Stuart Phillips, Ph.D.

UEFA expert group statement on nutrition in elite football. Current evidence to inform practical recommendations and guide future research https://bjsm.bmj.com//early/2020/10/22/bjsports-2019-101961 Football is a global game which is constantly evolving, showing substantial increases in physical and technical demands. Nutrition plays a valuable integrated role in optimising performance of elite players during training and match-play..., and maintaining their overall health throughout the season. An evidence-based approach to nutrition emphasising, a ‘food first’ philosophy (ie, food over supplements), is fundamental to ensure effective player support. This requires relevant scientific evidence to be applied according to the constraints of what is practical and feasible in the football setting. The science underpinning sports nutrition is evolving fast, and practitioners must be alert to new developments. In response to these developments, the Union of European Football Associations (UEFA) has gathered experts in applied sports nutrition research as well as practitioners working with elite football clubs and national associations/federations to issue an expert statement on a range of topics relevant to elite football nutrition: (1) match day nutrition, (2) training day nutrition, (3) body composition, (4) stressful environments and travel, (5) cultural diversity and dietary considerations, (6) dietary supplements, (7) rehabilitation, (8) referees and (9) junior high-level players. The expert group provide a narrative synthesis of the scientific background relating to these topics based on their knowledge and experience of the scientific research literature, as well as practical experience of applying knowledge within an elite sports setting. Our intention is to provide readers with content to help drive their own practical recommendations. In addition, to provide guidance to applied researchers where to focus future efforts. See more

Balance and functional training and health in adults: an overview of systematic reviews https://cdnsciencepub.com/doi/10.1139/apnm-2020-0279 One review was selected per outcome. Of 3288 records and 355 full-text articles, 5 systematic reviews were included, encompassing data from 15 890 participants in 23 countries. In adults 65 years and older, balance and functional training and Tai Chi reduced the rate of falls and the number of people who fell, and improved aspects of phy...sical functioning and physical activity. The effect on health-related quality of life and falls requiring hospitalization was uncertain. While inconsistently monitored, only 1 serious adverse event was reported. No evidence was available in adults under age 65 years. Included systematic reviews and primary evidence reported by review authors ranged in quality. Overall, participation in balance and functional training reduced falls and improved health outcomes in adults 65 years of age and older. #aging #falls #sarcopenia #health #agewell #ageinplace #balance #taichi #yoga See more

Resistance training and health in adults: an overview of systematic reviews https://cdnsciencepub.com/doi/10.1139/apnm-2020-0245 Eleven systematic reviews were included, representing 364 primary studies and 382,627 unique participants. RT was associated with a reduction in all-cause mortality and cardiovascular disease incidence, and an improvement in physical functioning. Effects on health-related quality of life or cognitive function were less certain. Adverse events were n...ot consistently monitored or reported in RT studies, but serious adverse events were not common. Systematic reviews for the remaining important health outcomes could not be identified. Overall, RT training improved health outcomes in adults and the benefits outweighed the harms. #lift #weightlifting #resistancetraining #sarcopenia #health #aging #doyouevenlift #doyouevenscience See more

Check this out. ISENC is virtual this year never gone? Now’s your chance. A top-notch group of absolutely world-class speakers together in one outstanding program Dec 15-17, 2020. All from the convenience of your laptop at home. Speakers: https://www.isenc.org/speakers.html Includes: John Hawley, Louise Burke, Ennette Larson-Meyer, Ina Garthe, Luc van Loon, Kevin Tipton, Peter Hespel, Graeme Close, Eric Rawson many more of the world’s leaders in sport and exercise science.... Programme: https://www.isenc.org/programme.html Topics include: Creatine, Protein, CBD, Physiology of the female athlete, Periodized nutrition, Exercise and immunity, LCHF for performance, N-3 fatty acids and more! Abstracts: https://www.isenc.org/abstracts.html The deadline for submitting Abstracts is the 18th October 2020, but we may consider late submissions. Please contact [email protected] with any requests. This will be the best sport nutrition conference you attend this year! #science #nutrition #sportnutrition #conference #ISENC2020 #worldclass

Canadian 24-Hour Movement Guidelines for Adults aged 18-64 years and Adults aged 65 years or older: an integration of physical activity, sedentary behaviour, and sleep. Novelty First ever 24-Hour Movement Guidelines for Adults aged 18-64 years and Adults aged 65 years or older with consideration of a balanced approach to physical activity, sedentary behaviour, and sleep Finalizes the suite of 24-Hour Movement Guidelines for Canadians across the lifespan. https://cdnsciencepub.com/doi/10.1139/apnm-2020-0467

New episode! Most clinicians would acknowledge that a bout of physical inactivity, bedrest or illness is a watershed moment for older people. Stuart Phillips..., Ph.D. director of the Physical Activity Centre of Excellence (PACE) at the Department of Kinesiology at McMaster University, Hamilton, discusses muscle strength & aging, the impact of inactivity during coronavirus locks-downs, dietary supplementation to boost mitochondrial health and much more. Prof. Phillips also shares his view of social media as a tool to translate science. Hope you can listen.

