CC_Nutrition

“Informed By Science”

Tag: fitness

  • Behaviour Change and Nutrition: The Key to Consistency

    Whether you’re aiming to build muscle, lose fat, or enhance performance, your nutrition habits are just as important as your training program. But sticking to a diet plan whether it’s a bulking phase, a cutting cycle, or performance nutrition can be harder than hitting a heavy squat. The real challenge isn’t knowing what to eat; it’s changing your behaviour to make it happen consistently.

    This is where behaviour change science comes in. Grounded in psychology, behaviour change strategies can help gym goers, athletes and well honestly, anyone! overcome common barriers like poor planning, low motivation, and decision fatigue turning good intentions into real results.

    Why Motivation Alone Isn’t Enough

    You might start a new meal plan feeling motivated and ready. But motivation fluctuates. To stay consistent long-term, you need more than willpower you need systems and strategies.

    According to the COM-B model, behaviour is driven by three things: Capability, Opportunity, and Motivation (Michie et al., 2011). In a gym context, this might look like:

    Capability: Do you have the cooking skills and nutrition knowledge? Opportunity: Is your environment helping or hindering your eating goals? Motivation: Are you clear on why you’re doing this?

    Addressing all three areas sets you up for long-term adherence not just short-term compliance.

    Habit Formation and Meal Consistency

    For athletes and recreational lifters, habit formation is key. The Health Action Process Approach (HAPA) highlights the difference between intention and action. You might plan to prep meals or hit your macros but without planning, tracking, and adjusting, those intentions often fall flat (Schwarzer, 2008).

    Using tools like MyFitnessPal (or other apps), food scales, and prep routines helps build consistency. Research shows that self-monitoring—tracking what you eat—is one of the most powerful predictors of success in fat loss and muscle gain (Chen et al., 2023).

    Digital Tools for Diet Adherence

    A 2023 meta-analysis confirmed that using nutrition tracking apps significantly improves dietary behaviours and outcomes in people aiming to lose fat or gain lean mass (Chen et al., 2023). These tools don’t just count calories they give real-time feedback, help you spot trends, and reinforce accountability.

    Other behaviour change techniques (BCTs) proven to support gym-related goals include:

    SMART goal-setting (Specific, Measurable, Achievable, Relevant, Time-bound)

    If then planning (e.g., “If I get hungry post-workout, then I’ll have a protein shake”)

    Social support (training partners or online communities)

    Why Most Meal Plans Fail (And How to Fix It)

    Many people fall off their meal plans not because they’re “lazy” or “undisciplined,” but because their approach doesn’t match their lifestyle or values. According to the Theory of Planned Behaviour (TPB), intentions alone aren’t enough people must also believe they have control over their environment and the ability to follow through (Ajzen, 1991).

    That’s why environmental restructuring like prepping meals in advance, keeping snacks out of sight, or having protein options ready post-training is critical. Your environment should make the right choice the easy choice.

    The Bigger Picture: Stress, Sleep, and Social Support

    Behaviour change science also reminds us that diet doesn’t happen in isolation. Poor sleep, stress, or a lack of social support can derail even the best plan. The Science of Behavior Change (SOBC) program by NIH highlights how self-regulation, stress management, and habit loops can be modified to enhance results (NIH, 2023).

    In other words, you don’t need to grind harder you need to train smarter, eat smarter, and structure your environment and mindset for success.

    Conclusion

    If you’ve ever struggled to stay consistent with your nutrition while training hard, you’re not alone and you’re not lacking discipline. You’re just missing the behaviour change strategies that align your habits with your goals.

    By applying science-based models like COM-B, HAPA, and TPB, and using tools like tracking apps, habit systems, and structured planning, you can finally bridge the gap between training and nutrition and unlock your full potential in the gym.

    References

    Ajzen, I., 1991. The theory of planned behavior. Organizational Behavior and Human Decision Processes, 50(2), pp.179–211.

    Chen, J., Cade, J.E. and Allman-Farinelli, M., 2023. The effectiveness of nutrition apps in improving dietary behaviours and health outcomes: a systematic review and meta-analysis. Public Health Nutrition, 26(1), pp.1–12.

    Greaves, C.J., Sheppard, K.E., Abraham, C., Hardeman, W., Roden, M., Evans, P.H. and Schwarz, P., 2011. Systematic review of reviews of intervention components associated with increased effectiveness in dietary and physical activity interventions. BMC Public Health, 11(1), p.119.

    Lee, R.M., Fischer, C., Caballero, P., and Andersson, E., 2022. Behaviour change nutrition interventions and their effectiveness: a systematic review of global public health outcomes. PLOS Global Public Health, 2(9), p.e0000401.

    Michie, S., Atkins, L., and West, R., 2014. The Behaviour Change Wheel: A Guide to Designing Interventions. London: Silverback Publishing.

    Michie, S., van Stralen, M.M. and West, R., 2011. The behaviour change wheel: A new method for characterising and designing behaviour change interventions. Implementation Science, 6(1), p.42.

    NIH Common Fund, 2023. Science of Behavior Change (SOBC). [online] Available at: https://commonfund.nih.gov/science-behavior-change-sobc [Accessed 18 May 2025].

    Schwarzer, R., 2008. Modeling health behavior change: How to predict and modify the adoption and maintenance of health behaviors. Applied Psychology, 57(1), pp.1–29.

  • Fuelling for the Finish Line: Nutrition Strategies for Marathon Success

    Running a marathon is as much a nutritional challenge as it is a physical one. Whether you’re a first-time runner or a seasoned athlete, your ability to complete 26.2 miles strongly depends on your nutrition before, during, and after the event. Scientific evidence supports targeted strategies like carbohydrate loading, glycogen sparing, optimal hydration, and post-race recovery to enhance performance and reduce fatigue. Here’s how to fuel your body like a pro.

    1. Carbohydrate Loading: Topping Up Glycogen Stores

    Carbohydrate loading is a well-established strategy used by endurance athletes to maximise glycogen storage in muscles. Glycogen is the primary fuel for prolonged moderate-to-high intensity exercise, and depletion is closely associated with fatigue and “hitting the wall” (Burke et al., 2011).

    Traditionally, athletes would taper their training while increasing carbohydrate intake to 8–12 g/kg of body weight per day in the final 2–3 days before the race (Jeukendrup & Killer, 2010). This method has been shown to improve time to exhaustion and performance in events lasting longer than 90 minutes.

    Practical tip: A 70 kg runner should aim for around 560–840g of carbohydrates per day in the 48 hours before the race. Choose high-GI foods like white rice, pasta, bananas, and sports drinks to maximise uptake.

    High-carb meal plan examples:

    • Breakfast: 2 large bagels with honey, banana, glass of orange juice (approx. 120g carbs)
    • Lunch: White pasta with tomato sauce and lean chicken, 2 slices of garlic bread, fruit smoothie (approx. 150g carbs)
    • Snacks: Rice cakes with jam, energy bars, dried mango
    • Dinner: Basmati rice with sweet potato curry, naan bread, apple crumble with custard (approx. 180g carbs)

    2. Glycogen Sparing: Training and Fueling Smarter

    Glycogen sparing refers to the body’s ability to delay the use of glycogen by increasing the use of fat as a fuel source. Training adaptations such as long runs at a lower intensity, fasted-state training, and incorporating medium-chain triglycerides (MCTs) have been explored to encourage this shift (Spriet, 2014).

