S2 EPISODE 28 - Athlete Chronotypes: Performance & Coaching Implications w/ Dr. Michele Lastella PhD

Season 2 Episode 28, Dr. Bubbs interviews Dr. Michele Lastella PhD to talk chronotypes and athletes. In this episode, Dr. Michele discusses the three main chronotypes and how athlete chronotype can impact performance. He also shares how athletes participating in a sport which suits their chronotype (e.g. morning type participating in a morning sport) are more likely to train and perform optimally, digs into whether athletes are unconsciously self-selecting morning or evening sports and why coaches should consider athlete chronotype when scheduling training and competition. Dr. Michele also shares sleep hygiene tips, how to adjust your chronotype and suggestions for winding down and upgrading sleep. 

Lay-Ups In This Episode

1)    The three main chronotypes are broken down as follows: morning (14%), evening (16%) and intermediate (70%) of the population

2)    Teens have a later, evening chronotype increasing risk of social jetlag due to early morning wakings for school.

3)    Important for coaches to know what chronotype their athlete is.

Link to Research Papers

Sleeping to a Schedule: Does Chronotype Play a Part?

The Athlete Chronotype

About Dr. Michele Lastella PhD

Dr. Lastella is sleep researcher at the Appleton Institute for Behavioural Science at CQUniversity Adelaide, South Australia. Dr. Lastella has several research interests including sleep, recovery, sport psychology, psychological well-being and performance. Coming from an elite sporting background Dr. Lastella brings experience from both an athlete perspective as well as a researcher perspective. He has worked with several elite sporting organisations examining sleep, recovery, and performance. In the three years since completing his PhD in Psychology Michele has published twenty-eight international research papers (a majority as first-author), with two of these being amongst the most cited papers for 2014 and 2015 in the host publication, European Journal of Sports Science.  Michele’s commitment to research and scholarship in his field is also demonstrated by his membership on the editorial board of the Journal of Sports Science and Medicine, in addition to being a reviewer for a number of national and international journals in his field. Follow Michele on Twitter.

S2 EPISODE 27 - Impacts of Keto Diet on CrossFit Performance & Body Comp w/ Dr. Wes Kephart PhD

In Season 2 Episode 27, Dr. Bubbs interviews Dr. Wes Kephart to discuss his recent paper on Body Composition, Blood Parameters, and Performance Metrics in CrossFit Trainees. We’ve got all the buzz words teed up for this episode as Wes dives into the rationale and set-up of his study on CrossFitters and Keto diets, impacts the 12-week nutrition strategy had on the their performance (e.g. 1-RM squat and 400m sprint), body composition, and blood markers. Wes also discusses some limitations of the study and things for the coach or athlete to consider before diving into this approach, as well as sharing his thoughts on supplementation after years in the research side of things. All this and much more!

Lay-Ups In This Episode

1)    Bloodstream contains 5-10g of glucose at any one time.

2)    The ketogenic diet group of recreational athletes did not experience any performance deficits after 12 weeks of Crossfit training

3)    Quadriceps muscle diameter did get a little smaller in the keto group, despite maintaining the size strength as the control.

 

Link to Research Papers

The Three-Month Effects of a Ketogenic Diet on Body Composition, Blood Parameters,and Performance Metrics in CrossFit Trainees: A Pilot Study

Ketogenic diet does not affect strength performance in elite artistic gymnasts

About Dr. Wes Kephart PhD

Assistant Professor at the University of Wisconsin-Whitewater. Dr. Kephart obtained his PhD from Auburn University, where the majority of his research centered on supplementation and the ketogenic diet. He currently has 30 published manuscripts and once held an American record as a raw powerlifter in 2014.

 

S2 EPISODE 26 - Sprinters, Hockey Players & Relative Energy Deficiency in Sport (RED-S) w/ Jen Sygo MSc RD

Season 2 Episode 26, Dr. Bubbs interviews Jen Sygo RD MS, Performance Nutritionist for the NBA’s Toronto Raptors and Athletics Canada to talk relative energy deficiency in sport (RED-S). In this episode, Jen will discuss her recent study on REDS in female sprinters, share primary red flag symptoms and secondary ones to watch out for, and talk about the common misconception of low energy availability in power and sprint sports, and the consequences on performance. Jen also shares new insights on within day energy balance, the difficulties in assessing energy intake and expenditure, when athletes are “circling the drain” and share her experience working with NHL hockey players during the grueling playoff run and fueling in compressed competition schedules. 

