Inflammation Archives | Rise Nutrition Coach

Inflammation

Inflammation, Injury, Recovery, Sleep, Uncategorized, Wellness
The Crucial Role of Sleep in Tackling Soreness: Maximizing Muscle Recovery
- March 13, 2024
No pain, no gain! That’s a phrase that unfortunately gets uttered too frequently and in too many scenarios. You don’t need be constantly sore to be improving physically. In fact, the exact opposite can often be more true. It’s that sweet balance between the two and sleep plays a major role to help ensure that soreness/pain part doesn’t overpower. In this blog post, we’ll delve into the intricate dance between sleep and muscle soreness. Two relatively new studies emphasize how prioritizing sufficient and high-quality sleep can be a game-changer.

The Link between Sleep and Muscle Soreness

Recent research is shining more light on the intricate relationship between sleep and muscle soreness. The studies reveal that inadequate sleep not only increases pain sensitivity but also hinders the body’s ability to recover effectively after intense workouts. So, why does this happen?

When we’re sleep-deprived, our bodies produce higher levels of inflammatory markers and stress hormones. These physiological changes amplify our perception of pain, making even routine activities more uncomfortable. Additionally, the body releases fewer growth hormones during sleep deprivation, hindering the repair and growth of muscles. As a result, athletes may experience prolonged muscle soreness, slower recovery times, and an increased risk of injury.

The Gold Standard: 7 to 8 Hours of Quality Sleep

Now that we understand the impact of sleep deprivation, let’s discuss the optimal sleep duration for athletes. While individual needs may vary, aiming for a minimum of 7 hours of sleep per night is crucial. Ideally, strive for 8 hours or more to reap the full benefits of the restorative sleep cycles.

During these precious hours, the body undergoes essential processes, including muscle repair, hormone regulation, and memory consolidation. Quality sleep not only accelerates recovery but also enhances cognitive function, reaction time, and overall athletic performance.

The Power of Naps – A Complement, Not a Replacement

In situations where a full night’s sleep is challenging to achieve, strategic napping can serve as a powerful ally. A short nap (20-30 minutes) can provide a quick energy boost and help alleviate some of the effects of sleep deprivation. However, it’s crucial to note that naps should complement, not replace, a full night’s sleep. Napping too close to bedtime or for an extended duration can disrupt nighttime sleep patterns.

Tips for Enhancing Sleep Duration and Quality

Now that we recognize the pivotal role of sleep in recovery, let’s explore actionable tips to improve sleep duration and quality for athletes:
1. Establish a Consistent Sleep Schedule: Set a regular sleep routine by going to bed and waking up at the same time every day, even on weekends. This helps regulate your body’s internal clock and improves the overall quality of your sleep.
2. Create a Relaxing Bedtime Ritual: Engage in calming activities before bedtime, such as reading, stretching, or practicing mindfulness. Avoid stimulating activities like intense workouts or screen time at least an hour before bed.
3. Optimize Your Sleep Environment: Ensure your sleep environment is conducive to rest. Keep the bedroom cool, dark, and quiet. Invest in a comfortable mattress and pillows to support a restful night’s sleep.
4. Limit Caffeine and Alcohol Intake: Reduce consumption of caffeine and alcohol, especially in the hours leading up to bedtime. These substances can disrupt sleep patterns and hinder the restorative benefits of rest.
5. Stay Active During the Day: Regular physical activity is crucial for overall health and can promote better sleep. However, avoid intense workouts close to bedtime, as they may increase adrenaline levels and make it difficult to wind down.
6. Mind Your Nutrition: Consume a well-balanced diet that supports your energy needs. Avoid heavy meals close to bedtime, as digestive discomfort can interfere with sleep.
Conclusion

In the pursuit of personal improvement, don’t underestimate the power of a good night’s sleep. By prioritizing quality sleep and aiming for a minimum of 7 to 8 hours per night, athletes can significantly enhance their muscle recovery, reduce soreness, and optimize overall performance. Remember, sleep is not a luxury but a fundamental pillar of your training regimen. Embrace these actionable tips, prioritize your rest, and watch as your athletic journey reaches new heights. Sweet dreams and stronger muscles await!

Studies referenced: Study #1, Study #2

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Inflammation, Performance, Recovery, Wellness
The Power of Plants: Enhancing Athletic Performance through Anti-Inflammatory Nutrition
- February 19, 2024
In the pursuit of peak athletic performance, athletes often focus on training intensity, recovery strategies, and supplementation. However, one often overlooked aspect of an athlete’s regimen is something that moms around the world have been telling them since they were 2 years old. Eat your vegetables! Recent research continues shedding light on the significant benefits of incorporating more plant-based foods, such as fruits and vegetables, into an athlete’s nutrition plan. In this blog post, we’ll explore the specific advantages, with a particular focus on inflammation control. For clarification as well, embracing a plant-based approach doesn’t necessarily mean going full vegan or vegetarian! It’s about adding more nutrient-rich options to optimize overall well-being and performance.

