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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 Skepticism" 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 skeptic 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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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Episode 178 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Sleep and the Athlete" with Professor Neil Walsh (Liverpool John Moores University, UK).

Discussion Topics Include:

• What is sleep, and why do we need it
• Methods to assess sleep quantity & quality: from the sleep lab to wearables
• Sleep and athlete health & performance
• Strategies to improve sleep (from "sleep hygiene" to nutrition)
• The "sleep toolbox" for practitioners

Podcast Episode Transcript: Download PDF Copy

Key Paper(s) Discussed / Referred to:

• Sleep and the athlete: narrative review and 2021 expert consensus recommendations
• Good perceived sleep quality protects against the raised risk of respiratory infection during sleep restriction in young adults

Related Podcast Episodes:

• 145: How does night-time feeding affect body composition and performance?

  with Dr Michael Ormsbee

• 124: Nutrition and athlete immune health with Professor Neil Walsh 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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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 withCharles 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

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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

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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

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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

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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 withRich 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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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Episode 145 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Nighttime Feeding: Impact on Body Composition & Performance" with Michael Ormsbee PhD (Florida State University, USA).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

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Episode 144 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Dietary Nitrate and Physical Performance" with Professor Andrew Jones PhD (University of Exeter, UK).

Discussion Topics Include:

• Overview of Nitric Oxide and Dietary Nitrates
• Dietary Nitrate supplementation as an ergogenic aid
• Current thinking on mechanisms of action
• Effects on muscle function and performance
• Physiological effects of dietary nitrate supplementation in elite and non-elite athletes

Key Paper(s) Discussed / Referred to:

• Dietary Nitrate and Physical Performance

Related Podcast Episodes:

• Episode 54 - 'Dietary Nitrate and Exercise Performance' with Professor Andrew Jones

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

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Episode 143 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "The Athlete's Gut" with Dr Patrick Wilson RD PhD (Old Dominion University, USA).

Discussion Topics Include:

• Overview of gut function and effects of exercise: gut anatomy and physiology and relevant symptoms of dysfunction
• Nutrition and the athlete's gut: macronutrients, energy, fluids / hydration, sodium, training the gut, supplements
• Psychology and the athlete's gut: stress and anxiety

Key Paper(s) Discussed / Referred to:

• The Athlete's Gut

Related Podcast Episodes:

• 135 - "The Microbiome: Mind the Gap" with Jens Walter PhD and Orla O'Sullivan PhD

• 117 - "Nutrition and Ultramarathon Running" with Dr Ricardo Costa

• 70 - 'Nutrition and Metabolism for Endurance Sports' with Professor Asker Jeukendrup

• 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

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Episode 142 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Intermittent Dieting: Considerations for the Athlete" with Jackson Peos PhD(c) (University of Western Australia).

Discussion Topics Include:

• Overview, and research behind, dieting and energy restriction, in physique and performance focussed athletes
• Adaptive responses to energy restriction
• Intermittent energy restriction: an overview of effectiveness
• Impact of energy restriction on body-composition and performance
• Intermittent vs continuous energy restriction strategies
• Diet breaks and re-feeds: science and practice
• Nutrition and training considerations during intermittent fasting

Key Paper(s) Discussed / Referred to:

• Intermittent Dieting: Theoretical Considerations for the Athlete

Related Podcast Episodes:

• 127 - "Time Restricted Eating and Exercise" with Evelyn Parr PhD

• 100 - 'Diets and Body Composition' with Alan Aragon MS and Brad Schoenfeld PhD

• 84 - 'Impact of Non Exercise Activity' with Professor Dylan Thompson

• 79 - 'Energy Balance, Imbalance & Interactions' with James Betts PhD

• 74 - 'Gaining Muscle & Losing Fat in an Energy Deficit' with Professor Stu Phillips

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

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Episode 141 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Creatine Monohydrate: Exercise, Sport, and Health Applications" with Professor Darren Candow (University of Regina, Canada).

Discussion Topics Include:

• Creatine Monohydrate: An overview of the research
• Dietary and supplemental sources of creatine
• Metabolism and mechanisms of action
• Creatine as an ergogenic aid: strength, power, muscle hypertrophy, and endurance
• Creatine and potential roles in injury support / recovery, ageing muscle, bone health, brain function and other health / medical applications
• Supplemental protocols and safety

Key Paper(s) Discussed / Referred to:

• International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine

Related Podcast Episodes:

• 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

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Episode 140 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Rugby League: Nutritional and Energetic Considerations" with Dr James Morehen PhD (Liverpool John Moores University, UK).

Discussion Topics Include:

• Overview of Rugby League
• Growing, building and repairing elite rugby players: the performance nutritionists perspective
• Physical demands of a Rugby League player
• Body composition and function in Rugby
• Energy expenditure: from lab to pitch
• Muscle soreness and inflammation: exploring the causes and the solutions
• Nutrition considerations for rugby league: science to practice

Key Paper(s) Discussed / Referred to:

• GROWING, BUILDING AND REPAING ELITE RUGBY PLAYERS: Nutritional and Energetic Considerations
• Position specific differences in the anthropometric characteristics of elite European Super League rugby players
• The Assessment of Total Energy Expenditure During a 14-day 'In-Season' Period of Professional Rugby League Players Using the Doubly Labelled Water Method
• Muscle glycogen utilisation during Rugby match play: Effects of pre-game carbohydrate
• Metabolic demands and replenishment of muscle glycogen after a rugby league match simulation protocol

Related Podcast Episodes:

• 125 - "Protein Supplementation and Resistance Exercise Training" with Rob Morton PhD

• 124 - "Nutrition and Athlete Immune Health" with Prof Neil Walsh PhD

• 120 - "American Football: In the Trenches - Performance Nutrition Practice Insights" with Pratik Patel MS RD

• 83 - 'Monitoring Training Load & Fatigue in Athletes' with Craig Twist PhD

• 72 - 'Half-Time in Team Sports & Strategies that Influence Performance' with Mark Russell PhD CSCS

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Episode 139 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Exercise, Immune Function and Infection Risk" with Dr Richard Simpson PhD (University of Arizona, USA).

Discussion Topics Include:

• General introduction to exercise immunology and impact of exercise on the immune system
• Moderate exercise and impact on health promotion
• Arduous exercise and potential impact on immune suppression
• The open window hypothesis and infection risk
• Can exercise affect immune function and infection risk: both sides of the debate
• Take home messages from the evidence and applied perspectives

Key Paper(s) Discussed / Referred to:

• Can exercise affect immune function to increase susceptibility to infection?
• Exercise, Immunity and the COVID-19 Pandemic

Related Podcast Episodes:

• 135 - "The Microbiome: Mind the Gap" with Jens Walter PhD and Orla O'Sullivan PhD

• 124 - "Nutrition and Athlete Immune Health" with Prof Neil Walsh PhD

• 121 - "Protein and Endurance Athletes" with Dan Moore PhD

• 110 - "Nutrition Support for Exercise Induced Injury" with Professor Kevin Tipton

• 80 - 'Athlete Immune Health' with Professor Neil Walsh

• 69 - 'Immunological Aspects of Training & Sports Nutrition' with Professor Michael Gleeson

• 63 - 'Probiotics and Athletes' with Professor David Pyne

• 52 - 'Sleep and Performance/Recovery' with Jon Bartlett PhD

• 44 - 'Nutrition, Physical Activity and Immunity' with Glen Davison 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

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Episode 138 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Ramadan Fasting and Performance: An Applied Perspective" with Matt Jones MSc SENr (West Ham United FC and UAE Football Association).

Discussion Topics Include:

• General introduction and experiences as a performance nutritionist working with athletes during Ramadan
• What is Ramadan and Ramadan fasting, and impact on nutrition habits and behaviours
• Reflecting on Ramadan experiences
• Shaping performance nutrition strategies to Ramadan challenges
• Evidence-based practice, belief, and best practice
• Ramadan nutrition practical recommendations

Key Paper(s) Discussed / Referred to:

• Ramadan Fasting Recommendations: Reflecting on Australia vs. Saudi Arabia WCQ
• Ramadan and Football
• Ramadan fasting and the goals of sports nutrition around exercise

Related Podcast Episodes:

• 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

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Episode 137 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Menthol and Athletic Performance" with Dr Russ Best PhD (Waikato Institute of Technology, New Zealand).

Discussion Topics Include:

• Overview of Menthol and athletic performance
• Internal application of Menthol and impact on physical capacity and performance
• External application of Menthol and impact on physical capacity and performance
• Mechanisms of action on psychophysiological effects to include: thermal, ventilatory, analgesic, and arousal
• Strengths and limitations of menthol as an ergogenic aid
• Practical recommendations

Key Paper(s) Discussed / Referred to:

• Menthol: A Fresh Ergogenic Aid for Athletic Performance

Related Podcast Episodes:

• 131 - "Nutrition for Exercise in Hot Environments" with Alan McCubbin PhD and Ollie Jay PhD

• 72 - 'Half-Time in Team Sports & Strategies that Influence Performance' with Mark Russell PhD CSCS

• Episode 17 - 'Carbohydrates' with James Morton 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

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Episode 136 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Energy Availability: From Health to Performance" with Jose Areta PhD, Liverpool John Moores University, UK).

Discussion Topics Include:

• Energy Availability (EA): an overview
• Energy Balance, Energy Deficit, and Energy Availability
• EA and impact on training adaptions incl down-regulation of skeletal muscle protein synthesis and autophagy
• EA and impact on health (incl menstrual function and bone metabolism)
• Case study of an athlete in chronic low energy availability
• Training with low carbohydrate availability AND low energy availability

Key Paper(s) Discussed / Referred to:

• Skeletal muscle glycogen content at rest and during endurance exercise in humans: a meta-analysis
• Effects of sleeping with reduced carbohydrate availability on acute training responses
• Case study: Resumption of eumenorrhea in parallel with high training load after 4 years of menstrual dysfunction: a 5-year follow-up of an elite female cyclist
• Modulation of autophagy signaling with resistance exercise and protein ingestion following short-term energy deficit

Related Podcast Episodes:

• 132 - "Nutrition and Athlete Bone Health" with Prof Craig Sale and Dr Kirsty Elliot-Sale

• 121 - "Protein and Endurance Athletes" with Dan Moore PhD

• 119 - "Fuel for the Work Required" with Mark Hearris PhD(c)

• 106 - "The Female Athlete" with Dr Kirsty Elliot-Sale

• 51 - 'Carbohydrate Availability & Training Adaptation' with Professor John Hawley

• 17 - 'Carbohydrates' with James Morton 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

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Episode 135 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "The Microbiome" with Dr Jens Walter PhD (University College Cork, Ireland) and Dr Orla O'Sullivan PhD, Teagasc Food Research Centre, Ireland).

