Energy

  • Body Composition, Diets, Energy, Metabolism, Performance, Weight, Wellness

    The Weight Cycling Dilemma: Navigating the Impact on Performance and Lifelong Health for Athletes

    Athletes across various disciplines often find themselves navigating the tricky waters of weight management, especially in sports where specific weight classes are a determining factor for success. The weight cycling process of rapid weight loss followed by weight regain, commonly practiced in weight class and combat sports, can have profound impacts on both short-term performance and long-term health. In this article, we will delve into the physiological intricacies of this practice, shedding light on how acute weight loss affects metabolic rates, insulin, and leptin levels, and explore the potential long-term consequences of weight regain, including insulin resistance and other metabolic challenges.

    Acute Phase: Rapid Weight Loss & Immediate Effects

    Reduced Metabolic Rates: Athletes engaging in rapid weight loss often resort to extreme measures such as severe calorie restriction and excessive sweating, leading to a significant reduction in metabolic rates. The body, sensing a state of energy deprivation, slows down its metabolic processes to conserve energy. While this may help in achieving short-term weight goals, it can impair athletic performance by diminishing the body’s ability to efficiently convert fuel into energy. This decreased performance naturally reduces the amount of quality training sessions that are able to be held in preparation of the next competition.

    Reduction in Insulin Levels: Rapid weight loss can trigger a reduction in insulin levels, the hormone responsible for regulating blood sugar. In the short term this reduction could be viewed as a good thing as it can push the body to use more fat. In this situation though this decline in insulin can lead to disruptions in the body’s ability to effectively utilize glucose, the primary source of energy for muscles. As a result, athletes may experience fatigue, reduced stamina, and compromised performance during training and competitions.

    Explore the toll of rapid weight cycling on athletes: reduced metabolism, insulin issues, and long-term health risks.

    Decreased Leptin Levels: Leptin, often referred to as the “satiety hormone,” plays a crucial role in regulating appetite and energy balance. Rapid weight loss can lead to a drop in leptin levels, signaling to the brain that the body is in a state of starvation. This triggers an increase in appetite, making it challenging for athletes to maintain their reduced weight in the long term. The psychological and physical strain of constantly battling hunger can have detrimental effects on an athlete’s overall well-being. Nobody likes being “hangry” and especially not while trying to train at the same time.

    Long-Term: Weight Regain and Metabolic Challenges

    Insulin Resistance: In weight cycling, the weight regain phase can contribute to the development of insulin resistance over the long term. Insulin resistance occurs when cells become less responsive to the hormone, leading to elevated blood sugar levels. Because cells are resistant to insulin it also forces more insulin to have to be released to help control those blood sugar levels. This increased insulin then inhibits the body’s ability to utilize fat stores for energy making it tougher to lose fat later on. Persistent weight cycling may exacerbate this condition, increasing the risk of type 2 diabetes and negatively impacting an athlete’s metabolic health.

    Explore the toll of rapid weight cycling on athletes: reduced metabolism, insulin issues, and long-term health risks.

    Metabolic Challenges: Weight regain after rapid weight loss can set the stage for a host of metabolic challenges. The body, having experienced the stress of repeated weight fluctuations, may struggle to maintain a stable metabolic environment. This instability can manifest as decreased metabolic rates, greater likelihood of metabolic syndrome as well as increased risk of obesity compared to those who did not practice weight cycling behaviors. Athletes may find themselves grappling with these challenges, potentially compromising their long-term health.

    Conclusion

    While the requirements of meeting specific weight class requirements or gaining a competitive edge may drive athletes toward rapid weight loss and regain cycles, it is crucial to understand the potential risks involved. The acute effects of weight cycling on metabolic rates, insulin, and leptin levels can impact short-term performance, while the long-term consequences pose serious threats to an athlete’s overall health. Striking a balance between achieving competitive goals and maintaining optimal health should be the ultimate priority. Athletes are encouraged to explore sustainable and healthy approaches to weight management, seeking guidance from dietitians and healthcare professionals who can help devise personalized plans that prioritize both performance and well-being.

    By acknowledging the intricate interplay between weight management and physiological health, athletes can make informed decisions that foster longevity in their careers and safeguard their bodies for a lifetime of success in and out of the sporting arena.

    Study referenced: click here

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  • Carbs, Energy, Fat, Hydration, Macronutrients, Meal Timing, Performance, Protein

    Fueling Your Performance: A Sports Dietitian’s Guide to Pre-Training and Competition Nutrition

    There are a lot of questions that come up working with athletes but one of the most common questions I hear is, “What should I eat before training or competition?” The answer isn’t one-size-fits-all, as individual needs vary based on factors like sport type, intensity, and personal preferences. However, there are some fundamental principles to guide athletes in making wise pre-training nutrition choices before hitting the field, court, or track.

    Understanding the Importance of Pre-Training Nutrition

    Proper pre-training nutrition is crucial for athletes as it provides the necessary energy to sustain performance, enhances focus and mental clarity, and aids in preventing fatigue and muscle cramps. The key is to strike a balance between carbohydrates, protein, and a fats.

