Vitamin D Expert: The importance of Sunlight and much more!

9 CRITICAL Supplements for 45+ Female Runners

In this video, Shona Hendricks, a sport scient from the university of Pretoria, breaks down how supplements like collagen, protein, creatine, vitamin c, zinc, probiotics etc. can help a female runner in menopause. 

If you are interested in Shona's training programs for female runners after 45, please check the link.

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Studies on Creatine

 

Creatine and RA

https://pmc.ncbi.nlm.nih.gov/articles/PMC8839648/#abstract1

Oral Creatine supplementation: a potential adjunct therapy for RA patients 

https://www.wjgnet.com/2220-3214/full/v4/i3/22.htm

Muscle weaknes in R A 

https://pmc.ncbi.nlm.nih.gov/articles/PMC5605300/#s0045

Science Fact or Science Fiction? Lactic Acid Buildup Causes Muscle Fatigue and Soreness

 

https://www.pfizer.com/news/articles/science_fact_or_science_fiction_lactic_acid_buildup_causes_muscle_fatigue_and_soreness

The Science of Ultra-Trail Running Nutrition

Baking soda supplementation

 

Dosing Sodium Bicarbonate

Now that the mind-numbing biochemistry is out of the way let’s talk about timing and dosing. According to the 2021 International Society of Sports Nutrition position stand: sodium bicarbonate and exercise performance, single-dose supplements of 0.2 to 0.3 g/kg of body weight show improvement in muscular endurance. For example, if you weigh 70kg, your dosing range would be 14 to 21 grams. It’s recommended to ingest it between 60 and 180 minutes prior to exercise in a minimum volume of 0.5 liters of water.

According to the same study, multiple-day protocols of supplementation are most effective in doses of 0.4 to 0.5 g/kg of body weight for three to seven days before competition.

Available Formulas

There are a variety of commercial formulations available. The grocery-store-variety baking soda from Arm and Hammer contains 0.6 grams of NaHCO3 per 1/8 teaspoon. Read the labels on baking soda products carefully and choose a product that just contains baking soda. Many products out there contain other additives, such as cornstarch. Also, make sure your product is fully dissolved in the water before ingestion. Drink slowly over 20 to 30 minutes. This may not be the most palatable concoction you’ve ever ingested; refrigeration can help with the taste as well as adding a very small amount of clear fruit juice or fruit-juice-based soda for flavoring.

https://www.trainingpeaks.com/blog/boost-your-performance-using-simple-baking-soda/

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Hydration for optimal health and performance | Stacy Sims, PhD | The Pro...

In this episode, we cover a range of topics related to hydration and its impact on physical performance. You'll learn about the basic biology of hydration, how to determine if you're properly hydrated, and whether water alone is sufficient or if we need to add electrolytes and glucose. We discuss how hydration needs change throughout the menstrual cycle, and how to calculate fluid requirements at an individual level. Dr. Sims shares her research findings and insights from working with athletes, debunking myths about hydration, including the effectiveness of coconut water and the role of caffeine. Additionally, we explore the differences in hydration requirements between men and women, as well as how to optimise hydration strategies for various activities, such as high-intensity interval training, resistance training, and endurance events. By the end of the episode, you'll have a deeper understanding of the science of hydration and practical tips to improve your own hydration strategies for better performance and overall well-being. Specifically, we discuss: 00:00 - Intro 1:25 - Dr. Stacy Sims on hydration 3:35 - Nuances of hydration 7:02 - Electrolytes 12:02 - The problem with plain water 15:00 - How much sodium do you need in a hot or cold environment? 16:31 - Sodium and fluid intake during exercise 20:28 - Dehydration and its effects on performance  22:42 - Importance of slow and steady hydration 23:59 - Distilled water and hydration 25:19 - Is adding salt healthy? 26:12 - How to tell if you're dehydrated 28:00 - How much water should you drink a day? 28:44 - Coconut water for hydration?  30:45 - Why do electrolyte supplements have potassium, magnesium, and sodium? 32:10 - Carbohydrates and hydration 37:27 - Carbohydrate intake during endurance performance 39:07 - Hydration on low carb diets 41:16 - Fluid balance requirement for men and women 45:23 - The urine specific gravity test 47:22 - Sauna for men and women 48:31 - Are coffee and tea dehydrating? 50:33 - More hydration myths 51:31 - Hydration before an endurance event 52:39 - Creatine 55:11 - Frequent urination at night 57:18 - Dehydration among athletes 59:22 - Outro This insightful conversation with Dr Stacy Sims is a great reminder of the importance of continually re-evaluating our everyday health behaviours and digging deeper to ensure we're making the best choices for our bodies. Dr. Sims is an expert in the field of hydration, and this conversation opens an essential dialogue for anyone looking to improve their performance and well-being. This episode not only provides valuable insights into the science behind hydration but also offers practical guidance on how to optimise your own hydration strategies for better performance. Connect with Dr Stacy Sims: - Instagram: https://www.instagram.com/drstacysims/ - Facebook: https://www.facebook.com/drstacysims/ - Website: https://www.drstacysims.com/ - TikTok: https://www.tiktok.com/@drstacysims

Tonal Talk | Member Q+A with Dr. Stacy Sims