Discussion Topics Include:

• The Microbiome: An overview
• Lifestyle-induced microbiome depletion and impact on health
• The "Fibre Gap": Low-fibre diet as a key driver of microbiome depletion
• Establishing what constitutes a healthy human gut microbiome: state of the evidence and translational issues
• Environmental, clinical, and nutritional factors and the microbiome
• Exercise and associated dietary extremes impact on gut microbial diversity

Key Paper(s) Discussed / Referred to:

• Establishing What Constitutes a Healthy Human Gut Microbiome: State of the Science, Regulatory Considerations, and Future Directions
• The Fiber Gap and the Disappearing Gut Microbiome: Implications for Human Nutrition
• The microbiome of professional athletes differs from that of more sedentary subjects in composition and particularly at the functional metabolic level
• Exercise and associated dietary extremes impact on gut microbial diversity

Related Podcast Episodes:

• Episode 63 - 'Probiotics and Athletes' with Professor David Pyne
• Episode 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

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Episode 134 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Nutrition Behaviour Change for Professional Weight-Making Athletes" with Dan Martin PhD, Liverpool John Moores University, UK).

Discussion Topics Include:

• Dietary and weight-making practices in weight-making athletes
• Weight-cutting in the extreme life of professional jockeys
• Exploring a multi-faceted nutrition behaviour change intervention grounded in behaviour change theory
• An overview of the Capability, Opportunity, Motivation – Behaviour (COM-B) model and Behaviour Change Wheel (BCW) in the context of professional jockey athletes and their support network
• A "sneak peek" into Dr Martin's own practice as a working example of how COM-B and BCW theory can be successful applied as a bespoke nutrition behaviour change intervention in "real world" practice

Key Paper(s) Discussed / Referred to:

• Development and Implementation of a Nutrition Behaviour Change Intervention Grounded in COM-B and Behaviour Change Wheel Theory for Professional Weight-Making Athletes (not yet published)

Related Podcast Episodes:

• 133 - "Dietary Behaviour Change in Athletes" with Meghan Bentley PhD(c)

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

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Episode 133 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Dietary Behaviour Change in Athletes" with Meghan Bentley PhD(c), Carnegie School of Sport, Leeds Beckett University, UK).

Discussion Topics Include:

• Introduction to behavioural science and behaviour change theory
• Implementation science and practice in sports nutrition
• Behavioural tools and theory relevant to sport and exercise nutrition
• Evidence-informed approaches to behaviour change in professional sports nutrition practice

Key Paper(s) Discussed / Referred to:

• Sports nutrition interventions: A systematic review of behavioural strategies used to promote dietary behaviour change in athletes

Related Podcast Episodes:

• Episode 111 - "Paper to Podium: Translating Sports Nutrition Research" with Professor Graeme Close
• Episode 114 - "The Global Sports Nutrition Practitioner" with Dan Kings
• Episode 99 - 'Translational Sport Science' with Joe Eisenmann 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

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Episode 132 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Nutrition and Athlete Bone Health" with Professor Craig Sale PhD (Nottingham Trent University, UK) and Dr Kirsty Elliot-Sale PhD, Nottingham Trent University, UK).

Discussion Topics Include:

• Overview of bone, bone health and relevance to athletes
• Bone as a "nutritionally modifiable tissue"
• Nutritional influences on bone structure and health
• Energy Availability and RED-s
• Protein and bone
• Vitamin D
• Diet quality and the food matrix
• Feeding strategies and acute exercise

Key Paper(s) Discussed / Referred to:

• Nutrition and Athlete Bone Health (Sports Med, 2019)

Related Podcast Episodes:

• Episode 106 - "The Female Athlete" with Dr Kirsty Elliot-Sale

• 60 - 'Bone Health and Performance' with Professor Craig Sale

• 57 - 'The Female Athlete Triad and RED-S' with Kirsty Elliot-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

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Episode 131 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Nutrition for Exercise in Hot Environments" with Dr Alan McCubbin PhD (Monash University, Australia) and Dr Ollie Jay PhD, University of Sydney, Australia).

Discussion Topics Include:

• Describing hot and humid environments
• Overview of physiology of "Exertional Heat Stress"
• Thermoregulation
• Gastrointestinal Function and Integrity
• Exertional Heat Stress and impact on performance & health
• Other factors such as clothing and body-composition
• Heat acclimation & acclimatisation
• Fluid and electrolyte balance and assessment
• Hydration and related nutrition strategies overview
• Impact and relevance to different sports such as team sports and ultra-endurance events

Key Paper(s) Discussed / Referred to:

• Sports Dietitians Australia Position Statement: Nutrition for Exercise in Hot Environments

Related Podcast Episodes:

• 112 - "Hydration and Performance: Evidence Unpacked" with Dr Lewis James

• 117 - "Nutrition and Ultramarathon Running" with Dr Ricardo Costa

• 93 - 'Hydration and Performance' with Stavros Kavouras 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

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Episode 130 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Contextualising Fat Oxidation During Exercise" with Ed Maunder PhD(c) (Sports Performance Research Institute New Zealand, Auckland University of Technology, Auckland, New Zealand).

Discussion Topics Include:

• Defining and differentiating "fat oxidation" and "fat burning"
• Fat as a "fuel" for exercise: storage and metabolism
• Substrate oxidation (fuel use) during endurance and ultra-endurance exercise
• Substrate availability and performance: a case for optimising maximal fat oxidation?
• Testing methods to determine maximal fat oxidation (FatMax) and its value to inform performance nutrition strategies
• Maximal fat oxidation: what we know, don't know, and what's relevant to elite and recreational endurance athletes
• Relevance to exercise performance: substrate utilisation during Ironman triathlon case study discussion

Key Paper(s) Discussed / Referred to:

• Contextualising Maximal Fat Oxidation During Exercise: Determinants and Normative Values (Frontiers in Physiology, 2018)
• Substrate Metabolism During Ironman Triathlon: Different Horses on the Same Courses (Sports Medicine, 2018)

Related Podcast Episodes:

• Episode 128 - "Ketogenic Diet and Athletes" with Fionn McSwiney PhD
• Episode 123 - "Nutrition and Single-Stage Ultra-Marathon" with Nick Tiller PhD
• Episode 117 - "Nutrition and Ultramarathon Running" with Dr Ricardo Costa
• Episode 115 - "Dietary Fat and Elite Endurance Performance" with Dr Jill Leckey
• Episode 97 - 'LCHF and Performance' with Professor Louise Burke
• Episode 70 - 'Nutrition and Metabolism for Endurance Sports' with Professor Asker Jeukendrup
• Episode 62 - 'Fat Oxidation, Exercise & Insulin Sensitivity' with Scott Robinson PhD(c) and Gareth Wallis PhD

Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at

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Episode 129 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Protein Quality and the Food Matrix" with Dr Nick Burd PhD (Department of Kinesiology and Community Health, University of Illinois at Urbana-Champaign, USA).

Discussion Topics Include:

• Defining protein & diet quality
• Defining optimal vs recommended intakes for protein
• Reductionism & protein research
• The Food matrix: A wholistic view of protein and exercise interactions and why whole protein is more than just the sum of its parts!
• Why a "food-first" approach to post-exercise protein intake will be beneficial for both the skeletal muscle adaptive response and diet quality for most people

Key Paper(s) Discussed / Referred to:

• Dietary Protein Quantity, Quality, and Exercise Are Key to Healthy Living: A Muscle-Centric Perspective Across the Lifespan (Burd et al., 2019)
• Food-First Approach to Enhance the Regulation of Post-exercise Skeletal Muscle Protein Synthesis and Remodeling (Burd et al., 2019)

Related Podcast Episodes:

• Episode 121 - "Protein and Endurance Athletes" with Dan Moore PhD
• Episode 125 - "Protein Supplementation and Resistance Exercise Training" with Rob Morton PhD
• Episode 98 - 'Protein: An Update' with Professor Stu Phillips and Professor Kevin Tipton
• Episode 75 - 'Protein Overfeeding & Oversciencing' with Jose Antonio PhD
• Episode 74 - 'Gaining Muscle & Losing Fat in an Energy Deficit' with Professor Stu Phillips
• Episode 67 - 'Protein Ingestion Before Sleep & Muscle Mass' with Professor Luc van Loon
• Episode 38 - 'Nutrition and the Molecular Response To Strength Training' with Keith Baar PhD
• Episode 36 - 'The Hormone Hypothesis' with Professor Stu Phillips
• Episode 34 - 'Nutrient Priming & the Protein Synthetic Response' with D. Lee Hamilton PhD
• Episode 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

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Episode 128 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Ketogenic Diet and Athletes" with Dr Fionn McSwiney (Dublin City University, Ireland).

Discussion Topics Include:

• Defining ketogenic and low-carb diets
• Potential benefits, limitations, and relevance of ketogenic diets to athletes
• Differentiating elite and non-elite athletes and differing types of training and events as it relates to training, performance and metabolism and how that relates to ketogenic diets and impact on athletes
• Exploring the evidence on ketogenic diets and athletes
• Potential practical applications for the ketogenic diet in athletes

Key Paper(s) Discussed / Referred to:

• Impact Of Ketogenic Diet On Athletes: Current Insights. McSwiney et al., 2019.

Related Podcast Episodes:

• Episode 123 - "Nutrition and Single-Stage Ultra-Marathon" with Nick Tiller PhD
• Episode 121 - "Protein and Endurance Athletes" with Dan Moore PhD
• Episode 119 - "Fuel for the Work Required" with Mark Hearris PhD(c)
• Episode 118 - "Swifter, Higher, Stronger" with Prof Louise Burke and Prof John Hawley
• Episode 115 - "Dietary Fat and Elite Endurance Performance" with Dr Jill Leckey
• Episode 97 - 'LCHF and Performance' with Professor Louise Burke
• Episode 94 - 'Physiology of Champions' with Michael Joyner MD
• Episode 70 - 'Nutrition and Metabolism for Endurance Sports' with Professor Asker Jeukendrup
• Episode 51 - 'Carbohydrate Availability & Training Adaptation' with Professor John Hawley
• Episode 45 - 'Carbohydrate Periodization' with Trent Stellingwerff PhD
• Episode 17 - 'Carbohydrates' with James Morton 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

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Episode 127 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Time Restricted Eating and Exercise" with Dr Evelyn Parr (Mary MacKillop Institute for Health Research, Australian Catholic University, Australia).

Discussion Topics Include:

• An introduction to circadian biology
• Modern lifestyle and metabolic health
• Time restricted eating (TRE) defined
• Diet and exercise interventions: does timing matter?
• TRE and exercise training: the sweet spot?
• The evidence for TRE and relevance to daily practice

Key Paper(s) Discussed / Referred to:

• A Time to Eat and a Time to Exercise. Evelyn Parr et al., 2020

Related Podcast Episodes:

• Episode 108 - "Outrunning Bad Diets" with Prof Stu Phillips and Prof Michael Joyner
• Episode 104 - 'Nutrient Timing: You Can, But Should You' with Chad Kerksick PhD
• Episode 100 - 'Diets and Body Composition' with Alan Aragon MS and Brad Schoenfeld PhD
• Episode 74 - 'Gaining Muscle & Losing Fat in an Energy Deficit' with Professor Stu Phillips
• Episode 33 - 'Neurobiology of Obesity' with Stephan Guyenet 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

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Episode 126 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Iron Considerations for the Athlete" with Dr Peter Peeling (The University of Western Australia).

