Muscle

  • Body Composition, Macronutrients, Meal Timing, Muscle, Protein

    Beyond the Plateau: Rethinking the Idea of a Protein Limit

    As athletes, you’ve long been advised to carefully regulate your protein intake, and justifiably so! One of the common recommendations has been to spread out your protein intake. This was based on the thought that the body can only absorb and utilize a certain amount of protein at a time. The belief was that consuming more than a certain threshold would result in the excess being broken down for energy, as opposed to being utilized for muscle building and repair as primarily desired. However, new research is challenging this notion. A recent study suggests that there might not be a maximum protein limit that the body can use post-workout.

    A recent study, published in the journal Cell Reports Medicine, has turned the tables on our understanding of protein consumption. Contrary to the previous belief that the body could only effectively utilize a limited amount of protein, this study reveals that ingesting a substantial amount of protein post-workout can lead to greater protein synthesis within the body for an extended period.

    The Study: Unraveling the Protein Limit Puzzle

    The study conducted a meticulous examination of the anabolic response to protein ingestion, investigating whether there exists an upper limit in the body’s ability to synthesize proteins. The researchers tested the impact of consuming both a standard 25 grams of protein and a massive 100 grams after a workout, comparing their effects on muscle and whole-body protein synthesis rates.

    Interestingly, the results defied some of the conventional wisdom and recommendations. The group that consumed 100 grams of protein exhibited significantly higher rates of protein synthesis compared to the 25-gram group. This heightened metabolic response persisted not only in the immediate postprandial phase (0–4 hours) but continued to be more pronounced during the prolonged postprandial phase (4–12 hours).

    Discover the groundbreaking study challenging the 'protein limit' myth for athletes. Unleash peak performance with new nutrition insights!

    Dispelling the Myth of a Protein Ceiling

    One of the key revelations from the study challenges the notion of an upper limit to the body’s protein synthetic response. The data provided no evidence for an upper threshold, refuting the idea that excess protein would be directed toward oxidation and used for energy when protein consumption surpasses a certain point. In fact, postprandial amino acid oxidation rates were found to be negligible when expressed relative to the increase in whole-body protein synthesis rates.

    Leucine Impact On Prolonged Anabolic Signaling

    Leucine, a key regulator of the mTOR1 pathway, has long been associated with initiating anabolic signaling in tissues. The study observed an increase in plasma amino acid availability, including leucine, after the ingestion of a large amount of protein. Contrary to expectations, this increase in leucine availability did not result in prolonged mTOR activation. The study suggests that while leucine plays a critical role in the initial stimulation of tissue anabolism, prolonged mTOR activity may not be necessary for sustaining the postprandial increase in muscle protein synthesis rate.

    Practical Implications for Athletes

    For athletes, these findings have profound implications. The traditional advice of spreading protein intake throughout the day to optimize muscle protein synthesis may need reevaluation. The study suggests that consuming a single large amount of protein can trigger a prolonged anabolic response, potentially eliminating the need for frequent protein-rich meals. This challenges the widely accepted belief that muscle protein synthesis has a ceiling and is short-lived after ingesting a single bolus of protein.

    Discover the groundbreaking study challenging the 'protein limit' myth for athletes. Unleash peak performance with new nutrition insights!

    Additionally, the research challenges the speculation that sustained anabolism and mTOR activation inhibit the clearance of compromised proteins. The ingestion of a large amount of protein did not compromise whole-body protein breakdown rates or muscle autophagy markers. This protein breakdown is still an important action as it removes any damaged proteins that may actually be hindering the body. While a positive net protein balance is desired, maintaining some of that breakdown was helpful to see.

    Limitations and Future Directions

    While these findings are groundbreaking, it’s essential to consider the limitations of the study. The ingestion of 100 grams of protein resulted in prolonged metabolic responses that did not return to baseline values at the end of the 12-hour assessment period. This implies that the cumulative metabolic responses may be even more significant than observed.

    It also warrants consideration how the overall protein synthesis response would be if they additionally showed the effect of three more 25 gram protein feedings during that 12 hour period. This can show a spread out protein consumption approach compared to the single large protein consumption.

    As with any study, these results were obtained from a specific population—healthy, young men following resistance exercise. It remains to be seen if these observations can be extrapolated to other populations and conditions, especially those with compromised health or lower physical activity levels.

    Takeaway for Athletes: Rethinking Protein Strategies

    As athletes, the implications of this study are clear. It’s time to reassess our protein consumption strategies. Instead of fixating on spreading protein intake throughout the day, athletes may find value in consuming a substantial amount of protein in a single meal, triggering a prolonged anabolic response.