Lay-Ups In This Episode

1)    RED-S is Relative Energy Deficiency in Sport is the result of insufficient caloric intake and/or excessive energy expenditure.

2)    ‘Energy availability’ (EA) refers to the amount of energy left over and available for your body’s functions after the energy expended for training is subtracted from the energy you take in from food.

3)    Low Energy Availability is not just a problem for females or endurance athletes, it can impact all athletes.

Link to Research Paper

Prevalence of Indicators of Low Energy Availability in Elite Female Sprinters

About Jennifer Sygo

Jennifer Sygo MS is Registered Dietitian and Performance Nutritionist for the Toronto Raptors and Athletics Canada. She is the author of Unmasking Superfoods, a national best-seller in Canada in 2014. Find out more at JenniferSygo.com and follow Jen on Twitter.

S2 EPISODE 25 - Workload Monitoring & Player Development in the NBA w/ Ramsey Nijem MSc

Season 2 Episode 25, Dr. Bubbs interviews Ramsey Nijem MS, the Head Strength and Conditioning Coach for the NBA’s Sacramento Kings. In this episode, Ramsey will discuss workload monitoring in team sport, the acute to chronic ratio and the relationship that exists between workload, fatigue, and injury. He’ll share his insights on the fine balance between pushing athletes too hard and not hard enough, how to balance out workloads in team sports when players are logging vastly different minutes, as well as navigating the inter-individual responses to training and why some players can tolerate much more than others. Ramsey also talks about the role of sleep and nutrition in recovery, highlights some of the fundamental exercises he uses with the Sacramento Kings players and much more. 

Lay-Ups In This Episode

1)    Workload monitoring is the practice of tracking data to assess an athlete state of “readiness” for the next game or practice.

2)    Internal training load is how the athletes “respond” to training; the physiological or psychological stress during exercise such heart rate, rating of perceived exertion, heart rate variability, etc.

3)    External training load is what the athletes “do”; the speed they’re moving at, the distance they cover, the accelerations and decelerations, etc.

About Ramsey Nijem

Ramsey Nijem MS is the Head Strength and Conditioning Coach for the NBA’s Sacramento Kings responsible for all aspects of sport performance including strength and conditioning, sport science, and nutrition. Ramsey earned his M.S. from the Center for Sport Performance at California State University, Fullerton and is currently a Doctor of Science candidate studying Human and Sport Performance.

S2 EPISODE 24 - Blood Tests & Biomarkers for Health & Longevity w/ Dr. Richard Maurer ND

Season 2 Episode 24, Dr. Bubbs interviews Dr. Richard Maurer ND, author of The Blood Code to talk about the top blood tests and biomarkers for health and longevity. In this episode, Dr. Maurer discusses measures of insulin resistance and how it may impact your health and nutrition choices, the value of the Tg/HDL ratio in heart health and how it compares to more conventional markers, thyroid markers, key micronutrients and the role of inflammation in health and longevity. Dr. Maurer shares some great pearls of wisdom from over two decades of working with clients. 

Lay-Ups In This Episode

1)    HOMA-IR is a proxy measure of an individual insulin resistance

2)    The Triglyceride to HDL ratio is an independent marker of heart health.

3)    Regular testing can highlight how your health changes in response to your personal markers (as well as the reference ranges). 

Link to Research Paper/Book

The Blood Code: Unlock the secrets of your metabolism

About Dr. Richard Maurer ND

Dr. Richard Maurer is a licensed naturopathic doctor who, after practicing in a primary care setting for over twenty years, now provides a unique perspective on metabolic health and recovery. Dr. Maurer puts you in the driver’s seat of your health and wellness, helping you decode blood test results to find the diet and fitness habits that reverse and prevent pre and type 2 diabetes, weight gain and hypothyroid problems.

S2 EPISODE 23 - Nutrition for Figure Competition Prep and Getting Lean w/ Alicia Bell

Season 2 Episode 23, Dr. Bubbs chats with figure competitor, fitness model and former track and field coach Alicia Bell to discuss prep for figure competition. In this episode, Alicia talks nutrition, training and supplement strategies she uses to beat the competition: how far out from competition she starts dieting, her macro splits and percentage calorie drops from week to week. She discusses her preferred cardio, from steady-state to HIIT, as well as her favourite recovery strategies like infra-red sauna and cryotherapy. Alicia finishes off by talking mindset and the mental game of competition prep and leaning out, as well as some pearls of wisdom from years of competing.

