• Can wearing compression garments improve running performance?
• How to fix rounded shoulders?
• The latest research on omega-3s and athletic performance

Can wearing compression garments improve running performance?

Compression garments have become increasingly popular among runners, based on the theory that the snug fit of the clothing can enhance blood flow, minimise soft tissue vibration, improve recovery times, and boost running efficiency. However, a recent systematic review and meta-analysis has raised serious doubts regarding the actual effectiveness of these garments.

The researchers analysed over 30 previous research papers, encompassing nearly 900 participants. Upon reviewing the data, the researchers determined that wearing compression garments did not lead to faster run times. Additionally, they found that these garments had no positive effect on time to exhaustion either. Nevertheless, the analysis revealed that compression garments did help reduce soft tissue vibration during running.

While this research suggests that wearing compression garments has little effect on running performance and endurance, it’s crucial to acknowledge the substantial variations in design and quality among different brands. With ongoing technological advancements in the manufacturing and design of compression garments, it’s premature to completely dismiss their potential benefits for running performance. For now, though, the scientific evidence raises questions about their overall effectiveness.

If you would like to learn more about wearing compression garments, check out our blog by the excellent Dr. Tom Brownlee: Compression garments: Do they actually work?

How to fix rounded shoulders?

Last month, Dr. Joe Damiani shared a post on LinkedIn about addressing one of the most common postural issues today: rounded shoulders. His post has gained significant momentum and continues to attract engagement through comments and shares on LinkedIn.

Damiani outlines three key steps to fix rounded shoulders. The first step focuses on repositioning the shoulder blade. He demonstrates a latissimus dorsi stretch to increase the mobility of the latissimus dorsi muscle, along with exercises aimed at strengthening scapular retraction. Improving latissimus dorsi mobility and strengthening scapular retraction will help align the shoulder blade correctly.

The second step involves adjusting the position of the shoulder joint. Damiani explains that a tight shoulder capsule can pull the shoulder joint inward. He provides stretches to loosen the shoulder capsule and pairs these with exercises for strengthening the shoulder external rotators. By loosening the shoulder capsule and strengthening the external rotator muscles, the shoulder joint can be placed in the correct position.

The third and final step emphasises the importance of maintaining an upright thoracic spine to keep the shoulder blades and joints aligned. Damiani explains and demonstrates various thoracic mobility and strengthening exercises to support this effort.

Damiani’s post offers an excellent, informative, and engaging step-by-step approach to fixing rounded shoulders and is definitely worth checking out!

The latest research on omega-3s and athletic performance

We have recently highlighted some excellent and informative Position Stands from the International Society of Sports Nutrition. They are back again in SFS Weekly with another highly informative Position Stand on the supplementation of omega-3 polyunsaturated fatty acids (PUFAs) and their impact on health and athletic performance.

The Position Stand emphasises that the most effective way to consume omega-3 PUFAs is through dietary sources. Foods rich in omega-3 include fatty fish such as salmon, mackerel, trout, sardines, and seabass. Additionally, plant-based sources such as flaxseeds, walnuts, and chia seeds are also high in omega-3s. If individuals are unable to meet their omega-3 intake through diet alone, supplementation with fish oil, krill oil, or algal oil is recommended to fulfil their omega-3 requirements.

The Position Stand presents valuable insights into the relationship between omega-3 PUFAs and athletic performance, which we highly recommend reading! Some of the key findings include:

• Athletes are at an increased risk of omega-3 PUFA insufficiency.
• A diet rich in omega-3s, along with appropriate supplementation, is an effective strategy for enhancing omega-3 levels.
• Omega-3 supplementation can aid aerobic performance.
• There is potential for enhanced muscular strength when omega-3 supplementation is combined with resistance training.
• Omega-3 supplementation may help reduce muscle soreness following intense workouts.
• Research suggests that omega-3 supplementation could provide neuroprotective benefits for athletes who experience repeated head impacts.
• Omega-3 supplementation may also improve overall sleep quality.

If you are interested in this topic be sure to check out the Position Stand and our relevant blog Omega-3s: Why they are the real Alphas of fat for athletic performance!

From us this week:

>> New course: Ballistic Training
>> New podcast: Kicking Diabetes: Brayden Narveson’s NFL Journey
>> New infographic: Elite Sport Psychology For Sub-Elite Athletes
>> New article: Hydrotherapy

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With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post New Research on COMPRESSION GARMENTS! appeared first on Science for Sport.

• Does lettuce water help you sleep better?
• Do wrist wraps improve bench press performance?
• Is curcumin an effective supplement for aiding recovery?

Does lettuce water help you sleep better?

In 2021, a trend emerged on TikTok involving the consumption of lettuce water as a potential remedy for improving sleep quality. Recently, this trend has begun to resurface again on TikTok. The method involves boiling a quantity of romaine lettuce leaves, which is believed to release a compound known as lactucarium, purportedly contributing to a feeling of sleepiness.

While one study suggests that lettuce seed syrup may have beneficial effects for patients with breast cancer suffering from insomnia, the evidence supporting the claim that drinking lettuce water enhances sleep quality remains limited. Sleep expert Dr. Christopher Winter indicates that the quantity of lactucarium ingested from boiling four to five lettuce leaves is unlikely to significantly impact sleep quality. Therefore, while lettuce water may possess other health benefits, its promotion as a sleep aid on social media platforms is considered questionable at best.

