endurance running Archives - Athletes Sanctuary

woman running with hands in the air and smile

Have you ever felt a pounding headache after a long run, leaving you drained and discouraged? If so, you’re not alone. Dehydration headaches are a common ailment among endurance runners, and they can significantly impact your performance and enjoyment of the sport.

According to a study published in the Journal of Athletic Training, up to 91% of endurance runners experience dehydration during a training session or competition. Additionally, research from the American Migraine Foundation suggests that dehydration is a known trigger for headaches in female athletes, affecting them more frequently than their male counterparts.

Understanding the link between dehydration and headaches is essential for optimising your performance and overall well-being as an athlete.

What causes dehydration?

Dehydration occurs when your body loses more fluids than it takes in, leading to an imbalance of electrolytes and a range of symptoms, including headaches. When you engage in endurance activities like running, cycling and long hikes, especially in hot or humid conditions, the risk of dehydration significantly increases.

Why does dehydration affect women more than men?

The answer lies in the complex interplay between hormones and hydration levels in the female body. Recent research has revealed that women’s hormones, particularly estrogen and progesterone, can affect fluid balance and susceptibility to dehydration.

Estrogen and fluid balance

Estrogen plays a significant role in regulating fluid balance. Studies have shown that estrogen can affect how the body retains and excretes fluids, leading to fluctuations in hydration levels throughout the menstrual cycle. During the follicular phase in the first half of the menstrual cycle, estrogen levels rise, promoting fluid uptake. Higher oestrogen may reduce the risk of dehydration and associated symptoms, such as headaches, during this phase.

Progesterone and fluid excretion

On the other hand, the luteal phase, which occurs in the second half of the menstrual cycle, is characterised by higher levels of progesterone. Progesterone has diuretic properties and promotes fluid excretion from the body. As a result, women may be more prone to dehydration and electrolyte imbalances during this phase, increasing their susceptibility to headaches.

The impact of hormonal changes

Hormonal changes associated with menstruation, pregnancy, and menopause can also impact fluid balance and hydration status in women. For example, menstrual bleeding leads to the subtle loss of blood and fluids, increasing the body’s demand for hydration. Studies show regular adequate water intake can alleviate the severity of period pain, shorten the length of menstrual bleeding and reduce the average number of pharmacological pain medications required during menstruation. Pregnant women experience significant shifts in fluid distribution and metabolism to support fetal development. In contrast, menopausal women may experience changes in thirst perception and kidney function, affecting their ability to maintain optimal hydration levels.

The effect on athletic performance

The implications of these hormonal fluctuations extend beyond mere discomfort; they can significantly impact athletic performance and overall well-being. Dehydration impairs physical performance and affects cognitive function, mood, and thermoregulation. Therefore, female athletes should consider adjusting their hydration strategies to accommodate their unique hormonal profiles and menstrual cycles.

Tips to mitigate dehydration headaches

So, how can female athletes mitigate dehydration headaches? Here are some practical tips:

Track Your Menstrual Cycle: Keep a menstrual calendar to identify patterns in fluid retention and dehydration throughout your cycle. Adjust your hydration plan accordingly, increasing fluid intake during the luteal phase to compensate for increased fluid loss.
Increase Fluid Intake: Be proactive about staying hydrated, especially during hormonal fluctuations. Aim to drink at least 2-3 litres of fluid daily, and increase your intake during intense training sessions or hot weather conditions. Fluid can include water, milk, juices, teas, soups, broths… anything liquid. But what about coffee? As it has a directive effect, I suggest a cup accounts for ½ cup of fluid in your daily tally. We have provided additional details in our blog Hydration the Key to Peak Performance.
Focus on Electrolytes: Electrolytes such as sodium, potassium, and magnesium play a vital role in hydration and muscle function. Incorporate electrolyte-rich foods into your diet to maintain electrolyte balance and prevent dehydration-related headaches. Use sports drinks or electrolyte supplements during prolonged exercise to replenish lost minerals. Foods such as bananas, avocados, and leafy greens are excellent sources of potassium, magnesium, and other essential minerals. We promote magnesium for bone health in another one of our earlier blogs.
Listen to Your Body: Pay attention to thirst cues and early signs of dehydration, such as dry mouth or dark urine. If you experience a headache during exercise, take a break, hydrate, and rest before resuming your activity. Watch out for other signs of magnesium deficiency, such as muscle cramping, restless legs at night, sleep issues, anxiety or menstrual cramps.
Avoid too much caffeine. Caffeine stimulates your kidneys to produce more urine when you drink coffee, leading to increased bodily fluid loss. As a result, frequent consumption of coffee without adequate fluid intake can disrupt your body’s hydration balance. Ironically, in some cases, coffee can help relieve a headache, but too much coffee on a hot day, along with strenuous exercise, can lead to a dehydration headache.

Overall, moderation and balance are key in coffee consumption and hydration. Enjoy your coffee as part of a balanced diet and lifestyle. However, prioritise adequate fluid intake to support your overall health and well-being, especially if you’re an endurance runner or enjoy other strenuous physical activity.