There are a few supplements that are worth your hard-earned money, but -HMB is NOT one of them. Check out our work (hint: -HMB useless and nowhere near where some other studies have shown ‘gains’) (4). Also, a recent meta-analysis that we conducted (1), backs up previous meta-analyses that show -HMB does not enhance lean mass gains or fat mass loses (2, 3). Take Away: HMB IS A WASTE OF YOUR MONEY Great infographic from https://tidbitapp.io/... #supplement #hypertrophy #bodybuilding #HMB #placebo #muscle #strength #protein #science #meta-analysis #evidence-based #gains #wasteofmoney 1. Jakubowski JS, Nunes EA, Teixeira FJ, Vescio V, Morton RW, Banfield L, and Phillips SM. Supplementation with the Leucine Metabolite -hydroxy--methylbutyrate (HMB) does not Improve Resistance Exercise-Induced Changes in Body Composition or Strength in Young Subjects: A Systematic Review and Meta-Analysis. Nutrients 12: 2020. https://bit.ly/3hbq2Mj 2. Courel-Ibáñez J, and Pallarés JG. Effects of -hydroxy--methylbutyrate (HMB) supplementation in addition to multicomponent exercise in adults older than 70 years living in nursing homes, a cluster randomized placebo-controlled trial: the HEAL study protocol. BMC Geriatr 19: 188, 2019. 3. Holland BM, Roberts BM, Krieger JW, and Schoenfeld BJ. Does HMB Enhance Body Composition in Athletes? A Systematic Review and Meta-analysis. J Strength Cond Res 2019. 4. Jakubowski JS, Wong EPT, Nunes EA, Noguchi KS, Vandeweerd JK, Murphy KT, Morton RW, McGlory C, and Phillips SM. Equivalent Hypertrophy and Strength Gains in -Hydroxy--Methylbutyrate- or Leucine-supplemented Men. Med Sci Sports Exerc 51: 65-74, 2019. https://bit.ly/3jTTEzw

Resistance Exercise Training as a Primary Countermeasure to Age-Related Chronic Disease Accumulating evidence points to RET as a potent and robust preventive strategy against a number of chronic diseases traditionally associated with the performance of AET, but evidence favours RET as a potent countermeasure against declines in mobility. On the basis of this review, we propose that the promotion of RET should assume a more prominent position in exercise guidelines, particularly for older persons. https://www.frontiersin.org/articles//fphys.2019.00645/full

Optimizing Adult Protein Intake During Catabolic Health Conditions Leucine provides an important example of an essential amino acid where the RDA of 42 mg/kg body weight is significantly less than the 100-110 mg/kg required to optimize metabolic regulation and skeletal muscle protein synthesis. This review will highlight the benefits of higher protein diets to optimize health during aging, inactivity, bed rest, or metabolic dysfunction such as type 2 diabetes. https://academic.oup.com/advances/article/11/4/S1058/5871183

Nutritional Supplements to Support Resistance Exercise in Countering the Sarcopenia of Aging https://www.mdpi.com/2072-6643/12/7/2057

Molecular Transducers of Human Skeletal Muscle Remodeling under Different Loading States Muscle loading and unloading regulate the untranslated regions of mRNA Regulated genes form functional networks central to muscle plasticity 141 genes correlate with muscle growth in 3 independent validation cohorts... Several growth-correlated network genes directly regulate myocyte protein synthesis https://www.cell.com/cell-re/fulltext/S2211-1247(20)30965-7

Optimizing Adult Protein Intake During Catabolic Health Conditions This review will highlight the benefits of higher protein diets to optimize health during aging, inactivity, bed rest, or metabolic dysfunction such as type 2 diabetes.

Nutritional Supplements to Support Resistance Exercise in Countering the Sarcopenia of Aging Skeletal muscle plays an indispensable role in metabolic health and physical function. A decrease in muscle mass and function with advancing age exacerbates the likelihood of mobility impairments, disease development, and early mortality. We provide an up-to-date, evidence-based account of nutritional strategies to enhance resistance training-induced adaptations in an attempt to comba...t age-related muscle mass loss. In addition, we provide insight on how to incorporate the aforementioned nutritional strategies that may support the growth or maintenance of skeletal muscle and subsequently extend the healthspan of older individuals. https://www.mdpi.com/2072-6643/12/7/2057

Identifying the Structural Adaptations that Drive the Mechanical Load-Induced Growth of Skeletal Muscle: A Scoping Review Even the most basic questions, such as whether mechanical load-induced myofiber hypertrophy is mediated by an increase in the size of the pre-existing myofibrils and/or an increase in the number myofibrils, have not been resolved. In this review, we thoroughly summarize what is currently known about the macroscopic, microscopic and ultrastructural changes that drive mechanical load-induced growth and highlight the critical gaps in knowledge that need to be filled.

Awesome work from the team: Sophie Joanisse, Changhyun Lim, James McKendry, Jonathan C. Mcleod, Tanner Stokes The importance of muscle... why you want to keep it, work to regain it after losing it, and what you can to promote it's retention and building, https://f1000research.com/articles/9-141/v1

All the good stuff happens in recovery See what Stuart Phillips, Ph.D., Co-Author of the International Olympic Committee’s consensus statement on dietary supplements, and Professor of Kinesiology at McMaster University has to say about ENHANCED RECOVERY! Order yours today

Great work from a great team. Potato protein stimulates MPS. RDA for protein shown here to be insufficient in sustaining MPS.

The 3 Rs of recovery: Rehydrate Refuel Repair... Get all 3 with Enhanced Recovery