Discussion Topics Include:

• Iron and its importance in health & performance
• Defining iron deficiency in athletes
• Contributing factors to iron deficiency
• Assessing iron deficiency
• How iron deficiency impacts performance
• Nutrition strategies to prevent and correct iron deficiency

Key Papers Discussed / Referred to:

• Iron considerations for the athlete: a narrative review (Sim et al., 2019)

Related Podcast Episodes:

• Episode 122 - "Nutrition and Altitude Training" with Trent Stellingwerff 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

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Episode 125 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Protein Supplementation & Resistance Exercise Training" with Dr Rob Morton (McMaster University, Canada).

Discussion Topics Include:

• The role of skeletal muscle mass and strength in human health & performance
• Increasing skeletal muscle mass
• The hormone hypothesis
• Introduction to muscle protein turnover
• Protein intake and muscle turnover
• Dietary protein supplementation and resistance exercise induced gains in muscle mass and strength
• Protein supplementation and muscle: the evidence explored

Key Paper(s) Discussed / Referred to:

• A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults (Morton et al, BJSM, 2018)

Related Podcast Episodes:

• Episode 121 - "Protein and Endurance Athletes" with Dan Moore PhD
• Episode 98 - 'Protein: An Update' with Professor Stu Phillips and Professor Kevin Tipton
• Episode 75 - 'Protein Overfeeding & Oversciencing' with Jose Antonio PhD
• Episode 74 - 'Gaining Muscle & Losing Fat in an Energy Deficit' with Professor Stu Phillips
• Episode 67 - 'Protein Ingestion Before Sleep & Muscle Mass' with Professor Luc van Loon
• Episode 38 - 'Nutrition and the Molecular Response To Strength Training' with Keith Baar PhD
• Episode 36 - 'The Hormone Hypothesis' with Professor Stu Phillips
• Episode 34 - 'Nutrient Priming & the Protein Synthetic Response' with D. Lee Hamilton PhD
• Episode 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
• Episode 18 - 'Protein Nutrition & Critical Appraisal' with Professor Kevin Tipton
• Episode 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

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Episode 124 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Nutrition and Athlete Immune Health" with Professor Neil Walsh (School of Sport and Exercise Sciences
Liverpool John Moores University, UK).

Discussion Topics Include:

• Defining Athletes, Immunity and Health
• Overview of Contemporary View on Immunity
• Infection Risks, Lowered Immunity, and Consequences
• Resistance and Tolerance:
• How Nutrition Influences Immunity and Infection
• Energy Deficiency & Infection: The Debate Continues
• New Theoretical Perspective on Nutrition and Athlete Immune Health
• Tolerogenic Nutritional Supplements

Key Papers Discussed / Referred to:

• Nutrition and Athlete Immune Health: New Perspectives on an Old Paradigm (Sport Med, 2019)
• Recommendations to maintain immune health in athletes (EJSS, 2018)

Related Podcast Episodes:

• Episode 80 - 'Athlete Immune Health' with Professor Neil Walsh
• Episode 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

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Episode 123 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Nutrition and Single-Stage Ultra-Marathon" with Dr Nick Tiller PhD (The Lundquist Institute for Biomedical Innovation at Harbor-UCLA Medical Center, Torrance, CA, USA).

Discussion Topics Include:

• Defining single-stage ultra-marathon
• Physiological considerations for training and racing
• Nutritional considerations for training
• Nutritional considerations for racing
• Specialised food and supplement considerations
• Evidence quality and practical considerations

Key Papers Discussed / Referred to:

• International Society of Sports Nutrition Position Stand: nutritional considerations for single-stage ultra-marathon training and racing (JISSN, 2019)

Related Podcast Episodes:

• Episode 117 - "Nutrition and Ultramarathon Running" with Dr Ricardo Costa

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

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Episode 122 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Nutrition and Altitude" with Trent Stellingwerff PhD (Canadian Sport Institute-Pacific).

Discussion Topics Include:

• Defining and describing elite athletes and altitude
• Physiological impact and purpose of training at altitude
• Energy availability and relative energy deficiency in endurance athletes training at altitude
• Key nutritional considerations and practical concerns
• Iron and other supplement considerations

Key Papers Discussed / Referred to:

• Contemporary Periodization of Altitude Training for Elite Endurance Athletes: A Narrative Review (Sports Medicine, 2019)
• Nutrition and Altitude: Strategies to Enhance Adaptation, Improve Performance and Maintain Health: A Narrative Review (Sports Medicine, 2019)

Related Podcast Episodes:

• Episode 45 - 'Carbohydrate Periodization' with Trent Stellingwerff 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

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Episode 121 of the Institute of Performance Nutrition "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Protein and Endurance Athletes" with Dr Dan Moore PhD (University of Toronto).

Discussion Topics Include:

• Amino acids as fuel
• Protein requirements of endurance athletes - overview
• Exercise-induced skeletal muscle remodelling: impact of training and importance of protein in recovery process
• Muscle protein synthesis: relevance to endurance athletes
• "Total, Type, and Timing" considerations (incl plant vs animal protein)
• Beyond muscle protein synthesis: Protein & glycogen synthesis and protein & immune function
• Future perspectives for research and practice

Key Papers Discussed / Referred to:

• Beyond muscle hypertrophy: Why dietary protein is important for endurance athletes (App Physiol Nutr Metab, 2014)

Related Podcast Episodes:

• Episode 70 - 'Nutrition and Metabolism for Endurance Sports' with Professor Asker Jeukendrup
• Episode 28 - 'Training and Nutrition To Maintain Muscle in Endurance Athletes' with Mike Ormsbee 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

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Episode 120 of the Guru Performance "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "American Football: In the Trenches - Performance Nutrition Practice Insights" with Pratik Patel MSc RD CSSD CSCS (New York Football Giants).

In this session we get into:

• The landscape and communities of practice in American Football
• The evolution of nutrition roles and practice
• Duties and responsibilities of the team RD / Performance Nutritionist
• Opportunities and challenges for practice
• Lessons learned from working in collegiate and professional American Football

Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.GuruPerformance.com

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Episode 119 of the Guru Performance "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Fuel for the Work Required" with Mark Harris PhD(c) (Liverpool John Moores University & Guru Performance Institute).

In this session we get into:

• Fuelling for the Work Required: Defined & Explored
• Carbohydrate Periodisation & The Glycogen Threshold Hypothesis
• Carbohydrate Restriction: An Overview of the Science
• Twice Per Day Training; Fasted Training; Sleep Low, Train Low
• Amalgamation of Carbohydrate & Calorie Restriction Strategies

Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.GuruPerformance.com

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Episode 118 of the Guru Performance "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Swifter, Higher, Stronger" with Professor Louise Burke and Professor John Hawley (Australian Catholic University).

NOTE: The sound at times is not perfect, but well worth a listen as was a priceless discussion with 2 of the greats in sports nutrition science

In this session we get into:

• Evolution of Sports Nutrition Science
• Training and Competing: The Relevance of Nutrition
• Solving the Fuel Crisis
• Fighting Fatigue: The Brain is Boss
• Elite Athletes: A Different Context
• Nutrition Periodisation & Nutrition Personalisation
• Informing Science to Inform Practice

Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.GuruPerformance.com

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Episode 117 of the Guru Performance "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Nutrition & Ultramarathon Running" with Dr Ricardo Costa PhD (Monash University, Australia).

NOTE: This is 1 of several upcoming ultra-endurance focussed episodes

In this session we get into:

• Defining an Ultramarathon
• Physiological Demands
• Key Nutritional Considerations
• Low Carb & Fat Adaptation: What the Evidence Says
• Gastrointestinal Disturbances & Ultra Sports
• Exercise, Food and the Gut
• Intro to FODMAPs (will be a specific future podcast FYI)

Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.GuruPerformance.com

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Episode 116 of the Guru Performance "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Nutrition Considerations for Young Athletes" with Marcus Hannon PhD(c) (Liverpool John Moores University & Everton FC).

In this session we get into:

• Defining Young / Youth Athletes
• Energy Availability for Growth, Development & Performance
• Macronutrients Needs & Requirements
• Micronutrients Needs & Requirements
• Thermoregulation and Fluid Balance
• Supplements
• Practical Considerations

Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.GuruPerformance.com

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Episode 115 of the Guru Performance 'We Do Science' podcast! In this episode, I (Laurent Bannock) discuss "Dietary Fat and Elite Endurance Performance" with Dr Jill Leckey PhD (Australian Cycling Team).

In this session we get into:

• Defining Endurance Performance, and the Difference Between 'Elite' and 'Normal' Athletes as it Relates to Exercise Physiology and Metabolism
• Differentiating Good, Bad, and Irrelevant Research to Inform Practice
• Fat and its Relative Importance as a Fuel (Substrate) for Elite Endurance Athletes
• Fatty Acid Availability and Impact on Prolonged Continuous Running to Fatigue
• Dietary Fat and Impact on Metabolic Flexibility
• The Evidence for Carbohydrate Dependence as the Predominant Substrate for Elite Endurance Performance
• Ketone Diester Ingestion and Impact on Performance in Elite Cyclists

Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.GuruPerformance.com

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Episode 114 of the Guru Performance 'We Do Science' podcast! In this episode, I (Laurent Bannock) discuss "The Global Sports Nutrition Practitioner" with Dan Kings MSc MBA (Assistant Director Sports Science, Aspetar, Qatar).

In this session we get into:

• Cultural diversity and its relevance to the sports nutritionist, sport scientist, S&C Coach etc
• The global sports nutritionist: what does this mean and why it's important to become one
• Cultural differences (i.e. beliefs, traditions, social and religious traits etc)
• Practitioner competencies and the vital importance of developing and enhancing "soft skills"
• CQ: defining "Cultural Intelligence" and its importance to the practitioners' "soft skills"
• Implications to both research and practice in sport & exercise science and nutrition

Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.GuruPerformance.com

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Episode 113 of the Guru Performance 'We Do Science' podcast! In this episode, I (Laurent Bannock) discuss "DXA and Body Composition Assessment: Gold Standard or Gold Plated?" with Dr Julia Bone PhD (Sport Institute Northern Ireland, UK).

In this session we get into:

• DXA defined in the context of its design and use as an imaging system
• Body composition reference methods
• DXA use in research and practice in sport and exercise science and nutrition
• Standardisation and measurement errors in body composition assessment using DXA
• Effects of exercise, nutrition and hydration, menstrual cycle etc on DXA measurements of body composition
• Best practice protocols for optimise "accuracy and reliability" of DXA assessments for use in research and practice

Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.GuruPerformance.com

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Episode 112 of the Guru Performance 'We Do Science' podcast! In this episode, I (Laurent Bannock) discuss "Hydration and Performance: Evidence Unpacked" with Dr Lewis James PhD (Loughborough University, UK).

