EM-SportScience

EM-SportScience A world-leading evidence-based source for Sport Science, by Eli Mizelman PhD.
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The official EM- SportScience page, bringing you news, research updates, and everything related to sport science, exercise physiology, sports nutrition, sport analytics, strength & conditioning, and more.

When it comes to performance, zinc has a major role in growth, building and repair of muscle issue, energy production, i...
09/01/2022

When it comes to performance, zinc has a major role in growth, building and repair of muscle issue, energy production, immune status, recovery, and more.

Inadequate intake of zinc can cause a decrease in cardiorespiratory function, muscle strength, and endurance.

Food sources that rich with zinc: Legumes, whole grains, cereals, nuts and seeds, soy and dairy products.

Recommended Zinc supplement:
L-OptiZinc

As we mentioned in our last post, Glycemic Load reflects the total exposure to the presence of glucose in the blood duri...
08/11/2022

As we mentioned in our last post, Glycemic Load reflects the total exposure to the presence of glucose in the blood during a 2 hour period, and it takes into account glycemic index and serving sizes.

It is important to remember that Glycemic Load serves as a better predictor of glycemic response and insulin demand than glycemic index.

Below you can find the ranges for low, medium and high glycemic index, and their equivalent Glycemic Index values.

What are Glycemic Load and Glycemic Index, and what is the difference between them?Glycemic Load is a ranking system for...
07/31/2022

What are Glycemic Load and Glycemic Index, and what is the difference between them?

Glycemic Load is a ranking system for carbohydrates ingested which reflects the total exposure to the presence of glucose in the blood during a 2 hour period.

Glycemic Load= [carbohydrates content] x [Glycemic Index/100]

Glycemic Load takes into account not only the Glycemic Index but also the serving sizes. Thus, it is determined by the overall glycemic effect and insulin demands of the diet and not just by the amount of carbohydrates.

This is why Glycemic Load serves as a better predictor of glycemic response and insulin demand than Glycemic Index.

Is Aspartame Dangerous?Aspartame is a synthetic dipeptide artificial sweetener, frequently used in soft drinks and pop. ...
07/26/2022

Is Aspartame Dangerous?

Aspartame is a synthetic dipeptide artificial sweetener, frequently used in soft drinks and pop. Since 1981, researchers have debated both its recommended safe dosage (40 mg/kg/d) and its general safety to organ systems.

A study (by Choudhary & Pretorius) reviewed all the studies that were conducted between 2000 and 2016, and found that these studies suggest that aspartame, even at recommended safe dosages, might not be safe. Several of these studies indicate that aspartame or its metabolites cause an oxidant/antioxidant imbalance, induce oxidative stress, and damage membrane integrity, possibly affecting most cells and tissues.

Hence, the authors concluded that there is a need for additional detailed human studies and comprehensive characterizations of the physiological processes affected by aspartame.

How much food do NFL teams consume during the season?According to ESPN, the Buffalo Bills consume more than 700Kg of ani...
07/20/2022

How much food do NFL teams consume during the season?

According to ESPN, the Buffalo Bills consume more than 700Kg of animal protein, and more than 350Kg of green vegetables, per week!

This shows how crucial nutrition is for athletes, and how seriously professional teams take it (it also going to make you feel better the next time you are grocery shopping).

If you are a professional athlete and your supplements do not have one of these certifications, they may be contaminated...
07/10/2022

If you are a professional athlete and your supplements do not have one of these certifications, they may be contaminated with banned substances.

Excuses won’t help you. In order to stay safe and clean from banned substances, only consume supplements with these certifications.

Do you really know how much caffeine you consume?Here are some common drinks and their caffeine content.Just for a refer...
07/05/2022

Do you really know how much caffeine you consume?

Here are some common drinks and their caffeine content.
Just for a reference a typical caffeine pill contains 150-200mg of caffeine.

Unintentional doping:A recent study by Martínez-Sanz et al., reviewed 23 past studies about legal supplements, and has f...
06/28/2022

Unintentional doping:

A recent study by Martínez-Sanz et al., reviewed 23 past studies about legal supplements, and has found that between 12% and 58% of these "clean" supplements contained substances prohibited by WADA. Most of the substances that were found to contaminate were prohormones and/or stimulants.

With rates of contamination between 12% and 58%, non-intentional doping is a point to take into account before establishing any supplementation program! We ALWAYS keep this in mind when we prescribe supplements to our clients, and so should you!

Athletes and coaches must be aware of the problems related to the use of any contaminated supplement and should pay special attention before choosing a supplement, informing themselves fully and confirming the guarantees offered by the supplement.

