Metabolism

  • 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, 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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  • 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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  • Carbs, Heat, Macronutrients, Metabolism, Performance

    The Power of Carbohydrate Periodization and Heat Stress Management

    We will be delving into two powerful strategies that can enhance athletic performance: carbohydrate periodization with sleep low train low (SLTL) techniques and managing the impact of heat stress on the body. Understanding the interplay between these two factors can give athletes a significant edge in their pursuit of excellence. With the hotter temperatures rolling in, being able to manage the stress of heat on the body is even more important. Giving the body time to adapt is still a main piece of the puzzle but some nutrition strategies can help enhance that.

    Carbohydrate Periodization with SLTL Strategies

    Carbohydrate periodization is a nutritional approach that involves strategically manipulating carbohydrate intake based on training goals and timing. The concept behind this strategy is to train the body to become more efficient at utilizing stored fat as a fuel source during exercise, thus sparing limited glycogen stores for high-intensity efforts. When combined with SLTL techniques, athletes can further optimize their body’s ability to burn fat during exercise.

    Carbohydrate periodization can potentially help with heat stress management by increasing fat utilization to conserve carbohydrate usage.

    A recent study published in the Scandinavian Journal of Medicine and Science in Sports investigated the effects of carbohydrate periodization and SLTL on endurance performance. The study found that athletes who followed a carbohydrate periodization plan and utilized SLTL strategies experienced improved endurance capacity and enhanced fat oxidation during exercise.

    By strategically timing low-carbohydrate meals before sleep and training in a fasted state, athletes can promote the adaptation of their metabolic systems to effectively utilize fat as a primary energy source. This not only improves endurance performance but also helps prevent glycogen depletion, delaying the onset of fatigue during prolonged exercise.

    Keep in mind though that when training in this state, peak performance is likely to be blunted. Focus should be on lower intensity and longer duration training which will enhance the fat utilization adaptation effects. If needing to perform your absolute best in the morning or entering a game day, make sure you aren’t going in fasted.

    Understanding the Impact of Heat Stress

    Heat stress occurs when our bodies are exposed to high temperatures and increased humidity, leading to a rise in core body temperature. During exercise, especially in hot and humid conditions, heat stress can have a profound impact on our performance and overall well-being.

    When our body temperature rises, several physiological responses occur, including increased heart rate, increased sweat production, and redistribution of blood flow to the skin for cooling. These responses place additional stress on the cardiovascular system and can lead to dehydration, electrolyte imbalances, and decreased exercise capacity. This increased stress also increases carbohydrate utilization which can deplete glycogen stores and cause fatigue to set in quicker.

    Interaction of Carb Periodization, SLTL, and Heat Stress

    The aforementioned study also highlighted the interaction between carbohydrate periodization, SLTL strategies, and heat stress on athletic performance. When athletes combined SLTL techniques with exercise in a heat-stressed environment, they still were able to experience increased fat oxidation compared to those who followed traditional high-carbohydrate pre-training.

    Heat stress poses additional challenges to the body’s energy systems. The combination of heat stress and overly carbohydrate-rich diets can increase the reliance on glycogen as a fuel source, leading to earlier exhaustion and reduced exercise capacity. By incorporating SLTL strategies, athletes can potentially optimize fat utilization, preserving glycogen stores and enhancing performance in heat-stressed conditions.

    Carbohydrate periodization can potentially help with heat stress management by increasing fat utilization to conserve carbohydrate usage.

    Managing the Impact of Heat Stress

    To effectively manage the impact of heat stress on performance, athletes should consider the following strategies:

    1. Hydration: Proper hydration is crucial to counteract fluid losses due to sweating. Drink fluids before, during, and after exercise, and ensure you consume electrolytes to replace those lost through sweat.
    2. Acclimatization: Gradually expose yourself to hot and humid conditions to allow your body to adapt. Start with shorter durations and lower intensities, gradually increasing them over time.
    3. Cooling Strategies: Utilize cooling techniques such as cold towels, ice vests, or cold water immersion before and during exercise to lower core body temperature and delay the onset of fatigue.
    4. Nutritional Adjustments: Incorporate SLTL strategies and focus on optimizing fat utilization during exercise to preserve glycogen stores and enhance endurance performance in heat-stressed environments.

    Conclusion

    Carbohydrate periodization with SLTL strategies and effective management of heat stress are powerful tools that can significantly enhance athletic performance. By strategically manipulating carbohydrate intake and incorporating SLTL techniques, athletes can improve fat oxidation, delay fatigue, and optimize their endurance capacity. Additionally, understanding and implementing strategies to manage heat stress will help athletes navigate challenging environmental conditions and perform at their best.

    This is by no means intended to demonize carbohydrates to give the idea they should be avoided. Strategically timing up when consuming those carbs should be the main takeaway.

