@laurentbannock Website: https://www.laurentbannock.com Instagram: https://www.instagram.com/laurent_bannock Chapters: 01:59 Protein, the food matrix and the questions ahead 03:03 Nick’s background and research 06:25 A career investigating protein metabolism 09:03 Making sense of muscle protein synthesis 12:28 Muscle remodelling versus muscle growth 14:30 How protein research shapes recommendations 16:52 Understanding the protein RDA 23:21 Individual responses and personalised nutrition 25:36 Maximal versus optimal protein intake 29:59 Food firs...

Nutrition for Pro Cycling: From Plate to Performance - Dr. Dana Lis & Nicki Strobel

Oct 2, 2026 1 hr 33 min

On this episode of We Do Science, Dr Laurent Bannock welcomes back Dr Dana Lis, registered dietitian and performance nutrition practitioner, alongside chef and nutritionist Nicki Strobel, to discuss their paper Plate to Performance: Culinary Nutrition Support for Professional Road Cycling, part of the UCI Sports Nutrition Project. Drawing on years of experience in elite cycling, Dana and Nicki explain how the culinary nutrition team of nutritionists, chefs and soigneurs turns evidence into food riders will actually eat across Grand Tours, Classics and training camps. The conversation covers the chef–nutritionist relationship, on-bike fuelling, menu planning around stage demands, and how power meter data, doubly labelled water and continuous glucose monitors inform daily decisions. Laurent, Dana and Nicki also discuss educating riders in a decentralised sport, building buy-in across the team, planning for illness, crashes and kitchens without power, and where the journey from science to plate most often breaks down. With lessons that apply well beyond cycling, this episode offers sports nutritionists, chefs, coaches, students and athletes a practical look at how performance nutrition is delivered in the real world. Subscribe for more conversations exploring the science and practice of sports nutrition. Read the paper: Plate to Performance: Culinary Nutrition Support for Professional Road Cycling https://journals.humankinetics.com/view/journals/ijsnem/36/3/article-p335.xml Connect with Dana: LinkedIn: https://www.linkedin.com/in/dr-dana-lis/ Connect with Nicki: LinkedIn: https://www.linkedin.com/in/nicki-strobel-44b41347/ Connect with Laurent: Substack: ⁠https://substack.com/@laurentbannock⁠ LinkedIn: ⁠https://www.linkedin.com/in/laurentbannock/⁠ Instagram: ⁠https://www.instagram.com/laurent_bannock⁠ Website: ⁠⁠https://www.laurentbannock.com Chapters: 00:00 Introduction 03:13 Welcoming Dana and Nicki to We Do Science 04:31 Bridging the gap between science and...

How to Make Better Sports Nutrition Decisions | Prof. Michael Gleeson

Sep 25, 2026 1 hr 13 min

We Do Science with Dr Laurent Bannock returns, now with video! In this first episode back, Laurent welcomes Professor Michael Gleeson, Emeritus Professor of Exercise Biochemistry at Loughborough University, to explore the four Ps of performance nutrition: personalise, periodise, pre-fuel and prepare. Drawing on his research and experience in sports nutrition, Michael explains how this framework can help practitioners turn scientific evidence into practical decisions for their athletes. The conversation covers carbohydrate fuelling, hydration, gut training and supplements, alongside the importance of adapting nutrition strategies to training demands, individual preferences and the realities of competition. Laurent and Michael also discuss the role of wearables and testing in personalised nutrition, the challenges of supplement marketing, and why more information doesn’t always lead to better decisions. With examples from football and endurance sport, this episode offers sports nutritionists, coaches, students and athletes a practical look at choosing, applying and evaluating nutrition strategies. Subscribe for more conversations exploring the science and practice of sports nutrition. Connect with Michael: LinkedIn: https://www.linkedin.com/in/michael-gleeson-218565b9/ Connect with Laurent: Substack: https://substack.com/@laurentbannock LinkedIn: https://www.linkedin.com/in/laurentbannock/ Instagram: https://www.instagram.com/laurent_bannock Website: ⁠https://www.laurentbannock.com Chapters: 00:00 Introduction 02:47 Welcoming Michael back to We Do Science 04:18 Michael’s background and research 08:06 Why develop the four P's of performance nutrition? 14:18 Using the framework to guide decisions 19:40 Personalise: tailoring nutrition to the athlete 24:22 Personalisation, testing and getting the basics right 30:28 Periodise: matching nutrition to training demands 34:11 Gut training and rehearsing competition nutrition 37:23 Pre-fuel: preparing for competition 43:...

We Do Science Returns | Season 2 Trailer

Sep 17, 2026 1 min

We Do Science is back — and this time, you can watch as well as listen. Launching Friday 25 September, Season 2 brings a new series of conversations exploring the science and practice of sport and exercise nutrition. Following 182 audio episodes published between 2014 and 2023, this new chapter introduces video on Spotify, with audio available for listeners who prefer to tune in on the move. Watch the trailer for a taste of what’s ahead, and follow We Do Science so you’re ready for the first episode. Explore the original audio archive here on the show page.

"Embracing the Ethos of Scientific Scepticism" with Dr Nick Tiller and Prof Stu Phillips

Apr 21, 2023 1 hr 9 min

Episode 188 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Embracing the Ethos of Scientific Scepticism" with Dr Nick Tiller PhD (Harbor-UCLA, USA) and Prof Stu Phillips PhD (McMaster University, Canada) Discussion Topics Include: Snake oil and fraudulent claims in the health, wellness and sports nutrition industryBad science and its impact on research and practiceWhy being a responsible sceptic requires a comprehensive set of critical thinking skillsWhy having the courage to confront pseudoscience can potentially alter the paradigm, and reverse the current emphasis on marketing over science Key Paper(s) / Book(s) Referred to: How Skepticism (not Cynicism) Can Raise Scientific Standards and Reform the Health and Wellness IndustryBaseless claims and pseudoscience in health and wellness: A call to action for the sports, exercise, and nutrition-science communityThe Skeptic's Guide to Sports Science Related Podcast Episodes: #123 - "Nutrition and single-stage ultra-marathon" with Dr Nick Tiller PhD Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

"Creatine: Beyond Strength and Power" with Dr Scott Forbes

Apr 13, 2023 53 min

Episode 187 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Creatine: Beyond Strength and Power" with Dr Scott Forbes PhD (Brandon University, Canada) Discussion Topics Include: Summary of dietary sources and mechanisms of action of Creatine Monohydrate and its potential impact on adaptions to resistance training, strength, power and muscle hypertrophyEmerging research for novel applications of Creatine on health, cognitive functions, immunity, glycogen storage, and in particular endurance training and performance Key Paper(s) / Book(s) Referred to: Creatine Supplementation and Endurance Performance (paper currently in final review stage) Related Podcast Episodes: #147 - "Creatine myths and common questions" with Dr Scott Forbes Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

