We Do Science

Is more protein always better? In this episode of We Do Science, I’m joined by Professor Nick Burd to explore protein nutrition, muscle adaptation and why the amount of protein we eat is only part of the story.Returning to the podcast after six years, Nick shares insights from his research at the University of Illinois into protein metabolism and the food matrix: how a food’s structure and surrounding nutrients influence the way our bodies respond to it. From eggs and salmon to whey and casein, we examine what we can learn from studying whole foods alongside isolated proteins and supplements.We discuss the difference between maximal and optimal protein intake, why muscle protein synthesis shouldn’t automatically be equated with muscle growth, and how protein strategies may differ between strength and endurance athletes. We also explore anabolic resistance, muscle quality and the questions researchers are still working to answer.Whether you’re a sports nutrition practitioner, coach, athlete or student, this conversation offers a closer look at how to interpret protein research and apply it in practice, with a reminder of the central role of consistent exercise in supporting muscle adaptation.Subscribe to We Do Science for more conversations on the science and practice of performance nutrition.Connect with Nick:LinkedIn: https://www.linkedin.com/in/nicholasburd/Connect with Laurent:Substack: https://substack.com/@laurentbannockWebsite: https://www.laurentbannock.comInstagram: https://www.instagram.com/laurent_bannockChapters:01:59 Protein, the food matrix and the questions ahead03:03 Nick’s background and research06:25 A career investigating protein metabolism09:03 Making sense of muscle protein synthesis12:28 Muscle remodelling versus muscle growth14:30 How protein research shapes recommendations16:52 Understanding the protein RDA23:21 Individual responses and personalised nutrition25:36 Maximal versus optimal protein intake29:59 Food first, supplements and questions about timing31:42 Strength versus endurance athletes33:20 Looking beyond total protein intake35:29 Understanding the food matrix36:08 Lessons from eggs, salmon and minced meat41:54 Whey, casein and attempts to improve the response46:58 Exercise, protein and anabolic resistance50:45 Anabolic resistance in different populations54:45 Muscle size, strength and quality59:52 Are we too focused on protein quantity?

On this episode of We Do Science, Dr Laurent Bannock welcomes back Dr Dana Lis, registered dietitian and performance nutrition practitioner, alongside chef and nutritionist Nicki Strobel, to discuss their paper Plate to Performance: Culinary Nutrition Support for Professional Road Cycling, part of the UCI Sports Nutrition Project.Drawing on years of experience in elite cycling, Dana and Nicki explain how the culinary nutrition team of nutritionists, chefs and soigneurs turns evidence into food riders will actually eat across Grand Tours, Classics and training camps. The conversation covers the chef–nutritionist relationship, on-bike fuelling, menu planning around stage demands, and how power meter data, doubly labelled water and continuous glucose monitors inform daily decisions.Laurent, Dana and Nicki also discuss educating riders in a decentralised sport, building buy-in across the team, planning for illness, crashes and kitchens without power, and where the journey from science to plate most often breaks down. With lessons that apply well beyond cycling, this episode offers sports nutritionists, chefs, coaches, students and athletes a practical look at how performance nutrition is delivered in the real world.Subscribe for more conversations exploring the science and practice of sports nutrition.Read the paper:Plate to Performance: Culinary Nutrition Support for Professional Road Cyclinghttps://journals.humankinetics.com/view/journals/ijsnem/36/3/article-p335.xmlConnect with Dana:LinkedIn: https://www.linkedin.com/in/dr-dana-lis/Connect with Nicki:LinkedIn: https://www.linkedin.com/in/nicki-strobel-44b41347/Connect with Laurent:Substack: ⁠https://substack.com/@laurentbannock⁠LinkedIn: ⁠https://www.linkedin.com/in/laurentbannock/⁠Instagram: ⁠https://www.instagram.com/laurent_bannock⁠Website: ⁠⁠https://www.laurentbannock.comChapters:00:00 Introduction03:13 Welcoming Dana and Nicki to We Do Science04:31 Bridging the gap between science and practice06:35 Dana's background and career10:08 Nicki's journey from Michelin-star chef to pro cycling15:20 How the Plate to Performance paper came about20:38 Why chefs and nutritionists need a shared language23:18 Cooking on the road: chefs, hotels and logistics26:27 Prioritising nutrition interventions28:41 The chef–nutritionist relationship33:12 On-bike nutrition and the role of soigneurs38:02 Keeping the evidence intact across the team42:01 Planning menus around race demands45:15 Day types, fuelling time points and daily adjustments49:56 The data behind fuelling decisions52:55 Energy availability and RED-S in the field56:16 Turning precise numbers into real meals59:36 Rider education in a decentralised sport1:04:06 Building rider buy-in1:07:11 Working through the rider's support network1:11:04 Establishing yourself in a new team1:15:25 When things go wrong on the road1:17:26 Planning for illness and injury1:22:09 Where the science breaks down in practice1:24:47 What Dana and Nicki have changed their minds on

