performance

  • 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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  • 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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  • Performance, Sleep, Wellness

    The Sleep-Cholesterol Connection: Unlocking Athletic Performance and Health

    As an athlete, you dedicate countless hours to training, fine-tuning your diet, and ensuring your body is primed for optimal performance. Yet, there is one crucial factor that often goes overlooked: sleep. While it may seem counterintuitive, sleep plays a significant role in your athletic performance and overall health. In this article, we’ll explore the importance of sleep for athletes, focusing on its impact on cholesterol levels and the consequences of poor sleep and snoring.

    The Link Between Sleep and Cholesterol

    A recent study published in the Journal of Lipids in Health and Disease sheds light on the fascinating connection between sleep and cholesterol metabolism. Cholesterol, a waxy substance found in our blood, is crucial for the production of hormones, vitamin D, and the building of cell membranes. However, elevated cholesterol levels can lead to atherosclerosis, a condition characterized by the buildup of plaque in our arteries, restricting blood flow and increasing the risk of heart disease.

    The study found that individuals who experienced poor sleep quality and duration had higher levels of total cholesterol, LDL (generally bad) cholesterol, and triglycerides, while their levels of HDL (good) cholesterol were lower. In essence, inadequate sleep can disrupt your cholesterol balance, potentially putting your cardiovascular health at risk.

    Sleep can impact a wide range of aspects in one's health and performance. One of which is cholesterol and the harm of inadequate sleep.

    Effects of Poor Sleep on Athletic Performance

    Sleep is the ultimate recovery tool for athletes. During deep sleep, our bodies release growth hormone, which aids in muscle repair and growth. This is why skimping on sleep can hinder your athletic performance in several ways:

    1. Reduced Energy Levels: Insufficient sleep negatively affects our energy metabolism. As a result, athletes may experience decreased endurance, slower reaction times, and impaired decision-making abilities, leading to subpar performance on the field or court.
    2. Impaired Recovery: Sleep deprivation interferes with the body’s ability to recover from intense training sessions. This can prolong muscle soreness and increase the risk of injuries, hindering an athlete’s progress and overall performance.
    3. Increased Injury Risk: Poor sleep compromises your immune system, making you more susceptible to illness and injuries. A weakened immune system can lead to longer recovery times and potential setbacks in training schedules.

    Snoring: A Warning Sign

    One common sleep-related issue among many athletes (and non-athletes) is snoring. Snoring occurs when the flow of air through the mouth and nose is partially blocked during sleep. It may seem harmless, but it can have significant implications for both athletic performance and cardiovascular health.

    Sleep can impact a wide range of aspects in one's health and performance. One of which is cholesterol and the harm of inadequate sleep.

    Snoring is often associated with sleep apnea, a condition where breathing repeatedly stops and starts during sleep. Sleep apnea can lead to fragmented sleep, leaving individuals feeling tired even after seemingly adequate rest. Here’s why athletes in particular should pay attention to snoring:

    1. Decreased Oxygen Intake: Snoring and sleep apnea can cause brief interruptions in breathing, leading to decreased oxygen intake during sleep. It shouldn’t come as a surprise that less oxygen is a bad thing! This can negatively impact an athlete’s endurance and cardiovascular performance.
    2. Increased Blood Pressure: Sleep apnea has been linked to elevated blood pressure levels. High blood pressure can strain the heart and blood vessels, increasing the risk of heart disease and other cardiovascular complications.
    3. Impaired Recovery: Sleep apnea disrupts the restorative deep sleep stages, preventing athletes from getting the quality rest needed for optimal recovery and muscle repair.

    Cholesterol and Sleep Wrap Up

    As an athlete, you strive for excellence in your performance and overall well-being. By recognizing the importance of sleep, you can unlock a powerful tool to achieve your goals. Adequate, high-quality sleep is crucial for maintaining healthy cholesterol levels, optimizing athletic performance, and reducing the risk of cardiovascular issues.

