sciencefuelingfitness

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Science Fueling Fitness
Caffeine Part 5  __________  It is also worth mentioning that the more caffeine you consume the more blunted your response to it becomes. Essentially your body gets used to it and its effects slightly decrease over time. With that in mind it may be a good idea to save or plan your caffeine intake around big gym sessions (heavy strength  or power focused sessions) and competitive games   as opposed to taking it for every training session and becoming a little too familiarised with its… Caffeine, No Response, How To Become, Strength, Mindfulness, Training, Good Things, Gym, How To Plan

Caffeine Part 5 __________ It is also worth mentioning that the more caffeine you consume the more blunted your response to it becomes. Essentially your body gets used to it and its effects slightly decrease over time. With that in mind it may be a good idea to save or plan your caffeine intake around big gym sessions (heavy strength or power focused sessions) and competitive games as opposed to taking it for every training session and becoming a little too familiarised with its…

Caffeine Part 4  __________  The majority of research on the effects of caffeine on athletic performance use doses as high as 5mg-6mg/kg body mass. For reference this equates to 400mg-480mg of caffeine for an 80kg athlete. One standard cup of coffee provides between 70mg-120mg of caffeine with a standard monster drink providing between 180mg  200mg. As you can see a lot of coffee or a lot of monster needs to be consumed in order to get the required dose of caffeine needed for enhanced… Chewing Gum, Caffeine, Coffee Cups, Athlete, How To Get, Personalized Items, Drinks, Drinking, Coffee Mugs

Caffeine Part 4 __________ The majority of research on the effects of caffeine on athletic performance use doses as high as 5mg-6mg/kg body mass. For reference this equates to 400mg-480mg of caffeine for an 80kg athlete. One standard cup of coffee provides between 70mg-120mg of caffeine with a standard monster drink providing between 180mg 200mg. As you can see a lot of coffee or a lot of monster needs to be consumed in order to get the required dose of caffeine needed for enhanced…

Caffeine Part 3  _______  The effects of caffeine supplementation on performance are well documented. Studies show that caffeine improves endurance performance (both time to exhaustion and time-trial) speed endurance exercise (ranging from 60-180 seconds) and high-intensity intermittent exercise in well-trained subjects. _______  The studies assessing the impact of caffeine on athletic performance used well-trained subjects (and in some cases professional cyclists ) and had subjects perform… Endurance Workout, Cyclists, Caffeine, Cases, Athletic, Exercise, Resistance Workout, Ejercicio, Excercise

Caffeine Part 3 _______ The effects of caffeine supplementation on performance are well documented. Studies show that caffeine improves endurance performance (both time to exhaustion and time-trial) speed endurance exercise (ranging from 60-180 seconds) and high-intensity intermittent exercise in well-trained subjects. _______ The studies assessing the impact of caffeine on athletic performance used well-trained subjects (and in some cases professional cyclists ) and had subjects perform…

Caffeine Part 2  __________  We already know that caffeine has a direct effect on adenosine   the sleep regulating molecule. We also know that caffeine has a half-life of 6-9 hours (individual dependent) and so remains in the bloodstream for a relatively long time. So in order to avoid the anti-sleep effects of caffeine and maintain a high quality of sleep caffeine should ideally be 'cut-off' 6-9 hours before we intend on  sleeping. This makes sense right? Why take an anti-fatiguing… 9 Hours, Half Life, Caffeine, Sleep, Science, Science Comics, Catfish

Science Fueling Fitness on Instagram: “Caffeine Part 2 ☕☕☕ __________ We already know that caffeine has a direct effect on adenosine – 😴 the sleep regulating molecule. We also…”

4 Likes, 1 Comments - Science Fueling Fitness (@science_fueling_fitness) on Instagram: “Caffeine Part 2 ☕☕☕ __________ We already know that caffeine has a direct effect on adenosine – 😴…”

Caffeine Part 1  __________  Caffeine is one of the most commonly consumed substances in the world due to its mood-enhancing and anti-fatiguing effects. Caffeine works by reducing our perceived level of fatigue! It does not provide energy per se it simply reduces our feelings of fatigue and somewhat tricks the body into a state of arousal or readiness.  __________  It does this by competing with adenosine receptors in the brain and inhibiting the negative effects adenosine induces on… Does It Work, It Works, Caffeine, Brain, Ads, Mood, Feelings, The Brain, Nailed It

