On Episode 19 of the Musashi R&D Sessions Podcast, Ross and Dhiren provide a step-by-step guide to the week’s training and sports nutrition topic – How is protein powder made?The guys cover the difference between whey protein concentrate and isolate, different sources of protein, and why it matters where the milk comes from. We also outline to production process for whey protein from cow to tub, touching on the elements of spreading whey and whey, flavouring, and testing.

In sports news, the guys announce the early restart of the next NBA season, Argentina defeating the All Blacks for the first time in history, and Australian Andrew Maloney being robbed of the boxing world title. We also react to the gossip about Cameron Smith’s feud with Cooper Cronk, and Aussie tennis star Bernard Tomic appearing on someone’s OnlyFans.

This episode we finish with a pair of listener questions on compensating for missing a meal after exercise, and how soon after beginning to work out do you see and feel results. The guys are able to guess the origins of a mystery famous athlete quote pitched by Hal the Intern, and Dhiren applies the philosophy of Miyamoto Musashi to the topic using the quote:

“Polish your wisdom: learn public justice, distinguish between good and evil, study the ways of different arts one by one.”

Remember to comment and leave a review and we’ll get in touch to send you a free Musashi T-shirt!

References:

https://musashi.com/how-are-protein-powders-made/

Fortnightly Picks:

State of Origin Game 3 - Wed 18th

Valentina Shevchenko vs Jennifer Maia - Sun 22nd

Tottenham vs Man City - Sun 22nd

Australia vs India - Thurs 27th

Rafael Nadal vs Dominic Thiem - Tues 17th

Ross: QLD, Shevchenko, Man City, Australia, Nadal

Dhiren: QLD, Shevchenko, Tottenham, India, Nadal

Timestamp:

0:00:36 – Intro to Topic

0:01:43 – Whey Protein

0:02:48 – How whey is produced

0:05:30 – The raw milk tangent

0:06:44 – Separating whey from cheese

0:08:06 – Comparing whey to caffeine

0:09:17 – Whey Protein Concentrate and Isolate

0:15:47 – Does it matter where the milk comes from?

0:17:22 – From powder to protein

0:18:05 – Fun Facts

0:20:22 – Other sources of protein

0:24:53 – Flavouring

0:26:31 – Tubs

0:28:05 – Why protein powder?

0:29:21 – Quality control

0:30:43 – Testing

0:33:47 – How many shakes a day?

0:35:58 – Sports News

0:43:54 – Game Picks

0:51:19 – Listener Questions

0:55:10 – Mystery Athlete Quote

0:57:02 – Miyamoto Musashi Quote

On Episode 18 of the Musashi R&D Sessions Podcast, Ross and Dhiren get scientific in this week’s training and sport nutrition topic – Hormones and Doping. The guys cover the purpose and effects of some of the most prominent hormones, including testosterone, cortisol, insulin and glucagon, and outline how you can impact the levels of these hormones through nutrition and exercise. We also talk about the different forms of doping, HGH and diabetes.

In sports news, the guys recount several grand final wins and UFC fights from the past weekend, and Lewis Hamilton breaking the record for most wins ion Formula 1. We also recap last week’s sports picks, and predict the winners of several sports matchups over the coming two weeks. Reminder: the loser between Ross and Dhiren has to eat a dry scoop of a random Musashi powder.

This episode we finish with a pair of listener questions warming up and stretching, and how long to rest between working muscle groups. The guys are unable to guess the origins of a mystery famous athlete quote pitched by Hal the Intern, and Dhiren applies the philosophy of Miyamoto Musashi to the topic using the quote:

“Whenever we have become preoccupied with small details, we must suddenly change into a large spirit, interchanging large with small.”

Remember to comment and leave a review and we’ll get in touch to send you a free Musashi T-shirt!

References:

Kraemer WJ & Ratamess NA. Hormonal responses and adaptations to resistance exercise and training. Sports Med 2005;35:339-361.

Goto K, et al. Prior endurance exercise attenuates growth hormone response to subsequent resistance exercise. Eur J Appl Physiol 2005;94:333-338.

Uchida MC, et al. Hormonal responses to different resistance exercise schemes of similar total volume. J Strength Cond Res 2009;23:2003-2008.

Albright A, et al. American College of Sports Medicine position stand. Exercise and type 2 diabetes. Med Sci Sports Exerc 2000;32:1345-1360.

Colberg SR & Grieco CR. Exercise in the treatment and prevention of diabetes. Curr Sports Med Rep 2009;8:169-175.

Tipton, et al. Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Am J Physiol Endocrinol Metab 2001;281:E197.

