Tag: endurance performance
Counteracting anabolic resistance for the aging athlete
Some level of anabolic resistance generally occurs with aging, typically around the age of 40. Meaning, it might take more of a given nutrient or stimulus to yield the anabolic response (e.g. building muscle tissue) as it did when you were younger. So how much protein do Master’s athletes need to offset the anabolic resistance…
Timing Your Pre-Exercise Feeding
Supporting exercise with adequate carb availability starts with pre-exercise fueling. At rest, insulin is released following carb intake and the insulin response is dependent on the type and amount of carbohydrate ingested (glycemic load).
Blood Glucose Responses During Exercise
Continuous glucose monitoring (CGM) devices are quite the rage in the endurance sport world at the moment. But in order to use them effectively, it’s essential to understand the typical blood glucose response to exercise.
Can continuous glucose monitoring (CGM) devices help athletes narrow down best fueling practices?
Along with other wearable tech, CGMs have become increasingly popular with endurance athletes. We know how important carbohydrates are for performance, and we also know that individuals have highly variable pre- and during-exercise fueling practices, so how might we be able to use these devices to our advantage?
Cold Weather Planning for Endurance Athletes
Cold weather – you either love it or you don’t. While it can be a relief to not worry about heat stress, let’s discuss how cold weather can affect your body and exercise.
Are Women’s Recovery Nutrition Needs Different from Men’s?
Given potential differences in fuel utilization, are women’s post-exercise recovery needs different from men’s? In general, endurance athletes are advised to take in carbs, fluids containing sodium, and a small amount of protein as soon as possible following exercise to restore glycogen and hydration status, and to prevent muscle protein breakdown and increase protein synthesis.
Sports Drinks and Osmolality
With so many different commercially available sports drinks on the market, it can be confusing when trying to navigate labels with various electrolytes, carbohydrate blends, and additional supplements.
Women’s Specific Sports Drinks: Are they necessary?
Some claims suggest women may need different sports drink formulas due to metabolic differences related to female sex hormones estrogen and/or progesterone.
Does a gluten free (GF) diet provide performance benefits?
While there is no evidence that currently suggests a GF diet will benefit performance in non-Celiac athletes, athletes may perceive benefits of reducing gluten or experience improvement in GI symptoms by intentional or unintentional reduction in FODMAPs.
Are BCAAs worth the hype?
Provided an athlete is ingesting adequate protein in their diet and eating high-quality proteins that provide all EAAs, there should be a sufficient amount of BCAAs available in the AA pool for the body to use when needed. In theory, supplementing with BCAA during endurance efforts could support BCAA oxidation, possibly delaying fatigue and improving…