Athletes Archives - Page 2 of 4 - Athletes Sanctuary

Kate Smyth- Sports Naturopath and Nutritionist

It can be difficult to know how to choose the best protein powder. Protein plays a vital role in any athlete’s eating plan. Irrespective of your chosen sport be that running, triathlon, swimming, team sports, cycling or lifting weights, athletes expend more energy than the average person. Athletes also need more nutrients to recover from intense training or competition.

Protein provides both structural and functional properties to all working cells in the body, making up approximately one sixth of your body weight. Protein helps strengthen muscle tissue, repair damage and is critical to building muscle mass. Protein and amino acids are also vital for healthy bones, cartilage, tendons, skin and blood as explained in our article on collagen and tendons.

But there are many more benefits to including adequate protein in your diet, especially as an athlete. Optimising protein intake as an athlete is vital and needs can vary significantly from that of a more sedentary person.

Benefits of adequate protein

Stable Blood Sugar – more energy and reduced fatigue
Less Cravings for Sweet and Snack Foods- better weight management and reduced energy fluctuations
Improved recovery after sessions and events
Muscle growth and reduced risk of muscle loss, leading to greater powder to weight ratio
Improved immune system, reduced downtime days and disruptions to training progress
Healthy bone maintenance and reduced risk of osteoporosis
Improved metabolism and fat burning capabilities- enabling of a lean physique
Aids injury repair and improved recovery time
Improved nerve function and muscle contraction
Reduced hunger through reducing ghrelin (the hunger hormone) leading to greater satiety

Good sources of dietary protein

Ideally, sources of protein are coming from whole, fresh foods such as lean meat and poultry, fish, eggs, dairy products such as yoghurt, milk and cheese, seeds and nuts, beans, legumes, tofu and some grains, such as quinoa or buckwheat.

While it is possible for elite athletes to reach their daily protein requirements through diet from unprocessed wholefood sources (and this is highly recommended for the majority of protein intake) athletes in high training loads, with requirements for lean muscle mass or when injured, may find protein powders (20-30 grams) beneficial when ingested straight after training. During this time the muscles are more receptive to uptake of amino acids. However, muscle repair continues for 24 hours and therefore regular protein intake throughout the day is important.

Protein supplements such as whey protein or vegan protein powders are practical, convenient when travelling, or in a smoothie as a mid-morning snack.

Best protein powders

A ‘complete protein’ refers to the building blocks of protein – amino acids. There are 20 amino acids that can form a protein, and 9 that the body cannot produce on its own. These are the essential amino acids and we need to be able to get them through diet, or supplementation. All amino acids are required for protein synthesis, and a lack of one or more amino acids may compromise the athlete’s ability to build muscle.

Leucine is the key amino acid linked to muscle building and recovery. Research suggests ingestion of 2.7 grams of leucine results in a robust stimulation of muscle protein synthesis. Research suggests powders containing the optimal ratio for the branch chain amino acids leucine, isoleucine, and valine in a 2:1:1 ratio in addition to the full amino acid profile are optimal for sports recovery and performance.

What type of protein powder is best?

There isn’t one type of protein powder that is better than others however some powders may be more suited to athletes depending on food preferences and intolerances, and health goals. Powders with minimal ingredients, natural flavors, a balanced and complete amino acid profile, and organic are suggested to be the healthiest. Some powders may provide added probiotics beneficial for gut health.

Popular protein powder options include:

Plant-based protein

Plant-based protein powders may include combinations of pea, hemp, soy, pumpkin seed, flax seed fava bean, potato, corn and brown rice protein. Plant based options are dairy, whey, casein and egg free. Leucine, lysine, and/or methionine are key amino acids for muscle-building capacity which may be reduced in plant-based powders.

Plant-based proteins could provide the same amount of leucine by adjusting the amount of protein ingested. Due to the greater leucine content of corn, 20 g of protein needs to be ingested to provide 2.7 g leucine, while the dietary protein dose of the other plant-based proteins would need to be increased to 33 g (potato), 37 g (brown rice), 38 g (pea), 40 g (soy), and 54 g (hemp).

Plant-based proteins that do meet the requirements for essential amino acids include soy (27%), brown rice (28%), pea (30%), corn (32%), and potato (37%). When plant-based proteins are combined (e.g. rice and pea) the amino acid profile can be enhanced.

Microalgae has received considerable attention in recent years due to their high protein content (similar to meat, egg, soybean, and milk), presence of other beneficial nutrients, and production that requires less water and land than other crops or animal foods. 48 g of microalgae protein is required to provide 2.7 grams of leucine. Plant-based options are often viewed as sustainable, easily digestible, and potentially cheaper.

Whey

Whey protein powder is dairy-derived and fairly quickly and easily digested and absorbed. When combined with resistance training, whey protein may help increase muscle mass, support growth, and speed so it’s a great choice for athletes. Whey is also high in branched-chain amino acids (BCAAs), which can help speed muscle recovery.

Of the animal-based proteins, whey protein has the highest essential amino acid content of 43%. Whey protein is available in concentrate, isolate, or hydrolysate form, although many supplements contain a combination of the three. Typically 25g of whey protein provides 2.7 g of leucine.

Although whey concentrate and isolate offer similar benefits, whey protein isolate (WPI) undergoes processing methods that result in a higher concentration of protein and lower amounts of fat, carbs, and lactose. WPI may be a better option for those who are limiting their consumption of fat, carbs, or lactose. Hydrolyzed whey protein powders have been partially broken down to ease digestion and speed absorption.

Casein

Casein protein powders are dairy based and keep you feeling fuller for longer as they are digested and absorbed more slowly making them a good option for muscle growth and enhancing sleep when ingested before bed. Casein has a slightly lower essential amino acid content (34%) than whey (43%). Casein’s larger molecule size can make it more difficult to digest for some individuals and may be linked to digestive symptoms.

Egg

Egg white protein is suitable for those who have an allergy or intolerance to dairy products is paleo friendly and has a higher amino acid content (32%) than many of the plant-based proteins. It is not as easily manufactured and therefore not as widely distributed or found in health food shops. Egg white typically provides 26 grams of protein in a 30-gram serve.

Collagen

As mentioned in our blog, collagen is great for bone, joint, and ligament health, and a 20-gram serving of collagen peptides contains 18 grams of protein, no carbohydrates, and no fat. Collagen has a different amino acid profile to protein powders and therefore can be added to your protein powder or taken before a workout for tissue repair.

If you would like to know how we can best support your sports nutrition goals. Make an appointment here.

About the Author: Kate Smyth is a Sports naturopath, nutritionist and female centric running coach. She is the founder of the Athlete Sanctuary- a holistic healthcare clinic for athletes of all levels and sporting codes. Kate has a thirst for knowledge with two bachelor’s and a master’s degree under her belt. She has been involved in sports for many decades and competed for Australia in the Commonwealth Games and Olympic Games marathons with a personal best time of 2 hours 28 minutes. For more information visit www.https://https://athletesanctuary.com.au/wp-content/uploads/2023/03/normatec-3-lower-body-system-thumb_720x-1.webp.com.au/wp-content/uploads/2020/05/Seed-Cycle-Blends-scaled-1.jpg.com.au

References

Athletic requirements for protein intake, Australian Institute of Sport- https://www.ais.gov.au/ . While athlete’s requirements have been widely debated, the Australian Institute of Sports has published this fact sheet on the Athletic Requirements for Protein Intake.

Campbell, B., Kreider, R. B., Ziegenfuss, T., La Bounty, P., Roberts, M., Burke, D., … & Antonio, J. (2007). International Society of Sports Nutrition position stand: protein and exercise. Journal of the international society of sports nutrition, 4(1), 1-7.

