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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Discussion Topics Include:

• Football (Soccer) as a global game
• Why nutrition matters in football
• Physiological and associated nutritional demands of football
• Nutrition and impact on training, match day performance, and recovery
• Science to practice: keys to bridging the gap
• Special considerations for the performance nutritionist

Podcast Episode Transcript: Download PDF Copy

Key Paper(s) & Resources Discussed / Referred to:

• UEFA expert group statement on nutrition in elite football. Current evidence to inform practical recommendations and guide future research
• Nutrition for Top Performance in Football: Eat like the Pros and Take Your Game to the Next Level

Related Podcast Episodes:

• #69 - 'Immunological Aspects of Training & Sports Nutrition' with Professor Michael Gleeson

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

Discussion Topics Include:

• What is a "Performance Nutritionist"
• Dr Morehen's Career Navigation in Academia, Research, and Applied Practice
• Some Standout Moments Which Have Defined Them
• Key Characteristics Required in to Work as a Performance Nutritionist
• Influential Factors Impacting a Successful Career
• Examples of Some Big Challenges Faced in Practice and Career Navigation
• Recommendations to Younger / Early Career Practitioners
• Areas Not Taught on Traditional Degrees Which Are Fundamental for a Successful Career in Performance Nutrition

Podcast Episode Transcript: Download PDF Copy

Key Paper(s) & Resources Discussed / Referred to:

• "The Performance Nutritionist" by Dr James C. Morehen

Related Podcast Episodes:

• #140 - "Rugby League: Nutritional and Energetic Considerations" with James Morehen PhD
• #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

Discussion Topics Include:

• Overview of Plant-Based and Vegan Diets in Exercise and Sport
• Defining "Plant-Based", "Plant-Focussed", "Vegan", "Vegetarian" diets etc
• Plant-Based Diets and Impact on Athlete Health and Performance
• Facts vs Myths as it relates to Plant-Based Diets and Protein Quality
• Practical Considerations in Transitioning to Plant-Based Diets for Athletes
• Conclusions / Summary: Context Statement

Podcast Episode Transcript: Download PDF Copy

Key Paper(s) & Resources Discussed / Referred to:

• PLANT-BASED DIETS AND ATHLETIC PERFORMANCE
• PLANT-BASED AND VEGAN DIETS IN EXERCISE AND SPORT

Related Podcast Episodes:

• #129 - "Protein Quality and the Food Matrix" with Nick Burd PhD
• #64 - 'Nutrigenomics & Personalised Sports Nutrition' with Nanci Guest PhD RD CSCS

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

Discussion Topics Include:

• Overview of High Protein Nutrition Research
• Science communication and translational issues: terms such as "hi / low protein"
• Potential contexts for high protein intake: Muscle hypertrophy, Hypoenergetic weight loss, Recovery from intense exercise, 
• Potential problems with high-protein diets
• Conclusions / Summary: Context Statement

Podcast Episode Transcript: Download PDF Copy

Key Paper(s) Discussed / Referred to:

• Efficacy and consequences of very-high-protein diets for athletes and exercisers

Related Podcast Episodes:

• #162 - Protein and Weight Loss in Exercisers & Athletes
• #153 - "Muscle Protein Synthesis and Response to Exercise & Nutrition" with Professor Kevin Tipton
• #150 - "Muscle Protein Breakdown in Response to Nutrition and Exercise" with Professor Kevin Tipton
• #129 - "Protein Quality and the Food Matrix" with Nick Burd PhD
•  #121 - "Protein and Endurance Athletes" with Dan Moore PhD
• #125 - "Protein Supplementation and Resistance Exercise Training" with Rob Morton PhD
•  #98 - 'Protein: An Update' with Professor Stu Phillips and Professor Kevin Tipton
•  #75 - 'Protein Overfeeding & Oversciencing' with Jose Antonio PhD
• #67 - 'Protein Ingestion Before Sleep & Muscle Mass' with Professor Luc van Loon
• #34 - 'Nutrient Priming & the Protein Synthetic Response' with D. Lee Hamilton PhD
•  #28 - 'Training and Nutrition To Maintain Muscle in Endurance Athletes' with Mike Ormsbee PhD
• Episode 24 - 'Muscle Anabolic Potential of Leucine' with Leigh Breen 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

Discussion Topics Include:

• Overview of Body Composition and its Importance to Athlete Health and Performance
• An Overview of Measurement Methodologies That Can Be Used in Applied Sport for the Assessment of Body Composition
• Practical Considerations When Using DXA and Skinfolds as Measures of BodyComposition in Applied Sport Practice
• Conclusions and Recommendations for the Field

Podcast Episode Transcript: Download PDF Copy

Key Paper(s) Discussed / Referred to:

• Come Back Skinfolds, All Is Forgiven: A Narrative Review ofthe Efficacy of Common Body Composition Methods in AppliedSports Practice

Related Podcast Episodes:

• #113 - "DXA and Body Composition Assessment: Gold Standard or Gold Plated?" with Dr Julia Bone
• #100 - 'Diets and Body Composition' with Alan Aragon MS and Brad Schoenfeld PhD
• #77 - 'Body Composition & Assessment' with Shawn Arent 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

Discussion Topics Include:

• Overview of the concept of weight loss, energy balance, caloric restriction and impact on training adaptations and performance
• General weight loss vs quality weight loss: importance of body composition focussed strategies
• Optimal protein intake during caloric restriction in elite athletes
• How much protein?
• Protein timing and quality: does it matter?
• Protein supplements: value and practicality beyond a "first first approach"

Podcast Episode Transcript: Download PDF Copy

Key Paper(s) Discussed / Referred to:

• Protein Recommendations for Weight Loss in Elite Athletes: A Focus on Body Composition and Performance
• Recent Advances in the Characterization of Skeletal Muscle andWhole-Body Protein
  Responses to Dietary Protein and Exercise during Negative Energy Balance

Related Podcast Episodes:

• #153 - "Muscle Protein Synthesis and Response to Exercise & Nutrition" with Professor Kevin Tipton
• #152 - "Making Weight in Combat Sports" with Dr Carl Langan-Evans and Joseph Matthews PhD(c)
• #145 - "Nighttime Feeding: Impact on Body Composition & Performance" with Michael Ormsbee PhD
• #100 - 'Diets and Body Composition' with Alan Aragon MS and Brad Schoenfeld PhD
• #77 - 'Body Composition & Assessment' with Shawn Arent 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

Discussion Topics Include:

• General background and reflections on Charles's career to date: UK to USA
• Lessons and learnings from working in elite US collegiate Football
• Lessons and learnings from working in a US collegiate sports nutrition environment
• Charle's advice and tips for current and aspiring performance nutritionists looking to get a job and achieve success in elite collegiate sport

Podcast Episode Transcript: Download PDF Copy

Related Podcast Episodes:

• #157 - "In the Trenches" with Rich Chessor MSc SENR
• 120 - "American Football: In the Trenches - Performance Nutrition Practice Insights" with Pratik Patel MS RD

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

Discussion Topics Include:

• Overview of Ramadan and fasting
• Sleep considerations
• Effects of Ramadan fasting on performance and competition
• Nutrition considerations during Ramadan
• Total amount of energy and type of macro nutrient intake
• Timing of energy macro-nutrientintake
• Performance specific nutrition considerations
• Hydration considerations
• Practitioner observations and practical recommendations

Podcast Episode Transcript: COMING SOON

Key Paper(s) Discussed / Referred to:

• NUTRITION X-CHANGE VOL. 7 - RAMADAN AND SPORTS PERFORMANCE

Related Podcast Episodes:

• #138 - "Ramadan Fasting & Performance: An Applied Perspective" with Matt Jones MSc
• #127 - "Time Restricted Eating and Exercise" with Evelyn Parr 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

Discussion Topics Include:

• Overview of Exercise Induced Muscle Damage (EIMD)
• The evidence to date on EIMD: Why some of the research should be reviewed with caution
• Proposed mechanisms of EIMD
• EIMD and muscle soreness and role in the temporary loss of muscle function
• Nutritional interventions that accelerate recovery of muscle function and ameliorate soreness
• Why persistent use of nutritional interventions that accelerate recovery may impinge on muscle adaptation
• The potential hormetic effect of long term use of nutritional aids

Podcast Episode Transcript: Download PDF Copy

Key Paper(s) Discussed / Referred to:

• Exercise-induced muscle damage: What is it, what causes it and whatare the nutritional solutions?