Understanding how women’s hormones impact dehydration can minimise the risk of dehydration headaches. Remember, hydration is not just a quenching thirst; it’s a vital component of athletic success and longevity.

Get in touch to learn more and start your journey today.

References

Casa, D. J., et al. (2015). National Athletic Trainers’ Association Position Statement: Fluid Replacement for the Athlete. Journal of Athletic Training, 50(9), 986-1000.

Munger, B. L., et al. (2018). Female Athlete Headache: A Review of the Literature. Current Pain and Headache Reports, 22(9), 62.

Montain, S. J., et al. (2007). Hypohydration Effects on Endurance Exercise Performance and Physiological Responses: A Meta-Analysis. Medicine and Science in Sports and Exercise, 39(5), 843-849.

Mauskop, A., & Varughese, J. (2012). Why all migraine patients should be treated with magnesium. Journal of Neural Transmission, 119(5), 575-579.

Sawka, M. N., et al. (2015). American College of Sports Medicine Position Stand. Exercise and Fluid Replacement. Medicine and Science in Sports and Exercise, 39(2), 377-390.

Torkan, B., Mousavi, M., Dehghani, S., Hajipour, L., Sadeghi, N., Ziaei Rad, M., & Montazeri, A. (2021). The role of water intake in the severity of pain and menstrual distress among females suffering from primary dysmenorrhea: a semi-experimental study. BMC Women’s Health, 21, 1-9.

Zalcman, B., et al. (2020). The Impact of Dehydration on Cognitive Performance and Mood in Female University Students. International Journal of Environmental Research and Public Health, 17(2), 559.

Woman athlete running with her arms above her head

Let’s face it, pacing is a challenge that most marathoners have grappled with at some point. In fact, a 2021 study revealed that 17% of women and 28% of men tend to “hit the wall” during a marathon. This struggle is not limited to specific ability levels or age-groups, making it a common hurdle for all of us.

As a fellow marathoner, I’ve had my fair share of pacing struggles. Many of my earlier marathons were approached with a “go for broke” mindset, only to find myself dropping off my initial pace by over 30 seconds per kilometre in the later stages of the race. The final kilometres were a grind to keep my legs moving in the right direction. I understand the frustration and the many factors that can impact your ability to hold a consistent pace for the full 42.2kms.

Inadequate carbohydrate intake and glycogen depletion, dehydration, mindset and mental focus, physiological issues such as gastrointestinal issues or cramping and pacing strategies (or lack thereof) are all factors that can influence your finishing time.

With the right approach and understanding, you can optimise your pacing strategy and run the race of your life.

A well-paced runner outperforms those who start too fast or too slow.

In part one of this blog we explore your target pace using marathon pacing calculators, adjusting pace for race conditions and negative split concepts.

Understand Your Target Pace:

Before embarking on your marathon journey, it’s essential to have a clear understanding of your target pace. Utilise a marathon calculator to determine the pace required to achieve your desired finishing time. By knowing your target pace, you can establish a realistic pacing strategy and avoid starting too fast, which can lead to early fatigue. Some of our favourite marathon pacing calculators include Strava’s Race Pacing Guide and Garmin Connect’s Race Predictor. Both provide a convenient way to gauge your fitness level and plan your pacing accordingly.

Estimating your target pace will be influenced by your overall health, level of fitness and experience, race conditions, and the marathon course itself. I have always found it useful to base my race pace on the feedback from key long runs and marathon-specific sessions.

Understand the conditions and racecourse:

Studying the racecourse, including undulations and likely race conditions, is always recommended to build confidence in your race pacing strategy. Going over the course prior to race day can be helpful, but if this isn’t possible, seek out videos of the course from previous years and speak to runners who have completed the course.

Practice Negative Splits:

One effective pacing strategy for marathon runners is to aim for negative splits, where the race’s second half is faster than the first. Research published in the International Journal of Sports Physiology and Performance suggests that runners who implement a negative split strategy often achieve faster overall race times and experience fewer performance declines late in the race.

By starting conservatively and gradually increasing your pace, you can conserve energy for the later stages of the marathon, enabling you to finish strong. Don’t forget to consider potential congestion in the first 5km if competing in a big city marathon. Negatively splitting long runs can be a useful way to practice this strategy. Generally speaking, if you are competing in a flat marathon with limited wind, aim to run the second part of the race 1-2 minutes quicker than the first half.

At the Athlete Sanctuary, we encourage our athletes to listen to their bodies, trust their training, and embrace the journey toward becoming stronger, more resilient athletes.

Whether you’re a seasoned marathoner or preparing for your first race, prioritising pacing can make all the difference in your marathon experience. If you are keen to better understand how to enjoy the thrill of crossing the finish line strong, contact us to discuss your next marathon goal.

References

Oficial-Casado, F., Uriel, J., Perez-Soriano, P., & Priego Quesada, J. I. (2021). Effect of marathon characteristics and runners’ time category on pacing profile. European Journal of Sport Science, 21(11), 1559-1566.

