Nutrition
Fitness and nutrition go hand-in-hand, so make sure you have your sports nutrition facts right. These articles will give you the sports nutrition education you need. Learn about muscle recovery, proper hydration, and the latest sports supplements the experts are suggesting… To browse our library of free sports training articles, browse using the categories on the left or use the search box.
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Articles
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Sports Nutrition information: Energy Drinks
Sports drinks – can you have too much of a good thing?
Optimize Nutrition with Naturally Occurring Compounds
New kids on the block – do quercetin and beta-alanine have any value for athletes?
Antioxidants compared
Nutritional strategy for optimum rowing performance
Why fluid is the key for pre-competition lightweight rowers
Sports Nutrition: Increase Muscle Growth and Strength
The Perfect Recovery Drink
Ergogenic Aids not found in Oxygenated Water
The myth of ‘oxygenated water’
Cherries decrease strength loss and muscle pain
Benefits of a bowl of cherries
Caffeine reduces muscle soreness
Caffeine and leg muscle pain
Triathlon Nutritional Information
Why Triathletes Don't Need Extra Sodium
Exhaustive Exercise and Ginseng benefits
Effects of Panax ginseng extract on exercise-induced oxidative stress
Ergogenic Supplements: Phosphatidylserine
Could phosphatidylserine be the next big ergogenic aid for endurance athletes?
Carbohydrate benefit during cycling
How carbohydrate affects your mood
Endurance Training with Phosphatidylserine
Phosphatidylserine – a magic bullet for endurance?
Sports Nutrition: Dietary Basics
Optimum nutrition for athletes - what can we learn from recent studies
What's good, what's bad and what's plain ugly?
Sports Nutrition: Antioxidants
Antioxidant protection for athletes: is it time to ditch the pills?
A Guide And Advice to Effective Supplement Usage
Half-time nutrition – what’s best for maximising fulltime performance?
Half-Time Training for Team Sports
Diabetes - how it affects sports and how to combat it
diabetes and sports performance
Half Time Strategy - Temperature
Coping With The Effects of Temperature on The Pitch
Body Fat and Running Performance
Optimum Running Performance and Body Fat Levels
Cycling Training and how carbohydrate, torso training and building endurance can help
endurance, ergogenic drugs, hydration and vibration
Dietary Performance Enhancement
Burning More Fat to Increase Periodization
Nutrition Advice for Endurance Cyclists
Sports Science Glossary Part 2
Sports Science Glossary Part 2
Antioxidant Diets: Low antioxidant diets may hamper fuel delivery
Sports Science Glossary Part 3
Sports Science Glossary Part 3
Body Composition & Exercise: Exercise intensity and body composition
Selenium: Why athletes need more selenium in their diet
Sports Science Glossary Part 9
Sports Science Glossary Part 9
Glycobiology : Could sugars be the new route to sweet success for athletes?
sodium bicarbonate & sodium citrate
Sodium Bicarbonate & Sodium Citrate
The glycaemic index: how athletes can make it work for them
Disordered eating is rare in Chinese athletes
Zinc & Performance: Why athletes may need more zinc in their diet
Strength Training Diet : Hormones and strength - why low-fat, high-protein diets might not be best after all
Protein Metabolism : Eating and recovery should protein replenishment start before exercise?
maltodextrin-plus-fructose drink
Maltodextrin-plus-fructose Drink: Carb combo drink produces most energy
Athletes & Antioxidants : A low antioxidant intake may harm athletes
Calcium & Metabolism : Could the bone-building mineral calcium be the new Holy Grail of sports nutrition?
Creatine Use: Long-term creatine use is safe
Sports drinks and teeth
Sports drinks or water : what is the best choice for sports performers?
Muscle Cramps : No link between hydration and cramps
Caffeine dehydration : Caffeine and alcohol - just how dehydrating are they?
Hydration : How to calculate your personal fluid needs
Gastric Emptying : How variable-intensity exercise slows gastric emptying
Metabolic Rate : The metabolic impact of exercise - or how your body works out while you put your feet up
Salbutamol: Ergogenic effects of salbutamol
Iron deficiency: much more prevalent than you imagined and posing particular risks for athletes
Protein: Optimum nutrition: it's about much more than simply eating the right amount
Thermogenesis: It's not just what you eat...
Carbohydrate mouthwash is ergogenic
Caffeine effects: Now caffeine's legal, is it worth taking?
Can antioxidants help reduce post-exercise soreness?
Sports nutrition information: From carbo-loading to nutrigenomics: Andrew Hamilton on the evergrowing sophistication of nutritional strategies in sport
Protein: How much protein do athletes need - and how safe are high-protein diets?