Related Podcast Episodes:

• #158 - "BCAA Supplementation for Enhancing Muscular Strength and Hypertrophy" with Professor Kevin Tipton
• #156 - "Omega 3 Fatty Acids and Impact on Physical Training & Performance" with Dr Chris McGlory and Professor Kevin Tipton
• #153 - "Muscle Protein Synthesis and Response to Exercise & Nutrition" with Professor Kevin Tipton
• #150 - "Muscle Protein Breakdown in Response to Nutrition and Exercise" with Professor Kevin Tipton
• #101 - 'S&C Science, Muscle Plasticity, and Practice Epistemology' with Andy Galpin PhD
• #42 - 'Mechanisms of Muscle Hypertrophy' with 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

Discussion Topics Include:

• Overview of Branched Chain Amino Acids (BCAA) as a popular supplement in sport and exercise nutrition
• BCAA s integral importance for skeletal muscle protein metabolism
• Physiological roles and characteristics of BCAAs, EAAs, and Leucine in enhancing muscular strength and hypertrophy
• The data and evidence on BCAAs: the early rodent data vs human studies
• The many important factors that may influence findings on this topic
• From science to practice: summaries and conclusions

Podcast Episode Transcript: Download PDF Copy

Key Paper(s) Discussed / Referred to:

• Isolated Leucine and Branched-Chain Amino Acid Supplementation for Enhancing Muscular Strength and Hypertrophy: A Narrative Review
• Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans

Related Podcast Episodes:

• #153 - "Muscle Protein Synthesis and Response to Exercise & Nutrition" with Professor Kevin Tipton
• #150 - "Muscle Protein Breakdown in Response to Nutrition and Exercise" with Professor Kevin Tipton
• #103 - 'Hypertrophy & Individual Differences in Response to Training' with Brandon Roberts PhD
• #101 - 'S&C Science, Muscle Plasticity, and Practice Epistemology' with Andy Galpin PhD
• #42 - 'Mechanisms of Muscle Hypertrophy' with 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

Discussion Topics Include:

• General background and reflections on Rich's career to date
• Lessons and learnings from working in elite rugby
• Moving from a team sport to an individual sport
• Lessons and learnings from elite swimming
• Working through COVID
• Preparing for Tokyo 2020
• Rich's advice and tips for current and aspiring performance nutritionists looking to get a job and achieve success in elite sport

Podcast Episode Transcript: Download PDF Copy

Related Podcast Episodes:

• 120 - "American Football: In the Trenches - Performance Nutrition Practice Insights" with Pratik Patel MS RD

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

Discussion Topics Include:

• Overview of omega-3 fatty acids
• Omega-3 Fatty Acids on Skeletal Muscle Protein Turnover
• Benefits of consuming omega-3 fatty acids: from health to skeletal muscle
• Can omega-3 fatty acids influence recovery from injury?
• Omega-3 fatty acids: food first and is there a case for supplementation?

Podcast Episode Transcript: Download PDF Copy

Key Paper(s) Discussed / Referred to:

• The Influence of Omega-3 Fatty Acids on Skeletal Muscle Protein Turnover in Health, Disuse, and Disease
• Omega-3 Fatty Acids: A Detailed Look at Omega-3 Fatty Acids and Their Impact on Physical Performance

Related Podcast Episodes:

• #153 -  "Muscle Protein Synthesis and Response to Exercise & Nutrition" with Professor Kevin Tipton
• #150 - "Muscle Protein Breakdown in Response to Nutrition and Exercise" with Professor Kevin Tipton
• #115 - "Dietary Fat and Elite Endurance Performance" with Dr Jill Leckey
• #110 - "Nutrition Support for Exercise Induced Injury" with 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

Discussion Topics Include:

• Overview of Probiotics, Prebiotics, Gut Microbiota, the Microbiome etc: from general population to elite athletes
• How probiotics can benefit the host, and why this potentially matters to some athletes
• Probiotic supplementation and GI distress and dysfunction
• Probiotics and impact on carbohydrate metabolism 
• Practical considerations for probiotic supplementation and athletes

Podcast Episode Transcript: Download PDF Copy

Key Paper(s) Discussed / Referred to:

• International Society of Sports Nutrition Position Stand: Probiotics
• The athletic gut microbiota
• Probiotic supplementation increases carbohydrate metabolism in trained malecyclists: a randomized, double-blind, placebo-controlled crossover trial
• Four weeks of probiotic supplementation reduces GI symptomsduring a marathon race

Related Podcast Episodes:

• #143 - "The Athlete's Gut" with Patrick Wilson RD PhD
• #135 - "The Microbiome: Mind the Gap" with Jens Walter PhD and Orla O'Sullivan PhD
• #69 - 'Immunological Aspects of Training & Sports Nutrition' with Professor Michael Gleeson
• #63 - 'Probiotics and Athletes' with Professor David Pyne

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

Discussion Topics Include:

• Defining Nutrient Timing and Related Body of Research
• Why Nutrient Timing is such a Nuanced Topic, and why its Importance is Highly Context Dependent
• Nutrient timing as Dietary Strategy for Body Composition and for Performance
• Pre/Intra/Post Exercise Nutrition Strategies
• Additional Timing Considerations
• Practical Implications

Podcast Episode Transcript: Download PDF Copy

Key Paper(s) Discussed / Referred to:

• Nutrient Timing: A Garage Door of Opportunity?
• International society of sports nutrition position stand: nutrient timing

Related Podcast Episodes:

• #104 - "Nutrient Timing: You Can, But Should You" with Chad Kerksick PhD
• #77 - "Body Composition & Assessment" with Shawn Arent PhD
• #58 - "Test, Don't Guess! Using Physiological Testing to Inform Practice" with Shawn Arent 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

Discussion Topics Include:

• Defining Muscle Protein Synthesis (MPS)
• Acute MPS and Muscle Hypertrophy: The Relevance and Uncertainty
• MPS is not just Hypertrophy, but also Remodelling and Rapair
• Training Status and MPS
• Methods of Measurement
• Methodological Issues in Research & How this Should Impact Translation into Practice
• Physiology and MPS

Podcast Episode Transcript: Download PDF Copy

Key Paper(s) Discussed / Referred to:

• What is the relationship between the acute muscle protein synthesis response and changes in muscle mass?
• ARE NOT INTRACELLULAR HEAT AND NEURAL ELECTRICITY STRESSES THE CAUSE OF EXERCISE-INDUCED PROTEIN SYNTHESIS?
• A Review of Resistance Training-Induced Changes in Skeletal Muscle Protein Synthesis and Their Contribution to Hypertrophy
• The development of skeletal muscle hypertrophy through resistance training: the role of muscle damage and muscle protein synthesis

Related Podcast Episodes:

• #150 - "Muscle Protein Breakdown in Response to Nutrition and Exercise" with Professor Kevin Tipton
• #103 - 'Hypertrophy & Individual Differences in Response to Training' with Brandon Roberts PhD
• #101 - 'S&C Science, Muscle Plasticity, and Practice Epistemology' with Andy Galpin PhD
• #42 - 'Mechanisms of Muscle Hypertrophy' with 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

Discussion Topics Include:

• How and why Carnosine plays an important role in protecting against pH changes in skeletal muscle
• How and why high-intensity exercise leads to a reduction in muscle pH (or increased acidity) due to hydrogen ion accumulation and impact on exercise capacity and performance
• The evidence behind and role of Beta-alanine supplementation on increasing skeletal muscle Carnosine content, and its impact on the buffering capacity of the muscle
• Practical applications and considerations of Beta Alanine supplementation

Podcast Episode Transcript: Download PDF Copy

Key Paper(s) Discussed / Referred to:

• β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis
• Carnosine in health and disease
• International society of sports nutrition position stand: Beta-Alanine

Related Podcast Episodes:

• #105 - "To Supplement, or Not to Supplement" with Professor Craig Sale
• #68 - 'Beta Alanine Supplementation and Performance' with Abbie Smith-Ryan PhD & Craig Sale 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

Discussion Topics Include:

• Overview of Combat Sports and weight classifications
• "Extreme Rapid Weight Loss" and "Rapid Weight Gain" in combat sports
• Metabolic regulation and exercise physiology relevant to combat sports
• Energy Availability, Relative Energy Deficiency, the Male and Female Athlete Triad
• Combat Sport Nutrition: an overview of the science and application into practice

Podcast Episode Transcript: Download PDF Copy

Key Paper(s) Discussed / Referred to:

• Making Weight in Combat Sports
• The Magnitude of Rapid Weight Loss and Rapid Weight Gainin Combat Sport Athletes Preparing for Competition:A Systematic Review
• Extreme Rapid Weight Loss and Rapid Weight GainObserved in UK Mixed Martial Arts Athletes Preparingfor Competition
• Combat Sport Nutrition: A Pragmatic Case Study in an Elite Mixed Martial Arts Athlete
• The Psychological and Physiological Consequences of Low EnergyAvailability in a Male Combat Sport Athlete

Related Podcast Episodes:

• #148 - "Relative Energy Deficiency: Research to Practice" with Dr Nicky Keay
• #136 - "Energy Availability: From Health to Performance" with Jose Areta PhD
• #134 - "Nutrition Behaviour Change for Professional Weight-Making Athletes" with Dan Martin 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

Discussion Topics Include:

• Overview of Muscle Protein Breakdown (MPB) as an important metabolic component of muscle remodelling, adaptation to training, and increasing muscle mass.
• Role of resistance exercise on MPB and Muscle Protein Synthesis (MPS).
• Practical nutrition recommendations for interventions to suppress MPB: a worthwhile strategy or not? What the evidence actually tells us is explored!
• Can nutrition impact any individual muscle protein?
• Why strategies aimed at optimising post exercise nutrition should focus on the response of muscle protein synthesis.

Podcast Episode Transcript: Download PDF Copy

Key Paper(s) Discussed / Referred to:

• Assessing the Role of Muscle Protein Breakdown in Response to Nutrition and Exercise in Humans

Related Podcast Episodes:

• #110 - "Nutrition Support for Exercise Induced Injury" with Professor Kevin Tipton
• #98 - "Protein: An Update" with Professor Stu Phillips and Professor Kevin Tipton
• #42 - "Mechanisms of Muscle Hypertrophy" with Brad Schoenfeld PhD
• #38 - "Nutrition and the Molecular Response To Strength Training" with Keith Baar PhD
• #34 - "Nutrient Priming & the Protein Synthetic Response" with D. Lee Hamilton PhD
• #18 - "Protein Nutrition & Critical Appraisal" with Professor Kevin Tipton
• #5 - "Protein" with Prof Stu Phillips and Prof 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

Discussion Topics Include:

• Overview of Vitamin D and its unique characteristics
• Why Vitamin D is one of the most "on trend" sports supplements used by elite and recreational athletes
• From health to performance: The biological influences of Vitamin D (incl. immunity, bone, and muscle)
• Deficiency, insufficiency and adequacy explored (incl. influencing factors such as diet, sun exposure during winter, skin colour, clothing and sunscreen etc)
• Test, don't guess: assessing Vitamin D Status
• Vitamin D supplements (incl. dosage, what forms, when, and when not to supplement))

Podcast Episode Transcript: Download PDF Copy

Key Paper(s) Discussed / Referred to:

• Vitamin D and the Athlete: Current Perspectives and New Challenges

Related Podcast Episodes:

• #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

Discussion Topics Include:

• Relative Energy Deficiency: an overview and background to RED-s
• Energy availability and impact on health and performance
• Recognising relative energy deficiency: from the research lab to "real world" practice
• RED-s as an issue in female and male athletes, dancers etc
• Dr Keay's recent research on cyclists and dancers

Podcast Episode Transcript: Download PDF Copy

Key Paper(s) Discussed / Referred to:

• Infographic. Energy availability: concept, control and consequences in relative energy deficiency in sport (RED-S) - Keay, Francis BJSM 2019
• Awareness and indicators of low energy availability in male and female dancers - Keay, Francis, AusDancersOverseas MedRxiv preprint 
• Low energy availability assessed by a sport-specific questionnaire and clinical interview indicative of bone health, endocrine profile and cycling performance in competitive male cyclists - Keay, Francis, Hind BMJ Open Sports and Exercise Medicine 2018
• Health4Performance - BASEM Educational Resource

Related Podcast Episodes:

• #136 - "Energy Availability: From Health to Performance" with Jose Areta PhD
• #132 - "Nutrition and Athlete Bone Health" with Prof Craig Sale and Dr Kirsty Elliot-Sale
• #106 - "The Female Athlete" with 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

Discussion Topics Include:

• Creatine: a brief overview of the science and the myths
• Why creatine has become such a popular supplement
• The 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 etc
• Creatine Monohydrate vs. other forms off creatine
• Creatine dosing strategies

Podcast Episode Transcript: Download PDF Copy

Key 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 - JISSN

Related Podcast Episodes:

• #141 - "Creatine Monohydrate: Exercise, Sport, and Health Applications" with Professor Darren Candow
• #73 - 'Creatine for Health & Performance' with Professor Eric Rawson
• #16 - 'Creatine' with Professor Craig 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

Discussion Topics Include:

• What is Cannabidiol AKA "CBD"?
• Why is CBD of interest to athletes?
• The claims for CBD and the actual evidence
• Prevalence and rationale for use in sport such as professional rugby
• CBD and anti-doping risks
• Practical advice and warnings on usage of CBD

Podcast Episode Transcript: Download PDF Copy

Key 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 press

Related Podcast Episodes:

•  #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

Discussion Topics Include:

