Beta-Alanine For A Competitive Advantage

Evan Stevens The third talk discussed the possible additive benefit of beta-alanine and interval training on cycling time trial performance. Beta-alanine is a precursor (and rate-limiting substrate) to carnosine synthesis. Carnosine is an important dipeptide found in muscle fibers and can act as an antioxidant. This can increase the amount of time a muscle cell

Combat Heart Problems and Diabetes with HIIT

Evan Stevens Exercise can be used to treat (if not cure) type 2 diabetes mellitus. We know from past studies that endurance exercise can increase insulin sensitivity  up to three times it normally is in a diabetic person, as well, strength training seems to improve insulin sensitivity (to a lesser extent mind you). However, if

Fat, Carbs, Protein and Recovery. Is There A Silver Bullet?

Evan Stevens The first talk in this session was very similar to the talks that made up the first GSSI nutrition talk. Namely, they explored how the major macronutrients can be used in various amounts to maximize training and promote exercise recovery. The main theme, however, was that we need to account for the individual

Exercise in the Elderly: Balance and Running

Evan Stevens The first talk in this second session was about how balance training can be used to augment neural plasticity in older individuals. As we age, we lose muscle mass and balance ability. The loss of balance comes from a decrease in inhibitory control. We will have increased cortical excitability, which means we have

Woman picking out vegetables in grocery store

Nutrition Takeaways: Gatorade Sport Science Institute

Evan Stevens The main theme of this session was protein supplementation before bed to improve muscle protein balance and synthesis. We have known for a long time that protein taken a short time after exercise improves muscle protein synthesis. This is the process of repairing and building muscle after it has been stressed during exercise.

European College of Sports Science Congress 2016 Summary

Evan Stevens This past July Vienna played host to over 3,000 researchers, professionals, students, and various other attendees who work in fields related to sport science. Now in its 21st year, the annual European College of Sports Science (ECSS) congress brings together the best and brightest in the field to share their latest research findings

Carpe Diem, The Series: Riding for MS

Paul Stevens Carpe Diem (But in a Relaxed Sort of Way) As introduced in my previous article, I was scheduled to participate in a fundraising ride for Multiple Sclerosis last weekend.  The ride would go from Ottawa to Cornwall, located on the St. Lawrence River.  The first leg would be on Saturday, and then the

Meet Masters Runner Nick Berra

Meet Forever Fit Science masters runner Nick Berra. Berra is a 2-time USATF Masters Athlete of the year, 2015 World Masters Bronze Medalist, and 2-time World Indoor Champion in the 800m and 1500m races. At 47 years old, he is as fast as ever. Take a look at this video to learn why he loves

Functional Decline in Aging: Exercise and Reactive Oxygen Species (ROS)

Julia Basso – PhD Reactive oxygen species (ROS) are naturally occurring, volatile molecules located within our bodies and brains.  They are also known as free radicals because they contain a “free” electron that is available to pair with another electron, thus giving them their volatile qualities.  ROS include oxygen, peroxide, and hydrogen peroxide, to name

#Dadblog: Becoming A Triathlete

Mike Caterini Since my last dadblog, another sprint triathlon has been entered into the books. It was held at the Muskoka resort town of Gravenhurst, Ontario. I ended up finishing (surviving may be a more accurate description), but under even more adverse circumstances than I had encountered at Guelph Lake, which I will describe later. For

Riding for Charity

Carpe Diem, The Series: Riding for Charity

Paul Stevens Carpe Diem (but in a relaxed sort of way) Summer Daze We’re into August already?! The summer has been moving quickly probably because the schedule has been pleasantly full. We recently had my sisters and their respective husbands stay with us for a weekend and we were able to show them around town as

Rowing Ergometer

The Perfect Catch

Dayton Kelly Looking for a change of pace? Why the Rowing Ergometer should be on your radar. Perhaps one of the most misunderstood and under-utilized exercise machines in the gym is the rowing ergometer. The ergometer or “erg” for short is a device used to mimic the stroke one would take in a rowing boat.