    However, it’s crucial to note that individual responses may vary. Athletes should consider their specific training goals, body composition, and personal preferences when deciding on their protein intake strategy. Experimentation with different protein consumption patterns and monitoring performance and recovery can help determine what works best for each individual.

    In conclusion, the myth of a protein limit has been challenged, opening up new possibilities for athletes seeking to optimize their muscle protein synthesis. Embracing a more flexible approach to protein consumption may prove beneficial, providing athletes with greater freedom in designing their nutrition plans to support their performance and recovery goals. While this flexibility can be welcomed, total daily protein needs still need to be ensured that they’re being achieved.

    Study referenced: click here

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  • Body Composition, Macronutrients, Muscle, Performance, Protein

    Protein Power: Athlete’s Guide On How Much and When

    In the world of sports and fitness, the question of how much protein one needs and when to consume it is a common question among athletes. As a sports dietitian, I often encounter individuals seeking guidance on optimizing their protein intake for better performance, muscle recovery, and overall health. In this blog post, we’ll break down the science behind protein consumption. However, it’s crucial to understand that the road to success isn’t solely paved with protein intake; there are nuances that athletes must grasp for personalized and effective results.

    Protein Benchmark: One Gram per Pound of Body Weight

    Let’s begin with a good starting point and rule of thumb: consuming one gram of protein per pound of body weight. This benchmark serves as a solid foundation for most athletes, providing an optimal balance for muscle repair, growth, and overall performance. However, it’s essential to recognize that individual differences play a significant role in determining the ideal protein intake.

    Individual Protein Variations

    No two athletes are the same, and the same holds true for their protein needs. Factors such as age, gender, activity level, and overall health contribute to the variation in protein requirements. Older individuals, those recovering from injuries and those involved in contact sports may need increased protein intake to support muscle maintenance and repair. This is why that rule of thumb is a good benchmark but specific protein targets depend on multiple factors.

    Unlock peak performance! Discover the ideal protein intake and timing for athletes. Learn why more isn't always better and get practical tips.

    More Isn’t Always Better

    While it’s tempting to believe that loading up on protein will automatically result in more muscle, the reality is more nuanced. The body has its limits in utilizing protein for muscle synthesis, and excessive intake beyond those limits won’t necessarily translate to additional gains. The additional protein beyond that threshold will mostly just get used for energy. Which isn’t a bad thing necessarily but isn’t the main function we are wanting that protein to be utilized for. Instead, focus on meeting your individual protein needs without unnecessary excess. 

    Timing Matters, but Quantity Comes First

    Understanding when to consume protein is a crucial aspect of an athlete’s nutrition strategy. While the timing of protein intake can influence muscle protein synthesis, it’s essential to prioritize overall intake first. Aim for a well-distributed protein intake throughout the day, but remember that the total amount consumed is paramount. Some key moments for protein include in the morning at breakfast, after physical activity and in general having some about every 3-4 hours. This can maximize the body’s ability to utilize that protein for muscle building and repair.

    Spreading Out Protein Intake

    Unlock peak performance! Discover the ideal protein intake and timing for athletes. Learn why more isn't always better and get practical tips.

    To optimize muscle protein synthesis, consider spreading your protein intake across multiple meals and snacks throughout the day. This approach provides a steady influx of amino acids, the building blocks of protein, to support muscle repair and growth. Incorporate protein-rich foods into each meal, such as lean meats, poultry, fish, dairy products, legumes, and plant-based protein sources. As mentioned previously aiming for every 3-4 hours can be helpful for many athletes. This gives time for the body to utilize the protein provided at one meal/snack before adding more. In theory this enhances the muscle’s ability to take up and utilize that protein most effectively.

    Ways to Incorporate More Protein

    Now that we’ve emphasized the importance of meeting your protein needs let’s explore practical ways to incorporate more protein into your diet:

    1. Protein-Packed Breakfast: Start your day with a protein-rich breakfast. Include options like eggs, Greek yogurt, or a protein smoothie with fruits and protein powder.
    2. Snack Smart: Choose protein-rich snacks to keep your energy levels stable between meals. Nuts, seeds, Greek yogurt, shakes and cheese are excellent portable options.
    3. Lean Protein Sources: Opt for lean protein sources to minimize unnecessary calories from additional fat intake. Skinless poultry, lean cuts of meat, tofu, and legumes are great choices especially for weight loss focused athletes.
    4. Protein Supplements: Consider incorporating protein supplements, such as whey or plant-based protein powders, especially on busy days when getting enough protein from whole foods may be challenging. As always, ensure they are third party tested via NSF Sport or Informed Choice.
    5. Protein-Boosted Recipes: Modify your favorite recipes to boost their protein content. Add extra lean meat, beans, or tofu to stir-fries, salads, and casseroles.