Understanding the Link Between Plants and Inflammation

Inflammation is a natural response to stress, injury, or infection in the body. While acute inflammation is a crucial part of the healing and training process, chronic inflammation can hinder an athlete’s recovery and performance. Enter plant-based foods, loaded with antioxidants and anti-inflammatory properties that play a crucial role in mitigating chronic inflammation.

A recent study conducted on soccer players reinforces the positive impact of incorporating more plant-based foods into their diets. The findings suggest that athletes who consume a higher proportion of fruits and vegetables experience reduced inflammation, leading to quicker recovery times and enhanced performance. Who saw that one coming?

Not All or Nothing: A Flexible Approach to Plant-Based Nutrition

The idea of adopting a plant-based diet can be intimidating, especially for athletes accustomed to traditional protein-centric meal plans. The good news is that integrating more plants into your diet doesn’t require an all-or-nothing commitment. It’s about making mindful choices to enhance overall nutritional intake.

Here are some practical tips for athletes looking to add more plant-based goodness to their plate:
1. Start with Simple Swaps: Replace one meat-centric meal per week with a plant-based alternative. For example, choose a hearty vegetable stir-fry with tofu or a tempeh-based burrito instead of a meat-heavy dish. Gradual swaps make the adjustments more manageable and sustainable.
2. Add Vegetables Into Your Dishes: With your favorite recipes there’s always a way to sneak in some vegetables if you think about it. Casseroles and stews are very easy to just throw some peppers, broccoli or spinach in there to cook with everything else.
3. Colorful Plates, Nutrient-Rich Benefits: Opt for a variety of colorful fruits and vegetables to ensure a broad spectrum of vitamins, minerals, and antioxidants. These nutrients contribute to overall health, boost the immune system, and aid in reducing inflammation.
4. Snack Smart: Choose plant-based snacks like mixed nuts, fruit slices, or veggie sticks with hummus. These options provide sustained energy and essential nutrients throughout the day.
Antioxidant Benefits and Recovery Optimization

Antioxidants are compounds found in abundance in plant-based foods, playing a vital role in neutralizing free radicals produced during intense physical activity. Free radicals can contribute to inflammation and oxidative stress, hindering an athlete’s recovery process. By incorporating antioxidant-rich foods, athletes can optimize recovery and enhance overall performance.

Here are some antioxidant-packed foods to consider adding to your diet:
1. Berries: Blueberries, strawberries, and raspberries are rich in antioxidants known as polyphenols, which have anti-inflammatory properties.
2. Leafy Greens: Spinach, kale, and Swiss chard contain vitamins A and C, crucial antioxidants that support immune function and reduce inflammation.
3. Turmeric: This golden spice contains curcumin, a potent anti-inflammatory compound. Incorporate turmeric into your meals or try adding it to post-workout smoothies.
4. Green Tea: Replace sodas with green tea. Its catechins provide antioxidants, promoting recovery and hydration.
Conclusion

In conclusion, the benefits of incorporating more plant-based foods into an athlete’s diet extend beyond the realms of general health to specifically target inflammation control and recovery optimization. The recent study on soccer players underscores the positive impact of embracing a plant-centric approach. Remember, it’s not an all-or-nothing concept. Every small change contributes to overall well-being and athletic performance. By making conscious choices, you can harness the power of plants to fuel you journey to peak performance.

Study referenced: click here

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Inflammation, Recovery, Wellness
The Hidden Toll of Prolonged Sitting on Athlete’s Recovery
- February 11, 2024
As an athlete you do so much to push yourself physically that you probably don’t think about something as seemingly small as…sitting. However, what many may not be aware of is the potential impact of prolonged sitting on your recovery times. A recent study sheds a little more light on the connection between prolonged sitting and delayed recovery, revealing that excessive sitting could extend the time it takes to bounce back after an exhaustive exercise bout.

Prolonged Sitting Study’s Key Findings

The study focused on lifestyle metrics such as average daily prolonged sitting, physical activity, and dietary habits, specifically carbohydrate and protein intake. Results indicated a significant association between higher daily sitting time and elevated levels of creatine kinase (CK) and myoglobin (Mb) concentrations at 48 and 72 hours post-exercise. These findings suggest that athletes who spend more time sitting may experience a prolonged recovery response to exhaustive exercise.

Understanding Recovery Markers

To comprehend the study’s implications, let’s delve into the markers indicative of recovery time after strenuous exercise. Following an exhaustive exercise bout, markers such as C-reactive protein (CRP), white blood cells (WBC), CK, and Mb often increase, remaining elevated for several days. Delayed onset muscle soreness (DOMS) is a familiar term among athletes, and this soreness tends to kick in after the initial exercise correlating with those markers, peaking around 72 hours post-exercise.

