Glycerol for Athletes: Everything You Need to Know

Glycerol for Athletes: Everything You Need to Know

Glycerol is a substance that allows for more effective hydration. Typically used before events, glycerol improves the body’s retention of water by reducing urinary output after consuming fluids. As a supplement it has not received a lot of attention by competitive athletes and their coaches as it was previously banned by the World Anti-Doping Agency (WADA). However, that changed in 2018 when WADA removed it from its banned substances list.  What is Glycerol? Glycerol is a 3-carbon sugar alcohol that forms the backbone of triglycerides.  This fact is actually really relevant to why it was removed from the WADA banned…
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Pickle Juice: Good For Cramps?

Pickle Juice: Good For Cramps?

Cramps. The bane of existence for many athletes and weekend warriors. Despite the many products claiming to reduce cramping, the efficacy of all the different “cures” to cramps is mostly lacking substantial evidence.  However, there is a small amount of research to suggest that pickle juice may actually assist with reducing the duration and intensity of cramps. And may even prevent them! But not for the reasons you might initially think. What Are Cramps & Why Do They Occur? Exercise-induced muscle cramps (EAMC) typically occur in single, multijoint muscles (eg, triceps surae, quadriceps, hamstrings) when contracting in a shortened state. Although…
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Probiotics for Immunity in Athletes

Probiotics for Immunity in Athletes

With almost all supplements that athletes take, the goal is for them to directly translate towards them being some variation on bigger, leaner, stronger and/or faster. And while there is debate about whether probiotics can contribute to those aspects, there is emerging research that is relatively compelling that probiotics can help improve immunity. Improved immunity does not directly improve any of those characteristics. But if you are able to train more consistently, and also have less of your sessions impacted negatively by lingering illnesses, it is likely going to translate into improved performance. Why Is This Relevant? Upper respiratory tract…
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Nutrition for Endurance Athletes: Everything You Need to Know

Nutrition for Endurance Athletes: Everything You Need to Know

Nutrition for endurance athletes is a broad topic. A lot of similar principles apply between most endurance events, although there will obviously be differences. In this article though, the goal is to cover as much as possible, while also addressing a lot of aspects of nutrition and how it can improve performance. Intra-Race Carbs Glucose is our body’s most efficient fuel source for exercise above a certain intensity. Later I will discuss low carbohydrate approaches. But for now, we will leave that aspect and just focus on the carbohydrate portion of the discussion. Glycogen is the body’s stored form of…
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How To Optimise Your Nutrition As A Vegan Athlete

How To Optimise Your Nutrition As A Vegan Athlete

Veganism can be a tough journey to navigate generally. You add in trying to optimise your nutrition as a vegan athlete the complexity definitely goes up. Whether you are a weekend warrior or an elite athlete, most people want to get the most out of their diet for both body composition and performance.  The Netflix documentary, Game Changers did a pretty good job at convincing people that by simply being vegan, your athletic performance and body composition will magically improve beyond your wildest dreams.  But alas, veganism won't inherently make you a better athlete. To some extent, depending on your previous…
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Intra-Race Nutrition for Marathon Runners: Everything You Need to Know

Intra-Race Nutrition for Marathon Runners: Everything You Need to Know

Intra-race nutrition for marathon runners, or really any endurance sport that involves a longer duration, can make a huge difference. It is one of the easiest things that can be implemented to improve race times. It is also an area I do not see many people implementing nearly as well as they could. If you care about competition, this can give you an edge. If the only competition you care about is improving your own race times, then this will still obviously help you do exactly that too. Intra-Race Carbs Glucose is our body’s most efficient fuel source for exercise…
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When to Change Weight Classes as a Powerlifter

When to Change Weight Classes as a Powerlifter

Deciding which weight class to compete in as a powerlifter can be a tough decision to make. As powerlifting is a weight-based sport, it may seem logical to try to fit into the lightest category possible to be the most competitive.  While this may benefit some advanced lifters fighting to win a national competition or break a record, it can hold back many lifters from growing to their full potential. One of the biggest mistakes that new and experienced powerlifters make is cutting weight to be in a weight class that isn’t right for them and delivering a sub-par performance.…
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Beetroot Juice for Bodybuilders & Powerlifters

Beetroot Juice for Bodybuilders & Powerlifters

Beetroot juice has been trending for a while in the world of endurance athletes, but it has not really generated a lot of interest amongst bodybuilders and powerlifters. The evidence is pretty clear that it has some applications in terms of improving performance in certain areas of training for bodybuilders and powerlifters, but this article will break down the current research and also include an interpretation of whether or not it is worthwhile taking. Why is Beetroot Juice Theoretically Helpful in General? At a minimum, beetroot juice is a good source of potassium, vitamin C, B9, iron, manganese and antioxidants…
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Beetroot Juice for Endurance Performance

Beetroot Juice for Endurance Performance

One of the more interesting foods/supplements that has been gaining traction over the last few years is beetroot juice. Oftentimes people, particularly endurance athletes, will spend a lot of time and money on things that do may or may not work in the hopes of a small increase in performance. At the top level, this small increase in performance can make a big difference in outcomes. Most supplements do not live up to the hype, but it looks like beetroot juice could be an exception to that since it consistently seems to help people improve their performance. That being said,…
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Supplements For Bodybuilding and Powerlifting: Everything You Need to Know

Supplements For Bodybuilding and Powerlifting: Everything You Need to Know

When it comes to bodybuilding and powerlifting, we all know that training, rest, and nutrition, in general, should be prioritized above supplementation. If you are looking to optimise your body composition and performance though, it makes sense to take advantage of any benefit you can. And while supplements might not be necessary to see great results, there are certain situations where they can help improve your results. This post is going to list common supplements used in the bodybuilding and powerlifting community and how they may or may not be beneficial. Creatine Creatine is one of the most well-studied supplements…
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