'we Do Science' - The Guru Performance Podcast

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 CopyKey Paper(s) & Resources Discussed / Referred to:N/ARelated Podcast Episodes:#166: In the trenches: How to build a career in professional sport with Dr James Morehen#161 -

Episode 167 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Football Nutrition" with Professor Michael Gleeson, Loughborough University (UK).Discussion Topics Include:Football (Soccer) as a global gameWhy nutrition matters in footballPhysiological and associated nutritional demands of footballNutrition and impact on training, match day performance, and recoveryScience to practice: keys to bridging the gapSpecial considerations for the performance nutritionistPodcast Episode Transcript: Download PDF CopyKey Paper(s) & Resources Discussed / Referred to:UEFA expert group statement on nutrition in elite football. Current evidence to inform practical recommendations and guide future researchNutrition for Top Performance in Football: Eat like the Pros and Take Your Game to the Next LevelRelated Podcast Episodes:#69 - 'Immunological Aspects of Training & Sports Nutrition' with Professor Michael GleesonCheck

Episode 166 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "The Performance Nutritionist: In The Trenches" with Dr James Morehen PhD (UK).Discussion Topics Include:What is a "Performance Nutritionist"Dr Morehen's Career Navigation in Academia, Research, and Applied PracticeSome Standout Moments Which Have Defined ThemKey Characteristics Required in to Work as a Performance NutritionistInfluential Factors Impacting a Successful CareerExamples of Some Big Challenges Faced in Practice and Career NavigationRecommendations to Younger / Early Career PractitionersAreas Not Taught on Traditional Degrees Which Are Fundamental for a Successful Career in Performance NutritionPodcast Episode Transcript: Download PDF CopyKey Paper(s) & Resources Discussed / Referred to:"The Performance Nutritionist" by Dr James C. MorehenRelated Podcast Episodes:#140 - "Rugby League: Nutritional and Energetic Consi

Episode 165 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Plant-Based and Vegan Diets in Sport & Exercise" with Dr Nanci Guest (The University of Toronto, Canada).Discussion Topics Include:Overview of Plant-Based and Vegan Diets in Exercise and SportDefining "Plant-Based", "Plant-Focussed", "Vegan", "Vegetarian" diets etcPlant-Based Diets and Impact on Athlete Health and PerformanceFacts vs Myths as it relates to Plant-Based Diets and Protein QualityPractical Considerations in Transitioning to Plant-Based Diets for AthletesConclusions / Summary: Context StatementPodcast Episode Transcript: Download PDF CopyKey Paper(s) & Resources Discussed / Referred to:PLANT-BASED DIETS AND ATHLETIC PERFORMANCEPLANT-BASED AND VEGAN DIETS IN EXERCISE AND SPORTRelated Podcast Episodes:#129 - "Protein Quality and the Food Matrix" with Nick Burd PhD#64 - 'Nutrigenomics &

Episode 164 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "High Protein Diets: In Context" with Professor Kevin Tipton (The Institute of Performance Nutrition, UK).Discussion Topics Include:Overview of High Protein Nutrition ResearchScience communication and translational issues: terms such as "hi / low protein"Potential contexts for high protein intake: Muscle hypertrophy, Hypoenergetic weight loss, Recovery from intense exercise, Potential problems with high-protein dietsConclusions / Summary: Context StatementPodcast Episode Transcript: Download PDF CopyKey Paper(s) Discussed / Referred to:Efficacy and consequences of very-high-protein diets for athletes and exercisersRelated 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 Resp

Episode 163 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Body Composition Methods in Applied Sport Practice" with Professor Graeme Close (Liverpool John Moores University, UK) and Professor Kevin Tipton (The Institute of Performance Nutrition, UK).Discussion Topics Include:Overview of Body Composition and its Importance to Athlete Health and PerformanceAn Overview of Measurement Methodologies That Can Be Used in Applied Sport for the Assessment of Body CompositionPractical Considerations When Using DXA and Skinfolds as Measures of BodyComposition in Applied Sport PracticeConclusions and Recommendations for the FieldPodcast Episode Transcript: Download PDF CopyKey Paper(s) Discussed / Referred to:Come Back Skinfolds, All Is Forgiven: A Narrative Review ofthe Efficacy of Common Body Composition Methods in AppliedSports PracticeRelated Podcast Episodes:#113 - "DXA and Body Composition Assessment: Gold Standard or