"Nutrition for the Prevention and Treatment of Sports Injuries in Athletes" with Professor Craig Sale

Apr 6, 2023 1 hr 12 min

Episode 186 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Nutrition for the Prevention and Treatment of Sports Injuries in Athletes" with Professor Craig Sale PhD (Manchester Metropolitan University, UK) Discussion Topics Include: Epidemiology of injuries in athletesThe scientific evidence and relevance to athletesNutrition to prevent and treat muscle injuriesNutrition to prevent and treat bone injuriesNutrition to prevent and treat tendon and ligament injuries Key Paper(s) / Book(s) Referred to: Nutrition for the Prevention and Treatment of Injuries in Track and Field Athletes Related Podcast Episodes: #110 - "Nutrition Support for Exercise Induced Injury" with Professor Kevin Tipton#159 - "Exercise induced muscle damage: What is it, what causes it and what are the nutritional solutions?" with Dr Daniel Owens and Professor Kevin Tipton Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

"Restricting Carbs and its Impact on Physical Activity & Metabolism" with Prof Javier Gonzalez

Mar 30, 2023 47 min

Episode 185 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Restricting Carbs and its Impact on Physical Activity & Metabolism" with Professor Javier Gonzalez PhD (University of Bath, UK) Discussion Topics Include: Fuel use and changes during activity and restBlood sugar and insulin responses to sugar and carbohydrate restrictionSugar restriction and blood lactate concentrationsFat oxidation rates after various types of mealsChanges in metabolism as a result of sugar and carbohydrate restriction and wether that actually results in physical activity and total energy intake differencesPros and cons to sugar and carbohydrate restriction for health, body composition and performance Key Paper(s) / Book(s) Referred to: Restricting sugar or carbohydrate intake does not impact physical activity level or energy intake over 24 h despite changes in substrate use: a randomised crossover study in healthy men and women Related Podcast Episodes: #173: "CHO feeding formats: impact on CHO oxidation during exercise" with Dr Mark Hearris#170: "Nutrient timing and metabolic regulation" with Professor James Betts Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

"Plant-Based Sports Nutrition" with Professor Enette Larson-Meyer

Dec 9, 2022 1 hr 3 min

Episode 184 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Plant-Based Sports Nutrition" with Professor Enette Larson-Meyer PhD RD (Virginia Tech, VA, USA) Discussion Topics Include: Defining "plant-based nutrition"Benefits of a plant-based diet and special considerations for athletesNutrient absorption issues with plant-based dietsREDs risks and getting adequate calories from plant-based foodsImpact of plant-based diets on training adaptations and exercise performance Key Paper(s) / Book(s) Referred to: Plant-Based Sports Nutrition (book)Benefits of a plant-based diet and considerations for the athlete Related Podcast Episodes: #165 "Plant based and vegan diets in sport and exercise" with Dr Nanci Guest Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

"Hormones, Health and Human Potential" with Dr Nicky Keay

Dec 1, 2022 1 hr 4 min

Episode 183 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Hormones, Health and Human Potential" with Dr Nicky Keay MB BChir MRCP (Honorary Clinical Lecturer, Division of Medicine, University College London, UK). Discussion Topics Include: How hormones play a crucial role in determining healthHow hormone networks provide the feedback mechanism by which our lifestyle and behaviours enable us to reach our personal (and athletic) potential.Lifestyle factors and their influence on health through hormone networksHarnessing hormones as preventative and supportive medicineAthlete performance mediated by hormonesImbalances in behaviours causing hormone dysregulation Key Paper(s) Discussed / Referred to: Hormones, Health and Human Potential (book) Related Podcast Episodes: #148: "Relative energy deficiency: Research to practice" with Dr Nicky Keay Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

"Advising Nutritional Supplements" with Dr Floris Wardenaar

Nov 22, 2022 57 min

Episode 182 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Advising Nutritional Supplements" with Dr Floris Wardenaar PhD (Arizona State University, USA). Discussion Topics Include: Considerations on how sports health professionals perceive and prescribe nutritional supplementsResearch into self-reported knowledge and attitudes on nutritional supplements and third-party testing Conveying the most appropriate knowledge on supplements to athletes and other sports health and fitness professionals Key Paper(s) Discussed / Referred to: How Sports Health Professionals Perceive and Prescribe Nutritional Supplements to Olympic and Non-Olympic AthletesNutritional Supplement Use by Dutch Elite and Sub-Elite Athletes: Does Receiving Dietary Counseling Make a Difference? Related Podcast Episodes: #169: "Food first, but not always food only" with Professor Graeme Close Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

"Flexible Dieting" with Alan Aragon MS

Nov 12, 2022 57 min

Episode 181 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Flexible Dieting" with Alan Aragon MS (California State University, USA). Discussion Topics Include: Origins and evolution of flexible dieting as a field-tested method for achieving optimal body composition, health and performanceWhy the public are confused as to what we should eat, and why even experts disagree with each otherWhy scientific literacy is necessary to navigate the minefield of misinformationWhy no single diet is for everyoneRigid versus flexible dietary controlDichotomous thinking: the backbone to rigid dietary controlDiscretionary calories: why all foods can fit when properly moderated Key Paper(s) Discussed / Referred to: Flexible Dieting (book)International society of sports nutrition position stand: diets and body composition Related Podcast Episodes: #100 - "Diets and Body Composition" with Alan Aragon MS and Brad Schoenfeld PhD Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

"Physiological and Nutritional Considerations for Training & Body Composition in Females" with Professor Abbie Smith-Ryan

Nov 3, 2022 59 min

Episode 180 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Physiological & Nutritional Considerations for Training and Body Composition in Females" with Professor Abbie Smith-Ryan (University of North Carolina, USA). Discussion Topics Include: Gender as an important contextual consideration in training and nutrition recommendations for exercising femalesResearch on females relevant to sport and exercise science and nutritionIssues with body composition assessment and manipulation in femalesThe effects of nutrient timing on training adaptations in resistance-trained femalesThe acute effect of exercise modality and nutrition manipulations on post-exercise resting energy expenditure and respiratory exchange ratio in women Podcast Episode Transcript: Download PDF Copy Key Paper(s) Discussed / Referred to: The effects of nutrient timing on training adaptations in resistance-trained femalesThe acute effect of exercise modality andnutrition manipulations on post-exercise restingenergy expenditure and respiratory exchangeratio in women: a randomized trial Related Podcast Episodes: #172: "Nutrition for female athletes' with Professor Kirsty Elliot-Sale & Dr Jose Areta#148: "Relative energy deficiency: Research to practice" with Dr Nicky Keay#132: "Nutrition and athlete bone health" with Prof Craig Sale and Dr Kirsty Elliot-Sale Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

