Recovery

S4E10: Creatine, Female Athletes & Applications in Concussion w/ Dr. Krissy Kendall, PhD

Season 4, Episode 10

Dr. Marc Bubbs interviews Dr. Krissy Kendall, Ph.D lecturer in the School of Medical and Health Sciences at Edith Cowan University in Perth, Western Australia.

SUMMARY OF EPISODE

3:00 – Krissy’s background

9:00 – Creatine 101

12:00 – Debunking creatine myth #1 – creatine makes you bulky?

14:30 - Debunking creatine myth #2 – creatine makes you gain weight?

17:00 - Benefits of creatine for endurance and recovery

20:30 - Debunking creatine myth #3 – creatine causes dehydration?

27:00 – Effect of creatine on bone mineral density

31:00 – Sources of natural creatine and reasons for supplementation

36:00 – Creatine and traumatic brain injury (mTBI)

About Dr. Krissy Kendall, PhD

Krissy Kendall, Ph.D., is a lecturer in the School of Medical and Health Sciences at Edith Cowan University in Perth, Western Australia. Her research areas and interests include physiological and performance adaptations to high-intensity interval training, dietary interventions to enhance the effects of physical activity, and methods of evaluating body composition.

Dr. Kendall received her master's and Ph.D. from the University of Oklahoma, studying exercise physiology. She holds certifications through the National Strength and Conditioning Association (CSCS*D), International Society of Sports Nutrition (CISSN), and American College of Sports Medicine (EP-C).

@KrissyKendall1


Research Papers

The potential therapeutic effects of creatine supplementation on body composition and muscle function in cancer.

Ingesting a preworkout supplement containing caffeine, creatine, β-alanine, amino acids, and B vitamins for 28 days is both safe and efficacious in recreationally active men.

Women and exercise in aging.

Questions?

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S4E6: REWIND – Immunity, Recovery & Low Energy Availability

Season 4, Episode 6

Dr. Bubbs REWINDS the tapes to bring you a highlights podcast on immunity and recovery.

SUMMARY OF EPISODE:

Dr. David Pyne, PhD provide a brief overview of how the immune system works, how it’s impacted by exercise and what testing tells us about athletes.

Christy Aschwanden, author of Good To Go, then talks about what big data can tell us about recovery and how to incorporate periodized recovery into your routine.

Sport dietician Jen Sygo, MSc shares the importance of adequate fueling for elite sport and the consequences of low energy availability (LEA) on health and performance

Pperformance nutrition director at PN Brian St-Pierre talking vitamin D and immunity.

Miguel Mateas, PhD(c) discusses stress, the gut brain connection and how this can deeply impact your overall health.


LISTEN TO FULL EPISODES:

Dr. David Pyne, PhD – S2E44

Christy Aschwanden – S3E19

Jen Sygo, RD, MS – S2E26

Brian St-Pierre, RD, MS – S2E3

Miguel Mateas, PhD – S2E28

 

QUESTION:

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S4E3: Performance Nutrition in Practice: Insights & Challenges in Pro Basketball w/ Marie Spano, MS

Season 4, Episode 3

Dr. Bubbs interviews Marie Spano, MS one of the country’s leading sports nutritionists currently working for the Atlanta Hawks, Atlanta Falcons and Atlanta Braves.

SUMMARY OF EPISODE

3:30 – Marie’s background in nutrition and sport

6:38 – Marie’s philosophy on performance nutrition

8:12 – Where Marie starts with her pro athletes

11:45 – Marie’s recovery pillars; regular meals, food right away post-practice, and hydration

13:50 – Train the trainer: get veteran players to eat with rookies to ‘nudge’ younger athletes in the right direction.

16:40 – Immuno-nutrition strategies to fight off cold and flu

19:20 – Travel strategies to support recovery and immunity when athletes are traveling

23:40 – Challenges when working with professional athletes

26:00 – Marie’s take on Game Changers and how athletes can navigate conflicting nutrition advice

30:40 – The value of finding the middle ground when making nutritional changes

32:00 – Where Marie sees the future of performance nutrition

ABOUT MARIE SPANO, MS

Marie A. Spano, MS, RD, CSCS, CSSD, is one of the country’s leading sports nutritionists. She  is the sports nutritionist for the Atlanta Hawks, Atlanta Falcons and Atlanta Braves. She combines science with practical experience to help Olympic, professional, and recreational athletes implement customized nutritional plans to maximize athletic performance. Also a nutrition communications expert, Spano consults with leading food, beverage, and supplement companies regarding public relations and communications strategies.


Follow Marie on Twitter

MarieSpano.com

Question?

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S4E1: Ultra-Marathon Nutrition: Fueling Training, Recovery & Competition w/ Dr. Justin Roberts PhD

Season 4, Episode 1

Dr. Bubbs interviews Dr. Justin Roberts, PhD, to discuss his recent work contributing to the JISSN position stand on nutritional considerations for single-stage ultra-marathon training and racing. In this episode, Justin highlights the multiple factors influencing the daily caloric and specific protein requirements for ultra-marathoners.


SUMMARY OF EPISODE

2:00 – Justin’s background in nutrition and ultra-marathon

5:00 – Factors influencing your daily caloric needs as ultra-runner

10:15 – Protein intake and recovery

14:15 – Potential benefits of training with low-carb availability

18:30 – Race Day nutrition and lead-up to competition

22:30 – The role of tryptophan in central fatigue and potential effects of BCAAs

30:00 – The high degree of inter-individual variability in fueling strategies during ultra-marathons

33:00 – Sweat lose during ultra-marathons & what the research says around electrolytes

36:30 – Supplements for race day during ultra-marathons

39:00 – Justin’s experience competing in the ultra-marathon

ABOUT JUSTIN ROBERTS, PHD

Justin is a Principal Lecturer in Sport and Exercise Sciences at Anglia Ruskin University in Cambridge where he specialises in applied nutrition, with a central aim of exploring dietary and nutrient/supplementation strategies to support exercise training and recovery, cardio-metabolic health and sports performance. His current research interests involve the use of ‘calorie restriction mimetic’ nutrients on physiological mechanisms associated with fat oxidation and weight management.

With over 20 years’ experience in sport and exercise physiology and nutrition, Justin has worked at various institutions including the British Olympic Medical Centre (London), Brunel University (where he completed his PhD), Victoria University (Melbourne) and the University of Hertfordshire.

Follow Justin on Twitter


RESEARCH LINKS:

International Society of Sports Nutrition Position Stand: nutritional considerations for single-stage ultra-marathon training and racing.

Question?

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