In this session we get into:

• Dehydration and Fluid Balance
• Hypohydration and Exercise Performance
• The Evidence Base (what we do and don't know)
• Relevant Effects of Hypohydration on Performance
• Common Myths About Hydration and Rehydration in Athletes
• Hydration Testing and Practical Strategies

Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.GuruPerformance.com

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Episode 111 of the Guru Performance 'We Do Science' podcast! In this episode, I (Laurent Bannock) discuss "Paper to Podium: Translating Sports Nutrition Research" with Prof Graeme Close (Liverpool John Moores University, UK).

In this session we get into:

• Defining Evidence-Based Practice
• The Evolution of Sports Nutrition Research
• Research Papers: The Good, The Bad, and The Ugly
• Translational Issues in Sports Nutrition Research
• Competence & Expertise in Sports Nutrition Practice
• Using the Paper-to-Podium Matrix to Inform Practice

Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.GuruPerformance.com

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Episode 110 of the Guru Performance 'We Do Science' podcast! In this episode, I (Laurent Bannock) discuss "Nutrition Support for Exercise Induced Injury" with Prof Kevin Tipton PhD (University of Durham, UK).

In this session we get into:

• Defining Exercise Induced Injury
• Inflammation
• Injuries Involving Immobilization and/or Reduced Activity
• Muscle Tissue Injuries
• Energy Balance and Restriction
• The Evidence-Base for Nutrition and Injury Support
• Diet, Nutrition, and Supplements for Injury Support

Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.GuruPerformance.com

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Episode 109 of the Guru Performance 'We Do Science' podcast! In this episode, I (Laurent Bannock) discuss "Collagen Peptides for Injury Prevention & Tissue repair" with Prof Keith Baar PhD (University of California Davis, USA).

In this session we get into:

• Role and importance to athletes of connective tissue and collagen synthesis.
• Diet and exercise impact on collagen synthesis.
• The potentially beneficial role of supplementing collagen peptides for injury prevention and tissue repair.
• The various collagen derivatives (i.e. Gelatin and Hydrolyzed Collagen) and the important role of Vitamin C status.
• Dosage, timing, and other important considerations.

Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.GuruPerformance.com

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Episode 108 of the Guru Performance 'We Do Science' podcast! In this episode, I (Laurent Bannock) discuss "Outrunning Bad Diets" with Prof Stu Phillips PhD (McMaster University, Canada) and Prof Michael Joyner MD (Mayo Clinic, USA).

In this session we get into:

• Defining the 'out running a bad diet' concept
• Energy balance
• Energy expenditure
• Health benefits of physical activity
• Physical activity and weight management
• Recidivism of weight loss
• Clarifying the "outrunning a bad diet" concept

Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.GuruPerformance.com

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Episode 107 of the Guru Performance 'We Do Science' podcast! In this episode, I (Laurent Bannock) discuss "Nutrition for Travelling Athletes" with Dr Shona Halson PhD (Australian Catholic University, Australia).

In this session we get into:

• Travel and health/performance implications for athletes & teams
• Jetlag
• Melatonin
• Caffeine
• Meal timing and composition
• Travel fatigue
• Eating strategies en-route
• Travel hygiene
• Catering in a new / different environment

Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.GuruPerformance.com

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Episode 106 of the Guru Performance 'We Do Science' podcast! In this episode, I (Laurent Bannock) discuss "The Female Athlete" with Dr Kirsty Elliot-Sale PhD (Nottingham Trent University, UK)

In this session we get into:

• Defining the term 'Female Athlete'
• The 'Menstrual Cycle' and implications for training adaptations and performance
• Hormonal contraceptives: potential impact on training and performance
• Know your athlete: importance of talking to the female athlete
• The 'Female Athlete Triad' and 'RED-S'
• The Evidence-base on female athletes
• Nutritional considerations for health and performance in female athletes

Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.GuruPerformance.com

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Episode 105 of the Guru Performance 'We Do Science' podcast! In this episode, I (Laurent Bannock) discuss "To Supplement, or Not to Supplement" with Professor Craig Sale (Nottingham Trent University, UK)

In this session we get into:

• Defining Supplements
• Food vs Supplements
• Do Sports Supplements Work?
• The Evidence Base for Supplements
• Effectiveness of Supplements
• Doping and Contamination Risks

Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.GuruPerformance.com

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Episode 104 of the Guru Performance 'We Do Science' podcast! In this episode, I (Laurent Bannock) discuss 'Nutrient Timing: You Can, But Should You' with Chad Kerksick PhD (Exercise and Performance Nutrition Laboratory, School of Health Sciences, Lindenwood University, St. Charles, MO, USA)

In this session we get into:

• Defining Nutrient Timing
• The JISSN Position Stand on Nutrient Timing: Why was it updated since the 2008 edition
• What has changed since 2008
• Nuance in Sports Nutrition and Importance of Context
• The 3Ts Hierarchy: Total, Type & (then) Timing
• Critical Take Home Messages re Nutrient Timing: Carbohydrates are King for Performance and the Post Exercise Barn Door

Check out our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 103 of the Guru Performance 'We Do Science' podcast! In this episode I (Laurent Bannock) discuss 'Hypertrophy & Individual Differences in Response to Training' with Brandon Roberts PhD (www.FitnessAndPhysiology.com) University of Alabama at Birmingham, USA. In this session we get into:

• Defining Responders and Non-Responders in the Context of Muscle Hypertrophy
• Muscle Biology and Adaptations to Resistance Training
• Hypertrophic Adaptation to Resistance Training
• Inhibitions to Hypertrophic Adaptations
• Nutritional Influences on Hypertrophic Responses to Training
• Molecular Signalling, Gene Expression, and Rabbit Holes

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 102 of the Guru Performance 'We Do Science' podcast! In this episode I (Laurent Bannock) discuss 'Protein Pacing' with Professor Paul Arciero PhD (www.ProteinPacing.com) Skidmore College, NY, USA. In this session we get into:

• Defining Protein Pacing
• Protein Quality, Quantity, and Timing
• Protein Pacing and Body Composition
• Protein Pacing and Cardiometabolic Health
• Protein Pacing and Performance Adaptation
• Protein Pacing and Multi Component Exercise Training

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 101 of the Guru Performance 'We Do Science' podcast! In this episode I (Laurent Bannock) discuss 'S&C Science, Muscle Plasticity, and Practice Epistemology' with Andy Galpin PhD (www.AndyGalpin.com) California State University, Fullerton, USA. In this session we get into:

• Science to Practice: From biopsy to the cage
• Muscle Plasticity
• Nutrition and Adaptations to Strength & Conditioning: A paradigm
• Epistemology of Expert Practice
• Bakers v Chefs: Mastering Science into Practice
• Knowledge, Context, and Practice

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 100 of the Guru Performance 'We Do Science' podcast! In this episode I (Laurent Bannock) discuss 'Diets and Body Composition' with Alan Aragon MS and Brad Schoenfeld PhD. In this session we get into:

• Defining 'Diet'
• Body Composition and Assessment Methods
• Diet Archetypes
• Nutrition v Exercise
• Mechanisms Governing Body Composition Changes
• Metabolic Adaptations to Over and Under Feeding
• Reflections and Future Directions

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 99 of the Guru Performance 'We Do Science' podcast! In this episode I (Laurent Bannock) discuss 'Translational Sport Science' with Joe Eisenmann PhD, USA Football. In this session we get into:

• Defining 'Translational Sport Science'
• 'Bridging the Gap' / 'Science to Practice' Concept
• Knowledge Management (KM) and Transfer (KT) in Sport Science
• Science to Practice Translation Obstacles: Translational 'Blocks' in Sport Science
• "If There's a Problem: There's a Solution"
• Examples of Translating Science to Practice

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 98 of the Guru Performance 'We Do Science' podcast! In this episode I (Laurent Bannock) discuss 'Protein: An Update' with Professor Stu Phillips (McMaster University) and Professor Kevin Tipton (University of Sterling). In this session we get into:

• An Update to Episode 5 'Protein' (2014)
• What is Protein? (and why is it so topical and relevant to all people)
• Protein: Metabolism and Mechanisms
• Protein Quality: science to practice
• Protein: How Much? science to practice
• Protein: Food v Supplements
• Protein Intake Recommendations: Total, Type, and Timing

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 97 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'LCHF and Performance' with Professor Louise Burke PhD, Australian Institute of Sport, Australia.

• Defining Low Carb High Fat (LCHF) Diets and Performance
• Evidence v Enthusiastic Debate
• Theory and Evidence of LCHF
• Fuel Systems & Real World Performance
• LCHF and Metabolic Flexibility & Exercise Economy
• Science To Practice

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 96 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Integrative Exercise Biology' with John Hawley PhD, Mary MacKillop Institute for Health Research, Australian Catholic University (ACU), Australia.

• Defining 'Integrative Exercise Biology'
• Reductionism in Sport Science
• Exercise as a 'Normal' Human State
• Muscle and Cross Talk with Organs
• 'Exercise Mimetics' - Exercise in a Pill?
• Nutritional Influences
• Translational Concepts in Exercise Biology
• Science To Practice

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 95 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Concurrent Training and Interference' with Jackson Fyfe PhD, Deakin University, Australia.

• Defining Concurrent Training & Historical Perspective
• Concurrent Exercise Training and the Interference Effect.
• Of Mice and Molecules: Animal and Human Studies.
• Strength Training and Endurance Training Adaptations: Molecular Biology 101.
• Periodisation: training, recovery, nutrition etc.
• Science to Practice: What we Really Know and What's Relevant. Take Home Messages.

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 94 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Physiology of Champions' with Michael Joyner MD, Mayo Clinic, USA.

• Faster, Higher, Stronger: Integrative Physiology as 'Experiments in Nature'.
• Science Informs Practice v Practice Informs Science
• Scientific Reductionism and Human Performance Practice
• Historical and Current Views of Human Performance (primarily endurance athlete context)
• VO2 Max / VO2 Performance, Lactate Threshold, Efficiency, Recovery etc
• Limiting Factors to Optimal Human Performance

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Episode 93 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Hydration and Performance' with Stavros Kavouras PhD, Hydration Science Lab, University of Arkansas, USA. In this session we get into:

• Defining Hydration and Dehydration
• Thermoregulation, Heat Acclimation etc
• Hypo- and hyper- hydration and performance
• Drinking to thirst or prescribed drinking strategies
• Mild dehydration and performance
• Hydration and performance: science to practice

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 92 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Recovery and Performance' with Shona Halson PhD, Australian Institute of Sport. In this session we get into:

• Defining Recovery
• Recovery Research
• Training, Performance and Life Stress
• Sleep and Recovery
• Other Recovery Strategies: Nutrition, Hydrotherapy, Compression Garments etc
• Recovery Strategies and Relevance to Real World Context

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 91 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Caffeine and Sports Performance' with Ben Desbrow PhD, Griffith University, Australia. In this session we get into:

• Brief History of Caffeine in Sport
• Dietary Sources of Caffeine
• Overview of Caffeine Metabolism and Mechanism of Action
• Science to Practice: Lab to real World Applications and Implications
• Cautions and Final Thoughts

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 90 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Science to Practice: Issues with Data' with Brad Dieter PhD (www.ScienceDrivenNutrition.com). In this session we get into:

• Defining scientific evidence
• Science to practice concept
• Reliability of data
• Complexity
• Animal studies: issues and relevance to exercise science & nutrition
• From laboratory to real world
• Issues with data collection
• Issues with data interpretation
• Issue with laboratory techniques
• Making sense of it all: science to practice

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 89 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Personalised Nutrition: What Makes You So Special?' with James Betts PhD and Javier Gonzalez PhD from Bath University, UK. In this session we get into:

• Defining personalised nutrition
• Is personalised nutrition justified by small differences between people?
• Can measuring differences between people predict individual responses to personalised nutrition?
• Genetics and personalised nutrition. Concerns with efficacy of genetic testing and prescribing diets.
• Can measuring individual responses predict who would benefit from personalised nutrition?
• Responders and non-responders v dependable responders etc.
• Implications and possible solutions to personalised nutrition.
• Personalised v precision nutrition.