"In the Trenches with a Performance Nutritionist" featuring Matt Jones MSc SENR

Oct 28, 2022 58 min

Episode 179 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "In the Trenches with a Performance Nutritionist" with featuring Matt Jones MSc SENR, Nutrition Consultant with West Ham United FC and the Scottish FA (UK). Discussion Topics Include: Matt's unique education pathway and career journey to his current role as a Nutrition Consultant with West Ham United FC and the Scottish FA.Reflections on standout moments over the years , that have helped shape him as a practitioner today.Insight into the role of a nutrition consultant working with elite men's football clubs and national teams.Thoughts, reflections, and advice to current and aspiring performance nutritionists. Podcast Episode Transcript: Download PDF Copy Key Paper(s) & Resources Discussed / Referred to: N/A Related Podcast Episodes: #168: "In the Trenches" with Aimee-Ellen O'Keeffe MSc SENR#166: In the trenches: How to build a career in professional sport with Dr James Morehen#161 - "In the Trenches" with Charles Ashford MSc SENR#157 - "In the Trenches" with Rich Chessor MSc SENR#120 - "American Football: In the Trenches - Performance Nutrition Practice Insights" with Pratik Patel MS RD#85 - 'High Performance Science & Practice: In the Trenches' with David Joyce MSc Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

"In the Kitchen with a Performance Chef" with Chef Rachel Muse

Oct 14, 2022 1 hr 13 min

Episode 177 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "In the Kitchen with a Performance Chef" with Chef Rachel Muse (Talk Eat Laugh, UK). Discussion Topics Include: Chef Rachel's journey from studying mathematics to becoming a highly trained chef: from luxury hotel "haute cuisine" to working as a private chef to elite football playersThe private performance chef's perspective on performance nutrition: "science to plate" and client experiences that performance nutritionists should be aware of"Passing the baton": from nutritionist to chef as part of the athlete's support team Podcast Episode Transcript: Download PDF Copy Key Paper(s) Discussed / Referred to: N/A Related Podcast Episodes: This is the first interview with a performance chef, with more planned! Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

"Sport Supplements and the Athlete's Gut" with Dr Patrick Wilson PhD

Oct 1, 2022 1 hr 4 min

Episode 176 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Sport Supplements and the Athlete's Gut" with Dr Patrick Wilson RD PhD (Old Dominion University, Norfolk, USA). Discussion Topics Include: Why a well-functioning gut is a key, albeit sometimes overlooked, contributor to athlete performance and healthSupplements purported to enhance gut function with exercise (probiotics, glutamine, bovine colostrum, other potential GI barrier enhancers, ginger)Supplements that cause gut symptoms (carbohydrate, caffeine, sodium bicarbonate, exogenous ketones)The evidence and effectiveness of supplements vs marketing and hype Podcast Episode Transcript: Download PDF Copy Key Paper(s) Discussed / Referred to: Sport Supplements and the Athlete’s Gut: A Review Related Podcast Episodes: #143: "The Athlete’s Gut" with Patrick Wilson RD PhD#155: "Probiotic Supplementation and Athletes" with Jamie Pugh PhD#135: "The Microbiome: Mind the gap" with Jens Walter PhD and Orla O'Sullivan PhD Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

"Muscle Glycogen in Elite Soccer" with Professor Magni Mohr

Sep 29, 2022 59 min

Episode 175 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Muscle Glycogen in Elite Soccer" with Professor Magni Mohr PhD (University of Southern Denmark). Discussion Topics Include: Review of what we know, and likely don't know regarding muscle glycogen and football performance, fatigue, and recoveryPhysiological loading, end-game fatigue and glycogen depletion in soccerMuscle glycogen and potential fatiguing mechanismsImplications for between-game recoveryPoints to consider in future soccer Podcast Episode Transcript: Download PDF Copy Key Paper(s) Discussed / Referred to: Muscle Glycogen in Elite Soccer – A Perspective on the Implication for Performance, Fatigue, and Recovery Related Podcast Episodes: #167: Nutrition for football training, performance and recovery Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

"Nutrition Considerations to Optimize Performance in Paralympic Athletes" with Dr Elizabeth Broad

Jun 13, 2022 1 hr 15 min

Episode 174 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Nutrition Considerations to Optimize Performance in Paralympic Athletes" with Dr Elizabeth Broad (Australia). Discussion Topics Include: Defining the "Paralympic Athlete"Impairment types commonly found in Paralympic athletesFactors affecting nutrition status and performanceNeeds analysis considerations and practical factors in Para Athletes: Why context matters"In the trenches" reflections from many years working with Para Athletes Podcast Episode Transcript: Download PDF Copy Key Paper(s) Discussed / Referred to: Key Nutritional Strategies to Optimize Performance in Para AthletesSports Nutrition for Paralympic Athletes, Second Edition Related Podcast Episodes: #172: "Nutrition for female athletes" with Professor Kirsty Elliot-Sale & Dr Jose Areta Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

"CHO Feeding Formats: Impact on CHO Oxidation During Exercise" with Dr Mark Hearris

May 19, 2022 1 hr 0 min

Episode 173 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "CHO Feeding Formats: Impact on CHO Oxidation During Exercise" with Dr Mark Hearris (Liverpool John Moores University, and The Institute of Performance Nutrition, UK). Discussion Topics Include: Review of what we know about Carbohydrate (CHO) availability and utilisation during exerciseEffects of CHO delivery form on exogenous CHO53 oxidation, gastrointestinal discomfort, and exercise capacityCHO feeding strategies (i.e. pre-exercise CHO feeding and the different forms (fluid, semi-fluid, solid) and combinations of CHO during exercise) commonly adopted by elite endurance athletes Podcast Episode Transcript: Download PDF Copy Key Paper(s) Discussed / Referred to: 13C-glucose-fructose labelling reveals comparable exogenous CHO oxidation during exercise when consuming 120 g/h in fluid, gel, jelly chew or co-ingestion Related Podcast Episodes: #119: "Fuelling for the work required" with Mark Hearris PhD Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

"Nutrition for Female Athletes" with Professor Kirsty Elliot-Sale and Dr José Areta

