Tag Archive: sports nutrition

1. Guide to eating before competing

   20th March 2015 2:48 pm 9 Comments

   “When should I eat before a competition?”

   is one of the questions we are asked most often, followed by “What should I eat before matches?” Pre- competition nutrition is a vital part of any athlete’s preparation. Maximising available energy and properly hydrating are necessary to ensure that you perform at your best.

   What to eat

   In order to maximise energy for competition, athletes should eat meals high in carbohydrate. However it is important to select the right types of carbohydrate to ensure that energy is released slowly and can be sustained throughout the duration of the competition. The table below shows which foods are high in slow release carbohydrates and which release energy faster.

   

   Eating foods high in fast release carbohydrates too soon before competition will mean a rapid increase in blood glucose levels. This in turn will lead to production of the hormone insulin which acts to remove glucose from the blood and store it in the liver, where it is not available for energy production.

   However, these foods are ideal immediately after training or competition when replenishing the body’s energy stores becomes a big priority.

   Fat is less readily used as an energy source during competition due to the high intensity, so keep ingestion of fats and high fat proteins to a minimum in the lead up an event.

   This will leave more room for carbohydrates, and reduce the likelihood of gastric discomfort which high fat foods can cause due to longer digestion times. The table below shows a list of lean, medium and high fat proteins.

   

   Keeping hydrated is vital for performance as it will allow you to perform well physically and stay mentally focussed. Try and drink regularly throughout the day rather than drinking lots in a few bursts, as your body will be able to absorb the fluid better. See how much fluid you should be drinking each day here.

   When to eat

   This will depend on the time of your competition, here are some examples of common meal timings for different competitions:

   Morning

   • 8am Breakfast- poached eggs on wholegrain, blueberry and oat pancakes (inspired by pancake day) and/or small bowl of natural muesli. water (more here).
   • 10am Competition- If you struggle to eat before an early competition, sports drinks can be very useful source of energy and are easily digestible.

   Only start consuming once your warm up has started to avoid an insulin spike.

   • Immediately post competition- fast digesting carbohydrates and protein for fast energy replenishment
   • 2 hours post competition- Try and eat a full meal consisting of slow releasing carbohydrates, protein for recovery and fruit and/or vegetables for vitamins and minerals. 2 hours post exercise is the window of opportunity for maximum glycogen storage in the body.

   Afternoon

   • 8-9am Breakfast- large breakfast to maximise energy storage e.g. poached egg on toast, porridge with berries, grapefruit. Water
   • 12-1pm- top up energy levels without overeating e.g. small sweet potato with grilled chicken breast. Water
   • 3pm- Competition
   • Immediately post competition- see above
   • 2 hours post competition- see above

   Evening

   • 8-9am Breakfast- large breakfast. Water
   • 11am Snack- mixed nuts and dried fruit. Water
   • 1-2pm lunch- Grilled salmon and steamed rice and veg. Water
   • 3.30-4pm- small jacket potato with tuna. Water
   • 7pm- Competition
   • Immediately post competition- try and stick to same principles of post competition nutrition, however if you cannot manage 2 meals at this time, make sure you have one good meal.

   Summary

   Whatever time your competition takes place, the same principles of eating plenty of slow release carbohydrates, limiting fat and maintaining hydration should apply.

   (picture of James Marshall helping one of our athletes prepare food ahead of competing)

   Leaving 2-3 hours between eating and competition will allow food to properly digest and leave the body free to concentrate on physical performance with adequate energy.

   Whatever strategies you put in place for your competition day nutrition, make sure they are well practiced . Trying something new for the first time before a competition is a risk not worth taking.

   Matt Durber 

   Further reading:

   • How to make your own sports drink 
   • What should I eat for breakfast?

2. How can a gymnast maintain a healthy weight?

   27th February 2015 10:08 am 2 Comments

   How can a gymnast train well but maintain a healthy weight with all this pressure?

   Yesterday’s blog looked at incidents that happened years ago when eating disorders were not well known and the training was very different. Gymnasts’ weight were under scrutiny.

   Those severe cases are hopefully less frequent with better-educated coaches and different role models.

   If you watch gymnastics now, the body shapes are all different and they still get the results they need.

   Take Nastia Liukin and Beth Tweddle. Both very different body shapes but both have won Olympic titles! Still, young female gymnasts don’t live in a vacuum and society itself places immense pressure on the female body image.

   Gymnasts need balance…

   in their diet as well as on the beam. Carbohydrates are the body’s preferred source of energy. Gymnasts will be burning huge amounts of energy so this is vital in their diets. Complex carbohydrates are needed to give the gymnast a long sustained amount of energy.

   You can get these from vegetables and wholegrain/wholemeal foods. For a quicker burst of energy, simple carbohydrates from fruit and sugars can give this. But, too much of anything can be bad. Too much carbohydrate can lead to weight gain if the energy is not used afterwards. Around 60-65% of the gymnasts daily diet or 5-8g/kg/day should be enough.

   Protein is vital to help recovery and support of the muscle tissues. Male gymnasts usually require more than female gymnasts. 12-15% of the daily diet or 1.2-1.7g/kg/day is needed. Sources include meats (chicken, turkey) fish, eggs and nuts.

   Fats should make up the remainder, 20-35% of the total calories. Fats are another source of energy and can help transport nutrients around the body. However, the type of fat is important. Limit the amount of  trans fats, these are found in processed foods. Natural fats are best and are found in nuts, meat, oily fish and olive oil.