Fortnightly Picks:

State of Origin Game 1 - Wed 4th

Pakistan vs Zimbabwe - Sun 1st

Uriah Hall vs Anderson Silva - Sun 1st

Juventus vs Barcelona - Thu 29th

Dodgers vs Rays Game 6 - Wed 28th

Ross: QLD, Pakistan, Hall, Barcelona, Dodgers

Dhiren: NSW, Zimbabwe, Silva, Juventus, Dodgers

Timestamp:

0:01:49 – Intro to topic

0:02:47 – Hormonal vs nervous system

0:04:13 – Homeostasis

0:05:25 – Testosterone

0:07:30 – Anabolic and catabolic hormones

0:09:09 – Generational testosterone levels

0:11:54 – Ratio of testosterone to cortisol

0:15:06 – Testosterone in men and women

0:17:26 – Human Growth Hormone

0:20:27 – Glands

0:22:20 – Boosting the growth hormone

0:24:16 – Roid rage

0:26:01 – Alcohol and testosterone

0:27:33 – Insulin

0:30:17 – Glucagon

0:31:11 – Diabetes

0:32:03 – Keeping insulin sensitivity high

0:32:41 – Creating an insulin spike

0:33:53 – Balancing insulin levels

0:36:44 – Cortisol

0:39:43 – Type and duration of exercise

0:42:55 – Intense exercise to boost testosterone

0:44:10 – Doping and SARMs

0:47:13 – Erythropoietin and blood doping

0:49:41 – Training at high altitudes and altitude chambers

0:51:55 – Listener questions

0:56:30 – Sports news

1:03:38 – Sports picks

1:09:15 – Mystery quote

1:10:36 – Musashi quote

Description:

On Episode 17 of the Musashi R&D Sessions Podcast, Ross and Dhiren dive into this week’s training and sport nutrition topic – Intermittent Fasting. The guys outline the reasons and benefits of time-restricted eating, fasting through exercise, and what you can and can’t consume during a fast. We also touch on the different types of fasting, caloric restriction, and the impact on insulin, glucose, and resting metabolic rate.

In sports news, we announce the 2020 NBA Champions, Conor McGregor agreeing to fight Dustin Poirer, Michael Jennings being caught with banned substances, and Carlos Ulberg’s shot at a UFC contract. We also recap last week’s sports picks, and predict the winners of several sports matchups over the coming two weeks. Reminder: the loser between Ross and Dhiren has to eat a dry scoop of a random Musashi powder.

This episode we finish with a pair of listener questions on consuming calcium without lactose, and the negative side effects of creatine. The guys are able to guess the origins of a mystery famous athlete quote with a few hints from Hal the Intern, and Dhiren applies the philosophy of Miyamoto Musashi to the topic using the quote:

“It's is only through practice can you find a rhythm. Rhythm exists in everything - even there is a rhythm in being empty.”

Remember to comment and leave a review and we’ll get in touch to send you a free Musashi T-shirt!

References:

Effects of Intermittent Fasting on Health, Aging, and Disease:

https://www.nejm.org/doi/full/10.1056/NEJMra1905136

Effects of Time-Restricted Eating on Weight Loss and Other Metabolic Parameters:

https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2771095

Metabolic Effects of Intermittent Fasting:

https://www.annualreviews.org/doi/full/10.1146/annurev-nutr-071816-064634

Intermittent fasting and weight gain in mice:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872764/

Fortnightly Picks:

NRL: Panthers vs Rabbitohs - Saturday 17th

AFL: Port Adelaide vs Richmond - Friday 16th

EPL: Brighton vs Crystal Palace - Monday 19th

UFC: Khabib vs Gaethje - Sunday 25th

UFC: Whittaker vs Cannonier - Sunday 25th

Bledisloe Cup: Wallabies vs All Blacks - Sunday 14th

Dhiren: Panthers, Richmond, Draw, Khabib, Whittaker, Wallabies

Ross: Rabbitohs, Richmond, Brighton, Gaethje, Whittaker, All Blacks

On Episode 16 of the Musashi R&D Sessions Podcast, Ross and Dhiren debate their respective perspectives on the training topic – AM vs PM. We also follow up with our new ‘picks’ segment, recapping several wins from the sports world over the last fortnight, and feeding Dhiren a spoonful of protein powder for picking the wrong teams to come out on top.

On the topic of AM vs PM Training, R&D discuss the hormonal impact of training in the morning compared to the evening, the importance of muscle fibre recruitment, and at what time your core body temperature is a maximum to optimise your workout. The guys also explain excess post-exercise oxygen consumption and temporal specificity in relation to AM vs PM training.

