A new take on training the gut: Train with more carbs than you plan to use during the race…
Do you need a higher (> 60 g/h) carb (CHO) intake rate? Will it result in better performance?
Is your beer consumption interfering with training?
Sometimes a post- run or ride beer just hits the spot. You may have heard that 1 drink/day for females and 2 drinks/day for males is generally acceptable, assuming 1 drink = 12 oz beer of ~5%ABV, 5 oz of wine, or 1.5 oz of 80 proof liquor. Various factors affect the metabolism of alcohol…
Ketone Esters: Beneficial for Performance or Hype?
Exogenous ketone esters (KE) have been proposed as supplementary fuel to increase beta-hydroxybutyrate levels in the blood. It is thought that supplemental ketone bodies may be ergogenic during prolonged endurance exercise to decrease the reliance on carbohydrate
Product Review: Skratch Clear Hydration
The downside of ingesting sodium bicarbonate is possible GI distress, making it a questionable choice before an important workout or event. For this reason, a topical sodium bicarbonate supplement has been created with the claim that the buffering benefits would be retained as the supplement absorbs through skin, bypassing the gut and removing the risk…
Do anti-cramp remedies work?
You’ve seen them, possibly tried them. While there’s a variety of supplements and strategies that athletes use to avoid the onset of exercise induced muscle cramping (EAMC), no strategy has been shown to be consistently effective.
Post exercise fluid and sodium replacement
Training in a hot and humid environment can elicit high sweat rates; and, in some cases substantial sodium loss. Therefore, it’s important to pay special attention to the amount of fluid and electrolytes in the diet, particularly during and after exercise, and match rehydration to your sweat losses. After a workout or race, the goal…
Is it possible to avoid cramping?
If you’ve ever experienced spontaneous muscle cramps during an event you know what a pain they can be. Despite trying seemingly every prevention strategy in the book, some athletes experience cramps more than others. There have been some possible risk factors for cramping that have emerged through research.
Are sodium supplements necessary?
It’s that time of the year when you may start noticing a layer of salt residue caked on your clothes and skin. Between that, worries about cramping and/or hyponatremia, and the hype of electrolyte supplements (chews, tablets, liquids, etc.) available on the market, the confusion around sodium is real!
Do females acclimate differently to the heat than males?
While heat acclimation (HA) protocols have traditionally lasted ~10 days, it has been suggested that short term (< 7 days) HA may provide physiological adaptations resulting in performance benefits for male athletes. However, this may not be the case for female athletes!
Physiological changes to heat acclimation
Heat acclimation is an additional strategy competitive athletes may use while preparing for an endurance event taking place in hot/humid conditions. The process of heat acclimation involves adapting to thermal stress via increase in core temperature and sweating through repeated exposure to an artificial environment (heat chamber, hot tub, sauna).