Musculoskeletal adaptations, "train low" strategies, and muscle fiber types with prof. John Hawley | EP#248
Professor John Hawley is one of the world's leading researchers on the cellular and molecular basis of endurance sports adaptations within skeletal muscle. Additionally, his area of expertise covers the interaction of exercise and diet, and practical implications of this such as "train low" (with low carbohydrate availability) strategies to improve performance. IN THIS EPISODE YOU'LL LEARN ABOUT: -The adaptations in response to endurance training that take place in skeletal muscle -Using nutritional interventions to enhance adaptations: the "train low" strategy -Fiber types (fast-twitch and slow-twitch muscle fibers) and how muscle fiber profile may influence training strategies -The relative importance of musculoskeletal (peripheral) adaptations vs. cardiovascular (central) adaptations for endurance athletes SHOWNOTES: https://scientifictriathlon.com/tts248/ SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free. ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order. LINKS AND RESOURCES: Prof. Hawley's Twitter, Research Gate profile, and university bio Endurance sports nutrition: state of the art in 2019 with prof. John Hawley | EP#181 High carbohydrate, low carbohydrate, or periodised carbohydrate intake with Louise Burke, PhD | EP#236 Maximizing Cellular Adaptation to Endurance Exercise in Skeletal Muscle Molecular Basis of Exercise-Induced Skeletal Muscle Mitochondrial Biogenesis: Historical Advances, Current Knowledge, and Future Challenges Exercise-induced skeletal muscle signaling pathways and human athletic performance Effects of sleeping with reduced carbohydrate availability on acute training responses Toward a Common Understanding of Diet–Exercise Strategies to Manipulate Fuel Availability for Training and Competition Preparation in Endurance Sport Enhanced Endurance Performance by Periodization of CHO Intake: "Sleep Low" Strategy RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at [email protected] or connect on Instagram, Facebook, or Twitter.
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Show Notes
Professor John Hawley is one of the world's leading researchers on the cellular and molecular basis of endurance sports adaptations within skeletal muscle. Additionally, his area of expertise covers the interaction of exercise and diet, and practical implications of this such as "train low" (with low carbohydrate availability) strategies to improve performance.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The adaptations in response to endurance training that take place in skeletal muscle
-Using nutritional interventions to enhance adaptations: the "train low" strategy
-Fiber types (fast-twitch and slow-twitch muscle fibers) and how muscle fiber profile may influence training strategies
-The relative importance of musculoskeletal (peripheral) adaptations vs. cardiovascular (central) adaptations for endurance athletes
SHOWNOTES:
https://scientifictriathlon.com/tts248/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Prof. Hawley's Twitter, Research Gate profile, and university bio
- Endurance sports nutrition: state of the art in 2019 with prof. John Hawley | EP#181
- High carbohydrate, low carbohydrate, or periodised carbohydrate intake with Louise Burke, PhD | EP#236
- Maximizing Cellular Adaptation to Endurance Exercise in Skeletal Muscle
- Molecular Basis of Exercise-Induced Skeletal Muscle Mitochondrial Biogenesis: Historical Advances, Current Knowledge, and Future Challenges
- Exercise-induced skeletal muscle signaling pathways and human athletic performance
- Effects of sleeping with reduced carbohydrate availability on acute training responses
- Toward a Common Understanding of Diet–Exercise Strategies to Manipulate Fuel Availability for Training and Competition Preparation in Endurance Sport
- Enhanced Endurance Performance by Periodization of CHO Intake: "Sleep Low" Strategy
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at [email protected] or connect on Instagram, Facebook, or Twitter.
SPONSORS:
- Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout.
- Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial.
- Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership.
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