News

  • Is The Ketogenic Diet Good For Athletes? Outlook Not Great for Endurance Sports

    A new study from the Australian Institute of sport has put another nail in the coffin for the ketogenic diet for endurance athletes. High fat, very low carb diets have been touted as potentially increasing endurance performance for a number of reasons; we store more fat in our body than we could ever store carbohydrate, it has been proposed as ‘anti-inflammatory’, and it has even been suggested to help our muscles respond more to a given exercise stimulus. (If you’re not sure what a ketogenic diet is, we’ve written about it before with some examples)

    To put it to the test though, the renowned Australian research group enlisted elite race-walkers (Olympic and world medalists were amongst the participants) and got them to consume either a high carbohydrate, a structured carbohydrate, or a ketogenic diet. They carried this study out and published the data a few years ago. They found that when the athlete’s performance in a race was worse when they had the ketogenic diet compared to the other two. When they assessed them in the lab, they found it cost them more energy to exercise at higher intensities – so their exercise economy was worse. 

    After publishing the data, they decided they would rerun the experiment to try and see if they could confirm the data.

    supplement to help endurance performance

    Intensive Training Probiotic Complex – Shown To Increase Performance In Clinical Trials

    – Formulated for performance
    – Used in four clinical trials with endurance athletes
    – 25 Billion viable cells per capsule
    – Helps aid digestion during intense exercise
    – Also contains L-Glutamine, N-Acetyl Glucosamine and ElavTPT
    – Endurance supplement

    Find out more…

    New Angle, Same Result

    In this new study, the research group again recruited world-class athletes, put them, again, on one of three diets (two high carbohydrates and one were ketogenic). They also ran two simulated races to look at performance effects and assessed the athletes in the lab. What they also did this time allowed athletes on the ketogenic diet to try and load up on carbohydrates before the races to see if they could get the best of both worlds – have better adaptation during training when they are ketogenic, and then the benefit of carbohydrates which are a more economic fuel to use during high-intensity exercise.

     

    The results – the same as they had previously found. Worse performance, and less economic athletes when they consume a high fat, ketogenic diet – even after they had refed briefly with carbohydrates. The reason why we suspect that the carbohydrate did not recuse performance levels, is because the ketogenic diet blunts our ability to store and then burn carbohydrate in the muscle – exactly where it is needed during exercise.

     

    What’s worse for the ketogenic diet is athletes did perform worse – they did not even maintain their pre-training levels. Whereas athletes in both carbohydrate groups improved their performance.

     

    Pre and post-diet race times during 10km time trial. All runners on the ketogenic diet performed worse while both carbohydrate groups saw improvements.

    Final Nail In The Coffin?

    The results are pretty damning for the ketogenic diet for endurance athletes. But doe that mean there is no place for it at all?

    Probably not. For example, a recent case study showed that an international cyclist has long been able to maintain world-class performances on a low carbohydrate diet (although he did improve when he increased his carbohydrate intake in the weeks leading to competition) (2). There are also many athletes across different sports that are reportedly competing while living on a ketogenic diet. Although even in team sports such as football, performance has been seen to be linked to carbohydrate availability.

    If you are working with athletes, you need to consider their carbohydrate needs based on competition.

    References

    1 -Burke, Louise M., Avish P. Sharma, Ida A. Heikura, Sara F. Forbes, Melissa Holloway, Alannah KA McKay, Julia L. Bone, Jill J. Leckey, Marijke Welvaert, and Megan L. Ross. “Crisis of confidence averted: Impairment of exercise economy and performance in elite race walkers by ketogenic low carbohydrate, high fat (LCHF) diet is reproducible.” PloS one 15, no. 6 (2020): e0234027.

     2 – Webster CC, Swart J, Noakes TD, Smith JA. A Carbohydrate Ingestion Intervention in an Elite Athlete Who Follows a Low-Carbohydrate High-Fat Diet. Int J Sports Physiol Perform. 2018;13(7):957–960. pmid:29252062

  • New Study Finds Daily Probiotics Has Positive Effects On Anxiety, Relaxation And Brain Functioning In Footballers

    The human gut is colonized by more than 100 trillion microbiotas, and these bacteria can provide benefits to the individuals. We have written many times about the positive effects of probiotic supplements, but a new study (1) has looked to see the effects of a daily probiotic supplementation on cognitive measures in competitive footballers. The researchers took measures of cognitive function, and brain wave activities at the beginning (before supplementing), and then after 4 and 8 weeks. One group supplemented with Lactobacillus Casei Shirota strain (LcS) and the other supplemented with a placebo.

    Probiotics have previously been shown to have positive effects on anxiety and depression

    supplement to help endurance performance

    Intensive Training Probiotic Complex – Shown To Increase Performance In Clinical Trials

    – Formulated for performance
    – Used in four clinical trials with endurance athletes
    – 25 Billion viable cells per capsule
    – Helps aid digestion during intense exercise
    – Also contains L-Glutamine, N-Acetyl Glucosamine and ElavTPT
    – Endurance supplement

    Find out more…

    The Results

    After 4 weeks, the footballers that had been supplementing with the probiotics had significantly increased theta and delta power from brain wave activities measures.