    Carbohydrates: A Primary Energy Source

    Carbohydrates are the body’s preferred energy source during high-intensity exercise and activities. Consuming carbohydrates a few hours before training or competition helps replenish glycogen stores, the body’s stored form of energy. Opt for items such as breads, rice, oats, pasta, bananas, potatoes.

    Actionable Takeaway: Consume a carbohydrate-rich meal 3-4 hours before exercise. Include a variety of whole foods like sweet potatoes, pasta, and fruits.

    Master pre-training nutrition: balance carbs, protein, fats; hydrate; time meals wisely. Optimize performance with tailored strategies.

    Protein: Building Blocks for Muscle Repair

    Protein is essential for muscle repair and recovery. Including a moderate amount of protein in your pre-exercise meal can help reduce muscle damage and support overall performance. At this time period though it really helps from a fullness standpoint. Protein can be very filling and helps ensure your stomach isn’t growling one minute into the game. Lean sources such as chicken, turkey, tofu, or fish are excellent choices.

    Actionable Takeaway: Add a protein source to your pre-training meal. Examples include grilled chicken with quinoa, Greek yogurt with fruit, or a smoothie with protein powder and berries.

    Fats: A Source of Sustained Energy

    While fats take longer to digest, they can provide a sustained energy source, in particular for endurance athletes and those following a lower carb diet. Including some fats like avocados, nuts, and olive oil in your pre-training meal, but keep portions moderate to avoid feeling sluggish due to the increased digestion time.

    Actionable Takeaway: Incorporate a small amount of fats into your pre-exercise meal. For instance, add avocado slices to a turkey sandwich or sprinkle nuts on top of yogurt.

    Hydration: The Foundation of Performance

    Hydration is often overlooked but is a fundamental aspect of pre-exercise nutrition. Even mild dehydration can negatively impact performance, causing fatigue, decreased concentration and increased soft tissue injury risk. Aim to drink water consistently throughout the day and increase your fluid intake in the hours leading up to exercise.

    Actionable Takeaway: Stay well-hydrated by sipping water throughout the day. In the 2-3 hours before exercise, consume 16-20 ounces of water, and an additional 8-10 ounces 20-30 minutes before starting.

    Pre-Training Timing: When and How Much?

    Master pre-training nutrition: balance carbs, protein, fats; hydrate; time meals wisely. Optimize performance with tailored strategies.

    The timing and quantity of your pre-exercise meal are critical. Eating too close to exercise can lead to discomfort, while consuming too little may leave you feeling fatigued. A general guideline is to eat your last full meal 3-4 hours before exercise and a smaller snack 30-60 minutes before.

    Actionable Takeaway: Experiment with timing to find what works best for you. Aim for a larger meal 3-4 hours before and a smaller snack 30-60 minutes prior to training or competition.

    Individualization: Listen to Your Body

    While these general guidelines provide a foundation, individualization is key. Pay attention to how your body responds to different foods and timing. Some athletes may prefer a larger meal closer to the event, while others may feel better with a more extended period between eating and exercising.

    Actionable Takeaway: Keep a nutrition journal to track your pre-exercise meals and performance. Adjust your approach based on how your body responds.

    Common Pitfalls to Avoid

    In the quest for optimal pre-training nutrition, athletes should be aware of common pitfalls that can hinder performance:

    1. Overeating: Consuming too much food, especially high-fat or high-fiber options when not used to it, can lead to discomfort and sluggishness during exercise.
    2. Underestimating Hydration Needs: Inadequate hydration can impair performance and hinder recovery. Pay attention to your fluid intake throughout the day.
    3. Relying Solely on Supplements: While supplements can be convenient, whole foods provide a broader range of nutrients. Use supplements judiciously and focus on a well-balanced diet.

    Conclusion

    Optimizing pre-training nutrition is a dynamic process that requires attention to individual needs and preferences. By prioritizing a well-balanced mix of carbohydrates, protein, and healthy fats, staying hydrated, and experimenting with timing, athletes can set the stage for peak performance. Remember, there is no one-size-fits-all solution, so listen to your body and make adjustments accordingly. Fuel wisely, and watch your performance soar to new heights.

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  • Carbs, Energy, Metabolism, Performance

    Optimizing Athletic Performance: Unveiling the Glycemic Index and Carbohydrate Consumption

    Working to continue finding that 1% difference is an ever-going hunt for athletes. Nutrition is an area that can help provide that from a variety of different angles and certainly what I personally love to dive into. One specific area is how the different types of carbs could be a factor of things. Enter the fascinating world of the glycemic index (GI) and its impact on your body’s substrate metabolism and overall performance.

    Understanding the Glycemic Index

    The glycemic index is a concept that measures how quickly carbohydrates in foods raise blood glucose levels after consumption. This index ranks carbohydrate-containing foods on a scale of 0 to 100 based on their effect on blood sugar levels. Carbs with a high GI value are rapidly digested and absorbed, causing a swift spike in blood sugar. On the other hand, low GI carbs are broken down and absorbed more slowly, resulting in a gradual increase in blood sugar.

