ARTICLES

As we’re entering the summer months, hydration becomes a greater importance to support thermoregulation during warmer climates. Many athletes grasp the idea that you should consume more fluid to offset fluid losses via sweat. However, many athletes forget sodium. Therefore, exercise associated hyponatremia (EAH) can occur, i.e. low blood sodium levels. Small sodium deficits won’t

What are the key factors that negatively impact performance (and health) during ultra-endurance events (> 6 hours)? A recent meta analysis by Martinez-Sanz (2020) aimed to answer this question concerning both the possible/probable nutritional and medical complications experienced during competition. Ultimately, if we can identify the risk factors, we can navigate through them accordingly to

This week, we investigate the calorie need of building muscle in elite athletes. The fundamentals of building muscle can be broken down into three key areas: 1) Training (progressive overload).2) Energy intake (calories).3) Protein intake. If one criterion is not met, then your muscle building potential will be limited. Of which, energy intake is an

Athletes who undergo very high training loads frequently complain of gastrointestinal distress. It’s been reported that 46% and 54% of elite athletes experience upper and lower gastrointestinal discomfort. Of which these numbers increase to 53% and 60% during competition. These gut issues are commonly associated with the reduced blood flow to the gut during exercise

There’s compelling research indicating that high carbohydrate diets enhance exercise capacity in endurance athletes.On the other hand, acute exercise studies have shown that performing endurance based exercise under low carbohydrate availably (train low) can enhance the endurance adaptation.This is typically achieved by training and recovering in the absence of carbohydrates.A major drawback of train low

Creatine Monohydrate is a widely researched and used supplement for athletes looking to improve their athletic performance. Although unnecessary, creatine supplementation is typically split into two phases: 1) A loading phase which increases creatine stores within the muscle by ~20-40%.2) A maintenance phase which maintains this elevation in muscle creatine content. It’s advised after a