    Conclusion

    In the pursuit of athletic excellence, understanding your protein needs and optimizing your intake is a key component of success. The one gram of protein per pound of body weight guideline provides a solid starting point, but individual variations must be considered. Remember that simply consuming more protein doesn’t automatically lead to more muscle. Instead, focus on a well-distributed intake throughout the day, meeting your personalized needs for optimal results. You also need to ensure you are having a proper training/exercise routine to stimulate those muscles as well. By incorporating protein-rich foods and making mindful choices, athletes can fuel their bodies effectively, supporting their performance, recovery, and long-term health.

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  • Body Composition, Muscle, Performance, Protein, Supplements

    Unlocking the Power of Essential Amino Acids: A Comprehensive Guide for Athletes

    In the realm of nutrition and sports performance, protein is made up of different amino acids and essential amino acids (EAAs) play a pivotal role. Comprising histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine, these amino acids are labeled “essential” because the human body cannot produce them internally. Additionally, arginine is considered “conditionally” essential, signifying that its natural production might fall short in certain situations.

    Established over the past century, the importance of consuming all EAAs for human survival is well-acknowledged. Daily requirements are outlined based on the minimum amount of each EAA necessary to avert clinical symptoms of deficiency. Deficient intake of just one of these amino acids can lead to symptoms such as impaired protein synthesis. Conventionally, meeting daily EAA requirements is achieved through dietary protein intake, where the amount and profile of EAAs in proteins, along with their digestibility, determine protein quality. Proteins rich in all EAAs and highly digestible are deemed “high-quality” proteins.

    While the significance of meeting minimal EAA requirements through high-quality protein consumption has been recognized for decades, the last 25 years have witnessed a growing appreciation for the benefits of consuming free-form EAAs beyond these requirements. Studies have shown that daily supplementation with compositions of all EAAs in free form can stimulate protein synthesis and turnover throughout the body, particularly in the synthesis of new muscle protein. This stimulation, known as muscle protein synthesis (MPS), can result in gains in muscle mass and quality, translating into improved physical performance and functional outcomes.

    Essential Amino Acids & Role of Muscle Protein Turnover

    Muscle protein turnover, the continuous renewal of degraded and damaged muscle proteins, is crucial for maintaining muscle mass and function. In the absence of dietary intake, a net breakdown of muscle protein occurs to ensure a constant supply of EAAs in the blood for protein synthesis in other tissues and organs. Dietary EAAs replenish the net loss of muscle protein by stimulating MPS. In normal conditions, rates of MPS and muscle protein breakdown are balanced. If MPS surpasses the breakdown rate, muscle mass increases over time, potentially leading to strength gains. Accelerated muscle protein turnover, where synthesis and breakdown increase equally, can also enhance muscle function by replacing older, damaged muscle fibers with new, highly functioning fibers.

    Muscle Protein Synthesis at Rest

    MPS is stimulated by the consumption of EAA compositions, and the magnitude of increase is dose-dependent, plateauing at approximately 15–18 grams. There is a positive relationship between plasma EAA kinetics and the stimulation of protein synthesis. Oral EAA supplements stimulate MPS more effectively than an equal amount of high-quality protein, and the anabolic response decreases with aging, requiring a different EAA profile, especially a higher proportion of leucine.

    EAAs and Whole-Body Protein and Energy Balance

    The impact of dietary supplements on MPS over 24 hours depends on the acute response to the composition and the anabolic responses to normal meals. Whole-body EAA requirements increase with caloric deficit, and failure to meet these requirements results in net breakdown of muscle protein. Periods of caloric deficit, common in certain sports, can affect whole-body protein metabolism and thus negatively impacting muscle protein and physical performance.

    Explore the benefits of essential amino acids for athletes: muscle protein turnover, supplementation impact, and age-specific considerations. #EAA #MuscleHealth

    EAAs and Physical Function in Absence of Exercise Training

    Studies in older individuals reveal that acute stimulation of MPS by free EAA compositions translates to long-term gains in muscle mass and function, even in the absence of control for dietary protein intake. Daily EAA supplementation in aging populations improves walking speed and other parameters of physical function. These results suggest the potential positive impact of EAA supplementation on functional improvements in compromised populations.

