-
The post-workout meal
By definition, the post-workout meal is whatever an athlete consumes after exercising. The main purpose of this meal is to help with repair and recovery. The post-workout meal The purpose of the post-exercise meal is to replenish: Timing Out of the 3 goals of the post-workout meal, the most pressing is rehydration. Replenishing fluids and electrolytes lost via sweat should be as quickly as possible after training or competition to prevent detrimental health consequences. The replenishment of both glycogen and muscle protein happens in the several hours after exercise. For example, the “anabolic window”, i.e. the period of time in which protein turnover is maximised in the muscles after exercise…
-
Why bodyweight matters in sport
In recent years, there has been a tendency away from measuring bodyweight in the general population and within sport. While it is true that obsessing with the number on the scale can be detrimental to mental health and overall health by extension, there are several reasons why bodyweight matters in sport. In this article we will use the terms bodyweight, weight and mass interchangeably, with full knowledge that mass is the correct term. Why bodyweight matters in sport Weight and body fat percentage are not necessarily proxies for exercise performance. However, this does not mean getting on the scales is useless. Below are some of the several aspects of sport…
-
How to adjust carbohydrate intake
How to adjust carbohydrate intake is the third article in this short series dedicated to this important source of fuel for physical activity. We have described what are carbohydrates and the use of carbohydrate for sports. In theory, carbohydrate requirements can be calculated knowing a few variables, however in practice there is often a mismatch between estimated and actual requirements. Sources of mismatch Wrong calculations Biological factors These include insulin sensitivity and glucose oxidation rates, which will determine how much carbohydrate the athlete can actually use for fuel. Health conditions Actual vs predicted output In many cases, this is the biggest source of mismatch. Some athletes can predict with a…
-
Carbohydrate for sports
The use of carbohydrate for sports has been well-known for several decades. The amount and timing of carbohydrate intake depends on many factors, including the duration, intensity and type of exercise. Roles of carbohydrate in sport As seen in the previous article, the main role of carbohydrate in the body is the production of energy. During exercise, this can translate to: In the time between training or competition bouts, carbohydrate intake is important to: The amount of carbohydrate an athlete requires during and around exercise depends on several factors: It is important to mention the fact that the individual factors listed above can change with habits. When it comes to…
-
Making weight for BJJ
Competing in combat disciplines and other weight category sports require athletes to make weight. In this article we’ll explore what are the challenges and common mistakes when making weight for BJJ. What is making weight? In many sports, including combat disciplines, athletes compete in weight categories (a.k.a. classes) with the purpose of making competition more fair. The actual categories depend on the sport and other factors such as the affiliation or type of event (e.g. Olympic Games vs world championship). Making weight refers to the process of manipulating an athlete’s weight to fall within the limits of their weight class. This usually involves losing weight as it is advantageous for…
-
Training the gut
Training the gut is a sports nutrition strategy designed to allow athletes to handle increased amounts of food and fluid to meet their training and competition requirements. Gastrointestinal symptoms Many athletes, particularly those participating in intense and/or prolonged exercise, suffer from gastrointestinal (GI) discomfort. The symptoms are highly individual and can include bloating, abdominal cramping, diarrhea and vomiting (1, 2). On the most severe end of the spectrum, athletes may experience ischemic colitis and small bowel infarctions, which may require surgical resection (2). Regardless of severity, GI symptoms can certainly affect both performance and recovery (2). Factors The following factors play a role in the development of gastrointestinal symptoms in…
-
Sleep and nutrition in athletes
Sleep and nutrition in athletes is an often overlooked aspect of recovery and performance. In this article, we explore the multiple factors that can affect an athlete’s sleep quality and quantity. Sleep in athletes Many athletes suffer from sleep issues, including short duration of sleep (a.k.a. sleep deprivation) and sleep disturbances (e.g. insomnia, waking up at night) (1, 2). The factors that may contribute to sleep issues in athletes include: Muscle soreness (1) and pain Intense training (1) Early or late training sessions or competition (2, 3, 4) Poor sleep hygiene, including screen use close to bedtime (2, 3) Stress, nerves and/or anxiety due to competition or other reasons (2,…
-
Nutrient timing
Nutrient timing guidelines are based on the observation that certain nutrients taken at particular times surrounding exercise can improve athletic performance and training adaptations. Nutrient intake is not only necessary for use as fuel during exercise but also necessary for recovery, tissue repair, muscle growth, bone remodelling, immune function, good mood, etc. Generally speaking, you can divide 3 stages: pre, during and post. However, for many athletes there is a blurring of stages as the post-exercise period from one session becomes the pre-exercise period of the next session. Nutrient intake is essential in the pre and post stages, and in some cases during sessions. But it’s not enough with eating…
-
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…
-
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…