Caffeine Part 1 __________ Caffeine is one of the most commonly consumed substances in the world due to its mood-enhancing and anti-fatiguing effects. Caffeine works by reducing our perceived level of fatigue! It does not provide energy per se it simply reduces our feelings of fatigue and somewhat tricks the body into a state of arousal or readiness. __________ It does this by competing with adenosine receptors in the brain and inhibiting the negative effects adenosine induces on…

Blueberry Protein Pancakes.  Protein: 53g Carbs: 80g Fat: 24g  #pancakestack  #proteinpancakes  #highprotein  #highcarb Pancakes Protein, French Toast, Breakfast, Food, Morning Coffee, Meal, Essen, Hoods, Meals

Blueberry Protein Pancakes. Protein: 53g Carbs: 80g Fat: 24g #pancakestack #proteinpancakes #highprotein #highcarb

Carbohydrate Loading Part 5! Altering your weekly calorie intake!  __________  It would seem that with a large increase in carbohydrates during a carb-load would come a large increase in calories. However this doesn't have to be the case and in most situations it isn't needed. By simply reducing your protein and fat intake during your carb load and replacing those macro-nutrients with carbohydrates you can limit the amount of extra calories to consume. Of course a slight increase in calorie… Calorie Intake, Alters, Acai Bowl, Oatmeal, Protein, Fat, Breakfast, Acai Berry Bowl, The Oatmeal

Science Fueling Fitness on Instagram: “Carbohydrate Loading Part 5! Altering your weekly calorie intake! __________ It would seem that with a large increase in carbohydrates…”

6 Likes, 1 Comments - Science Fueling Fitness (@science_fueling_fitness) on Instagram: “Carbohydrate Loading Part 5! Altering your weekly calorie intake! __________ It would seem that…”

Carbohydrate Loading Part 4!  Using Liquid Sources of Carbohydrate!  __________  As we now know its recommended that you consume somewhere in the range of 7g - 8g of carbohydrates per kg of body mass. This may be ok for a 65kg athlete but when it comes to a 105kg rugby players its a different story! A 105kg athlete would be aiming for between 735g and 840g of carbohydrate in approximately a 36 hour window. This can seem un-achievable for some but using some simple hacks such as liquid… Sources Of Carbohydrates, Rugby Players, Drip Coffee Maker, Athlete, Things To Come, Window, Range, Hacks, Canning

Carbohydrate Loading Part 4! Using Liquid Sources of Carbohydrate! __________ As we now know its recommended that you consume somewhere in the range of 7g - 8g of carbohydrates per kg of body mass. This may be ok for a 65kg athlete but when it comes to a 105kg rugby players its a different story! A 105kg athlete would be aiming for between 735g and 840g of carbohydrate in approximately a 36 hour window. This can seem un-achievable for some but using some simple hacks such as liquid…

Carb Loading Part 3!  Some Simple Strategies to help with the carb loading process:  ____________________  1: Start on time!  Starting your carb-load a full 36 hours before the game gives you as much time as needed to fuel your glycogen stores and eat the required amount of carbohydrate. Failure to start on time leaves you chasing a big carbohydrate intake too close to the game which can lead to gastric discomfort feelings of bloating fullness stress etc. For a 2pm Saturday game your carb… Stress, Leaves, Feelings, Game, Big, Simple, Desserts, Food, Meal

Carb Loading Part 3! Some Simple Strategies to help with the carb loading process: ____________________ 1: Start on time! Starting your carb-load a full 36 hours before the game gives you as much time as needed to fuel your glycogen stores and eat the required amount of carbohydrate. Failure to start on time leaves you chasing a big carbohydrate intake too close to the game which can lead to gastric discomfort feelings of bloating fullness stress etc. For a 2pm Saturday game your carb…

Carbohydrate-Loading Part 2! ____________________  We already know that the carbohydrate-loading process should begin 36 hours pre-competition but how many carbohydrates are you expected to consume in this period?  ____________________  The answer largely depends on bodyweight as it is recommended to consume between 7g - 8g of carbohydrate per kg of bodymass during your carb-load. It makes sense that athletes of different body weights require different amounts of carbohydrate to optimally… Body Weight, Weights, Athletes, Period, Competition, Breakfast, Food, Morning Coffee, Meal

