Fitness
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Effect of caffeine on sleep and recovery
Caffeine is a well-recognised performance-enhancing substance, but the effect of caffeine on athlete sleep and recovery is less known. Coffee and caffeine Caffeine is the most prominent component of coffee and the reason why most people who drink coffee do so. Caffeine is not only present in coffee but coffee is likely the most popular caffeine-containing item among other foods (e.g. tea, chocolate) and supplements (e.g. pre-workout, gums, tablets). As a reminder, the actual amount of caffeine in a cup of coffee varies depending on many factors (learn more in Coffee and health. However, most standard coffee drinks will contain somewhere between 65 and 120mg of caffeine. Caffeine metabolism As…
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Sodium in sports
At the population level, health authorities recommend limiting sodium intake to prevent chronic conditions. However, the role of sodium in sports is more complicated, as this electrolyte plays important roles related to performance and recovery. Roles of sodium As seen in the article How much salt is too much?, sodium has roles in the maintenance of plasma volume and transmission of nerve impulses. In addition, it is needed for muscle contraction and glucose transport into cells. As a reminder, glucose is essential for energy production during most types of exercise, as well as recovery post-exercise. Sodium in sports How do we lose sodium The main ways we lose sodium is…
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The effects of nutrients and exercise on mitochondria
The effects of nutrients and exercise on mitochondria, the energy-producing organelles in our bodies, may improve health and performance. What are mitochondria Mitochondria (plural of mitochondrion) are organelles located within all of our cells which are responsible for generating adenosine triphosphate (ATP), used for energy. They do so via various metabolic pathways, including the famous Krebs cycle, oxidative phosphorylation and fatty acid beta-oxidation (1, 2). Mitochondria also fulfil other roles, including intracellular signalling, cellular longevity regulation (3, 4, 5), calcium regulation, reactive oxygen species (ROS) generation, glucose and lipid metabolism (4). Mitochondria and health There are some genetically inherited mitochondrial health conditions, however their prevalence is low. Given the presence…
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How does alcohol affect exercise?
Within the realm of sports, alcohol has been viewed as a performance-enhancing drug, a rehydration beverage, a social lubricant and a post-event treat. Although it is generally understood that excess alcohol intake can be detrimental to health, the answer to “how does alcohol affect exercise?” is less clear. Alcohol consumption is a socially acceptable and expected aspect of team and other sports, and major alcoholic beverage brands often sponsor sports teams and events. Therefore, instead of pretending we can remove alcohol from athlete’s diets, it is more useful to identify which aspects of exercise can be affected by its intake. How does alcohol affect exercise? Energy balance Alcohol is a…
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Characteristics of master athletes
With increasing interest in health and wellbeing, the number of master athletes continues to increase. The characteristics of master athletes seem to indicate a net benefit of lifelong physical activity. What are master athletes? “Master” is a nice word to refer to older athletes. The actual cut-off date depends on the sport (and, in some cases, on the country) but in general anyone 35 years or over competing in sporting events can be considered a master athlete. Characteristics of master athletes Aerobic capacity Maximal aerobic capacity is measured using VO2max. Even though this declines with age, it is important to note that master athletes retain more aerobic capacity than sedentary…
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How to prevent and reduce DOMs
If you have ever engaged in exercise, chances are you have experienced delayed-onset muscle soreness, a.k.a. DOMs. In this article we explore how to prevent and reduce DOMs. What is DOMs Delayed-onset muscle soreness (DOMs) describes the tenderness and soreness that may be experienced after exercise. It normally peaks 24-72 hours after exercise and goes away after 5-7 days (1). DOMs typically occurs after performing exercises one is not used to (i.e. unaccustomed exercise) and/or eccentric exercise (i.e. controlled lengthening of muscles) (1, 2, 3). The most commonly cited potential causes for DOMs include lactate build-up in muscles, inflammation, muscle spasm, muscle/connective tissue damage, increased muscle temperature (1, 3). There…
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Book review: Lifespan (David Sinclair)
Lifespan: Why We Age – and Why We Don’t Have To is a remarkable book by Harvard professor David Sinclair. Sinclair postulates that aging is a disease and can be “cured” by activating the right pathways. The author David Sinclair is a Sydney-born biologist who earned his Bachelor of Science and PhD at the University of New South Wales (NSW). He is now a professor in the Department of Genetics and the co-director of the Paul F. Glenn Center for the Biology of Aging at Harvard Medical School. He also has a lab in his alma mater UNSW. His work focuses on aging and how to slow it down or…
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20 things to try in 2020
This is a different spin on new year’s resolutions, inspired by Gretchen Rubin. If you are keen on testing new stuff and/or building new healthy habits in the new year, here is a list of 20 things to try in 2020. Food and nutrition Eat a new fruit, vegetable, legume, nut or seed every month. Eat with friends or family at least 3 meals per week. Cook a meal at least once a week. Try a new cuisine. If you eat meat, buy it from an ethical butcher such as Feather and Bone or The Ethical Farmers. If you drink, do Dry July or Ocsober. If you don’t, give up…
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Caffeine for combat sports
Caffeine is one of the few ergogenic substances backed by science, but it has different effects depending on the type of exercise. While its effects on endurance and strength have been widely studied, the role of caffeine for combat sports remains relatively unknown. What are combat sports? Combat sports is a broad category of disciplines that involve one-to one fighting. This includes traditional martial arts, such as taekwondo and judo, but also boxing, Brazilian jiu jitsu, mixed martial arts (MMA) and fencing. Combat sports can involve grappling, striking, or a combination of both. Recommendations for caffeine supplementation Common recommendations for caffeine as a performance-enhancing supplement are 3-6mg per kg bodyweight…
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Product review: Edge Electrolytes
Hydration is very important for athletes but water alone is not enough; you need to replenish the electrolytes that are lost in sweat. Edge Electrolytes is a new product in the Australian market of hydration sports supplements. Read on to find out what is special about Edge. Edge Electrolytes The product is manufactured by Pure Aussie Sport and comes as a powder in single-serve sachets that can be bought individually or in boxes of 12. Edge is unique because it’s made with concentrated ocean water, which provides more than 70 essential minerals, including magnesium, sodium and potassium. If this doesn’t sound appealing to your tastebuds, you’ll be pleased to know…
