Many years ago, I remember working with a Sport Scientist/nutritionist at a premier league football club. He had been monitoring the player’s hydration status throughout the year from the hot pre-season training sessions through the colder winter months. To his surprise he found that the hydration status of the players was much better during the hotter parts of the year than the winter months.
One explanation of the poor hydration status in the winter months was a possible lack of awareness of the importance of hydration in the cold compared to the hot summer months. Usually we tend to equate the importance of hydration, or staying hydrated with hot conditions due to fluid losses in sweat which we can visualise. This and the less appealing nature of consuming chilled soft beverages in the cold probably means that we are all a little guilty of neglecting our hydration needs in the winter months.
An understanding of how modern lifestyles and physiological reactions to cold exposure can combine to influence hydration status is possibly the first step towards optimising an important parameter in health and performance.
Many people may have noticed an increased desire to urinate when exposed to cold temperatures, perhaps whilst waiting for a bus or train dressed more for the office than outdoor conditions. This is a physiological phenomenon known as Cold Induced Diuresis (CID) first noted in the scientific literature over 200 years ago (Sutherland, 1764) yet still not fully understood. One possible mechanism is that peripheral vasoconstriction due to cold exposure increases blood pressure causing the kidney to increase fluid and sodium excretion (Freund & Sawka, 1994).
Fluid losses due to CID may be more significant during rest or low intensity exercise, typical of a morning commute, than high intensity exercise. CID is often thought to be self-limiting however, modern lifestyles often mean that CID is followed by entry into a hot air conditioned office or centrally heated house with different hydration challenges. These challenges could further compromise hydration status unless fluids and electrolytes are replaced.
Once cold dry air enters a hot building the water carrying capacity of the air increases, acting as a desiccant for anything (and anyone) stabilized to a higher relative humidity. Museums and other buildings where fine paintings and artefacts are kept, go to great lengths to ensure stable humidity to stop then drying out and cracking. Unfortunately, the same attention to humidity is seldom taken for many work or indoor exercise environments. Office buildings heated with forced air without a humidifier can have a relative humidity of 13% making the environment considerably drier than Death Valley (23%) or the Sahara Desert (Bas, 2004). Dry eyes, nose and throat is often the consequence of working in this kind of environment, which may at least serve as reminder to consume fluids.
Similar ‘insensible water loss’ is often more visible in the vapour trail left by exhaled breath in cold air. When cold dry air enters the lungs, it is heated by the body which increases the moisture carrying capacity of the air. The effect of this is that air leaving the lungs contains more moisture than that inhaled and presents additional fluid losses which need to be accounted for. The amount of fluid lost in this way depends on the relative humidity of the air AND the amount of air entering and leaving the lungs. The amount of fluid lost in this way could be quite significant for people exercising for long durations at high work rates, typical examples being cyclists and long distance runners.
High work rates may also result in high sweat rates irrespective of climactic conditions and these may be further enhanced by cold weather clothing. Research on military personnel in cold weather gear has shown that little sweat is produced at rest, yet even moderate exercise in the same gear could result in sweat losses of nearly 2 litres per hour (Freund & Sawka, 2016).
Although significant advances have been made to improve the breathability of cold weather sportswear most hikers and cyclists are aware of the ‘boil in the bag’ effect of waterproof clothing when working at high work rates. Whilst it is important to modulate clothing according to exercise intensity, in practice this can be difficult. One thing the professionals become very good at is quickly adding or removing layers whilst on the move but is seldom an exact science. The resulting sweat rates may result in more sweat fluid losses during exercise in the cold than in more temperate conditions. It is worth checking body mass before and after exercise sessions in the cold to get an idea of fluid losses during exercise.
COLD HANDS AND FEET
One of the biggest challenges to cycling in the cold is keeping hands and feet warm. In conditions where core temperature is maintained but peripheral temperatures become sufficiently low a paradoxical cold induced vasodilation (CIVD) is often observed. This mechanism is thought to be one that protects against cold injury and can often be observed to exert a cyclical pattern where periods of vasoconstriction are followed by dilation and an increase in finger blood flow and temperature. This cyclical pattern was first observed by Lewis in 1930 who termed it the hunting response (Daanen & Van Marken Lichtenbelt, 2016).
Dehydration is often cited as a risk factor in cold injury and some early research suggests that once plasma volume is sufficiently compromised there is insufficient blood volume to increase finger temperature through CIVD (O'Brien, Young, & Sawka, 1996). Whilst the reasoning may seem reasonable laboratory studies have been unable to demonstrate any consistent pattern. However, as is often the case, it is difficult to replicate the extreme wind-chill, high work rates and exercise durations of practical winter training in the laboratory. Winning the battle to maintain comfort and focus during those long cold winter may be one more reason to review your hydration status.
MAN UP – GET USED TO IT?
Unfortunately, field studies with cold exposure suggest poor adaptability and even the possibility of repeated exposures resulting in reduced finger blood flow and a continued risk to cold injury and discomfort (CHEUNG & Daanen, 2011). Fortunately, technological advances in clothing have made it easier to keep fingers and toes warm. Maintaining good hydration status may help and is unlikely to make things worse. Readers should also consider the concluding remarks from a recent review, which perhaps make a good case for indoor trainers and virtual reality cycling!
‘Humans have developed excellent clothing, houses and behavioral adaptations to cold, and these seem to be tremendously more important for living under extreme conditions than our physiological mechanisms alone.’
Daanen & Van Marken Lichtenbelt, 2016
Whilst there has been recent lively debate as to the importance of hydration status for acute sports performance in the scientific journals and it is important to emphasis the dangers of over hydration (Wall et al., 2013). Over hydration, water intoxication or more technically hyponatremia is possibly more of a risk factor in hot conditions and indoor cycling. It is generally accepted that chronic dehydration is detrimental to health and adaptation to exercise. Dehydration may increase the catabolic effects of exercise and possibly reduce the ability to burn fat which is counter to the adaptations often sought from the winter training period (Keller, Szinnai, Bilz, & Berneis, 2003). Other researchers have shown that dehydration may compromise immune function which is often challenged during the winter months (Chishaki et al., 2012). Some very recent research suggests that dehydration may increase pain perception, whilst far from a sports study it may mean that dehydration could further add to the pain of those hard winter miles (Bear, Philipp, Hill, & Mündel, 2016).
The particular combination of cold weather exposure and modern lifestyles can often combine to increase the risk of dehydration before exercise has even started.
Careful thought on the application of hydration strategies is likely to improve health, performance and enjoyment for exercise participation.
STRATEGIES
Secret-Training TRAINING MIX is ideal for keeping hydrated during winter training miles. Its unique combination of slow release carbohydrates is ideal for fat burning exercise and contains electrolytes to optimise hydration. This combination is also unlikely to freeze in bottle unlike water!
It is always good form to take more energy gels out with you than you intend to use, just in case you are out longer than intended or miscalculate on energy needs. This is even more important during winter months as the energy boost from an energy gel can also help with heat production. Given that hydration is likely to be compromised isotonic gels are possibly best for this purpose, thought the positive effects on caffeine on mood may have other benefits.
Whilst people often try to limit carbohydrate supplementation during winter rides, in order to improve body composition, when conditions are really tough it may be best to consume more carbohydrate to help to keep warm and complete the required training.
Remember energy drinks can be made up with hot water (or even hot tea) and thermal drinks bottles are available if you do not have a convenient DS to hand up a drink when required, though these do reduce the volume of fluid that can be carried.
References
Bas, E. (2004). Indoor air quality (1st ed., pp. 156-157). Lilburn, Ga.: Fairmont Press.
Bear, T., Philipp, M., Hill, S., & Mündel, T. (2016). A preliminary study on how hypohydration affects pain perception. Psychophysiology, 53(5), 605-610. http://dx.doi.org/10.1111/psyp.12610
CHEUNG, S. & Daanen, H. (2011). Dynamic Adaptation of the Peripheral Circulation to Cold Exposure. Microcirculation, 19(1), 65-77. http://dx.doi.org/10.1111/j.1549-8719.2011.00126.x
Chishaki, T., Umeda, T., Takahashi, I., Matsuzaka, M., Iwane, K., & Matsumoto, H. et al. (2012). Effects of dehydration on immune functions after a judo practice session. Luminescence, 28(2), 114-120. http://dx.doi.org/10.1002/bio.2349
Daanen, H. & Van Marken Lichtenbelt, W. (2016). Human whole body cold adaptation. Temperature, 3(1), 104-118. http://dx.doi.org/10.1080/23328940.2015.1135688
Freund, B. & Sawka, M. (1994). Human Fluid Balance and Dehydration During Cold Weather Military Operations (1st ed.). Ft. Belvoir: Defense Technical Information Center.
Freund, B. & Sawka, M. (1994). Human Fluid Balance and Dehydration During Cold Weather Military Operations (1st ed.). Ft. Belvoir: Defense Technical Information Center.
Freund, B. & Sawka, M. (2016). Influence of Cold Stress on Human Fluid Balance (1st ed.). Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK232870/
Institute of Medicine, M., Marriott, B., & Carlson, S. (1996). Nutritional Needs in Cold and High-Altitude Environments (1st ed., pp. Chapter 9, Influence of Cold Stress on Human Fluid Balance161-180). Washington: National Academies Press.
