Master athletes (40 years and over) can attain similar levels of fatigue resistance, muscle mass, strength and power to younger individuals. This helps to delay the onset of many adverse health events associated with ‘normal’ aging. Nonetheless, despite the impressively high level of performance in Master athletes, musculoskeletal deterioration remains somewhat inevitable with advancing age.…
Protein synthesis underpins adaptations of muscle mass, muscle strength, and all other adaptations to training. Protein quality can be an important factor to increase protein synthesis. The amount of Leucine contribute to the degree in which a protein source can increase protein synthesis. A higher quality protein will do this more effectively. Protein sources with…
Lately you will undoubtedly have seen it once in the media: (the hype) about collagen! You can get a tight skin and it is a miracle cure that we should all use? What is Collagen? Collagen is the most abundant protein in the body. It has countless functions and you can create it yourself. But…
This article explores the different energy systems behind the training zones. The different systems will be described from small to large. All systems are trainable, which means that they can all improve when training is done in the different training zones. ATP ATP stands for Adenosine TriPhosphate. A mouthful for the non-chemists among us, but…
When we excercise our muscles can grap to different energy systems to make our muscles contract : Fat Glycogen (carbs) with O2 Glycogen (carbs) without O2 ATP Energy system Time active Excercise intensity Fat days.. low Glycogen with O2 several hours moderate Glycogen without O2 several minutes high ATP 10 seconds very high The four…
Carbohydrate intake during exercise can enhance endurance exercise performance. The recommendation is to consume 30-60 g/h carbohydrate for events lasting 1 – 2.5 h and for events over 2.5 h up to 90 g/h. If more than 60g/h is ingested it is important to realise that the type of carbohydrate that is ingested is critically…
In the last three years we helped a lot of triathletes with their optimal nutrition strategy towards half distance and full distance ironman triathlons. In the spring of 2017 we introduced the NutrID Kerosine (ratio 2:1, ratio 3:2 and ratio 1:1). The three different ratios stand for three different carbohydrate intakes per hour. Ratio 2:1…