Beta-Alanine and Sodium Bicarbonate do Not Improve Cycling Performance

Beta-Alanine and Sodium Bicarbonate do Not Improve Cycling Performance

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Repeated bouts of high-intensity exercise lead to a pronounced accumulation of hydrogen cations (H+), a by-product of anaerobic metabolism that has been shown to play causative roles in peripheral fatigue. β-alanine (BA) supplementation is effective to increase intracellular carnosine content, a dipeptide whose pKa of 6.83 falls within the mid-point of the pH transit range in skeletal muscle (pH ~ …

Swimming Pre-Workout Nutrition

Swimming Pre-Workout Nutrition

Dr. GJohn Mullen Blog, Nutrition/Supplements, Training Leave a Comment

What,  When and Why Sports nutrition is a complex and hotly debated subject. Unlike resistance training and stretching, everyone eats, making a proper diet mandatory for success.  At every Olympics the same countries are at the top, don’t be fooled and believe it is secondary to talent. There is no coincidence the top countries have the top services to provide …

Effects of Branched-Chain Amino Acids (BCAAs) on Muscle Cell Signalling

Effects of Branched-Chain Amino Acids (BCAAs) on Muscle Cell Signalling

Dr. GJohn Mullen Blog, Nutrition/Supplements, Training Leave a Comment

Branched-chain amino acids (BCAA) are a common supplement in sports and resistance training. Their theorized benefit is increasing lean body mass and maximizing strength gains. BCAA and leucine particularly utilize a signaling route which overlaps with the distal part of the insulin-like growth factor I (IGF-I) signaling pathway, namely the mammalian target of rapamycin (mTOR) cascade (mTORC1). Haegens et al …

Friday Interview: Dr. Phil Stanforth on Bone Density in Female Athletes

Friday Interview: Dr. Phil Stanforth on Bone Density in Female Athletes

Dr. GJohn Mullen Blog, Nutrition/Supplements, Training Leave a Comment

Below is an interview on bone mineral density and content how it affects female swimmers and whats needed to help your body. Here is the latest article by;  Dr. Phil Stanforth “Bone Mineral Content and Density Among Female NCAA Division I Athletes Across the Competitive Season and Over a Multi-Year Time Frame” and latest studies here.    1. What is the difference between bone mineral density …

Are There Benefits in Taking Nitric Oxide for Athletic Performance?

Are There Benefits in Taking Nitric Oxide for Athletic Performance?

Dr. GJohn Mullen Blog, Dr. John Mullen, Latest&Greatest, Nutrition/Supplements, Training Leave a Comment

Background On Nitric Oxide Ergogenic aids are a huge market in the sports performance and fitness community. Every product is the advertised to benefit performance. Nitric oxide (NO) is a labile lipid soluble gas synthesized in many body locations which are believed to improve athletic performance. NO is an important modulator of blood flow and mitochondrial respiration during physical exercise. …

Does Baking Soda Improve Swimming Performance?

Does Baking Soda Improve Swimming Performance?

Dr. GJohn Mullen Blog, Competition, Dr. John Mullen, Latest&Greatest, Nutrition/Supplements, Training 6 Comments

Background on Baking Soda Sodium bicarbonate or baking soda is a commonly used ergogenic aide with mixed literature ineffectiveness. The mechanism behind sodium bicarbonate is to buffer the acid hydrogen ions from high-intensity exercise and lactate accumulation. Most literature has investigated the effectiveness of acute loading, just prior to a high-intensity performance. However, chronic loading for 3-6 days prior to …

What is the Influence of Capsaicin (CAP) for Swimmers in Sprint Training?

What is the Influence of Capsaicin (CAP) for Swimmers in Sprint Training?

Dr. GJohn Mullen Blog, Dr. John Mullen, Latest&Greatest, Nutrition/Supplements, Training Leave a Comment

Background on CAP for Swimmers  The ability to perform repeated sprints with minimal fatigue is important for swimming training and competitions with multiple events with minimal rest. Supplements are an enormous industry, commonly projecting breakthrough supplements to improve performance. IL-6 is a cell signaler (cytokine) with both pro-inflammatory and anti-inflammatory effect, which may be important in the recovery process, but …

Will Taking Caffeine Increase Muscle Power?

Will Taking Caffeine Increase Muscle Power?

Dr. GJohn Mullen Blog, Dr. John Mullen, Latest&Greatest, Nutrition/Supplements, Training Leave a Comment

Background On Caffeine  Caffeine is a natural alkaloid present in the leaves, fruits, and seeds of various plants (coffee, kola, tea, mate, etc.) or can be artificially synthesized. Caffeine is the most commonly used ergogenic drug in the sports world with reports of 75% consumption of elite national and international athletes prior to competition obtained from urine samples. Caffeine used …

Swim Practice Protein Intake

Swim Practice Protein Intake

admin Blog, Kevin Iwasa-Madge, Latest&Greatest, Nutrition/Supplements, Training 1 Comment

Take-Home Points on Swim Practice Protein Intake: Ingesting protein during training can minimize muscle breakdown from training. Protein should be ingested in smaller quantities (10-20g) than carbohydrate (up to 80g) because they are digested slower. Consume this amount of protein and carbohydrate with large amounts of liquid (1L/32oz) to prevent a hypertonic training drink that can lead to dehydration and …

Is Chocolate Milk an Adequate Recovery Aid for Swimmers

Is Chocolate Milk an Adequate Recovery Aid for Swimmers?

admin Allan Phillips, Blog, Latest&Greatest, Nutrition/Supplements Leave a Comment

In recent years chocolate milk has emerged as a popular recovery beverage for athletes.  A while back, USA Swimming partnered with milk in a marketing campaign with many elites making a pitch to the swimming community.  Popular science publications have also made the public aware of milk’s benefits, or at least its comparability (and perhaps superiority) to expensively engineered supplements …