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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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Eating in Israel for fuel and pleasure 2023
This is an update on my previous article eating in Israel for fuel and pleasure based on my experience in a Krav Maga training camp, one of the top travel experiences in my life. This time my expectations were high, but my focus was different. The first trip was for an Immersion camp, open to people of all levels. This means training was not super intense. In addition, more than 20 people were from my gym in Sydney, so I felt less social anxiety. This time, I attended an Advanced Instructor Training program, so I knew it would be more technical and intense. We were only 4 Australians attending. Based…
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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…
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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…
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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,…
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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…
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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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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…