   What should a gymnast be eating before and after training?

   

   Beth Tweddle is an example of healthy gymnast

   Try and eat 1-2 hours before training. A small meal including complex carbs and fluid intake should be enough to give the gymnast a sustained level of energy throughout training.

   After training, having a meal that is protein-based will help the muscles’ recovery process, and carbohydrates will replenish the energy stores.

   If you have to travel, eating something like a banana or an apple within 30 minutes after training will help replenish energy stores too. This is important if there is more than one training session in the day.

   Gymnasts should stay hydrated during training too. Depending on how long a training session is, an energy drink can help sustain energy or a small snack will help keep them going too (How to make your own sports drink)

   During competitions, a gymnast does a lot of waiting around. It is vital that they stay hydrated throughout the day. Small and regular sips will help this. A light breakfast and regular snacks like fruit or nuts will maintain their energy levels (more on competition eating here).

   If you want to see how a healthy diet looks in action, then watch this video, aimed at adults but something the whole family can do.

   Conclusion

   Gymnasts need to eat more than the average person because the energy expenditure is more and their bodies require more energy to help recover afterwards. Nowadays, gymnasts like Beth Tweddle are proving you don’t have to have a tiny frame to excel at the sport.

   All body shapes are able to perform at the highest of standards. Supporting your body with the right foods and amounts of these foods and training hard will make a champion, regardless of body shape.

   This is something we take seriously at the Excelsior ADC gymnastics club

   If your club coach is obsessed with a gymnasts’ weight, then speak to the club welfare officer.

   Gemma Robertson 

   Further reading:

   What to eat before competing

3. How to get fit for golf

   7th February 2015 3:13 pm Leave a Comment

   Improving strength, stamina and flexibility in young golfers

   I have been working with England Golf for the last 15 months, coaching the South West under 16s boys and girls squads.

   I have been responsible for their golf fitness, and we have made significant progress since adopting a new approach since September 2014.

   I have developed a simple online tool to help develop the habits of the young golfers systematically. This has enabled the golfers to get fit in a structured manner, even though I only see them intermittently. I have been very lucky in having the support of the golf coaches: John Jacobs and Martyn Thompson, who understand the need for strength and conditioning in golf.

   Train Well, Eat Well, Recover Well

   These are the 3 aspects of fitness that we have been told to develop with our golfers. Unfortunately, these ideas are alien to most of the young golfers when they arrive at the squad. Despite the fact that most of them are doing either GCSE p.e. or a BTEC in sport and exercise, the lack of knowledge and sound practice is frightening.

   Eating a bacon and egg sandwich 15 minutes before training is about to start is one example. A few of the golfers have personal trainers, but are unable to do 5 good press ups, nor do a single leg squat (unloaded) nor run 400m without walking when they arrive. The sleep habits and bed time routines are typical of teenage kids, rather than aspirational athletes.

   Parents, especially of the girls, have very strong opinions on what is necessary to succeed in golf: some telling their daughters not to run! Most are well meaning, but need help on what the best foods are to eat and when, as well as the requirements of golf.

   So, imposing a “you must do this” approach together with the “World’s best golf fitness program” would be destined to fail.

   Starting fitness for golf

   We started the good habits necessary when we held a joining boys and girls assessment weekend in September. I wanted the candidates to be clear from the start what the program would involve: like running! That way there would be no misunderstandings later.

   I did a presentation with the parents on Long Term Athlete Development (LTAD) with special emphasis on the dangers of early sports specialisation. I told the parents that their children would be required to input 3 numbers a week online. They all agreed publicly that this was a reasonable goal.

   Over the course of the weekend, I worked with every candidate and gave them a series of simple exercises that we developed many years ago called 5 by 5 by 5: 5 minutes of 5 exercises, 5 times a week.

   I wanted every candidate to have this opportunity, because they and their parents had all invested a weekend of their time. That way they could go home and practice and try again next year if unsuccessful.

   I then showed the candidates what their online reporting tool would look like, using google drive. All they had to do was create a gmail account and then report on what they had done the previous week, using a 1-5 scale for each category.

   The first stage was:

   • Train Well: do their 5 by5 exercises
   • Eat Well: Eat 5 portions of fruit/veg a day
   • Recover well: Measure the overall sleep quality that week.

   Their form would look like this:

   

   Now, you may think that is too simplistic. My job is not to impress anybody with what I know, it is to affect change of behaviour within the golfers (and their parents).

   We set this as the target for the next 4-5 weeks until I saw them in their respective squads. Their individual sheets linked into a global sheet that I then reviewed every Monday morning:

   The grey areas are where the gaps are, the green amber and red indicate how successful the golfer has been overall. I can then look at the individual scores for each golfer week by week.

   I shared this with the golf coaches and the squad managers, everyone can then see what the golfers have been doing: they are accountable.

   Building up the golfers’ fitness

   My main aim at the start was to get the golfers thinking about these areas every week. There were accountable for filling in 3 numbers.

   I realise that they can falsify the numbers (more later on that) but at least once a week they had to think about the plan when they had to enter the numbers!

   By giving them some relatively easy goals, I was hoping to create some small successes, build confidence and trust and go from there.

   However, setting up a gmail account and inputting 3 numbers a week, let alone remembering where their one document was on Google Drive has proven too much for some of them!

   So, at the next squad meetings, I went over it again. This time we changed the goals for the next 5-6 weeks, but kept it to 3 numbers.

