Below you'll find a list of all posts that have been categorized as “Nutrition/Supplements”
Supplements with performance-enhancing claims are very common. But recently the supplement L-citrulline has received more attention, begging the question does L-citrulline improve swimming performance? Supplements augmenting nitric oxide are very popular. It has been postulated that augmenting nitric oxide (NO) synthesis through nutritional supplementation may improve muscular function, resistance to fatigue during exercise, and recovery processes after exercise. Enhanced NO …
As Take Home Message for How to Calculate How Many Calories You Burn When Swimming: It is possible to estimate the energy cost of a training session or a race; A training session of 3,000 meter at aerobic capacity pace will expend around 1,100 kcal; A sub-elite swimmer that races the 400 free in 4:00.00 expends 147 kcal (35g of carbs …
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 ~ …
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 …
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 …
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 …
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. …
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 …
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 …
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 …