L-carnitine supplements, derived from amino acids, are popular for their potential benefits in boosting energy, improving heart health, aiding weight loss, and supporting conditions like PCOS, especially for those with lower dietary intake such as vegans. While generally safe up to 2,000 mg daily, they may cause side effects like nausea or fishy odor, and are not recommended for everyone, particularly pregnant women or those on certain medications. Consulting a healthcare provider before starting supplementation is advised.
Creatine is a naturally occurring compound in the body that helps produce energy for various functions, including exercise. Creatine supplements, particularly those containing creatine monohydrate, have been shown to enhance exercise performance, aid in workout recovery, and potentially contribute to muscle growth. While generally safe for most healthy individuals, those with kidney or liver disease or high blood pressure should avoid creatine supplements. Most people can obtain sufficient creatine through their diet, but vegans, vegetarians, and athletes may benefit from supplementation. It's important to consult a healthcare professional before starting any new supplement and to remember that a balanced diet and consistent exercise are essential for optimal results.
A study published in Nutrients investigated the effects of caffeine, creatine nitrate, and their combination on cognitive and exercise performance in resistance-trained athletes. The results showed that the combination of creatine nitrate and caffeine improved cognitive function but had little impact on short-term exercise performance. The study also confirmed the short-term safety of these supplements and recommended further research to understand their long-term effects on cognitive and athletic performance, particularly among diverse demographics.
Cold weather can impact exercise performance and increase the risk of frostbite, breathing difficulty, and hypothermia. The body's natural response to cold, such as shivering, can diminish muscle function and reduce aerobic capacity. Dressing appropriately with layers and protecting vulnerable skin areas is crucial for cold-weather exercise. It's important to be aware of signs of the body getting too cold and adjust clothing layers accordingly. Additionally, wearing shoes with excellent traction is essential to prevent slips on slick surfaces.
Fascia, the connective tissue that surrounds and connects muscles, bones, and organs, is now recognized as playing a vital role in our overall health and well-being. Caring for your fascia through activities like resistance training, dynamic stretching, and staying active can help treat chronic pain, improve exercise performance, and maintain flexibility. While tools and treatments like foam rollers and massage guns may provide temporary relief, research has not yet proven their long-term effectiveness. Simply staying active is considered the best way to care for your fascia.
The optimal timing for taking creatine remains a topic of discussion, with some experts suggesting taking it before or after a workout while others believe timing doesn't matter. Research indicates that regardless of timing, the results appear to be similar. Each person has a maximum threshold for creatine storage in their muscles, and modifying timing does not change this threshold or provide any advantage. Combining creatine with carbohydrate consumption may enhance uptake but won't increase the maximum threshold. More research is needed to validate the limited evidence suggesting that timing affects effectiveness. Creatine supplementation is generally safe, but precautions should be taken for individuals with pre-existing kidney conditions or low glomerular filtration rate. Monitoring kidney health and choosing supplements with pure ingredients are recommended. Ultimately, convenience should dictate when to take creatine as long as it is taken routinely.
New research conducted on lab mice suggests that restricting food intake to nighttime hours, when they are usually awake, can nearly double their running endurance. The study raises questions about whether this time-restricted eating approach could also benefit human runners. Further testing is needed to determine if this type of diet has similar effects on human endurance. The study highlights the importance of circadian rhythms in metabolism and exercise capacity, and adds to the ongoing debate on the performance value of intermittent fasting for runners.
Beetroot contains nitrates which our body converts into nitrous oxide, reducing blood pressure and inflammation, making it a natural alternative to prescription medication for heart health. It also contains bioactive pigments called "betalains" which could be helpful in blood sugar control, potentially extending to non-diabetics. Its polyphenols and flavonoid compounds are powerful antioxidants, believed to fight damaged cells, making it beneficial for cancer sufferers. Beetroot seems to have an impact on exercise performance, particularly short-distance aerobic exercise, possibly due to its influence on a cellular level.
A study by Anglia Ruskin University found that consuming OliPhenolia, a commercially available olive fruit water product, could improve respiratory parameters, oxygen consumption, running economy, and acute recovery in recreationally active participants. Olive fruit water is a by-product of olive oil production and contains polyphenols with antioxidant properties. The study is the first to investigate the exercise benefits of consuming olive fruit water and suggests that it could potentially benefit those who are undertaking regular aerobic exercise training. Further research is planned to corroborate these findings and investigate its effectiveness in suppressing inflammation associated with exercise.