    Study referenced: click here

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

    Fasting before evening workouts have pros/cons to consider

    Every week it seems something new is coming out regarding the effects of fasting. In particular many are looking at the potential combined effects of fasting before exercise. If both fasting and exercise have potential benefits, the two together should be even better right? This seems to be the common thought process but not always the case. Most studies though have looked at the impact of overnight fasting on exercise. A recent one came out looking at the impact on evening workouts for a new perspective.

    Effects of fasting

    Fasting workouts are normally done in the morning after sleeping before breakfast but doing so in the evening also has pros/cons to consider.

    Most people experiment with fasting for one of two common reasons. One is weight loss and the other is improving metabolic health and adaptations. Weight loss comes from being in a caloric deficit and is true for any diet one may be following. It makes sense then that if reducing the time available to eat that overall less calories will be consumed. Pairing that with some extra physical activity to burn more calories, more weight is lost. Can’t argue with that side of things.

    The metabolic adaptations are aimed at increasing the body’s ability to burn fat. Without eating anything (carbs in particular) the body is still needing energy from somewhere. To get that energy and keep functioning, fat is what gets utilized more. By forcing the body to use fat, it becomes better at that process. Just like when we practice something, the more we do it the better we get. So, if the body is using more fat and we are consuming less calories, the weight being lost should be coming mostly from fat. Then adding in some exercise on top of that may accelerate all of these things theoretically.

    Exercise while fasting

    In theory all signs point to a greater energy deficit for more weight loss and increased fat usage. But the exercise piece of this is going to be a bit of a struggle. As most of us have experienced firsthand, when hungry we usually aren’t feeling the best. This can result in a worse training session due to decreased performance. While more fat may proportionally be getting burned in that workout, less overall energy is likely being used meaning less overall fat burned.

    In the latest study this was shown in males and females that when asked to give peak performance, they came up short when fasted. Even when given an all you can eat buffet afterwards though, a bit more food was consumed in the fasted group but it didn’t offset the amount from skipping a meal earlier. So overall a caloric deficit was still the result. Interestingly though this increased intake post-exercise was only seen in males. Females ate equal amounts in both groups and resulted in even greater caloric deficit as a result.

    Is this a good strategy?

    The infamous response is, it depends. In the short term it can help with some weight loss and fat loss. This comes at a cost though where you aren’t getting the most out of your workouts. Especially for athletes looking to improve performance, this can be a big problem. It also can make it tougher to recover properly. The body needs energy and in particular protein to repair itself after those hard trainings. If in a constant deficit and not getting enough protein you’re going to feel more sore and performing worse. Rough combination there. Whether considering fasted exercise in the morning or evening like this study, there are trade-offs that need to be considered.

    Study referenced: click here

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  • Carbs, Gut Health, Metabolism, Performance, safety, Wellness

    Fiber is great but caution around physical activity

    Fiber intake and conversations are important at younger ages too! It’s not just for your grandparent’s old faithful prune juice. Having a healthy gut is incredibly important for your overall health and well being from head to toe. Included in that though is having regular bowel movements. If you’ve ever been constipated before you know how important that can be! While regular and adequate intake is important, there are times which having too much could actually cause more problems than good.

    What is fiber and its benefits

    The most popular impact of fiber is its ability to help ensure regular bowel movements. There are two main types of fiber; soluble and insoluble. Soluble fiber helps to absorb water to soften the stool and make it easier to pass. Insoluble fiber provides bulk and speeds up how quickly it passes through you. Regardless the type, the result is having an easier time going which always feels better compared to constipation.

    Fiber is also able to help feed the good bacteria in your gut to keep that healthy. A healthy gut allows for optimal nutrient absorption while keeping out any potential contaminants. In short, it’s a pretty big deal. Absorbing nutrients into the body properly ensures that every part of the body needing to use those are able to acquire them. If those nutrients aren’t available, inflammation can begin building and cause some major problems.

    How much do you need to be having

    Consuming fiber is important for everyone at every level of physical activity and age. In general men should aim for 38 grams per day while women should aim for 25 grams per day. Great sources of fiber include fruits, vegetables, oats, nuts, seeds, whole grains and beans. If you take the time to evaluate your daily intake and realize you need to increase things a tad, do so gradually.

    Adding in too much too quickly can have the opposite effect. It can cause constipation and a lot of stomach discomfort. The best strategy is to gradually add in those higher fiber items while also making sure to drink plenty of water. Maintaining proper hydration will help to ensure the water that gets pulled in isn’t dehydrating. 

    When not to be having fiber

    Everything has its own time and place. For fiber, the time and place to AVOID it would be immediately before exercise and competitions. Digesting fiber takes a long time and when training your body is focused on other things. While busy elsewhere and unable to concentrate on digestion, that food just sits there. This results in some gas building and that cinderblock type feeling in the gut to arise. Not a fun time by any stretch of the imagination!