Keller, U., Szinnai, G., Bilz, S., & Berneis, K. (2003). Effects of changes in hydration on protein, glucose and lipid metabolism in man: impact on health. European Journal Of Clinical Nutrition, 57, S69-S74. http://dx.doi.org/10.1038/sj.ejcn.1601904
Marriott, B. & Newberry, S. (1996). Nutritional needs in cold and in high-altitude environments. Washington, D.C.: National Academy Press.
O'Brien, C., Young, A., & Sawka, M. (1996). HYPOHYDRATION AND THERMOREGULATION IN COLD AIR 1208. Medicine &Amp Science In Sports &Amp Exercise, 28(Supplement), 203. http://dx.doi.org/10.1097/00005768-199605001-01206
Sutherland, A. (1764). An attempt to ascertain and extend the virtues of Bath and Bristol waters by experiments and cases. By Alex. Sutherland .. (1st ed.). London: Printed for W. Frederick and S. Leake, Bath, and sold by Messrs. Hawes and Co., and W. Johnston [London].
Wall, B., Watson, G., Peiffer, J., Abbiss, C., Siegel, R., & Laursen, P. (2013). Current hydration guidelines are erroneous: dehydration does not impair exercise performance in the heat. British Journal Of Sports Medicine, 49(16), 1077-1083. http://dx.doi.org/10.1136/bjsports-2013-092417
]]>Sometimes people find the wearing of sunscreen unpleasant when sweating and sometimes justify the abstinence of sunscreen because of a perception that it may interfere with normal sweating and thermoregulation (Ouyang & Schmalenberg, 2015).
Others are caught out by unexpected changes in weather, a failure to appreciate the sun strength, especially at altitude or just the logistical challenges of sport.
Even the best can be caught out, in 2014 multiple Tour de France winner Chris Froome suffered severe sunburn whilst training in an experimental mesh backed skinsuit with little UV protection (Wynn, 2014). If Froome had suffered the same injury during competition the additional stress and consequential effects on sleep quality in addition to possible impaired thermoregulation would undoubtedly have adversely affected his performance.
Sunburn is an avoidable injury
Most people are aware of the potential chronic health risks from sunburn, but it is also worth considering that sunburn is an inflammatory condition placing additional stress on the body. This additional stress will compromise the body’s ability to adapt to training.
Prevention really is the best option.
Whilst many options have been used to treat sunburn, researchers warn that there is no way to reverse damage to epidermal cells (Han & Maibach, 2004). In their 2004 review of treatment options Han and Maibach reported that the most effective practical approach to sunburn was to treat the pain, redness and swelling with emollient creams and anti-inflammatory pain killers.
An interesting development in sunburn remedies was reported in the Journal of Investigative Dermatology (Scott et al., 2017). In this double-blind placebo-controlled study, huge doses of vitamin D given one hour after a UV lamp burn where shown to significantly reduce skin reddening and inflammation.
“It is worthwhile to conjecture that vitamin D3 may provide an ‘endocrine barrier’ within the skin, utilizing energy derived from sunlight to reduce inflammation, and promote wound healing, tissue repair, and an enhanced epidermal barrier”.
Whilst it would be difficult to advocate the huge doses of vitamin D used in this study without medical supervision the proposed mechanisms suggest it may actually be sensible to optimize vitamin D levels before periods of increased sun exposure (Bikle 2017).
Vitamin D Paradox
Whilst the importance of sun exposure for normal vitamin D production is well known, the risks associated with UV skin damage caused by over exposure to sunlight can be serious. This limits the practicality of relying on annual vacations to binge on sun exposure in the hope of optimizing vitamin D levels. In a 2013 review on photoprotection and vitamin D, Kannan & Lim (2014) suggested that supplementation with vitamin D or vitamin D fortified foods was preferable to prolonged UV exposure to maintain proper serum levels.
Experts continue to stress the importance of using sun screen to protect against the negative consequences of sun exposure, this is especially important in periods of intense sun exposure typical of an annual vacation.
Whilst sun exposure can increase vitamin D levels, the dangers UV damage mean it is not a sound reason to avoid sunscreen. This is especially true in periods of intermittent intense sun exposure typical of an annual vacation.
In a recent review on photoprotection and vitamin D, Kannan & Lim suggested that oral intake of vitamin D supplements or fortified food was recommended over UV exposure to maintain optimal serum levels (Kannan +Lim 2013).
Whilst sunscreens applied at recommended concentrations of 2 gm/cm2 does reduce vitamin D synthesis in practical in-use settings sunscreen application has not been shown to have a detrimental effect on plasma vitamin D levels.
Fish Oil
For those familiar with the anti-inflammatory effects of omega-3 fish oils it is perhaps unsurprising to find a link between fish oil consumption and sunburn. Researchers from the University of Liverpool reported in the mid 1990’s that dietary fish oil rich in omega3- fatty acids markedly reduced the sunburn response (Rhodes et al 1995).
In particular they were interested in the effects of fish supplementation on Polymorphic light eruption , fairly common skin rash cause by sun or artificial UV light exposure in those that have developed a sensitivity. This study involved patients taking a hefty dose of fish oil, 1.8g EPA; 1.2g DHA for 3 months. They were able to demonstrate that this dose of fish oil was effective in reducing the sensitivity of skin to this inflammatory disease process in addition to increasing resistance to sunburn.
Once consumed omega-3 fatty acids are incorporated into the phospholipids within skin and increase the ratio of omega-3 to omega-6. A typical western diet tends to be short on omega-3 fats and high in proinflammatory omega-6. It was suggested that increasing this ratio could modify the inflammatory response in addition to omega-3 acting as an oxidizable buffer. Omega-3 fats are easily oxidised and by ‘soaking up’ free radicals caused by UV exposure they may protect more critical structures from free radical damage. Due to the mode of action these authors also speculated that omega-3 may have a role in protecting from UV induced skin cancers.
This speculation finds support in more recent epidemiological studies that demonstrate a consistent tendency for reduced squamous cell skin cancer risk with higher omega-3 fatty acid consumption and a lower risk of melanoma development with higher consumption of fish oil (cited from Huang et al 2018).
Consideration of dietary consumption of omega-3 fatty acids to induce a healthy omega-3 to 6 ratio is likely to bring about numerous health benefits. Increased protection from the potential negative consequences of sun exposure is another good reason to optimise this area of diet.
Those concerned with photoaging and longer-term skin health should be aware of adventitious sun exposure, especially when travelling in vehicles and planes. Whilst vehicle widows block a significant amount of UV radiation they transmit a significant amount of damaging UVA. Several studies have demonstrated greater UV damage and incidence of skin cancers on the drivers’ side of faces which are more exposed to solar radiation (Paulson et al 2012). It may be good practice therefor to use a sunscreen with a good UVA filter when travelling on a regular basis.
JUST TO MAKE THIS REAL;- This author recently had treatment for a solar keratoses
on the right-hand side of the face – probably due to high UV exposure as a UK car driver. At a similar time, a friend suffered a similar but more serious condition on the left-hand side of the face. At first this was thought strange until it was realised that this driver had spent a considerable amount of time driving left hand drive vehicles on the continent.
Apply Sunscreen Regularly
Recent reports in the press have highlighted a WHICH survey (Fletcher, 2016) suggested that many once a day sunscreens lose up to 74% of their effectiveness after 6-8 hours. Clearly, this is still significantly more protection that if no sunscreen was applied at all and obviously it is not always practical to stop in the middle of an event to reapply sunscreen! However, a quick stop during training may be worth considering for those long training days, especially when it’s tempting to chat at the coffee stop for a little longer than usual.
Can Sunscreens impair thermoregulation and performance?
Some practitioners have questioned the use of sunscreen and other topical creams for use during exercise hypothesizing that they may reduce evaporative cooling via sweat. Some support for this stand can be found in a 1984 study which showed that sun screen usage resulted in a higher mean skin temperature, than in a no sun screen condition, in a short exercise test (Wells, Jessup & Langlotz, 1984) Higher skin surface temperatures reduce the temperature gradient between the core temperature and the surface of the skin and may therefore compromise thermoregulation.
In a more recent study however, Connolly & Wilcox, (2000) demonstrated that the use of sunscreen resulted in a cooler skin temperature, thus increasing the potential for heat loss. Although offering a robust defence of their methodology, which they believe to be superior to the earlier study, they were unable to offer a definitive explanation as to their findings. Interestingly they did note that the amphipathic nature of sun screens (contains molecules with water-loving and fat-loving properties) may result in more water being trapped on the skin and available for evaporative cooling, rather than just dripping off the skin without contributing to cooling.
A similar Australian study was conducted to clarify whether wearing sunscreen could compromise the ability to maintain core temperature in safe limits during exercise. Naughton et al. (2000) concluded that there were no detrimental effects to exercise performance or thermoregulation through sun screen usage.
If sunscreen has no detrimental effect on sweating and thermoregulation the same cannot be said for sunburn. Reporting a study in the Journal of Physiology, Thompson (1951) described his observations working as a Medical Officer in Ceylon during the ‘last war’. He noted that personnel exposed to sufficient sun to cause reddening had a reduced sweating rate and described a series of studies replicating this effect in a clinical setting. In a later paper (Thompson,1951a), he explored the possible mechanisms by which the trauma of sunburn could result in impaired sweat gland activity.
