Sports Science Dudes

Ever wonder how a legal buffer can shave nearly a minute off a 40K time trial? We sit down with freshly minted PhD Eli Shannon to unpack the science and the tactics behind sodium bicarbonate, from the lab to the start line. Eli explains why an hour-long ride is anything but steady state and how surges, climbs, and late-race kicks amplify the value of buffering hydrogen ions when it matters most.We dig into the numbers: an average 1.4% improvement for trained male cyclists, translating to about 54 seconds saved. Eli breaks down practical dosing that busy athletes can use—why 0.3 g/kg remains the benchmark, when 0.2 g/kg might suffice, and how to convert that to simple grams for a 70 kg rider. Delivery is everything, so we drill into hydrogel systems designed to reduce GI distress, and we set a clear timing window of 90–120 minutes before the gun. You’ll hear how blood bicarbonate rises, dips early with fast pacing, then stays elevated enough to support decisive efforts in the final kilometers.Race-day logistics matter. We walk through smart top-up strategies between heats or double events without overdoing sodium. We talk heat, hydration, and why you should practice your plan before it counts. And we set the record straight on “lactic acid,” highlighting how lactate is fuel while hydrogen ions drive acidosis. We also touch on beta-alanine’s intracellular buffering and how it pairs with bicarbonate in sports defined by repeated 30–240-second surges.BIO:  Eli Shannon recently successfully defended his PhD at his viva voce in Exercise Physiology, Metabolism and Nutrition at Edge Hill University, Ormskirk, UK. Eli's research focused on the effects of sodium bicarbonate ingestion on prolonged high-intensity exercise performance and metabolism in both normoxia and acute normobaric hypoxia. Prior to this, Eli completed his bachelor's degree (BSc, Hons) in Sport and Exercise Science and master's degree (MSc) in Exercise Physiology at York St. John University, York, UK. During his time in York, Eli also spent four years playing full-time soccer against professional academies at the i2i International Soccer Academy. Eli's research interests primarily focus on enhancing exercise performance through nutritional and physiological interventions. 

We talk with physiologist Elliot Jenkins about how passive heat acclimation boosts VO2 max, hemoglobin mass, and cardiac function in trained runners without adding mechanical training load. Practical protocols, safety tips, and open research questions round out a clear, actionable guide to using heat wisely.• Elliot’s path from Otago to a PhD in the UK• Why passive heat instead of exercising in heat• Hematology: plasma volume expansion • Cardiac changes: larger end-diastolic volume and stroke volume• VO2 max and speed gains in trained runners• Practical protocol: time, temperature, frequency, hydration• Safety: dizziness, slow exits, supervision, low blood pressure• Dose-response unknowns and hot-climate athletes• Heat vs cold and contrast for recovery and adaptation• Where to find Elliot’s paper and social links (see below).Follow Elliott Jenkins on X @E_J_Jenkins His paper is published here: https://physoc.onlinelibrary.wiley.com/doi/10.1113/JP289874

Strong opinions, stronger evidence. We take the much-quoted “women are not small men” and separate what’s useful from what’s been hijacked by marketing, then rebuild it with training principles that actually deliver results. With Dr. Alyssa Parten and Dr. Antonella Schwartz, we get honest about where women’s physiology matters, where it doesn’t.We dive into the truth behind “lift heavy.” Heavy is relative to your experience, and strength lives on a spectrum. You’ll hear how to use RPE and reps in reserve to auto-regulate around stress and menstrual symptoms, why progressive overload outperforms rigid cycle-based templates, and how new lifters can thrive across broad rep ranges. We also call out the supplement aisle: creatine isn’t gendered, protein targets matter more than gender, and micronutrient needs like iron, vitamin D, calcium, and folate should be guided by individual needs.For more information on our guests.Alyssa Parten PhD https://education.ua.edu/directory/alyssa-parten/ Antonella Schwarz PhD https://www.barry.edu/en/c-vitae/professors/antonella-v-schwarz 

Dr. Blaine Lints shares his extraordinary journey from teenage ultra-endurance athlete to Navy SEAL to exercise science PhD, offering unique insights on human performance optimization and resilience. His remarkable background includes completing 100 miles in 18 hours at age 16, surviving the grueling SEAL Hell Week, breaking the SEAL deadlift record, and conducting groundbreaking research on ketone supplementation for cognitive performance.• Started endurance sports at age 12-13, completing his first half Ironman at 14• Ran 100 miles in 18.5 hours during a 24-hour run at age 16• Enlisted in the Navy at 18 and became one of only 11 original members to complete SEAL training in his class• Describes Hell Week as a 125-hour ordeal with minimal sleep and constant physical activity• Broke the SEAL deadlift record during his service• Earned his PhD researching ketone monoesters for mitigating cognitive impairment during hyperthermia• Suggests Zone 2 training is most valuable for athletes training 15+ hours weekly• Plans to continue researching interventions for brain injuries in tactical populationsListen to our podcast for more fascinating discussions with experts in sports science and human performance optimization.

