Snippit Sports Science Podcast

 Hi everyone, Thanks for you continued support. Today's article looks into the plethora of information that surround protein consumption for improved muscle building:   How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution Brad Jon Schoenfeld & Alan Albert Aragon  Journal of the International Society of Sports Nutrition volume 15, Article number: 10 (2018) Abstract Controversy exists about the maximum amount of protein that can be utilized for lean tissue-building purposes in a single meal for those involved in regimented resistance training. It has been proposed that muscle protein synthesis is maximized in young adults with an intake of ~ 20–25 g of a high-quality protein; anything above this amount is believed to be oxidized for energy or transaminated to form urea and other organic acids. However, these findings are specific to the provision of fast-digesting proteins without the addition of other macronutrients. Consumption of slower-

Hi there, We are finally back - Jared and I have finally synced our schedules to do an episode together.  We are trying some new software called SquadCast to try and improve the quality of the internet recording - I think the audio is much better on this episode. We are quite busy at the moment so we have decided in the short term to push our podcast release to every 2 weeks. Jared in particular is in the back-end of his thesis writing so it is great he is able to take a little bit of his valuable time out to come onto the podcast.  As always we are grateful to our sponsor EliteForm who have integrated Velocity Based Training through the use of 3D camera system with an online Strength planner so please give them a visit at Eliteform.com (Also we forgot to acknowledge them in the introduction so hence our extra shout out here.) Today's episode from a practical standpoint helps to understand the optimisation of Blood Flow Restriction pressures when doing aerobic (stationary-based) exercise. I personally have f

  We need the help of listeners like you to keep the podcast going!Please help support the podcast:► https://www.patreon.com/snippitscience      https://bjsm.bmj.com/content/early/2019/03/29/bjsports-2018-100278   Wake up and smell the coffee: caffeine supplementation and exercise performance—an umbrella review of 21 published meta-analyses   Jozo Grgic Ivana Grgic Craig Pickering Brad J Schoenfeld David J Bishop Zeljko Pedisic   Abstract   Objective  To systematically review, summarise and appraise findings of published meta-analyses that examined the effects of caffeine on exercise performance.   Design  Umbrella review.   Data sources  Twelve databases.   Eligibility criteria for selecting studies  Meta-analyses that examined the effects of caffeine ingestion on exercise performance.   Results  Eleven reviews (with a total of 21 meta-analyses) were included, all being of moderate or high methodological quality (assessed using the Assessing the Methodological

Hi there, Both Jared and I are currently in a very busy time period of work. In particular Jared is in the thick of his PhD writing so we've decided to push our podcast release to a fortnight format.  Once things settle down we'll get back to our weekly format. Today's article review in my opinion is a really practical paper. It reviews the mechanism of hamstring injuries in sprinting and then highlights a few different exercises that would be of benefit to include into a strengthening program.  The paper has pictures so do yourself a favour and download it. Hamstring exercises for track and field athletes: injury and exercise biomechanics, and possible implications for exercise selection and primary prevention. Malliaropoulos N1, Mendiguchia J, Pehlivanidis H, Papadopoulou S, Valle X, Malliaras P, Maffulli N.   Br J Sports Med. 2012 Sep;46(12):846-51. doi: 10.1136/bjsports-2011-090474. Epub 2012 Jun 9.   Abstract Hamstring strain injuries are the most prevalent muscle injuries in track and field (TF). T

  We need the help of listeners like you to keep the podcast going!Please help support the podcast:► https://www.patreon.com/snippitscience      https://www.ncbi.nlm.nih.gov/pubmed/29971434   JAMA Intern Med. 2018 Aug 1;178(8):1086-1097. doi: 10.1001/jamainternmed.2018.2425   Association of Coffee Drinking With Mortality by Genetic Variation in Caffeine Metabolism: Findings From the UK Biobank.   Loftfield E, Cornelis MC, Caporaso N, Yu K, Sinha R, Freedman N.   Abstract   IMPORTANCE: Prospective cohorts in North America, Europe, and Asia show consistent inverse associations between coffee drinking and mortality, including deaths from cardiovascular disease and some cancers. However, concerns about coffee, particularly among people with common genetic polymorphisms affecting caffeine metabolism and among those drinking more than 5 cups per day, remain.   OBJECTIVE: To evaluate associations of coffee drinking with mortality by genetic caffeine metabolism score.   DESIGN, SETTING, AND PARTICIPANTS: The UK B