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 88 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Nutrition & Athletic Performance (part 3)' with Travis Thomas PhD, University of Kentucky, USA. In this session we get into:

• Quick review of parts 1 & 2 of this podcast 3-part mini-series based on the new ACSM / DC / AND Position Stand on Nutrition & Athletic Performance
• Focus for this episode (part 3): Performance Nutrition
• Pre-, During and Post-Event Eating
• Hydration Guidelines: Fluid & Electrolyte Balance (before, during, and after exercise)
• Carbohydrate Intake Guidelines: Achieving adequate muscle glycogen stores
• Protein Intake Guidelines
• Dietary Supplements & Ergogenic Aids
• Special Populations and Environments (Vegetarian athlete, altitude, extreme environments, hot & cold environments)
• Roles and Responsibilities of Performance Nutrition Professionals (scope of practice, education etc)

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 87 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Nutrition & Athletic Performance (part 2)' with Travis Thomas PhD, University of Kentucky, USA. In this session we get into:

• Review of part 1 of this podcast mini-series based on the ACSM / DC / AND Position Stand on Nutrition & Athletic Performance
• Focus for this episode (part 2): Nutrition For Athlete Preparation
• Energy Requirements, Energy Balance, and Energy Availability
• Body Composition & Sports Performance
• Principals of Altering Body Composition and Weight
• Macronutrient Requirement for Sport (energy pathways and training adaptations, carbohydrates, protein, fats, alcohol
• Metabolic Flexibility & Performance
• Micronutrients (focus on iron, vitamin D, calcium, and antioxidants)
• Foundational Performance Nutrition (food first, habits & behaviours)
• Dr Thomas's favourite topics: 'Clean Eating' and 'If It Fits Your Macros' :)
• Coming up in Part 3: Performance Nutrition, Special Populations, and Roles & responsibilities of Sports Nutrition Professionals.

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 86 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Nutrition & Athletic Performance (part 1)' with Travis Thomas PhD, University of Kentucky, USA. In this session we get into:

• Introducing the ACSM / DC / AND Position Stand on Nutrition & Athletic Performance
• Evidenced-Based Analysis: Synthesising Relevant Performance Nutrition Research
• New Perspectives In Sports Nutrition (topics incl: periodisation of nutrition programs, personalisation of nutrition plans, metabolic efficiency and flexibility, energy availability, body composition and performance, training and nutrition interactions, training and competition nutrition, brain sensing and nutrition, nutrition and perceived exterior, pragmatic use of supplements and foods)
• Coming up in parts 2 and 3: Nutrition for Athlete Preparation, Performance Nutrition (i.e competition), Special Populations and Environments, and Roles and Responsibilities of Sports Dieticians / Sports Nutritionists.

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 85 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'High Performance Science & Practice: In the Trenches' with David Joyce MSc, currently Head of Athletic Performance at Greater Western Sydney Giants, Australia. In this session we get into:

• Education, Experience & Critical Skills for Working in High Performance Sport
• Working Fast and Slow: Embedding Research in High Performance Sport
• Dirty Science, Clean Science
• Evidence Based vs Evidenced Informed and Experienced Based Evidence
• The Bigger Picture in High Performance
• Working as a team within the team
• Pain and Performance

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 84 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Impact of Non Exercise Activity'' with Professor Dylan Thompson, University of Bath, UK. In this session we get into:

• Defining 'Exercise' & 'Physical Activity'
• Non Exercise Physical Activity & Energy Expenditure (NEAT)
• Significance of Non-Exercise Physical Activity to Total Energy Expenditure
• Structured exercise as a supplemental stimulus to energy expenditure
• Impact of variability in physical activity on physiological outcomes
• Behavioural Compensation
• Testing & monitoring non-exercise physical activity & energy expenditure
• Future research

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 83 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Monitoring Training Load & Fatigue in Athletes'' with Craig Twist PhD, University of Chester, UK. In this session we get into:

• Defining Training Load and Fatigue
• Relevance to Intermittent Sports (i.e. Rugby League / Union, Football etc)
• Reasons for and Against Monitoring Training Load
• Potential Load Monitoring Measures
• Internal vs External Load
• Methods of Monitoring Internal and External Load (Heart Rate, RPE, TRIMP, GPS, TMA, Questionnaires etc)
• Importance of Individualised Monitoring
• Assessing Meaningful Change
• Conclusions and Practical Applications

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 82 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Exercise, The Heart & Sudden Cardiac Death' with Professor Greg Whyte, Liverpool John Moores University, UK. In this session we get into:

• The Athlete's Heart
• Cardiac Response and Adaptations to Exercise (Endurance & Resistance Training)
• Sudden Cardiac Death During Exercise / Competition
• Ultra-Endurance Training / Competition and the Heart
• Biomarkers of Cardiac Damage
• Cardiac Fatigue
• Vigilance in Practice & Pre-Screening

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 81 of the Guru Performance 'We Do Science' Podcast! Inthis episode I (Laurent Bannock) discuss 'Periodisation in Strength& Conditioning' with Greg Haff PhD, Edith Cowan University,Australia. In this session we get into:

• Conceptualising & Defining Periodization in Strength &Conditioning
• General Principals of Periodization
• Recovery & Adaptation
• From Theory to Practice
• Applicability to Recreational & Elite Athletes
• Oversciencing & Pragmatism in S&C
• Future Research

Checkout our other podcasts, video blogs and articles on allthings performance nutrition at www.GuruPerformance.com

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Episode 80 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Athlete Immune Health' with Professor Neil Walsh, Bangor University, UK. In this session we get into:

• Defining Immunity
• Immune Function & Performance
• Are upper respiratory tract infections a problem for athletes?
• Recommendations for avoiding infection
• How does stress alter immunity?
• Key factors that lower immunity in athletes and recommendations (Training stress, Life stress, Poor sleep, Environmental stress, Poor nutrition)
• Can we monitor immunity to predict infection in athletes?

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 79 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Energy Balance, Imbalance & Interactions' with Dr James Betts, University of Bath, UK. In this session we get into:

• Defining Energy Balance (in Biological Systems)
• Energy Balance Interactions
• Compensatory Mechanisms
• Total, Type, Timing (Diet / Activity) and Energy Balance
• Breakfast and Energy Balance
• Exercise, Overfeeding and Energy Balance

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 78 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Lactate, Lactic Acid and Performance' with Professor David Bishop, Victoria University, Australia. In this session we get into:

• Defining Lactate & Lactic Acid and Relevance to Performance
• Metabolites and/or Waste Products from Muscle Activity (Exercise)
• Intra / Extra Cellular pH in Muscles, Buffering and Performance
• Mitochondria and Relevance to Performance
• Interventions and Lactate: Training, Diet & Ergogenic Aids
• Lab and Field Testing Methods & Limitations for Lactate (and other metabolites)
• Assessing Relevance & Applicability of the Research Data in the Literature

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 77 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Body Composition & Assessment' with Shawn Arent PhD, Rutgers University, USA. In this session we get into:

• Defining 'Body Composition'
• Chemical and Anatomical Body Composition Models
• Reference / Criterian Methods of Assessing Body Composition
• Laboratory Methods for Assessing Body Composition (i.e. DXA, Densitometry, Hydrometry etc)
• Field Methods of Assessing Body Composition (i.e. Anthropometry / Skin folds, BIA etc)
• Limitations & Contexts for Body Composition Testing (Health, Performance, Aesthetic etc)

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 76 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Exercise and Cancer' with Ian Lahart PhD, University of Wolverhampton, UK. In this session we get into:

• What is Cancer?
• Role of Physical Activity in the Prevention of Cancer (& specifically Breast Cancer)
• Mechanisms: Why Physical Activity Might Influence Risk and Death from Cancer
• Role of Exercise During & Post Adjuvant Therapy

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 75 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Protein Overfeeding & Oversciencing' with Dr Jose Antonio, Nova South Eastern University, USA and CEO International Society for Sports Nutrition. In this session we get into:

• Defining protein and a 'high-protein' diet
• Very high protein diet and body-composition
• Protein overfeeding research
• High protein diets and performance
• High protein diet and clinical measures
• High protein diet health myths
• 'Oversciencing' & pragmatism in sports nutrition

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 74 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Gaining Muscle & Losing Fat in an Energy Deficit' with Professor Stu Phillips, Department of Kinesiology, Exercise Metabolism Research Group, McMaster University, Canada. In this session we get into:

• Defining Body-Composition
• Energy Balance & Energy Partitioning
• Testing Body-Composition Accurately
• Protein Intake & Influence on Body-Composition in an Energy Deficit
• Influence of Exercise on Body-Composition in an Energy Deficit

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 73 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Creatine for Health & Performance' with Professor Eric Rawson, Bloomsburg University, USA. In this session we get into:

• Overview of Creatine
• Creatine Metabolism & Mechanisms of Action
• Creatine and Muscle Performance
• Creatine and Brain Function
• Creatine for Athletic Performance & Optimal Living
• Therapeutic Potential for Creatine Supplementation
• Creatine Related Myths & What the Evidence Says
• Supplementation Strategies and Caveats

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 72 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Half-Time in Team Sports & Strategies that Influence Performance?' with Mark Russell PhD CSCS, Northumbria University, UK. In this session we get into:

• Defining 'Half-Time' in team sports (i.e. in rugby, football, handball, netball etc)
• Purpose of half-time (recovery, preparation, transition)
• Overview of strategies employed in half-time (kit change, interaction with coach/players, injury management, body temperature maintenance, nutrition, hydration etc
• Core temperature / muscle temperature at half time and relevance to performance in 2nd half
• Hydro-nutritional strategies (muscle glycogen, blood glucose, fluid balance, sports drinks, mouth rinsing, gels, caffeine etc)

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 71 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Breakfast For Athletes: Advisable, Inappropriate or Irrelevant?' with Javier Gonzalez PhD, Department for Health, University of Bath). In this session we get into:

• Energy Balance: why it is important and how we measure it (within the lab and free living)
• Breakfast and energy balance (without exercise)
• Breakfast and glucose control (second-meal effect)
• Breakfast and exercise (energy balance, fat metabolism)
• Breakfast, exercise & glucose control
• Lashings of context!

