Author: Nutrition 4 Fighters

Following the recent post on creatine, today’s piece is going to look at another science backed means by which to improve your athletic performance.

There is a wide and wonderful selection of products promising to improve your athletic output, but very few supplements are actually evidence based to show consistent and robust improvements. One which does however demonstrate this across the board, is caffeine.

Why supplement?

For the athlete, at its very basic level, performance outside of technical competence means excelling in endurance, speed and strength. What is particularly appealing about caffeine is it actually has a pretty far reaching effect on each of these different qualities.

Caffeine is a stimulant that effects cognitive functioning. It improves neuromuscular function, vigilance and alertness, as well as reducing the perception of exertion during exercise. These improvements are seen across endurance based situations, (running, cycling, swimming,etc), and short term sub-maximal and/or repeated sprint tasks.

Timing

As in all posts, I do like to give a nod to combat sports performance. In a recent podcast, a well respected performance nutritionist working with pro boxers discussed using caffeine prior to a fight. He’ll give his fighters a coffee or caffeine shot, 30 minutes before the fight. Then the same 10 minutes before they enter the ring.

The above strategy appears logical when considering blood levels rise and peak approximately 60 minutes after ingesting. A men’s professional boxing match at the top level is between 10 and 12, 3 minute rounds with 1 minute breaks between. This strategy would allow for cognitive enhancing effects early on in the fight, whilst ensuring the significant ergogenic effects from peak caffeine blood levels will be realised towards the end of the fight. This should occur exactly around the point that glycogen levels and dehydration could all be taking a toll on the fighter’s performance

The above strategy can be adjusted in line with any other chosen disciple, by purely doing the calculations of 60 minutes being peak blood level presence and relate that to where in the competition the athlete will most benefit from a higher perceived level to exhaustion and greater cognitive functioning.

Dosing strategy

In regards to dosing, 3-9 mg of caffeine per kg of body weight (bw) has shown a ergogenic effect on endurance exercise of 1 to 2 hours and exercise around 100% of vo2 max that lasts approximately 1-5 minutes.

With sub maximal and repeated sprint tasks, look to initially work with the 3-6 mg per kg of bw range, 50/60 minutes prior to exercising. A more practical strategy for longer endurance events of 90 plus minutes maybe to work with lower doses closer to around 3mg per kg of bw. This should be consumed between 15 – 80 minutes during the event and keeping in-line with the research, taken alongside a carbohydrate solution beverage.

Doses above 9mg per kg of bw do not appear to increase performance benefits and could raise risks of negative side effects including nausea, anxiety and insomnia.

Caffeine Anhydrous

An effective method for ingestion is using caffeine anhydrous, a super charged alternative to a standard caffeine pill. After harvesting, caffeine is extracted from the plant matter and dehydrated. This produces a highly concentrated caffeine powder termed caffeine anhydrous. It will hit the bloodstream much faster than just a plain caffeine pill so consider this in regards to your timing of ingestion.

Final Thoughts

We’ve basically focused exclusively on taking caffeine pre exercise to enhance performance, Whilst also touching on taking during exercise. However, caffeine is also a powerful substance to include post workout and has been seen to support glycogen resynthesis in the muscle and liver post exercise. Therefore don’t be shy to add a coffee to your post workout shake.

Although contradicting evidence exists, on balance it dosnt appear necessary to practice caffeine withdrawal to get a better sport performance effect from supplementing pre exercise. With this in mind, do experiment to see what works best for you.

In closing, what’s important to note is that the effects of caffeine are highly individual due to your genetic makeup. As seen on the dosing strategies, the range is fairly significant in what represents the best “effective dose”. With this in mind, just be mindful of where start with your experimentation and probably best to air on the side of caution, your sleep could thank you for it.

Today’s short post will look at the performance enhancing effects of supplemental creatine. I’ll detail how it improves your performances and in what specific sporting contexts it’s best placed. I’ll detail a dosing strategy and lastly, touch on considerations for weight making athletes and lastly, how creatine can even support your brain health.

When I refer to creatine in this post I am referring specifically to creatine monohydrate. Although you will find other brand alternatives, all the research indicates creatine monohydrate will meet all your performance goals adequately. Of particular importance, it is also the most cost effective of the creatine products on the market.

Performance

Performance enhancing is a fairly generic term, so let’s define in what context creatine can actually help you perform better. Creatine can acutely enhance performance of sports that require repeated high intensity exercise. Such examples include football and other team sports, power lifting, short & middle distance running and many combat sports.

Creatine improves recovery in short recovery periods between repeated bouts of maximal exercise. It is speculated it can also act as a buffer within the muscle (from muscle acidity), therefore delaying fatigue. Research also indicates creatine leads to improvements in muscular strength, force production, (or torque) and can lead to greater gains in lean muscle mass.

