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Fasting, Exercise And Immune Function

Posted by Dr. Robert Portman on 3/29/2021 to Performance Tip Of The Week
Fasting, Exercise And Immune Function
As COVID-19 continues to disrupt our lives, endurance athletes are faced with challenges – how to maintain their fitness level and their immune health. Previous Performance Tips have discussed the beneficial effects of exercise on immune function. A recent study examined the impact of intermittent fasting, which has become quite popular among endurance, on immune function. 

Chronic Sleep Loss Reduces Protein Synthesis

Posted by Dr. Robert Portman on 3/22/2021 to Performance Tip Of The Week
Chronic Sleep Loss Reduces Protein Synthesis
Sleep deprivation significantly impairs endurance performance. Much of the research correlating sleep loss and impaired performance has focused on the impact of cortisol, the body’s primary stress hormone. Cortisol is a powerful catabolic agent that, among other effects, increases muscle protein degradation. Chronic sleep loss increases...

Circadian Rhythm, Music And Exercise Performance

Posted by Dr. Robert Portman on 3/3/2021 to Performance Tip Of The Week
Circadian Rhythm, Music And Exercise Performance
Every athlete has a preferred exercise time. Previous studies have shown that the circadian rhythm has a significant effect on exercise performance. For endurance exercise, performance may vary as much as 26% and for strength exercise, performance may vary as much as 41% throughout the day.

Can The Ketogenic Diet Enhance Endurance Performance? (Part 2)

Posted by Dr. Robert Portman on 1/26/2021 to Performance Tip Of The Week
Can The Ketogenic Diet Enhance Endurance Performance? (Part 2)
Last Performance Tip highlighted a multi-study analysis on the ketogenic diet and exercise performance. The overall conclusion was the ketogenic diet did not improve endurance performance. The problem with a multi-study is that the individual studies lacked protocol uniformity and subject selection. For that reason, these types of analysis are always opened to criticism. That's why a recent well designed study by a respected exercise scientist, should be of great interest to ketogenic diet aficionados...

Can The Ketogenic Diet Enhance Endurance Performance? (Part 1)

Posted by Dr. Robert Portman on 1/14/2021 to Performance Tip Of The Week
Can The Ketogenic Diet Enhance Endurance Performance? (Part 1)
The ketogenic diet has become the latest, most media loved diet fad. Last year the phrase, “ketogenic diet” was the second most searched term on Google in the health category. Endurance athletes are particularly intrigued with this diet. The promise of losing weight, increasing lean body mass and improving endurance performance seems almost too good to be true...

Can Chocolate Reduce Post Exercise Inflammation?

Posted by Dr. Robert Portman on 1/8/2021 to Performance Tip Of The Week
Can Chocolate Reduce Post Exercise Inflammation?
For serious exercisers who are chocolate lovers, this proposition is almost too good to be true. There is strong evidence that chocolate, because it contains a high concentration of flavonoids, has anti-inflammatory activity. Besides chocolate, flavonoids are found in berries, vegetables, tea and coffee. Two recent studies examined whether chocolate flavonoids could reduce post exercise inflammation...

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