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News from Science Fitness

13/07/16

The Importance of Electrolytes

What are Electrolytes? Electrolytes are basically salts which are dissolved in water and have an electric charge. They are extremely important for maintaining a constant environment within the body which allows it to function optimally.

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18/01/16

GLYCOSOURCE FOR RUGBY

Provides Energy During a Match: A rugby match consists of many periods of high intensity exercise. During these periods the body requires a quick source of energy to meet the demands of this high intensity.

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11/12/15

Why should I Carbo Load?

During exercise our bodies use a mixture of carbohydrates and fats for energy. When carbohydrates are consumed they are stored as glycogen (the storage form of glucose) in the muscles and liver.

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02/12/15

Get the Lowdown on Leucine

Supplementation with Leucine has become increasingly popular. Leucine is one of the 3 branched chain amino acids which need to be consumed as the body is unable to produce them.

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19/11/15

Stay Hydrated, Maximise Performance

Water makes up about 60% of the body and without it we can only survive a matter of days. So it’s kind of a big deal! It is required by all cells within the body and has many functions including: Body Temperature Regulation Transport of nutrients, including vitamins and minerals.

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11/11/15

The Use of Caffeine as an Ergogenic Aid

Caffeine is the world’s most commonly consumed stimulant. Despite being classed as a ‘Drug’ it is a legal ergogenic aid (performance enhancing substance).

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23/10/15

BURNING FAT: The Key to Endurance

Everyone knows the importance of carbohydrates when it comes to performance with lot’s of athletes ‘carbo loading’ leading up to a race and consuming high carb drinks and gels during and after. However less thought is given to the role of fat in endurance sport.

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08/10/15

Top Tips for a Good Night's Sleep

For those of a more intellectual persuasion, let’s get down to bare bones of what sleep deprivation actually is and what you can do to start sleeping like a baby. The kind of baby your well meaning friends tell you about as you look on enviously as yours screams relentlessly till the early hours… It doesn’t take a ‘brain surgeon’, no pun intended, to predict with progressive sleep loss, our behaviour becomes more much less complex and emotionally driven, with increasing tiredness, weakness, apathy and irritability.

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02/10/15

Side Stitches: What's the cause?

WHAT CAUSES A STITCH? Every runner or sportsperson has been there, you’re running along, getting into your stride, loving life then suddenly you’re hit with a stabbing pain in the side of your abdomen.  This intense cramping/aching sensation is extremely common especially in runners; in fact around 70% of regular runners report experiencing stitches at least once a year.

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18/09/15

Weight Training for Rugby

The 2015 Rugby World Cup has arrived. Six head cracking weeks of entertainment as the England Team kick off their campaign.

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01/09/15

MUSCLE CRAMP

So what exactly is cramp? According to the ‘Urban dictionary’, ‘Cramp is a god-awful pain when your body is saying “AW HELL NO” in a certain area. ' Technically, exercise associated muscle cramps (EAMC) are when a muscle gets tight (contracts) without you trying to tighten it, and it does not relax.

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27/08/15

HITTING “THE WALL”

Glycogen depletion You may have seen images of athletes collapsing because their legs have turned to jelly having to crawl the last part of a race to the finish line. This can be due to glycogen depletion, also known as ‘Hitting the Wall, The Bonk or The Knock’.

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18/08/15

Vitamins & Minerals Essential for Optimum Performance

In Sports Nutrition a lot of the attention surrounds the Macronutrients aka Carbohydrates, Fats and Protein. Consequently the Micronutrients (Vitamins & Minerals) are often overlooked, yet without them we wouldn't be able to use the energy from the Macronutrients and both training and recovery would be impaired.

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11/08/15

Look after your Gut!

A healthy gut is essential for overall health! It doesn’t matter how good your diet is, how often you’re exercising or how much you’re sleeping, you’re body will not function optimally unless you look after your gut. The gut is not only involved with the digestion of food, it also secretes hormones and transmits nerve signals.

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07/08/15

Is Lactose Intolerance Affecting Your Performance?

You can develop lactose intolerance at any time although it mainly occurs in adults. It is the inability to breakdown lactose which is a sugar found in milk and dairy products.

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04/08/15

Top 3 Tips: Recovery Nutriton

No matter what your chosen form of exercise, whether it’s a 10 mile run, a weights session or a rugby match, refuelling correctly following a training session is crucial to ensure optimal recovery. During exercise, your body uses up your glycogen stores in the muscles and liver to provide energy.

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13/03/15

Fats and Sugars - Are they Friends or Enemies?

One minute we are being told fats are bad, low fat (and quite often high sugar) is the way forward, the next minute the roles are reversed and we should be having butter with every meal. Our nutritionist Nazli has been hard at work over the past few weeks, digging into the myths and current confusions regarding fats and sugars and you can read here full article in more detail here.

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11/12/14

How to Enjoy Christmas Without Jeopardising the New Year Training

Before we start, its not all bah humbug! We want you to enjoy your Christmas as much as possible, and we are definitely not telling you to lock yourself in a cupboard away from that mince pie that's giving you the eye. But we do want to make sure you don’t end up piling on the pounds which can be difficult to lose in January? As the new season kicks in, you need to be in tip top shape to kick off your new year with a bang.

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