To Foam Roll or Not to Foam Roll
What is foam rolling?
Foam rolling is the stretching you love to hate but not everyone understands the reason trainers recommend it. (HINT: it’s not because they secretly love to torture you. )
Foam rolling massages your connective tissues. This fibrous layer is called fascia. Fascia surrounds all of the muscles in our body and without proper mobility these fibers become intertwined with muscle thus limiting its movement.
Should I foam roll before or after stretching?
Although it’s used in sport rehabilitation, foam rolling is recommended for even those who are injury free. In a laboratory study that included 40 non-injured subjects published by the Department of Sport Sciences, Iowa Western Community College, static stretching and foam rolling prior to static stretching for hip range of motion (ROM) were measured. Those who used foam rolling prior to and in conjunction with static stretching showed greater ROM than those who did static stretching alone.
Im not going to lie, foam rolling is uncomfortable at first but with regular use you’ll begin to notice a greater ROM. Rollers range in price and can be as cheap as $20 or run as high as $200. If this is your first time shopping for a foam roller, I recommend going for one in the lower price range until youre used to it. Once you know how to master the foam roller then you can begin to experiment with different ones (I‘m crushing on the Hypersphere right now). But whichever way you go always be smart about foam rolling. If something doesn’t feel right, then don’t do it.
Delayed Onset Muscle Soreness (DOMS)
Not only do cherries contain antioxidants to help fight free radicals but did you know consuming 2 cups of tart cherry juice after physical activity can help reduce DOMS? Athletes who consume tart cherry juice after reactive activity sport have reported less muscle soreness. It’s said anthocyanins, a chemical found in cherries, has a similar reaction on muscles as NSAIDs. So after you’ve kicked around that soccer ball go grab a cup of juice!
Ergogenic Aids
When you think of ergogenic aids, what is the first thing that comes to mind? "In the context of sport, an ergogenic aid can be broadly defined as a technique or substance used for the purpose of enhancing performance. Ergogenic aids have been classified as nutritional, pharmacologic, physiologic, or psychologic and range from use of accepted techniques such as carbohydrate loading to illegal and unsafe approaches such as anabolic-androgenic steroid use." (Ergogenic aids, 1995)
A nutritionally adequate diet and sufficient hydration are critical for anyone in sport or fitness but with that being said if you want to use aids to enhance performance, make sure they're safe (AND LEGAL) to use.
"How can I find out if what I want to use is safe?"
This part is tricky. The Food and Drug Administration (FDA) is the governing body over food and drugs in the United States and in order for the FDA to deem a certain drug or food as safe, clinical trials are ran and the drug/food is tested. But supplements are regulated differently than drugs. They're not put through the same rigorous testing as medicinal drugs and don't need to be proven as safe in order to be sold. The FDA can however remove a supplement from the shelves after it's been shown to not be safe. Because of this you're going to want to do your homework before buying anything.
List of Ergogenic Aids in Sport
Beta-Alanine: Acts as a buffer in the muscle
Claim: Improve high-intensity exercise performance.
Evidence: Insufficient evidence to rate effectiveness.
Branched-Chain Amino Acids (BCAA): Leucine, isoleucine and valine
Claim: Delay fatigue; boost the immune system.
Evidence: BCAA can provide fuel for endurance activity, but has not been shown to delay fatigue as a result. Growing research suggests it may play a role in supporting immune function.
Caffeine: Mild central nervous system stimulant
Claim: Helps you burn fat and protect carbohydrate stores; makes you feel energized.
Evidence: Caffeine increases alertness and acts as a central nervous system stimulant. Although caffeine promotes fatty acids release, fat burning does not appear to increase during exercise and carbohydrate stores are not protected. Caffeine is considered a banned substance by the National Collegiate Athletic Association if too high an amount is found in urine. It also helps with mental sharpness and decreases perceived exertion.
Carnitine: Found in muscles and used for energy production
Claim: Helps you burn fat.
Evidence: Does not increase fat burning when taken as a supplement.
Chromium Picolinate: A mineral found in foods that plays a role in glucose utilization
Claim: Weight loss aid; body composition changes.
Evidence: Insufficient support for use in weight loss and body composition changes. May cause oxidative damage; therefore, not recommended.
Creatine: Found in muscles and used for energy production
Claim: Increases lean body mass, increases strength and improves exercise performance, especially for high-intensity workouts.
Evidence: Positive results have been found for increasing total body mass and lean mass, but some athletes have found to be non-responders. Improves short-term intense exercise performance; aids with recovery; increases strength gains with exercise; and, appears to be safe but not effective in some individuals.
Medium-Chain Triglycerides (MCT): Fatty acids
Claim: Increases endurance; promotes fat burning in long duration exercise.
Evidence: Does not enhance endurance performance. May increase blood lipid levels; therefore, not recommended.
Pyruvate: End product of carbohydrate metabolism
Claim: Increases endurance and decreases body fat; promotes weight loss.
