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In episode #161 we spoke with researcher Dr. Mark Hearris about:

• Carbohydrate metabolism and exercise performance
• Co-ingesting protein with carbs for recovery
• Dual-source carbohydrates and liver glycogen repletion
• Periodizing nutrition and training goals

Dr. Mark Hearris is a Senior Lecturer in Exercise Metabolism and Nutrition at Manchester Met University. His research interests lie in the field of carbohydrate metabolism, where he has investigated the influence of carbohydrate availability in modulating exercise performance and training-induced adaptations. This research has informed modern carbohydrate feeding guidelines during exercise as well as current periodisation strategies for the endurance athlete. Mark’s current research focuses on the use of 13C magnetic resonance spectroscopy to non-invasively measure skeletal muscle and liver glycogen metabolism in response to exercise and carbohydrate feeding.

Mark is also a Registered Nutritionist with the Association for Nutrition. He has applied his expertise across team and endurance sports, including as a consultant performance nutritionist in pro football 2016-2021.

Connect with Dr. Hearris:

• LinkedIn: https://uk.linkedin.com/in/mark-hearris-07a14043
• International Sport & Exercise Nutrition Conference: https://isenc.co.uk/
• Co-ingesting whey protein with dual source carbohydrate enhances amino acid availability without compromising post-exercise liver glycogen resynthesis: https://researchportal.bath.ac.uk/en/publications/co-ingesting-whey-protein-with-dual-source-carbohydrate-enhances-

Other Studies Mentioned:

• Asker Jeukenrup: https://www.researchgate.net/profile/Asker-Jeukendrup
• 120g carbs/hour - 3hrs cycling: https://journals.physiology.org/doi/full/10.1152/japplphysiol.00091.2022
• Fuel for the Work Required: https://link.springer.com/article/10.1007/s40279-018-0867-7
• Trent Stellingwerff study: https://pubmed.ncbi.nlm.nih.gov/36894187/

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