Lay-Ups In This Episode

1)    The typical contest prep starts 12-16 weeks out.

2)    Alicia starts 22 weeks out, preferring to go slow and steady.

3)    Longer HIIT bouts are beneficial for athletes who build lean muscle easily in the lower body. 

About Alicia Bell

Alicia Bell is an elite Figure Athlete, Fitness Model, and former Track & Field Coach, based in Toronto, Canada

Books/Research Article Links

http://www.trainitright.com

 

S2 EPISODE 22 - Flow-State, The Athletic Brain & Overcoming Over-Thinking w/ Amit Katwala

In season 2 episode 22, Dr. Bubbs interviews award-winning writer Amit Katwala to discuss how the athletic brain impacts performance. In this episode, Amit discusses how the art of anticipation and high-speed decision making sets elite athlete’s brains apart from the rest of us, describes what happens in the brain when athletes overthink during competition, reviews the connection between brain neuroplasticity, BDNF and dopamine, how to get into a flow-state, strategies for performing under pressure… and much, much more. 

Lay-Ups In This Episode

1)    Chunking – The brain's method for organizing information to reduce the demands on the brain, moving information from the “thinking” pre-frontal cortex to the “primitive” basal ganglia.

2)    Technology may help upgrade brain function by improving executive decision-making, working memory and high-speed decision making.

3)    You can facilitate entering a flow state via ensuring clear goals, having immediate feedback and a challenge to skill ratio of approximately 4%.

About Amit Katwala

Amit is an award-winning sport, science and technology writer, editor, speaker. He is author of the highly acclaimed book The Athletic Brain: How Neuroscience is Revolutionising Sport and Can Help You Perform Better . Follow Amit on Twitter.

S2 EPISODE 21 - Periodization, Concurrent Training & Nutrition for Powerlifters w/ Greg Nuckols MS(c)

Season 2 Episode 21, Dr. Bubbs sits down with Greg Nuckols MS(c), exercise physiologist with special research interest in strength development and former world-record holding powerlifter. In this episode, Greg talks about the history and theory of periodization, and where theory meets practice in the application of the concept. He outlines concurrent training, the interference effect and factors to consider for strength and team sport athletes, as well as finding the root cause of an athlete’s inability to perform, overcoming training roadblocks in powerlifting, nutrition factors to consider for powerlifters and much, much more! 

Lay-Ups In This Episode

1)  Periodization is a general concept, not a rigid system, or alternating training stimulus to achieve.

2)  Concurrent training refers to a training session or program that includes some form of “endurance” exercise and “resistance” exercise.

3) Training interference effect occurs when high volume of aerobic training begins to buffer adaptations to strength gains. (However, it does not work in the reverse direction; strength gains don't impede endurance sport).

Research Articles

Macronutrient intake in Collegiate powerlifters participating in off season training

About Greg Nuckols

Greg has over a decade of experience under the bar, a BSc in Exercise and Sports Science, and is working on a Masters in Exercise Physiology. Greg has also held 3 all-time world records in powerlifting in the 220 and 242 classes. His passion is making complex information more easily understandable for athletes, coaches, and fitness enthusiasts. Find out more at strongerbyscience.com and subscribe to his Monthly Applications in Strength Sport (MASS).

 

S2 EPISODE 20 - Fasting Glucose, Inflammation, Keto & HIIT w/ Alessandro Ferretti

Season 2 Episode 12, Dr. Bubbs sits down with Alessandro Ferretti to discuss the role of fasted morning glucose as a marker for health, recovery and longevity. Alessandro outlines what impacts your fasting glucose marker, when and how to measure, and some pitfalls of over-interpretation. Alessandro also discusses his recent research with Dr. Daniel Plews and Prof Paul Laursen on the effects of a ketogenic diet on HIIT training performance and the keys of how to interpret them into your practice.

Lay-Ups In This Episode

1)  Higher morning fasting glucose is associated with higher all-cause mortality.

2)  Chronic inflammation levels in athletes can hamper recovery and adaptation.

3)  Ketogenic diets do not hamper HIIT training over the course of 4-weeks in moderately fit endurance athletes.