• Overview of nighttime feeding as a dietary strategy for health and performance
• Effects of pre-sleep consumption of protein rich meals and snacks on body composition
• Effects of pre-sleep consumption of carbohydrate-rich meals and snacks on next-day physical performance
• Nighttime feeding and potential positive impact on daytime overfeeding behaviours

Key Paper(s) Discussed / Referred to:

• Nighttime feeding likely alters morning metabolism but not exercise performance in female athletes
• Timed-daily ingestion of whey protein and exercise training reduces visceral adipose tissue mass and improves insulin resistance: the PRISE study
• Lipolysis and Fat Oxidation Are Not Altered with Presleep Compared with Daytime Casein Protein Intake in Resistance-Trained Women
•  The effects of pre-sleep consumption of casein protein on next-morning measures of resting metabolic rate and appetite compared between sedentary pre- and postmenopausal women

Related Podcast Episodes:

•  #28 - 'Training and Nutrition To Maintain Muscle in Endurance Athletes' with Mike Ormsbee PhD
• #67 - 'Protein Ingestion Before Sleep & Muscle Mass' with Professor Luc van Loon
•  #127 - "Time Restricted Eating and Exercise" with Evelyn Parr 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

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

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 Gleeson
• #63 - 'Probiotics and Athletes' with Professor David Pyne

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

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 Brad Schoenfeld PhD
• #84 - 'Impact of Non Exercise Activity' with Professor Dylan Thompson
• #79 - 'Energy Balance, Imbalance & Interactions' with James Betts PhD
• #74 - 'Gaining Muscle & Losing Fat in an Energy Deficit' with Professor Stu Phillips

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

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 Professor Craig 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

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 Professional Rugby League Players Using the Doubly Labelled Water Method
• Muscle glycogen utilisation during Rugby match play: Effects of pre-game carbohydrate
• Metabolic demands and replenishment of muscle glycogen after a rugby league match simulation protocol

Related Podcast Episodes:

• #125 - "Protein Supplementation and Resistance Exercise Training" with Rob Morton PhD
• #124 - "Nutrition and Athlete Immune Health" with Prof Neil Walsh PhD
• #120 - "American Football: In the Trenches - Performance Nutrition Practice Insights" with Pratik Patel MS RD
• #83 - 'Monitoring Training Load & Fatigue in Athletes' with Craig Twist PhD
• #72 - 'Half-Time in Team Sports & Strategies that Influence Performance' with Mark Russell PhD CSCS

Check out our ot

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 Neil Walsh PhD
• #121 - "Protein and Endurance Athletes" with Dan Moore PhD
• #110 - "Nutrition Support for Exercise Induced Injury" with Professor Kevin Tipton
• #80 - 'Athlete Immune Health' with Professor Neil Walsh
• #69 - 'Immunological Aspects of Training & Sports Nutrition' with Professor Michael Gleeson
• #63 - 'Probiotics and Athletes' with Professor David Pyne
• #52 - 'Sleep and Performance/Recovery' with Jon Bartlett PhD
• #44 - 'Nutrition, Physical Activity and Immunity' with Glen Davison 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

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 17 - 'Carbohydrates' with James Morton 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

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 dysfunction: a 5-year follow-up of an elite female cyclist
• Modulation of autophagy signaling with resistance exercise and protein ingestion following short-term energy deficit

Related Podcast Episodes:

• #132 - "Nutrition and Athlete Bone Health" with Prof Craig Sale and Dr Kirsty Elliot-Sale
• #121 - "Protein and Endurance Athletes" with Dan Moore PhD
• #119 - "Fuel for the Work Required" with Mark Hearris PhD(c)
• #106 - "The Female Athlete" with Dr Kirsty Elliot-Sale
• #51 - 'Carbohydrate Availability & Training Adaptation' with Professor John Hawley
• #17 - 'Carbohydrates' with James Morton 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

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 Nutrition Behaviour Change Intervention Grounded in COM-B and Behaviour Change Wheel Theory for Professional Weight-Making Athletes (not yet published)

Related Podcast Episodes:

• #133 - "Dietary Behaviour Change in Athletes" with Meghan Bentley PhD(c)

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

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 Science' with Joe Eisenmann 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

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, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

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 Performance: Evidence Unpacked" with Dr Lewis James
• #117 - "Nutrition and Ultramarathon Running" with Dr Ricardo Costa
• #93 - 'Hydration and Performance' with Stavros Kavouras 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

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(s) Discussed / Referred to:

• Contextualising Maximal Fat Oxidation During Exercise: Determinants and Normative Values (Frontiers in Physiology, 2018)
• Substrate Metabolism During Ironman Triathlon: Different Horses on the Same Courses (Sports Medicine, 2018)

Related Podcast Episodes:

• Episode 128 - "Ketogenic Diet and Athletes" with Fionn McSwiney PhD
• Episode 123 - "Nutrition and Single-Stage Ultra-Marathon" with Nick Tiller PhD
• Episode 117 - "Nutrition and Ultramarathon Running" with Dr Ricardo Costa
• Episode 115 - "Dietary Fat and Elite Endurance Performance" with Dr Jill Leckey
• Episode 97 - 'LCHF and Performance' with Professor Louise Burke
• Episode 70 - 'Nutrition and Metabolism for Endurance Sports' with Professor Asker Jeukendrup
• Episode 62 - 'Fat Oxidation, Exercise & Insulin Sensitivity' with Scott Robinson PhD(c) and Gareth Wallis PhD

Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at

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 Muscle Protein Synthesis and Remodeling (Burd et al., 2019)

Related Podcast Episodes:

• Episode 121 - "Protein and Endurance Athletes" with Dan Moore PhD
• Episode 125 - "Protein Supplementation and Resistance Exercise Training" with Rob Morton PhD
• Episode 98 - 'Protein: An Update' with Professor Stu Phillips and Professor Kevin Tipton
• Episode 75 - 'Protein Overfeeding & Oversciencing' with Jose Antonio PhD
• Episode 74 - 'Gaining Muscle & Losing Fat in an Energy Deficit' with Professor Stu Phillips
• Episode 67 - 'Protein Ingestion Before Sleep & Muscle Mass' with Professor Luc van Loon
• Episode 38 - 'Nutrition and the Molecular Response To Strength Training' with Keith Baar PhD
• Episode 36 - 'The Hormone Hypothesis' with Professor Stu Phillips
• Episode 34 - 'Nutrient Priming & the Protein Synthetic Response' with D. Lee Hamilton PhD
• Episode 28 - 'Training and Nutrition To Maintain Muscle in Endurance Athletes' with Mike Ormsbee PhD
• Episode 24 - 'Muscle Anabolic Potential of Leucine' with Leigh Breen PhD

Discussion Topics Include:

• Defining ketogenic and low-carb diets
• Potential benefits, limitations, and relevance of ketogenic diets to athletes
• Differentiating elite and non-elite athletes and differing types of training and events as it relates to training, performance and metabolism and how that relates to ketogenic diets and impact on athletes
• Exploring the evidence on ketogenic diets and athletes
• Potential practical applications for the ketogenic diet in athletes

Key Paper(s) Discussed / Referred to:

• Impact Of Ketogenic Diet On Athletes: Current Insights. McSwiney et al., 2019.

