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15 Jul 2024
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How to exercise when it’s too hot outside

How to exercise when it’s too hot outside

Summer and its sunny days motivate us to spend time outdoors and partake in sports. Engaging in a friendly football match or enjoying a refreshing swim can have a favorable effect on our physical and mental health, which can be partly attributed to the elevated release of endorphins as a result of physical activity. Unfortunately, the heat serves as a deterrent for many as it negatively affects their energy levels. Certain individuals are also concerned that engaging in physical activity during extreme heat may even be dangerous.

The benefits of exercising when it’s hot outside

It is important to begin by stating that exercising while it is hot outside is by no means forbidden, as at the end of the day our body is adequately equipped to protect us from overheating. Perspiration is one such defense mechanism that helps compensate for the increase in body temperature. Beyond that, exercising during the summer heat also has its advantages:

  • Increased calorie expenditure Heat causes us to burn more calories and accelerate our metabolism, which is great for those looking to lose weight;
  • Increased cardiovascular function Heat causes the cardiovascular system to work harder, boosting its endurance;
  • Exposure to Vitamin D. Engaging in outdoor physical activities exposes us to sunlight, stimulating the production of this very important vitamin, renowned for its longstanding positive effects on the immune system and the bones;
  • Improved mental health. As mentioned previously, spending time outdoors on a sunny day can positively impact our mental health. It can improve our mood, alleviate stress, and even combat depression.

Hydration, nutrition, and supplementation during summer

In addition to all the benefits mentioned, it is also important to consider that the summer heat puts the body under a considerable amount of strain. That said, we should not avoid sports during the summer; instead, we must exercise more caution when it comes to hydration, supplementation, workout methods and intensity, as well as other relevant factors.

  • Hydration. It is evident that engaging in physical activity under high temperatures leads to the body losing a significant quantity of fluids, thus depleting essential nutrients and minerals. It is therefore necessary to drink plenty of water. The ideal choice is to consume still mineral water at room temperature in small sips. It is recommended to steer clear of sugary beverages. Furthermore, it is worth noting that hydration is not only important for our health but also for its positive impact on performance. When engaging in physical activity in a dehydrated state, the likelihood of experiencing muscle cramps and fatigue is heightened. It is necessary for us to trust our sense of thirst, instead of disregarding it while we are fully absorbed in our training or the match we are participating in. However, it is vital to exercise caution, as we often fail to recognize our own thirst. Therefore, it is recommended to take a few sips of water every 15 minutes or so to ensure the body is adequately hydrated at all times;
  • Nutrition. When engaging in physical activity in hot weather, we must nourish ourselves properly. It is crucial that we do not skip meals simply because the heat makes it less appealing to sit at the table. It would instead be advisable to opt for simple dishes, particularly those that can be served cold, that are free from fatty condiments and can replenish our energy stores. Fruits and vegetables play an important role as, in addition to plenty of water, they also contain essential vitamins and minerals. Pineapple and melon, for instance, are excellent choices of fruit as they are rich in both water and vitamins;
  • Food supplements Of course, water and nutritional foods may not be sufficient in intense heat and training scenarios. In such cases, it is beneficial to supplement with electrolytes essential for neuromuscular function and cramp prevention, such as sodium, magnesium, and potassium. Arginine is also critical for muscle metabolism, and its intake through nutrition alone may prove insufficient. This compound plays a vital role in glycogen and creatine synthesis, while also exhibiting immunostimulatory, antioxidant, and myoprotective properties that are of utmost importance for individuals engaging in strenuous physical activity. Additionally, creatine supplementation has the ability to prevent muscle fatigue by maintaining muscle health and facilitating the generation of new muscle cells through myogenesis, as in the case of injury, for example. Research studies have unequivocally demonstrated its effectiveness in enhancing athletic performance, as supplementing with it has the potential to enhance one’s strength by approximately 5 to 10 percent.

Careful when working out in the heat

Apart from being mindful of our nutrition and supplementation, there are other aspects to take into account when engaging in physical activity under hot conditions, including the nature of the exercise itself and our training methods.