Research Article

Effects of a 4-Week Very Low-Carbohydrate Diet on High-Intensity Interval Training Responses

About Alessandro Ferretti

Alessandro Ferretti is founder of Equilibria Health, recognized as one of the UK’s leading providers of nutrition education. His most recent focus is studying the relationship between HRV and blood glucose levels, recently Collaborating with Dr. Daniel Plews, Dr. Paul Larsen in 3 scientific papers in sport performance. Keep up-to-date with Alessandro's work on Twitter.

 

S2 EPISODE 19 - High-Dose Omega-3, CBD Oil & Concussions w/ Dr. Michael Lewis MD

In Season 2 Episode 19, Dr. Bubbs interviews Dr. Michael Lewis MD to discuss the applications of high-dose omega-3 supplementation in concussions. In this episode, Dr. Lewis reviews the pathophysiology of concussion and how it unfolds in two distinct phases, which athletes are at the highest risk of concussion, his research into the use of high-dose omega-3 for concussion in the military, protocols for omega-3 use with concussion, as well as the novel application of CBD oil for head trauma and mental conditions. 

Lay-Ups In This Episode

1)  In the general population, young children and the elderly are at the highest risk of concussion from falls.

2)  Concussions unfold in two distinct phases: the trauma and the subsequent biochemical cascades.

3)  High-dose omega-3 supplementation may help to accelerate recovery from brain trauma.

Research Articles & Links

Neuroprotection for the Warrior: Dietary Supplementation With Omega-3 Fatty Acids

Therapeutic use of omega-3 fatty acids in severe head trauma

Suicide Deaths of Active Duty U.S. Military and Omega-3 Fatty Acid Status: A Case Control Comparison 

About Dr. Michael Lewis MD

Dr. Lewis an expert on brain health and the prevention, management, and rehabilitation of concussions and traumatic brain injury (TBI). He founded the nonprofit Brain Health Education and Research Institute in 2011 when he retired as a Colonel after a distinguished 31 year career in the U.S. Army. His pioneering work has helped thousands of people around the world and he is regularly featured in the media including CNN’s Sanjay Gupta MD show and numerous radio shows and podcasts. He is the author of the Amazon Best Selling book, When Brains Collide: What every athlete and parent should know about the prevention and treatment of concussions and brain injuries.

Find out more at http://www.brainhealtheducation.org and BrainCare.center.

S2 EPISODE 18 - REWIND: Expert Insights & Highlights w/ Dr. Marc Bubbs ND

In Season 2 Episode 18, Dr. Bubbs “rewinds” the tape and revisits key insights and expert tips from the past two seasons. In part 1 of this episode, guests Dr. Shawn Arent, Dr. Eric Helms and Isabel Lahela talk body composition measurement techniques, the nuances of carbs for hypertrophy and weight loss, and the interference effect of HIIT training on bodybuilders. In part 2, Dr. Brianna Stubbs, Dr. Susan Kleiner and Dr. Jose Antonio will discuss supplements for sport, such as exogenous ketones, carbs, beetroot juice and HMB. In part 3, Dr. Stavros Kavouras and Prof Tim Noakes will outline different hydration strategies for athletes and the general population. And finally, in part 4 Dr. Fergus Connolly, Dr. Jeremy Koenig and Olympian Heather Moyse will talk emotions and mindset in sport, the “warrior gene” and how to overcome your own fears, assumptions and roadblocks. 

S2 EPISODE 17 - Dietary Supplements & The High Performance Athlete w/ Prof. Stuart Phillips PhD

In Season 2 Episode 17, Dr. Bubbs interviews world expert Professor Stuart Phillips PhD to talk about his contribution to the International Olympic Committee's (IOC) recent research and consensus statement on the use of supplements in sport. In this episode, Stu discusses athlete rationale and motives for using supplements, caffeine dosing strategies for endurance based exercise versus repeated sprints, the application of dietary nitrates and what exercise duration benefits most, as well as evidence-based immune support supplements (sharing which are more hype than substance). Stu also outlines supplements that indirectly support performance via improving capacity to train or recovery such as HMB, omega-3s, and collagen supplements, as well as the  ‘decision making’ tree to help coaches, athletes and practitioners figure out how to best apply supplement strategies.

Lay-Ups In This Episode

1)  Supplements can impact performance directly, or indirectly via supporting improved training and/or recovery.

