Iraki Nutrition Podcast

Myoprat er en forskningsbasert podkast om trening, ernæring, kosttilskudd og andre temaer relatert til muskelvekst og fettforbrenning. Om du er opptatt av utholdenhetstrening har du kommet til feil sted. I denne episoden diskuterer Markus og jeg om karbohydrater. (02:10) Hva er karbohydrater? (05:30) Hvorfor har karbohydrater et dårlig rykte? (22:30) Karbohydrat behov ved ulike idretter? (38:30) Fordeler med karbohydrater for muskelvekst? (49:30) Timing og fordeling? (57:30) Oppsummering?

Myoprat er en forskningsbasert podkast om trening, ernæring, kosttilskudd og andre temaer relatert til muskelvekst og fettforbrenning. Om du er opptatt av utholdenhetstrening har du kommet til feil sted. I denne episoden diskuterer Markus og jeg om treningsvolum. (01:35) Hva er viktige mekanismer for muskelvekst? (09:45) Hva er volum? (18:20) Hvor mange sett? (31:20) Hvor ofte bør du trene en muskel? (38:50) Hvor mange repetisjoner bør du trene med? (49:20) Hvor intensivt bør du trene?

I denne episoden diskuterer Markus og jeg om proteiner. Noen av tingene vi diskuterer er: (03:14) Hva er proteiner? (08:25) Proteiner og nyrer (13:20) Hvor mye protein bør du spise? (24:40) Fordeling og timing (47:20) Proteiner og vegetarianere/veganere (52:10)Proteintilskudd (1:01:20) Oppsumering

I denne episoden diskuterer Markus og jeg om muskelminne. Noen av tingene vi diskuterer er: (11:51): Hva er muskelminne? (23:30): Hvordan påvirkes myonukleider av alder og doping? (44:20): Hva har vi lært av korona? (48:30): Hva bør man gjøre? (53:40): Konklusjon

Broderick began training in earnest Christmas Day 1981 (10 years old), and was %100 committed to the lifelong pursuit of human performance from that moment forward! Every action and decision (good and bad) in his life has been made with that predication first. Over the last 30 years, He has competed on the national level as a Bodybuilder and Strongman and on the national and international level as a powerlifter. He completed a Bachelors degree in Biology with a minor in Analytical Chemistry from the University of Arizona in 1994 and have spent 1000’s of hours involved in sports lab studies and research projects relating to human performance and athletic sciences! On a coaching / consulting level he have assisted 100’s of athletes from the recreational to Olympic medalists. TeamEvilGSP has helped to produce more than a few IFBB Pro Bodybuilders and world-class powerlifters. https://www.teamevilgsp.com In this podcast, Broderick and I discuss blood work. Some of the things we discuss are: (02:07): How oft

Melina Magulas has Master of Sports Science from the Norwegian School of Sports Sciences with specialization in exercise physiology and sports biomechanics. Her focused area of research as a part of a biomechanics group was on properties and training adaptations in the muscle-tendon unit system. Melina works in Oslo, Norway as an exercise physiologist and performance coach at Magnat Center, testing and training people ranging from the elite athlete to the patient. She also lectures at the Academy for Personal Training in Norway, and is responsible for endurance and physical activity and health. In this podcast, Melina and I discuss concurrent training. Some of the things we discuss are: (07:30) What is concurrent training? (11:00) How does endurance training interfere with molecular signalling that is important to muscle hypertrophy? (24:10): Is there differences in endurance exercises in regard to interference with resistance training? (36:25): If you were to do both, how can you structure it to m

Director of Education: Andy is a tenured Professor in the Center for Sport Performance at CSU Fullerton. He was born and raised in beautiful Rochester, WA and is a die-hard Seahawks, Huskies, & Mariner fan. RIP Sonics. As a youth, Andy played every sport at his disposal, excelling at Football, Basketball, Baseball, and Track & Field. While not playing, he worked at grocery stores, gas stations, hay fields, blueberry farms, and in the road construction business. It was during this time he discovered Strength & Conditioning. Andy took his limited talents to Linfield College to join their Football team and pursue a degree in Exercise Science. While he experienced great success in both (2004 National Championship and 2x Captain and immediate inductee into the "All Ugly" Team), the true reward of this time was the meeting of lifelong friend (Doug Larson). The two fed each other's pursuit of knowledge of human performance and led them to attend the University of Memphis for the Masters degrees in Human Movement Sc

Shawn M. Arent, PhD, CSCS*D, FACSM is currently an Associate Professor in the Department of Exercise Science and Sport Studies at Rutgers University. He is also the Director of the Human Performance Laboratory and Director of the Center for Health & Human Performance in the Institute for Food, Nutrition, and Health. Dr. Arent is a Certified Strength and Conditioning Specialist with Distinction with the National Strength and Conditioning Association and also a Fellow in the American College of Sports Medicine. He completed his undergraduate degree at the University of Virginia and both his MS and PhD in Exercise Science at Arizona State University. His research focuses on the relationship between physical activity and stress and the implications for health and performance, with an emphasis on underlying biological and behavioral mechanisms. His recent work has primarily focused on physiological responses to training-related stressors and their contribution to optimal performance and recovery. He is specificall

