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Sports Nutrition

Benefits of Glutamine and How to Use it

August 21, 2017

Glutamine is one of the most well-known supplements out there, and nowadays we can find it almost in any supplement store or super market. Why is this supplement so popular? What is glutamine? In this article, I will give you a brief but concise explanation about this supplement, mainly focused on its uses to athletes. What is glutamine? There are many known amino acids, and they are separated into two categories: Essential and Non – Essential. Glutamine is an amino…

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Perfect time to drink a protein shake

August 7, 2017

Do we need protein right after a training session? Why is it that we see so many people rushing to their shakers after finishing a workout to have a protein supplement? When should you drink a protein shake? There is a popular belief that protein powder supplement should be ingested right after training. True, but only partially. Even though by doing this we help to reduce muscle catabolism or muscle breakdown, taking it immediately after training is not the best…

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Why Athletes Need Carbohydrates

July 14, 2017

Carbs are athlete’s best friend. Most of the time, they are misunderstood mainly because of the popularity of high protein, high fat, low carbs diets. It is also because most athletes don’t really know what a carbohydrate really is, and why carbs are important in an athletes’ diet. Carbohydrates and their benefits There are many types of carbohydrates. Glucose and bran are both carbs, but their roles and effects on the body are totally different. This mandates that every athlete…

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Basic Sports Nutrition: Macronutrients

July 12, 2017

  There are 03 main groups of foods called macronutrients: carbohydrates, proteins and fats/lipids. We will see what is the role of macronutrients in athletic performance. The right performance of the body depends on these, and the amount that we provide every day of each of them. Carbs, fats and protein: Generally, carbohydrates are the ones that provide energy for short and long term and they are the only ones in charge of feeding the brain and the main organs…

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5 Healthy Breakfast Options for Athletes

July 7, 2017

It is 04:30 and the alarm goes off. Time to train. You are trying to avoid the traffic, have more energy during the day, improve your performance or for any reason it may be, you are waking up really early in the morning to train. Between the series of events that go down from the moment you wake up until the moment you arrive at your training/workout center, you have to cram breakfast someway. What can you do? Based on…

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What is a Creatine Supplement and how to use it

June 4, 2017

So, what IS creatine Creatine is an endogenous produced non-essential amino acid (this means our body makes it, we do not need to take it from food) which acts in our metabolism as an energy recycler in both muscle and brain tissue. To understand this process and how to use a creatine supplement, we need to learn where does muscle energy comes from; ATP usage and glycogen breakdown to produce more ATP, which is the basic energy currency in the…

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What to Eat Before, During and After Training

June 4, 2017

  We need to understand something as soon as possible: If we do not cover/supply the amount of calories used during training, we immediately stop gaining as much benefit from it as we could, this meaning that we don’t improve our performance as much as we could, we don’t gain as much muscle as we could, we don’t lose as much fat as we could and we are more prone to losing muscle and aerobic capacity. We all train for…

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Nutrient Timing System

June 4, 2017

  To understand more about the nutrient timing system, I strongly recommend that you start by reading “What to eat before, during and after training”. If you have ever had a hard training session which left you devastated the next day, as if a truck would have run you over during the night, or if you have been training for months and feel like you have hit a plateau in regard of your performance, or even if you are achieving…

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Nitric Oxide (NO): What it is and how it works

June 4, 2017

  NO is a gaseous molecule that the body produces naturally to be used as a signaling agent in many metabolic processes. Now that we know what it is, we will discuss how nitric oxide works and how to use nitric oxide . By combining L-Arginine, oxygen and NADPH (A high reaction form of energy at a molecular level) the body can endogenously create NO and use it for “bodily porpoises”, like carrying messages in and out of the cells,…

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Maltodextrin: How to use it in training

June 4, 2017

  Maltodextrin is a polysaccharide that is used commonly as a food additive to add consistency, or as a filler and preservative in processed foods. This is not how we intend to use it since we intend to use it as a supplement and not as an additive. Let’s brake it down first. What IS Maltodextrin? Maltodextrin is a white powder made from starches such as potato, rice, corn or wheat by processing them thoroughly, making it a highly water…

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