   • Train Well: Run up to 5 miles in a week.
   • Eat Well: Eat breakfast with 1 portion of fruit and some protein.
   • Recover well: A stretch routine post training/ golf.

   All of this was accompanied by practical work on how to run correctly, what golfers should eat for breakfast, and examples of stretching routines for golf.

   The golfers are getting fit!

   Whilst it may appear we got off to an inauspicious start, over half of the squad were really having a go and making themselves fit.

   The simple goals, identifiable tasks and weekly contact made for a good conversation starter. Some were so keen, they took their exercises on holiday and we now have a collection of “me training on holiday” pics”.

   Our third stage of golf fitness training was:

   • Train Well: Do 3 circuits +2 runs/week
   • Eat Well: Drink 2 litres of water/day
   • Recover well: Have a post training snack within 15 minutes of exercise/ golf.

   This was where the intensity of training increased for the golfers. I gave them 3 different circuits to choose from before Christmas. I allowed for the proposed bad weather (it never arrived) thinking indoor circuits would be manageable over Christmas holidays, and a run twice a week when fine.

   The girls especially nailed the recovery snacks, but most of them were making a real effort to change their behaviour.

   This included stocking up with good food on the way home!

   There is no hiding from The Hill.  

   I mentioned earlier that it is easy to fill out a form online, but much harder to do the underlying work.

   That is why at every squad session we do a group run or circuit: it keeps everyone honest. I keep my mouth shut, and the rankings speak for themselves. On January 2nd we did a run on Frank Clarke’s Hill in Willand, which is pretty steep. This was the toughest thing some of them had ever done. Others were unable to run more than 50m up the hill without walking…

   We are now in the situation where 80% of the squad members are really trying to get better.

   There is a work ethic within the squad, and I get asked good questions about how they can improve their golf fitness.

   We have a few more sessions left, but already this year we have made further progress than last year. There has been an increase in club head speed and a corresponding drop in their Golf Handicap.

   It may seem a bit slower, but it has been more consistent, and the habits are ingrained. There is still room for improvement, and John Jacobs and I are always talking about how to practice for golf.

   If you want me to help you get fit for golf, then I am happy to help, please contact me.

   Thanks to Ollie Whitehead and Randy Ballard for help on the monitoring sheets.

4. Is it better to drink water or Lucozade?

   1st November 2014 9:23 am 25 Comments

   “Well is it?”…

   A frequently asked question. While listening to a speech at a coaching conference recently, I heard that if plain water was cool or sleep could be bottled, you could make a lot more money.

   The only reason sleep and water are not promoted more as recovery tools is that no one makes money from them. What is the real difference between drinking water and lucozade? 

   Lucozade

   There are many types of Lucozade, supposedly for different situations, fizzy Lucozade energy, Lucozade lite and Lucozade sport.

   • Lucozade lite contains 1gram of sugar per 100ml and is said to contain 70% less sugar than other Lucozade types and it should be used before and during exercise.
   • Lucozade energy contains 50grams of sugar in a normal sized bottle. This type is used very much as a recreational drink and is not designed for sports and is purely to increase energy when feeling low not before an athletics or sports event.
   • Lucozade Sport contains 3.5grams per 100ml. It is supposed to be drunk before, during and after a sport event.

   Therefore depending on which type of Lucozade you choose there is a lot of sugar. Consider that 40g is the recommended daily allowance (RDA) for a woman. This excess sugar will be stored as glycogen and if continually built up can be turned into fat.

   Lucozade during exercise

   All of the Lucozade varieties have come from a “sports science academy” and have been “vigorously tested”. You would expect them to do exactly what they say wouldn’t you?

   Many of you can remember the slogan: you go 33% longer, however research since then has stated that this was a flawed study, allowing athletes to take Lucozade while others had fasted for over 12 hours.

   Lucozade Sport is an isotonic drink as it contains a glucose level of 6-8%. These types of drinks are good to replace some of the energy lost during exercise. Although, it does not mean it contains everything that is needed.

   The Lucozade website states that athletes drinking lucozade sport run faster over the course of a marathon compared to those who drink water. I would personally be skeptical about that as speed is very much training related and so you could also run just as quickly with water.

   Water during exercise….. 

   The effects of drinking water during exercise are to cool you down and to rehydrate you.  During other times, it helps to increase the mineral and vitamin absorption of your daily diet.

   Water is considered to act as a buffer when the body’s temperature rises when there is a specific heat causing an increase of 1°. This temperature rise is part of the reason why fluid loss of only 1-2% body weight can induce the feeling of thirst. This indicates the need for fluid and electrolyte replacement.

   This level of fluid loss (dehydration) can also lead to feelings of fatigue, which is the biggest precursor to poor performance.

   The recommended amount of water to be consumed is 2 litres per day, plus 1 litre per hour of exercise. If you exercise for 3 hours then you need 5 litres for that day (see chart here).

   As mentioned above the electrolyte absorption is very important, specifically sodium because you lose a lot of sodium through sweating. Water contains 6mg of sodium per litre.

   Most Lucozade types do not contain enough sodium to make them conducive to recovery. Some sources claim that Lucozade sport contains 23mg in total however I cannot find any evidence to back up these claims.

   The label on water states that it contains no carbohydrates, sugars, protein or fat whereas Lucozade does contain all of those but some in minute amounts.

