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Confirmed By Science...Again

Posted by Dr. Robert Portman on 4/22/2021 to Performance Tip Of The Week
Confirmed By Science...Again
When introduced over two decades ago, Endurox R4 represented a major advance in the science of muscle recovery. In the ensuing 20 years, multiple peer reviewed studies have demonstrated the effectiveness of a carb-protein combination in reducing post exercise muscle damage and improving endurance performance in a subsequent exercise bout. A recent study adds to our understanding of why Endurox R4 is still the premier recovery product.

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Women Burn More Fat Than Men

Posted by Dr. Robert Portman on 4/15/2021 to Performance Tip Of The Week
Women Burn More Fat Than Men
An increased ability to burn fat potentially offers a significant advantage in endurance activities. Your muscles have a finite amount of stored glycogen, which, when depleted, results in a precipitous drop in endurance performance. To spare muscle glycogen during extended endurance activity your muscles increase the utilization of fat as fuel. The ability  of an athlete to tap into their fat reserves is essential for overall performance. Two recent studies provide insight into fat utilization during exercise and conclude there is a gender difference favoring females.


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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. 

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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...

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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.

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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...

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