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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...

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.

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