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...
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Posted by Dr. Robert Portman on 3/21/2019 to Performance Tip Of The Week
Posted by Dr. Robert Portman on 2/13/2019 to Performance Tip Of The Week
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.
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.
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.
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.
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.