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Sports Performance

Ep. 84 – Dedication to Education: Ultra-Fast Recovery From Sports [Games and Competition]

Today, we’re looking into the science of ultra-fast recovery post games…I want you to start thinking of your recovery phase as the start of your fuelling phase for the next session or game – they’re always interlinked. When it comes to our main priority, we’re talking about carbohydrates and glycogen replenishment. Unlike protein, the period

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Sports Performance

Ep. 82 – Dedication to Education: The History of Sports Nutrition

Today, we’re rolling back the clocks to 1892 to look at one of the first studies that kicked off the performance nutrition world… The study was entitled ‘The value of sugar and the effect of smoking on muscular work’. From this title alone, we can get an idea of where this is going…and 128 years

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Sports Performance

Ep. 79 – Dedication to Education: How Much Alcohol Blunts Muscle Growth?

Today we cover a very timely topic when it comes to making gains over Xmas. More specifically, making gains when you’re on the drink… I.e. how many cervezas can you ingest before it starts to become detrimental to size #SizeIsThePrize In a 2014 study by Parr et al, 8 active males completed three testing days. On

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Sports Performance

Ep. 80 – Dedication to Education: Why Do We Get Hangovers?

As getting ‘shift faced’ is still a primary goal of many during the Xmas period, I thought it’d be fun continue the theme of alcohol consumption on daily life and performances… This time, we explore ‘the hangover’. As we all know, the hangover is a self inflicted misery to life that commences once blood alcohol

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Sports Performance

Ep. 77 – Dedication to Education: Muscle Growth during Rugby Preseasons

Today, we’re looking at some spanking new research surrounding a rugby players ability to build muscle in pre-season. If you play in any team sport, you’ll know that the pre-season period is a prime time to pack on slabs of mass.Well, not too fast…perhaps not. This was demonstrated by Morehen et al (2019) where they

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Sports Performance

Ep. 75 – Dedication to Education: Can the Taste of Caffeine Directly Improve Performance?

This week, we’re looking at some pretty nerdy developments surrounding caffeine. It’s been reported that approx. 75% of athletes use caffeine before competition to gain a host of benefits, such as; • Reduced perception of effort.• Reduced perception of pain.• Enhanced mood and mental alertness.• Reducing the performance decrease associated with sleep debt. Mechanistically (yes,

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Sports Performance

Ep. 74 – Dedication to Education: 68% of You suck at Sleeping

Today’s post is inspired by a recent insta poll regarding how much sleep you’re getting every night. Apparently, 68% of you are shafting yourselves by not getting enough… If you think about it, sleep takes up roughly 1/3rd of our lives, yet we completely overlook its importance. For optimal health and performance, we can’t over-prioritise

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Sports Performance

Ep. 73 – Dedication to Education: Brain Foods to Optimise Mental Performance During Games

Today we answer the question; 𝑪𝒂𝒏 𝒏𝒖𝒕𝒓𝒊𝒕𝒊𝒐𝒏 𝒊𝒎𝒑𝒂𝒄𝒕 𝒚𝒐𝒖𝒓 𝒅𝒆𝒄𝒊𝒔𝒊𝒐𝒏 𝒎𝒂𝒌𝒊𝒏𝒈 𝒑𝒓𝒐𝒄𝒆𝒔𝒔 𝒅𝒖𝒓𝒊𝒏𝒈 𝒂 𝒈𝒂𝒎𝒆? In short, yes! There are several possibilities where inadequate nutrition can impact mental performance, characterized as; increased perceived exertion (RPE), or loss of skills and cognitive abilities. These possibilities are centered on brain function and the central nervous system (CNS)…

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Sports Performance

Ep. 71 – Dedication to Education: Mashed Potato Improves Cycling Performance!

In the world of modern day sports nutrition, there’s much debate and confusion surrounding topics looking to enhance performance. That being said, two certainties exist that I hope we can all agree on; 1) You should always follow a food first approach and not prioritise supplements.2) Carbohydrates drive exercise performance and are rate limiting to

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