Training

S2E24: Sprinters, Hockey Players & Relative Energy Deficiency in Sport (RED-S) w/ Jen Sygo MSc RD

SEASON 2, EPISODE #24

Dr. Bubbs interviews Jen Sygo RD MS, Performance Nutritionist for the NBA’s Toronto Raptors and Athletics Canada to talk relative energy deficiency in sport (RED-S). In this episode, Jen will discuss her recent study on REDS in female sprinters, share primary red flag symptoms and secondary ones to watch out for, and talk about the common misconception of low energy availability in power and sprint sports, and the consequences on performance. Jen also shares new insights on within day energy balance, the difficulties in assessing energy intake and expenditure, when athletes are “circling the drain” and share her experience working with NHL hockey players during the grueling playoff run and fueling in compressed competition schedules. 

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About Jennifer Sygo

Jennifer Sygo MS is Registered Dietitian and Performance Nutritionist for the Toronto Raptors and Athletics Canada. She is the author of Unmasking Superfoods, a national best-seller in Canada in 2014. Find out more at JenniferSygo.com and follow Jen on Twitter.


Link to Research Paper

Prevalence of Indicators of Low Energy Availability in Elite Female Sprinters

S2E23: Workload Monitoring & Player Development in the NBA w/ Ramsey Nijem DSc

SEASON 2, EPISODE #23

Dr. Bubbs interviews Ramsey Nijem DSc, the Head Strength and Conditioning Coach for the NBA’s Sacramento Kings. In this episode, Ramsey will discuss workload monitoring in team sport, the acute to chronic ratio and the relationship that exists between workload, fatigue, and injury. He’ll share his insights on the fine balance between pushing athletes too hard and not hard enough, how to balance out workloads in team sports when players are logging vastly different minutes, as well as navigating the inter-individual responses to training and why some players can tolerate much more than others. Ramsey also talks about the role of sleep and nutrition in recovery, highlights some of the fundamental exercises he uses with the Sacramento Kings players and much more. 

About Ramsey Nijem

Ramsey Nijem DSc is the Head Strength and Conditioning Coach for the NBA’s Sacramento Kings responsible for all aspects of sport performance including strength and conditioning, sport science, and nutrition. Ramsey earned his M.S. from the Center for Sport Performance at California State University, Fullerton and is currently a Doctor of Science candidate studying Human and Sport Performance.

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

 

S2E7: Ketone Supplements & Endurance Exercise Performance with w Dr. Brianna Stubbs PhD

SEASON 2, EPISODE #7

Dr. Bubbs interviews ketone expert Dr. Brianna Stubbs PhD to discuss the impact of supplemental ketones on endurance exercise performance. In this episode, Brianna explains the differences between endogenous and exogenous ketosis, the anti-inflammatory and antioxidant effects of ketones, and the impact of ketone supplements on blood glucose and lactic acid levels, as well as endurance time-trial performance. She also discusses research on exogenous ketone effects on satiety and potential implications for weight loss. Fantastic insights here from Brianna!

About Dr. Brianna Stubbs

Dr. Brianna Stubbs is a British rower and research scientist who won two gold medals for Great Britain at the 2013 and 2016 World Rowing Championships. She was the youngest person to row across the English Channel when she completed the feat in 2004, at the age of 12. Her research is focussed on ketone metabolism in athletes, the effects of different ketone supplements on human physiology, and the effects of ketone drinks on appetite. Follow Dr. Brianna Stubbs on Twitter and check out HVMN.com.

Research Link

Nutritional Ketosis Alters Fuel Preference and Thereby Endurance Performance in Athletes 

S2E5: Strength Training for Women - CrossFit, Olympic & Powerlifting w Isabel Lahela

SEASON 2, EPISODE #5

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.

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.

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.

S2E2: Evolution of Sport Science, Big Data & Changing The Game w Dr. Fergus Connolly

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.


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.