    Carbohydrates are one of your body’s primary energy sources during exercise. They’re broken down into glucose, which fuels your muscles particularly during intense activities. The GI of a carbohydrate source can influence how efficiently this energy is supplied and utilized during physical activity.

    Carbs have a main seat at the table for athletes but the glycemic index of the carbs chosen could have an additional impact on performance.

    The Connection Between Glycogen, Fat Utilization, and Performance

    Glycogen, the stored form of glucose in your muscles and liver, is a key player in sustained athletic performance. Endurance activities, such as long-distance running or cycling, heavily rely on glycogen to keep you going. When your body’s glycogen stores are depleted, fatigue sets in, and your performance may suffer.

    This is where the GI comes into play. Consuming high GI carbohydrates can lead to a rapid increase in blood sugar levels, which prompts a surge of insulin to shuttle glucose into your cells for energy. While this might seem advantageous, it can result in a sharp drop in blood sugar levels shortly after consumption, leaving you feeling fatigued and low on energy – not an ideal situation during a crucial match or competition. Some examples of high GI carbohydrates include most sports drinks, candy, white bread, sugar and juice.

    On the other hand, low GI carbohydrates provide a more sustained release of glucose into the bloodstream, maintaining stable blood sugar levels over a longer period. This gradual supply of energy helps avoid those glucose swings to provide more sustained energy throughout the day. Moreover, relying on fat as an energy source becomes more efficient when blood sugar remains stable. This dual energy system (glycogen and fat) is essential for athletes engaged in both short bursts of high-intensity effort and prolonged endurance exercise. Some example of low GI carbohydrates includes whole grains, beans, potatoes and oats.

    The Science Behind Substrate Metabolism and Performance

    A recent study by Moitzi and König (2023) delved into the longer-term effects of the glycemic index on substrate metabolism and performance in endurance athletes. Their research sheds light on how different carbohydrate sources can impact athletes’ physiological responses and exercise outcomes.

    In their study, they explored the effects of consuming meals with varying glycemic indices on glycogen utilization and fat oxidation during endurance exercise. The researchers found that athletes who consumed a low GI meal experienced a slower decline in blood glucose levels, promoting higher fat oxidation rates during exercise. This suggests that a diet rich in low GI carbohydrates could potentially enhance an athlete’s ability to tap into fat stores for energy, thereby preserving glycogen and improving overall performance.

    Carbs have a main seat at the table for athletes but the glycemic index of the carbs chosen could have an additional impact on performance.

    However, it’s important to note that while the study provides valuable insights, further research is needed to fully understand the intricacies of the relationship between glycemic index, substrate metabolism, and athletic performance. Individual responses can vary based on factors such as training status, genetics, and the specific demands of the sport.

    Practical Applications for Athletes

    So, how can you leverage this information to optimize your athletic performance? Here are some practical tips:

    1. Strategize Pre-Event Meals: Before a competition or training session, consider consuming a balanced meal with a mix of low and moderate GI carbohydrates. This can provide a steady stream of energy without the risk of blood sugar crashes.
    2. Fuel During Activities: During activities themselves, high GI carbs can be ok as the body is primed to take up and use the glucose quickly without as much of an insulin effect
    3. Post-Exercise Recovery: High GI carbohydrates can be useful for rapid glycogen replenishment immediately after intense workouts. This is very helpful when another workout or game is quickly following it. If not having an immediate second event for the day, focusing back on low GI carbs is great to still replenish glycogen stores.
    4. Experiment and Individualize: Every athlete is unique. Test different carbohydrate sources and timing strategies during training to determine what works best for you and your performance goals.

    Conclusion

    As athletes, you strive for excellence in every aspect of your training, and your diet should be no exception. The glycemic index offers valuable insights into how carbohydrates can influence your substrate metabolism, glycogen utilization, and overall performance. While the study by Moitzi and König provides intriguing findings, remember that the world of sports nutrition is complex and ever-evolving. As you continue to push your limits and chase your goals, consider working with a sports dietitian to tailor your carbohydrate consumption strategy and unlock your full athletic potential.

    Study referenced: click here

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  • Energy, Performance, Supplements

    The Power of Bicarbonate: Boost Your Athletic Performance, but Mind the Stomach

    As a sports dietitian, I am always on the lookout for effective ways to help you enhance your performance and achieve your athletic goals. Today, I want to introduce you to a powerful yet often overlooked tool that can give you that extra edge – bicarbonate! This simple and readily available compound has been shown to improve athletic performance in various sports, but it’s essential to be aware of its potential stomach discomfort if not used correctly.

    What is Bicarbonate and How Does It Work?

    Bicarbonate, or sodium bicarbonate, is a chemical compound that acts as a buffer to regulate pH levels in the body. It plays a crucial role in neutralizing excess acid, which can accumulate during intense exercise, leading to fatigue and reduced performance.

    When we exercise at high intensities, our muscles generate lactic acid, causing the pH level in our blood to drop (acidosis). This acidic environment impairs muscle function and reduces endurance capacity. By consuming bicarbonate before exercise, you can help your body maintain a more balanced pH level, delaying the onset of fatigue and allowing you to perform at your best for longer.