The Impact of Prolonged Sitting on Recovery

Prolonged sitting can negatively impact recovery in multiple ways. The decrease in blood flow associated with sitting for extended periods can impede the body’s natural ability to repair and rejuvenate muscles. This reduced blood flow may contribute to delayed clearance of inflammatory markers, potentially prolonging the recovery process.

Inflammatory Responses and Muscle Damage

The study observed increases in inflammatory markers CRP and WBC following exhaustive exercise, with previous research indicating an association between a sedentary lifestyle and elevated levels of these markers. However, no significant association was found in this study, suggesting the need for further exploration with larger participant groups.

Muscle damage markers CK and Mb, known to rise after intense exercise, did show substantial increases in the study, peaking at 72 hours. This aligns with existing literature on the subject, emphasizing the importance of understanding the intricate relationship between exercise, sitting habits, and recovery.

Nutritional Impact on Recovery

The study also explored the role of nutrition in recovery, specifically focusing on carbohydrate and protein intake. Contrary to some previous findings, this study did not find correlations between daily carbohydrate or protein intake and recovery markers. However, it’s essential to note that more research is needed to draw definitive conclusions regarding the impact of nutrition on recovery after exhaustive exercise. I still encourage properly refueling after exercise to aid the recovery process. To repair muscle your body needs those building blocks and that comes from adequate nutrition consumption.

Study Limitations and Future Directions

While this study provides valuable insights, it is crucial to acknowledge its limitations, including a relatively small sample size of just nice people and reliance on self-reported data. As a result, a lot of fluctuation can occur with the data. Future studies should consider larger participant groups and employ more accurate measures for dietary and activity tracking, such as accelerometers. But even with a small sample size it still provides some insight and more information is never a bad thing!

Conclusion

As athletes, understanding the impact of prolonged sitting on your recovery is paramount. This study highlights the potential connection between increased sitting time and delayed recovery markers. Incorporating strategies to reduce prolonged sitting, such as regular breaks, stretching and just basic movement throughout the day, may contribute to more efficient recovery for athletes.

In conclusion, while the study opens a door to exploring the relationship between sitting habits and recovery, further research is needed to solidify these findings and uncover actionable insights for athletes. As we strive for peak performance, let’s not underestimate the importance of an active lifestyle beyond training sessions, ensuring that recovery is optimized for success on and off the field.

Study referenced: click here

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Inflammation, Performance, Recovery, Supplements, Vitamins/ Minerals, Wellness
Navigating the Cold Season: The Truth About Vitamin C and Immunity for Athletes
- December 20, 2023
As an athlete trying to improve each and every day, the last thing you want is to be sidelined by a common cold. In the quest for immunity, many athletes turn to vitamin C as a shield against the sniffles. But does loading up on vitamin C truly decrease the risk of catching a cold? Let’s explore the science and discover how athletes can boost their immunity effectively.

The Vitamin C Myth

Vitamin C has long been hailed as a superhero in the world of immunity. While it is true that this essential nutrient plays a crucial role in supporting our immune system, the idea that mega-dosing on vitamin C can completely prevent the common cold is a bit of a myth.

Research indicates that while vitamin C can help reduce the duration and severity of a cold, it may not be the magical force field some believe it to be. Athletes, in particular, need to understand that relying solely on vitamin C may not be sufficient to keep the cold at bay, especially during intense training seasons.

Recovery Time and the Power of Vitamin C

Although vitamin C might not be the ultimate cold prevention tool, it does play a vital role in reducing the time spent battling a cold. Athletes who consume adequate levels of vitamin C regularly may experience shorter recovery times, allowing them to get back to training sooner. Even just one day of a quicker recovery could be a huge difference, especially if that one days falls on a game day!

Zinc: The Unsung Hero

In the quest for a robust immune system, athletes should not overlook the contribution of zinc. This essential mineral is involved in numerous cellular processes, including immune function. Research suggests that zinc can also help to reduce the duration of a cold and lessen its symptoms.

Rather than relying solely on vitamin C, athletes may benefit from incorporating zinc-rich foods into their diets. Foods such as lean meats, nuts, seeds, and legumes are excellent sources of zinc and can contribute to a well-rounded immune-supporting nutrition plan.

Beware of Mass Dosing

In the pursuit of health, it’s not uncommon for athletes to turn to mass-dosing products like Emergen-C. While these products may provide a quick boost of vitamin C, it’s crucial to recognize that our bodies can only absorb a limited amount of this nutrient at a time. Excessive vitamin C intake is usually excreted by the body, resulting in expensive urine rather than enhanced immunity.