Muscle recovery: The post-exercise window of opportunity: why we need to start drawing the curtains
Chinese Athletes: Chinese Nutrition
Carbohydrates: Forget fancy supplements - carbohydrates are even more important than you'd thought, for strength as well as endurance
Testosterone and diet
hodiola rosea | cordyceps sinensis
Hodiola rosea & cordyceps sinensis - Chinese supplements don't work for cyclists
Hydration football - It used to be oranges in the centre circle... now it's a personal hydration strategy
Ribose - Why ribose does not make the grade as the 'new creatine' for sports performers
Nutrition for football: 'Your role is to make sure there are no fat b******s in my team'
Football referees - Dehydration problems for the men in black
Exercise stress: Strategies to boost your natural immunity and keep infection and the effects of exercise stress at bay
degenerative joints | veteran athletes
Degenerative joints - The best foods and supplements to protect your joints from age-related degeneration
Creatine for vegetarians
Sport nutrition - How athletes can benefit from world consensus on sport nutrition
Risks of sauna-induced weight loss
carbohydrate loading | recovery
Carbohydrate loading during recovery
athletes eating disorders | female athletes
Athletes and eating disorders - Too thin to win: why athletes who lose weight to enhance performance are dangerously misguided
Protein And Depression: Why would cholesterol-poor diets and/or low blood cholesterol levels put people into a funk?
Honey - an alternative sports gel
Caffeine proves less of a help to team sports sprinters
Sports Drinks: When sports drinks don't work
Food, Drink and Exercise: Why Timing is Everything
Food, Drink and Exercise: Why Timing is Everything
Caffeine Buzz: The ergogenic potential of caffeine continues to capture the attention of exercise scientists.
Phosphorus: " Warning: excessive consumption of this drink may damage your bones"
Athletes Diet: The triathletes who ate nearly twice as much, yet gained no weight, and improved their performance times by 8 per cent.
Avoid tea and coffee at mealtimes
Carbos are just for endurance athletes, aren't they? Not necessarily - although there is little documented information on the relationship between carbo-hydrate ingestion and resistance exercise, it's common practice for weightlifters, body builders, powerlifters and other athletes involved in resistance training programmes to consume carbohydrate drinks with the hope of improving their performance.
Nutrition for Football Players | Football Diet
Diet and nutrition for football players: How soccer players can overcome the second-half slump.
high carbohydrate diets | weight loss
High carbohydrate diets and weight loss
More evidence that caffeine can benefit sprint athletes
How to iron out the problems of anaemia.
Dehydration And Performance: We've said it before and we'll say it again: even on cool days, dehydration can seriously damage your performance. Here's a guide to avoiding it
Glycaemic Index: Things mother forgot to tell you about the glycaemic index of your food - and how it influences your training
Miracle Diets 2: Don't be taken in by this high-promising miracle diet - the only thing you'll gain from it is weight
Energy drinks and heat fatigue - Dilute energy drinks are best for fighting heat fatigue
Salt is not your enemy after hot weather workouts
Hydration: Drink your way to winning performances: the seven secrets of hydration.
Glycogen synthesis: your post-exercise plan
Glycogen synthesis: your post-exercise plan
Calcium: Taking more calcium makes sense, but how much do you really need?
Fluid Replacement: How what you drink when exercising (and after) affects how much you drink.
Benefits Of Chromium Picolinate
Benefits Of Chromium Picolinate: If you want to build muscle and lose fat, will a chromium supplement help? Here's a cool look at the facts
'Adaptogens' offer few performance benefits
Sports Supplements: Experts determine what's really in bee pollen - but does the stuff actually work?
Winter Workouts: Exercising in the cold air can help hot up your fat-burning fires.
Macronutrients - Carbohydrates: the Fuel of Choice for Serious Athletes
Carbohydrates: the Fuel of Choice for Serious Athletes
Can Vitamin E (a-tocopherol) supplementation boost the performances of endurance athletes? Some sports nutritionists think that it might.
Does iron really increase the risk of heart attack?
mitochondria functions and research
Mitochondria Functions - More mitochondria mean more PBs, but what do you have to do to get them?
Nutrition: The latest wisdom on supplements: look, listen and think - before you eat (or drink)
Why MCTs alone don't work. It's important to bear in mind that the MCTs had to be ADDED to carbohydrate in order to shore up performance; the MCT-only drink produced terrible results.
Have carbs had their day? Here's another look at the controversial (not to say notorious) Zone Diet
Glucose: You can lead a muscle to glucose, but can you make it drink?
To be healthy, should you really shun fat, avoid booze, and eschew red meat? Here's a state-of-the art guide through the dietary jungle.
menstrual dysfunction | female athletes
Menstrual dysfunction - the 'Energy Drain' for Female Athletes
Fluid Replacement: Regular topping-up is far more than a matter of just quenching thirst.
Sports Supplements: Here's a survey of what the nutrition experts take
Fluid Replacement: If you're exercising for an hour or less in moderate temperatures, taking in water may actually hamper performance
The value of anti-oxidants: an expert sifts the evidence
The value of anti-oxidants: an expert sifts the evidence
Ginseng, which has been used as a tonic and restorative for over 5000 years in China, is one of the most popular new nutritional supplements for athletes, but research into ginseng's effects on athletic performance has yielded ambiguous results.
