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Nutrition Advent Calendar - Day 19

Informed Sport - Safeguarding Athletes from Inadvertent Doping

Have you got a fancy sports nutrition supplement on your Christmas list? Read this first...

The sports nutrition supplementation is a multi billion pound industry with thousands of products available to athletes and the general public, designed to enhance sports performance, body composition and health.

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Nutrition Advent Calendar - Day 17

Protein intake - The 3 Ts
Part 3: Timing

Total & Type have been covered, now for the 3rd and final T for protein needs...Timing.

Firstly, the order I have done the 3 Ts are actually based on priority for MPS. More protein is best, of this the type of protein enhances those effects, and then distributing the protein will complete the set. Getting each of these right will optimise your protein intake.

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Nutrition Advent Calendar - Day 16

Protein intake - the 3 Ts:
Part 2: Type

After outlining how much protein is required to maximise muscle protein synthesis (MPS) yesterday, the next most influential element of protein intake is the type of protein.

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Nutrition Advent Calendar - Day 15

Protein intake - the 3 Ts:
Part 1: Total

Over the next 3 days I'll be looking at dietary protein and the 3 Ts you should focus on to maximise its effects on increasing muscle size, strength and function.

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Nutrition Advent Calendar - Day 11

The 4 R's of Recovery

Recovery is an integral part of an athlete's nutrition and training. Doing lots of intense training is great, but if you're not eating and drinking the right things after training, you're not going to get the desired adaptations of that session.

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Can I build lean muscle and burn fat together? Do you have any nutritional/exercise tips for achieving this?

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How is protein beneficial to endurance athletes?

Dietary protein is the key nutrient that helps the body grow and repair by stimulating muscle protein synthesis. Muscle is damaged as a result of strenuous exercise, therefore consuming sufficient protein helps athletes to recover from training, and allows them to train harder and more often in order to maximise performances.

 

What other benefits does protein bring?

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Periods of inactivity and immobilisation that is caused by injury and corrective surgery may result in significant losses in muscle mass, strength and function. Depending on the severity of an injury, sport and physical activity participation is reduced or completely restricted, therefore limiting the anabolic stimulus of exercise to support protein synthesis. Therefore certain alterations to the diet must be considered to alleviate reductions in lean tissue and simultaneous gains in unwanted fat mass.

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After a long, intense training session your body has been stressed so much that muscles are damaged, energy stores (muscle glycogen) are depleted, and you are dehydrated. Your body is craving nutrients from food and water to help it recover, and there are 4 R’s to remember for optimal recovery;

 

Repair – protein to heal damaged tissue and promotes training adaptations

Replenish – carbohydrates to replace lost muscle and liver glycogen to fuel your next workout

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The most anticipated competition in World Rugby is here in England – the Rugby World Cup. It is the tournament that every professional rugby player trains incredibly hard for, in hope of participating in, and lifting the cup in the final. Rugby players come in a variety of different shapes and sizes, therefore training and nutritional requirements must be tailored to each player. Playing position, total body weight, lean mass, fat mass, as well as personal factors such as anxiety, sleep quality, appetite and psychological factors (e.g. superstitions) must all be considered.

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