    To prioritize sleep, establish a consistent sleep schedule, create a relaxing bedtime routine, and ensure your sleep environment is comfortable and conducive to rest. If you or someone you know snores worse than Snorlax or suspects sleep apnea, it’s essential to consult a healthcare professional who can provide proper diagnosis and recommend appropriate treatments.

    Remember, sleep is not a luxury; it is a vital component of your athletic journey. By giving your body the sleep it deserves, you’ll be well on your way to reaching new heights in performance and enjoying long-term health and vitality.

    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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  • Performance, Vitamins/ Minerals, Wellness

    Micronutrients Are Small With Big Impact On Performance

    Micronutrients may be small things but they have a big impact on your overall wellness and physical performance.

    Micronutrients are essential vitamins and minerals that the body needs in small amounts to function properly. While small in amounts/size they pack a big punch. They play a role in many bodily processes, including energy production, muscle function, and immune system health. Athletes are at an increased risk of micronutrient deficiency due to the demands of training and competition in some situations. This can lead to a number of performance-limiting conditions, such as fatigue, muscle weakness, and impaired immune function.

    The research on the relationship between the different micronutrients and athletic performance is still evolving. Already there is an abundance of studies supporting the benefit of getting adequate amounts in overall health and wellness. While more research is still ongoing, it is clear that micronutrients play an important role in athletic performance. Athletes who want to optimize their performance should make sure to consume a balanced diet that includes plenty of fruits, vegetables, proteins, whole grains and quality fats. 

    Specific Micronutrients and Athletic Performance

    In addition to the general benefits of consuming a balanced diet, there are a number of specific micronutrients that have been shown to be beneficial for athletic performance. These include:

    • Vitamin C: Vitamin C is an antioxidant that helps protect cells from damage. It is also involved in the production of collagen, which is a protein that helps to keep tendons and ligaments healthy.
    • Iron: Iron is a mineral that is involved in the production of red blood cells, which carry oxygen to the muscles. Vegans and vegetarians need to be especially mindful of this.
    • Calcium: Calcium is essential for strong bones and muscles. It is also involved in the transmission of nerve impulses, which is important for coordination and balance.
    • Magnesium: Magnesium is involved in a number of bodily processes, including energy production, nerve function and aiding melatonin regulation.
    • Zinc: Zinc is essential for immune function and wound healing. It is also involved in the production of testosterone, a hormone that is important for muscle growth and strength.

    These are just a few examples. The big take away from this is how each micronutrient is involved in its own unique way to help you. On the surface it may seem as though not getting enough zinc isn’t a huge deal. Especially if hitting all the other nutrients, right? We’ll let you be the judge when you are struggling with healing a wound and building muscle.

    How To Get Enough Micronutrients

    The best way to get enough micronutrients is to eat a balanced diet that includes plenty of fruits, vegetables, whole grains, protein and quality fats. You should also avoid processed foods, which are often low in micronutrients and high in unhealthy fats and unnecessary sugar. If you are concerned that you may not be getting enough micronutrients, you may want to consider taking a daily multivitamin supplement. Or better yet get your levels tested and then be able to supplement specifically what you’re deficient in. 

    Micronutrients may be small things but they have a big impact on your overall wellness and physical performance.

    Conclusion

    Micronutrients play an important role in athletic performance. Athletes who want to optimize their performance should make sure to consume a balanced diet that includes a wide variety of different whole foods. A varied diet means varied nutrients which increases the odds of hitting those needs. In certain situations, a multivitamin can help. That being said, to answer a question I’m sure at least one of you reading this will think…. no. Taking a multivitamin does not mean you can skip your fruit and veggies!

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

    Dietary Nitrate Could Help You Train and Play Better.

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

    How Does Dietary Nitrate Work?