    Fiber has a lot of gut health benefits but when having fiber needs to be kept in mind to avoid problems during physical activity.

    Away from physical activity though fiber is a great thing to have incorporated. They body will have that additional time to digest it and no worries of discomfort. Low fiber foods are much easier on the stomach pre-workout and why going for things such as liquid sports drinks or applesauce would be better than whole apples or a smoothie with veggies and seeds in it. Those are all great things to be having but the time and place of them matter. Stay mindful of your intake and make sure it’s working in a beneficial manner for you.

    Study referenced: click here

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  • Caffeine, Energy, Metabolism, Performance, safety, Supplements, Wellness

    Caffeine being marketed for increased fat loss. Beware the hype!

    Caffeine is one of the most used supplements out there. Partially due to how abundantly available it is. You have coffee, sodas, energy drinks, tea and many other items are infusing it as well. From a marketing perspective, it is sometimes presented as a fat burner. With many wanting to improve their body comp, this is a very attractive thing for many people. Due to that attraction, naturally marketing companies have jumped on it. Many supplements and other items claim that as a benefit of their product due to the addition of caffeine. These claims are likely a little bit skewed and blown out of proportion.

    Caffeine impact on fat

    Caffeine is one of the most widely studied supplements/ingredients out there. Amongst these studies there are a lot that analyzed its impact on fat utilization and in short, there isn’t much. While there is a slight increase in the body pulling fat for energy after caffeine, it’s not in a large amount. Certainly, nowhere near as much as the claims may try to make you believe.

    Caffeine marketing claims tout increased fat loss benefits. These claims are a little over stated and you should be cautious.

    Situations where the increase in fat utilization were most present were when at rest/lower intensity activities and in less trained individuals. For athletes and those who have been exercising for a long time, don’t look to caffeine for a magic pill. Again, there may be a small benefit but it will be incredibly minimal. The real benefit would be in its impact on performance. A benefit which doesn’t come from the increased fat usage to preserve glycogen stores.

    Caffeine impact on performance

    Where caffeine really shines is the benefit it can have on performance when used properly. This benefit is caffeine’s ability to decrease the feeling of fatigue during physical activity. There are certain receptors on the brain called adenosine receptors. These receptors typically receive messages from the body to slow down and hit the brakes through a compound in the body called adenosine.

    If adenosine cannot get to those receptors, the message to slow down doesn’t get to the brain. Just like if you are on the phone with someone and another person tries to call, they cannot get through. Without a stop sign being put up, the body is able to push itself harder and perform more/better.

    When used appropriately for this manner, caffeine can be beneficial. I recommend though using natural sources of caffeine and limiting things like energy drinks and pre-workout supplements. Coffee is my go-to but make sure it sits well for you and try it out during a practice first.

    Warnings of fat loss claims

    As we discussed, caffeine has a lot of benefits but fat loss isn’t one of them. Many supplements out their try to make this claim and if you see it that should be a red flag. They are targeting to an audience looking for a quick fix to achieve a goal many desire. These are the most common types of supplements which end up containing banned ingredients. For an athlete, at best this can mean disqualification from some competition. At worst, could result in serious health consequences.

    Appropriate strategies for fat loss

    Like most things in life, there isn’t a magic trick to achieve those results. It takes effort, consistency and everyone’s favorite P-word….patience. It all begins with making sure your portion sizes of meals/snacks are appropriate. They should contain a good protein source at each meal and snack and getting good sleep are all major factors. Throw in some exercise and you’ve got a recipe for success right there. It’s nothing crazy and it’s not supposed to be! Getting into a routine to maintain consistency is the real challenge but is very doable. Just don’t expect caffeine or any other stimulant to be a short-cut.

    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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  • Body Composition, Diets, Meal Timing, Metabolism, Weight

    Is the best time to eat earlier or later in the day?

    Nowadays most people’s schedules are insanely busy. Running from one thing to the next and back all day. Student athletes have to navigate not only their classes but training and travel schedules. Working individuals may not be any better with early meetings and frequent travel as well. Technology also allows for 24/7 access meaning meetings at all hours. Busy schedules are wrecking havoc on when people are able to eat. Thus if making the effort to prioritize your schedule around nutrition, when is the best time to eat to eat?

    Latest findings on the best time to eat

    Recently a new study came out looking to answer that very question. Physiologically the results were fairly one-sided in favor or eating earlier in the day. Eating later resulted in a decreased level of the body’s hormones responsible for feeling full, leptin. Still at the hormonal level, eating later increased the actual pathways encouraging storing calories as fat. So while feeling hungrier it also appeared to decrease actual metabolism rates and overall body temperatures. A decreased natural calorie burn alongside feeling more hungry with and increased fat storage sounds like a recipe for disaster. Regardless your personal goals, this increased susceptibility to increased weight and specifically increased fat is far from ideal. Performance and overall health both take a hit with that.