Witard, O. C., Garthe, I., & Phillips, S. M. (2019). Dietary protein for training adaptation and body composition manipulation in track and field athletes. International Journal of Sport Nutrition and Exercise Metabolism, 29(2), 165-174.https://journals.humankinetics.com/view/journals/ijsnem/29/2/article-p165.xml

Vitale, K., & Getzin, A. (2019). Nutrition and supplement update for the endurance athlete: review and recommendations. Nutrients, 11(6), 1289.https://www.mdpi.com/2072-6643/11/6/1289/htm

Bleakley S, Hayes M. Algal proteins: extraction, application, and challenges concerning production. Foods. 2017;6(5):33. doi: 10.3390/foods6050033.

Zinc deficiency and plant based athletes

Zinc deficiency is more common in plant-based athletes. Fact is, zinc is the powerhouse that supports performance. And knowing how being deficient in zinc can affect your progress, is essential.

Most athletes understand zinc’s role in supporting the immune system and wound healing, and its requirement for a proper sense of taste and smell but few understand its role in muscle function. It is a nutrient that needs to be consumed every day as the body doesn’t naturally produce zinc.

In our blog Robust immunity in athletes we outline the common signs of zinc deficiency, including frequent and prolonged colds, acne, dermatitis, low stomach acid, poor digestion, fatigue, and white spots or bands on nails.

In our previous blog Am I Deficient in Zinc? we outline how the high demands of sports make the elite athlete more vulnerable to illness, meaning over 65% of athletes experience regular colds and infections that sideline them from events and consistent training.

Zinc’s homeostasis is tightly regulated by different transport and buffer protein systems. Exercise has been shown to modulate zinc blood serum and urinary levels and could directly affect zinc transport around the body. The oxidative stress induced by exercise may provide the basis for the mild zinc deficiency observed in athletes and could have severe consequences on health and sports performance.

Importantly for athletes, zinc has been found to affect protein and muscle formation and regeneration due to its effects on muscle cell activation, proliferation and differentiation.

Plant based athletes in particular need to be aware of zinc rich sources, and food containing inhibitors of zinc absorption.

For vegan and vegetarian athletes, wholegrain cereals and legumes provide the highest concentrations of zinc, generally in the range of 2.5–5.0 mg/100 g raw weight. As zinc is contained within the outer layer of grains, unrefined whole grains provide higher concentrations of zinc than refined grains (up to 5.0 mg/100 g, compared with 1.0 mg/100 g).

Wholegrain breads and cereals, rolled oats, brown rice, nuts, seeds, legumes, tofu, soy products and fortified breakfast cereals are important dietary sources of zinc for everyone, not just vegetarians.

Fruit and green leafy vegetables have much lower concentrations of zinc due to their high water content. The good news is there is no evidence of greater risk of being deficient if intake of plant based zinc sources are adequate.

Well-planned vegetarian diets can provide adequate amounts of zinc from plant sources. Vegetarians appear to adapt to lower zinc intakes by increased absorption and retention of zinc. The inhibitory effects of phytate on absorption of zinc can be minimised by soaking, heating, sprouting and fermenting. Absorption of zinc can be improved by using yeast-based breads and sourdough breads, sprouts, and presoaked legumes.

Studies on runners indicate a drop in serum zinc following exercise and a higher excretion of urinary zinc than in sedentary populations. Zinc is vital for skeletal muscle, a tissue whose main function is contraction, force and movement production. As your body actually secretes zinc through sweat, it is essential for athletes to monitor zinc levels often.

It is super important not to just rely on just supplements to increase levels of zinc in your body. The risks of long-term zinc supplementation can have other potentially detrimental effects such as displacing other minerals such as copper and iron needed to form hemoglobin, therefore, increasing the risk of developing anaemia.

Zinc requires a fine balance between adequacy and deficiency and therefore essential to seek advice from a qualified practitioner who can determine the best course of action to avoid issues.

About the Author: Kate Smyth is a Sports naturopath, nutritionist and female-centric running coach. She is the founder of the Athlete Sanctuary- a holistic healthcare clinic for athletes of all levels and sporting codes. Kate has a thirst for knowledge with two bachelor’s and a master’s degree under her belt. She has been involved in sports for many decades and competed for Australia in the Commonwealth Games and Olympic Games marathons with a personal best time of 2 hours 28 minutes. For more information visit www.https://https://athletesanctuary.com.au/wp-content/uploads/2023/03/normatec-3-lower-body-system-thumb_720x-1.webp.com.au/wp-content/uploads/2020/05/Seed-Cycle-Blends-scaled-1.jpg.com.au

References

Walsh (2019). Nutrition and Athlete Immune Health: New Perspectives on an Old Paradigm. Nov 6. doi: 10.1007/s40279-019-01160-3.

J.Hernández-Camacho, C. Vicente-García, D. Parsons, I. Navas-Enamorado (2020). Zinc at the crossroads of exercise and proteostasis. 101529, ISSN 2213-2317. http://doi.org/10.1016/j.redox.2020.101529 .

Woodbridge, P., Konstantaki, M., & Horgan, G. (2020). Nutritional deficiencies in vegan runners: A comparison of actual versus recommended nutritional intake and dietary recommendations. Journal of Exercise and Nutrition, 3(3).

DE, A. K. (2020). Zinc supplementation. A must for Athletes. Science and Culture.

McClung, J. P. (2019). Iron, zinc, and physical performance. Biological trace element research, 188(1), 135-139.

Have you ever heard of hepcidin? It’s worth understanding mainly if you are a female athlete or someone who suffers from iron deficiency anaemia.

Iron is an essential element for many biological processes. Too little iron can have many detrimental effects on your health and sports performance. We have previously discussed the impact iron deficiency and anaemia has on thyroid health and poor immunity. Excess iron can be toxic, so regulating iron levels are vital to a healthy, balanced body.

Hepcidin is an iron-regulating peptide hormone that’s produced in your liver. It works to control the delivery of iron to your blood from food through the lining of the intestines. It is the master regulator in iron metabolism and the balance between iron storage and the absorption better known as iron homeostasis. Hepcidin also tightly influences red blood cell production.

When hepcidin levels are unusually high, it reduces intestinal iron absorption and red blood cell production. Low hepcidin levels stimulate iron absorption, and iron supply to bone marrow and promote hemoglobin and red blood cell production. Iron deficiency is common among female athletes, and is much higher than their male counterparts. It is often cited as being a result of the menstrual cycle during premenopausal years. Depleted iron stores can have many adverse effects, including poor performance, low energy levels, and general well-being.

Some research has shown that active females with compromised iron possess an inherent protective mechanism once iron deficient. This adaptation allows the body to adjust to a reduced iron supply. It is proposed iron depletion may be a combination of exercise-induced losses and hepcidin accumulation.

Running is known to acutely increase hepcidin levels (peaking three hours post-exercise), therefore reducing iron absorption and recycling.

Timing iron supplementation to correlate with low hepcidin levels may enhance absorption and positively impact iron levels in the blood. In practical terms, if you exercise in the morning, you might consider taking your iron supplement straight after you exercise, before hepcidin rises.

Hundreds of athletes have used our handy anaemia quiz to help determine the likely risk of having low iron or anaemia. we encourage you to use this free tool if you have a history of iron deficiency or you are unsure if your iron stores may be declining.

Want to know more? Contact the Athlete Sanctuary to learn how we can support you further. Book an appointment here.

References

Ganz, T. (2016). Hepcidin. Rinsho Ketsueki, 57(10), 1913-1917. DOI: 10.11406/rinketsu.57.1913.

