As an individual who is very active, proper recovery from exercise is just as important as exercise itself. Here are a few things to remember to improve your recovery: Get sufficient rest Sleep is so important for the muscles to grow and recover. Depending on the person it is recommended you get between 7 andContinue reading
Tips for better hydration
Fluid intake during exercise is important not only for better maintenance of exercise and performance, but aids in the slowing of exercise-induced rise in heart rate and temperature. This means that blood flow to the skin in improved or maintained. However, not all athletes and exercise modes are the same for the fluid requirements. WhenContinue reading
Iron and Athletes
We asked the dietitians at SportsRDpro to answer a few questions about Iron. Iron status should be well monitored in athletes. It plays a critical role in physical endurance! Did you know you can lose iron through sweat as well as blood loss? In order to get sufficient iron as an athlete it is recommendedContinue reading
Are you getting enough protein?
Are you getting enough protein? Depending on your sport type and requirements of you as an athlete can change the amount you need on a daily basis. No matter what type of athlete you are, you protein requirements are still more than that of the general population. If you are an endurance athlete (swimmer, cross-countryContinue reading
Do you know what 3rd party testing is in supplements? NSF V. Informed Sport
NSF V. Informed Sport NSF Certified for Sport There are numerous quality components of the Certified for Sport® certification program, which verifies that: 1. Products do not contain any of approximately 270+ substances banned by major athletic organizations. 2. The contents of the supplement actually match what is printed on the label. 3. There areContinue reading
Endurance Series, Part 3: What role does dietary protein play in an endurance athlete?
As with any other athlete, our focus with protein is to provide enough at optimal times to support rapid turnover, body breaking down muscle to body building muscle, and beneficial metabolic adaptations initiated by training. Protein recommendations vary from athlete to athlete. General protein recommendation for endurance athletes is 1.2-2.0g/kg per day. Factors to considerContinue reading
Endurance Series, Part 2: Does Carb loading improve performance for endurance exercise?
Research has proven that carbohydrate loading improves performance by 2-3% in events lasting longer than 90 minutes. How does it work? Starting 3 days before the event, when intensity of exercise is starting to taper down, consuming greater amounts of carbohydrate, 6-8g/kg/day, will increase glycogen stores and help to prevent fatigue during the event. DoesContinue reading
Endurance Series, Part 1: What happens when blood glucose isn’t enough for my run?
When exercising both fat and carbohydrates are used to provide the body with energy to make it through the workout. The intensity and duration of the workout determines which substrate is more heavily relied upon. Regardless of whether fat is the predominant energy source, carbohydrate availability is the limiting factor. Where does my body getContinue reading
What’s new in the Canadian nutrition guidelines?
Canada’s new Food Guide incorporates specific recommendations for eating the right foods according to an individual’s age and gender, and also offers tips regarding serving size for each food. Preferred cooking methods for certain foods are also given, as well as suggestions for maintaining a wholesome lifestyle and body weight with daily physical activity. Canada’sContinue reading
Learning more about Vitamin D
We asked the dietitians at SportsRDpro to answer a few questions about Vitamin D. Q: How much vitamin D do I need? A: The Institute of Medicine (IOM) recommends serum Vitamin D levels to be 75 nmol/L. Q: How do I know if I have enough Vitamin D? A: The best way is to getContinue reading