   Research does suggest that carbohydrate- electrolyte and protein- electrolyte drinks are the best for recovery after exercise. Lucozade Sport does contain carbohydrates and so in theory should be good for recovery although it does not contain enough electrolytes to be considered a recovery drink.

   Water is better for hydration and for minerals (electrolytes) and in that respect general health as Lucozade contains such a high percentage of sugar.

   Is there another option?

   Redbull is very different to lucozade and unrecognisable to water. If there is a scale of health water is at one end and Redbull the other.

   Redbull is a stimulant and contains about the same amount of caffeine as in a normal cup of coffee. . Water in my opinion is better than Redbull for athletic performance. (more details on Redbull here)

   Bananas are a useful source of energy, and are a lot cheaper than energy drinks. Research has shown that they compare well to commercial isotonic drinks such as lucozade in cycling time trials.

   One medium banana (~118 g) contains about 27 g carbohydrate (half as sugars), 3.1 g dietary fiber, 105 kilocalories, and is a good source of potassium (422 mg) and vitamin B6 (0.43 mg)

    Will this question truly be answered?

   The original question is very difficult to answer in my opinion. Lucozade is good for what water is not, increasing and maintaining energy.

   You can get many different flavours, cherry, orange, lemon, lime, apple, blackcurrant and tropical. Research shows that fluid intake increases for a drink that is flavoured another reason for Lucozades popularity.

   It does taste very good. Although by adding squash to water will get the same taste without the added sugar!

   Academics have stated that energy drinks that contain carbohydrates should only be drunk in sports that last for longer than 90 minutes.

   If you are burning off carbohydrates and need an energy boost then this will be good but your body contains enough carbohydrate to last two hours so a boast for a sport of much less time may not actually aid performance.

   Although drinking it at half time having conducted a reasonably long warm up may be useful. It will not increase speed though… only training unluckily will do that!

    In conclusion

   Lucozade sport in my opinion is better than water to maintain energy levels for prolonged exercise. It can be used in recovery due to the high level of carbohydrates, but it is not a complete solution.

   Much more is required for proper recovery after a training session, for example protein.

   Water is good for rehydration after an event, and for hydration during the event. While Lucozade is not as good it tastes a lot better, so might help overall uptake.

   Young athletes especially are at increased risk of obesity and diabetes compared to 20 years ago. Part of coaching is the education process of young athletes.

   Drinking a sugary drink when it is unnecessary is unlikely to help you become a better athlete: but it could stop you from becoming one.

   If you like this then try reading:

   • How to make your own sports drink 
   • Guide to competition eating
   • History of sports supplements

   Matt Brookland

5. Should I take Creatine? – A summary of recent research

   21st January 2014 11:50 am 3 Comments

   Creatine supplementation for athletes.

   Creatine supplementation became popular with athletes following the 1992 Summer Olympics in Barcelona, Spain, when gold medal winners Linford Christie and Sally Gunnell revealed that creatine was a factor in their success.

   Many athletes want a quick fix for the development of strength, power and muscle size. Strength and conditioning coaches are continually asking about creatine, and athletes hearing about creatine want to know more about the supplement and its effects.

   Here Jason has put together a brief overview of current research.

   Creatine is a natural nutrient found in foods like meat and is also found in our muscle cells, where it’s used to power high intensity muscle contractions. Creatine has been shown to be safe and effective in thousands of studies with athletes and gym users.

   What is Creatine?

   Creatine is a natural nutrient found in our bodies and the bodies of most animals. Approximately 95% of the body’s creatine supply is found in the skeletal muscles. The remaining 5% is scattered throughout the rest of the body. The human body gets most of the creatine it needs from food or dietary supplements, food like red meat, and fish.

   In the body, creatine is synthesized from the amino acids glycine, arginine, and methionine, primarily in the liver, kidneys, and pancreas, and it is transported from there to all the cells in the body via the bloodstream. Since creatine is involved in all processes that require energy, muscle, brain and nerve cells receive larger amounts of energy.

   How Does Creatine Work?

   Creatine is an essential player in the primary energy source used for muscle contraction. It exists in two different forms within the muscle fiber: creatine and as creatine phosphate. This latter form of creatine makes up two-thirds of the total creatine supply.

    

   When your muscles contract, the initial fuel for this movement is a compound called ATP. ATP provides its energy by releasing one of its phosphate molecules. It then becomes a different compound called ADP. Unfortunately, there is only enough ATP to provide energy for about 10 seconds, so for muscle contraction to continue, more ATP must be produced.

   Creatine phosphate comes to the rescue by giving up its phosphate molecule to ADP, recreating ATP. This ATP can then be burned again as fuel for more muscle contraction.

   The bottom line is that your ability to regenerate ATP depends on your supply of creatine.  The more creatine, the more ATP remade, resulting in more ability to train your muscles to their maximum potential.

   Creatine can also absorb intracellular water, thus resulting in a higher muscle volume. This could lead to the “pumped up” feeling and appearance. An additional way creatine increases muscle size is thought to be its fluid retention abilities within muscle tissue.

    Who Can Benefit From Creatine?

   The greatest benefits occur in those who wish to put on muscle mass. Athletes in bodybuilding, powerlifting, martial arts, and track and field events such as javelin and shot-put may benefit due to greater muscular strength.

   It is still unclear whether athletes involved in endurance activities such as marathon running or long-distance bicycling will benefit from creatine supplementation.

