Monday, May 24th, 2010
Monday, 24 May 2010
Associate Professor Steve Stannard says while the findings go against the conventional advice athletes are given – to eat before exercise – they also make sense.
“Training is all about putting the body under stress, not going faster,” Dr Stannard says. “So by starting out with less fuel, you will reach the point where you really begin to stress the body quicker. This means you will spend longer under stress and ultimately the training will be more beneficial.”
However, eating before an actual race – as opposed to training for one – remains important, says Dr Stannard, the head of the University’s new School of Sport and Exercise.
“There is a large amount of evidence supporting carbohydrate ingestion before and during prolonged exercise to increase endurance performance. In essence, this means eating some carbohydrate before competing will help you go faster for longer during a race.”
Researchers, led by Dr Stannard, followed two groups of novice cyclists as they trained over four weeks. One group ate a high carbohydrate breakfast before training, while the other group trained early in the morning before breakfast. Each group cycled for up to 75 minutes at a moderate intensity. Blood samples and muscle biopsies were taken from the legs of each rider before and after the experiment.
The results showed that those riders who did their training before breakfast were ultimately able to store higher levels of muscle glycogen than those who ate breakfast just before training each day. The riders who trained before breakfast also showed a bigger improvement in peak power, and ability to use oxygen (known as VO2max).
But, while the muscles of male study participants who trained without breakfast showed an improved ability to burn fat, the female cyclists improved their muscle’s fat-burning capacity when they trained after breakfast rather than before.
“In an endurance event, such as road race cycling, the person who can start the race with the highest level of glycogen in their muscles, yet have the greatest ability to burn fat has a huge advantage,” Dr Stannard says. “What our results suggest is that, for men at least, training before breakfast encourages the muscles to adapt in a more accelerated fashion than if training was always done after eating a high carbohydrate meal.”
The reason why training before eating was not as effective for female participants is not known and requires more research, but could be related to subtle differences in fuel utilisation by muscle which seems to be associated with the sex hormones, Dr Stannard says.
“But what the research does show is that by including at least some training before breakfast, athletes –especially male – can improve their fitness faster.”
The research is published in the Journal of Science and Medicine and Sport and was co-authored by Alex Buckley, Johann Edge and Martin Thompson. Dr Edge, a former colleague of Dr Stannard’s at Massey, was killed in a cycling accident in March.
“The paper is dedicated to the memory of Hans, who was widely regarded as an up and coming academic star in his chosen field of skeletal muscle metabolism,” Dr Stannard says. “He will be immensely missed by his colleagues here at Massey.”
Friday, May 21st, 2010
A great recipe from the 1996 Recipe Hall of Fame. One of my new favorite recipes.
Quick and easy if you have the following:
* 2 pounds fresh green beans, trimmed
* 1 small purple onion, thinly sliced
* 1 (4-ounce) package crumbled feta cheese
* 1 cup coarsely chopped walnuts or pecans, toasted
* 3/4 cup olive oil
* 1/4 cup white wine vinegar
* 1 tablespoon chopped fresh dill
* 1/2 teaspoon minced garlic
* 1/4 teaspoon salt
* 1/4 teaspoon pepper
Cut green beans into thirds, and arrange in a steamer basket over boiling water. Cover and steam 15 minutes or until crisp-tender. Immediately plunge into cold water to stop the cooking process; drain and pat dry.
Toss together green beans, onion, cheese, and walnuts in a large bowl. Cover and chill 1 hour.
Whisk together olive oil and next 5 ingredients; cover and chill 1 hour.
Pour vinaigrette over green bean mixture, and chill 1 hour; toss just before serving.
Southern Living, December 2000
Thursday, May 20th, 2010
Just finished a killer workout, ready for the 2nd half of the day now. #crossfit #Eugene
Friday, May 14th, 2010
Best of luck to everyone from Eugene Crossfit competing in the Regionals this weekend up in Washington. #Eugene #Crossfit
Friday, May 14th, 2010
Just squeezed in a 10k before the start of a busy weekend. Looking forward to seeing family tonight. #eugene
Thursday, May 13th, 2010
David Schipper May 26, 2009
Forget the vanity associated with your abs. The muscles with the most upside for runners are your hip muscles, according to new research out of Canada.
