How to Maintain Muscle Mass in a Caloric Deficit

On the pH Nutrition podcast, coaches Luke and Liam discuss effective strategies to retain muscle mass during a caloric deficit.

They underscore the incorporation of resistance training, having adequate protein intake, not undergoing a too aggressive caloric deficit, maintaining a good sleep schedule, and considering several dietary supplements like creatine, omegas, vitamin D, and possibly HMB.

Concrete numbers and specific interventions are presented to guide listeners in implementing these strategies along with the importance of maintaining good sleep, achieving an optimal balance in macronutrient intake, and the overall benefit of combining diet and exercise for more significant results, among others.

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

00:02 Introduction and Casual Conversation

00:45 The Importance of Maintaining Muscle Mass in a Deficit

01:38 Role of Resistance Training in Muscle Mass Maintenance

04:05 The Significance of Protein Intake

06:45 Balancing Macronutrients for Optimal Muscle Maintenance

12:26 The Impact of Calorie Deficit on Muscle Mass

17:45 Combining Diet and Exercise for Effective Weight Loss

19:49 Discussing Potential Substitutes for Resistance Training

19:52 The Importance of Creatine and Omega Threes

20:27 The Role of Vitamin D in Maintaining Muscle Mass

21:07 Exploring the Efficacy of HMB

22:29 The Impact of Food Quality and Green Powders

24:12 The Crucial Role of Sleep in Muscle Mass Maintenance

26:35 The Influence of Nutrition on Sleep Quality

29:43 The Importance of a Balanced Lifestyle for Muscle Mass Maintenance

31:41 Wrapping Up and Looking Forward

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In this episode of the pH Nutrition Podcast, hosts Luke and Liam explore a recent paper called 'The anabolic response to protein ingestion during recovery from exercise, has no upper limit in magnitude and duration in vivo in humans' Trommelen et al (2023)

The study mainly contradicts previous assumptions about the body's protein absorption limits. The findings show a dose-response relationship between the amount of protein consumed and the anabolic response, indicating that humans may be able to absorb more protein than previously thought.

The hosts discuss the potential applications of this new information, particularly with regards to intermittent fasting, high protein feeds, and scenarios where regular protein intake may not be possible.

They highlight the need for further studies to understand this new perspective on protein absorption and its potential effect on a person's dietary regime.

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

00:01 Introduction and Welcoming Remarks

00:51 Discussion on Recent Research Review

01:18 Understanding Protein Absorption

02:07 Exploring the Study on Protein Ingestion

03:49 Implications of the Study Findings

05:59 Practical Applications of the Study

14:39 Potential Limitations and Future Research Directions

17:40 Conclusion and Final Thoughts

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Losing weight is hard. But it is even harder when you make silly mistakes. In this episode Liam covers 5 areas to help you be more successful with your diet.

For more info on our programs head over to our website here

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Matt Gardner is a Nutritional Therapist specialising in sports nutrition. He has a cracking CV and is host on the Big Feed Up HQ podcast. He has worked with numerous high levels athletes, large corporate companies such as North Face and hundreds of everyday athletes.

Recently he was working with Zooki who have a range of supplements and in this episode we dive into Curcumin. What is does, why we need it and who can benefit. Enjoy!

Check out Matt's Instagram here

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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This week Luke and Liam unpack a research paper entitled:

The Effects of Training Load During Dietary Intervention Upon Fat Loss: A Randomized Crossover Trial

Before diving into the implications for training when you're in a calorie deficit and offering some tips and tricks on how to maintain performance when dieting!

For more info on our programs head over to our website here

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Liam is joined by Elliot Simmonds, a CrossFit Athlete, coach and co-founder of QHP online programming. In the podcast they cover

- Where Elliots training is currently at

- Moving to the UK from Abu Dhabi and back again

- Opinions on the current state of CrossFit

- Bit of business chat

- Benefits and struggles of online coaching 

Elliot is always such great company and we hope you enjoy this relaxed podcast!

Find Elliot HERE

For more info on our programs head over to our website here

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In this episode Luke and Liam breakdown a research paper entitled:

The effect of fish oil supplementation on resistance training-induced adaptations By Heileson et al (2023)

They dive into the benefits of Fish Oil for resistance training, wether or not you're getting enough omega 3s in and how to pick the right ones!

