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Start Your Nutrition Before Your Workout

Posted by Dr. Robert Portman on 7/8/2021 to Performance Tip Of The Week
Start Your Nutrition Before Your Workout
The benefits of consuming a carbohydrate protein sports drink during and after exercise have been well documented. Intuitively these results suggest there would be measurable benefits before exercise. The scientific rationale for pre-exercise consumption of carbohydrate and protein is strong...

What Really Causes “Runner’s High”?

Posted by Dr. Robert Portman on 6/2/2021 to Performance Tip Of The Week
What Really Causes “Runner’s High”?
There is no question there are measurable mood changes after extended endurance exercise. In fact, researchers have shown a positive change in mood among clinically depressed subjects following extended exercise. The real issue is what causes it. The endorphin role has been debunked. The latest research shows that the real cause of the "runner’s high" is...

Eat Your Calories Early and Stay Thinner

Posted by Dr. Robert Portman on 5/18/2021 to Performance Tip Of The Week
Eat Your Calories Early and Stay Thinner
Over two decades ago, a landmark study showed that participants who ate a large breakfast lost 10 pounds more than those who ate a smaller breakfast, even though both groups consumed the same amount of total calories per day. Other studies also showed that shifting food intake to earlier in the day increased weight loss. The reason is related to our circadian rhythm. Our circadian rhythm orchestrates metabolism over a 24-hour period defining ideal times for energy expenditure, appetite and insulin sensitivity.


Hydration Tips for Maintaining Endurance

Posted by Dr. Robert Portman on 5/11/2021 to Performance Tip Of The Week
Hydration Tips for Maintaining Endurance
Hydration is critical for maintaining endurance performance. Working muscles generate enormous amounts of heat. Without adequate cooling, in a little over five minutes of intense muscle activity, your body temperature could rise to life threatening levels. This rapid rise in temperature is prevented by our sweat mechanism. However body cooling has other repercussions, primarily loss of plasma volume. As little as a two percent loss in blood volume significantly decreases endurance performance, increases heart rate and increases fatigue.

Can Vitamin C Help Maintain Muscle Mass?

Posted by Dr. Robert Portman on 5/6/2021 to Performance Tip Of The Week
Can Vitamin C Help Maintain Muscle Mass?
Loss of muscle mass, especially in older individuals, is a major health problem Scientists have estimated that after the age of 50 we lose up to one percent of our total muscle mass per year.  Obviously, we can take steps to minimize this loss, exercise and nutrition being two of the most important. A recent study suggests a third measure...Vitamin C.

The Fitness Switch

Posted by Dr. Robert Portman on 4/28/2021 to Performance Tip Of The Week
The Fitness Switch
If 100 individuals complete the identical aerobic training program there will be a large variation in results. Although all will receive some benefit, some individuals will show huge improvements in aerobic capacity while others will only see modest improvements. The question is why? A fascinating study from researchers at the Joslin Clinic provides enormous insight on the biological mechanisms that explain these differences. The study investigated what genes were activated in two groups...

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