S2E43: Making Weight, Combat Sports & Performance Nutrition w Dr. Doug Kalman PhD

SEASON 2, EPISODE #43

Dr. Bubbs sits down with nutrition expert Dr. Doug Kalman PhD to talk about the physical demands of mixed-martial arts, boxing and other combat sports, the pre-camp testing Doug likes to use to assess his athletes, how far out from competition is ideal to start cutting weight, the reality of making weight on short notice, the dangers of old-school weight-making strategies during weigh-in week as well as Doug’s preferred methods to achieve the target weight. Doug also shares how a fighter's nutrition changes from weigh-in to fight night, factors to consider when traveling, and explains how combat sports are “chess with consequences”.

Summary ofEpisode

1:00 – How Doug got interested in nutrition

3:00 – What are the demands of combat sports?

5:45 – Pre-camp testing for combat sports

11:50 – Body composition assessment in fighters

14:45 – How far out from weigh-in is ideal in combat sports?

17:30 – Target weekly calorie deficits and bodyweight loss

19:00 – Meal frequency and weight-cutting

21:20 – Resting metabolic rate over a season with weight-cutting

23:10 –  Acute old-school vs. evidence-based strategies during weigh-in week.

28:20 – Post-weigh in nutrition to perform on fight night

36:45 – Pre-fight meal – factors to consider

43:00 – Combat sports = “chess with consequences”

45:15 – Doug’s one piece of advice for fighters 

About Dr. Doug Kalman PhD

Dr. Doug Kalman PhD is the co-founder of the International Society of Sports Nutrition (ISSN), Vice President of Scientific Affairs at Nutrasource, Adjunct Professor of Sports Nutrition at Nova Southeastern University, Sports Nutritionist for Hardknocks 365 (MMA training facility) and the United States Tennis Association (USTA), as well as a consultant to numerous professional and elite athletes. Follow Doug on Twitter @dougkalmanphdrd and Instagram @dougkalman.

Links to Research Papers

Nutrition and Weight Based Sports, MMA as a focus. NSCA-Japan Annual Conference January 2017

Resting metabolic rate in weight-cycling collegiate wrestlers compared with physically active, noncycling control subjects

Fight Club: How MMA Athletes Prepare and Make Weight

Other Resources

theIssn.org

Bookie Beatdown: TUF 21 - American Top Team vs. Blackzilians Fantasy Preview

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S2E21: Nutrition for Figure Competition Prep and Getting Lean w/ Alicia Bell

SEASON 2, EPISODE #21

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.

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

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S2E16: Dietary Supplements & The High Performance Athlete w Prof. Stuart Phillips PhD

SEASON 2, EPISODE #16

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.

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. 

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!”

S2E3: Vitamin D, Immunity & Supplementation in Athletes w Brian St. Pierre

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.

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.

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