Sports nutrition
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What is glycogen?
Glycogen is how our bodies store carbohydrate. It is predominantly stored in our muscles and liver and provides the glucose needed for exercise, particularly the high intensity type. What is glycogen? Glycogen is a branched polymer of glucose used as fuel storage. Plants store glucose in starch, we do it in glycogen (1). Most glycogen in the body is located in the muscle (~300-700g) and liver (~100-200g) (2, 3). Each gram of glycogen is stored in our muscles with 3-5g of water. Therefore, carbohydrate loading will lead to weight gain (3, 4). Roles of glycogen Some of the roles of glycogen include: Fuel source, providing carbohydrate to working muscles (2,…
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Book review: Eat Like An Athlete (Simone Austin)
Eat Like An Athlete is a book for active people who want to optimise their performance through healthy eating habits. The author Simone Austin is an advanced sports dietitian and an accredited practising dietitian. She has been the president of Sports Dietitians Australia (SDA) for many years and has worked with multiple sports teams in her home state of Victoria, Australia. She is also a media spokesperson for Dietitians Association of Australia (DAA). I’ve listened to Simone at many DAA and SDA conferences and I have spoken to her a few times. She is energetic, approachable and eloquent and this comes across in her writing. Eat Like An Athlete The…
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Nutrients to prevent and treat concussion
Concussion is a serious health risk for athletes participating in many sports including but not limited to contact disciplines. Learn how to protect yourself with nutrients to prevent and treat concussion. What is concussion? Concussion is an injury caused by direct or indirect impact to the head (1, 2), rapid acceleration or deacceleration, such as in motor vehicle accidents or intense changes in pressure (2). A concussion is a type of mild traumatic brain injury (mild TBI or mTBI) which causes short-term impairment in neurological function (1, 2). Concussion affects approximately 1 to 6 in 1000 people per year (2). Effects and symptoms of concussion The effects of a concussion…
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Exercising in the heat
Exercising in the heat represents a number of challenges for an athlete, ranging from discomfort to severe health threats. This is particularly relevant this year, as we approach the summer Olympic games in Tokyo, where temperature and other ambient conditions can be severe and non-predictable. Effects of heat on the body Our bodies function best at temperatures between 35 and 39°C (1). Exercise stress can result in exercise-induced gastrointestinal syndrome, which consists in decreased integrity and function of the gastrointestinal system. This condition is worsened when our core temperature goes up to 39°C. A compromised gut can, in turn, cause other issues such as bacteria entering the bloodstream, decreased nutrient…
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Recipe: Chocolate peanut butter protein shake
This recipe is for the chocolate + PB combo lovers out there. It is great as a post-workout drink if your next meal is a few hours away or can sub for breakfast as it is high in protein and reasonably filling. This shake can be made dairy-free depending on the protein powder you use. I used natural grass-fed whey protein isolate (WPI) from 180 Nutrition. I’m also a big fan of the True Protein natural WPI. For a dairy-free/vegan version, you can use pea or rice protein (or a blend) from one of the brands mentioned before. I used peanut butter powder from True Protein. Other supplement shops also…
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Product review: Revvies Energy Strips
Caffeine can be a useful tool in your arsenal to enhance athletic performance. Caffeine supplements come in many forms, all of which have pros and cons. Revvies Energy Strips deliver caffeine in a super convenient package. Revvies Energy Strips Revvies Energy Strips are a caffeine sports supplement. Each strip contains 40mg of caffeine, equivalent to about half a cup of coffee according to the manufacturer. If you have been following my posts on caffeine, you’ll notice that this is less than 1mg per kg of body weight for most of us. The strips are small and super light weight, so they can be carrier around in your bag or shorts.…
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Can caffeine harm performance?
Caffeine is a widely used supplement used to enhance performance in endurance, strength and combat sports. Today we’ll discuss the flip side: Can caffeine harm performance? What is caffeine? Caffeine is a substance that “occurs naturally in foods, such as coffee, tea and cocoa and has a long history of safe use as a mild stimulant. Products are also available with added caffeine, including cola-type soft drinks, formulated caffeinated beverages (energy drinks) and energy shots.”(1) How can caffeine harm performance? Physiological effects of caffeine Doses within the recommended doses of 3-6mg/kg of body weight can increase heart rate and blood pressure, diminish attention (2) and cause anxiety (3). Some supplements…
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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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Sports supplements intake in Australia
In this article we will look at some statistics regarding sports supplements intake in Australia. As you may know, sports supplements are widely consumed worldwide. They are taken by athletes and the general public for a variety of perceived or expected benefits. Sports supplements According to the Australia New Zealand Food Standards Code – Standard 2.9.4, a formulated supplementary sports foods is “a product that is specifically formulated to assist sports people in achieving specific nutritional or performance goals.” (1) Based on the same legislation, sports supplements may contain vitamins or minerals under certain restrictions, amino acids or other compounds used as a nutritive substance also under certain restrictions. Per…
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Protein timing and quantity for building muscle
Protein intake is essential for muscle synthesis and repair. The digestion process breaks down protein into amino acids, which are the building blocks of muscle and many other components of our body. We have explored protein quality in a previous article. Today we will focus on protein timing and quantity for building muscle. How much protein in total? The total protein requirement depends on many, many things. I won’t go into any detail in this article and just say the range is typically anywhere between 0.8 and 2 grams (g) of protein per kilogram (kg) of body weight. How much protein per meal? The optimal dose of protein for muscle…
