S2 EPISODE 36 - Fueling Endurance Athletes & Periodizing Body Composition w/ Dr. Trent Stellingwerff PhD

Dr. Bubbs interviews renowned physiologist Dr. Trent Stellingwerff PhD to discuss Eliud Kipchoge's record-breaking performance at the Berlin Marathon and the fueling strategies of elite marathoners. He also talks about the role of glycogen availability as a training regulator and the purposeful application of low carb availability training sessions in elite performers. As well, Trent dives into his past research into body composition periodization in endurance athletes and how it can impact athletic performance, injury risk and illness over a career. He shares insights into daily caloric restriction and weekly bodyweight loss targets as well as factors to consider before implementing this strategy with athletes. Finally, Trent shares his tips for recreational runners on improving performance and health and avoiding the trap of trying to ‘fuel like the pros’. Fantastic insights from a world-leader!

Research Papers

Body Composition Periodization in an Olympic-Level Female Middle-Distance Runner Over a 9-Year Career

 

About Dr. Trent Stellingwerff PhD

Dr. Trent Director Stellingwerff PhD of the Innovation and Research division at the Canadian Sport Institute _ Pacific. An experienced researcher, Trent has more than 40 peer-reviewed scientific publications and is currently on the editorial board for the International Journal of Sports Physiology and Performance and the International Journal of Sports Nutrition & Exercise Metabolism. He has co-authored six book chapters focusing on the role that nutrition can play in supporting elite athlete performance, including a chapter on ’Nutrition for the Endurance Athlete’, for the newest version of the 2013 IOC Sports Nutrition Encyclopaedia. Trent has attended numerous World Championships and Olympic Games as part of Team Canada’s Integrated Support Team and consults w several Olympic athletes from around the world, including his wife Hilary, who competed for Canada in the 1500m at the 2012 Games.

Follow Trent on Twitter @TStellingwerff

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 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 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