Recovery

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

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

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

    Study: Unveiling the Consequences of Inadequate Energy

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

    Impaired Muscle Protein Synthesis

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

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

    Loss of Lean Body Mass

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

    Increased Risk of Injury

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

    Impaired Recovery and Performance

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

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

    Hormonal Imbalances

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

    Conclusion

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

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

    Study referenced: click here

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  • Energy, Performance, Recovery, Wellness

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

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

    The Power of Macronutrients

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

    Timing Is Everything

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

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

    Hydration: The Secret Weapon

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

    The Importance of Micronutrients

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

    Supercharge Your Recovery

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

    Fueling the Mind

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

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

    Supplements

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

    Conclusion

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

    Study referenced: click here

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  • Ketone, Performance, Recovery, Supplements

    The Impact of Ketone Supplements on Dopamine and Athletic Performance

    As an athlete, you constantly strive to enhance your performance and reach new levels of achievement. From rigorous training regimens to carefully planned diets, you leave no stone unturned in your pursuit of excellence. In recent years, the use of ketone supplements has gained significant attention in the athletic community. These supplements not only provide a source of energy but also have the potential to impact our brain chemistry, specifically dopamine. In this article, we will explore the fascinating connection between ketone supplements, dopamine, and their potential effects on an athlete’s overall performance.

    Understanding Ketone Supplements and Dopamine

    Before we dive into the impact of ketone supplements on dopamine, let’s briefly understand what these supplements are. Ketone supplements are exogenous sources of ketones, which are produced by the body during periods of fasting or low-carbohydrate diets. They come in various forms, including powders, drinks, and even esters, providing athletes with an alternative fuel source to carbohydrates.

    Dopamine is a neurotransmitter that plays a crucial role in our brain’s reward and pleasure centers. It is associated with motivation, focus, and overall well-being. Recent studies, such as the one referenced below, suggest that ketone supplements can impact dopamine, potentially benefiting athletes in multiple ways.

    Ketone supplements are still a new ongoing area of research but it appears to have a dopamine effect to potentially aid performance.

    Enhanced Cognitive Function

    One of the key benefits of ketone supplements on dopamine is the potential enhancement of cognitive function. The study referenced below indicates that ketone supplementation can increase dopamine release, leading to improved focus, mental clarity, and decision-making abilities. As an athlete, these cognitive advantages can significantly contribute to your performance, allowing you to make split-second decisions and stay focused during high-intensity situations.

    Reduced Fatigue and Improved Endurance

    Fatigue is one of the biggest obstacles athletes face during training and competition. Ketone supplements have shown potential in reducing fatigue and enhancing endurance. By increasing dopamine levels, these supplements can promote feelings of motivation and well-being, allowing athletes to push through physical and mental barriers. This can be particularly beneficial during long-duration events or intense training sessions.

    Enhanced Recovery and Muscle Preservation

    Optimal recovery is vital for athletes to maintain their performance and prevent injuries. While still early, research suggests that ketone supplements can aid in muscle preservation and recovery. Dopamine, in combination with other factors, plays a role in muscle protein synthesis, reducing muscle breakdown, and promoting growth. The majority of these benefits stem from the potential of improving blood flow and decreasing inflammatory causing products from getting into muscles. By positively influencing dopamine levels, ketone supplements may facilitate faster recovery, allowing athletes to bounce back quicker from intense workouts or competitions.

    Mood Regulation and Stress Reduction

    Ketone supplements are still a new ongoing area of research but it appears to have a dopamine effect to potentially aid performance.

    Competitive sports can be mentally demanding, leading to increased stress and pressure. Dopamine is closely linked to mood regulation and stress reduction. By promoting the release of dopamine, ketone supplements may help athletes manage stress more effectively and maintain a positive mindset. This can lead to better overall mental well-being, improved confidence, and a higher level of performance.

    Ketone Supplements Considerations and Conclusion

    While the potential impact of ketone supplements on dopamine and athletic performance is promising, it is important to note that individual responses may vary. As with any supplement, it is crucial to consult with a healthcare professional or sports dietitian before incorporating this into your routine. Never forget the importance of ensuring any supplement used is third party tested. Additionally, it’s essential to prioritize a well-balanced diet, proper hydration, and a comprehensive training program to optimize your performance. There are no magic products that can cut those corners.

    In conclusion, ketone supplements appear to have the potential to positively impact dopamine levels in the brain, thereby influencing an athlete’s cognitive function, endurance, recovery, and overall well-being. However, further research is needed to fully understand the long-term effects and individual variances associated with these supplements. As an athlete, you should approach ketone supplementation with caution and always prioritize a holistic approach to your training, nutrition and well-being.