  • Intensity. It is evident that when engaging in physical activity during hot summer temperatures, fatigue sets in faster, even when performing exercises that are less demanding in nature. Indeed, the body has to work twice as hard. For this reason, adjusting the workout intensity to account for the heat, particularly during the early stages of the training session, can provide an opportunity for our body to acclimatize by maintaining a slower pace. As we adjust to the heat and get our energy back, we may once again increase the intensity of our workout. We should not rush in doing so, however, as the time required to adapt to such temperatures is entirely subjective. In the case of aerobic workouts, it would be a good idea to wear a heart rate monitor to make sure the heart is not under too much stress;
  • When and where. Of course, the times in which one may choose to exercise have a significant impact. It is preferable to engage in physical activity during morning or evening hours, when temperatures are lower, ideally in shaded areas. These hours are considered the best, not only because of the lower temperatures but also because of reduced humidity levels, which influence our perception of heat and make it harder for sweat to evaporate into the air;
  • Clothing. In order to favor perspiration, it would be better to choose natural and breathable fabrics, such as linen and cotton. It is better to avoid synthetic fibers, as they can irritate the skin. It is also recommended to steer clear of form-fitting clothes and instead opt for loose-fitting shorts and t-shirts, as they help the air to circulate better. Wearing a damp bandanna or headband may also prove helpful. Those who are bald can opt for a cotton hat instead.

 

Learning to recognize the body’s cues.

However, there is a consistent rule that should always be followed – if we begin to feel unwell, experience symptoms such as headaches, difficulty breathing, intense fatigue or nausea, we ought to stop. We must consider either decreasing the training intensity and pace, or completely refraining from exercising until the climate becomes more favorable and our body has had sufficient time to rest and fully recover. During the summer, it is customary to unwind and not overexert ourselves. We should therefore strive to acquaint ourselves with our body’s cues.

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11 Jul 2024
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When does it make sense to take creatine?

When does it make sense to take creatine?

Creatine is one of the most commonly used supplements by both professional and amateur athletes with the purpose of improving their physical performance. While it is a substance that is naturally produced by our body, it may also be taken in the form of a supplement in order to increase strength and muscle mass. Research studies have now proven both its safety and efficacy when it comes to physical exercise and performance. Supplementing creatine can contribute to a 5 to 10 percent increase in strength when training with weights.
These benefits are owed to the role that creatine plays in the production of cellular energy.

Which sports benefit from creatine?

More specifically, creatine improves muscle endurance in explosive anaerobic workouts, such as weight lifting, and prevents fatigue from setting in. Additionally, it also proves beneficial for individuals that practice endurance sports, such as running, cycling, and other forms of training where endurance and strength play a role. Beyond that, some research studies have also highlighted the neurological benefits of creatine, such as an improvement in cognitive performance in the elderly. What often proves to be unclear to individuals that are using creatine-based supplements is how and when to take it (pre- or post-workout), as well as how long to take it for.

How and when to take creatine.

Currently, studies don’t point to one single universal answer to this question, though there are some useful observations to be made. Indeed, the matter of when to take creatine — be it right before or right after the training session, or at various intervals throughout the day far removed from the latter — is a commonly asked question. A 2013 study published in the “Journal of the International Society of Sports Nutrition” on the matter evaluated whether supplementing with five grams of creatine would yield better results prior to or following physical activity.
Over the course of the four-week study, the participants were split into two groups. Both groups engaged in weight training sessions five days per week, with one group consuming creatine prior to the workout and the other group consuming it immediately after.
Upon completion of the study, researchers noted significant enhancements in strength and muscle mass in the participants who supplemented creatine after their workouts. However, other research studies have shown that there are no significant differences, which points to multiple variables at play. One thing is certain, there is an abundance of evidence supporting the notion that supplementing with creatine in close temporal proximity to the workout is more advantageous than doing so long before or long after.

Continuous creatine supplementation for higher energy levels.

Another option is to continuously supplement creatine. In this case, creatine supplementation ought to be prescribed or advised by the physician, and it tends to follow a pattern that consists of a loading phase with relatively high doses for the first few days—which is necessary for a rapid boost in energy and to increase its concentration in the muscles—followed by a maintenance phase with a lower daily dosage, even on rest days.

Creatine and muscle recovery.