    EAA Interaction with Exercise

    The combination of EAAs and resistance exercise yields greater effects on amino acid transport, protein synthesis, and net muscle protein balance than either intervention alone. Resistance exercise alone does not result in muscle anabolism; anabolism occurs only when supported by the requisite amino acid precursors. The interactive effects of EAAs and resistance exercise are reflected in translation initiation signaling in the muscle, demonstrating improved muscle sensitivity to the combined stimuli.

    Supplementation Strategies: EAA Timing

    Explore the benefits of essential amino acids for athletes: muscle protein turnover, supplementation impact, and age-specific considerations. #EAA #MuscleHealth

    Timing of EAA administration in relation to resistance exercise can play a big factor to optimize the effectiveness. Consuming EAAs immediately before exercise results in a greater anabolic response in skeletal muscle compared to post-exercise consumption. The combined effects of resistance exercise and increased amino acid delivery are paramount for optimal muscle protein synthesis.

    Ensure Meeting Overall Protein Needs

    These effects of EAAs are very dependent upon consuming your daily target of protein. Building muscle requires a balance of all the amino acids for a “complete protein”. EAAs are just part of the equation but they can spark the MPS response in the body very effectively. So with that serving as the trigger, making sure the body has the complete proteins available as well can help maximize muscle building endeavors. This is especially true in older populations less sensitive to that trigger and caloric restricted individuals who may not consume enough EAAs through their food alone.

    In conclusion, essential amino acids play a pivotal role in muscle protein synthesis and overall physical performance. The optimal timing and dosage of EAA supplementation, especially in conjunction with resistance exercise, can unlock their full potential, making them a valuable tool in the arsenal of athletes looking to enhance muscle mass, strength, and functional outcomes. As our understanding of EAAs continues to evolve, further research will uncover additional nuances, refining our strategies for maximizing their benefits in the realm of sports nutrition.

    Study referenced: click here

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  • Body Composition, Macronutrients, Muscle, Performance, Recovery, Wellness

    Title: The Power of Leucine: Fueling Muscle Growth and Performance

    If you were to ask any athlete if they would want to increase their muscle, just about everyone would say yes. Protein is well known and understood to be a major driver in being able to do that. One type of protein/amino acid in particular though gets a little bit more attention regarding this. In this article, we’ll explore what leucine is, its profound effects on muscle building and breakdown, its correlation with total protein intake across different age ranges, and how it can significantly impact your athletic performance.

    Leucine: The Building Block of Muscle

    Leucine is one of the essential amino acids, which are the building blocks of proteins in our bodies. These amino acids are crucial for various physiological processes, and leucine stands out as a key regulator of muscle protein synthesis (MPS). MPS is the process by which our bodies repair and build new muscle tissue in response to exercise and training.

    Research has shown that leucine plays a pivotal role in initiating the molecular pathways that stimulate MPS. When you consume leucine-rich foods, such as meat and dairy products, it triggers a chain reaction within your muscles. This reaction kickstarts the translation of genetic information into new muscle proteins, facilitating muscle repair and growth.

    The Balance Between Building and Breaking Down

    In the realm of muscle physiology, there’s a delicate balance between muscle protein synthesis and muscle protein breakdown (MPB). While MPS focuses on building new muscle tissue, MPB involves the breakdown of existing muscle proteins. Achieving a positive balance between these two processes is essential for muscle growth and overall performance.

    Leucine’s impact on muscle protein breakdown is just as significant as its role in muscle protein synthesis. Research indicates that leucine can help suppress MPB, preventing the loss of hard-earned muscle mass. By ensuring a proper balance between MPS and MPB, athletes can maintain and even increase muscle mass over time.

    Leucine and Protein Intake: A Dynamic Duo

    When it comes to optimizing muscle growth and recovery, the synergy between leucine and total protein intake is undeniable. Your overall protein intake provides the necessary amino acids for muscle repair, while leucine acts as the catalyst that drives MPS. However, not all protein sources are created equal in terms of leucine content.

    Animal-based protein sources, such as chicken, fish, eggs, and dairy, are typically higher in leucine compared to plant-based sources like beans and grains. This distinction is essential for athletes to consider when planning their diets. Ensuring a balanced combination of protein sources can help maximize the leucine content and, subsequently, muscle-building potential of your meals.

    Age-Defying Benefits: Leucine Across the Lifespan

    Protein is the primary focus for muscle building but one of the key amino acids, leucine, should be on your radar as well.

    Interestingly, leucine’s impact on muscle health isn’t limited to elite athletes. Research suggests that leucine-rich diets can be particularly beneficial for individuals across various age ranges. As we age, we experience a gradual decline in muscle mass and function, a phenomenon known as sarcopenia.