What is Vitamin B5?Pantothenic acid (vitamin B5) is an essential micronutrient that is crucial for creating energy in ou...
06/20/2022

What is Vitamin B5?

Pantothenic acid (vitamin B5) is an essential micronutrient that is crucial for creating energy in our body (it is used in the synthesis of coenzyme A which has a major role the synthesis and oxidation of fatty acid.

It was found that in average, across different diets, people consume only 58% of the RDA (Reference Daily Intake). Hence, when we build our meal plans to our clients, we always make sure that they contain a suitable amount if this vitamin.

Foods that are high in vitamin B5 are: Oats, chicken liver, mushrooms, and more.
Be sure you are getting the right amounts of macronutrients, join our nutritional consultation today.

The force-velocity curve is a physical representation of the inverse relationship between force and velocity. i.e., the ...
06/12/2022

The force-velocity curve is a physical representation of the inverse relationship between force and velocity. i.e., the curve shows a decrease in muscle force as movement velocity is increased.

This interesting figure demonstrates the relationship between force and velocity with respect to weightlifting exercises.

Did you know that maximal power can be achieved when the athlete produces approximately one-third of maximum force at one-third of maximum velocity?!

One of the major obstacles of our clients, is the feeling of hunger throughout the day. Therefore, in our diet plans, we...
06/03/2022

One of the major obstacles of our clients, is the feeling of hunger throughout the day. Therefore, in our diet plans, we try to breakdown macronutrient intake to a few times a day, instead of one time.

Here is an example for that, when it comes to carb intake:
Did you know that one typical bagel at Starbucks can be replaced with 5 slices of sliced bread! Not to mention that this specific bread contains more protein than the bagel?

Be sure you are getting the right amounts of macronutrients, join our nutritional consultation today.

How much food do elite soccer players consume?In an attempt to better identify and inform the energy requirements of eli...
05/11/2022

How much food do elite soccer players consume?

In an attempt to better identify and inform the energy requirements of elite soccer players, a recent study (https://www.ncbi.nlm.nih.gov/pubmed/28050927) has quantified the energy expenditure, and energy intake, of 6 players from the English Premier League over a 7-day in-season period (2 matches, 5 practices).

This are the results (averages):
-Daily energy expenditure: 3566 kcals.
-Daily energy intake: 3186 kcals.
-Daily carbohydrates intakes: 5.3g per kg of body mass.
-Daily protein intake: 205 g.
-Daily fat intakes: 101g.

As you can see, professional athlete require very different amounts of nutrients. Be sure you are getting the right amounts, join our nutritional consultation today.

How much food do elite soccer players consume?In an attempt to better identify and inform the energy requirements of eli...
05/11/2022

How much food do elite soccer players consume?
In an attempt to better identify and inform the energy requirements of elite soccer players, a recent study (https://www.ncbi.nlm.nih.gov/pubmed/28050927) has quantified the energy expenditure, and energy intake, of 6 players from the English Premier League over a 7-day in-season period (2 matches, 5 practices).

This are the results (averages):
-Daily energy expenditure: 3566 kcals.
-Daily energy intake: 3186 kcals.
-Daily carbohydrates intakes: 5.3g per kg of body mass.
-Daily protein intake: 205 g.
-Daily fat intakes: 101g.

As you can see, professional athlete require very different amounts of nutrients. Be sure you are getting the right amounts, join our nutritional consultation today.

05/05/2022

Soccer players tend to overuse the adductors during kicking motions, or during rapid changes of direction. This overuse often leads to groin strains.

While treatment of injuries is a major focus of sports medicine, prevention of injuries is also a super important goal. One very good exercise for the prevention of groin strains, is the lateral lunge; especially if you perform it in the way presented on this video, using a resistance band and a sliding motion.

Video by ProAthletes

04/27/2022

A quick look at some of Andy Murray's strength and conditioning sessions.

04/22/2022

Hamstring injuries have become an epidemic in almost every team sport.
This video summarizes 5 years of research on hamstring injuries.

Presenter: Dr David Opar, Lecturer- School of Exercise Science, Australian Catholic University, Melbourne, Australia.

Which protein is the best for suppressing your appetite?Pal and Ellis (2010) found that whey protein produced a greater ...
04/19/2022

Which protein is the best for suppressing your appetite?

Pal and Ellis (2010) found that whey protein produced a greater insulin response, reduced appetite and decreased energy intake at a subsequent meal, in comparison to fish, turkey and egg, indicating a potential for appetite suppression and weight loss in overweight or obese individuals.

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