May 10, 2022 1 hr 17 min

Episode 172 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Nutrition for Female Athletes" with Professor Kirsty Elliot-Sale PhD (Manchester Metropolitan University, UK) and Dr José Areta PhD (Liverpool John Moores University, UK. Discussion Topics Include: Defining "Female Athletes"Males as default sex for studies in sports nutrition: the issuesThe available evidence: Quantity vs qualityPhysiological, endocrinological, and metabolic considerations in Female Athletes3 key areas of focus: Dietary and hydration requirements; low energy availability and making weight; and dietary supplements and gut health Podcast Episode Transcript: Download PDF Copy Key Paper(s) Discussed / Referred to: Nutrition for female athletes: What we know, whatwe don’t know, and why Related Podcast Episodes: #148: "Relative energy deficiency: Research to practice" With Dr Nicky Keay#136: "Energy availability – from health to performance" with Dr José Areta#132: "Nutrition and athlete bone health" With Prof Craig Sale and Dr Kirsty Elliot-Sale Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

"Gluten-Free Diets, FODMAPs and Athletes" with Dr Dana Lis

Mar 19, 2022 1 hr 11 min

Episode 171 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Gluten-Free Diets, FODMAPs and Athletes" with Dr Dana Lis PhD RD (Summit Sports Nutrition, Canada). Discussion Topics Include: Defining Gluten-Free Diets and FODMAPsGastrointestinal Symptoms (GIS) in ExerciseDietary Strategies to Reduce GISCommercial Hype Versus Reality: Our Current Scientific Understanding of Gluten and Athletic PerformanceGluten‑Free Diet (GFD) Considerations: Health, Nutrition Status, Inflammation, Body Composition etcRationale for a Low FODMAP Diet Approach Podcast Episode Transcript: Download PDF Copy Key Paper(s) Discussed / Referred to: Exit Gluten‑Free and Enter Low FODMAPs: A Novel Dietary Strategy to Reduce Gastrointestinal Symptoms in AthletesCommercial Hype Versus Reality: Our Current Scientific Understanding of Gluten and Athletic Performance Related Podcast Episodes: #143: "The Athlete’s Gut" with Dr Patrick Wilson Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

"Nutrient Timing and Metabolic Regulation" with Professor James Betts

Mar 3, 2022 1 hr 10 min

Episode 170 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Nutrient Timing and Metabolic Regulation" with Professor James Betts PhD (University of Bath, UK). Discussion Topics Include: Defining the concept of "Nutrient Timing"The mammalian circadian timing system: Metabolic ClocksRhythms in macronutrient metabolism, energy expenditure, and appetite regulationNutrient Timing: Extended overnight fasting, Intermittent fasting, Nocturnal interventions etc Podcast Episode Transcript: Download PDF Copy Key Paper(s) Discussed / Referred to: Nutrient timing and metabolic regulation Related Podcast Episodes: #154 - "Nutrient Timing: A Garage Door of Opportunity" with Professor Shawn Arent#127 - "Time Restricted Eating and Exercise" with Dr Evelyn Parr#89 - "Personalised Nutrition" with James Betts PhD and Javier Gonzalez PhD#84 - "Impact of Non Exercise Activity" with Professor Dylan Thompson#79 - "Energy Balance, Imbalance & Interactions" with James Betts PhD Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

"Food First, But Not Food Only" with Professor Graeme Close

Feb 23, 2022 58 min

Episode 169 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Food First, But Not Food Only" with Professor Graeme Close PhD (Liverpool John Moores University, UK). Discussion Topics Include: Defining the concept of "Food First" Why a food first approach is important in performance and health focussed nutritionWhy context mattersThe 'food first not food only' approach to sport nutritionExample situations where performance may be compromised with a strict food only approachExample situations where immune health may be compromised with a strict food only approachGuidance on how best to deliver a ‘food first, but not always a food only’ sport nutrition strategy in a safe and evidence-based manner Podcast Episode Transcript: Download PDF Copy Key Paper(s) Discussed / Referred to: ‘Food First’ but not always ‘Food Only’: Recommendationsfor using dietary supplements in sport (accepted for publication, link to be provided when available soon) Related Podcast Episodes: # 163: - "Body composition methods in applied sport practice" with Prof Graeme Close and Prof Kevin Tipton#111 - "Paper to Podium: Translating Sports Nutrition Research" with Professor Graeme Close Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

"In The Trenches" with Aimee-Ellen O'Keeffe MSc SENR

Feb 16, 2022 59 min

Episode 168 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "In The Trenches" with Aimee-Ellen O'Keeffe MSc SENR, Performance Nutritionist, Manchester United Women Football Club (UK). Discussion Topics Include: Aimee-Ellen's unique education pathway and career journey to her current role as Performance Nutritionist at Manchester United Women Football Club.Reflections on standout moments over the years , that have helped shape her as a practitioner today.Insight into her private client work, working effectively online via group coaching.Insight into the role of a nutritionist in an elite women's football club.Thoughts, reflections, and advice to current and aspiring performance nutritionists. Podcast Episode Transcript: Download PDF Copy Key Paper(s) & Resources Discussed / Referred to: N/A Related Podcast Episodes: #166: In the trenches: How to build a career in professional sport with Dr James Morehen#161 - "In the Trenches" with Charles Ashford MSc SENR#157 - "In the Trenches" with Rich Chessor MSc SENR#120 - "American Football: In the Trenches - Performance Nutrition Practice Insights" with Pratik Patel MS RD#85 - 'High Performance Science & Practice: In the Trenches' with David Joyce MSc Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

"Football Nutrition: Science to Practice" with Professor Michael Gleeson

Feb 9, 2022 1 hr 19 min

Episode 167 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Football Nutrition" with Professor Michael Gleeson, Loughborough University (UK). Discussion Topics Include: Football (Soccer) as a global gameWhy nutrition matters in footballPhysiological and associated nutritional demands of footballNutrition and impact on training, match day performance, and recoveryScience to practice: keys to bridging the gapSpecial considerations for the performance nutritionist Podcast Episode Transcript: Download PDF Copy Key Paper(s) & Resources Discussed / Referred to: UEFA expert group statement on nutrition in elite football. Current evidence to inform practical recommendations and guide future researchNutrition for Top Performance in Football: Eat like the Pros and Take Your Game to the Next Level Related Podcast Episodes: #69 - 'Immunological Aspects of Training & Sports Nutrition' with Professor Michael Gleeson Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

