Explorez tous les épisodes du podcast We Do Science

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 me:

Substack: @laurentbannock
Website: laurentbannock.com
Instagram: @laurent_bannock

Key chapters

00:00 Episode preview and introduction
04:50 Lauren’s journey from coach to researcher
10:21 Studying women in exercise science
16:28 What research tells us about women’s training
26:26 Menstrual cycle hormones and muscle protein synthesis
36:15 Symptoms, lived experience and individualised coaching
39:32 Hormonal contraceptives and training adaptations
44:35 Energy availability and menstrual health
46:40 Cycle syncing, marketing and injury-risk claims
53:34 Menopause, resistance training and interpreting research
1:02:21 Main takeaways for practice

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, commercial testing and player trust

1:14:05 The demands of NFL nutrition and recovery

1:24:23 Career lessons and advice for practitioners

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 practice of performance nutrition.

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 first, supplements and questions about timing

31:42 Strength versus endurance athletes

33:20 Looking beyond total protein intake

35:29 Understanding the food matrix

36:08 Lessons from eggs, salmon and minced meat

41:54 Whey, casein and attempts to improve the response

46:58 Exercise, protein and anabolic resistance

50:45 Anabolic resistance in different populations

54:45 Muscle size, strength and quality

59:52 Are we too focused on protein quantity?

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 practice

06:35 Dana's background and career

10:08 Nicki's journey from Michelin-star chef to pro cycling

15:20 How the Plate to Performance paper came about

20:38 Why chefs and nutritionists need a shared language

23:18 Cooking on the road: chefs, hotels and logistics

26:27 Prioritising nutrition interventions

28:41 The chef–nutritionist relationship

33:12 On-bike nutrition and the role of soigneurs

38:02 Keeping the evidence intact across the team

42:01 Planning menus around race demands

45:15 Day types, fuelling time points and daily adjustments

49:56 The data behind fuelling decisions

52:55 Energy availability and RED-S in the field

56:16 Turning precise numbers into real meals

59:36 Rider education in a decentralised sport

1:04:06 Building rider buy-in

1:07:11 Working through the rider's support network

1:11:04 Establishing yourself in a new team

1:15:25 When things go wrong on the road

1:17:26 Planning for illness and injury

1:22:09 Where the science breaks down in practice

1:24:47 What Dana and Nicki have changed their minds on

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
43:22 Prepare: hydration, fuelling and supplements
49:19 Athlete preferences and practical problem-solving
52:27 Cultural considerations and World Cup nutrition
55:29 Choosing what belongs in the framework
56:35 Supplement evidence and marketing
1:03:38 Applying and evaluating the four Ps
1:05:35 The future of personalised sports nutrition
1:09:05 The future of sports nutrition textbooks

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.

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 industry
• Bad science and its impact on research and practice
• Why being a responsible sceptic requires a comprehensive set of critical thinking skills
• Why 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 Industry
• Baseless claims and pseudoscience in health and wellness: A call to action for the sports, exercise, and nutrition-science community
• The 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

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 hypertrophy
• Emerging 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

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 athletes
• The scientific evidence and relevance to athletes
• Nutrition to prevent and treat muscle injuries
• Nutrition to prevent and treat bone injuries
• Nutrition 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

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 rest
• Blood sugar and insulin responses to sugar and carbohydrate restriction
• Sugar restriction and blood lactate concentrations
• Fat oxidation rates after various types of meals
• Changes in metabolism as a result of sugar and carbohydrate restriction and wether that actually results in physical activity and total energy intake differences
• Pros 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

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 athletes
• Nutrient absorption issues with plant-based diets
• REDs risks and getting adequate calories from plant-based foods
• Impact 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

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 health
• How 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 networks
• Harnessing hormones as preventative and supportive medicine
• Athlete performance mediated by hormones
• Imbalances 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

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 supplements
• Research 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 Athletes
• Nutritional 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

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 performance
• Why the public are confused as to what we should eat, and why even experts disagree with each other
• Why scientific literacy is necessary to navigate the minefield of misinformation
• Why no single diet is for everyone
• Rigid versus flexible dietary control
• Dichotomous thinking: the backbone to rigid dietary control
• Discretionary 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

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 females
• Research on females relevant to sport and exercise science and nutrition
• Issues with body composition assessment and manipulation in females
• The effects of nutrient timing on training adaptations in resistance-trained females
• The 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 females
• The 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

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

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 players
• The 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

