Performance Tip Of The Week

Why Dieting Makes You Less Fit
Why Dieting Makes You Less Fit
Most Endurance athletes are concerned about their weight and periodically diet. Since each pound contains about 3,500 calories, if we reduce caloric intake by 1,000 calories each day we lose about... Read more...
Which Protein is Better for Recovery: Whey or Casein?
Which Protein is Better for Recovery: Whey or Casein?
The enormous benefits of adding protein to a sports and recovery drink are well-documented. However, all protein is not the same. The specific properties of a protein are dependent on... Read more...
Exercise And Your Gut
Exercise And Your Gut
A great deal of research demonstrates that your intestinal bacteria (microflora) play a significant role in your overall health. Similarly, we now know that exercise has a positive impact on... Read more...
RECOVERY IS MORE ESSENTIAL AS WE AGE
RECOVERY IS MORE ESSENTIAL AS WE AGE
As endurance activity participation rates increase among senior athletes, an understanding of why recovery is more difficult as we age is essential. Previous data suggested that masters athletes recover at... Read more...
Does a High Fat, Low Carb Diet Improve Endurance Performance?
Does a High Fat, Low Carb Diet Improve Endurance Performance?
The argument that a high-fat low-carb diet improves endurance performance is compelling. The average endurance athlete has about 2,000 calories of glycogen in their muscles. Even the leanest marathoner has... Read more...
Hero Amino Acids #3 - Glutamine
Hero Amino Acids #3 - Glutamine
For endurance athletes, glutamine is particularly important. It is the most prevalent amino acid found in muscle cells accounting for almost 70% of  the muscle cell's free amino acid content.... Read more...
SLOWING MUSCLE PROTEIN BREAKDOWN
SLOWING MUSCLE PROTEIN BREAKDOWN
A popular misconception about building lean body mass is all you to do is stimulate the pathways that turn on muscle protein synthesis. This is only half the issue. Your... Read more...
The Switch That Controls Lean Body Mass
The Switch That Controls Lean Body Mass
Most of the muscle adaptations that increase strength and endurance occur in the interval following moderate to intense exercise. Central to these adaptations is the repair and rebuilding of muscle... Read more...
Cortisol - The Good. The Bad. The Ugly
Cortisol - The Good. The Bad. The Ugly
Most endurance athletes are familiar with cortisol, a catabolic hormone. In other words, it breaks down muscle tissue. Cortisol has a pretty bad image, especially among the endurance athletes. Yet... Read more...
How Much Protein Should I Consume?
How Much Protein Should I Consume?
One of the more controversial nutrition questions is the amount of protein that should be consumed daily? According to the recommended daily allowance, protein intake should be about 0.36 g/lb... Read more...
Timing Is Everything
Timing Is Everything
You cannot overestimate the critical importance that timing plays in post-exercise muscle recovery. Immediately after exercise, the cellular processes responsible for replenishing depleted glycogen stores and rebuilding and repairing muscle... Read more...
Artificial Sweeteners, Diabetes and Exercise Performance
Artificial Sweeteners, Diabetes and Exercise Performance
A recent study showing that artificial sweeteners may impact diabetes has generated a great deal of media attention. Beverages sweetened with aspartame dominate the beverage category. Many people consume them... Read more...