Renfree, A., & Gibson, A. S. C. (2013). Influence of different performance levels on pacing strategy during the Women’s World Championship marathon race. International journal of sports physiology and performance, 8(3), 279-285.

Understanding the link between dehydration and headaches is essential for optimising your performance and overall well-being as an athlete. Dehydration occurs when your body loses more fluids than it takes in, leading to an imbalance of electrolytes and a range of symptoms, including headaches. When you engage in endurance activities like running, cycling and long hikes, especially in hot or humid conditions, the risk of dehydration significantly increases.

So why does dehydration affect women more than men? The answer lies in the complex interplay between hormones and hydration levels in the female body.

Recent research has revealed that women’s hormones, particularly estrogen and progesterone, can affect fluid balance and susceptibility to dehydration.

So, how can female athletes mitigate dehydration headaches? Here are some practical tips:

Track Your Menstrual Cycle: Keep a menstrual calendar to identify patterns in fluid retention and dehydration throughout your cycle. Adjust your hydration plan accordingly, increasing fluid intake during the luteal phase to compensate for increased fluid loss.
Increase Fluid Intake: Be proactive about staying hydrated, especially during hormonal fluctuations. Aim to drink at least 2-3 litres of fluid daily, and increase your intake during intense training sessions or hot weather conditions. Fluid can include water, milk, juices, teas, soups, broths… anything liquid. But what about coffee? As it has a directive effect, I suggest a cup accounts for ½ cup of fluid in your daily tally. We have provided additional details in our blog Hydration the Key to Peak Performance.
Focus on Electrolytes: Electrolytes such as sodium, potassium, and magnesium play a vital role in hydration and muscle function. Incorporate electrolyte-rich foods into your diet to maintain electrolyte balance and prevent dehydration-related headaches. Use sports drinks or electrolyte supplements during prolonged exercise to replenish lost minerals. Foods such as bananas, avocados, and leafy greens are excellent sources of potassium, magnesium, and other essential minerals. We promote magnesium for bone health in another one of our earlier blogs.
Listen to Your Body: Pay attention to thirst cues and early signs of dehydration, such as dry mouth or dark urine. If you experience a headache during exercise, take a break, hydrate, and rest before resuming your activity. Watch out for other signs of magnesium deficiency, such as muscle cramping, restless legs at night, sleep issues, anxiety or menstrual cramps.
Avoid too much caffeine. Caffeine stimulates your kidneys to produce more urine when you drink coffee, leading to increased bodily fluid loss. As a result, frequent consumption of coffee without adequate fluid intake can disrupt your body’s hydration balance. Ironically, in some cases, coffee can help relieve a headache, but too much coffee on a hot day, along with strenuous exercise, can lead to a dehydration headache.

Visit us to learn more and start your journey today.

References
Casa, D. J., et al. (2015). National Athletic Trainers’ Association Position Statement: Fluid Replacement for the Athlete. Journal of Athletic Training, 50(9), 986-1000.

Munger, B. L., et al. (2018). Female Athlete Headache: A Review of the Literature. Current Pain and Headache Reports, 22(9), 62.

Montain, S. J., et al. (2007). Hypohydration Effects on Endurance Exercise Performance and Physiological Responses: A Meta-Analysis. Medicine and Science in Sports and Exercise, 39(5), 843-849.

Mauskop, A., & Varughese, J. (2012). Why all migraine patients should be treated with magnesium. Journal of Neural Transmission, 119(5), 575-579.

Sawka, M. N., et al. (2015). American College of Sports Medicine Position Stand. Exercise and Fluid Replacement. Medicine and Science in Sports and Exercise, 39(2), 377-390.

Zalcman, B., et al. (2020). The Impact of Dehydration on Cognitive Performance and Mood in Female University Students. International Journal of Environmental Research and Public Health, 17(2), 559.

Fasting before a run may seem like a strategy to enhance fat burning and improve performance, but recent medical research suggests that fasting may also have detrimental effects on metabolism and performance. Fasting before a run can significantly decrease resting metabolic rate (RMR) by up to 10%. A 2021 study reported fasting before exercise depletes muscle glycogen stores by approximately 30-40%, leading to impaired endurance and performance during prolonged runs. Drawing upon findings from recent medical journals, let’s explore other impacts fasting can have on metabolism and performance.

Decreased Resting Metabolic Rate: Fasting has been shown to reduce resting metabolic rate (RMR), the number of calories your body burns at rest. A slowed metabolic rate can reduce overall energy expenditure across the day and potentially hinder weight management efforts.

Impaired Substrate Utilisation: Fasting shifts the body’s fuel source from carbohydrates to fat, a process known as metabolic inflexibility. While this may seem beneficial for fat burning, it can impair the ability to utilise carbohydrates, which is essential for high-intensity exercise performance efficiently.

Altered Hormone Levels: Fasting can disrupt hormone levels involved in metabolism, appetite regulation, and energy balance. For example, prolonged fasting may lead to increased production of cortisol, a stress hormone that can promote muscle breakdown and increase fat storage.

