The Science of Sports Performance

The Disconnect Between Knowledge and Action | Episode 14

Today's episode is perhaps a little different from the typical content of the show. Rather than discussing topics found in nutrition textbooks, I wanted to share some reflections I've had on the issue of knowledge versus action. So many of us (myself being a great example) know the things we need to do to succeed, but struggle to actually put those ideas into action. Though I still don't have it all figured out, I wanted to share with you some thoughts I've had about how we can close this gap. 5:25 How prevalent is the intention-behavior gap? 8:29 Thoughts from "7 Habits for Highly Effective People" 11:34 Thoughts from "Atomic Habits" 19:05 Asking ChatGPT why this disconnect exists 27:08 Knowledge is safe, action is messy 28:31 Our affinity to doing hard things 39:06 Knowledge, skill, and desire form habits 41:03 Create a positive environment: Why do golfballs have dimples? 45:10 Anything worth doing is worth doing poorly 47:32 Addressing psychological obstacles 51:55 Taking ownership of your current situation If you are enjoying the things you learn in this episode, there are some terrific zero cost ways to support! Please, like or comment on this episode on YouTube, leave a review for the show on Apple or Spotify, and subscribe to the show wherever you get your podcasts. These small efforts really do help this show to reach more viewers who may be interested in it. You can also share this episode or the show with someone who might enjoy it. If you have any questions or content suggestions, please leave them in my comment section on YouTube. I do read all the comments. For coaching or business inquiries: benpresslercoaching@gmail.com

Nutrition 101: Protein | Episode 13

Today's episode is the second part of a "Nutrition 101" mini series. In this episode we discuss protein, where you can expect to learn about the basic chemical structure of proteins (amino acids, peptides, and so on), essential and non-essential amino acids, digestion, protein quality of food, guidelines for daily protein consumption, BCAA supplements, and more. 2:07 Basic structure of a protein & parts of an amino acid 7:47 Amino acids, dipeptides, peptides, polypeptides, and proteins 9:20 Primary, secondary, tertiary, and quaternary protein structure 16:16 Denaturation of proteins 22:41 Protein digestion in the stomach and intestines 28:36 Essential vs. Non-essential amino acids 30:34 Transamination 33:02 Conditionally essential amino acids 36:27 What is the RDA for protein and how was it set? 43:43 Eating 0.5 grams of protein per pound of bodyweight 44:50 Eating 0.75 grams of protein per pound of bodyweight 47:12 Protein quality and limiting amino acids 51:43 Vegan/vegetarian diets 55:10 BCAA Supplements 58:01 Eating 1 gram of protein per pound of bodyweight 1:04:03 Why protein needs are higher when in a calorie deficit 1:05:49 Protein timing (8 small meals vs. Intermittent fasting) 1:11:24 Study: "The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans" 1:16:24 Rabbit poisoning (overconsumption of protein) 1:20:16 Protein intake guidelines for growing children If you are enjoying the things you learn in this episode, there are some terrific zero cost ways to support! Please, like or comment on this episode on YouTube, leave a review for the show on Apple or Spotify, and subscribe to the show wherever you get your podcasts. These small efforts really do help this show to reach more viewers who may be interested in it. You can also share this episode or the show with someone who might enjoy it. If you have any questions or content suggestions, please leave them in my comment section on YouTube. I do read all the comments. For coaching or business inquiries: benpresslercoaching@gmail.com

How I Took My Powerlifting Total from 1275 to 1355 | Episode 12

Last week I competed in my second powerlifting meet and made this episode to share some of my training and competition techniques that helped me add 80 pounds to my total in 5 months. If you are new to powerlifting and want to get a foundational understanding of the lifts and the sport, I would refer you to episode 6, which is where I discuss my first powerlifting meet. Expect to learn about the function of a powerlifting peak week, what reverse pyramid training is, powerlifter nutrition, and more. 2:46 Rules of this powerlifting meet (non-federation) 6:49 Purpose of powerlifting Peak Week 10:32 Comparing my Peak Week from June vs. November 27:12 How much I lifted at the meet 31:07 How I improved my squat strength 43:32 How I improved my bench press strength 54:08 How I improved my deadlift strength 1:09:24 Powerlifting nutrition: making weight, carb intake 1:20:11 Misconceptions about caffeine, how much to take 1:27:48 Other tips I have If you are enjoying the things you learn in this episode, there are some terrific zero cost ways to support! Please, like or comment on this episode on YouTube, leave a review for the show on Apple or Spotify, and subscribe to the show wherever you get your podcasts. These small efforts really do help this show to reach more viewers who may be interested in it. You can also share this episode or the show with someone who might enjoy it. If you have any questions or content suggestions, please leave them in my comment section on YouTube. I do read all the comments. For coaching or business inquiries: benpresslercoaching@gmail.com