Related Podcast Episodes:

• Episode 123 - "Nutrition and Single-Stage Ultra-Marathon" with Nick Tiller PhD
• Episode 121 - "Protein and Endurance Athletes" with Dan Moore PhD
• Episode 119 - "Fuel for the Work Required" with Mark Hearris PhD(c)
• Episode 118 - "Swifter, Higher, Stronger" with Prof Louise Burke and Prof John Hawley
• Episode 115 - "Dietary Fat and Elite Endurance Performance" with Dr Jill Leckey
• Episode 97 - 'LCHF and Performance' with Professor Louise Burke
• Episode 94 - 'Physiology of Champions' with Michael Joyner MD
• Episode 70 - 'Nutrition and Metabolism for Endurance Sports' with Professor Asker Jeukendrup
• Episode 51 - 'Carbohydrate Availability & Training Adaptation' with Professor John Hawley
• Episode 45 - 'Carbohydrate Periodization' with Trent Stellingwerff PhD
• Episode 17 - 'Carbohydrates' with James Morton 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

Discussion Topics Include:

• An introduction to circadian biology
• Modern lifestyle and metabolic health
• Time restricted eating (TRE) defined
• Diet and exercise interventions: does timing matter?
• TRE and exercise training: the sweet spot?
• The evidence for TRE and relevance to daily practice

Key Paper(s) Discussed / Referred to:

• A Time to Eat and a Time to Exercise. Evelyn Parr et al., 2020

Related Podcast Episodes:

• Episode 108 - "Outrunning Bad Diets" with Prof Stu Phillips and Prof Michael Joyner
• Episode 104 - 'Nutrient Timing: You Can, But Should You' with Chad Kerksick PhD
• Episode 100 - 'Diets and Body Composition' with Alan Aragon MS and Brad Schoenfeld PhD
• Episode 74 - 'Gaining Muscle & Losing Fat in an Energy Deficit' with Professor Stu Phillips
• Episode 33 - 'Neurobiology of Obesity' with Stephan Guyenet 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

Discussion Topics Include:

• Iron and its importance in health & performance
• Defining iron deficiency in athletes
• Contributing factors to iron deficiency
• Assessing iron deficiency
• How iron deficiency impacts performance
• Nutrition strategies to prevent and correct iron deficiency

Key Papers Discussed / Referred to:

• Iron considerations for the athlete: a narrative review (Sim et al., 2019)

Related Podcast Episodes:

• Episode 122 - "Nutrition and Altitude Training" with Trent Stellingwerff 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

Discussion Topics Include:

• The role of skeletal muscle mass and strength in human health & performance
• Increasing skeletal muscle mass
• The hormone hypothesis
• Introduction to muscle protein turnover
• Protein intake and muscle turnover
• Dietary protein supplementation and resistance exercise induced gains in muscle mass and strength
• Protein supplementation and muscle: the evidence explored

Key Paper(s) Discussed / Referred to:

• A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults (Morton et al, BJSM, 2018)

Related Podcast Episodes:

• Episode 121 - "Protein and Endurance Athletes" with Dan Moore PhD
• Episode 98 - 'Protein: An Update' with Professor Stu Phillips and Professor Kevin Tipton
• Episode 75 - 'Protein Overfeeding & Oversciencing' with Jose Antonio PhD
• Episode 74 - 'Gaining Muscle & Losing Fat in an Energy Deficit' with Professor Stu Phillips
• Episode 67 - 'Protein Ingestion Before Sleep & Muscle Mass' with Professor Luc van Loon
• Episode 38 - 'Nutrition and the Molecular Response To Strength Training' with Keith Baar PhD
• Episode 36 - 'The Hormone Hypothesis' with Professor Stu Phillips
• Episode 34 - 'Nutrient Priming & the Protein Synthetic Response' with D. Lee Hamilton PhD
• Episode 28 - 'Training and Nutrition To Maintain Muscle in Endurance Athletes' with Mike Ormsbee PhD
• Episode 24 - 'Muscle Anabolic Potential of Leucine' with Leigh Breen PhD
• Episode 18 - 'Protein Nutrition & Critical Appraisal' with Professor Kevin Tipton
• Episode 5 - 'Protein' with Prof Stu Phillips and Prof Kevin Tipton

Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at

Discussion Topics Include:

• Defining Athletes, Immunity and Health
• Overview of Contemporary View on Immunity
• Infection Risks, Lowered Immunity, and Consequences
• Resistance and Tolerance: 
• How Nutrition Influences Immunity and Infection
• Energy Deficiency & Infection: The Debate Continues
• New Theoretical Perspective on Nutrition and Athlete Immune Health
• Tolerogenic Nutritional Supplements

Key Papers Discussed / Referred to:

• Nutrition and Athlete Immune Health: New Perspectives on an Old Paradigm (Sport Med, 2019)
• Recommendations to maintain immune health in athletes (EJSS, 2018)

Related Podcast Episodes:

• Episode 80 - 'Athlete Immune Health' with Professor Neil Walsh
• Episode 69 - 'Immunological Aspects of Training & Sports Nutrition' with Professor Michael Gleeson

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

Discussion Topics Include:

• Defining single-stage ultra-marathon
• Physiological considerations for training and racing
• Nutritional considerations for training
• Nutritional considerations for racing
• Specialised food and supplement considerations
• Evidence quality and practical considerations

Key Papers Discussed / Referred to:

• International Society of Sports Nutrition Position Stand: nutritional considerations for single-stage ultra-marathon training and racing (JISSN, 2019)

Related Podcast Episodes:

• Episode 117 - "Nutrition and Ultramarathon Running" with Dr Ricardo Costa

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

Discussion Topics Include:

• Defining and describing elite athletes and altitude
• Physiological impact and purpose of training at altitude
• Energy availability and relative energy deficiency in endurance athletes training at altitude
• Key nutritional considerations and practical concerns
• Iron and other supplement considerations

Key Papers Discussed / Referred to:

• Contemporary Periodization of Altitude Training for Elite Endurance Athletes: A Narrative Review (Sports Medicine, 2019)
• Nutrition and Altitude: Strategies to Enhance Adaptation, Improve Performance and Maintain Health: A Narrative Review (Sports Medicine, 2019)

Related Podcast Episodes:

• Episode 45 - 'Carbohydrate Periodization' with Trent Stellingwerff 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

Discussion Topics Include:

• Amino acids as fuel
• Protein requirements of endurance athletes - overview
• Exercise-induced skeletal muscle remodelling: impact of training and importance of protein in recovery process
• Muscle protein synthesis: relevance to endurance athletes
• "Total, Type, and Timing" considerations (incl plant vs animal protein)
• Beyond muscle protein synthesis: Protein & glycogen synthesis and protein & immune function
• Future perspectives for research and practice

Key Papers Discussed / Referred to:

• Beyond muscle hypertrophy: Why dietary protein is important for endurance athletes (App Physiol Nutr Metab, 2014)

Related Podcast Episodes:

• Episode 70 - 'Nutrition and Metabolism for Endurance Sports' with Professor Asker Jeukendrup
• Episode 28 - 'Training and Nutrition To Maintain Muscle in Endurance Athletes' with Mike Ormsbee 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

In this session we get into:

• The landscape and communities of practice in American Football
• The evolution of nutrition roles and practice
• Duties and responsibilities of the team RD / Performance Nutritionist
• Opportunities and challenges for practice
• Lessons learned from working in collegiate and professional American Football

Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.GuruPerformance.com

In this session we get into:

• Fuelling for the Work Required: Defined & Explored
• Carbohydrate Periodisation & The Glycogen Threshold Hypothesis
• Carbohydrate Restriction: An Overview of the Science
• Twice Per Day Training; Fasted Training; Sleep Low, Train Low
• Amalgamation of Carbohydrate & Calorie Restriction Strategies

Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.GuruPerformance.com

** NOTE: The sound at times is not perfect, but well worth a listen as was a priceless discussion with 2 of the greats in sports nutrition science **

In this session we get into:

• Evolution of Sports Nutrition Science
• Training and Competing: The Relevance of Nutrition
• Solving the Fuel Crisis
• Fighting Fatigue: The Brain is Boss
• Elite Athletes: A Different Context
• Nutrition Periodisation & Nutrition Personalisation
• Informing Science to Inform Practice

Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.GuruPerformance.com

** NOTE: This is 1 of several upcoming ultra-endurance focussed episodes **

In this session we get into:

• Defining an Ultramarathon
• Physiological Demands
• Key Nutritional Considerations
• Low Carb & Fat Adaptation: What the Evidence Says
• Gastrointestinal Disturbances & Ultra Sports
• Exercise, Food and the Gut
• Intro to FODMAPs (will be a specific future podcast FYI)

Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.GuruPerformance.com

In this session we get into:

• Defining Young / Youth Athletes
• Energy Availability for Growth, Development & Performance
• Macronutrients Needs & Requirements
• Micronutrients Needs & Requirements
• Thermoregulation and Fluid Balance
• Supplements
• Practical Considerations

Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.GuruPerformance.com

In this session we get into:

• Defining Endurance Performance, and the Difference Between 'Elite' and 'Normal' Athletes as it Relates to Exercise Physiology and Metabolism
• Differentiating Good, Bad, and Irrelevant Research to Inform Practice
• Fat and its Relative Importance as a Fuel (Substrate) for Elite Endurance Athletes
• Fatty Acid Availability and Impact on Prolonged Continuous Running to Fatigue
• Dietary Fat and Impact on Metabolic Flexibility
• The Evidence for Carbohydrate Dependence as the Predominant Substrate for Elite Endurance Performance
• Ketone Diester Ingestion and Impact on Performance in Elite Cyclists

Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.GuruPerformance.com

In this session we get into:

• Cultural diversity and its relevance to the sports nutritionist, sport scientist, S&C Coach etc
• The global sports nutritionist: what does this mean and why it's important to become one
• Cultural differences (i.e. beliefs, traditions, social and religious traits etc)
• Practitioner competencies and the vital importance of developing and enhancing "soft skills"
• CQ: defining "Cultural Intelligence" and its importance to the practitioners' "soft skills"
• Implications to both research and practice in sport & exercise science and nutrition

Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.GuruPerformance.com

In this session we get into:

• DXA defined in the context of its design and use as an imaging system
• Body composition reference methods
• DXA use in research and practice in sport and exercise science and nutrition
• Standardisation and measurement errors in body composition assessment using DXA
• Effects of exercise, nutrition and hydration, menstrual cycle etc on DXA measurements of body composition
• Best practice protocols for optimise "accuracy and reliability" of DXA assessments for use in research and practice

Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.GuruPerformance.com

In this session we get into:

• Dehydration and Fluid Balance
• Hypohydration and Exercise Performance
• The Evidence Base (what we do and don't know)
• Relevant Effects of Hypohydration on Performance
• Common Myths About Hydration and Rehydration in Athletes
• Hydration Testing and Practical Strategies

Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.GuruPerformance.com

In this session we get into:

• Defining Evidence-Based Practice
• The Evolution of Sports Nutrition Research
• Research Papers: The Good, The Bad, and The Ugly
• Translational Issues in Sports Nutrition Research
• Competence & Expertise in Sports Nutrition Practice
• Using the Paper-to-Podium Matrix to Inform Practice

Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.GuruPerformance.com

In this session we get into:

• Defining Exercise Induced Injury
• Inflammation
• Injuries Involving Immobilization and/or Reduced Activity
• Muscle Tissue Injuries
• Energy Balance and Restriction
• The Evidence-Base for Nutrition and Injury Support
• Diet, Nutrition, and Supplements for Injury Support

Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.GuruPerformance.com

In this session we get into:

• Role and importance to athletes of connective tissue and collagen synthesis.
• Diet and exercise impact on collagen synthesis.
• The potentially beneficial role of supplementing collagen peptides for injury prevention and tissue repair.
• The various collagen derivatives (i.e. Gelatin and Hydrolyzed Collagen) and the important role of Vitamin C status.
• Dosage, timing, and other important considerations.

Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.GuruPerformance.com

In this session we get into:

• Defining the 'out running a bad diet' concept
• Energy balance
• Energy expenditure
• Health benefits of physical activity
• Physical activity and weight management
• Recidivism of weight loss
• Clarifying the "outrunning a bad diet" concept

Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.GuruPerformance.com

In this session we get into:

• Travel and health/performance implications for athletes & teams
• Jetlag
• Melatonin
• Caffeine
• Meal timing and composition
• Travel fatigue
• Eating strategies en-route
• Travel hygiene
• Catering in a new / different environment

Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.GuruPerformance.com

In this session we get into:

• Defining the term 'Female Athlete'
• The 'Menstrual Cycle' and implications for training adaptations and performance
• Hormonal contraceptives: potential impact on training and performance
• Know your athlete: importance of talking to the female athlete
• The 'Female Athlete Triad' and 'RED-S'
• The Evidence-base on female athletes
• Nutritional considerations for health and performance in female athletes

Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.GuruPerformance.com

In this session we get into:

• Defining Supplements
• Food vs Supplements
• Do Sports Supplements Work?
• The Evidence Base for Supplements
• Effectiveness of Supplements
• Doping and Contamination Risks

Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.GuruPerformance.com

In this session we get into:

• Defining Nutrient Timing
• The JISSN Position Stand on Nutrient Timing: Why was it updated since the 2008 edition
• What has changed since 2008
• Nuance in Sports Nutrition and Importance of Context
• The 3Ts Hierarchy: Total, Type & (then) Timing
• Critical Take Home Messages re Nutrient Timing: Carbohydrates are King for Performance and the Post Exercise Barn Door

Check out our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

• Defining Responders and Non-Responders in the Context of Muscle Hypertrophy
• Muscle Biology and Adaptations to Resistance Training
• Hypertrophic Adaptation to Resistance Training
• Inhibitions to Hypertrophic Adaptations
• Nutritional Influences on Hypertrophic Responses to Training
• Molecular Signalling, Gene Expression, and Rabbit Holes

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

• Defining Protein Pacing
• Protein Quality, Quantity, and Timing
• Protein Pacing and Body Composition
• Protein Pacing and Cardiometabolic Health
• Protein Pacing and Performance Adaptation
• Protein Pacing and Multi Component Exercise Training

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

• Science to Practice: From biopsy to the cage
• Muscle Plasticity
• Nutrition and Adaptations to Strength & Conditioning: A paradigm
• Epistemology of Expert Practice
• Bakers v Chefs: Mastering Science into Practice
• Knowledge, Context, and Practice 

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

• Defining 'Diet'
• Body Composition and Assessment Methods
• Diet Archetypes
• Nutrition v Exercise
• Mechanisms Governing Body Composition Changes
• Metabolic Adaptations to Over and Under Feeding
• Reflections and Future Directions

