• Strategies to prevent heat stress during exercise
    Fitness tips,  Hydration,  Nutrition,  Recovery

    Bring on the heat: Strategies to prevent heat stress during exercise

    For the human body water is the most important nutrient. Water makes up about 60% of the average person’s weight but can range from 45% to 75% (Campbell & Spano, 2011). Euhydration is a state in which the body water content is adequate to meet a person’s physiologic needs. Hypohydration, a state in which body water content is insufficient and hyperhydration, when the body water content is in excess, both present potential dangers (Campbell & Spano, 2011; McArdle, Katch, & Katch, 2014; Tipton, ed., 2006). Dynamic exercise, especially endurance exercise, causes increases in volume in most fluid compartments when compared to sedentary counterparts (Tipton, ed., 2006). Shifts in fluid volume…

  • carbohydrate-depleted diet does not improve exercise performance
    Exercise,  Fitness tips,  Nutrition,  Recovery

    Physiologic rationale for why carbohydrate-depleted diet does not improve exercise performance

    Carbohydrate is a vital energy source during aerobic and anaerobic exercise. A 24-hour fast or low carbohydrate-normal calorie diet can nearly deplete resting glycogen reserves (McArdle, Katch, & Katch, 2015). Whereas a two to three-day carbohydrate-rich diet can increase glycogen store two times compared to a moderate carbohydrate diet (McArdle, Katch, & Katch, 2015). Any significant reduction in the body’s carbohydrate supply during exercise will result in fatigue and decreased performance. Glycogen serves as the body’s storage form of carbohydrate The liver contains about 100 grams of glycogen which is much more concentrated than skeletal muscle. In well-fed individuals’ intramuscular glycogen stores can reach 400 grams in absolute terms, greater…

  • eating carbs to improve muscle mass
    Fitness tips,  Nutrition,  Recovery

    You need to be eating carbs to improve muscle mass

    Many athletes, recreational and competitive are interested in building muscle mass. Most people have spent much time and energy focusing on dietary protein and supplements to reach this goal. However, simply ramping up protein intake will not significantly increase muscle mass. A key component to building mass is carbohydrates — a protein sparing nutrient. The discussion on ingesting adequate carbohydrates versus more protein can be broadly viewed from two points. Muscle tissue maintenance/repair and performance, acutely and chronically. In the literature dietary protein has been extensively studied with its relationship to building and maintaining lean body mass. Often the relationship of carbohydrates and preservation of lean mass is understated. Too little…