Luke and Liam are back with another research review, this time diving into a paper entitled:

"Body Recomposition: Can Trained Individuals Build Muscle and Lose Fat at the Same Time?" by Campbell Et al (2020)

Listen through to hear Luke and Liam give their thoughts on this study, including the practical applications for how to approach a body recomposition target with your own nutrition!

This is the fifth of a series of research reviews that will be published each month. If you've seen a study you want us to take a look at then send it over on our website here

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

Hosted on Acast. See acast.com/privacy for more information.

In this episode Liam, and Luke, answer some of your questions, including:

Any nutrition advice to help cure a hangover?! (1:33)

How do female contraceptives impact weight loss/hunger?! (7:50)

My Son is 14 can he take protein supplements?! (11:33)

How to maximise rugby performance when in a deficit?! (16:03)

Is it possible to eat too much protein powder?! (15:26)

What are the best snacks for recovery?! (21:35)

How to fuel for a 7:30pm training session?! (24:55)

How should you change your nutrition when you go through a longer period of not training?! (28:53)

Is it bad to be in a deficit when recovering from injury?! (33:26)

If you want to submit a question for our next Q+A then you can do so either on our instagram at @ph_nutrition or on our website here

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

Hosted on Acast. See acast.com/privacy for more information.

Luke and Liam are back with another research review, this time diving into a paper entitled:

"Continuous versus Intermittent Dieting for Fat Loss and Fat-Free Mass Retention in Resistance-trained Adults: The ICECAP Trial" By Jackson Peos et al. (2021)

Listen through to hear Luke and Liam give their thoughts on this study, including the practical applications for when you're attacking a fat loss plan!

This is the fourth of a series of research reviews that will be published each month. If you've seen a study you want us to take a look at then send it over on our website here

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

Hosted on Acast. See acast.com/privacy for more information.

In this episode coaches Tom and Liam dive into everything you need to know about Intra workout nutrition!

They tackle timings, type of food to go for, and supplements along with walking you through exactly how to approach it so you're never underfuelling a workout again!

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

Hosted on Acast. See acast.com/privacy for more information.

In this episode coaches Liam and Luke dive into everything you need to know about pre workout nutrition!

They tackle timings, type of food to go for, and supplements along with walking you through exactly how to approach it so you're never left chasing your nutrition again.

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

Hosted on Acast. See acast.com/privacy for more information.

In this episode Liam, and Luke, answer some of your questions, including:

What Is the impact of alcohol on training?! (0:31)

How to maintain your nutrition with a baby on the way?! (5:20)

How to get more protein in?! (9:07)

How to find your maintenance calories?! (11:19)

Is it possible to eat too much protein powder?! (15:26)

Tips on reducing cortisol?! (19:13)

Blood testing for women, what point in the cycle should it be done?! (24:08)

How does less sleep impact training?! (25:59)

Proven ways to improve your immune system?! (30:28)

How to factor in a very active job in your nutrition plan?! (34:15)

How to know your training stimulus matches your nutrition?! (37:57)

Supplements to help your joint health?! (41:01)

If you want to submit a question for our next Q+A then you can do so either on our instagram at @ph_nutrition or on our website here

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

Hosted on Acast. See acast.com/privacy for more information.

In this episode Chloe and Loz cover the common mistakes made when coming out of a fat loss phase! -Why you should avoid the post diet blow out

-Why its important to make small changes at a time

-Why its important to keep data

-Having a new goal and how to move forward post diet phase!

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

Hosted on Acast. See acast.com/privacy for more information.

In this episode Liam and Harriet cover

- The one thing you should be doing now to help your Open performance

- What supplements to take

- How to manage your week to ensure you are feeling fresh on the day

- What do eat before the workout

- Should you change your nutrition for different workouts

- What do to if you are repeating

- How to manage fatigue

Hope you enjoy and good luck!

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

Hosted on Acast. See acast.com/privacy for more information.

In the next pod of our fat loss series, coaches Chloe and Luke dive into whether or not you have to choose between far loss and performance.

They touch on common mistakes people make when attacking fat loss that lead to big drops in performance, how to sustainably carry out a fat loss phase to limit any performance issues, and how to periodise your nutrition across a longer time period to make sure you can have both!

Enjoy!

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

Hosted on Acast. See acast.com/privacy for more information.

Luke, Liam, and Tom are back for another research review! In this episode they dive into a recent paper looking at how effective it is to acquire certain performance enhancing nutrients from food!

The paper in question is titled "Effect of food sources of nitrate, polyphenols, L-arginine and L-citrulline on endurance exercise performance: a systematic review and meta-analysis of randomised controlled trials" By d'Unioneville et al (2021)

This is a meta analysis that dives into just how efficient it is to get these nutrients from food sources and poses questions on if you can take a food first approach as opposed to looking into supplementation!

Listen through to hear Luke, Liam and Tom give their thoughts on this.

This is the third of a series of research reviews that will be published each month. If you've seen a study you want us to take a look at then send it over on our website here

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

Hosted on Acast. See acast.com/privacy for more information.