Sport By Sport Diet Guide: Whatever your sport, nutrition should be an integral part of your training and competition strategy. Although the emphasis will vary according to the activity you're involved in, there is a consensus among sports scientists on guidelines that athletes should be aiming for.
Colostrum sports supplement | Athletes | Mother’s Milk
Colostrum sports supplement: Why Mother's Milk Is Best for Athletes
Overtraining warning signs - The big question is: how far can you push an athlete's training before breakdown occurs?
Coca-cola: Many athletes use Coca-Cola as a sports drink, but does exercise really go better with Coke?
endurance athletes immune systems
Endurance Athletes Immune Systems: Endurance athletes who swill a carbohydrate drink are not only helping their muscles but also their immune systems.
Coffee to go: how caffeine may shave seconds off your time
Marathon Carbohydrates: Which works best before and during a marathon: carbs in liquid or solid form?
The Protein Puzzle: The all-pervading folklore in strength sports is that you need to pack in the protein. Up to 4g of protein per kg of body weight per day (contrast this with the standard Recommended Daily Allowance of 0.8g/kg) has been recommended - most notably by Eastern bloc coaches and nutritionists. There is evidence that athletes involved in resistance training have a heightened protein requirement. But 4g/kg seems to be way over the top.
Fluid: the one thing your body can’t learn to do without
Fluid: the one thing your body can't learn to do without
Let' s consider the question of whether a high-carb diet promotes greater body fat storage.
You may have iron in your soul, but have you enough in your body?
Hdl Cholesterol: Fat is on the lips of more and more athletes these days - in both the verbal and gastronomic sense
Nutrition bars: Empty claims of US sports bar
Protein supplements take three main forms - predigested protein, 'free' amino acids, and specific individual amino acids.
colorectal cancer prevention - intense exercise plus water plus fish
Intense exercise plus water plus fish: a triple whammy against colorectal cancer
Caffeine: Endurance cyclists, triathletes, skiers, and runners still take caffeine before their long-distance efforts, even though no study has ever linked the nerve-jangling chemical with heightened competitive performances over marathon-type distances.
As you get older, there will be some changes in how your body processes nutrients, and your need for particular nutrients may alter.
Fluid Balance – Caffeine and Hydration
Fluid Balance - Caffeine and Hydration
Bodybuilders: Do bodybuilders need massive amounts of extra protein?
Cyclists nutrition: What's the best nutrition strategy for professional cyclists?
Since omega-3s are so critical for brain function, it's not surprising that the quantity of omega-3s in infants' diets can have a significant impact on brain development.
fruit and vegetables | strokes
Six fruit and veg portions a day keep strokes at bay
Exercise And Immunity: How your diet affects your immune system when you train
Pre-race: You've just woken up on the morning of a 10-K race, it's only an hour or so before it begins, and you're hungry as hell - but you're concerned that taking in food might hurt your performance. Should you avoid food altogether, simply sip some tea with sugar, or try to take in a bit of solid food, such as an easily digestible banana?
anorexia nervosa | runners | eating disorders
Anorexia Nervosa - Elite Runners are at High Risk of Eating Disorders
weight loss | high intensity workouts | low intensity workouts
If you want to lose weight, should you sizzle or saunter during your workouts?
Boosting Performance: This new study shows that extra carbohydrate can boost performance in elite team-sport athletes as well.
Sports Nutrition: How what you eat can stop you getting hurt.
The Zone Diet
Carbohydrate Snacks: Can you save money, and achieve the same benefits, by making your own?
Diet And Performance: One big advantage of being a runner is that you can eat a lot without putting on weight. The more you run, the more you can eat.
Power Trainers Need Extra Protein
Power Trainers Need Extra Protein
Triglycerides: Putting medium-chain triglycerides in your sports drink can increase your endurance.
To keep your fat furnace working, concentrate on building muscle mass.
Hypotonic drinks | Isotonic drinks | Hypertonic drinks
Post-exercise Rehydration - is water the best choice for post-exercise rehydration?
Hot Weather Training: "Common-sense" ideas about hot-weather training are common - but not necessarily sensible.
Miracle Diets 1: Don't be taken in by this high-promising miracle diet - the only thing you'll gain from it is weight
Owen Anderson answers training queries
Sport nutrition
Bodybuilders: myths about nutrition
Bodybuilders: Myths About Nutrition: How do bodybuilders keep going on this diet of myths and contradictions?
Carbohydrate protection against muscle damage
Eating in a way that keeps your body primed for peak fitness can also reduce your risk of injury. Firstly, eating foods that will help to fend off fatigue will minimise injuries arising from tiredness and weakness. Secondly, some of the metabolic processes which can lead to muscle soreness and damage can be counteracted to a degree by dietary factors.
Hydration in Athletes
Midnight snacking may make athletes fatter.
Vitamin B6: Why all the fuss about vitamin B6, and what does it mean to athletes, anyway?
