Performance Nutrition: The Art of Recovery
by Luke Corey, RD
Exercise is something we should all engage in on a regular basis (The recommendation is a minimum of 30 minutes of exercise per day, 5 days a week), and performance nutrition principles are essential for an optimal workout. Properly preparing for andrecovering from exercise facilitates the ability to push yourself longer and harder, which is precisely how you become a better athlete, lose a few extra pounds, build lean muscle mass, or improve your aerobic capacity.
The focus of this blog is to teach you how to implement recovery nutrition practices that will put the cap on your kick-ass workout, or the proverbial “icing on the cake” – without involving actual cake!
The Wonders of Water
by Kelley Hiltz-Cameron, RD
Arguably, water has the greatest impact on athletic performance than any other nutrient which is why ensuring that you are well hydrated is so important. Research shows that even slight dehydration, as little as 2%, can have a strong negative influence on energy levels. As you exercise, water and body salts are lost in sweat. Failure to replace these losses can result in premature fatigue, increased risk for injury, increased recovery time and in more serious cases, heat stroke.
When Does Nutrition During Activity Become Important?
by Denis Collier, RD
I need things to be kept as simply as possible. And I am not ashamed of it.
In my dealings with the world of nutrition this often becomes a problem for me. As Beth Mansfield, one of Canada’s leading sports nutrition dietitian, has been known to quip: “Nutrition is not rocket science… it’s much more complicated”. That’s why I’m relatively proud of myself (if I may say so) for coming up with the following table whose purpose is to answer the question as to whether or not a person needs to be concerned about nutrition during his/her physical activity:
To Load or Not to Load? That is the Question!
by Angela Dufour, RD
If learning to read an ingredient list to check for gluten can be intimidating, then learning to navigate a restaurant menu can be even more so! Don’t be afraid – by asking the right questions you can safely enjoy dinner out.
Carbohydrate loading is based on the theory of super compensating our muscle glycogen stores (or loading with carbohydrates) in the days before an endurance event and has been studied since the early sixties. It has been proven that, with a moderate to high glycogen load, trained athletes can increase their muscle glycogen in the days leading up to a race. But is it for everyone? Athletes who are doing exercise lasting 90 minutes or longer at a moderate to high intensity are most likely to benefit.