January - 2017

Infographics

Infographics are a great way of making complex scientific research easier to understand and digest.

Tom creates infographics in his spare time to promote science-based education regarding the fields

of nutrition, training, performance and health, making research more accessible to the general public

with interests in those areas.

The infographics are also posted on the TEC Nutrition social media pages but on this dedicated page

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Sleep Strategies for Team-Sport Athletes after Sleep Loss

Many elite athletes will experience sleep restriction due to factors such as training or competing late at night, travelling or intensified periods of competition such as competing multiple times a week 🛩 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ These factors can increase stress and therefore impact, cognition, onset of fatigue, recovery from exercise and subsequent performance 📉 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ With these common issues in elite sport it is essential to employ strategies to overcome sleep loss and attenuate th

Milk and Dairy Products: Good or Bad for Human Health?

Dairy products and health! Great review on the available evidence regarding dairy intake and various health outcomes by Thorning and colleagues (2016) 🥛 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ With the narrative of dairy consumption causing many health issues and generally being poor for health becoming more and more popular, it’s important to bear in mind what the science says 📊 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Direct quote from the review: “The totality of available scientific evidence supports that intake of milk and dairy

The Effect of Compression Clothing Pressure on Recovery from Strenuous Exercise

High pressure compression garments improve recovery of muscle function after exercise-induced muscle damage 📈 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Recent study by Hill and colleagues (2017) showing that high pressure compression garments can improve recovery of muscular function measured through countermovement jump tests 🤔 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It should be noted that the low pressure rights group wore commercially available compression garments, whereas the high pressure group wore medical grade compression cl

Pre- versus post-exercise protein intake has similar effects on muscular adaptations

Both pre- and post-workout protein feedings lead to similar changes in body composition and strength in resistance-trained males 🏋 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Brand new study from Schoenfeld and colleagues (2017) (including Alan Aragon & James Krieger) showing that the anabolic window of opportunity to maximise muscular responses to resistance training, is not as important as once considered 💪 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When objectively looking at the data, it could be argued that immediately consuming prote

Short-Term Effect of Carbohydrate Periodisation ("Sleep-Low") on Endurance Performance

Implementing a "sleep-low" carbohydrate periodisation strategy for one week, improves cycling time trial performance in endurance athletes 🛌 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Another interesting study by Marquet and colleagues (2016) showing that sleeping with low carbohydrate availability whilst training can enhance endurance performance in trained male athletes 🚴 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Whilst these types of performance benefits have been established after longer interventions (~ 3 weeks, Marquet et al (2