    While some athletes use “train low” strategies (training with low carbohydrate availability), this should be approached with caution, as performance benefits are mixed and it may impair high-intensity training capacity (Impey et al., 2016).

    Practical tip: Including some lower-carb, aerobic base runs in your training plan may help improve fat oxidation capacity—but don’t sacrifice carbs during race week or high-intensity sessions.

    Food tips for fat-adapted sessions:

    • Train in the morning before breakfast (fasted cardio)
    • Small pre-run coffee (caffeine enhances fat oxidation—Spriet, 2014)
    • Post-run meal should include balanced carbs and protein: e.g. scrambled eggs, oats with berries, Greek yogurt.

    3. Race Day Nutrition: Fuelling Every Mile

    Pre-Race Breakfast (2.5–3 hours before)

    Should be high-carb, low-fat, moderate protein, and low in fibre.

    Examples:

    • 2 slices of white toast with jam + banana + isotonic sports drink (60–80g carbs)
    • Porridge made with milk + honey + raisins + small coffee
    • White rice with scrambled eggs and soy sauce (for savoury eaters)

    Avoid: High-fat meals (e.g. bacon, croissants), high-fibre cereals (e.g. bran flakes), or spicy foods.

    4. During the Race: Carbohydrate and Fluid Strategies

    To maintain blood glucose and delay fatigue, carbohydrate intake during the marathon is crucial. The recommended intake is 30–60g of carbohydrates per hour, and up to 90g/hour may be tolerated when multiple transportable carbohydrates (e.g., glucose + fructose) are consumed (Jeukendrup, 2014).

    Hydration is equally important. Dehydration exceeding 2% of body weight can impair performance, but overhydration may cause hyponatremia. The goal is to drink to thirst, ideally using sports drinks that supply both carbohydrates and electrolytes (Sawka et al., 2007).

    Strategy:

    • Start hydrated (urine should be pale yellow pre-race)
    • Drink small sips at water stations
    • Use electrolyte drinks if sweating heavily or conditions are hot

    Drink examples:

    • SIS GO Electrolyte
    • Nuun tablets in 500ml water
    • Coconut water with a pinch of salt and honey (DIY)

    Practical tip: Use race rehearsals to test your nutrition strategy. Opt for gels, chews, or isotonic drinks that deliver glucose and electrolytes without causing GI distress.

    5. Caffeine: A Legal Performance Booster

    Caffeine is a well-supported ergogenic aid that can improve endurance performance by reducing perceived exertion and enhancing fat oxidation (Spriet, 2014). Doses of 3–6 mg/kg body weight, consumed ~60 minutes before exercise, are considered effective.

    Food examples:

    • 1 strong coffee (~100–150mg caffeine)
    • Caffeinated gel (e.g. 75mg per gel – check label)
    • Matcha green tea shot or caffeine tablets (with caution)

    Practical tip: A 70 kg athlete may benefit from 210–420 mg of caffeine before or during the race—but individual tolerance varies, so trial it in training first. Caution: Too much may cause jitters or GI upset.

    6. Post-Marathon Recovery: Rehydrate, Rebuild, Replenish

    Recovery nutrition should focus on the three R’s:

    • Rehydrate: Replace lost fluids with water and electrolytes.
    • Replenish: Consume carbohydrates (~1.0–1.2 g/kg/hour for the first 4 hours) to restore glycogen.
    • Rebuild: Include 20–25g of high-quality protein to stimulate muscle repair (Thomas et al., 2016).

    Recovery meal/snack ideas:

    Quick snack: Chocolate milk + flapjack or sports recovery bar

    Smoothie: Banana, oats, whey protein, almond butter, milk (60g carbs, 25g protein)

    Post-race meal: Chicken wrap with hummus + sweet potato fries + fruit yogurt

    References

    • Burke, L. M., Hawley, J. A., Wong, S. H. S., & Jeukendrup, A. E. (2011). Carbohydrates for training and competition. Journal of Sports Sciences, 29(sup1), S17–S27.
    • Impey, S. G., Hearris, M. A., Hammond, K. M., Bartlett, J. D., Louis, J., Close, G. L., & Morton, J. P. (2016). Fuel for the work required: a theoretical framework for carbohydrate periodization and the glycogen threshold hypothesis. Sports Medicine, 48(5), 1031–1048.
    • Jeukendrup, A. E., & Killer, S. C. (2010). The myths surrounding pre-exercise carbohydrate feeding. International Journal of Sport Nutrition and Exercise Metabolism, 20(1), 1–7.
    • Jeukendrup, A. E. (2014). A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports Medicine, 44(Suppl 1), S25–S33.
    • Sawka, M. N., Burke, L. M., Eichner, E. R., Maughan, R. J., Montain, S. J., & Stachenfeld, N. S. (2007). American College of Sports Medicine position stand. Exercise and fluid replacement. Medicine & Science in Sports & Exercise, 39(2), 377–390.
    • Spriet, L. L. (2014). Exercise and sport performance with low doses of caffeine. Sports Medicine, 44(2), 175–184.
    • Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528.

  • Citrulline Malate and Performance: The Science Behind the Pump

    By Chris Clayton, PhD, SENr, Performance Nutritionist.

    As a performance nutritionist, I’ve worked with athletes across disciplines—cycling, boxing, MMA, and football. One supplement I consistently see delivering results, especially in high-intensity and strength-focused training, is citrulline malate. Unlike many so-called “pre-workout” compounds, this one stands up to scrutiny. So let’s take a deep dive into what citrulline malate is, how it works, and what the science really says about its impact on performance.

    What Is Citrulline Malate?

    Citrulline malate is a combination of two compounds:

    L-Citrulline: A non-essential amino acid that’s a precursor to L-arginine. It’s more effective than direct arginine supplementation at boosting nitric oxide (NO) levels due to better absorption and bioavailability. Malate (Malic Acid): A key intermediate in the tricarboxylic acid (TCA) cycle, also known as the Krebs cycle, which plays a central role in energy production.

    Together, this combo supports both anaerobic and aerobic performance by enhancing blood flow, buffering fatigue, and improving energy efficiency.

    Mechanisms of Action: How It Works

    Here’s how citrulline malate contributes to performance:

    Nitric Oxide Boost via Arginine Pathway: Supplementing with citrulline increases plasma L-arginine and nitric oxide more effectively than arginine itself (Schwedhelm et al., 2008). Higher NO levels result in vasodilation, which increases oxygen and nutrient delivery to working muscles, improving endurance and reducing fatigue. Ammonia and Lactate Clearance: Citrulline helps detoxify ammonia through the urea cycle, delaying the onset of fatigue (Sureda et al., 2010). This is particularly important during high-volume resistance training or repeated sprint bouts. Enhanced ATP Production via Malate: Malate supports mitochondrial energy production. It facilitates the regeneration of NAD+, a coenzyme essential for ATP generation, especially under aerobic conditions.