    The Performance-Boosting Effects of Bicarbonate

    Numerous studies have demonstrated the positive impact of bicarbonate supplementation on athletic performance across various sports, including cycling, running, swimming, and team sports. Here are some key benefits:

    Sodium bicarbonate is a quite heavily researched supplement showing benefits in repeat high intensity events but caution is warranted.
    1. Improved Endurance: Bicarbonate can enhance your endurance by reducing the accumulation of lactic acid during high-intensity efforts, allowing you to sustain higher workloads.
    2. Increased Power Output: Athletes supplementing with bicarbonate have shown improved power output, enabling them to push harder and achieve better results in strength-based activities.
    3. Better Repeated Sprint Performance: In repeat short-duration, high-intensity efforts, bicarbonate has been linked to improved sprint performance, which can be a game-changer in sports like basketball, soccer, and sprinting events.
    4. Faster Recovery: By neutralizing acidity, bicarbonate may help speed up the recovery process after intense training sessions or competitions, allowing you to bounce back more quickly.

    How to Use Bicarbonate Safely and Effectively

    While bicarbonate can be a valuable performance enhancer, it’s crucial to use it wisely to avoid potential side effects, especially stomach discomfort. Here are some practical tips to ensure you reap the benefits without the drawbacks:

    1. Consult with a Sports Dietitian: Before incorporating into your regimen, speak with a sports dietitian or healthcare professional. They will help determine the right dosage and assess if it suits your individual needs and health status.
    2. Start with Small Doses: If you’re new to bicarbonate supplementation, start with a lower dose and gradually increase it as your body adapts. A common starting dose is around 0.2 grams per kilogram of body weight.
    3. Timing Matters: Take bicarbonate about 1-2 hours before exercise to allow enough time for it to be absorbed and buffer the acid that accumulates during physical activity.
    4. Consider Form and Flavor: Bicarbonate is available in various forms, such as capsules, tablets, and powders. Experiment to find the one that suits you best, considering taste and convenience. Lotions are starting to come out as well which is an interesting form but still early in the research.
    5. Avoid on a Full Stomach: Taking bicarbonate on a full stomach may exacerbate stomach discomfort. Opt for a light meal or snack before consumption.
    6. Stay Hydrated: Drink plenty of water before and during exercise when using bicarbonate. Proper hydration can help minimize stomach issues.

    The Fine Line: Balancing Performance and Discomfort

    Sodium bicarbonate is a quite heavily researched supplement showing benefits in repeat high intensity events but caution is warranted.

    While bicarbonate can undoubtedly enhance your athletic performance, it’s essential to understand that each athlete responds differently to supplementation. Some may experience minimal discomfort or none at all, while others may find it challenging to tolerate.

    If you do encounter stomach discomfort, consider adjusting the dosage or trying alternative buffering strategies. Keep in mind that bicarbonate may not be suitable for everyone, and individual responses can vary. As with any new supplement or performance-enhancing strategy, listen to your body and make informed decisions.

    In conclusion, bicarbonate can be a valuable tool to take your athletic performance to new heights. Its ability to neutralize acidity and delay the onset of fatigue can make a significant difference in your training and competition outcomes. However, the potential for stomach discomfort should not be underestimated. With careful use and guidance from a sports dietitian, you can harness the power of bicarbonate to achieve your performance goals and conquer new athletic milestones.

    Remember, your journey to greatness is a combination of science, dedication, and self-awareness. Embrace the possibilities, overcome the challenges, and let this potentially become one of your secret weapons in unlocking your full athletic potential.

    Study referenced: click here

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  • Body Composition, Energy, Injury, Metabolism, Muscle, Performance, Recovery, Wellness

    The Impact of Inadequate Energy Intake on Muscle Building in Female Athletes: Fueling for Success

    As a sports dietitian, I understand the importance of proper nutrition in fueling athletic performance. For female athletes aiming to build muscle, adequate energy intake is key. In this blog post, we will explore the negative effects of inadequate energy intake on muscle building and highlight how eating enough to fuel training can help female athletes avoid these pitfalls. Drawing upon a study published in the Journal of Physiology, we will delve into the science behind these effects and provide practical advice for optimizing nutrition.

    Study: Unveiling the Consequences of Inadequate Energy

    A recent study titled sheds light on the detrimental impact of insufficient energy intake on muscle development. The research focused on a group of female athletes consuming below the recommended caloric intake for their activity levels. Over the course of ten days this group was compared to a second group that was being adequately fueled. To ensure protein amounts weren’t causing differences, both groups were consuming equal amounts of protein relative to their weight. Let’s examine the study’s findings and understand why adequate energy intake is crucial for optimal muscle building.

    Impaired Muscle Protein Synthesis

    Muscle protein synthesis (MPS) is the process through which our bodies build and repair muscle tissue. Inadequate energy intake disrupts this crucial mechanism, impairing muscle growth. The study found that insufficient calories restrict the availability of nutrients required for optimal MPS, hampering muscle development and recovery. Eating an adequate amount of calories is essential to ensure the availability of these nutrients, providing the building blocks necessary for muscle protein synthesis.

