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- by Sarah Achleithner
Yes, regular cycling is associated with lower risk of chronic disease and increased life span. Studies have shown that people who bike to work have a significantly lower risk of cardiovascular disease, cancer, and all-cause mortality [1]. Another study found...
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- by Sarah Achleithner
Can I lose thigh fat by cycling?
Yes, you can lose body fat by cycling and maintaining a calorie deficit [1]. However, you cannot specifically target fat loss in one area of your body such as your thighs. Cycling can help build muscle in your legs and...
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- by Sarah Achleithner
Can cycling increase testosterone?
Exhaustive endurance exercise such as cycling has been shown to decrease testosterone levels for up to 72 hours after exercise [1]. Cortisol (a glucocorticoid hormone) increases during endurance exercise, while testosterone (an anabolic-androgenic steroid hormone) decreases and this may attenuate...
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- by Sarah Achleithner
Is peanut butter good before a run?
Yes, a small amount of peanut butter can be part of a nutritious pre-run meal or snack when paired with a carbohydrate source (such as a banana or a piece of toast) 2 hours or more before exercise. Consuming protein...
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- by Sarah Achleithner
Is it okay to run right after eating?
Running immediately after eating may cause gastrointestinal distress, including cramping, nausea, and diarrhea, however, some people find that they can tolerate a small amount of easily-digested carbohydrate (such as 4-8oz sports drink or ½ banana) before running. In general, it...
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- by Sarah Achleithner
Do vegetarian athletes perform better?
No, vegetarian athletes do not perform better or worse compared to omnivorous athletes [1]. Studies have found that vegan, vegetarian, and omnivorous runners demonstrate comparable exercise capacity, suggesting that all three diets can be suitable for athletes with careful planning...
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- by Sarah Achleithner
Do endurance athletes need more iron?
Yes, many endurance athletes have higher iron needs than the general population. Research indicates that 15-35% of female athletes and 3-11% of male athletes are deficient in iron [1]. Exercise increases hepcidin, an iron regulating hormone made in the liver,...
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- by Sarah Achleithner
What supplements help with endurance?
Several supplements appear to be helpful for endurance including caffeine, dietary nitrates, and beta-alanine.Caffeine has been shown to improve endurance performance, spare glycogen, promote fat oxidation, reduce fatigue, and decrease perceived effort when consumed prior to exercise in doses ranging...
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- by Sarah Achleithner
Why do cyclists have low bone density?
Cycling is a non-weight bearing activity and this, combined with the biomechanics of cycling, is thought to be insufficient to stimulate bone formation. Several observational studies indicate that cyclists can have low (or reduced) bone density in the lumbar spine and...