    Leucine’s ability to stimulate MPS and suppress MPB becomes even more critical as we age. By maintaining an adequate leucine intake, older individuals can support muscle preservation and mitigate the effects of sarcopenia. This not only contributes to better physical function and mobility but also enhances overall quality of life.

    Elevating Athletic Performance: The Leucine Advantage

    Now that we’ve established the science behind leucine’s muscle-building prowess, let’s explore its direct impact on athletic performance. Athletes engaging in high-intensity and endurance activities rely heavily on muscle strength, power, and stamina. Leucine’s role in enhancing muscle protein synthesis and minimizing protein breakdown can significantly contribute to improved performance outcomes.

    By strategically incorporating leucine-rich foods into your diet, you can:

    1. Amplify Muscle Recovery: Leucine accelerates the repair of muscle tissue post-exercise, reducing downtime between training sessions and enabling quicker recovery.
    2. Enhance Muscle Power: Leucine’s impact on muscle protein synthesis contributes to increased muscle mass and strength, translating to enhanced power output during explosive movements.
    3. Optimize Training Adaptations: The combination of leucine and adequate protein intake promotes adaptive responses to training, allowing you to make consistent progress over time.
    4. Improved Body Composition: That increase in muscle while maintaining a balanced caloric intake will result in decreased fat as well. Thus, improved body fat percentages and overall body comp will result.

    Incorporating Into Your Nutrition Strategy

    As you embark on your journey to peak athletic performance, remember that leucine is a valuable ally in your nutrition arsenal. Prioritize leucine-rich protein sources within your meals and snacks to harness its potent muscle-building benefits. While individual protein requirements may vary based on factors such as training intensity, body composition goals, and age, a general guideline is to aim for a balanced protein intake that includes leucine-rich sources.

    In conclusion, leucine certainly plays a role as a catalyst for muscle growth and repair. By understanding its mechanisms and integrating it into your dietary choices, you can optimize your muscle-building potential, support overall health, and elevate your athletic performance to new heights. The biggest thing though is to make sure first and foremost that you are eating enough protein overall. 

    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, Muscle, Performance, Supplements, Vitamins/ Minerals

    Vitamin D possible impact on strength, speed and testosterone

    Vitamin D has gotten a lot of attention in the past few years. It seemingly has been the ‘cauliflower’ of the vitamin world being involved with almost everything. You have cauliflower rice, pizza, pretzels and everything else. Vitamin D is showing to have some impact on immune system, respiratory system, bone health, strength and much more. Latest research dives into the potential impact on physical performance and testosterone levels.

    What is vitamin D and optimal levels

    Vitamin D has been the flavor of the year for multiple years it seems! Now we are seeing if it can impact speed, strength and testosterone.

    As mentioned vitamin D is involved in a wide variety of functions we continue to learn more about. It is involved with calcium absorption for optimal bone health but that is the tip of the iceberg. Vitamin D receptors have begun to be found on muscle and now the trending question is what does that mean? This is where the currently study is looking at correlations between vitamin D levels and impact on performance and testosterone.

    The first question though is what is an optimal vitamin D level when getting a blood test? Sufficient levels are deemed to have a cutoff at ~30ng/ml. Situations that can increase the risk of being insufficient include if living in less sunny areas and/or spending increased time indoors also limiting that sun exposure. Indoor athletes such as basketball players and gymnasts tend to be at a greater risk of deficiency due to this. Those individuals need to be more mindful of consuming the proper food/supplements to keep those levels elevated.

    Sources of vitamin D

    The main natural sources of vitamin D comes from are fatty fish, egg yolks and sunshine. Unfortunately, many people don’t acquire enough of those foods or get enough sunshine. Especially depending on where you live it can impact access to that sun exposure, increasing the risk of deficiency. As a result, most of us tend to need to utilize a supplement to make up the difference. Vitamins fall into two categories of water-soluble and fat-soluble. This indicates the vitamin needing water or fat to be absorbed respectively. Vitamin D falls into that fat soluble category which means it should be consumed with a meal for optimal absorption.

    Study findings

    Having more data is never a bad thing and that is exactly what this study provides. While there isn’t any major discovery, we at least have a bigger sample size to pull from. The participants in this study were elite track and field athletes both male and female around 18 years old. Correlations were looked at between vitamin D levels with 20-30 meter sprints, jump performance and testosterone levels.

