We Do Science - The Sports Nutrition Podcast (Dr Laurent Bannock, The Institute of Performance Nutrition)

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

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

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

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

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

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

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

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

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

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

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

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

Check out our ot

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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)

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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'

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Episode 167 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Football Nutrition" with Professor Michael Gleeson, Loughborough University (UK).

Discussion Topics Include:

• Football (Soccer) as a global game
• Why nutrition matters in football
• Physiological and associated nutritional demands of football
• Nutrition and impact on training, match day performance, and recovery
• Science to practice: keys to bridging the gap
• Special considerations for the performance nutritionist

Podcast Episode Transcript: Download PDF Copy

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

• UEFA expert group statement on nutrition in elite football. Current evidence to inform practical recommendations and guide future research
• Nutrition for Top Performance in Football: Eat like the Pros and Take Your Game to the Next Level

Related Podcast Episodes:

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

Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

Episode 168 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "In The Trenches" with Aimee-Ellen O'Keeffe MSc SENR, Performance Nutritionist, Manchester United Women Football Club (UK).

Discussion Topics Include:

• Aimee-Ellen's unique education pathway and career journey to her current role as Performance Nutritionist at Manchester United Women Football Club.
• Reflections on standout moments over the years , that have helped shape her as a practitioner today.
• Insight into her private client work, working effectively online via group coaching.
• Insight into the role of a nutritionist in an elite women's football club.
• Thoughts, reflections, and advice to current and aspiring performance nutritionists.

Podcast Episode Transcript: Download PDF Copy

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

• N/A

Related Podcast Episodes:

• #166: In the trenches: How to build a career in professional sport with Dr James Morehen
• #161 - "In the Trenches" with Charles Ashford MSc SENR
• #157 - "In the Trenches" with Rich Chessor MSc SENR
• #120 - "American Football: In the Trenches - Performance Nutrition Practice Insights" with Pratik Patel MS RD
• #85 - 'High Performance Science & Practice: In the Trenches' with David Joyce MSc

Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

Episode 169 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Food First, But Not Food Only" with Professor Graeme Close PhD (Liverpool John Moores University, UK).

Discussion Topics Include:

• Defining the concept of "Food First" 
• Why a food first approach is important in performance and health focussed nutrition
• Why context matters
• The 'food first not food only' approach to sport nutrition
• Example situations where performance may be compromised with a strict food only approach
• Example situations where immune health may be compromised with a strict food only approach
• Guidance on how best to deliver a ‘food first, but not always a food only’ sport nutrition strategy in a safe and evidence-based manner

Podcast Episode Transcript: Download PDF Copy

Key Paper(s) Discussed / Referred to:

• ‘Food First’ but not always ‘Food Only’: Recommendationsfor using dietary supplements in sport (accepted for publication, link to be provided when available soon)

Related Podcast Episodes:

• # 163: - "Body composition methods in applied sport practice" with Prof Graeme Close and Prof Kevin Tipton
• #111 - "Paper to Podium: Translating Sports Nutrition Research" with Professor Graeme Close

Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

Episode 170 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Nutrient Timing and Metabolic Regulation" with Professor James Betts PhD (University of Bath, UK).

Discussion Topics Include:

• Defining the concept of "Nutrient Timing"
• The mammalian circadian timing system: Metabolic Clocks
• Rhythms in macronutrient metabolism,  energy expenditure, and appetite regulation
• Nutrient Timing: Extended overnight fasting, Intermittent fasting, Nocturnal interventions etc

Podcast Episode Transcript: Download PDF Copy

Key Paper(s) Discussed / Referred to:

• Nutrient timing and metabolic regulation

Related Podcast Episodes:

• #154 - "Nutrient Timing: A Garage Door of Opportunity" with Professor Shawn Arent
• #127 - "Time Restricted Eating and Exercise" with Dr Evelyn Parr
• #89 - "Personalised Nutrition" with James Betts PhD and Javier Gonzalez PhD
• #84 - "Impact of Non Exercise Activity" with Professor Dylan Thompson
• #79 - "Energy Balance, Imbalance & Interactions" with James Betts PhD

Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

Episode 171 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Gluten-Free Diets, FODMAPs and Athletes" with Dr Dana Lis PhD RD (Summit Sports Nutrition, Canada).

