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Showing posts from April 9, 2023

Sport Supplements 101

  Typically, supplements are marketed to athletes as a means to help with weight loss or gain, muscle recovery, improve immunity, gut health and metabolic support. Many athletes look to supplements for a mental or physical edge in training or competition. Supplements come in a variety of forms; tablets, liquids, powders, bars and capsules. Some of the most sought-after vitamin and mineral supplements include iron, B12, vitamin D, calcium, multivitamins, Ashwagandha, creatine, BCAA, whey protein, ketones and antioxidants like vitamin C, E and Q10. Some supplements are problematic to health and performance. A review in the Journal of Physiology showed no strong evidence that antioxidant supplementation, such C and E, can improve performance or health. Furthermore, high-dose antioxidants may prevent important training adaptations such as creating new muscle mitochondria, muscle growth, and improving insulin sensitivity. In addition, supplements contain multiple ingredients, making it dif

Recovery Day Nutrition

Recovery day = Growth day. Every athlete will have intentional rest or active recovery days built into the training plan. Recovery is crucial because it gives the body time to adapt to the previous stressors of training and heal the mind. Recovery also allows the body to replenish energy stores and repair damaged tissues. On a recovery day, it’s common for athletes to dramatically cut calories or avoid carbohydrates for fear of gaining weight when energy expenditure is low. And for some, the opposite occurs - a rest day is synonymous with “cheat day” and there is permission to eat foods normally off-limit. Improper nutrition on a recovery day may hinder your development or set you up for a setback due to sickness or illness. Your recovery day is a day to fuel and nourish your body to become a stronger, more fit and healthy athlete. Remember, high volume/intensity training will cause excessive inflammation, deplete glycogen storage, increase the risk for dehydration and damage tissues a