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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In this episode Luke and Liam breakdown a research paper entitled:

Pre-sleep Protein Ingestion Increases Mitochondrial Protein Synthesis Rates During Overnight Recovery from Endurance Exercise: A Randomized Controlled Trial by J Trommelen et al (2023)

They dive into the benefits of a pre sleep protein feed and whether or not the type of protein matters too!

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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In this episode Luke and Liam breakdown a research paper entitled:

The efficacy of a home-use metabolic device (Lumen) in response to a short-term low and high carbohydrate diet in healthy volunteers by J. Roberts et al (2023)

They look at just how useful these at home metabolic devices are, if they work and why anyone would use them.

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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Welcome back to another listener Q+A with Liam and Luke! In this episode they answer your questions including:

• What are the benefits of Creatine? 1:20 (Check out this ACE paper for more!)
• If you miss a day of creatine or beta alanine, how does that impact the effectiveness? 3:15
• Are Joint supplements effective? 6:15
• Is Turkesterone any good?! 10:56
• Should I change the way I train now i'm in my 50s and perimenopausal? 14:19
• How should i change my nutrition after a severe injury that means I can't train? 17:58
• How to recover from overtraining? 21:49

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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In this episode Luke and Liam dive into a research review on the impact going for a poo has on performance (yep you read that right, going for a poo)!

The paper in question is: Defecation enhances cerebral perfusion and delays fatigue in elite triathletes

By Chen-Chan Wei et al

They dive into just how much of an impact can going to the toilet before a competition can have and to be honest the results might surprise you!

For more info on our programs head over to our website here

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In this episode Luke and Liam dive into a research review on the impact Creatine has on Endurance Performance!

The paper in question is: Creatine supplementation and endurance performance: surges and sprints to win the race by Forbes et al

Creatine is incredibly well researched within the world of strength and power, but what about endurance? We dive into this and talk a lot more about how best to use creatine regardless of your goal.

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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In this episode of the pH Nutrition podcast, hosts Liam and Luke talk about the concept of periodisation and how nutrition should be adjusted throughout the different seasons of the year.

They discuss the importance of maintaining a consistent training routine, setting and reassessing personal goals and the benefits of consuming a diverse range of nutrients. They provide specifics on eating seasonally and personalizing dietary habits to align with seasonal changes, training load, and lifestyle circumstances.

The hosts conclude with an emphasis on a food-first approach and the importance of maintaining a nutrient-dense diet for better health and exercise performance, regardless of the specific goal at hand.

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

00:00 Introduction and Catching Up

00:30 The Importance of Routine and Getting Back on Track

00:56 Periodising Nutrition and Setting Goals

03:12 The Impact of Seasons on Nutrition and Goals

04:30 The Benefits of Eating Seasonally

07:46 Periodising Supplementation

10:17 Setting Goals and Actions for the New Year

14:09 The Importance of Micronutrients and Diverse Diet

31:56 Conclusion and Upcoming Episodes

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Join us on this epsiode where Tom and Liam cover our 3 tier approach to dealing with muscle soreness. We break down

- What are DOMs?

- What happens when we get sore

- Tier 1 what to focus on first. Eating enough, protien and food quality

- Tier 2 is about adding on workout nutrition, hydration and carbohydrates

- Tier 3 is about supplements and other recovery modalities

- Should you train through DOMS?

This is an episode where you can really take away some useful tips. We mention the next free PB challenge which you can sign up to here https://phnutrition.co.uk/pb-challenge

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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The Crossfit Games are here and in this episode Luke and Liam talk through what it takes to fuel a Crossfit Games athlete.

Using the experience they've learnt from working with some of the best in the game at the biggest stage in the sport of Crossfit they give insights into:

• The principles athletes fuel by
• How to get enough volume in in comp week
• Periodising your nutrition
• Periodising your supplements
• Tailoring a hydration plan
• And much much more....

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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In this episode Coaches Luke and Liam dive into the world of rest days. Discover the best nutrition strategies for fat loss and muscle building, while debunking high carb vs. low carb day confusion.

They share practical tips for calorie adjustments, caution against aggressive carb cutting, and emphasise the importance of active rest days, that aren't too active!

