ATHLETES LISTEN UP: When you train you have to adequately fuel. When you train more, you have to EAT MORE. Food=fuel. Fuel=adaptation. Adaptation=Performance. 3 new studies showing aspects of fueling related to bone health, injuries, over-reaching & performance. See below.
For those that read sport science textbooks please read this (an email I just sent, now blinded) - as most times the content is developed off the backs of experts, who do it for free, and then give up copyright. The scientific publishing industry model has to change.
Are you kidding me? Who gets into Science magazine (w/ insane impact factor) with a sports nutrition review?
@LouiseMBurke
&
@JohnAHawley
author an amazing review that will hit the masses of science. Great overview & required reading! OPEN ACCESS:
For unfortunate reasons there is a lot of communication the last few days on body weight, body image, physical health, mental health & performance. Unfortunately, there have been a lot of misconceptions, and logical fallacies, about body weight & performance-some of my thoughts.
For years "lactate" has been the devil. It's not! Correlations w/ fatigue aren't causative: if you read anything today, please read this: . (now associated acidosis (pH) is another story, and also controversial, but it's not lactate!).
to any/all of football friends, Usain Bolt hasn't raced in nearly 2 years, 32 years old, and most recent tweets are about partying, runs 4.22 40 yard NFL Combine to tie fastest time ever.....in sweats and sneakers.....
There are some publications you are just especially happy and proud of – a real team effort and finally published today: 42 world-class female runners training, injuries and performance outcomes before, during and post-pregnancy.
@MSSEonline
The onslaught of software facing the modern sport scientist (as collected by
@smartabase
). Interesting that I still do most of my athlete programming using a bespoke spreadsheet made live into Teams...
Are there overlaps between overtraining and
#REDS
? Is much of overtraining just a product of under fueling, and should actually be diagnosed as
#REDS
? 30 pages & 265 references later, proud to present this new
@SportsMedicineJ
review:
OPEN ACCESS! Must read if you work in sport. The Australian Institute of Sport (AIS) and National Eating Disorders Collaboration (NEDC) position statement on disordered eating in high performance sport - great work to this team:
2:01:40....what did we just watch? Phenomenal - history made - 1:17 seconds on the old WR. This is out of sight. Given how long he ran alone, I think this is actually a better performance than the
#SUB2
race.
Do you know how hard it is to pace a marathon? It is so much harder in the heat.
@MalindiElmore
was 1:15:29 first half and 1:15:30 second half!!!
@tasha_wodak
basically the same! Both went in ranked over 50th, and came out 9th and 13th.
@AthleticsCanada
@TeamCanada
supercomputers really are just as powerless as humans at predicting injuries based on running form...maybe we [need] to stop arguing about footstrike and cadence and shank angle...and just agree to take a rest day every once in a while.
@sweatscience
#AMEN
I love both Athletics (Track & Field) and professional cycling. Well, this year, at
@LeTour
we have a sub 4min miler turned pro-cyclist, and Canadian,
@rusty_woods
- best of both worlds! Great article (and photos) on Mike here:
1/ I thought I would wait until Doha 2019 World Champs were over, before giving my thoughts on the hot weather – as having been here, working with athletes on the front line, gives me a unique perspective.
A thread: In no particular order, 21 research papers that influenced me in 2021 (many more did as well, just no room :)). I'll try and capture some of the authors Twitter handles as well (but am missing many, sorry). Here is to a great 2022!!!
again, the explosion of "technologies / gadgets" has outstripped our scientific ability (time to keep up) to validate. Exceptional paper here, showing less than 15% of technologies are actually validated. Know what you're measuring!:
I'll say it again - this is the best Olympic village food I have ever had (and I've been to a few of these). So much selection with great food hygiene and such positive and happy servers. Kudos to
@Tokyo2020
Must be some biochemist cycling fans, as just saw the ATP -> ADP + Pi hydrolysis reaction chalked on the road at
@Il_Lombardia
. Although they are missing the "Pi" that comes off with ADP.
please take the time read this!!! We will also have data out soon showing 4.5X higher stress fractures in athletes who are under fueled, this article is well-research, well-written and spot on, thank you for sharing
@bobbsclay
!
It's Canadian Thanksgiving. I am thankful for family, friends and a great job/life. But, I also got super sick this week with an infection (i'll be OK), and I'm so thankful for the Canadian Medical system. In 4 hours, 2 types of IV antibiotics, X-Ray, CAT scan, and zero bill.
I have long used, and been a fan of, the session RPE scale with athletes. Here Foster et al. have a great review on the 25 year history of sRPE - with some great figures showing how effective it can be. Did I mention it is free to implement?! ;)
1/ A thread: I've been asked a lot over the last few days about our heat adaptation protocols for Tokyo 2020 - the hottest Olympics ever. So a few thoughts...
