#109 Jackson Peos - Diet Breaks, Refeeds & their Impact Metabolic Adaptation & Performance (Replay)
Jun 4, 2023
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Jackson Peos, a PhD researcher and accredited sports nutritionist at the University of Western Australia, shares groundbreaking insights on intermittent dieting strategies for athletes. The discussion dives into the importance of diet breaks and refeeds, emphasizing their impact on performance and psychological adherence. Peos also highlights the significance of transparency in supplement quality and how anime, particularly 'Naruto,' motivates athletes with themes of perseverance. The conversation is both enlightening and engaging, showcasing a blend of research and personal anecdotes.
Intermittent dieting, including diet breaks and refeeds, can enhance athlete adherence and foster better mood during caloric restriction phases.
The effectiveness of intermittent dieting varies among sports, revealing that performance improvements can differ based on athlete types and their training backgrounds.
Focusing on low-energy-dense foods for satiety during dieting phases may yield better results than solely increasing protein intake.
Deep dives
Understanding Intermittent Dieting
Intermittent dieting has gained attention for its potential benefits in weight management for athletes. This approach includes strategies such as diet breaks and refeeds, which involve cycles of caloric restriction followed by periods of maintenance calories. A recent study focusing on athletes compared traditional continuous dieting with an intermittent approach, aiming to uncover the impact on body composition, energy expenditure, and hormonal responses. Initial findings suggest that while metabolic rates may not significantly differ, the intermittent approach could contribute to better adherence and less mood disturbance during dieting phases.
Impact of Diet Breaks on Psychological Well-Being
One of the key insights from the discussion is the psychological benefits of implementing diet breaks within a nutritional strategy. These breaks can provide athletes with much-needed respite from caloric restriction, fostering a more positive outlook and potentially improving adherence to their diet plans. Participants reported enhanced mood and reduced hunger during periods leading up to a diet break, indicating that anticipation could aid compliance with restrictive dieting. This suggests that psychological health is an important factor in successful weight management strategies for athletes.
Exploring Variations in Athlete Responses
The study highlighted variances in how different types of athletes respond to intermittent dieting strategies, particularly those involved in varied sports disciplines such as boxing and bodybuilding. While one might expect performance to universally improve with increased carbohydrates during diet breaks, not all data aligned with theoretical expectations regarding strength and endurance. Interestingly, adherence levels were higher among athletes, suggesting that they were better at maintaining their diets compared to previous studies involving obese populations. This could indicate that athlete behavior around dieting is significantly influenced by their training background and mindset.
The Role of Food Choices in Satiety
A vital point raised during the discussion was the impact of food choices on satiety during a dieting phase. Emphasizing low-energy-dense foods, such as fruits and vegetables, can result in higher satiety levels than simply boosting protein intake. The conversation critiques the common 'if it fits your macros' approach that could lead dieters to opt for calorically dense foods that might ultimately hinder their hunger management. Strategies that prioritize higher volumes of lower-calorie options could enhance the overall dieting experience and improve long-term success.
Future Directions in Research and Practice
The dialogue sets the stage for ongoing research in dietary strategies for athletes, with a focus on the nuanced implementation of intermittent dieting. While the physiological rationale for diet breaks is still being uncovered, there is a clear recognition of their psychological benefits, particularly in maintaining motivation during extended dieting phases. Future studies are expected to delve deeper into the specific mechanisms behind these effects and how they may be individualized based on each athlete's unique circumstances. The evolving understanding of dieting strategies will continue to refine coaching practices, emphasizing that success in weight management is not solely about the science of nutrition but also about addressing the psychological aspects that influence adherence.
We revisit this episode with Jackson Peos, an exercise and sports science graduate who is a lead-research into the impacts of intermittent energy restriction protocols in athletes. We gain some insight into the findings to better guide our nutrition strategies.
Mentions: Labdoor.com
Something Worth Sharing: Naruto - Anime series
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To find out more about Flex Success, head to: https://www.flexsuccess.com.au https://www.instagram.com/flex_success/
To find out more about Dean & Lizzy, head to: https://www.instagram.com/deanmckillop/ https://www.instagram.com/lizzy_rawdah/
To find out more about Jackson Peos, head to: https://www.instagram.com/jacksonpeos/
Disclaimers:
Flex Success, and the associated coaches, are not doctors or medical professionals. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Flex Success will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this video including but not limited to economic loss, injury, illness or death.
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