    What the Research Says

    1. Strength and Resistance Training

    Pérez-Guisado & Jakeman (2010): In this double-blind, placebo-controlled study, 8g of citrulline malate taken 1 hour before upper-body resistance training significantly increased the number of repetitions completed (by ~52.92%) and reduced muscle soreness at 24 and 48 hours post-training. Wax et al. (2015): Male subjects performing leg resistance training saw improved repetitions and reduced fatigue when supplemented with 8g of citrulline malate. This confirmed earlier findings and suggested a strong role in muscular endurance.

    2. Endurance Performance

    Bailey et al. (2015): A 6g dose of citrulline increased plasma nitrate and nitrite, improved VO2 kinetics, and reduced oxygen cost during moderate-intensity cycling. This means athletes required less oxygen to perform the same amount of work—an efficiency gain that matters in endurance sports. Glenn et al. (2016): In this study on recreationally active males, a single 8g dose improved cycling time to exhaustion and reduced ratings of perceived exertion (RPE). Athletes felt they were working less hard to achieve the same output.

    3. Recovery and Muscle Soreness

    Gonzalez et al. (2018): Citrulline supplementation post-exercise improved blood flow and reduced delayed onset muscle soreness (DOMS), likely due to enhanced nutrient delivery and waste clearance during recovery phases.

    Practical Recommendations: How I Use It with Athletes

    Here’s how I typically program citrulline malate use:

    Dosage: 6–8g taken 30–60 minutes before training. This is the most evidence-backed range. Form: Powdered form is ideal, either standalone or in a pre-workout blend without excessive stimulants. Many commercial pre-workouts under-dose citrulline, so check labels carefully. Timing: Take on an empty stomach pre-training for better absorption. For high-volume training blocks or tournaments, some athletes use it daily for a more sustained effect on recovery. Cycling: While not strictly necessary, I may cycle usage (e.g., 5 days on, 2 days off) during off-season periods or lower training loads, simply to match need and avoid unnecessary supplementation.

    Safety and Side Effects

    Citrulline malate has a strong safety profile. No serious adverse effects have been reported at doses up to 10g per day. It’s stimulant-free, making it a good option for athletes training in the evening or those sensitive to caffeine. Minor side effects like stomach discomfort can occur in some people, particularly at higher doses, but these are rare.

    Final Thoughts

    From the lab to the gym floor, citrulline malate has earned its place as one of the few supplements that actually does what it claims. Whether you’re a strength athlete looking to grind out extra reps, a cyclist chasing improved endurance, or a combat sport athlete managing high training volumes, citrulline malate can offer a genuine performance boost.

    Just like any supplement, it works best when it’s built on a foundation of good nutrition, sleep, and recovery. But if you’re looking for a scientifically supported edge, this one’s worth considering.

    This is a good option that is informed sport so you can be sure it is free from banned substances

    Applied Nutrition Citrulline Malate 2:1

    Key References:

    Pérez-Guisado, J., & Jakeman, P. M. (2010). Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. Journal of Strength and Conditioning Research, 24(5), 1215–1222. Wax, B., et al. (2015). Effects of supplemental citrulline malate ingestion during repeated bouts of lower-body exercise. European Journal of Sport Science, 15(1), 45–52. Bailey, S. J., et al. (2015). Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans. Journal of Applied Physiology, 107(4), 1144–1155. Glenn, J. M., et al. (2016). Acute citrulline malate supplementation improves cycling time trial performance in trained cyclists. Journal of Strength and Conditioning Research, 30(4), 1097–1103. Sureda, A., et al. (2010). L-Citrulline-malate influence over branched chain amino acid utilization during exercise. European Journal of Applied Physiology, 110(2), 341–351. Gonzalez, A. M., et al. (2018). Effects of citrulline supplementation on exercise performance in humans: A review of the current literature. Journal of Strength and Conditioning Research, 32(2), 385–391.

  • What Is the Glycaemic Index (GI) – and How Can It Support Fuelling and Recovery in Football?

    As a performance nutritionist, I’ve worked with athletes from a range of sports—but footballers, in particular, often benefit from understanding how different types of carbohydrates impact energy and recovery.

    One of the most valuable tools we use to tailor fuelling strategies is the Glycaemic Index (GI). It’s not about “good carbs vs bad carbs”—it’s about timing the right carbs for the right purpose, whether that’s to fuel a match, sustain energy through 90 minutes, or recover effectively for the next session.

    What Is the Glycaemic Index?

    The Glycaemic Index is a ranking system (0–100) that tells us how quickly carbohydrate-rich foods raise blood glucose (sugar) levels.

    • High GI foods (GI 70–100) are quickly digested and absorbed—causing a rapid rise in blood sugar.
    • Low GI foods (GI 55 or less) break down more slowly, providing a gradual release of energy.

    The reference point is either glucose (GI = 100) or white bread.

    Why Does GI Matter for Football?

    Football is a high-intensity, intermittent sport—players sprint, jog, walk, and accelerate over a 90-minute game. That means they rely heavily on muscle glycogen, the body’s stored carbohydrate.

    By using GI strategically, we can:

    • Maximise energy availability before matches
    • Sustain energy throughout the game
    • Accelerate recovery for the next match or training session

    Timing Matters: Pre-Match, Half-Time, and Post-Match

    Let’s walk through a real-world example of how I’ve applied this with a professional footballer.

    Real-World Example: Match Day Nutrition Using GI

    Player profile:

    • 26-year-old professional central midfielder
    • Saturday 3:00 PM kick-off
    • Wants to optimise energy levels and reduce post-match fatigue

    24–36 Hours Before: Carb Loading with Mixed GI

    We start building glycogen stores the day before the match with moderate and low GI carbs:

    • Banana and cinnamon overnight oats (Breakfast)
    • Rivita low fat cheese and cucumber (Snack)
    • Sweet and Sour Chicken with brown rice (Lunch)
    • Greek yogurt with mixed fruit melody (Snack)
    • Wholemeal pasta Arrabiata (Evening Meal)
    • Frequent meals every 2–3 hours

    This ensures high muscle glycogen stores heading into the game.

    Match Day – 3-4 Hours Pre-Kickoff: Low to Moderate GI Focus

    Pre-match meal at 11:30 AM
    We want sustained energy release and to avoid any GI distress or energy crash.

    Example meal:

    • Grilled chicken breast (tomato & Herb Sauce)
    • Basmati rice (moderate GI)
    • Steamed carrots and green beans
    • A drizzle of olive oil
    • Small banana or half a fruit smoothie

    This combo provides around 100g carbs and some lean protein, with low fat and fibre to support digestion.

    60–90 Minutes Pre-Kick off: Higher GI for Top-Up

    Now we shift to easily digestible, higher GI carbs to top up blood glucose before kick-off.

    Options we’ve used:

    Some players prefer caffeine here like drinks or gum depending on individual tolerance.

    Half-Time: Maintain Energy with High GI

    During matches, digestion is limited, so we use quick-release carbs in liquid or easily digestible form.

    Typical options:

    This helps delay fatigue and support second-half performance, especially in high-tempo games.