In sports news, we touch on the sudden death of Dean Jones, the scheduled fight between Conor McGregor and Manny Pacquiao, and NSW Police paying $100,000 in costs to Curtis Scott.

This episode we finish with a pair of listener questions on how to start training to do pull ups, and whether Lebron would be a success in the UFC. The guys are able to guess the origins of a mystery famous athlete quote with a few hints from Hal the Intern, and Dhiren applies the philosophy of Miyamoto Musashi to the topic using the quote:

“The essence of this book is that you must train day and night in order to make quick decisions. In strategy it is necessary to treat training as part of normal life with your spirit unchanging."

Remember to comment and leave a review and we’ll get in touch to send you a free Musashi T-shirt!

References:

The effects of time of day-specific resistance training on adaptations in skeletal muscle hypertrophy and muscle strength: A systematic review and meta-analysis:

https://pubmed.ncbi.nlm.nih.gov/30704301/

The effect of training at a specific time of day: a review:

https://pubmed.ncbi.nlm.nih.gov/22531613/

Morning and evening exercise:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5481716/

Effect of time-of-day-specific strength training on maximum strength and EMG activity of the leg extensors in men:

https://pubmed.ncbi.nlm.nih.gov/18608836/

Effects of morning versus evening combined strength and endurance training on physical performance, muscle hypertrophy, and serum hormone concentrations:

https://pubmed.ncbi.nlm.nih.gov/27863207/

Effect of time-of-day-specific strength training on serum hormone concentrations and isometric strength in men:

https://pubmed.ncbi.nlm.nih.gov/18075805/

Fortnightly Picks:

NRL: Panthers vs Roosters – Friday 2nd

AFL: St Kilda vs Bulldogs – Saturday 3rd

NBA: Celtics vs Heat – Monday 28th

EPL: Liverpool vs Arsenal – Tuesday 29th

UFC: Adesanya vs Costa – Sunday 27th

Dhiren: Panthers, St Kilda, Heat, Liverpool, Adesanya

Ross: Roosters, Bulldogs, Celtics, Liverpool, Costa

On Episode 15 of the Musashi R&D Sessions Podcast, Ross and Dhiren break down another important topic to sports nutrition and performance – Sleep. We also introduce a new segment, in which Ross and Dhiren each predict the outcomes of several key matches scheduled for the next two weeks. Whoever predicts the most wins gets to choose the challenge for the following episode.

On the topic of sleep, R&D explore the different states of sleep, its relationship to exercise, and the link to appetite. The guys also discuss the circadian rhythm, the effects of alcohol and other substances, and how light, temperature and timing affect the quality of sleep.

In sports news, we touch on Djokovic’s default, the Curtis Scott arrest video, Japan’s silent-but-full sports stadiums, and two England stars smuggling girls into their isolated hotel room. Hal the Intern sneaks in some NAB-related fake news, but Dhiren is having none of it.

This episode we finish with a pair of listener questions on the most important meal of the day, and how much water is too much. Dhiren is quick in guessing the origin of a famous athlete quote pitched by Hal the Intern, and applies the philosophy of Miyamoto Musashi to the topic using the quote:

“What I call the void is where nothing exists. It is about things outside man's knowledge. Of course the void does not exist. By knowing what exists, you can know that which does not exist. That is the void.”

Remember to comment and leave a review and we’ll get in touch to send you a free Musashi T-shirt!

References:

Sleep Deprivation Experiment:

https://www.nosleeplessnights.com/sleep-deprivation-experiments/

Why We Sleep by Matthew Walker

https://www.penguin.com.au/books/why-we-sleep-the-new-science-of-sleep-and-dreams-9780141983769

Brain Basics: Understanding Sleep

https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep

Sleep and Athletic Performance:

https://journals.lww.com/acsm-csmr/fulltext/2017/11000/sleep_and_athletic_performance.11.aspx

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4341978/

https://pubmed.ncbi.nlm.nih.gov/25315456/

Driving drowsy is like driving drunk:

https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-020-09095-5

Fortnightly Picks:

NRL: Rabbitohs vs Roosters – Saturday 19th

AFL: Swans vs Geelong – Sunday 20th

NBA: Celtics vs Heat Game 1 – Wednesday 16th

NBA: Nuggets vs Clippers Game 7 – Wednesday 16th

EPL: Newcastle vs Brighton – Sunday 20th

EPL: Chelsea vs Liverpool – Monday 21st

UFC: Covington vs Woodley

Dhiren: Rabbitohs, Swans, Celtics, Clippers, Brighton, Draw, Woodley

Ross: Roosters, Swans, Celtics, Clippers, Brighton, Liverpool, Covington

On Episode 14 of the Musashi R&D Sessions Podcast, Ross and Dhiren dive into this week’s topic – Mindset and Motivation. In revenge for making him drink so much preworkout last week, Dhiren introduces a challenge for Ross that involves him eating a 90g protein bar every time he interrupts.