If you are trying to improve your sleep why not check out our relevant blog 8 Powerful Tips To Help Your Athletes Sleep Better.

Do wrist wraps improve bench press performance?

Wrist wraps have gained significant popularity among both competitive lifters and recreational gym enthusiasts, particularly for the bench press exercise. Proponents of wrist wraps assert that they provide enhanced wrist stability, which consequently leads to improved bench press performance.

A recent study published in the Journal of Strength and Conditioning Research this month examined this hypothesis. The study involved 18 participants who were classified as “resistance-trained.” Each participant engaged in three separate one-repetition maximum (1RM) bench press testing sessions under three distinct conditions: without wrist wraps, with a stiff wrist wrap, and with a flexible wrist wrap. During each testing session, linear position transducers were utilised to capture power and velocity data associated with the bench press, while participants were also asked to subjectively assess their perceived stability and discomfort throughout the bench press.

The findings of the study indicated that neither the flexible nor the stiff wrist wraps had a significant impact on bench press strength or power. Additionally, participants reported higher levels of comfort when performing the bench press without wrist wraps. Nonetheless, despite the reduction in comfort, participants perceived a greater sense of stability when using wrist wraps.

While this study concluded that wrist wraps do not yield a measurable enhancement in bench press performance, they may still confer a placebo effect whereby individuals feel a greater sense of safety when utilising them. Let’s not completely discard wrist straps just yet, but don’t expect your bench press to soar if you start using them!

Is curcumin an effective supplement for aiding recovery?

A recent systematic review of the supplement curcumin has produced promising results. Curcumin, which is extracted from the turmeric plant, is recognised for its antioxidant and anti-inflammatory properties. Athletes frequently utilise it due to its proposed ability to mitigate muscle damage and reduce inflammation.

In this systematic review, eleven studies were meticulously evaluated, revealing encouraging findings regarding the efficacy of curcumin. The researchers identified that curcumin may significantly alleviate delayed-onset muscle soreness (DOMS) resulting from eccentric exercise. Furthermore, curcumin may contribute to a reduction in biomarkers associated with inflammation while enhancing antioxidant capacity, suggesting potential broader health benefits.

While the findings are promising, the researchers noted certain limitations, including the small sample sizes employed in the studies and the variability in curcumin formulations among the supplements analysed.

Additional research is warranted, particularly regarding the physiological mechanisms underlying curcumin’s effects, its efficacy in female athletes, and the optimal timing and dosage required to maximise post-exercise recovery. Nevertheless, this systematic review suggests that curcumin holds considerable potential as a recovery supplement. If you would like to learn more about DOMS, check out our highly informative blog by Dr. Tom Brownlee; Delayed onset muscle soreness (DOMS): What is it, and how can it be minimised?

From us this week:

>> New course: Energy System Development
>> New podcast: Bold Choices: Coaching with Impact
>> New infographic: Microdosing Versus Whole Session Plyometrics In Youth Football Players
>> New article: Hydrotherapy

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The post The TRUTH About Lettuce Water And Sleep! appeared first on Science for Sport.

• The incredible “quiet eye” phenomenon in elite sports
• Jeff Cavaliere’s excellent breakdown of muscle hypertrophy
• A mixed protein solution can enhance key golf performance metrics

The incredible “quiet eye” phenomenon in elite sports

A recent YouTube video by Michael MacKelvie, released earlier this month, has garnered significant attention and sparked in-depth discussions online. This video offers a comprehensive exploration of the role of vision in sports. It encompasses the historical perspective of vision in sports, a thorough examination of the underlying scientific principles, expert analysis, real-life sporting instances, compelling narratives, and sophisticated visual effects.

The video commences by shedding light on a seminal breakthrough in sports science: the identification of the “quiet eye” in 1987. Initially, prevailing belief suggested that elite athletes processed their surroundings more rapidly through brief and focused visual tracking. However, Dr Joan Vickers’ groundbreaking work challenged this notion. Through a study comparing the eye movements of elite and sub-elite golfers during putting, she uncovered that elite golfers maintain their visual focus on the ball for an extended duration, coining this phenomenon the “quiet eye.”

Furthermore, Vickers conducted a similar experiment involving basketball players executing free throws, demonstrating that elite athletes sustained fixation on their target for 972 milliseconds, significantly surpassing the 357 milliseconds recorded for sub-elite athletes, thereby underscoring the extended duration of the “quiet eye” in elite performers. The video also presents Vickers’ study on ice hockey goalkeepers, revealing that when comparing successful saves to missed attempts, goalkeepers exhibited a notably prolonged duration of the “quiet eye” during successful saves.

While visual training yields results, the precise reasons behind its effectiveness remain unclear. The video examines the two primary theories regarding this matter. The first theory, “preprogramming,” posits that an extended quiet eye duration allows the brain more time to prepare for movement. The second theory, “online control,” suggests that the extended quiet eye duration can facilitate real-time adjustments during movement.

For those unfamiliar with the quiet eye, or for those seeking to enhance their athletes’ targeting abilities, this video is highly recommended. If you want to further your knowledge in skill acquisition, be sure to check out our course: Skill Acquisition

Jeff Cavaliere’s excellent breakdown of muscle hypertrophy

Renowned exercise specialist Jeff Cavaliere recently released a YouTube video emphasising the significance of using lighter weights to achieve muscle hypertrophy. The video quickly gained traction, amassing over 200,000 views within 24 hours of its release. Cavaliere’s use of a farming analogy garnered praise for effectively explaining the concept of muscle hypertrophy. In his analogy, he compares muscles to farms, muscle fibres to crops, and myonuclei in the muscles to farmers.