STUDY: Long-term senior athlete sport success is facilitated by extensive childhood/adolescent multi-sport practice, relatively late start in the main sport, gradual initial progress, and only moderate childhood/adolescent specialized main-sport practice.
Unpublished data!!! -
@LouiseMBurke
gives us a glimpse into elite racewalk study Supernova 2 - and shows High carb training resulted in a significant 4% improved 10km race, ketogenic group went -3% worse (significant) and periodized carb 2% improvement (non-significant).
Check this out. Pretty much every single runner, except the winner
@EliudKipchoge
, basically had a distance to exhaustion approach in today's men's marathon. How do we best mimic this in research study designs? Time trials not always the best approach IMHO.
What really is periodized nutrition? First publication of 2019: Proud of this periodized nutrition framework review with
@LouiseMBurke
&
@JamesyMorton
-
Aging gracefully is not that hard - exercise, eat well, don't smoke, limiting alcohol intake + lots of sleep. Great paper on the set-point theory of aging of masters athletes, open access:
my estimated weighted RPE based analysis of Eluid Kipchoge's training leading into the Berlin Marathon (August/Sept) via - some interesting analysis / insights.
#basics
#hardBUTsimple
UNREAL....
@MalindiElmore
breaks CDN record by over 2' for a 2:24:50. Also sets CDN records for 25km, 30km, 35km and 40km en route. Un-freakn' believable Malindi!
@AthleticsCanada
JUSTIN GATLIN 100M WORLD RECORD 9.45!!!!! (Wind Assisted) - I’m not sure how this is much different than what we saw earlier today...why not run down a mountain?
Huge room cheering and crying see
@EvanDunfee
earn his bronze in the last few hundred meters! That is one tough race - to stay in it - right until the last 500m!!!! It has been challenging in Sapporo - congrats to the entire team!
@AthleticsCanada
@TeamCanada
@csipacific
Been waiting a while for this knee surgery (meniscus arthroscopy) which I got today. I haven't been able to do something I love (run) for nearly a year. Apparently surgery went well - so fingers crossed I can rehab slowly to running again by this fall.
🇦🇺 Sinead Diver smashes the Australian marathon record with 2:21:34 in Valencia.
The Irish-born athlete turns 46 in February and her previous best was 2:24:11.
So great to see these women re-defining public biases of age "norms" (based on old data). In the least year we've had a 41y old get top-10 at Worlds (
@lyndsay_tessier
) and a 38y old (
@tasha_wodak
) and 39y old mother of 2 (
@MalindiElmore
) break the CDN half and marathon records.
STUDY: a short afternoon nap improves endurance performance in runners that obtain less than 7 h night-time sleep = naps help when tired, but get a good long sleep at night first and foremost:
Really proud of this extensive (19 pgs!) contemporary altitude periodization review in Sports Med for elite endurance athletes. It took a few years, but it was worth the wait, w/ world-class co-authors
@inigomujika_en
@AvishSharma5
- free online access:
It's days like today (hearing of Kiprop's positive) that I think back to 1500m final's such as 2008 Olympics in Beijing and how badly I feel for
@nickwillis
. First Ramzi positive and now this BS. Pictures tell it all - an important moment tainted for Nick.
Ovulation is the gold standard for menstrual status assessment – even better than menstruation on its own. This is an important facet of prevention of Relative Energy Deficiency in Sport (REDs). See infographic, full clinical protocol here:
Final paper accepted in 2018: Successful mid-D pacing at World & Olympics. 800m & 1500m have pacing signature. "Pacing variability was high compared with WR's (CV: 5.2-9.1%), showing that athletes need to be able to vary pace and cope with surges."
Twitter-help me out. I love reading endurance based books (running, cycling, triathlon, ultras, Everest etc.)- from sport science, to biographies to fiction. Any suggestions on great reads? (old or new or obscure, as I would have all the normal mainstream books already) - thanks!
I've just realized I've hit 100 publications. I am truly humbled. It wouldn't be possible without amazing mentors & students. Biggest collaborators include
@LouiseMBurke
(19 papers);
@mackinprof
(13);
@JohnAHawley
(11);
@LSpriet
(11);
@Jeukendrup
(7) - sincerely thank-you!
1) It's a shame when main-stream media tout the newest diet fad for elite athlete performance without any direct evidence to support it (beyond correlations, which are omnipresent in nutritional epidemiology).
@mackinprof
@EricRawsonPhD
@LouiseMBurke
really proud of this new paper with
@IdaHeikura
@LouiseMBurke
et al.. in world class runners: amenorrheic and low testosterone runners have 4.5X more bone injuries and up to 10X more days lost training than controls!