Episode 162 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Protein and Weight Loss in Exercisers & Athletes" with Professor Kevin Tipton (The Institute of Performance Nutrition, UK).Discussion Topics Include:Overview of the concept of weight loss, energy balance, caloric restriction and impact on training adaptations and performanceGeneral weight loss vs quality weight loss: importance of body composition focussed strategiesOptimal protein intake during caloric restriction in elite athletesHow much protein?Protein timing and quality: does it matter?Protein supplements: value and practicality beyond a "first first approach"Podcast Episode Transcript: Download PDF CopyKey Paper(s) Discussed / Referred to:Protein Recommendations for Weight Loss in Elite Athletes: A Focus on Body Composition and PerformanceRecent Advances in the Characterization of Skeletal Muscle andWhole-Body ProteinResponses to Dietary Pr

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

Episode 160 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Ramadan and Sports Performance: A Sports Nutritionist's Perspective" with Mohamed Saad MSc SENR (Leading Sports Nutritionist, Kingdom of Bahrain).Discussion Topics Include:Overview of Ramadan and fastingSleep considerationsEffects of Ramadan fasting on performance and competitionNutrition considerations during RamadanTotal amount of energy and type of macro nutrient intakeTiming of energy macro-nutrientintakePerformance specific nutrition considerationsHydration considerationsPractitioner observations and practical recommendationsPodcast Episode Transcript: COMING SOONKey Paper(s) Discussed / Referred to:NUTRITION X-CHANGE VOL. 7 - RAMADAN AND SPORTS PERFORMANCERelated Podcast Episodes:#138 - "Ramadan Fasting & Performance: An Applied Perspective" with Matt Jones MSc#127 - "Time Restricted Eating and Exercise" with Evelyn Parr PhDC

Episode 159 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Exercise-Induced Muscle Damage: What is it, what causes it and what are the nutritional solutions?" with Dr Daniel Owens PhD (Liverpool John Moores University, UK)  Professor Kevin Tipton (The Institute of Performance Nutrition, UK).Discussion Topics Include:Overview of Exercise Induced Muscle Damage (EIMD)The evidence to date on EIMD: Why some of the research should be reviewed with cautionProposed mechanisms of EIMDEIMD and muscle soreness and role in the temporary loss of muscle functionNutritional interventions that accelerate recovery of muscle function and ameliorate sorenessWhy persistent use of nutritional interventions that accelerate recovery may impinge on muscle adaptationThe potential hormetic effect of long term use of nutritional aidsPodcast Episode Transcript: Download PDF CopyKey Paper(s) Discussed / Referred to:Exercise-induced muscle damage:

Episode 158 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "BCAA Supplementation for Enhancing Muscular Strength and Hypertrophy" with Professor Kevin Tipton (The Institute of Performance Nutrition, UK).Discussion Topics Include:Overview of Branched Chain Amino Acids (BCAA) as a popular supplement in sport and exercise nutritionBCAA s integral importance for skeletal muscle protein metabolismPhysiological roles and characteristics of BCAAs, EAAs, and Leucine in enhancing muscular strength and hypertrophyThe data and evidence on BCAAs: the early rodent data vs human studiesThe many important factors that may influence findings on this topicFrom science to practice: summaries and conclusionsPodcast Episode Transcript: Download PDF CopyKey Paper(s) Discussed / Referred to:Isolated Leucine and Branched-Chain Amino Acid Supplementation for Enhancing Muscular Strength and Hypertrophy: A Narrative ReviewBranched-Chain Amino A

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

Episode 156 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Omega 3 Fatty Acids and Impact on Physical Training & Performance" with Dr Chris McGlory PhD (Queen’s University, Canada) and Professor Kevin Tipton PhD (The Institute of Performance Nutrition, UK).Discussion Topics Include:Overview of omega-3 fatty acidsOmega-3 Fatty Acids on Skeletal Muscle Protein TurnoverBenefits of consuming omega-3 fatty acids: from health to skeletal muscleCan omega-3 fatty acids influence recovery from injury?Omega-3 fatty acids: food first and is there a case for supplementation?Podcast Episode Transcript: Download PDF CopyKey Paper(s) Discussed / Referred to:The Influence of Omega-3 Fatty Acids on Skeletal Muscle Protein Turnover in Health, Disuse, and DiseaseOmega-3 Fatty Acids: A Detailed Look at Omega-3 Fatty Acids and Their Impact on Physical PerformanceRelated Podcast Episodes:#153 -  "Muscle Protein Synthesis and Respo

Episode 155 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Probiotic Supplementation and Athletes" with Dr Jamie Pugh PhD (Liverpool John Moores University, UK).Discussion Topics Include:Overview of Probiotics, Prebiotics, Gut Microbiota, the Microbiome etc: from general population to elite athletesHow probiotics can benefit the host, and why this potentially matters to some athletesProbiotic supplementation and GI distress and dysfunctionProbiotics and impact on carbohydrate metabolism Practical considerations for probiotic supplementation and athletesPodcast Episode Transcript: Download PDF CopyKey Paper(s) Discussed / Referred to:International Society of Sports Nutrition Position Stand: ProbioticsThe athletic gut microbiotaProbiotic supplementation increases carbohydrate metabolism in trained malecyclists: a randomized, double-blind, placebo-controlled crossover trialFour weeks of probiotic supplementation reduces