Cavaliere outlines three methods for driving muscle hypertrophy. Firstly, he discusses progressive overload, which involves increasing the load lifted or the number of repetitions performed. This method is likened to employing more farmers (myonuclei) to tend to the crops (muscle fibres) on the farm. However, Cavaliere notes that while initial muscle hypertrophy gains will be made, long-term reliance on this method is akin to micro-farming, ultimately leading to soil degradation and the necessity for crop rotation.

The second method highlighted is eccentric overload, achieved by elongating the muscle under tension. Cavaliere compares this technique to the significance of sunlight and rain for crops. It’s important to find a balance between sunshine and rain for healthy crop growth. Too much of either can be damaging. Similarly, relying too heavily on excessive eccentric overload during training can lead to muscle fatigue and soreness, which can impact the necessary training frequency for muscle hypertrophy development.

Lastly, Cavaliere discusses the underutilised method of metabolic stress, achieved by bringing the muscle to mechanical failure through lifting lighter loads for higher repetitions. This approach promotes the growth of satellite cells, similar to increasing the number of farmers on a farm and using an irrigation system to ensure constant crop production throughout the year. Although some may find Cavaliere’s farming analogy unconventional, it effectively explains the different methods for achieving muscle hypertrophy and underscores the underutilisation of lighter weights for this purpose. For those seeking to learn more about muscle hypertrophy, we strongly recommend watching Cavaliere’s video (here) and visiting our detailed blog Hypertrophy Training: The Complete Guide (plus workouts) and course Hypertrophy

A mixed protein solution can enhance key golf performance metrics

A recently published study investigated the impact of mixed protein supplementation on skeletal muscle health and golf swing performance. The study involved sixty golfers with a handicap of 20 or less. Participants were divided into two groups: one group consumed a mixed protein supplementation composed of casein, whey, and pea protein once a day for eight weeks, while the second group received a placebo supplement.

Results indicated that the mixed protein group experienced significant improvements in golf performance compared to the placebo group. Their average driver distance increased by over five metres, and the average driver ball speed increased by 1.36 m/s. Additionally, they demonstrated notable enhancements in handgrip strength and the two-minute push-up test.

The study’s findings suggest that a blend of animal and plant proteins can effectively enhance skeletal muscle health and sporting performance in golfers. Notably, the mixed protein solution used in this study employed a 3:1 ratio of animal to plant protein. Future research could consider comparing animal protein, plant protein, and mixed protein supplements to determine the most optimal option.

For individuals involved in nutritional support for golfers, this study warrants attention as it presents valuable insights.

From us this week:

>> New course: Flow State for Athletes
>> New podcast: Swim Faster Than Ever With Elite-Level Strength
>> New infographic: The Role Of Cueing For Youth Athletes
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post The “Quiet Eye” Phenomenon! appeared first on Science for Sport.

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Understanding Carbohydrate Intake in Sport

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Plant-Based Diets for Athletes

Sam Thompson’s course explores plant-based diets for athletes, covering types, foods, and protein quality concerns compared to animal protein in sports contexts.

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Nutrition for Endurance Runners

This course covers tailored nutrition for endurance runners, emphasising macronutrients, micronutrients, fueling strategies, recovery, and weight management based on current research and best practices in sports nutrition.

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Making Weight in Sport

This video course educates sports science professionals on safe and effective weight-making practices in sports, covering body composition, acute weight loss, post-weigh-in strategies, and athlete health considerations.

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Post-Exercise Nutrition

This video course explores optimising post-exercise nutrition for athletes, focusing on recovery, rehydration, refuelling, muscle repair, rejuvenation, practical examples, and performance enhancement strategies.

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Sports Nutrition Education

How Much Protein Do Athletes Really Need?

August 13, 2020

Alex St. John

How Much Protein Do Athletes Really Need? Recommendations for both endurance and power athletes. Contents Determining Protein Requirements Protein Requirements for Athletes Energy Restriction Protein Timing Main Takeaways About the Author References Comments Determining Protein Requirements Many of those reading this will be aware of the general recommendation of 1 gram (g) of protein per … Read more

Skinfold Calipers

June 18, 2020

Carla Robbins

Delve into the science, validity, reliability and practical recommendations for using skinfold calipers to measure body fat.

Hydration Testing

February 11, 2018

William Jardine

Hydration testing is used to determine an athlete’s body fluid balance, and can prevent serious performance and health deficiencies.

Caffeine and sports performance: Pros, cons and considerations

May 25, 2022

Dr. James Morehen

Caffeine for sports performance – is it worth the hype? It seems almost all athletes may potentially benefit from caffeine supplementation, with aerobic sports benefiting most.

Alcohol and performance: How should athletes approach it?

March 18, 2022

Dr. James Morehen

Should athletes be more aware of the impact of alcohol on performance? We delve into what the science says in terms of its effect on performance, recovery and nutrition.

Weight cutting in combat sports: What is it and how can you minimise the risks?

April 29, 2022

Dr. James Morehen

The majority of combat sport athletes will go through a period of short-term weight loss prior to a fight. Why do they endure weight cutting, and can it be done safely?

