Performance Tip Of The Week

No Time. No Worries
No Time. No Worries
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... Read more...
IS THE FUEL TANK HALF-FULL
IS THE FUEL TANK HALF-FULL
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... Read more...
Is A Low Carb Diet Healthy?
Is A Low Carb Diet Healthy?
  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... Read more...
What You Should Know About Insulin
What You Should Know About Insulin
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... Read more...
DON'T SWEAT IT
DON'T SWEAT IT
Sweating plays a critical role in maintain exercise performance. During moderate to intense exercise your muscles generate considerable amounts of heat. This heat is dissipated through sweating which can involve... Read more...
Work Out Harder, Easier
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... Read more...
Four Minutes More For Greater Endurance
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... Read more...
OPTIMAL FUELING
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... Read more...
Putting Appetite Back into Balance
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... Read more...
Muscle Adaptations. Hard to Get…Easy to Lose.
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... Read more...
Caffeine & Coffee – The News Gets Better and Better
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.... Read more...
THE MUSCLE RECOVERY WINDOW
THE MUSCLE RECOVERY WINDOW
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... Read more...