'we Do Science' - The Guru Performance Podcast

Episode 148 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Relative Energy Deficiency: Research to Practice" with Dr Nicky Keay BA, MA (Cantab), MB BChir, MRCP (Honorary Fellow, Department of Sport and Exercise Sciences, Durham University, UK).Discussion Topics Include:Relative Energy Deficiency: an overview and background to RED-sEnergy availability and impact on health and performanceRecognising relative energy deficiency: from the research lab to "real world" practiceRED-s as an issue in female and male athletes, dancers etcDr Keay's recent research on cyclists and dancersPodcast Episode Transcript: Download PDF CopyKey Paper(s) Discussed / Referred to:Infographic. Energy availability: concept, control and consequences in relative energy deficiency in sport (RED-S) - Keay, Francis BJSM 2019Awareness and indicators of low energy availability in male and female dancers - Keay, Francis, AusDancersOverse

Episode 147 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Creatine Myths and Common Questions" with Dr Scott Forbes PhD (Brandon University, Canada).Discussion Topics Include:Creatine: a brief overview of the science and the mythsWhy creatine has become such a popular supplementThe evidence base behind creatine use in exercise science and health promotion (i.e. muscle mass, strength and power, age, gender, clinical uses etc)Safety profile of creatine to include risk of kidney damage, water retention etcCreatine Monohydrate vs. other forms off creatineCreatine dosing strategiesPodcast Episode Transcript: Download PDF CopyKey Paper(s) Discussed / Referred to:Common Questions and Misconceptions About Creatine Supplementation: What Does the Evidence Really Show? - JISSN / In Press (will add link when available)International Society of Sports Nutrition position stand: creatine supplementation and exercise - JISSNRelated P

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 evidencePrevalence and rationale for use in sport such as professional rugbyCBD and anti-doping risksPractical advice and warnings on usage of CBDPodcast Episode Transcript: Download PDF CopyKey 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 pressRelated Podcast Episodes: #111 - "Paper to Podium: Translating Sports Nutrition Research" with Professor Graeme CloseCheck out our other podcasts, publications, events, and professional education programs for current a

Episode 145 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Nighttime Feeding: Impact on Body Composition & Performance" with Michael Ormsbee PhD (Florida State University, USA).Discussion Topics Include:Overview of nighttime feeding as a dietary strategy for health and performanceEffects of pre-sleep consumption of protein rich meals and snacks on body compositionEffects of pre-sleep consumption of carbohydrate-rich meals and snacks on next-day physical performanceNighttime feeding and potential positive impact on daytime overfeeding behavioursKey Paper(s) Discussed / Referred to:Nighttime feeding likely alters morning metabolism but not exercise performance in female athletesTimed-daily ingestion of whey protein and exercise training reduces visceral adipose tissue mass and improves insulin resistance: the PRISE studyLipolysis and Fat Oxidation Are Not Altered with Presleep Compared with Daytime Casein Protein In

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 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 Glees

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 Br

Episode 141 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Creatine Monohydrate: Exercise, Sport, and Health Applications" with Professor Darren Candow (University of Regina, Canada). Discussion Topics Include: Creatine Monohydrate: An overview of the research Dietary and supplemental sources of creatine Metabolism and mechanisms of action Creatine as an ergogenic aid: strength, power, muscle hypertrophy, and endurance Creatine and potential roles in injury support / recovery, ageing muscle, bone health, brain function and other health / medical applications Supplemental protocols and safety Key Paper(s) Discussed / Referred to: International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine Related Podcast Episodes: #73 - 'Creatine for Health & Performance' with Professor Eric Rawson #16 - 'Creatine' with Professo

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 Professiona

Episode 139 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Exercise, Immune Function and Infection Risk" with Dr Richard Simpson PhD (University of Arizona, USA). Discussion Topics Include: General introduction to exercise immunology and impact of exercise on the immune system Moderate exercise and impact on health promotion Arduous exercise and potential impact on immune suppression The open window hypothesis and infection risk Can exercise affect immune function and infection risk: both sides of the debate Take home messages from the evidence and applied perspectives Key Paper(s) Discussed / Referred to: Can exercise affect immune function to increase susceptibility to infection? Exercise, Immunity and the COVID-19 Pandemic Related Podcast Episodes: #135 - "The Microbiome: Mind the Gap" with Jens Walter PhD and Orla O'Sullivan PhD #124 - "Nutrition and Athlete Immune Health" with Prof