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

• Defining 'Translational Sport Science'
• 'Bridging the Gap' / 'Science to Practice' Concept
• Knowledge Management (KM) and Transfer (KT) in Sport Science
• Science to Practice Translation Obstacles: Translational 'Blocks' in Sport Science
• "If There's a Problem: There's a Solution"
• Examples of Translating Science to Practice

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

• An Update to Episode 5 'Protein' (2014)
• What is Protein? (and why is it so topical and relevant to all people)
• Protein: Metabolism and Mechanisms
• Protein Quality: science to practice
• Protein: How Much? science to practice
• Protein: Food v Supplements
• Protein Intake Recommendations: Total, Type, and Timing

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

• Defining Low Carb High Fat (LCHF) Diets and Performance
• Evidence v Enthusiastic Debate
• Theory and Evidence of LCHF
• Fuel Systems & Real World Performance
• LCHF and Metabolic Flexibility & Exercise Economy
• Science To Practice

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

• Defining 'Integrative Exercise Biology'
• Reductionism in Sport Science
• Exercise as a 'Normal' Human State
• Muscle and Cross Talk with Organs
• 'Exercise Mimetics' - Exercise in a Pill?
• Nutritional Influences
• Translational Concepts in Exercise Biology
• Science To Practice

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

• Defining Concurrent Training & Historical Perspective
• Concurrent Exercise Training and the Interference Effect.
• Of Mice and Molecules: Animal and Human Studies.
• Strength Training and Endurance Training Adaptations: Molecular Biology 101.
• Periodisation: training, recovery, nutrition etc.
• Science to Practice: What we Really Know and What's Relevant. Take Home Messages.

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

• Faster, Higher, Stronger: Integrative Physiology as 'Experiments in Nature'.
• Science Informs Practice v Practice Informs Science
• Scientific Reductionism and Human Performance Practice
• Historical and Current Views of Human Performance (primarily endurance athlete context)
• VO2 Max / VO2 Performance, Lactate Threshold, Efficiency, Recovery etc
• Limiting Factors to Optimal Human Performance

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

• Defining Hydration and Dehydration
• Thermoregulation, Heat Acclimation etc
• Hypo- and hyper- hydration and performance
• Drinking to thirst or prescribed drinking strategies
• Mild dehydration and performance
• Hydration and performance: science to practice

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

• Defining Recovery
• Recovery Research
• Training, Performance and Life Stress
• Sleep and Recovery
• Other Recovery Strategies: Nutrition, Hydrotherapy, Compression Garments etc
• Recovery Strategies and Relevance to Real World Context

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

• Brief History of Caffeine in Sport
• Dietary Sources of Caffeine
• Overview of Caffeine Metabolism and Mechanism of Action
• Science to Practice: Lab to real World Applications and Implications
• Cautions and Final Thoughts

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

• Defining scientific evidence
• Science to practice concept
• Reliability of data
• Complexity
• Animal studies: issues and relevance to exercise science & nutrition
• From laboratory to real world
• Issues with data collection
• Issues with data interpretation
• Issue with laboratory techniques
• Making sense of it all: science to practice

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

• Defining personalised nutrition
• Is personalised nutrition justified by small differences between people?
• Can measuring differences between people predict individual responses to personalised nutrition?
• Genetics and personalised nutrition. Concerns with efficacy of genetic testing and prescribing diets.
• Can measuring individual responses predict who would benefit from personalised nutrition?
• Responders and non-responders v dependable responders etc.
• Implications and possible solutions to personalised nutrition.
• Personalised v precision nutrition.

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

• Quick review of parts 1 & 2 of this podcast 3-part mini-series based on the new ACSM / DC / AND Position Stand on Nutrition & Athletic Performance
• Focus for this episode (part 3): Performance Nutrition
• Pre-, During and Post-Event Eating
• Hydration Guidelines: Fluid & Electrolyte Balance (before, during, and after exercise)
• Carbohydrate Intake Guidelines: Achieving adequate muscle glycogen stores
• Protein Intake Guidelines
• Dietary Supplements & Ergogenic Aids
• Special Populations and Environments (Vegetarian athlete, altitude, extreme environments, hot & cold environments)
• Roles and Responsibilities of Performance Nutrition Professionals (scope of practice, education etc)
  
  
  Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

• Review of part 1 of this podcast mini-series based on the ACSM / DC / AND Position Stand on Nutrition & Athletic Performance
• Focus for this episode (part 2): Nutrition For Athlete Preparation
• Energy Requirements, Energy Balance, and Energy Availability
• Body Composition & Sports Performance
• Principals of Altering Body Composition and Weight
• Macronutrient Requirement for Sport (energy pathways and training adaptations, carbohydrates, protein, fats, alcohol
• Metabolic Flexibility & Performance
• Micronutrients (focus on iron, vitamin D, calcium, and antioxidants)
• Foundational Performance Nutrition (food first, habits & behaviours)
• Dr Thomas's favourite topics: 'Clean Eating' and 'If It Fits Your Macros' :)
• Coming up in Part 3: Performance Nutrition, Special Populations, and Roles & responsibilities of Sports Nutrition Professionals.

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

• Introducing the ACSM / DC / AND Position Stand on Nutrition & Athletic Performance
• Evidenced-Based Analysis: Synthesising Relevant Performance Nutrition Research
• New Perspectives In Sports Nutrition (topics incl: periodisation of nutrition programs, personalisation of nutrition plans, metabolic efficiency and flexibility, energy availability, body composition and performance, training and nutrition interactions, training and competition nutrition, brain sensing and nutrition, nutrition and perceived exterior, pragmatic use of supplements and foods)
• Coming up in parts 2 and 3: Nutrition for Athlete Preparation, Performance Nutrition (i.e competition), Special Populations and Environments, and Roles and Responsibilities of Sports Dieticians / Sports Nutritionists.

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

• Education, Experience & Critical Skills for Working in High Performance Sport
• Working Fast and Slow: Embedding Research in High Performance Sport
• Dirty Science, Clean Science
• Evidence Based vs Evidenced Informed and Experienced Based Evidence
• The Bigger Picture in High Performance
• Working as a team within the team
• Pain and Performance

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

• Defining 'Exercise' & 'Physical Activity'
• Non Exercise Physical Activity & Energy Expenditure (NEAT)
• Significance of Non-Exercise Physical Activity to Total Energy Expenditure
• Structured exercise as a supplemental stimulus to energy expenditure
• Impact of variability in physical activity on physiological outcomes
• Behavioural Compensation
• Testing & monitoring non-exercise physical activity & energy expenditure
• Future research

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

• Defining Training Load and Fatigue
• Relevance to Intermittent Sports (i.e. Rugby League / Union, Football etc)
• Reasons for and Against Monitoring Training Load
• Potential Load Monitoring Measures
• Internal vs External Load
• Methods of Monitoring Internal and External Load (Heart Rate, RPE, TRIMP, GPS, TMA, Questionnaires etc)
• Importance of Individualised Monitoring
• Assessing Meaningful Change
• Conclusions and Practical Applications

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

• The Athlete's Heart
• Cardiac Response and Adaptations to Exercise (Endurance & Resistance Training)
• Sudden Cardiac Death During Exercise / Competition
• Ultra-Endurance Training / Competition and the Heart
• Biomarkers of Cardiac Damage
• Cardiac Fatigue
• Vigilance in Practice & Pre-Screening

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

• Conceptualising & Defining Periodization in Strength &Conditioning
• General Principals of Periodization
• Recovery & Adaptation
• From Theory to Practice
• Applicability to Recreational & Elite Athletes
• Oversciencing & Pragmatism in S&C
• Future Research

Checkout our other podcasts, video blogs and articles on allthings performance nutrition at www.GuruPerformance.com

• Defining Immunity
• Immune Function & Performance
• Are upper respiratory tract infections a problem for athletes?
• Recommendations for avoiding infection
• How does stress alter immunity?
• Key factors that lower immunity in athletes and recommendations (Training stress, Life stress, Poor sleep, Environmental stress, Poor nutrition)
• Can we monitor immunity to predict infection in athletes?