The guys share their insights on mindset and motivation, touching on goals and objectives, short-term and long-term inspiration, and results. We also discuss the effect of sharing your goals, music, and the theory of nature versus nurture in regards to motivation and discipline.

In sports news, R&D cover Usain Bolt’s positive COVID test, Messi leaving Barcelona, and Tim Tszyu’s victory over Jeff Horn. We also touch on the recent NBA boycott, and Harry Maguire’s arrest.

This episode we finish with a pair of listener questions on the dissolution of glutamine, carnitine and beta-alanine, and who would win in an arm wrestle between Ross and Dhiren. Ross is once again is able to guess the origin of a famous athlete quote pitched by Hal the Intern, and Dhiren applies the philosophy of Miyamoto Musashi to the topic using the quote:

“There is nothing outside of yourself that can ever enable you to get better, stronger, richer, quicker, or smarter. Everything is within. Everything exists. Seek nothing outside of yourself.”

Remember to comment and leave a review and we’ll get in touch to send you a free Musashi T-shirt!

References:

·  The Book of Five Rings:

https://en.wikipedia.org/wiki/The_Book_of_Five_Rings

·  Meditations:

https://en.wikipedia.org/wiki/Meditations

·  Dokkodo:

https://en.wikipedia.org/wiki/Dokk%C5%8Dd%C5%8D

·  The Obstacle is the Way:

https://en.wikipedia.org/wiki/The_Obstacle_Is_the_Way

Timestamp:

0:00:07 – Intro to Topic

0:02:30 – The Game

0:04:39 – Goals and motivation

0:06:42 – Accountability

0:07:23 – Athletic vs calendar goals

0:09:22 – Waiting for the perfect time to train

0:09:46 – Excuses not to train

0:11:31 – Interruption

0:12:37 – Training with a partner

0:13:29 – Sharing training advice

0:13:47 – Lacking energy

0:14:44 – Training through boredom

0:15:35 – Music

0:18:03 – Other short-term motivation

0:19:25 – Motivational influences

0:21:19 – The king of short-term motivation

0:22:22 – Nature vs Nurture

0:23:15 – Starting the habit

0:26:17 – Seeing results

0:27:54 – Plateauing

0:28:20 – Consistency and discipline

0:31:48 – Long-term objectives

0:33:28 – Comparing yourself to others

0:35:12 – Tracking progress

0:37:08 – Challenging yourself

0:40:26 – Miyamoto Musashi story

0:42:06 – Tricks to aid motivation

0:43:50 – Ross being Ross

0:45:38 – Listener questions

0:48:32 – Sports news

0:58:45 – Mystery quote

1:00:22 – Musashi quote

On Episode 13 of the Musashi R&D Sessions Podcast, Ross and Dhiren explore a bunch of different sports nutrition products and their purpose in this week’s topic – the Best Gym Supplements. We also introduce a new game that involves Dhiren drinking a shot of preworkout every time he says his favourite phrase.

The guys outline the most essential supplements for athletes of any level, including creatine, preworkout, intra blends and whey protein. Ross and Dhiren break down the importance of timing the consumption of each of these products, their functional use, and the effects of different ingredients.

In sports news, the guys discuss recent updates from Jon Jones in the UFC, recent groping scandals in the AFL, and the scheduled prison release of the man who killed Michael Jordan’s father. We also show a video of a Russian powerlifter fracturing both knees during a 400kg squat, and another video of Dhiren competing in the Prorawr XI powerlifting comp in 2019.

This episode we finish with a pair of listener questions on consuming preworkout without staying awake at night, and the period of time needed for creatine and beta alanine to have a physical effect on the body. The guys are unable to guess the origin of a famous athlete quote pitched by Hal the Intern, and Dhiren applies the philosophy of Miyamoto Musashi to the topic using the quote:

“Too much is the same as not enough.”

Remember to comment and leave a review and we’ll get in touch to send you a free Musashi T-shirt!