    Starting with the testosterone, this is a very early area of research with much more research needed and coming. This connection stems from vitamin D’s role in overall hormone production. Among these hormones, testosterone is included. There are a few studies that have found a correlation where improving vitamin D deficiency can help regain testosterone levels. Data shown in the referenced study does not appear to show a direct correlation though with higher vitamin D levels and higher testosterone levels.

    Vitamin D has been the flavor of the year for multiple years it seems! Now we are seeing if it can impact speed, strength and testosterone.

    Perhaps the performance tests will show some positive results! Unfortunately, this area also doesn’t have any major correlations found in males or females. Sprint speeds and strength of jumps were all fairly equal and seemingly not impacted by varying vitamin D levels. Improving performance in these areas still seems to be more dependent upon overall proper fueling and training. No super-secret ingredient in this one.

    What to take away from this

    While no specific correlations were found, there are a few things we can still take from this. The biggest thing from my perspective comes from the fact that on average most of the participants were already achieving sufficient levels of vitamin D. Many of the studies previously have shown that a lot of the benefits are noted when improving from insufficient levels. So, this helps to at least reinforce what can occur with sufficient levels. But just because something is sufficient, doesn’t mean it is optimal. Average levels in the study were in the 30s ng/ml but optimal levels may actually be closer to 50. Perhaps increasing these participants levels a bit higher could have resulted in more notable effects.

    Now for the action items! If you have never gotten your vitamin D levels checked, that is step one. If you don’t know where you’re starting from it’s tough to know where you need to go. After getting those levels though, if deficient I highly encourage working on getting those up right away. That can have significant benefits so don’t sleep on that. Upon receipt of the results and you find that you have sufficient but perhaps not quite optimal levels, focusing on some vitamin D rich foods and likely a supplement could be beneficial. Before just blindly taking a supplement though please make sure to check with someone first.

    Study referenced: click here

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  • Carbs, Heat, Macronutrients, Muscle, Performance, Protein, Recovery

    Metabolism changes in the heat impact protein needs

    The body goes through a lot when exercising in the heat. On top of the sweat changes that occur there are several changes that occur in metabolism as well. Staying mindful of these changes will allow you to ensure you keep your body optimally prepared. Impacts on the metabolism affect what the body is predominately using during activity. Naturally in response then it impacts what needs to be consumed to optimally recover afterwards.

    Performance in hotter temperatures

    Exercising and competing in the heat impacts a lot of things including our body's metabolism which alters our protein needs as a result.

    It shouldn’t come as a surprise but when in a hot environment, performance generally declines. On top of the stress being put on the body physically, it has the added stress of having to try cooling itself down. With that added stress, less focus is able to be purely devoted to muscles to maximize performance. With this divided focus, the metabolism is impacted to try and navigate everything going on

    Glucose metabolism in the heat

    Given all the craziness that the body is navigating, the body is needing a lot of energy. Not only is it needing a lot, it’s also needing it quickly! The nutrient that is able to most conveniently come to the rescue in a hurry is glucose and carbohydrates. To help with this, having some carbs pre-workout and during can be extra beneficial. If not provided enough glucose through food or drink the body will try to pull them elsewhere from glycogen or…..protein.

    Protein metabolism in the heat

    Protein is the key component of muscles and naturally we don’t want to make sure it’s being primarily used for muscle building and repair. Unfortunately, in certain situations protein gets prioritized and used for energy more than desired. Training in a hot environment is one of those situations.

    Some amino acids (small proteins) are able to be converted into glucose. When the glucose within the body is being used rapidly, extra glucose needs to be provided from somewhere. This is where protein comes into the scene. Increased protein use for energy results in great muscle breakdown and increased overall soreness. To offset this, greater amounts of protein has to be consumed throughout the day. Nobody wants to lose their hard-earned muscle!

    Adaptation decreases metabolism impact

    Just like with hydration and sweat changes, as the body adapts to the heat so too does the metabolism. The overall stress on the body becomes less as it is less of a shock to the system. Giving the proper time to adapt then decreases that glucose utilization a little bit which preserves the body’s protein stores to decrease protein loss. So during the initial few days, keep these changes in mind to ensure maximum performance and recovery. Have a little bit of extra carbs around and ensure good protein is being consumed at meals and snacks.

    Study referenced: click here

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  • Body Composition, Diets, Energy, Injury, Muscle, Performance, safety, Weight, Wellness

    Faster weight loss is linked to greater injury risk

    Weight loss is one of, if not the most, commonly stated goals of athletes and physically active people. Improved body composition is the desire in hopes of improved strength, speed, health and aesthetics. It can be surprising what some may do in hopes of “looking better”. Unfortunately, with these hopes and desires the patience necessary isn’t always there. Living in a day in age where most things are instantaneous people want weight loss to be the same way. I hate to burst the bubble but it doesn’t quite work that way. Also, when some try crash diets or strategies to lose weight quickly it typically comes with a cost.

