Strength Conditioning and Nutrition 101

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Many organisations and textbooks have suggested standard fluid replacement guidelines. However, with the numerable variables (environmental conditions, intensity level, duration, rest periods, the amount of clothing worn, and the goal of the session, practice, competitive event, physical fitness level, individual sweat rate, and etc), research and clinical trials have demonstrated that these standards or drinking by thirst are not adequate and hydration should be individualized. It is important that we incorporate the latest research in tandem with our knowledge of our athletes to ensure the best evidence based clinical practice when it comes to hydration for our athletes and ourselves.

Research on the effects dehydration has had on physical and psychological performance has been controversial. There has been a great deal of disagreement amongst research which has been mainly attributed to different environmental conditions. However, the overall consensus is that as little as 1% dehydration has an effect on heart rate, body temperature, recovery rate and physical and psychological performance.

Everyone wants to improve their performance, get bigger, and stronger faster. One way that has caused an explosion in the supplement industry is rooted in scientific theory. The theory goes as such increasing blood flow to working muscles by way of vasodilation may increase work capacity during both aerobic and anaerobic performances. Also, it may enhance recovery through increased nutrient delivery. Due to these potential benefits the supplement companies grabbed on to the semi-essential amino acid L-arginine because it can be converted to nitric oxide (NO) via NO synthase. NO is responsible for vasodilation. The supplement companies developed a vast market of NO products with L-arginine as the primary ingredient without any human trials being done. The NO supplements continue today to be one of the leading forces in the supplement industry.

Megavitamins 

Everybody knows about multivitamins and more than likely have helped make them into the number 1 supplement. Multivitamins are the largest supplement in the supplement industry. With the huge demand for them, every supplement company is competing in producing thousands of gimmicks to make them stand above the rest.

These supplement companies are praying on the consumers who have heard from the TV doctors that multivitamins are great. Many TV doctors and famous health books have put multivitamins as one of their top 5 supplements everyone should take. However, they haven’t provided us with much information on what constitutes a good multi vitamin.
Today I write in order to educate and protect you from the supplement companies propaganda and the health risks associated.
Yes multivitamins are perfectly fine for you and can be beneficial for the majority of North America but only when multivitamins do not exceed 100% of the RDA value.
I know that the majority of multivitamins on the market have 800% of this, 1600% of that, and so on. This comes with an awesome tag line/gimmick “multivitamins that meet the athletes needs” or bodybuilder or weight lifter and so on.
Unfortunately, this is completely bogus and puts you at incredible health risks. Once your enzyme system becomes saturated the vitamins taken in “megadose” begin to act as chemicals (drugs) in the body.

This probably doesn't mean much to you so let us look at a couple of examples.

Written By Assistant Professor Andrew Heming

Unfortunately, the people who are most interested in strength training are the ones who need it the least. Gyms have tons of young people slaving away to attain their beach body or improve sport performance reasons. However, there are often a smaller handful of wise 50+’ers who realize they need resistance training  more than ever!

Everyone needs a great breakfast to start off the day! So I am going to show you guys my favorite breakfast to kick start the day. This breakfast is loaded with nutrients: low GI carbs, healthy fats, protein, and minerals. This breakfast is a great choice for everyone and especially those who are living an active lifestyle.

Another Study came out demonstrating the incredible effect that High Intensity Interval Training (HIIT) can have on your overall health. As you all know, I have become an increasingly strong supporter of HIIT training over the course of the blog. The research has been speaking for itself, stronger than ever, as it continues to come out in support for HIIT training. However, a river of research has been coming out to show the negatives of long distance running (cardio).