Dangers Of Chromium Picolinate
Dangers Of Chromium Picolinate: If you want to build muscle and lose fat, will a chromium supplement help? Here's a cool look at the facts
'Stages of change': how to motivate your athletes to help themselves
'Stages of change': how to motivate your athletes to help themselves
Diet And Exercise: How understanding protein dynamics can aid muscle and strength development
Omega-3 And Performance: What about fat type and performance? If you're already involved in regular training, the effects of omega-3 fats may not be so direct and immediate that ingesting increased quantities of them for six weeks would improve your race times or lift your VO2max.. However, it's obvious that the less depressed you are, the higher will be your motivation and drive to succeed as an athlete, so inclusion of omega-3 fats in your diet may be favourable to performance from a mental standpoint.
High-fat Gains for Ultra-endurance Performance
High-fat Gains for Ultra-endurance Performance
Nutrition for soccer players: How soccer players can overcome the second-half slump.
Beans: Here's the full lowdown on eating beans, including how to get rid of the lowdown
Echinacea: Can the 'prairie doctor' give your immune system a boost?
Zinc deficiency: the risk for athletes
Fat, fitness and performance 2
Fat, Fitness And Performance 2: Let's face it. Even though carbohydrate is the key fuel for athletic performance and slimness-seeking athletes usually avoid high-fat foods as much as possible, you do need to include some fat in your diet
What Works Best for Fluid Replacement?
Carbo loading: depletion phase
Carbo Loading: Depletion Phase: In the good old days of carbo-loading, endurance athletes would complete an especially exhausting workout, consume platefuls of fat-laden goodies for three days or so, and then shift to three days of low-fat, high-carbohydrate food in order to maximally boost their muscle-glycogen levels before an important competition.
Eating an amino acid mixture may really be worthwhile-as long as you do it at the right time.
Owen Anderson answers more of your training questions
Owen Anderson answers more of your training questions
Sports nutritional supplements survey
Sports Nutritional Supplements Survey: what the nutrition experts take
Honey makes you go faster
endurance training | weight control | women
How endurance training helps women keep their weight down
Endurance athletes illnesses: Anti oxidants may lower risk of respiratory tract infections in endurance athletes.
Eating Disorder Athletes: Female athletes who are obsessed by food and body weight can develop anorexia athletica.
Zone Diet Is a No-No
Free Radicals And Disease: There are things you can do to compensate for your higher free rad load. As we've mentioned before in PP, it makes sense to ensure that your diet is high in antioxidants. For high doses of Bcarotene and vitamin C, fresh fruit and veg are your best bet - " coloured" vegetables such as green leafy ones, beetroot, carrots and sweetcorn are particularly high in B-carotene.
Fluid Replacement: Are sports drinks suitable for interval workouts as well?
Caffeine: This new study suggests it doesn't boost short-term performance - but it increases the heart rate.
In praise of tea - the leaves which may be good for your muscles - and much else besides
Drinking Carbohydrate: Solving the problem of how to deliver the most carbohydrate with the maximum amount of fluid
Fat, fitness and performance 1
Let's face it. Even though carbohydrate is the key fuel for athletic performance and slimness-seeking athletes usually avoid high-fat foods as much as possible, you do need to include some fat in your diet
Macronutrients - Carbohydrates: the Fuel of Choice for Serious Athletes
Carbohydrates: the Fuel of Choice for Serious Athletes
Juice plus problems: "More energy from Juice Plus? It didn't work for me" ...Antony Haynes .Institute of Optimum Nutrition .London
Iron, red meat, female athletes
Female athletes are sometimes told to eat red meat to lower their risk of iron problems, but is that really necessary? Can't they obtain enough iron from other foods, including poultry, fish, deep-green leafy vegetables, enriched breads and cereals, and legumes?
Fat is on the lips of more and more athletes these days - in both the verbal and gastronomic sense
Creatine works for competitive squash players...
Boosting Omega-3: Should you consider stepping up your omega-3 intake to improve your mental state? One way to boost omega-3 in your diet would be to eat more fish, and it's interesting to note that fish-eating people have considerably lower rates of depression, compared to beef- and pork-eating ones.
Owen Anderson replies to training queries
Owen Anderson replies to training queries
Calories: Sometimes eating fewer calories can make you fatter...
If you want to lose fat, chuck the slimming diet and try resistance training.
Haile Gebrselassie | London Marathon | Sports Drinks
Haile Gebrselassie - How Fast Might Geb Have Run the London Marathon with the Help of a Good Sports Drink?
Nutritional Tips: A quick sampling of health & fitness boosters from PP's library of research.
Marathon Drinking: How many drinks stations can you afford to miss in a marathon?
Tea: A cuppa can help you take the strain, but only when you drink it black.
tapering training | endurance training
Tapering training - What exactly happens inside your body when you taper - and why you should do it more often
Fat | body fat levels | cyclists
Fat: As competitive cyclists search for ways to improve their workouts and performances, they often focus on their body-fat levels. Most cyclists want to get rid of surplus body fat so that they will have less "excess baggage" to carry as they train and compete.
