Episodes

Should women train and eat differently from men? In this episode of We Do Science, I’m joined by Dr Lauren Colenso-Semple to explore female physiology, resistance training and how we translate research into practical recommendations. Drawing on her experience as both a coach and a researcher, Lauren discusses her work examining muscle protein synthesis across menstrual cycle phases. We explore the evidence behind cycle syncing, the importance of measuring hormones accurately, and why findings f...

What does it take to deliver performance nutrition in the NFL? In this episode of We Do Science, I’m joined by Dr Matt Frakes of the New York Giants to explore the realities of supporting elite athletes and turning nutrition research into everyday practice. Matt shares his journey from college football player and clinical dietitian to working in collegiate sport and the NFL. We discuss why qualifications alone don’t earn an athlete’s trust, how to build relationships with players and their supp...

What happens to your muscles when you exercise in a calorie deficit? In this episode of We Do Science, I’m joined by Dr José Areta, Associate Professor in Exercise Metabolism and Nutrition at Liverpool John Moores University, to explore how muscle responds when energy intake is reduced—and why muscle size is only part of the picture. José takes us through his research examining five days of low energy availability alongside aerobic exercise in men. Looking beyond body weight and lean mass, his ...

Is more protein always better? In this episode of We Do Science, I’m joined by Professor Nick Burd to explore protein nutrition, muscle adaptation and why the amount of protein we eat is only part of the story. Returning to the podcast after six years, Nick shares insights from his research at the University of Illinois into protein metabolism and the food matrix: how a food’s structure and surrounding nutrients influence the way our bodies respond to it. From eggs and salmon to whey and casein...

On this episode of We Do Science, Dr Laurent Bannock welcomes back Dr Dana Lis, registered dietitian and performance nutrition practitioner, alongside chef and nutritionist Nicki Strobel, to discuss their paper Plate to Performance: Culinary Nutrition Support for Professional Road Cycling, part of the UCI Sports Nutrition Project. Drawing on years of experience in elite cycling, Dana and Nicki explain how the culinary nutrition team of nutritionists, chefs and soigneurs turns evidence into food...

We Do Science with Dr Laurent Bannock returns, now with video! In this first episode back, Laurent welcomes Professor Michael Gleeson, Emeritus Professor of Exercise Biochemistry at Loughborough University, to explore the four Ps of performance nutrition: personalise, periodise, pre-fuel and prepare. Drawing on his research and experience in sports nutrition, Michael explains how this framework can help practitioners turn scientific evidence into practical decisions for their athletes. The conv...

We Do Science is back — and this time, you can watch as well as listen. Launching Friday 25 September, Season 2 brings a new series of conversations exploring the science and practice of sport and exercise nutrition. Following 182 audio episodes published between 2014 and 2023, this new chapter introduces video on Spotify, with audio available for listeners who prefer to tune in on the move. Watch the trailer for a taste of what’s ahead, and follow We Do Science so you’re ready for the first ...

Episode 188 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Embracing the Ethos of Scientific Scepticism" with Dr Nick Tiller PhD (Harbor-UCLA, USA) and Prof Stu Phillips PhD (McMaster University, Canada) Discussion Topics Include: Snake oil and fraudulent claims in the health, wellness and sports nutrition industry Bad science and its impact on research and practice Why being a responsible sceptic requires a comprehensive set...

Episode 187 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Creatine: Beyond Strength and Power" with Dr Scott Forbes PhD (Brandon University, Canada) Discussion Topics Include: Summary of dietary sources and mechanisms of action of Creatine Monohydrate and its potential impact on adaptions to resistance training, strength, power and muscle hypertrophy Emerging research for novel applications of Creatine on health, cognitive fu...

Episode 186 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Nutrition for the Prevention and Treatment of Sports Injuries in Athletes" with Professor Craig Sale PhD (Manchester Metropolitan University, UK) Discussion Topics Include: Epidemiology of injuries in athletes The scientific evidence and relevance to athletes Nutrition to prevent and treat muscle injuries Nutrition to prevent and treat bone injuries Nutrition to pre...

Episode 185 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Restricting Carbs and its Impact on Physical Activity & Metabolism" with Professor Javier Gonzalez PhD (University of Bath, UK) Discussion Topics Include: Fuel use and changes during activity and rest Blood sugar and insulin responses to sugar and carbohydrate restriction Sugar restriction and blood lactate concentrations Fat oxidation rates after various types of me...

