We Do Science

In this episode of We Do Science, I’m joined by Professor Lewis Gough to explore sodium bicarbonate supplementation and its role in sport and exercise performance. We discuss how it works, what the research tells us, and what matters when translating that evidence into practice. Lewis explains the science of buffering, clears up common misconceptions about lactate and muscle fatigue, and shares insights from his research with athletes. We explore which types of exercise may benefit, why individual responses vary, and why a study’s average result doesn’t tell the whole story. We also discuss the practical considerations: dose, timing, gastrointestinal side effects, and the differences between powders, capsules and newer delivery systems. Lewis shares his perspective on combining sodium bicarbonate with other supplements, including beta-alanine, caffeine and nitrates, highlighting where the evidence is stronger and where questions remain. Whether you’re a sports nutrition practitioner, coach or athlete, this conversation explores how to assess sodium bicarbonate’s place within a performance nutrition strategy—and why the individual athlete and their sporting demands matter. CHAPTERS00:00 Introduction 02:24 Introducing Prof. Lewis Gough 14:03 Lactate, muscle fatigue and how buffering works 27:59 Performance evidence and research limitations 40:19 Why individual responses vary 48:02 Which sports and athletes may benefit? 52:04 Side effects, delivery methods and dosing 1:03:42 Repeated exercise bouts and recovery 1:06:13 Combining bicarbonate with other supplements 1:18:38 Key takeaways If you enjoy the episode, please subscribe to We Do Science and share your thoughts in the comments. Connect with Lewis LinkedIn: ⁠https://www.linkedin.com/in/professor-lewis-gough-40550857/ Connect with Laurent: Substack: ⁠⁠https://substack.com/@laurentbannock⁠⁠ Website: ⁠⁠https://www.laurentbannock.com⁠⁠ Instagram: ⁠⁠https://www.instagram.com/laurent_bannock⁠⁠

Should women train and eat differently from men? In this episode of We Do Science, I’m joined by Dr Lauren Colenso-Semple to explore female physiology, resistance training and how we translate research into practical recommendations. Drawing on her experience as both a coach and a researcher, Lauren discusses her work examining muscle protein synthesis across menstrual cycle phases. We explore the evidence behind cycle syncing, the importance of measuring hormones accurately, and why findings from animal studies don’t automatically translate into training advice for humans. We also discuss hormonal contraceptives, energy availability, injury-risk claims and resistance training across the menopause transition. Throughout, we distinguish between blanket recommendations for women and individual adjustments that account for symptoms, preferences, training goals and lived experience. For nutrition practitioners, coaches, athletes and anyone interested in women’s training, this conversation examines which claims are supported by research, where uncertainty remains, and how to personalise an approach without adding unnecessary complexity. Subscribe to We Do Science for more conversations on the science and practice of performance nutrition. Connect with Lauren: Website: www.drlaurencs.com Instagram: @drlaurencs1 Connect with Laurent: Substack: ⁠https://substack.com/@laurentbannock⁠ Website: ⁠https://www.laurentbannock.com⁠ Instagram: ⁠https://www.instagram.com/laurent_bannock⁠ Key chapters 00:00 Episode preview and introduction 04:50 Lauren’s journey from coach to researcher 10:21 Studying women in exercise science 16:28 What research tells us about women’s training 26:26 Menstrual cycle hormones and muscle protein synthesis 36:15 Symptoms, lived experience and individualised coaching 39:32 Hormonal contraceptives and training adaptations 44:35 Energy availability and menstrual health 46:40 Cycle syncing, marketing and injury-risk claims 53:34 Menopause, resistance training and interpreting research 1:02:21 Main takeaways for practice

What does it take to deliver performance nutrition in the NFL? In this episode of We Do Science, I’m joined by Dr Matt Frakes of the New York Giants to explore the realities of supporting elite athletes and turning nutrition research into everyday practice. Matt shares his journey from college football player and clinical dietitian to working in collegiate sport and the NFL. We discuss why qualifications alone don’t earn an athlete’s trust, how to build relationships with players and their support networks, and what individualised nutrition looks like within a team environment. We also explore Matt’s doctoral research into nutrition and concussion recovery, his experience supporting an athlete during Ramadan, and the practical challenges of feeding players both inside and outside the training facility. Along the way, we discuss supplements, commercial testing and the demands of supporting recovery across a long, physically demanding season. For sports nutrition practitioners, coaches and students, this conversation offers an honest look at the communication, collaboration and judgement involved in working at the highest level—and the lessons Matt would share with someone starting out. Subscribe to We Do Science for more conversations on the science and practice of performance nutrition. Connect with Matt: Instagram: https://www.instagram.com/superiorfrakes/ Linkedin: https://www.linkedin.com/in/mrfrakes89/ Connect with me: Substack: https://substack.com/@laurentbannock Website: https://www.laurentbannock.com Instagram: https://www.instagram.com/laurent_bannock Chapters 00:00 Introduction and Matt’s journey to the NFL 09:00 From clinical nutrition to elite performance 16:47 Building trust and individualising athlete support 27:50 Nutrition and concussion research 33:27 Understanding the athlete: beliefs, habits and Ramadan 44:12 Delivering individualised nutrition across a team 50:02 Food provision and nutrition outside the facility 1:05:48 Supplements, commercial testing and player trust 1:14:05 The demands of NFL nutrition and recovery 1:24:23 Career lessons and advice for practitioners