    Weight loss in weight class sports

    For some sports there is a little extra emphasis and attention paid to one’s weight. These are deemed as weight class sports where the specific tournament/match that one can compete in is purely dictated based on meeting certain weight requirements. Popular examples are wresting, UFC, judo, boxing and taekwondo. All of these require designated weigh-ins prior to the match starting to ensure weights are met. Weight classes are set to help avoid advantages that can be gained from a heavier competitor taking on a lighter competitor. To gain an edge with this, many will walk around at a higher weight and then cut right before weigh-ins. The weight loss is generally very quick and sometimes significant.

    This rapid weight loss has been found to be linked with increased risk of injury. And the faster the rate of weight loss, the greater the risk of injury associated with it. While being able to perhaps grant admission into the competition, is that trade worth it? More often than not it isn’t! The risk is potentially missing one weigh-in for one competition versus missing multiple for weeks of rehab depending on the injury.

    General weight loss goals

    Similar concepts apply for those not in weight class sports also looking to lose weight. Despite there not being a direct competition date on the line, the “now mentality” is present. It’s unfortunate though that the perspective of how the weight likely came on gradually over time. In response to it comes the desire to lose it in a tenth of the time that it came on. Such a strong desire can result in some fairly dramatic reactions and habits take place. Two of the most popular include crash diets and excessive exercise. Both can wreck having on long-term health.

    Weight loss is a main goal for many. Unfortunately it's typically wanted quickly and the faster weight is lost, the greater the negatives.

    Under such a calorie deficit caused by a crash diet and/or excessive energy there is a fairly large impact on body composition. Not in a good way either. In the early days of a crash diet the body loses a lot of muscle. While it helps the scale to decrease, it’s far from an ideal scenario. You’ve worked hard for that muscle and don’t want to just give it up like that. That greater the rate of weight loss, the greater the percentage of that loss comes from muscle. There are strategies to help decrease that impact but isn’t erased completely.

    Patience = everyone’s favorite word

    That old tortoise and the hare story always seems to come back up. With weight loss, slow and steady wins the race. For general weight loss, going at a slower rate with physical activity and some extra protein preserves your muscle mass. In general, about 0.5-1.0 pound weight loss per week is a good rate. While slower than some would prefer to hear it’s a good sustainable rate.

    For weight class sports, a good goal would be to try and have the day-to-day weight be close to weigh-in weight. This will help to decrease the amount of weight that needs to be lost to compete. With less of a gap to close, it should help mitigate some of that injury risk.

    Patience and consistency like in most cases will come out on top!

    Study referenced: click here

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  • Collagen, Injury, Muscle, Performance, Recovery, Wellness

    ACL recovery and injury prevention things to keep in mind

    Injuries are unfortunately part of what comes with sports and a common one is ACL injuries. Due to this, ACL recovery and injury prevention are key topics that need to be discussed in sport. Even for those who don’t classify themselves as an “athlete”, healthy ligaments are still very important. Nobody wants to deal with an injury or long recovery time so proper steps need to be taken.

    ACL injury causes

    Most ACL injuries occur in non-contact situations. Contact injuries are easy to see and understand what occurred but these are tougher to decipher. A main contributor seems to be in general a large training load being made without enough recovery time. Continuous training and small micro-tearing of the ACL continues to increase like muscles without rest. Poor day to day repair results in a bit of a ticking time-bomb waiting to go off.

    ACL recovery can be a long process. There are things that can be done though to help speed that up and decrease risk of injuring your ACL.

    ACL recovery starts with prevention

    Managing those small tears after training sessions and other physical activity is key. Monitoring the overall training load and intensity that is done helps ensure the proper rest time is offered in response to it. Tougher and more intense sessions need more rest. Nothing ground breaking there but it just needs to be monitored to know when it should be done. Then it’s actually doing it!

    Sometimes allowing yourself to take time off or having a lighter session is the toughest part. The feeling of needing to constantly push to stay above the competition is so strong. It’s just as much of a mental game that is played. But taking that time is a MUST to continue progressing. The most gains are actually gained on off days.

    Capitalizing on that prevention then is getting enough sleep. Proper sleep decreases the overall stress levels in the body. Stress doesn’t help anything but in particular it can impact your body’s ability to produce the ligament building/strengthening hormones to maximize recovery.