Athletes should focus on meeting their daily vitamin C requirements through a balanced diet rather than relying on supplements. Whole foods like citrus fruits, berries, and leafy greens not only provide vitamin C but also come packed with other essential nutrients. Like always, supplements cannot completely replace the benefits that are brought about through actual food.

Balanced Approaches to Immunity:

As an athlete, your body is a finely tuned machine, and maintaining overall health is key to a strong immune system. Beyond vitamin C and zinc, consider these additional approaches to boosting your immunity:
- Adequate Sleep: Ensure you’re getting enough quality sleep, as insufficient rest can weaken the immune system. Aim for 7-9 hours of sleep each night, especially during intense training periods.
- Stay Hydrated: Hydration is crucial for overall health and plays a role in immune function. Aim to drink at least half your body weight in fluid ounces, especially during workouts.
- Regular Movement: Engage in regular, moderate exercise to support immune function. Avoid chronic overtraining, which can have the opposite effect on immunity.
- Mindful Nutrition: Be conscious of what you eat, especially during the holiday season with tempting treats abound. Stay mindful of the consumption of inflammatory foods and focus on a nutrient-rich, balanced diet. That being said, yes, absolutely enjoy the gingerbread cookies! Just perhaps don’t make a meal out of them.
Conclusion

While vitamin C may not be a foolproof shield against the common cold, it certainly has a role in supporting an athlete’s immune system. Combine this with the benefits of zinc, positive lifestyle choices, and a balanced diet, and you’ll be on the right track to keeping the sniffles at bay.

Remember, the key is consistency and balance. There’s no need to reach for the mass-dosing products; instead, focus on maintaining a healthy lifestyle that supports your body’s natural defense mechanisms. By doing so, you’ll not only reduce the risk of catching a cold but also ensure your overall well-being as you continue to strive for athletic excellence.

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Inflammation, Performance, Recovery, Supplements
Colostrum Conundrum: What Athletes Need to Know About This Emerging Supplement
- December 14, 2023
There are always new and emerging supplements making marketing pushes and the latest one I’ve been getting asked a lot about is bovine colostrum (BC). This substance, derived from the initial milk secreted by cows in the first days after delivery, is being claimed to have a range of benefits for athletes. In this blog post, we’ll explore what bovine colostrum is, delve into its theoretical impacts on inflammation, recovery, and performance, and discuss the need for more research to determine its efficacy.

Understanding Bovine Colostrum

Bovine colostrum is a rich source of various bioactive compounds, including growth factors (e.g., epidermal growth factor), antimicrobial peptides (e.g., lactoferrin), and immune mediators (e.g., immunoglobulins). These components, present in high concentrations, make BC biologically active in humans due to its similarity to human colostrum.

One key player in bovine colostrum is lactoferrin, an iron-binding glycoprotein. It has various roles, including anti-inflammatory, antioxidant, antitumor, and antimicrobial activities. Lactoferrin helps control the inflammatory response by preventing iron-mediated free radical injury and triggering natural immune responsiveness. Given the intense and prolonged nature of physical exercise, athletes may experience an up and down immune dysfunction, leaving them susceptible to infection. This is where bovine colostrum steps in, potentially providing effective protection against immunosuppression in physically active individuals.

Theoretical Impacts on Inflammation and Recovery

Research conducted on soccer players supplemented with a low dose of BC showed promising results. The study indicated a beneficial effect of BC in limiting muscle damage and reducing inflammation, as evidenced by lower creatine kinase (CK) activity, C-reactive protein, and interleukin-6 levels. The researchers proposed that extending BC supplementation to 6 months could further alleviate inflammation by altering the release of pro- and anti-inflammatory cytokines.

However, it’s crucial to note that not all studies have shown direct improvements in athletic performance with BC supplementation. Similar results were reported by Kotsis et al., where BC supplementation did not significantly enhance the performance of tested athletes. Other studies suggested improved post-exercise recovery in subjects consuming colostrum, but the overall scientific consensus on the impact of bovine colostrum on athletic performance remains inconclusive.

Immune System Strengthening

One intriguing aspect of BC supplementation is its potential to strengthen the immune system. Studies have demonstrated that BC can increase the concentration of immunoglobulin G (IgG), an essential component of the immune response. Elevated IgG levels may contribute to a more robust immune system, reducing the frequency of upper respiratory symptoms in physically active individuals. The ability of BC to modulate cytokine (key for immune system function) production further supports its role in immune function.

Exploring In-Depth Mechanisms

While some studies point to the positive impact of BC on inflammation, immune response, and muscle regeneration, there’s a need for more detailed research to understand the underlying mechanisms fully. The studies I’ve seen so far show the potential for reduction in the inflammatory response within BC-supplemented groups, but the intricate details of how BC influences specific pathways require further exploration.

