Episode 178 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Sleep and the Athlete" with Professor Neil Walsh (Liverpool John Moores University, UK).Discussion Topics Include:What is sleep, and why do we need itMethods to assess sleep quantity & quality: from the sleep lab to wearablesSleep and athlete health & performanceStrategies to improve sleep (from "sleep hygiene" to nutrition)The "sleep toolbox" for practitionersPodcast Episode Transcript: Download PDF CopyKey Paper(s) Discussed / Referred to:Sleep and the athlete: narrative review and 2021 expert consensus recommendationsGood perceived sleep quality protects against the raised risk of respiratory infection during sleep restriction in young adultsRelated Podcast Episodes:#145: How does night-time feeding affect body composition and performance?with Dr Michael Ormsbee#124: Nutrition and athlete immune health with Professor Neil Walsh PhDCheck out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

Episode 177 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "In the Kitchen with a Performance Chef" with Chef Rachel Muse (Talk Eat Laugh, UK).Discussion Topics Include:Chef Rachel's journey from studying mathematics to becoming a highly trained chef: from luxury hotel "haute cuisine" to working as a private chef to elite football playersThe 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 teamPodcast Episode Transcript: Download PDF CopyKey Paper(s) Discussed / Referred to:N/ARelated Podcast Episodes:This is the first interview with a performance chef, with more planned!Check out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

Episode 176 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Sport Supplements and the Athlete's Gut" with Dr Patrick Wilson RD PhD (Old Dominion University, Norfolk, USA).Discussion Topics Include:Why a well-functioning gut is a key, albeit sometimes overlooked, contributor to athlete performance and healthSupplements 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 hypePodcast Episode Transcript: Download PDF CopyKey Paper(s) Discussed / Referred to:Sport Supplements and the Athlete’s Gut: A ReviewRelated 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 PhDCheck out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

Episode 175 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Muscle Glycogen in Elite Soccer" with Professor Magni Mohr PhD (University of Southern Denmark).Discussion Topics Include:Review of what we know, and likely don't know regarding muscle glycogen and football performance, fatigue, and recoveryPhysiological loading, end-game fatigue and glycogen depletion in soccerMuscle glycogen and potential fatiguing mechanismsImplications for between-game recoveryPoints to consider in future soccerPodcast Episode Transcript: Download PDF CopyKey Paper(s) Discussed / Referred to:Muscle Glycogen in Elite Soccer – A Perspective on the Implication for Performance, Fatigue, and RecoveryRelated Podcast Episodes:#167: Nutrition for football training, performance and recoveryCheck out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

Episode 174 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Nutrition Considerations to Optimize Performance in Paralympic Athletes" with Dr Elizabeth Broad (Australia).Discussion Topics Include:Defining the "Paralympic Athlete"Impairment types commonly found in Paralympic athletesFactors affecting nutrition status and performanceNeeds analysis considerations and practical factors in Para Athletes: Why context matters"In the trenches" reflections from many years working with Para AthletesPodcast Episode Transcript: Download PDF CopyKey Paper(s) Discussed / Referred to:Key Nutritional Strategies to Optimize Performance in Para AthletesSports Nutrition for Paralympic Athletes, Second EditionRelated Podcast Episodes:#172: "Nutrition for female athletes" with Professor Kirsty Elliot-Sale & Dr Jose AretaCheck out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

Episode 173 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "CHO Feeding Formats: Impact on CHO Oxidation During Exercise" with Dr Mark Hearris (Liverpool John Moores University, and The Institute of Performance Nutrition, UK).Discussion Topics Include:Review of what we know about Carbohydrate (CHO) availability and utilisation during exerciseEffects of CHO delivery form on exogenous CHO53 oxidation, gastrointestinal discomfort, and exercise capacityCHO 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 athletesPodcast Episode Transcript: Download PDF CopyKey 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-ingestionRelated Podcast Episodes:#119: "Fuelling for the work required" with Mark Hearris PhDCheck out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

Episode 172 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Nutrition for Female Athletes" with Professor Kirsty Elliot-Sale PhD (Manchester Metropolitan University, UK) and Dr José Areta PhD (Liverpool John Moores University, UK.Discussion Topics Include:Defining "Female Athletes"Males as default sex for studies in sports nutrition: the issuesThe available evidence: Quantity vs qualityPhysiological, endocrinological, and metabolic considerations in Female Athletes3 key areas of focus: Dietary and hydration requirements; low energy availability and making weight; and dietary supplements and gut healthPodcast Episode Transcript: Download PDF CopyKey Paper(s) Discussed / Referred to:Nutrition for female athletes: What we know, whatwe don’t know, and whyRelated 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-SaleCheck out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

Episode 171 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Gluten-Free Diets, FODMAPs and Athletes" with Dr Dana Lis PhD RD (Summit Sports Nutrition, Canada).Discussion Topics Include:Defining Gluten-Free Diets and FODMAPsGastrointestinal Symptoms (GIS) in ExerciseDietary Strategies to Reduce GISCommercial Hype Versus Reality: Our Current Scientific Understanding of Gluten and Athletic PerformanceGluten‑Free Diet (GFD) Considerations: Health, Nutrition Status, Inflammation, Body Composition etcRationale for a Low FODMAP Diet ApproachPodcast Episode Transcript: Download PDF CopyKey Paper(s) Discussed / Referred to:Exit Gluten‑Free and Enter Low FODMAPs: A Novel Dietary Strategy to Reduce Gastrointestinal Symptoms in AthletesCommercial Hype Versus Reality: Our Current Scientific Understanding of Gluten and Athletic PerformanceRelated Podcast Episodes:#143: "The Athlete’s Gut" with Dr Patrick WilsonCheck out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

Episode 170 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Nutrient Timing and Metabolic Regulation" with Professor James Betts PhD (University of Bath, UK).Discussion Topics Include:Defining the concept of "Nutrient Timing"The mammalian circadian timing system: Metabolic ClocksRhythms in macronutrient metabolism,  energy expenditure, and appetite regulationNutrient Timing: Extended overnight fasting, Intermittent fasting, Nocturnal interventions etcPodcast Episode Transcript: Download PDF CopyKey Paper(s) Discussed / Referred to:Nutrient timing and metabolic regulationRelated 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 PhDCheck out our other podcasts, publications, events, and professional education programs for current and aspiring sports nutritionists at www.TheIOPN.com and follow our social media outputs via @TheIOPN

Episode 169 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Food First, But Not Food Only" with Professor Graeme Close PhD (Liverpool John Moores University, UK).Discussion Topics Include:Defining the concept of "Food First" Why a food first approach is important in performance and health focussed nutritionWhy context mattersThe 'food first not food only' approach to sport nutritionExample situations where performance may be compromised with a strict food only approachExample situations where immune health may be compromised with a strict food only approachGuidance on how best to deliver a ‘food first, but not always a food only’ sport nutrition strategy in a safe and evidence-based mannerPodcast Episode Transcript: Download PDF CopyKey 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 CloseCheck 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