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 70 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Nutrition and Metabolism for Endurance Sports' with Professor Asker Jeukendrup, www.MySportScience.com). In this session we get into:

• Physiological and nutritional demands of endurance sports
• Marginal & Significant Factors to Focus on in Endurance Sports (i.e. weight of bike vs overweight rider)
• Fuelling Performance with Context (duration of event, goals etc)
• Carbohydrates: Roles, Timings, Recommendations for Intake
• Fat Oxidation: Significance to Performance, FatMax test, Fat Adaptation etc
• Gut Issues & Training the Gut

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 69 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Immunological Aspects of Training & Sports Nutrition' with Professor Michael Gleeson, Loughborough University, UK. In this session we get into:

• Relevance of Immune Function to Athletes
• Causes of Illness in Athletes
• Intensive Training & Effects on Immune Function
• Personal and Travel Hygiene & Immune Health
• Sleep and Immune Function
• Energy balance, Carbohydrates, Fats and Proteins
• Vitamin D (and other micronutrients)
• Supplements (that may support immune health, supplements that likely won't)
• Probiotics and Gut Health
• Testing methods
• Practical Guidelines to Maintain Health & Limit Risk of Infection

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 68 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Beta Alanine Supplementation & Performance' with Abbie Smith-Ryan PhD, University of North Carolina, USA - and Professor Craig Sale, Nottingham Trent University, UK. In this session we get into:

• Mechanisms and Use of Beta Alanine Supplementation Overview
• Carnosine & Buffering
• Beta Alanine Supplementation Strategies
• Safety of Beta Alanine
• Effects of Beta Alanine on Exercise Performance

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 67 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Protein Ingestion Before Sleep & Muscle Mass' with Professor Luc van Loon, Maastricht University, Netherlands. In this session we get into:

• Protein Balance Overview
• Protein Ingestion Before Sleep & Muscle Protein Synthesis Rates
• Protein Ingestion Before Sleep & Overnight Recovery From Exercise
• Protein Ingestion Before Before Sleep & Sarcopenia
• Practical Strategies

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 66 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Diabetes: Nutrition & Exercise' with Duane Mellor PhD RD, University of Nottingham, UK. In this session we get into:

• What is Diabetes
• Prevalence of Diabetes
• Obsessions with Insulin
• Nutritional Influences on Diabetes
• Exercise Influences on Diabetes
• Recommendations for Athletes and Active People with Diabetes
• When to refer to medical specialists

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 65 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Precision Nutrition Coaching' with John Berardi PhD CSCS, www.PrecisionNutrition.com. In this session we get into:

• Key Elements to Successful Nutrition Coaching
• Achieving Goals
• Practice Based Coaching
• Smart Practices
• Translating Science Into Results
• Treating Clients Like Adults
• Feeding the Frog Before The Monkey (will make sense when you listen)

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 64 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Nutrigenomics and Personalised Sports Nutrition' with Nanci Guest PhD(c) MSc RD CSCS, University of Toronto, Canada. In this session we get into:

• What is Nutrigenomics
• Nutrigenomics and Athletic Performance
• Responders / Non Responders - A Case for Nutrigenomic Testing?
• Genetic Testing & Potential for Influencing Interventions
• Personalised Nutrition: Are We There Yet?
• Nutrigenomic Research
• Nutrigenomics and Potential Influence on Body Composition
• Nutrigenomics and Caffeine's Influence on Individual Performance
• Nutrigenomic Testing pros, cons and downright abuse

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 63 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Probiotics and Athletes' with Profesor David Pyne, Australian Institute of Sport. In this session we get into:

• What are Probiotics
• What are Prebiotics
• Clinical and Physiological Effects in Athletes
• Probiotics and Immune Modulation
• Probiotics and Gut Health
• Leaky Gut
• Probiotic Supplementation

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 62 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Fat Oxidation, Exercise & Insulin Sensitivity' with Scott Robinson PhD(c) and Gareth Wallis PhD, University of Birmingham School of Exercise & Sport Sciences, UK. In this session we get into:

• Relevance of Fat Oxidation in Health and Performance
• Exercise & Fat Oxidation
• Diet and Fat Oxidation
• Fat Oxidation, VO2 and Insulin Sensitivity
• 24hr Chamber Studies vs Single Exercise Bout Studies
• Energy Balance vs Fat Balance
• Why 'Fat Burning' is not neccessarily Body Fat Loss

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Episode 61 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Periodization Theory and Application' with Anthony Turner PhD MSc CSCS*D, Middlesex University, London. In this session we get into:

• Periodization in Strength and Conditioning
• Recovery, Adaptation & Managing Stress in Athletes
• Periodization Theory
• Periodization Models
• Applied Periodization
• Integrated Periodization

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 60 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Bone Health and Performance' with Professor Craig Sale, Nottingham Trent University. In this session we get into:

• Bone Struture and Function
• Normal and Abnormal Bone
• Bone Health and Performance
• Stress Fractures
• Bone and other Injury Risks in Athletes
• Factors Influencing Bone Health: Genetics, Mechanical, Hormonal, Nutritional
• Acid-Ash Hypothesis
• Supplements and Bone
• Assessing Bone Health Status

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Episode 59 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Oversciencing and Marginal Gains in Elite Sport' with Marco Cardinale PhD, Aspire Academy, Qatar and former Head of Sports Science and Research of the British Olympic Association. In this session we get into:

• Science in Sport
• Oversciencing in Elite Sport
• Marginal Gains & Mastering Basics
• Importance of Coaching Skills for Applied Sports Scientists
• Routes to becoming a Performance Scientist

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Episode 58 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Test, Don't Guess! Using Physiological Testing to Inform Practice' with Shawn Arent PhD, Rutgers University, USA. In this session we get into:

• Test, Don't Guess!
• Laboratory testing in applied sport science
• Field testing methods
• Using lab and field test data to inform practice
• Validity & Reliability
• Testing methods to support team sports & individuals
• Context (of course)

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Episode 57 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'The Female Athlete Triad and RED-S' (Relative Energy Deficiency in Sport) with Kisrty Eilliot-Sale PhD, Nottingham Trent University, UK. In this session we get into:

• The Female Athlete Triad
• Energy Availability Issues - Females & Males
• Energy Availability and Health / Performance
• Relative Energy Defiency in Sport (RED-S)
• Menstration and Energy Availability
• Bone Density and Energy Availability
• Hormones and Energy Availability
• Screening and Diagnosis
• Treatment

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 56 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Communication in Sport Science & Coaching' with Prof Andy Lane, University of Wolverhampton, UK. In this session we get into:

• Importance of Communication for Coaches & Practitioners
• Belief
• Stages of Change
• Placebo
• Delivery of Advice and Information
• Professional Considerations

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 55 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Body Composition & Dodgy Tans' with Eric Helms MPhil MS, AUT University, New Zealand. In this session we get into:

• Importance of Body Composition
• Defining Body Composition
• Assessing Body Composition
• Visual Assessment of Physique
• Manipulating Body Composition
• Tracking Nutrition Intake

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 54 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Dietary Nitrate and Exercise Performance' with Professor Andrew Jones PhD, Exeter University, UK. In this session we get into:

• Nitric Oxide and Performance
• Dietary Nitrates & Nitric Oxide Regulation
• Nitrate and Oxygen Cost of Exercise
• Nitrate and Exercise Tolerance
• Mehanisms & Relevance to health and Performance
• Beetroot Supplementation
• Practical Considerations

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 53 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Evidence Informed Practice' with Duane Mellor PhD RD, University of Nottingham, UK. In this session we get into:

• Defining Evidence Based Practice
• Levels of Science
• Science v Real World
• Skepticism & Open Mind
• Education and Experience to Inform Practice
• Communication
• Peer Review in the Professional Setting

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 52 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Sleep and Performance/Recovery' with Jon Bartlett PhD, Victoria University, Australia. In this session we get into:

• Defining Sleep
• What is 'Normal' Sleep
• Effect of Sleep Loss on Exercise Performance, Physiological and Cognitive Responses
• Sleep Restriction and Mood State
• Sleep and Immunity/Recovery
• Practical Reccomendations

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 51 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Carbohydrate Availability & Training Adaptations' with John Hawley PhD, Australian Catholic University, Australia. In this session we get into:

• Relevance of Carbohydrate Availability to Performance & Health
• Body Composition & Carbohydrates
• Effects of Carbohydrate Availability on Training Adaptation
• Train Low, Compete High - Carbohydrate Paradigm
• Introduction to 'Sleep Low' carbohydrate concept
• From the Lab to Real World Relevance

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 50 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Importance of Context in Sport and Exercise Science' with Craig Sale PhD, Nottingham Trent University, UK. In this session we get into:

• Defining 'Context'
• Context in Sports and Exercise Science Research & Practice
• Interpreting & Communicating Context
• Use and Misuse of Context

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 49 of the Guru Performance 'We Do Science' podcast! In this episode I (Laurent Bannock) discuss 'Mitochondrial Response and Effect of Repetition Duration in Resistance Training' with Dr Dan Ogborn (www.DanOgborn.com), MacMaster University, Canada. In this session we get into:

• Role of Mitochondria in Muscle
• Mitochondrial Dysfunction
• Gene Shifting
• Mitochondria and Sarcopenia
• Free Radicals & Mitochondrial Function
• Repetition Duration (tempo) and Muscle Hypertrophy

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 48 of the Guru Performance 'We Do Science' podcast! In this episode I (Laurent Bannock) discuss 'Psychology: Nutrition and Training' with Professor Andy Lane, University of Wolverhampton, UK. In this session we get into:

• Psychology as an important paradigmn in nutrition and training
• Habits and behaviours
• Learning to be nice to yourself
• Beliefs and myths
• Emotions and eating/training
• Motivation and preparation

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 47 of the Guru Performance 'We Do Science' podcast! In this episode I (Laurent Bannock) discuss 'Blood Flow Restriction Training' with Jeremy Loenneke PhD, University of Mississipi, USA. In this session we get into:

• What is Blood Flow Restriction (BFR)
• Adapative Responses and Potential Mechanisms to BFR
• Exercise Stimulus and BFR
• Practical Applications of BFR
• Potential Limitations and Contraindications for BFR

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Special edition 'Epic Fitness Summit' episode featuring Joseph Agu MSc,  (www.JosephAgu.com). Joseph and I (Laurent Bannock) discuss 'Science, Pseudoscience & Day To Day Basics in Sports Nutrition'. Joseph will also be speaking on a similar topic at the Epic Fitness Summit (http://www.epic-summit.co.uk) in May 2015 in the UK (at the Body Power Expo).

