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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...

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