Putting Appetite Back into Balance
Posted by Dr. Robert Portman on 2/6/2019 to
Performance Tip Of The Week
Our appetite is controlled by a complicated
interplay of hormones released by the brain and the gut which make us feel
hungry or full (satiated). We now know there are many external influences which
determine the release of hunger or satiety hormones such as energy needs,
nutrient composition of our meals and timing between meals. For example
protein and fat are more satiating than carbohydrate.
Muscle Adaptations. Hard to Get…Easy to Lose.
Posted by Dr. Robert Portman on 1/25/2019 to
Performance Tip Of The Week
The goal of endurance athletes is to improve endurance capacity. Most muscle adaptations that enhance endurance take place in the mitochondria. Mitochondria, the muscle energy producing factories represent almost 7% of your muscles total volume. Mitochondria are responsible for the metabolism of oxygen and nutrients into CO2 and ATP, the energy currency that drives muscle contraction.
Caffeine & Coffee – The News Gets Better and Better
Posted by Dr. Robert Portman on 1/16/2019 to
Performance Tip Of The Week
There have been many articles published on the
health benefits of caffeine. If you’re serious about your exercise regimen or
endurance activity, multiple studies have shown that caffeine improves
exercise performance. Additionally, caffeine has been shown to prevent diabetes
and improve cardiovascular health. A new study has received a great deal of
media attention in the last two weeks. This study involved almost
500,000 subjects and analyzed whether coffee consumption improved longevity.
The results were highly impressive.
The Muscle Recovery Window
Posted by Dr. Robert Portman on 1/10/2019 to
Performance Tip Of The Week
The 45-minute interval following exercise, is defined by the body’s
sensitivity to Insulin. During the 45-minute interval, muscles are extremely sensitive
to insulin, which results in an activation of multiple processes to rebuild,
restore, and replenish muscle glycogen and protein.
Why Dieting Makes You Less Fit
Posted by Dr. Robert Portman on 12/27/2018 to
Performance Tip Of The Week
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 each day we lose about two pounds each week. Logically, the
higher the daily caloric deficit, the faster the weight loss. Unfortunately,
the faster that you drop the weight, the more muscle you lose.
Which Protein is Better for Recovery: Whey or Casein?
Posted by Dr. Robert Portman on 11/29/2018 to
Performance Tip Of The Week
The enormous benefits of adding protein to a sports and recovery drink are well-documented. However, all protein is not the same. The specific properties of a protein are dependent on its amino acid profile. A question often raised in sports nutrition is whether whey or casein is more effective in a recovery drink. To answer this question researchers conducted a study looking at the effect of casein or whey recovery beverages on rehydration, an essential element of the muscle recovery process.