For more details about the regular 'We Do Science' Podcast & episodes; please go to www.GuruPerformance.com

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Episode 45 of the Guru Performance 'We Do Science' podcast! In this episode I (Laurent Bannock) discuss 'Carbohydrate Periodization' with Trent Stellingwerff PhD, Canadian Sports Institute. In this session we get into:

• Importance of Periodization
• Adaptations to Low Carb Training
• Carbohydrates and Performance
• Molecular Biology Factors in Carbohydrate Periodization
• Glycogen Depletion Rates
• Assessing Carbohydrate Need

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 44 of the Guru Performance 'We Do Science' podcast! In this episode I (Laurent Bannock) discuss 'Nutrition, Physical Activity and Immunity' with Glen Davison PhD, School of Sport and Exercise Sciences, University of Kent, UK. In this session we get into:

• The Immune System
• Physical Activity and Immunity
• Immunosenescence
• Nutrition and Immunity
• Nutritional Interventions and Immunity

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Special edition 'Epic Fitness Summit' episode featuring Martin MacDonald MSc,  (www.Mac-Nutrition.com). Martin and I (Laurent Bannock) discuss 'Insights, Caveats and Do You Even Science'. Martin will also be speaking on 'Drug Free Strength Athletes' Diet Secrets of Olympians' at the Epic Fitness Summit (http://www.epic-summit.co.uk) in May 2015 in the UK (at the Body Power Expo).

For more details about the regular 'We Do Science' Podcast & episodes; please go to www.GuruPerformance.com

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Episode 42 of the Guru Performance 'We Do Science' Podcast! In this episode I (Laurent Bannock) discuss 'Mechanisms of Muscle Hypertrophy' with Brad Schoenfeld PhD, USA. In this session we get into:

• Types of Hypertrophy
• Satellite Cells and Muscle Hypertrophy
• Myogenic Pathways
• Hormones and Cytokines (i.e. Testosterone, Growth Hormone, Insulin-Like
• Growth Factor)
• Cell Swelling
• Hypoxia
• Exercise Induced Muscle Hypertrophy
• Training Variables and Muscle Hypertrophy (i.e. Reps, Rest periods, failure etc)
• Practical Applications

For more details about the regular 'We Do Science' Podcast & episodes; please go to www.GuruPerformance.com

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Episode 41 of the Guru Performance 'We Do Science' podcast! In this episode I (Laurent Bannock) discuss 'Calorie Focussed Thinking' with Sean Lucan MD MPS MS, Albert Einstein College of Medicine, USA. In this session we get into:

• The problem with the idea of calorie equivalency
• A 'calorie is a calorie', or is it?
• Eat less, move more?
• Trying to intervene on calories is inplausable and inconvenient
• A more nuanced-thinking approach to obesity & related diseases

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 40 of the Guru Performance 'We Do Science' podcast! In this episode I (Laurent Bannock) discuss 'Why Your Diet Is Doomed To Fail' with Layne Norton PhD (www.BioLayne.com). In this session we get into:

• Definition of 'Diet'
• Habits & Behaviours
• Idealistic Vs Pragmatic
• Lifestyle Vs Diet
• Metabolic Adaptation ('Metabolic Damage')
• Practical Strategies for a Successful 'Diet'

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Special edition 'Epic Fitness Summit' episode featuring Alan Aragon MS,  (www.AlanAragon.com). Alan and I (Laurent Bannock) discuss 'What Makes a Diet Work'. He will also be debating Gary Taubes on a similar topic at the Epic Fitness Summit (http://www.epic-summit.co.uk) in May 2015 in the UK (at the Body Power Expo).

For more details about the regular 'We Do Science' Podcast & episodes; please go to www.GuruPerformance.com

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Episode 38 of the Guru Performance 'We Do Science' podcast! In this episode I (Laurent Bannock) discuss 'Nutrition & The Molecular Response To Strength Training' with Keith Baar PhD, University of Califonia Davis, USA. In this session we get into:

• Molecular Responses To Training
• mTOR and Training
• mTOR and Nutrition
• Protein, Leucine and mTOR
• Science Based Training and Nutrition to Maximise mTOR activation

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Special edition 'Epic Fitness Summit' episode featuring James Krieger MSc,  (www.weightology.net). James and I (Laurent Bannock) discuss 'Insulin Is Not The Bad Guy' which he will also be presenting on at the Epic Fitness Summit (http://www.epic-summit.co.uk) in May 2015 in the UK (at the Body Power Expo).

For more details about the regular 'We Do Science' Podcast & episodes; please go to www.GuruPerformance.com

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Episode 36 of the Guru Performance 'We Do Science' podcast! In this episode I (Laurent Bannock) discuss 'The Hormone Hypothesis' with Professor Stu Phillips PhD, McMaster University, Canada. In this session we get into:

• Hormones and adaptations to resistance exercise
• Hormones and Muscle Protein Synthesis
• Testosterone, Growth Hormone, and IGF-1
• Cortisol
• Relevance of post exercise hormone responses
• Do 'anabolic' hormones play a significant role in hypertrophy?

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 35 of the Guru Performance 'WeDo Science' podcast! In this episode I (Laurent Bannock) discuss'Glycemic Index, Body Composition & Performance' with ProfessorEmma Stephenson, Faculty of Health and Life Sciences, NorthumbriaUniversity, UK. In this session we get into:

• Glycemic Index (GI)
• Gycemic Load
• GI and Fat Oxidation
• GI and Body Composition
• GI and Performance
• GI and Health

Checkout our other podcasts, video blogsand articles on all things performance nutrition atwww.GuruPerformance.com

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Episode 34 of the Guru Performance 'We Do Science' podcast! In this episode I (Laurent Bannock) discuss 'Nutrient Priming & the Protein Synthetic Response' with D. Lee Hamilton PhD, University of Stirling, Scotland (www.sports.stir.ac.uk). In this session we get into:

• Protein Synthetic Response
• mTORC1
• Interference Effect / Concurrent Training
• Exercise Induced Activation of mTORC1
• Context of mTORC Activation
• Importance of Muscle Protein Breakdown in Activation
• Role of Training, Food, and Supplements
• Stupidity of Mysostatin Inhibitors as Performance Enhancers

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 33 of the Guru Performance 'We Do Science' podcast! In this episode I (Laurent Bannock) discuss 'Neurobiology of Obesity' with Stephan Guyenet PhD, (www.WholeHealthSource.com). In this session we get into:

• What is Obesity
• Common Theories of Obesity
• Neurobiology of Obesity
• Leptin & Grehlin
• Energy & Nutrient Sensing
• Protein, Fat & Carbohydrates and Appetite Regulation

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 32 of the Guru Performance 'We Do Science' podcast! In this episode I (Laurent Bannock) discuss 'Fluid Balance and Performance' with Ben Jones PhD, Leeds Beckett University, UK. In this session we get into:

• What is Fluid Balance
• Relevance of Hydration to performance
• Fluid Balance Physiology
• Factors that influcence & regulate fluide loss. gain and balance
• Fluid Balance Research: what we currently know and don't know
• Optimising Fluid Balance

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 31 of the Guru Performance 'We Do Science' podcast! In this episode I (Laurent Bannock) discuss 'High Intensity Interval Training' with Professor Martin Gibala PhD, Department of Kinesiology, McMaster University, Canada. In this session we get into:

• Definition of High Interval Training (HIIT)
• Physiological and Metabolic Adaptations to HIIT
• HIIT & Molecular Signaling
• HIIT and Metabolic / Cardiometabolic Disorders
• HIIT and Body Composition
• HIIT and Performance

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 30 of the Guru Performance 'We Do Science' podcast! In this episode I (Laurent Bannock) discuss 'Applied Sports Nutrition Research & Education' with my colleague at Guru Performance: Scott Robinson MSc CISSN - also Doctoral researcher at University of Birmingham, UK. In this session we get into:

• Applied Sports Nutrition Research - Our new JACSSES BASES Case Study
• From Research to Practice
• The Real World - Context
• The ISSN Diploma

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Special edition 'Epic Fitness Summit' episode featuring Bret Contreras MS CSCS,  (www.BretContreras.com). Bret and I (Laurent Bannock) discuss 'Integrating Science with Practice in Strength & Conditioning' which he will also be presenting on at the Epic Fitness Summit (http://www.epic-summit.co.uk) in May 2015 in the UK (at the Body Power Expo).

For more details about the regular 'We Do Science' Podcast & episodes; please go to www.GuruPerformance.com

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Episode 28 of the Guru Performance 'We Do Science' podcast! In this episode I (Laurent Bannock) discuss 'Training and Nutrition Strategies To Maintain Muscle in Endurance Athletes' with Mike Ormsbee PhD FISSN - Assistant Professor at Florida State University (www.MikeOrmsbee.com). In this session we get into:

• Endurance athletes: what we know
• Body composition & endurance performance
• Resistance training & endurance performance
• Nutrition strategies to maintain muscle
• Supplements to support muscle mass
• Overnight feeding

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 27 of the Guru Performance 'We Do Science' podcast! In this episode I (Laurent Bannock) discuss 'Triathlete Wellness' with Dr Tamsin Lewis, Medical Doctor and Professional Triathlete (www.SportieDoc.com). In this session we get into:

• Triathlon, what is it?
• Triathlon training loads
• Health issues in Triathletes
• Over-training
• Diet & Triathlon
• Female Triathete health concerns
• Wellness factors for Triathletes

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Special edition 'Epic Fitness Summit' episode featuring Gary Taubes, Scientific Investigative Journalist and NY Times bestselling author (www.GaryTaubes.com). Gary and I (Laurent Bannock) discuss 'Carbohydrates, Insulin & Obesity' which he will also be presenting on at the Epic Fitness Summit (http://www.epic-summit.co.uk) in May 2015 in the UK (at the Body Power Expo).

For more details about the regular 'We Do Science' Podcast & episodes; please go to www.GuruPerformance.com

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Special edition 'Epic Fitness Summit' episode featuring Alberto Nunez (Bodybuilding Coach). Alberto and I (Laurent Bannock) discuss Strategic Nutrition Coaching for Bodybuidling which he will also be presenting on at the Epic Fitness Summit (http://www.epic-summit.co.uk) in May 2015 in the UK (at the Body Power Expo).

For more details about the regular 'We Do Science' Podcast & episodes; please go to www.GuruPerformance.com

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Episode 24 of the Guru Performance 'We Do Science' podcast! In this episode I (Laurent Bannock) discuss 'Muscle Anabolic Potential of Leucine' with Dr Leigh Breen, University of Birmingham School of Sport, Exercise & Rehabilitation Science. In this session we get into:

• Muscle Protein Synthensis
• Metabolic Basis of Hypertrophy
• Translational Control of uscle Protein Synthesis
• Leucine's role in MPS / Hypertrophy
• Leucine: Source, Dose, Frequency & Timing factors

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Special edition 'Epic Fitness Summit' episode featuring Dr Spencer Nadolsky DO (Osteopathic Medical Physician / www.drspencer.com). Spencer and I (Laurent Bannock) discuss Cholesterol which he will also be presenting on at the Epic Fitness Summit (http://www.epic-summit.co.uk) in May 2015 in the UK (at the Body Power Expo).