Hi everyone, I would have to say that performing a hip-thrust strength exercise has gained a lot of popularity in recent years. I would have to say that I enjoy programming it for athletes that I train and that its a great exercise to perform where they can lift a heavy load without excessive axial loading on the body (as with a squat). Therefore considering it as a PAP activity prior to sprinting provides an interesting concept for consideration.  So today's article I review is: Hip thrust-based PAP effects on sprint performance of soccer players: heavy-loaded versusoptimum-power development protocols. Dello Iacono A1,2, Seitz LB3.   J Sports Sci. 2018 Oct;36(20):2375-2382. doi: 10.1080/02640414.2018.1458400. Epub 2018 Mar 29 Abstract This study aimed to investigate the acute effects of two barbell hip thrust-based post-activation potentiation (PAP) protocols on subsequent sprint performance. Using a crossover design, eighteen soccer athletes performed 5 m, 10 m, and 20 m sprints before and 15 s, 4 min, an

  We need the help of listeners like you to keep the podcast going!Please help support the podcast:► https://www.patreon.com/snippitscience      https://www.bmj.com/content/bmj/359/bmj.j5024.full.pdf   Coffee consumption and health: umbrella review of meta-analyses of multiple health outcomes   Poole, Robin; Kennedy, Oliver J; Roderick, Paul; Fallowfield, Jonathan A; Hayes, Peter C; et al.   BMJ : British Medical Journal (Online); London Vol. 359,  (Nov 21, 2017). DOI:10.1136/bmj.j5024     Abstract   Objectives  To evaluate the existing evidence for associations between coffee consumption and multiple health outcomes.   Design  Umbrella review of the evidence across meta-analyses of observational and interventional studies of coffee consumption and any health outcome.   Data sources  PubMed, Embase, CINAHL, Cochrane Database of Systematic Reviews, and screening of references.   Eligibility criteria for selecting studies  Meta-analyses of both observational and interventional studies th

Welcome to Episode 70. Today's episode revisits our original concept of short and snappy (hence Snippit) article reviews.  I also put a slightly different spin on the review as I personally copied the same study and did the protocol as a comparison. It was a good challenge and I give my own results and personal opinion on this type of training. Hope you enjoy it. Also, thank you to our podcast sponsor EliteForm, which brings together cutting edge sports science technologies.  Please visit https://eliteform.com and check out their products, StrengthPlanner and PowerTracker. Effects of low-intensity bench press training with restricted arm muscle blood flow on chest muscle hypertrophy: a pilot study. Yasuda T1, Fujita S, Ogasawara R, Sato Y, Abe T.   Abstract Single-joint resistance training with blood flow restriction (BFR) results in significant increases in arm or leg muscle size and single-joint strength. However, the effect of multijoint BFR training on both blood flow restricted limb and non-restricte

  We need the help of listeners like you to keep the podcast going!Please help support the podcast:► https://www.patreon.com/snippitscience      https://www.annualreviews.org/doi/full/10.1146/annurev-nutr-071816-064941   Coffee, Caffeine, and Health Outcomes: An Umbrella Review   Annual Review of Nutrition Vol. 37:131-156 (Volume publication date August 2017) https://doi.org/10.1146/annurev-nutr-071816-064941   Giuseppe Grosso, Justyna Godos, Fabio Galvano, and Edward L. Giovannucci   Abstract   To evaluate the associations between coffee and caffeine consumption and various health outcomes, we performed an umbrella review of the evidence from meta-analyses of observational studies and randomized controlled trials (RCTs).   Of the 59 unique outcomes examined in the selected 112 meta-analyses of observational studies, coffee was associated with a probable decreased risk of breast, colorectal, colon, endometrial, and prostate cancers; cardiovascular disease and mortality; Parkinson's disease; and type-

Hi there.  Today's episodes looks at the response of two difference types of eccentric strength training on trained rugby players.  This is another great paper that comes out from New Zealand. They used well trained (i.e. strong) athletes that has great applicability to any strength coach.   Snippit is sponsored by EliteForm, which brings together cutting edge sports science technologies.  Thank you EliteForm for making Snippit possible. Please visit https://eliteform.com and check out their products, StrengthPlanner and PowerTracker.    Effects of Accentuated Eccentric Loading on Muscle Properties, Strength, Power, and Speed in Resistance-Trained Rugby Players. J Strength Cond Res 32(10): 2750-2761, 2018 Abstract The purpose of this study was to determine the effects of slow and fast tempo resistance training incorporating accentuated eccentric loading (AEL) compared with traditional resistance training (TRT) in trained rugby players. Fourteen subjects (19.4 ± 0.8 years, 1.82 ± 0.05 m, 97.0 ± 11.6 kg, and r