After reviewing over 20 years worth of previously published studies, the scientists concluded that weakness in a runner’s hip muscles significantly increase their risk of chronic knee pain, shin splints, Achilles tendonitis and pain in the sole of the foot.
“The hip muscles are responsible for stabilizing the leg during running,” explained lead researcher Dr. Reed Ferber, M.D., of the University of Calgary. “If these muscles are weak or become fatigued easily, there is less control of the leg and the risk of injury increases.”
If your hip abductors (on the outside of your hip) are weak, your knees will then roll too far inward with each running stride, increasing the risk for patellofemoral pain syndrome, which causes pain under and around the kneecap. Or, iliotibial band syndrome, where pain arises in the outside of the knee. Of the 70 percent of runners who suffer an overuse injury each year, about half of those injuries occur in the knee.
Many of the above mentioned conditions are treated effectively with Active Release Technique (ART) and runners will often see significant improvement in one visit of ART with complete resolution often occuring within 4-6 visits. To learn more about the benefits of ART, please visit http://activereleasedoc.com/art/. To find a certified ART provider near you please visit: http://www.activerelease.com/providerSearch.asp
Brian D. Gervais, DC, ART
Wednesday, May 12th, 2010
Cooking with herbs is an excellent way to promote optimal health. Herbs are recognized for their antioxidant properties and nutritional qualities. They are usually fresh leaves or dried leaves of certain aromatic plants adding rich flavors to your food.
Many of the benefits of herbs and spices seem to be related to their incredibly rich concentration of antioxidant phytonutrients. There are many more herbs and spices that pack a punch that will not be mentioned but should also not be forgotten.
Basil contains powerful antioxidant flavonoids and phytonutrients which have been found to not only have antibiotic properties but anti-inflammatory ones as well. This herb is best used fresh and it is easy to maintain indoors and outdoors. Basil is an excellent source of Vitamin K, which is necessary for blood clotting. It also provides us with iron, Calcium, Vitamin A, dietary fiber, Manganese, Magnesium, Vitamin C and Potassium.
Dill is rich in antioxidant phytonutrients which have antibacterial activity. It is low in calories, cholesterol and saturated fat. Dill provides us with Calcium, Iron, Phosphorus, Manganese, and Vitamin A. Fresh dill is a popular addition to salads and an excellent choice when combined with fresh salmon.
Oregano is known to have strong antibacterial properties. It is also a powerful source of many antioxidant vitamins. Antioxidant vitamins are thought to play a vital role in the prevention of many forms of cancer, as well as slowing the aging process. Oregano provides us with Copper, Folate, Manganese, Magnesium, Potassium, Vitamins A, B6, C, E and K.
Peppermint is best in beverages, especially teas. While peppermint is not as high in nutritional qualities as the previously mentioned herbs, its medicinal affect on stomach conditions make it a popular herb. It can also minimize Irritable Bowel Syndrome (IBS) symptoms. Peppermint in an oil form has antibacterial qualities and can ease breathing for those with asthmatic problems. Peppermint provides us with Calcium, Folate, Iron, Niacin, Vitamins A and C and Zinc.
Rosemary is a concentrated source of phytonutrients that are free radical scavengers. It has also been used for stimulating memory and increasing alertness. Rosemary is incredibly more flavorful fresh than it is dried. It is low in sodium and adds many minerals and vitamins to your foods, such as: Calcium, Copper, Folate, Iron, Magnesium, Potassium and Vitamins A, B6 and C.
For a list of the World’s Healthiest Foods, please visit
Be good to your palate and health by adding these herbs and many more to your cooking!
Live your best,
Tuesday, May 11th, 2010
In order to be well, we must eat well, move well, and think well at the same time for an extended period of time. http://bit.ly/bpZJMI