Performance Tip Of The Week

GUEST BLOG POST BY JEFF GALLOWAY: WHY DO WE RUN 26.2 MILES?
Jeff Galloway is an American Olympian and creator of the Galloway RUN-WALK-RUN™ method. The first race, from the battle site into the 1896 Olympic stadium, was determined to be 40 kilometers, or 25 miles. In 1908, the Olympics were held in London and the route was  charted to start 40K outside Olympic Stadium, as in Athens. When the queen asked to have the course extended to start at Windsor Palace, the organizers agreed. The 26.2 mile distance of the new course became Olympic standard. So when you pass the 25-mile mark and... Read more...
THERE’S MORE THAN ONE WAY TO GET LEANER
If you’re like most readers of this blog, you are leaner than the average person but still not quite as lean as you would like to be. Obviously, you’re not going to reach your weight goal unless you change something. You need to either exercise more or alter your diet or both. The exercise side of the weight-loss equation is pretty simple. The more time you put into exercise, the more fat you’ll burn off. Yes, exercise does increase appetite and food intake, so it is not the most efficient... Read more...
THE BRAIN’S PROTEIN REWARD SYSTEM
THE BRAIN’S PROTEIN REWARD SYSTEM
There are specific reward centers of your brain responsible for food cravings. Dopamine is the brain chemical associated with reward. For example when you eat chocolate, dopamine is released and... Read more...
LESS IS MORE...PROVEN ONCE AGAIN
LESS IS MORE...PROVEN ONCE AGAIN
Timing plays a critical role in nutrient consumption both during and post exercise. To better define the critical role of nutrient timing during extended exercise, researchers conducted a well-controlled protocol... Read more...
FOUR FUELING TIPS TO EXTEND ENDURANCE
FOUR FUELING TIPS TO EXTEND ENDURANCE
#1. Less Is More  Although your G.I. tract has the capacity to absorb 45 to 50 g of carbohydrate per hour, keep in mind this is a rate – about... Read more...
WHY YOUR SPORTS DRINK SHOULD CONTAIN ANTIOXIDANTS
WHY YOUR SPORTS DRINK SHOULD CONTAIN ANTIOXIDANTS
Accelerade was the first sports drink to combine carbohydrates and protein in a 4-1 ratio, electrolytes and antioxidants in a patented combination. Since its introduction multiple studies have shown its... Read more...
HOW TO PREVENT POST-EXERCISE MUSCLE SORENESS
HOW TO PREVENT POST-EXERCISE MUSCLE SORENESS
Although the evidence for the benefits of recovery nutrition has been proven in many peer reviewed studies, we continue to learn more about the underlying science. The original research demonstrated... Read more...
WHAT CAUSES MUSCLE MEMORY?
WHAT CAUSES MUSCLE MEMORY?
Every athlete is familiar with loss of muscle fitness following an extended break in training. It's called "detraining" or "deconditioning". It occurs rapidly. For aerobic athletes, after two weeks of... Read more...
SLEEP LONGER, RUN & BIKE FASTER
SLEEP LONGER, RUN & BIKE FASTER
Sleep deprivation for just one night can negatively affect endurance performance. Sleep deprivation increases levels of cortisol, the stress hormone that impacts weight management, muscle recovery and immune function. A... Read more...
PREVENTING WEIGHT GAIN AS YOU AGE
PREVENTING WEIGHT GAIN AS YOU AGE
Weight gain as we age seems almost inevitable even among individuals who are extremely conscientious about their daily caloric intake. The most common explanation is that activity levels decline with... Read more...
START YOUR NUTRITION BEFORE YOUR WORKOUT
START YOUR NUTRITION BEFORE YOUR WORKOUT
The benefits of consuming a carbohydrate protein sports drink during and after exercise have been well documented. Intuitively these results suggest there would be measurable benefits before exercise. The scientific... Read more...
WHAT REALLY CAUSES “RUNNER’S HIGH”?
WHAT REALLY CAUSES “RUNNER’S HIGH”?
There is no question there are measurable mood changes after extended endurance exercise. In fact, researchers have shown a positive change in mood among clinically depressed subjects following extended exercise.... Read more...