Evidence: Does not enhance endurance performance and insufficient evidence for weight or fat loss. Side effects may include adverse gastrointestinal effects, such as gas and nausea.
What to Look Out For
According to the Academy of Nutrition and Dietetics, you're going to want to stay away from the following claims:
- Boasts that it is quick and easy.
- Uses testimonials from "real users" to promote its benefits.
- Claims it's right for everyone.
- States it has been used for millions of years.
- Belittles the medical or scientific community.
- Has a secret formulation.
Before using any type of supplement, a complete medical physical from your Doctor is a must. Using supplements can have an impact on your health if you're unaware of any medical conditions you have so approach supplement use with a plan.
Ask yourself:
- What am I looking to do? Is more energy your bottom line or is it a fat burning product?
- DO YOUR RESEARCH! Gather as much product information as you can.
- When you've decided on what you want to buy, make an appointment with your doctor for a physical and go to that appointment well prepared. Show him or her what supplement you want to try and have an open and honest discussion.
You're health and safety is the ultimate goal!
References
"Office of Dietary Supplements - Dietary Supplements for Exercise and Athletic Performance." NIH Office of Dietary Supplements. Accessed December 27, 2017. https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/.
Thein, L. A., Thein, J. M., & Landry, G. L. (1995, May). Ergogenic aids. Retrieved December 27, 2017, from https://www.ncbi.nlm.nih.gov/pubmed/7732086
Tokish, J. M., Kocher, M. S., & Hawkins, R. J. (2004, September). Ergogenic aids: a review of basic science, performance, side effects, and status in sports. Retrieved December 27, 2017, from https://www.ncbi.nlm.nih.gov/pubmed/15310585
Supplements and Ergogenic Aids for Athletes. (n.d.). Retrieved December 27, 2017, from http://www.eatright.org/resource/food/vitamins-and-supplements/dietary-supplements/supplements-and-ergogenic-aids-for-athletes
Protein and Human Biomechanics in Sport
We've seen those larger than life people at the gym chugging down a protein shake or advertisements about protein for muscle gain but what exactly is protein and do you need it for sport?
What is Protein?
Let's start with the basic concept of what a protein is (if you're not into science you might want to skip this part). Proteins are complex molecules made up of many smaller amino acids. On a cellular level, they assist in transporting molecules throughout the body, bind to viruses and bacteria to help protect from illness, and transmit signals to assist in biological processes. The latter is what we're going to pay attention to.
Muscle Growth
Hypertrophy (muscle growth) happens when muscle protein synthesis exceeds muscle protein breakdown. Now, this doesn't mean consume as much protein as you possibly can but what this does mean is that if muscle gain is your bottom line, you will need to responsibly up your protein intake to replace the amino acids (AA) that are lost in exercise.
"What do you mean by responsibly?"
How much protein and when it's ingested plays a role in muscle gain. The RDI for protein is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This amounts to: 56 grams per day for the average sedentary man. 46 grams per day for the average sedentary woman. These numbers give us a baseline; an active individual however needs more.
According to the American College of Sports Medicine, to increase muscle mass in combination with physical activity, you need to consume between 1.2 and 1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight.
"You said 'when it's ingested plays a role'?"
The research shows that the intake of proteins within 30 – 45 minutes post exercise can increase protein synthesis rates by 150 %, but feeding quality proteins (6 grams of essential amino acids – EAA, plus 35 grams of carbohydrates) within 60 minutes before exercise further increased protein synthesis rates.
Sport Injuries
Shin Splints (aka Medial Tibial Stress Syndrome) is one of the top 10 common sport injuries.
So what's going on inside your body when you experience shin splints?
The soleus muscle, which is attached to the tibia, in conjunction with the Gastrocnemius muscle make up the calf muscles. These muscles work in tandem to create plantar flexion.
When overworked or stressed with an increase in mileage or intensity, the Soleus m. begins to tug at the attachment to the tibia.
What do shin splints feel like?
The athlete experiences pain along the inside of the shin bone.
To compensate, the body lays down scar tissue along the point of pain however this creates tightening making the muscles work harder and thus creating more scar tissue.
If you're experiencing shin splints, cease all activity and practice RICE (rest, ice, compression, and elevation) Foam rolling at the point of pain can also breakup any scar tissue that might have formed. What do your shoes look like? Proper footwear is a must. There are sporting stores that after checking and diagnosing your gait will recommend proper footwear (JackRabbit happens to be our store of choice - link below).
If after a week of rest there are no signs of improvement, the next course of action should be to seek the advice of a medical professional.
Weightlifting for Women
I hear it all the time from women "Weightlifting is not for me. I don't want to look like a man." Ladies that couldn't be anything further from the truth. Both women and men have the hormone testosterone. This hormone increases muscle mass by increasing muscle protein synthesis but because women don't produce as much testosterone as a man (if you did, you would be a man) we can throw the "I don't want to look like a man" myth out the window. Weightlifting for women not only helps burn fat but it also increases bone density thereby decreasing your risk of Osteoporosis. So Ladies, drop the myth and pick up a dumbbell!