COULD YOU BE LOSING MUSCLE INSTEAD OF FAT? (HERE’S HOW NOT TO DO THAT!)

Posted by Dr. Robert Portman on 8/15/2017

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 a  day, we lose about two pounds each week. Logically, the higher the daily caloric deficit, the faster the weight loss.  But not all...  

HOW DO OLYMPIC ATHLETES EAT?

Posted by Matt Fitzgerald on 8/8/2017

Those among us who are athletes ourselves not only draw inspiration from the performances of these men and women but also seek to learn from them. How do they train? 

THE POWER OF PASSION

Posted by Dr. Robert Portman on 8/2/2017

At PacificHealth, our mission is simple: Power Your Passion. Here’s how unleashing your passion can not only power a better body, it can power a better life.

Kids know passion. They don’t have to... 

FEAR OF FRUCTOSE

Posted by Matt Fitzgerald on 7/25/2017

Fructose is having a public relations crisis. Its reputation started to take a nosedive several years ago when some nutrition experts suggested that Americans eat far too much of...  

CONSIDER NUTRITION WHEN CHOOSING WHICH MARATHON TO RUN

Posted by Matt Fitzgerald on 7/18/2017

I just signed up to run the Wine Country Marathon in Sonoma County, Calif. Several important considerations influenced my choice of this event over others. First, the timing is good for me. The race falls in mid-October, the ideal time to...  

GIVE YOUR PERFORMANCE A JOLT

Posted by Dr. Robert Portman on 7/11/2017

For many athletes, especially those who exercise in the morning, workout begins with a cup of coffee.  For athletes and non-athletes alike, coffee jump starts their day.  This caffeinated boost wakes us up and makes us more alert.  With the...  

GUEST BLOG POST BY JEFF GALLOWAY: WHY DO WE RUN 26.2 MILES?

Posted by JEFF GALLOWAY on 6/28/2017

Jeff Galloway is an American Olympian and creator of the Galloway RUN-WALK-RUN™ method.

The first race, from the battle site into the 1896 Olympic stadium, was determined to be 40 kilometers, or 25 miles. In 1908, the Olympics were held in London and the route was  charted to start 40K outside Olympic Stadium, as in...  

BEATING THE COMPENSATION EFFECT

Posted by Matt Fitzgerald on 6/20/2017

I’ve never been hungrier than I was when I trained for Ironman Wisconsin in 2002. I trained hard for that race—up to 20 hours a week—and the harder I trained, the hungrier I became. I like to eat, so for a while I enjoyed the increased eating I needed to do in order to quiet my tummy. But eventually my appetite became... 

ARGININE FOR IMPROVED MUSCLE PERFORMANCE

Posted by Dr. Robert Portman on 6/13/2017

Improved endurance is a function of three critical processes: 1) the speed in which carbohydrate is absorbed in the stomach, 2) how fast the blood delivers carbohydrate from the GI tract to muscles, and 3) the speed at which... 

GUEST BLOG POST: RYAN REED

Posted by Ryan Reed on 5/18/2017

Offseason is always crazy but it seems like it’s been particularly busy this year! With BIG news coming for next year’s racing program, my workout has been at the top of my list. My stock of Accelerade and Endurox how been going very quickly! Not only do I want to be in peak fitness levels

THERE’S MORE THAN ONE WAY TO GET LEANER

Posted by Matt Fitzgerald on 5/18/2017

If you’re like most readers of this blog, you are leaner than the average person but still not quite as lean as you would like to be. Obviously, you’re not going to reach your weight goal unless you change something. You need to either exercise more or alter your diet or both.

GET A QUICK START ON YOUR NEXT RACING SEASON

Posted by Dr. Robert Portman on 5/18/2017

Every endurance athlete knows that being lean and light is beneficial for racing performance. Unfortunately, however, it is not possible to maximize weight loss and fitness gain simultaneously. Maximizing weight loss requires a level of calorie restriction that will sabotage training performance and recovery. Therefore it’s important to for endurance athlete to

FITNESS STARTS WHEN YOUR SWIM WORKOUT ENDS

Posted by Dr. Robert Portman on 5/18/2017

Swimming is a great exercise to build cardiovascular fitness and endurance.  It is also the rare activity that an individual can pursue his or her entire life. The US Master Swimming Championships has a competitive age group of 90 plus. The three primary motivations for starting a swimming program are getting

