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Work Out Harder, Easier

Posted by Dr. Robert Portman on 4/11/2019 to Performance Tip Of The Week
Work Out Harder, Easier

Although the effect of caffeine on endurance performance is well documented, a recent study by researchers from South Africa investigated the possible mechanisms why. The researchers studied the effect of caffeine in two triathlons held two weeks apart. The study was conducted with male and female triathletes who trained an average of 12.8 hours per week. The triathletes consumed caffeine 60 minutes before their triathlon and time to completion data was measured.

Four Minutes More For Greater Endurance

Posted by Dr. Robert Portman on 3/21/2019 to Performance Tip Of The Week
Four Minutes More For Greater Endurance

With demands of family, work, social life and exercise, the serious endurance athlete is always pressed for time. Here’s a way to add four minutes to your workout and improve your endurance. We all know the recovery window is the 45 minute interval following exercise where the muscle’s metabolic machinery is activated. Multiple studies have shown that consuming the right combination of nutrients pays big dividends in terms of...

Optimal Fueling

Posted by Dr. Robert Portman on 2/13/2019 to Performance Tip Of The Week
Optimal Fueling
How much carbohydrate should be consumed during exercise to improve endurance performance. The basic question was answered by researchers decades ago. Carbohydrate consumption enhances endurance performance. Subsequent research has better defined the relationship between consumption and performance. For example short acting high glycemic carbohydrate has a greater positive effect than longer acting carbohydrates. 

Putting Appetite Back into Balance

Posted by Dr. Robert Portman on 2/6/2019 to Performance Tip Of The Week
Putting Appetite Back into Balance
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
Muscle Adaptations. Hard to Get…Easy to Lose.
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
Caffeine & Coffee – The News Gets Better and Better
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.

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