    Study referenced: click here

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  • Alcohol, Inflammation, Performance, Recovery, Wellness

    Alcohol can hurt your recovery after a tough workout

    Alcohol is a popular beverage enjoyed by a lot of people in particular at sporting events. Whether it be celebrations or social gatherings in general alcohol tends to be present. However, for athletes, alcohol consumption can have major negative effects on recovery from exercise.

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

    Alcohol is a common addition to celebrations and social outings but be careful when having it as it will negatively impact your recovery.

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

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

    Tips for optimizing your recovery

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

    Alcohol considerations

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

    Study referenced: click here

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  • Gut Health, Inflammation, Performance, Probiotics, Recovery, Supplements, Vitamins/ Minerals

    Probiotics and Vitamin D Impact on High Intensity Athletic Performance

    Probiotics and vitamin D are two nutrients that have been shown to have a positive impact on athletic performance. Probiotics are live bacteria that are similar to the good bacteria that naturally live in the gut. Vitamin D is a nutrient that the body needs to absorb calcium for bone health and also aids the immune system and helps decrease muscle soreness. Both probiotics and vitamin D have gained a lot of attention but we continue to learn more about how they can impact the body.

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

    Probiotics, Vitamin D and Physical Tests Studied

    There were two separate groups in the study. The athletes in the vitamin D group received a vitamin D3 supplement that contained 3-4000 IU of vitamin D3 daily. The athletes in the probiotic with vitamin D group received the same vitamin D and a probiotic supplement that contained 2 billion colony-forming units (CFUs) of Lactobacillus and Bifidobacterium. There are vast differences between strains of probiotics but these two are two of the most popularly studied.

    Probiotics and vitamin D have a lot to offer in regards to high intensity activity. Probiotics in particular may have some extra benefits.

    The athletes’ athletic performance was assessed at baseline and after 4 weeks using a variety of tests, including:

    • Wingate anaerobic test: This test measures anaerobic power and capacity.
    • Countermovement jump test: This test measures lower-body power.
    • Sit-and-reach test: This test measures hamstring flexibility.
    • Isokinetic knee extension test: This test measures quadriceps strength.

    Throughout the 4 weeks, participants were asked to continue training at least 5 days each week. This helped maintain their fitness levels to help mitigate some training adaptation effects on the results.

    4 Weeks Later…. What Did We Learn?

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

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

    Probiotics and vitamin D have a lot to offer in regards to high intensity activity. Probiotics in particular may have some extra benefits.

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

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

    Takeaway Points of Probiotics and Vitamin D

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

    Study referenced: click here

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  • Heat, Hydration, Performance, Recovery, Wellness

    To rehydrate best and quickly, trusting your thirst may not be the way to go

    When training, sweat is naturally going to be a result of it. Especially during the summer months this is going to be even more true. Hydration as always is going to play an important role in balancing that. We know drinking plenty of water is important for overall health and performance but how do you know how to rehydrate properly? Having a plan and system in place can help ensure that you set yourself up to rehydrate properly and thus go into the next event properly hydrated.

    Impact of proper hydration

    Hydration is vital in every aspect of health and performance. Relying solely on thirst though to rehydrate after activity isn't the best.

    The impact cannot be stated enough yet it’s still all too easy for people to come up short. Going into an event/activity just 2% dehydrated can have a noticeable impact on you. Not only will this decrease physical performance it can also negatively impact cognitive performance. Put those two things together when out on the field and it’s going to be a long day! To add even more, it also increases the risk for soft tissue injuries (ie. muscle tweaks, pulls, tears). Going into practice or a game hydrated begins immediately after your last one ended.

    Rehydrate with how much fluid?

    After physical activity you’re going to lose weight from the water lost in your sweat. Measuring your weight to determine that loss will tell you how much you need to drink to make up that loss. Before training take your weight in minimal clothing and then after training take your weight in similar clothing but dry clothes to avoid the sweat weighing things down. Whatever that difference is, you need to drink 1 standard bottle (16oz) for every 1 pound lost. This is in addition to what you already need to be drinking for a typical day. 

    Rehydrate with what beverages?

    While water is typically the most easily available, having something with electrolytes can be extra helpful. Added sodium can help the body absorb the water that is being drank to avoid a lot of it passing through by going to the bathroom. Milk is also a great rehydrating beverage and has been shown to help rehydrate equal to sports drinks. The added electrolytes of most sports drinks though have an added bonus where the sodium makes you even more thirsty and thus driving up the fluid intake.

    Hydration is vital in every aspect of health and performance. Relying solely on thirst though to rehydrate after activity isn't the best.

