The Keto Diet and Endurance Exercise

Posted by Dr. Robert Portman on 7/17/2019 to Performance Tip Of The Week

For endurance athletes the keto diet sounds ideal. By keeping carbohydrate consumption low, fat becomes the primary fuel for muscles during exercise. Increased fat burning translates into increased lean body mass. Like many propositions, it sounds too good to be true and it is. Although your muscles primarily use carbohydrate and fat for fuel they are not necessarily interchangeable...

Is Water The Best Sports Drink?

Posted by Dr. Robert Portman on 7/11/2019 to Performance Tip Of The Week

In these hot, humid days, maintaining fluid balance should be the #1 priority for all endurance athletes. No other physiological parameter causes as rapid and significant drop in exercise performance as dehydration. As little as a 2% drop in body weight through sweating results in a decrease in exercise performance. That isn’t very much. It’s not uncommon for an individual weighing 150 lbs. to lose 3 lbs. during an endurance bout lasting 45 minutes. Dehydration causes...

No Time. No Worries.

Posted by Dr. Robert Portman on 6/20/2019 to Performance Tip Of The Week

With the responsibilities of job, social and family, endurance athletes are often time challenged. And sometimes they give short shrift to their workout. However a new study shows that less may be more or at least equal. In a recently published study researchers compared the effect of a high intensity shorter work out to a traditional longer, moderate intensity exercise bout...

Is The Fuel Tank Half-Full

Posted by Dr. Robert Portman on 6/5/2019 to Performance Tip Of The Week

Your muscles primarily use a mixture of carbohydrate and fat to fuel exercise. At lower intensity exercise fat becomes the primary fuel but as you increase exercise intensity your muscles rely more and more on glycogen. That's what understanding how much glycogen is stored and the rate that it is metabolized is important for every endurance athlete to know. When muscle glycogen stores are depleted you "bonk" or "hit the wall".

Is A Low Carb Diet Healthy?

Posted by Dr. Robert Portman on 5/23/2019 to Performance Tip Of The Week

In spite of the fact that the keto diet has received accolades in the popular media, many nutritionist question whether it is a healthy diet. A major new study suggests that it isn’t. The study examined nutrition and health data from 25,000 people from 1999-2010 and found that, compared to people who ate the most carbs, people who consumed the lowest amount of carbohydrates had...

What You Should Know About Insulin

Posted by Dr. Robert Portman on 5/10/2019 to Performance Tip Of The Week

Few hormones are so unfairly demonized as insulin. To read the popular media, insulin is the devil- the cause of obesity, type 2 diabetes and cardiovascular disease. A search on the internet brings up thousands of negative articles. Insulin is the driving force behind the low carb diet trend. The problem with the demonization of insulin is that it is more exaggeration than fact.

The Keto Diet and Endurance Exercise

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Is Water The Best Sports Drink?

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No Time. No Worries.

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Is The Fuel Tank Half-Full

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Is A Low Carb Diet Healthy?

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What You Should Know About Insulin

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