We Do Science

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 industry Bad science and its impact on research and practice Why being a responsible sceptic requires a comprehensive set of critical thinking skills Why having the courage to confront pseudoscience can potentially alter the paradigm, and reverse the current emphasis on marketing over science Key Paper(s) / Book(s) Referred to: How Skepticism (not Cynicism) Can Raise Scientific Standards and Reform the Health and Wellness Industry Baseless claims and pseudoscience in health and wellness: A call to action for the sports, exercise, and nutrition-science community The Skeptic's Guide to Sports Science Related Podcast Episodes: #123 - "Nutrition and single-stage ultra-marathon" with Dr Nick Tiller PhD 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 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 hypertrophy Emerging research for novel applications of Creatine on health, cognitive functions, immunity, glycogen storage, and in particular endurance training and performance Key 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 Forbes 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 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 athletes The scientific evidence and relevance to athletes Nutrition to prevent and treat muscle injuries Nutrition to prevent and treat bone injuries Nutrition to prevent and treat tendon and ligament injuries Key Paper(s) / Book(s) Referred to: Nutrition for the Prevention and Treatment of Injuries in Track and Field Athletes Related 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 Tipton 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 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 rest Blood sugar and insulin responses to sugar and carbohydrate restriction Sugar restriction and blood lactate concentrations Fat oxidation rates after various types of meals Changes in metabolism as a result of sugar and carbohydrate restriction and wether that actually results in physical activity and total energy intake differences Pros and cons to sugar and carbohydrate restriction for health, body composition and performance Key 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 women Related 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 Betts 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 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 athletes Nutrient absorption issues with plant-based diets REDs risks and getting adequate calories from plant-based foods Impact of plant-based diets on training adaptations and exercise performance Key Paper(s) / Book(s) Referred to: Plant-Based Sports Nutrition (book) Benefits of a plant-based diet and considerations for the athlete Related Podcast Episodes: #165 "Plant based and vegan diets in sport and exercise" with Dr Nanci Guest 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 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 health How 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 networks Harnessing hormones as preventative and supportive medicine Athlete performance mediated by hormones Imbalances 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 Keay 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 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 supplements Research 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 professionals Key Paper(s) Discussed / Referred to: How Sports Health Professionals Perceive and Prescribe Nutritional Supplements to Olympic and Non-Olympic Athletes Nutritional 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 Close 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 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 performance Why the public are confused as to what we should eat, and why even experts disagree with each other Why scientific literacy is necessary to navigate the minefield of misinformation Why no single diet is for everyone Rigid versus flexible dietary control Dichotomous thinking: the backbone to rigid dietary control Discretionary calories: why all foods can fit when properly moderated Key Paper(s) Discussed / Referred to: Flexible Dieting (book) International society of sports nutrition position stand: diets and body composition Related Podcast Episodes: #100 - "Diets and Body Composition" with Alan Aragon MS and Brad Schoenfeld PhD 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 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 females Research on females relevant to sport and exercise science and nutrition Issues with body composition assessment and manipulation in females The effects of nutrient timing on training adaptations in resistance-trained females The acute effect of exercise modality and nutrition manipulations on post-exercise resting energy expenditure and respiratory exchange ratio in women Podcast Episode Transcript: Download PDF Copy Key Paper(s) Discussed / Referred to: The effects of nutrient timing on training adaptations in resistance-trained females The acute effect of exercise modality andnutrition manipulations on post-exercise restingenergy expenditure and respiratory exchangeratio in women: a randomized trial Related 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-Sale 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 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 Copy Key Paper(s) & Resources Discussed / Referred to: N/A Related 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 MSc 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 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 players The 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 team Podcast Episode Transcript: Download PDF Copy Key Paper(s) Discussed / Referred to: N/A Related 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 health Supplements 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 hype Podcast Episode Transcript: Download PDF Copy Key Paper(s) Discussed / Referred to: Sport Supplements and the Athlete’s Gut: A Review Related 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 PhD 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 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 recovery Physiological loading, end-game fatigue and glycogen depletion in soccer Muscle glycogen and potential fatiguing mechanisms Implications for between-game recovery Points to consider in future soccer Podcast Episode Transcript: Download PDF Copy Key Paper(s) Discussed / Referred to: Muscle Glycogen in Elite Soccer – A Perspective on the Implication for Performance, Fatigue, and Recovery Related Podcast Episodes: #167: Nutrition for football training, performance and recovery 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 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 athletes Factors affecting nutrition status and performance Needs analysis considerations and practical factors in Para Athletes: Why context matters "In the trenches" reflections from many years working with Para Athletes Podcast Episode Transcript: Download PDF Copy Key Paper(s) Discussed / Referred to: Key Nutritional Strategies to Optimize Performance in Para Athletes Sports Nutrition for Paralympic Athletes, Second Edition Related Podcast Episodes: #172: "Nutrition for female athletes" with Professor Kirsty Elliot-Sale & Dr Jose Areta 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 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 exercise Effects of CHO delivery form on exogenous CHO53 oxidation, gastrointestinal discomfort, and exercise capacity CHO 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 athletes Podcast Episode Transcript: Download PDF Copy Key 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-ingestion Related Podcast Episodes: #119: "Fuelling for the work required" with Mark Hearris PhD 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 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 issues The available evidence: Quantity vs quality Physiological, endocrinological, and metabolic considerations in Female Athletes 3 key areas of focus: Dietary and hydration requirements; low energy availability and making weight; and dietary supplements and gut health Podcast Episode Transcript: Download PDF Copy Key Paper(s) Discussed / Referred to: Nutrition for female athletes: What we know, whatwe don’t know, and why Related 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-Sale 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 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 FODMAPs Gastrointestinal Symptoms (GIS) in Exercise Dietary Strategies to Reduce GIS Commercial Hype Versus Reality: Our Current Scientific Understanding of Gluten and Athletic Performance Gluten‑Free Diet (GFD) Considerations: Health, Nutrition Status, Inflammation, Body Composition etc Rationale for a Low FODMAP Diet Approach Podcast Episode Transcript: Download PDF Copy Key Paper(s) Discussed / Referred to: Exit Gluten‑Free and Enter Low FODMAPs: A Novel Dietary Strategy to Reduce Gastrointestinal Symptoms in Athletes Commercial Hype Versus Reality: Our Current Scientific Understanding of Gluten and Athletic Performance Related Podcast Episodes: # 143: "The Athlete’s Gut" with Dr Patrick Wilson 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 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 Clocks Rhythms in macronutrient metabolism, energy expenditure, and appetite regulation Nutrient Timing: Extended overnight fasting, Intermittent fasting, Nocturnal interventions etc Podcast Episode Transcript: Download PDF Copy Key Paper(s) Discussed / Referred to: Nutrient timing and metabolic regulation Related 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 PhD 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 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 nutrition Why context matters The 'food first not food only' approach to sport nutrition Example situations where performance may be compromised with a strict food only approach Example situations where immune health may be compromised with a strict food only approach Guidance on how best to deliver a ‘food first, but not always a food only’ sport nutrition strategy in a safe and evidence-based manner Podcast Episode Transcript: Download PDF Copy Key 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 Close 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 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 Copy Key Paper(s) & Resources Discussed / Referred to: N/A Related Podcast Episodes: #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 MSc 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