Although there is some differing papers, generally research does not suggest an improvement for endurance performance from creatine supplementation.

Non meat eaters

In its natural form, creatine is found in meat, fish and poultry products. Therefore supplementing with it can be especially important for vegetarian and vegan athletes.

In fact the biggest performance benefit will be seen by those who don’t consume much creatine containing foods such meat and fish. Vegetable sources are low in comparison. Herring is highest at 0.65-1.10g per 100g with salmon & beef next highest at 0.45g per 100g.

Dosing

There is some discussion around when to best take your creatine, especially from gym bros! It seems that post workout though is the optimal timing. However, in reality creatine works only when muscle is saturated by it, therefore consistency is far more important than timing in order to get a training effect.

Here is a best practice strategy when starting creatine supplementation;

– Creatine loading phase of 20g a day split into 4 doses of 5g throughout the day, for 5 days.

– Maintenance dose of 2g daily.

– Maintenance does can increase from 3-5g but watch weight gain.

The research does not support concerns regarding long term use, so don’t feel a need to cycle off. It could also support maintaining your lean mass during off season or times of reduced training such as when injured.

Optimising

As noted, post workout seems the optimal time to consume creatine. Total muscle creatine can be increased when consumed in a solution with simple carbohydrate. Protein and carbohydrate solution also seen to enhance muscle take up via insulin stimulation.

Weight making

I have a particular interest in combat sports where reaching a predetermined competition weight is often essential for competing athletes. This though is relevant for a number weight category sports.

When consuming creatine, changes in body composition can result from an increases in intracellular water, stimulation of protein synthesis or decrease in protein breakdown. Although these ultimately have positive benefits, they bring an added layer to consider when ‘cutting weight’.

If the athlete has a minimum of six to seven weeks before competition, and a high amount of weight to loose, they can reduce their daily dosing from 5 to 2.5 g, two to three weeks out. This will ensure optimal benefit for the initial stage of camp and some additional water weight may be lost whilst a continued ,(all be it sub optimal), benefit can continued to be obtained.

If there is shorter notice and the athlete is really struggling with weight loss, stop creatine one to three weeks before the weigh in. It will take four weeks to get to base line levels but a sharp drop in creatine stores happen after just one week.

Regarding loosing weight however, the question is how much weight will cutting creatine actually result in? Potentially this could be around 1% though, which may be crucial for those with a lot to cut. One week cutting (creatine), is probably optimal in regards to cutting some excess fluid retention but not loosing performance enhancing effects.

Lastly, a consideration is using creatine post weigh in, especially when weighing in 24 hours plus, prior to competition. Such instances usually see the competing athlete loosing greater amounts of weight due to the additional time to recover.

Due to its water retention quantities, creatine should be used in the post weigh in phase if the athlete has been using it already. A combat athlete especially needs to consider the importance of fluid retention post weigh in. Try adding between 5 and 10g post weigh in in your hydration protocol. This can help cellular hydration.

Brain health

Lastly, and of significant interest to both combat athletes and those with historical family neuro disorders, there is research that champions creatine for its neurological benefits.

Creatine stores decline with age, but supplements can restore these levels and might even boost memory and intelligence in older people. Some research suggests supplemental creatine may boost memory and reasoning skills in those at risk of low creatine levels due to their diet. It also has potential to help heal from a concussion. When taken at the onset of head injury creatine can reduce the effects of the concussion.

Please let me know your thoughts with a comment! If there’s anything else you’d see to read or see, let me know.

This little treat is a favourite of mine to have in the fridge. It’s a great post workout snack as is a good source of easily digestible carbs via the dates, as well as a great source of protein. The good protein content also makes it super satiating, so not a bad mid morning/late afternoon snack with a cup of your finest choice hot beverage.

The Standouts

A couple of ingredients standout. The unsweetened cocoa powder is a good source magnesium (which can help reduce stress), potassium, and iron. Additional to this, it’s also full of flavonoids. These are nutrients that display antioxidant, anti-inflammatory and antiallergic properties. The flavanols in cocoa are thought to improve nitric oxide levels in the blood, which can enhance the function of your blood vessels and reduce blood pressure

Almonds are a good source of Vitamin E. Vitamin E is a fat-soluble, essential nutrient with anti-inflammatory properties. Vitamin E helps support the immune system, cell function, and skin health. It’s an antioxidant, making it effective at combating the effects of free radicals produced by the metabolism of food and toxins in the environment.