    Another major piece of the puzzle is collagen. Collagen is the main building block for tendons and ligaments. Just like you have protein to help build and repair muscles, collagen works in the same manner for tendons and ligaments. To get the most out of the collagen though you want to make sure that it contains some vitamin C. That helps the body to absorb it more effectively to actually work its magic.

    ACL recovery timeline

    Tendon and ligament injuries tend to take a bit longer to recover from. These areas typically get less blood flow to them which is a major reason for that delayed timeline. Blood is responsible to delivering those great nutrients and the collagen being consumed to the area. Incorporating some knee specific movement when able is important for this right here. That physical movement increases blood flow to the specific area to help aid nutrient delivery.

    ACL recovery strategies

    Finding a quality collagen is a big step and as noted previously it should have vitamin C within it. Two products that I typically recommend are Klean and Vital Proteins. Both of them are third party tested and have vitamin C within their products.

    Once those are acquired, taking them at the proper time is the next piece of the puzzle. The goal is to time it up with any rehab or exercise to take advantage of the increased blood flow. Drinking ~15g of collagen with vitamin C 30-60 minutes beforehand is perfect. That gives time for it to be absorbed and then the physical movement will help get that to the areas in need.

    Even after fully recovered and returned to full activity, continuing to take collagen can be helpful. It will maximize recovery between training sessions to help decrease the microtear buildup. As discussed earlier, recovery between sessions is very important and this will help maximize that. That combined with getting a lovely 8-10 hours of sleep each night and your ligaments are going to be feeling great!

    Study referenced: click here

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  • Energy, Macronutrients, Metabolism, Muscle, Performance, Recovery

    Metabolic differences between slow & steady and high intensity exercise

    Exercise typically comes in two forms; aerobic and anaerobic. Both are beneficial and should be a part of everyone’s exercise and training routine but each has metabolic differences. Put simply, if you want to run for longer do some aerobic work. On the other hand then if you want to be stronger and more explosive do some anaerobic work. Metabolically, though there are some slight differences to keep in mind.

    Metabolic differences – Resistance exercise

    Resistance exercise is a lot more anaerobic. It involves moments of high intensity with some brief periods of rest sprinkled in. This high intensity activity generally depends more on carbs to maintain performance. In the moment and knowing some high intensity work is around the corner, grabbing some pretzels or a banana can be helpful if really getting after it. Hydrating properly before hand is also even more important for these activities. Grab some water to wash the pretzels down and you’ll be good to go.

    There are metabolic differences between resistance training and aerobic training that you need to be mindful of.

    Metabolic differences – Cardio exercise

    Running and more longer duration activities are more aerobic in nature. Slower and more steady state activities tend to rely a bit more on fat for energy in the moment. Overall, though aerobic activities use a bit more variety in energy. You can be casually jogging but then if needing to sprint all of a sudden, some carbs in the body will get tapped into to produce that energy. Having the flexibility to switch between these energy sources is key. Like all activities, when wanting to perform your best the main thing is to simply eat! Focusing on the foods that you know sit well for you and are appealing are great. Having a little bit of carbs can be helpful as well like for the situation mentioned so something like a PB&J sandwich can be great beforehand.

    Post-training response

    The body’s response after the activities is where things get interesting. After exercise, the body does respond with similar reactions to both types of training. Where things differ is in how strong some of those reactions are. Pushing your body through tough exercise naturally causes a stress response in the body. Post-aerobic exercise that stress response immediately appears to be a bit higher but then comes back down quicker compared to resistance exercise. Despite a lower overall stress response, there is a potentially greater amino acid breakdown in aerobic activity.

    What to do in response to differences

    After both types of exercise, the body is screaming for food and nutrients to begin the repair process. That extra stress from high intensity activities may in part be why those types of activities can produce potentially greater fitness results in a shorter time. If having a quick turnaround between high intensity competitions, antioxidant rich foods will be key to bring that down. Fruits can be your best friend!

    Higher amino acid breakdown with aerobic exercise indicates more protein/muscle is being broken down. It shouldn’t come as a surprise that this is something we’d want to address. First line of action is to ensure adequate protein is consumed after these aerobic events. While typically protein gets talked about a lot more with resistance training and weight lifting, it’s just as important with aerobic training. Protein is absolutely important after resistance training too though! Don’t feel as though this means it can be skipped as it’ll be key for muscle building still.

    Now that you know how your body is responding after your workouts make sure you are eating! Have some great protein and some fruit/veggies for optimal recovery. If you’re working hard make sure to eat hard too. (I’ll keep trying to find a better phrase!)

    Study referenced: click here

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