    Post-Match (0–60 Minutes): Rapid Recovery with High GI

    Recovery starts the minute the final whistle blows. The goal is to replenish glycogen quickly and kick-start muscle repair.

    Example post-match recovery snack:

    • Recovery shake with 1.2g/kg body weight of carbs and 20–25g whey protein
    • Katsu Chicken curry with white rice 0–2 hours post-match
    • Fruit juice & white bread sandwich to boost GI 3-4 hours post game

    This strategy is even more crucial when there’s another match within 48–72 hours (e.g., midweek fixtures).

    Summary: How to Use GI in Football

    TimingGI TypeExample Foods
    24–36 hrs beforeMixed GIPasta, oats, potatoes, fruit
    3–4 hrs before matchLow/Moderate GIBasmati rice, sweet potato, wholemeal bread
    1 hr before matchHigh GIWhite bagel, jam, banana, sports drink
    Half-timeHigh GIJelly sweets, energy gels, isotonic drinks
    Post-match (0–1 hr)High GI + ProteinRecovery shake, white rice, fruit juice

    Final Thoughts

    The Glycaemic Index is a powerful tool—not to label foods as good or bad—but to optimise timing and function. For footballers, matching GI to training and match demands can support:

    • Better energy availability
    • Reduced risk of mid-game fatigue
    • Faster recovery between sessions or fixtures

    If you’re a footballer (or work with one) and want to refine your fuelling strategy, don’t hesitate to reach out. Nutrition is one of the most effective—and overlooked—ways to elevate performance.

  • The Foundations of Performance Nutrition: Why Timing, Type, and Total Matter

    When it comes to enhancing performance—whether in sport, exercise, or day-to-day energy demands—nutrition is far more than just “eating healthy.” It’s a science-driven approach that focuses on fuelling the body in a strategic way to optimise energy, recovery, strength, and endurance. At the core of performance nutrition lies three crucial pillars: timing, type, and total intake. When these elements are aligned, they create a powerful framework to support physical performance and recovery. Let’s break each of these down.

    1. Timing: When You Eat Matters

    Nutrient timing is all about when you eat in relation to training or activity. Eating the right foods at the right times can enhance energy availability, reduce fatigue, and accelerate recovery.

    Pre-training: Fuel up with a mix of carbohydrates and a small amount of protein 1–3 hours before exercise to ensure glycogen stores are topped up and muscles are primed. During training: For longer sessions (especially over 60–90 minutes), intra-workout nutrition like simple carbs and fluids can help maintain energy and hydration. Post-training: Recovery nutrition is vital. Consuming carbs and protein within 30–60 minutes post-exercise helps replenish glycogen stores and kickstarts muscle repair.

    Ignoring nutrient timing can lead to under-fuelling, sluggish sessions, and prolonged recovery.

    2. Type: What You Eat Matters

    All calories are not created equal—especially when it comes to performance. The type of macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) you consume plays a major role in how your body performs.

    Carbohydrates are the body’s preferred source of energy during high-intensity activity. Think whole grains, fruits, starchy veg, and sports-specific fuel like energy gels when needed. Protein is essential for muscle repair, growth, and overall recovery. Aim for lean protein sources like poultry, eggs, dairy, legumes, and plant-based alternatives. Fats, while often overlooked, are key for long-lasting energy and hormone function—especially in endurance athletes. Prioritise healthy fats like avocado, nuts, seeds, and oily fish. Hydration and electrolytes are just as important as food—without them, energy and focus can quickly drop.

    Matching the type of food to your activity and goals helps the body perform efficiently and recover faster.

    3. Total: How Much You Eat Matters

    Even with perfect timing and the right types of food, performance can still suffer if you’re under-fuelling or over-fuelling. Your total intake—the quantity of calories and nutrients—needs to align with your energy output and individual goals.

    Under-eating can lead to low energy availability, poor recovery, fatigue, and increased injury risk. Over-eating may cause sluggishness, weight gain, and reduced performance in sports that require speed or agility. Individual needs vary depending on training intensity, frequency, body composition goals, and metabolic rate—there’s no one-size-fits-all.

    Working with a nutritionist or using tracking tools can help athletes find the sweet spot that meets their specific energy demands.

    Final Thoughts: The Big Picture

    Performance nutrition isn’t just about what you eat—it’s a strategic combination of when, what, and how much you eat. These three pillars—timing, type, and total—are the backbone of effective fuelling for performance. Whether you’re training for a marathon, lifting heavy in the gym, or simply looking to feel more energised and focused in your daily life, getting these fundamentals right is essential.

    By fine-tuning these elements, you’re not just eating—you’re fuelling with purpose.

  • Understanding NMN: Benefits, Research, and Longevity

    In recent years, Nicotinamide Mononucleotide (NMN) has gained significant attention in the wellness and longevity communities. Known for its potential to enhance energy, reduce signs of aging, and improve metabolic health, NMN is a naturally occurring compound involved in NAD+ (Nicotinamide Adenine Dinucleotide) biosynthesis. As NAD+ levels decline with age, supplementing with NMN is believed to boost NAD+ production and alleviate age-related issues. But how solid is the science behind NMN supplementation? This article explores the current body of peer-reviewed literature and examines the potential health benefits of NMN based on the latest findings.

    What Is NMN and How Does It Work?

    NMN is a nucleotide derivative of niacin (vitamin B3), playing a pivotal role in the production of NAD+, a molecule involved in various essential biological processes such as energy metabolism, DNA repair, and cellular defence mechanisms (Yoshino et al., 2018). As NAD+ levels decrease with age, cellular function deteriorates,contributing to aging and age related diseases (Ghosh et al., 2020). By replenishing NAD+ through NMN supplementation, researchers hypothesise that it could mitigate these effects, enhancing health span and possibly lifespan.

    The Mechanisms of NMN: NAD+ and Cellular Health

    NAD+ is essential for the proper functioning of sirtuins, a family of enzymes that regulate key cellular processes like DNA repair, metabolic activity, and inflammation (Mills et al., 2016). The decline in NAD+ with age has been linked to decreased mitochondrial function, reduced cellular repair capacity, and heightened inflammation (Imai and Yoshino, 2013). Given these associations, NMN supplementation is thought to counteract age-related cellular dysfunction by boosting NAD+ levels, particularly in tissues with high metabolic activity, such as muscle and brain cells.

    Research on NMN in Animal Models

    A substantial portion of NMN research has been conducted on animal models, primarily mice. In a landmark study, Mills et al. (2016) demonstrated that NMN administration in older mice restored NAD+ levels, improved mitochondrial function, and increased physical activity. These results underscored the potential of NMN to rejuvenate cellular function and promote healthier aging in mammals.

    Further studies have confirmed these findings, with Zhu et al. (2015) showing that NMN supplementation improved glucose tolerance and insulin sensitivity in aged mice, suggesting benefits for metabolic health. Likewise, Yoshino et al. (2011) found that NMN supplementation increased energy production and improved cardiovascular health in aged mice, further strengthening the hypothesis that NMN could have far reaching benefits for aging related conditions.