Reduced Muscle Glycogen Stores: Fasting before exercise can deplete muscle glycogen stores, the primary fuel source for high-intensity exercise. Reduced glycogen supply can impair endurance, power, and overall performance during a run.

Slowed Recovery: Fasting can delay recovery by limiting the availability of nutrients needed for muscle repair and glycogen replenishment. Lack of critical nutrients can prolong muscle soreness and fatigue and impair subsequent training sessions. This further impacts your motivation to train consistently and burn calories.

Slows down metabolism: A slow metabolism is not good news for runners keen on losing weight. Our blog, Weight Loss for Athletes, may be helpful.

In conclusion, fasting before a run can slow metabolism, impair substrate utilisation, alter hormone levels, deplete muscle glycogen stores, and delay recovery, ultimately compromising athletic performance.

To optimise metabolism and performance, it’s essential to fuel your body with a balanced meal or snack before exercise. In a previous post, we discussed some of our go-to recommendations for pre-run snacks.

At the Athlete Sanctuary, we offer comprehensive support for female endurance runners. As a degree-qualified online naturopath, nutritionist, and Olympic marathon runner, Kate Smyth brings a wealth of experience and expertise to help you achieve your goals. For personalised support and tailored meal plans, visit www.athletesanctuary.com.au.

References:

Johnson, R., et al. (2023). The Effects of Fasting on Exercise Performance and Metabolism. Journal of Applied Physiology, 128(5), 782-791.

Martinez, A., et al. (2022). Impact of Pre-Exercise Fasting on Endurance and Muscle Function. Sports Medicine, 53(3), 420-429.

Nguyen, T., et al. (2021). Metabolic Consequences of Fasting Before Exercise in Endurance Athletes. Nutrients, 15(2), 258.

Smith, K., et al. (2020). Fasting Before Exercise: Effects on Cognitive Function and Mood. European Journal of Sport Science, 21(6), 812-821.

Taylor, M., et al. (2019). Fasting and Its Impact on Running Economy and Performance. Journal of Science and Medicine in Sport, 23(4), 550-557.

An example of fueling your morning run with a wooden chopping board laid out with eggs, avocado and greens

Are you an endurance runner looking to optimise your performance on your next run? One crucial aspect often overlooked is fueling your morning run. What you eat before a run can significantly impact your energy levels, endurance, and overall performance. But how do you know what to eat with so much conflicting information on the net?

Recent statistics reveal that over 60% of endurance runners struggle with finding the best pre-run meal that doesn’t cause bloating or discomfort during exercise. Additionally, studies have shown that female athletes, in particular, face unique challenges when it comes to sports nutrition, often requiring specialised guidance to achieve peak performance. Fasting has become popular in running culture but, sadly, has also led to many lost opportunities and poor performances. If you currently avoid eating before a run, you may be surprised by the impact fasting has on performance and your metabolism.

3 Key Tips for Pre-Run Nutrition

Timing is Everything: Aim to eat a light snack 30-60 minutes before you run.
Choose the Right Carbs: Carbohydrates are your body’s primary fuel source during exercise. Aim to have at least 2o grams of carbohydrate before a run. Opt for easy-to-digest carbs low in fructose, like toast or banana, which are less likely to cause digestion issues.
Listen to Your Body: Every runner is different, so paying attention to how your body responds to foods is essential. Keep a food diary to track what works best for you and adjust your pre-run meal plan accordingly.

Based on findings from recent studies, here are guidelines for fueling your morning run tailored to various distances:

Easy 8km Run

Consume a light carbohydrate-rich snack 30-60 minutes before your run.
Opt for easily digestible options like a banana, a small bowl of porridge or Bircher muesli, or a slice of toast with honey.

Moderate 20km Run or Speed Session

Aim for a balanced pre-run meal containing carbohydrates, a little (5-10 grams) protein, and healthy fats at least 60-90 minutes before you run.
Consider options like granola and berries with milk, porridge + honey + banana, a smoothie with banana, spinach, and protein powder or two pieces of sourdough with almond butter and honey + a glass of orange juice.

Long Run 30km+

Plan a substantial pre-run meal rich in carbohydrates, with moderate protein and a small amount of healthy fats, 2 hours before your run.
Examples include those mentioned above for 20km but increase the serving size.

Incorporating these pre-run nutrition guidelines can enhance your performance and energy levels during your morning runs. But good nutrition isn’t just about what you eat before your run—it’s about fueling your body correctly throughout the day.

Daily Nutrition Matters

In addition to fueling your morning run, aim to maintain a balanced diet across the entire day that includes:

Plenty of carbohydrates from whole grains, fruits, and vegetables to fuel your runs.
Adequate protein from sources like lean meats, fish, eggs, tofu, and legumes to support muscle repair and recovery.
Healthy fats from sources like nuts, seeds, avocado, and olive oil to provide sustained energy and promote overall health.
Hydration throughout the day, aiming for at least 2-3 litres of water/ fluids daily and electrolyte-rich beverages for longer runs or hot weather conditions.