Carbohydrate-Loading Part 2! ____________________ We already know that the carbohydrate-loading process should begin 36 hours pre-competition but how many carbohydrates are you expected to consume in this period? ____________________ The answer largely depends on bodyweight as it is recommended to consume between 7g - 8g of carbohydrate per kg of bodymass during your carb-load. It makes sense that athletes of different body weights require different amounts of carbohydrate to optimally…

Carb loading is when you increase your intake of carbohydrates in the lead up to a game race or sporting competition. Carb Day, How To Increase Energy, Competition, Low Carb, Medium Long, Game, Healthy Food, Training, Exercise

Carb loading is when you increase your intake of carbohydrates in the lead up to a game race or sporting competition to maximise energy availability. This increased energy availability is achieved through an increase in glycogen stored in the body - our primary source of fuel when we exercise for medium/long durations at high intensities. ____________________ There are many different carb-loading strategies - ranging from training low and playing high to three low-carb days followed by…

Overnight Oats topped with strawberries banana blueberries honey and flaxseed. ____________________ A handy breakfast option with minimum preparation time. Protein hit high carb and easy to adjust the calories with nuts seeds peanut butter or honey! Blueberries, Strawberries, Breakfast Options, Flaxseed, Strawberry Banana, Overnight Oats, Acai Bowl, Peanut Butter, Oatmeal

Overnight Oats topped with strawberries banana blueberries honey and flaxseed. ____________________ A handy breakfast option with minimum preparation time. Protein hit high carb and easy to adjust the calories with nuts seeds peanut butter or honey! #overnightoats #oatsforbreakfast #sciencefuelingfitness

Calorie Deficit Part High Fiber Breakfast, Calorie Deficit, High Protein, Cravings, Oatmeal, High Fibre, Nutrition, Play, Night

Calorie Deficit Part 4! ____________________ As protein intake will remain high throughout a calorie deficit a reduction in carbs and fats is inevitable. And so with less carbs to play with the importance of carb choice and timing increases. 'Saving' carbs for later in the day and evening is always a good idea - especially if you are someone who gets cravings late at night. A high protein high fibre breakfast will help save carbs if that is your preferred method. Moreover ensuring you have…

Calorie Deficit Part 3! ____________________  A reduction in calorie intake should not translate to a reduction in food colour or volume. More food (in terms of volume) for the same amount of calories will lead to increased satiety and a feeling of fullness which in turn leads to a reduction in cravings and ultimately a reduction in calorie intake. Keeping food volume high can be achieved by adding extra colour and variety to your meals. ____________________  Aiming for 7-8 portions of fruit… Bulk Up, Calorie Deficit, Calorie Intake, Food Coloring, Cravings, Colour, Meals, Fruit, Meal

Calorie Deficit Part 3! ____________________ A reduction in calorie intake should not translate to a reduction in food colour or volume. More food (in terms of volume) for the same amount of calories will lead to increased satiety and a feeling of fullness which in turn leads to a reduction in cravings and ultimately a reduction in calorie intake. Keeping food volume high can be achieved by adding extra colour and variety to your meals. ____________________ Aiming for 7-8 portions of fruit…

Calorie Deficit Part 2! ____________________  Of course the main aim of a calorie deficit is to reduce fast mass but this goal rarely comes unaccompanied. People usually aim to maintain strength levels through their deficit some aim to add muscle mass (very achievable if you are a beginner to weight training) whilst others aim to maintain performance levels in their given sport whilst reducing fat mass through an energy deficit - a slightly more complex process requiring a little more… Calorie Deficit, Muscle Mass, Weight Training, High Protein, Goal, Strength, Sport, People, Sports

Calorie Deficit Part 2! ____________________ Of course the main aim of a calorie deficit is to reduce fast mass but this goal rarely comes unaccompanied. People usually aim to maintain strength levels through their deficit some aim to add muscle mass (very achievable if you are a beginner to weight training) whilst others aim to maintain performance levels in their given sport whilst reducing fat mass through an energy deficit - a slightly more complex process requiring a little more…

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