Sim, M., Dawson, B., Landers, G., Trinder, D., & Peeling, P. (2014). Iron regulation in athletes: exploring the menstrual cycle and effects of different exercise modalities on hepcidin production. International journal of sport nutrition and exercise metabolism, 24(2), 177-187.https://pubmed.ncbi.nlm.nih.gov/24225901/

Alfaro-Magallanes, V. M., Benito, P. J., Rael, B., Barba-Moreno, L., Romero-Parra, N., Cupeiro, R. FEMME Study Group. (2020). Menopause Delays the Typical Recovery of Pre-Exercise Hepcidin Levels after High-Intensity Interval Running Exercise in Endurance-Trained Women. Nutrients, 12(12), 3866. https://pubmed.ncbi.nlm.nih.gov/33348847/

Nirengi, S., Taniguchi, H., Ishibashi, A., Fujibayashi, M., Akiyama, N., Kotani, K., & Sakane, N. (2021). Comparisons between serum levels of hepcidin and leptin in male college-level endurance runners and sprinters. Frontiers in Nutrition, 8. https://pubmed.ncbi.nlm.nih.gov/34136516/

Pagani, A., Nai, A., Silvestri, L., & Camaschella, C. (2019). Hepcidin and anemia: a tight relationship. Frontiers in physiology, 1294. https://www.frontiersin.org/articles/10.3389/fphys.2019.01294/full

Sim, M., Dawson, B., Landers, G., Trinder, D., & Peeling, P. (2014). Iron regulation in athletes: exploring the menstrual cycle and effects of different exercise modalities on hepcidin production. International journal of sports nutrition and exercise metabolism, 24(2), 177-187. https://pubmed.ncbi.nlm.nih.gov/24225901/[/vc_column_text][/vc_column][/vc_row]

Anaemia caused by iron deficiency is a condition in which there is not enough iron to form enough healthy red blood cells of sufficient size to carry oxygen to the tissues of the body.

Iron plays a crucial physiological role in your body. But despite its importance, iron deficiency anaemia is still a common problem among female athletes. Iron deficiency can have major adverse effects on your well-being and your athletic capacity.

It’s not uncommon for iron deficiency anaemia to be quite mild and go unnoticed. But women – and especially active, athletic women – are very prone to this condition. If gone untreated, the anaemia will worsen, and the signs and symptoms will intensify.

Without enough iron, your body can’t produce enough hemoglobin – the substance in red blood cells that enables them to carry oxygen – and as a result iron deficiency anaemia can leave you short of breath, headachy, tired, and unable to complete a training session or event with your usual enthusiasm. Iron deficiency is missed in 47-82% of females and 95-100% of male adolescents and young adult patients.

10 signs of iron deficiency

*Fatigue that starts even after a good night’s sleep

*Restless legs

*Nausea

*Bruising

*Pale or itchy skin

*Hair loss

*Shortness of breath

*Poor concentration and decision-making, “foggy brain”

*Rapid heartbeat or “fluttering feeling”

*Headache, dizziness or light-headedness

Keep in mind this is just a small number of the 75 known symptoms of iron deficiency. Unusual cravings for non-nutritive substances, such as ice and dirt

CAUSES OF IRON DEFICIENCY

Low or little dietary intake of iron-rich foods is often blamed as the key factor contributing to iron deficiency. With plant-based eating increasing in popularity amongst the athlete community, this is a key factor for many athletes. Lack of awareness of how to consume foods that enhance iron absorption or knowledge on sources of plant-based iron-rich foods can render an athlete with symptoms in a matter of months. Poor intake however is not the only cause of iron deficiency anaemia.

*Blood loss. Blood contains iron within red blood cells. If you lose blood, you lose some iron. Women with heavy periods are at risk of iron deficiency anaemia because they lose blood during menstruation. Athletes who are frequent blood donors are at increased risk for iron deficiency.¹ Athletes who regularly use nonsteroidal anti-inflammatories are likely to have increased gastrointestinal blood losses increasing their risk of iron deficiency³.

*An inability to absorb iron. Dietary iron is absorbed into the bloodstream through the small intestine. An intestinal disorder, such as celiac disease, stomach ulcers, ulcerative colitis or Crohn’s disease, which affects the intestine’s ability to absorb nutrients from digested food, can lead to iron-deficiency anaemia. If part of the small intestine has been bypassed or removed surgically, the ability to absorb iron and other nutrients will be reduced. Inflammation in the digestive tract is aligned with symptoms such as bloating, gas, diarrhoea or constipation, food intolerances, or loud gurgling, and may signal the integrity of the gut lining may be compromised. Without good integrity, absorption of nutrients is also reduced.

*Low stomach acid. Adequate stomach acid (hydrochloric acid- HCL) is required to break down minerals such as iron and extract them from the food we eat. Low stomach acid is a common issue following times of prolonged physical or emotional stress and can be found alongside iron deficiency.

*Iron stealers. Bacteria overgrowth, Helicobacter pylori, and parasites within the digestive tract can impact the way iron is absorbed and may contribute to blood loss, therefore, contributing to iron deficiency over time.

*Post natal– Without iron supplementation, iron deficiency anaemia occurs in many pregnant women due to the iron requirements of the mother and baby. Post-natal iron deficiency can occur as many women are naturally preoccupied with their new arrival and forget to have adequate medical checkups for themselves. Fatigue is often experienced by mother’s and therefore iron deficiency can go undetected for many months. This depletes not only the mother but also the baby’s supply of iron who depends on the mother for iron for the first 6 months of life until solids are introduced.

Hundreds of athletes have used our handy anaemia quiz to help determine the likely risk of having low iron or anaemia. Find out if you are getting low on iron here.

Want to know more? Contact the Athlete Sanctuary to learn how we can support you further.

References

Choe, Y. H., Kwon, Y. S., Jung, M. K., Kang, S. K., Hwang, T. S., & Hong, Y. C. (2001). Helicobacter pylori-associated iron-deficiency anemia in adolescent female athletes. The journal of Pediatrics, 139(1), 100-104.
Eiduson, R., Heeney, M. M., Kao, P.-C., London, W. B., Fleming, M. D., & Shrier, L. A. (2022). Prevalence and Predictors of Iron Deficiency in Adolescent and Young Adult Outpatients: Implications for Screening. Clinical Pediatrics, 61(1), 66–75. https://doi.org/10.1177/00099228211059647
Safarova, K. N., Dorogoykina, K. D., & Rebrov, A. P. (2019). Is anemia a clinical marker of NSAID-induced upper gastrointestinal lesions in patients with spondyloarthritis?. Almanac of Clinical Medicine, 47(5), 410-418. https://doi.org/10.18786/2072-0505-2019-47-037
Hinton P. S. (2014). Iron and the endurance athlete. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolism, 39(9), 1012–1018. https://doi.org/10.1139/apnm-2014-0147
Mayo Clinic (2022). Iron Deficiency anemia. https://www.mayoclinic.org
Sim, M., Dawson, B., Landers, G., Trinder, D., & Peeling, P. (2014). Iron regulation in athletes: exploring the menstrual cycle and effects of different exercise modalities on hepcidin production. International journal of sports nutrition and exercise metabolism, 24(2), 177–187. https://doi.org/10.1123/ijsnem.2013-0067

As we start to experience our hottest months in Australia, some individuals are starting to feel the effects of heat and humidity. This article provides a summation of the latest evidence-based options for heat training and preparation for racing in the warmer months.

Most athletes can train in the heat over a normal summer but then find they come unstuck when it comes to competing in hot conditions, especially when there are seasonal differences between where they train and then compete.

As a classic example of an athlete who did not perform well in unexpected hot conditions, I learnt some brutal lessons from heat stroke in the 2006 Commonwealth Games and the not so delightful conditions of the Beijing 2008 Olympics. Most of us have seen the horrific images televised during hot championships… the examples of athletes collapsing are endless, and the ill effects of heat are not limited to the marathon but extend to most endurance sports such as cycling, race walking, triathlon and ironman triathlons. Unfortunately, most major championships are held in warm conditions which are ideal for boosting attendance numbers, and sprint and power-based sports performances, but not so good for the endurance athlete.

Research to clearly define the “best way” to undertake heat preparation is lacking. Most recommendations are based on the lessons learned from athletes attending previous games (Olympics, Commonwealth, and IAAF World Championship Games) rather than large-scale studies. We should see further progress in recommendations for sports performance in extreme conditions in the coming years, however, good suggestions are available to trial now. These suggestions will need to be adjusted to suit individual needs.