    What Does That Mean?

    Well, theta oscillation is one of the slowest brain waves where the frequency was around 4–8 Hz that could detect when an individual felt more relaxed, in a sleeping state or while meditating. This indicated that the football players in the probiotic group were more relaxed with low stress and anxiety.

    On the flip side, high delta responses are often associated with cognitive process such as attention, problem solving, perception, and signal tracking. What was even more interesting was that those players with anxiety and depression tended to show slower reaction times in the function tests due to the dysfunction of the process to communicate accurate information accompanied by anxiety and depression.

    How does it work?

    We know more and more about the gut and the bacteria that reside there, and then all of the different roles they might play. Gut microbiota are functionally diverse and play a role in many basic metabolisms including carbohydrate metabolism, immune system activities, and fibre degradation. But we know are beginning to understand the bidirectional communication between the brain and the gut.

    This means that changes in the microbial environment can affect behaviour, and behavioural changes can affect the gut bacteria (2). Gut bacteria and probiotics can directly interact with our nervous system, they can secrete hormones that can be transferred to the brain, and they can reduce systemic inflammation.

     

    The Study In Footballers Concluded That…

    “Football is a game where players need to make decisions based on a rapidly changing environment while considering teammates, opponents, as well as the ball. Due to that, players need to intensely focus their attention on the game and maintain the highest physical capabilities to achieve their targets.

    Stress, anxiety, and depression are often associated with competitions, and regulating these psychophysiological components can be the solution to improve performance via food-based nutritional supplements. …with supplementation of Lactobacillus Casei Shirota strain, the delta and theta brain waves were higher in the probiotic group after four weeks that provide evidence for relaxation and attention components in the probiotic group.” 

    References

    1 – Adikari, A. M. G. C. P., Mahenderan Appukutty, and Garry Kuan. “Effects of Daily Probiotics Supplementation on Anxiety Induced Physiological Parameters among Competitive Football Players.” Nutrients 12, no. 7 (2020): 1920.

     2 – Liu, Bangshan, Yunan He, Mi Wang, Jin Liu, Yumeng Ju, Yan Zhang, Tiebang Liu, Lingjiang Li, and Qi Li. “Efficacy of probiotics on anxiety—A meta‐analysis of randomized controlled trials.” Depression and anxiety 35, no. 10 (2018): 935-945.

  • The Dawning Of A New 'Health Economy' With Ben Owen

    Benjamin Owen is the Owner of Fast Way To Fitness. His passion is to help people transform their life by transforming their body.

    Ben has been training people for 15 years and has spoken all over the country about using body transformation as a tool for driving change in life and business.

    Fast Way To Fitness is one of the largest bespoke body transformation gyms in the country. Their mission is to bridge high-level coaching, training and performance to more people. They offer 6 week and 6 – 12 Month programmes.

    They have recently launched their corporate business coaching package and have had incredible results from helping teams transform via a vehicle of health.

    In this episode, we discuss;

    – The landscape of the health and fitness industry in a post-COVID 19 world
    – The dawning of a new ‘health economy’
    – Health as a vehicle for success
    – Void created value – how we crave what we don’t have
    – The five things he concentrates on for client engagement

    Download the Podcast and Subscribe Here:

    PRP-podcast-itunes
    PRP-Podcast-tunein
    PRP-Podcast-spotify
    vitamin d and heart health

    Daily Vitamin D Spray – 400IU

    – Contains 400IU of Vitamin D3 in each spray
    – Absorbed into the bloodstream via the inside of the mouth in less than 4 minutes* Sweet orange flavour
    – Vitamin D is required for healthy bones (1), teeth (3) and muscles (2)
    – Suitable for vegetarians

    Find out more…

     

    If you are taking any prescribed medication or have any medical conditions ALWAYS consult your doctor or pharmacist BEFORE taking vitamins or supplements. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. If pregnant or lactating, ALWAYS consult your doctor before use. Or if you have any queries about any supplement ALWAYS consult a QUALIFIED medical professional.

     

    Please click here to read our legal disclaimer on all products and advice.

  • Top 4 Nutrients For Immune Function - Dr Nigel Plummer

  • Chicken Pizza With Salad With Sweet Pot Chips And Slaw

    About Shelley Roe

    Shelley Roe is the founder & business owner of Liverpool based Company NO EXCUSES NUTRITION. Shelley’s business was founded back in 2012 through her passion for healthy food, fitness & nutrition with an aim to spread ‘Wellness from nutrition’ message.

    She began the business with the aim of helping families to obtain healthy, naturally delicious meals & treats through her own unique recipes & knowledge.

