Macronutrients

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

    Beyond the Plateau: Rethinking the Idea of a Protein Limit

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

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

    The Study: Unraveling the Protein Limit Puzzle

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

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

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

    Dispelling the Myth of a Protein Ceiling

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

    Leucine Impact On Prolonged Anabolic Signaling

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

    Practical Implications for Athletes

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

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

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

    Limitations and Future Directions

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

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

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

    Takeaway for Athletes: Rethinking Protein Strategies

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

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

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

    Study referenced: click here

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  • Body Composition, Macronutrients, Muscle, Performance, Protein

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

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

    Protein Benchmark: One Gram per Pound of Body Weight

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

    Individual Protein Variations

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

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

    More Isn’t Always Better

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

    Timing Matters, but Quantity Comes First

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

    Spreading Out Protein Intake

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

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

    Ways to Incorporate More Protein

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

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

    Conclusion

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

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

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

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

    Understanding the Importance of Pre-Training Nutrition

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

    Carbohydrates: A Primary Energy Source

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

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

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

    Protein: Building Blocks for Muscle Repair

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

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

    Fats: A Source of Sustained Energy

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

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

    Hydration: The Foundation of Performance

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

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

    Pre-Training Timing: When and How Much?

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

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

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

    Individualization: Listen to Your Body

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

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

    Common Pitfalls to Avoid

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

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

    Conclusion

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

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

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

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

    Leucine: The Building Block of Muscle

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

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

    The Balance Between Building and Breaking Down

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

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

    Leucine and Protein Intake: A Dynamic Duo

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

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

    Age-Defying Benefits: Leucine Across the Lifespan

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

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

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

    Elevating Athletic Performance: The Leucine Advantage

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

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

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

    Incorporating Into Your Nutrition Strategy

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

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

    Study referenced: click here

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  • 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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  • Diets, Energy, Ketone, Macronutrients, Performance, Supplements

    Supplemental ketones impact on performance in rugby players

    Ketones are generally associated with ketogenic diets. These diets are very low in carbohydrates and are set up to have the body run primarily on fat as its fuel source. Running on fat results in the production of ketones as part of the process. Ketones have been found to provide a wide variety of potential benefits and has gained a lot of attention as a result. Now there are even supplements to help in theory provide those benefits without needing to follow a low carb diet itself. Always looking for an edge, athletes are getting curious as well to see its potential impact on performance.

    What are ketones used for

    One of the biggest misunderstandings with ketones is their impact on fat loss. While ketones are produced in greater amounts in low carb diets when the body is burning more fat, ketones themselves do not directly cause greater fat loss. Some people take ketones in hopes of improved body comp through increased fat loss but are typically left disappointed. Put simply, ketones primarily serve as an additional energy source for the body to use. While the body is utilizing those though, it impacts the metabolism and utilization of other nutrients.

    Impact on carbs, fat and lactate

    Carbs and fat are generally the two primary sources of energy that the body pulls from. During more intense exercise/activities, carbs become increasingly relied upon for that energy. That carb utilization during intense situations is also what produces lactate in the body. If too much lactate is produced and/or too much carbohydrate and it’s stored form glycogen are used, fatigue starts to set in. Preserving that carb/glycogen usage is an area of great interest due to the potential to theoretically allow for longer duration of training and greater performance.

    Ketones may have the potential to do just that. When the body is prioritizing ketones for energy, that means those glycogen stores are able to be preserved. That extra fuel tank could then be available for later in the game/competition to use while the opponents may be getting more fatigued. Ketones are also able to provide energy in a manner that doesn’t produce lactate. These two things are the main areas of interest for ketones during physical activity. While it sounds great in theory, does it actually translate to performance? 

    Performance effects with ketones

    In a recent study, professional rugby players but that to the test. Rugby is a sport that has a strong endurance/cardio component as well as intervals of high intensity anaerobic activities. They compared performance in a rugby style simulation when consuming a carbohydrate beverage versus a ketone beverage of equal calories. For 15-meter sprints and explosive strength tests, there wasn’t any noticeable difference between the two groups. Differences were noticed though with intermittent repeat drills of high intensity lasting ~15 seconds in total each time. Those with the ketone supplement completed the drill a split second quicker (15.53 vs. 15.86 seconds) on average. While a split second may not seem like a lot, at an elite level it can have a significant impact. Because of that, ketones are an area to continue keeping an eye on.

    Ketones used to be only available by ketogenic diets but now can be supplemented and may benefit performance shown recently in rugby players.

    If and when to try ketones

    Rule number one is no new foods/supplements on game day! You always want to test new things during practice and off days. Doing so allows for you to see how your body reacts without risking a poor performance during competition. Some people do experience upset stomachs when taking ketones so you will want to make sure you don’t fall into that category yourself. You know your body better than anyone so listen to it and see how you feel and respond. As with all supplements though, especially if an athlete who gets random performance drug tests, make sure it’s a third party tested product. If unsure please don’t hesitate to reach out to me as I’m more than happy to help check for you.