Although you may not be aiming to compete at a championship level, you can still draw on the techniques used by elite athletes to improve performance. If you plan to compete in hot conditions, give yourself every opportunity to perform at your best and enjoy your race by following some of these simple guidelines.

TOP 10 TIPS FOR OPTIMISING SPORTS PERFORMANCE IN THE HEAT

1. Know your predicted event conditions. Researching the average event conditions over the previous years can help you better understand what you are likely to face. Remember there are multiple factors to consider that influence body temperature and how well you will cope with the heat. Some of these factors include humidity, solar radiation from direct sunlight, clothing, diffused radiation off clouds and road surfaces, wind speed and expected outside temperatures. Outside temperatures are usually taken in the shade so the actual perception of how hot it is, can change significantly.

2. Know your sweat rate. Get your sweat and sodium rate loss checked properly. You can do this at a sweat lab for approximately $200 or with a home-based test kit costing around $99. It is recommended athletes test fluid and sodium levels before and after heat acclimatization. Another simple option that gives you a basic measure is completing a basic fluid loss count yourself. Weigh yourself before and after you do an exercise session of at least 60 minutes in warm conditions. Subtract the amount of any fluids taken during this session. This gives you an estimate of how much fluid you lose per hour.

3. Keep your fluids up. If you are competing in the heat you will lose more fluid than in cooler months. Fluid losses of over 2% of your body weight reduce sports performance. When athletes reach this 2% threshold, increased fatigue, reduced endurance, reduced motor skills and mental function, and declining motivation can be observed. Studies also show heart rate increases by 3-5% for every 1% dehydration. Drinks including electrolytes such as sodium and magnesium are important and beneficial over water, especially in events with 90 minutes duration or more. Drinking to thirst is advised for shorter events under 90 minutes duration and events with low intensity in cooler climates. A general rule of thumb is to aim to sip 250ml of fluids every 20-30mins of an event of high intensity over 90 minutes.

Enter a race well hydrated and then remain as well hydrated as possible during a race.

4. Replenish fluids. Drinking 150% of the fluid lost during an event within 2 hours is also key to a speedy recovery. This does not mean you should skull huge quantities of fluid. Imagine yourself as a plant. If you tip large amounts of water on a plant, the water just runs through but if you water the plant gradually, the roots have time to absorb the fluid and nourish the plant. Humans are the same, so ideally sip fluids slowly and continuously in combination with consuming high-water content foods such as watermelon in the 2 hours immediately after your event

5. Heat adaptation. Studies reveal it is not uncommon for core body temperatures of elite athletes to reach 41c during races. This naturally coincides with a drop in pace. In many situations, high core temperatures are unavoidable however the time at which athletes reach this level of temperature can be delayed, therefore minimising the time at which their pace will drop in a race and reduce the risk of unfavourable side effects such as heat stroke. Some of the most widely used protocols to help athletes prepare for performance in heat climates include heat acclimatisation and heat acclimation. Both of these techniques improve the athletes’ physical responses and overall ability to cope with heat exposure. Heat acclimatisation involves adaptations in response to heat stress in a controlled environment such as a heat chamber (typically under supervision) over the course of 7 to 14 days.

Heat acclimation is a similar process but in a natural environment such as training in a warm climate such as Cairns. Some of the positive adaptations that occur to heat adaptation/ acclimation include reductions in heart rate, body and skin temperature, and perceived level of exertion/ effort. An increased sweat rate and sweat onset also help you to cool down more efficiently. Reduced sodium loss and blood pressure are also observed. These changes equate to an athlete’s increased ability to perform in the heat.

Undertaking 70-80 minute sessions in heat chambers a few times per week as part of a well-structured training plan can aid in heat adaptation. This is great for those with access to heat chambers but what about everyone else?

Homebased options do exist like hot rooms, hot baths, and saunas. Athletes can also create a DIY heat chamber in a bathroom or laundry by switching on the heater and using a treadmill or stationary bike.

Using a humidifier in this room will also create humidity. Heat acclimatisation protocols are individualised and vary greatly. Some studies suggest completing 12 x 30 minute sessions in a hot sauna over a 3 week period while others with 10 continuous days of 1 x 90 minute heat session/ day showed increased VO₂ max and endurance performance. Having a base level of fitness prior to starting heat exposure will help the process along as you will already have an increased sweat rate.

Following the heat acclimatisation phase, spending 10-14 days just prior to your event in a similar environment to the one you are competing in will facilitate heat acclimation. This will also help you adjust to a different time zone if applicable. Ensuring you have enough time to climatically adjust and have adequate support during this tapering phase, is really important.

6. Avoid altitude and heat in combination. If you are planning on doing altitude training, don’t forget to leave plenty of time between leaving altitude and commencing heat preparation to allow your body to recover. Ideally this window will be 21 days. Avoid combing altitude and heat training. Studies suggest mixing heat and hypoxia at the same time, does not provide beneficial outcomes.

7. Pre-cooling. Although your core temperature will rise during the course of the event, there are various methods that can be used to keep your core temperature lower for longer. Ice vests are used by elite athletes but you could make your own version using ice packs in towels or a Camelbak during the warm up. Fans, cold towels and cold baths in a bucket are makeshift options. One of the methods used in Beijing involving sipping an ice slurpy before the race as we warmed up. This is suggested to reduce the body’s core temperature by up to 5%. Mixed methods of a few of these options seem to be most effective. Trial what can be tolerated and what works for you prior to your event.

8. Keeping cool during the event. Some of the more widely used tricks to stay cool during the event include using facial spray, overhead mist sprays, and cold-water sponges to cover as much skin surface with cooling water. Cool packs tied around the neck or in socks can also be helpful. Sunglasses and wearing a visor rather than a hat can also help keep the glare down but allow the sweat on your head to evaporate and feel the cooling effects of cool water when tipped over the head. If you have the luxury of putting out your own drinks, keeping them in some form of cooler or stubby holder can also keep them cooler for longer. Freezing the drinks that will be out in the sun for over an hour can also be helpful.

9. Adjust your race to the conditions. Planning for the heat in terms of running within your limits in the early stages, will certainly help you to remain strong throughout the later stages of the race. Heat is accumulative and can impact your pacing so always be conservative and factor in that your overall time may be slower no matter how fit you are.

10. Get help. To avoid “cooking yourself”, training during your heat adaptation needs to be carefully planned and moderated so the overall load on the body is well managed. A plan is best done under the supervision of a coach, sports-focused nutrition practitioner, and other specialists who have an understanding and access to the research behind heat protocols.

IN SUMMARY

Athletes can undertake a variety of measures to influence their performance but changing weather conditions is beyond even the most talented athlete. If you’re competing in an event during hot weather undertaking some of the simple strategies listed above could assist your preparation and performance in the event.

Remember that we’re all individuals, so what may work for your training partner may not work for you. Develop a plan with your coach and incorporate some of the measures listed above into your training regime well before your event. In the final weeks before your event employ the strategies that worked best for you and adjust your race plan according to the conditions.

About the author: Kate Smyth is a Sports naturopath, nutritionist and female-centric running coach. She is the Founder of the Athlete Sanctuary- a holistic healthcare clinic for athletes of all levels and sporting codes. She has a thirst for knowledge with two bachelor’s and a master’s degree under her belt. Kate has been involved in sports for many decades and competed in the Olympic and Commonwealth Games women’s marathon with a personal best time of 2 hours and 28 minutes. For more information visit www.https://https://athletesanctuary.com.au/wp-content/uploads/2023/03/normatec-3-lower-body-system-thumb_720x-1.webp.com.au/wp-content/uploads/2020/05/Seed-Cycle-Blends-scaled-1.jpg.com.au

Relative Energy Deficiency in Sport – or RED-S as it is known – is caused when there’s a negative balance between dietary energy intake and the energy output needed to promote optimal health, performance, growth and daily life.

Up until 2014 RED-S was referred to as the female athlete triad – disordered eating, menstrual disturbances and low bone density. At this time the International Olympic Committee updated their position statement with the new term (RED-S) to be far more reflective of the wider-spread effects in both female and male athletes – on performance and throughout the body.