Branched-chain amino acid (bcaa)
Branched chain amino acids prevent muscle protein breakdown but they don't boost performance.
Carbohydrate Enhances Vigilance
Boosting Oxygen Uptake: Perhaps the greatest work physiologist of all time, Olaf Astrand, has stated that the maximum oxygen uptake can be improved by up to 20 per cent, and in order to achieve that, work must be done at above 80 per cent of the maximum uptake.
Vegetarian Athletes: If you're a vegetarian athlete, here's how to ensure you have a balanced diet.
Vitamin C & Zinc: Do these popular supplements really reduce your risk of getting a cold?
Triathletes should drink less to prevent hyponatraemia
Thiamin: If you rely too much on snacks and convenience foods, you may be short of B1.
Juice Plus Research: This new research shows that Juice Plus will really get your anti-oxidants buzzing.
Athletes Need More Fat
High-fat Diet: Because they believe that fat is the key fuel which powers their long-distance efforts, endurance cyclists continue to consume high-fat diets, and some even utilize high-fat nutritional supplements in an attempt to add staying power to their performances.
female athletes | calcium | osteopenia
Calcium intake in the diet cannot make up for a lack of oestrogen due to menstrual irregularities, but it can be optimised before, during or after the onset of menstrual irregularities.
Fluid Replacement: After warm-weather workouts, you must rehydrate.
The sweet smell of sporting success
Creatine Effects: A man who is showing athletes how to use advances in sports nutrition to produce dramatic improvements in their performances.
Athletes and The Common Cold - These tips should help athletes protect against that lurking enemy, the common cold
Endurance athletes may love ice cream, but surely " fat-loading" is ridiculous... isn't it?
If you suspect your immune system is getting flabby, toughen it up with nutrients.
Carbo-loading
Bodybuilders: A new Finnish " wonder drink" that seems to cut recuperation times.
Nutrition: What you eat can play a significant part in preventing or healing a sports injury.
Nutritional needs: what athletes and coaches don't know
Glucose depletion: diet risks for hill walkers
pseudoephedrine | phenylpropanolamine | ephedrines decongestants
Pseudoephedrine and phenylpropanolamine: ephedrine decongestants are not ergogenic
acclimatisation | heat acclimatisation
Acclimatisation: Your pre-competition strategy for staying cool when the heat is on
conjugated linoleic acid | cla
Conjugated linoleic acid: is conjugated linoleic acid really a magic route to fat loss and a healthy old age?
Chromium picolinateclaims: just how ergogenic is this trace element - and how much is too much?
Rehydration and fluid balance: are athletes in danger of going too far?
carbo-loading | women | carbohydrate oxidation
Carbo-loading: When carbo-loading works for women
magnesium | minerals | nutrition | athletes
Magnesium: Why magnesium matters to athletes
Questions
Major Hydration Issues!!!! Please Help!!!!
I play professional ice hockey in the NHL for the Nashville Predators, my position is goalie. In an average game I will lose 10-16 pounds of weight.
This is an update and a request for further advice....please see my profile for part 1.
I have pain in my lateral knee.
I need to put on 2lb (it's a long story) but am in the middle of trying to tone my stomach by the time i go on holiday in 8 1/2 weeks time.
What alternatives are there to NSAIDs .
I am a 48 year old 1st Dan Black Belt, I tested in May of 06, I am continuing on to work toward my 2nd degree. I want to continue and perserve my joints in the process.
Is it unhealthy to lose 8 lbs in 8 days maintaining a healthy diet ?
I have a track meet in about 8 days is it possible for me to lose 8lbs in this amount of time and would it be healthy as long as I still maintain a healthy diet ?
What do you think of the Peak Performance Premium area? (!)
As the main provider of information in this area, I'd like to find out what you think about the videos and the articles in particular.
I don't take creatine. I'm a marathoner, ironman finisher, endurance athlete. Last couple of physicals I have had, my blood work shows my creatine (kinase?) level as being high.
How do u get more a more ripped look, without 'bulking' too much ?
I normally train in functional principles but would like someone to give me a couple of answers for a change :) i am about average bodyfat and would love to get 'cut' for the summer.
What would be the best long distance training routine for me?
I am 41 yrs old and have been running 3-6 miles 3-4 time a week for years.
what is a typical daily diet for a weightlifter/bodybuilder?
as part of my college work i need to compare two diets from two different sports all i can find on the internet is football, just basically need to know a diet from another sport, giving what they eat
What things can i do to improve my high jump?
I'm doing high jump in mid may. Any tips on how to train?
What does "Whey Protein" do for you?
I know people who out it in fruit smoothies or energy drinks, but wat is it and what does it do?
13 Year Old, Roughly 13st. Quite Muscular Around Arms,Neck,legs,thighs. How I Can i Bring my fat level down?
'm 25 yrs woman.. am I too Old to get into training?!
