Can foods help me perform better?

2 months 3 weeks 6 days ago Monday, June 26 2017 Jun 26, 2017 Monday, June 26, 2017 12:55:00 PM CDT June 26, 2017 in News
By: Amanda Barnes, KOMU 8 Wellness Coach
loading

COLUMBIA - Sometimes we feel like we just need some assistance to gain our competitive edge, right? We are training for a race and we feel like we could be performing better. Or we're preparing to go out for the football team and we feel like we're lacking... somewhere... but how?

Enter the ergogenic aid. An ergogenic aid is defined as: “A physical, mechanical, nutritional, psychological, or pharmacological substance or treatment that either directly improves physiological variables associated with exercise performance or removes subjective restraints which may limit physiological capacity”

Conceptually, ergogenic aids can be divided into mechanical, physiological and mental factors:

  • Mechanical: an example of this would be the reduction of friction or the improved aerodynamics of using a lighter-weight fabric or piece of equipment.
  • Physiological: nutritional supplements or specific foods/liquids
  • Mental: utilizing counseling, psychological support and the personal support of family and friends

Today, we're going to focus on the physiological concept of an ergogenic aid - specifically, foods.

The following six foods have been shown to enhance performance by improving time to exhaustion, decreasing perceived exertion, increasing speed, decreasing lactic acid production or decreasing levels of fatigue.

CAFFEINE: Caffeine stimulates the central nervous system, increases alertness and decreases perceived exertion. The strongest evidence for using of caffeine is in endurance activities (like cycling).

WHEY PROTEIN: Whey protein is best known for its ability to help increase muscle mass. Ten to 20 grams of whey protein are recommended prior to weigh training to enhance muscle strength, increase endurance and decrease muscle breakdown. Post-workout, 20-30 grams of whey taken within 30 minutes can enhance muscle recovery and improve muscle protein synthesis.

BEETROOT JUICE AND GREENS: Beetroot juice and beet greens are good sources of nitrate, which can decrease VO2 during submaximal exercise and increase tolerance of high-intensity work rates. A study published in the Journal of Applied Physiology found that athletes before exercise can increase workout time by 16 percent.

WATERMELON JUICE: Watermelon juice is rich in the nonessential amino acid citrulline. Intake of 1-3 grams of l-citrulline or 6 grams of citrulline malalte can lead to more intense training and decreased muscle fatigue. Citrulline is good for both aerobic and anaerobic performance, with reduced fatigue, quicker recovery and improved performance. However, one liter of watermelon juice contains 2.5 grams of l-citrulline. (In other words, that's a LOT of watermelon juice.)

GREEN TEA: Green tea extract (GTE) is known to increase endurance and exercise performance by 8 to 24 percent (with a 0.5% green tea extract supplement). Results of a study published in the American Journal of Physiology indicate that GTE is beneficial for improving endurance capacity, among other benefits.

MEDIUM CHAIN TRIGLYCERIDES (MCT): Most people associate MCTs with coconut oil, which contains more than 50% MCT. The body metabolizes MCTs differently than it does long-chain triglycerides (found in olive oil and other vegetable and seed oils). MCTs are taken directly to the liver where they are converted to energy. If you want to try out MCTs, start with one teaspoon of coconut oil (or MCT oil), three times a day to prevent any gastrointestinal distress, and can gradually increase to one tablespoon, three times a day.

If you plan to try out some of these ergogenic aids, do your research, ask your physician if you could have any possible negative interactions, and don't overdo it.

