The second article in our exercise supplementation series will cover creatine. With its usage dating back to the mid-1800s,1 creatine is one of the most widely used and well-studied supplements on the market. Hereon, we will discuss its efficacy on sporting performance, and how one may use creatine in a practical setting. What is creatine?Continue reading “Exercise Supplementation Unveiled: Creatine – History, Science, and Application”
Category Archives: Nutrition
Exercise Supplementation Unveiled: Caffeine – Genetics and Non-Responders
In the previous article, the history and utility of caffeine in different sporting contexts were described. This text will go more in-depth into the mechanisms of how caffeine can improve performance and discuss individual differences in gene variants that affect caffeine metabolism. Mechanism of action Caffeine is an adenosine receptor antagonist, meaning that it preventsContinue reading “Exercise Supplementation Unveiled: Caffeine – Genetics and Non-Responders”
Exercise Supplementation Unveiled: Caffeine – History, Science, and Application
Promises of increased training effects, faster recovery, and improved performance – the jungle of nutritional supplements can be difficult to navigate. Whether a supplement “works” is not a binary assessment and is highly dependent on the context. Attempting to provide some clarity, this article will be the first of a multi-article series to discuss theContinue reading “Exercise Supplementation Unveiled: Caffeine – History, Science, and Application”
Carbohydrate Supplementation During Endurance Exercise
It is widely accepted that the use of carbohydrate (CHO) supplements during prolonged endurance exercise is a highly beneficial method of maximising performance. Carbohydrates in the form of glucose and glycogen are the main substrates that fuel our skeletal muscles while partaking in exercise, so it is vital that stores don’t run dry. If thisContinue reading “Carbohydrate Supplementation During Endurance Exercise”
Carbohydrate mouth rinsing – can you benefit from your carbohydrate drink if you don’t actually swallow it?
What is carbohydrate mouth rinsing? It has been long understood that carbohydrate supplementation during endurance exercise is very useful in maximizing performance, particularly in events lasting over 90 minutes. Most carbohydrate supplements are used in the form of energy drinks, bars or chews. They optimise aerobic capacity by replenishing muscle glycogen stores, allowing glycolysis toContinue reading “Carbohydrate mouth rinsing – can you benefit from your carbohydrate drink if you don’t actually swallow it?”
THE PACE 