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The post Sports Nutrition Online Courses appeared first on Science for Sport.

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If you have no evidence of your continued learning, then how can you prove to your boss, manager, employer, etc. that you’re an avid learner and constantly striving to further your career?

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Now, I actually find myself excited to stay up-to-date. Everything is so easy to read and gives further details on where to continue reading about a certain topic. I’ve also saved a tonne of money on books and other research material!”

John Cheetham

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“I used to use various methods of keeping up-to-date with studies, such as word of mouth and internet discussions. This became a hodgepodge of information for me…

Since subscribing to Science for Sport, I’m now a more educated and well-rounded coach. It’s allowed me to free up some time that I now use to write a weekly email to my athletes. I include reviews from The Digest, and I’m able to cite every study referenced.

The result? More trust and more buy-in from my athletes!”

Michael Richards

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“Before Science for Sport, trying to stay up-to-date with the latest sports science research was a stressful ordeal. Now, I have access to research that’s reviewed by a panel of industry experts, who quickly teach me how to practically apply these findings straight away.

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The post Mini-courses appeared first on Science for Sport.

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“I’d get so frustrated trying to stay up-to-date before my Science for Sport membership. I’d often find myself reading through something only to find that it was a complete load of rubbish copied off some fitness lifestyle website!
Now, I actually find myself excited to stay up-to-date. Everything is so easy to read and gives further details on where to continue reading about a certain topic. I’ve also saved a tonne of money on books and other research material!”

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“I used to use various methods of keeping up-to-date with studies, such as word of mouth and internet discussions. This became a hodgepodge of information for me…
Since subscribing to Science for Sport, I’m now a more educated and well-rounded coach. It’s allowed me to free up some time that I now use to write a weekly email to my athletes. I include reviews from The Digest, and I’m able to cite every study referenced.
The result? More trust and more buy-in from my athletes!”

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Endurance Coach

“Before Science for Sport, trying to stay up-to-date with the latest sports science research was a stressful ordeal. Now, I have access to research that’s reviewed by a panel of industry experts, who quickly teach me how to practically apply these findings straight away.
Relieved and filled with confidence, I now spend less time pouring through Google and more time on the things that matter, such as acquiring more clients and educating myself.”

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Because sports science is a broad discipline, our content is organised into the following categories. We offer a range of educational sports science content, from free online courses to podcasts, articles, infographics, and research reviews

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What we teach

Because sports science is a broad discipline, our content is organised into the following categories. We offer a range of educational sports science content, from free online courses to podcasts, articles, infographics, and research reviews

Strength & Conditioning

Nutrition

Recovery

Coaching

Psychology

Technology and Data

Sports Medicine

Our latest sports science content

Check out the latest content we’ve published on the realms of sports science.

A New Technology In Football!

This week in the world of sports science, new technology in football, kiwi fruits and sleep, plyometric training on grass or sand?

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The LATEST Research On BFR Training!

This week in the world of sports science, the latest research on BFR training!

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The LATEST Guidelines On Cutting Weight

This week in the world of sports science, weight cutting in combat sports, England rugby, and VERT in volleyball

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Concussion Recovery in Sport: A Comprehensive Guide

Understanding the intricacies of concussions is crucial for athletes, coaches, and medical professionals. 

Read More >

The Rising Popularity Of Vitamin K2 Supplementation

This week in the world of sports science, vitamin k2 supplementation, the running readiness scale, the medicine ball rotational test

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Minimalist Shoes: The Latest Research!

This week in the world of sports science, minimalist footwear, tempo runs, and how rugby is changing

Read More >

The post Home appeared first on Science for Sport.

• Questions and misconceptions about protein
• Would you recommend Strength and Conditioning as a career?
• Is hip activation the secret to enhancing agility performance?

Questions and misconceptions about protein

A recently published paper in the Journal of the International Society of Sports Nutrition presents a comprehensive analysis of common questions and misconceptions surrounding protein. The study has been presented in an easily comprehensible manner, despite being a research paper.

The paper delves into the scientific aspects of various queries and misconceptions and concludes each discussion with a summarising key point. While the paper is worth reading in its entirety, I have highlighted some of the key findings below:

• Consuming protein up to five times the recommended dietary allowance for healthy individuals has been found to have no adverse effects on kidney function.
• There is no evidence to suggest that a high-protein diet harms bone health.
• Although animal proteins are superior to plant proteins, individuals following a vegan or vegetarian diet can still meet their protein requirements. However, they may need to consume 20-40% more plant-based proteins than animal proteins to obtain the same amount of essential amino acids.
• While peanut butter contains protein, it should be regarded as a source of fat rather than protein, as it contains high amounts of fat.
• The consumption of protein within one hour post-exercise is not crucial in creating an anabolic environment in the muscles. Instead, total daily protein intake is more important. However, consuming protein in a post-workout meal contributes to the total daily protein intake.
• Endurance athletes require additional protein to aid in the adaptive response to exercise.

If you’re interested in this topic, check out our excellent course on Protein for Athletes.

Would you recommend Strength and Conditioning as a career?

In a recent post on X, renowned Australian S&C coach Ben Griffin sparked an interesting discussion about the career of S&C coaching. Griffin reflected on the unglamorous nature of the profession and asked his followers if they would recommend it as a career choice. Within 24 hours, the post had garnered over 60,000 views and generated a range of responses.

