Supplements
-
Can magnesium improve exercise performance?
Last week we talked about magnesium and health. This week we answer the next logical question: Can magnesium improve exercise performance? What is magnesium? As a reminder, magnesium is an essential mineral present mainly in bone and other tissues in the body. Magnesium and exercise As seen in the previous article, magnesium is involved in many functions in the body, including energy metabolism, bone development, muscle contraction and relaxation. Magnesium can bind to adenosine triphosphate (ATP), which is the energy currency in the body (1). It can also bind enzymes that act on RNA and DNA (2). In addition, magnesium is involved in the balance of other essential elements in…
-
Pre-workout supplements
Pre-workout supplements are among the most heavily-marketed products targeted to recreational and elite athletes. In this article we will discuss if they work and if they are safe. What are pre-workout supplements? Also known as multi-ingredient pre-workout supplements, these are products designed to be taken before exercise to enhance performance. They typically contain several ingredients in various quantities which are sometimes undisclosed and marked as “proprietary blends” (1, 2, 3). Common ingredients Common ingredients in pre-workout supplements include caffeine, creatine and beta-alanine (2, 3), branched-chain amino acids (BCAAs), nitrates (2), citrulline, taurine, tyrosine and B vitamins (3). Jagim et al. analysed 100 pre-workout products and found that, in average, they…
-
Should you take BCAAs?
Branched-chain amino acids (BCAAs) is the name given to three of the nine essential amino acids. BCAAs are sold as a sports supplement to increase muscle synthesis and recovery. Today we answer the question: Should you take BCAAs? What are BCAAs? BCAAs or branched-chain amino acids are leucine, isoleucine and valine. They are essential amino acids (EAAs), meaning they cannot be made by our bodies and must be taken from the diet. Unlike other amino acids, BCAAs are not metabolised in the liver (1, 2) but in skeletal muscle (2). They can be oxidised and used as energy (2, 3). BCAA supplements are commonly used in athletic populations. Most supplements…
-
Vitamin D and athletic performance
Vitamin D, the sunshine vitamin, is well known for its role in bone health. Other roles include muscular and immune function, hence the interest for studying vitamin D and athletic performance. What is vitamin D Vitamin D is an essential fat-soluble vitamin (1). The active form of vitamin D is 1,25-dihydroxycholecaciferol (a.k.a. 1,25-dihydroxivitamin D) (2, 3), which interacts with vitamin D receptors (VDRs) (1). Sources of vitamin D Most of the vitamin D we get (80-90%, 4) is synthesised in our bodies from 7-dehydrocholesterol (2) after exposure to ultraviolet B (UVB) radiation from the sun (2, 4). The remaining 10-20% is obtained from the diet (4). Sunshine The actual amount…
-
What is glycine?
If you remember chemistry or biochemistry from high school, the word glycine might ring a bell. If not, read on to answer the question: what is glycine? What is glycine? Glycine is the simplest amino acid. Amino acids are chemical compounds that contain an amino group (NH2) and carboxyl group (-COOH). The chain between is composed of carbon and hydrogen atoms and its length defines the amino acid. Amino acids are the building blocks of all proteins. Amino acids are normally categorised in non-essential (produced by our bodies) and essential (which must be consumed in our diets). Glycine is a non-essential amino acid; however to be more exact it should…
-
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…
-
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…
-
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.…
-
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…
-
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…