Lastly, protein. Protein is important for pretty much every function within your body. It’s far more than just muscle building that it’s important for, (although that’s pretty damn important, especially as you get older). Whey protein is a great source as it contains all the 9 essential amino acids, which the body can’t synthesise by itself.

Ingredients:

– 227g dates

– 80g ground almond

– 40g Cacao powder

– 80g Greek Yogurt

– 2tbsp coconut oil

– 40g/ 2 scoops of whey protein

– 2 tbsp of toasted unsweetened coconut flacks

Method:

– Melt The coconut oil and set aside.

– Place The ground almonds, cacao and melted coconut oil in blender. Blend contents, scraping down the sides if needed.

– Place blended contents in bowel and add the other ingredients, mixing thoroughly.

– Grease a backing tin and pack in The mixture, pressing into place firmly using a rolling pin or back of a large spoon/spatula.

– Place in The fridge for 1 hour, remove and cut into squares.

Calories

Dates – 600kcal

Almonds – 462kcal

Cacao – 160kcal

Yogurt (full fat) – 113kcal

Coconut oil – 234kcal

Whey protein- 160kcal

Coconut flakes 60kcal

Total: 1789kcal

9 slices = 199kcal per slice

So here’s a recipe to give one of the world’s favourite breakfasts a little lift. You can get as creative as you want with your porridge but I like to add a minimum of these two staple additions; blueberries & plain Greek yogurt. The beauty of this porridge however, comes from the toasted flavour of the oats, a simple but super tasty way to cook them.

The Staples

Blueberries are a great source of vitamins and minerals such vitamin C, K and manganese. These can all play roles in immune function and bone development.

Greek yogurt is a staple as although porridge isn’t a bad source of protein, it’s doesn’t contain all 9 essential amino acids needed for your body needs to regenerate, repair and build. Greek yogurt contains leucine, a branch chain amino acid that’s optimal for muscle protein synthesis.

Lastly, I’m a huge fan of Ceylon cinnamon, primarily as I love the taste. However, it does have some reportedly impressive benefits on balancing blood sugars amongst other things. Have a read hear if you want to know more:https://nutrition4fighters.wordpress.com/2017/11/16/snack-hack-13-ceylon-cinnamon/ . A little pro tip for the British readers is to hit up your local Lidle who sell Ceylon as their standard product. It’s the cheapest spot I’ve found for it by far!

Ingredients:

– 1/2 to 1 full mug of oats (depending on how much exercise you planned that day)

– 1/2 a cup of milk

– 1/2 a cup of water

– Pinch or sea salt

– 1/2 a cup of blueberries (I tend to use frozen)

– 1 to 2 large tsps of (full or half fat) Greek yogurt

– tsp of Ceylon cinnamon

Method:

– Place oats in saucepan and gently heat them dry. Stir for around 4/5 minutes or until you start to smell a toasted aroma.

– Add the water, milk and sea salt, mixing thoroughly. If frozen, also add blueberries at this point.

– After continuing to stir 5 minutes, ensure the oats have fully absorbed the liquid (or at least to your desired consistency). Remove from heat and add blueberries if fresh.

– Empty oats into the bowel. Add another splay of milk if you desire. Add the Greek yogurt and sprinkle the Ceylon cinnamon.

Calorie Options

Heavier option:

1 cup of oats – 389kcal

1/2 cup full fat milk – 75kcal

1/2 cup blueberries – 43kcal

2 tbsp full fat Greek yogurt – 30kcal

Total 536kcal

Lighter option:

1/2 cup of oats – 195kcal

1/2 cup of semi skimmed milk – 58 kcal

1/2 cup blueberries – 43kcal

1 tbsp of 2% fat Greek yogurt – 11 kcal

Total 306kcal

Here is an absolutely delicious little snack treat. These non bake peanut butter slices are just as good for the kids as it is for a pre or post post workout snack. They’re also a pretty healthy alternative.

Chickpeas are the ingredients that probably stick out a tad here. As well as being a good source of different micronutrients such as magnesium & potassium, they’re also a great source of fibre. A particularly good reason though to have them in your diet is that chickpeas are high in protein and make an excellent replacement for meat in vegetarian and vegan diets.

Ingredients

– 1 can of chickpeas

– 100g peanut butter

– 80g honey

– Tbsp of coconut/almond/cows milk

– 3/4 of a tsp baking soda

– 2 tsp vanilla extract

– 2 tbsp of cacoa nibs

– Pinch of sea salt

– 2 tbsp of cacoa nibs (optional)

Method

– Drain chick peas

– Blend all the ingredients together. Now stir in cacoa nibs if using.

– Grease a backing tray and layer in the blended ingredients, patting it down till smooth on top

– Place in preheated oven at 175c for 20 mins

– Remove and allow to cool. Once cooled, place in fridge for around an hour, (if you are able resist that long…).

