Sports nutrition news: omega-3, beetroot, caffeine & nitrates
March 15, 2021 | News | No Comments
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March 15, 2021 | News | No Comments
The authors also say there’s credible evidence that the following ergogenic aids improve strength and stamina: caffeine, creatine, sodium bicarbonate, beta-alanine and nitrates. The team highlights the emergence of vitamin D, too, showing that the science suggesting that vitamin D encourages muscle regeneration does add up.
Finally, the team looks at compounds such as epicatechin, nicotinamide riboside, resveratrol, beta-hydroxy beta-methylbutyrate, phosphatidic acid and ursolic acid that may also promote skeletal muscle adaptations to endurance and strength training, though studies of these compounds have largely been limited to rats.
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Benefits of organic meet
It’s official: organic meat is better for you than non-organic. A team of 25 researchers undertook a meta-analysis examining how nutritional content varied between organic and non-organic red meats. Though the evidence wasn’t strong enough to verify differences in antioxidant and mineral content, it did show that organic meat contains 47% more omega-3 than the non-organic alternative. This is good news for triathletes, because this polyunsaturated fatty acid has been proven to improve recovery, reduce muscle soreness after exercise and even increase fat metabolism.
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Beetroot
First it was claimed that beetroot (rich in nitrates) sent endurance through the roof, then it was labelled a memory enhancer. Now nitrates have been shown to improve neuromuscular function.
A study from Ohio, USA, assessed isometric and dynamic contractions in 14 resistance-trained athletes before and after three days of nitrate supplementation. The nitrate hit resulted in higher mean peak electromyography amplitudes: electrical signals travelled that bit faster. So nitrate supplementation could enhance muscle activation, leading to greater power and speed.
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