References:

· Creatine Post-Workout:

https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-36

· Amino Acid Episode:

https://www.youtube.com/watch?v=Ff3YB_vSD7g&t=2094s

· Jon Jones Creatine Incident:

https://www.thetimes.co.uk/article/my-tainted-cocaine-was-cut-with-creatine-is-a-new-excuse-for-testing-positive-for-steroids-but-it-seems-to-be-working-for-ufc-star-jon-jones-fdtvkfs70

· Banned substance tasting:

https://musashi.com/banned-substance-testing/

· Creatine and Beta Alanine:

https://musashi.com/the-way-to-fuel-musashi-100-creatine-and-musashi-100-beta-alanine/

· Preworkout:

https://musashi.com/the-way-to-fuel-musashi-pre-workout/

· Intra Workout:

https://musashi.com/product/intra-workout-350g/

· Whey Protein:

https://musashi.com/product/100-whey-protein-powder/

On Episode 12 of the Musashi R&D Sessions Podcast, Ross and Dhiren dig into one of the more prominent sports topic in contemporary dieting – Keto. The guys compare the keto diet to other diets, its advantages and limitations for specific athletes, and how to most effectively implement it into an everyday routine. We also explore the concepts of ketogenisis and ketosis their effects, how they’re activated and how they’re measured.

In sports news, the guys discuss topical updates in the AFL and NBA isolation hubs, the most recent Formula 1 race mayhem, and the outcome of Rob Whittaker vs Darren Till on Fight Island.

This episode we finish with a pair of listener questions on the benefits of exercising in the morning versus the afternoon, and our own tics or rituals performed in the gym.

R&D manage to guess the origin of a famous athlete quote pitched by Hal the Intern, and Dhiren applies the philosophy of Miyamoto Musashi to the topic using the quote: “Perceive that which cannot be seen with the eye.”

Remember to comment and leave a review and we’ll get in touch to send you a free Musashi T-shirt!

Scientific References:

– Foods that are high in potassium: https://www.webmd.com/diet/foods-rich-in-potassium#1

– The Art and Science of Low Carbohydrate Performance Jeff S. Volek, Stephen D. Phinney – Study Dhiren was in: The effect of an 8-week low carbohydrate high fat diet on maximal strength performance, body composition and diet acceptability in sub-elite Olympic weightlifters and powerlifters: http://openrepository.aut.ac.nz/handle/10292/9080

On Episode 11 of the Musashi R&D Sessions Podcast, Ross and Dhiren are joined by Kayte Barnard, naturopath and resident health and wellbeing expert, to cover this week’s topics – Gut Health. Topics discussed include the breakdown of gut health, what is the gut, and main causes of poor gut condition. We also explore ways of improving gut health, and the impact of internal wellbeing on sports performance and the variety of health benefits attached. 

In sports news, we cover Patrick Mahomes’ historical contract signing, Paul Gallen’s plans to fight Mark Hunt, and the tragic death of Australian Winter Olympian Alex Pullin. Ross, Dhiren and Kayte also dig into news of Usain Bolt revealing his recent daughter’s name, and Essendon AFL commentators accused of body shaming players upon return from lockdown. 

This episode we finish with a pair of listener questions on the effects of alcohol on sports performance, and which area of the body recovers fastest from exercise. R&D manage to guess the origin of a famous athlete quote pitched by Hal the Intern, and Dhiren applies the philosophy of Miyamoto Musashi to the topic using the quote: 

“Nobody is strong and nobody is weak if he conceives of the body, from the head to the sole of the foot, as a unity in which a living mind circulates everywhere equally.”

On Episode 10 of the Musashi R&D Sessions Podcast, Ross and Dhiren explore the basic science and functional use behind this week’s topic - Amino Acids. The guys discuss the various essential and non-essential amino acids, branch chain amino acids and their different functions. 

R&D provide an in-depth analysis of the most useful free-form amino acids for training and exercise, and a broad overview of their various applications. In sports news, the guys address Liverpool’s EPL championship, the 2023 Women’s World Cup being hosted in Australia-New Zealand, and Victorians being banned from NSW footy games. We also comment on the extended, bloody UFC showdown between Dustin Poirier and Dan Hooker, and the Melbourne Storm’s speech to the struggling New Zealand Warriors.  

This episode we finish with a couple of listener questions about making up for under-consuming specific nutrients, and consuming more calories to compensate for poor sleep. R&D manage to guess the origin of a famous athlete quote pitched by Hal the Intern, and Dhiren applies the philosophy of Miyamoto Musashi to the topic using the quote:  

 “It is difficult to realize the true Way just through sword-fencing. Know the smallest things and the biggest things, the shallowest things and the deepest things.” 

Remember to comment and leave a review and we’ll get in touch to send you a free Musashi T-shirt! For more training, nutrition or product information, visit: www.musashi.com