Dr. Donald Layman is Professor Emeritus in the Department of Food Science & Human Nutrition at the University of Illinois at Urbana-Champaign. Dr. Layman served on the faculty at the University of Illinois from 1977 – 2012. Dr. Layman is recognized for research about protein and amino acid metabolism, nutrition for athletic performance, obesity, diabetes and cardiometabolic health. Dr. Layman has over 100 peer-reviewed publications. He has received numerous awards for his research and nutrition teaching. Dr. Layman served as Associate Editor of The Journal of Nutrition from 1989 through 1993; and he currently serves Associate Editor of the Journal of Nutrition Education and Behavior and on the editorial boards of Nutrition & Metabolism, and Nutrition Research and Practice and is a consultant to numerous food companies and commodity organizations. Dr. Layman earned his B.S. and M.S. degrees in chemistry at Illinois State University and his doctorate in human nutrition and biochemistry at the University of Minn

Dr.Layne Norton completed his PhD in nutritional sciences under Professor Donald Layman at the University of Illnois. As a competitor Layne was a pro bodybuilder who has more recently achieved large success in powerlifting, winning USAPL nationals in 2015 before going onto win a Silver medal at 2015 Worlds in the 93kg class, breaking a squat world record at the time. Layne puts out content and provides coaching via his site BioLayne Links Website: https://www.biolayne.com Ebooks: https://biolaynestore.com/collections... Instagram: @biolayne Twitter: @biolayne YouTube: http://www.youtube.com/biolayne Facebook: http://www.facebook.com/laynenorton In this podcast, Layne and I discuss why diets fail. Some of the things we discuss are: (12:39): Do we have a weight loss problem? (22:27): What is the self-defence system? (35:51): Fat cells theory and obesity improvements. (44:01): What is the 5% of successful dieters doing to keep the weight off? (56:40): What should you do after a successful diet in th

Dr. Mike Israetel holds a PhD in Sport Physiology and is currently the Head Science Consultant for Renaissance Periodization. Mike was formerly a professor of Exercise and Sport Science in the School of Public Health at Temple University in Philadelphia, where he taught several courses, including Nutrition for Public Health, Advanced Sports Nutrition, and Exercise, Nutrition and Behavior. He has worked as a consultant on sports nutrition to the U.S. Olympic Training Site in Johnson City, TN and has been an invited speaker at numerous scientific and performance/health conferences, including nutritional seminars at the U.S. Olympic Training Center in Lake Placid, NY. A co-founder of Renaissance Periodization, Mike has coached numerous athletes and busy professionals in both diet and weight training. Originally from Moscow, Russia, Mike is a competitive bodybuilder and Brazilian Jiu Jitsu grappler. In this podcast, Mike and I discuss fat loss for bodybuilding. Some of the things we discuss are: (03:20): How bi

Episode 64: Prof. Darryn Willoughby-Muscle Physiology by Juma Iraki & Markus Haugen

Broderick began training in earnest Christmas Day 1981 (10 years old), and was %100 committed to the lifelong pursuit of human performance from that moment forward! Every action and decision (good and bad) in his life has been made with that predication first.  Over the last 30 years, He has competed on the national level as a  Bodybuilder and Strongman and on the national and international level as a powerlifter.  He completed a Bachelors degree in Biology with a minor in Analytical Chemistry from the University of Arizona in 1994 and have spent 1000's of hours involved in sports lab studies and research projects relating to human performance and athletic sciences! On a coaching / consulting level he have assisted 100's of athletes from the recreational to Olympic medalists. TeamEvilGSP has helped to produce more than a few IFBB Pro Bodybuilders and world-class powerlifters.  Make sure to check out Brodericks upcoming seminar in the UK https://www.eventbrite.co.uk/e/evil-genius-uk-2018-sports-performanc

Broderick began training in earnest Christmas Day 1981 (10 years old), and was %100 committed to the lifelong pursuit of human performance from that moment forward! Every action and decision (good and bad) in his life has been made with that predication first. Over the last 30 years, He has competed on the national level as a Bodybuilder and Strongman and on the national and international level as a powerlifter. He completed a Bachelors degree in Biology with a minor in Analytical Chemistry from the University of Arizona in 1994 and have spent 1000's of hours involved in sports lab studies and research projects relating to human performance and athletic sciences! On a coaching / consulting level he have assisted 100's of athletes from the recreational to Olympic medalists. TeamEvilGSP has helped to produce more than a few IFBB Pro Bodybuilders and world-class powerlifters. Make sure to check out Brodericks upcoming seminar in the UK https://www.eventbrite.co.uk/e/evil-g... Broderick also recently di