Episode 138 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Ramadan Fasting and Performance: An Applied Perspective" with Matt Jones MSc SENr (West Ham United FC and UAE Football Association). Discussion Topics Include: General introduction and experiences as a performance nutritionist working with athletes during Ramadan What is Ramadan and Ramadan fasting, and impact on nutrition habits and behaviours Reflecting on Ramadan experiences Shaping performance nutrition strategies to Ramadan challenges Evidence-based practice, belief, and best practice Ramadan nutrition practical recommendations Key Paper(s) Discussed / Referred to: Ramadan Fasting Recommendations: Reflecting on Australia vs. Saudi Arabia WCQ Ramadan and Football Ramadan fasting and the goals of sports nutrition around exercise Related Podcast Episodes: #127 - "Time Restricted Eating and Exercise" with Evelyn Parr PhD Check out our other po

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 136 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Energy Availability: From Health to Performance" with Jose Areta PhD, Liverpool John Moores University, UK). Discussion Topics Include: Energy Availability (EA): an overview Energy Balance, Energy Deficit, and Energy Availability  EA and impact on training adaptions incl down-regulation of skeletal muscle protein synthesis and autophagy EA and impact on health (incl menstrual function and bone metabolism) Case study of an athlete in chronic low energy availability Training with low carbohydrate availability AND low energy availability Key Paper(s) Discussed / Referred to: Skeletal muscle glycogen content at rest and during endurance exercise in humans: a meta-analysis Effects of sleeping with reduced carbohydrate availability on acute training responses Case study: Resumption of eumenorrhea in parallel with high training load after 4 years of menstrual dys

Episode 135 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "The Microbiome" with Dr Jens Walter PhD (University College Cork, Ireland) and Dr Orla O'Sullivan PhD, Teagasc Food Research Centre, Ireland). Discussion Topics Include: The Microbiome: An overview Lifestyle-induced microbiome depletion and impact on health The "Fibre Gap": Low-fibre diet as a key driver of microbiome depletion Establishing what constitutes a healthy human gut microbiome: state of the evidence and translational issues Environmental, clinical, and nutritional factors and the microbiome Exercise and associated dietary extremes impact on gut microbial diversity Key Paper(s) Discussed / Referred to: Establishing What Constitutes a Healthy Human Gut Microbiome: State of the Science, Regulatory Considerations, and Future Directions The Fiber Gap and the Disappearing Gut Microbiome: Implications for Human Nutrition The microbiome o

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 Nutri

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 Scien

Episode 132 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Nutrition and Athlete Bone Health" with Professor Craig Sale PhD (Nottingham Trent University, UK) and Dr Kirsty Elliot-Sale PhD, Nottingham Trent University, UK). Discussion Topics Include: Overview of bone, bone health and relevance to athletes Bone as a "nutritionally modifiable tissue" Nutritional influences on bone structure and health Energy Availability and RED-s Protein and bone Vitamin D Diet quality and the food matrix Feeding strategies and acute exercise Key Paper(s) Discussed / Referred to: Nutrition and Athlete Bone Health (Sports Med, 2019) Related Podcast Episodes: Episode 106 - "The Female Athlete" with Dr Kirsty Elliot-Sale #60 - 'Bone Health and Performance' with Professor Craig Sale #57 - 'The Female Athlete Triad and RED-S' with Kirsty Elliot-Sale PhD Check out our other podcasts, publicat

Episode 131 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Nutrition for Exercise in Hot Environments" with Dr Alan McCubbin PhD (Monash University, Australia) and Dr Ollie Jay PhD, University of Sydney, Australia). Discussion Topics Include: Describing hot and humid environments Overview of physiology of "Exertional Heat Stress" Thermoregulation Gastrointestinal Function and Integrity Exertional Heat Stress and impact on performance & health Other factors such as clothing and body-composition Heat acclimation & acclimatisation Fluid and electrolyte balance and assessment Hydration and related nutrition strategies overview Impact and relevance to different sports such as team sports and ultra-endurance events Key Paper(s) Discussed / Referred to: Sports Dietitians Australia Position Statement: Nutrition for Exercise in Hot Environments Related Podcast Episodes: #112 - "Hydration and Perfor

Episode 130 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Contextualising Fat Oxidation During Exercise" with Ed Maunder PhD(c) (Sports Performance Research Institute New Zealand, Auckland University of Technology, Auckland, New Zealand). Discussion Topics Include: Defining and differentiating "fat oxidation" and "fat burning" Fat as a "fuel" for exercise: storage and metabolism Substrate oxidation (fuel use) during endurance and ultra-endurance exercise Substrate availability and performance: a case for optimising maximal fat oxidation? Testing methods to determine maximal fat oxidation (FatMax) and its value to inform performance nutrition strategies Maximal fat oxidation: what we know, don't know, and what's relevant to elite and recreational endurance athletes Relevance to exercise performance: substrate utilisation during Ironman triathlon case study discussion Key Paper

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 Musc