S3 EPISODE 22 - Athlete Asymmetry & Impacts on Performance and Return To Play w/ Chris Bishop MS

Season 3, Episode 22

Dr. Bubbs interviews Chris Bishop MS, Senior Lecturer in Strength and Conditioning at the London Sport Institute and current Chairman of the Board of Directors for the UK Strength and Conditioning Association. In this episode, Chris discusses his research in inter-limb asymmetries or differences in strength and power in athletes. He shares current assessment methods to detect asymmetries and how they impact performance in athletes. Chris also talks about the various methods that can be used to correct or limit asymmetries in athletes, as well as whether a ‘threshold’ exists for asymmetries, and when practitioners should address an asymmetry in athletes. Finally, he shares his thoughts on return to play and the evolution of research in athlete asymmetries.

Summary of This Episode

5:00 – Chris’ background

10:00 – Definition of asymmetries in performance

14:00 – Assessment methods for asymmetries

17:00 – How do asymmetries impact performance in athletes?

28:30 – What methods can be used to correct or limit asymmetries in athletes?

32:30 – When do you really need to address asymmetry in athletes?

40:00 – Return to play - how do asymmetries impact injured athletes?

Links to Chris’s Research Project

https://www.researchgate.net/project/Inter-limb-Asymmetries-Methods-of-Calculation-Effects-on-Physical-Performance-and-Training-to-Reduce-Imbalances

About Chris Bishop MS

Chris Bishop is a Senior Lecturer in Strength and Conditioning at the London Sport Institute, Middlesex University, where he is the Programme Leader for the MSc in Strength and Conditioning. Chris is also the current Chairman of the Board of Directors for the UK Strength and Conditioning Association. Stay tuned to Chris’s work on Twitter.

S3E21: Effects of Protein Supplementation on Strength and Fat-Free Mass w Dr. Rob Morton PhD(c)

Season 3, Episode 21

Dr. Bubbs interviews Rob Morton, PhD Candidate in the Protein Metabolism Research Laboratory under the mentorship of Dr. Stuart Phillips at McMaster University. In this episode, Rob talks about his research into the effects of protein supplementation on strength and fat-free mass. He’ll highlight just how much of a benefit (or not) protein supplementation has when combined with strength training, if athletes need more protein than recreational trainees, and how much protein type really matters. Rob also discusses the impact of protein supplementation on fat-free mass, if there is an upper threshold for muscle protein synthesis, and what happens to protein excess in the body. Finally, Rob shares key insights on how protein requirements change as you age, effects on kidney health, and the evolution of research in this area.

Summary of This Episode

5:00 – Rob’s background

10:30 – Benefits of added protein supplementation for athletes

12:00 – How much does training impact your gains vs. protein supplementation?

13:00 – Protein types – Does it even matter?

14:30 – What is the proposed upper threshold for muscle protein synthesis?

17:00 – How is excessive protein intake utilized in the body?

19:00 - Is 1g per pound bodyweight still a good heuristic?

22:30 -  How to achieve higher doses of protein as we age?

30:30 -  Protein intake and kidney health

36:00 – General heuristics on protein and health

40:00 – The evolution of research on protein and health

About Dr. Rob Morton PhD

Robert Morton is a PhD Candidate in the Protein Metabolism Research Laboratory under the mentorship of Dr. Stuart Phillips at McMaster University. Rob’s passion is understanding how exercise and nutrition mediate skeletal muscle size, and why there is individual variability. Rob combines his background in Strength and Conditioning with his academic training to provide a practical and evidence-based appraisal of current dogma in sport science. Indeed, Rob’s research has been published in leading sport science journals and has been featured in a number of media outlets including The New York Times, The Globe and Mail, Global News, Men’s Health and Sports Illustrated.

S3E2: Bodybuilder Nutrition, Re-Feed Strategies & Muscle Dysmorphia w/ Dr. Lachlan Mitchell PhD

Season 3, Episode 2

Dr. Bubbs sits down with Dr. Lachlan Mitchell PhD from Australia to discuss whether competitive bodybuilders are using evidence-based nutrition strategies to manipulate their physiques.

Summary of Episode

3:30 – Lachlan’s research study in male bodybuilders

8:00 – How long should a prep phase be?

14:30 – Is it possible to build lean muscle and get leaner at the same time?

18:00 – Carbohydrate intake differences the UK, USA and Australia

22:00 – The use of “re-feed” strategies

25:00 – Aerobic training volume, personal preference, and “peak week”

29:45 – The impact of getting leaner on resting metabolic rate (RMR) 

34:00 – How are hormone level impacted during cutting-phase?

38:00 – Impact of hunger hormones during weight-cutting

40:15 – “Peak Week” weight-cutting strategies; water-loading, diuretics, etc.

43:30 – Muscle dysmorphia – definition, population trends and red flags

53:45 – Evolution of body building strength gains 

Research Papers

Dietary Intake of Competitive Bodybuilders

Do Bodybuilders Use Evidence-Based Nutrition Strategies to Manipulate Physique?  

About Dr. Lachlan Mitchell PhD

Dr. Lachlan Mitchell PhD is a dietitian and exercise scientist in the Department of Exercise and Sport Science at The University of Sydney. His research focuses on the physiological impact of body composition change through manipulation of nutrition and exercise variables. Follow Lachlan on Twitter @lachmitch5195 

S3E1: Vitamin D & Athletes - Impacts on Immunity and Exercise-Induced Muscle Damage w Dr. Daniel Owens PhD

Season 3 Episode 1

Dr. Bubbs kicks off the year talking vitamin D, performance and which supplements can impact exercise-induced muscle damage with expert Dr. Daniel Owens PhD. In this episode, Daniel reviews the history of vitamin D research, how vitamin D may impact athletic performance, variations in vitamin D status amongst athletes and different ethnicities, as well as suggestions for testing and supplementation. Dan also discusses his work on exercise-induced muscular damage, reviewing the physiology of recovery and how certain functional foods can impact various stages of the recovery process.

Summary Of Episode

1:30 – Brief history of vitamin D

8:45 – How may vitamin D impact athletic performance

15:45 – Vitamin D variation between athletes

19:50 – Ethnicity and vitamin D status

24:15 – Mega-dosing with vitamin D supplements

30:30 – Exercise-induced muscle damage (EIMD) and biomarkers

32:00 – Cherry juice, polyphenols and EIMD

35:45 – Omega-3 fats and EMID

44:00 – Evolution of research on vitamin D and athletic performance

About Dr. Daniel Owens PhD

Dr. Dan Pardi PhD is a lecturer in cellular and molecular sport and exercise science at Liverpool John Moores University, a sport nutrition consultant to the Warrington Wolves professional rugby league club, and former performance nutritionist for England Rugby Football Union (the RFA).

Follow Dan on Twitter  @Dan_Owie.

Links to Research Papers

Efficacy of High Dose Vitamin D Supplements for Elite Athletes

Exercise-induced muscle damage: what is it, what causes it and what are the nutritional solutions? 

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