The positive responses focused on the rewarding experience of helping others improve and how S&C coaching can fulfil this purpose. However, many of the negative responses centred around the long and unsociable working hours for relatively poor pay. One insightful response came from Dan Howells, who emphasized the importance of knowing one’s purpose. Howells believes that if your purpose is to help people, then coaching can be a fulfilling career choice. However, if your primary motivation is financial gain, then S&C coaching may not be the right fit.

The responses also included some excellent advice, such as combining S&C coaching skills with an entrepreneurial spirit to maximize earnings. Additionally, many suggested keeping S&C coaching as a part-time role and supplementing it with another source of income for greater financial security.

Is hip activation the secret to enhancing agility performance?

Last week, Chris Barnard, a renowned fitness expert from “Overtimeathletes,” published an instructional video on YouTube illustrating a hip activation routine that enhances an athlete’s agility training. Despite the widespread use of agility and change of direction exercises, athletes frequently overlook activating their hip muscles before engaging in such activities.

The routine commences with a four-way activation of the hip muscles, incorporating hip flexion, extension, abduction, and adduction. Barnard performs two sets of each movement, with the initial set involving slow and focused contractions that engage the hip muscles at the end range of motion. The second set involves the same movement but with speed, resulting in a more reactive movement. Each set comprises only three repetitions. In the subsequent step, Barnard performs controlled repetitions of hip rotation in both directions.

In the final part of the routine, Barnard shifts to more dynamic exercises. He attaches a mini-band above his knees and performs a series of monster walks forward, backwards, and laterally. He emphasises the importance of maintaining proper knee alignment over the ankles and avoiding inward caving. Barnard recommends performing the walks for 10 yards only.

If you’re an athlete seeking to improve your agility, consider incorporating Barnard’s hip activation routine to take your performance to the next level!

From us this week:

>> New course: Strength Training For Rowers
>> New podcast: Force Plates To Monitor Fatigue
>> New infographic: What Adaptions Occur To Youth Athletes Using Injury Prevention Programs
>> New article: These Are The Best Open & Closed Trap Bars In 2024

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post The Truth About Protein! appeared first on Science for Sport.

• How Byrne FC produced Erling Haaland
• A guide to using force plates
• A protein powder for everyone!

How Byrne FC produced Erling Haaland

Last week, a post on X by Joel Cressman gained a lot of attention through numerous reposts and likes. The post discussed the youth program of Byrne FC in Norway, which football superstar Erling Haaland was a part of. Remarkably, six out of 40 players in the program went on to become professional football players!

In the post, Cressman provided some factors that made Byrne FC’s youth program so successful. Interestingly, players only trained once or twice per week until the age of 10, while position-specific training only started at the age of 15! Cressman outlined that the focus of Bryne FC’s youth program was fun and learning. The team only played their first tournament at the age of 13 too! However, it is worth noting that the post suggests that competitions took place during practice and training sessions.

Cressman also provided some insightful information about the head coach. He indicated that the coach put the same care and focus into all players, regardless of their skill level. The coaching philosophy of Byrne FC seems incredibly adept, “As many as possible, for as long as possible, and as good as possible”. The post also mentions that the group had a lot of informal play, and the local dome was always left open for children to play football.

Cressman’s post is supported by this study. While it may be argued that a generational talent like Haaland was always destined to succeed no matter the youth program. However, in a program that produced arguably the best footballer in the world and that has produced more professionals than dropouts, it deserves recognition.

For anyone involved with youth athletes and youth programs, this post is certainly worth checking out!

A guide to using force plates

A YouTube video on jump testing with force plates by Jo Clubb from Global Performance has recently gained a lot of positive attention. Clubb provides an excellent explanation of how to administer the Countermovement Jump (CMJ), the Single Leg CMJ, the Squat Jump, and the Drop Jump test on force plates.

The video also provides excellent visual illustrations of the force-time curve of the jump tests, which Clubb expertly describes in detail. Additionally, Clubb goes into detail describing the Eccentric Utilization Ratio (EUR), highlighting how well an athlete uses their Stretch Shortening Cycle (SSC). The EUR can be calculated by comparing outputs from one’s CMJ and Squat Jump test. If the EUR score is above 1.1, then strength training should be the focus, whereas if the EUR score is less than 1, then more focus should be on plyometric training.

The use of excellent visual diagrams and clear-cut explanations from Clubb makes this video a must-watch for practitioners wanting to learn how to administer and interpret the most common jump tests on force plates.

If you would like to know more about force plates check out our excellent course: Getting The Most From Force Plates

A protein powder for everyone!

Protein powders have become increasingly popular in the past decade, with a plethora of brands and flavours available in the market. This can make it quite challenging for consumers to determine which protein powder is suitable for their needs.

A recent article by The Strategist, a New York-based magazine, provides an in-depth analysis of various protein powders. The article discusses the quality of ingredients, protein sources, and flavour. It also offers recommendations on the best protein powder options based on these factors.

In addition to these general recommendations, the article also provides niche recommendations for specific customer needs. These include collagen protein, plant-based protein, protein for sensitive stomachs, protein for competitive athletes, protein with simple ingredients, and lactose-free protein.

If you are considering adding protein powder to your diet but are unsure which brand to choose, this article is worth reading. However, it is always advisable to consult a dietary expert before consuming protein powder.