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 health
• Supplements 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

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 recovery
• Physiological loading, end-game fatigue and glycogen depletion in soccer
• Muscle glycogen and potential fatiguing mechanisms
• Implications for between-game recovery
• Points 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

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 athletes
• Factors affecting nutrition status and performance
• Needs 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 Athletes
• Sports 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

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 exercise
• Effects of CHO delivery form on exogenous CHO53 oxidation, gastrointestinal discomfort, and exercise capacity
• CHO 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

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 issues
• The available evidence: Quantity vs quality
• Physiological, endocrinological, and metabolic considerations in Female Athletes
• 3 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

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 FODMAPs
• Gastrointestinal Symptoms (GIS) in Exercise
• Dietary Strategies to Reduce GIS
• Commercial Hype Versus Reality: Our Current Scientific Understanding of Gluten and Athletic Performance
• Gluten‑Free Diet (GFD) Considerations: Health, Nutrition Status, Inflammation, Body Composition etc
• Rationale 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 Athletes
• Commercial 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

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 Clocks
• Rhythms in macronutrient metabolism,  energy expenditure, and appetite regulation
• Nutrient 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

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 nutrition
• Why context matters
• The 'food first not food only' approach to sport nutrition
• Example situations where performance may be compromised with a strict food only approach
• Example situations where immune health may be compromised with a strict food only approach
• Guidance 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

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

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 game
• Why nutrition matters in football
• Physiological and associated nutritional demands of football
• Nutrition and impact on training, match day performance, and recovery
• Science to practice: keys to bridging the gap
• Special 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 research
• Nutrition 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

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 Practice
• Some Standout Moments Which Have Defined Them
• Key Characteristics Required in to Work as a Performance Nutritionist
• Influential Factors Impacting a Successful Career
• Examples of Some Big Challenges Faced in Practice and Career Navigation
• Recommendations to Younger / Early Career Practitioners
• Areas 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

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 Sport
• Defining "Plant-Based", "Plant-Focussed", "Vegan", "Vegetarian" diets etc
• Plant-Based Diets and Impact on Athlete Health and Performance
• Facts vs Myths as it relates to Plant-Based Diets and Protein Quality
• Practical Considerations in Transitioning to Plant-Based Diets for Athletes
• Conclusions / Summary: Context Statement

Podcast Episode Transcript: Download PDF Copy

Key Paper(s) & Resources Discussed / Referred to:

• PLANT-BASED DIETS AND ATHLETIC PERFORMANCE
• PLANT-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

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 Research
• Science 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 diets
• Conclusions / 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 PhD
• Episode 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

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 Performance
• An Overview of Measurement Methodologies That Can Be Used in Applied Sport for the Assessment of Body Composition
• Practical Considerations When Using DXA and Skinfolds as Measures of BodyComposition in Applied Sport Practice
• Conclusions 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

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 performance
• General weight loss vs quality weight loss: importance of body composition focussed strategies
• Optimal protein intake during caloric restriction in elite athletes
• How 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 Performance
• Recent 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

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 USA
• Lessons and learnings from working in elite US collegiate Football
• Lessons and learnings from working in a US collegiate sports nutrition environment
• Charle'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 SENR
• 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

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 fasting
• Sleep considerations
• Effects of Ramadan fasting on performance and competition
• Nutrition considerations during Ramadan
• Total amount of energy and type of macro nutrient intake
• Timing of energy macro-nutrientintake
• Performance specific nutrition considerations
• Hydration considerations
• Practitioner 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

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 caution
• Proposed mechanisms of EIMD
• EIMD and muscle soreness and role in the temporary loss of muscle function
• Nutritional interventions that accelerate recovery of muscle function and ameliorate soreness
• Why persistent use of nutritional interventions that accelerate recovery may impinge on muscle adaptation
• The 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

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 nutrition
• BCAA s integral importance for skeletal muscle protein metabolism
• Physiological roles and characteristics of BCAAs, EAAs, and Leucine in enhancing muscular strength and hypertrophy
• The data and evidence on BCAAs: the early rodent data vs human studies
• The many important factors that may influence findings on this topic
• From 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 Review
• Branched-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

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 date
• Lessons and learnings from working in elite rugby
• Moving from a team sport to an individual sport
• Lessons and learnings from elite swimming
• Working through COVID
• Preparing for Tokyo 2020
• Rich'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

