PERFORMANCE RECIPE PODCAST, by Richard Stewart

Richard Stewart
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Welcome to The Performance Recipe Podcast, with me Richard Stewart, a Performance Nutritionist and Coach/ owner of www.rscoaching.uk. We all know we can get tangled amongst the facts and fads on social media, and so the purpose of this podcast is to bridge the gap between science and practice, by having industry experts on all topics performance related. This podcast is an educational platform informing everyone from working on a construction site to CEO's to Olympic athletes to everyday gym goers, on the science in a way you can understand and apply to your everyday life.

Episodes

  1. Ep.11 Performance Chef

    10/17/2024

    Ep.11 Performance Chef

    I talk to Varun Shivdasani, a Performance Chef, working in elite sport for decades including the Indian Premier League, English Premier League, GB Olympics & Paralympics, English Cricket Board as well as Rugby. Varun is highly qualified with degrees in physiology, nutrition and culinary. We discuss everything from fuelling performance to supplements, as well as understand what happens behind the scenes of the Premier League Club, Nottingham Forest.

    1h 16m
  2. The Whole Food Warrior

    10/09/2024

    The Whole Food Warrior

    Eva Humphries a BANT registered nutritionist. We discuss the importance of whole foods, with a focus on nutrients as opposed to what foods to cut out of our diet.

    1h 12m
  3. Ep. 9 Maximising Progress In The Gym

    10/01/2024

    Ep. 9 Maximising Progress In The Gym

    This is a valuable conversation that I have been extremely excited to have! Borge Fagerli is world renowned peak performance coach from Norway, with nearly 30 years of experience working with over 5,000 clients across different sports and fitness levels. He aims to approach training objectively, avoiding dogmatic stances, and instead seeking to understand different perspectives to improve outcomes for his clients. Borge is a perfect example of what a truly evidence based coach is all about and is the pioneer behind myo-reps.

    1h 7m
  4. Ep. 8 Protein

    09/26/2024

    Ep. 8 Protein

    Today I discuss Protein with Dr. Jose Antonio, a world expert and professor of Sports Nutrition and Exercise Science, as well as the CEO of the International Society of Sports Nutrition. We all understand the importance of protein for building muscle, but what about for body composition and performance as well as other potential areas worthwhile navigating?

    1h 1m
  5. Ep. 7 Hypertrophy

    09/17/2024

    Ep. 7 Hypertrophy

    Deklan discusses mechanisms of hypertrophy-specific training with science-backed information that has been lacking in the fitness space. He aims to cater to more educated trainees rather than complete beginners. This podcast is especially good for anyone in the fitness space that is looking to optimise their hypertrophy training.

    1h 56m
  6. Fuelling A Marathon

    09/10/2024

    Fuelling A Marathon

    Today's guest is Harvey Fortis, a researcher at Liverpool John Moores University, an expert in exercise physiology and nutrition, particularly for endurance sports like marathons. Harvey provides an overview of using nutrition to fuel performance for marathon training, race day, travel and more. Whether you participate in endurance sports or not, understanding the physiology and nutrition practices to increase in performance is extremely useful.

    1h 27m
  7. Creatine

    09/03/2024

    Creatine

    Scott is an associate professor and researcher who specialises in creatine supplementation and exercise science. Scott explains what creatine is - a compound made up of three amino acids that is stored in muscle as a source of potential energy. He describes how creatine supplementation can increase the amount of this stored energy, leading to benefits for high-intensity exercise performance as well as a plethora of other potential benefits including cognitive performance and bone density.

    45 min
  8. Exercise Mechanics

    08/27/2024

    Exercise Mechanics

    Benny is an engineer turned personal trainer and educator, who found his passion for exercise mechanics through the RTS (Resistance Training Specialist) system. RTS might just be the best exercise mechanics course in the world! Benny explains how his engineering background helped him understand and apply the principles of biomechanics and exercise mechanics in his training and teaching. Be sure to listen for training gems.

    51 min
  9. Disordered Eating

    08/20/2024

    Disordered Eating

    We dive into Charlotte’s own struggles with disordered eating and how Charlotte’s struggles developed her career which involves disordered eating and being a body image specialist. Charlotte discusses how to manage eating disorders and where & when to seek help, as well as her own personal coping mechanisms that have worked in the past.

    35 min
  10. Changing Body Composition

    08/13/2024

    Changing Body Composition

    Bernardo is an evidence-based coach with qualifications in nutrition and a Masters Degree in body composition. Bernardo has a keen eye for detail and provides an overview of how to drop body fat and gain muscle mass. Expect many gems in this podcast which we can all learn from, including newbies in the gym to the experienced coach.

    52 min
  11. Injury prevention and Rehabilitation with Carl Butler, head of athlete Health for British Aquatics

    08/05/2024

    Injury prevention and Rehabilitation with Carl Butler, head of athlete Health for British Aquatics

    Introduction and background @ 0:00 Richard introduces Carl as an experienced physiotherapist who has worked with elite athletes, including in the Olympics. Carl provides an overview of his background, including his roles overseeing medical and physiotherapy teams for British swimming, diving, and other sports. Common resistance training injuries @ 3:38 Carl discusses the most common injuries he sees in patients who engage in strength and resistance training, highlighting that the biggest issues tend to be training load errors - people ramping up too quickly, too soon, or too often, leading to overuse injuries like tendinopathies and muscle strains. Strategies for injury prevention @ 4:45 To prevent these types of injuries, Carl emphasises the importance of having a clear plan with progressive overload, establishing a baseline, and systematically increasing load over time in small, manageable increments (e.g. 10-20% increases). He also discusses the role of proper form and technique, noting the need to balance perfect form with allowing natural movement variations. Warm-ups, cool-downs, and performance @ 10:05 Carl reviews the evidence around warm-ups and cool-downs, noting that while the research on injury prevention is limited, there is stronger evidence for their benefits in improving performance. He discusses the importance of movement-specific warm-ups to prepare the body for the upcoming activity. Rehabilitation strategies @ 12:54 When it comes to rehabilitating patients with injuries, Carl emphasises the importance of maintaining activity in unaffected areas, protecting the injured area, and gradually progressing the load and movement patterns. He outlines a step-by-step approach of restoring range of motion, building strength, and integrating the injured area back into full-body movements. Misconceptions about injury prevention and rehabilitation @ 38:22 Carl discusses common misconceptions around modalities like cupping, noting that while they may provide temporary symptom relief, they should not be the primary focus of a rehabilitation program. He emphasises that the fundamentals of a well-designed, progressive training plan are the most important factors for injury prevention and recovery. Case study: Rehabilitating a tennis player's shoulder injury @ 43:53 Carl provides a detailed case study of how he worked with a high-level tennis player to address a recurring shoulder issue. By breaking down the player's movement patterns, identifying weaknesses, and systematically addressing them through a targeted rehabilitation program, Carl was able to resolve the player's injury and enable them to return to full function.

    52 min
  • 11 Episodes

About

Welcome to The Performance Recipe Podcast, with me Richard Stewart, a Performance Nutritionist and Coach/ owner of www.rscoaching.uk. We all know we can get tangled amongst the facts and fads on social media, and so the purpose of this podcast is to bridge the gap between science and practice, by having industry experts on all topics performance related. This podcast is an educational platform informing everyone from working on a construction site to CEO's to Olympic athletes to everyday gym goers, on the science in a way you can understand and apply to your everyday life.

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