We Do Science with Dr Laurent Bannock returns, now with video! In this first episode back, Laurent welcomes Professor Michael Gleeson, Emeritus Professor of Exercise Biochemistry at Loughborough University, to explore the four Ps of performance nutrition: personalise, periodise, pre-fuel and prepare.Drawing on his research and experience in sports nutrition, Michael explains how this framework can help practitioners turn scientific evidence into practical decisions for their athletes. The conversation covers carbohydrate fuelling, hydration, gut training and supplements, alongside the importance of adapting nutrition strategies to training demands, individual preferences and the realities of competition.Laurent and Michael also discuss the role of wearables and testing in personalised nutrition, the challenges of supplement marketing, and why more information doesn’t always lead to better decisions. With examples from football and endurance sport, this episode offers sports nutritionists, coaches, students and athletes a practical look at choosing, applying and evaluating nutrition strategies.Subscribe for more conversations exploring the science and practice of sports nutrition.Connect with Michael:LinkedIn: https://www.linkedin.com/in/michael-gleeson-218565b9/Connect with Laurent:Substack: https://substack.com/@laurentbannockLinkedIn: https://www.linkedin.com/in/laurentbannock/Instagram: https://www.instagram.com/laurent_bannockWebsite: ⁠https://www.laurentbannock.comChapters:00:00 Introduction02:47 Welcoming Michael back to We Do Science04:18 Michael’s background and research08:06 Why develop the four P's of performance nutrition?14:18 Using the framework to guide decisions19:40 Personalise: tailoring nutrition to the athlete24:22 Personalisation, testing and getting the basics right30:28 Periodise: matching nutrition to training demands34:11 Gut training and rehearsing competition nutrition37:23 Pre-fuel: preparing for competition43:22 Prepare: hydration, fuelling and supplements49:19 Athlete preferences and practical problem-solving52:27 Cultural considerations and World Cup nutrition55:29 Choosing what belongs in the framework56:35 Supplement evidence and marketing1:03:38 Applying and evaluating the four Ps1:05:35 The future of personalised sports nutrition1:09:05 The future of sports nutrition textbooks

We Do Science is back — and this time, you can watch as well as listen.Launching Friday 25 September, Season 2 brings a new series of conversations exploring the science and practice of sport and exercise nutrition.Following 182 audio episodes published between 2014 and 2023, this new chapter introduces video on Spotify, with audio available for listeners who prefer to tune in on the move.Watch the trailer for a taste of what’s ahead, and follow We Do Science so you’re ready for the first episode.Explore the original audio archive here on the show page.

Episode 188 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Embracing the Ethos of Scientific Scepticism" with Dr Nick Tiller PhD (Harbor-UCLA, USA) and Prof Stu Phillips PhD (McMaster University, Canada)Discussion Topics Include:Snake oil and fraudulent claims in the health, wellness and sports nutrition industryBad science and its impact on research and practiceWhy being a responsible sceptic requires a comprehensive set of critical thinking skillsWhy having the courage to confront pseudoscience can potentially alter the paradigm, and reverse the current emphasis on marketing over scienceKey Paper(s) / Book(s) Referred to:How Skepticism (not Cynicism) Can Raise Scientific Standards and Reform the Health and Wellness IndustryBaseless claims and pseudoscience in health and wellness: A call to action for the sports, exercise, and nutrition-science communityThe Skeptic's Guide to Sports ScienceRelated Podcast Episodes:#123 - "Nutrition and single-stage ultra-marathon" with Dr Nick Tiller PhDCheck 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