CoachingCues

There is likely no other dietary component that inspires as much debate, as far as strength & physique athletes are concerned, as protein. The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight. This number is based on the general population's estimated average requirement (EAR). However, athletes may require protein for more than just alleviating the risk of a deficiency. The question then becomes; how much dietary protein is required, optimal or even excessive? In this episode, Dr. Leigh Breen gives us an insight into the methodological issues behind current protein requirements and recommendations for the athletic population. 

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Leigh Breen's expertise centers on understanding how nutrition and exercise modulate muscle metabolism in healthy (i.e., athletes) and vulnerable (i.e., elderly, obese) populations. Dr. Breen has received extensive training in analytical techniques to study muscle protein metabolism in various subject populations at the whole-body and molecular levels. More specifically, Dr. Breen is interested in the molecular and metabolic interactive effects of exercise and nutrient provision in human skeletal muscle.

Leigh's ResearchGate: https://www.researchgate.net/profile/Leigh-Breen

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This is the 22nd episode of the weekly #coachingcues podcast! If you want to have your question answered by an expert, please head to www.coachingcues.org/ask

Identifying major hypertrophy stimuli and their sensors is one of the big remaining questions in exercise physiology. However, experimentally this is difficult to achieve: This partly may explain why there is still a large amount of uncertainty in the field, despite many studies. In this episode, Professor Henning Wackerhage gives us an update on potential candidates.

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Prof. Wackerhage studied and obtained his doctorate at the German Sport University in Cologne. He then became a lecturer in sports physiology at the University of Central Lancashire before moving to the University of Dundee and then as senior lecturer and reader to the University of Aberdeen in Scotland. Since 2016 he has been an Associate Professor of Sport Biology at the TUM. Prof. Wackerhage is a Molecular Exercise Physiologist and has published three textbooks in this field. He is specifically interested in the molecular mechanisms by which exercise improves our fitness and health. Focal points are the role of the so-called Hippo proteins in skeletal muscle, muscle aging (sarcopenia), the genetics of muscle mass, muscle fiber distribution and function, the mechanisms by which exercise influences cancer, and the association between the proteome, metabolome, athletic performance, and health.

Henning's ResearchGate: https://www.researchgate.net/profile/Henning-Wackerhage

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This is the 21st episode of the weekly #coachingcues podcast! If you want to have your question answered by an expert, please head to www.coachingcues.org/ask

You know it, I know it, we all know it: sleep is crucial. Sleeping less than 7 hours a night is associated with many health-related problems, such as cardiovascular disease and type 2 diabetes. On top of that, consistent sleep loss can affect your physical capabilities as well, including cardiovascular fitness and strength. Knowing this won't help you sleep better, though. Lifestyle factors such as working prolonged or irregular hours, social commitments, and family responsibilities can all contribute to inadequate sleep. In this episode, Greg gives us plenty of practical tips for better sleep, and in turn, better gains and better life.

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Greg Potter Ph.D. has a master's degree in Exercise Science from Loughborough University, and he did his Ph.D. on circadian rhythms, sleep, nutrition, and metabolism, at the University of Leeds. Greg is also co-founder of Resilient Nutrition, which leverages cutting-edge science to produce foods and supplements that make feeling and performing better simple and delicious. On top of that, Greg is a coach and international speaker.

Gregs ResearchGate: https://www.researchgate.net/profile/Greg-Potter

Resilient Nutrition: https://resilientnutrition.com/

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This is the 20th episode of the weekly #coachingcues podcast! If you want to have your question answered by an expert, please head to www.coachingcues.org/ask

When we think of the word memory, we immediately think of the brain. For example, you may use your 'memory' to recall what you ate yesterday. When we add the word 'muscle,' you may think of the memory of movement in our bodies. When you once learned how to ride a bike, you could still hop on the bike after years of not biking. Used this way, it is unfortunate because our current understanding is that learning to ride the bike is a form of motor learning in the central nervous system - not the muscles. However, there is a third type of memory...

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Professor Adam Sharples' Ph.D. investigated skeletal muscle aging using cell models, and he undertook a Post-Doc Fellowship in three-dimensional skeletal muscle cultures. He spent seven years at Liverpool John Moores University UK as a Lecturer, Senior Lecturer and Reader (Associate Prof.) in Molecular Physiology and Epigenetics and two years at Keele University as the Director of the MSc in Cell & Tissue Biology. Professor Sharples joined NIH in August 2019 and was conferred to Full Professor in April 2020 to continue his research in the epigenetic regulation of skeletal muscle with exercise and age. He's also an ex-professional Rugby League Player in the UK. 

Adam's Website: https://sharplesmusclelab.com/

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Keep up with the research: https://www.weightology.net/products/traffic.php?id=115 

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This is the 19th episode of the weekly #coachingcues podcast! If you want to have your question answered by an expert, please head to www.coachingcues.org/ask

Whether you are a #strength or #physique athlete, or better yet, a REAL #athlete, manipulation of #bodycomposition may be something you desire. During weight loss, the goal is to reduce fat mass while simultaneously maximizing muscle mass retention. The question is, how should you set up your #diet to accomplish this? In this episode, Carlos Ruiz-Castellano gives a comprehensive overview of dietary-nutritional strategies for optimizing the fat loss phase for trained individuals.