GUEST BLOG POST: A DAY IN THE LIFE OF TRIATHLETE JUSTIN METZLER

Posted by Justin Metzler on 5/18/2017

My name is Justin Metzler and I am a 19-year-old college sophomore pursuing a degree in Exercise Physiology and Nutrition. In addition to being a full time student, I am also an emerging elite-level triathlete with dreams of professional racing and Olympic glory. I have seen exponential growth in my development as an athlete and

NUTRITION FOR MASTERS ATHLETES

Posted by Dr. Robert Portman on 5/18/2017

Your body changes over time, and so do your nutritional needs. Masters endurance athletes have to fuel themselves a little differently from their younger competitors to maximize performance. Aging is caused in part by free radical damage to body tissues. A diet that contains lots of antioxidant-rich fruits and vegetables will

DO YOU NEED TO CARB LOAD?

Posted by Dr. Robert Portman on 5/18/2017

The practice of increasing carbohydrate intake before racing is a longstanding tradition in endurance sports. It began when athletes discovered that their endurance seemed to improve when they loaded up on carbs in the days preceding a longer race. Its popularity exploded in the 1960s, when a Swedish exercise scientist named

FREEZE YOUR SPORTS DRINKS

Posted by Dr. Robert Portman on 5/18/2017

Don’t let the summer heat burn your performance. Here’s a tip that will make your next run better: Freeze Your Sports Drinks! A study conducted by a researcher at the University of Chicago found that runners performed significantly better in a run to exhaustion in the heat when they consumed a slushie

HOW TO LOSE FAT NOT MUSCLE

Posted by Dr. Robert Portman on 5/18/2017

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 a day, we lose about two pounds each week. Logically, the higher the daily caloric deficit, the faster the weight loss. But not all weight

SLEEP YOUR WAY TO A BETTER RACE TIME

Posted by Dr. Robert Portman on 5/18/2017

Triathletes have to be excellent time managers as they try to juggle jobs and family responsibilities with training. All too many try to pick up additional minutes by cutting down on their sleep. Unfortunately, sleep deprivation sabotages exercise performance. Our bodies are hardwired to operate in the daytime. Studies show that

CAFFEINE AND SPORTS PERFORMANCE

Posted by Dr. Robert Portman on 5/18/2017

For many athletes, especially those who exercise in the morning, workout begins with a cup of coffee. For athletes and non-athletes alike, coffee jump starts their day. This caffeinated boost wakes us up and makes us more alert. With the proliferation of coffee shops on every corner and caffeinated products sold

OPTIMIZING MUSCLE RECOVERY

Posted by Dr. Robert Portman on 5/18/2017
Dr. Robert Portman answers frequent questions about muscle recovery. Q: If I miss the 45-minute recovery window, does it make sense to  consume a recovery beverage? A: The recovery window does not slam shut after 45 minutes. Instead, there is a rapid fall off in benefit. After about two hours, you get almost no benefit.

LEUCINE – THE ENDURANCE AMINO ACID

Posted by Dr. Robert Portman on 5/18/2017

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

THE LATEST SCIENCE OF REHYDRATION

Posted by Dr. John Seifert on 5/18/2017

Fluid balance and rehydration play critical roles in delaying fatigue and enhancing athletic performance.  Rehydration has three components: 1) How fast fluids empty from the stomach 2) The rate at which fluid is absorbed from the small intestine 3) How much fluid is retained after ingestion Is it Better to Drink

FATIGUE AND THE MUSCLE-MIND CONNECTION

Posted by Dr. Robert Portman on 5/18/2017

Whether you are climbing, kayaking, or competing in a triathlon, fatigue will ultimately determine how well you perform and how far you can push your personal limits.  There is a spirited argument among exercise physiologists about the causes of fatigue.  Thirty years ago, scientists believed that fatigue resulted primarily from the...

RECOVERY NUTRITION: THE SCIENCE IS EVEN MORE COMPELLING

Posted by Dr. Robert Portman on 5/18/2017

Over the last 15 years, science has shown that whether you are a serious or recreational runner, recovery nutrition should be an essential part of your running regimen.  Much of the latest science has focused on the impact of recovery nutrition on specific metabolic pathways. In other words we are learning how nutrition impacts repair and replenishment mechanisms...