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Protein: Common Questions Answered

In All Articles, Blog Posts, Nutrition Articles by Arthur Lynch Comments

Share this article on Facebook Arthur Lynch is a PhD candidate in muscle physiology at the University of Limerick, Ireland. Arthur coaches here at Sigma Nutrition, heading up our powerlifting coaching program. He is an international-level powerlifter, representing Ireland at the past 2 IPF world championships. Introduction It’s just over a year since this creatine FAQ article was published here on the sigma nutrition website. The aim of that particular article was to clarify confusion surrounding supplementation with creatine and it was very well received. As a result I decided to do a follow-up article addressed common questions and concerns around protein …

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Carbohydrate Periodization: Fuel For The Work Required

In All Articles, Blog Posts, Nutrition Articles by Guest Post Comments

This is a guest post by Mark Germaine. Mark is currently completing his MSc in Sport Nutrition at Liverpool John Moores University, where he is also working as a Performance Nutritionist with various weight-making athletes. He has an undergraduate degree in Sport Science and Health, and has presented his thesis at the Faculty of Sport & Exercise Medicine Conference. Note from Mark: Before we get into this article, I’d just like to say that when myself and Danny agreed upon a topic, Impey et al. (2018) had not yet been published. This paper essentially encapsulates the body of research with regard to …

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Should You Restrict Caffeine Before Competition To Resensitize To It?

In All Articles, Blog Posts, Combat Sport Articles, Nutrition Articles by Danny Lennon Comments

I recently received an email from someone who had purchased the Sigma Weight Cutting System for MMA & Boxing, asking why I had advised athletes stop caffeine consumption in the final 7-10 days before competition. This is an interesting one because my stance has slightly changed on this matter in recent times. So I’d like to outline both my original thinking, and some opposing thoughts, in this piece. As you already likely know, caffeine is quite the stimulant. And its effects are very quickly noticeable. And the literature supporting it’s beneficial impacts on strength [1] [2], endurance [3] and sports performance [4] …

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SNR #217: Israel Halperin, PhD – Combat Sport Science, S&C Coaching & Motor Learning (Guest Hosted by Ciaran O’ Regan)

In Combat Sport Podcasts, Podcasts, Sigma Nutrition Radio by Danny Lennon Comments

Podcast: Play in new window | Download | EmbedSubscribe: iTunes | Android | Stitcher | RSSShare this episode on Facebook Episode 217: Special guest host Ciaran O’ Regan interviews Dr. Israel Halperin about research and application of S&C coaching. How to Listen Listen on Spotify Listen on iTunes (iOS) Listen on Stitcher Get podcast RSS feed Click Here to Get Podcast Transcripts Guest Bio Israel Halperin, PhD Israel is a post-doctoral researcher at Memorial University of Newfoundland. Israel completed his PhD at Edith-Cowan University, Australia in conjunction with the Australian Institute of Sport (AIS). His research centered on the effects coaching feedback has on the …

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SNR #215: Andy Galpin, PhD – Science to Practice, Technology and Adaptation to Stress

In Podcasts, Sigma Nutrition Radio by Danny Lennon Comments

Podcast: Play in new window | Download | EmbedSubscribe: iTunes | Android | Stitcher | RSSShare this episode on Facebook Episode 215: Dr. Andy Galpin of CSU Fullerton talks about blending evidence and practice, as well as the potential beneficial and detrimental roles of technology for making training decisions. How to Listen Listen on Spotify Listen on iTunes (iOS) Listen on Stitcher Get podcast RSS feed Click Here to Get Podcast Transcripts Guest Bio Andy Galpin, PhD Andy is a tenured Professor in the Center for Sport Performance at CSU Fullerton. Andy spent 4 years studying the structure and function of human skeletal muscle …

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SNR #211: Brianna Stubbs, PhD – Ketogenesis, Metabolism and Ketone Ester Supplementation

In Podcasts, Sigma Nutrition Radio by Danny Lennon Comments

Podcast: Play in new window | Download | EmbedSubscribe: iTunes | Android | Stitcher | RSSShare this episode on Facebook Episode 211: Brianna Stubbs, PhD discusses some of the peer-reviewed research she has published on ketone metabolism and ketone ester supplementation. How to Listen Listen on Spotify Listen on iTunes (iOS) Listen on Stitcher Get podcast RSS feed Click Here to Get Podcast Transcripts Guest Bio Brianna Stubbs, PhD In 2016 Brianna completed her PhD in Metabolic Biochemistry at Oxford University. She also became a World Champion rower as part of the GB Rowing Lightweight Women’s four person crew, and won …

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SNR #207: Alex Ritson – Research: Dynamic Fat Loss Rules & High vs. Low Reps

In Podcasts, Sigma Nutrition Radio by Danny Lennon Comments

Podcast: Play in new window | Download | EmbedSubscribe: iTunes | Android | Stitcher | RSSShare this episode on Facebook Episode 207: Alex Ritson is on the show to dive into two recent recent papers; one investigating the theories of dynamic fat loss models, and the other looking at the effect of low-rep vs. high-rep training for hypertrophy and strength. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Guest Bio   Alex Ritson Alex is a part of the online nutrition and training coaching company …

