Supplementation

S2E31: Nutritional Strategies for Elite Bodybuilders & Building Muscle w Dr. Andrew Chappell PhD

SEASON 2, EPISODE #31

Dr. Bubbs interviews nutrition expert and 5x British Bodybuilding champion Dr. Andrew Chappell PhD to discuss his research in elite male and female bodybuilders. In this episode, Andrew will discuss the overall energy intake and macro breakdown of elite bodybuilders: how much protein they consume, key differences in carb consumptions between bodybuilders who place in the top-5 versus the rest of the pack, and how fat intake differs between USA and British bodybuilders. Andrew also talks about the massive variance in caffeine intake, key factors like meal frequency and number of different food items consumed, and the most common supplementation practices amongst the best of the best. Andrew also shares his own insights from years of competing at the highest level.

About Dr. Andrew’s Chappell PhD

Andrew Chappell holds a Phd in Human Nutrition from the Rowett Institute where he specialized in the effects of the colonic gut microbiota and cereal science. Andrew has published in the area of cereal science, the gut microbiota, exercise and inflammation, dietary supplements and bodybuilding research. Andrew is also a completive Pro natural bodybuilder, he’s competed since 2006 and winning 5 British titles, and competing in 6 world championships 2 as a professional, where he took 3rd at the recent DFAC world finals in 2017. Andrew also competes in Strongman and powerlifting and has experience working with strongmen and bodybuilders from local to international level.


Research Papers

Nutritional strategies of high level natural bodybuilders during competition preparation.

Citrulline malate supplementation does not improve German Volume Training performance or reduce muscle soreness in moderately trained males and females.

https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0245-8 


S2E30: Muscle Science: Training to Failure, Testosterone & The Soy Controversy w Dr. Cody Haun PhD

SEASON 2, EPISODE #30

Dr. Bubbs sits down with hypertrophy and muscle science expert Dr. Cody Haun PhD. In this episode, Cody will discuss a few of his recent papers, starting with recovery responses to light versus heavy resistance exercise in young men and unpacking what's happening at the molecular level between light and heavy loads. Next, Cody shares the results and key findings from his research on high versus low responders to training, the biomarkers associated with low, moderate, and high responders to training. Finally, Cody addresses the soy protein controversy around supplementation and testosterone. Does it impact estrogen level? Does it impact fat accumulation? Fantastic insights from Cody.


S2E19: Periodization, Concurrent Training & Nutrition for Powerlifters w Greg Nuckols MS(c)

SEASON 2, EPISODE #19

Dr. Bubbs sits down with Greg Nuckols MSc, 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! 

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).


Research Articles

Macronutrient intake in Collegiate powerlifters participating in off season training