Nutrition 101: Carbohydrates and Alcohol | Episode 11

Today's episode is the first part a "Nutrition 101" mini series. In this episode we discuss carbohydrates and alcohol. In future episodes we will discuss protein, fats, vitamin, minerals, etc. In todays episode you can expect to learn about the basic chemical structure of carbohydrates (including sugars, starches, and fiber), non-nutritive sweeteners, different levels of carbohydrate intake, the benefits of fiber, and why alcohol damages the human body. 2:33 What is a carbohydrate? 8:38 Saccharides: The basic units of carbohydrate molecules 14:26 Alpha and beta bonds 17:25 1-4 and 1-6 bonds 21:45 Types of dietary fiber 25:43 Non-nutritive sweeteners 37:24 Are artificial sweeteners safe? 49:15 Levels of carbohydrate intake 55:21 Benefits of eating dietary fiber 1:01:00 Why can Cheerios lower cholesterol? 1:05:55 Excessive carbohydrate consumption 1:11:16 Carbohydrate intake for athletes 1:17:10 Dietary vs. other types of alcohol 1:19:05 Why is alcohol "poisonous" to the body? 1:29:03 Myths about why alcohol might be good for you 1:33:06 If carbs are the most efficient fuel source, why does our body metabolize alcohol first? If you are enjoying the things you learn in this episode, there are some terrific zero cost ways to support! Please, like or comment on this episode on YouTube, leave a review for the show on Apple or Spotify, and subscribe to the show wherever you get your podcasts. These small efforts really do help this show to reach more viewers who may be interested in it. You can also share this episode or the show with someone who might enjoy it. If you have any questions or content suggestions, please leave them in my comment section on YouTube. I do read all the comments. For coaching or business inquiries: benpresslercoaching@gmail.com

Recovery and Fatigue Management | Episode 10

DISCLAIMER: This episode is formatted to discuss how to recover from the general stresses of exercise and sport. I am not a medical provider, nor a physical therapist, and this episode is not meant to address how we can recover from sport related injuries such as ligament tears or broken bones. In today's episode we will be discussing how to recover from an exercise or training session so that we can make meaningful adaptations from that training and be able to perform at our best ability as soon as possible. We discuss how to evaluate whether a recovery protocol is effective, how to refuel/rehydrate after exercise, the efficacy of various recovery modalities such as hot/cold therapy, massages/foam rolling, compression garments, and NSAIDs, and lastly we discuss how to get proper sleep for recovery. 4:04 How do we evaluate the efficacy of various recovery modalities? 14:45 Nutritional tools for recovery (carbohydrates, protein, water, and electrolytes) 32:06 Massages and foam rollers 36:50 How do compression garments reduce swelling? 41:32 Cold therapy: Ice baths and cryotherapy 48:24 Heat therapy: Sauna and hot baths 50:07 NSAIDs (Non-steroidal anti-inflammatory drugs) 55:58 Cupping, Icy Hot cream, Stretching, Electromyostimulation 1:02:18 Active vs. Passive Recovery 1:06:30 Tools for proper sleep 1:16:09 My recommended post-exercise recovery protocol If you are enjoying the things you learn in this episode, there are some terrific zero cost ways to support! Please, like or comment on this episode on YouTube, leave a review for the show on Apple or Spotify, and subscribe to the show wherever you get your podcasts. These small efforts really do help this show to reach more viewers who may be interested in it. You can also share this episode or the show with someone who might enjoy it. If you have any questions or content suggestions, please leave them in my comment section on YouTube. I do read all the comments. Instagram: ‪@ben_pressler‬ Facebook: Ben Pressler For coaching or business inquiries: benpresslercoaching@gmail.com