   The difficulty in these situations appears to center on the increased muscle mass which creatine provides. While that’s great if you’re a bodybuilder or wrestler, it can have a negative effect if you have to carry all that weight around during a marathon or triathlon. It becomes a tradeoff between the increased strength you get from creatine and the increased muscle mass.

    Loading and Dosages

   The most common creatine intake programme involves an initial loading phase of 20 g/ day (four doses of 5g each) for 5–7 days, followed by a maintenance phase of 3–5 g/day for differing periods of time (1 week to 6 months).

   Although lower dosages (2–3 g/day) for a greater length of time (1 month) as a loading phase can be as equally effective in raising creatine levels.  All creatine supplementation should be consumed with water to aid the absorption and hydration levels in the body and muscular tissue.

   Creatine Supplementation and Performance

   Studies have shown that oral supplementation of approximately 20 g per day for about 5 days increases intramuscular levels of creatine by 17–22% and phosphocreatine by 6-12%.

   It is also notable that subjects who follow this supplementation regimen show increased body mass ranging from 1–3 kg. Although creatine may play a role in protein synthesis, the most likely explanation for the rapid increase in body mass is water retention.

   Many studies have examined the effect of creatine supplementation on exercise performance in a laboratory setting; the following observations have being made from research conducted:

   • Most studies that examined the effects of creatine supplementation on a single bout of intense exercise did not produce an ergogenic effect.
   • Most studies that examined the effects of creatine supplementation on repeated bouts of intense exercise have shown an ergogenic effect and only a few have not.

   Although creatine supplementation may be performance enhancing in a controlled laboratory setting or in the weight room, how this translates into sports performance on the field is largely unknown.

   As stated creatine supplementation can increase body mass, athletes involved in sports such as rugby union or weightlifting may benefit. However, this increase in body mass may hamper performance in sports such as soccer, basketball, or swimming, which may be adversely affected by the rapid weight gain associated with creatine.

   Final Thought

   Yes it has been proven that creatine supplementing can improve athletic performance, hundreds of research project claim this, but in the world of sport there is no replacement for natural talent and skill.

   Hard work and commitment to your training will take you places, at whatever level you compete at. Athletic development should not just be focused on physical characteristic but needs to be centered on the health and fitness of the athlete, and developing the person at a whole.

   The American College of Sports Medicine conducted a round-table discussion on creatine. The conclusion of this round-table was that “creatine improves performance in exercise involving explosive, high energy requiring activities, especially of a repeated nature. “

   Further reading

   • History of sports supplements 
   • How to take charge of your fitness training.

6. The best sports nutrition supplement is…

   11:13 am 4 Comments

   

   All about sex appeal

   “How can we make more money from impressionable teenage boys?”

   Is a question equipment manufacturers in the 1950s asked. Today, sports supplement companies make a fortune by selling products that promise short cuts and quick gains to young males with low self- esteem.

   Tony Caldwell has been training in powerlifting and bodybuilding for 50 years, here he gives his thoughts on supplementation.

   The first sports supplements

   I have been involved in lifting weights for almost 50 years as a rugby player, powerlifter and bodybuilder.

   

   Cigarettes and golf

   During that time I have seen massive changes in the field of nutrition for athletes from the beer and potatoes regime of the early strongmen (before my time I might add) to the supercharged (and super priced) products of today as touted in just about every sports magazine in circulation.

   First a little history. Back in the 1950s in the USA strength sports such as Olympic lifting, powerlifting and especially bodybuilding were in their infancy. There were two major companies producing weight training equipment: the York Barbell Co. from York PA and the Weider organisation based at that time in New Jersey. Both sold barbells, dumbbells, benches etc through the magazines they published, York’s “Strength & Health” and Weider’s “Mr America” . 

   Fairly early on both companies realised that not only did they not get many repeat orders for weight sets but the shipping costs for the ones that they did sell were high, thus cutting down the profit margins.

   Then someone came up with the bright idea of food supplements, initially protein. These products were cheap to manufacture, usually being a mixture of skim milk powder and soy (yummy!) and could be sold at a greatly inflated price thus increasing company profits overnight.

   They were then advertised in the magazines endorsed by either a top lifter or champion bodybuilder and given names like “Hi-Proteen” and Energol which was just overpriced wheat germ oil (York) and Weider’s Hi Protein (note the subtle spelling?)

   Pumping Iron and steroids

   

   Arnie

   In the 60s and 70s the hype and advertising,not to mention the proliferation of new and more outrageously named products exploded to the point where no self respecting strength athlete would take in any less than 300 gms of protein per day.

   Naturally this did not produce a whole generation of people who looked like Arnold Schwarzenegger or could press double bodyweight overhead.

   The superbly developed athletes in the magazines achieved this look and power not by ingesting vast amounts of “Crash Weight Gain #7” but by taking copious quantities of anabolic steroids.

   Until the late 1960s these were quite legal in the USA, although obviously banned by all the major sports and their governing bodies.

   Today we have more supplement companies than Bob Hoffman the founder of York Barbell Co. or Joe Weider could ever possibly have envisaged. They sell products ranging from pretty effective to downright worthless but all expensive.

   How to get strong through eating

   

   Real food wins

   The first requisite when planning an athlete’s nutrition programme is to initially discount supplements and concentrate primarily on real food.

   This should feature the correct ratios of protein, carbohydrates and fats obtained from natural sources lean meats, eggs, dairy, fresh fruit and vegetables and whole grains. The athlete’s current goals need to be considered when planning a personalised eating regime.

   US strength coach Dan John has a simplified approach to eating, namely eat protein at every meal, eat vegetables and take fish oils. This is a pretty good point at which to start (I have pointed out to Dan that it is the oily fish, rather than the fish oils that provide health benefits, see British Medical Journal review here James).

   

   Ovaltine

   If you feel extra protein is needed then before purchasing look at the ingredients, sometimes unwelcome extra sugars are added in order to improve the taste although there are several brands which are both pleasant to take and don’t contain anything you don’t want.

   Personally I do take a whey protein shake after training plus I use a multi- vitamin and mineral supplement formulated for men. hey I’m 67 I need all the help I can get. This turns my urine a pleasant shade of bright yellow. I also use fish oils which I buy by the bucket load online from a company called Myprotein.

   What about creatine or testosterone boosters?

   Apart from protein the one supplement I have found to definitely give noticeable results is creatine.

   Taken as directed over a 6 week cycle should result in improvements in strength and muscle size providing the training stimulus is intensive enough to trigger a positive reaction.

   There are minimal side effects to longer periods of use but it appears that after about 6 weeks the effects seem to diminish so probably 2 cycles per year would be the optimum programme.

   Another area of interest is the large array of so called testosterone enhancers or boosters. I personally have tried a number of these and have found them to be largely ineffective.

   These products tend to contain ingredients such as Tribulus, Fenugreek or Tongkat Ali, but usually in not enough quantity to have much effect. The main worry for athletes is that there exists a distinct possibility that a positive drug test could result from usage of these supplements.

   They are often touted, amongst other things as libido enhancers, however a 25 year old athlete who needs help in that area should probably see his doctor!

   To recap by all means consider using supplements but remember by definition that is precisely what they are. They are no substitute for a well planned eating programme.

   Give sports drinks companies more money by:

   • taking a pre- workout energy bar
   • sipping on a carb drink whilst training
   • finishing with a high calorie protein and carbohydrate concoction at the conclusion of the workout

   thus ingesting about 3 times the energy expended during the training session.

   Summary

   The final thing to remember before jumping in and purchasing the latest super duper product promising gains “beyond your wildest dreams” is that this stuff is usually very inexpensive to manufacture and will be sold at a large profit to a market targeting young impressionable athletes.

   The only thing that will produce “steroid-like results” is a steroid. Leave ’em alone!!

   My recommendation would be  a good quality multi vitamin/mineral tablet and maybe whey protein. The bottom line though is EAT!!!

   I hope that this information is of help to athletes and their coaches when putting together a nutrition plan.

   Tony Caldwell

   • Be aware of the high risk of contamination when taking supplements.
   • Buy the Get Stronger book

   James.

7. How much protein does an athlete need?

   25th November 2013 8:06 pm 2 Comments

   

   Protein in real food

   Never underestimate the capacity of the public to look for short cuts and easy answers. (The fact that I don’t sell miracles is probably why I am not rich) One of the most common questions we are asked by young athletes is “What supplements should I take?”

   One young rugby player who does about 15mins of resistance training a week asked if he should be taking protein supplements!
   2 hockey players who have only just started resistance training asked me this week if they should take creatine supplements.
   These 3 people need to establish a good training base, then work on eating enough good quality food each day. They then need to work on periodising their strength and conditioning training for maybe 2 years to develop that further. Once these factors have been established we may look at supplementation.

   There are no shortcuts to success– no matter what money you spend- you still have to work hard and smart.

   Before you take your protein shake you need to know what is in it, and how much you need.

   What is Protein?

   Protein is a necessary component of the diet and has many roles in the body, such as being a structural component of muscles and other cells. It also acts as a catalyst for biochemical reactions in the body and serves as transporter of molecules.

    The boring stuff….

   Protein can be used as a body fuel and its use is increased during exercise however protein still does not provide a significant amount of energy for the body during exercise. Proteins have a key role in recovery for an athlete and are made of amino acids that are linked by chemical bonds.

   The exact composition and arrangement of the amino acids gives the form and function to the protein. In addition to serving as a precursor for protein; amino acids also act as neurotransmitters and are used in the synthesis of DNA, RNA, and hormones. A lack of protein in the diet can lead to growth loss, weakening muscles, heart and respiratory system failure and decreased immunity.

   How much protein do I need?

   Developing athletes should be taking about 1g of protein per kg of body weight per day. This needs to be spread out over every meal, rather than consumed in 1 big meal at night time.

   If you are going through a growth spurt, training more than once a day, or are doing a speed/power/ strength sport, then you may need slightly more on the days that you train.

    Body builders….

   Protein has become, with the increase in muscle building, something of a must have and in bulk too. The protein contained within such products as maxi muscle is very condensed. It is stated as providing a much higher protein concentration than some food products. Although this is up for discussion as is the price. If you are looking for a quick, after workout drink then having a powder to mix is easy but will it really give you the nutritional value that a ‘real’ meal will?

   You don’t have to eat steak either….

   There are other alternatives to both of these. Other food types also contain protein.  Although to eat some of these products, you sometimes feel like you must be a vegetarian or fruitarian. However that stereotype is totally wrong.

   

   Nuts are good source

   Go nuts….

   Within the wholegrain food group there are many foods that contain protein. Wheat is very high, therefore so is some cereal for example shredded wheat.

   Porridge is a popular breakfast for our athletes, which is good due to its awesome slow releasing properties. Using whole milk, and adding fruit, nuts and cinammon for flavour, turns this into a better breakfast.

   Nuts for example contain around 10% protein. Nuts are very easy to buy and easy to eat, with cooking and preparation not an issue. This is very important for athletes or people living a busy life.

   Eggs have always been considered a good food to eat and provide a slow release of energy throughout the day. One egg is said to provide around 12 grams of protein although it does differ albeit slightly, depending how it is cooked. An omelette with mushrooms, peppers, tomatoes may well be a good alternative to the chicken salad or steak and potatoes after a workout.

   Along the snack line once again, raisins, prunes and sultanas are low in protein but still provide 2 grams per every 100 and thus can be used as a quick snack or an accompaniment to a meal.

   Milk contains 3.4 grams protein per every 100ml (semi skimmed). This is very useful because it is good to drink milk for the calcium and other by products for bones etc. However research also shows it is a good accompaniment to a meal, to boast protein level.

   Having a pint of milk (19.3g)  and a banana (1.1.g) immediately after your training  before going on to have a proper meal later will be enough to make an effective difference.

    Concluding statement….

   There are many products that contain protein and are widely available. Thus you do not just have to have meat within a diet to reach the protein needed, although many people will continue to eat meat within their diet. Within reason, this is recommended as a nutritious and healthy diet. It is however possible to maintain protein intake by varying the foods that are eaten. This could reduce the price of a weekly shop, which is more realistic for student athletes.

8. Does Pomegranate Juice Increase Testosterone Levels?

   30th May 2012 1:18 pm 4 Comments

   Increase your testosterone naturally with pomegranate juice

   Recent reports in newspapers have suggest that you can increase your testosterone levels by drinking pomegranate juice. Here, Duncan looks at whether this is true, or unclear.

   What does Testosterone do?

   Within the body testosterone increases nitrogen retention and synthesis of protein in skeletal muscle. Providing that you meet your dietary requirements an increase in testosterone will help strength improvements.

   Testosterone levels can also be increased with resistance training compared to a decrease in levels that are found in endurance athletes. This is why you need a balanced training programme that includes both resistance and endurance training.

   Is there Testosterone in Pomegranate Juice?

   Pomegranate juice has long been called a Superfood, due to it being full of antioxidants which improve blood circulation, decrease risk of heart disease, decrease inflammation and others.

   Research undertaken at Queen Margaret University Edinburgh looked at the changes in salivary testosterone, blood pressure and moods after taking Pomegranate juice. The study was carried out on 60 subjects varying in age and sex, saliva samples were taken 3 times a day and a mood questionnaire carried out before during and after the 2 week period.

   The results showed and improvement in salivary testosterone of on average 24%, increases were observed at all time points during the study. Blood pressure was reduced for both systolic and diastolic. Mood improvements were also noted using the PANAS-X test. (compare that with the side effects for steroids)

   A study by Turkish researchers at Firat University found that pomegranate juice slightly increased testosterone levels in rats while improving sperm quality. They found that the juice increased natural anti-oxidants which they stipulated possibly protected fatty acids found in testosterone cells from oxidation.

   However, a study by a Dr Panuck found no effect of pomegranate juice on testosterone levels, they were looking at effects of polyphenols on PSA.

   Will it make me stronger?

   As these three studies have shown there is a variety of conclusions being made on whether pomegranate juice can improve testosterone levels.

   This is due to how the studies are being undertaken, 2 on humans and one on rats, and whether they are looking directly for the effects.

   Further studies need to be concluded before I can confidently say drinking pomegranate juice regularly could be a great natural method to assisting improved strength levels.

   But drinking it will have many other benefits like:

   • reduced blood pressure
   • improved blood circulation
   • reduced risk of heart disease.

   Nothing replaces a sound training plan: Proper training, Rest and Nutrition are always the best methods.

   2014 update

   Since the initial reports in 2012 claiming pomegranate juice can increase testosterone there appears to be little further published research to back up the original claims.

   One paper tested rats using 3 supplements for comparison, olive oil, nagilla sativa oil and pomegranate extract(5). They found all 3 increased testosterone levels with pomegranate showing the greatest improvement, however the increase was insignificant.

   Looking at bodybuilding websites they are using the original research when forming lists of natural foods that can increase testosterone, however some researchers (4) have criticised the report for not being peer reviewed and stating that it has been used to market the juice rather than to benefit science or nutrition.

   The researcher above and a review from the NHS (6) both say there may be some benefit from pomegranate juice but further research needs to be conducted with humans.

   Read more about nutrition

   • Free resources section here 
   • Ultimate guide to eating before competing

   Duncan Buckmaster        

   References

   1. Emad Al-Dujaili & Nacer Smail, Queen Margaret University, Edinburgh Pomegranate Juice influences mood & salivary testosterone in healthy subjects.
   2. Animal Study: Pomegranate Juice increases testosterone level & sperm quality Clin Nutr: 2008 Apr;27(2):289-96
   3. Pomegranate Juice Slows PSA rise in men with recurrent prostate cancer
   4. Critique of recent pomegranate research by Thomas Lumley
   5. Asian Pac J Trop Biomed. 2013 Jul;3(7):563-8. doi: 10.1016/S2221-1691(13)60114-8.
   6. Pomegranate Juice: Superfood or Superfad? : Review from the NHS

9. Eating disorders in gymnasts

   4th April 2012 2:20 pm 2 Comments

   Can gymnasts avoid eating disorders?