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 acids
• Omega-3 Fatty Acids on Skeletal Muscle Protein Turnover
• Benefits of consuming omega-3 fatty acids: from health to skeletal muscle
• Can 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 Disease
• Omega-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

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 athletes
• How probiotics can benefit the host, and why this potentially matters to some athletes
• Probiotic supplementation and GI distress and dysfunction
• Probiotics 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: Probiotics
• The athletic gut microbiota
• Probiotic supplementation increases carbohydrate metabolism in trained malecyclists: a randomized, double-blind, placebo-controlled crossover trial
• Four 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

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 Research
• Why Nutrient Timing is such a Nuanced Topic, and why its Importance is Highly Context Dependent
• Nutrient timing as Dietary Strategy for Body Composition and for Performance
• Pre/Intra/Post Exercise Nutrition Strategies
• Additional Timing Considerations
• Practical 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

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 Uncertainty
• MPS is not just Hypertrophy, but also Remodelling and Rapair
• Training Status and MPS
• Methods of Measurement
• Methodological Issues in Research & How this Should Impact Translation into Practice
• Physiology 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 Hypertrophy
• The 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

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 muscle
• How 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 performance
• The evidence behind and role of Beta-alanine supplementation on increasing skeletal muscle Carnosine content, and its impact on the buffering capacity of the muscle
• Practical 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-analysis
• Carnosine in health and disease
• International 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

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 sports
• Metabolic regulation and exercise physiology relevant to combat sports
• Energy Availability, Relative Energy Deficiency, the Male and Female Athlete Triad
• Combat 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 Sports
• The Magnitude of Rapid Weight Loss and Rapid Weight Gainin Combat Sport Athletes Preparing for Competition:A Systematic Review
• Extreme Rapid Weight Loss and Rapid Weight GainObserved in UK Mixed Martial Arts Athletes Preparingfor Competition
• Combat Sport Nutrition: A Pragmatic Case Study in an Elite Mixed Martial Arts Athlete
• The 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

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

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 characteristics
• Why Vitamin D is one of the most "on trend" sports supplements used by elite and recreational athletes
• From 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 Status
• Vitamin 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

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-s
• Energy availability and impact on health and performance
• Recognising relative energy deficiency: from the research lab to "real world" practice
• RED-s as an issue in female and male athletes, dancers etc
• Dr 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 2019
• Awareness 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 2018
• Health4Performance - 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

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 myths
• Why creatine has become such a popular supplement
• The 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 etc
• Creatine Monohydrate vs. other forms off creatine
• Creatine 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

Episode 146 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "CBD for Athletes: Efficacious or Risky Business?" with Professor Graeme Close PhD (Liverpool John Moores University, UK).

Discussion Topics Include:

• What is Cannabidiol AKA "CBD"?
• Why is CBD of interest to athletes?
• The claims for CBD and the actual evidence
• Prevalence and rationale for use in sport such as professional rugby
• CBD and anti-doping risks
• Practical advice and warnings on usage of CBD

Podcast Episode Transcript: Download PDF Copy

Key Paper(s) Discussed / Referred to:

• High Prevalence of Cannabidiol (CBD) Use Within 2 Male Professional Rugby Union and League 3 Players: A Quest for Pain Relief and Enhanced 4 Recovery - In press

Related Podcast Episodes:

•  #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

Discussion Topics Include:

• Overview of nighttime feeding as a dietary strategy for health and performance
• Effects of pre-sleep consumption of protein rich meals and snacks on body composition
• Effects of pre-sleep consumption of carbohydrate-rich meals and snacks on next-day physical performance
• Nighttime feeding and potential positive impact on daytime overfeeding behaviours

Key Paper(s) Discussed / Referred to:

• Nighttime feeding likely alters morning metabolism but not exercise performance in female athletes
• Timed-daily ingestion of whey protein and exercise training reduces visceral adipose tissue mass and improves insulin resistance: the PRISE study
• Lipolysis and Fat Oxidation Are Not Altered with Presleep Compared with Daytime Casein Protein Intake in Resistance-Trained Women
•  The effects of pre-sleep consumption of casein protein on next-morning measures of resting metabolic rate and appetite compared between sedentary pre- and postmenopausal women

Related Podcast Episodes:

•  #28 - 'Training and Nutrition To Maintain Muscle in Endurance Athletes' with Mike Ormsbee PhD
• #67 - 'Protein Ingestion Before Sleep & Muscle Mass' with Professor Luc van Loon
•  #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