• 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…

  • What should endurance runners eat before, during, and after a marathon?
    Exercise,  Fitness tips,  Nutrition

    What should endurance runners eat before, during, and after a marathon?

    Variations exist between endurance runners, with elite runners, depending on metabolic and anthropometric characteristics, having varying needs for carbohydrate consumption ranging from 50 to 70% of total calories (Schroder et al., 2008). These needs also change as periodization of training occurs (Schroder et al., 2008). Some data suggest that male athletes will meet recommended carbohydrate intake whereas female athletes, especially endurance, may not (Burke, Cox, Cummings, & Desbrow, 2001, Deuster et al., 1986). Before any recommendations on food planning can be made a nutritional assessment should be done for each athlete to discern specific nutritional needs and preferences (Campbell & Spano, 2011). There is interindividual differences in what carbohydrate sources…

  • Do strength training and cardio play well?
    Exercise,  Fitness tips

    Do strength training and cardio play well?

    Integration of different modes of exercise in relation to training goals should be taken into consideration before prescribing a total conditioning program. Different blends of exercise training modes can either enhance or hurt gains of specific fitness-related adaptations. There is potential for competing systems to interfere with fitness improvements during concurrent training. Possible explanations for non-compatibility include genetic ceiling, problems when an activity requires recruitment of similar muscle fiber types, changes in cardiovascular, immune, neuroendocrine systems that support skeletal muscle, conflicts in cellular adaptation in skeletal muscle, overreaching or overtraining, and conflicts related to support needs for systems to recover (Baechle & Earle, 2008; Fleck & Kraemer, 2014). The exercise…