From us this week:

>> New course: Resistance Training For Football
>> New podcast: Why Momentum Beats Speed In Sport
>> New infographic: Team Sport Conditioning
>> New article: 15 Best Barbells For Home Gyms

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post Erling Haaland’s Youth Training Program! appeared first on Science for Sport.

• Can static stretching replace resistance training for building muscle?
• Consuming too much protein and too little fibre?
• Where should balance training be scheduled in a training session?

Can static stretching replace resistance training for building muscle?

Recently, Men’s Health published an article that has sparked a lot of online discussion. The article’s headline suggests that static stretching can be as effective as lifting weights when it comes to building muscle. This claim is based on a study that found static stretching to be just as beneficial as resistance training in building muscle thickness.

The study involved three groups: a static stretching group, a resistance training group, and a control group. The static stretching group performed a continuous 15-minute stretch of the pectoralis major muscle four days a week for eight weeks. The resistance training group, on the other hand, trained three days per week over the same period, performing five sets of 10-12 reps of a pectoralis major exercise. The study found no significant difference in isometric maximum strength, muscle thickness, and range of motion between the two groups.

However, there are some practical limitations to consider in this study. It only focused on the pectoralis major muscle, and it’s unrealistic to stretch one muscle group for 15 minutes at a time. Additionally, a specialised stretching board was used, which is not accessible to everyone. While Men’s Health provided a respectable summary of the study, its headline may have misled some people. Nonetheless, exploring the idea of stretch-mediated hypertrophy is a promising avenue for future research. But for now, it’s not advisable to replace resistance training with static stretching if your goal is to build muscle.

Consuming too much protein and too little fibre?

Last week, an article was published by Vox that caught my attention. It addressed the issue of protein consumption in our diets. According to the article, 60% of US adults are trying to increase their protein intake. However, the article suggests that increasing protein consumption may not necessarily be a good thing. It argues that animal-based protein may increase the risk of heart disease and cancer. In addition, the negative impact of excess animal-based protein consumption on the environment was also discussed. While the viewpoints expressed in the article are worth considering, they may scare people away from consuming protein altogether. If you want to know how much protein you should consume without overdoing it, we have an excellent blog: How Much Protein Do Athletes Really Need?

Despite the article’s bias towards plant-based diets, it did highlight the importance of fibre. Shockingly, only 7% of Americans get enough fibre in their diet. Fiber has many benefits, such as reducing cholesterol and inflammation, improving gut health, and lowering the risk of stroke, hypertension, heart disease, and cancer.

If you are interested in the animal vs. plant-based protein debate or want to learn more about the importance of fibre, I recommend checking out this article!

Where should balance training be scheduled in a training session?

Balance training is often recommended to prevent injuries. It is usually performed at the beginning of a training session or incorporated as part of the warm-up. This is because it is believed that performing balance training when you are unfatigued is more effective than doing it when you are fatigued. However, some argue that injuries are more likely to occur when you are tired and that training balance in a fatigued state is superior.

A very interesting study was published this week that investigated the best time to perform balance training during a training session. The study involved participants who were divided into three groups. Each group received six weeks of balance training. One group did only balance tasks and jumps, while the other two groups did the same balance tasks and jumps either before (when they unfatigued) or after (when they fatigued) high-intensity interval training.

The study found that all three groups improved their balance. However, balance training before high-intensity interval training resulted in greater improvements than balance training after high-intensity interval training.

Therefore, based on the findings of this study, it is suggested to perform balance training at the beginning of a training session or when you are not tired to fully benefit from the improvements.

From us this week:

>> New course: Enhancing Performance in Hockey
>> New podcast: Elite Ice Hockey Training Secrets
>> New infographic: Can Heavy Squats Induce Post-Activation Potentiation Enhancement In Muay Thai
>> New article: 15 Best Barbells For Home Gyms

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

Get instant access when you join today on a 7-day free trial.

The post Can Static Stretching Build Muscle? appeared first on Science for Sport.

• Can AI produce optimal training programs?
• How old is too old for resistance training?
• The overlooked and less common RDL variation

Can AI produce optimal training programs?

Artificial intelligence (AI) has become a significant force that has replaced many human skills. ChatGPT is an AI software that emulates human conversation. It is used to write essays, and computer programs, compose music, generate business ideas, and can now produce exercise programs.

A recent study examined ChatGPT’s ability to create 6-week running training programs. Expert running coaches evaluated three training programs generated by ChatGPT. The study produced several interesting findings. Firstly, ChatGPT was able to provide running training program recommendations. The more data provided to ChatGPT resulted in higher-rated training programs. However, none of the ChatGPT training programs were rated as optimal by the expert coaches.

The study highlights that although AI poses a threat to replace coaches, there are aspects of the coach-athlete relationship that AI cannot replace. Aspects such as motivation, monitoring, and training adjustments make coaches irreplaceable to AI.

How old is too old for resistance training?

According to a recent study, it is never too late to begin resistance training. The study divided participants into two groups, one group consisting of 65-75-year-olds and the other group consisting of 85-year-olds and older. Both groups underwent three whole-body resistance training sessions per week for 12 weeks.

The study found that both groups experienced significant benefits due to the 12-week resistance training intervention. There was an increase in whole-body lean mass, quadricep cross-sectional area, and leg strength. Interestingly, there was no notable difference between the 65–75-year-old group and the 85-year-old and older group.

