We Do Science - The Sports Nutrition Podcast

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

Episode 187 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Creatine: Beyond Strength and Power" with Dr Scott Forbes PhD (Brandon University, Canada)Discussion Topics Include:Summary of dietary sources and mechanisms of action of Creatine Monohydrate and its potential impact on adaptions to resistance training, strength, power and muscle hypertrophyEmerging research for novel applications of Creatine on health, cognitive functions, immunity, glycogen storage,  and in particular endurance training and performanceKey Paper(s) / Book(s) Referred to:Creatine Supplementation and Endurance Performance (paper currently in final review stage)Related Podcast Episodes:#147 - "Creatine myths and common questions" with Dr Scott ForbesCheck 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 186 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Nutrition for the Prevention and Treatment of Sports Injuries in Athletes" with Professor Craig Sale PhD (Manchester Metropolitan University, UK)Discussion Topics Include:Epidemiology of injuries in athletesThe scientific evidence and relevance to athletesNutrition to prevent and treat muscle injuriesNutrition to prevent and treat bone injuriesNutrition to prevent and treat tendon and ligament injuriesKey Paper(s) / Book(s) Referred to:Nutrition for the Prevention and Treatment of Injuries in Track and Field AthletesRelated Podcast Episodes:#110 - "Nutrition Support for Exercise Induced Injury" with Professor Kevin Tipton#159 - "Exercise induced muscle damage: What is it, what causes it and what are the nutritional solutions?" with Dr Daniel Owens and Professor Kevin TiptonCheck 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 185 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Restricting Carbs and its Impact on Physical Activity & Metabolism" with Professor Javier Gonzalez PhD (University of Bath, UK)Discussion Topics Include:Fuel use  and changes during activity and restBlood sugar and insulin responses to sugar and carbohydrate restrictionSugar restriction and blood lactate concentrationsFat oxidation rates after various types of mealsChanges in metabolism as a result of sugar and carbohydrate restriction and wether that actually results in physical activity and total energy intake differencesPros and cons to sugar and carbohydrate restriction for health, body composition and performanceKey Paper(s) / Book(s) Referred to:Restricting sugar or carbohydrate intake does not impact physical activity level or energy intake over 24 h despite changes in substrate use: a randomised crossover study in healthy men and womenRelated Podcast Episodes:#173: "CHO feeding formats: impact on CHO oxidation during exercise"with Dr Mark Hearris#170: "Nutrient timing and metabolic regulation"with Professor James BettsCheck 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 184 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Plant-Based Sports Nutrition" with Professor Enette Larson-Meyer PhD RD (Virginia Tech, VA, USA)Discussion Topics Include:Defining "plant-based nutrition"Benefits of a plant-based diet and special considerations for athletesNutrient absorption issues with plant-based dietsREDs risks and getting adequate calories from plant-based foodsImpact of plant-based diets on training adaptations and exercise performanceKey Paper(s) / Book(s) Referred to:Plant-Based Sports Nutrition (book)Benefits of a plant-based diet and considerations for the athleteRelated Podcast Episodes:#165 "Plant based and vegan diets in sport and exercise" with Dr Nanci GuestCheck 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 183 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Hormones, Health and Human Potential" with Dr Nicky Keay MB BChir MRCP  (Honorary Clinical Lecturer, Division of Medicine, University College London, UK).Discussion Topics Include:How hormones play a crucial role in determining healthHow hormone networks provide the feedback mechanism by which our lifestyle and behaviours enable us to reach our personal (and athletic) potential.Lifestyle factors and their influence on health through hormone networksHarnessing hormones as preventative and supportive medicineAthlete performance mediated by hormonesImbalances in behaviours causing hormone dysregulation Key Paper(s) Discussed / Referred to:Hormones, Health and Human Potential (book)Related Podcast Episodes:#148: "Relative energy deficiency: Research to practice"with Dr Nicky KeayCheck 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 182 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Advising Nutritional Supplements" with Dr Floris Wardenaar PhD  (Arizona State University, USA).Discussion Topics Include:Considerations on how sports health professionals perceive and prescribe nutritional supplementsResearch into self-reported knowledge and attitudes on nutritional supplements and third-party testing Conveying the most appropriate knowledge on supplements to athletes and other sports health and fitness professionalsKey Paper(s) Discussed / Referred to:How Sports Health Professionals Perceive and Prescribe Nutritional Supplements to Olympic and Non-Olympic AthletesNutritional Supplement Use by Dutch Elite and Sub-Elite Athletes: Does Receiving Dietary Counseling Make a Difference?Related Podcast Episodes:#169:  "Food first, but not always food only" with Professor Graeme CloseCheck 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 181 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Flexible Dieting" with Alan Aragon MS (California State University, USA).Discussion Topics Include:Origins and evolution of flexible dieting as a field-tested method for achieving optimal body composition, health and performanceWhy the public are confused as to what we should eat, and why even experts disagree with each otherWhy scientific literacy is necessary to navigate the minefield of misinformationWhy no single diet is for everyoneRigid versus flexible dietary controlDichotomous thinking: the backbone to rigid dietary controlDiscretionary calories: why all foods can fit when properly moderatedKey Paper(s) Discussed / Referred to:Flexible Dieting (book)International society of sports nutrition position stand: diets and body compositionRelated Podcast Episodes:#100 - "Diets and Body Composition" with Alan Aragon MS and Brad Schoenfeld 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