What happens to your muscles when you exercise in a calorie deficit? In this episode of We Do Science, I’m joined by Dr José Areta, Associate Professor in Exercise Metabolism and Nutrition at Liverpool John Moores University, to explore how muscle responds when energy intake is reduced—and why muscle size is only part of the picture. José takes us through his research examining five days of low energy availability alongside aerobic exercise in men. Looking beyond body weight and lean mass, his team tracked changes in individual muscle proteins to understand how the muscle was adapting. We discuss what they found, including changes in proteins involved in energy production, and explore the distinction between muscle quantity and quality. We also consider how the body prioritises energy, the role of protein intake, and the relevance of these findings to athletes managing their body composition. Throughout, we address the study’s limitations and why short-term changes shouldn’t be taken as evidence that prolonged energy restriction improves performance. For practitioners, coaches, athletes and students, this conversation offers a closer look at the relationship between nutrition, exercise and muscle adaptation. CHAPTERS 00:00 Introduction and José’s background 06:43 Understanding energy availability 11:40 Why study muscle during an energy deficit? 22:23 How the body prioritises energy 35:36 The study: diet, exercise and muscle measurements 45:02 Key findings: hormones and muscle adaptation 51:06 Short-term versus prolonged energy restriction 54:27 The roles of protein and exercise 1:04:03 Main takeaways Connect with Jose: Instagram: https://www.instagram.com/jose_l_areta/ LinkedIn: https://www.linkedin.com/in/jose-areta-8671738a/ Connect with Laurent: Substack: https://substack.com/@laurentbannock Website: https://www.laurentbannock.com Instagram: https://www.instagram.com/laurent_bannock Subscribe to We Do Science for more conversations on the science and practice of performance nutrition.

Is more protein always better? In this episode of We Do Science, I’m joined by Professor Nick Burd to explore protein nutrition, muscle adaptation and why the amount of protein we eat is only part of the story. Returning to the podcast after six years, Nick shares insights from his research at the University of Illinois into protein metabolism and the food matrix: how a food’s structure and surrounding nutrients influence the way our bodies respond to it. From eggs and salmon to whey and casein, we examine what we can learn from studying whole foods alongside isolated proteins and supplements. We discuss the difference between maximal and optimal protein intake, why muscle protein synthesis shouldn’t automatically be equated with muscle growth, and how protein strategies may differ between strength and endurance athletes. We also explore anabolic resistance, muscle quality and the questions researchers are still working to answer. Whether you’re a sports nutrition practitioner, coach, athlete or student, this conversation offers a closer look at how to interpret protein research and apply it in practice, with a reminder of the central role of consistent exercise in supporting muscle adaptation. Subscribe to We Do Science for more conversations on the science and practice of performance nutrition. Connect with Nick: LinkedIn: https://www.linkedin.com/in/nicholasburd/ Connect with Laurent: Substack: https://substack.com/@laurentbannock Website: https://www.laurentbannock.com Instagram: https://www.instagram.com/laurent_bannock Chapters: 01:59 Protein, the food matrix and the questions ahead 03:03 Nick’s background and research 06:25 A career investigating protein metabolism 09:03 Making sense of muscle protein synthesis 12:28 Muscle remodelling versus muscle growth 14:30 How protein research shapes recommendations 16:52 Understanding the protein RDA 23:21 Individual responses and personalised nutrition 25:36 Maximal versus optimal protein intake 29:59 Food first, supplements and questions about timing 31:42 Strength versus endurance athletes 33:20 Looking beyond total protein intake 35:29 Understanding the food matrix 36:08 Lessons from eggs, salmon and minced meat 41:54 Whey, casein and attempts to improve the response 46:58 Exercise, protein and anabolic resistance 50:45 Anabolic resistance in different populations 54:45 Muscle size, strength and quality 59:52 Are we too focused on protein quantity?