These findings reinforce the idea that resistance training is highly beneficial for older adults. Age is just a number, and you are never too old to “make them gains” from resistance training. If you are working with older adults, this study is worth checking out!

The overlooked and less common RDL variation

Matt Tometz has been regularly featured here at SFS Weekly due to his excellent content and he is back again with another great post! Last week, Tometz created a lot of engagement and interaction on LinkedIn with a post on staggered Romanian Deadlifts (RDLs).

The post includes a video of an athlete performing the staggered RDL. In the post, Tometz explains how he dislikes seeing athletes lose their balance while attempting to perform single-leg RDLs. Therefore, he suggests the use of the lesser-known staggered RDL instead. Tometz believes that the staggered RDL allows athletes to lift a heavy load while still being in a unilateral position and that it provides variation without too much variation.

A glance at the comments shows how well-received this post is by fellow coaches! If you are on LinkedIn, this post is worth checking out and engaging with!

We are lucky to have Tometz as a writer for Science for Sport and his blogs can be viewed here. Tometz has also been a regular guest on the Science for Sport podcast and his episodes listed below are worth checking out!

• Get Million Dollar Speed Using The Latest Sport Technology
• Optimising Youth Speed Training: They’re Not Just Small Adults
• How To Use Gym-Based Training To Rocket Your Speed

From us this week:

>> New course: Plant-Based Diets for Athletes
>> New podcast: Elite LTAD On A Shoestring Budget
>> New infographic: Plant-Based Diets for Athletes Sources of Dietary Protein
>> New article: 7 Best Adjustable Dumbbells – Home Gym Must Have

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

Get instant access when you join today on a 7-day free trial.

The post The Threat of Artificial Intelligence appeared first on Science for Sport.

• Predicted trends for 2024
• Strength and conditioning terminology
• Does sacking the manager help football teams?

Predicted trends for 2024

As 2023 comes to an end, we here at SFS Weekly would like to thank all our dedicated readers for your support this year. We would like to wish you all a happy and prosperous 2024!

Speaking of 2024, a foretelling article was published this week by Forbes. The article predicts fitness and nutrition trends for 2024. Plant-based like “fake meats” have become increasingly popular over the past few years. However, it is predicted that plant-based products will dwindle in popularity in 2024 as more and more people are viewing them as too processed.

Protein was the most popular macronutrient in 2023, and no change is envisaged for 2024. Protein for older adults, protein through whole plant foods, and fish consumption are predicted protein trends for next year. Well-rounded diets like the Mediterranean diet are predicted to grow in 2024 while intermittent fasting and the Keto diet are predicted to become less and less popular.

The article expects sleep, nervous system regulation, emotional health, personalised wearable technology, Psychobilin and cannabis to be areas of interest for next year. The following are some interesting supplements predicted for growth next year too:

• Ashwagandha
• Berberine
• Mushroom powder
• Marine collagen
• Choline
• Astaxanthin

Strength and conditioning terminology

(Image: X)

Strength and conditioning (S&C) terminology can often add more confusion than clarity. With many overlapping terms and debates about definitions, it’s no wonder that coaches sometimes get jumbled up on their terminology. There is still a dispute about the correct definition of power for God’s sake!

A study published in the latest edition of the International Journal of Strength and Conditioning examined terminology in the field. The study is a fascinating read and outlines how misunderstood terminology leads to miscommunication between S&C coaches, athletes, sports coaches, and sports scientists. The study also describes how terminology needs to be understandable and consistent for the athletes performing the program. Many effective programs are becoming restricted by misunderstood or inaccurate terminology.

The study proposes using a terminology hierarchy for strength, agility, power, and speed. In theory, this hierarchy should add further clarity among S&C coaches, sports, scientists, sports coaches, and athletes. While this may be an effective step in clearing up the miscommunication, S&C terminology must be standardised and consistent globally.

Does sacking the manager help football teams?

Unfortunately, football managers seem to have very little job security. In recent years, owners of football clubs have been very swift in sacking managers if they feel the team is underperforming. Many argue that the constant hiring and firing of managers creates an unstable environment for a team.

However, a recent captivating study examined the effects of manager dismissal on a team. The long-term study examined the top two Spanish football leagues (La Liga and Second Spanish Division) over four years (2015/2016 to 2019/2019). All coach dismissals were monitored during this time.

Remarkably, immediate team performance (points won) and distance ran were significantly higher post-manager dismissal. Throughout the season, total distance covered and high-intensity running distance were significantly higher post-manager dismissal too. These findings suggest that coach replacement can positively influence team performance and match physical demands. Perhaps, players are eager to work harder to impress the new manager.

While we here are SFS Weekly don’t want to see any football managers sacked, the findings of the study suggest sacking a manager can be potentially beneficial for team performance! It is worth pointing out that these findings fail to acknowledge the coaching ability of the succeeding managers may have been superior to the dismissed manager.

From us this week:

>> New course: Aerobic Conditioning For Football
>> New podcast: How To Sprint Like A Top NFL Draft Pick
>> New infographic: Wicket Sprinting
>> New article: kBox

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

Get instant access when you join today on a 7-day free trial.

The post Predicted TRENDS for 2024! appeared first on Science for Sport.