  Snippit is made possible by listeners like you.Please help support the podcast:► https://www.patreon.com/snippitscience      https://www.tandfonline.com/doi/full/10.1080/07420528.2019.1567524 CHRONOBIOLOGY INTERNATIONAL2019, VOL. 36, NO. 4, 449–460https://doi.org/10.1080/07420528.2019.1567524 The effects of time of day-specific resistance training on adaptations in skeletal muscle hypertrophy and muscle strength: A systematic review and meta-analysis Jozo GrgicBruno LazinicaAlessandro GarofoliniBrad J. SchoenfeldNicholas J. SanerPavle MikulicInstitute for Health and Sport (IHES), Victoria University, Melbourne, Australia Faculty of Education, Department of Kinesiology, J.J. Strossmayer University, Osijek, Croatia Department of Health Sciences, Lehman College, Bronx, USA Faculty of Kinesiology, University of Zagreb, Zagreb, Croatia ABSTRACTThe present paper endeavored to elucidate the topic on the effects of morning versus evening resistance training on muscle strength and hypertrophy by conducting a systema

  Snippit is made possible by listeners like you.Please help support the podcast:► https://www.patreon.com/snippitscience      https://www.ncbi.nlm.nih.gov/pubmed/30736268   J Clin Med. 2019 Feb 6;8(2). pii: E193. doi: 10.3390/jcm8020193. Influence of a 30-Day Slow-Paced Breathing Intervention Compared to Social Media Use on Subjective Sleep Quality and Cardiac Vagal Activity. Laborde S, Hosang T, Mosley E, Dosseville F   Abstract Breathing techniques are part of traditional relaxation methods; however, their influence on psychophysiological variables related to sleep is still unclear. Consequently, the aim of this paper was to investigate the influence of a 30-day slow-paced breathing intervention compared to social media use on subjective sleep quality and cardiac vagal activity (CVA, operationalized via high-frequency heart rate variability).   Healthy participants (n = 64, 33 male, 31 female, M = 22.11, SD = 3.12) were randomly allocated to an experimental or control group. In the experimental group,

Hi everyone and welcome to Snippit Sports Science podcast.  We are sponsored by EliteForm, which comobines and integrated online strength planner and velocity tracking system using 3D video technology.  Thank you EliteForm for making Snippit possible. Please visit https://eliteform.com and check out their products, StrengthPlanner and PowerTracker. Today we chat about hamstring exercises and strength measures.   The single-leg Roman chair hold is more effective than the Nordic hamstring curl in improving hamstring strength-endurance in Gaelic footballers with previous hamstring injury. J Strength Cond Res. 2018 Mar 6. doi: 10.1519/JSC.0000000000002526.   Authors: Macdonald B1, O'Neill J2, Pollock N3, Van Hooren B4,5. Abstract Poor hamstring strength-endurance is a risk factor for hamstring injuries. This study investigated the effectiveness of the single-leg Roman hold and Nordic hamstring curl in improving hamstring strength-endurance. Twelve Gaelic footballers (mean ± standard deviation age, height and

  Snippit is made possible by listeners like you.Please help support the podcast:► https://www.patreon.com/snippitscience      https://journals.lww.com/acsm-msse/fulltext/2018/05001/Physical_Activity_Levels_of_Students_Walking.1927.aspx   Physical Activity Levels of Students Walking Shelter Dogs in an Activity Course A Pilot Study 2362 Board #198 June 1 930 AM - 1100 AM Sartore-Baldwin, Melanie; Das, Bhibha, M.; Schwab, Lacey; DuBose, Katrina, FACSM   Medicine & Science in Sports & Exercise: May 2018 - Volume 50 - Issue 5S - p 583 doi: 10.1249/01.mss.0000537009.25499.51 E-36 Free Communication/Poster Walking for Better Health Friday, June 1, 2018, 7:30 AM - 12:30 PM Room: CC-Hall B     While it is becoming less and less common for four-year colleges and universities to require physical activity courses as part of student curricula, many schools continue to offer elective physical activity courses. These elective courses are important given the benefits associated with physical activity and the low lev

Snippit is made possible by listeners like you.Please help support the podcast:► https://www.patreon.com/snippitscience      Published: 18 April 2019 https://www.nature.com/articles/s41598-019-41254-6   Dog owners are more likely to meet physical activity guidelines than people without a dog: An investigation of the association between dog ownership and physical activity levels in a UK community   Carri Westgarth Robert M. Christley Christopher Jewell Alexander J. German Lynne M. Boddy Hayley E. Christian   Scientific Reports volume 9, Article number: 5704 (2019)   Abstract   Previous research suggests that dog owners are slightly more physically active than those without dogs, but have only studied one household member, and it is unclear whether time spent dog walking replaces other physical activity (PA).   A survey of 191 dog owning adults (DO), 455 non-dog owning adults (NDO), and 46 children, living in 385 households in West Cheshire UK, was conducted in July-August 2015. Objective (accelerometer)

