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- by Sarah Achleithner
Yes, pizza can help runners recover post-workout. The white bread found in pizza crust is a readily available source of carbohydrate for muscle glycogen synthesis after a run [1]. Moreover, cheese is rich in leucine which has been shown to...
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- by Sarah Achleithner
Does cycling reduce inflammation?
Yes, moderate-intensity exercise for 20 to 30 minutes/day, including cycling, can reduce inflammation [1]. Exercise’s anti-inflammatory impact can be attributed to multiple factors, such as increased production of adrenaline, cortisol, and growth hormone; visceral fat loss; improved levels of anti-inflammatory...
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- by Sarah Achleithner
Cycling has been shown to improve lean body mass, enhance fat loss and assist with cholesterol control. Few studies to date have looked specifically at the relationship between belly fat and cycling, however, belly fat loss may occur as a...
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- by Sarah Achleithner
Yes, biking for long periods of time (5 hours or more/week) may be associated with poor sperm motility and low sperm count amongst men [1]. In comparison to sedentary males, regular male cyclists have a lower percent of sperm, and...
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- by Sarah Achleithner
Cheese can be good for runners, as it provides many nutrients including calcium, potassium, and vitamin D, which are involved in bone health, muscle contractions, and blood pressure) [1]. Eating cheese after a run may be especially advantageous because it’s...
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- by Sarah Achleithner
How much should female runners eat?
Female runners need 1,500-3000+ calories per day, depending on factors such as age, weight, height, training load, and goals. Adequate calorie intake is important to fuel exercise, maintain and build muscle, and support hormonal and reproductive health, among other things. The...
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- by Sarah Achleithner
How much fat should runners eat?
Runners should consume 20-35% (0.5–1.5 g/kg/day) of their daily caloric intake as fat [1]. Fats are the predominant fuel during low-intensity runs, and consuming adequate dietary fat is important for maintaining cell membranes, cushioning joints, and insulating organs. Moreover, dietary...
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- by Sarah Achleithner
Does sodium bicarbonate improve performance?
Yes, sodium bicarbonate (aka baking soda) may improve high-intensity exercise performance in some athletes [1]. Research suggests that the intake of sodium bicarbonate before high-intensity interval training can increase lactic acid clearance and delay fatigue onset [2]. It also helps...
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- by Sarah Achleithner
Can turmeric boost your performance?
Yes, curcumin, the main active ingredient in turmeric, may boost performance by enhancing post-exercise recovery [1]. Research suggests that supplemental curcumin may be helpful for reducing muscle damage, improving muscle pain and tenderness, and diminishing oxidative stress levels after exercise,...