2009 June

Greetings from Finland! As a former (or current/honorary Vaker), I've been added to the blog to throw in a little bit of international and sports science perspective. As some of you might already know, after completing my BA at br /BlogItemURLa href=" http://gustavus.edu/"Gustavus/aBlogItemURL (a little after other Vakers Nate, Nichole and Mel and before Kathleen), I headed to the BlogItemURLa href=" http://www.jyu.fi/en/"University of Jyväskylä/aBlogItemURL in Finland to work on my Master's in what is called the Biology of Physical Activity. Somehow or another the MSc snowballed into a research assistantship (in our department, and in part with BlogItemURLa href="http://www.kihu.fi/english/"KIHU/aBlogItemURL because of my thesis topic) and starting work on a PhD (1 class down and years to go!). So far my studies have focused on combined strength and endurance training (because strength training and endurance training produce divergent adaptations, more on that at a later date) and I've been dabbling a bit in endocrinology, we'll see where that goes. I still ski and run (less racing as of late) and have gotten a bit into rowing and orienteering.br /br /The first bit I will contribute here from the world of sport science deals with nutrition and recovery (inspired by a blurb in a recent email from my ski club here). The sports drink and nutritional supplement market is a huge money-maker, but are expensive sports drinks worth it? Supplements and sports drinks can certainly play an important role in an athlete's nutrition/recovery; however, the use of lots of supplements suggests that one does not trust their own nutritional choices (paraphrasing the head coach of the Finnish Natl team as well as my dad here...). A well-balanced and adequate diet that is made up of a variety of foods should be able to reasonably fulfill your daily nutrient requirements and besides that, the bioavailability of nutrients is typically higher in foods than in pills and powders. (The mini disclaimer: some supplements may be necessary, for example, calcium and iron for women...).br /br /A recent study by BlogItemURLa href="http://www.jissn.com/content/6/1/11"Kammer et al. 2009/aBlogItemURL published in Journal of the International Society of Sports Nutrition reports that cereal and non-fat milk are as effective in promoting muscle recovery following 2 hours of cycling at 60-65% VO2max. br /br /A quick explanation: Long bouts of endurance exercise deplete muscle glycogen stores (your fuel) and increases the rate of protein synthesis while at the same increasing the rate of protein degradation (which typically exceeds the rate of synthesis). In order for the muscles to recover from endurance exercise (so you can get back out there and do it again), glycogen stores need to be replenished and a positive net protein balanced needs to be achieved. Glucose is needed for glycogen synthesis and amino acids are needed for protein synthesis, so simply put: carbs and protein are needed for recovery. br /br /In this study by Kammer et al., subjects randomly performed two trials after whcih they were given either Wheaties and non-fat milk or a commercially available sports drink. Similar positive results were achieved with cereal and milk as with the commercial recovery drink. This suggests that cereal and milk are an effective recovery food. (A BlogItemURLa href="http://ovidsp.uk.ovid.com/spa/ovidweb.cgi?QS2=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"previous study/aBlogItemURL by the same research group concurs).br /br /For more details on these studies, my embedded links should bring you to the articles. Until next time, eat your Wheaties (or insert other whole grain cereal here)!div class="blogger-post-footer"img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1572647974447867713-2572115942064772155?l=vakavaraceteam.blogspot.com' alt='' //div

I've had cronic tendonitis in my left knee forever, classic IT band problems that makes the outside of my knee very sore. I'd learned to sort of work around it and be careful running, especially in the spring after not running all winter. But then both knees started bothering me at the top of the knee caps, although they didn't really bother me skiing so I continued to pretend it wasn't a real problem. Same with my left shoulder. It was bothering me lifting weights, but not skiing. But by the end of the ski season last year they both started bothering me skiing so I could no longer pretend. I went to the doctor and the xrays were normal so she told me I was just VERY tight and needed massage or yoga or something to loosen up. I went to The Fix Studio for some massage and it's helped a ton. I also got a foam roller to roll my legs on and am trying to stretch more. My knees are no longer bothering me and I can run as much as I want to now and the shoulder is much better, but still needs work. I can lift weights without pain but it's not as strong or stable as the right side. Last winter my legs were sore and achy a lot and I would wake up in the middle of the night with achy legs, but no more. I can get out of bed in the morning now without feeling like a stiff old woman. I think I've gotten my legs to the point where I can keep them loose enough on my own through rolling and stretching and will do a few more massages to hopefully get the shoulder to that point as well. I guess that keeping the muscles loose is increasingly important as we age. I think I've learned my lesson now and will take the time to keep them looser since it seems that I won't be able to keep skiing pain free if I don't!div class="blogger-post-footer"img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1572647974447867713-414520307447402011?l=vakavaraceteam.blogspot.com' alt='' //div