"The Performance Nutritionist: In The Trenches" with Dr James Morehen

Dec 28, 2021 58 min

Episode 166 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "The Performance Nutritionist: In The Trenches" with Dr James Morehen PhD (UK). Discussion Topics Include: What is a "Performance Nutritionist"Dr Morehen's Career Navigation in Academia, Research, and Applied PracticeSome Standout Moments Which Have Defined ThemKey Characteristics Required in to Work as a Performance NutritionistInfluential Factors Impacting a Successful CareerExamples of Some Big Challenges Faced in Practice and Career NavigationRecommendations to Younger / Early Career PractitionersAreas Not Taught on Traditional Degrees Which Are Fundamental for a Successful Career in Performance Nutrition Podcast Episode Transcript: Download PDF Copy Key Paper(s) & Resources Discussed / Referred to: "The Performance Nutritionist" by Dr James C. Morehen Related Podcast Episodes: #140 - "Rugby League: Nutritional and Energetic Considerations" with James Morehen PhD#161 - "In the Trenches" with Charles Ashford MSc SENR#157 - "In the Trenches" with Rich Chessor MSc SENR#120 - "American Football: In the Trenches - Performance Nutrition Practice Insights" with Pratik Patel MS RD#85 - 'High Performance Science & Practice: In the Trenches' with David Joyce MSc Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

"Plant-Based and Vegan Diets in Sport & Exercise" with Dr Nanci Guest

Dec 20, 2021 1 hr 18 min

Episode 165 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Plant-Based and Vegan Diets in Sport & Exercise" with Dr Nanci Guest (The University of Toronto, Canada). Discussion Topics Include: Overview of Plant-Based and Vegan Diets in Exercise and SportDefining "Plant-Based", "Plant-Focussed", "Vegan", "Vegetarian" diets etcPlant-Based Diets and Impact on Athlete Health and PerformanceFacts vs Myths as it relates to Plant-Based Diets and Protein QualityPractical Considerations in Transitioning to Plant-Based Diets for AthletesConclusions / Summary: Context Statement Podcast Episode Transcript: Download PDF Copy Key Paper(s) & Resources Discussed / Referred to: PLANT-BASED DIETS AND ATHLETIC PERFORMANCEPLANT-BASED AND VEGAN DIETS IN EXERCISE AND SPORT Related Podcast Episodes: #129 - "Protein Quality and the Food Matrix" with Nick Burd PhD#64 - 'Nutrigenomics & Personalised Sports Nutrition' with Nanci Guest PhD RD CSCS Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

"High Protein Diets: In Context" with Professor Kevin Tipton

Sep 2, 2021 55 min

Episode 164 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "High Protein Diets: In Context" with Professor Kevin Tipton (The Institute of Performance Nutrition, UK). Discussion Topics Include: Overview of High Protein Nutrition ResearchScience communication and translational issues: terms such as "hi / low protein"Potential contexts for high protein intake: Muscle hypertrophy, Hypoenergetic weight loss, Recovery from intense exercise, Potential problems with high-protein dietsConclusions / Summary: Context Statement Podcast Episode Transcript: Download PDF Copy Key Paper(s) Discussed / Referred to: Efficacy and consequences of very-high-protein diets for athletes and exercisers Related Podcast Episodes: #162 - Protein and Weight Loss in Exercisers & Athletes#153 - "Muscle Protein Synthesis and Response to Exercise & Nutrition" with Professor Kevin Tipton#150 - "Muscle Protein Breakdown in Response to Nutrition and Exercise" with Professor Kevin Tipton#129 - "Protein Quality and the Food Matrix" with Nick Burd PhD #121 - "Protein and Endurance Athletes" with Dan Moore PhD#125 - "Protein Supplementation and Resistance Exercise Training" with Rob Morton PhD #98 - 'Protein: An Update' with Professor Stu Phillips and Professor Kevin Tipton #75 - 'Protein Overfeeding & Oversciencing' with Jose Antonio PhD#67 - 'Protein Ingestion Before Sleep & Muscle Mass' with Professor Luc van Loon#34 - 'Nutrient Priming & the Protein Synthetic Response' with D. Lee Hamilton PhD #28 - 'Training and Nutrition To Maintain Muscle in Endurance Athletes' with Mike Ormsbee PhDEpisode 24 - 'Muscle Anabolic Potential of Leucine' with Leigh Breen PhD Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

"Body Composition Methods in Applied Sport Practice" with Prof Graeme Close and Prof Kevin Tipton

Aug 23, 2021 1 hr 20 min

Episode 163 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Body Composition Methods in Applied Sport Practice" with Professor Graeme Close (Liverpool John Moores University, UK) and Professor Kevin Tipton (The Institute of Performance Nutrition, UK). Discussion Topics Include: Overview of Body Composition and its Importance to Athlete Health and PerformanceAn Overview of Measurement Methodologies That Can Be Used in Applied Sport for the Assessment of Body CompositionPractical Considerations When Using DXA and Skinfolds as Measures of BodyComposition in Applied Sport PracticeConclusions and Recommendations for the Field Podcast Episode Transcript: Download PDF Copy Key Paper(s) Discussed / Referred to: Come Back Skinfolds, All Is Forgiven: A Narrative Review ofthe Efficacy of Common Body Composition Methods in AppliedSports Practice Related Podcast Episodes: #113 - "DXA and Body Composition Assessment: Gold Standard or Gold Plated?" with Dr Julia Bone#100 - 'Diets and Body Composition' with Alan Aragon MS and Brad Schoenfeld PhD#77 - 'Body Composition & Assessment' with Shawn Arent PhD Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

"Protein and Weight Loss in Exercisers & Athletes" with Professor Kevin Tipton

Jun 1, 2021 1 hr 7 min

Episode 162 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Protein and Weight Loss in Exercisers & Athletes" with Professor Kevin Tipton (The Institute of Performance Nutrition, UK). Discussion Topics Include: Overview of the concept of weight loss, energy balance, caloric restriction and impact on training adaptations and performanceGeneral weight loss vs quality weight loss: importance of body composition focussed strategiesOptimal protein intake during caloric restriction in elite athletesHow much protein?Protein timing and quality: does it matter?Protein supplements: value and practicality beyond a "first first approach" Podcast Episode Transcript: Download PDF Copy Key Paper(s) Discussed / Referred to: Protein Recommendations for Weight Loss in Elite Athletes: A Focus on Body Composition and PerformanceRecent Advances in the Characterization of Skeletal Muscle andWhole-Body Protein Responses to Dietary Protein and Exercise during Negative Energy Balance Related Podcast Episodes: #153 - "Muscle Protein Synthesis and Response to Exercise & Nutrition" with Professor Kevin Tipton#152 - "Making Weight in Combat Sports" with Dr Carl Langan-Evans and Joseph Matthews PhD(c)#145 - "Nighttime Feeding: Impact on Body Composition & Performance" with Michael Ormsbee PhD#100 - 'Diets and Body Composition' with Alan Aragon MS and Brad Schoenfeld PhD#77 - 'Body Composition & Assessment' with Shawn Arent PhD Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