In conclusion, whilst there is limited published research on the effects on sunscreen on sports performance, there is little doubt that sunburn should be avoided. Some sun exposure is beneficial for natural vitamin D production, but this is best done with controlled exposure – there is little support for forgoing sun screens for sports performance.
A winning ‘tan’ probably has more to do with increasing carotenoid pigments than melanin; - Your Grandmother was right, and so was Baz Luhttps://www.youtube.com/watch?v=sTJ7AzBIJohrmann;- eat your vegetables and take your fish oils: wear sunscreen!
]]>One of the adaptations to training is a reduction in the amount of sodium lost in sweat. However, as sweat rate increases the sweat gland has less time to recover sodium so if you are sweating a lot more than usual you may need to increase consumption.
Hyper-hydrating prior to tough sessions by drinking 400-800ml of strong electrolyte solution - double up on electrolyte fizz tabs could be a useful strategy, and the same after exercise in addition to a good protein recovery drink. REMEMBER water alone will just increase urine volume after exercise, this is one situation where you really benefit from sodium.
Getting hot and dehydrated during some sessions can have beneficial effects. The body adapts by increasing plasma volume, this reduces haematocrit level and EPO is produced to bring the level back up. The net result is an increase in red cell volume. NB Chronic dehydration is not healthy and will have a negative impact on health, performance and adaptation;- ensure you rehydrate properly after exercise.
During exercise it is important to balance hydration and energy needs. If hydration needs are high and energy needs low, then Super Hydration drink mix is optimised to deliver more hydration to the right body compartment.
For most indoor sessions Training Mix can maintain energy levels without fear of compromising fat burning. The special slow release sugar used in Training Mix has been shown to work well in hydration drinks (Amano, 2019), making it a good choice for most Zwift sessions. OK, if you want to race for several hours it may be beneficial to switch to a regular energy drink like Energy Mix but for sessions less than 90 minutes Training Mix can be a great option.
Secret-Training’s Tim Lawson produced a facebook live lecture that covers many of the opportunities and pitfalls of indoor training under the slightly tongue in cheek title; Death by turbo; real risks in a virtual World if you have a few minutes to spare.
]]>There’s a link between attractiveness and skin tone, and as the proliferation of tanning salons on the high street would suggest it’s far from just athletes and sports people that crave that healthy look. However, if you believe a 2014 study ‘A relationship between attractiveness and performance in professional cycling’, an ‘attractiveness’ boosting tan could be the latest ergogenic aid. Researchers did after all find a positive relationship between facial attractiveness and physical performance (Postma, 2014)
However, before you rush out for that factor zero turbo tanning lotion and expose yourself to potentially dangerous levels of UV radiation in search of that elusive go faster ‘tan’, it is worth considering the potential risks and rewards. Never mind exploring the probability of any causal mechanism, beyond a deep tan being a sign significant training volume.
Whilst many people regard skin as simply an outer shell to keep the rest of the body together, it is worth remembering that the skin is the largest organ of the body and has important functions for the senses, thermoregulation and for the production of vitamins. Given these important functions, it would not be surprising to find links between skin health and performance. Skin is most commonly associated with vitamin D. It is difficult to consume optimal amounts of vitamin D in the diet without supplementation, and many people are thought to be deficient because they do not have sufficient sun exposure for the body to synthesis its own. In many latitudes for much of the year the sun is not strong enough to help the body produce vitamin D. When it is, there is potential for 30 minutes of full body exposure to produce over 20,000 IU’s so this may be a useful way to top up this important hormone like vitamin.
Given the link between optimal vitamin D levels and muscle function, perhaps there is something in that go faster tan, however, once you step back and view the big picture, as ever things become more complicated. Recent research in photobiology indicates that whilst sun exposure may increase vitamin D, it may decrease other performance linked vitamins such as folic acid and vitamin B12 (Cabrera et al 2014). Athletes often get tanned very quickly on the areas of skin that are routinely exposed to the sun. The increased melanin concentration then makes it more difficult for the body to produce vitamin D. This can also be a real problem for naturally dark-skinned individuals who often struggle to produce sufficient vitamin D with only sporadic sun exposure.
It is also worth questioning whether a sun tan, caused by the body increasing the concentration of melanin pigment in the skin to protect against burning, is really an indicator of health and attractiveness. Recent research has differentiated between skin shades produced by melanin pigments and the golden colour produced from a high content of carotenoids. The conclusions were summed up nicely in the title of a research publication;- ‘Fruit over sunbed: carotenoid skin colouration is found more attractive than melanin colouration
Carotenoids are phytonutrients such as lutein, lycopene and carotene found in fruit and vegetables. These are consumed in high amounts in a Mediterranean diet and this is partly responsible for the olive complexion of Mediterranean populations. It is also possible that a true go faster ‘tan’ is likely to be found in the vegetable aisle rather than the tanning salon! Recently the short term effects of a Mediterranean diet on performance were studied in fit healthy students, basically eating more fruit and vegetables than in a standard western diet improved 5km times by 6% in 4 days (Baker et al 2019)
There is probably an innate evolutionary mechanism associate with partner selection for reproduction that links high visual levels of carotenoids in the skin with attractiveness (Stephen et al 2019). High levels are associated with improved immune defence, photoprotection and reproductive health, factors also likely to benefit sports performance.
So, eating more fruit and vegetables may give your skin a golden glow that may truly be associated with sports success, it may also help to protect against molecular damage caused by vitamin D producing sunlight.
]]>Whilst sports people might be expected to spend more time in the sun, enabling the skin to synthesis vitamin D through ultraviolet (UVB) radiation exposure, research shows that most still have sub optimal levels. For the athlete keen to optimise performance gains, ensuring optimal vitamin D status may have significant benefits beyond avoiding the low bone density and other problems associated with deficient levels. For this reason, performance scientists working with elite athletes have focused much attention on vitamin D status, and there is now an increasing number of publications reflecting their findings.
A recent study on Dutch athletes showed that nearly 70% of 128 highly trained athletes had an insufficient (50-75 nmol/l) or a deficient (<50 nmol/l) 25(OH)D concentration at the start of their study. (Backx et al. 2016). They demonstrated that those with insufficient or deficient levels could achieve a sufficient level by supplementing with 2200 IU per day for 3 months.
Owens et al (2015) seemed in favour of a more aggressive approach.
Whilst at present it is not possible to give an ideal serum concentration of 25[OH]D that athletes should strive to achieve, there are data to suggest that values >75 nmol.L−1 have the potential to improve immune health and skeletal muscle regeneration following muscle injury (Barker et al., 2013; He et al., 2013). To achieve serum concentrations >75 nmol.L−1, we have previously demonstrated that supplementation with oral Vitamin D3 at a dose of 5000 IU.day−1 for 8 weeks can effectively achieve this (Close, Russell, et al., 2013).
For those wishing to follow their suggestions it is worth remembering that 5000 IU is actually above the EU suggested maximum daily tolerable dose (4000 IU), so it’s possibly unwise to consume this kind of dose without monitoring levels regularly, and ensuring you are also taking some vitamin K. Other performance related papers suggest that 3000 IU / day works for most people.
You may be able to find some high dose vitamin D at the local supermarket which may be good value but ensure that it is D3 form since it has been shown to be ~87% more effective than D2.
Factor in that many fish oil supplements contain vitamin D e.g. 400 IU per STEALTH Omega Shot (also 51ug of vitamin K2), but demand has been high so order whilst stocks last. Regular consumption of a high quality fish oil supplement is also high on my list of beneficial supplements so I would probably take at least 1 omega shot per day and then make up the rest with a specific high quality vitamin D supplement.
STEALTH - Omega Shot Lemon Zest Flavour - Box (30x17g)
Quality and precision becomes more important if you are going to take a high dose, I’ve not seen any published data, but did hear that 38/40 supplements tested by a major hospital recently did not contain what was declared on the label.
For this reason, we sourced a medical vitamin D supplement and did an additional WADA drug screen to ensure that it’s safe for tested athletes - on the secret-training.com website in ‘marginal gains section’. It’s not cheap but easy to titrate the dose according to needs and it’s the one I use.
KORA - Liquid Vitamin D3 Supplement
Finally, ensure that you do not confuse IU and ug. 100IU = 2.5ug (different manufacturers use different units to declare vitamin D content).
