Iron deficiency (ID) is a prevailing nutritional concern amongst the athletic population due to the increased iron demands of this group. Athletes’ ability to replenish taxed iron stores is challenging due to the low bioavailability of dietary sources, and the interaction between exercise and hepcidin, the primary iron-regulatory hormone. This will be the main focus of this episode.

On this episode we are talking with Peter Hespel and Chiel Poffé from the University of Leuven / Bakala Academy to provide an update to the topic of exogenous ketones in cycling thanks to their research on this topic. Do ketones improve performance after all? Is there any particular context in which their use is justified? Find out here. 

Today we are bringing back Dr. Dana Lis to have her talk us through some recent research on collagen supplementation in the specific context of explosive exercise performance and we’ll discuss if this may have implications for sprinting performance in cyclists.

A recent food technology innovation created new CHO drinks and gels with added sodium alginate and pectin in solutions of multiple transportable CHO, with the intention of encapsulating those CHO molecules in the stomach forming a gel which allegedly enables a smooth transportation of the drink through the stomach to the intestine. But are the claims of improved gastric emptying, increased CHO oxidation and reduce GI symptoms supported by science? 

On this second episode we are talking again with Kirsty Elliott-Sale and Eimear Dolan about the role of oral contraceptive pills (OCPs) and exercise performance. This episode was based on a recent Meta-Analysis published by the guests themselves on Sports Medicine and they'll tell us what they found. Do OCP users have a lower performance when compared with naturally menstruating women? Is performance superior in OCP taking days vs. OCP withdrawal days? Tune in to find out.

This is a multi-episode series dedicated exclusively to the female cyclist and other endurance female athletes. On this episode we'll go through a recent Meta-Analysis published by Kelly and Kirsty on Sports Medicine and they'll tell us what they found regarding the influence of the different menstrual cycle phases on exercise performance and how can we produce more high-quality research in the future.

On this part 2 on the applicability of low carb, high fat ketogenic diets in endurance athletes, we will resume our talk and put the spotlight on the exercise activities that could benefit from a ketogenic diet approach, as well as some novel areas such as the impact of ketogenic diets in the oral microbiome (nitrate reducing bacteria), it's effects on bone health and the use of exogenous ketones in cycling.

On today's episode with Prof. Louise Burke from the Australian Catholic University, we discuss the current knowledge on the use of low carb, high fat ketogenic diets in endurance athletes, in particulate the research performed by her group with elite racewalkers. Is this diet approach the future of elite endurance sports? Do they have a place in cycling?

Dietary nitrate supplementation produces an ergogenic effect due to the improvement of mitochondrial oxygen efficiency through a reduction in the oxygen cost of exercise that increases vasodilation and blood flow to the skeletal muscle in recreationally active subjects. Today we are talking with Dr. Andrew Jones from the University of Exeter to find out the application of nitrates in cycling.

Exercise-associated physiological disturbances alter gastrointestinal function and integrity. These alterations may increase susceptibility to dietary triggers, namely gluten and a family of short-chain carbohydrates known as FODMAPs (fermentable oligo-, di-, monosaccharides and polyols). Today, Dr. Dana Lis talks us through how foods rich in these elements can trigger this symptoms and how to avoid them.

Over the last decade it has become clearer that taste is not limited to the oral cavity and it can also affect multiple physiological systems resulting in increased exercise performance. On today's episode Russ Best explains how the taste of carbohydrates, caffeine, menthol, capsaicin and bitter compounds can influence exercise performance.

Teun Van Erp, a former Sport Scientist at Team Sunweb developed his PhD on studying the load, intensity and performance of male and female professional riders from Team Sunweb. we’ll go through the training characteristics of pro cyclists, loads, the power zones of cyclists’ when competing, we’ll talk about gross efficiency of pedalling, women vs male road cycling, reliability of some training parameters and some other interesting geeky stuff.

Exhaustive or unaccustomed intense exercise can cause exercise-induced muscle damage (EIMD) and its undesirable consequences may decrease the ability to exercise and to adhere to a training program. Dietary and supplemented polyphenols appear to be a promising way of reducing EIMD. On this episode, we go around the latest evidence on this subject and the applicability it has to athletic populations.

RED-S is the broader, more comprehensive name for what was formerly known as female athlete triad (or simply the triad), which was a condition seen in females participating in sports that emphasize leanness or low body weight. As it was also seen in males, the name was changed to the comprehensive term RED-S which may be more frequent than we think and that can have serious consequences not only for exercise performance of athletes but for their long-term health as well.

In this episode with Dr. Jamie Pugh we’ll present a balanced overview on Probiotic supplementation while recognising how complex the gut microbiota is and the common misinterpretations and limitations of the current research on probiotics use in athletes.  

Anthony Warner aka The Angry Chef will be sharing his strong views on food, diet and scientific mistruths during this sensitive times during the coronavirus pandemic. How can we better filter health-related information in the future?

PART 2. The majority of endurance athletes suffer from some kind of gut problem during training and competition. Symptoms like nausea, cramping, bloating, side stitches, and the need to defecate can negatively impact an athlete’s performance. Why are gut problems so common during exercise? And what can athletes do to prevent and manage gut symptoms that occur during training and competition?

The majority of endurance athletes suffer from some kind of gut problem during training and competition. Symptoms like nausea, cramping, bloating, side stitches, and the need to defecate can negatively impact an athlete’s performance. Why are gut problems so common during exercise? And what can athletes do to prevent and manage gut symptoms that occur during training and competition?

Discussing the latest research on the implications for health and performance of carbohydrate and energy periodization in endurance athletes. We also discuss some of the recent research on the impacts of ketogenic dieting in markers of bone health in endurance athletes.

On this episode we talk with one of the greatest specialists in strength training about the still overlooked importance of including properly periodized strength training routines in road cycling. We go around some of the basic concepts of strength training and how to implement it in a regular Pro and Amateur cycling calendar to maximize performance.

On this episode we present the latest evidence and limitations on collagen supplementation in athletes and clinical populations through some of the works performed by Sara Oikawa at McMaster University under the supervision of Prof. Stuart Phillips.

On this episode Dr. Graeme Close talks us through the nutrition interventions to focus our attention on when dealing with injured cyclists, as well as the preventive aspects where nutrition could also play an important role. We also go through the evidence behind some popular dietary supplements claiming to support recovery in injured athletes. 

On this episode we go back in time and revisit the best moments of each episode throughout 2019. A sort of teaser if you didn't have a chance to listen to a particular episode. Thank for for staying there during this past year. Have a great 2020! Stay tuned!