Are extreme glycogen loading protocols necessary?
Mysportscience
by Asker Jeukendrup
2w ago
Glycogen is essential for high intensity exercise performance. A review concluded that elevated glycogen concentration can improve performance by 2-3% and endurance capacity by 15-25%. Muscle glycogen concentrations can be increased by eating a diet that is rich in carbohydrate. However, studies in the 70s suggested that extreme glycogen loading protocols resulted in very high muscle glycogen concentrations. These protocols employed combinations of high carbohydrate days, low carbohydrate days and extreme exercise to achieve this (see a previous blog). Athletes successfully used these carb loa ..read more
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Does collagen strengthen connective tissue in muscle?
Mysportscience
by Asker Jeukendrup
3w ago
In previous blogs we have discussed the role of protein intake for muscle protein synthesis. However, muscle contains many different functional proteins. While most research has focussed on contractile proteins, muscle also contains many connective proteins that play a very important role in transferring forces along the muscle. As much as 80% of the contractile force is transferred through the connective protein network before reaching the tendon to facilitate joint movement. These connective proteins are found both inside the muscle cells and well as on the outside of these cells. Components ..read more
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Is fructose bad for health?
Mysportscience
by Asker Jeukendrup
1M ago
Fructose can constitute a substantial energy source in the human diet. It is a dispensable (non-essential) nutrient, and no adverse effects of a fructose-deprived diet have been reported. However, specific fructose-metabolising enzymes are expressed in most mammals, including humans, indicating that this source of energy most likely conferred some metabolic advantage at some point during evolution. In athletes, fructose is often used in addition to glucose or maltodextrins as a way to deliver more carbohydrate and improve endurance performance. This blog describes the possible role of fructose ..read more
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The optimal ratio of carbohydrates
Mysportscience
by Asker Jeukendrup
1M ago
In 2003, we discovered that certain combinations of carbohydrate could be absorbed faster in a sports setting. Before this discovery it was believed that the maximal amount of carbohydrate that could be delivered to the muscle was around 60 grams per hour (or 240kcal per hour). With energy expenditures over 1000 kcal/h in some endurance sports it was speculated that delivering more carbohydrate would help performance. This blog outlines the science behind carbohydrate ratios for sports performance. The science behind carbohydrate ratios No matter what protocols were used and what type of carbo ..read more
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Does dehydration reduce performance?
Mysportscience
by Lewis James and Nidia Rodriguez-Sanchez
3M ago
The question of whether mild dehydration (~2-3% body mass loss) really affects athletic performance is crucial. While several studies indicate that dehydration impairs various aspects of performance, the methodologies employed may introduce confounding variables (e.g. lack of blinding). In addition, research predominantly involving males raises questions around hydration recommendations for females, with evidence showing possible differences in sweating rates and sodium concentrations. This blogs outlines important considerations for measuring the effect of dehydration on performance, with con ..read more
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Iron infusion or injection for athletes
Mysportscience
by Peter Peeling, Nikita Fensham, and Alannah McKay
3M ago
Iron deficiency is a prevalent issue among athletes, which can significantly affect training consistency and performance if left untreated. Where possible this should be fixed with good nutrition containing high iron foods that are easily absorbed and possibly the use of iron supplements. See these blogs to learn more (blog 1 and blog 2). In severe cases and in cases where the nutrition approach is ineffective the use of parenteral iron therapy (iron infusions or injections) may be considered and this is what we will explore in this blog. Iron deficiency Multiple mechanisms are related to iron ..read more
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Wildland firefighters: a special breed of athletes
Mysportscience
by Brent Ruby
3M ago
It's 4:30 AM as the laces of the thick soled fire boots are tightened. The only light comes from a headlamp and the inside of the tent is covered in dew. As the tent is unzipped, the stars above the Los Padres National Forest light the clear sky: it is freaking cold. A 2-member researcher team flew in by helicopter the day before to link up with a Hotshot crew they are studying. It’s not every day urine sample collection is prefaced with a helicopter ride into the wilderness. Wildland firefighters For the last 25+ years, Brent Ruby from the University of Montana has been chasing down samples t ..read more
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How can CGM be used?
Mysportscience
by Asker Jeukendrup and Mike Riddell
4M ago
CGM is a tool that can give us insights into “blood glucose” in real time! Although we must understand the limitations and be wary of not over interpreting or wrongly interpreting any data that is obtained, the technology can also be really useful for athletes. In this blog we discuss how CGM can best be used! There are a number of very clear and straightforward applications for your CGM. Most of these are related to individual glucose responses to things like foods, meals and snacks and to how your glucose responds during training, sleep and competition. When using CGM, it will become pretty ..read more
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Are continuous glucose monitors (CGMs) accurate?
Mysportscience
by Mike Riddell and Lauren Turner
4M ago
People often ask us: “Are continuous glucose monitors (CGMs) accurate?” Our simple answer will typically be "yes", particularly if we are short on time. But, if you want to understand a little more about what accuracy means, and how it is evaluated, in the context of CGMs, you should read the rest of this blog... Defining accuracy "Accuracy" is a term used to describe if a measurement tool, like the pulse rate monitor on your high-end expensive watch or your chest band heart rate monitor, truly represents the actual value of something (like your heart rate). For example, let’s say that you are ..read more
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Oxygenated water
Mysportscience
by Asker Jeukendrup and Nick Tiller
4M ago
Oxygenated water has been a topic of interest for many years. Products appear on the market with impressive claims about health and performance. Most of it is pseudoscience, a lot of wishful thinking. There is not only no evidence, but also no plausible potential mechanism. Recently a scientific publication concluded that a new ‘oxygen-nanobubble beverage’ could improve performance by 2.4-7.1% (1). Dr Nick Tiller and I read the paper and were astonished (2)… The oxygen-nanobubble beverage study The study investigated the effect of an ‘oxygen-nanobubble beverage’ on physiology and performance i ..read more
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