YOUR QUICK-FIRE QUESTIONS
Q I’ve read that cleaning your teeth can impair the performanceboosting effects of beetroot. True?
A It is. A study several years back showed that mouthwash, like Corsodyl and Eludril, ‘ disturbs oral mircroflora’, which diminishes the rise in plasma nitrate concentration. Twelve subjects mouth-rinsed with strong or weak chlorhexidine mouthwash three times a day, as well as ingesting 70ml beetroot juice twice a day for six days. There was also a control group who rinsed with deionized water. Two hours after ingestion, plasma nitrate levels were higher in the water group. Why? It seems that the chlorhexidine neutralised the nitrates before being converted to nitric oxide, which makes exercise feel easier.
Q Do you have any mindset tips to improve my race performance?
A Simple methods to decrease the mind drain include preparing your kit and nutrition the night before the race; leaving for race registration in plenty of time; and carefully laying out your gear in transition. All these methods reduce anxiety and stave off mental fatigue. And practise self-talk in training to see how it impacts your performance. It doesn’t matter whether you internalize the selftalk or verbalise, but keep it positive. Rather than, “This is hard, I’m struggling”, say, “I’m pushing through this to beat my personal best. Keep arms pumping and the legs will follow.” It sounds twee but it’s proven.
Q I’m over 50. Does this impact how much protein I should consume?
A It does according to a recent study that examined the muscle protein synthesis rates of five athletes, average age 53, and six athletes, average age 27. Participants completed a 30m downhill run followed by three 20km cycling time-trials completed 10, 24 and 48hrs after the run. Saliva samples and muscle biopsies were taken and muscle protein synthesis was lower in the older athletes, leading to reduced muscle repair. In conclusion, older athletes should aim for 0.4g/kg protein straight after a workout; younger athletes are fine with 0.24g/kg.