For more details about the regular 'We Do Science' Podcast & episodes; please go to www.GuruPerformance.com

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Special edition 'Epic Fitness Summit' episode featuring Menno Henselmans MSc (www.bayesianbodybuilding.com). Menno and I (Laurent Bannock) discuss the topics he will be presenting (Nutrient Timing, Meal Frequency & Training Intensity) at the Epic Fitness Summit (http://www.epic-summit.co.uk) in May 2015 in the UK (at the Body Power Expo).

For more details about the regular 'We Do Science' Podcast & episodes; please go to www.GuruPerformance.com

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Episode 21 of the Guru Performance 'We Do Science' podcast! In this episode I (Laurent Bannock) discuss 'The Placebo Effect' with Dr Mayur Ranchordas, Senior Lecturer & Performance Nutritionist at the Academy of Sport and Physical Activity, Sheffield University, UK. In this session we get into:

• What is a 'placebo' effect
• The power of placebo
• Nocebo effect
• Placebo effects in sports & exercise nutrition
• Practical implications in applied practice

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 20 of the Guru Performance 'We Do Science' podcast! In this episode I (Laurent Bannock) discuss 'Unleashing The Power of Food' with Dr Kevin Currell, Head of Performance Nutrition at the English Institute of Sport (www.EIS2Win.co.uk). In this session we get into:

• The diffreemce between winning and losing in elite sport
• The Power of food in performance
• Elite athletes as 'outliers'
• Performance Nutritionists as 'Scientists' or 'Engineers'?
• Key knowledge and skills requred to work as a nutritonist in elite sport
• Scope of practice for performance nutritionists

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 18 of the Guru Performance 'We Do Science' podcast! In this episode I (Laurent Bannock) discuss 'Protein Nutrition & Critical Appraisal' with Professor Kevin Tipton (University of Stirling, UK). In this session we get into:

• Protein Need for Active People
• Assessing & Reccomending Protein Intake
• Protein Safety & Toxicity
• Protein, Insulin & Blood Glucose
• Protein Research
• Critical Appraisal of Research & Publications

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 17 of the Guru Performance 'We Do Science' podcast! In this episode I (Laurent Bannock) discuss 'Carbohydrates' with James Morton PhD (Liverpool John Moores University, UK). In this session we get into:

• Why we need carbohydrates
• How carbohydrates influence performance
• Carbohydrates as fuel
• Carbohydrates and signalling
• Low carbohydrate performance
• 'Train Low, Train High, Sleep Low' etc
• Carbohydrates and body composition
• Periodisation & timing of carbohydrates
• Keto adaptation
• 'Carbohydrate Mouth Rinsing'

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 16 of the Guru Performance 'We Do Science' podcast! In this episode I (Laurent Bannock) discuss 'Creatine' with Craig Sale PhD (Nottingham Trent University). In this session we get into:

• What is Creatine?
• How Creatine works
• Safety of Creatine
• Evidence behind creatine (performance & health)
• Using Creatine
• Creatine variants & scams

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 15 of the Guru Performance 'We Do Science' podcast! In this episode I (Laurent Bannock) discuss 'Nutrition Coaching & Nutritional Agnosticism' with Brian Ste. Pierre MS RD CSCS CISSN - responsible for content and education at Precision Nutrition (www.PrecisionNutrition.com). In this session we get into:

• From science to practice
• Pramatism in nutrition
• Nutrition coaching
• Nutritional dogmatism
• Habit & behaviour modification
• Evidence based reseources for nutrition coaches

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 14 of the Guru Performance 'We Do Science' podcast! In this episode I (Laurent Bannock) discuss 'Protein Supplement Scams' with Shawn Wells MS RD CISSN. In this session we get into:

• Protein (and other product) supplement scams
• Nitrogen spiking of protein supplements
• Sourcing of products
• Formulation concerns
• Batch testing

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 13 of the Guru Performance 'We Do Science' podcast! In this episode I (Laurent Bannock) discuss 'Nutrition for Bodybuilding Contect Preparation' with Eric Helms (AUT University, NZ), Alan Aragon (California State University, USA), and Peter Fitschen (University of Illinois, USA). In this session we get into:

• What is bodybuilding contest preparation?
• Evidence currently available
• Calories and macronutrients for competition
• Determining macronutrient intake
• Ketogenic diets and individual variability
• Nutrient timing & meal frequency
• Nutritional supplements
• Peak week
• Psychosocial issues
• Limitations

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 12 of the Guru Performance 'We Do Science' podcast! In this episode I (Laurent Bannock) discuss 'Vitamin D' with Graham Close PhD - Senior Lecturer at Liverpool John Moores University (UK) and Sports Nutrition Consultant (@CloseNutrition). In this session we get into:

• What is Vitamin D
• Sources of Vitamin D (Sunlight, food etc)
• Health benefits of Vitamin D
• Performance benefits of Vitamin D
• Supplementing issues & Vitamin D
• Pharmacokinetics of Vitamin D
• Vitamin D testing

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 11 of the Guru Performance 'We Do Science' podcast! In this episode I (Laurent Bannock) discuss 'Metabolic Efficiency' with Bob Seebohar MS RD CSCS - Sport Ditetian, Exercise Physiologist, and former Sports Dietitian, US Olymoic Comittee (www.Fuel4Mance.com). In this session we get into:

• What is Metabolic Efficiency?
• The Brooks Crossover Concept
• Substrate (Fuel) Utilisation Concepts
• Why Be More 'Metabolically Efficient'?
• Performance and Health Benefits
• How To Test Metabolic Efficiency
• Carbohydrates, Glycemic Index, Insulin etc and Metabolic Efficiency
• How to Become More Metabolically Efficient
• Nutrition Periodisation

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 10 of the Guru Performance 'We Do Science' podcast! In this episode I (Laurent Bannock) discuss 'Protein Overfeeding' and 'Nutritional Pragmatism' with Jose Antonio PhD FISSN CSCS - CEO of the International Society for Sports Nutrition and Professor of Exercise & Sports Science at Nova South Eastern University, Florida, USA. In this session we get into:

• Protein Overfeeding - why do the study?
• Benefits of increased / high protein intake
• Protein and body composition
• Nutrient timing / protein timing
• Issues with actually conducting sports nutrition studies
• Nutritional Pragmatism

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 9 of the Guru Performance 'We Do Science' podcast! In this episode I (Laurent Bannock) discuss 'Supplement Science' with Kamal Patel MPH, Nutrition Researcher from John Hopkins University and director of Examine.com - the indpendent encylopedia on supplementation and nutrition (www.Examine.com). In this session we get into:

• Scientific evidence behind supplements
• Supplement study issues
• Supplements that work, supplements that don't
• Human vs animal vs petri dish studies
• Pharmacokinetics
• Nutrient nutrient, and drug nutrient interactions
• Supplement manufacturing issues
• Hierarchy of need for supplements

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 8 of the Guru Performance 'We Do Science' podcast! In this episode I (Laurent Bannock) discuss 'Nutrient Timing' & 'Evidence Based Nutrition' with Alan Aragon MS (www.AlanAragon.com) and Brad Schoenfeld PhD (www.LookGreatNaked.com). In this session we get into:

• What is Nutrient Timing?
• Glycogen Repletion
• Protein Needs & Timing
• The Anabolic Window
• Practical Reccomendations for Nutrient Timing
• Pseudo-science Vs Evidence-based Nutrition & Exercise Science

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 7 of the Guru Performance 'We Do Science' podcast! In this episode I (Laurent Bannock) discuss 'Calories' with Bill Lagakos PhD (Nutritional Biochemistry and Physiology Researcher & Consultant - www.caloriesproper.com). In this session we get into:

• What is a Calorie?
• Laws of Thermodynamics
• Biochemistry & Physiology relevance of calories
• Calories in, Calories Out theory (CICO)
• Energy / Nutrient Partitioning
• The fate of calories in human metabolism
• Biochemical and Inter-individual variability

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 5 of the Guru Performance 'We Do Science'podcast! In this episode I (Laurent Bannock) discuss'Protein' with Professor Stu Phillips (McMasterUniversity) and Professor Kevin Tipton (University ofSterling). In this session we get into:

• Protein & it's role in the body
• How much protein do we really need?
• Protein Timing
• Protein Spacing
• Muscle Protein Synthesis
• Protein & Metabolic Health
• Protein Myths
• The Anabolic Window
• Importance of Protein Quality

Checkout our other podcasts, video blogs and articleson all things performance nutrition at www.GuruPerformance.com

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Episode 4 of the Guru Performance 'We Do Science' podcast! In this episode I (Laurent Bannock) discuss Metabolic Adaptation with Layne Norton PhD (www.BioLayne.com) and Abbie Smith-Ryan PhD (http://exss.unc.edu/faculty-staff/abbie-smith). In this session we get into:

• Metabolic Adaptation to weight loss: implications for the athlete
• Metabolic Adaptation: An overview
• Endocrine Response to an Energy Deficit
• Weight Loss and Metabolic Rate
• Metabolic Efficiency: good or bad for fat loss?
• Refeeds
• Reverse Dieting
• Practical Applications For Weight Loss

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 3 of the Guru Performance 'We Do Science' podcast! In this episode I (Laurent Bannock) discuss Metabolic Flexibility (ability of the cell to switch between substrates namely glucose and fatty acids) with Mike T Nelson (www.miketnelson.com). In this session we get into:

• Metabolic Flexibility (MetFlex)
• Metabolic Inflexibility
• MetFlex role in health, body composition and performance
• Nutrition, Diet & Lifestyle factors that influence MetFlex
• What is the best piece of advice you can give someone looking to become a performance nutritionist?

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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Episode 2 of the Guru Performance 'We Do Science' podcast! In this episode I (Laurent Bannock) discuss a number of important current topics in sports and exercise nutrition with Scott Robinson, my colleague at Guru Performance and University of Birmingham Doctoral researcher. In this session we get into:

• Meal Frequency - Does eating (for example) 2 vs. 6 meals per day influence body composition?
• HIIT (High Intensity Interval Training) vs. LISS (Low Intensity Steady State) vs. resistance training for fat burning - is one superior to the other?
• Is too much protein a problem or even dangerous?
• How important is understanding the fundamental concepts of exercise biochemistry?
• What is the best piece of advice you can give someone looking to become a performance nutritionist?

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

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The first episode of the Guru Performance 'We Do Science' podcast! In this episode I (Laurent Bannock) discuss a number of important current topics in sports and exercise nutrition with top UK sports nutrition researchers and practitioners: Graeme Close PhD and James Morton PhD. In this session we get into:

• Should athletes avoid carbohydrates?
• What is fasted-state training? Can it improve body composition and performance
• Is there a post-exercise anabolic ‘window of opportunity’?
• How important are sports supplements to performance?
• Is a calorie a calorie? Is it important to consider the quantity and not the quality of calories when it comes to health and performance?
• What is the best piece of advice you can give someone looking to become a performance nutritionist?

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com