Why Your Muscles Are Sore After Exercise

Muscle soreness is a fact of life for any athlete. But through a better understanding of the underlying mechanisms for why it happens, a little knowledge promises to help mitigate (if not fully eliminate) some of the suffering. As evidenced by the scientific research, some of that can be achieved through movement and nutrition strategies. All forms of exercise, if done at an intense enough level, can become painful. This can be particularly true immediately and 24 to 72 hours after exercise

Nutritional Strategies for the Injured Athlete

  Every time you step on the field, on the track, or in the gym, you’re at risk for injury. Injuries could mean time off from training, loss of progress, as well as the potential loss of hard-earned muscle. Luckily, scientific studies have found that some effective solutions do exist to protect against injuries and don’t interfere with the recovery process. That solution is something often overlooked… optimal nutrition (1). Common knee injuries like ACL tears and breaks could

Attention, Female Runners: You Need More Iron

Running a marathon is one of the most demanding endurance events, placing so much of stress on the body that it puts athletes at risk of iron-deficiency anemia, a new scientific review warns (1). At greatest risk are female runners, nutrition scientists have found. Women athletes are also more likely to limit meat in their diets, restrict calories in order to lose weight, or otherwise don’t eat well enough to get enough iron intake (4, 5). Lacking iron, female runners could worsen their

Quercetin for Sport: Why No Athlete Should Go Without It

Over the years, thousands of sports supplements have been created and marketed to athletes, but more recently compounds found in plants called phytochemicals are showing great potential in exercise performance. One of these, quercetin, has risen in prominence for its antioxidant and immune-supportive properties in athletes (1). Quercetin comes from the family of flavonoids, which provide many of the colors in fruits and vegetables where they serve as defenders against invading microbes, radiation

Fueling Your Engine: It’s Not All About Diet and Exercise

Athletes don’t diet and exercise, they train and fuel for performance. Think of it this way: Say you’ve bought yourself an expensive, new car. How often would you let that fine machinery run on empty? You wouldn’t. You’d make sure to keep its engine fueled and running with only the best. What about your body? Under-fueling and over-training occurs all too frequently amongst both female and male athletes (1;2). Constantly allowing the body to run on a low or empty tank can be just as

Why Athletes Shouldn’t be Afraid of Carbs

Many athletes get nervous when the scale goes up a pound the morning after a carbohydrate-rich meal. Those carbohydrates are being stored in muscle along with water. They may seem fattening because with each one gram of carbohydrate stored in your muscle, you also store about three grams of water. When you eat lots of carbs you might gain weight but it is water weight, not body fat. If you are a competitive athlete who works out hard every day, you might have muscles that are carbohydrate

Green Tea Aids Performance

  Green tea extract increased power output and distance covered by cyclists  Green tea supplementation enhances exercise metabolism and athletic performance, a double-blinded, placebo-controlled study reports. Published in the Journal of the International Society of Sports Nutrition, researchers from the University of Hertfordshire reported that four weeks of supplementation with green tea extract enhanced fat oxidation (fat burning) by 25 percent and decreased body fat compared to