100: Injuries in Female Athletes, Collagen, + Muscle Science Female Athlete Nutrition

In this episode of the Female Athlete Nutrition podcast, I talk with leading sports nutrition researcher Professor Keith Baar. First, we take a deep dive on the research behind collagen supplementation, tendons and ligaments, before talking about injury risk in female athletes, as well as the science of muscle growth.
We discuss nutrition for improving the health of connective tissues like tendons and ligaments. This is important for preventing injuries, and Dr Keith recommends collagen supplements or gelatin with vitamin C.
Dr Keith and I talk about injury differences in female athletes and the effects of the menstrual cycle on tendons and ligaments. Dr Keith explains the intersection between injury risk and different stages of the menstrual cycle, especially the link between estrogen and ACL tears. We discuss the place for joint supplements, MSN, and oral contraceptives to reduce injury risk.
Dr Keith explains the pathways underlying muscle growth, as well as the links between exercise and the food we eat on muscle growth and inflammation. Protein rich in the amino acid leucine is particularly important for muscle growth.
Professor Keith Baar’s Official Bio:
Dr Keith Baar received his Bachelor’s in Kinesiology from the University of Michigan where he also served as an Assistant Strength and Conditioning Coach with the University of Michigan Football team. He then received a Master’s from the University of California, Berkeley while teaching strength and conditioning and his Ph.D from the University of Illinois where he discovered the molecular signal that causes load-induced muscle hypertrophy. He did his postdoctoral studies on the molecular mechanism underlying the muscular adaptation to endurance exercise under the direction of Dr. John O. Holloszy at Washington University in St. Louis. Prof Baar opened his first lab in 2004 at the University of Dundee in Scotland. In 2009, Keith moved his laboratory to its current location at the University of California Davis.
The Functional Molecular Biology (FMB) Lab is focused on determining the molecular mechanisms underlying the physiological and functional adaptations of musculoskeletal tissues to exercise, nutrition, age, hormones, and disease. The result of this research is more than 150 peer-reviewed articles in journals from the Journal of Applied Physiology to Nature.
Follow Professor Baar on Twitter @MuscleScience
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