Post run recovery – Do you need protein?

The International Journal of Sport Nutrition and Exercise Metabolism published by Human Kinetics has examined whether carbohydrate-protein ingestion influences muscle glycogen metabolism during short-term recovery from exhaustive treadmill running and subsequent exercise.

Six endurance-trained individuals underwent two trials in a randomised double-blind design, each involving an initial run-to-exhaustion at 70% VO2max (Run-1) followed by 4-hour recovery and subsequent run-to-exhaustion at 70% VO2max (Run-2).

Beverages were ingested at 30-min intervals during recovery, one group had a drink consuming carbohydrate-protein (0.8 g carbohydrate·kg body mass [BM-1]·h-1 plus 0.4 g protein·kg BM-1·h-1) this we will call CHO-P. The other had isocaloric carbohydrate (1.2 g carbohydrate·kg BM-1·h-1) which we will call CHO.

The results found that the addition of protein did not alter muscle glycogen utilisation or time to fatigue during repeated exhaustive running.

Read the full journal

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Could you benefit from cold-water immersion?

The use of cold-water immersion (CWI) for post-exercise recovery has become increasingly prevalent in recent years. We’ve all seen the images and heard about athletes jumping in ice baths or cold water post game (just like Andy Murray after winning Wimbledon). However is it for everyone?

T3623236c00000578-3683503-image-a-41_1468177484013he International Journal of Sports Physiology and Performance by Human Kinetics has recently published an article focusing specifically on why some of the current literature may show variability and disparity in the effectiveness of CWI for recovery of athletic performance by examining the body temperature and cardiovascular responses underpinning CWI and how they are related to performance benefits.

This review also examines how individual characteristics (such as physique traits), differences in water-immersion protocol (depth, duration, temperature) and exercise type (endurance vs maximal) interact with these mechanisms. Continue reading “Could you benefit from cold-water immersion?”

Free webinar – Overtraining from a Functional Health Perspective

The second webinar of our four-part series with Ian Craig and The British Association of Sport and Exercise Sciences (BASES) will be Overtraining from a Functional Health Perspective.

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Beetroot juice

Free webinar – Rocket (and Beetroot) Science: Dietary Nitrate and Exercise Performance

The webinar was presented by Professor Andrew Jones on Thursday 17th November 2016. It is part of a series of webinars brought to you in conjunction with the British Association of Sport and Exercise Sciences (BASES). BASES members can earn two CPD credits upon watching the presentation.

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Getting active after a cancer diagnosis may extend life

For people diagnosed with cancer, the risk of cancer death falls as physical activity rises, according to a new analysis of more than 70 existing studies.

Researchers writing in the British Journal of Sports Medicine concluded the current World Health Organization (WHO) recommendation of moderate physical activity to combat the risk of chronic disease is correct.

The WHO recommends two and a half hours of moderate exercise per week for some health benefit and five hours of moderate exercise per week for additional benefit.

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