    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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  • Carbs, Diets, Energy, Macronutrients, Performance

    Carbohydrate periodization and timely restriction in endurance athletes

    The entire concept of carbohydrates has become an incredibly polarizing topic for some. There’s one end of the spectrum touting the benefits of high carb intake and carbo loading. On the other end is the low carb intake and the potential benefits of that. All too often lost in the conversation is the idea of carbohydrate periodization. There’s never a one-size fits all option so it’s important to be familiar with what the options are.

    What is carbohydrate periodization?

    In short, carbohydrate periodization is providing your body the proper amount of carbs at the proper time. Different situations call for different needs so it takes that into consideration. Carbohydrates are able to be digested quickly and provide energy quickly. This is great in moments of great energy needs and high intensity but it also keeps the body from burning fat. So, depending on your goals in that moment, more or less carb will be needed for the desired results.

    Carbohydrate periodization can be very beneficial in endurance athletes. The timing and application needs to be done properly though.

    When to have more carbs

    As mentioned previously, high intensity training is where additional carbs will come in handy. Without that quick energy on hand, it can be a bit tougher to hit those top speeds. Events where max performance is the goal is when added carbs are welcomed as well. This helps top off those carb stores, glycogen, to have a full fuel tank. The goal in these situations isn’t physiological adaptations but peak performance. Additional energy is always helpful when pushing your body to the limit and a higher carbohydrate periodization window here assists that.

    When to have less carbs

    First thing to clarify is that this isn’t referring to full on keto. That is different from carb periodization where some carbs are still being utilized. Windows for lower carbohydrate periodization is when more training adaptations are the focus. With most sports, having a solid aerobic fitness level is incredibly beneficial. An area to help improve aerobic fitness is by helping the body to potentially preserve its glycogen stores and utilize fat stores more. This will help prevent that fuel tank of glycogen from running out as quickly.

    Optimal times to aid these adaptations are during lower intensity trainings. The body isn’t necessarily having to pull that energy as quickly allowing it to utilize fat. Just like in practice itself, the more you do something the better you are at it. Same thing with the body here. The more the body has to pull from fat, the more easily it will be able to do that later on. By improving the body’s ability to use fat through those low carb sessions, in theory glycogen is able to be preserved to avoid fatiguing as quickly.

    Carbohydrate periodization in practice

    Just like you don’t do the exact same workout or training session every day, your nutrition should match that. The first step is understanding what the goal is for that day. Is it peak performance and high intensity or is it a true training session where the sole focus is on maximizing adaptation? Having some extra toast, bananas or pasta before a tougher session will help with that peak moment. Then the next less intense day, opting for more non-starchy veggies, nuts, seeds, avocados, olive oils will keep the carbs down and aid the adaptation to utilize fat stores. It’s an ebb and flow process but it all starts with understanding what is trying to be achieved. Regardless the carbs though, make sure you are hydrated beforehand with proper electrolytes.

    Study referenced: click here

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  • Carbs, Diets, Energy, Hydration, Macronutrients, Performance

    How your glycogen level and hydration are linked

    Glycogen is the body’s form of stored carbohydrates. It’s what the body is able to tap into and use for energy throughout the day and especially during workouts. There is a connection as well between one’s glycogen level and the body’s hydration. While there is still a lot to learn regarding this, there’s plenty to keep in mind. Especially if periodizing your nutrition between stretches of high and low carbohydrate intake.

    High glycogen level effects

    Having increased glycogen in the body is very beneficial in moments of increased activity. It’s similar to stating a long cross-country car ride with a topped off gas tank. As exercise goes on, the glycogen will continue to be used until it gets too low at which point the body will start to pump the brakes. While in the middle of a practice or a game you don’t want to be hitting the brakes so ensuring that extra glycogen is on hand can be very helpful.

    Glycogen level is a measure your body's stored carbs. Glycogen can cause your body to hold water along with it impacting hydration.

    Increasing glycogen levels is done primarily though the popular strategy most refer to as “carbo-loading”. This is done where ~48 hours before the event, carbohydrate intake is increased. Eating more carbs pushes the body to store a lot of that as glycogen, thus topping off the tank. The level of carbo-loading can vary depending on the event but the most popular ones include long endurance events. Ultra-marathon runners and long-distance cyclists such as during the Tour de France really utilize this. For shorter duration activities such as for sprinters, this strategy likely isn’t necessary. In fact, it could potentially be slightly detrimental due to the water effects we’ll discuss later.

    Low glycogen level effects

    While high glycogen levels have gotten a lot of attention in the past, we’re continuing to learn a lot of benefits that can be gained from low glycogen levels. Low glycogen benefits are gained from their impact on training adaptations. It’s not something to purposefully be done going into competition.

    Training with low glycogen can force the body to have to pull from its fat stores more. To keep the body going during the training session if glycogen isn’t available it has to keep getting energy from somewhere! Adding in some low glycogen sessions and increasing the body’s ability to pull from fat could in theory help to preserve glycogen stores in future events. With fat and glycogen being the two main sources of energy, having that flexibility is very beneficial. Low glycogen sends the signal to hit the brakes so if preserving that, longer training sessions can occur.