Importance of Standardization and Optimal Dosing

It’s worth emphasizing that the effectiveness of BC as a supplement may vary depending on factors such as the product’s quality and composition, timing and dosage of supplementation, and the intensity of training loads. Standardization of supplements containing colostrum is essential to ensure consistent active ingredient content. Determining the optimal dose for physically active individuals is also a crucial aspect that requires more research.

Conclusion

In conclusion, while the theoretical benefits of bovine colostrum supplementation for athletes are intriguing, there is still a need for more comprehensive research to validate these claims. The potential positive impacts on inflammation, recovery, and immune system strengthening make BC a promising area for exploration in sports nutrition. Athletes considering BC supplementation should be cautious, ensuring the product’s safety and reliability. As we learn more about the effects of bovine colostrum, it remains crucial to approach supplementation with an evidence-based perspective, recognizing that more research is needed to determine the true extent of its benefits for athletes.

Study referenced: click here

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Inflammation, Recovery, Supplements
Curcumin’s Potential For Female Soccer Players’ Performance and Recovery
- August 23, 2023
In the world of sports, the quest for optimal performance and rapid recovery is an ongoing pursuit. For female soccer players, the demands of the game can really take a toll on their bodies. However, a natural compound called curcumin has emerged as a potential game-changer when it comes to combating inflammation, reducing muscle damage, and ultimately enhancing performance and recovery. In response to a new study, this article delves into the fascinating world of curcumin and its effects on inflammation and muscle damage in relation to female soccer players’ performance and recovery.

Understanding Curcumin

Curcumin, a polyphenolic compound found in turmeric, is well-known for its vibrant yellow color and its traditional use in cooking and medicine. But its benefits go beyond the culinary realm. Studies have shown that curcumin possesses potent anti-inflammatory, antioxidant, and immune-modulating properties, making it an appealing option for athletes looking to enhance their performance and recovery.

Effects on Inflammation

Inflammation is a natural response by the body to injury or stress, but chronic inflammation can hinder performance and delay recovery. Female soccer players are particularly susceptible to inflammation due to the physical demands of the sport. The study referenced highlights curcumin’s ability to modulate inflammatory pathways. By inhibiting key molecules involved in the inflammatory response, curcumin helps regulate the body’s immune reaction and reduce the overall inflammatory burden. This can translate to faster recovery times, decreased soreness, and improved overall performance.

Mitigating Muscle Damage

Muscle damage is an inherent consequence of intense physical activity, especially in sports like soccer. While muscle damage is a natural part of muscle growth and adaptation, excessive damage can lead to discomfort and compromised performance. Curcumin has shown promise in alleviating muscle damage through its antioxidant properties. Antioxidants neutralize harmful molecules called free radicals, which are generated during exercise and can contribute to muscle soreness and inflammation. By scavenging these free radicals, curcumin helps reduce oxidative stress on muscles, minimizing damage and promoting quicker recovery.

Enhancing Performance and Recovery

The female soccer player’s journey is often characterized by rigorous training sessions and demanding matches. Adequate recovery between these sessions is vital to ensure sustained performance and reduce the risk of injury. Curcumin’s dual action of curbing inflammation and mitigating muscle damage can significantly contribute to a faster recovery process. As outlined in the study, curcumin supplementation has been linked to improved muscle function, reduced muscle soreness, and enhanced overall performance in athletes.

Incorporating Curcumin Into Your Routine

While the potential benefits of curcumin are compelling, it’s important to approach its integration into your routine with careful consideration. As the referenced study points out, curcumin’s bioavailability—the extent to which it is absorbed by the body—is a crucial factor. On its own, curcumin has limited bioavailability due to its poor absorption and rapid metabolism. To address this challenge, some supplements incorporate piperine, a compound found in black pepper, which enhances curcumin absorption.

Before incorporating curcumin supplements into your regimen, it’s advisable to consult with a healthcare professional and sports dietitian. They can help determine the appropriate dosage and ensure that it won’t interact with any medications or pre-existing conditions you may have just to be safe.

Conclusion

In the dynamic world of female soccer, where performance and recovery are of paramount importance, curcumin emerges as a potential ally. With its anti-inflammatory, antioxidant, and muscle damage-mitigating properties, curcumin offers female soccer players a natural and promising avenue for optimizing their training and game-day experiences. As you embark on your journey toward peak performance, consider exploring the benefits of curcumin. By utilizing the potential of it, you could be taking strides towards a stronger, more resilient, and successful athletic future.

Study referenced: click here

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Alcohol, Inflammation, Performance, Recovery, Wellness
Alcohol can hurt your recovery after a tough workout
- June 8, 2023
Alcohol is a popular beverage enjoyed by a lot of people in particular at sporting events. Whether it be celebrations or social gatherings in general alcohol tends to be present. However, for athletes, alcohol consumption can have major negative effects on recovery from exercise.

