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Sports Performance

Ep. 66 – Dedication to Education: Relative Energy Deficiency in Sport (RED-S). Consequences for the under-eating Athlete

Today is a brief, yet super important intro into RED-S. RED-S stands for Relative Energy Deficiency in Sport and is the impairment of many key physiological functions caused by energy deficiency. Energy deficiency is also coined as Low Energy availability (LEA), which is a mismatch between energy intake (food consumption/portion sizes) and energy expenditure via

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Sports Performance

Ep. 64 – Dedication to Education: Poor Appetite During Training Camps?

Today, we’re looking at the effect of hard training on your appetite. On paper, this doesn’t sound a problem, but in reality, it is. Now, I’m not talking about your 45 minute gym session, I’m talking about hard, intensive training camps or prolonged period of work such as preseason training. If you combine high energy

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Sports Performance

Ep. 62 – Dedication to Education: Is Protein Timing Important for Maximising Muscle Growth?

Today, we’re doing a deep dive into protein and maximising gains. Specifically, whether we should focus our efforts on the timing and distribution of our protein meals to enhance muscle growth. When it comes to maximising the anabolic response from training, our protein intake is key to amplifying our gains. This is primarily driven through

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Sports Performance

Ep. 61 – Dedication to Education: Pregame and Halftime Eating for Sustained Performance in Rugby and Team Sports

Today we’re look at even more evidence as to why carbohydrates are king for performance…In this case, for team sports. As we know, carbohydrates drive exercise performance and having low carbohydrate availability, i.e. low amount of carbs in the diet and carbs stored within the muscle, liver and blood can be detrimental to performance. Carb

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Sports Performance

Ep. 60 – Dedication to Education: Does More Testosterone Equal More Muscle?

Today we’re looking at every gainers favourite hormone ‘testosterone’ and answering the question…Is more actually more? In other words, does having higher testosterone levels within the normal physiological range (i.e. not on gear) actually result in more muscle growth? To help us slash through the bro science, a fantastic study by Morton et al (2018)

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Sports Performance

Ep. 59 – Dedication to Education: Fat Loss for Athletes Vs General Population, what’s the difference?

𝑾𝒉𝒂𝒕’𝒔 𝒕𝒉𝒆 𝒎𝒂𝒊𝒏 𝒅𝒊𝒇𝒇𝒆𝒓𝒆𝒏𝒄𝒆 𝒊𝒏 𝒇𝒂𝒕 𝒍𝒐𝒔𝒔 𝒓𝒆𝒄𝒐𝒎𝒎𝒆𝒏𝒅𝒂𝒕𝒊𝒐𝒏𝒔 𝒇𝒐𝒓 𝒂𝒕𝒉𝒍𝒆𝒕𝒆’𝒔 𝒗𝒔 𝒈𝒆𝒏𝒆𝒓𝒂𝒍 𝒑𝒐𝒑𝒖𝒍𝒂𝒕𝒊𝒐𝒏? By all means, this is a massive topic, but here are a few thoughts… As I’ve been teaching the guy’s on my Intelligent Coach Programme, recommendations for gen. pop. are essentially the first few layers for athlete fat loss recommendations. Reason being,

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Sports Performance

Ep. 58 – Dedication to Education: Health Consequences of Extreme Weight Loss in MMA and Combat Sports

Today, we’re doing a deep dive into the health consequences associated with extreme weight making strategies. As you’ve probably seen (or even experienced), last minute weight cuts happen on a very frequently basis and have raised concern for the health of the athlete. This is where they’ll lose drastic amounts of bodyweight (~10%) in the

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Sports Performance

Ep. 56 – Dedication to Education: Pre Bed Protein for enhanced Muscle Growth

Today, we’re doing a deep dive into the ‘forgotten meal’. When you think of eating protein to enhance muscle size, you typically think that this period is confined to post training only. However, research strongly suggests that you should evenly distribute your protein meals throughout the day to stimulate 24 hour muscle protein synthesis (MPS)

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