Episode 158 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "BCAA Supplementation for Enhancing Muscular Strength and Hypertrophy" with Professor Kevin Tipton (The Institute of Performance Nutrition, UK).Discussion Topics Include:Overview of Branched Chain Amino Acids (BCAA) as a popular supplement in sport and exercise nutritionBCAA s integral importance for skeletal muscle protein metabolismPhysiological roles and characteristics of BCAAs, EAAs, and Leucine in enhancing muscular strength and hypertrophyThe data and evidence on BCAAs: the early rodent data vs human studiesThe many important factors that may influence findings on this topicFrom science to practice: summaries and conclusionsPodcast Episode Transcript: Download PDF CopyKey Paper(s) Discussed / Referred to:Isolated Leucine and Branched-Chain Amino Acid Supplementation for Enhancing Muscular Strength and Hypertrophy: A Narrative ReviewBranched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in HumansRelated 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 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 157 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss being "In the Trenches" of elite sports nutrition  practice with Rich Chessor MSc SENR (Performance Nutritionist and Physical Performance Lead, British Swimming, UK).Discussion Topics Include:General background and reflections on Rich's career to dateLessons and learnings from working in elite rugbyMoving from a team sport to an individual sportLessons and learnings from elite swimmingWorking through COVIDPreparing for Tokyo 2020Rich's advice and tips for current and aspiring performance nutritionists looking to get a job and achieve success in elite sportPodcast Episode Transcript: Download PDF CopyRelated Podcast Episodes:120 - "American Football: In the Trenches - Performance Nutrition Practice Insights" with Pratik Patel MS RDCheck 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 156 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Omega 3 Fatty Acids and Impact on Physical Training & Performance" with Dr Chris McGlory PhD (Queen’s University, Canada) and Professor Kevin Tipton PhD (The Institute of Performance Nutrition, UK).Discussion Topics Include:Overview of omega-3 fatty acidsOmega-3 Fatty Acids on Skeletal Muscle Protein TurnoverBenefits of consuming omega-3 fatty acids: from health to skeletal muscleCan 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 CopyKey Paper(s) Discussed / Referred to:The Influence of Omega-3 Fatty Acids on Skeletal Muscle Protein Turnover in Health, Disuse, and DiseaseOmega-3 Fatty Acids: A Detailed Look at Omega-3 Fatty Acids and Their Impact on Physical PerformanceRelated 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 TiptonCheck 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 155 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Probiotic Supplementation and Athletes" with Dr Jamie Pugh PhD (Liverpool John Moores University, UK).Discussion Topics Include:Overview of Probiotics, Prebiotics, Gut Microbiota, the Microbiome etc: from general population to elite athletesHow probiotics can benefit the host, and why this potentially matters to some athletesProbiotic supplementation and GI distress and dysfunctionProbiotics and impact on carbohydrate metabolism Practical considerations for probiotic supplementation and athletesPodcast Episode Transcript: Download PDF CopyKey Paper(s) Discussed / Referred to:International Society of Sports Nutrition Position Stand: ProbioticsThe athletic gut microbiotaProbiotic supplementation increases carbohydrate metabolism in trained malecyclists: a randomized, double-blind, placebo-controlled crossover trialFour weeks of probiotic supplementation reduces GI symptomsduring a marathon raceRelated 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 PyneCheck 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 154 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Muscle Protein Synthesis and Exercise & Nutrition" with "Nutrient Timing: A Garage Door of Opportunity?" with Professor Shawn Arent (University of South Carolina, USA).Discussion Topics Include:Defining Nutrient Timing and Related Body of ResearchWhy Nutrient Timing is such a Nuanced Topic, and why its Importance is Highly Context DependentNutrient timing as Dietary Strategy for Body Composition and for PerformancePre/Intra/Post Exercise Nutrition StrategiesAdditional Timing ConsiderationsPractical ImplicationsPodcast Episode Transcript: Download PDF CopyKey Paper(s) Discussed / Referred to:Nutrient Timing: A Garage Door of Opportunity?International society of sports nutrition position stand: nutrient timingRelated 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 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 153 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Muscle Protein Synthesis and Exercise & Nutrition" with Professor Kevin Tipton (The Institute of Performance Nutrition, UK).Discussion Topics Include:Defining Muscle Protein Synthesis (MPS)Acute MPS and Muscle Hypertrophy: The Relevance and UncertaintyMPS is not just Hypertrophy, but also Remodelling and RapairTraining Status and MPSMethods of MeasurementMethodological Issues in Research & How this Should Impact Translation into PracticePhysiology and MPSPodcast Episode Transcript: Download PDF CopyKey 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 HypertrophyThe development of skeletal muscle hypertrophy through resistance training: the role of muscle damage and muscle protein synthesisRelated 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 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 152 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Beta Alanine Supplementation and Exercise Capacity & Performance" with Professor Craig Sale (Nottingham Trent University, UK) and Dr Bryan Saunders (University of Sao Paulo, Brazil).Discussion Topics Include:How and why Carnosine plays an important role in protecting against pH changes in skeletal muscleHow 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 performanceThe evidence behind and role of Beta-alanine supplementation on increasing skeletal muscle Carnosine content, and its impact on the buffering capacity of the musclePractical applications and considerations of Beta Alanine supplementationPodcast Episode Transcript: Download PDF CopyKey Paper(s) Discussed / Referred to:β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysisCarnosine in health and diseaseInternational society of sports nutrition position stand: Beta-AlanineRelated 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 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 151 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Making Weight in Combat Sports" with Dr Carl Langan-Evans (Liverpool John Moores University, UK) and Joseph Matthews PhD(c) (Nottingham Trent University / Birmingham City University, UK).Discussion Topics Include:Overview of Combat Sports and weight classifications"Extreme Rapid Weight Loss" and "Rapid Weight Gain" in combat sportsMetabolic regulation and exercise physiology relevant to combat sportsEnergy Availability, Relative Energy Deficiency, the Male and Female Athlete TriadCombat Sport Nutrition: an overview of the science and application into practicePodcast Episode Transcript: Download PDF CopyKey Paper(s) Discussed / Referred to:Making Weight in Combat SportsThe Magnitude of Rapid Weight Loss and Rapid Weight Gainin Combat Sport Athletes Preparing for Competition:A Systematic ReviewExtreme Rapid Weight Loss and Rapid Weight GainObserved in UK Mixed Martial Arts Athletes Preparingfor CompetitionCombat Sport Nutrition: A Pragmatic Case Study in an Elite Mixed Martial Arts AthleteThe Psychological and Physiological Consequences of Low EnergyAvailability in a Male Combat Sport AthleteRelated 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 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 150 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Muscle Protein Breakdown in Response to Nutrition and Exercise" with Professor Kevin Tipton PhD (UK).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 CopyKey Paper(s) Discussed / Referred to:Assessing the Role of Muscle Protein Breakdown in Response to Nutrition and Exercise in HumansRelated 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 TiptonCheck 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 149 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Vitamin D and the Athlete" with Dr Daniel Owens PhD (Liverpool John Moores University, UK).Discussion Topics Include:Overview of Vitamin D and its unique characteristicsWhy Vitamin D is one of the most "on trend" sports supplements used by elite and recreational athletesFrom 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 StatusVitamin D supplements (incl. dosage, what forms, when, and when not to supplement))Podcast Episode Transcript: Download PDF CopyKey Paper(s) Discussed / Referred to:Vitamin D and the Athlete: Current Perspectives and New ChallengesRelated Podcast Episodes:#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