   Gymnastics is a very powerful sport needing an incredible amount of strength and power in order to perform routines on the floor or on equipment.

   Vault requires a very short amount of energy but the power produced to perform their skills is huge.

   Beam, floor, bars and ring routines only last a couple of minutes but again, the stamina to keep repeating explosive movements, or holding themselves on their hands and in positions requires a lot too.

   Gymnastics is a very aesthetic sport too. There is a lot of pressure for gymnasts in each discipline (rhythmic, artistic, and acrobatic) to look the stereotypical way that everyone associates with gymnastics.

   A sport that requires some very high bursts of energy repeatedly, and the pressure on gymnasts to look small and lean is difficult to balance when it comes to their diets.

   How much training is required to be a top gymnast?

   Think of it this way, a gymnast’s week will include training 4-7days a week, possibly twice a day when a competition is due, and training sessions can last a few hours each time. During these training sessions they are performing their routines over and over again. The energy expenditure is huge!

   On top of this is the pressure of body image and diet. A young gymnast will believe eating less will help them either stay small or get small.

   Technically, they are right: to lose weight there should be a calorie deficit. But when this calorie deficit is taken to the extreme, performance will drop as the body will not be receiving enough energy to carry out what is required in training.

   It will not be recovering which reduces the body’s ability to adapt and improve. Therefore, eating disorders are very common amongst gymnasts.

   Unhealthy obsessions with food and fear of gaining weight can be classed as an eating disorder. The two extremes are called Anorexia Nervosa and Bulimia Nervosa.

   What are Anorexia Nervosa and Bulimia nervosa?

   • Anorexia – An eating disorder characterized by markedly reduced appetite or total aversion to food. Anorexia is a serious psychological disorder. It is a condition that goes well beyond out-of-control dieting…  (full definition here )
   • Bulimia – An eating disorder characterized by episodes of secretive excessive eating (binge-eating) followed by inappropriate methods of weight control, such as self-induced vomiting (purging), abuse of laxatives and diuretics, or excessive exercise... (full definition here med terms)

   

   Nadia Comeneci

   Three well known ex-gymnasts have suffered from these eating disorders: Cathy Rigby, Kathy Johnson and Nadia Comaneci (only gymnast to receive perfect 10 score).

   Cathy Rigby suffered two cardiac arrests due to these disorders. All three have overcome them now.

   One gymnast that really shocked the gymnastic world and made eating disorder come to light was Christy Henrich. At the age of 22, Christy died from multiple organ failure, weighing just 47 pounds. Christy was pressured to lose weight when an international judge told her she was fat in 1989.

   After this, gymnasts started to come forward and admit to having eating disorders. Educational videos, counselling and classes then began to teach coaches and gymnasts. TV channels also stopped listing the weights of gymnasts and did not make comments.

   Gemma Robertson 

   Further Reading

   What should gymnasts eat?  

   The body image pressure associated with competitive gymnastics is one of the main reasons we follow an Educational Gymnastics approach at our Gymnastics Club in Devon.

10. Using Beetroot Juice to run faster.

    16th November 2010 4:50 pm 6 Comments

    

    Does Beetroot Juice help you get fitter?

    We all know one of the unfortunate side effects of eating beetroots, but drinking their juice may help you improve your sporting performance too.

    Matt has done some research on the evidence to date, and this does seem to be relatively true. There is certainly some evidence for its use in improving oxygen utilisation during exercise.  Here it is in more detail.

    In one study it was found that when 500ml was drank everyday for six days the participants were able to improve their cycling endurance. This was helped by the speed at which the oxygen can be ‘consumed’ and utilized, thus making the body more efficient.

    Another test showed that when supplementation was taken over 4-6 days that it acutely reduced the oxygen cost of sub maximal exercise and that these effects are maintained for at least 15 days if supplementation is continued. Although the research did state that it was unsure as to whether chronic or acute supplementation would enhance effects overall.

    How does beetroot juice help improve endurance?

    Although the exact reason behind how the juice enhances oxygen consumption is as yet (regardless of the basis of the research) still unclear. In terms of basic physiology, the body converts nitrate into nitric acid, which in turn dilates blood vessels.

    This leads to a reduction in the amount of oxygen used during exercise. This is what leads to the less tired sensation when completing a normal workout. Essentially the body’s fuel (ATP) is being used at a slower rate and thus the muscles and lungs can work at a quicker rate for longer, compared to athletes who don’t drink beetroot juice.

    The University of Exeter has found that beetroot juice can lower blood pressure. This therefore means that it can have an effect on non-athletes too, so it can be drank by the parents out there, if you don’t mind your urine being discoloured.

    Should I eat more beetroot to get fitter?

    Beetroot is a good source of fibre, which helps to keep blood sugar levels steady and may reduce cholesterol. Unlike most other veg, which tend to have a low glycaemic index (GI), beetroot has a medium GI.

    What must be remembered for this supplement is that there is still much research to be done behind the mechanisms.

    Once the supplementation has reached its desired effect there isn’t too much more that can be done to improve oxygen consumption apart from getting aerobically fitter or running more efficiently (through training).

    Like with most supplements and training regimes there is a ceiling whereby no improvement is possible or it is very limited.

    Therefore in conclusion the evidence suggests that taking beetroot juice in quantities between 100ml and 500ml on a daily basis will enhance athletic performance.

    Matt Brookland

    Further reading:

    • Guide to competing before eating 
    • Exercise physiology: understanding the athlete within