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

• Defining Energy Balance (in Biological Systems)
• Energy Balance Interactions
• Compensatory Mechanisms
• Total, Type, Timing (Diet / Activity) and Energy Balance
• Breakfast and Energy Balance
• Exercise, Overfeeding and Energy Balance

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

• Defining Lactate & Lactic Acid and Relevance to Performance
• Metabolites and/or Waste Products from Muscle Activity (Exercise)
• Intra / Extra Cellular pH in Muscles, Buffering and Performance
• Mitochondria and Relevance to Performance
• Interventions and Lactate: Training, Diet & Ergogenic Aids
• Lab and Field Testing Methods & Limitations for Lactate (and other metabolites)
• Assessing Relevance & Applicability of the Research Data in the Literature

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

• Defining 'Body Composition'
• Chemical and Anatomical Body Composition Models
• Reference / Criterian Methods of Assessing Body Composition
• Laboratory Methods for Assessing Body Composition (i.e. DXA, Densitometry, Hydrometry etc)
• Field Methods of Assessing Body Composition (i.e. Anthropometry / Skin folds, BIA etc)
• Limitations & Contexts for Body Composition Testing (Health, Performance, Aesthetic etc)

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

• What is Cancer?
• Role of Physical Activity in the Prevention of Cancer (& specifically Breast Cancer)
• Mechanisms: Why Physical Activity Might Influence Risk and Death from Cancer
• Role of Exercise During & Post Adjuvant Therapy

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

• Defining protein and a 'high-protein' diet
• Very high protein diet and body-composition
• Protein overfeeding research
• High protein diets and performance
• High protein diet and clinical measures
• High protein diet health myths
• 'Oversciencing' & pragmatism in sports nutrition

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

• Defining Body-Composition
• Energy Balance & Energy Partitioning
• Testing Body-Composition Accurately
• Protein Intake & Influence on Body-Composition in an Energy Deficit
• Influence of Exercise on Body-Composition in an Energy Deficit

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

• Overview of Creatine
• Creatine Metabolism & Mechanisms of Action
• Creatine and Muscle Performance
• Creatine and Brain Function
• Creatine for Athletic Performance & Optimal Living
• Therapeutic Potential for Creatine Supplementation
• Creatine Related Myths & What the Evidence Says
• Supplementation Strategies and Caveats

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

• Defining 'Half-Time' in team sports (i.e. in rugby, football, handball, netball etc)
• Purpose of half-time (recovery, preparation, transition)
• Overview of strategies employed in half-time (kit change, interaction with coach/players, injury management, body temperature maintenance, nutrition, hydration etc
• Core temperature / muscle temperature at half time and relevance to performance in 2nd half
• Hydro-nutritional strategies (muscle glycogen, blood glucose, fluid balance, sports drinks, mouth rinsing, gels, caffeine etc)

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

• Energy Balance: why it is important and how we measure it (within the lab and free living)
• Breakfast and energy balance (without exercise)
• Breakfast and glucose control (second-meal effect)
• Breakfast and exercise (energy balance, fat metabolism)
• Breakfast, exercise & glucose control
• Lashings of context!

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

• Physiological and nutritional demands of endurance sports
• Marginal & Significant Factors to Focus on in Endurance Sports (i.e. weight of bike vs overweight rider)
• Fuelling Performance with Context (duration of event, goals etc)
• Carbohydrates: Roles, Timings, Recommendations for Intake
• Fat Oxidation: Significance to Performance, FatMax test, Fat Adaptation etc
• Gut Issues & Training the Gut

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

• Relevance of Immune Function to Athletes
• Causes of Illness in Athletes
• Intensive Training & Effects on Immune Function
• Personal and Travel Hygiene & Immune Health
• Sleep and Immune Function
• Energy balance, Carbohydrates, Fats and Proteins
• Vitamin D (and other micronutrients)
• Supplements (that may support immune health, supplements that likely won't)
• Probiotics and Gut Health
• Testing methods
• Practical Guidelines to Maintain Health & Limit Risk of Infection

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

• Mechanisms and Use of Beta Alanine Supplementation Overview
• Carnosine & Buffering
• Beta Alanine Supplementation Strategies
• Safety of Beta Alanine
• Effects of Beta Alanine on Exercise Performance

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

• Protein Balance Overview
• Protein Ingestion Before Sleep & Muscle Protein Synthesis Rates
• Protein Ingestion Before Sleep & Overnight Recovery From Exercise
• Protein Ingestion Before Before Sleep & Sarcopenia
• Practical Strategies

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

• What is Diabetes
• Prevalence of Diabetes
• Obsessions with Insulin
• Nutritional Influences on Diabetes
• Exercise Influences on Diabetes
• Recommendations for Athletes and Active People with Diabetes
• When to refer to medical specialists

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

• Key Elements to Successful Nutrition Coaching
• Achieving Goals
• Practice Based Coaching
• Smart Practices
• Translating Science Into Results
• Treating Clients Like Adults
• Feeding the Frog Before The Monkey (will make sense when you listen)

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

• What is Nutrigenomics
• Nutrigenomics and Athletic Performance
• Responders / Non Responders - A Case for Nutrigenomic Testing?
• Genetic Testing & Potential for Influencing Interventions
• Personalised Nutrition: Are We There Yet?
• Nutrigenomic Research
• Nutrigenomics and Potential Influence on Body Composition
• Nutrigenomics and Caffeine's Influence on Individual Performance
• Nutrigenomic Testing pros, cons and downright abuse

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

• What are Probiotics
• What are Prebiotics
• Clinical and Physiological Effects in Athletes
• Probiotics and Immune Modulation
• Probiotics and Gut Health
• Leaky Gut
• Probiotic Supplementation

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

• Relevance of Fat Oxidation in Health and Performance
• Exercise & Fat Oxidation
• Diet and Fat Oxidation
• Fat Oxidation, VO2 and Insulin Sensitivity
• 24hr Chamber Studies vs Single Exercise Bout Studies
• Energy Balance vs Fat Balance
• Why 'Fat Burning' is not neccessarily Body Fat Loss

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

• Periodization in Strength and Conditioning
• Recovery, Adaptation & Managing Stress in Athletes
• Periodization Theory
• Periodization Models
• Applied Periodization
• Integrated Periodization

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com

• Bone Struture and Function
• Normal and Abnormal Bone
• Bone Health and Performance
• Stress Fractures
• Bone and other Injury Risks in Athletes
• Factors Influencing Bone Health: Genetics, Mechanical, Hormonal, Nutritional
• Acid-Ash Hypothesis
• Supplements and Bone
• Assessing Bone Health Status

Checkout our other podcasts, video blogs and articles on all things performance nutrition at www.GuruPerformance.com