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THE DEFINITION OF HYPONATREMIA

THE DEFINITION OF HYPONATREMIA

Hyponatremia is a fall in blood sodium below a level that can be tolerated by an individual.

DAILY PROTEIN NEEDS FOR ENDURANCE ATHLETES

DAILY PROTEIN NEEDS FOR ENDURANCE ATHLETES

A normal, healthy diet requires about 10-15% of the total energy requirement come from protein.

BCAA’S DON’T PROVIDE HELPFUL ENERGY TO ATHLETES

BCAA’S DON’T PROVIDE HELPFUL ENERGY TO ATHLETES

van Loon discusses why branched chain amino acids (BCAA’s) are not a good source of energy for athletes.

THE AMOUNT OF PROTEIN TO CONSUME AFTER A WORKOUT

THE AMOUNT OF PROTEIN TO CONSUME AFTER A WORKOUT

Ingesting about 20-25 grams of protein is sufficient to allow a maximal post-exercise muscle response.

ATHLETES MAY REQUIRE BIGGER DOSES OF PROTEIN BASED ON SIZE

ATHLETES MAY REQUIRE BIGGER DOSES OF PROTEIN BASED ON SIZE

Larger athletes may need to eat more protein after exercise because they require larger doses of protein to stimulate new protein synthesis.

THE AMOUNT OF PROTEIN ATHLETES SHOULD CONSUME POST-WORKOUT

THE AMOUNT OF PROTEIN ATHLETES SHOULD CONSUME POST-WORKOUT

Phillips recommends 20-25 grams of protein to stimulate the rate of new muscle synthesis; however, the specific amount of protein within this range depends on the size of the athlete.

CLEARING UP THE DIFFERENCE BETWEEN PROTEIN ISOLATES, CONCENTRATES AND HYDROSYLATES

CLEARING UP THE DIFFERENCE BETWEEN PROTEIN ISOLATES, CONCENTRATES AND HYDROSYLATES

Phillips explains why there is not a significant difference between protein isolates, concentrates and hydrosylates with respect to post-exercise recovery.

TYPES OF PROTEIN ATHLETES SHOULD CONSUME POST-WORKOUT

TYPES OF PROTEIN ATHLETES SHOULD CONSUME POST-WORKOUT

Phillips explains the types of protein athletes should choose post-workout.

THE IMPORTANCE OF SLEEP FOR ATHLETES

THE IMPORTANCE OF SLEEP FOR ATHLETES

Halson explains why sleep is important for sports performance.

THE CAUSES OF POOR SLEEP IN ATHLETES

THE CAUSES OF POOR SLEEP IN ATHLETES

Reasons some athletes suffer from poor sleep.

IMPORTANT TIPS ON IMPROVING SLEEP FOR ATHLETES

IMPORTANT TIPS ON IMPROVING SLEEP FOR ATHLETES

Two key components to improving sleep are routine and environment.

THE AMOUNT OF SLEEP NEEDED FOR AN ATHLETE

THE AMOUNT OF SLEEP NEEDED FOR AN ATHLETE

Researchers believe athletes should get at least eight hours of sleep per night.

HOW SLEEP AFFECTS PERFORMANCE?

HOW SLEEP AFFECTS PERFORMANCE?

Halson explains how too little sleep and sleep extensions affect performance.

ATHLETE SLEEP REQUIREMENTS COMPARED TO THE GENERAL POPULATION

ATHLETE SLEEP REQUIREMENTS COMPARED TO THE GENERAL POPULATION

An athlete has greater recovery needs since they usually expend more energy than the average population.

IMPORTANT NUTRIENTS FOR BRAIN DEVELOPMENT

IMPORTANT NUTRIENTS FOR BRAIN DEVELOPMENT

Fatty acids found in fish oil and antioxidants found in red fruit and berries are important for brain development.

TRAINING THE GUT

TRAINING THE GUT

Athletes can train their intestines to absorb carbohydrates during exercise, resulting in decreased GI problems and improved performance.

PREVENTING CRAMPS WITH PICKLE JUICE

PREVENTING CRAMPS WITH PICKLE JUICE

The sodium levels in pickle juice are very high, but it doesn't contain the right amount of fluid to rehydrate athletes.

PREVENTING HEAT CRAMPS

PREVENTING HEAT CRAMPS

The best way for athletes to prevent heat cramps is to match sweat losses with fluid and sodium intake.

A QUICK WAY TO ASSESS HYDRATION

A QUICK WAY TO ASSESS HYDRATION

Examining the color of urine is an easy way for athletes to assess their hydration status.

GENOMICS VERSUS TRANSCRIPTOMICS TO UNDERSTAND PERFORMANCE

GENOMICS VERSUS TRANSCRIPTOMICS TO UNDERSTAND PERFORMANCE

Genetics attempts to link DNA variations to performance. Transcriptomics takes into account DNA and environmental factors, making it easier to detect differences in performance.

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