"In the Trenches" with Charles Ashford MSc SENR

May 7, 2021 1 hr 16 min

Episode 161 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss being "In the Trenches" of elite sports nutrition practice with Charles Ashford MSc SENR (Director of Sports Nutrition, University of North Texas, USA). Discussion Topics Include: General background and reflections on Charles's career to date: UK to USALessons and learnings from working in elite US collegiate FootballLessons and learnings from working in a US collegiate sports nutrition environmentCharle's advice and tips for current and aspiring performance nutritionists looking to get a job and achieve success in elite collegiate sport Podcast Episode Transcript: Download PDF Copy Related Podcast Episodes: #157 - "In the Trenches" with Rich Chessor MSc SENR120 - "American Football: In the Trenches - Performance Nutrition Practice Insights" with Pratik Patel MS RD Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

"Ramadan and Sports Performance: A Sports Nutritionist's Perspective" with Mohamed Saad MSc SENR

Apr 23, 2021 1 hr 18 min

Episode 160 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Ramadan and Sports Performance: A Sports Nutritionist's Perspective" with Mohamed Saad MSc SENR (Leading Sports Nutritionist, Kingdom of Bahrain). Discussion Topics Include: Overview of Ramadan and fastingSleep considerationsEffects of Ramadan fasting on performance and competitionNutrition considerations during RamadanTotal amount of energy and type of macro nutrient intakeTiming of energy macro-nutrientintakePerformance specific nutrition considerationsHydration considerationsPractitioner observations and practical recommendations Podcast Episode Transcript: COMING SOON Key Paper(s) Discussed / Referred to: NUTRITION X-CHANGE VOL. 7 - RAMADAN AND SPORTS PERFORMANCE Related Podcast Episodes: #138 - "Ramadan Fasting & Performance: An Applied Perspective" with Matt Jones MSc#127 - "Time Restricted Eating and Exercise" with Evelyn Parr PhD Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

"Exercise Induced Muscle Damage: What is it, what causes it and what are the nutritional solutions?" with Dr Daniel Owens and Professor Kevin Tipton

Apr 15, 2021 1 hr 30 min

Episode 159 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Exercise-Induced Muscle Damage: What is it, what causes it and what are the nutritional solutions?" with Dr Daniel Owens PhD (Liverpool John Moores University, UK) Professor Kevin Tipton (The Institute of Performance Nutrition, UK). Discussion Topics Include: Overview of Exercise Induced Muscle Damage (EIMD)The evidence to date on EIMD: Why some of the research should be reviewed with cautionProposed mechanisms of EIMDEIMD and muscle soreness and role in the temporary loss of muscle functionNutritional interventions that accelerate recovery of muscle function and ameliorate sorenessWhy persistent use of nutritional interventions that accelerate recovery may impinge on muscle adaptationThe potential hormetic effect of long term use of nutritional aids Podcast Episode Transcript: Download PDF Copy Key Paper(s) Discussed / Referred to: Exercise-induced muscle damage: What is it, what causes it and whatare the nutritional solutions? Related Podcast Episodes: #158 - "BCAA Supplementation for Enhancing Muscular Strength and Hypertrophy" with Professor Kevin Tipton#156 - "Omega 3 Fatty Acids and Impact on Physical Training & Performance" with Dr Chris McGlory and Professor Kevin Tipton#153 - "Muscle Protein Synthesis and Response to Exercise & Nutrition" with Professor Kevin Tipton#150 - "Muscle Protein Breakdown in Response to Nutrition and Exercise" with Professor Kevin Tipton#101 - 'S&C Science, Muscle Plasticity, and Practice Epistemology' with Andy Galpin PhD#42 - 'Mechanisms of Muscle Hypertrophy' with Brad Schoenfeld PhD Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

"BCAA Supplementation for Enhancing Muscular Strength and Hypertrophy" with Professor Kevin Tipton

Apr 8, 2021 52 min

Episode 158 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "BCAA Supplementation for Enhancing Muscular Strength and Hypertrophy" with Professor Kevin Tipton (The Institute of Performance Nutrition, UK). Discussion Topics Include: Overview of Branched Chain Amino Acids (BCAA) as a popular supplement in sport and exercise nutritionBCAA s integral importance for skeletal muscle protein metabolismPhysiological roles and characteristics of BCAAs, EAAs, and Leucine in enhancing muscular strength and hypertrophyThe data and evidence on BCAAs: the early rodent data vs human studiesThe many important factors that may influence findings on this topicFrom science to practice: summaries and conclusions Podcast Episode Transcript: Download PDF Copy Key Paper(s) Discussed / Referred to: Isolated Leucine and Branched-Chain Amino Acid Supplementation for Enhancing Muscular Strength and Hypertrophy: A Narrative ReviewBranched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans Related Podcast Episodes: #153 - "Muscle Protein Synthesis and Response to Exercise & Nutrition" with Professor Kevin Tipton#150 - "Muscle Protein Breakdown in Response to Nutrition and Exercise" with Professor Kevin Tipton#103 - 'Hypertrophy & Individual Differences in Response to Training' with Brandon Roberts PhD#101 - 'S&C Science, Muscle Plasticity, and Practice Epistemology' with Andy Galpin PhD#42 - 'Mechanisms of Muscle Hypertrophy' with Brad Schoenfeld PhD Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

"In the Trenches" with Rich Chessor MSc SENR

Apr 5, 2021 1 hr 13 min

Episode 157 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss being "In the Trenches" of elite sports nutrition practice with Rich Chessor MSc SENR (Performance Nutritionist and Physical Performance Lead, British Swimming, UK). Discussion Topics Include: General background and reflections on Rich's career to dateLessons and learnings from working in elite rugbyMoving from a team sport to an individual sportLessons and learnings from elite swimmingWorking through COVIDPreparing for Tokyo 2020Rich's advice and tips for current and aspiring performance nutritionists looking to get a job and achieve success in elite sport Podcast Episode Transcript: Download PDF Copy Related Podcast Episodes: 120 - "American Football: In the Trenches - Performance Nutrition Practice Insights" with Pratik Patel MS RD Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

"Omega 3 Fatty Acids and Impact on Physical Training & Performance" with Dr Chris McGlory and Professor Kevin Tipton