In 2018 the IOC published the RED-S Consensus Statement Update.

More than 10% of athletes experience RED-S throughout their career, yet despite its potential to have such adverse effects, RED-S is still only just becoming widely recognised and discussed within a majority of sports.

Symptoms of RED-S

There are many physical symptoms of RED-S, including:

Fatigue
Recurring illness
Difficulties staying warm in the winter and cool in summer months
Poor sleep quality
Stress fractures and low bone mineral density, and impaired accumulation of peak bone mass (PBM)
Weight loss, or below healthy weight
Growth restriction in junior and teenage athletes
Disordered eating or eating disorders such as bulimia or anorexia, orthorexia, restrictive disorders or recurrent dieting/fasting
Digestion issues
Vitamin and mineral deficiencies
Metabolic disturbance
Menstrual disfunction

But REDS can also have far-reaching behavioural and psychological effects as well, including:

Pre-occupation and constant discussion around food
Poor sleep patterns
Restricting or strict control over food intake
Overtraining or struggling to take rest days
Impaired judgement, coordination and concentration
Recurrent soft tissue injury
Irrational behaviour
Fear of food and weight gain
Severe anxiety
Withdrawing or becoming reclusive
Reduction in motivation
Depression

REDS can have an incredibly adverse long-term effect on athletic performance, including an increased risk of injury and decreased training and performance responses. These effects can include:

Decreased muscle strength
Decreased endurance performance
Impaired judgement
Decrease in coordination
Decrease in concentration
Decrease in glycogen stores
Negative impacts on muscle recovery
Poor muscle growth
Increased risk of injury

WHAT ARE THE LONG-TERM EFFECTS OF REDS?

The majority of our bone density is formed during our teenage years. If our bone density formation is impacted during our adolescence or early in our adult years, it can lead to issues with bone weakness and osteoporosis later on in life.

Longer-term, REDS can also have a negative impact on fertility, thyroid function, cardiovascular function, and mental health.

The good news is that most of the negative consequences of RED-S can be reversed if picked up early.

WHAT ARE THE COMMON MYTHS SURROUNDING REDS?

The common perception that athletes with RED-S have an eating disorder is false. Although eating disorders are associated with RED-S not all athletes with eating disorders have RED-S and not all athletes with RED-S have an eating disorder.

It’s true to say that athletes with RED-S can present as underweight- but this is not true in all situations. RED-S can exist without the athlete appearing to be underweight.

RED-S is also not something that just female athletes suffer from. All athletes competing in sports with higher training volumes or weight category restrictions are at a higher risk of developing RED-S. This can include athletes competing in sports that can be judged by aesthetics including figure skating, gymnastics and synchronised swimming, and body weight-dependent sports including long-distance running, mountain biking, and cycling, and weight classed sports such as lightweight rowing and marshall arts.

In one study 44% of ultra-endurance runners were identified as being at risk of developing RED-S while 39% of elite female sprinters should signs of RED-S.

“RED-S can occur in athletes of any competitive status. Among world-class endurance athletes, 37% of females presented with amenorrhea and 40% of males with testosterone in the lowest quartile range indicative of RED-S, which is similar to the reported 40% of Australian female athletes competing at the 2016 Rio Olympic games who were identified as at risk of RED-S. Similarly, among recreational female exercisers, 45% had risk factors associated with RED-S.” (Sports Information Resource Centre).

WHAT SHOULD I LOOK OUT FOR?

The most important piece of advice when it comes to RED-S is – listen to your body. Don’t ignore niggles and definitely don’t skimp on sleep and recovery. You should also:

Monitor menstrual cycles
Think about your relationship with food and/or exercise
Be mindful of your eating patterns: disordered eating to eating disorder.
Notice your exercise dependence
Monitor your behaviour, mood and sleep patterns
Notice change in clothing fit
Be aware of growth and development
Note injuries, illness and gastrointestinal issues
Athletic performance (stagnation-deterioration)
Try to be flexible in your approach

WHERE TO GET HELP

We appreciate that talking about many of the symptoms associated with RED-S can be difficult. Our Sports Naturopath and Holistic Coach Kate Smyth has extensive lived experience with REDS in elite sport and provides a discreet and confidential platform to share your concerns.

About the Author: Kate Smyth is a Sports naturopath, nutritionist and female centric running coach. She is the founder of the Athlete Sanctuary- a holistic healthcare clinic for athletes of all levels and sporting codes. Kate has a thirst for knowledge with two bachelor’s and a master’s degree under her belt. She has been involved in sports for many decades and competed for Australia in the Commonwealth Games and Olympic Games marathons with a personal best time of 2 hours 28 minutes. For more information visit www.https://https://athletesanctuary.com.au/wp-content/uploads/2023/03/normatec-3-lower-body-system-thumb_720x-1.webp.com.au/wp-content/uploads/2020/05/Seed-Cycle-Blends-scaled-1.jpg.com.au

Resources

The Sport Information Resource Centre: SIRC,

Berg, S. E. (2021). The Relationship between Eating Disorders, Weight Control Methods, and Body Satisfaction in Elite Female Runners Competing at the 2020 US Olympic Marathon Trials.

Sygo, J., Coates, A. M., Sesbreno, E., Mountjoy, M. L., & Burr, J. F. (2018). Prevalence of indicators of low energy availability in elite female sprinters. International Journal of Sport nutrition and exercise metabolism, 28(5), 490-496.

The immune system is a busy network throughout our entire body including cells, vessels, lymphoid tissue, nodes, nodules, bone marrow, and organs.

Our thymus gland helps regulate the immune system, and is the storage tank for immune cells responsible for eradicating viruses.

The spleen recycles iron, captures and destroys pathogens and initiates the maturation and release of immune cells when the body is required to fight infections.

The lymphatic system is a filtering system removing waste and obsolete immune cells from our entire body through a system of lymph nodes and vessels. Mucous membranes in our respiratory system and gastrointestinal tract, tonsils, and adenoids also contain lymphatic tissue.

Our immune system would not be complete without the gut-associated lymphoid tissue (GALT) – and Peyer’s patches in the small intestine. Nearly 80% of our immunity is actually based in the digestive tract.

A robust immunity has many lines of defence

Our immune system is equipped with a multi-tiered response to battle with foreign invaders 24/7.

The innate immune system includes a first line of defence which prevents pathogens (germs) from gaining entry into the body. The skin, mucous membranes, gastrointestinal tract and secretions (mucous, vaginal secretions, bile, gastric acid, saliva, tears, and sweat) all play an important role.

The next line of defence houses our infection-fighting cells such as natural killer cells and phagocytes which act like Pac-men against microbial invaders. The immune system also releases antimicrobial proteins such as complement and interferon which interfere with virus replication and cell-to-cell communication.

Our adaptive immune system also keeps a record of every germ it has ever defeated so it can recognise and destroy the microbe quickly if it enters the body again.

A balanced whole-foods diet containing real foods rich in antioxidants, vitamins, and minerals can help build robust immunity.

Key vitamins and minerals to boost immunity
Vitamin C

Vitamin C builds resistance to infection and stimulates immune cells and proteins which help eradicate viruses.

Vitamin C-rich foods include veggies such as red capsicum, broccoli, cabbage, cauliflower, spinach, parsley, and sweet potato. Fruits such as kiwi, berries, pawpaw, pineapple, citrus, guava, broccoli, mango, currants are great sources of vitamin C. Rosehip, camu camu, and Kakadu plum provide concentrated powdered forms of vitamin C widely available through health food shops. One we recommend is Wild C.

In some circumstances, vitamin C supplementation may be beneficial. Having small amounts of vitamin C throughout the day may reduce the likelihood of any gastrointestinal side effects.

Quercetin

Quercetin is a flavonoid reported to have antiviral properties in numerous studies. Vitamin C and quercetin taken together, has a synergistic antiviral action.

