Episode 138 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Ramadan Fasting and Performance: An Applied Perspective" with Matt Jones MSc SENr (West Ham United FC and UAE Football Association). Discussion Topics Include: General introduction and experiences as a performance nutritionist working with athletes during Ramadan What is Ramadan and Ramadan fasting, and impact on nutrition habits and behaviours Reflecting on Ramadan experiences Shaping performance nutrition strategies to Ramadan challenges Evidence-based practice, belief, and best practice Ramadan nutrition practical recommendations Key Paper(s) Discussed / Referred to: Ramadan Fasting Recommendations: Reflecting on Australia vs. Saudi Arabia WCQ Ramadan and Football Ramadan fasting and the goals of sports nutrition around exercise Related Podcast Episodes: #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

Episode 137 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Menthol and Athletic Performance" with Dr Russ Best PhD (Waikato Institute of Technology, New Zealand). 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

Episode 136 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Energy Availability: From Health to Performance" with Jose Areta PhD, Liverpool John Moores University, UK). 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

Episode 135 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "The Microbiome" with Dr Jens Walter PhD (University College Cork, Ireland) and Dr Orla O'Sullivan PhD, Teagasc Food Research Centre, Ireland). Discussion Topics Include: The Microbiome: An overview Lifestyle-induced microbiome depletion and impact on health The "Fibre Gap": Low-fibre diet as a key driver of microbiome depletion Establishing what constitutes a healthy human gut microbiome: state of the evidence and translational issues Environmental, clinical, and nutritional factors and the microbiome Exercise and associated dietary extremes impact on gut microbial diversity Key Paper(s) Discussed / Referred to: Establishing What Constitutes a Healthy Human Gut Microbiome: State of the Science, Regulatory Considerations, and Future Directions The Fiber Gap and the Disappearing Gut Microbiome: Implications for Human Nutrition The microbiome of professional athletes differs from that of more sedentary subjects in composition and particularly at the functional metabolic level Exercise and associated dietary extremes impact on gut microbial diversity Related Podcast Episodes: Episode 63 - 'Probiotics and Athletes' with Professor David Pyne 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

Episode 134 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Nutrition Behaviour Change for Professional Weight-Making Athletes" with Dan Martin PhD, Liverpool John Moores University, UK). 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

Episode 133 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Dietary Behaviour Change in Athletes" with Meghan Bentley PhD(c), Carnegie School of Sport, Leeds Beckett University, UK). 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

Episode 132 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Nutrition and Athlete Bone Health" with Professor Craig Sale PhD (Nottingham Trent University, UK) and Dr Kirsty Elliot-Sale PhD, Nottingham Trent University, UK). 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

Episode 131 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Nutrition for Exercise in Hot Environments" with Dr Alan McCubbin PhD (Monash University, Australia) and Dr Ollie Jay PhD, University of Sydney, Australia). 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

In this episode, Ed Maunder PhD(c) discusses contextualising fat oxidation during exercise. Topics include defining and differentiating fat oxidation and fat burning, substrate oxidation during endurance exercise, testing methods for maximal fat oxidation, relevance to exercise performance and a case study on Ironman triathlon. The chapter descriptions highlight the importance of fuel utilization, customizing exercise protocols, and optimizing substrate utilization in triathlon training.

Episode 129 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Protein Quality and the Food Matrix" with Dr Nick Burd PhD (Department of Kinesiology and Community Health, University of Illinois at Urbana-Champaign, USA). 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