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Product review: YoPRO Perform yoghurt
YoPRO Perform yoghurt is a great high protein, low fat, no added sugar post-workout snack for active individuals. With 20 grams of protein per serve, it is possibly the highest protein per serve option in the market. YoPRO Perform As their name imply, YoPRO Perform yoghurt is specifically formulated as a post-workout snack. The Perform range also includes nut protein bars, not included in this review. Like the original YoPRO line of yoghurt, all Perform products are high in protein (20 grams per serve), low in fat and have no added sugars. In addition, YoPRO Perform yoghurts have branched-chain amino acids (BCAAs) and probiotics. These yoghurts are currently available at…
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Why do we keep breaking World and Olympic records?
If you watched the Tokyo 2020 Olympic games you would have noticed there were many records broken, often by the same athlete. Why do we keep breaking World and Olympic records? Of course there is no one answer to this question and this is not meant to be a prescriptive article, but more of a thought process around the fact that records are broken all the time. The great and humble Georges St Pierre said that MMA fighters of today are better than fighters of his generation and future fighters will be better than current ones. It is a fact of sports because all the disciplines that support athletic performance…
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Exercise, gut health and gastrointestinal issues
Exercise is generally regarded as beneficial for health. Gut health is not an exception, athletes tend to have microbiomes with increased composition and/or function. However, too much exercise can be detrimental. This is an overview on exercise, gut health and gastrointestinal issues. Exercise and gut health Most people will agree that exercising is beneficial for health. When comparing the microbiomes of exercising individuals (including athletes) with those of sedentary individuals, scientists have found: More bacterial diversity and/or richness, generally regarded as beneficial to health More short-chain fatty acid (SCFA) metabolic pathways, important for intestinal integrity and other aspects of health Increased metabolic pathways of amino acids (including branched-chain amino acid,…
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Protein requirements for female athletes
Are protein requirements for female athletes the same than those of male athletes? Although it makes sense to think that body composition, energy metabolism and sex hormones may play a role in nutrient requirements, there are no fast and hard rules, but sensible guidelines as detailed below. Protein requirements for female athletes In theory, female athletes should have slightly lower protein requirements than their male counterparts because oestrogen causes exercising female bodies to increase fatty acid oxidation and decrease amino acid (and carbohydrate) oxidation (1, 2). Moreover, protein catabolism is higher in the luteal phase when oestrogen and progesterone are high (1). On the other hand, some studies seem to…
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Muscle cramps during exercise
Muscle cramps during exercise are relatively common and have been investigated for decades but remain a mystery. Scientists have identified potential risk factors, causes and solutions but evidence is not very solid. Exercise-associated muscle cramps Also known as EAMC, these are cramps that happen during or immediately after exercise (1, 2). Muscle cramps occur in a wide range of athletes participating in a variety of disciplines. These are most commonly reported in endurance-type sports and team sports (1) although this could be due to research bias. EMAC are usually a minor inconvenience but they can vary in intensity and duration, with a very small percentage of the population experiencing severe…
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Nitrate and exercise performance
Nitrate and exercise performance is one of the most studied topics in sports nutrition. Nitrate is one of the handful of ergogenic substances with solid evidence behind them. Keep reading to find out what is nitrate, its roles in the body and how it can benefit your athletic endeavours. What is nitrate Nitrate (NO3−) is an anion, i.e. a molecule with more electrons than protons. Nitrate is naturally found in plant foods such as leafy greens and root vegetables, including lettuce, spinach, rocket, celery and beetroot (1, 2). The role of nitrate in the body Some of the nitrate taken in the diet is converted to nitric oxide (NO) (1,…
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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…
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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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