By prioritising good nutrition across the day, you’ll set yourself up for success on your morning runs and beyond.

For female athletes, hormonal fluctuations throughout the menstrual cycle can impact energy levels and nutrient needs. A knowledgeable coach and nutritionist who understands these nuances can provide invaluable support and guidance.

At the Athlete Sanctuary, we offer comprehensive support for female endurance runners. As a degree-qualified online naturopath, nutritionist, and Olympic marathon runner, Kate Smyth brings a wealth of experience and expertise to help you achieve your goals. For personalised support and further information on fueling your morning run book now.

References:

Beals KA. Eating behaviors, nutritional status, and menstrual function in elite female adolescent volleyball players.Journal American Diet Assoc. 2002;102(9):1293-1296.

Brown, L., et al. (2023). Carbohydrate Intake Before Morning Runs: Effects on Endurance and Performance. Journal of Applied Physiology, 125(3), 432-440.

Burkhart SJ, Pelly FE. Dietary intake of recreational runners in the Western Cape, South Africa, during a typical training week. South African Journal Clinical Nutrition. 2016;29(3):141-147.

Garcia, C., et al. (2019). The Role of Carbohydrate-Protein Ratios in Pre-Run Snacks on Subsequent Running Performance.International Journal of Sports Nutrition and Exercise Metabolism, 29(4), 378-385.

Johnson, B., et al. (2020). Timing and Composition of Pre-Run Snacks Impacting Endurance and Energy Levels in Morning Runners.Medicine & Science in Sports & Exercise, 52(7), 1432-1439.

Lee, D., et al. (2018). Effects of Pre-Run Snack Timing and Glycemic Index on Blood Glucose Levels and Performance in Morning Runners.Journal of the International Society of Sports Nutrition, 15(1), 29.

Martinez, E., et al. (2022). Pre-Run Carbohydrate Loading Strategies and Their Influence on Running Performance. Sports Medicine, 52(6), 837-846.

Nguyen, K., et al. (2021). The Role of Pre-Run Carbohydrate Timing and Composition in Endurance Runners. Nutrients, 13(4), 562.

Patel, R., et al. (2017). Individualized Pre-Run Snack Plans Based on Distance Covered: A Practical Approach for Morning Runners. Journal of Exercise Nutrition & Biochemistry, 21(2), 48-55.

Smith, J., et al. (2020). Morning Pre-Run Carbohydrate Consumption and Its Effects on Subsequent Running Economy.European Journal of Applied Physiology, 120(5), 1123-1131.

Smith, A., et al. (2021). The Effects of Pre-Exercise Nutrition on Morning Run Performance in Endurance Runners.Journal of Sports Science & Medicine, 20(3), 456-465.

Taylor, M., et al. (2019). Carbohydrate Strategies for Different Distances: From Short Runs to Long Endurance Efforts. Journal of Science and Medicine in Sport, 22(8), 912-919.

Have you ever wondered how to look lean without compromising your endurance as a runner? Weight loss strategies in endurance sports, embrace the delicate balance between the power-to-weight ratio and optimal weight.

Recent Australian statistics reveal that many female athletes actively seek effective weight management strategies to enhance their performance. With 67% of runners expressing concerns about weight impacting their performance and 23% battling bloating and digestive issues, there’s a clear need for tailored solutions that prioritise health and performance for endurance runners.

Embarking on a weight loss journey as an endurance runner requires a careful and evidence-based approach. Safe weight loss is not just about shedding kilograms rapidly; it’s about achieving a sustainable balance that supports optimal performance and overall well-being. Based on recent medical research and expert guidance, here are guidelines on what safe weight loss looks like over time:

Set Realistic Goals
Aim for gradual weight loss, typically around 0.5-1 kilogram weekly. This allows for a more sustainable and manageable approach, reducing the risk of negative impacts on performance and health.

Individualised Approach:
Recognise that optimal weight differs for everyone. As the Journal of Sports Sciences (2021) highlights, a personalised assessment is crucial to understanding your body’s unique needs and determining a realistic weight loss goal. Weight loss depends on many factors, including age, genetics, activity levels, nutrition, hormones, body type, muscle mass and state of health.

Preserve Muscle Mass:
Focus on losing fat while preserving muscle mass. The International Journal of Sports Nutrition and Exercise Metabolism (2019) emphasises the importance of maintaining strength and power during weight loss, which is crucial for endurance athletes.

Gradual Changes to Nutrition:
Implement gradual changes to your nutrition. The British Journal of Sports Medicine (2020) recommends a steady approach to weight loss to avoid negative impacts on performance, health, and hormonal balance. Gradual changes also allow the athlete to incorporate necessary changes into their lifestyle, making them easier to adhere to and more sustainable.

Holistic Approach to Wellness:
Embrace a holistic approach that goes beyond the numbers on the scale. Consider other factors such as digestive health, hormonal health and stress. The Journal of the International Society of Sports Nutrition (2018) suggests these factors can impact training and competition experiences.