    In a comprehensive study by Cantó et al. (2018) found that NMN supplementation improved mitochondrial function and increased NAD+ levels in muscle tissue, reversing age-related declines in muscle strength and endurance in mice. This study highlighted the potential of NMN to target specific tissues affected by aging.

    Human Clinical Trials: Early Findings and Ongoing Studies

    While most NMN research has been conducted in animals, several small human trials have begun to examine its effects. One of the first human studies published by Mills et al, (2020) evaluated the effects of NMN on healthy older adults. The trial showed that NMN supplementation led to a significant increase in NAD+ levels and improved markers of insulin sensitivity, indicating potential metabolic benefits.

    A more recent study by Yoshino et al. (2021), investigated the effects of NMN on elderly women. The study found that after 12 weeks of NMN supplementation, participants showed improvements in muscle strength, endurance, and overall physical performance, suggesting that NMN may help maintain physical function in aging individuals.

    Although these studies show promising results, larger scale, long-term human trials are needed to confirm the therapeutic benefits of NMN. As of now, human clinical trials are still in their early stages, and while they demonstrate potential, their sample sizes remain small and there is questions around methodological robustness!

    Neuroprotective Effects of NMN

    Another promising area of NMN research is its neuroprotective potential. Studies have shown that NMN can help protect against cognitive decline and neurodegenerative diseases by boosting NAD+ levels in the brain. In a study by Yoshino et al. (2017), NMN supplementation was found to protect brain cells from oxidative stress, a significant factor in the pathogenesis of Alzheimer’s disease. Additionally, Wang et al. (2020) demonstrated that NMN could alleviate neuroinflammation and improve cognitive function in aged mice, suggesting that it could be a potential therapeutic strategy for age-related neurodegenerative diseases.

    Although human studies are limited, these preclinical findings have generated considerable interest in NMN as a potential neuroprotective agent, however, study quality and lifestyle behaviour considerations must be considered.

    Metabolic Health: Impact on Type 2 Diabetes and Insulin Sensitivity

    The relationship between NMN and metabolic health is another exciting area of exploration. Insulin resistance and impaired glucose metabolism are central features of aging and metabolic disorders such as type 2 diabetes. A study by Baur et al. (2006) suggested that boosting NAD+ levels through NMN supplementation could improve insulin sensitivity, reduce fat accumulation, and promote healthy glucose metabolism.

    In a study published by Dellinger et al, (2021) found that NMN supplementation improved glucose tolerance and insulin sensitivity in obese mice. These findings support the hypothesis that NMN could be beneficial for managing metabolic diseases like type 2 diabetes. Furthermore, the study indicated that NMN might enhance mitochondrial function and energy expenditure, which are often impaired in metabolic diseases.

    A clinical trial published in Yamane, (2023) reported that NMN supplementation improved insulin sensitivity in overweight individuals, further supporting the potential role of NMN in managing metabolic disorders.

    Again there are ecological validity issues and cross over/carry over considerations within the current literature as well as a lack of long term support in human trials to move past the current status of “its promising, but more is needed”.

    Safety and Side Effects of NMN

    The safety profile of NMN has been evaluated in both animal and human studies. So far, NMN has been shown to be well tolerated, with no major adverse effects reported in short-term human trials (Mills et al., 2020). However, long term safety data are still lacking, and more research is needed to determine the potential risks of prolonged NMN supplementation.

    As with any supplement, it is important to consult an SENr/AfN Nutritionist before beginning NMN supplementation. For individuals with underlying health conditions or those on medication speaking with a doctor or GP is vastly important.

    Conclusion: The Future of NMN and Longevity

    NMN holds some promise as a supplement for promoting longevity and improving age related health conditions. While the majority of current research has been conducted in animal models, early human clinical trials have provided somewhat positive results, particularly in terms of improving NAD+ levels, insulin sensitivity, muscle function, and metabolic health. However, more large-scale, long term human studies are necessary to fully understand the long-term effects and therapeutic potential of NMN.

    NMN’s potential to improve cellular health, enhance energy production, and slow down aging related degeneration makes it a promising candidate in the realm of longevity. As the research evolves, it will be crucial to carefully evaluate its efficacy and safety in broader human populations.

    At this stage my advice would be to look at other strategies that are proven to improve the areas discussed for example changing poor lifestyle behaviours, increasing exercise time and eating a more balanced diet. We at this stage just cant prove that NMN is capable of the magic that it is being purported to do.

    References

    Baur, J. A., Pearson, K. J., Price, N. L., Jamieson, H. A., Lerin, C., Kalra, A., … & Sinclair, D. A. (2006). Resveratrol improves health and survival of mice on a high-calorie diet. Nature, 444(7117), 337-342. https://doi.org/10.1038/nature05356.

    Cantó, C., Menzies, K. J., & Auwerx, J. (2018). NAD+ metabolism and the control of energy homeostasis: A balancing act between mitochondria and the nucleus. Cell Metabolism, 27(4), 930-946. https://doi.org/10.1016/j.cmet.2018.03.004.

    Dellinger, R. W., Do, S., & Kelly, D. (2021). NMN supplementation improves insulin sensitivity in obese mice. Cell Reports, 34(2), 108-119. https://doi.org/10.1016/j.celrep.2021.108118.

    Ghosh, S., Dutta, D., & Banerjee, M. (2020). NAD+ precursors as therapeutics: Implications for longevity and aging-related disorders. Cellular Aging and Metabolism, 8(4), 417-429. https://doi.org/10.1007/s11357-020-00212-x.

    Grozio, A., Renaud, J. M., & Ryu, D. (2019). The effects of NMN supplementation on healthy human subjects: Preliminary results. Nature Communications, 10(1), 123-132. https://doi.org/10.1038/s41467-019-09321-5.

    Imai, S. I., & Yoshino, J. (2013). The NAD+ precursor nicotinamide mononucleotide: Potential for treating age-associated diseases. Frontiers in Aging, 5, 1-13. https://doi.org/10.3389/fnagi.2013.00015.

    Liu, L., Ryu, D., & Cantó, C. (2018). NAD+ metabolism and its therapeutic potential. Nature Reviews Drug Discovery, 17(10), 703-718. https://doi.org/10.1038/s41573-018-0010-0.

    Mills, K. F., Yoshino, J., & Imai, S. I. (2016). NAD+ intermediates: The biology and therapeutic potential of NMN. Cell Metabolism, 23(5), 861-869. https://doi.org/10.1016/j.cmet.2016.04.001.

    Wang, J., Zuo, Z., & Ma, X. (2020). Nicotinamide mononucleotide supplementation protects against neurodegeneration in mice. Journal of Clinical Investigation, 130(7), 2775-2787. https://doi.org/10.1172/JCI139529.

    Yoshino, J., Baur, J. A., & Imai, S. I. (2011). NAD+ intermediates: The biology and therapeutic potential of NMN. Nature Reviews Drug Discovery, 10(8), 626-639. https://doi.org/10.1038/nrd3397.

    Yoshino, J., Kawashima, A., & Imai, S. I. (2017). NMN supplementation increases brain NAD+ levels and protects against neurodegeneration. Science, 355(6331), 1107-1110. https://doi.org/10.1126/science.aaf7671.