    Under-fueling is incredibly common unfortunately. If not addressed, inadequate energy intake can be very detrimental for female athletes.

    Loss of Lean Body Mass

    Lean body mass, which encompasses muscle mass, is fundamental for athletic performance. Inadequate energy intake places female athletes at risk of losing lean muscle mass. When the body is starved of calories, it may resort to breaking down muscle protein to meet energy demands, resulting in muscle loss. Consuming enough calories to support training enables athletes to preserve and even increase lean body mass, enhancing strength, power, and overall athletic performance.

    Increased Risk of Injury

    Proper energy intake is crucial not only for muscle building but also for injury prevention. Inadequate energy intake compromises the structural integrity of muscles, tendons, and ligaments, making female athletes more susceptible to injuries. Insufficient calories impair the body’s ability to repair and maintain these structures, leading to strains, sprains, and other sports-related injuries. By consuming an adequate amount of energy, athletes provide the necessary resources for optimal tissue health and injury prevention.

    Impaired Recovery and Performance

    Under-fueling is incredibly common unfortunately. If not addressed, inadequate energy intake can be very detrimental for female athletes.

    Recovery is a vital component of an athlete’s training regimen. Inadequate energy intake prolongs recovery time and diminishes performance capacity. Not eating enough calories can restrict glycogen replenishment and hinder the restoration of energy stores. Without adequate fueling, athletes may experience persistent fatigue, reduced stamina, and diminished overall performance as it’s tough to perform when feeling like that. By meeting energy needs through proper nutrition, athletes can optimize recovery, replenish glycogen stores, and maximize performance potential.

    Hormonal Imbalances

    Adequate energy intake plays a crucial role in maintaining hormonal balance, particularly among female athletes. The study highlights that low energy availability can negatively impact thyroid function and levels. This contributes to a decreased metabolism where fewer calories are burned at rest. Extended time periods of under fueling can result in potentially longer term negatives that could impact body composition and unintended weight gain later down the road.

    Conclusion

    As a sports dietitian, I emphasize the significance of adequate energy intake for female athletes seeking to build muscle and optimize performance. The study we examined clearly demonstrates the negative consequences of inadequate calories on muscle protein synthesis, lean body mass, injury risk, recovery, and hormonal balance. By providing the necessary fuel for training and recovery, athletes can avoid these pitfalls and unlock their full potential.

    To ensure optimal nutrition, I recommend consulting with a registered sports dietitian such as myself who can provide personalized dietary recommendations tailored to your specific needs, goals, and training demands. Remember, proper nutrition is a foundational pillar of athletic success, empowering female athletes to excel, thrive, and reach their muscle-building aspirations. Fuel your training, fuel your performance, and fuel your success.

    Study referenced: click here

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  • Energy, Performance, Recovery, Wellness

    Fueling Greatness: Unleashing Your Soccer Potential with Basics of Proper Nutrition

    Soccer, often hailed as the beautiful game, requires not only skill, technique, and practice but also a well-nourished body that can handle the demands of the sport. As soccer players, you have a burning desire to maximize your potential and achieve greatness on the field. In this blog post, we will explore how proper nutrition strategies can be a game-changer for your performance and aid in your recovery.

    The Power of Macronutrients

    Just like a finely tuned engine requires the right fuel, your body needs the right balance of macronutrients: carbohydrates, proteins, and fats. Carbohydrates are your body’s primary source of energy (particularly at high intensities), so fuel up with whole grains, fruits, and vegetables to optimize your performance on the field. Proteins are essential for muscle repair and growth, so include lean sources like chicken, fish, and tofu in your diet. Don’t overlook fats, as they provide important energy reserves and aid in nutrient absorption. Opt for a bit more unsaturated “healthy” fats like avocados, nuts, and olive oil.

    Timing Is Everything

    When it comes to nutrition for soccer players, timing is crucial. Pre-match meals should consist of easily digestible carbohydrates, such as oatmeal or a banana, to provide a steady release of energy during the game. Post-match, refuel with a proper combination of carbohydrates and proteins to kick-start muscle recovery. Aim for 0.8-1.2 grams of carbohydrates per kilogram (on average ~50-70g) of body weight within the first 30 minutes after exercise if having another match/training session again very soon. Along with that, 0.3-0.4 grams of protein per kilogram of body weight (on average ~20-30g).

    It's easy to get lost in the details but never lose sight of the impact a proper nutrition foundation can have on soccer performance.

    Hydration: The Secret Weapon

    The Secret Weapon: Staying hydrated is often underestimated but plays a vital role in maintaining optimal performance. Dehydration can impair cognitive function, reduce endurance, and increase the risk of injuries. Remember to drink fluids before, during, and after training sessions and matches. Water is generally sufficient for most situations, but for intense or prolonged exercise, electrolyte-rich sports drinks with some carbs can help replenish essential minerals lost through sweat and provide some additional energy.

    The Importance of Micronutrients

    While macronutrients steal the spotlight, micronutrients play a crucial role in supporting your overall health and performance. The study emphasizes the importance of vitamins and minerals, such as iron, magnesium, calcium, and vitamin D, for soccer players. Incorporate a variety of fruits, vegetables, whole grains, and dairy products into your diet to ensure you’re getting an adequate supply of these vital micronutrients.