It is also true that creatine can fulfill its function even in specific moments in the life of an athlete, whether they are a professional or simply an amateur. A notable example is muscle recovery after the athlete has been forced to suspend training due to serious injury.
These cases can indeed result in a reduction of muscle mass and strength, and consequently the impairment of muscle metabolism.
During recovery, creatine allows for the reduction of muscle tears and the activation of cellular mechanisms such as myogenesis, i.e., the formation of new skeletal muscle tissue cells, and an increase in the synthesis of myosin, a key muscle protein.
The benefits in this case can be seen in the increase of muscle fiber thickness, which in turn leads to the athlete being able to resume their training faster, but also in the overall reduction of fatigue.

 

Proper supplementation and nutrition: carbohydrates and protein.

However, in all the use cases mentioned thus far, creatine is most effective when supplemented as part of a comprehensive and well-balanced diet. Studies have consistently shown that the most effective way for muscles to absorb creatine is when it is consumed alongside carbohydrates. In general, nutritionists recommend against increasing carbohydrate intake while taking creatine.
Instead, it is advised to take creatine supplements in close proximity to meals that are rich in carbohydrates.
A few good examples would be meals consisting of pasta or rice. During the recovery phase, it is also important not to forget about protein, as it also aids the body in retaining creatine more effectively.

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08 Jul 2024
Categories Senza categoria

What are some high-arginine foods?

What are some high-arginine foods?

Arginine is an amino acid that is required by the body in order to synthesize protein. Therefore, it is also essential for muscular well-being, especially when muscles are subjected to intense strain. The reason for that is immediately evident. Arginine has an effect on nitric oxide (NO) synthesis as it is an obligatory substrate for the nitric oxide synthase (eNOS) enzyme, which enhances blood flow to the muscle fibers and aids in the removal of waste metabolites. Due to its vasodilating effects, oral arginine supplementation is also used to treat cardiac conditions and erectile dysfunction.

Foods containing arginine

Under regular circumstances, our body is capable of producing the amounts of arginine required for energy production. However, a part of that can also be traced back to the foods we consume. As with any other amino acid, it can be found in foods that are high in protein, whether they are derived from animals or plants. The average daily intake of arginine for a healthy omnivorous individual is typically between 3.5 and 5 grams. Here are some high-arginine foods sorted by category.

  • Meat. Within the category of high-arginine foods, both red meat and poultry stand out, with the latter being especially advantageous from a nutritional standpoint. Not only do chicken and turkey contain high levels of arginine, but they also serve as excellent sources of protein while being low in fat. Arginine is also plentiful in pork, albeit in lesser amounts in beef and equine cuts. Among the different cuts of red meat, the best option for athletes, and those looking to get their fill of arginine in general, is cured raw beef;
  • Fish. Cod is known for its high arginine content, and the same applies to tuna, salmon, anchovies, shrimp, and lobster. Being a good source of protein, fish should be consumed at least three times a week from an early age. The ideal way of preparing fish would be either grilled or steamed, but it may also be used as a main course condiment;
  • Eggs. Eggs are another great source of arginine as they can contain up to 800 milligrams per 100 grams. Contrary to past beliefs, there is no longer a restriction on the number of eggs that can be consumed each week;
  • Dried fruits and nuts. Hazelnuts, almonds, and peanuts are all excellent sources of protein and arginine. Roasted peanuts, for example, can contain upwards of 3700 milligrams for every 100 grams. A good amount of arginine can also be found in cashews, walnuts, and pistachios. Given their health benefits and high protein content, dried fruits can be consumed as a snack several times per week. It is worth noting that they also contain significant amounts of essential fats, such as Omega-3 and Omega-6, while having a low sugar content. Nut butters/creams, like almond and peanut butter, are an excellent alternative for athletes looking for an energy boost, provided they do not contain other ingredients such as salt and sugar;
  • Legumes. Chickpeas, beans, soybeans, fava beans, quinoa, and lentils are also high in arginine. The fact that they supply ample carbohydrates, and of course protein, solidifies their status as a fundamental element of every diet. Legumes may be used to make soups but also as side dishes. Pine nuts, pumpkin seeds, and sesame seeds not only make for a great snack, but are also rich in arginine;
  • Dairy products. Besides calcium, they are also rich in arginine. Individuals looking to get their fill of this amino acid ought to seriously consider dairy products, including milk, yogurt, and cheese. However, it is worth noting that certain dairy products may contain high levels of fat. Low-fat cheese is also an option for those who do not want to overdo it;
  • Cereal. Arginine can be found in many of the cereals used to make bread, pasta, and baked goods in general. As a rule, it is better to opt for whole-grain options;
  • Fruits and vegetables. Small amounts of arginine can also be found in vegetables. Bananas, known for being a good source of magnesium and potassium, are also rich in arginine, making them very beneficial for athletes. Spinach also contains a good amount of arginine, about 4 grams per 100 grams of spinach.