2)  Supplements can help athletes get that extra 2-5% of the performance or recovery gains.

3)  Always ensure you use NSF or Informed-Choice supplements or from certified WADA approved labs.

Research Article

IOC consensus statement: dietary supplements and the high-performance athlete

The “Big Rocks” – Stu’s Tip

“Sleep, training and nutrition must be dialed in… Supplements are the sprinkles on the cake!”

About Prof. Stuart Phillips, PhD

Professor Phillips is a Tier 1 Canada Research Chair in Skeletal Muscle Health, Professor in Kinesiology, and Adjunct Professor in the School of Medicine at McMaster University in Canada. He is a fellow of the American College of Sports Medicine (ACSM) and the American College of Nutrition (ACN) and his research is focused on the impact of nutrition and exercise on human skeletal muscle protein turnover. Professor Phillips currently has more than 18,000 career citations, and 200 original scientific research and review papers. Follow Prof. Phillips on Twitter

S2 EPISODE 16 - Analytics, Monitoring & The 24-Hour Athlete w/ Jordan Webb

In Season 2 Episode 16, Dr. Bubbs sits down with strength coach and head of sport science at The University of Notre-Dame Jordan Webb. In this episode, Jordan shares his experiences working in professional sport in the NBA, NFL, MLS as well as his current role with men’s soccer and women’s rowing. Jordan talks pros and cons of athlete monitoring, integrating technology and analytics into a system, and the fundamental role of effective communication to achieve athlete buy-in and program success.

Lay-Ups In This Episode

1)            Ask first what you want to improve in your athlete or team, then seek out the technology to support it.

2)            Athlete perspective is crucial for building relationships. (Eg. Professional versus student-athletes)

3)            Adolescents and young adults can handle a lot more training volume than older populations.

Jordan's “Big Rock” 

Learning to effectively communicate to be a great coach (a lesson he learned from his mentors).

 About Jordan Webb

Head of Sport Science at the world-renowned University of Notre-Dame. Follow Jordan on Twitter.

Check out the University of Notre-Dame – Human Performance Summit

S2 EPISODE 15 - Energy Balance, Carb Availability & Micronutrients for Performance w/ Kelly Anne Erdman MS, RD

In Season 2 Episode 15, Dr. Bubbs interviews former Olympian and nutrition expert Kelly Anne Erdman of the Canadian Sport Institute in Calgary to talk Nutrition and Athletic Performance. In this episode, Kelly Anne dives into the key role of energy balance and availability, factors that impact energy availability, the crucial role of carbohydrates in high-intensity exercise, glycogen’s direct and indirect role in regulating training adaptations, as well as daily carb requirements depending on your sport, acute fueling strategies, key micronutrients and much more. Terrific insights from Kelly Anne.

Lay-Ups In This Episode

1)  Energy balance is the biggest driver of athletic performance and recovery.

2)  Carbohydrate availability can be manipulated depending on exercise intensity.

3)  Micronutrients like iron, calcium, vitamin D etc. play a role in athletic recovery and performance.

Research & Articles

Nutrition and Athletic Performance

The “Big Rocks” – Kelly Anne’s Tip

Meal frequency – Don’t skip meals or snacks, it will catch up with you later in the day! 

About Kelly Anne Erdman MS, RD

Kelly Anne Erdman is a Performance Dietician at the Canadian Sport Institute in Calgary and contributing author to the recent Joint Position Statement by Academy of Nutrition and Dietetics,  Dieticians of Canada and American College of Sports Medicine on Nutrition and Athletic Performance. She provides nutrition services forOlympic & World Championship-bound athletes including the following Canadian national teams: Women’s Hockey, Men’s Sledge Hockey, Long Track Speed Skating, Paralympic Cycling, Luge Canada as well as Athletics Canada-Decathlete Damian Warner. Kelly Anne Erdman was herself a member of the Canadian Cycling team from 1985 - 1992, competing in 7 World Championships and the 1992 Olympics in Barcelona, Spain.