Hi everyone,  Today's episode I review a paper that uses Salivary Alpha Amylase and Cortisol as biomarkers to help explain competition readiness is athletes.  As both of these metabolites can now be analysed real-time this has great advantage.  The paper I review is called: Salivary alpha-amylase response to competition: relation to gender, previous experience, and attitudes. Journal: Psychoneuroendocrinology. 2006 Jul;31(6):703-14. Epub 2006 Apr 18. Authors: Kivlighan KT1, Granger DA.   Snippit is sponsored by EliteForm, which brings together cutting edge sports science technologies.  Thank you EliteForm for making Snippit possible. Please visit https://eliteform.com and check out their products, StrengthPlanner and PowerTracker.   Please subscribe to Snippit:  ► http://snippitscience.com  ► https://snippitscience.podbean.com  ► https://soundcloud.com/snippitscience  ► http://bit.do/snippititunes  ► http://bit.do/snippitspotify  ► http://bit.do/snippityoutube  ► http://bit.do/snippitnewsletter  ► http://feed

 Hi everyone,  I've found in the archives a previous podcast episode that Jared and I recorded but haven't released yet.  So please excuse the audio as this was recorded some time ago in the "early days."   The article we review centres around the concept of lifting heavy (70%RM) with Blood Flow Restriction.  This is a prefect example of how to incorporate BFR into athletes training regime. The article is:  Three Weeks of Occlusion Training can Improve Strength and Power in Trained Athletes. International Journal of Sports Physiology and Performance.  Authors: Cook, C. J., Kilduff, L. P., & Beaven, C. M.   PURPOSE: To examine the effects of moderate load exercise with and without blood flow restriction on strength, power and repeated sprint ability, along with acute and chronic salivary hormonal parameters. METHODS: Twenty male semi-professional rugby union athletes were randomized to a lower-body blood flow restricted intervention (an occlusion cuff inflated to 180 mmHg worn intermittently on the proxima

Hi everyone, Thanks for sticking with us whilst we migrate all of our episodes to Podbean. In today's episode, I speak to Dr. Chris Bach who is based at the University of Nebraska as he is the Director of Nebraska Athletic Performance Labs. He is skilled in sports research, performance testing, load monitoring, sports nutrition, sleep and travel physiology. I took the opportunity to interview him whilst I was recently in the USA.  Due to Chris' vast experience instead of reviewing a paper, this podcast illustrates how Chris and the rest of his staff provide a practical translation of sports science in an applied manner with elite athletes. Also he gives fantastic advice for aspiring sports scientists (and S&C coaches) who may want to work in this type of environment. Follow Chris on twitter: @ChrisWBach or contact him via email cbach@huskers.com. We are also proud of our sponsorship with EliteForm, which brings together cutting edge sports science technologies.  Thank you EliteForm for making Snippit poss

Snippit is made possible by listeners like you.Please help support the podcast:► https://www.patreon.com/snippitscience      The Effects of Training with Free Weights or Machines on Muscle Mass, Strength, and Testosterone and Cortisol Levels Shane Schwanbeck   Free weights are generally preferred over machines by practitioners of strength training because they involve incorporation of greater muscle mass because of the greater stabilization that is required. Using free weights may therefore allow one to gain more muscle mass and strength with chronic training; however, this has not been thoroughly addressed. The purpose of this study was to compare the effect of training with free weights or machines on muscle mass, testosterone and cortisol concentrations, and strength.   Fifteen males and twenty-one females aged 22 ± 3 y with previous weight training experience trained using only free weights or only machines for eight weeks. Hormone concentrations were assessed via saliva samples pre and post workout at t

Snippit is sponsored by EliteForm, which brings together cutting edge sports science technologies. Thank you EliteForm for making Snippit possible. Please visit eliteform.com and check out their products, StrengthPlanner and PowerTracker. You too can help support the podcast:► www.patreon.com/snippitscience Today's article is a great for those who want guidance around exercise and illness. The BASES expert statement on exercise, immunity, and infection. Journal of sports sciences, 30(3), 321-324.Gleeson, M., & Walsh, N. P. (2012). AbstractAn individual's level of physical activity influences their risk of infection, most likely by affecting immune function. Regular moderate exercise reduces the risk of infection compared with a sedentary lifestyle, but very prolonged bouts of exercise and periods of intensified training are associated with an increased risk of infection. There are several lifestyle, nutritional, and training strategies that can be adopted to limit the extent of exercise-induced immunodepr