Episode 180 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Physiological & Nutritional Considerations for Training and Body Composition in Females" with Professor Abbie Smith-Ryan (University of North Carolina, USA).Discussion Topics Include:Gender as an important contextual consideration in training and nutrition recommendations for exercising femalesResearch on females relevant to sport and exercise science and nutritionIssues with body composition assessment and manipulation in femalesThe effects of nutrient timing on training adaptations in resistance-trained femalesThe acute effect of exercise modality and nutrition manipulations on post-exercise resting energy expenditure and respiratory exchange ratio in womenPodcast Episode Transcript: Download PDF CopyKey Paper(s) Discussed / Referred to:The effects of nutrient timing on training adaptations in resistance-trained femalesThe acute effect of exercise modality andnutrition manipulations on post-exercise restingenergy expenditure and respiratory exchangeratio in women: a randomized trialRelated Podcast Episodes:#172: "Nutrition for female athletes' with Professor Kirsty Elliot-Sale & Dr Jose Areta#148: "Relative energy deficiency: Research to practice" with Dr Nicky Keay#132: "Nutrition and athlete bone health" with Prof Craig Sale and Dr Kirsty Elliot-SaleCheck 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 179 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "In the Trenches with a Performance Nutritionist" with featuring Matt Jones MSc SENR,  Nutrition Consultant with West Ham United FC and the Scottish FA (UK).Discussion Topics Include:Matt's unique education pathway and career journey to his current role as a Nutrition Consultant with West Ham United FC and the Scottish FA.Reflections on standout moments over the years , that have helped shape him as a practitioner today.Insight into the role of a nutrition consultant working with elite men's football clubs and national teams.Thoughts, reflections, and advice to current and aspiring performance nutritionists.Podcast Episode Transcript: Download PDF CopyKey Paper(s) & Resources Discussed / Referred to:N/ARelated Podcast Episodes:#168: "In the Trenches" with Aimee-Ellen O'Keeffe MSc SENR#166: In the trenches: How to build a career in professional sport with Dr James Morehen#161 - "In the Trenches" with Charles Ashford MSc SENR#157 - "In the Trenches" with Rich Chessor MSc SENR#120 - "American Football: In the Trenches - Performance Nutrition Practice Insights" with Pratik Patel MS RD#85 - 'High Performance Science & Practice: In the Trenches' with David Joyce MScCheck 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 178 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Sleep and the Athlete" with Professor Neil Walsh (Liverpool John Moores University, UK).Discussion Topics Include:What is sleep, and why do we need itMethods to assess sleep quantity & quality: from the sleep lab to wearablesSleep and athlete health & performanceStrategies to improve sleep (from "sleep hygiene" to nutrition)The "sleep toolbox" for practitionersPodcast Episode Transcript: Download PDF CopyKey Paper(s) Discussed / Referred to:Sleep and the athlete: narrative review and 2021 expert consensus recommendationsGood perceived sleep quality protects against the raised risk of respiratory infection during sleep restriction in young adultsRelated Podcast Episodes:#145: How does night-time feeding affect body composition and performance?with Dr Michael Ormsbee#124: Nutrition and athlete immune health with Professor Neil Walsh 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

