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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.

Can Vitamin C Help Maintain Muscle Mass?

Posted by Dr. Robert Portman on 5/6/2021 to Performance Tip Of The Week
Can Vitamin C Help Maintain Muscle Mass?
Loss of muscle mass, especially in older individuals, is a major health problem Scientists have estimated that after the age of 50 we lose up to one percent of our total muscle mass per year.  Obviously, we can take steps to minimize this loss, exercise and nutrition being two of the most important. A recent study suggests a third measure...Vitamin C.

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