If you are interested in getting your Vitamin D levels fully checked, these guys seem to do a quick and efficient check from a fingertip blood spot https://www.healthcheckshop.co.uk/store/vitamin_d_deficiency
References
Backx, E., Tieland, M., Maase, K., Kies, A., Mensink, M., van Loon, L., & de Groot, L. (2016). The impact of 1-year vitamin D supplementation on vitamin D status in athletes: a dose–response study. European Journal Of Clinical Nutrition, 70(9), 1009-1014. http://dx.doi.org/10.1038/ejcn.2016.133
Bashir, M., Prietl, B., Tauschmann, M., Mautner, S., Kump, P., & Treiber, G. et al. (2015). Effects of high doses of vitamin D3 on mucosa-associated gut microbiome vary between regions of the human gastrointestinal tract. European Journal Of Nutrition, 55(4), 1479-1489. http://dx.doi.org/10.1007/s00394-015-0966-2
Dahlquist, D., Dieter, B., & Koehle, M. (2015). Plausible ergogenic effects of vitamin D on athletic performance and recovery. J Int Soc Sports Nutr, 12(1). http://dx.doi.org/10.1186/s12970-015-0093-8
Owens, D., Fraser, W., & Close, G. (2014). Vitamin D and the athlete: Emerging insights. European Journal Of Sport Science, 15(1), 73-84. http://dx.doi.org/10.1080/17461391.2014.944223
]]>Training Mix is based around the slow release sugar Palatinose (isomaltulose)
Due to its specific molecular bond PalatinoseTM (isomaltulose) is fully absorbed but slower than commonly known sugars or carbohydrates. It therefore offers the full caloric value of carbohydrates (4 kcal/g) but in a balanced and longer lasting way. This avoids spiking blood sugar levels with the associated insulin response.
USERS FEEDBACK
"for the haute route I trained pretty hard, as I knew it would be a hard challenge. Eating a low carb diet helped with my weight loss and using the secret training products pre haute route really helped. With the new training mix I didn't get any energy spikes on the bike whilst out training, I also didn't get any energy lows in the whole 8 week block of training"
Dean Downing Cycling Ltd
Type 1 diabetics are particularly sensitive to fluctuations in blood glucose levels. Since there are a number of diabetics on some of our supported teams I was keen to get their practical feedback. Users reported that ‘training mix’ was able to sustain energy during long rides without any peaks necessitating adjustment to their insulin pump. We are looking forward to gaining more data from these users with continuous glucose monitoring.
Tim Lawson - SECRET TRAINING
WHAT THE RESEARCH SAYS
Effect of PalatinoseTM on fat oxidation first confirmed in study on diabetic patients in running exercise. Researchers concluded ‘consuming isomaltulose improves blood glucose responses during and after exercise through reduced carbohydrate and increased lipid oxidation during exercise’, West et al (2011).
Ideal to take with
TRAINING MIX (4%)
Description: Flavoured Electrolyte drink Powder
Flavour: Orange, Pineapple, & Watermelon
Shelf life: 24 months from date of manufacture
Description –Slow release carbohydrate electrolyte drink mix powder
INGREDIENTS: Isomaltulose, Electrolytes (Sodium citrate, Calcium citrate, Potassium citrate, Calcium lactate, Magnesium citrate, Zinc citrate), Resistant dextrin, Natural Flavouring, Acidifier (Citric Acid), Vitamin mix (C, B3, B5, B6, B2, B1, Folic Acid, B12), Natural Sweetener (Stevia). Allergen information – N/A
Nutritional Information:
Nutritional information |
Per 100g |
Per 25g serving |
|
Energy |
1356kJ 319kcal |
339kJ 80kcal |
|
Fat |
0g |
0g |
|
Carbohydrate |
80g |
20g |
|
of which sugars |
77g |
19g |
|
Fibre |
5g |
1.2g |
|
Protein |
0g |
0g |
|
Salt |
3.5g |
0.9g |
|
Minerals |
|
|
RDA |
Calcium |
400mg |
100mg |
15% |
Potassium |
400mg |
100mg |
6% |
Magnesium |
100mg |
25mg |
8% |
Zinc |
2.6mg |
0.7mg |
8% |
Vitamins |
|
|
|
B3 |
12mg |
3.0mg |
19% |
B6 |
3.2mg |
0.8mg |
57% |
B5 |
2.9mg |
0.7mg |
12% |
B1 |
0.8mg |
0.2mg |
18% |
B2 |
0.8mg |
0.2mg |
14% |
Folic acid |
34ug |
8.4ug |
4% |
B12 |
3.5ug |
0.9ug |
35% |
C |
72mg |
18mg |
22% |
References / More Information.
König, D.; Zdzieblik, D.; Holz, A.; Theis, S.; Gollhofer, A. Substrate Utilization and Cycling Performance Following Palatinose™ Ingestion: A Randomized, Double-Blind, Controlled Trial. Nutrients 2016, 8, 390. http://www.mdpi.com/2072-6643/8/7/390/htm
WEST, D. J., R. D. MORTON, J. W. STEPHENS, S. C. BAIN, L. P. KILDUFF, S. LUZIO, R. STILL, and R. M. BRACKEN. Isomaltulose Improves Postexercise Glycemia by Reducing CHO Oxidation in T1DM. Med. Sci. Sports Exerc., Vol. 43, No. 2, pp. 204–210, 2011
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The gels aren’t particularly thick, so they run easily – making for easy consumption on the go. I used the Stealth gels on a number of training runs. I often used the first one 30 minutes in, however thinking back, for me I think this was probably slightly premature and next time I would consume one about 50 minutes in. If running a marathon I would probably the take the second about 1 hour 45 minutes in and third approximately 45 minutes to an hour after that. If my energy reserves were feeling particularly exhausted in a run then I would probably consume two in an hour with short breaks between consumption. The back of the product recommends you take up to three gels per hour of exercise. The energy gels contain multiple energy substrates with sticky rice starch and fructose, this is where the quick burst of energy comes from. These gels assisted me to continue running comfortably, and being able to taste actual banana, mango and passion fruit was such as refreshing feeling when struggling.
Energy gels are generally super sweet, and these are no exception. If you find sweet products sickly, then this may not be the product for you. I generally find though that something sweet is very satisfying when you’re running. Your body tends to crave sugar when it’s doing something hard, to give it extra energy. This is obviously an issue when you’re sat in an office all day; but if you’re running 26 miles, it has it’s place. Make sure that you’re in tune with your body: be aware of how you feel and how you’re thinking. You’ll find gels can give you a bit of a mental boost as well as a physical one. Just find a way to use gels which is effective for you.
I’d definitely recommend these gels to other runners. The Stealth gels have the added benefit of being made with real fruit and being packed full of vitamins. If you have a big run coming, I’d say try them in your training runs first, rather than whacking them out for the first time on race day. There are loads of different types of gels on the Stealth website to choose from including energy gels with added caffeine, hydration gels and whey protein drinks. Follow Ben on Instagram @marathon_running
]]>This is where energy products come into play and Secret Training, founded by European Champion Track cyclist, Tim Lawson know a thing or two about this subject. Secret Training supply Pro Team, Tinkoff and the continental team JLT Condor. Tim’s vision began when he read the horrifyingly long list of ingredients included in energy products and decided there was a clearly an opportunity to create a better formula.
The range of gels created by Secret Training contain water making them easier to digest and remove the need to take on board additional water. The flavours are bold and fruity, almost a smoothie in a packet. When you first view the products you are struck by the vivid colours used in the packaging, a hint of the flavours packed inside. They are easy to open and the new flavours are particularly good. The Mango and Passion Fruit and the Forest Fruit flavours I tried were great. Each 60ml gel feels heavier than most other options on the market, in thanks to containing real fruit and water. Other ingredients include energy substrates, sticky rice starch and fructose to complete the package. They are easy to digest but even with the bigger flavours your taste buds don’t feel over-whelmed. It isn’t quite a chewy bar but you feel better for something a little more substantial but easy to digest.
The Forest Fruit flavour is an isotonic gel, providing a quicker boost of energy to your muscles. Both flavours are suitable for vegans. There is nothing worse than on a long ride and your taste buds giving up on you because of the sugary overload through taking a regular gels. The taste of the Secret Training selection thankfully didn’t do this. My only reservation with the slightly bulkier gels is following the advised plan of 3 an hour it will make your jersey pockets bulge. A minor point but worth carrying the extra load if you want to treat your palette. To read more on how to fuel for a long distance ride, click here. Images courtesy of Secret Training
Read more here
]]>The taste of the drink mix tastes good. Was not sure what to expect from watermelon. The tablet form is more transportable for long rides as you can just bring a few replacement tablets versus a bag of powder. The mix is a high concentration of carbohydrates and magnesium both which are great for long rides. I like that it is suitable for vegans as well.
Stealth Advanced Isotonic Energy Gel – Forest Fruits Flavor. Flavor was nice on this gel, not too strong. Found the packaging quite tough to bite through. Went down easy, although doubt I could take three in one hour as the directions suggest.
Stealth Advanced Real fruit energy gel – mango and passion fruit flavor. This gel is awesome. It tastes great, thicker so nice texture. Found that I was looking forward to having more along the cycle. It went down smoothly and no upset tummy. A treat to eat on the bike.
Read the full review here
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Within the first week of the 2016 Tour de France we have already seen examples of riders who have used up their energy stores by going in early breaks then suffering later in the day. We have also seen the cumulative effects of long glycogen depleting efforts over several days and observed the efforts teams go to in order to preserve their team leader’s energy stores for the critical points of this 3 week marathon.
Here we look at some of the issues surrounding the fuels used during exercise and how awareness of these concepts may be useful to us in long distance training and racing.
Fuel sources for endurance exercise
Compared to other food major groups fat is both an efficient and significant energy provider and most people carry a significant, if not prolific, energy store, as body fat or adipose tissue.