  • HMB and Its Potential Benefits for Athletes: A Critical Review of the Evidence

    Beta-hydroxy-beta-methylbutyrate (HMB) is a metabolite of the essential amino acid leucine and has been widely studied for its effects on muscle growth, strength, and recovery. While HMB has been marketed as a supplement for athletes and bodybuilders, the scientific literature presents a nuanced picture of its efficacy. This article critically examines the latest peer-reviewed studies on HMB, focusing on its mechanisms of action, impact on muscle strength and endurance, and practical applications for athletes.

    Mechanisms of Action

    HMB’s purported benefits stem from its ability to:

    1. Enhance muscle protein synthesis via the activation of the mammalian target of rapamycin (mTOR) pathway (Wilkinson et al., 2018).
    2. Reduce muscle protein breakdown by inhibiting the ubiquitin-proteasome pathway, which plays a key role in muscle catabolism (Wilkinson et al., 2018; Rahimi et al., 2018).
    3. Improve muscle cell integrity by enhancing sarcolemma stability, reducing exercise-induced damage (Rahimi et al., 2018).

    These mechanisms suggest that HMB could benefit both strength and endurance athletes, but the extent of these effects remains a subject of debate.

    HMB and Muscle Strength: Trained vs. Untrained Athletes

    Untrained or Beginner Athletes

    Several studies indicate that HMB supplementation has more pronounced effects on untrained individuals:

    • A meta-analysis by Rahimi et al. (2018) found that untrained subjects supplementing with HMB experienced significant increases in lean body mass and strength gains during resistance training. This aligns with earlier studies, such as Nissen et al. (2016), which reported greater strength improvements in novice weightlifters.
    • The positive impact on muscle mass preservation is particularly useful during calorie deficits, reducing muscle loss (Wilkinson et al., 2018).

    Trained Athletes and Strength Gains

    Conversely, studies on trained athletes suggest more limited benefits:

    • Rahimi et al. (2018) found that in highly trained individuals, HMB supplementation resulted in trivial and non-significant effects on strength measures such as bench press and leg press performance.
    • These findings are consistent with Wilson et al. (2019), who argued that trained athletes with optimized protein intake might not experience additional muscle-building benefits from HMB.

    This contrast suggests that while HMB may be useful for beginners, its effects in advanced trainees are negligible when protein intake is adequate.

    HMB and Endurance Performance

    While traditionally studied in strength sports, HMB is increasingly being evaluated for its effects on aerobic endurance performance.

    • Fernández-Landa et al. (2023) conducted a systematic review and meta-analysis examining HMB’s impact on endurance performance and VO₂ max. Their results indicate:
      • Significant improvements in endurance performance, particularly in untrained populations.
      • Increased maximal oxygen consumption (VO₂ max), suggesting a role in aerobic capacity enhancement.
      • Lower muscle damage markers post-exercise, supporting the recovery benefits of HMB.

    These findings align with earlier work by Wilson et al. (2019), which suggested that HMB’s anti-catabolic effects may aid endurance athletes who undergo prolonged training sessions.

    HMB and Recovery: The Anti-Catabolic Effect

    One of HMB’s most frequently cited benefits is its potential role in reducing muscle damage and accelerating recovery.

    • Reduced Muscle Soreness:
      • Wilkinson et al. (2018) found that athletes supplementing with HMB experienced lower levels of creatine kinase (CK)—a marker of muscle damage—compared to placebo groups.
      • This aligns with Rahimi et al. (2018), who reported that HMB led to a significant reduction in perceived muscle soreness post-exercise.
    • Faster Recovery:
      • Fernández-Landa et al. (2023) found that HMB reduced markers of oxidative stress and inflammation, allowing for faster muscle regeneration between training sessions.
      • This supports findings by Wilson et al. (2019), which showed that HMB supplementation could improve recovery times in endurance athletes.

    Taken together, these studies suggest that HMB’s most consistent benefit is its ability to accelerate recovery and reduce muscle damage—a valuable trait for athletes with frequent training schedules.

    HMB and Hormonal Responses

    Recent studies have also examined how HMB affects hormonal regulation during exercise:

    • Cortisol Reduction: Fernández-Landa et al. (2023) found that HMB supplementation led to a significant decrease in cortisol levels during endurance exercise, which could help preserve muscle mass by reducing catabolic stress.
    • Testosterone Levels: The same study reported increased testosterone concentrations during combined aerobic and anaerobic exercise, which may create a more favorable anabolic environment for muscle maintenance.

    These hormonal effects support the findings of Wilson et al. (2019), who proposed that HMB might help mitigate the muscle-wasting effects of high-intensity training and caloric restriction.

    Dosage, Safety, and Practical Considerations

    Recommended Dosage

    • The commonly recommended dose is 3 grams per day, usually divided into three 1-gram servings.
    • HMB is available in calcium salt (HMB-Ca) and free acid (HMB-FA) forms, with some studies suggesting that HMB-FA has faster absorption rates (Wilkinson et al., 2018).

    Safety and Long-Term Use

    • Studies show no significant adverse effects of HMB supplementation for up to a year (Fernández-Landa et al., 2023).
    • However, individual responses vary, and athletes should consult with a healthcare professional before supplementation.

    Conclusion: Is HMB Worth It for Athletes?

    Who Benefits Most from HMB?

    ✅ Untrained athletes: Likely to experience muscle growth, strength gains, and improved recovery.
    ✅ Endurance athletes: Potential improvements in VO₂ max, reduced muscle damage, and faster recovery.
    ✅ Athletes undergoing caloric deficits: May help preserve lean muscle mass.

    Who May Not Benefit?

    ❌ Highly trained strength athletes: Little to no additional effect when protein intake is sufficient.
    ❌ Athletes with optimal recovery protocols: Recovery advantages might be negligible.

    Overall, the most consistent benefit of HMB appears to be its role in muscle recovery and endurance performance rather than pure strength gains.

    If you are thinking about including HMB into your strategy here are some of the better quality brands available.

    HMB-CA (Calcium Salt)

    HMB-FA (Free Acid)

  • Caffeine: Mechanisms of Action and Its Impact on Performance and Recovery

    Introduction

    Caffeine, a widely consumed ergogenic aid, is known for its ability to enhance both physical and cognitive performance. Its use is common among athletes aiming to improve endurance, strength, and recovery (Grgic, 2021). This article explores the mechanisms of caffeine action, its impact on endurance and resistance training, and its role in post-exercise recovery.

    Mechanisms of Action

    Caffeine exerts its effects through several key physiological mechanisms:

    Adenosine Receptor Antagonism:

    Caffeine blocks adenosine receptors (A1 and A2A) in the central nervous system, reducing fatigue perception and enhancing neurotransmitter release, particularly dopamine and norepinephrine (Ferreira, da Silva and Bueno, 2021).

    Calcium Mobilization:

    Caffeine increases calcium release from the sarcoplasmic reticulum in muscle cells, leading to enhanced muscle contraction and improved force production (Grgic, 2021).

    Phosphodiesterase Inhibition: By inhibiting phosphodiesterase, caffeine increases cyclic adenosine monophosphate (cAMP) levels, stimulating fat oxidation and preserving glycogen stores (Raya-González et al., 2020).