More News

Grid
List
ELDON - The people of Eldon are rallying around a family whose son suffered a spinal injury during football practice... More >>
3 hours ago Friday, September 22 2017 Sep 22, 2017 Friday, September 22, 2017 7:31:00 PM CDT September 22, 2017 in News
COLUMBIA – A local gym held a fundraiser Friday night, and all it asked for was five minutes. But... More >>
3 hours ago Friday, September 22 2017 Sep 22, 2017 Friday, September 22, 2017 7:03:00 PM CDT September 22, 2017 in News
BOONE COUNTY - One person is dead and three more are injured after a two vehicle crash on I-70. ... More >>
5 hours ago Friday, September 22 2017 Sep 22, 2017 Friday, September 22, 2017 5:53:00 PM CDT September 22, 2017 in News
KANSAS CITY (AP) — Planned Parenthood is asking the U.S. Supreme Court to vacate an appeals court order that slowed... More >>
5 hours ago Friday, September 22 2017 Sep 22, 2017 Friday, September 22, 2017 5:47:01 PM CDT September 22, 2017 in News
JEFFERSON CITY (AP) — Gov. Eric Greitens will begin his first trade mission Saturday when he and First Lady Sheena... More >>
5 hours ago Friday, September 22 2017 Sep 22, 2017 Friday, September 22, 2017 5:20:15 PM CDT September 22, 2017 in News
COLUMBIA - Jefferson City Public Schools Superintendent Larry Linthacum released a letter addressing the three students who posted a picture... More >>
6 hours ago Friday, September 22 2017 Sep 22, 2017 Friday, September 22, 2017 4:05:00 PM CDT September 22, 2017 in News
COLUMBIA - The Missouri Orthopaedic Institute is now offering a free sports clinic called Friday Night Lights. Sports physicians... More >>
7 hours ago Friday, September 22 2017 Sep 22, 2017 Friday, September 22, 2017 3:15:00 PM CDT September 22, 2017 in News
COLUMBIA (AP) — A county clerk in central Missouri has determined that Attorney General Josh Hawley lawfully voted in a... More >>
7 hours ago Friday, September 22 2017 Sep 22, 2017 Friday, September 22, 2017 2:59:39 PM CDT September 22, 2017 in News
JEFFERSON CITY - Twenty-four clinics across the state were selected to receive a federal grant to fund programs that treat... More >>
8 hours ago Friday, September 22 2017 Sep 22, 2017 Friday, September 22, 2017 2:50:00 PM CDT September 22, 2017 in News
HOUSTON, Mo. (AP) — A man and two women are charged in the killing of 17-year-old whose burned remains were... More >>
9 hours ago Friday, September 22 2017 Sep 22, 2017 Friday, September 22, 2017 1:22:00 PM CDT September 22, 2017 in News
COLUMBIA - The UM System hired a large public relations firm to help "craft its message and avoid perception crisis,"... More >>
9 hours ago Friday, September 22 2017 Sep 22, 2017 Friday, September 22, 2017 1:21:00 PM CDT September 22, 2017 in News
SPRINGFIELD (AP) — The property owner of a former homeless camp site is suing a southwest Missouri city and a... More >>
9 hours ago Friday, September 22 2017 Sep 22, 2017 Friday, September 22, 2017 1:17:30 PM CDT September 22, 2017 in News
NEW YORK (AP) — Walmart is testing a new service that lets a delivery person walk into your home when... More >>
10 hours ago Friday, September 22 2017 Sep 22, 2017 Friday, September 22, 2017 12:35:16 PM CDT September 22, 2017 in News
ST. LOUIS (AP) — A St. Louis County outlet mall is being targeted by protesters one week after a judge... More >>
11 hours ago Friday, September 22 2017 Sep 22, 2017 Friday, September 22, 2017 11:48:00 AM CDT September 22, 2017 in News
ST. JOSEPH (AP) — St. Joseph police are investigating the death of a 77-year-old woman as a homicide and her... More >>
11 hours ago Friday, September 22 2017 Sep 22, 2017 Friday, September 22, 2017 11:08:00 AM CDT September 22, 2017 in News
LAWRENCE, Kan. (AP) — A second man has been charged with killing one man and wounding two others at a... More >>
12 hours ago Friday, September 22 2017 Sep 22, 2017 Friday, September 22, 2017 10:44:53 AM CDT September 22, 2017 in News
JEFFERSON CITY (AP) — Gov. Eric Greitens has appointed two new members to the Missouri Highways and Transportation Commission. ... More >>
12 hours ago Friday, September 22 2017 Sep 22, 2017 Friday, September 22, 2017 10:25:18 AM CDT September 22, 2017 in News
COLE COUNTY – A boil water advisory is affecting around 1,000 customers in the small town of Wardsville. The... More >>
12 hours ago Friday, September 22 2017 Sep 22, 2017 Friday, September 22, 2017 10:10:00 AM CDT September 22, 2017 in News
Columbia, MO
Broken Clouds 79°
11pm 76°
12am 76°
1am 75°
2am 73°

Select a station to view its upcoming schedule:

Coming Up Next

10:35p
The Tonight Show Starring Jimmy Fallon
11:37p
Late Night with Seth Meyers
12:37a
Last Call with Carson Daly
10:30p
Rules of Engagement
11:00p
Rules of Engagement
11:30p
The King of Queens

Tonight's Schedule

7:00p
America's Got Talent
9:00p
Dateline NBC
7:00p
Masters of Illusion
7:30p
Masters of Illusion
8:00p
Penn & Teller: Fool Us
9:00p
KOMU 8 News @ Nine on The CW
9:30p
Seinfeld