Alyssa Parten, PhD, CSCS, is a Clinical Assistant Professor of Kinesiology at The University of Alabama. Her research centers on resistance training and female physiology, with a focus on strategies to enhance female exercise performance and how resistance training may impact female long-term health. Dr. Alyssa Parten shares her expertise on female physiology and resistance training, challenging conventional wisdom about menstrual cycle-based training while advocating for personalized, auto-regulated approaches instead.• Clinical assistant professor of kinesiology researching resistance training in female physiology• Competitive powerlifter with a 292.5 lb squat, 187.5 lb bench press, and 375 lb deadlift at 138 lbs bodyweight• Research found no significant metabolic differences between follicular and luteal phases• Auto-regulation through RPE is more effective than strict cycle-based training programs• Normal menstrual cycle length ranges from 24-39 days, with significant individual variation• Traditional powerlifting and bodybuilding training are both effective for female physiology• Leading FEMPOWER research team studying women-specific training adaptations• Current projects examine post-activation performance enhancement protocols for women• Future research will explore resistance training benefits during perimenopause and menopause

Dr. Andy Sparks, a nutritional expert and Research Innovations Manager at Maurten AB, dives deep into the often underestimated benefits of sodium bicarbonate for athletic performance. He explains how it functions as a buffer during high-intensity exercise, reducing pain perception and aiding long-distance athletes. Key points include innovative delivery methods to minimize GI distress and tailored dosing strategies for optimal effectiveness. Plus, discover its potential in various sports, from sprints to endurance events, and the exciting synergy with other supplements like caffeine.

Kristy Storschuk, a PhD candidate in muscle physiology at Queen's University, dives into the nuances of Zone 2 training and fasting. She challenges common myths, revealing that exercise intensity may drive better mitochondrial adaptations than heart rate zones. Kristy also discusses how elite athletes' benefits often stem from high-intensity work rather than just Zone 2 training. Additionally, she explores the differences in muscle responses to fasting between rodents and humans, advocating for individualized nutritional approaches and emphasizing the importance of recovery.

Dr. Arny Ferrando shares groundbreaking research on essential amino acids, muscle protein synthesis, and emerging cognitive benefits of targeted amino acid supplementation.• Essential amino acids (EAAs) produce greater anabolic response than whole proteins due to requiring no digestion and producing higher blood concentrations• Free-form EAAs need only 15 grams for maximal response compared to 40 grams of whey protein• Taking EAAs one hour before exercise provides optimal muscle protein synthesis due to increased blood flow during workouts• Physiological aging matters more than chronological age when determining nutritional interventions• New research shows EAAs may enhance cognitive function by modulating dopamine/serotonin balance• EAA supplementation helps mitigate muscle loss during bed rest or recovery from injury• The mTOR pathway's connection to cancer is often misinterpreted and shouldn't discourage proper protein intake• Testosterone replacement therapy should be based on symptoms rather than numbers alone• Higher protein turnover is energetically expensive, potentially helping with weight managementTry combining essential amino acids, protein, and creatine supplementation for optimal results, especially when recovering from injury or dealing with age-related muscle loss.

Dr. Dean St Mark, a pharmacologist and product formulator for UK-based brand called Supplement Needs, brings his expertise on testosterone, PEDs, and their health implications to the podcast.• TRT usage has shifted from older men to being prescribed for men in their mid-20s with hypogonadism• Many users push beyond replacement therapy (800 ng/dL) into enhancement territory (1200+ ng/dL) • Androgens impact brain chemistry, creating psychological dependency through altered dopamine thresholds• Female athletes face unique risks including potentially irreversible virilization effects like voice deepening• Polypharmacy and arbitrary dosing based on gym advice rather than science increases health risks• "FemTest" protocols inappropriately extrapolate safety data from PCOS patients to healthy female athletes• Excessive size and muscle mass may contribute to early mortality in bodybuilders (40-60 years old)• EPO can benefit endurance athletes but requires careful monitoring due to blood viscosity concernsFind Dr. Dean St Mark on Instagram @DeanSTM.

Dr. Matt Frakes shares his experience as Director of Performance Nutrition for the New York Giants, focusing on optimizing player performance through individualized nutrition strategies and building trusting relationships with athletes.• Breaking into sports nutrition careers requires networking, professionalism, and willingness to do grunt work before showcasing talent• College and pro settings differ dramatically—pros have more autonomy and often work with their own nutrition and training specialists• Athletes can build too much lean muscle mass relative to their skeletal structure, increasing injury risk• Performance nutrition requires an individualized approach considering body composition, position demands, and training phase• Nutritional strategies for brain health include omega-3 fatty acids, anti-inflammatory foods, and creatine supplementation• Recovery modalities like sauna, cryotherapy, red light therapy and compression are widely used at the professional level• Successful teams require strong interdisciplinary communication between performance staff, medical team and coachesDr. Frakes will be delivering the President's Lecture at the 22nd International Society of Sports Nutrition Conference, June 23-25 in Delray Beach, Florida.