One food stuff someone should be eating every day?
There is no single one food stuff, all macro and micronutrients are important as they work together to achieve optimal performance. However, we would say the biggest mistake elites and non-elites make is to under-consume protein at breakfast and so for this reason,
What supplements have improved drastically over the years?
We can’t say that supplements per se have improved but the quality of manufacturing procedures have certainly improved and SiS is leading the way in this regard. The scientific study and resulting commercial awareness of the role of protein in an athletes diet is gaining increased acceptance (as opposed to the carbohydrate focus). In contrast to conventional protein powders, we shall highlight SiS Whey20, which with a truly innovative method of delivering 20g of leucine rich protein.
What will be the next big thing in performance?
In terms of performance, the concept of nutritional periodization is the future of sports nutrition. This simply means changing what you eat in terms of type/timing and quantity of food intake each day according to the goals of the particular session. For example, one day the goal might be to promote high training intensity, the next day might be a day with lower volume and intensity that does not need to be fuelled in the same way as the day before. In the same way our training loads are periodised, so should our nutrition!
What foods are commonly under-eaten by athletes?
It really depends on the culture of the sport and age of the athlete but across the board and in my experience, most athletes prior to receiving sports nutrition support, often under consume oliy fish in their diet e.g. salmon, mackerel etc. There is too much reliance on chicken only to achieve protein requirements! Of course, most of the general population under-consume vegetables let alone the elite athlete!
How much should you drink per hour when exercising?
Typically aim for between 500-1000 ml per hour but this will depend on sweat rates, weather conditions and thirst. Thirst is typically a good indicator.
How to eat when you’re injured?
Injury is certainly a time when you need to maintain or even increase your daily protein intake to 2.5 g/kg body mass given that one of the requirements is to prevent any loss in muscle mass. Given that training load is likely stopped or severely reduced, then we also believe that carbohydrate (and calorie) intake should be reduced accordingly. So…its ramp up the protein and cut back on the sugars!
How to make right choice from BCAA supplements?
- BCAA shot is more suited to pre or early into endurance exercise as the 60ml single serve shot is an easier to consume format
- BCAA Perform as a powder would be more suited to sip-on during resistance exercise or during low-carbohydrate endurance exercise (eg fasted training)
- Advanced Isolate would be used post-exercise as this is when you need a full protein source, i.e. full amino acid profile
What is the main advantage of SiS BCAA shots ahead of competitors?
Main point of difference would be the caffeine content, SiS BCAA shot has specifically designed with zero caffeine. Science in Sport BCAA Shot comes in a more convenient option. BCAA shot also contains arginine, another amino acid. The combination of BCAAs + Arginine has been shown to supress the exercise-induced muscle protein breakdown
Creatine often receives criticism due to the fact that it binds water in muscles?
SiS Creatine does bind with water in the muscle as this is how it is stored, it is one commonly cited criticism of creatine for the people taking it the first time. However, this does normalise as you continue with supplementation. The benefits of creatine, increased muscle power / energy production, outweigh the negative effects of initial water-weight gain
Why L-glutamine and Beta-Alanine shall be used and what effect they will bring?
SiS L-Glutamine is one of the amino acids which is non-essential but becomes essential with increased training volumes. L-Glutamine is one of the main fuel sources of the immune system, so athletes in heavy training phases looking to maintain health would be advised to supplement with l-glutamine
Beta-Alanine is involved in buffering acid in the muscle, during high-intensity efforts (eg interval sessions) the accumulation of acid in the muscle can cause a drop-in performance. Supplementing with beta-alanine can support performance if the efforts are in the region of 1-4 minutes.
Is Performance Greens for everyone?
SiS Performance Greens is for everyone! Those who exercise place excess stress on the body, therefore requirements for macro and micronutrients increases. Additionally, athletes are busy people so it’s not always possible to get wholesome meals in (i.e. including veggies), so performance greens can be used to ensure you meet micronutrient needs and promote athlete health. Adding them to smoothies is a great shout, alternatively they could be mixed in water for a greens drink – taking this each day would be the advice. If you eat all the veggies and fibre through real food then there would not be a need for performance greens.