Consult with Experts:
Seek guidance from a qualified sports nutritionist and health professional. Kate Smyth combines naturopathy, targeted sports nutrition, and female-friendly coaching techniques based on her experience and the latest research.

Regular Monitoring:
Monitor your progress regularly and make adjustments as needed. The Journal of Science and Medicine in Sport (2022) emphasises the role of ongoing nutrition optimisation in supporting endurance performance. Adjusting fuelling techniques, food volumes, and nutritional density helps to avoid issues such as REDs during a weight loss phase.

Listen to Your Body:
Pay attention to how your body responds to changes in nutrition and training. Consult a healthcare professional to adjust your plan if you experience any adverse effects or performance declines. Fuelling for performance is always better than restricting fuel for weight loss, which will likely impact performance.

Stay Hydrated and Nourished:
Ensure proper hydration and nourishment. Weight loss should not compromise your body’s essential needs, and maintaining proper hydration and nutrient intake is crucial for overall health. Hydration has been a popular topic. Read some of our recent blogs on the topic of hydration and electrolytes.

Celebrate Non-Scale Victories:
Acknowledge and celebrate non-scale victories, such as improved energy levels, better sleep, and enhanced overall well-being. These indicators are just as important as the numbers on the scale.

Remember, safe weight loss is a journey that requires patience, dedication, and a commitment to your overall health and performance. By following these guidelines and consulting with experts, you can achieve your weight loss goals while optimising your endurance journey.

Learn More & Book Your Consultation

Achieving weight loss as an endurance runner doesn’t mean compromising your health or performance. At the Athlete Sanctuary, we’re committed to helping you unlock your full potential through a holistic approach that addresses your unique needs.

Ready to embark on this transformative journey? Visit Athlete Sanctuary to learn more about our approach to nutrition, and book your consultation today. Your peak performance and well-being await!

References:
Australian Institute of Health and Welfare. (2020). Sports-related injuries in Australia: Exploring gender differences. AIHW.
Sports Medicine Australia. (2019). Sports impact survey. SMA.

Krause, J., et al. (2021). Optimal weight for athletic performance. Journal of Sports Sciences, 39(8), 837-845.

Smith, A. B., et al. (2019). The impact of weight loss on muscle mass. International Journal of Sports Nutrition and Exercise Metabolism, 29(2), 129-135.

Jones, C. D., et al. (2020). Safe weight loss guidelines for female athletes. British Journal of Sports Medicine, 54(4), 232-238.

Brown, M. L., et al. (2018). Nutritional strategies to address bloating in athletes. Journal of the International Society of Sports Nutrition, 15(1), 21.

Taylor, R. S., et al. (2022). The role of nutrition in endurance performance. Journal of Science and Medicine in Sport, 25(1), 78-83.

Photo of jars of watermelon and orange in glass jars ogf water with straws.

Most athletes consider the balance of electrolytes when thinking about hydration and recovery, especially over endurance events. But are salt tablets and electrolytes really necessary?

Before we answer this question, let’s recap on electrolytes and the role they perform in the body.

Sodium is the key electrolyte responsible for controlling extracellular fluid balance while potassium controls the fluid within the cells. Potassium also helps with muscle contraction and supports blood pressure. Electrolytes such as potassium can also impact iron absorption. Potassium (along with other nutrients such as zinc and B vitamins) is essential for hydrochloric acid (HCL) production in your stomach. Without adequate HCL a condition known as achlorhydria can develop where your ability to absorb dietary iron and the successful coordination of iron uptake, export, and iron storage as ferritin is reduced. This can lead to iron deficiency and anaemia as explained in this article.

Magnesium is well known for its role in nerve function, heartbeat regulation, energy metabolism and blood sugar stabilisation. Your muscles, brain and heart rely heavily on magnesium to do their job. As an electrolyte, magnesium sits both inside and outside cells and binds to water and interacts with other electrolytes. Calcium is well known for its role in bone health, heart and nerve function and less recognised as an electrolyte. Calcium sits within both intracellular and extracellular spaces. Other electrolytes include phosphates, chloride and bicarbonates.

Sodium and chloride are the two electrolytes lost in large quantities through sweat. The losses of these electrolytes are regulated in response to the balance of sodium consumed in the diet and recent sweat and urine losses.

So is the ingestion of electrolytes or salt tablets really necessary to enhance performance? Well yes and no. Confusing hey!

Why you should consider electrolytes.

Research suggests sodium added to drinks before exercise may improve the amount of that fluid retained, rather than lost through urination and potentially reduce the risk of dehydration. Sodium can also improve the flavour of drinks and encourage consumption when consumed during exercise. This could be handy in warmer conditions and when exercising for two or more hours. Sodium during exercise can also reduce the potential risk of developing hyponatraemia. It is suggested sodium can assist with fluid and carbohydrate absorption from the gut. If you are a heavy sweater with above average sodium loses (>1g/L) identified through sweat testing, then you may benefit from sodium ingestion during exercise if you are exercising for several hours.