    Support for breakfast

    Breakfast with a strong case for being the best time to eat.

    Breakfast is the most important meal of the day! That phrase isn’t going anywhere anytime soon with a strong case for being the best time to eat. Eating earlier in the day help provide the body energy for when most of us are likely to be most active. Having a full fuel tank to get us through the day is a lot more helpful than eating and having all that energy just for us to get ready for bed later in the day. Athletes in particular will benefit a lot from having breakfast. Many training sessions are early in the day so having that extra energy ensures the ability to train at your peak level. It’s also a great time to provide some extra protein to maximize recovery and overall body composition goals.

    Why do so many people tend to eat later?

    Just like us, our body is a creature of habit. If we do (or don’t) do something consistently the body adapts to expect it. Prime example being the popular line “I’m just not hungry in the morning.” Following that up with the question of when the last time they had eaten breakfast, they typically either won’t know or it is years ago. Due to this the body has gotten into a routine of not expecting breakfast and doesn’t send signals encouraging it. Just because that signal isn’t coming through, doesn’t mean breakfast should be ignored. Slowly reintroducing breakfast can start to get the metabolism ramped up in the morning again and get into a new routine actually wanting breakfast!

    Claiming not to have enough time for breakfast is another all too common response as well. Overcoming this involves one of two strategies for most people if honest with themselves. Setting the alarm just a few minutes earlier is the first strategy to get out of bed and make something. Strategy number two is to prepare breakfast the night before so it can just be grabbed and taken to go. Those stating to not enjoy breakfast can rest at ease as well! Just because it’s breakfast time, doesn’t mean you have to have traditional breakfast food. Eat the foods that you enjoy but make sure they are quality things and providing you the nutrients you need. If truly wanting to work on being an earlier eater there is a way to do it.

    So when should you be eating?

    All things considered, earlier in the day is the best time to eat. Certain situations for some specific goals may justify a different strategy such as intermittent fasting or fasted training but those are the exception. Especially for athletes with the traditional training schedules and higher overall calorie needs eating early is essential. Early eating provides needed energy for their training and to ensure adequate overall calorie needs are met. Athlete’s skipping an early meal put themselves behind the 8-ball right out of the gate having to play catch up the rest of the day. Body composition is a top priority for many athletes as well and all things combined reinforces the preference of earlier eating. After writing this I feel like I need to whip up an omelet!

    Study referenced: click here

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  • Body Composition, Energy, Metabolism, Performance, Weight

    Fasted exercise has some benefits, but not top peak performance

    Training in a fasted state is something that has been fairly popular. Many enjoy it because they don’t like the feeling of being too full during physical activity. Others are a bit more intentional with fasted exercise though and are looking for specific benefits. Typically these benefits are related to body composition or weight goals but it needs to be done in a smart manner. Specifically, not when in a situation where needing to perform at one’s peak potential.

    What is fasted exercise and why do it?

    Fasted exercise is when training in a fasted state, meaning not eating anything before it. Most people do this by working out first thing in the morning. Other common times are done several hours after their previous meal or by having a cardio session after an intense workout just occurred. The main goal is to be working out when the body has low glycogen and overall energy stores. What happens then is the body is forced to pull from fat stores to produce the needed energy.

    Increased fat burn and body composition

    By forcing the body to use fat for energy, the body is being trained to use fat more easily. In theory this should help the body to burn fat throughout the day more as well. So not only during the workout is the body using more fat, but it could potentially last even after leaving the gym as well. People seeking improvements in body composition are very interested in this strategy because of that effect right there. What’s important to keep in mind though is training with a low/empty fuel tank can make it a lot harder to train at a level you normally would.

    Performance impact

    Having that low fuel tank is what could negatively impact your performance in that moment. If trying to make that fat burn change in the body, don’t try that strategy when doing an intense and competitive session. You also want to be careful not to try fasted exercise if simply looking to lose weight. It’s likely you will fatigue a bit earlier in this situation which could decrease the overall work done in that session. Save this for light sessions. Peak performance requires peak energy on hand!

    When to try fasted exercise

    Low intensity, cardio focused sessions typically is best. Having a set amount of work that’s to be completed helps too. That makes sure you still get the total amount of work in while getting the fat burn benefits. As always, you need to make sure you’re still staying hydrated. Most importantly please do not do this on intense training days, especially not on competition days! Your performance will almost always be better with a little food. If worried about feeling full, keep the snack before hand light. Stick to foods you know and that sit well for you. Liquids are easiest to digest and would be a great option to consider as well.

    Study referenced: click here

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