    I am able to provide no refined sugar –based sweet treats that can be posted across the uk and also a variety of healthy recipes & meal plans, whether carnivore, vegetarian or Vegan, that can be gluten free or allergy specific based & are loaded with good nutrition!

    About Shelley Roe

    Shelley Roe has been a specialist in health foods and nutrition since 2012. By only using 100% natural ingredients in her products, there’s no guilt after tucking in!

    Chicken Pizza With Salad With Sweet Pot Chips And Slaw

    Prep Time: 15 Mins

    Cook Time: 40 Mins

    Serves: 1 – 2

    Ingredient

    •  2 Chicken Breasts
    • Tomato Puree
    • Goats Cheese or Feta Cheese
    • Sweet Potatoes
    • Chopped Red Cabbage
    • Dairy-Free Yoghurt
    • Lemon
    • Horse Radish

    Cooking Instructions

    1. Put the two chicken breasts in-between two sheets of cling film and bash until flat (like a butterfly chicken)
    2.  spread the tomato puree on top, along with red onion (or other toppings of your choice) and your chosen cheese.
    3. pop into the oven at gas mark 4/5 for around 15 – 25 minutes (depending on oven, check regularly)
    4. Cut sweet potato into chips, season and then place into the oven on gas mark 6 until cooked (turn up for the last 5 minutes to ensure crispy)
    5. Mix the chopped red cabbage, dairy-free yoghurt, squeeze of lemon and a tiny bit of grated horseradish.
  • PRP Supplements Home Workout Takeover - Fancy Dress For the NHS Home Workout With Richard Clarke

    Richard Clarke’s Over 40’s Personal Training Studios Swansea took over our Facebook Live… ‘Fancy Dress For the NHS 🌈Workout.

    This was a FREE workout, so please share with family and friends, so we can get as much support as possible for the NHS fighting the Coronavirus.

    You can donate here… https://www.facebook.com/PRPltd/


    If you are taking any prescribed medication or have any medical conditions ALWAYS consult your doctor or pharmacist BEFORE taking vitamins or supplements. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. If pregnant or lactating, ALWAYS consult your doctor before use. Or if you have any queries about any supplement ALWAYS consult a QUALIFIED medical professional.

     

    Please click here to read our legal disclaimer on all products and advice.

  • PRP Supplements Home Workout Take Over - Kelly Reed & Jason Rose Stretching & Mobility

    kelly reed - self care

    PRP Home Workout Take Over – Kelly Reed & Jason Rose Stretching & Mobility

    Kelly Reed & Jason Rose did a home workout takeover Live on PRP’s Facebook!

    If you missed it here’s the video.
    More PRP Home Workout Takeovers to come! Keep an eye out!

    If you liked this session you can sign up to Kelly’s online classes… head to Kelly Reed Fitness to find out more!

    ——–
    Are you a personal trainer or coach?
    Drop us a message to discuss being featured on a PRP Home Workout Takeover!

    Have Any Great Home Workout Ideas Or Want PRP To Share Something?

    Tag us in your posts for us to share… whether you are a health and fitness enthusiast or a personal training, PRP want to support what you’re doing.

    Stay Home, Stay Safe!

     

    If you are taking any prescribed medication or have any medical conditions ALWAYS consult your doctor or pharmacist BEFORE taking vitamins or supplements. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. If pregnant or lactating, ALWAYS consult your doctor before use. Or if you have any queries about any supplement ALWAYS consult a QUALIFIED medical professional.

     

    Please click here to read our legal disclaimer on all products and advice.

  • PRP Supplements Home Workout Take Over – Matt Morgan

    MattMorganPT took over PRP Live on Facebook on Wednesday, and what a work out it was!

    This is a FREE 20 minute non-stop session where you can join in or watch to make notes for your own home workouts.

    Struggling with equipment?
    All you’ll need is yourself, a chair/bench a cushion, water and make sure you’re in an open space!

    ———–
    If you are interested Matt Morgan has a ’30 Day Dumbbell Fitness Challenge’ eBook available. You can find more information here…
    https://www.mattmorganpt.co.uk/shop

    Do You Have Any Great Home Workout Ideas or Want PRP To Share Something?

    Tag us in your posts for us to share… whether you are a health and fitness enthusiast or a personal trainer PRP want to support you’re doing.

    Stay Home, Stay Safe. 

     

    If you are taking any prescribed medication or have any medical conditions ALWAYS consult your doctor or pharmacist BEFORE taking vitamins or supplements. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. If pregnant or lactating, ALWAYS consult your doctor before use. Or if you have any queries about any supplement ALWAYS consult a QUALIFIED medical professional.

     

    Please click here to read our legal disclaimer on all products and advice.

  • Public Health England Recommends Vitamin D This Summer

  • Life As A PT During COVID-19 Lockdown - Q&A With Matt Morgan PT

Items 1 to 10 of 23 total

Page:
  1. 1
  2. 2
  3. 3