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

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

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

    Anaerobic Exercise Performance

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

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

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

    Aerobic Exercise Performance

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

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

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

    Safety and Sources of Dietary Nitrate

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

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

    How To Apply This Information

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

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

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

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

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

    Conclusion

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

    Study referenced: click here

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  • 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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  • Hydration, Performance, Weight, Wellness

    Sugary beverages impact on performance and well being

    In case you haven’t walked through the drink aisle of a grocery store lately, it’s absolutely loaded with options. From hundreds of types of water to sodas to sports drinks it’s a maze to navigate. Sugary beverages in particular are found in abundance everywhere you look. Both with actual sugar and those with sugar substitutes. Having so many options readily available it can be very confusing to know what to grab. Answering that has been a key area of focus in research to learn how these different drinks impact our health.

    Types of sugary beverages

    Options are certainly plentiful in this area. The most popular sugary beverages are sodas, sports drinks, energy drinks, coffee creamers and fruit juice. Each drink has its own reputation but one thing in common is that they all provide a type of sugar. Fruit juice is the biggest outlier in this group as it is a natural product containing extra nutrients in it. Compared to those with just added table sugar to it this does offer some additional benefits. These different sources of sugar have some slight differences in their impact on the body. Overall though it’s important to stay mindful of how much of each you are having.

    Sugary beverages are everywhere you turn. They can be beneficial at the right time and place but all day every day can have some negatives.

    Prevalence of sweetened beverages

    Everything in moderation is the popular saying. That is increasingly difficult for things such as sweetened beverages when they are so prevalent. Even for kids they’re present in popular snacks as well as school lunches. You have juice boxes, chocolate and strawberry milk in most cafeterias now-a-days. Like the fruit juice the milk has a lot of added benefits nutrient wise but these sources of added sugar can all add up. As we get older too constant advertisements for sports drinks, soda and energy drinks are very influential. You can’t walk anywhere without seeing a vending machine or store where a drink can be found. The convenience of powder water flavor packets also makes it even easier to travel with some added sugar. With these items so easily available it’s important to maintain awareness to avoid unintentionally overconsuming them.

    When to have them

    The goal of this isn’t to say avoid these items for the rest of your life. I just want to increase awareness to ensure you aren’t having too much accidentally. There are proper times and places for these sweetened beverages. Sports drinks being the main one if ideal for moments of intense physical activity. The body is in a state to utilize those extra sugars for performance. This is very different than drinking a Gatorade while being asked “Are you still watching?” by Netflix. Soda has a place as well and is a go-to item for a lot of endurance athletes. Flat soda can provide a little caffeine with some quick sugars that again the body is going to use for performance very well in this situation. General recommendations on when to limit these items is when not as active. Drinking sugary beverages (even those with sugar substitutes) 24/7 may result in some longer-term health complications.

    Negatives of sugary beverages

    Sugary beverages are everywhere you turn. They can be beneficial at the right time and place but all day every day can have some negatives.

    In case it needs to be reiterated, sugar in and of itself isn’t exactly the enemy. Constant consumption of sugar though does warrant some concern if not careful. The latest study referenced here dives into an overview of many studies looking at that impact. What this review found was a correlation between those who drank more sugar sweetened and artificially sweetened beverages and an increased risk of health complications. Specifically, the complications noted were hypertension, cardiovascular disease, diabetes and overall all-cause mortality (aka death). Across the board each type of sweetened beverage showed a greater risk of problems arising.

    One important piece to mention is that correlation does not equal causation. Simply because those who drank more of these beverages had more health issues doesn’t mean the beverages directly caused it. Sweetened beverages can actually increase hunger and result in eating more. Eating too much will result in weight gain and too much weight gain has been known to cause a wide array of issues. It’s important not to make too many strong claims as some media articles will spin this review to say. That being said it’s also a good reminder to stay mindful of what you’re drinking.

    To drink or throw away

    Like most things in life, moderation is key. If you are having sweetened beverages every single day for no reason other than enjoying the flavor it may be worth considering pulling back a bit. On the other hand if having one once in a blue moon, you likely don’t need to worry! Water is still the leader and should be a cornerstone of your overall hydration. Then depending on your training and energy needs some sweetened beverages may be worthwhile. This is intentional and strategic implementation though. Stay mindful and make sure not to be avoiding water.

    Study referenced: click here

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