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Sports Performance

Ep. 124 – Dedication to Education: The Supercharged Sleep Toolbox for Athletes to Maximise Performance

I think it’s safe to say that sleep quality and quantity is a fundamental performance tool that is greatly under-utilised by athletes. It’s been very well established that sleep is vital for both brain and body and plays a large role in mental and physical well-being. Sleep loss impairs cognition, learning and memory retention, disruption of growth

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Sports Performance

Ep. 122 – Dedication to Education: How Dieting Can Make the Lean Fatter

It’s been reported that approximately one third of people who lose weight on a diet will regain more weight than they originally lost. Therefore, it’s been highlighted that we don’t necessarily have a weight loss problem; we have a weight maintenance problem. In the overweight and obese, this is largely down to the obesogenic environment,

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Sports Performance

Ep. 121 – Dedication to Education: Sodium Citrate – An Unknown Supplement To Win Matches?

Today, we examine a supplement that not many of you would have come across… Sodium Citrate. Long story short, it’s very similar to Sodium Bicarbonate (SB) but without the nasty gastrointestinal issues (kinda). SB is an extracellular buffer (outside of the muscle) that serves as an ‘alkalizing agent’ to improve performance during intermittent type exercise

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Sports Performance

Ep. 120 – Dedication to Education: The 7-Day Strategy To Abolish Gut Issues In Endurance Athletes

30-50% of endurance athletes experience gastrointestinal issues whilst training and competing. This can lead to underperformance and in some cases, the inability to complete an event or training session. Previous #D2EW episodes have covered how to mitigate gut issues on race day – such as training the gut prior and following appropriate fuelling strategies during. But are

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Sports Performance

Ep. 119 – Dedication to Education: To Reverse Diet Or To Not Reverse Diet?

It’s been incredibly well documented that a fat loss phases involve a calorie restriction – This is fat loss 101, simply consume fewer calories than you expend. Albeit sometimes isn’t so simple. Actually, most of the time… However, once your fat loss phase has finished and you’re at the desired bodyweight or body composition that

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Sports Performance

Ep. 118 – Dedication to Education: Training The Gut For Endurance Athletes

Last week, we found that higher carbohydrate intakes (90-120g/hour) during ultra-endurance exercise are beneficial for optimising performance and recovery. This however is only beneficial if the gut can tolerate this quantity of carbohydrates during exercise. It’s been very well established that high amounts of carbs and fluid during exercise can cause gastrointestinal distress (GI) and

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Sports Performance

Ep. 117 – Dedication to Education: The Impact of 120g/hour of Carbs on Mountain Marathon Runners

Carbohydrates are an incredibly important performance enhancing nutrient when it comes to supporting performance. Your carb intake is very much dependent on the type, duration and intensity of your sport. I.e. the greater the duration or higher the intensity, the more carbs you need. When it comes to ultra-endurance events where you’re running or cycling

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Sports Performance

Ep. 115 – Dedication to Education: Does Muscle Damage Impair Fuelling?

It’s been well established that a high carb diet is needed to fuel performance. Once the competition, game or training session has finished, it’s highly advised that you consume carbohydrates to start replenishing the fuel used. Under normal circumstances, rates of glycogen replenishment post exercise becomes accelerated due to the muscle ability to uptake more carbohydrates on

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Sports Performance

Ep. 111 – Dedication to Education: The Main Reason You Can’t Drop Body Fat.

Today, we address the elephant in the room… ‘I’ve hit a fat loss plateau’‘My metabolism is damaged’ Granted, you do get metabolic adaptation to weight loss which can vary from person to person and cause rates of fat loss to decline. However, there’s a more prominent issue as to why you’re not making progress…your inability to track your

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