It is important to recognize that fats are much more than just an energy supply and consist of many different fatty acids, the composition of which in the diet can have profound effects on health and performance. (another article perhaps but hence why Secret Training produce the omega shots)
It is also recognized that there is increased interest in low carbohydrate ketogenic diets, and other methods to increase ketone levels, that may challenge some of these concepts. However, it is still useful to understand the importance and limitations of fat as a fuel for endurance performance.
Fat as energy
When you look at fat as a supplier and store of energy, without consideration of the difficulties of accessing that energy effectively, it would be easy to wonder why carbohydrate energy drinks are so effective, or indeed why you would have to bother eating or drinking on a ride at all.
Each gram of fat typically provides 9kcal, some fats such as medium chain triglycerides found in coconut oil contain 7kcal but this is still approximately twice that of carbohydrate at 3.75kcal. At 15% body fat (slightly less than average) an 80kg cyclist would have an astonishing 108,000kcal of energy stored away as adipose tissue. That is sufficient energy to fuel more than 10 consecutive queen stages of a major tour without eating anything at all.
Using fat for energy
Unfortunately, when it comes to accessing all that energy stored as fat it is not quite such a rosy picture, since the body has a limited ability to burn fat during exercise.
At low intensities fat can provide most if not all of the limited energy required to fuel the muscles, but as the intensity increases the energy demands become more significant and the body relies more upon carbohydrate. Absolute fat usage will at first increase more or less linearly with intensity, but then rates of increase will fall as carbohydrate kicks in to top up the energy requirement. Crucially there then comes an intensity where fat burning tops out (fatmax) and starts to decrease in absolute terms not just as a percentage of the total.
Many people are familiar with the concept of a maximal fat burning zone through the heart rate zone training charts often found in gyms and health clubs. These charts depict that at low intensities fat contributes most of the energy but as the intensity increases the fat contribution falls and the body has to rely more and more on carbohydrate for fuel. These charts often confuse people into working out at a super low intensity where fat contributes the biggest percentage of the energy, rather than an intensity that burns the most mass of fat per hour. The distinction can be appreciated more easily when individual data is expressed in percentage and absolute terms as in graphs 1 and 2.
The fat burning zone is often misused to justify short easy workouts for weight loss. If you only have a short amount of time, then a strategy of going as hard as possible in the time available will burn more calories during the workout and increase metabolic rate during recovery. Interestingly several studies show increased weight loss with short high intensity interval training than longer less intense training sessions.
At exercise intensities above fatmax carbohydrate not only has to provide the energy for the increased work rate, but also to replace those provided from fat at lower intensities. For short rides where carbohydrate supply is not limiting this is not a problem. Unfortunately, the body has much less capacity to store energy as carbohydrate than as fat. Typically, a maximum carbohydrate store would be around 500g composed of muscle glycogen, liver glycogen and some circulating glucose. It is important to remember that carbohydrate provides much less energy per gram than fat. For every gram of fat that is not used nearly 21/2 g of carbohydrate are required to make up the difference -on top of those required for the increased work rate.
Charts showing percentage energy contribution and absolute contribution from an individual cyclist
Perhaps more importantly for long races these charts do not illustrate the absolute carbohydrate cost of exercise above the fat max intensity.
It is for this reason that intensities above fatmax are exponentially costly in terms of carbohydrate usage. In the example shown the rider could cycle for less than 2 hours at 300W before completely running out of carbohydrate. In reality, since the brain runs on glucose it is likely to protect its energy supply by slowing you down long before all carbohydrate is used up.
Sprint type efforts are totally reliant on carbohydrate as a fuel since it is not possible to fat anaerobically. So once you are feeling the lactate type burn in the legs you can be sure you have been well into costly carbohydrate burning. A sportive rider for example, is thus advised to burn these matches sparingly at the beginning of a long ride if they wish to be complete the entire distance in the best possible time.
What is also apparent from studying individual substrate usage and exercise intensity data is that significant carbohydrate is required to maintain the higher fat burning intensities. The extent of the truth in the old adage that ‘fat burns in the fuel of carbohydrate’ is illustrated in the individual data graph. In the given example it can be seen that a maximum fat burn of 40g per hour required twice the rate of carbohydrate usage. If carbohydrate cannot be supplied at a fast enough rate then intensity has to be reduced. In many cases once carbohydrate availability becomes limited it is not possible to produce sufficient power to continue to ride, especially when the road starts to climb.
Increasing fatmax, or the ability to use fat as a fuel is an important goal of training for success in long distance events. Success on the day is dependent upon appreciation of the fatmax intensity and the carbohydrate cost implications of riding at intensities above it, in addition to optimizing carbohydrate delivery. Over a long distance event subtle changes in pacing strategy can have a significant effect on performance. Knowledge of these concepts can help a competitor control their effort especially in the early stages of an event.
The problem with fatmax is that it is possible to work above it for extended periods of time. Working above lactate threshold has much more obvious warning signs, you may notice an increased breathing rate, increased perspiration and of course that burning sensation in the legs. If you persist depending upon how much above threshold you are working you will have to slow down and perhaps even stop to ‘get your breath back’. However, a short stop or ideally just reducing speed will quickly, in about 15 minutes clear the lactic acid from the muscles and you have received rapid feedback that you can’t ride that fast if you hope to complete the long distance sportive.
The effects of riding above fatmax and or inadequate feeding may not be evident for several hours of riding, suckering many a rider into riding at a level far above their ability only to ‘blow up’ spectacularly at a later stage of the race or sportive.
WE can illustrate the importance of pace judgment by modeling the fat and carbohydrate usage figures from our cyclist in the previous exaple at different work intensities. If we assume in each case that our rider starts with a full carbohydrate load of 500g and that he consumes a respectable 70g of carbohydrate each hour of exercise. It can be seen that if our rider works at around 210W he is able to spread his carbohydrate supplies over more than 7 hours of continuous exercise. If however, our rider become over ambitious and rides at 260W he will be able to ride for just less than 3 hours before calamity strikes. Importantly he may have felt quite comfortable charging along with a group of elite riders for several hours.
(Note - the "fat max" rate for the line below should say 260W not 230W)
This model is particularly instructive for riders who frequently ride for 2 hours or so before a café stop and then ride 2 hours back but wish to take on a ride, which they hope to complete in 5 hours. It would be easy for them to think that they regularly ride for 4 hours, so 5 should not be so much more harder than their regular ‘club run’. They thus become accustomed to riding at a pace they can maintain for 2 hours before taking a break to replenish carbohydrate and then continue for a further 2 hours. Come sportive day they then ride just a little faster than training, and hope to do this for 5 hours without a café stop to replenish carbohydrate. The end result is often like the 260W example in our model, resulting in a massive forced reduction in exercise capacity often followed by being over taken my their more prudent club mate who they normally get the better of on a weekly basis!
Examples of this are seen on a regular basis at the Grand Tours with riders in long breaks using carbohydrate at a much more rapid rate than those taking shelter in the bunch. On the last climb of the day the escapees have little carbohydrate to use on the last climb and have no choice but to pace their effort conservatively. Those who have saved the most glycogen, either by having a bigger fat burning capacity or sheltering in the bunch are able to finish much faster often gaining 10 minutes or more in the last 6 km of an uphill finish.
Improve ‘fat max’ – or make the most of what you have?
Certainly in the short term the biggest gains are to be made from pace judgment.
Try to do some long rides without a café stop, or extent the riding time before a café stop nearer home in order to refine pace judgment over longer time periods.
Practice carbohydrate feeding on the bike, this is a skill that you do not want to learn for the first time ‘in competition’.
The body has a limited ability to process carbohydrate during exercise. Performance is optimized a dosages of 80-90g per hour.
To process this much carbohydrate per hour may rely on using technical products – don’t expect to be able to take on this much carbohydrate with ham and cheese banquettes.
If you forget to eat for the first few hours, or for any other significant time period, your body will not suddenly be able to process more than 90g per hour!
Little but often will limit the rate of carbohydrate depletion, once carbohydrate levels become critical you will need to stop or slow down.
Once carbohydrate depleted fat burning is also compromised and it may not be possible to produce sufficient power to keep moving, especially if there is a significant gradient.
Since power increases as a cube of the speed there is a lot of time to be gained from having a carbohydrate reserve available for the last climb of the day where speeds are likely to be much slower.
Conclusion
Whatever your goal, make sure you plan your strategy well to make sure you can complete your event successfully and not be "running on empty" by stocking up on your Stealth nutriton products in plently of time.
You can head straight over to our on-line shop now by clicking here.
]]>Our testers voted this Secret Training Hydration mix the best on test thanks to the great range of flavours and their ability to take it on board without causing any tummy troubles. Of all products tested, this was the only one they felt was most easily absorbed and digested. It's available in a variety of flavours, all coming from real fruit, but the mango and passion fruit proved most popular with our testers. The drink also contains carbohydrates to keep your energy levels maintained, although it is a post training drink rather than an isotonic product designed to be taken during exercise.
We loved - The taste - the Lemon Tea flavour was delicious.
]]>Last weekend the legendary 24 hour mountain bike marathon, Mountain Mayhem (http://www.mountain-mayhem.com) was held at the spectacular Gatcombe Park Estate where we were able to observe the nutritional strategies of many team competitors.