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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Luke and Liam cover all aspects of nutrition to help you crush your next fitness competition. Points covered in this episode - 

- The importance of replication

- Common mistakes made leading into the competition

- How to carb load like a pro

- Advice for first time and regular competitors

- Meal choices for the night before and breakfast on comp day

- How to structure your food on the day

- Supplementation

- Advice on 1 and 2 day comps

- Post comp advice

If you want more in depth information our competition nutrition guide maps out everything you need to nail your performance at your event.

Check it out here - https://phnutrition.co.uk/competition-nutrition-guide/competition-nutrition

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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Liam and Luke are back with another listener Q+A! In this episode they tackle:

How to approach food volume in a fat loss phase! (1:10)

Where to get non BS nutrition advice! (5:20)

Does Nytol affect Sleep and Sports Performance?! (11:38)

What's the difference between fasting and fasted training? (16:30)

How to hit protein on a plant based diet! (23:58)

Hope you enjoy!

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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A minicast from Chloe from The Female Performance Project in which she covers how to approach an off plan meal! In this short podcast Chloe talks about how to eat your meals the rest of the day, how to make sure you are eating mindfully, how to approach what you choose on the menu, and whether to include alcohol as part of your off plan meal.

To ask Chloe anymore questions, head over to @femaleperformanceproject and send her a message!

For more info about the Female Performance Plan, check out www.femaleperformanceproject.co.uk

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Losing fat is hard. Even harder when we keep doing the small things that blunt our progress. In this episode Luke and Liam cover some common faults with fat loss and why you are not seeing progress with your diet, even though you are “on plan”

We cover topics including 

- Liquid calories

- Weekends

- Snacking

- Portion control 

- Not eating enough during the day. Same for during the week then overeating at weekends.

- Too many energy dense healthy foods

- Overestimating calorie burn so eating too much

Hope you enjoy!

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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In this episode Luke and Liam take a deep dive into a position stand from the International Society of Sports Nutrition on Energy Drinks!

They run through common ingredients, including picking out the ones that actually work, and guide you on how best to let energy drinks work for you instead of the other way round!

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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A solocast from Chloe from the Female Performance Project in which she answers some of your sent questions!

Chloe covers: How to respond to other people commenting on what you’re eating

Tips with managing food around your period and dealing with cravings

Why you may have lost your cycle and how to take steps to get your cycle back

Advice on how to decide what your ‘goal’ should be

To ask Chloe anymore questions, head over to @femaleperformanceproject and send her a message. For more info about the Female Performance Plan, check out femaleperformanceproject.co.uk

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In this episode Coaches Liam and Luke play a little game of myth busting tennis! Bouncing myths back and forth and busting them as they go!

Topics include:

Does caffeine stunt your growth?!

Does eating after 6pm make you fat?

Are artificial sweeteners bad for you?!

Can you turn fat into muscle?!

Is Fresh better than Frozen?!

Can you build muscle on a plant based diet?!

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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In this episode of the pH Nutrition Podcast, hosts Liam and Luke discuss the topic of fat loss. They share a blueprint of how they help their clients achieve their nutrition and weight loss goals, emphasizing the importance of understanding personal nutrition needs, and the role of consistency, personalization, and accountability in achieving and maintaining weight loss.

They also discuss the importance of setting clear goals and having a long-term mindset. The hosts emphasize the importance of tracking your current diet and making necessary tweaks to align it with your health and weight loss goals.

The conversation also covers common reasons people fail their diets and how to mitigate these failures.

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

00:00 Introduction to the Podcast

00:18 Discussing the Topic of Fat Loss

01:21 The Importance of Personalized Nutrition

01:54 Challenges in Starting a Diet

05:59 Why People Fail to Continue Their Diet

18:13 Setting Objective Goals for Your Diet

19:57 Approaching Your Diet in 2024

20:38 The Importance of Tracking Your Current Intake

23:21 Approaching Nutrition in a Way That Suits the Individual

24:18 The Importance of Having a Coach

25:38 Transitioning to Macros and Managing Portion Sizes

26:01 The Role of Recipes and Meal Plans in Nutrition

27:44 The Impact of Making Small Changes in Your Diet

27:54 The Strategy of Making Additions Rather Than Subtractions

28:34 The Benefits of Increasing Food Volume

29:53 The Importance of Tracking and Understanding Your Current Intake

36:34 The Role of Accountability in Achieving Nutritional Goals

39:52 Planning for the End of the Coaching Period

45:03 The Importance of Having a Roadmap for Your Nutritional Journey

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In this episode we cover all things protein powder with Adam French the owner of WHEYD.