KEY POINTS:

1) To maximize fat-free mass retention, you should set caloric intake based on a target body weight loss of 0.5–1.0%/week.

2) You should distribute protein intake (2.2–3.0 g/kg/day) throughout the day (3–6 meals), ensuring an adequate amount of protein (0.40–0.55 g/kg/meal) in each meal and including a meal within 2–3 h before and after training.

3) To optimize your performance, you should adapt carbohydrate intake (2–5 g/kg/day) that matches your activity.

4) Due to their ergogenic effects on resistance training, you could incorporate caffeine (3–6 mg/kg/day) and creatine monohydrate (3–5 g/day) into your diet.

5)You should limit the intake of micronutrients complexes to particular situations in which there is an actual deficiency that you cannot solve through diet.

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Carlos Ruiz-Castellano has a Degree in Human Nutrition and Dietetics from the University of Alicante, Spain. He specializes in strength sports, aesthetics, and body composition. He’s a speaker, educator, and enthusiastic lifter and provides nutrition consultancy for athletes.

Carlos’s ResearchGate: https://www.researchgate.net/profile/Carlos-Ruiz-10

Carlos’s Website: https://carlosruiznutricion.com/servicios/

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This is the 18th episode of the weekly #coachingcues podcast! If you want to have your question answered by an expert, please head to www.coachingcues.org/ask.

What is the relationship between Fitness & Physique Sports and Eating Disorders? What are some of the reasons contributing to this relationship? How could you reduce the risk factors or enhance the protective factors to prevent the onset of eating disorders and eating disorder behaviors?

Jake Linardon, Ph.D., provides answers to these questions. Jake is a Research Fellow and Lecturer at Deakin University in Melbourne, Australia. His research focuses on #eatingdisorder recovery and treatments, mainly through innovative technologies. He is the founder of Break Binge Eating, a website designed to bring free, accessible, and evidence-based eating disorder research to eating disorder sufferers globally. Also the author of more than 40 peer-reviewed journal articles across the world’s leading clinical psychology journals, he currently serves as an editorial board member for the International Journal of Eating Disorders and Body Image. In 2021, Expertscape rated him in the top 1% of researchers worldwide specializing in eating disorders over the past ten years.

Jake’s Google Scholar: https://scholar.google.com.au/citations?user=y3c-1ZAAAAAJ&hl=en

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This is the 16th episode of the weekly CoachingCues podcast! If you want to have your question answered by an expert, please head to www.coachingcues.org/ask

What is the relationship between hypertrophy and strength? Does muscle size contribute to muscle strength? - Answer to these questions is provided by Dr. Jeremy Loenneke, the director of the Kevser Ermin Applied Physiology Laboratory. He has a BS in Health Management from the Southeast Missouri State University, an MS in Nutrition and Exercise Science from the Southeast Missouri State University, and a Ph.D. in Exercise Physiology from The University of Oklahoma. Currently, he works at the University of Mississippi, and his research group’s primary focus is on skeletal muscle adaptations to exercise with and without the application of blood flow restriction. Also, he is a Fellow of the American College of Sports Medicine and a member of the American Physiological Society.

Jeremy’s Google Scholar: https://scholar.google.com/citations?user=VmtuZVsAAAAJ&hl=en

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This is the 16th episode of the weekly #coachingcues #podcast! If you want to have your question answered by an expert, please head to www.coachingcues.org/ask

What is the relationship between hypertrophy and strength? Does muscle size contribute to muscle strength? - Answer to these questions is provided by Christopher Taber, Ph.D. Christopher's Ph.D. is in Sport Physiology and Performance from East Tennessee State University. Currently, he is the graduate program director and assistant professor of Exercise Science at Sacred Heart University in Fairfield, CT. He's also the head weightlifting coach at SHU & Nation BB. Christopher has a background in competing in soccer, track and field, powerlifting and now competes in weightlifting for the East Coast Gold Weightlifting Team.

2. Download TrainHeroic: https://mbsy.co/3GShF2

How does nutrition affect circadian rhythms? What is circadian rhythm and what’s this so-called chrononutrition? The answer to these questions is provided by Greg Potter. Greg has Masters's degree in Exercise Science from Loughborough University and he did his Ph.D. on circadian rhythms, sleep, nutrition, and metabolism, at the University of Leeds. Greg is also co-founder of Resilient Nutrition and a coach.

What supplements does a lifter need? - The answer to this question is provided by Eric Trexler, Ph.D., CSCS*D, CISSN. Eric has a Ph.D. in Human Movement Science from the University of North Carolina at Chapel Hill. His research interest is the influence of exercise and nutrition interventions on body composition, metabolic function, and performance. Aside from science, Eric is a pro bodybuilder, educator, and coach. He works as the Director of Education at Stronger by Science, where he’s also a podcast host and a coach. On top of that, he’s also a co-author of MASS Research Review.

Eric's ResearchGate: https://www.researchgate.net/profile/Eric-Trexler

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This is the 13th episode of the weekly #coachingcues #podcast! If you want to have your question answered by an expert, please head to www.coachingcues.org/ask