Exercise nutrition and performance
Select articles on nutrition and supplementation on exercise performance, recovery, and adaptation.
Carbohydrate intake and resistance-based exercise: are current recommendations reflective of actual need?
British Journal of Nutrition. 2016;116(12):2053-65.
Carbohydrate is necessary for high-intensity exercise, however, it is unclear how much carbohydrate is needed for resistance training. While muscle glycogen is used to fuel resistance training, data suggest lower carbohydrate intakes may still support training performance, muscle anabolism, and strength and hypertrophy. This article discusses the role of carbohydrate in resistance training performance, anabolic signaling, and strength and hypertrophy and question whether the current carbohydrate recommendations are actually reflective of need or if lower carbohydrate intakes are suitable for resistance training.
​
​
Protein Applications in Sports Nutrition-Part II: Timing and Protein Patterns, Fat-Free Mass Accretion, and Fat Loss
​
Protein intake is crucial for promoting training adaptations including in aerobic exercise, HIIT, as well resistance training. Protein ingestion stimulates muscle protein synthesis (anabolism) and reduces muscle protein breakdown which allows for muscle hypertrophy, recovery, and training adaptations. Additionally, higher protein intakes are facilitative of fat loss and body composition improvements. Strategic timing and dosing of protein can be used to augment training adaptations and promote fat loss. This article provides practical protein timing and dosing strategies to enhance training outcomes and improve body composition.
Effect of branched-chain amino acid supplementation on recovery following acute eccentric exercise
Nutrients 2018; 10(10)
BCAAs are essential amino acids that are uniquely metabolized in skeletal muscle and play a significant role in muscle anabolism. They may also exert effects in the brain. For these reasons, BCAA supplementation can be used to reduce muscle damage and promote muscle recovery from damaging exercise. However, it is not known if the addition of BCAA supplementation to a diet adequate in protein produces these effects. In this study, we showed BCAA supplementation during an adequate-protein diet reduces muscle soreness and has slight effects on muscle damage, but does not improve muscle recovery following intense eccentric exercise.
​
The effect of a moderately low and high carbohydrate intake on CrossFit performance
International Journal of Exercise Science. 2016;9(3):460-70.
High-intensity functional training, such as CrossFit, uses multiple training types, volumes, and durations all performed at high intensities. This type of training can develop cardiovascular fitness and muscular strength, power, and endurance by utilizing several metabolic systems in a training bout. Due to its intense nature, carbohydrate would be used to support training. However, the amount of carbohydrate use would be dependent on training duration and volume. In this study, we compared a moderately-low carbohydrate intake to a high carbohydrate intake on CrossFit performance and showed that ~3g/kg/d of carbohydrate may be adequate to maintain CrossFit performance, at least in the short-term.
Other related publications
​
​
​
​
​
Book chapter
​
​
Current projects
The effect of dynamic versus isometric half-squat on post-activation potentiation with and without caffeine
​
Assessing nutrition knowledge and dehydration risk of combat sports athletes
​
Supplemental nutritional guide for combat sports athletes