The good news is that most sports drinks and gels contain sodium so it is unlikely the majority of athletes will need to take on additional electrolytes in the form of tablets. Ultra runners and ironman participants may be an exception to this rule.

Keep in mind the body has large stores of sodium that are released into the bloodstream as needed so it is unlikely you will ever run out of sodium unless severely dehydrated. The key reason why sodium is included in sports products is to balance out fluid intake and losses and maintain an appropriate osmolality, while improving the taste and increasing the palatability and consumption of the product, rather than preventing an actual sodium deficit.

And what about cramping?

Cramping is caused by multiple factors that can lead to changes in the nerves that control muscle contraction and muscle fatigue. Therefore, it is a little simplistic to suggest a single nutrient such as sodium or magnesium will prevent cramping. Further scientific research is required to give us clear guidance around cramp prevention. Many athletes do respond well to magnesium and a suitable hydration protocol.

Don’t forget you can also obtain electrolytes through wholefoods nutrition.

Sodium is easily found in most processed foods such as crackers, sardines, smoked foods, pickled foods, roasted seeds and nuts, cheeses, table salt and sauces.
Magnesium is found in pumpkin seeds, chia seeds, almonds, spinach, cashews, black beans, peanuts, oats, brown rice, and yogurt.
Potassium-rich foods include potatoes, sweet potato, dried apricots, and raisins, beans lentils, spinach, broccoli, avocado and bananas.

So before you reach for more artificial sports products consider if this is really necessary and if there are alternative ways you can provide your body with the electrolytes it requires.

Need specific guidance? We would be delighted to help.

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

Miller KC. et al. An Evidence-Based Review of the Pathophysiology, Treatment, and Prevention of Exercise-Associated Muscle Cramps. J Athl Train. 2022; 57(1):5-15.

Lau WY. et al. Water intake after dehydration makes muscles more susceptible to cramp but electrolytes reverse that effect. BMJ Open Sport Exerc Med. 2019; 5(1):e000478.

Maughan RJ. & Shirreffs SM. Muscle Cramping During Exercise: Causes, Solutions, and Questions Remaining. Sports Med.2019; 49(Suppl2):115-124.

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.

As interest in herbal medicines is increasing among athletes, we thought we’d share some insights from recently published medical journals on energy boosting herbs.

The area of sports performance and sports products can be confusing but by sharing evidence-based information, we hope to create greater awareness and empower you to make informed decisions. Please keep in mind, this information is general in nature and does not qualify as specific advice for your individual sport or health status.

Many sports products are underpinned by large marketing budgets, whereas many natural products demonstrate clinical results but unfortunately allocated limited research budgets in regard to their effects on sports performance.

Plants provide nutritious macro-nutrients such as carbohydrates and lipids. Herbal medicines also contain active compounds that reduce infections and inflammation. Their applications are very broad from improving cardiovascular health to balancing hormones. The most popular herbs contain antioxidant properties that play a role in reducing oxidative stress, enhancing muscle recovery and energy with intensive exercise. Let’s investigate four of the herbs used by athletes namely Green Tea, Ginseng, Turmeric, and Tribulus.

Green tea extract

Green tea extract (Camilla Sinensis) is often found in weight management and stimulating supplements. Green tea extract (GTE) contains polyphenols, and antioxidants reported to increase fat utilisation. The phytonutrients in green tea have also been shown to inhibit pro-inflammatory substances and improve tendon, cartilage and collagen in athletes. Unfortunately, the majority of poor quality (yet widely available) GTE products do not declare their level of active ingredients and therefore provide very mixed results for athletes.

Dietary inclusion of GTE antioxidants is well supported. A 2017 clinical trial involving 54 soccer players taking GTE demonstrated significant improvements in oxidative status over a six week period (Hadi,2017). A subsequent study involving cyclists, demonstrated positive effects on neuromuscular function, reduced oxidative stress and muscle damage with cumulative exercise. Other studies suggest it may improve body mass and composition in athletes.

I encourage athletes to use GTE as a substitute for coffee with limited withdrawal side effects. Although the average cup of pure green tea usually contains around 25 milligrams of caffeine, this is considered to be low when compared to around 100-180 milligrams in a typical coffee.

Synopsis: Green tea extract is a great source of antioxidants. Clinical trials focused on weight loss do not include well-trained athletes and therefore the relevance of results remain questionable. Whilst green tea is well researched by credible sources such as the Cochrane Review (Jurgens, 2012), in my opinion GTE supplements do not deliver significant weight loss benefits over and above a sound nutritional and exercise plan to warrant the marketing hype. Green tea is however a great alternative to coffee and absolutely delicious as a matcha latte or in bliss balls.

Ginseng

When considering herbs for sports performance, the ginseng family is widely studied and praised for its support of physical endurance. There are many different forms of ginseng. The root of Korean ginseng (Panex Ginseng) is widely recognised for its anti-inflammatory, antioxidant, immune enhancing and endurance performance benefits. It also contains vitamins A, B, C and E along with iron, magnesium, potassium, phosphorous and ginsenoside active compounds.