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SNR #206: Alessandro Ferretti – Blood Glucose, HRV & Inflammatory Response to Diet

In Podcasts, Sigma Nutrition Radio by Danny Lennon Comments

Podcast: Play in new window | Download | EmbedSubscribe: iTunes | Android | Stitcher | RSSShare this episode on Facebook Episode 206: Nutritionist Alessandro Ferretti discusses data he has collected that may inform us as to the inflammatory response to diet and lifestyle, using markers such as blood glucose, heart rate variability and Alessandro’s metric of “HRV/BG Index”. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Guest Bio Alessandro Ferretti Alessandro graduated from the Institute of Optimum Nutrition in 2001 and formed Equilibria Health Ltd in …

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SNR #205: Brandon Roberts, PhD – Muscle Physiology & Bodybuilding Case Study (Research Breakdown)

In Podcasts, Sigma Nutrition Radio by Danny Lennon Comments

Podcast: Play in new window | Download | EmbedSubscribe: iTunes | Android | Stitcher | RSSShare this episode on Facebook Episode 205: Brandon Roberts, PhD gets into the details of two recent research papers pertinent to the area of muscle hypertrophy. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Guest Bio Brandon Roberts, PhD Brandon has a PhD in Muscle Biology and is currently a Postdoctoral Fellow researching muscle physiology related to hypertrophic adaptations. He is a published author or peer-reviewed research. In addition to …

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SNR #204: Greg Nuckols – Research Breakdown: Concurrent Training & Fat Free Mass Index

In Podcasts, Sigma Nutrition Radio by Danny Lennon Comments

Podcast: Play in new window | Download | EmbedSubscribe: iTunes | Android | Stitcher | RSSClick here to subscribe to MASS Episode 204: Greg Nuckols is on the show to review two recent research papers; one looking at concurrent training and the interference effect, and the other looking at the fat-free mass index in athletes. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Guest Bio Greg Nuckols Greg Nuckols is the founder of StrongerByScience.com, a website that provides comprehensive information about how to get stronger and …

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SNR #203: Arthur Lynch – FFM for Strength & HMB vs. Leucine

In Podcasts, Sigma Nutrition Radio by Danny Lennon Comments

Podcast: Play in new window | Download | EmbedSubscribe: iTunes | Android | Stitcher | RSSEpisode 203: Arthur Lynch, PhD candidate at the University of Limerick, is on the show to break down two important research papers. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Guest Bio Arthur Lynch, PhD Candidate Arthur is an exercise physiology PhD researcher and international-level competitive lifter in the IPF. He is head powerlifting coach at Sigma Nutrition. His current research is based on HMB supplementation and anabolism. Research Papers …

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SNR #196: Rob Wildman, PhD – Nutrient Timing & the 24-Hour Approach to Workout Nutrition

In Podcasts, Sigma Nutrition Radio by Danny Lennon Comments

Podcast: Play in new window | Download | EmbedSubscribe: iTunes | Android | Stitcher | RSSShare this episode on Facebook Episode 196: Researcher and registered dietitian Dr. Rob Wildman discusses the importance of viewing performance and recovery nutrition as a 24 hour process, rather than hyperfocusing on the workout “window”. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Guest Bio Rob Wildman, PhD Dr. Rob Wildman, PhD, RD is Chief Science Officer for DYMATIZE Enterprizes in Dallas, Texas. Dr. Wildman is the author of four books …

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SNR #195: Brendan Egan, PhD – Exogenous Ketone Supplementation

In Podcasts, Sigma Nutrition Radio by Danny Lennon Comments

Podcast: Play in new window | Download | EmbedSubscribe: iTunes | Android | Stitcher | RSSShare this episode on Facebook Episode 195: Dr. Brendan Egan of Dublin City University discusses the current research on exogenous ketone supplementation for athletic performance and recovery.  Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Guest Bio Brendan Egan, PhD Brendan holds a position as Senior Lecturer in Sport and Exercise Physiology in the School of Health and Human Performance at Dublin City University. His current research investigates the molecular regulation …

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SNR #194: Daniel Davey – Applied Performance Nutrition for Team Field Sports

In Podcasts, Sigma Nutrition Radio by Danny Lennon Comments

Podcast: Play in new window | Download | EmbedSubscribe: iTunes | Android | Stitcher | RSSShare this episode on Facebook Episode 194: Leinster Rugby performance nutritionist Daniel Davey discusses how to apply evidence-based nutrition practices with team sport athletes in elite-level sport. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Guest Bio Daniel Davey Daniel received his BSc in Science from University College Dublin and holds an MSc in Nutrition, Physical Activity & Public Health from the University of Bristol. Daniel is also a Certified Strength …

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SNR #192: Shona Halson, PhD – Recovery Strategies for Elite Performance

In Podcasts, Sigma Nutrition Radio by Danny Lennon Comments

Podcast: Play in new window | Download | EmbedSubscribe: iTunes | Android | Stitcher | RSSShare this episode on Facebook Episode 192: Australian Institute of Sport recovery physiologist Dr. Shona Halson discusses her exciting work look at performance, fatigue and immunity in elite athletes. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Guest Bio Shona Halson, PhD Dr Shona Halson is the Senior Recovery Physiologist at the ‪Australian Institute of Sport and an Associate Editor of the International Journal of Sports Physiology and Performance. Her work …

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Could Creatine Be an Effective Treatment for Age-Related Loss of Muscle?