He explains the differences between protein powders, the process of producing them, what to look for and how to use them.

This is such an awesome episode that dispels a lot of myths and provides some practical advice.

Use code PHPOD for 20% off all WHEYD products!

https://wheyd.com/

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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In this episode we have Tom and Rob - the co owners of Fauna nutrition. Fauna nutrition is a delivery service supplying venison and offal. We chat about 

- why venison is such a fantastic meat

- the sustainability of venison 

- discuss carnivore and high meat based diets 

- common mistakes people make with their meat choices 

- why we need to ensure our meat consumption leans towards nose to tail 

This is a real honest and open discussion on the meat industry in general. The guys are super knowledgeable and passionate about doing things in the correct fashion!

Go check out fauna nutrition in Instagram here https://instagram.com/fauna.nutrition?igshid=NTc4MTIwNjQ2YQ==

And their website here https://fauna-nutrition.co.uk/shop/?

fbclid=PAAaad0B1KlsGqOd98lr8BA-W2zf0bq2PGRREY6nVUqPdq9F_VqLcDpVTckjc

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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30 day challenges and ridiculously low calorie diets are rife on social media.

Liam gives his take on should you do it, and how to approach it in the correct way.

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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Taking part in HYROX London this weekend?

Liam and Tom as they give us a definite breakdown of what to do this week leading up the race, with key action points for race day and areas to focus on post competition. 

Tom draws on his previous HYROX experiences as a podium athlete and competition athletes to ensure you go into the event fully prepared!

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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Chloe interviews sports educator and running coach Irene Clark who specializes in working with peri and post menopausal women. We cover the adaptations to make to your training and diet during this time, how to help alleviate symptoms, the importance of rest, and how to keep on top of your health during this time.

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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Tom Bliss & Courtney Pruce set up the Ultimate You in lockdown. It has now helped thousands on people be better versions of themselves. They have recently moved to Bali and moved fully online. This episode covers

- The struggles of running your own business

- Why outsourcing nutrition has been a game changer

- There's no such thing as balance!

- Navigating injuries and training

- And just a bloody good chat!

Check out the Ultimate you instagram page here https://www.instagram.com/theultimateyou_/?hl=en

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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In this episode coaches Liam and Luke dive into everything you need to know about post workout nutrition!

They tackle timings, type of food to go for, and supplements along with walking you through exactly how to approach it so you're never left wondering what to have post workout!

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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Harriet and Chloe have an open discussion about diet culture and how this has impacted our and our clients' relationship with food. We discuss why we fall into disordered eating habits, discuss our own experiences and cover some action points which can help to improve your relationship with food, and how to reach out if this is something you are struggling with.

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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Liam covers the 5 key lessons he has taken from the first 50 episodes of the pH Nutrition podcast.

- Simple isn’t easy

- Most of the time we just need to reminded

- People that are successful have very similar habits

- Change is the only constant

- The healthier you are the more adaptation you can handle

Thank you so much for supporting the podcast and here's to the next 50!

For more info on our programs head over to our website here

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Luke and Liam are back with another research review, this time diving into a paper entitled:

"How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution" by Schoenfeld and Aragon (2015)

Listen through to hear Luke and Liam give their thoughts on this study, and breakdown just how much protein you should be having at each feed!

This is the Sixth of a series of research reviews that will be published each month. If you've seen a study you want us to take a look at then send it over on our website here

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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In this special episode of the PH Nutrition podcast, hosts Liam and Luke take a look back at 2023, highlighting the professional and personal accomplishments for the team at PH Nutrition.

They discuss team members' achievements such as winning a pro card in bodybuilding, running marathons, and managing comedy careers alongside their fitness commitments. They also discuss the company’s year, including the revamp of the six-week fat loss and strength programs, the creation of the Inner Circle program, the coach expansion, and plans for the coming year. Key topics for future podcast episodes were highlighted, and the announcement was made for the halt of their app development project.