– Slice into squares and tuck in 👌

Welcome back to a long overdue post! Today is a recipe that although perfect for the athlete, will also suit anyone in need of something on the go.

The athlete’s breakfast loaf has a healthy combination of carbohydrates, protein and fat. Although it may take a little time to prepare the day before, it’ll definitely save time in those morning rushes and ensure you get some nutrients in you first thing.

Ingredients:

350g oats

2 Bananas

200g Greek yogurt

2 tsp of baking soda

1 handful of walnuts

1 handful of dried fruit

1 handful of mixed seeds

Method:

– Blend the oats by themselves in a mixer

– Combine all dry ingredients in bowl and mix together

– Combine wet ingredients with dry ingredients and mix thoroughly

– Place mixture in grease paper lined bread tray and pat out evenly

– Cover tray with grease proof paper

– Cook in oven at 175c for 60 minutes

– Remove, tun over and cook for another 15 minutes

– Remove, allow to cool and enjoy!

Another jaw dropping recipe here to tease the taste buds and not batter the bank account. These little beauties have the grand total of 3 basic ingredients, although I do like to add a 4th by way of the ‘chocolate chips’.

I’ve used peanut butter but if you are following a strict paleo or low carb diet, or just don’t tolerate legumes to well, swap out for almond butter or a nut butter of your choice.

Ingredients

– 1 cup of peanut butter

– 1 large egg

– 1 to 2 tsp of honey

– 1 tbsp of cocoa nibs

Method

– Blend peanut butter, & honey together till an even consistency.

– Remove and mix the cocoa nibs in with a spoon.

– Grease an oven tray and measure out 1 inch dollops for each cooky. Now press each one to flatten out using a fork.

– Place cookies in preheated oven for 12-18 minutes at 180 degrees. Remove and if all cookies are evenly cooked, allow them to stand for 5 to 10 minutes to cool.. 👌

Today’s post is for optimising your post workout rehydration. Rehydration after exercise is just as important as hydration prior. It’s critical for your recovery and performance, whether that be performance in cracking on with your day or performance for your next planned workout.

You can start to experience a performance dip at just 2% dehydration. Relying on your thirst mechanism certainly won’t optimise the simplest but yet arguably most important performance enhancer – being hydrated. That’s why it’s important to ensure you continue to sip water both prior and during exercise.

In planning for your hydration strategy, an important thing to be mindful of is it’s not just getting liquid into your body, it’s how you ensure your body holds on to that liquid. This is especially important if your training early and have to get on with a busy day, or training late and about to embark on complete fasting period or 7 plus odd hours (aka – sleep!).

So without further ado, this is a simple but effective recipe you can make up after any workout.

Ingredients:

1. 400ml filtered water

2. 0.5 tsp of Sea / Himalayan pink salt

Salt is essential for replacing the electrolytes sodium and chloride that can get lost through sweating it out during a hard session. Electrolytes are the minerals your body needs for many basic functions.

Adding a small amount of a quality salt source is both essential for post training as well as post sleep.

3. 2 tsp of Chia seeds

Chia seeds can help to absorb liquid. They are also a source of electrolytes calcium and potassium. In adding them to the mix you’re further supporting your muscles to function. This is achieved whilst also supporting to keep precious water in and not just letting it pass straight through by way of urine.

4. 1 tbsp Lemon juice

Lemon juice is great to aid digestion and prepare your gut for the meal you’re going to replenish it with later.

5. 1 tsp of Honey

Ok, this one is optional. I would base it on the severity of the workout rather than taste. If you’ve been out of breath and raised a good sweat, that’s a fairly good indicator.

Honey has a high glycemic load meaning it will hit the blood stream fast and be transported to the liver and muscles, where it will be stored as fuel (glycogen) which you can access at a later point.

Welcome back to the super tasty and affordable recipe series! Today’s little gem is another grain and sugar free sweet treat.

I do have to add that to avoid hidden calories, as well as to ensure some of the micro nutrient quantities, please do spend the little extra and get proper cocoa powder rather than the sugary cheaper alternatives.

Ingredients:

– 2/3’s a cup of peanut butter

– 1 medium banana

– 1 & 1/2 tbsps of coconut cream

– 2 heaped tbsps of cocoa powder

– 1 large egg

– 1/2 tsp of bicarbonate of soda

Method:

– Pre-heat oven to 180 degrees

– Combine all ingredients in the blender, blending on low setting until an even consistency

– Fill cup cake tray to between half and two thirds for each cake

– Place in oven for between 12-15 minutes

– Allow to stand for 5 minutes and 👌