S2 EPISODE 14 - The Opioid Epidemic, Meditation & Managing Chronic Pain w/ Dr. Abhimanyu Sud MD

In Season 2 Episode 14, Dr. Bubbs sits down with expert Dr. Abhimanyu Sud MD to talk about managing chronic pain and today’s opioid crisis. In this episode, Dr. Sud will share staggering statistics on the scope and intensity of today’s opioid epidemic, what’s driving the opioid crisis, the research evidence supporting the use of opioids for treating long-term pain, as well as the impact of opioids in sports – in particular contact sports like hockey and the NFL – and how meditation can alter areas of the brain that impact pain intensity and pain suffering. Dr. Sud also provides tips on meditation and shares insights into his routine. Make sure you listen to this fantastic episode!

Lay-Ups In This Episode

1)  More people dying in current opioid epidemic than at the height of the opioid crisis.

2)  The evidence-based research on the use of opioids for chronic pain management is very poor (despite their widespread use).

3)  Meditation can alter regions of the brain that control pain intensity and pain bothersomeness.

Links To Research & Articles

https://www.thestar.com/life/health_wellness/2016/10/31/rethinking-our-understanding-of-chronic-pain-and-use-of-opioids-doctors-notes.html

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5056880/

The “Big Rocks” – Dr. Sud’s Tip

Commit to the meditation practice, do it everyday. 

About Dr. Abhimanyu Sud MD

Dr. Abhimanyu Sud MD is a family doctor and lecturer in the Department of Family and Community Medicine at the University of Toronto. He directs the Safe Opioid Prescribing Program through Continuing Professional Development at the Faculty of Medicine, which teaches doctors how to prescribe opioids for chronic pain in a safer and more evidence-informed manner. Follow Dr. Sud on Twitter.

S2 EPISODE 13 – Bodyweight Training & Overcoming Gravity w/ Dr. Steven Low DPT

In Season 2 Episode 13, Dr. Bubbs sits down with movement expert Dr. Steven Low to talk bodyweight training. Over the past decade gymnastic-based training has surged in popularity and in this episode, Dr. Low will discuss the principles of bodyweight training, exercise progressions and training frequency for beginners, intermediate and advanced, how to overcome roadblocks and plateaus in bodyweight training, How to perform a 1-arm push, 1-arm chin-up and awesome tips for achieving a free handstand, as well as some great warm-up and prehab work before you dive in with both feet. Tons of great tips and insights from Steve!

Lay-Ups From This Episode

1)            Bodyweight training uses changes in leverages to change intensity of the exercises.

2)            For beginners, at least 3x per week yields the best results and more intermediate to advanced trainees can increase to 4-5 sessions weekly.

3)            Hypertrophy with bodyweight training is more apparent in the upper-body versus the lower body compared to weight training.

 

The “Big Rocks” - Steven’s Tip

Consistency and discipline are the key. (If you’re missing workouts, you won’t progress successfully)

About Dr. Steven Low PhD

A former gymnast, coach, and the author of Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength (Second Edition) and Overcoming Poor Posture Steven holds a Bachelor of Science in Biochemistry and Doctorate of Physical Therapy from the University of Maryland. Steve has spent thousands of hours independently researching the scientific foundations of health, fitness and nutrition. His unique knowledge base enables him to offer numerous insights into practical care for performance and injuries. Stay connected with Steven on Instagram

 

S2 EPISODE 12 - Assessing Body Composition, Performance Metrics & Biomarkers w/ Dr. Shawn Arent PhD

In Season 2 Episode 12, Dr. Bubbs interviews Dr. Shawn Arent PhD, Director of the Center for Health & Human Performance at Rutgers University. Shawn dives into why body composition testing is important for athletes, compares DEXA/Bodpod/BIA/Calipers, and talks about the importance of consistency and tracking. He also discusses the use of performance metrics to assess athlete development and then take a deep dive into lab biomarkers for health and performance. Great stuff from one of the absolute best in the game!

Lay-Ups In This Episode

1)            Body composition is useful metric for sport performance and injury prevention

2)            Performance metrics can be used alongside nutritional interventions to evaluate athlete outcomes

3)            Lab biomarkers serve as valuable tools for identifying individual deficiencies and insufficiencies amongst athletes

Research Links

Workload, Energy Expenditure, and Biomarker Differences in Division I Male and Female Soccer Players: 2078 Board #91 June 1 3

Workload-related Psychological And Physiological Changes In Female College Soccer Players During A Competitive Season: 2096 Board #109 June 1 3 

Shawn’s “Big Rocks”

Take stock in “why” you want to make a change; what is the underlying reason behind that reason. Take the time to peel back the layers to find out.