Feb 23, 2021 1 hr 23 min

Episode 156 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Omega 3 Fatty Acids and Impact on Physical Training & Performance" with Dr Chris McGlory PhD (Queen’s University, Canada) and Professor Kevin Tipton PhD (The Institute of Performance Nutrition, UK). Discussion Topics Include: Overview of omega-3 fatty acidsOmega-3 Fatty Acids on Skeletal Muscle Protein TurnoverBenefits of consuming omega-3 fatty acids: from health to skeletal muscleCan omega-3 fatty acids influence recovery from injury?Omega-3 fatty acids: food first and is there a case for supplementation? Podcast Episode Transcript: Download PDF Copy Key Paper(s) Discussed / Referred to: The Influence of Omega-3 Fatty Acids on Skeletal Muscle Protein Turnover in Health, Disuse, and DiseaseOmega-3 Fatty Acids: A Detailed Look at Omega-3 Fatty Acids and Their Impact on Physical Performance Related Podcast Episodes: #153 - "Muscle Protein Synthesis and Response to Exercise & Nutrition" with Professor Kevin Tipton#150 - "Muscle Protein Breakdown in Response to Nutrition and Exercise" with Professor Kevin Tipton#115 - "Dietary Fat and Elite Endurance Performance" with Dr Jill Leckey#110 - "Nutrition Support for Exercise Induced Injury" with Professor Kevin Tipton Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

"Probiotic Supplementation and Athletes" with Dr Jamie Pugh

Feb 18, 2021 1 hr 3 min

Episode 155 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Probiotic Supplementation and Athletes" with Dr Jamie Pugh PhD (Liverpool John Moores University, UK). Discussion Topics Include: Overview of Probiotics, Prebiotics, Gut Microbiota, the Microbiome etc: from general population to elite athletesHow probiotics can benefit the host, and why this potentially matters to some athletesProbiotic supplementation and GI distress and dysfunctionProbiotics and impact on carbohydrate metabolism Practical considerations for probiotic supplementation and athletes Podcast Episode Transcript: Download PDF Copy Key Paper(s) Discussed / Referred to: International Society of Sports Nutrition Position Stand: ProbioticsThe athletic gut microbiotaProbiotic supplementation increases carbohydrate metabolism in trained malecyclists: a randomized, double-blind, placebo-controlled crossover trialFour weeks of probiotic supplementation reduces GI symptomsduring a marathon race Related Podcast Episodes: #143 - "The Athlete's Gut" with Patrick Wilson RD PhD#135 - "The Microbiome: Mind the Gap" with Jens Walter PhD and Orla O'Sullivan PhD#69 - 'Immunological Aspects of Training & Sports Nutrition' with Professor Michael Gleeson#63 - 'Probiotics and Athletes' with Professor David Pyne Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

"Nutrient Timing: A Garage Door of Opportunity?" with Professor Shawn Arent

Feb 6, 2021 1 hr 14 min

Episode 154 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Muscle Protein Synthesis and Exercise & Nutrition" with "Nutrient Timing: A Garage Door of Opportunity?" with Professor Shawn Arent (University of South Carolina, USA). Discussion Topics Include: Defining Nutrient Timing and Related Body of ResearchWhy Nutrient Timing is such a Nuanced Topic, and why its Importance is Highly Context DependentNutrient timing as Dietary Strategy for Body Composition and for PerformancePre/Intra/Post Exercise Nutrition StrategiesAdditional Timing ConsiderationsPractical Implications Podcast Episode Transcript: Download PDF Copy Key Paper(s) Discussed / Referred to: Nutrient Timing: A Garage Door of Opportunity?International society of sports nutrition position stand: nutrient timing Related Podcast Episodes: #104 - "Nutrient Timing: You Can, But Should You" with Chad Kerksick PhD#77 - "Body Composition & Assessment" with Shawn Arent PhD#58 - "Test, Don't Guess! Using Physiological Testing to Inform Practice" with Shawn Arent PhD Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

"Muscle Protein Synthesis and Response to Exercise & Nutrition" with Professor Kevin Tipton

Feb 2, 2021 1 hr 0 min

Episode 153 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Muscle Protein Synthesis and Exercise & Nutrition" with Professor Kevin Tipton (The Institute of Performance Nutrition, UK). Discussion Topics Include: Defining Muscle Protein Synthesis (MPS)Acute MPS and Muscle Hypertrophy: The Relevance and UncertaintyMPS is not just Hypertrophy, but also Remodelling and RapairTraining Status and MPSMethods of MeasurementMethodological Issues in Research & How this Should Impact Translation into PracticePhysiology and MPS Podcast Episode Transcript: Download PDF Copy Key Paper(s) Discussed / Referred to: What is the relationship between the acute muscle protein synthesis response and changes in muscle mass?ARE NOT INTRACELLULAR HEAT AND NEURAL ELECTRICITY STRESSES THE CAUSE OF EXERCISE-INDUCED PROTEIN SYNTHESIS?A Review of Resistance Training-Induced Changes in Skeletal Muscle Protein Synthesis and Their Contribution to HypertrophyThe development of skeletal muscle hypertrophy through resistance training: the role of muscle damage and muscle protein synthesis Related Podcast Episodes: #150 - "Muscle Protein Breakdown in Response to Nutrition and Exercise" with Professor Kevin Tipton#103 - 'Hypertrophy & Individual Differences in Response to Training' with Brandon Roberts PhD#101 - 'S&C Science, Muscle Plasticity, and Practice Epistemology' with Andy Galpin PhD#42 - 'Mechanisms of Muscle Hypertrophy' with Brad Schoenfeld PhD Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

"Beta-Alanine Supplementation and Exercise Capacity & Performance" with Prof Craig Sale and Dr Bryan Saunders

Jan 26, 2021 1 hr 21 min

Episode 152 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Beta Alanine Supplementation and Exercise Capacity & Performance" with Professor Craig Sale (Nottingham Trent University, UK) and Dr Bryan Saunders (University of Sao Paulo, Brazil). Discussion Topics Include: How and why Carnosine plays an important role in protecting against pH changes in skeletal muscleHow and why high-intensity exercise leads to a reduction in muscle pH (or increased acidity) due to hydrogen ion accumulation and impact on exercise capacity and performanceThe evidence behind and role of Beta-alanine supplementation on increasing skeletal muscle Carnosine content, and its impact on the buffering capacity of the musclePractical applications and considerations of Beta Alanine supplementation Podcast Episode Transcript: Download PDF Copy Key Paper(s) Discussed / Referred to: β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysisCarnosine in health and diseaseInternational society of sports nutrition position stand: Beta-Alanine Related Podcast Episodes: #105 - "To Supplement, or Not to Supplement" with Professor Craig Sale#68 - 'Beta Alanine Supplementation and Performance' with Abbie Smith-Ryan PhD & Craig Sale PhD Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

"Making Weight in Combat Sports" with Dr Carl Langan-Evans and Joseph Matthews PhD(c)