I am 25 yr old woman, have always been into sport since school.., always enjoyed it but being from India, never had very good resources for training(other than cricket of course) plus women and sport
I want to make a rep volleyball team! Tryouts are in september and i need some trainig ideas from now to then to help me prepare. Any ideas?
Yeah, okay don't laugh!! - Vanity is quite underated I think!
How do I increase speed, explosiveness, and my verticle leap?
I am an 20 yr old collegiate basketball player, wanting to improve my speed, foot speed, stability, explosiveness, and verticle leap.
Last year i lost a lot of weight quite quickly due to health reasons. I have now put sme weight back on but not all of it.
I train in combat sports and train for reflex actions, I have a lot of drills for fast muscle twitch but now I would like to know about how diet effects muscle twitch and which foods can increase fast
What is a good way to prepare in the last weeks prior to a track meet?
I am running the 400m and 200m I am wondering: What types of food should be eaten and what one should do in the last week or two prior to the competition to increase the chances of performing to thei
When should Creatine be taken, before or after training?
I am a 38yr old athelte who is starting to take creatine to improve my training and performance, as I have read that Creatine should be used as a suppliment for older athletes.
I'm on holiday in 14 weeks and want to get my body fat doqwn to about 10%, it's currently, 14%. Is this possible. I don't want to lose weight but gain about 3lbs if possible. I want to look toned.
I'm 15 year old male and 8st 11lbs. My doctors say my Bmi is too low and needs to be higher - want me to put on weight fast.
What is the best thing to eat the night and morning before a ride?
i am going away for the weekend and i have a 26k ride on saturday, then going to the south downs on sunday for more of the same. so i want to prepair properly.
Im 13 Years old and im just started playing rugby a few months back.
What should I do to run Athen's Marathon this year in 3 hours?
I used to be a middle distance runner for 7 years,my 800m PB=1:56min,my 1500m PB=4:00min,and my 3000m steple PB=9:15min, I quit 5 years ago and at the same time i start smoking, I quit smoking 2 month
As a teenager would they affect your hormones?
Heart Rate monitors and calories
How accurate are HR monitors and calculating cals burnt during exercise?
What is the best way to train for a judo tournament?
Our matches are 5 minutes long with no breaks, up to 8 matches in the tournament. I am trying to find the best exercises to get us ready for the tournament.
I have dificulty shaping the lower part of my stomach. What exercise can I do to reach that area.
What are the best nutrition/fitness/exercise plans for motorcycle racers?
How do you tell if you have shin splints. I have a pain in my left leg above my ankle, but I don't know what it is.
Any insight into Collagen supplementation and joint support?
I've heard that collagen is a good choice for joint support/maintenance. Some argue better that glucosamine/chondroitin. Any advice???
I need to be able to sprint 50 meters very quickly. My sport being paintball, i have to have my head down keeping a low profile.
What are the best supplements for distance running?
i have a big 10mile fell race in 3.5 weeks and am training hard and improving all the time but am looking for that extra edge over my opponents, target time of sub 1hr 20, time last year, 1hr 30.
If i Drink Skimmed milk every day for a month and not drink anything else or eat anything else cept from veg and fruit.. will that be a healthy lifestyle?
To increase power to weight ratio should I put on muscle or lose fat?
I am 43, 204lbs and 18 per cent fat. I want to increase my power to body weight ratio to help with sport (fencing). Should I lose fat or put on muscle?
Describe a training cycle and periodization for bodybuilding?
I have been bodybuilding for four years. I am 36 years old.
I need to realistically lose 10 pounds to a stone in weight, now i know muscle ways heavier than fat but my bodyfat is still 30% and i weight 12st 5 and im 5 ft 8 and a woman....i do naturally have a
Does increased protein intake depress mood?
In summer I train outdoors for 10k and half-marathon, with some gym work. In winter I tend to train indoors and work on strength and speed, with an occasional outdoor run.
Des resting heart rate affect your performance?
i am a 22 year old male having played soccer my whole life, my resting heart rate is about 68 beats per minute, this is quite high compared to other elite athletes, would this affect my performance, c
for someone who can not take lessons? I have pull-up/ dip bars and know about the planche and front lever. Any training tips would be appreciated.
Diets/WorkOuts/any help for rugby?
I'm playing for a rugby team that is touring in Ireland this up and coming spring.
What is the right diet and exercises for swimming
I am asking this question on behalf of my 9 year old son. He has won regional level championships in Maharashtra, India. He wants to improve his performance. We are vegetarian, but take egg.
At home I have a pull-up bar and some weight plates and I want to know how I can perform pulldowns.
I have heard that push-ups work the back.
Is this true and if so to what extent?
What do you think of Juice Plus?
Juice Plus is a natural supplement with mega doses of antioxidants.
What happens if you take protein shakes and do not work out?
Could it lead to weight gain?
Supplementation to prevent upper respiratory infections?
