THE CUTTING EDGE
Science shorts that could help you boost your showing across disciplines
1 BETA’S A BELTER
A recent meta-analysis by Brazilian and English universities found significant evidence of an ergogenic effect from taking beta-alanine supplements. Beta-alanine increases muscle carnosine content, which improves the body’s ability to buffer hydrogen ions produced during high-intensity exercise. This can potentially delay fatigue and reduce perceptions of fatigue by delaying a rise in acid levels. A dose of 3-6g per day is recommended, though the research showed a greater effect when ingested with sodium bicarbonate. But beware: this combo can cause sickness!
2 THOROUGH WARM-UP
Next time you’re competing in a triathlon, you might be wise to slip into a Dryrobe after your swim warm-up. A team from Canberra University investigated the effects of completing additional warm-up strategies in the transition phase between the pool warm-up and the start of the race. These included dry-land exercises and passive warming via a heated jacket. The researchers showed that swim performance improved by 0.8% with the more strategic warming protocols, thanks to a lower reduction in core temperature.
3 PROTEIN OVERLOAD
It’s generally accepted that a 20g hit of post-exercise protein results in optimal muscle repair, but a study from Stirling University suggests that 40g could be better. The study showed that with 40g, muscle protein synthesis increased after whole-body exercises that utilise large-muscle groups (the 20g figure came from smaller-muscle studies). Exercise physiologist Asker Jeukendrup concludes, though, that the current guidelines are a great starting point: 20-25g of protein containing 8-10g of essential amino acids and 3g of leucine at regular (3-4hr) intervals.
4 DROP THE VODKA
To give your session a boost, try a shot of Red Bull. A study by Diego Souza of Londrina State University, Brazil, analysed 34 papers looking at the acute effects of caffeinecontaining energy drinks on physical performance. Though caffeine produced a nominal improvement in strength and endurance, taurine realised an even greater boost in performance. Taurine is a free-form amino acid first discovered in the bile of bulls (hence the Red Bull name), and is utilised by the body during exercise and times of stress. Be warned: too much Red Bull can increase anxiety.