Arginine supplementation: uses

As mentioned previously, arginine may also be consumed in the form of dietary supplements. The main reason athletes use supplements containing arginine is due to the aforementioned benefits it offers in terms of strenuous physical activity and muscle performance. Arginine is especially recommended for people that work out at the gym, and even more so for those who practice CrossFit, as it is essential for proper muscle function. It is indeed worth keeping in mind that while the amount naturally produced by the body would normally suffice in covering all its functions, it may prove insufficient in the context of intense and strenuous physical activity that requires a lot of energy.

Muscle and energy metabolism

Beyond the benefits it has on muscle metabolism, it is also worth mentioning that arginine plays a crucial role in glucose and creatine synthesis, with the latter being known for its positive effects on energy levels and athletic performance, thanks to its ability to release energy in situations that require it. Moreover, it has been proven that arginine possesses antioxidant properties and can enhance immune function, both of which play a pivotal role in anaerobic training. Additionally, arginine also aids in muscle protection, which proves highly beneficial when recovering from trauma and injuries.

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The importance of vitamins in post-training recovery

The importance of vitamins in post-training recovery

The muscle recovery phase is frequently overlooked, despite its significance in the training regimen of every athlete. The recovery process of muscle fibers commences shortly after the conclusion of a training session, whether it be anaerobic training involving strength exercises like weightlifting and bodybuilding, or aerobic training involving low-intensity, longer-duration activities like endurance sports and cycling. Indeed, during this cooldown phase, muscles return to a state of relaxation while simultaneously growing stronger.

The role of macronutrients

Giving due importance to muscle recovery entails not only focusing on nutrition but also considering the incorporation of select supplements. Protein powder is a well-established supplement that is widely recognized for its positive impact on muscle metabolism. It promotes muscle protein synthesis and aids in the rebuilding and repair of muscle tissue that was broken down during training, thus contributing to muscle growth. Moreover, the incorporation of fast-digesting carbohydrates is crucial for replenishing skeletal muscle glycogen stores, as they play a fundamental role in energy production.

Mineral and vitamin supplementation post-training

However, during the recovery phase, it is important to note that muscles require micronutrients, specifically minerals and vitamins, that are essential for their restoration to their original condition and for the stimulation of myogenesis, the process of forming new muscle fibers and ultimately increasing muscle mass. Naturally, the first step is to replenish the fluids lost. If one tends to consume less water during training in order to avoid feeling full and bloated, it is recommended to hydrate adequately immediately after. Although water itself contains valuable minerals, the use of specific sports drinks can also be beneficial as they help to replenish the electrolytes lost during training.

The importance of magnesium and potassium for muscle tissue

Among the minerals important to muscle recovery, there are zinc and sodium that play a vital role; zinc acts as a potent antioxidant, while sodium is crucial for maintaining fluid balance. It goes without saying that magnesium and potassium, which play vital roles in muscle metabolism and the prevention of muscle tears and cramps, are essential. Magnesium contributes to proper nerve impulse transmission, thus preventing mood swings related to psychophysical stress, while potassium plays a pivotal role in cardiac and cardiovascular function.

Post-training vitamin supplementation

B group vitamins are highly effective in combating tiredness and fatigue during the recovery phase. Despite being unable to directly supply the body with energy, they are fundamental to the mechanisms responsible for producing energy within our cells. Studies have shown that athletes require greater amounts of B vitamins, especially during the recovery phase, as a lack thereof can adversely impact performance.

Primary B group vitamins

Among the various vitamins belonging to this group, the ones most useful to supplement with post-workout are:
  • Vitamin B1, beneficial in the case of muscle pain. Plays a key role in carbohydrate metabolism;
  • Vitamin B2, possesses anti-inflammatory effects and is used by the body to metabolize fats;
  • Vitamin B6, part of protein metabolism and thus necessary to muscle recovery. It also helps to keep blood cholesterol levels low;
  • Vitamin B9, better known as folic acid, is extremely useful in cases of tiredness, weakness, and fatigue;
  • Vitamin B12, essential in the synthesis of new cells, including red blood cells. It combats anemia and nervous system disorders, favors the absorption of sugars and proteins, and is essential for the proper functioning of the nervous system.

