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 mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.