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

00:00 Introduction and Welcome

00:26 Reflections on 2023: Personal and Professional Insights

02:17 Looking Ahead: Goals and Expectations for 2024

03:21 Comedy and Fitness: Balancing Passions and Profession

04:03 Appreciation and Acknowledgement: Celebrating Team Achievements

07:25 Challenges and Triumphs: The Journey of pH Nutrition

08:46 Transition and Growth: Changes in the Coaching Team

10:20 Celebrating Success: Highlighting Coaches' Achievements

13:38 Tom's Contribution and Achievements

14:27 Tom's Future Goals and Challenges

14:48 Discussing Weightlifting Metrics

16:17 Future Personal Fitness Goals

19:52 Reflecting on 2023 and Looking Forward to 2024

20:42 Updates on Coaching Programs and Services

25:23 Plans for the Podcast in 2024

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Luke and Liam are back with another research review, this time diving into a paper entitled:

"Body Recomposition: Can Trained Individuals Build Muscle and Lose Fat at the Same Time?" by Campbell Et al (2020)

Listen through to hear Luke and Liam give their thoughts on this study, including the practical applications for how to approach a body recomposition target with your own nutrition!

This is the fifth of a series of research reviews that will be published each month. If you've seen a study you want us to take a look at then send it over on our website here

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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In this episode Liam, and Luke, answer some of your questions, including:

Any nutrition advice to help cure a hangover?! (1:33)

How do female contraceptives impact weight loss/hunger?! (7:50)

My Son is 14 can he take protein supplements?! (11:33)

How to maximise rugby performance when in a deficit?! (16:03)

Is it possible to eat too much protein powder?! (15:26)

What are the best snacks for recovery?! (21:35)

How to fuel for a 7:30pm training session?! (24:55)

How should you change your nutrition when you go through a longer period of not training?! (28:53)

Is it bad to be in a deficit when recovering from injury?! (33:26)

If you want to submit a question for our next Q+A then you can do so either on our instagram at @ph_nutrition or on our website here

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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Luke and Liam are back with another research review, this time diving into a paper entitled:

"Continuous versus Intermittent Dieting for Fat Loss and Fat-Free Mass Retention in Resistance-trained Adults: The ICECAP Trial" By Jackson Peos et al. (2021)

Listen through to hear Luke and Liam give their thoughts on this study, including the practical applications for when you're attacking a fat loss plan!

This is the fourth of a series of research reviews that will be published each month. If you've seen a study you want us to take a look at then send it over on our website here

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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In this episode coaches Tom and Liam dive into everything you need to know about Intra workout nutrition!

They tackle timings, type of food to go for, and supplements along with walking you through exactly how to approach it so you're never underfuelling a workout again!

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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In this episode coaches Liam and Luke dive into everything you need to know about pre workout nutrition!

They tackle timings, type of food to go for, and supplements along with walking you through exactly how to approach it so you're never left chasing your nutrition again.

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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In this episode Liam, and Luke, answer some of your questions, including:

What Is the impact of alcohol on training?! (0:31)

How to maintain your nutrition with a baby on the way?! (5:20)

How to get more protein in?! (9:07)

How to find your maintenance calories?! (11:19)

Is it possible to eat too much protein powder?! (15:26)

Tips on reducing cortisol?! (19:13)

Blood testing for women, what point in the cycle should it be done?! (24:08)

How does less sleep impact training?! (25:59)

Proven ways to improve your immune system?! (30:28)

How to factor in a very active job in your nutrition plan?! (34:15)

How to know your training stimulus matches your nutrition?! (37:57)

Supplements to help your joint health?! (41:01)

If you want to submit a question for our next Q+A then you can do so either on our instagram at @ph_nutrition or on our website here

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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In this episode Chloe and Loz cover the common mistakes made when coming out of a fat loss phase! -Why you should avoid the post diet blow out

-Why its important to make small changes at a time

-Why its important to keep data

-Having a new goal and how to move forward post diet phase!

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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In this episode Liam and Harriet cover

- The one thing you should be doing now to help your Open performance

- What supplements to take

- How to manage your week to ensure you are feeling fresh on the day

- What do eat before the workout

- Should you change your nutrition for different workouts

- What do to if you are repeating

- How to manage fatigue

Hope you enjoy and good luck!

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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In the next pod of our fat loss series, coaches Chloe and Luke dive into whether or not you have to choose between far loss and performance.

They touch on common mistakes people make when attacking fat loss that lead to big drops in performance, how to sustainably carry out a fat loss phase to limit any performance issues, and how to periodise your nutrition across a longer time period to make sure you can have both!

Enjoy!