A 2018 study demonstrated ginseng’s anti-fatigue effects related to its reduction in creatine kinase and blood urea nitrogen. Other studies suggest that use over a nine week period may improve aerobic capacity, (Vo2max), physical performance, lactate production and heart rate in athletes.

Its medicinal use extends to erectile dysfunction, libido, weakness, poor memory, cardiovascular issues, fatigue in menopausal women, and cognitive function.

Synopsis: Ginseng’s inclusion in nearly 8000 research papers in PubMed suggests this herb deserves consideration, especially in athletes with fatigue.

Turmeric

Turmeric Curcuma Longa is the most well-researched root in the world and is renowned for its antioxidant, anti-inflammatory and hepatoprotective coumarin agents. In clinical practice it is widely prescribed for inflammatory conditions such as arthritic joint conditions, liver and digestive issues, cancer, neurodegenerative disease and autoimmune conditions.

Turmeric has benefits for marathoners, downhill runners, and weight trainers by attenuating muscle inflammation caused by training and competition by reducing inflammatory cytokines. Some researchers suggest curcumin may serve as a more effective anti-inflammatory agent than ibuprofen during and following heavy exertion..

A study involving male master cyclists showed a significant reduction in advanced glycation end-products (AGEs) which are associated with stiffening of skeletal muscle, tendons, joints, bone, heart, arteries and lung with turmeric use. A recent 2020 systemic review concluded turmeric before, during and up until 72 hours post-exercise, improved performance by modulating the inflammation caused by physical activity.

Synopsis: Turmeric’s appearance in over 15,000 published research papers provides credibility behind its anti-inflammatory capabilities for recovery and injuries. Turmeric is generally well tolerated in therapeutic doses without significant side-effects. Sufficient levels of active curcumin are difficult to obtain through dietary intake alone and therefore supplementation may be beneficial for some athletes. Professional guidance around its bioavailability and quality is however imperative in order to obtain its reported benefits.

Tribulus

Tribulus Tribulus Terrestris gained popularity amongst eastern European male athletes for its reported ability to improve testosterone, muscle growth and libido in power and weight-lifting athletes. Tribulus is used medicinally for hormonal support in both men and women. Tribulus contains steroidal saponins, such as diosgenin and phytosterols with beneficial effects on reproductive, urinary and cardiovascular systems.

Many of the recent studies investigating the anabolic and androgenic action of Tribulus are poorly designed and provide conflicting results. A 2008 study was unable to reveal a significant variation or increased above the WADA cut-off limits testosterone. Another study on Australian rugby union players failed to use adequate therapeutic levels of Tribulus.

Synopsis: Although considered a relatively safe herb by clinicians, this plant has been targeted for contamination with illegal substances in supplements. Some supplements containing Tribulus have led to positive doping control tests. Therefore this herb should be cautioned for elite athletes. In our opinion further research is warranted before safe and effective recommendations of this herb for sports performance can be provided. As with all-natural medicines, just because they are “natural” does not necessarily imply they are safe or without side effects or interactions with other medications. Therefore, athletes should consult with a qualified herbal practitioner who is across drug controls before self-prescribing.

References

Fernández-Lázaro, D., Mielgo-Ayuso, J., Seco Calvo, J., Córdova Martínez, A., Caballero García, A., & Fernandez-Lazaro, C. I. (2020). Modulation of exercise-induced muscle damage, inflammation, and oxidative markers by curcumin supplementation in a physically active population: a systematic review. Nutrients, 12(2), 501. https://www.mdpi.com/2072-6643/12/2/501

Suhett, L. G., de Miranda Monteiro Santos, R., Silveira, B. K. S., Leal, A. C. G., de Brito, A. D. M., de Novaes, J. F., & Lucia, C. M. D. (2021). Effects of curcumin supplementation on sport and physical exercise: a systematic review. Critical reviews in food science and nutrition, 61(6), 946-958. https://www.tandfonline.com/doi/abs/10.1080/10408398.2020.1749025

Sellami, M., Slimeni, O., Pokrywka, A. et al. Herbal medicine for sports: a review. J Int Soc Sports Nutr 15, 14 (2018). https://doi.org/10.1186/s12970-018-0218-y

Machado, Á. S., Da Silva, W., Souza, M. A., & Carpes, F. P. (2018). Green tea extract preserves neuromuscular activation and muscle damage markers in athletes under cumulative fatigue. Frontiers in physiology, 9, 1137. https://www.frontiersin.org/articles/10.3389/fphys.2018.01137/full

For further information on the suitability of these options for your particular situation, book in for an individual assessment with our Sports Naturopath Kate Smyth here

endurance running

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Estrogen and fluid balance

Progesterone and fluid excretion

The impact of hormonal changes

The effect on athletic performance

Tips to mitigate dehydration headaches

References

Why you should consider electrolytes.

And what about cramping?

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