Judging by the amount of burgers and other fast food being consumed, it is possible many competitors failed to read beyond the headlines of a recent study suggesting that in some cases fast food may be as good as sports nutrition for recovery after exercise(2).
This study was widely reported in the media - often illustrated with a double cheeseburger and chips with extra large soda with headlines along the lines of, ‘Burgers as good as Sports Supplements for post exercise recovery!
Citing the study published in the prestigious International Journal of Sport Nutrition and Exercise Metabolism (IJSM)(2)
You may have already seen people ditching their post recovery shake in favor of a burger bar loyalty card and ordering another triple layer cheeseburger confident that research proves it works just as well as the latest sports nutrition shake.
However, like many things where the ‘devil is in the detail’, for those concerned with maximizing their performance (or health), it is probably worth reading beyond the headlines, or even the scientific abstract from which many popular press articles are written.
For sure some sports nutrition products are better than others and specialized products are often designed for a specific purpose or timing relative to exercise. Taken out of context there may well be better products just as there are fast food choices that are more suitable for recovery than others.
Understanding the composition of fast food used in this study may help us choose more optimal ‘fast food’ when we are faced with having to consider a burger bar having neglected to bring along our sports specific recovery solution. Comparing the exact nutritional composition of the Sports Specific products used in this study may help us decide if our preferred post exercise nutritional solution is worth the effort and cost relative to fast food.
Unfortunately, the illustrations used in the popular press were not a particularly good representation of the actual food consumed during this study. Whilst a small hamburger was consumed in the second meal 2 hours after exercise, an illustration of the first and arguably most important meal would perhaps not create the same sensational headlines. The first meal used in this study was composed of 3 hotcakes (breakfast Pancakes), 1 hash brown and a small orange juice. This adds up to roughly 650kcal with 109g of carbohydrate and 18g of fat. So, if you wish to follow the study protocol you may need to wait a while and think about the size of the burger.
Whilst a double cheeseburger and small fries from a well known Scottish sounding burger joint adds up to a similar 682kcal, the composition would be vastly different - roughly twice as much fat and half as much carbohydrate.
Remember too that each gram of fat contributes more than twice the amount of energy as carbohydrate so the difference in terms of energy contribution would be further exaggerated.
One of the main factors to consider in post exercise nutrition is ensuring sufficient sodium is consumed to ensure fluid is retained rather than resulting in increased urinary output. Typical recommendations are to consume 500mg of sodium with about 1.5 times the mass of fluid lost as dehydration during exercise. In the study, 900mg of sodium was consumed in the first meal whilst a double cheeseburger and chips would contribute over 1000mg!
Too much of a good thing perhaps, although in the same issue of the journal researchers from the University of Texas gave nearly 2g of sodium 2 hours prior to a dehydration ride and performance time trial.(3) They concluded that high sodium consumption prior to exercise resulted in hyper hydration and this improved performance in the heat.
This perhaps illustrates one weakness of the fast food study. Whilst there was no significant difference in the main macronutrients between the two conditions more than 50% more sodium was consumed in the fast food group than the Sports Supplement group prior to the exercise trial.
The potential advantages of hyper hydration are more likely to result in a performance improvement in a hot exercise laboratory than in a real world performance trial in a more temperate environment. This could be especially so for an uphill time trial in cool conditions where the weight gain due to water retention is likely to hinder performance more than improve performance through improved thermoregulation. It may therefore be worth considering the type and timing of exercise challenge YOU are hoping to recover for relative to your post exercise sodium consumption and the relevance of specific scientific findings.
Consistent with the published studies that suggest chocolate milkshake is better than specific sports nutrition, this study did not use a specific post exercise recovery product. In this study, in order to match the high fat content of the fast food they used a strange combination of peanut butter and chocolate chip products, energy chews, and different energy drinks from several manufactures.
Whilst the choice of sports products according to the researchers was ‘comparable to products most often advertised as a practical option to optimize glycogen recovery’, I am sure that most supplement manufacturers, including the ones used in the study would suggest a different product selection to ‘optimize’ recovery post exercise.
One of the challenges of sports nutrition is that carbohydrate availability and hydration can have such an impact on performance that subtle difference or marginal gains are often overlooked. Acutely someone fuelled and hydrated will always ‘go better’ than someone who is empty almost irrespectively of how they ‘fuelled up’. It is possible to replace carbohydrate with beer but a 2014 study showed, perhaps not surprisingly, that beer impairs reaction time and balance in addition to fluid retention.(4) Given its popularity, it is perhaps unsurprising that researchers have looked at ways of including or co-consuming sodium and potassium with beer in order to improve its rehydrating properties and removed the alcohol to solve another ‘stumbling block’ to exercise performance if not perception thereof! (5)
Longer term it is often about getting the same ‘recovery’ from less calories in order to favorably effect body composition or promoting protein synthesis and mitogenesis in order to enhance adaptation.
That there may be more to ‘recovery’ or adaptation to exercise and the interaction with nutrition may be illustrated from another paper in the same journal, this time from the University of Chichester.(6) Researchers there were able to show that 7 days consumption of blackcurrant extract increased performance in a repeated sprint test exercise model. Blackcurrants like cherries and other berries are high in anthocyanin antioxidants, which may improve recovery by reducing inflammation and altering endothelial function.
More recently a paper in the Journal of the International Society of Sports Nutrition looked at the effects of powdered cherry supplementation on endurance performance(8).. This used the exact extract used in STEALTH protein powders and gels. They were able to demonstrate a number of favorable adaptations after just 10 days supplementation surrounding an endurance challenge. These included reduced muscle breakdown, immune and inflammatory stress in addition to the all important improvement in performance.
It is possible that some Sports Supplements have been dumbed down to little more than tasty convenience food and possibly offer little benefit over well-chosen fast foods, but there are certainly choices that should offer additional benefits. Similarly it is possible to make post exercise nutrition from ‘real food’ that is likely to confer a benefit over the fast food used in this recent study. Most importantly if you are concerned about your performance remember ‘fast food’ may be as good as ‘some sports supplements’ for acute recovery, but you are likely to be disappointed if you expect your favorite double cheese burger and fries to cut the mustard. The numbers just don’t add up.
Whilst most ethical Sports Nutrition companies make efforts to ensure their products are free from banned substances the same may not be the case for fast food manufacturers. Whilst the food traceability for the major multinational companies is likely to be as good as any, the same may not be true of every fast food outlet. That said, even respected retailers became embroiled in the recent horse-meat scandal which involved not only horse being passed off as beef but also meat unfit for human consumption. Particularly alarming to drug tested athletes may be the case where horses used in medical research were illegally sold for human consumption (7).
REFERENCES
(1) JonathanO'Callaghan 2015, Hooray! You CAN eat fast food after exercise: Burgers and chips are just as good as supplements for workout recovery, study claim, MailOnline, PUBLISHED: 13:49, 2 April 2015 | UPDATED: 13:49, 2 April 2015 http://www.dailymail.co.uk/sciencetech/article-3023064/Hooray-eat-fast-food-exercise-Burgers-chips-just-good-supplements-workout-recovery-study-claims.html
(2) Cramer MJ, Dumke CL, Hailes WS, Cuddy JS, Ruby BC. Post-exercise Glycogen Recovery and Exercise Performance is Not Significantly Different Between Fast Food and Sport Supplements. Int J Sport Nutr Exerc Metab. 2015 Mar 26. [Epub ahead of print] http://www.ncbi.nlm.nih.gov/pubmed/25811308
(3) Morris DM, Huot JR, Jetton AM, Collier SR, Utter AC.Acute Sodium Ingestion Prior to Exercise Increases Voluntary Water Consumption Resulting in Pre-Exercise Hyperhydration and Improvement in Exercise Performance in the Heat. Int J Sport Nutr Exerc Metab. 2015 Mar 26. [Epub ahead of print] http://www.ncbi.nlm.nih.gov/pubmed/25811813
(4) Flores-Salamanca R1, Aragón-Vargas LF. (2014) Postexercise rehydration with beer impairs fluid retention, reaction time, and balance Appl Physiol Nutr Metab. 2014 Oct;39(10):1175-81. doi: 10.1139/apnm-2013-0576. Epub 2014 May 27. www.nrcresearchpress.com/doi/abs/10.1139/apnm-2013-0576?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%3dpubmed#.VTDVl0LC_s4
(5) Desbrow B, Cecchin D, Jones A, Grant G, Irwin C, Leveritt M. (2015) Manipulations to the Alcohol and Sodium Content of Beer for Post Exercise Rehydration. Int J Sport Nutr Exerc Metab. 2015 Jan 14. [Epub ahead of print] http://www.ncbi.nlm.nih.gov/pubmed/25588064
(6) Perkins IC, Vine SA, Blacker SD, Willems ME.(2015) New Zealand Blackcurrant Extract Improves High-intensity Intermittent Running. Int J Sport Nutr Exerc Metab. 2015 Mar 26. [Epub ahead of print] http://www.ncbi.nlm.nih.gov/pubmed/?term=New+Zealand+blackcurrant+extract+improves
(7) Willsher K (2013) Illegal horsemeat allegations lead to raids and arrests in France, theguardian. http://www.theguardian.com/world/2013/dec/16/illegal-horsemeat-allegations-raids-arrests-france
(8) Levers, K., Dalton, R., Galvan, E., O’Connor, A., Goodenough, C., & Simbo, S. et al. (2016). Effects of powdered Montmorency tart cherry supplementation on acute endurance exercise performance in aerobically trained individuals. J Int Soc Sports Nutr, 13(1). https://jissn.biomedcentral.com/articles/10.1186/s12970-016-0133-z
Often it is easy to overlook what you are actually eating when you are served pre prepared food so here is a look at some of the ingredients in the Fast Food in the recent study:-
HASH BROWNS: Ingredients: Potatoes, Vegetable Oil (Canola Oil, Hydrogenated Soybean Oil, Natural Beef Flavor [Wheat and Milk Derivatives]*, Citric Acid [Preservative]), Salt, Corn Flour, Dehydrated Potato, Dextrose, Sodium Acid Pyrophosphate (Maintain Color), Extractives of Black Pepper.
