Kira Sutherland

Australian Naturopath,Sports Nutritionist (IOC), lecturer and research student. American born, Sydney based with a love for endurance sport, skiing and coffee.

[Lara Briden @LaraBriden]

By improving the seal of the gut's "tight junctions," zinc can help to prevent intestinal permeability. https://t.co/8K2T0HwriX

[Tom Coughlin @tecoughlin]

Iron deficiency is associated with reduced VO2peak🩸

This new study screened 1190 competitive athletes for iron status and VO2peak (aka maximum rate of oxygen consumption during exercise) 📈

Results showed that iron deficiency (ferritin < 20 µg) was higher in…

👉 Females
👉 Youth athletes

Plus, iron deficiency was independently associated with…

⬇️ VO2peak ❌
⬇️ probability to reach VO2peak > 50 ml/min/kg ❌

Adequate intake of dietary iron should be consumed by all athletes, and monitoring iron status should be prioritised, notably in female and youth athletes 👈

[Tom Coughlin @tecoughlin]

𝗖𝗿𝗲𝗮𝘁𝗶𝗻𝗲 𝗲𝗻𝗵𝗮𝗻𝗰𝗲𝘀 𝗺𝗲𝗺𝗼𝗿𝘆 𝗶𝗻 𝗵𝗲𝗮𝗹𝘁𝗵𝘆 𝗶𝗻𝗱𝗶𝘃𝗶𝗱𝘂𝗮𝗹𝘀 🧠

This recent meta-analysis compiled data from 8 studies (225 participants) to establish the effects of creatine supplementation of memory 🔍

Results showed that…

👉 Overall creatine significantly improved memory
👉 Older adults (66+ yrs) experienced greater benefits than their younger counterparts (< 31 yrs)

Moreover…

💊 Creatine dose (2.2 - 20 g/day)
🗓️ Duration of intervention (5-days to 24-weeks)
👫 Sex
🌍 Geographical location

…did NOT influence the findings ✅

There are many fancy nootropics on the market, but the “old faithful” creatine might be a good place to start 👈

[Jorn Trommelen, PhD @JornTrommelen]

How much protein per meal can be used for muscle growth?

🥩Absorption limited?
🔥Used for oxidation vs protein synthesis?
⏲️Anabolic response short-lived?

An 8-part thread 🧵👇

[Asker Jeukendrup @Jeukendrup]

Supplements for football by Prof Micheal Gleeson! Which supplements can boost match-day performance in elite football? Follow the link to read: https://t.co/9RzVbwlF9m

[Zach Bitter @zbitter]

ISSN position on ketogenic diets is up. Nice summary by @TheAlanAragon also available. Cool to see some former HPO podcast guests as authors included in it. @JoseAntonioPhD @DominicDAgosti2 @summerstack

Full Position Stance: https://t.co/hZ6VjY2z1B

Alan's Commentary: https://t.co/toPNce8Fvk

[Kevin Hall @KevinH_PhD]

Interesting blog post from @marionnestle on ultra-processed foods and the need for more resources to conduct rigorous nutrition research. https://t.co/0Ocaot44j2

[Asker Jeukendrup @Jeukendrup]

Are extreme glycogen loading protocols necessary? We know glycogen is important for endurance performance, but does glycogen supercompensation further enhance performance? https://t.co/I9qS1STrX0

[Lara Briden @LaraBriden]

My new book about #metabolichealth. Coming May 28th.

https://t.co/yOgQFuIbQP

[Keith @keithdunn]

Ihor Verys approaching the finish of the #BM100.

[Keith @keithdunn]

The finishers. #BM100

[Kira Sutherland @Kira_Sutherland]

@LaraBriden cant wait to do this with you soon

[Kira Sutherland @Kira_Sutherland]

@bairdjulia Ohhh nooo, hope it gets there soon. And you have a speedy recovery

[Jeffrey R. Stout @ExphysPhD]

🌟 Interesting Study: Creatine may subtly enhance cognitive performance! Dive into this major research discovery for potential brain health benefits. #BrainHealth #CreatineResearch The effects of creatine supplementation on cognitive performance.
https://t.co/4LBJY5zC80

[Asker Jeukendrup @Jeukendrup]

How does the carbohydrate (or sugar) we eat get used to fuel performance? This blog describes the basic science of sugar as an energy source: https://t.co/wqObrKe8OA

[Jackson Fyfe, PhD @jacksonfyfe]

Resistance training + protein: a good combo for muscle.

But how much does protein increase the benefits of resistance training?

The answer is probably less than many think.

In healthy adults, increasing daily protein intake did further increase lower-body strength and lean body mass gains with resistance training.

But, the impact of greater protein intake on lean mass gain was small: about +0.5 to 0.7 kg extra versus training alone (+1.3-1.4 kg) over an average of 12 weeks.

The take home? Protein can enhance some benefits of resistance training - but the greatest relative benefits come from consistent training alone.

https://t.co/HVPPEzVmCT

[Lara Briden @LaraBriden]

“Approximately 15% of the upsurge in antidepressant use among the girls can be attributed to increased oral contraceptive use."

New study on the pill and teen mental health 👇🏽https://t.co/veBXNNhvxe

[Kira Sutherland @Kira_Sutherland]

@NutrioSci @LaraBriden

[Lara Briden @LaraBriden]

More good news about the supplement inositol for #PCOS. https://t.co/XCBfUnpOYH