    Supercharge Your Recovery

    Recovery is as important as training itself. Proper nutrition can help accelerate the recovery process, allowing you to bounce back quicker from intense matches or training sessions. Consuming a snack or meal that contains adequate carbohydrates and protein as soon after your training sessions and matches to promote muscle glycogen replenishment and muscle repair. Foods like Greek yogurt with berries, a turkey sandwich on whole grain bread, or a protein smoothie can be excellent post-workout options.

    Fueling the Mind

    It's easy to get lost in the details but never lose sight of the impact a proper nutrition foundation can have on soccer performance.

    The mind is a powerful tool in soccer, and proper nutrition can also impact cognitive function and focus. With regular headers thrown in there too, brain recovery is particularly important for soccer players. Omega-3 fatty acids, found in fatty fish like salmon, can enhance brain function, while antioxidants from fruits and vegetables can protect brain cells from oxidative stress. Ensuring a well-rounded and nutrient-dense diet can give you the mental edge needed to make split-second decisions on the field.

    Supplements

    No supplement can replace a quality diet. Your diet should be the first priority and once that’s locked-in then supplements can begin entering the picture. There are some situational exceptions but in general that’s the series of events. When considering supplements, the big three that I recommend are fish oil, vitamin D and creatine. Make sure to check with a professional before just throwing these into your routine though as dosages/needs will vary. You also want to ensure that any supplement you take is also third party tested to avoid failing any drug tests.

    Conclusion

    As a soccer player, your journey to greatness requires a holistic approach. By adopting proper nutrition strategies, you can maximize your potential, enhance performance, and accelerate recovery. This sheds some light on the impact of nutrition on soccer players, emphasizing the importance of macronutrients, timing, hydration, micronutrients, and post-exercise recovery. So, fuel up with the right foods, hydrate effectively, and support your body and mind with the nutrition it needs to dominate the beautiful game.

    Study referenced: click here

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  • Beet, Energy, Performance, Supplements, Vitamins/ Minerals, Wellness

    Dietary Nitrate Could Help You Train and Play Better.

    Dietary nitrate is a compound found in many foods, predominately beets, spinach and arugula. It has been shown to have a number of beneficial effects on human health, including improved blood flow, reduced blood pressure, and increased exercise performance. In recent years, there has been a growing body of research on the effects of dietary nitrate on muscle performance. While still young in the research world, the potential is showing to be there.

    How Does Dietary Nitrate Work?

    Dietary nitrate is converted to nitric oxide (NO) in the body. NO is a signaling molecule that has a number of beneficial effects on the body, including improved blood flow, reduced blood pressure, and increased exercise performance.

    NO works by widening blood vessels, which increases blood flow to the muscles. This allows the muscles to get more oxygen and nutrients, which can help to improve performance. Not to be confused with the NOS from The Fast and the Furious movies but can be viewed with similar effects boosting performance!

    Dietary nitrate is the main compound that gets talked about in beets which aids blood flow and oxygen delivery to optimize performance.

    Anaerobic Exercise Performance

    Anaerobic exercise is the high intensity and relatively short duration type activities. This type of activity requires oxygen at a quicker rate than we can provide through breathing. Running out of oxygen is tough to overcome! Anaerobic types of events are shorter in duration due to that. 

    Studies have shown that nitrate supplementation can improve anaerobic exercise performance by increasing the amount of oxygen that is delivered to the muscles. This can help athletes to perform at a higher level for a longer period of time.

    For example, one study found that nitrate supplementation improved the performance of cyclists in a 4-minute time trial. The cyclists who supplemented with nitrate were able to ride faster and for a longer period of time than the cyclists who did not supplement.

    Aerobic Exercise Performance

    Aerobic exercise is the lower intensity and generally longer duration type activities. This type of activity still requires oxygen like all activity does but not as much or as quickly. We can generally keep up with the oxygen demand by breathing which is what allows us to walk longer than we can sprint.

    Dietary nitrate supplementation can improve aerobic exercise performance by increasing the efficiency of the mitochondria. Mitochondria are the organelles in cells that use that oxygen to produce energy.

    Aerobic performance improvements haven’t been as widely found compared to anaerobic events. That doesn’t mean the potential isn’t still there and worth exploring though.

    Safety and Sources of Dietary Nitrate

    Dietary nitrate is the main compound that gets talked about in beets which aids blood flow and oxygen delivery to optimize performance.

    Nitrates are something that tends to be viewed in a negative light when hearing the word. That’s because the first reference of it tends to be the nitrates used to preserve deli/processed meats such as bacon. Dietary nitrates found in natural foods though are different and haven’t been linked to the negatives that preservatives have been. Good food sources to acquire the good nitrates from are beets, spinach, and arugula. You can also get dietary nitrate from supplements, such as beet juice powder. That being said, I tend to recommend food first and beet supplement dosages tend to vary a lot. So for consistency sake, food can be the best option.

