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Nutrition for endurance athletes

High fat diet for cyclists

in Dietary basics

Because they believe that fat is the key fuel which powers their long-distance efforts, endurance cyclists continue to consume high-fat diets, and some even utilize high-fat nutritional supplements in an attempt to add staying power to their performances. Unfortunately, these athletes should be concentrating on carbohydrate, not fat, since recent research shows that higher fat... MORE

The glycaemic index: make it work for you

in Dietary basics

Unless you’ve been living on Mars for the last 15 years, you’ll already be aware that carbohydrate nutrition is just about the most important weapon in your nutritional toolbox for maximising sport performance. In recent years, the ‘glycaemic index’ – the rate of carbohydrate energy release – has become an important consideration for athletes seeking... MORE

Female athletes: avoiding iron deficiency (anaemia)

in Dietary basics

As we’ve already indicated before at Sports Performance Bulletin, iron problems and female athletes are as closely linked as Westminster Abbey and Big Ben. In Great Britain and the United States, about 30 per cent of adult women and 40 per cent of adolescent women are iron deficient, while around 6 per cent of both... MORE

Eating before competition

in Dietary basics

Can you give your performance an edge by fuelling up before exercise? Here are the guidelines. The main nutrient to watch in this context is, of course, carbohydrate; glycogen (the body’s carbo store) is the limiting fuel for endurance exercise. Eating a diet high in carbohydrates while training should ensure that you have good muscle... MORE

Carbo loading

in Dietary basics

Managing your glycogen intake without overloading on glucose Glycogen without glucose gluttony: your new carb strategy for optimum performance. If you can work out a way to boost your muscle glycogen to supra-normal levels, your performances in athletic events lasting longer than about 60 minutes will be much improved. Glycogen is a key fuel during... MORE

Carbohydrates

in Dietary basics

Forget fancy supplements – carbohydrates are even more important than you’d thought, for strength as well as endurance The role of carbohydrates in sports performance might be one of the most thoroughly researched topics in the field of sports nutrition, but that doesn’t stop it constantly throwing up new surprises! Read any biochemistry textbook on... MORE

Calories

in Dietary basics

Sometimes eating fewer calories can make you fatter Sooner or later, you’re going to have to face up to the fact that your body and your bank account just don’t work in the same way. When you deposit 1000 quid at your local financial institution, your savings account will be richer by exactly that amount,... MORE

Calcium & Metabolism

in Dietary basics

Could the bone-building mineral calcium be the new Holy Grail of sports nutrition? Unless you’re a cross-channel swimmer or sumo wrestler, it’s almost certainly true that you’ll perform better without excess body fat. Surplus fat acts as dead weight, increasing the load on your muscular system and demands on your oxygen transport system. So it’s... MORE

Calcium

in Dietary basics

Taking more calcium makes sense, but how much do you really need? If you’re an athlete, you need to be concerned about taking in enough calcium, because inadequate calcium consumption can weaken your bones, increase your risk of stress fractures, and inhibit proper muscle functioning. Under-consumption of calcium can also raise your chances of developing... MORE

Athletes & Antioxidants

in Dietary basics

A low antioxidant intake may harm athletes Regular PP readers will be well aware of the antioxidant debate that’s currently raging in sport science circles. In a nutshell, there is some confusion over whether athletes require antioxidant supplements (vitamins C and E, the carotenoids and selenium) to help protect them from the increased damage to... MORE


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