You cannot overestimate the critical importance that timing plays in post-exercise muscle recovery. Immediately after exercise, the cellular processes responsible for replenishing depleted glycogen stores and rebuilding and repairing muscle protein are activated. Providing the right combination of nutrients during this period of cellular activation has a dramatic effect on the completeness of the recovery process. The graph below illustrates this fact. The data is a compilation of multiple studies in which investigators measured the impact of delay on glycogen replenishment as well as repair and rebuilding of muscle protein.
- Timing Is Everything
- Artificial Sweeteners, Diabetes and Exercise Performance
- Hero Amino Acids #2 - Leucine
- Five Simple Ways to Increase Lean Body Mass: Overview
- How Does Caffeine Extend Endurance?
- Hero Amino Acids #1 - Arginine
- Exercise Is Good For The Body, Even Better For The Brain
- Avoid GI Upset
- WATCH: Dr. Portman's Father's Day Skydive With 2nd Surge
- The Myth Of Long-Acting Carbohydrates
- New Tool To Calculate Your Fluid And Nutrition Workout Needs
- Insulin And Lean Body Mass
Posted by Dr. Robert Portman on 8/7/2018 to Performance Tip Of The Week
A recent study showing that artificial sweeteners may impact diabetes has generated a great deal of media attention. Beverages sweetened with aspartame dominate the beverage category. Many people consume them because they want to reduce or eliminate their consumption of sugar. The researchers found that artificial sweeteners interfere with normal energy metabolism in a manner similar to that seen with diabetes. Laboratory animals fed artificial sweeteners, showed an increase in blood amino acid levels indicative of a greater breakdown of muscle protein for energy.
Posted by Dr. Robert Portman on 8/3/2018 to Performance Tip Of The Week
Of the 21 amino acids, leucine has a special place in endurance exercise. Although amino acids are the building blocks of protein, leucine, in its free state, has a major impact on endurance as well as muscle recovery. Leucine belongs to a class called branched chain amino acids (BCAAs), which compose about one-third of muscle protein. At one time, researchers believed that carbohydrate and fat were the only sources of muscle energy. In the mid 80’s it was discovered that when exercise exceeds 40 minutes BCCAs become an important fuel source supplying up to 20% of muscle energy needs. Even among the three BCCAs, leucine has a special role in this regard being far more readily converted to energy than the other two.
Posted by Dr. Robert Portman on 7/25/2018 to Performance Tip Of The Week
A key component of fitness is increasing lean body mass. Increased lean body mass offers aesthetic, metabolic and fitness benefits. Although exercise is the cornerstone for increasing lean body mass, there are five simple steps one can take to increase lean body mass faster.
Posted by Dr. Robert Portman on 7/17/2018 to Performance Tip Of The Week
Caffeine is a remarkable product for serious athletes because it extends endurance four ways, "read more" to see what they are.
Posted by Dr. Robert Portman on 7/9/2018 to Performance Tip Of The Week
Arginine improves nutrient and oxygen delivery because it is a precursor for nitrous oxide, an essential compound shown to increase blood flow. Arginine also stimulates specific agents responsible for the transport of carbohydrate from the blood into the muscle cell. Finally, arginine is a potent stimulator of insulin release.