After any type of exercise (running or weight training), I wind up getting sick (upper respiratory) within a day or two. 50 year old male.
I am 12 and I sometimes feel tired after sprinting 40m. This is what may be affecting my 200m. 60m-8.8 100m-13.1 200m-29.1
Opinion. If you could only do one aerobic exercise, which would it be?
Facts are lovely. Which one provides the best overall benefits?
If you could only do five exercises...
...what would they be?
What are the benefits of boxing as a sports to college students?
I want to know the psychological benefits a college student can get from boxing as a sport. People tend to associate boxing with violence thus it is not offered as a P.E.
I have some bodyfat that I would like to lose and have begun to run a hour a day.
Do you need supplements/creatine to increase your speed by 1 or 2sec?
Im trying to run 11.00 flat or less this year and currently running 12 seconds for athletics 100m sprint.PLEASE HELP PLEASE!!!
How to cycle faster on shorter rides?
I do mainly long distance rides. I generally average about the same speed for 50km, 100km or 200km (depending on conditions - hills, wind etc).
When do our bodies use muscle protein for energy?
I understand that if we don't eat a carb meal before endurance exercise then our bodies will get energy by burning amino acids from our muscles, but we also use stored fat as fuel.
How do I strengthen my neck without injuring it?
In the course of training for grappling sports I felt it very important to have a strong neck.
I can no longer access this, can i have the website address and access to this. I paid for the service at the time but due to computer errors i was not able to gain all info.
What is the best diet for a football player before and after a match?
I am an amateur footballer but try my hardest and want to achieve what i can at this level and need to do whatever i can for optimum performance eg best training best diet best lifestyle.
Need Experts for a Fighter's development programme/ programme critique
Dear All, I compete in a full contact martial arts, and would like some feedback on the program I am currently on. I am a light-welterweight and weigh 65kg on peak :
I am a 16 year old girl who plays competitive netball.
what can i do to archieve a better result for my speed training??
i always keep on training to improve my speed but it still not give me a better result.. so, i hope there are still another way that i can do to improve my speed..
What is the best diet for training at mostly high intensity?
I train regularly for squash and parkour, both skill and in a gym for areas of fitness.
Is Vibration Training OK after double knee replacement?
I have to be realistic about what I can achieve now in terms of exercise but really want to keep fit and trim.
Do you have a question for our community?
PP Online has over 10,000 registered users, all of them keen sportsmen and women, including many coaches, personal trainers and sports scientists.
I think one of my athletes may have an eating disorder but I am unsure. What signs should I be looking for and what should I do?
Blogs
I am constantly confounded by the low levels of knowledge that so many of my personal training clients have about the effects of alcohol on the mobilising of fat stores.
BioSignature Modulation of Cortisol for a Leaner Stomach
The human body is the most finely tuned instrument you will ever own.
I suffer pretty bad fatigue after doing a run (even 3 miles). It comes on 2-3 hours after the run andd last several hours....This is something thats come on over the last ten years.
Krill Oil for Optimal Health & Fat Loss
Any of you familiar with my work will be aware of my huge advocacy of Omega 3s. However, one thing that we never discuss in too much detail is the specific source of those Omega 3s.
Ditch those Love Handles! Insulin management and body composition
I write regular personal training / body composition oriented articles for the (massive) online men's magazine AskMen.com.
What your Body Fat Says about You!
What does your body fat say about you? Does it scream that here is a healthy eater, a mean lean fighting machine whose body is his temple?
The Best Fat Burning Supplement
This is an excerpt from a private Q&A London Personal Training Group -
I have been wailing and gnashing my teeth of late trying to find some great personal trainers here in London.
The Insider's Secrets to a Flat, Lean Stomach
The internet is chock full of well meaning advice about how to get a lean and flat stomach.
A constant theme of my life seems to be questions about what makes a good personal trainer.
5 Ways to Increase Testosterone Naturally
Every personal trainer should seek to educate themselves on ways to improve the hormonal profiles of their personal training clients.
Charles Poliquin's unique and truly groundbreaking Biosignature Modulation analysis (http://www.upfitness.co.uk/services/biosignature-modulation.html) has allowed us to pinpoint our personal training
Have shoulder pains? You came to the right place.
“The 7 Deadly Sins of Lifting” this is another installment from A. Jay of a series of motivational articles.
www.BaseBall Southern Legacy.com
I am presently developing a web-site ie www.BaseBall Southern Legacy.com.My intrest are Coaching,Training,Nutrition,Fitness,New methods of Vo2max,and the proper method of Peaking an Athelete,too preve
next NLP Sports Practitioner Course that we run here at Mindtree Ltd.
Drug testing what's out there a physiotherapists view point
Testing Athletes for Drug Use Why do some “athletes” try to enhance their performances on the track and field by taking drugs?
Here is the first and not the last instalment of Nick Mitchell’s long awaited All Strength Q&A.
Are you making these mistakes as an Athlete?
