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Is more protein always better? In this episode of We Do Science, I’m joined by Professor Nick Burd to explore protein nutrition, muscle adaptation and why the amount of protein we eat is only part of the story. Returning to the podcast after six years, Nick shares insights from his research at the University of Illinois into protein metabolism and the food matrix: how a food’s structure and surrounding nutrients influence the way our bodies respond to it. From eggs and salmon to whey and casein, we examine what we can learn from studying whole foods alongside isolated proteins and supplements. We discuss the difference between maximal and optimal protein intake, why muscle protein synthesis shouldn’t automatically be equated with muscle growth, and how protein strategies may differ between strength and endurance athletes. We also explore anabolic resistance, muscle quality and the questions researchers are still working to answer. Whether you’re a sports nutrition practitioner, coach, athlete or student, this conversation offers a closer look at how to interpret protein research and apply it in practice, with a reminder of the central role of consistent exercise in supporting muscle adaptation. Subscribe to We Do Science for more conversations on the science and practice of performance nutrition. Connect with Nick: LinkedIn: https://www.linkedin.com/in/nicholasburd/ Connect with Laurent: Substack: https://substack.com/@laurentbannock Website: https://www.laurentbannock.com Instagram: https://www.instagram.com/laurent_bannock Chapters: 01:59 Protein, the food matrix and the questions ahead 03:03 Nick’s background and research 06:25 A career investigating protein metabolism 09:03 Making sense of muscle protein synthesis 12:28 Muscle remodelling versus muscle growth 14:30 How protein research shapes recommendations 16:52 Understanding the protein RDA 23:21 Individual responses and personalised nutrition 25:36 Maximal versus optimal protein intake 29:59 Food first, supplements and questions about timing 31:42 Strength versus endurance athletes 33:20 Looking beyond total protein intake 35:29 Understanding the food matrix 36:08 Lessons from eggs, salmon and minced meat 41:54 Whey, casein and attempts to improve the response 46:58 Exercise, protein and anabolic resistance 50:45 Anabolic resistance in different populations 54:45 Muscle size, strength and quality 59:52 Are we too focused on protein quantity?

On this episode of We Do Science, Dr Laurent Bannock welcomes back Dr Dana Lis, registered dietitian and performance nutrition practitioner, alongside chef and nutritionist Nicki Strobel, to discuss their paper Plate to Performance: Culinary Nutrition Support for Professional Road Cycling, part of the UCI Sports Nutrition Project. Drawing on years of experience in elite cycling, Dana and Nicki explain how the culinary nutrition team of nutritionists, chefs and soigneurs turns evidence into food riders will actually eat across Grand Tours, Classics and training camps. The conversation covers the chef–nutritionist relationship, on-bike fuelling, menu planning around stage demands, and how power meter data, doubly labelled water and continuous glucose monitors inform daily decisions. Laurent, Dana and Nicki also discuss educating riders in a decentralised sport, building buy-in across the team, planning for illness, crashes and kitchens without power, and where the journey from science to plate most often breaks down. With lessons that apply well beyond cycling, this episode offers sports nutritionists, chefs, coaches, students and athletes a practical look at how performance nutrition is delivered in the real world. Subscribe for more conversations exploring the science and practice of sports nutrition. Read the paper: Plate to Performance: Culinary Nutrition Support for Professional Road Cycling https://journals.humankinetics.com/view/journals/ijsnem/36/3/article-p335.xml Connect with Dana: LinkedIn: https://www.linkedin.com/in/dr-dana-lis/ Connect with Nicki: LinkedIn: https://www.linkedin.com/in/nicki-strobel-44b41347/ Connect with Laurent: Substack: ⁠https://substack.com/@laurentbannock⁠ LinkedIn: ⁠https://www.linkedin.com/in/laurentbannock/⁠ Instagram: ⁠https://www.instagram.com/laurent_bannock⁠ Website: ⁠⁠https://www.laurentbannock.com Chapters: 00:00 Introduction 03:13 Welcoming Dana and Nicki to We Do Science 04:31 Bridging the gap between science and practice 06:35 Dana's background and career 10:08 Nicki's journey from Michelin-star chef to pro cycling 15:20 How the Plate to Performance paper came about 20:38 Why chefs and nutritionists need a shared language 23:18 Cooking on the road: chefs, hotels and logistics 26:27 Prioritising nutrition interventions 28:41 The chef–nutritionist relationship 33:12 On-bike nutrition and the role of soigneurs 38:02 Keeping the evidence intact across the team 42:01 Planning menus around race demands 45:15 Day types, fuelling time points and daily adjustments 49:56 The data behind fuelling decisions 52:55 Energy availability and RED-S in the field 56:16 Turning precise numbers into real meals 59:36 Rider education in a decentralised sport 1:04:06 Building rider buy-in 1:07:11 Working through the rider's support network 1:11:04 Establishing yourself in a new team 1:15:25 When things go wrong on the road 1:17:26 Planning for illness and injury 1:22:09 Where the science breaks down in practice 1:24:47 What Dana and Nicki have changed their minds on

We Do Science with Dr Laurent Bannock returns, now with video! In this first episode back, Laurent welcomes Professor Michael Gleeson, Emeritus Professor of Exercise Biochemistry at Loughborough University, to explore the four Ps of performance nutrition: personalise, periodise, pre-fuel and prepare. Drawing on his research and experience in sports nutrition, Michael explains how this framework can help practitioners turn scientific evidence into practical decisions for their athletes. The conversation covers carbohydrate fuelling, hydration, gut training and supplements, alongside the importance of adapting nutrition strategies to training demands, individual preferences and the realities of competition. Laurent and Michael also discuss the role of wearables and testing in personalised nutrition, the challenges of supplement marketing, and why more information doesn’t always lead to better decisions. With examples from football and endurance sport, this episode offers sports nutritionists, coaches, students and athletes a practical look at choosing, applying and evaluating nutrition strategies. Subscribe for more conversations exploring the science and practice of sports nutrition. Connect with Michael: LinkedIn: https://www.linkedin.com/in/michael-gleeson-218565b9/ Connect with Laurent: Substack: https://substack.com/@laurentbannock LinkedIn: https://www.linkedin.com/in/laurentbannock/ Instagram: https://www.instagram.com/laurent_bannock Website: ⁠https://www.laurentbannock.com Chapters: 00:00 Introduction02:47 Welcoming Michael back to We Do Science04:18 Michael’s background and research08:06 Why develop the four P's of performance nutrition?14:18 Using the framework to guide decisions19:40 Personalise: tailoring nutrition to the athlete24:22 Personalisation, testing and getting the basics right30:28 Periodise: matching nutrition to training demands34:11 Gut training and rehearsing competition nutrition37:23 Pre-fuel: preparing for competition43:22 Prepare: hydration, fuelling and supplements49:19 Athlete preferences and practical problem-solving52:27 Cultural considerations and World Cup nutrition55:29 Choosing what belongs in the framework56:35 Supplement evidence and marketing1:03:38 Applying and evaluating the four Ps1:05:35 The future of personalised sports nutrition1:09:05 The future of sports nutrition textbooks

We Do Science is back — and this time, you can watch as well as listen. Launching Friday 25 September, Season 2 brings a new series of conversations exploring the science and practice of sport and exercise nutrition. Following 182 audio episodes published between 2014 and 2023, this new chapter introduces video on Spotify, with audio available for listeners who prefer to tune in on the move. Watch the trailer for a taste of what’s ahead, and follow We Do Science so you’re ready for the first episode. Explore the original audio archive here on the show page.