Jan 21, 2021 1 hr 29 min

Episode 151 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Making Weight in Combat Sports" with Dr Carl Langan-Evans (Liverpool John Moores University, UK) and Joseph Matthews PhD(c) (Nottingham Trent University / Birmingham City University, UK). Discussion Topics Include: Overview of Combat Sports and weight classifications"Extreme Rapid Weight Loss" and "Rapid Weight Gain" in combat sportsMetabolic regulation and exercise physiology relevant to combat sportsEnergy Availability, Relative Energy Deficiency, the Male and Female Athlete TriadCombat Sport Nutrition: an overview of the science and application into practice Podcast Episode Transcript: Download PDF Copy Key Paper(s) Discussed / Referred to: Making Weight in Combat SportsThe Magnitude of Rapid Weight Loss and Rapid Weight Gainin Combat Sport Athletes Preparing for Competition:A Systematic ReviewExtreme Rapid Weight Loss and Rapid Weight GainObserved in UK Mixed Martial Arts Athletes Preparingfor CompetitionCombat Sport Nutrition: A Pragmatic Case Study in an Elite Mixed Martial Arts AthleteThe Psychological and Physiological Consequences of Low EnergyAvailability in a Male Combat Sport Athlete Related Podcast Episodes: #148 - "Relative Energy Deficiency: Research to Practice" with Dr Nicky Keay#136 - "Energy Availability: From Health to Performance" with Jose Areta PhD#134 - "Nutrition Behaviour Change for Professional Weight-Making Athletes" with Dan Martin PhD Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

"Muscle Protein Breakdown in Response to Nutrition and Exercise" with Professor Kevin Tipton

Dec 2, 2020 1 hr 2 min

Episode 150 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Muscle Protein Breakdown in Response to Nutrition and Exercise" with Professor Kevin Tipton PhD (UK). Discussion Topics Include: Overview of Muscle Protein Breakdown (MPB) as an important metabolic component of muscle remodelling, adaptation to training, and increasing muscle mass.Role of resistance exercise on MPB and Muscle Protein Synthesis (MPS).Practical nutrition recommendations for interventions to suppress MPB: a worthwhile strategy or not? What the evidence actually tells us is explored!Can nutrition impact any individual muscle protein?Why strategies aimed at optimising post exercise nutrition should focus on the response of muscle protein synthesis. Podcast Episode Transcript: Download PDF Copy Key Paper(s) Discussed / Referred to: Assessing the Role of Muscle Protein Breakdown in Response to Nutrition and Exercise in Humans Related Podcast Episodes: #110 - "Nutrition Support for Exercise Induced Injury" with Professor Kevin Tipton#98 - "Protein: An Update" with Professor Stu Phillips and Professor Kevin Tipton#42 - "Mechanisms of Muscle Hypertrophy" with Brad Schoenfeld PhD#38 - "Nutrition and the Molecular Response To Strength Training" with Keith Baar PhD#34 - "Nutrient Priming & the Protein Synthetic Response" with D. Lee Hamilton PhD#18 - "Protein Nutrition & Critical Appraisal" with Professor Kevin Tipton#5 - "Protein" with Prof Stu Phillips and Prof Kevin Tipton Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

"Vitamin D and the Athlete" with Dr Daniel Owens PhD

Nov 28, 2020 58 min

Episode 149 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Vitamin D and the Athlete" with Dr Daniel Owens PhD (Liverpool John Moores University, UK). Discussion Topics Include: Overview of Vitamin D and its unique characteristicsWhy Vitamin D is one of the most "on trend" sports supplements used by elite and recreational athletesFrom health to performance: The biological influences of Vitamin D (incl. immunity, bone, and muscle)Deficiency, insufficiency and adequacy explored (incl. influencing factors such as diet, sun exposure during winter, skin colour, clothing and sunscreen etc)Test, don't guess: assessing Vitamin D StatusVitamin D supplements (incl. dosage, what forms, when, and when not to supplement)) Podcast Episode Transcript: Download PDF Copy Key Paper(s) Discussed / Referred to: Vitamin D and the Athlete: Current Perspectives and New Challenges Related Podcast Episodes: #132 - "Nutrition and Athlete Bone Health" with Prof Craig Sale and Dr Kirsty Elliot-Sale Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

"Relative Energy Deficiency: Research to Practice" with Dr Nicky Keay

Nov 13, 2020 1 hr 3 min

Episode 148 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Relative Energy Deficiency: Research to Practice" with Dr Nicky Keay BA, MA (Cantab), MB BChir, MRCP (Honorary Fellow, Department of Sport and Exercise Sciences, Durham University, UK). Discussion Topics Include: Relative Energy Deficiency: an overview and background to RED-sEnergy availability and impact on health and performanceRecognising relative energy deficiency: from the research lab to "real world" practiceRED-s as an issue in female and male athletes, dancers etcDr Keay's recent research on cyclists and dancers Podcast Episode Transcript: Download PDF Copy Key Paper(s) Discussed / Referred to: Infographic. Energy availability: concept, control and consequences in relative energy deficiency in sport (RED-S) - Keay, Francis BJSM 2019Awareness and indicators of low energy availability in male and female dancers - Keay, Francis, AusDancersOverseas MedRxiv preprint Low energy availability assessed by a sport-specific questionnaire and clinical interview indicative of bone health, endocrine profile and cycling performance in competitive male cyclists - Keay, Francis, Hind BMJ Open Sports and Exercise Medicine 2018Health4Performance - BASEM Educational Resource Related Podcast Episodes: #136 - "Energy Availability: From Health to Performance" with Jose Areta PhD#132 - "Nutrition and Athlete Bone Health" with Prof Craig Sale and Dr Kirsty Elliot-Sale#106 - "The Female Athlete" with Dr Kirsty Elliot-Sale Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

"Creatine Myths and Common Questions" with Dr Scott Forbes PhD

Nov 6, 2020 1 hr 14 min

Episode 147 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Creatine Myths and Common Questions" with Dr Scott Forbes PhD (Brandon University, Canada). Discussion Topics Include: Creatine: a brief overview of the science and the mythsWhy creatine has become such a popular supplementThe evidence base behind creatine use in exercise science and health promotion (i.e. muscle mass, strength and power, age, gender, clinical uses etc)Safety profile of creatine to include risk of kidney damage, water retention etcCreatine Monohydrate vs. other forms off creatineCreatine dosing strategies Podcast Episode Transcript: Download PDF Copy Key Paper(s) Discussed / Referred to: Common Questions and Misconceptions About Creatine Supplementation: What Does the Evidence Really Show? - JISSN / In Press (will add link when available)International Society of Sports Nutrition position stand: creatine supplementation and exercise - JISSN Related Podcast Episodes: #141 - "Creatine Monohydrate: Exercise, Sport, and Health Applications" with Professor Darren Candow#73 - 'Creatine for Health & Performance' with Professor Eric Rawson#16 - 'Creatine' with Professor Craig Sale Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN