Science of Getting Faster Podcast - Presented by TrainerRoad TrainerRoad

With the list of motivations to eat vegan growing, we asked Dr. Monteyne if endurance athletes can get faster by consuming a vegan diet. Can you get enough protein on a vegan diet? What are the bests sources of protein for vegan athletes? Are we missing essential amino acids on a vegan diet? What do we need to keep in mind if we decide to go vegan while training as an endurance athlete? Dr. Monteyne tells us everything we need to know about vegan diets for endurance athletes. 
TOPICS COVERED IN THIS EPISODE: 
(0:00) Welcome!
(0:18) What are the challenges for athletes following a vegan diet?
(1:23) What’re the differences between animal and non animal protein sources?
(12:14) What did Dr. Alistair Monteyne find in his study
(13:38) How do his results affect endurance athletes
(36:06) Are there risks to missing out on certain nutrients from animal protein? 
(38:51) Optimal daily protein intake for endurance athletes
(43:53) Vegan snack recommendations
RESOURCES FROM THIS EPISODE: https://trainerroad.cc/3zd7gj7 
• Continue the discussion on the TrainerRoad Forum:
• Submit a study, researcher or topic to be covered on the Science of Getting Faster Podcast: https://www.TrainerRoad.com/SOGF 
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ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM
TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals
• Introducing Adaptive Training: https://bit.ly/3qb8KDn 
• Build Your Custom Plan: https://bit.ly/3rbc0jM 
• Train Together with Group Workouts: https://bit.ly/3r8PRlQ  
• Get Started: https://bit.ly/302vUkW 
------------------------------------
SCIENCE OF GETTING FASTER PODCAST
The Science of getting Faster Podcast cuts through the noise and talks directly to the scientists doing the latest research into how to become a faster cyclist, stronger athlete, and healthier person.
Join Sarah Laverty of TrainerRoad as she interviews a new researcher every month about their latest studies, what questions they were hoping to answer, what they observed and what they are still hoping to learn. 
• Subscribe to the Science of Getting Faster Podcast on iTunes: https://www.TrainerRoad.com/SOGF 
--------------------------------------
FOLLOW TRAINERROAD
• Facebook: https://www.facebook.com/TrainerRd    
• Instagram: https://www.instagram.com/trainerroad/  
• Twitter: https://twitter.com/TrainerRoad 
• Strava Club: https://www.strava.com/clubs/trainerroad  

Are you perplexed by the problem of Energy Availability in endurance sports? How much should you eat to optimise exercise, performance, health, and body composition? Dr. Jose Areta joins host, Sarah Laverty, to clarify the widely misunderstood topic of energy availability in Endurance Sports.  What does Energy Availability mean? How do we know if we are consuming enough? Do energy requirements vary between individuals? What are the implications for our performance and health if we fall short of the energy requirements that our bodies, sports, and lives demand from us?
Tune in to this episode of the Science of Getting faster podcast to learn how fueling adequately can make you a faster cyclist.
Follow Dr. Jose Areta: Twitter: https://twitter.com/jlAreta
TOPICS COVERED IN THIS EPISODE: 
(0:00) Welcome!
(0:35) What is energy availability?
(6:30) Why is low energy availability of concern to endurance athletes?
(31:09) Why is food restriction more common in endurance sports?
(46:44) Impact of low energy availability on our physiology: health and weight loss
RESOURCES FROM THIS EPISODE: To be added. 
• Continue the discussion on the TrainerRoad Forum: https://trainerroad.cc/3HsexjP
• Submit a study, researcher or topic to be covered on the Science of Getting Faster Podcast: https://www.TrainerRoad.com/SOGF 
-----------------------------------------
ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM
TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals
• Introducing Adaptive Training: https://bit.ly/3qb8KDn 
• Build Your Custom Plan: https://bit.ly/3rbc0jM 
• Train Together with Group Workouts: https://bit.ly/3r8PRlQ  
• Get Started: https://bit.ly/302vUkW 
------------------------------------
SCIENCE OF GETTING FASTER PODCAST
The Science of getting Faster Podcast cuts through the noise and talks directly to the scientists doing the latest research into how to become a faster cyclist, stronger athlete, and healthier person.
Join Sarah Laverty of TrainerRoad as she interviews a new researcher every month about their latest studies, what questions they were hoping to answer, what they observed and what they are still hoping to learn. 
• Subscribe to the Science of Getting Faster Podcast on iTunes: https://www.TrainerRoad.com/SOGF 
--------------------------------------
FOLLOW TRAINERROAD
• Facebook: https://www.facebook.com/TrainerRd    
• Instagram: https://www.instagram.com/trainerroad/  
• Twitter: https://twitter.com/TrainerRoad 
• Strava Club: https://www.strava.com/clubs/trainerroad

Does Altitude Training make you a slower cyclist? You may be missing an essential ingredient in the recipe for successful adaptations to altitude. From the Institute for Exercise and Environmental Medicine (IEEM), Nurse Practitioner, Shannon Grappe, and Dr. Benjamin Levine reveal what might be missing and how we can prepare for altitude, allowing us to reap the rewards of altitude training. 
 
TOPICS COVERED IN THIS EPISODE: 
 
(0:00) Welcome!
(1:15) How altitude training is theorized to improve performance 
(11:29) The role of iron in red blood cell production
(13:47) Iron in endurance athletes
(19:56) Optimal levels of iron in elite and amateur athletes 
(22:05) Optimal iron levels for men vs. women
(28:04) Iron injection through IV
(34:35) How to get more iron
 
• Continue the discussion on the TrainerRoad Forum: https://trainerroad.cc/3HsexjP
• Submit a study, researcher or topic to be covered on the Science of Getting Faster Podcast: https://www.TrainerRoad.com/SOGF 
-----------------------------------------
ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM
TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals
• Introducing Adaptive Training: https://bit.ly/3qb8KDn 
• Build Your Custom Plan: https://bit.ly/3rbc0jM 
• Train Together with Group Workouts: https://bit.ly/3r8PRlQ  
• Get Started: https://bit.ly/302vUkW 
------------------------------------
SCIENCE OF GETTING FASTER PODCAST
The Science of getting Faster Podcast cuts through the noise and talks directly to the scientists doing the latest research into how to become a faster cyclist, stronger athlete, and healthier person.
Join Sarah Laverty of TrainerRoad as she interviews a new researcher every month about their latest studies, what questions they were hoping to answer, what they observed and what they are still hoping to learn. 
• Subscribe to the Science of Getting Faster Podcast on iTunes: https://www.TrainerRoad.com/SOGF 
--------------------------------------
FOLLOW TRAINERROAD
 
• Facebook: https://www.facebook.com/TrainerRd    
• Instagram: https://www.instagram.com/trainerroad/  
• Twitter: https://twitter.com/TrainerRoad 
• Strava Club: https://www.strava.com/clubs/trainerroad  
 

We’ve seen professional athletes and celebrities alike inserting themselves into suspicious-looking fridges wearing very little clothing while claiming performance, recovery and health benefits. Is there any science behind the hype? Dr. Wilson joins us to discuss if cryotherapy is worth it on this episode of the Science of Getting Faster!
 
TOPICS COVERED IN THIS EPISODE: 
 
(0:41) What is cryotherapy?
(1:32) What are cryotherapy chambers? 
(13:23) Does inflammation play a role in cryotherapy?
(17:59) What are the hormonal response to cold therapy?
(25:38) Can cold therapy improve your sleep?
(27:47) Dr. Wilson’s Study: https://trainerroad.cc/3HsexjP
(34:41) How Dr. Wilson ran the study
(50:40) If cold therapy makes me feel good, should I keep doing it?
(52:26) Is there use for cryotherapy prior to exercise?
(55:15) Best time of day to do cryotherapy
(56:35) Cold showers vs. cold baths
(58:10) Hot vs. cold showers
 
RESOURCES FROM THIS EPISODE: https://trainerroad.cc/3HsexjP



Continue the discussion on the TrainerRoad Forum: https://trainerroad.cc/3HsexjP Submit a study, researcher or topic to be covered on the Science of Getting Faster Podcast: https://www.TrainerRoad.com/SOGF -----------------------------------------
ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM
TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals
Introducing Adaptive Training: https://bit.ly/3qb8KDn Build Your Custom Plan: https://bit.ly/3rbc0jM Train Together with Group Workouts: https://bit.ly/3r8PRlQ Get Started: https://bit.ly/302vUkW ------------------------------------
SCIENCE OF GETTING FASTER PODCAST
The Science of getting Faster Podcast cuts through the noise and talks directly to the scientists doing the latest research into how to become a faster cyclist, stronger athlete, and healthier person.
Join Sarah Laverty of TrainerRoad as she interviews a new researcher every month about their latest studies, what questions they were hoping to answer, what they observed and what they are still hoping to learn. 
Subscribe to the Science of Getting Faster Podcast on iTunes: https://www.TrainerRoad.com/SOGF --------------------------------------
FOLLOW TRAINERROAD
 
Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad

Masters’ Records are being demolished at an astonishing rate. This is exciting for all of us who have no desire to hang up our cleats while our competitive spirit is still alit. Dr. Julien Louis joins us to discuss how we can optimize our nutrition to keep us firing on all cylinders for as long as possible. 
Continue the discussion on the TrainerRoad Forum: https://trainerroad.cc/3CEuzEE Submit a study, researcher or topic to be covered on the Science of Getting Faster Podcast: https://www.TrainerRoad.com/SOGF -----------------------------------------
ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM
TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals
Introducing Adaptive Training: https://bit.ly/3qb8KDn Build Your Custom Plan: https://bit.ly/3rbc0jM Train Together with Group Workouts: https://bit.ly/3r8PRlQ Get Started: https://bit.ly/302vUkW ------------------------------------
SCIENCE OF GETTING FASTER PODCAST
The Science of getting Faster Podcast cuts through the noise and talks directly to the scientists doing the latest research into how to become a faster cyclist, stronger athlete, and healthier person.
Join Sarah Laverty of TrainerRoad as she interviews a new researcher every month about their latest studies, what questions they were hoping to answer, what they observed and what they are still hoping to learn. 
Subscribe to the Science of Getting Faster Podcast on iTunes: https://www.TrainerRoad.com/SOGF --------------------------------------
FOLLOW TRAINERROAD
Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad

Almost half of elite female athletes are hormonal contraceptive users. But do we know the impact they have on performance? Dr. McNulty joins us to shed light on this enigmatic topic in exercise physiology. In this episode of the Science of Getting Faster Podcast, Dr. McNulty outlines our contraceptive options, what these contraceptives are made up of, and how they impact our natural hormonal environment. Ultimately, this episode helps women and their coaches make informed decisions as it relates to their physiology and performance.  
FOLLOW DR. MCNULTY:
Instagram: @periodoftheperiod
Twitter: @kellymcnulty
RESOURCES FROM THIS EPISODE: https://trainerroad.cc/3Gortad
TOPICS COVERED IN THIS EPISODE: 

(0:50) Different types of contraceptives available to women
(9:28) Most commonly used hormonal contraceptive and prevalence in the athletic population
(10:43) Why do the athletic population
(14:00) How the oral contraceptive pills impact a women’s natural hormonal environment?
(19:30) Is the withdrawal bleed that is experienced on the oral contraceptive pill equivalent to natural menstrual bleeding? Why is this important to keep in mind in the athletic population?
(20:30) Are there risks to chronic down regulation of a women’s own endogenous hormones, via the oral contraceptive pill?
(21:32) How do our different sex hormones impact exercise physiology?
(24:58) Is our exercise performance impacted by the phase of the menstrual cycle?
(31:08) What comparisons were made to determine the impact of Oral Contraceptives on performance?
(37:05) The results! 
(40:40) What does Dr. McNulty recommend for finding a hormonal birth control that works well for you?
(46:40) Does the oral contraceptive pill impact strength and endurance performance differently?
(47:30) What research is missing on female athletes?

• Continue the discussion on the TrainerRoad Forum: https://trainerroad.cc/3LvmBRn 
• Submit a study, researcher or topic to be covered on the Science of Getting Faster Podcast: https://www.TrainerRoad.com/SOGF 

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM
TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals
• Introducing Adaptive Training: https://bit.ly/3qb8KDn 
• Build Your Custom Plan: https://bit.ly/3rbc0jM 
• Train Together with Group Workouts: https://bit.ly/3r8PRlQ  
• Get Started: https://bit.ly/302vUkW 

SCIENCE OF GETTING FASTER PODCAST
The Science of getting Faster Podcast cuts through the noise and talks directly to the scientists doing the latest research into how to become a faster cyclist, stronger athlete, and healthier person.
Join Sarah Laverty of TrainerRoad as she interviews a new researcher every month about their latest studies, what questions they were hoping to answer, what they observed and what they are still hoping to learn. 
• Subscribe to the Science of Getting Faster Podcast on iTunes: https://www.TrainerRoad.com/SOGF 

FOLLOW TRAINERROAD
• Facebook: https://www.facebook.com/TrainerRd    
• Instagram: https://www.instagram.com/trainerroad/  
• Twitter: https://twitter.com/TrainerRoad 
• Strava Club: https://www.strava.com/clubs/trainerroad