Episode 184 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Plant-Based Sports Nutrition" with Professor Enette Larson-Meyer PhD RD (Virginia Tech, VA, USA) Discussion Topics Include: Defining "plant-based nutrition" Benefits of a plant-based diet and special considerations for athletes Nutrient absorption issues with plant-based diets REDs risks and getting adequate calories from plant-based foods Impact of plant-based diet...

Episode 183 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Hormones, Health and Human Potential" with Dr Nicky Keay MB BChir MRCP (Honorary Clinical Lecturer, Division of Medicine, University College London, UK). Discussion Topics Include: How hormones play a crucial role in determining health How hormone networks provide the feedback mechanism by which our lifestyle and behaviours enable us to reach our personal (and athletic...

Episode 182 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Advising Nutritional Supplements" with Dr Floris Wardenaar PhD (Arizona State University, USA). Discussion Topics Include: Considerations on how sports health professionals perceive and prescribe nutritional supplements Research into self-reported knowledge and attitudes on nutritional supplements and third-party testing Conveying the most appropriate knowledge on sup...

Episode 181 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Flexible Dieting" with Alan Aragon MS (California State University, USA). Discussion Topics Include: Origins and evolution of flexible dieting as a field-tested method for achieving optimal body composition, health and performance Why the public are confused as to what we should eat, and why even experts disagree with each other Why scientific literacy is necessary to...

Episode 180 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Physiological & Nutritional Considerations for Training and Body Composition in Females" with Professor Abbie Smith-Ryan (University of North Carolina, USA). Discussion Topics Include: Gender as an important contextual consideration in training and nutrition recommendations for exercising females Research on females relevant to sport and exercise science and nutrition ...

Episode 179 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "In the Trenches with a Performance Nutritionist" with featuring Matt Jones MSc SENR, Nutrition Consultant with West Ham United FC and the Scottish FA (UK). Discussion Topics Include: Matt's unique education pathway and career journey to his current role as a Nutrition Consultant with West Ham United FC and the Scottish FA. Reflections on standout moments over the years...

Episode 178 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Sleep and the Athlete" with Professor Neil Walsh (Liverpool John Moores University, UK). Discussion Topics Include: What is sleep, and why do we need it Methods to assess sleep quantity & quality: from the sleep lab to wearables Sleep and athlete health & performance Strategies to improve sleep (from "sleep hygiene" to nutrition) The "sleep toolbox" for practitioner...

Episode 177 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "In the Kitchen with a Performance Chef" with Chef Rachel Muse (Talk Eat Laugh, UK). Discussion Topics Include: Chef Rachel's journey from studying mathematics to becoming a highly trained chef: from luxury hotel "haute cuisine" to working as a private chef to elite football players The private performance chef's perspective on performance nutrition: "science to plate" ...

Episode 176 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Sport Supplements and the Athlete's Gut" with Dr Patrick Wilson RD PhD (Old Dominion University, Norfolk, USA). Discussion Topics Include: Why a well-functioning gut is a key, albeit sometimes overlooked, contributor to athlete performance and health Supplements purported to enhance gut function with exercise (probiotics, glutamine, bovine colostrum, other potential GI...

Episode 175 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Muscle Glycogen in Elite Soccer" with Professor Magni Mohr PhD (University of Southern Denmark). Discussion Topics Include: Review of what we know, and likely don't know regarding muscle glycogen and football performance, fatigue, and recovery Physiological loading, end-game fatigue and glycogen depletion in soccer Muscle glycogen and potential fatiguing mechanisms I...

Episode 174 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Nutrition Considerations to Optimize Performance in Paralympic Athletes" with Dr Elizabeth Broad (Australia). Discussion Topics Include: Defining the "Paralympic Athlete" Impairment types commonly found in Paralympic athletes Factors affecting nutrition status and performance Needs analysis considerations and practical factors in Para Athletes: Why context matters "...

Episode 173 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "CHO Feeding Formats: Impact on CHO Oxidation During Exercise" with Dr Mark Hearris (Liverpool John Moores University, and The Institute of Performance Nutrition, UK). Discussion Topics Include: Review of what we know about Carbohydrate (CHO) availability and utilisation during exercise Effects of CHO delivery form on exogenous CHO53 oxidation, gastrointestinal discomfo...

Episode 172 of the Institute of Performance Nutrition's "We Do Science" podcast! In this episode, I (Laurent Bannock) discuss "Nutrition for Female Athletes" with Professor Kirsty Elliot-Sale PhD (Manchester Metropolitan University, UK) and Dr José Areta PhD (Liverpool John Moores University, UK. Discussion Topics Include: Defining "Female Athletes" Males as default sex for studies in sports nutrition: the issues The available evidence: Quantity vs quality Physiological, endocrinological, an...