Vitamin C for athletes

Beyond the B-group vitamins, Vitamin C also warrants recognition. Vitamin C, known as ascorbic acid, plays an important role in the recovery phase due to its antioxidant and immunostimulant effects. Indeed, it counteracts free radicals produced during physical activity. Given that it cannot be naturally produced or stored within the body and is indeed expelled through perspiration, it is essential to supplement with it immediately after a training session. Furthermore, vitamin C has been shown to affect neurotransmitter synthesis and thus aids in the proper functioning of the nervous system. Its ability to sustain energy metabolism helps to effectively combat fatigue. It also boosts iron absorption and, therefore, plays a critical role in muscle metabolism.

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The antioxidant and immunomodulatory effects of arginine in CrossFit and intense gym workouts

The antioxidant and immunomodulatory effects of arginine in CrossFit and intense gym workouts

As a training regimen, CrossFit has been experiencing a surge in popularity over the last few years, leading to an increasing number of gyms offering it throughout Italy. It is a complex strength training program, whose chief characteristic is its high intensity in terms of energy consumption. It is founded upon a diverse range of exercises, techniques, and, thus, equipment. As a result, it offers a broad range of stimuli to the muscles, enabling rapid growth. Clearly, however, with such a growth in muscle mass, nutrition and supplementation have a pivotal role to play. Indeed, both ought to supply the necessary energy for strenuous training sessions while also facilitating muscle recovery and providing an antioxidant effect that benefits the entire body.

What should CrossFit athletes eat?

CrossFit athletes, but also bodybuilders and individuals engaging in intense and prolonged gym workouts, must definitely consume a substantial amount of protein. Hence, one method for achieving such a rapid growth in muscle mass relies on protein intake, both from plant and animal sources, as well as supplements for much higher quantities. Carbohydrates are also fundamental, as they serve as the main energy source needed to best tackle training sessions. It is also important to ensure an adequate supply of fats and essential micronutrients. The latter are indispensable in balancing energy and muscle functions and are commonly found in vegetables and fruits, which occupy the base of the food pyramid.

Arginine and Nitric Oxide (NO)

CrossFit practitioners are often on the receiving end of a barrage of advertisements touting all sorts of dietary supplements. This choice should most definitely depend on a few select micronutrients that are particularly beneficial to muscle and energy metabolism. Worth noting among these is arginine, an important contributor to muscular well-being when subjected to intense strain. By increasing nitric oxide synthesis, it promotes blood flow to the muscle fibers and allows for more effective removal of waste metabolites.

The antioxidant and myoprotective effects of arginine

Arginine is an amino acid essential to protein synthesis. Athletes who practice CrossFit or work out at the gym in general should definitely consider supplementing arginine. The intake of this amino acid solely through our diet often proves to be insufficient, as it is almost exclusively found in fresh fruits, nuts, and legumes. While our body generally produces it in quantities that suffice to carry out its basic functions, those are often inadequate for individuals engaging in high-intensity sports. Beyond its key role in muscle metabolism, arginine is essential for glycogen and creatine synthesis, while also having immunostimulatory and antioxidant effects, which are invaluable for bodybuilders and athletes working out at a gym in general. Additionally, it has a myoprotective effect and promotes the functional restoration of damaged muscle tissue, such as in the case of an injury.

The importance of creatine, magnesium, and potassium

Bodybuilders and CrossFit athletes can also benefit from creatine, magnesium, and potassium supplementation. It is not by chance that these three nutrients are often present in (pre and post workout) supplements aimed at athletes with intense training regimens. Creatine is particularly useful post workout in the muscle recovery phase, but also in cases where training has been halted due to injury. It is capable of mitigating damage caused as a result of injury by triggering myogenesis, i.e., the formation of new muscle cells. Magnesium and potassium supplementation also aids muscle metabolism. Indeed, magnesium is involved in numerous enzymatic processes and plays a role in energy metabolism and neuromuscular transmission. Similarly, potassium plays a decisive role in muscle strength and integrity, as well as in the central and peripheral nervous system. Both help to combat weakness and fatigue, which are inevitable in CrossFit and other workout routines with an elevated energy impact, particularly in the absence of sustained training.

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