Quercetin is contained in apples, honey, raspberries, strawberries, blackberries, onions, red grapes, cherries, citrus fruits, and green leafy vegetables.

Zinc

Zinc plays a crucial role in supporting immune cell production and modulation of immunity.3, 4 Common zinc deficiency signs include frequent and prolonged colds, and poor wound healing, acne, dermatitis, low stomach acid, poor smell or taste. White spots on nails may also be a sign of zinc deficiency.

There are many factors that may contribute to zinc deficiency. Inadequate dietary intake, poor absorption, loss through perspiration, and high iron and copper levels can have a detrimental impact on zinc homeostasis.

Foods rich in zinc include oysters, seafood, tahini, peanuts, liver, eggs, nuts, seeds, and legumes. Soaking and sprouting legumes, nuts and seeds helps to break down the phytates that may bind to zinc and reduce zinc’s bio-availability.

Keep in mind there are many other nutrients that support the immune system, however, zinc, vitamin c, and quercetin are key when it comes to fighting viruses.

Gut health

Gut health plays an important role in immunity.

Including prebiotic (skins on vegetables and fruit, psyllium husks, slippery elm, etc.) and probiotic-rich foods (kimchi, sauerkraut, kefir, tempeh, kombucha, miso, and quality yogurt) can improve your immunity. Probiotics can also improve sports performance as discussed on our blog here.

Don’t self-sabotage your immunity

Avoid substances that reduce immune system function.

Diets high in saturated fats, sugars, and refined carbohydrates have been shown to contribute to the prevalence of obesity and type 2 diabetes, and increase the risk for severe COVID-19 pathology and mortality. 5 Studies suggest sugar reduces the capacity of white blood cells for up to 5 hours within 1 hour of consumption. Sugar can also feed fungi such as candida which deplete the immune system and increase fatigue.

Caffeine or other stimulants can stress your nervous system, reduce sleep and deplete stores of zinc, and magnesium. Switching your second coffee for a green tea has been shown to improve innate immunity.

Enjoy alcohol in moderation. Excessive alcohol may also suppress the immune system and increased susceptibility to respiratory pathogens and lung injury.

Sleep has an influence on immunity maintenance and immunological response and can increase your risk of picking up infections. Obtain at least 8 hours of sleep every night, ideally hitting the pillow before 10 pm.

Chronic stress depletes the immune system. Focus on what you can control and avoid getting caught up in daily news. Your mindset matters in times of stress and unpredictability. Consider ways of dispelling stress such as meditation, mindfulness, reading, or creative activities. Don’t forget laughter has been shown to improve immunity and mental health.

Keep your exercise balanced and consistent. Regular exercise improves immunity however excessive exercise of long duration and intensity can make athletes more susceptible to respiratory infections.

If you feel you need to boost your immunity, feel free to contact us and let’s discuss how we can help.

References

1. Carr AC, Maggini S. Vitamin C and Immune Function. (2017) Nutrients. 3;9(11):1211.https://pubmed.ncbi.nlm.nih.gov/29099763/

2. Askari et al., Quercetin- an overview. (2017). Nutrient Delivery https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/quercetin

3. Maywald M, Wessels I, Rink L. Zinc Signals and Immunity. Int J Mol Sci. 2017 Oct 24;18(10):2222. doi: 10.3390/ijms18102222.

4. Skalny AV, Rink L, Ajsuvakova OP, Aschner M, Gritsenko VA, Alekseenko SI, Svistunov AA, Petrakis D, Spandidos DA, Aaseth J, Tsatsakis A, Tinkov AA. Zinc and respiratory tract infections: Perspectives for COVID‑19 (Review). Int J Mol Med. 2020 Jul;46(1):17-26. doi: 10.3892/ijmm.2020.4575.

5. Butler MJ, Barrientos RM. The impact of nutrition on COVID-19 susceptibility and long-term consequences. (2020) Brain Behav Immun. Jul;87:53-54. doi: 10.1016/j.bbi.2020.04.040.

6. Does Sugar Weakn the Immune System? Biotics Research. 2020. www.blog.bioticsresearch.com

7. Chowdhury P, Barooah AK. Tea Bioactive Modulate Innate Immunity: In Perception to COVID-19 Pandemic. Front Immunol. 2020 Oct 28;11:590716. doi: 10.3389/fimmu.2020.590716.

8. Yeligar SM, Chen MM, Kovacs EJ, Sisson JH, Burnham EL, Brown LA. Alcohol and lung injury and immunity. Alcohol. 2016 Sep;55:51-59. doi: 10.1016/j.alcohol.2016.08.005

9. Silva ESME, Ono BHVS, Souza JC. Sleep and immunity in times of COVID-19. Rev Assoc Med Bras (1992). 2020 Sep 21;66Suppl 2(Suppl 2):143-147. doi: 10.1590/1806-9282.66.S2.143.

10. Dhabhar FS. Effects of stress on immune function: the good, the bad, and the beautiful. Immunol Res. 2014 May;58(2-3):193-210. doi: 10.1007/s12026-014-8517-0.

11. Yim J. Therapeutic Benefits of Laughter in Mental Health: A Theoretical Review. Tohoku J Exp Med. 2016 Jul;239(3):243-9. doi: 10.1620/tjem.239.243

12. Cerqueira É, Marinho DA, Neiva HP, Lourenço O. Inflammatory Effects of High and Moderate Intensity Exercise-A Systematic Review. Front Physiol. 2020 Jan 9;10:1550. doi: 10.3389/fphys.2019.01550

If you’re training hard, but don’t feel like you’re improving your athletic performance, then enriching your gut health through choosing the best probiotics to complement your gut microbiome could be the missing ingredient.

What are probiotics?
Probiotics are live microorganisms, mainly bacteria, and yeasts, that naturally reside in your gut (microbiome) and convey a health benefit. Your microbiome typically contains over 1000 different organisms, both beneficial and pathogenic.

Because a healthy gut microbiome strengthens your immune system and enhances your recovery from fatigue and overtraining, taking care of your gastrointestinal system is vital. This will enhance your general health and help to improve your athletic performance.

We consume probiotics via gut-friendly fermented foods such as yogurt, kefir, kimchi, kombucha, and sauerkraut, and commercially produced supplements.

Probiotics shouldn’t be confused with prebiotics. Prebiotics are carbohydrates and fibres such as inulin and other fructo-oligosaccharides found in foods like artichoke, bananas, and asparagus. The microorganisms in your gastrointestinal tract use prebiotics as fuel.

Supplements called ‘synbiotics’ contain both prebiotic molecules and probiotic organisms.² Synbiotics offer a dual-action strategy for even greater health benefits. A diet rich in pre and probiotic foods support your gut to develop a robust immunity.

Understanding probiotics for runners

As the popularity of ‘gut health’ supplements for athletes increases, a basic knowledge of the assortment of beneficial probiotics in your supplement is helpful.

Probiotics are classified by their unique microorganism strain, which includes the genus, species, subspecies (if applicable), and an alphanumeric strain designation.

The seven core probiotic genera are Lactobacillus, Bifidobacterium, Saccharomyces, Streptococcus, Bacillus, Enterococcus, and Escherichia.

Lactobaccillus rhamnosus, Lactobaccillus acidophilus, and Saccharomyces boulardii are common commercially produced probiotic and yeast species. This ‘probiotic tree’ diagram highlights several commercially available probiotic strains.

Research on specific probiotic strains has expanded our knowledge of the health benefits and targeted treatments of probiotics for athletes. However, probiotic supplementation may not be appropriate or necessary for all athletes.

Probiotics for Runners

Certain probiotic species impart significant anti-inflammatory effects within your gut. In particular, Lactobacillus strains produce lactate, which is then converted into short-chain fatty acids by your gut bacteria. Butyrate is a pivotal short-chain fatty acid for intestinal homeostasis due to its anti-inflammatory properties and beneficial effects on intestinal cells, gut barrier function, and permeability.