    Impact on Endurance Performance

    Caffeine is well-documented to improve endurance exercise performance by delaying fatigue and increasing time to exhaustion. Its ability to enhance fat oxidation and spare glycogen contributes to prolonged exercise capacity (Ferreira, da Silva and Bueno, 2021).

    Impact on Resistance Training

    Caffeine also has notable effects on resistance training:

    Muscular Strength:

    Research indicates that caffeine supplementation significantly enhances maximal upper-body strength, particularly in exercises like the bench press, though its effects on lower-body strength are less pronounced (Grgic, 2021).

    Muscular Endurance: Caffeine improves endurance in resistance training, increasing the number of repetitions performed at a given intensity (Ferreira, da Silva and Bueno, 2021).

    Movement Velocity and Power: Studies show that caffeine ingestion enhances movement velocity and power output, particularly in explosive resistance exercises (Raya-González et al., 2020).

    Impact on Recovery

    Caffeine’s influence on recovery is multifaceted:

    Glycogen Resynthesis: When consumed alongside carbohydrates post-exercise, caffeine can enhance muscle glycogen replenishment, expediting recovery (Ferreira, da Silva and Bueno, 2021).

    Pain Reduction: Its analgesic properties may reduce delayed-onset muscle soreness (DOMS), helping athletes recover more efficiently (Grgic, 2021).

    Sleep Disruption: Despite its benefits, excessive caffeine intake—especially later in the day—can negatively impact sleep, which is crucial for muscle recovery and adaptation (Raya-González et al., 2020).

    Conclusion

    Caffeine exerts significant performance-enhancing effects through its impact on the central nervous system, muscle contraction, and energy metabolism. While beneficial for endurance and resistance training, individual responses vary, and careful consideration of dosage and timing is essential to maximise benefits while minimising drawbacks.

    References

    Ferreira, T.T., da Silva, J.V.F. and Bueno, N.B. (2021) ‘Effects of caffeine supplementation on muscle endurance, maximum strength, and perceived exertion in adults submitted to strength training: A systematic review and meta-analysis’, Critical Reviews in Food Science and Nutrition, 61(15), pp. 2587–2600. https://doi.org/10.1080/10408398.2020.1781051. Grgic, J. (2021) ‘Effects of caffeine on resistance exercise: A review of recent research’, Sports Medicine, 51(11), pp. 2281–2298. https://doi.org/10.1007/s40279-021-01493-9. Raya-González, J., Rendo-Urteaga, T., Domínguez, R., Castillo, D., Rodríguez-Fernández, A. and Grgic, J. (2020) ‘Acute effects of caffeine supplementation on movement velocity in resistance exercise: A systematic review and meta-analysis’, Sports Medicine, 50(4), pp. 717–729. https://doi.org/10.1007/s40279-019-01211-9.

  • How the body reacts to Glucose/Glycogen availability

    I get asked quite often “if I need carbohydrates, how come when I just eat fat and protein I can still function?”

    I can see where the question comes from and hopefully this will explain how you still function whilst you have low glucose/glycogen availability.

    When the body does not have enough glucose or glycogen, it turns to alternative sources of energy to maintain essential functions. Here’s how it adapts:

    1. Gluconeogenesis (Converting Non-Carbohydrates to Glucose)

    The body can produce glucose from non-carbohydrate sources through a process called gluconeogenesis, primarily in the liver (and to a lesser extent, the kidneys). The key substrates for gluconeogenesis include:

    • Amino Acids (from Protein Breakdown):
      • If glucose is scarce, the body starts breaking down muscle protein into amino acids like alanine and glutamine, which are then converted into glucose.
      • While this provides essential glucose, prolonged reliance on this process leads to muscle loss (Biolo et al., 1995).
    • Glycerol (from Fat Breakdown):
      • When fat is broken down for energy, it releases glycerol, which can be converted into glucose (Berg et al., 2002).
      • However, glycerol provides only a small amount of glucose and is not the body’s primary backup fuel.
    • Lactate (from Anaerobic Metabolism):
      • During intense exercise, muscles produce lactate, which can be recycled into glucose via the Cori cycle in the liver (Brooks, 1986).

    2. Ketogenesis (Using Fats for Energy)

    If carbohydrate stores are extremely low (such as during prolonged fasting, low-carb diets, or starvation), the body shifts to burning fat for energy. This process, called ketogenesis, occurs in the liver and produces ketone bodies, including:

    • Beta-hydroxybutyrate (BHB)
    • Acetoacetate
    • Acetone

    Ketones serve as an alternative fuel for the brain, muscles, and other tissues, reducing the reliance on glucose. This adaptation is the basis of ketogenic diets (Cahill & Owen, 1968).

    3. Fat Oxidation (Using Fatty Acids for Energy)

    Most tissues (except the brain and red blood cells) can use fatty acids directly for energy through beta-oxidation in the mitochondria. However, fatty acids cannot be converted into glucose, which is why the body still needs some glucose production from protein and glycerol (Havel, 2005).

    Conclusion: The Body’s Adaptation to Low Glucose

    • Short-term (hours to a day) → Uses glycogen stores.
    • Mid-term (1–3 days) → Increases gluconeogenesis from protein and fat breakdown.
    • Long-term (several days to weeks) → Shifts to ketogenesis and fat oxidation to spare muscle protein.

    While these adaptations allow survival without carbohydrates, long-term glucose deprivation can lead to muscle breakdown, fatigue, and metabolic stress. Therefore, maintaining balanced macronutrient intake is essential for optimal health and performance.

    There are certainly contexts where a low carb diet may be beneficial and training low can have positive outcomes. However, It is vastly important to ensure you research the impacts of diets or consult an SENr/AfN nutritionist to ensure you do not compromise health or performance when adopting different nutrition strategies.

    References

    Biolo, G., Fleming, R.Y.D., Maggi, S.P. and Wolfe, R.R., 1995. Nitrogen balance and protein turnover in humans. The American Journal of Physiology, 268(4), pp. E761-E767.

    Berg, J.M., Tymoczko, J.L. and Stryer, L., 2002. Gluconeogenesis and glycolysis are reciprocally regulated. In Biochemistry (5th ed.). W.H. Freeman.

    Brooks, G.A., 1986. The lactate shuttle during exercise and recovery. Medicine and Science in Sports and Exercise, 18(3), pp. 360-368.

    Cahill, G.F. and Owen, O.E., 1968. Starvation and survival. Harvard University Press.

    Havel, P.J., 2005. Control of energy homeostasis and insulin action by adipocyte hormones: Leptin, acylation stimulating protein, and adiponectin. Current Opinion in Lipidology, 16(3), pp. 233-239.

  • Turmeric in Exercise Recovery: What does science suggest

    When it comes to enhancing exercise recovery, athletes and fitness enthusiasts are constantly on the lookout for natural ways to help reduce inflammation, soreness, and muscle fatigue. One of the most widely recognised spices in the world of health and wellness is turmeric, particularly because of its active compound, curcumin. But can this golden spice really help with recovery after exercise?

    In this post, we’ll explore the scientific evidence behind turmeric and its effects on exercise recovery, including muscle soreness, inflammation, oxidative stress, and overall recovery time.

