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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…
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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…
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How to strengthen your immune system
With the COVID-19 situation in full swing many people are wondering what they can do to prevent getting sick. While hygiene and social distancing are the main recommendations, it is also important to know how to strengthen your immune system to be more resilient to this or any other infection. What is the immune system? The immune system is the name we give to all the parts of our bodies that are involved in defending us against pathogens (things that make us sick), repairing injured tissues, and keeping abnormal growths and self-attacks in check. This includes whole organs such as the skin, cells such as B cells and T cells,…
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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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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…
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Eating in Israel for fuel and pleasure
I recently came back from a week-long Krav Maga training camp in Israel. This was my first time in Israel and my first time participating in a training camp of any kind. However, I had an idea of the format and intensity based on the instructors course I did in February. I had also done some research on food availability and pricing in Tel Aviv. This post summarises my experience on eating in Israel for fuel and pleasure. Previous experience My previous experience with Israeli cuisine included shawarma, shakshuka, hummus and falafel. However, I was unsure of how much better they’d be in their county of origin. On the other…
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