Sports Nutrition

Best Sports Nutrition News Vol.2

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These are the stories that were the most popular in the last  6  months on Facebook and Twitter feed. Always interesting to see what stories strike people the most from salt, tattoos, weight loss to fat metabolism! Happy Thanksgiving and thanks for reading!

Skin Tattoos Alter Sweat Rate and Na+ Concentration

Tattoos decrease sweat rate and increase sodium sweat rate. The study was done at rest but one can extrapolate that exercising with tattoos might compromise thermoregulation and increase the need for electrolytes!

Salt won’t give you a heart attack, says scientist (but maybe the tequila?)

The dangerous myth that salt raises blood pressure began more than 100 years ago, with French scientists Ambard and Beauchard. They based their findings on studies of just six patient. Salt is life, we are made of salty water. The current guidelines are not adequate for athletes and people that consume less carbohydrates than in the average american diet. If you feel dehydrated, sluggish and craving food all the time, a lack of salt could be an explanation. Read more on electrolytes and hydration here.

For Weight Loss, Less Exercise May Be More

The best time to lose weight is the off-season and this article is shedding a little bit of light on this phenomenon. High training loads often can lead to fatigue, cortisol release and weight stagnation or gain. However it is not impossible to improve on body composition during those hard training weeks with good nutrition, metabolic efficiency and periodization of carbohydrates according to training loads.

How To Lose Weight Like A Professional Cyclist With Team Sky’s Head Of Nutrition

When the Tour de France is ongoing, one way these guys prepare is by manipulating their weight. Here is a good video which emphasizes carbohydrate periodization something that we highly recommend here at With their team nutritionist who happens to be one of the top scientist in Sports Nutrition and also a lecturer at the ISSN diploma: James Morton.

Magnesium supplements show potential anti-inflammatory effects: Meta-analysis

Another reason why magnesium might be worth supplementing. Most people have low intake of magnesium due to insufficient intake of fruits and vegetables. Athletes are also sweating magnesium. Results, low levels of magnesium overall not necessarily seen in a blood test but inside the cells. A bonus: magnesium has shown in a recent review that it can also lower systemic inflammation levels, which can also be an issue with lots of athletes.

Exercise before breakfast increases 24-h fat oxidation in female subjects

Exercising in the fasted state or for very long with low food availability can increase fat oxidation in women (and in men too). What does that mean for you? It means that your body is more able to break down fats during the rest of the day. This can mean improved body composition but only if you are mindful of your eating and not overdoing the recovery with tons of food. Especially if the next day is a recovery day or easy day, let your body burn some fat. The nice thing too is that when your body burns more fat you are less likely to get the hunger pangs!

11 reasons to avoid ibuprofen – Dr. Phil Maffetone

Cardiac arrest tops the list of potential problems with taking this commonly used drug. It has many deleterious effects and if you are looking to numb the pain, it does not work really in this situation. Some athletes can get migraines during long endurance event. The best thing to do is to figure out the root cause: helmet too tight, sinuses, dehydration, under or over fueling…

Triglyceride metabolism in exercising muscle. – PubMed – NCBI

Fat loading is also important before an endurance event. Muscles can store large amounts of fat droplets that can be utilized for energy.

Best Diet Overall Rankings

38 diets ranked. Where is the no-diet diet? I don’t see it in the list…That’s the one we like @inproveme 😉

Sweden Becomes First Western Nation to Reject Low-fat Diet Dogma in Favor of Low-carb High-fat Nutrition

Sweden has become the first Western nation to develop national dietary guidelines that reject the popular low-fat diet dogma in favor of low-carb high-fat nutrition advice. Will the USDA follow soon? Doubt it. In the meantime, be your own advocate and do your research, don’t let yourself be fooled by the Big Food industry.

Working out and overfat? – Dr. Phil Maffetone

You can’t outrun a bad diet. I’m sorry. In fact you should take care of your diet first and foremost, this is the most important, which will bring the most results. Often people are caught in the calorie counting conundrum: I burned 500 kcal today so I can eat this donut. First of all calorie counting is very inaccurate and you probably did not burn that. Secondly, it’s been shown that NEAT (non-exercise associated thermogenesis) is decreased in people who exercise a lot. Meaning that the rest of the day without really making it conscious, you just move less, so overall you could be burning less calories and you just had that donut! Oops!

Taurine might be more effective then caffeine on Repeat-Sprint Cycling Performance and Physiological Responses

More evidence that taurine is an effective ergogenic aid. This paper shows that it is even more effective than caffeine. Should Red Bull be your next energy drink of choice? With only 1g/serving might not be enough. Paper reports dosage of 2-3g. Might be enough to give you a little boost though. #red_bull #inproveme #performance_nutrition

Maximal Fat Oxidation is Related to Performance in an Ironman Triathlon.

You might want to rethink the candy and go for the bacon instead! Because better fat oxidation will get you through your Ironman faster… I feel like saying: TOLD YOU SO! But will refrain myself until I read the full paper. Looks promising though 🙂

Can Fit Athletes Really Be Unhealthy?

Hard to believe but when you combine too many hard training sessions with an unhealthy diet, the results can be devastating…

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