CONTAINS: WHEAT AND MILK. *Natural beef flavor contains hydrolyzed wheat and hydrolyzed milk as starting ingredients. Prepared in Vegetable Oil (Canola Oil, Corn Oil, Soybean Oil, Hydrogenated Soybean Oil with TBHQ and Citric Acid Added to Preserve Freshness). Dimethylpolysiloxane Added as an Antifoaming Agent.
HOTCAKES (3): Ingredients: Water, Enriched Flour (Wheat Flour, Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid), Whey, Yellow Corn Flour, Soybean Oil, Sugar, Eggs, Contains 2% Or Less: Leavening (Baking Soda, Sodium Aluminum Phosphate, Monocalcium Phosphate), Dextrose, Egg Whites, Emulsifier (Mono and Diglycerides, Propylene Glycol Monoester, Sodium Stearoyl Lactylate), Salt, Artificial Flavor, Xanthan Gum, Beta Carotene (Color), Soy Lecithin (Processing Aid). CONTAINS: WHEAT, MILK, EGG AND SOY LECITHIN.
FRENCH FRIES: Ingredients: Potatoes, Vegetable Oil (Canola Oil, Soybean Oil, Hydrogenated Soybean Oil, Natural Beef Flavor [Wheat and Milk Derivatives]*, Citric Acid [Preservative]), Dextrose, Sodium Acid Pyrophosphate (Maintain Color), Salt.
Prepared in Vegetable Oil: Canola Oil, Corn Oil, Soybean Oil, Hydrogenated Soybean Oil with TBHQ and Citric Acid added to preserve freshness. Dimethylpolysiloxane added as an antifoaming agent. CONTAINS: WHEAT AND MILK. *Natural beef flavor contains hydrolyzed wheat and hydrolyzed milk as starting ingredients..
Minute Maid® Orange Juice (Small): Minute Maid® 100% Orange Juice Filtered water, orange juice concentrate.
Coca-Cola® Classic (Small): Carbonated water, high fructose corn syrup, caramel color, phosphoric acid, natural flavors (vegetable source), caffeine.
Hamburger: KETCHUP, 100% BEEF PATTY, REGULAR BUN, ONIONS, PICKLE SLICES, MUSTARD
REGULAR BUN: Ingredients: Enriched Bleached Flour (Wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid), Water, High Fructose Corn Syrup, Yeast, Soybean Oil, Contains 2% or Less: Salt, Wheat Gluten, Leavening (Calcium Sulfate, Ammonium Sulfate), May Contain One or More Dough Conditioners (Sodium Stearoyl Lactylate, DATEM, Ascorbic Acid, Azodicarbonamide, Mono and Diglycerides, Monocalcium Phosphate, Enzymes, Calcium Peroxide), Calcium Propionate (Preservative). CONTAINS: WHEAT.
100% BEEF PATTY: Ingredients: 100% Pure USDA Inspected Beef; No Fillers, No Extenders. Prepared with Grill Seasoning (Salt, Black Pepper).
]]>
SiS founder Tim Lawson didn’t spend long nestling on a bed of notes after selling the company for £8 million in 2011. His academic mind guided him back to university where he researched for his most recent venture Secret Training - a company that’s ‘about marginal gains, not profit margin’, and it’s £1.75 sachet price tag isn’t prohibitive. Key to these marginal gains is the inclusion of rice starch. This offers slightly slower-releasing energy but also adds a smooth texture. That rice starch is accompanied by fructose and maltodextrin for a more rapid hit and 22g carb delivery. It’s also one of the nicest tasting here thanks to the ’20% of real fruit’ in it’s recipe. It’s also the only one to include protein - 200mg, to be precise. Research has shown that this could stimulate the repair process earlier, resulting in better gains.’
]]>10th June 2016 - Road.cc Energy Gels review
Stealth Energy Gels deliver an impressive energy boost and are some of the nicest tasting nutrition I've used over the years. They use mostly natural flavourings and sweeteners and aren't overly sweet and sickly like a lot of other gels on the market. In fact some of them, the Citrus and Lemon & Lime, are a touch on the bitter side – which for me makes a refreshing change.
The range is produced by nutrition company Secret Training. At the helm is ex-pro Tim Lawson who, as you may know, was one of the founders of SIS (Science in Sport), one of the most well known sports nutrition companies in the UK. This pack gives you the chance to try out part of the range without having to order each individually. With a selection of isotonic, real fruit and caffeine-enhanced gels, there is something for each length ride or race, during or in preparation.
Apart from the caffeine version, the Stealth gels use natural flavourings and sweeteners and, as I've said, aren't overly sweet and sickly. For example, 20 per cent of the ingredients in the Banana version comes from natural bananas and they are even peeled in the factory.
The consistency is like a fruit puree, I suppose, being thick enough to have substance but watery enough that you can take it without water if need be. The taste is, as you'd expect, of bananas – real bananas, though, not a manufactured version.
The Mango & Passionfruit gel follows the same makeup as the Banana version, using a mango, passionfruit, banana and orange juice mix for the flavouring. Again it isn't overly sickly, but actually quite palatable.
Isotonic
The Lemon & Lime, Tropical, Citrus and Forest Fruits are what Stealth calls Isotonic gels, with a very similar ingredients list as the two above above but using natural flavourings rather than real fruit. They also have a higher water content, which gives them a more liquid consistency, and they are designed to be taken without a drink.
For added sweetness, all the Stealth gels above uses stevia, a natural sweetener derived from the stevia plant (Coca Cola uses it in its Life drink).
Caffeine kick
The other gel in the pack is the Berry Flavour, with added caffeine and betaine, which uses elderberry extract for its flavour and man-made sweeteners. Caffeine is often used to give you a boost so this gel is ideal to take before a ride or towards the end when you are beginning to flag a bit. Again, the flavouring here doesn't taste manufactured, though it is probably the sweetest of the lot.
All of the gels use sticky rice starch as one of the ingredients for carbohydrate release, alongside the usual maltodextrin and fructose. The rice starch seems to keep the sugar levels down, as the Stealth Real Fruits have around 5g/100g and Isotonic 1.7g/100g; other brands I've compared that to have 9-10g/100g and above.
Do they deliver?
To test for energy delivery I rode fasted until I blew, before taking a gel, and then rode until I blew again – it wasn't pretty believe me.
Each of the gels kicked in within about 10 to 15 minutes and then lasted for around 45 minutes, at a pretty decent pace, which I think is pretty impressive for a 60ml gel. I did notice a slight kick from the caffeine enhanced gel, with a slight feeling of enhanced awareness when I was really struggling.
The main thing for me, though, is how light they are on the stomach, with no discomfort at all. I got on really well with all of them, thanks to their very natural flavours and lack of sickly sweetness.
Stealth recommends no more than three an hour, and I reckon you could take that many without issue.
They aren't overly expensive, ranging from £1.25 to £1.75 each, especially when considering the performance. Note: by buying them in a bulk pack like this you don't get a discount over buying them separately.
Verdict
Palatable flavours and impressive energy delivery make these gels, for me, a jersey pocket must
]]>Let’s not forget that sunburn is an avoidable injury
Most people are aware of the potential chronic health risks from sunburn, but it is also worth considering that sunburn is an inflammatory condition placing additional stress on the body. This additional stress will compromise the body’s ability to adapt to training.
Prevention really is the best option.
Whilst many options have been used to treat sunburn, researchers warn that there is no way to reverse damage to epidermal cells – (Han and Maibach, 2004)2. In their 2004 review of treatment options Han and Maibach reported that the most effective practical approach to sunburn was to treat the pain, redness and swelling with emollient creams (in an emergency the coconut oil based Secret Training anti chafing cream seems to work pretty well!) and anti inflammatory pain killers.
Recent reports in the press have highlighted a WHICH survey (Fletcher, 2016)3 suggesting many once a day sunscreens lose up to 74% of their effectiveness after 6-8 hours. Clearly this is still significantly more protection that if no sunscreen was applied at all and obviously it is not always practical to stop in the middle of an event to reapply sunscreen! However, a quick stop during training may be worth considering for those long training days, especially when its tempting to chat at the coffee stop for a little longer than usual.