    Decreasing glycogen to create this state in the body can happen through two methods typically. One is by eating a low carb diet at strategic time points. As mentioned previously, glycogen is a stored version of carbs in the body. So, if not consuming carbs in the short term the body will still be pulling from the glycogen for a bit and the amount decreases. Another strategy is having two training sessions in a day. The first session is higher intensity to really drain the glycogen, then a second session after it is done while glycogen is still low. A workaround for this is sometimes doing a fasted training in the morning after an overnight fast while sleeping.

    Glycogen and hydration connection

    We know what glycogen can do performance and energy wise, now we can dive into how it can impact hydration. Specifically, the impact that it has on the body’s retention of fluid. On average, for each gram of glycogen, the body also holds 3-4 grams of water. As a result, carbo-loading can result in extra fluid being held on by the body. On the opposite end of the spectrum, low glycogen levels could result in less water being held onto.

    Due to the water retention component, glycogen levels can also impact your weight acutely. After a carbo-loading phase it can cause a noticeable increase in weight. While the benefit of the extra energy is great, it needs to be taken inconsideration of the negatives of being heavier. This is why it can be more negative for sprinters. Sprinters don’t need that extra energy on hand for short duration. If having that extra weight as well it could actually make it tougher to accelerate and hit/maintain top speed.

    How much glycogen is needed?

    Consideration needs to be taken for what type of event are you fueling for. That is where it all starts. Shorter events generally less than 2 hours long may not benefit from a traditional carbo-loading approach. Longer events on the other hand will likely benefit from all the extra energy possible. Regardless the event it’s important to make sure you are eating enough in general. But the amount of carbs can be adjusted for glycogen needs/goals. Consuming carbs 24/7 isn’t always the answer so make sure you are giving your body what it specifically needs for your goals. 

    Study referenced: click here

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  • Diets, Energy, Inflammation, Macronutrients, Recovery, Wellness

    Add some avocado to your life

    The idea of “super foods” gets thrown around a lot. Along the way many foods tend to cycle in and out of the label and avocado is one of them. Avocados have become incredibly popular but the reasonings as to why depends on why you ask. Some sing its praises due to its low carb content. Other’s love it for the great nutrients it contains. Then there are some that are hesitant about them due to their fat content. With such differing opinions and thoughts, it can be confusing to know what to think about this mysterious fruit.

    Avocado hype and the positives

    There is a lot to love about avocados which is what sparked the referenced study in the first place. They are a nutrient powerhouse that contain some vitamins that the majority of people struggle to get enough of. In particular, vitamin E and magnesium. The nutrients help to fight off inflammation in the body and aids melatonin production for sleep respectively.

    Keeping the good times rolling, avocados are also a solid source of fiber and potassium. Fiber is great at keeping a health gut microbiome which cannot be emphasize enough how important that is. The gut is one of the body’s first lines of defense to keep the bad stuff out and let the good stuff in. This ensures no inflammatory items are allowed in while the beneficial nutrients are, to keep the body in a fantastic state. Potassium wise avocados actually contain more potassium than bananas. Adequate potassium intake ensures optimal muscle contractions while also aiding blood pressure levels.

    Avocado is a great source of a variety of nutrients. There can be confusion about high fat foods but you can rest assured about avocado!

    Isn’t all the fat in avocado worrisome?

    This is a myth that has been around seemingly since the dawn of time. Eating fat is not bad! Your body requires fat and is needed for optimal nutrient absorption and hormone production. Without those things you’re going to have a bad time. It’s a good thing that avocados can fill that need for you then as avocado is one of the few fruits that is mostly made up of fat.

    The type of fat in avocados is particularly what makes them so popular by many people. Avocados are very high in unsaturated fats. Compared to saturated fats, unsaturated fats have been linked with better overall health benefits. They’ve been shown to help decrease inflammation in the body and aid in cholesterol improvements. These cardiovascular effects were the focal point of the recent study done. With the nutrients and unsaturated fat content of avocados it was expected to be clear cut benefits being seen.

    While the benefits weren’t as significant as one may expect, there were still some positive trends. HDL levels were shown to increase which is helpful at decreasing the risk of cardiovascular issues arising. In addition to that, oxidized LDL levels were decreased indicating overall stress in the body was decreased. Looking at potential impact on weight as well there wasn’t any indication that increase avocado consumption resulted in increased weight gain. Just reinforcing the fact that eating fat does not make one fat. Overall, there’s a lot of benefit coming from those avocados.

    Ways to incorporate more avocados

    Cauliflower is still the champion of being able to be converted into just about anything! Avocado though can still make some guest appearances. One of my favorite ways to mix them in is in smoothies. They don’t provide much of a flavor that would overpower anything and can add a wonderful creaminess to the smoothie. If wanting to get a bit wild though, there are avocado brownies and avocado ice cream which Tom Brady has been known to dabble with. All of these are great but sometimes too just plain avocado with a little salt on its own is perfect enough! With so many options, make sure you are trying to add a few into your rotation as well.

    Study referenced: click here

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