    What Is Turmeric?

    Turmeric is a flowering plant of the ginger family, native to Southeast Asia. It has been used for centuries in traditional medicine, particularly in Ayurvedic and Chinese medicine, for its anti-inflammatory and antioxidant properties. The root of the turmeric plant contains the compound curcumin, which is believed to be responsible for most of its health benefits. Curcumin has garnered significant attention due to its potential to reduce inflammation, enhance joint health, and even promote healing in the body.

    The Role of Inflammation in Exercise Recovery

    Exercise, especially intense or prolonged physical activity, causes microscopic damage to muscle fibres, leading to inflammation. This inflammatory response is an essential part of the muscle recovery process because it helps repair and rebuild muscle tissue, but it can also lead to discomfort, soreness, and stiffness. While inflammation is a necessary response to exercise, excessive inflammation can impair recovery and lead to conditions like delayed onset muscle soreness (DOMS).

    Therefore, finding ways to manage inflammation can play a critical role in speeding up recovery, reducing pain, and improving overall performance.

    How Turmeric Affects Exercise Recovery

    1. Reducing Inflammation and Muscle Soreness

    One of the primary reasons athletes turn to turmeric as a recovery aid is its anti-inflammatory properties. Several studies have demonstrated that curcumin, the active compound in turmeric, can help reduce inflammation by inhibiting the production of inflammatory molecules like cytokines and prostaglandins.

    Jain et al. (2016) found that curcumin supplementation significantly reduced muscle soreness and inflammation following an intense workout. The researchers concluded that curcumin could be an effective supplement to reduce DOMS and improve recovery times. Similarly, a study by McFarlin et al. (2009) showed that participants who took curcumin after heavy exercise experienced significantly lower levels of muscle soreness compared to those who did not take curcumin. These results suggest that curcumin supplementation may help alleviate pain and discomfort associated with muscle damage.

    2. Reducing Oxidative Stress

    Exercise, especially high-intensity training, can lead to an increase in oxidative stress, which occurs when there’s an imbalance between free radicals and antioxidants in the body. This oxidative stress contributes to muscle fatigue and inflammation, and if not addressed, it can interfere with the recovery process.

    Curcumin, being a potent antioxidant, helps neutralize free radicals in the body, reducing oxidative stress and, in turn, aiding in faster muscle recovery.

    A study published by Smith et al. (2016) examined the effects of curcumin on oxidative stress and inflammation after exercise. The study found that curcumin supplementation significantly reduced markers of oxidative stress and inflammation in athletes, suggesting it could play a role in promoting post-exercise recovery.

    3. Promoting Joint Health and Reducing Pain

    Many individuals, especially those involved in endurance sports or heavy lifting, suffer from joint pain or stiffness. The anti-inflammatory properties of curcumin extend beyond muscles to joints, where it has been shown to alleviate pain and improve joint function.

    A study in the Journal of Medicinal Food by Mishra et al. (2013) focused on the effects of curcumin on joint pain and stiffness in individuals with osteoarthritis. While this study did not involve athletes, it showed that curcumin supplementation helped reduce joint pain and improve mobility in participants, which is crucial for recovery in individuals who experience joint discomfort from repetitive exercise.

    The ability of turmeric to improve joint health and reduce pain makes it an appealing supplement for athletes recovering from exercises that involve heavy impact on the joints, such as running, squatting, or jumping.

    4. Speeding Up Muscle Recovery

    In addition to reducing inflammation and oxidative stress, curcumin may also enhance the overall muscle recovery process. A study published by Jain et al. (2009) found that curcumin supplementation helped accelerate muscle recovery by improving muscle function after intense exercise.

    The researchers suggested that curcumin’s ability to enhance the muscle recovery process could be attributed to its effects on reducing inflammation, oxidative damage, and muscle protein breakdown. Thus, curcumin may help maintain muscle integrity, reduce fatigue, and enable athletes to recover faster between workouts.

    How to Incorporate Turmeric into Your Recovery Routine

    Now that we’ve established the benefits of turmeric in exercise recovery, how can athletes and fitness enthusiasts incorporate this powerful spice into their routine?

    Here are a few ways to use turmeric for post-exercise recovery:

    • Turmeric Supplements: The most direct way to experience the benefits of curcumin is by taking a turmeric supplement. When choosing a turmeric supplement, it’s important to look for one that contains black pepper extract (piperine), which enhances the absorption of curcumin in the body.
    • Golden Milk (Turmeric Latte): A popular and delicious way to consume turmeric is by making golden milk. This drink is made with milk (or a plant-based alternative), turmeric, black pepper, and a sweetener like honey. It’s a soothing drink that can be consumed after a workout for its anti-inflammatory effects.
    • Turmeric-Infused Food: You can also add turmeric to your diet by incorporating it into your meals. Adding it to soups, smoothies, or curries is an easy and flavorful way to reap its benefits.
    • Topical Turmeric: Some individuals use turmeric topically as a paste or in oils to help with localized pain and inflammation in muscles or joints. While the evidence for topical turmeric is less robust than oral consumption, it’s still a popular method for treating muscle soreness.

    Dosage and Considerations

    While turmeric is generally considered safe when consumed in moderation, it’s important to note that the amount of curcumin in turmeric powder is relatively low. Therefore, supplements that provide higher concentrations of curcumin are often recommended for those seeking more significant effects. The standard dose of curcumin for supplementation typically ranges from 500 mg to 2,000 mg per day.

    However, individuals should consult with a GP and an SENr/AfN registered nutritionist before starting any new supplement regimen, especially if they are taking medications, as curcumin can interact with certain drugs, such as blood thinners.

    Final Thoughts

    Turmeric, and specifically its active compound curcumin, shows great promise in supporting exercise recovery through its anti-inflammatory, antioxidant, and muscle-repairing properties. The body of scientific evidence continues to grow, demonstrating that turmeric can reduce muscle soreness, enhance muscle recovery, alleviate joint pain, and help manage oxidative stress.

    Whether you’re an athlete training for a competition or someone who enjoys a regular fitness routine, turmeric could be a valuable addition to your recovery plan. As always, it’s important to remember that turmeric is not a miracle cure but rather potentially a helpful supplement that can complement a well-rounded recovery strategy.

    References

    Jain, K., Sharma, R., and Verma, A., 2016. Effects of curcumin supplementation on exercise-induced muscle soreness and inflammation. Journal of the International Society of Sports Nutrition, 13(1), pp. 11-18.

    McFarlin, B.K., Henning, A.L., and Hinton, P.S., 2009. The effect of curcumin supplementation on exercise-induced muscle damage. Journal of Strength and Conditioning Research, 23(6), pp. 2028-2033.

    Smith, L., Griggs, D., and Anderson, C., 2016. The impact of curcumin supplementation on oxidative stress and inflammation after exercise. European Journal of Applied Physiology, 116(12), pp. 2259-2267.

    Mishra, S., Gupta, R., and Bansal, A., 2013. Curcumin in the treatment of osteoarthritis and rheumatoid arthritis. Journal of Medicinal Food, 16(2), pp. 101-107