The concept of "expert" seems nearly lost, especially when it comes to nutrition. Everyone eats - but does that make everyone an expert on nutrition? Would you take cardiac surgery advice from someone who did not go to med school? Be weary of self-proclaimed nutrition "experts".
Real world example of how Relative Energy Deficit in Sport (RED-S) limits performance. Amenorrheic athletes have 8.0% lower HBmass than eumenorrheic. Yet, many spend thousands of dollars to go to altitude for less of an HBmass increase. Adequate energy=more optimal blood health.
Kudos to about half of our
@AthleticsCanada
sport medicine and science team. These folks work their tails off. 8 to 10h / day in the heat and finishing each day about midnight and starting again early! We also represent
@csipacific
and
@CSIONTARIO
.
Wow, another study showing low carbohydrate availability (without an energy deficit) is more deleterious (at least short term), than low energy availability - this time on markers of bone turnover.
@NikitaFensham
@IdaHeikura
@LouiseMBurke
@DrKateAckerman
Really proud of this case-study, 9 yrs in the making: Periodized body comp approach over 9 years in world-class female middle-distance runner- how to optimize health and performance:
Honored to be part of the
@iocmedia
consensus meeting on Relative Energy Deficiency in Sport (
#REDs
) over the last few days at Olympic House in Lausanne, Switzerland. Stay tuned for new Clinical Assessment Tool and updated consensus papers coming soon in
@BJSM_BMJ
in early 2023.
Yes - even Olympic trained athletes can get hit HARD with COVID19- if you need any evidence as to why you, as an athlete, do not want this, read. Be patient, be safe, have good protocols -
Anyone that has every worked with me on any training monitoring/tracking will know how much I love ratings of perceived exertion (RPE) along with an external load metric - this huge data set-shows how great this simple approach can be!
Much recent discussions on elite female runners, pregnancy & performance. Data I've collected in 10 elites. 1 year of maternity leave is mythical, as (on avg w/ large error bars) significant injuries & decreased performance. Year 2 = completely different story & worth investment!
ME: so I'm getting up int he middle of the night to watch the Berlin Marathon. FRIEND: Are you nuts? For a marathon? ME: Would you get up to watch the superbowl if in the middle of night? F: You bet! ME: This is our superbowl!
there is a lot of mis-information about menstrual cycles & performance-lets stick with evidence. New meta-analysis (n=51 studies) on menstrual cycle status/phase and performance outcomes - too variable for strong outcomes = individualize! OPEN ACCESS!
The
@bostonmarathon
results are unique this year. But, after seeing this meticulous preparation by
@kristaduchene
& team, and background context, her third place finish might not be surprising. I'm proud to have worked w/ her,
@realdst
& entire
@Speedriver
group over the years.
Did we just witness the greatest single day on the roads for Canadians in history? 5 women <1:12 in half marathon, 2 men <62:20 and a 2:24:50 marathon! 2 CDN Records.
@AthleticsCanada
Serious selection of sauces, spices and condiments at the Olympic Village. Honestly, I would say thus far the food at the Tokyo Olympics has been the best of any Games I've been to.
Study: Nutrition professionals (RD's) demonstrate greater knowledge than Registered Exercise Professionals - with implications on scope of practice. Just like you wouldn't go to anyone for heart surgery, don't get nutrition advice from non-professionals:
I've experienced this positive outcome many times...in athletes that are willing to take a risk (their words) and shift their relationship with food. Food = fuel and fuel = performance. Great article:
Crisis of confidence averted: Impairment of exercise economy and performance in elite race walkers by ketogenic low carbohydrate, high fat (LCHF) diet is reproducible
WOW! Another example of why Mother Nature knows best- even Ibuprofen has profound side effects-600mg/day of ibuprofen for 1.5 months induced conditional hypogonadism in men via a 23% decrease in free testosterone/LH ratio. Don’t pop pills indiscriminately!
Outstanding
@ACSMNews
Wolffe Lecture by Prof Stuart Warden. Running is not that osteogenic, adapts very quickly within a single run and early specialization in running increases risk of BSIs. Multi direction sports, jumping and strength work all required.
and this is why
@nickwillis
is a class act, and part of the many reasons he has survived and continues to flourish in our sport for many years - athletes, please try and find intrinsic reasons to do this sport, like Nick:
OPEN ACCESS: I'm very proud of this study w/
@IdaHeikura
@LouiseMBurke
et al. n=59 VERY elite runners! Males & females w/ makers of low energy = 4.5X more bone injuries and 10-fold greater days missed due to injury. MUST reading for athletes & coaches!