S2E7 // Nutrition For Bodybuilders, Hypertrophy and Physique-Focused Athletes w/ Dr. Eric Helms PhD

In Season 2 Episode 7, Dr. Bubbs chats with expert strength and hypertrophy researcher Dr. Eric Helms PhD to talk nutritional strategies for bodybuilders and physique-focused athletes.  In this episode, Eric outlines how protein requirements shift depending on training phase, effective weekly targets for weight loss, the key role of carbohydrates for bodybuilders and suggested intake ranges, as well as how contest prep impacts testosterone levels, evidence-based supplements to potentially add to your arsenal and the importance of using your eyes and ears to monitor progress. Great evidence-informed insights from Eric!

Lay-Ups

  1. In a caloric deficit, increasing protein intake above 2.3 g/kg can help protect against loses of lean muscle mass.
  2. Dropping calories too steeply can result in a 40% reduction in metabolic rate.
  3. Supplements make up only a small percentage of gains for bodybuilders

Research Link

Evidence-based recommendations for natural bodybuilding contest preparation: Nutrition and supplementation. May 2014 Journal of the International Society of Sports Nutrition 11(1):20 

About Dr. Eric Helms

An active researcher in the areas of maximum strength development, fat loss, hypertrophy and competitive physique and strength sport. He is the co-founder and regular contributor to the Monthly Applications in Strength Sport research review and is the author of the Muscle & Strength Nutrition and Training Pyramids books. Eric also coaches a handful of drug free strength and physique athletes through 3D Muscle Journey LLC, which he co-founded in 2009.

S2 EPISODE 6 - Strength Training for Women - CrossFit, Olympic & Powerlifting w/ Isabel Lahela

In Season 2 Episode 6, Dr. Bubbs sits down with Canadian National Powerlifting Record Holder and Olympic Weightlifter Isabel Lahela to talk training for women. Isabel shares her insights on CrossFit, Olympic lifting and Powerlifting, the benefits of adding lean muscle for women’s physique, as well as talking about her background in dance, and previous battles with an eating disorder while in the dance community. Her message is to promote positive body image, self-love, and confidence through strength training and she provides plenty of actionable tips to help you achieve your goals in this episode.

Lay-Ups From This Episode

1)             Strength training is a key part of maintaining ideal body composition

2)             Community is key to keeping up motivation and long-term success

3)             Don’t be afraid to get started; being a beginner has its advantages!

The “Big Rocks” – Isabel’s Tip

-      Ladies… Don’t be afraid of getting stronger!

About Isabel Lahela

A multi strength sport athlete and personal trainer whose aim is to promote positive body image, self-love, and confidence through strength training. While not a self-confessed natural-born athlete, Isabel is currently a Canadian National Powerlifting Record Holder as well as Canadian National Olympic Weightlifter. She works hard and stays consistent with her training and lifestyle, aiming to show others that fitness is truly a way of life, as well as a total mind and body remedy. Follow Isabel on Instagram.

S2 EPISODE 5 - Hydration & Heat Acclimatization in Athletes w/ Dr. Stavros Kavouras PhD

In Season 2 Episode 5, Dr. Bubbs sits down with world expert hydration researcher Dr. Stavros Kavouras PhD who runs the Hydration Science Lab at the University of Arkansas. In this episode, Stavros discusses how dehydration can impact athletic performance, differences between endurance and strength or team-sport athletes, the impacts of water loss on athletes trying to make weight, strategies for assessing for dehydration, if drink to thirst is sufficient for elite athletes, performing in hot climates and acclimatizing to warmer environments. Fantastic insights from one of the world’s best!

Lay-Ups

  1. Even a 2% reduction in hydration can lead to performance declines in athletes.
  2. Drink to thirst is an effective strategy in recreational athletes, but not performance driven people.
  3. Inability to heat-acclimatize is a major roadblock to performance.

The “Big Rocks” – Stavros' Tip

Personalizing hydration based on genetic information of the athlete

Research Paper

Check out Diagnosing dehydration? Blend evidence with clinical observations 

About Dr. Stavros Kavouras

Dr. Stavros Kavouras is a Professor and Director of the Hydration Science Lab at the University of Arkansas. His lab is studying the mechanisms by which water intake affects health and performance. Dr. Kavouras is the author of more than 100 peer review articles and he has given lectures in 28 countries and he is a Fellow of the American College of Sports Medicine & the European College of Sports. Follow Dr. Kavouras on Twitter.

S2 EPISODE 4 - Zero-Carb Carnivore Diet, Health and Performance w/ Dr. Shawn Baker MD

In Season 2 Episode 4, Dr. Bubbs chats with Dr. Shawn Baker MD, an orthopedic surgeon, former competitive athlete and a man following an all-meat diet.

Lay-Ups

  1. A carnivore diet is an entirely meat only diet.
  2. In the early 1900s, explorer Vilmur Steffanson undertook a study of eating nothing but meat for an entire year. They completed the study in perfect health.
  3. Any diet that completely excludes processed foods is likely to yield positive gains (and a caloric deficit).

Performance Tips

  1. Athletes with larger neck circumference – American football and rugby – are much more prone to sleep apnea.
  2. The older you get, the worse your blood sugar control (compared to younger athletes).
  3. You can break world records at 50 eating nothing but meat!

The “Big Rocks” – Shawn’s Tip

Make sure your portions sizes are big enough!

