Articles: Sports performance

Ice bath benefits

ice bath benefits

Ice bath benefits – are they as real as they seem? Intense training results in a number of physiological changes to the body. These changes include: muscle damage; a rise in body temperature; depletion of energy stores; and dehydration. It is likely that insufficient restoration of the aforementioned alterations post-training result in sub-optimal performance in […]

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What are the benefits of cherry juice?

benefits of cherry juice

Benefits of cherry juice on sports performance Undertaking a stressful activity, like running a marathon, produces an inflammatory response in the body. This is coupled with muscle damage, most likely bought about by oxidative tissue damage. This response is ‘normal’ but painful. As is the way with human beings, however, we like to intervene to […]

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Caffeine for sports performance


Caffeine needs little introduction; it is a stimulant, is widely consumed (by ~90% of the population), and can enhance sports performance. This short blog post will cover the ‘need to know’ regarding caffeine for sports performance. After consumption, caffeine reaches a peak in the body after 30 – 60 minutes. It has a ‘half-life’ of […]

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Energy balance in stage racing

stage racing

Failure to achieve energy balance in stage racing may negatively affect performance “Maintaining energy balance could be the most important factor in successful stage (cycle) racing. There may be a ceiling to Energy Intake (EI), based on limits to digestion, however, and this may ultimately limit Energy Expenditure (EE) over prolonged races of this nature. […]

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Fasted Training

fasted training

Fasted training for performance excellence Endurance athletes have tended to consume a diet very high in carbohydrates. Fat and protein have typically taken a ‘back seat’, and carbohydrates – viewed as the primary energy source for high intensity endurance performance – were the cornerstone of one’s dietary planning. In recent years, however, there seems to […]

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Training fasted

fasted training

Changes that occur when training fasted Training fasted may be beneficial for athletes. Sports that rely upon endurance or muscular endurance fitness may lend themselves well to athletes who complete training WITHOUT prior ingestion of carbohydrates. In essence, the athlete participates in training having NOT prepared in the manner typically recommended i.e. eating protein + carbohydrates […]

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