In a recent study published in the Journal of Functional Morphology and Kinesiology, researchers conducted a systematic review of the literature to investigate the effects of alcohol consumption on recovery following resistance exercise specifically. What they learned shouldn’t come as too much of a shock. The researchers found that alcohol consumption can impair muscle protein synthesis, increase cortisol levels, and decrease testosterone levels. These changes can lead to slower muscle growth and strength gains, as well as increased muscle soreness. None of which are on anyone’s top three wish list I would imagine.

In addition to the negative effects on muscle recovery, alcohol consumption can also impair cognitive function and coordination. This can make it difficult to perform exercises safely and effectively. Decreased cognitive function is even more negatively impactful on game days. While you certainly need to be able to perform, you also need a clear mind to know what to do while out on the field. There’s a lot of information to process quickly and one second could be the difference between winning at losing.

For athletes who are serious about their training, it is important to avoid alcohol consumption in the days leading up to and after exercise. If you do choose to drink alcohol, it is important to do so in moderation.

Tips for optimizing your recovery
- Get enough sleep. Sleep is essential for muscle growth and repair. Aim for a minimum of 7-8 hours of sleep per night. When you sleep your body naturally is releasing testosterone and growth hormone. These are big players in recovery and body composition changes.
- Eat a healthy diet. Eat your vegetables! A healthy diet provides your body with the nutrients it needs to recover from exercise. Make sure to include plenty of protein, fruits, vegetables, and whole grains in your diet.
- Do light active recovery. Light activity, such as walking, swimming or foam rolling can help to improve blood circulation and reduce muscle soreness. The main thing is just to move. Doing something is better than nothing. Just don’t have the intensity be too high.
- Stay hydrated. Drinking plenty of fluids helps to maintain optimal blood volume. This ensure delivery of nutrients/antioxidants and removing inflammation from the muscles. Aim to drink at least half your weight in ounces of water per day.
- Avoid alcohol. Given the main topic, this is an obvious one. Alcohol can impair muscle protein synthesis and increase cortisol levels. Neither of which is ideal for helping recover and feel better for the next day.
- Do light active recovery. Light activity, such as walking, swimming or foam rolling can help to improve blood circulation and reduce muscle soreness. The main thing is just to move. Doing something is better than nothing. Just don’t have the intensity be too high.
Alcohol considerations

The amount of alcohol you consume can affect the severity of the negative effects. The more alcohol you drink, the worse the effects will be. Again no shocker but just a reemphasis on ensuring to practice moderation if partaking. Your age and overall health can also affect how alcohol affects your recovery. Older adults and people with certain health conditions may be more sensitive to the negative effects of alcohol. So, to play it safe you’re best off just simply avoiding alcohol. A good alternative if looking for a non-alcoholic beer is Athletic Brewing. Certainly worth giving a try but if wanting to have some actual alcohol, absolutely avoid it around games. I encourage leaving a 48-hour buffer before and after competition to alleviate most of alcohol’s negative effects.

Study referenced: click here

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Gut Health, Inflammation, Performance, Probiotics, Recovery, Supplements, Vitamins/ Minerals
Probiotics and Vitamin D Impact on High Intensity Athletic Performance
- May 24, 2023
Probiotics and vitamin D are two nutrients that have been shown to have a positive impact on athletic performance. Probiotics are live bacteria that are similar to the good bacteria that naturally live in the gut. Vitamin D is a nutrient that the body needs to absorb calcium for bone health and also aids the immune system and helps decrease muscle soreness. Both probiotics and vitamin D have gained a lot of attention but we continue to learn more about how they can impact the body.

A recent study investigated the effects of probiotics and vitamin D supplementation on athletic performance in male mixed martial arts (MMA) athletes. The study included 40 MMA athletes who were randomly assigned to receive either vitamin D or a probiotic supplement in addition to the vitamin D supplement. The athletes were followed for 4 weeks. While it’s MMA athletes being studied, the anaerobic events studies can be applied elsewhere as well.

Probiotics, Vitamin D and Physical Tests Studied

There were two separate groups in the study. The athletes in the vitamin D group received a vitamin D3 supplement that contained 3-4000 IU of vitamin D3 daily. The athletes in the probiotic with vitamin D group received the same vitamin D and a probiotic supplement that contained 2 billion colony-forming units (CFUs) of Lactobacillus and Bifidobacterium. There are vast differences between strains of probiotics but these two are two of the most popularly studied.
The athletes’ athletic performance was assessed at baseline and after 4 weeks using a variety of tests, including:
- Wingate anaerobic test: This test measures anaerobic power and capacity.
- Countermovement jump test: This test measures lower-body power.
- Sit-and-reach test: This test measures hamstring flexibility.
- Isokinetic knee extension test: This test measures quadriceps strength.
Throughout the 4 weeks, participants were asked to continue training at least 5 days each week. This helped maintain their fitness levels to help mitigate some training adaptation effects on the results.