    How To Apply This Information

    If you are an athlete, there are a few things you can do to increase your intake of dietary nitrate:

    • Eat more beets, spinach, and arugula.
    • Drink beet juice.
    • Take a nitrate/beetroot supplement (recommend food over supplement)

    It is important to note that dietary nitrate is not a magic bullet. It will not make you an overnight champion. However, it can help you to improve your performance and reach your athletic goals.

    Here are some specific tips for how to apply this information to your own training:

    • If you are training for an anaerobic event, such as a sprint or weightlifting competition, you may want to consume beets or beet juice 30-60 minutes before your workout.
    • If you are training for an aerobic event, such as a marathon or long-distance swim, you may want to consume nitrate rich foods or beet juice throughout the day leading up to your workout.
    • Dietary nitrates don’t appear to be stored in the body so consuming them the day of and relatively close to your event appears to be the best strategy.
    • Always try new foods around training before trying on game days!

    Conclusion

    Dietary nitrate is a compound that has a number of beneficial effects on human health, including improved blood flow, reduced blood pressure, and increased exercise performance. Studies have shown that nitrate supplementation can improve both anaerobic and aerobic exercise performance. If you are looking to improve your athletic performance, you may want to consider adding dietary nitrate to your diet.

    Study referenced: click here

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  • Energy, Sleep, Wellness

    Move more if you want to sleep better with less fatigue

    Regular exercise is a recommendation that has been around forever it seems. Unfortunately, is still feels like it hasn’t been said enough. Those who move more tend to see benefits and improvements in just about every aspect. With such crazy schedules though it can be tough for many to get that regular activity in. This can be even more true for students when finals week hits. Especially for student athletes with so many additional commitments, during the off season this can be a tough spot as well. Without the scheduled regular practices now the activity levels can sometimes decrease. Not only is it important to continue regular movement to maintain fitness, it helps in overall wellness throughout the day.

    Negatives when you don’t move more

    When tired and fatigue most people move less. Unfortunately this is the opposite of what should be done. Move more to feel better!

    Where to begin with this. For athletes it should go without saying that regular movement is crucial for maximizing performance and recovery. The intensity naturally needs to be adjusted for goals but movement is key for that. When moving less and/or sitting for prolonged periods of time, blood flow in the body tends to slow and become more difficult. Delivering nutrients and oxygen while helping to remove byproducts is a key part of what blood does. If not flowing properly those things don’t happen. As a result, people are at an increased risk for cardiovascular issues, diabetes and overall increased soreness. None of which I would put on a list of desirable things to have.

    Exercise is more than just performance

    Just like described previously the various ways lack of movement can impact the body, same thing on the other end occurs with more movement. Sleep in particular is one area that this recent study showed benefiting from it. With all the benefits that sleep provides as well this is a huge factor. Exercise and movement increase serotonin released in the body which contributed to that fatigue feeling the longer you exercise. While in the moment it makes you feel physically tired, it can actually help regulate your circadian rhythm so that you’re able to sleep better with improved quality at night. Improved sleep means less fatigue and better ability to focus tomorrow.

    When you move more, that exercise also exposes the body to a more controlled stressor. Stress is a natural part of life that can cause a lot of havoc if not kept under control. Moving more though exposes the body to stress and forces it to have to manage it. Just like anything, the more you do it the better you get. So the more the body learns to clear out the stress from exercise, it can better manage life stress as well. More relaxed activities such as yoga and Pilates can be great as well with their added impact on the nervous system. Breathwork is typically a main focus in those and proper breathing increases the parasympathetic system response. This is very helpful come bedtime again when trying to calm down to sleep better.

    Finding time for regular movement

    Busy schedules are the biggest challenge for the majority of us. It’s important to note that it’s a big mindset piece. Don’t always view movement as only a two hour totally exhausted and sweaty event. Movement can be something as simple as yoga, a walk or stretching. Naturally there are added benefits of adding in some additional intense activities but some movement is better than nothing. Try to sneak in a little walk or stretch in the morning, around lunch or before bed. Even during finals week when it feels like you have to study 24/7, give yourself a mental break. You’ll come back feeling more refreshed and actually able to study better.

    When tired and fatigue most people move less. Unfortunately this is the opposite of what should be done. Move more to feel better!

    Get out there and move more!

    Don’t overthink it. Some movement is better than no movement. Do what you can and if you find yourself with some extra time, make the most of it and get after it a little bit. But consistency is they key as it is with most things. Those activities that appear seemingly small in the moment, all add up over time. In a time where most of us have come to expect things instantly, patience is a great virtue to continue working on.

    Study referenced: click here

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  • Energy, Gut Health, Performance

    Gut training – What in the world is it?

    On paper there are a lot of things nutritionally that can really help someone. Putting that into practice isn’t always as straightforward though. Everyone responds differently to different things and a little trial and error is usually needed. That being said, if something doesn’t work the first time that doesn’t mean you have to write it off completely. Many athletes experience stomach issues during competitions and/or trainings which obviously isn’t ideal. There isn’t a universal obvious answer for everyone but often it stems from eating something the body hasn’t adapted to or too much overall. Just like you train your muscles when you exercise, gut training can help your gut to handle more.

    What exactly is gut training?