 About Dr. Shawn Baker MD

Dr.  Baker is an orthopedic surgeon, former rugby player, powerlifter and world record holder in indoor rowing, and carnivore diet advocate. Follow Shawn on Instagram here or nequalsmany.com, or enroll into his Carnivore Training System. January 2018 is World Carnivore Month - join on Facebook

S2 EPISODE 3 - Vitamin D, Immunity & Supplementation in Athletes w/ Brian St. Pierre

In Season 2 Episode 3, Dr. Bubbs sits down with Brian St. Pierre MS, Director of Performance Nutrition at Precision Nutrition, a world leader in nutrition education and coaching. Brian talks functions of vitamin D in the body, its key role in immunity, how much vitamin D you can get from the sun, if you should supplement with vitamin D, lab values for supporting health and athletic performance, vitamin D rich foods and much more. Fantastic insights from Brian, who also shares his experiences working with elite athletes and trainers around the world.

Lay-Ups in This Episode

  1. Vitamin D is actually more of a pro-hormone (not a vitamin).
  2. The sun is far and away the best source of vitamin D, however some foods like deep-water fatty fish, egg yolks and mushrooms contain modest amounts.
  3. If athletes are insufficient or deficient in vitamin D, they’ll likely see performance gains by achieving sufficiency.

Performance Insights From This Episode

  1. Individuals with darker skin tone may have a lower normal range for vitamin D status.
  2. Sufficient vitamin A status is crucial for optimizing vitamin D usage and avoiding toxicity.
  3. Supplementation of vitamin D in the winter months, in modest doses, is likely warranted in most people living in northern latitudes.

The “Big Rocks” – Bryan’s Tip

Master the fundamentals.

About Brian St. Pierre MS

Director of Performance Nutrition at Precision Nutrition, working with a host of professional sports teams including the San Antonio Spurs, Cleveland Browns, and more. Brian also works closely with Dr. John Berardi as a nutrition educator at Precision Nutrition, writing articles, presenting at seminars, and educating other fitness professionals as part of PN’s Certification courses. He’s a regular contributor to the Precision Nutrition blog and has been featured in Men’s Health, Men’s Fitness, Q Magazine, STACK, Testosterone Magazine, and more.

S2 EPISODE 2 - Evolution of Sport Science, Big Data & Changing The Game w/ Dr. Fergus Connolly

In Season 2 Episode 2, Dr. Bubbs interviews expert sport scientist and Director of Performance at the University of Michigan Dr. Fergus Connolly PhD. Fergus talks all things sports science; why we should start from the game itself and work backwards in sport science, a holistic, rather than reductionist view in performance sport, the value of upskilling staff versus adding more specialists, the importance of a “Human First” approach to athletes, how data is either useful, useless or interesting, and so much more. Terrific insights from one of the best in the business.

Lay-Ups In This Episode

1)             Start from the game itself and work backwards.

2)             All data has a life cycle.

3)             Never stop learning

Performance Insights From This Episode

1.    Coaches - What is the emotion of the day in your training program?

2.    There is tremendous value in having independent sports science experts to design assist in designing your sports science program (rather than solely relying on industry support).

3.    As Charlie Francis used to say  “learn from your athletes” (It’s not a one-way street).

The “Big Rocks” - Fergus' Tip

Find mentors to gain experience and learn as much as you can from your athletes (not just you teaching them).

About Dr. Fergus Connolly

Perhaps the only person in the world who has worked at the highest levels of Premier League soccer, international rugby, the NBA, NFL, and NCAA - where he’s currently the Performance Director for Michigan Football. Fergus is also the author of the fantastic and unique book, Game Changer, which cuts through the hype and myths to show you what really works, sharing details of how the most elite teams from around the world apply the latest knowledge, research, sports science, and technology to achieve excellence. Follow Fergus on Twitter

S2 EPISODE 1 - Fat Loss Nutrition, Overcoming Roadblocks & Achieving Compliance w/ Danny Lennon

In Season 2 Episode 1, Dr. Bubbs chats with Danny Lennon MS, founder of Sigma Nutrition, about all things weight loss: foundational principles of weight loss, food quality, the impact of fiber and protein on palatability, is low-carb superior to a low-fat diet, behavior change secrets, and strategies for promoting successful, long-term weight loss. Great insights and practical tips from Danny!

Lay-Ups From This Episode

1)             The overarching theme for all successful diets is caloric restriction

2)             Increases in protein promote superior satiety and thermic effect of food compared to carbohydrates and fats.

3)             Compliance is an overwhelming predictor of weight loss success.

Performance Tips In This Episode

1)            Fuel for the work required.

2)            Elite athletes – equal distribution of protein across the day

3)            Lack of sleep leads to direct effects on appetite and desire for hyper-palatable foods.

The “Big Rocks” - Danny’s Tip

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 Danny Lennon

Founder of Sigma Nutrition and the popular podcast Sigma Nutrition Radio. He has a formal scientific background in academia, completing a master’s degree (MSc.) in Nutritional Sciences at University College Cork. During this time Danny researched vitamin D, directly under the world-renowned researcher Professor Kevin Cashman.  Danny also works as a performance nutritionist to professional MMA fighters, professional boxers and competitive powerlifters. He has consulted w several teams in a number of sports ad has an online coaching service helping a wide array of clients with nutrition related issues. Outside of the nutrition world, Danny is a Brazilian Jiu-Jitsu blue belt, raw powerlifter and a life-long Arsenal fan.