4 Weeks Later…. What Did We Learn?

The results of the study showed that the athletes who received the probiotic supplement had significant improvements in their anaerobic performance, as measured by their total work and mean power output during the Wingate anaerobic test. The athletes who received the vitamin D supplement also had significant improvements in their anaerobic performance, but these improvements were not as large as the improvements seen in the probiotic group.

The study also found that the athletes who received the probiotic supplement had relatively lower creatine kinase levels after a bout of exercise. Creatine kinase is an enzyme that is released from muscle cells when they are damaged. The reduction in creatine kinase levels suggests that the probiotic supplement may have helped to protect the athletes’ muscles from damage.

Keeping the good times rolling, there are benefits shown in lactic acid levels in the probiotic group. Lactic acid increasing during anaerobic activity and is a contributing factor of fatigue setting in. Lower increases in lactic acid could mean that the probiotics are helping to either process the lactic acid better or that it is aiding energy production in general and thus reducing the generation of lactic acid. Either way, this is a justifiable reason why the improved total work output was greater in that group.

There were no significant differences in the athletes’ performance on the other tests. Countermovement jump test, sit-and-reach test, or isokinetic knee extension test between the two groups were all comparable.

Takeaway Points of Probiotics and Vitamin D

Results in this study support the ever-growing research showing benefits of both probiotics and vitamin D. In particular, probiotics showed a potential to boost those benefits even a little bit more. The benefits of probiotics may be from a different manner but still helpful! It’s important to keep in mind though that everyone does respond differently. While on average the results were positive, try things out first. If it doesn’t feel good or the benefits are there for you, don’t force it. But if trying probiotics pay extra attention to the specific strains within it. Lactobacillus and Bifidobacterium are the main two to be looking for. As always too, make sure you are choosing a third party tested product if trying it.

Study referenced: click here

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Carbs, Inflammation, Recovery, Wellness
Inflammation from too much sugar and high fructose corn syrup
- March 8, 2023
As time has gone on sugar has seemingly been getting added to foods left and right. It’s in salad dressings, coating nuts/seeds, coffee and even cough drops. This continued exposure to sugar can cause low-grade chronic inflammation in the body. If left unchecked this inflammation can cause a lot of negatives down the road. It appears as well that not all sugar is equal in their responses either. This inflammation impact seems to be even higher in items containing high fructose corn syrup.

Types of sugar

All carbohydrates are a form of sugar. There is a wide variety of sugars though and not all are necessarily equal. Sugar coming from items from items such as oats and fruit are very different than the carbs coming from things such as Sour Patch Kids. It’s the ‘added sugars’ that more attention needs to be paid to. Table sugar and high fructose corn syrup are the most popular added sugars and they both can cause inflammation in the body. The extent of that inflammation is a little different between the two.

Inflammation effects

Inflammation is a response from the body reacting to typically injuries or sickness/infections. In these moments inflammation can be a good thing as it helps the body recover. Being constantly in an inflamed stated though is where many negatives occur. That can cause increased soreness and if left unaddressed even more major issues such as cardiovascular disease. Definitely not something to be desired neither as an athlete needing to recover quickly between games or for anyone looking to optimize overall health.

Sources of high fructose corn syrup

Added sugars are a major source of inflammation. Mostly this is unfortunately due to the fact that it is in just about every product out there! One type of added sugar in particular can cause a bit extra inflammation, high fructose corn syrup. This is found is a lot of the commonly referred to “junk foods”. Top contributors are candy, soda, fast food and a lot of commercial sauces. Part of why these items are encouraged to be consumed in moderation is because of their inflammatory effect. Some added sugar can be beneficial in specific situations such as during high intensity activities. Throughout the day though and when sitting on the couch relaxing, snacking on some candy may not be the best idea.

Strategies to reduce inflammation

Inflammation can be reduced in more ways than just limited those foods. Consuming antioxidant rich foods like fruits and vegetables are a fantastic start! You’re never going to get away from being encouraged to eat your broccoli. Proper hydration and getting adequate sleep are also huge components for keeping the body in a good spot and reducing inflammation. Keep the added sugar to as much of a minimum as possible especially for athletes with congested game schedules. Pair that up with a salad, big glass of water and going to bed and your body will be feeling great!