In All Articles, Blog Posts, Nutrition Articles by Danny Lennon Comments

This is a guest post by Lee Bell. Lee has a MSc in exercise physiology and is a consultant lecturer, speaker and content writer. He is a published academic and professional writer and has delivered talks at a number of conferences including the COPA Growth medical conference in London. He is also involved in primary sport science research with other sport scientists across a number of institutions and is currently looking into neck health strategies in Rugby. He has lectured in sport science for a number of years and has also delivered training to hundreds of personal trainers and coaches as master …

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SNR #190: Mike Israetel, PhD – Nutrition Considerations for the Strength Athlete

In Podcasts, Sigma Nutrition Radio by Danny Lennon Comments

Podcast: Play in new window | Download | EmbedSubscribe: iTunes | Android | Stitcher | RSSShare this episode on Facebook Episode 190: Mike Israetel, PhD discusses the relative importance of carbohydrates for strength athletes, planning nutrition periodization for strength athletes and how to structure mesocycles for strength gain. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Guest Bio Mike Israetel, PhD Mike Israetel is currently a professor of Exercise Science at Temple University in Philadelphia, as well consulting nutritional and training for elite strength and combat …

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The Nutrition Panel at One-Zero 2016

In Blog Posts by Danny Lennon Comments

The Nutrition Panel at One-Zero 2016 Last year I was part of a panel discussion at the One-Zero Conference in Dublin. I was joined by Daniel Kings (head sports nutritionist at Aspetar in Qatar) and Stephen Nolan (Nutritics software). The focus of the panel was how nutrition is influencing sports and how technology allows for the more efficent administration and monitoring of nutrition to athletes, teams and enthusiasts alike. The panel was hosted by Emma Buckley of Gourmet Fuel. Enjoy this? Share this on Facebook  

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SNR #185: Trent Stellingwerff, PhD – Nutrition Strategies for Endurance Sports

In Podcasts, Sigma Nutrition Radio by Danny Lennon Comments

Podcast: Play in new window | Download | EmbedSubscribe: iTunes | Android | Stitcher | RSSShare this episode on Facebook Episode 185: Trent Stellingwerff of the Canadian Sports Institute discusses nutrition for endurance sports, carbohydrate periodization and raceday fuelling. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Guest Bio Trent Stellingwerff, PhD Trent is an applied sport physiologist with a specialization in the area of performance nutrition. He earned a Bachelor of Science in Human Nutrition and Exercise Physiology at Cornell University and he earned his …

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SNR #124: Brent Ruby, PhD – The Human Ceiling of Energy Expenditure & the Role of Environment in Recovery & Performance

In Podcasts, Sigma Nutrition Radio by Danny Lennon Comments

Podcast: Play in new window | Download | EmbedSubscribe: iTunes | Android | Stitcher | RSSEpisode 124: Brent Ruby PhD, discusses his lab’s fascinating work on the upper limits of energy expenditure, markers of over-training vs. real-world performance, and the role of environment & temperature on performance and recovery. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Guest Bio Brent Ruby, PhD. Brent is the director of the University of Montana Center for Work Physiology and Exercise Metabolism (WPEM). The center aims to mesh the research world with …

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SNR #121: Graeme Close, PhD – Nutritional Strategies for Jockeys to Make Weight, Perform Better & Improve Health

In Podcasts, Sigma Nutrition Radio by Danny Lennon Comments

Podcast: Play in new window | Download | EmbedSubscribe: iTunes | Android | Stitcher | RSSShare this episode on Facebook Episode 121: Graeme Close PhD discusses nutrition strategies that he has researched and employed with professional jockeys in order to allow them to make weight more safely, perform better and improve their overall health. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts  Guest Bio   Prof. Graeme Close Originally a Professional rugby league player, Graeme is now a Reader in Applied Physiology & Sport Nutrition at …

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Making the Cut, Part III: Supplements for Combat Sport Fighters

In All Articles, Blog Posts, Combat Sport Articles by Danny Lennon Comments

Supplementation. This could be a 4-part series in itself. However, I’ll skip on some details to get to: which supplements actually work which don’t and which are actually worth investing in. A brief point to consider before I go into this: If you don’t have the foundations discussed in part I in place, don’t worry about supplements. Sort those foundations out first. Ok, let’s start with what supplements can enhance training performance. Here’s the ones that are actually going to work: Supplementation for Performance Creatine Most effective supplement out there. Most researched supplement out there. It works. It’s safe. Take it. Don’t believe …