If you’re ready to conquer an intense sporting event, one thing is certain: proper fuelling is the key to unlocking your full potential on event day. Just as a well-tuned engine requires the right fuel to perform at its best, your body needs the optimal nutrition and hydration to reach peak performance and achieve your…
While some endurance sports, such as distance running or cycling, may benefit from a higher power-to-weight ratio, there is no single “ideal” body weight or body fat percentage for all endurance athletes. While endurance athletes typically have lower body fat percentages and higher muscle mass compared to the general population, their body weight may fluctuate…
Pre-training nutrition is essential for optimizing performance and recovery during exercise. Here are some important things to consider: Overall, pre-training nutrition strategies should focus on hydrating the body, providing adequate carbohydrates and protein, and timing meals appropriately. What are some good pre-training snacks? Choosing the right pre-training snacks can help fuel your body and optimize…
Training progression will often stall for people and usually it’s because they’ve missed the mark on some crucial things needed for effective training gains.
Low energy availability (LEA) is a state in which the amount of energy taken in from food is not sufficient to support normal physiological functioning, including menstrual function, bone health, and immune system function. This can occur when the energy intake is low relative to the amount of energy expended during physical activity and other…
Low-carb/high-fat diets like the keto diet are a popular dietary approach for weight loss and health improvement. This interest has leaked over into the elite athlete community. Especially since some early studies have renewed intrigue around potential benefits of very low-carb, high-fat diets (PMID: 31713719). Endurance exercise is prolonged activity sustained at a moderate-to-vigorous intensity….
Cortisol is known as the stress hormone since it’s released when the body is under stress. It can be a sign of overtraining or be caused by outside factors like a busy or stressful time at work, family pressures or emotional stress. It’s a balancing act, your body has a finite amount of energy and…
Research has been highly mixed in relation to BCAA’s. Before you take off running toward the nearest supplement store, there is an issue that needs to be addressed: I’ll use an analogy to describe the crucial issue with BCAA’s: Just because we have the ability to turn the light switch on, doesn’t mean that the…
Many of us were taught that the post-workout timing of protein was essential! And we made sure that we had that protein powder shake immediately after we finished. However, studies have shown that we may not need to worry about it as much after all. What is protein? Amino acids are the building blocks of…
The weather is getting nicer and many of us have started training again! Here are some of my favourite pre-workout nutrition strategies. What are the priorities? Performance – Completing workout as planned, meeting all reps and load targets Adaptation – Increasing strength, power, endurance, stamina, size, etc. Injury Prevention – Avoiding nutrition-related injuries, excessive fatigue…