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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Luke, Liam, and Tom are back for another research review! In this episode they dive into a recent paper looking at how effective it is to acquire certain performance enhancing nutrients from food!

The paper in question is titled "Effect of food sources of nitrate, polyphenols, L-arginine and L-citrulline on endurance exercise performance: a systematic review and meta-analysis of randomised controlled trials" By d'Unioneville et al (2021)

This is a meta analysis that dives into just how efficient it is to get these nutrients from food sources and poses questions on if you can take a food first approach as opposed to looking into supplementation!

Listen through to hear Luke, Liam and Tom give their thoughts on this.

This is the third of a series of research reviews that will be published each month. If you've seen a study you want us to take a look at then send it over on our website here

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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In this episode of the pH Nutrition podcast, Liam Holmes and Luke Hall deep dive into the topic of supplements.

They discuss their recommended strategies for managing health during illnesses, sharing their personal experiences with various supplements like greens powders.

The hosts tackle commonly asked questions about supplements such as the suitable time to take pre-workouts and the efficacy of creatine.

They also provide insights for endurance athletes and share advice on taking supplements for general athletic performance. Towards the end, they discuss testosterone boosters like Tongkat Ali and emphasize the importance of regular blood work to monitor nutrients and health markers.

00:00 Introduction and Guest Introduction

00:22 Discussion on Supplements and Health

03:00 Deep Dive into Creatine

07:42 Pre-Workout Timing and Strategies

10:41 Supplements for High Rocks Event

18:01 Exploring Tom Cat Ali and Testosterone Boosters

22:08 Importance of Regular Blood Work

24:17 Conclusion and Final Thoughts

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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Fat loss is one topic that creates endless discussion. Liam, Becs and Harriet are here to break down why we get confused and what we can do about it.

Some reasons people get confused

• Gross oversimplifcation - just get in a deficit vs over complication - tracking food / high days / low days, carb cycling…
• All the different diets - principles over methods
• How to actually apply a diet / way of eating to your lifestyle
• How long should you follow a diet?
• How aggressive should you be (short bursts, long and slow)

Common mistakes we discuss

• Liquid calories. Added sugars and milks in teas and coffees can add up to around 300 kcal a day. Be wary of how many your are having.
• Eating too much at weekends. Don’t be good 5 days a week then blow it for 2 days. This is very common! Include the 2 meals from the limit list at weekends and manage your excess
• Snacking too often. Grazing means we don’t account for calories and can lead to overeating. Eat 4 times a day that is it. Still hungry after meals - increase protein and veg in that meal.
• Mindless eating. Eating whilst cooking. Eating whilst watching TV. Whilst driving. These are sneaky calories we don’t account for.
• Portion control. Or lack of. Understanding how much you actually need is crucial.
• Monday to Thursday dieter. In my experience people are pretty good at being on plan from Monday - Thursday. But those 3 days at the end of the week…well thats a different story!

99% of the time it isn’t genetics or hormones. It is a lack of honesty and consistency.

Enjoy!

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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In this episode Liam, and Luke, answer some of your questions, including:

Thoughts on Tim Spector on Diary of a CEO?! (00:42)

Thoughts on Sat Fats?! (10:00)

How to gain strength while in maintenance?! (12:24)

Would you recommend any supplements for osteoarthritis?! (14:01)

Thoughts on Inositol?! (16:26)

Thoughts on the carnivore diet?! (20:10)

Best training strategy to lose fat?! (22:08)

How low should I take my fat down in a deficit?! (24:35)

If you want to submit a question for our next Q+A then you can do so either on our instagram at @ph_nutrition or on our website here

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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Happy New Year and welcome back to the pH Nutrition podcast, in this one Coach Luke and Coach Chloe dive into a little bit of the physiology of fat loss!

This is an intro episode to a fat loss series we've got coming up in January! 4 episodes all dedicated towards removing some of the confusion around fat loss and helping you if you're attacking one in the new year!

We hope you find it useful!

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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Christmas is coming and in this episode Liam, Chloe, and Luke talk all about how to navigate your nutrition through the festive period!

They offer real practical advice on what to do to maintain your progress into the new year without sacrificing quality time with with family and friends.

We know the holidays can be a tough time of year from a nutrition point of view but it can be enjoyed and progress can be made, just listen to find out how!

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

Hosted on Acast. See acast.com/privacy for more information.