In our quest for excellence we try to keep an open mind and thirst for knowledge. If you have something of interest, please email us at info@superstarsports.org.
Carbohydrate Replacement Drinks
What's the best sports drink after an intense cardio workout? Chocolate milk. Studies have proven that 2% chocolate milk contains exactly the right balance of amino acids and sugars to provide a highly effective means of refueling glycogen-depleted muscles. It has proven to be better than the leading sports drinks, which are more expensive. Read about it in the following articles:
Thomas, K., P. Morris, and E. Stevenson. 2009. Improved endurance capacity following chocolate milk consumption compared with two commercially available sport drinks. Applied Physiology of Nutritional Metabolism. 34:78-82.
Karp, J. R., J. D. Johnston, S. Tecklenburg, T. D. Mickleborough, A. D. Fly, and J. M. Stager. 2006. Chocolate milk as a post-exercise recovery aid. International Journal of Sport Nutrition and Exercise Metabolism. 16:78-91.
Static and Passive Muscle Stretching
Be careful with your stretching regime. The effects of stretching on injury prevention and muscle performance are not well-understood, but new research has revealed that acute stretching inhibits muscle performance. The wrong kind of stretching will prevent you from performing at your maximal strength and speed, and these negative effects can last for days. Furthermore, research has not shown a positive correlation between stretching and injury reduction. If you want explosive, strong muscles at a competition, avoid static, PNF, and acute ballistic stretches for at least three days prior. Talk to us about how to properly prepare in the days leading up to a meet, and read the following articles:
Nelson, A. G., N. M. Driscoll, D. K. Landin, M. A. Young, and I. C. Schexnayder. 2005. Acute effects of passive muscle stretching on sprint performance. Journal of Sports Sciences. 23(5):449-454.
Young, W. B. and D. G. Behm. 2003. Effects of running, static stretching, and practice jumps on explosive force production and jumping performance. Journal of Sports Medicine and Physical Fitness. 43(1):21-27.
Nelson, A. G. and J. Kokkonen. 2001. Acute ballistic muscle stretching inhibits maximal strength performance. Research Quarterly for Exercise and Sport Science. 72(4):415-419.
Nelson, A. G., J. D. Allen, A. Cornwell, and J. Kokonen. 2001. Inhibition of maximal voluntary isometric torque production by acute stretching is joint-angle specific. Research Quarterly for Exercise and Sport. 69(4):72:411-415.
Kokkonen, J., A. G. Nelson, and A. Cornwell. 2001. Acute muscle stretching inhibits maximal strength performance. Research Quarterly for Exercise and Sport Science. 69(4):411-415.
Predicting Long Distance Running Performance
Ask anyone what the most important fitness component for a long distance runner is, and they will probably say "endurance". But when it comes to predicting who will win a long distance race, research has shown that it is most likely to be the athlete with the longest long jump, highest vertical jump, or fastest short sprint. Surprised? This was found to hold true for all distances greater than 5K, up to and including the marathon. If you are a long distance runner, it is important to incorporate high-velocity sprints and explosive force exercises into your training plan. My favourite article is missing from the following list - I will add it when I figure out where I put it:
Noakes, T. D, K. H. Myburgh, and R. Schall. 1990. Peak treadmill running velocity during the VO2mas test predicts running performance. Journal of Sports Sciences. 8:35-45.
Scott, B. K. and J. A. Houmard. 1994. Peak running velocity is highly related to distance running performance. International Journal of Sports Medicine. 15:504-507.
For Girls Only: Exercise Induced Incontinence
Have you ever thought something must be wrong with you because you peed a little bit while training? Relax, this is normal, and more common than you might have thought. Nearly 40% of women leak urine while running or participating in activities that subject the body to impact. Aging and childbirth increase the likelihood that you will be affected by this embarrassing condition. But don't start feeling old yet, you aren't ready for Depends. Exactly 80% of teenage elite trampolinists reported leaking urine while jumping, and 33% of female soldiers reported incontinence during military training. So, do not let this annoyance deter you from being active! Easy and effective treatments do exist. Read about Kegel exercises on the web, empty your bladder immediately before exercise, insert a tampon to support the urethra, or consider a bladder hammock (surgical option) for more difficult cases. Go ahead, join the kids on the trampoline! Read the following articles:
Eliasson, K, T. Larsson, and E. Mattsson. Prevalence of stress incontinence in nulliparous elite trampolinists. Scandinavian Journal of Medicine and Science in Sports. 12(2):106-110.
Sherman, R. A., G. D. Davis, and M. F. Wong. 1997. Behavioural treatment of exercise-induced urinary incontinence among female soldiers. Military Medicine. 162(10);690-694.
Olsen, A. L., V. J. Smith, J. O. Bergstrom, J. C. Colling, and A. L. Clark. 1997. Epidemiology of surgically managed pelvic prolapses and urinary incontinence. Obstetrics and Gynecology. 89(4):501-506.
Irritated Belly Button
Does your naval ever become red, itchy, and sore? You might have a fungal or yeast infection. Symptoms include redness, itchiness, white flakes, and sometimes the discharge of pus or blood. During and after training your belly button becomes a perfect habitat for fungus, yeast, and bacteria; it is dark, warm, and moist. To avoid naval infections, wash your belly button as soon as possible after training, and immediately dry it thoroughly. To treat an existing infection, use soap and water, saline solution, or hydrogen peroxide. A tip if you are using saline solution or hydrogen peroxide: lie down, make a little lake in your naval, and allow the area to soak for several minutes. If you experience lasting symptoms or pain consult your doctor. S/he may prescribe a stronger anti-fungal cream or yeast treatment.
For Men Only: Bloody Nipples
The first time this happens to long distance male runners is usually as shocking as the associated pain. Bloody nipples. It happens when the fabric of your shirt repeatedly chafes your tender nipples, which eventually rupture. Nipple-chafing is more common in cold weather, for obvious reasons. (Women wear sports bras which do not constantly rub up and down on the nipples, therefore tend not to suffer from this.) A quick and easy solution to protect yourself is to cover your nipples with band-aids. Other solutions include wearing compression tops which do not move freely against the skin, smothering the nipple area with petroleum jelly, or purchasing a product like NipGuard which is designed specifically to prevent nipple chafing in athletes.
