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Four Fueling Tips To Extend Endurance

Posted by Dr. Robert Portman on 10/18/2021 to Performance Tip Of The Week
Four Fueling Tips To Extend Endurance
#1. Less Is More: Although your G.I. tract has the capacity to absorb 45 to 50 g of carbohydrate per hour, keep in mind this is a rate about a gram per minute. If you consume 45-50 grams in a few minutes you’ll be exceeding your GI capacity and lose much of the benefit. Consume your calories in smaller feedings every 3 to 5 minutes to ensure greater absorption and delivery of more energy to working muscles.

Why Your Sports Drink Should Contain Antioxidants

Posted by Dr. Robert Portman on 9/30/2021 to Performance Tip Of The Week
Why Your Sports Drink Should Contain Antioxidants
Accelerade was the first sports drink to combine carbohydrates and protein in a 4-1 ratio, electrolytes and antioxidants in a patented combination. The addition of antioxidants is essential because free radicals produced during exercise...

How To Prevent Post-Exercise Muscle Soreness

Posted by Dr. Robert Portman on 9/24/2021 to Performance Tip Of The Week
How To Prevent Post-Exercise Muscle Soreness
Although the evidence for the benefits of recovery nutrition has been proven in many peer reviewed studies, we continue to learn more about the underlying science. The original research demonstrated that combining carbs and protein in a 4:1 ratio stimulated protein synthesis and repair following endurance exercise. These effects translated into enhanced endurance performance in a subsequent work out. 

What Causes Muscle Memory?

Posted by Dr. Robert Portman on 9/10/2021 to Performance Tip Of The Week
What Causes Muscle Memory?
Every athlete is familiar with loss of muscle fitness following an extended break in training. It's called "detraining" or "deconditioning". It occurs rapidly. For aerobic athletes, after two weeks of no training there is a measurable drop in VO2max. After four weeks...

Sleep Longer, Run & Bike Faster

Posted by Dr. Robert Portman on 8/19/2021 to Performance Tip Of The Week
Sleep Longer, Run & Bike Faster
Sleep deprivation for just one night can negatively affect endurance performance. Sleep deprivation increases levels of cortisol, the stress hormone that impacts weight management, muscle recovery and immune function. A recently published study looked at the relationship between sleep time and endurance performance from a novel perspective. Do relatively small changes in sleep time significantly impact performance?

Preventing Weight Gain As You Age

Posted by Dr. Robert Portman on 7/12/2021 to Performance Tip Of The Week
Preventing Weight Gain As You Age
Weight gain as we age seems almost inevitable even among individuals who are extremely conscientious about their daily caloric intake. The most common explanation is that activity levels decline with age and consuming the same amount of food per day with less activity results in extra pounds...

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