Discussion Topics Include:

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

Podcast Episode Transcript: Download PDF Copy

Key Paper(s) Discussed / Referred to:

• Exit Gluten‑Free and Enter Low FODMAPs: A Novel Dietary Strategy to Reduce Gastrointestinal Symptoms in Athletes
• Commercial Hype Versus Reality: Our Current Scientific Understanding of Gluten and Athletic Performance

Related Podcast Episodes:

• #143: "The Athlete’s Gut" with Dr Patrick Wilson

Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

Episode 172 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Nutrition for Female Athletes" with Professor Kirsty Elliot-Sale PhD (Manchester Metropolitan University, UK) and Dr José Areta PhD (Liverpool John Moores University, UK.

Discussion Topics Include:

• Defining "Female Athletes"
• Males as default sex for studies in sports nutrition: the issues
• The available evidence: Quantity vs quality
• Physiological, endocrinological, and metabolic considerations in Female Athletes
• 3 key areas of focus: Dietary and hydration requirements; low energy availability and making weight; and dietary supplements and gut health

Podcast Episode Transcript: Download PDF Copy

Key Paper(s) Discussed / Referred to:

• Nutrition for female athletes: What we know, whatwe don’t know, and why

Related Podcast Episodes:

• #148: "Relative energy deficiency: Research to practice"
  With Dr Nicky Keay
• #136: "Energy availability – from health to performance" with Dr José Areta
• #132: "Nutrition and athlete bone health" With Prof Craig Sale and Dr Kirsty Elliot-Sale

Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

Episode 173 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "CHO Feeding Formats: Impact on CHO Oxidation During Exercise" with Dr Mark Hearris (Liverpool John Moores University, and The Institute of Performance Nutrition, UK).

Discussion Topics Include:

• Review of what we know about Carbohydrate (CHO) availability and utilisation during exercise
• Effects of CHO delivery form on exogenous CHO53 oxidation, gastrointestinal discomfort, and exercise capacity
• CHO feeding strategies (i.e. pre-exercise CHO feeding and the different forms (fluid, semi-fluid, solid) and combinations of CHO during exercise) commonly adopted by elite endurance athletes

Podcast Episode Transcript: Download PDF Copy

Key Paper(s) Discussed / Referred to:

• 13C-glucose-fructose labelling reveals comparable exogenous CHO oxidation during exercise when consuming 120 g/h in fluid, gel, jelly chew or co-ingestion

Related Podcast Episodes:

• #119: "Fuelling for the work required" with Mark Hearris PhD

Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

Episode 174 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Nutrition Considerations to Optimize Performance in Paralympic Athletes" with Dr Elizabeth Broad (Australia).

Discussion Topics Include:

• Defining the "Paralympic Athlete"
• Impairment types commonly found in Paralympic athletes
• Factors affecting nutrition status and performance
• Needs analysis considerations and practical factors in Para Athletes: Why context matters
• "In the trenches" reflections from many years working with Para Athletes

Podcast Episode Transcript: Download PDF Copy

Key Paper(s) Discussed / Referred to:

• Key Nutritional Strategies to Optimize Performance in Para Athletes
• Sports Nutrition for Paralympic Athletes, Second Edition

Related Podcast Episodes:

• #172: "Nutrition for female athletes" with Professor Kirsty Elliot-Sale & Dr Jose Areta

Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

Episode 175 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Muscle Glycogen in Elite Soccer" with Professor Magni Mohr PhD (University of Southern Denmark).

Discussion Topics Include:

• Review of what we know, and likely don't know regarding muscle glycogen and football performance, fatigue, and recovery
• Physiological loading, end-game fatigue and glycogen depletion in soccer
• Muscle glycogen and potential fatiguing mechanisms
• Implications for between-game recovery
• Points to consider in future soccer

Podcast Episode Transcript: Download PDF Copy

Key Paper(s) Discussed / Referred to:

• Muscle Glycogen in Elite Soccer – A Perspective on the Implication for Performance, Fatigue, and Recovery

Related Podcast Episodes:

• #167: Nutrition for football training, performance and recovery

Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

Episode 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