Over thirty years of research supports the widespread use of Lactobacillus rhamnosus GG (LGG) for common gut-related issues such as diarrhoea, antibiotic use, infections, e.g., Clostridium, irritable bowel syndrome, inflammatory bowel disease, respiratory tract infections, and allergies in athletes.

Studies also show certain probiotics can improve vitamin D levels in athletes.

LGG along with L. acidophilus, and B. bifidum improve exercise-induced gastrointestinal symptoms. In fact, almost 60%of runners and endurance athletes who train intensely experience gut microbiome upsets and unwanted symptoms. Probiotics offer relief by supporting immune function and intestinal cell proliferation and function, as well as shortening the duration of gastrointestinal symptoms.⁵

Probiotic strains interact favourably with other probiotic species in the microbiome to improve the overall balance and composition of beneficial bacteria in your gut. For example, Lactobacillus fermentum (PCC) can increase the Lactobacillus genus seven-fold after 11 weeks of supplementation.

Probiotic supplements can help regulate blood sugar levels and maintain energy for training and performance. Also, yeast probiotics such as Saccharomyces cerevisiae are widely used to suppress the overgrowth of Candida or thrush fungal infections.

Lastly, new research demonstrates that probiotics can enhance sports performance. Runners taking Bifidobacterium longum (OLP-01) for five weeks significantly increased their running distance in a timed test. Bifidobacterium longum (OLP-01) also provided other health benefits such as increasing the abundance of gut microbiota in the runners.

There are a few final points to keep in mind before you add probiotics to your diet.

First, the quality of your probiotic supplement may vary significantly. Be careful about your choices as the label “probiotic” doesn’t necessarily mean this option will be suitable for your microbiome.

Second, a probiotic combination or an inappropriate supplementation duration may exacerbate unwanted symptoms in some situations. Therefore, it’s vital to consume high-quality, well-characterised live probiotics that deliver a therapeutic dose over an effective length of time.

Finally, the best probiotics for endurance athletes are selected case by case to improve your performance, recovery, immune and gut health. Be sure to seek professional advice for the most suitable probiotic therapy for your training and health circumstances.

Unsure if a probiotic supplement could help you?
Speak with Athlete Sanctuary’s sports naturopath and nutritionist about your health and sports performance goals today.

About the Author: Kate Smyth is a Sports naturopath, nutritionist and female-centric running coach. She is the founder of the Athlete Sanctuary- a holistic healthcare clinic for athletes of all levels and sporting codes. Kate has a thirst for knowledge with two bachelor’s and a master’s degree under her belt. She has been involved in sports for many decades and competed for Australia in the Commonwealth Games and Olympic Games marathons with a personal best time of 2 hours 28 minutes. For more information visit www.https://https://athletesanctuary.com.au/wp-content/uploads/2023/03/normatec-3-lower-body-system-thumb_720x-1.webp.com.au/wp-content/uploads/2020/05/Seed-Cycle-Blends-scaled-1.jpg.com.au

References

Hill C, Guarner F, Reid G, Gibson GR, Merenstein DJ, Pot B, et al. The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nat Rev Gastroenterol Hepatol 2014;11:506-14.
World Gastroenterology Organisation. Probiotics and prebiotics. 2017.
Capurso, L. (2019). Thirty years of Lactobacillus rhamnosus GG: a review. Journal of Clinical Gastroenterology, 53, S1-S41. doi: 10.1097/MCG.0000000000001170
Leite, G. S., Student, A. S. R. M., West, N. P., & Lancha Jr, A. H. (2019). Probiotics and sports: A new magic bullet? Nutrition, 60, 152-160. https://doi.org/10.1016/j.nut.2018.09.023
Salarkia, N., Ghadamli, L., Zaeri, F., & Rad, L. S. (2013). Effects of probiotic yogurt on performance, respiratory and digestive systems of young adult female endurance swimmers: a randomized controlled trial. Medical Journal of the Islamic Republic of Iran, 27(3), 141. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3917487/
West, N. P., Pyne, D. B., Cripps, A. W., Hopkins, W. G., Eskesen, D. C., Jairath, A., … & Fricker, P. A. (2011). Lactobacillus fermentum (PCC®) supplementation and gastrointestinal and respiratory-tract illness symptoms: a randomised control trial in athletes. Nutrition Journal, 10(1), 1-11. https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-10-30
Gaziano, R., Sabbatini, S., Roselletti, E., Perito, S., & Monari, C. (2020). Saccharomyces cerevisiae-based probiotics as novel antimicrobial agents to prevent and treat vaginal infections. Frontiers in Microbiology, 11, 718. https://doi.org/10.3389/fmicb.2020.00718
Lin, C. L., Hsu, Y. J., Ho, H. H., Chang, Y. C., Kuo, Y. W., Yeh, Y. T., … & Lee, M. C. (2020). Bifidobacterium longum subsp. longum OLP-01 Supplementation during Endurance Running Training Improves Exercise Performance in Middle-and Long-Distance Runners: A Double-Blind Controlled Trial. Nutrients, 12(7), 1972. doi:10.3390/nu12071972
Probiotic professionals

Normatec recovery therapy is suitable for athletes of all levels.

Sporting clubs, associations, and teams such as Australia Triathlon, AFL teams, USA Triathlon, Ironman US, USA Track and Field, British Gymnastics, Belgian Cycling, American Cycling, USA Hockey, Ireland Hockey, and the Boston Ballet are just some of the crew ahead of the curve using Normatec recovery.

We have been so impressed with Normatec recovery we’ve made it accessible to athletes of all levels through our exclusive hire service. We also sell the Normatec recovery systems to those who like to take their training and recovery a bit more seriously.

WHAT IS NORMATEC?

Normatec is an evidence-based recovery system with proven results and research supporting its claimed benefits.

Normatec is a form of active compression therapy (peristaltic pulse dynamic compression) with a sophisticated massage pattern that studies show results in reduced muscle soreness and fatigue, enhanced blood flow to the treated areas, decreased inflammation, improved clearance of waste products, and increased range of motion. Studies also show the peristaltic compression process may deliver positive adaptive responses to exercise and improve artery endothelial function systemically making it also useful for individuals who have circulation and lymphatic drainage issues.

Key benefits of Normatec recovery

1. REDUCES PAIN: Journal of Strength and Conditioning 2015 – dynamic compression may accelerate and enhance recovery by reducing muscle tenderness from pressure stimuli.

2. INCREASES RANGE OF MOTION: Journal of Strength and Conditioning 2014 -Peristaltic pulse dynamic compression rapidly enhances acute range-of-motion with less discomfort and time and has been shown to be more

3. REDUCES DOMS (DELAYED ONSET MUSCLE SORENESS), PAIN, and SWELLING: Journal of Athletic Training 2016 – a 30-minute treatment of pulse compression increases blood flow in the lower extremity, making Pulse compression a viable option in the management of exercise-induced muscle damage (DOMS). In general, DOMS-related swelling, range of movement limitations, and pain ratings were lower and returned to baseline faster while using NormaTec when compared to continuously-worn compression sleeve options International Journal of Exercise Science 2018.

4.DECREASES MUSCLE FATIGUE AFTER ACUTE EXERCISE: PLOS One Medical Journal 2017. External pneumatic compression increases flexibility and reduces select skeletal muscle oxidative stress and proteolysis markers during recovery from heavy resistance exercise.

5. PASSIVELY CLEARS WASTE AND METABOLITES FROM BODY: Journal of Athletic Enhancement 2013 This form of compression significantly lowers blood lactate concentrations when compared to a passive recovery group.

6. IMPROVES ENDOTHELIAL FUNCTION: European Journal of Applied Physiology 2015. A single bout of peristaltic pulse compression improves artery endothelial function systemically and improves blood flow in the compressed limbs.

7. IMPROVES EXERCISE ADAPTATION AND GENE EXPRESSION: Journal of Experimental Physiology 2015. A 60-minute bout of whole-leg, peristaltic pulse compression transiently upregulates PGC-1α mRNA, while also upregulating eNOS protein and NOx concentrations in biopsy samples.