    You can train your gut just like you train your muscles. Gradual gut training could help you add fuel to the tank for better performance.

    Gut training is for the most part exactly what it sounds like. It’s getting the gut to be able to properly absorb and utilize the food and drinks you are consuming. For athletes, especially those doing long endurance events, fueling during competition is essential. Depending on what and how much is consumed can have both positive and negative results. With practice the gut is able to adapt and learn to tolerate more volume and do so efficiently. It’s almost impossible to eat enough to keep up with the energy being burned for most athletes. If able to close that gap though by being able to consume more, perhaps performance can improve too. Just like a car can go further with more gas, so can an athlete with more food/energy. Jumping in with too much too quickly though can result in problems though.

    How to practice gut training

    We’ve all seen or experienced first-hand when something doesn’t sit well and needing a bathroom immediately. Gut training helps the stomach learn how to handle additional nutrition to avoid that. Starting out it’s important to begin with small additions. For some people this could mean simply having a snack before training even starts. Many prefer to feel “light” and that food produces a “heavy” feeling. This is an indicator that the body hasn’t learned yet how to optimally handle food intake at that time.

    Starting small though will start to force the body to learn to digest that food better. Something simple like a basic granola bar or a banana can be a wonderful start. As the body manages that and is feeling good during training, then we can continue to add. The next step would be to try consuming a little something during training as well. During training the body is primarily focused on keeping the muscles going to perform. Digestion typically is taking a bit of a back seat as a result of that. This combination can sometimes make mid-training/competition fueling the hardest part of gut training. If able to build this though, gradually increasing the intake, having more fuel in the body can help to increase endurance and thus performance. Again, it’s important to do this gradually and take things slow.

    Be mindful of when you do this

    Don’t try diving into things right away, especially if it’s during a game or competition! Practice and training sessions are when you should be experimenting with these strategies. This is exactly what practice is for and in case there is a negative response to something, it’s better to occur in practice than in a game. Rule number one is always “No new foods on game day!” When peak performance is needed, you don’t want to add any additional challenges to the body.

    You can train your gut just like you train your muscles. Gradual gut training could help you add fuel to the tank for better performance.

    Should you try it?

    If looking to get the most out of your body I would absolutely recommend gut training. There are times and places for training fasted but that is when specific adaptations are trying to be achieved. Focusing on peak performance here, helping keep the body fueled will always be beneficial. This is particularly true come breakfast time. How many times have you said or heard someone say “I don’t eat breakfast because I’m not hungry.” If you then ask when the last time they ate breakfast regularly they likely couldn’t answer that. Their body has adapted to not expect it and thus not release hunger or digestive hormones in anticipation. On the other hand someone who eats breakfast daily would be starving if they skipped breakfast! Gut training can help with these things but it’s important to go slow and be patient with it.

    Study referenced: click here

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  • Energy, Performance, Wellness

    Mental fatigue could be hurting your physical performance

    The brain uses a whole lot of energy and is going essentially 24/7. We’d run into some really challenges if it wasn’t! This mental fatigue though can really add up and have quite the impact on our bodies in a variety of ways. One of which is the impact on physical performance. The mind-muscle connection is a very real thing and a tired mind could impact that. It’s important to work on finding that balance of mental and physical fatigue for optimal performance.

    What is mental fatigue

    This isn’t a trick question I promise! Mental fatigue is when our brain is doing a lot and gets tired. The exact same thing that happens to muscles when not given adequate rest. With the brain though some of those tasks aren’t as obvious as physical ones involving lifting weights. Our brains are being worked in a wide variety of manners just in our daily living. Some examples include office work, driving, reading, school work, using social media and even playing videogames. All of these things can add up causing fatigue to build up. This feeling is presented as overall feeling tired, “groggy” and slower decision making. Especially during competition you’re going to want to be able to assess the entire field and make accurate/quick decisions. Then once the decision is made it’s important be optimally be able to physically execute that decision.

    We all have a lot going on every day. All of that mental fatigue though could have a negative impact on your physical performance.

    Physical effects of mental fatigue

    One of the most noticeable effects is on how difficult tasks feel. In situations of doing the exact same work, if mentally fatigued those situations feel much more tiring. As a result, when feeling more tired, you aren’t able to train/compete for as long or as well. Definitely not ideal! Currently it appears the effects are most noticeable on endurance performance. The study referenced here looked at how many reps could be lifted of a submaximal weight. While that showed decreased performance and increased fatigue in the mentally fatigued groups, maximal strength doesn’t appear to be as impacted. For single explosive task this may not be a major issue but for games it could have a large effect.

    What to take away from this

    Team sports and most competitions require at least some form of endurance to perform optimally. This indicates that in preparation it would be best to try and limit mentally challenging tasks in the build up. For student athletes this can be a challenge especially around finals week. The best strategy is doing study early and do work ahead of time to avoid cramming around competition. If unable to be avoided, adding in a proper nap could be incredibly helpful as well. That nap could help to reduce some of that mental fatigue before a match. It also may not be a bad idea to try and limit social media in the immediate lead up. So stay focused on the task at hand, relax and go compete.

    Study referenced: click here

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