    Thirst isn’t your best judge

    Thirst increasing from sodium is helpful but don’t rely just on thirst to dictate how much you should drink. A new study dove into this very topic testing individuals after exercise. Up to about a whole day afterwards, those going off of thirst alone were still in a slightly dehydrated state. If those individuals then went into another practice the next day already dehydrated, that will only continue to add to that dehydration. It can be a slippery slope if not mindful. Make sure you try to keep an eye on your weight changes and at a minimum get that 1 bottle per pound drank.

    Putting it all together

    Your baseline hydration needs are to drink half your body weight (pounds) in ounces of fluid. For example, a 180 pound individual would have a baseline need of 90oz of water per day. The fluid to replace the sweat from their workout gets added onto that. So, if they lost two pounds while practicing, they would need an extra two bottles (32oz) of fluid. This brings their daily total up to 122oz. It might seem like a lot at first but if you gradually build your fluid intake up you’ll start to notice the difference. Enjoy all the benefits of improved performance and decreasing your risk of those annoying soft tissue tweaks.

    Study referenced: click here

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  • Carbs, Inflammation, Recovery, Wellness

    Inflammation from too much sugar and high fructose corn syrup

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

    Types of sugar

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

    Inflammation can be caused by consuming too much added sugar. High fructose corn syrup especially can increase inflammation in the body.

    Inflammation effects

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

    Sources of high fructose corn syrup

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

    Strategies to reduce inflammation

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

    Study referenced: click here

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  • 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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  • Alcohol, Body Composition, Hydration, Inflammation, Injury, Performance, Recovery, Sleep, Wellness

    Alcohol and its impact on your health goals

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

    Alcohol prevents quality sleep

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

    Alcohol is a part of many social settings and regularly abound. Just because it's common doesn't mean it isn't without negative effects.

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

    Body composition, recovery and injury

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

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

    Alcohol is not hydrating

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

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

    Athletic Brewing – non-alcoholic option

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

    Overview

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

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

    Reference: click here

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  • Inflammation, Performance, Recovery, Supplements, Vitamins/ Minerals, Weight

    Your vitamin D levels could be impacted by your weight

    The popularity of vitamin D has skyrocketed here the past year or so! Justifiably so as well due to how many benefits it appears able to provide. This popularity times up with a lot of research that has been coming out on vitamin D touting those benefits. Similar to how cauliflower appears to be able to become just about anything, vitamin D is able to be involved in seemingly everything. Having so much potential benefit it’s important to ensure adequate amounts are being consumed. The tricky part though is that not everyone is as responsive to the same amount of intake.

    Benefits of vitamin D

    There is a whole list of benefits able to be provided but I want to highlight a few of the main ones. One of the original benefits noted comes from vitamin D’s ability to aid calcium absorption. As a result, there is a big role being played in keeping bones strong and decreasing risk of fractures. Growing numbers of studies are also showing the benefits on muscles themselves. Vitamin D can help to ensure proper muscle contraction which is obviously very important for athletes as well as regular daily functions. It also helps with overall muscle soreness. Those with insufficient levels tend to report increased soreness and worse recovery after workouts and day to day. Nobody enjoys being sore!

    An additional area that vitamin D can play a major role in is with the immune system. It is essential at keeping the system by aiding the production of proteins in the body that can help fight off inflammation and other problems. A lot of attention was getting drawn to vitamin D especially when COVID was at its peak. For athletes, a strong immune system ensures not missing any playing time due to being sick. For the rest of us it means we are able to feel good more frequently and not be slowed down. Just like with soreness, nobody likes being sick!

    Sources of vitamin D

    Vitamin D provides a lot of great benefits for the body. How much someone weighs could impact the body's ability to absorb it though.

    Now that we know the benefits, we want to make sure that we are getting enough to receive all of the benefits. There aren’t a ton of food sources necessarily as many products need to be fortified with vitamin D but here are some of the top items:

    • Fatty fish
    • Egg yolks
    • Fortified cereal
    • Fortified milk/dairy
    • Fortified orange juice

    Outside of food sources though, the sun is a main provider. This is why those who live further away from the equator tend to have lower levels. Individuals who spend more time indoors also run into the same problem. You want to be mindful of how much sun exposure you do get to avoid potential harm from that but a little bit each day is wonderful.

    How does weight play a role?

    A new interesting correlation has started to arise revolving around one’s weight and vitamin D levels. It appears that heavier individuals may have a tough time absorbing vitamin D and getting their levels to increase. As a result, extra attention needs to be placed to avoid deficiency. For larger individuals, supplementation should be considered at a higher dose to help increase those levels appropriately. Extra supplementation is a lot safer than extra sun.

    Regardless of one’s weight though, regular testing is highly recommended and incredibly beneficial. Without knowing where the starting point is it’s tough to know what actions should be taken. Generally speaking, most individuals can benefit from a quality vitamin D supplement. But again, the specific dosage will depend on one’s starting level and now perhaps on their weight as well. 

    Study referenced: click here

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