About Dr. Shawn Arent PhD

Shawn is the Director of the Center for Health & Human Performance at Rutgers University and the current President of the International Society of Sports Nutrition. Shawn’s also a fellow in the American College of Sports Medicine and the recipient of a Presidential Fellowship for Teaching Excellence. His research focuses on the relationship between physical activity and stress and the implications for health and performance. Follow Shawn on Twitter, and stay up-to-date with The Rutgers Center for Health and Human Performance.

S2 EPISODE 11 - How To Apply Sleep Science Into Practice With Athletes w/ Cheri Mah MS

In Season 2 Episode 11, Dr. Bubbs interviews world-renowned sleep expert Cheri Mah MS, consultant to professional sports teams in all four major leagues. In this episode Cheri discusses the physiology of sleep, her early research on sleep in collegiate athletes, impacts of jet lag and crossing time zones, why pro baseball teams are sleeping in during spring training, the infamous NBA nap and her NBA Schedule Alert project with ESPN’s Baxter Holmes, as well as her key tips for supporting sleep in athletes. Phenomenal insights from one of the best in the business!

Lay-Ups From This Episode

1) Deep sleep occurs earlier in the night (NREM) – muscle repair and growth hormone, etc. Late stage of sleep (i.e REM) is when learning and memory consolidation occurs.

2) Young adults have a delayed body clock, naturally wanting to go to bed later and get up later the next day.

3) Elite athletes should get 8-10 hours of sleep per night.

Cheri’s “Big Rocks” for Sleep

Schedule and prioritize your sleep routine to improve mental and physical performance.

Research Links & Articles

The Effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players

The NBA schedule turns teams into the sleepwalking dead 

About Cheri Mah

Cheri Mah MS is a research fellow at the University of California San Francisco Human Performance Center and advisor to elite athletes and professional sports teams in the NFL, NBA, MLB, and NHL on sleep and performance. Follow Cheri on Twitter.

 

Links –

Twitter – Cheri Mah

S2 EPISODE 10 - The Impacts of Caffeine On Sleep & Circadian Rhythms in Athletes w/ Dr. Ian Dunican PhD

In Season 2 Episode 10, Dr. Bubbs interviews Dr. Ian Dunican PhD to talk about the use of caffeine in pro sport and how it impacts sleep duration and efficiency. Ian shares his insights on caffeine use and habits of athletes, how caffeine use impacts sleep on game days, the fact many athletes are unaware of the amount of caffeine they consume overall, as well as his research on jet lag and sleep disorders in athletes. Terrific insights and actionable tips from Dr. Dunican!

Lay-Ups From This Episode

1)             Caffeine in the evening, even in low-doses, can negatively impact sleep duration and efficiency.

2)             Many athletes are unaware of the amount of caffeine they consume.

3)             Athletes sleep quality after games is typically poor and it can take multiple days to off-set this sleep debt.

Link to Research

Caffeine use in a Super Rugby game and its relationship to post-game sleep

About Dr. Ian Dunican PhD

Ian Dunican has twenty years international professional experience in Project Management, Health and Safety and Fatigue Risk Management Systems (FRMS) in military, mining, oil and gas. He is the Director of Sleep4Performance, an expert consultancy for FRMS and operations, and a researcher at the University of Western Australia (UWA), where he works with elite sporting organisations for optimisation of performance and recovery. Follow Ian on Twitter here.

S2 EPISODE 9 - Strongman Training & Nutrition Strategies w/ Dain Wallis

In Season 2 Episode 9, Dr. Bubbs sits down with Canadian Strongman Champion Dain Wallis to talk about his preparation for competition; training periodization, importance of technical proficiency, nutrition for hypertrophy, sleep and recovery strategies, the psychology of competition as well as applications of Strongman training for the recreational athlete. Great tips from Dain!

Lay-Ups From This Episode

1)             It takes time to build elite maximal strength.

2)             Consistent and regular meals throughout the day are crucial for growth and repair.

3)             A winning mindset and letting go of fear are keys to victory.

About Dain Wallis

Dain is a nutrition & strength coach from Toronto, Canada and currently Canada's Strongest Man in the 80kg weight class. He’s also a fellow instructor at DTS Fitness Education on the Nutrition Fundamentals course. Follow Dain on Twitter or find out more at canadasnutritioncoach.com