Clinical Physiology & Functional Imaging 2016. Peristaltic pulse compression may upregulate rps6 and downregulate Stat1, which may facilitate positive adaptive responses to exercise.

8. ENHANCE LYMPHATIC SYSTEM FUNCTION: Journal of Strength and Conditioning Research Muscle stiffness, tenderness, strength loss, and edema have been linked to exercise-induced muscle microtrauma. Enhancement of lymphatic flow and clearance of waste may accelerate recovery.

“A goal of dynamic compression is to reduce lymphatic obstruction and thereby enhance the removal of the protein- and debris-rich fluid that accumulates in the interstitial spaces after exercise-induced inflammation”. Maintaining an anti-inflammatory diet can also speed up your recovery time. Ginger is one natural remedy that may help reduce inflammation. Read our blog on how easy it is to use ginger here

Normatec features

Individualised programs for rehab, recovery, and injury treatment to suit your needs.
Normatec can be set to focus on key problem areas of the body such as the quads or calves through a “zone boost” allowing extra attention where needed. There is also an option to deactivate zones of the body.
Setting can be set to varied pressures to suit you and your comfort
Portable in a durable case, battery powdered for remote use, and lightweight
Versatile- single control unit is compatible with leg, arm, and hip attachments. The calibration phase ensures a personalised fit for all body types.
Super easy to use- set up takes less than a minute, giving you more time to relax
Made from highly durable material
The Normatec app allows you to integrate Normatec use seamlessly with your training plan

HOW TO USE NORMATEC

Typically 20-30 minutes once a day is sufficient for most athletes. Athletes in heavy training may consider use after each training session.

Normatec boots and hip attachments are popular with athletes preparing for and recovering post events. Committed athletes are using the system as an ongoing recovery tool on a daily basis.

Normatec Hire- TRY BEFORE YOU BUY

Normatec Pulse 2.0 (covers feet and legs) are now available for hire through the Athlete Sanctuary.

AVAILABLE FOR PURCHASE:

*Normatec pants 3.0 includes compression for the legs, ankles, and feet

*Normatec lower leg (includes attachments for the feet, ankles, legs, and hips)

*Normatec Full Body Recovery System – includes attachments for the legs, ankles, arms, and hips for the ultimate recovery experience

*Normatec Arms – great for swimmers, rowers, adventure racers and canoeists

*Normatec Hips- a great addition to the lower leg attachment

We recommend purchasing a Normatec carry case or backpack to keep your Normatec protected, and secure during transport and at home.

Visit our shop to view the Normatec recovery systems we stock.

Iron deficiency is one of the most common issues athletes face. Iron and thyroid health go hand in hand and the effects of exercise on the thyroid gland and hormones are not well understood.

Iron and thyroid function
Undiagnosed iron deficiency presents an increased risk of impaired thyroid function. Active women have high-energy lives, managing work, family and training, and many will accept low energy and brain fog as simply a result of being overworked or as an inevitable part of hormonal changes.

However, low thyroid function, iron deficiency, overtraining and hormonal changes also present with many of the same symptoms.

Signs that your thyroid function may be underactive (hypothyroid) include fatigue, unexplained weight gain, headaches, low blood pressure, dry skin, constipation and cold intolerance. These early signs of cellular hypothyroidism can appear when blood pathology remains within standard ranges.

As with most chronic issues, there are multiple factors that may contribute to dysfunction.

The Link between Exercise and Thyroid Function

In athletes, endurance and high-volume training promotes thyroid function. During exercise, your hypothalamus stimulates the pituitary gland to secrete thyroid-stimulating hormone (TSH), which in turn signals your thyroid to synthesise and release the thyroid storage hormone T4 and active thyroid hormone T3.

These hormones influence your body’s metabolism and allow it to increase exercise intensity. Over time, this repeated, high demand of your thyroid during prolonged intense exercise may impact your thyroid function, causing it to slow down and consequently lose the ability to produce sufficient hormones.

Iron and Thyroid Function

Normal thyroid function is dependent on several nutrients to regulate the synthesis of thyroid hormones. Iodine, iron, tyrosine, selenium, and zinc are needed to facilitate the conversion of T4 to T3 . A deficiency of any one of these nutrients would result in reduced T3 production, causing you to experience hypothyroid symptoms. Vitamins A and D also play important roles in cell receptor behaviour to regulate thyroid hormone metabolism.

While iodine is the key mineral for healthy thyroid function (read more…here) it is not uncommon to find iron deficiency in hypothyroidism. Although widely recognised for its influence on red blood cell production, iron is also an important component of thyroid peroxidase, an enzyme essential for thyroid hormone biosynthesis.

Iron deficiency interferes with the normal functioning of the thyroid, contributing significantly to fatigue, exercise intolerance and lightheadedness.

Increased menstrual bleeding can lead to iron deficiency. Many of us dismiss low energy as a symptom of a busy, active lifestyle and so iron deficiency frequently goes undiagnosed in perimenopausal women. For athletes, iron plays a critical role in exercise performance as outlined in our blog “Increase your iron absorption and rebound from anaemia” here

The most common causes of iron deficiency include inadequate dietary iron intake, inflammation, poor iron absorption in the gut, parasites, iron loss through sweat, urination and faeces, blood loss through menstruation. Pregnancy, breastfeeding or high-volume exercise will also significantly increase iron demands. Take our free anaemia quiz to see if you may be iron deficient here

Thyroid Function and Sex Hormones in Women

Your thyroid function is sensitive to fluctuations in sex hormone levels, particularly oestrogen. Oestrogen stimulates the production of the thyroid hormone precursor, thyroglobulin, and increases the protein that carries thyroid hormones in your blood.

As oestrogen changes (such as during peri-menopause) so too does thyroid hormones, which play an important role in metabolism, muscle strength, energy production and expenditure, heart function, and temperature regulation.

As oestrogen levels rise and fall later in life, menstruation may become irregular and heavier. Peri-menopausal women may experience symptoms for over ten years as described in our blog on “Natural solutions for menopause” here .

During peri-menopause declining oestrogen may impact thyroid function and can lead to inadequate production and circulation of thyroid hormones.

Exercise During Hormonal Changes

Despite common misconceptions, women can train and perform well throughout peri-menopause, and beyond, if they listen to their bodies and be mindful of maintaining adequate dietary intake of key nutrients. It is important to recognise that both iron deficiency, thyroid function and hormonal changes can impact your ability to exercise.

Years of consistent exercise accumulate like pages in a book. As a mature you know your body very well. The pathway to success utilises your book of wisdom and skills. Mature athletes can benefit from greater recovery, individualized strength and conditioning and modified programs. Focussing on the balance between training intensity and volume will help you to achieve your desired goals.

If you suspect your symptoms are impacting on your quality of life and sport, it’s time to seek support to help you navigate the journey.

Blood serum pathology and functional tissue mineral testing can be a good starting point due to the critical role nutrients play in hormonal and thyroid function.

With the right self-care and a holistic approach to health, you can continue to achieve your life goals and physical challenges irrespective of hormonal changes.

References

Kawicka, A., & Regulska-Ilow, B. (2015). Metabolic disorders and nutritional status in autoimmune thyroid diseases. Postepy Higieny i Medycyny Doswiadczalnej, 69, 80–90.
Luksch, J. R., & Collins, P. B. (2018). Thyroid Disorders in Athletes. Current Sports Medicine Reports, 17(2), 59–64.
Santin, A. P., & Furlanetto, T. W. (2011). Role of estrogen in thyroid function and growth regulation. Journal of Thyroid Research, 2011.
Soliman, A. T., De Sanctis, V., Yassin, M., Wagdy, M., & Soliman, N. (2017). Chronic anemia and thyroid function. Acta Biomedica, 88(1), 119–127.
Wouthuyzen-Bakker, M., & Van Assen, S. (2015). Exercise-induced anaemia: A forgotten cause of iron deficiency anaemia in young adults. British Journal of General Practice, 65(634), 268–269.

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