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Optimal Fueling

Posted by Dr. Robert Portman on 2/13/2019 to Performance Tip Of The Week
Optimal Fueling
How much carbohydrate should be consumed during exercise to improve endurance performance. The basic question was answered by researchers decades ago. Carbohydrate consumption enhances endurance performance. Subsequent research has better defined the relationship between consumption and performance. For example short acting high glycemic carbohydrate has a greater positive effect than longer acting carbohydrates. 

Putting Appetite Back into Balance

Posted by Dr. Robert Portman on 2/6/2019 to Performance Tip Of The Week
Putting Appetite Back into Balance
Our appetite is controlled by a complicated interplay of hormones released by the brain and the gut which make us feel hungry or full (satiated). We now know there are many external influences which determine the release of hunger or satiety hormones such as energy needs, nutrient composition of our meals and timing between meals. For example protein and fat are more satiating than carbohydrate.

Muscle Adaptations. Hard to Get…Easy to Lose.

Posted by Dr. Robert Portman on 1/25/2019 to Performance Tip Of The Week
Muscle Adaptations. Hard to Get…Easy to Lose.
The goal of endurance athletes is to improve endurance capacity. Most muscle adaptations that enhance endurance take place in the mitochondria. Mitochondria, the muscle energy producing factories represent almost 7% of your muscles total volume.  Mitochondria are responsible for the metabolism of oxygen and nutrients into CO2 and ATP, the energy currency that drives muscle contraction. 

Caffeine & Coffee – The News Gets Better and Better

Posted by Dr. Robert Portman on 1/16/2019 to Performance Tip Of The Week
Caffeine & Coffee – The News Gets Better and Better
There have been many articles published on the health benefits of caffeine. If you’re serious about your exercise regimen or endurance activity, multiple studies have shown that caffeine improves exercise performance. Additionally, caffeine has been shown to prevent diabetes and improve cardiovascular health. A new study has received a great deal of media attention in the last two weeks. This study involved almost 500,000 subjects and analyzed whether coffee consumption improved longevity. The results were highly impressive.

The Muscle Recovery Window

Posted by Dr. Robert Portman on 1/10/2019 to Performance Tip Of The Week
The Muscle Recovery Window
The 45-minute interval following exercise, is defined by the body’s sensitivity to Insulin. During the 45-minute interval, muscles are extremely sensitive to insulin, which results in an activation of multiple processes to rebuild, restore, and replenish muscle glycogen and protein. 


Why Dieting Makes You Less Fit

Posted by Dr. Robert Portman on 12/27/2018 to Performance Tip Of The Week
Why Dieting Makes You Less Fit

Most Endurance athletes are concerned about their weight and periodically diet. Since each pound contains about 3,500 calories, if we reduce caloric intake by 1,000 calories each day we lose about two pounds each week. Logically, the higher the daily caloric deficit, the faster the weight loss. Unfortunately, the faster that you drop the weight, the more muscle you lose. This observation was made by researchers at Rockefeller University. The researchers looked at the effect of daily caloric deficit on weight loss.