Don’t get me wrong nobody’s perfect, especially me, many of these ideas came from my “Stupidity”, a rollercoaster of discovery, injuries and re-injury, does that sound about right?
The Big Lie Caffeine has been introduced to the sports world as an enhancer of performance. Even by many top coaches. The Truth is:
It's been so long since my knee injury. You'd think I'd have got over it and be back on my bike as it were! . . But alas It's taking me a while to build my fitness up again.
Sports Medicine Foot and Ankle Rehabilitation
This article was a long time coming. After writing and then scraping and re-writing it is a good way to describe this.
The Insider’s Secrets to a Flat Stomach
Hey regular blog readers myself and Nick sat down and and had a conversation, long story short this article was born.
Rotational Carbohydrates "RO-CHO" ?
Rotational Carbohydrates "RO-CHO" Article by Steve Blades. It is all about carbohydrate rotation for ultimate performance.
Another great read by Steve Blades aka "Marmite". If you are not making gains in the gym or the track this will change everything completely.
You are a Beginner, READ THIS!
A great,long article about everything on general bodybuilding ,training, nutrition and supplementation as a beginner.
A great new update to hit Rawgrip.com, a great article for all of the new found health freaks this year.
Squat Rx Video Creator Interview
If you are a serious lifter you must have heard of the “Squat Rx” video series all over the net. The Videos are available on YouTube.
How Focused Are You at the Gym?
Sean discusses The Top 10 Reasons why you are slacking in the Gym and How to prevent this. He exposes some great Tips how to make your training sessions more productive for better end results.
Finally an article created for all you serious weight shifters. C Pikey discuses the truth about A massive Bench Press and gives some tips How To Improve your Weak Bench.
Glycemic Index in Athletes and Weight management
An article about the glycemic index of carbohydrates pertains directly to athletes and their performance.
A new article by Michael Nystrom discussing the protein intake amounts in athletes. Athlete Protein intake article
A good article about fish oils and the recommended intake in an athlete, a great read. Fish oil article Or
I finally finished a nutrition article which will help any athlete to peak performance. It covers everything from protein intake for an athlete and how to loose some extra pounds.
Catalano (Sam) All about tennis coaching.
Hi seeking info to implement into my tennis coaching to increase the development of my young players, all suggestions greatly appreciated. For e.g simple ways to understand a kick serve.
It's a very exciting day for us today, because we've had our first major relaunch in 7 years.
When we set up the new PP Online site, one of our biggest aims was to create a place where anyone with a passion for sport could share their opinions and experiences.
Who drinks red bull or other caffeine beverages before they compete?
Protein requirements for the strength athlete
Figures are regularly tossed out as to how much protein an athlete needs in their diet.
Combining amino acids and carbohydrates
Protein synthesis is the name of the game when it comes to building powerful muscles. Anabolism, muscle synthesis, will take place whether proteins are taken by themselves or with carbohydrates.
Taking enough amino acids into the system before and after an exercise session will stimulate the transportation of these vital components of muscle building material into the skeletal muscles.
Protein and carbohydrates to fuel your workouts
n the last entry I mentioned the importance of a eating a good breakfast to start out your day. Today I want to emphasize the positive effects of adequate protein and carbohydrates in your diet.
he athletes coming to my gym eat breakfast everyday. It’s almost a mandatory thing if they want to lift heavy for the entire fifty minutes.
Nice one! – getting fit from your Sunday roast
A roast chicken dinner will show you exactly what sort of athlete you are.
Creatine: is it really safe for long-term use?
Creatine is the number one choice of sports supplement for athletes at all levels – and with good reason.
The glycaemic index: how athletes can make it work for them
Unless you’ve been living on Mars for the last 15 years, you’ll already be aware that carbohydrate nutrition is just about the most important weapon in your nutritional toolbox for maximising spor
There is no doubt that properly formulated fluid and/or carbohydrate drinks can enhance sports performance.
Zinc & Performance: Why athletes may need more zinc in their diet
Although it plays a role in protein metabolism and growth, zinc has never really been associated with enhanced aerobic performance.
Maltodextrin-plus-fructose Drink: Carb combo drink produces most energy
UK researchers have found that ingesting large amounts of two simple carbohydrates during prolonged cycling exercise allows for significantly greater conversion of carbohydrate to energy than ingestin
Sports drinks or water : what is the best choice for sports performers?
What does the term sports nutrition conjure up in your mind? Carbohydrate and protein? Vitamins and minerals? Or maybe the more exotic ergogenic aids like creatine?
Diet can affect levels of the anabolic hormone testosterone in the blood during prolonged strength training, according to a new study f
The role of carbohydrates in sports performance might be one of the most thoroughly researched topics in the field of sports nutrition, but that doesn’t stop it constantly throwing up new surprises!
All around the globe, billions of people consume diets radically different from those followed in the affluent west, containing a wide variety of unfamiliar foods.
How much protein do athletes need?
Protein is not just an essential nutrient, but the largest component in the body after water, typically representing about 15% of body weight.
