SNR #126: Melissa Davis, PhD - Principles of Nutrition & Training Periodization for Women & Weight-Class Athletes

Sigma Nutrition Radio

Danny Lennon

Sigma, Dietetics, Evidencebased, Nutrition, Training, Health & Fitness, Science, Diet, Fitness, Evidence, Bodybuilding, Health

4.8 • 626 Ratings

🗓️ 20 June 2016

⏱️ 37 minutes

🔗️ Recording | iTunes | RSS

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Summary

Episode 126: Melissa Davis PhD of Renaissance Periodization discusses the most important dietary and training principles to consider when planning nutrition and training periods.

Currently Melissa is a Research Scientist at University of California at Irvine (UCI) in the field of neurobiology and behaviour, with focus on development and means of inducing critical period plasticity in adults. She previously completed her doctoral studies at UCI in neuroscience.

She is also a consultant for Renaissance Periodization and was one of the authors of the RP-produced book: "Renaissance Woman: Fat Loss, Muscle Growth and Performance Through Scientific Eating."

Melissa is also a decorated athlete as an elite-level grappler, having won multiple championships in Brazilian Jiu-Jitsu (BJJ). She is a IBJJF No Gi World Champion, IBJJF No Gi National Champion and USBJJF Absolute Champion.

In this episode we discuss:
Nutrition phases for body composition goals: duration, structure and transitioning
Periodization of nutrition with training within a long-term plan
Nutrition and training principles to address in order to preserve lean body mass during dieting phases
Psychology of dieting
Target rates of change in body composition
Changes in training performance and scale weight across the menstrual cycle
Nutrition and training principles for women competing in weight-class based sports
Beneficial and detrimental messages perpetuated in the fitness industry

Transcript

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0:00.0	One of the most important things you can do as a weight class athlete is to have a year plan.
0:16.0	So setting up your training blocks for the whole year, structuring them around your competition and then
0:21.9	structuring your diet around that too. Because you're wanting to do, you know, your high
0:26.1	volume lifting in your periods when you're cutting or massing so long before your big competitions.
0:32.2	And then you can sort of move to more strength, more explosive lifting with lower volume as you get closer
0:38.6	to your competition and you're not cutting so you're not in danger of losing muscle so you
0:43.7	don't have to have that high volume lifting and you also don't get the fatigue from the
0:46.6	high volume lifting. Hello and welcome to Sigma Nutrition Radio, the podcast that brings you evidence-based discussions with the world's leading researchers
1:12.0	in the fields related to nutrition and performance. I am your host, Danny Lennon, and you are listening
1:18.4	to episode 126. And today, Melissa Davis is going to be on the show. Currently, Melissa is a research scientist at University of California
1:29.8	at Irvine in the field of neurobiology and behavior with a focus on development and means of
1:36.0	inducing critical period plasticity in adults. And she's previously completed her doctoral studies
1:42.0	at UCI in neuroscience.
1:45.1	She's also a consultant for Renaissance periodization and was one of the authors of the R.P.
1:51.7	produced book, Renaissance Woman, Fat Loss, Muscle Growth and Performance Through Scientific
1:56.8	Eating.
1:58.1	As well as that as an athlete, she is a decorated and elite level grappler in her own right,
2:04.7	having won multiple championships in Brazilian Jiu-Jitsu. She is a IBJJF, Nogi World Champion,
2:11.8	as well as a national champion and has won the absolute at the US BJJ Federation competition as well.
2:19.7	So lots to get into in today's episode.
2:22.6	We're going to try and look at a number of issues related to women who are training and dieting
2:27.7	different considerations.
	...

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