Episode 177 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "In the Kitchen with a Performance Chef" with Chef Rachel Muse (Talk Eat Laugh, UK).Discussion Topics Include:Chef Rachel's journey from studying mathematics to becoming a highly trained chef: from luxury hotel "haute cuisine" to working as a private chef to elite football playersThe private performance chef's perspective on performance nutrition: "science to plate" and client experiences that performance nutritionists should be aware of"Passing the baton": from nutritionist to chef as part of the athlete's support teamPodcast Episode Transcript: Download PDF CopyKey Paper(s) Discussed / Referred to:N/ARelated Podcast Episodes:This is the first interview with a performance chef, with more planned!Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

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 healthSupplements 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 hypePodcast Episode Transcript: Download PDF CopyKey Paper(s) Discussed / Referred to:Sport Supplements and the Athlete’s Gut: A ReviewRelated 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 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

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 recoveryPhysiological loading, end-game fatigue and glycogen depletion in soccerMuscle glycogen and potential fatiguing mechanismsImplications for between-game recoveryPoints to consider in future soccerPodcast Episode Transcript: Download PDF CopyKey Paper(s) Discussed / Referred to:Muscle Glycogen in Elite Soccer – A Perspective on the Implication for Performance, Fatigue, and RecoveryRelated Podcast Episodes:#167: Nutrition for football training, performance and recoveryCheck 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 athletesFactors affecting nutrition status and performanceNeeds analysis considerations and practical factors in Para Athletes: Why context matters"In the trenches" reflections from many years working with Para AthletesPodcast Episode Transcript: Download PDF CopyKey Paper(s) Discussed / Referred to:Key Nutritional Strategies to Optimize Performance in Para AthletesSports Nutrition for Paralympic Athletes, Second EditionRelated Podcast Episodes:#172: "Nutrition for female athletes" with Professor Kirsty Elliot-Sale & Dr Jose AretaCheck 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 exerciseEffects of CHO delivery form on exogenous CHO53 oxidation, gastrointestinal discomfort, and exercise capacityCHO 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 athletesPodcast Episode Transcript: Download PDF CopyKey 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-ingestionRelated Podcast Episodes:#119: "Fuelling for the work required" with Mark Hearris 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

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 issuesThe available evidence: Quantity vs qualityPhysiological, endocrinological, and metabolic considerations in Female Athletes3 key areas of focus: Dietary and hydration requirements; low energy availability and making weight; and dietary supplements and gut healthPodcast Episode Transcript: Download PDF CopyKey Paper(s) Discussed / Referred to:Nutrition for female athletes: What we know, whatwe don’t know, and whyRelated 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-SaleCheck 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 FODMAPsGastrointestinal Symptoms (GIS) in ExerciseDietary Strategies to Reduce GISCommercial Hype Versus Reality: Our Current Scientific Understanding of Gluten and Athletic PerformanceGluten‑Free Diet (GFD) Considerations: Health, Nutrition Status, Inflammation, Body Composition etcRationale for a Low FODMAP Diet ApproachPodcast Episode Transcript: Download PDF CopyKey Paper(s) Discussed / Referred to:Exit Gluten‑Free and Enter Low FODMAPs: A Novel Dietary Strategy to Reduce Gastrointestinal Symptoms in AthletesCommercial Hype Versus Reality: Our Current Scientific Understanding of Gluten and Athletic PerformanceRelated Podcast Episodes:#143: "The Athlete’s Gut" with Dr Patrick WilsonCheck 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 ClocksRhythms in macronutrient metabolism,  energy expenditure, and appetite regulationNutrient Timing: Extended overnight fasting, Intermittent fasting, Nocturnal interventions etcPodcast Episode Transcript: Download PDF CopyKey Paper(s) Discussed / Referred to:Nutrient timing and metabolic regulationRelated 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 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

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 nutritionWhy context mattersThe 'food first not food only' approach to sport nutritionExample situations where performance may be compromised with a strict food only approachExample situations where immune health may be compromised with a strict food only approachGuidance on how best to deliver a ‘food first, but not always a food only’ sport nutrition strategy in a safe and evidence-based mannerPodcast Episode Transcript: Download PDF CopyKey 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 CloseCheck 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