Episode 154 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Muscle Protein Synthesis and Exercise & Nutrition" with "Nutrient Timing: A Garage Door of Opportunity?" with Professor Shawn Arent (University of South Carolina, USA).Discussion Topics Include:Defining Nutrient Timing and Related Body of ResearchWhy Nutrient Timing is such a Nuanced Topic, and why its Importance is Highly Context DependentNutrient timing as Dietary Strategy for Body Composition and for PerformancePre/Intra/Post Exercise Nutrition StrategiesAdditional Timing ConsiderationsPractical ImplicationsPodcast Episode Transcript: Download PDF CopyKey Paper(s) Discussed / Referred to:Nutrient Timing: A Garage Door of Opportunity?International society of sports nutrition position stand: nutrient timingRelated Podcast Episodes:#104 - "Nutrient Timing: You Can, But Should You" with Chad Kerksick PhD#77 - "Body Composition &

Episode 153 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Muscle Protein Synthesis and Exercise & Nutrition" with Professor Kevin Tipton (The Institute of Performance Nutrition, UK).Discussion Topics Include:Defining Muscle Protein Synthesis (MPS)Acute MPS and Muscle Hypertrophy: The Relevance and UncertaintyMPS is not just Hypertrophy, but also Remodelling and RapairTraining Status and MPSMethods of MeasurementMethodological Issues in Research & How this Should Impact Translation into PracticePhysiology and MPSPodcast Episode Transcript: Download PDF CopyKey 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 H

Episode 152 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Beta Alanine Supplementation and Exercise Capacity & Performance" with Professor Craig Sale (Nottingham Trent University, UK) and Dr Bryan Saunders (University of Sao Paulo, Brazil).Discussion Topics Include:How and why Carnosine plays an important role in protecting against pH changes in skeletal muscleHow and why high-intensity exercise leads to a reduction in muscle pH (or increased acidity) due to hydrogen ion accumulation and impact on exercise capacity and performanceThe evidence behind and role of Beta-alanine supplementation on increasing skeletal muscle Carnosine content, and its impact on the buffering capacity of the musclePractical applications and considerations of Beta Alanine supplementationPodcast Episode Transcript: Download PDF CopyKey Paper(s) Discussed / Referred to:β-alanine supplementation to improve exercise capacity and performance:

Episode 151 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Making Weight in Combat Sports" with Dr Carl Langan-Evans (Liverpool John Moores University, UK) and Joseph Matthews PhD(c) (Nottingham Trent University / Birmingham City University, UK).Discussion Topics Include:Overview of Combat Sports and weight classifications"Extreme Rapid Weight Loss" and "Rapid Weight Gain" in combat sportsMetabolic regulation and exercise physiology relevant to combat sportsEnergy Availability, Relative Energy Deficiency, the Male and Female Athlete TriadCombat Sport Nutrition: an overview of the science and application into practicePodcast Episode Transcript: Download PDF CopyKey Paper(s) Discussed / Referred to:Making Weight in Combat SportsThe Magnitude of Rapid Weight Loss and Rapid Weight Gainin Combat Sport Athletes Preparing for Competition:A Systematic ReviewExtreme Rapid Weight Loss and Rapid Weight GainOb

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 CopyKey Paper(s) Discussed / Referred to:Assessing the Role of Muscle Protein Breakdown in Response to Nutrition and Exercise in HumansRelated Podcast Episodes:#110

Episode 149 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Vitamin D and the Athlete" with Dr Daniel Owens PhD (Liverpool John Moores University, UK).Discussion Topics Include:Overview of Vitamin D and its unique characteristicsWhy Vitamin D is one of the most "on trend" sports supplements used by elite and recreational athletesFrom health to performance: The biological influences of Vitamin D (incl. immunity, bone, and muscle)Deficiency, insufficiency and adequacy explored (incl. influencing factors such as diet, sun exposure during winter, skin colour, clothing and sunscreen etc)Test, don't guess: assessing Vitamin D StatusVitamin D supplements (incl. dosage, what forms, when, and when not to supplement))Podcast Episode Transcript: Download PDF CopyKey Paper(s) Discussed / Referred to:Vitamin D and the Athlete: Current Perspectives and New ChallengesRelated Podcast Episodes:#132 - "Nutrition and