Some practitioners have questioned the use of sunscreen and other topical creams for use during exercise hypothesizing that they may reduce evaporative cooling via sweat. Some support for this stand can be found in a 1984 study which showed that sun screen usage resulted in a higher mean skin temperature, than in a no sun screen condition, in a short exercise test (Wells, Jessup, & Langlotz, 1984)4. Higher skin surface temperatures reduce the temperature gradient between the core temperature and the surface of the skin and may therefore compromise thermoregulation.
In a more recent study however, Connolly and Wilcox (2000)5 demonstrated that the use of sunscreen resulted in a cooler skin temperature, thus increasing the potential for heat loss. Although offering a robust defense of their methodology, which they believe to be superior to the earlier study, they were unable to offer a definitive explanation as to their findings. Interestingly they did note that the amphipathic nature of sun screens (contains molecules with water-loving and fat-loving properties) may result in more water being trapped on the skin and available for evaporative cooling, rather than just dripping off the skin without contributing to cooling.
A similar Australian study was conducted to clarify whether wearing sunscreen could compromise the ability to maintain core temperature in safe limits during exercise. Naughton et al. (2000)6 concluded that there were no detrimental effects to exercise performance or thermoregulation through sun screen usage.
In conclusion, whilst there is limited published research on the effects on sunscreen on sports performance, there is little doubt that sunburn should be avoided. Some sun exposure is beneficial for natural vitamin D production but this is best done with controlled exposure – there is little support for forgoing sun screens for sports performance.
HYDRATION is the other main consideration when the temperature rises.
WE tend to be more alert to hydration during exercise but it is worth remembering that more fluids may be required during the day. Under normal conditions you may be able to complete your evening workout or race with minimum extra fluids. When its hot if extra care has not been taken during the day hydration requirements will be increased not only because of conditions during exercise but because exercise has begun in a more dehydrated state!
Practical Tip
When the weather is really hot try making your energy/hydration drink up the night before and storing in the freezer over night. Whilst you may have to wait a little while for your first drink this should ensure a good supply cool drink for several hours. This is also a good way of keeping drinks cooler for longer when stored in a thermal cool box or bag.
References
Tour of Yorkshire Selection
Russell Downing
Conor Dunne
Chris Lawless
Steve Lampier
Tom Moses
Graham Briggs
Steve Williams (U23)
Ali Slater
Team Manager John Herety admits it will be a tough race and although the opening stages are billed as sprint days he noted that local knowledge will come in handy on the lumpy narrow roads.
"There are big teams who will be looking to take the overall, the race has grown and its a star studded line-up. We want to upset the apple cart, we want to get in a breakaway on stage 1 and 2 and be visible and win sprint bonus points. Then focus on supporting young rider Stevie Williams on stage 3. Stevie has shown this year in the Tour of Taiwan and Tour of New Zealand he has the ability, even at 19 years old, to climb mountains and attack" - John Herety, Team Manager.
JLT Condor p/b Mavic boast three riders from the region, Russell Downing, Tom Moses and Graham Briggs. Yorkshire star and team rider Ed Clancy, MBE was not selected to ride the race as he continues his rehabilitation following a career threatening back injury. "Ed rode his first road race in seven months last weekend, and performed really well. It was a very tough decision not to select him." explained John Herety.
Yorkshire based riders Tom Moses and Graham Briggs from the squad shared their excitement about the forthcoming race:
"Nice to be back on familar roads on stage 1, last year it was a big advantage knowing exactly what's coming up and having a home crowd" - Tom Moses. Keighley, West Yorkshire.
"It's all about stage 2 for me, finishing in my home town is going to be amazing and I know the effort the town and the surrounding villages have gone to - it's going to be very exciting." Graham Briggs. Doncaster, South Yorkshire.
TV Live - ITV4 & Eurosport everyday 14.00-17.00 (GMT)
]]>You will likely already know that Secret Training creates and supplies sports nutrition products made by athletes, for athletes. But you may want to know more about the different types of products we supply and how they help you.
You may also want to know whether our products will help you in your specific sport or discipline. If that’s the case, our Secret Training Product Picker can help you narrow down which of our products you need and when you should use them.
Launch the Product Picker below.
]]>The team makes their professional debut in 2016, coinciding with the launch of the UCI Women’s World Tour. Not wanting to limit themselves to a single discipline, the team will cover road and criterium; right through to time trial and track racing. So they will certainly be keeping very busy – it’s already clear that these ladies don’t stop much!
Perhaps their aims can be most clearly defined as threefold, these are as follows:
When talking about the new partnership recently, Secret Training Founder Tim Lawson expressed his sincere excitement, saying, “When we heard about the Podium Ambition challenge of qualifying for the World Team Time Trial Championships we knew it was a team we wanted to support with that mission. The team has some of the UK’s leading riders on both road and track and are known for developing riders through a strong work ethic and support network. We are looking forward to continuing to grow our brand alongside the growth of this team.”
And the girls are just as excited about the new partnership, most notably Amy Gornall who we have supported for the last year, following her incredible progress on the UK cycling circuit.
Amy says, “I have been supported by Secret Training for over 12 months now and was delighted to hear of their involvement with Podium Ambition. The products suit me down to the ground and ensure I am both fuelled for tough training and racing, as well as supporting my recovery.”
And even though the season has not yet begun, the partnership is already well underway. On a recent training camp the team sampled our STEALTH range across their training and recovery, in different conditions, and for varying sessions.
As any cyclist will know, nutrition is a fundamental component to any regime, and no one recognizes this more than Podium Ambition rider Dame Sarah Storey. She says, “Secret Training have created their products based on first-hand experience of nutrition demands. Tim designs and develops products he is using himself so as a team we know there will be no stone left unturned in finding the best ingredients for the products we will use.”
She continues, “In addition we will be working to provide feedback to Secret Training from a female athlete perspective and this will benefit the other customers of the brand in having confidence they are buying a brand that works for women in sport at the highest level.”
It is clear that the team ‘means business’, and will certainly be taking the 2016 cycling circuit by storm. We are very honoured to be a part of this exciting journey, and look forward to working with them across the next twelve months. To find out more about the Podium Ambition Pro Cycling Team visit their website, or follow them on social media - @PodiumAmbition.
]]>For a cyclist, it's always nice to ride the bike full gas for a while, and I was lucky to be able to link up with some very fast friends and we finally won the National Team Pursuit Championships (thanks Bongo, Adam and Jake).
This really made up for a previous attempt when we almost won, but I touched a wheel as we were about to make the catch and broke my back instead. If you really want to know how to snatch defeat from the jaws of victory, the whole thing was caught on camera: https://www.youtube.com/watch?v=L15c4rHDZ1A
BACK TO THE RESEARCH
Having finally won a stripy shirt (surely there must be easier ways?!), it was back to the library. I came across some research that made me think: "Might it be possible to use sticky rice starch to make an advanced isotonic energy gel?" I wondered if, with the right technology, we could make an isotonic energy gel without an artificial sweetener, multiple transportable carbohydrates and more energy per gel.
I decided to link up with my brother-in-law, who I’ve worked with before when we developed the first isotonic energy gel and a few other patents at our old business. Over the summer, things started to progress quickly, and we developed a new production process and plant. It wasn’t all smooth sailing, though. At one point we appeared to have made an energy bar – not a bad bar to be honest, but a bit difficult to eat when it's in a gel wrapper!
When you are working with new ingredients and processes you have to expect setbacks, but half the fun can be solving these kind of problems and learning from them. We have been working full gas to develop the range since the Tour came to the UK last year.
We are lucky that, because we have made some great innovative products in the past, both athletes and suppliers want to work with us. We have received support from the technical departments of some huge companies, especially because rice starch has not been used in energy gels before, despite there being some really interesting research in that area.
WORKING WITH TINKOFF-SAXO
We have also worked with lots of domestic athletes during the development process, but what really got us moving was when the guys at Tinkoff-Saxo asked us to develop for them a better energy gel. They are a fabulous team to work with because they want to be the best cycling team in the world, and have put in place a great technical support team to share ideas and facilitate feedback. Early prototypes were being used at the Vuelta last year and we have continued to develop the gels and, more recently, a super hydration drink.
Early prototypes were first seen under the STANP label.
In the future we will use the STANP packaging for prototypes and will hopefully make them available to people who just can't wait until we have finalised more retail-friendly packaging. Look out for new flavours of real fruit gels and protein gels in this format real soon...
MOVING FORWARD
At first, our primary focus was to make the best energy gels possible, starting with an advanced isotonic energy gel and then seeing what we could do with real fruit/rice starch combinations. I call this our old school/new school gel as it combines bananas (organic, fair trade bananas peeled in our factory) and our sticky rice starch base from the isotonic energy gels. By processing the fruit quickly under a vacuum and packing it off under nitrogen, it preserves the nutrition and the taste of the fruit. The first one was banana, but we have new flavours coming very soon.
Having made energy gels to the satisfaction of the Tinkoff-Saxo team, they then asked us if we could make an improved hydration drink, so we set to work. This hydration drink has now been developed and the team are using a prototype recovery/protein range, although it may take a little while before this is available.
For us, the focus is to do things a little differently than what is currently available. We are more interested in the consumer’s marginal gains and maximising performance than in squeezing out the maximum margin for a mass market.
Hopefully, sufficient people will appreciate what we are trying to do and we will be able to continue exploring more ways to help people achieve their performance goals. Either that, or I’ll have more time to ride my bike...
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