Study referenced: click here

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Alcohol, Body Composition, Hydration, Inflammation, Injury, Performance, Recovery, Sleep, Wellness
Alcohol and its impact on your health goals
- February 20, 2023
Most people’s health goals involve things such as improved strength, body composition, energy, performance and recovery. Alcohol negatively impacts all of those across the board. For many of us, weekdays are the busiest and then as soon as the weekend comes, that’s when we prioritize resting. Unfortunately, though if that relaxation involves regular alcohol consumption it may never truly allow the body to get the rest it needs. That’s not to say you can never have alcohol! You just want to be very mindful of when and how much you are having. Athletes in particular whose livelihood centers around optimizing performance. Athletic Brewing is a great non-alcoholic beer example of how to potentially bridge the gap of having a cold one without hurting your goals.

Alcohol prevents quality sleep

A popular belief is that alcohol actually helps you sleep. This is based off of how many tend to fall asleep quicker after having some alcohol. This is a false belief as it simply gives the perception of better sleep. While it is true you may fall asleep quicker, the quality of sleep can be severely impacted. With deep and REM sleep being where a lot of the ‘magic’ happens this whole process gets skipped. As a result, the body isn’t able to recovery physically or cognitively as well.

One day/night of this isn’t the end of the world. If done a bit more frequently though the effects will add up and take a toll. Sleep is one of the greatest factors into one’s wellbeing and anything that impacts it needs to be kept in consideration. Getting enough sleep overall is tough enough for most of us so it’s important to preserve the quality of what we do get.

Body composition, recovery and injury

This shouldn’t be too much of a surprise but if looking to optimize your physical wellbeing, alcohol isn’t of much assistance. Two of the biggest factors stem from cortisol and testosterone. Alcohol has a big impact on both of them in a negative way. Cortisol experiences an increase while testosterone has a decrease. Again, not an ideal situation for muscle building and repair.

Cortisol is a stress hormone that stimulates muscle breakdown. Typically, cortisol is associated with general life and physical stress as well as poor sleep. Alcohol itself causes a direct increase in cortisol which adds to that. Testosterone is a key hormone that is very potent at stimulating muscle growth. Due to its benefits, that is why some athletes have gotten in trouble for taking some “extra” of it. Especially if recovering from an injury, to be back to your old self quicker try and avoid alcohol as best you can.

Alcohol is not hydrating

Just like sleep, hydration impacts everything in the body from head to toe. Alcohol though is a diuretic causing you to lose more water than what alcohol provides. Dehydration contributes to less blood volume overall causing the heart to have to work harder. With less blood, it needs to circulate more and quicker to make up for it. Blood delivers all the important nutrients to your muscles and organs as well and clears out any byproducts. It takes that to the kidneys and liver to clean things up and keep the body in a prime state.

On top of that, when in a dehydrated state your body is at a greater risk for injury. A good comparison is a raw steak versus beef jerky. When in a hydrated state, your muscles are like a raw steak which is tough to tear if you tried to pull it apart. On the other hand, muscles are more similar to jerky when dehydrated. While it may still be a bit tougher to pull apart, it’s significantly easier than the steak. Nobody enjoys those annoying muscle pulls so control what you can control to decrease your risk.

Athletic Brewing – non-alcoholic option

After so much discussion on the negative effects of alcohol, that doesn’t mean you can’t enjoy a beer anymore! There is a surge in non-alcoholic beer companies now to help bridge that gap. None of which do it better than Athletic Brewing! That is why my wife and I are proud to have teamed up with them. Athletic Brewing allows the ability to enjoy a beer, especially in social settings, while not sacrificing your recovery. There are a lot of non-alcoholic beers out there but none have compared to the taste of Athletic Brewing. You still want to make sure you’re able to enjoy the beverage after all!

Overview

An occasional alcoholic beverage again, is not the end of the world. You just want to be very mindful and strategic of when and how much you are having. Especially now taking into consideration what some of the effects of that alcohol can be. This is why for the athletes I work with I encourage what I refer to as the 48-hour rule.

Given the impact of alcohol I don’t want to have those effects anywhere around competition. Avoiding alcohol 48-hours before and after competition helps to ensure your body is primed for the event. It allows optimal performance and decreased injury risk in the moment as well as peak recovery afterwards. This same concept applies to non-athletes as well needing to perform their best as well. Choose your alcohol responsibly and when in doubt, less/none is best. Don’t be afraid to incorporate some non-alcoholic options as well like Athletic Brewing in those moments a craving hits.

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Importance of Standardization and Optimal Dosing

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Understanding Curcumin

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Tips for optimizing your recovery

Alcohol considerations

Probiotics, Vitamin D and Physical Tests Studied

4 Weeks Later…. What Did We Learn?

Takeaway Points of Probiotics and Vitamin D

Types of sugar

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Sources of high fructose corn syrup

Strategies to reduce inflammation

Alcohol prevents quality sleep

Body composition, recovery and injury

Alcohol is not hydrating

Athletic Brewing – non-alcoholic option

Overview

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