Episode 188 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Embracing the Ethos of Scientific Scepticism" with Dr Nick Tiller PhD (Harbor-UCLA, USA) and Prof Stu Phillips PhD (McMaster University, Canada) Discussion Topics Include: Snake oil and fraudulent claims in the health, wellness and sports nutrition industryBad science and its impact on research and practiceWhy being a responsible sceptic requires a comprehensive set of critical thinking skillsWhy having the courage to confront pseudoscience can potentially alter the paradigm, and reverse the current emphasis on marketing over science Key Paper(s) / Book(s) Referred to: How Skepticism (not Cynicism) Can Raise Scientific Standards and Reform the Health and Wellness IndustryBaseless claims and pseudoscience in health and wellness: A call to action for the sports, exercise, and nutrition-science communityThe Skeptic's Guide to Sports Science Related Podcast Episodes: #123 - "Nutrition and single-stage ultra-marathon" with Dr Nick Tiller 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 187 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Creatine: Beyond Strength and Power" with Dr Scott Forbes PhD (Brandon University, Canada) Discussion Topics Include: Summary of dietary sources and mechanisms of action of Creatine Monohydrate and its potential impact on adaptions to resistance training, strength, power and muscle hypertrophyEmerging research for novel applications of Creatine on health, cognitive functions, immunity, glycogen storage,  and in particular endurance training and performance Key Paper(s) / Book(s) Referred to: Creatine Supplementation and Endurance Performance (paper currently in final review stage) Related Podcast Episodes: #147 - "Creatine myths and common questions" with Dr Scott Forbes 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 186 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Nutrition for the Prevention and Treatment of Sports Injuries in Athletes" with Professor Craig Sale PhD (Manchester Metropolitan University, UK) Discussion Topics Include: Epidemiology of injuries in athletesThe scientific evidence and relevance to athletesNutrition to prevent and treat muscle injuriesNutrition to prevent and treat bone injuriesNutrition to prevent and treat tendon and ligament injuries Key Paper(s) / Book(s) Referred to: Nutrition for the Prevention and Treatment of Injuries in Track and Field Athletes Related Podcast Episodes: #110 - "Nutrition Support for Exercise Induced Injury" with Professor Kevin Tipton#159 - "Exercise induced muscle damage: What is it, what causes it and what are the nutritional solutions?" with Dr Daniel Owens and Professor Kevin Tipton 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 185 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Restricting Carbs and its Impact on Physical Activity & Metabolism" with Professor Javier Gonzalez PhD (University of Bath, UK) Discussion Topics Include: Fuel use  and changes during activity and restBlood sugar and insulin responses to sugar and carbohydrate restrictionSugar restriction and blood lactate concentrationsFat oxidation rates after various types of mealsChanges in metabolism as a result of sugar and carbohydrate restriction and wether that actually results in physical activity and total energy intake differencesPros and cons to sugar and carbohydrate restriction for health, body composition and performance Key Paper(s) / Book(s) Referred to: Restricting sugar or carbohydrate intake does not impact physical activity level or energy intake over 24 h despite changes in substrate use: a randomised crossover study in healthy men and women Related Podcast Episodes: #173: "CHO feeding formats: impact on CHO oxidation during exercise" with Dr Mark Hearris#170: "Nutrient timing and metabolic regulation" with Professor James Betts 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 184 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Plant-Based Sports Nutrition" with Professor Enette Larson-Meyer PhD RD (Virginia Tech, VA, USA) Discussion Topics Include: Defining "plant-based nutrition"Benefits of a plant-based diet and special considerations for athletesNutrient absorption issues with plant-based dietsREDs risks and getting adequate calories from plant-based foodsImpact of plant-based diets on training adaptations and exercise performance Key Paper(s) / Book(s) Referred to: Plant-Based Sports Nutrition (book)Benefits of a plant-based diet and considerations for the athlete Related Podcast Episodes: #165 "Plant based and vegan diets in sport and exercise" with Dr Nanci Guest 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 183 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Hormones, Health and Human Potential" with Dr Nicky Keay MB BChir MRCP  (Honorary Clinical Lecturer, Division of Medicine, University College London, UK). Discussion Topics Include: How hormones play a crucial role in determining healthHow hormone networks provide the feedback mechanism by which our lifestyle and behaviours enable us to reach our personal (and athletic) potential.Lifestyle factors and their influence on health through hormone networksHarnessing hormones as preventative and supportive medicineAthlete performance mediated by hormonesImbalances in behaviours causing hormone dysregulation  Key Paper(s) Discussed / Referred to: Hormones, Health and Human Potential (book) Related Podcast Episodes: #148: "Relative energy deficiency: Research to practice" with Dr Nicky Keay 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 182 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Advising Nutritional Supplements" with Dr Floris Wardenaar PhD  (Arizona State University, USA). Discussion Topics Include: Considerations on how sports health professionals perceive and prescribe nutritional supplementsResearch into self-reported knowledge and attitudes on nutritional supplements and third-party testing Conveying the most appropriate knowledge on supplements to athletes and other sports health and fitness professionals Key Paper(s) Discussed / Referred to: How Sports Health Professionals Perceive and Prescribe Nutritional Supplements to Olympic and Non-Olympic AthletesNutritional Supplement Use by Dutch Elite and Sub-Elite Athletes: Does Receiving Dietary Counseling Make a Difference? Related Podcast Episodes: #169:  "Food first, but not always food only" with Professor Graeme Close 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 181 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Flexible Dieting" with Alan Aragon MS (California State University, USA). Discussion Topics Include: Origins and evolution of flexible dieting as a field-tested method for achieving optimal body composition, health and performanceWhy the public are confused as to what we should eat, and why even experts disagree with each otherWhy scientific literacy is necessary to navigate the minefield of misinformationWhy no single diet is for everyoneRigid versus flexible dietary controlDichotomous thinking: the backbone to rigid dietary controlDiscretionary calories: why all foods can fit when properly moderated Key Paper(s) Discussed / Referred to: Flexible Dieting (book)International society of sports nutrition position stand: diets and body composition Related Podcast Episodes: #100 - "Diets and Body Composition" with Alan Aragon MS and Brad Schoenfeld 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 180 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Physiological & Nutritional Considerations for Training and Body Composition in Females" with Professor Abbie Smith-Ryan (University of North Carolina, USA). Discussion Topics Include: Gender as an important contextual consideration in training and nutrition recommendations for exercising femalesResearch on females relevant to sport and exercise science and nutritionIssues with body composition assessment and manipulation in femalesThe effects of nutrient timing on training adaptations in resistance-trained femalesThe acute effect of exercise modality and nutrition manipulations on post-exercise resting energy expenditure and respiratory exchange ratio in women Podcast Episode Transcript: Download PDF Copy Key Paper(s) Discussed / Referred to: The effects of nutrient timing on training adaptations in resistance-trained femalesThe acute effect of exercise modality andnutrition manipulations on post-exercise restingenergy expenditure and respiratory exchangeratio in women: a randomized trial Related Podcast Episodes: #172: "Nutrition for female athletes' with Professor Kirsty Elliot-Sale & Dr Jose Areta#148: "Relative energy deficiency: Research to practice" with Dr Nicky Keay#132: "Nutrition and athlete bone health" with Prof Craig Sale and Dr Kirsty Elliot-Sale 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 179 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "In the Trenches with a Performance Nutritionist" with featuring Matt Jones MSc SENR,  Nutrition Consultant with West Ham United FC and the Scottish FA (UK). Discussion Topics Include: Matt's unique education pathway and career journey to his current role as a Nutrition Consultant with West Ham United FC and the Scottish FA.Reflections on standout moments over the years , that have helped shape him as a practitioner today.Insight into the role of a nutrition consultant working with elite men's football clubs and national teams.Thoughts, reflections, and advice to current and aspiring performance nutritionists. Podcast Episode Transcript: Download PDF Copy Key Paper(s) & Resources Discussed / Referred to: N/A Related Podcast Episodes: #168: "In the Trenches" with Aimee-Ellen O'Keeffe MSc SENR#166: In the trenches: How to build a career in professional sport with Dr James Morehen#161 - "In the Trenches" with Charles Ashford MSc SENR#157 - "In the Trenches" with Rich Chessor MSc SENR#120 - "American Football: In the Trenches - Performance Nutrition Practice Insights" with Pratik Patel MS RD#85 - 'High Performance Science & Practice: In the Trenches' with David Joyce MSc 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 177 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "In the Kitchen with a Performance Chef" with Chef Rachel Muse (Talk Eat Laugh, UK). Discussion Topics Include: Chef Rachel's journey from studying mathematics to becoming a highly trained chef: from luxury hotel "haute cuisine" to working as a private chef to elite football playersThe private performance chef's perspective on performance nutrition: "science to plate" and client experiences that performance nutritionists should be aware of"Passing the baton": from nutritionist to chef as part of the athlete's support team Podcast Episode Transcript: Download PDF Copy Key Paper(s) Discussed / Referred to: N/A Related Podcast Episodes: This is the first interview with a performance chef, with more planned! 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