Eric Helms, PhD is a research fellow for Strength and Conditioning and Sports Nutrition at the Sports Performance Research Institute New Zealand at the Auckland University of Technology, and is also a science communicator and coach for drug free strength and physique athletes with 3D Muscle Journey. A strength and physique athlete himself, his goal is to empower the drug free lifting community with long term perspective and evidence based information. In this podcast, Eric and discuss Training volume and intensity. Some of the things we discuss are: (03:10) What do we mean when we say volume and intensity? (07:10) Is there a minimum of volume that is required to see sufficient muscle hypertrophy? (17:47): How should you adjust the volume as you get more advanced? (21:15): What do you think about the concept of MRV? (30:10): Should deloads be planned or performed only when needed? (35:30): Is there an optimal rep-range for muscle hypertrophy? (44:45): Should you go to failure on your sets or not? (51

Beskrivelse Prof. Tartars Ph.D. was earned in the Behavioral Neuroscience program at the University of Florida (UF) where the focus of her research involved discovering long term changes that can occur in neurobiological pathways involved in stress responses and developing animal models of chronic stress. She also completed Postdoctoral Training at Harvard Medical School, where she studied neurological consequences of sleep perturbations using in vitro electrophysiological recording techniques. During her postdoctoral studies, she also earned a certificate in Sleep Medicine from Harvard Medical School Division of Sleep Medicine. Prof.Tartar is widely published in many areas of neuroscience with topics ranging from clinical neurological impairments to basic cell physiology. Follow her on Instagram: jaimetartar In this podcast, Jaime and I discussed cortisol. Some of the things we discuss are: (01:50): What is cortisol? (09:45): What functions does cortisol have in the body? (20:45) : What can increase a

Peter Fitschen has a PhD in Nutritional Science from the University of Illinois. He has a BS in Biochemistry, MS in Biology with a Physiology Concentration, and is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association. He has been competing in natural bodybuilding since 2004 and won his natural pro card in 2012. Peter works as a contest prep coach through his company Fitbody and Physique LLC. - Website: https://www.fitbodyphysique.com - Instagram: @fitbodyphysique - Facebook: https://www.facebook.com/naturalprobo... In this episode, Peter and I discuss off-season bodybuilding. Some of the things we discuss are: (04:30): What are some of the biggest mistake you see bodybuilders do in the off-season? (15:10): What are your recommendations when transitioning from a pre-contest diet to an off-season diet? (24:20): What are your general recommendations for determining the caloric surplus and the macronutrient distribution for bodybuilders in the o

Originally from Melbourne, Australia, Reid is now based in the United States where he works as a senior scientist with the Gatorade Sports Science Institute at their laboratory in Florida on the IMG Academy campus. Reid is currently involved with a variety of research streams focusing on energy expenditure, sleep and hydration. Prior to moving to the US, Reid completed a PhD supported by the University of the Sunshine Coast, based at the Australian Institute of Sport, Canberra, where he worked as a sports dietitian with Olympic combat sport athletes. A portion of Reid’s PhD work saw him awarded with a young investigator award from the European College of Sports Science (2016). Reid’s research interests centre on body composition management and applied combat sports nutrition, in particular the area of acute weight loss and recovery. As a practitioner, Reid has experienced working with a variety of weight category sport athletes including competitors and medallists from Judo, amateur and professional Boxi

Kurtis Frank is the Director of Research and Development for Legion Athletics who focuses on research behind herbal and traditional medicines but from a western perspective as well as nootropic and performance enhancing compounds. In this podcast, Kurtis and I discuss Adaptogens focusing mainly on Ashwangha. Some of the things we discuss are: Question 1 (06:08): What are adaptogens? Question 2 (10:35): One adaptogen that seem to be gaining popularity in recent time is Ashwagandgha. What is Ashwagandha? Question 3 (11:20): How was Aswagandha discovered and what is it traditionally used for? Question 4 (12:30): Is there a difference between ingesting Ashwandha in powder form compared to capsules? Question 5 (15:45): What are the claimed benefits of using Ashwagandha? Question 6 (21:40): What dosage seems to be effective and are there any potential side effects? Question 7 (28:45): How long does it take to start noticing an effect? Question 8 (29:45): What is the take home message?

James Hoffman is a former professor or Exercise Science at Temple University in Philadelphia, PA. James earned his PhD in Sport Physiology under Dr. Mike Stone of ETSU, where he focused on the application of sled pushing to sport performance enhancement in Rugby players. James has coached numerous Rugby players at ETSU as the team’s assistant coach and Head Sport Scientist, where he was also the head strength and conditioning coach and weight room manager. James is a lifetime athlete, having reached high levels of competition in Rugby, American Football, and Wrestling. James book on recovery: https://renaissanceperiodization.com/shop/recovering-from-training/ In this podcast, James and I talk about optimizing recovery, some of the things we discuss are: (4:45) Why is recovery important? (7:40) Could you take us thru the hierarchy of recovery that you describe in your book? (30:00): How does stress effect recovery and is there any specific time where stress management is more important? (38:15): Can do