Contents

1. Plant based protein and performance
2. Types of vegan or vegetarian diet patterns
3. Protein quality: It’s not all about quantity
4. The importance of protein portions
5. Plant-based protein and sports performance
6. Can plant-based protein help you gain muscle?
7. Special considerations for plant-based athletes
8. Sources of protein: Key takeaways

Plant based protein and performance

A couple years ago, I was recruiting firefighters to participate in a health and wellness program that included nutrition and fitness coaching. Although this population is labelled as ‘athletes’ due to their physically demanding jobs, they have high rates of obesity, cardiovascular disease, and musculoskeletal injuries.

During my presentation, they were a captive audience and nutrition questions came in like wildfire (do you see what I did there?) – they wanted to know what the best diet was for losing weight and increasing muscle.

Around this same time, a popular documentary was released, bringing attention to a vegan diet as a cure-all eating pattern. Most questions were in relation to this very topic. Is a vegan diet the best for optimal health? Do vegan diets reduce chronic disease and obesity? Can athletes still maintain muscle gains following a vegan diet?

A handful of firefighters even began eating a vegan diet and the group wanted to know if it was the perfect option. According to this documentary, meat was out and plants were in, and firefighters and the public suddenly had a thirst for knowledge about vegan diets and began tossing the animal products away. Food companies even started creating more plant-based meat alternatives.

Firefighters choosing to follow a vegan diet was quite a controversial choice – some of their peers in the department were following carnivore diets (only eating animal products). Firefighters, at least here in the U.S., are traditionally known for meat cook-outs at the firehouse and eat together with their crews. Suddenly there was confusion about what vegans could consume for protein, and the main question became wanting to know if a vegan diet could increase muscle mass? The answer is not black and white.

But let’s backtrack a bit – you may not even know exactly what vegan means. Let’s start there and move to talking about powering sport performance with a plant-based diet.

Types of vegan or vegetarian diet patterns

There are several different types of eating patterns that fall under the category of vegan and vegetarian [1] diets. Individuals choose to follow these dietary patterns for a variety of reasons, such as ethical, environmental, or health. Here is a simple breakdown that explains the various vegetarian and vegan diets:

• Lacto-vegetarian: excludes meat, fish, poultry and eggs, as well as foods that contain them. Eats dairy products, such as milk, cheese, yogurt and butter
• Ovo-vegetarian: Diet excludes meat, poultry, seafood and dairy products, but eats eggs
• Lacto-ovo vegetarian: excludes meat, fish and poultry
• Pescatarian: excludes meat and poultry, dairy, and eggs, but allow fish
• Vegan: excludes meat, poultry, fish, eggs and dairy products — including animal-derivatives, such as gelatin (some don’t even eat honey)

Protein quality: It’s not all about quantity

Protein is important for athletes due to the physical demands of training on muscles – higher protein intake is required for athletes to support repairing and rebuilding muscle tissue through hypertrophy for performance.

But does the quality of our protein matter? More specifically, is the quality different whether it comes from an animal or plant? Again, this is not a black and white answer but cooking strategies can improve the quality of plant-based proteins.

Let’s first look at the fundamental basics of protein – amino acids are the building blocks of proteins in our food and body and they play a vital role in muscle health for athletes. In our food, there are 20 amino acids, and nine of these are considered essential, meaning our body doesn’t have the ability to make them.

Animal-based proteins are considered high-quality, or complete proteins, because they contain all nine essential amino acids. Whereas plant-based proteins are low-quality, or incomplete, because they are missing one or more essential amino acids. Plant-based proteins can become a moderate quality by combining complementary proteins, such as rice and beans – by combining the rice and beans, the amino acid profile is now complete.

Most important for our athletes is the consideration for the amino acids which play a significant role in fuelling muscles and recovery. Three essential amino acids are branch-chain amino acids (BCAAs): leucine, isoleucine, and valine, which are more concentrated in animal-based protein compared to plant protein.

BCAAs are particularly important for promoting muscle protein synthesis (MPS) – think muscle gains. These BCAAs are rapidly digested and considered ‘fast’ proteins. Fast proteins supply amino acids quickly after ingestion to stimulate muscle repair and begin building new muscle. Whey, a popular protein shake, is high in BCAAs and is a fast protein. Whey is filtered from cow’s milk, meaning it is a high-quality protein. Soy [2] is also considered a fast protein but does not stimulate the pathways to build muscle in the same way as whey. Soy is lower in leucine, an essential amino acid driving the anabolic response (building new muscle).

Animal-based foods, such as eggs, chicken, and milk have a higher concentration of BCAAs compared to plant-based sources like peas and soy. Following a vegan diet reduces the amount of BCAAs which help support muscle synthesis.

One last note about the differences between amino acids from animal and plant-based sources is the digestibility [3]. Plant proteins contain other properties that reduce our bodies’ ability to absorb the amino acids completely. However, during the cooking phase of plant proteins, the digestibility can be improved. Soaking, fermentation, and germination can reduce the level of properties reducing protein absorption. Even with the differences, vegetarians and vegans can meet their protein and amino acid daily needs.

The importance of protein portions

The Acceptable Macronutrient Range [4], which tells us how much protein should be consumed from our total calories, is 10-35%. Several factors influence where in this range an athlete should fall.

Because calorie intake varies day to day, we can calculate our daily protein needs based on our body weight (i.e. kilograms), depending on training level and mode of activity. Daily consumption should range from 1.4-2.0 grams per kilogram per day [4] – for example, an 80kg athlete should look to consume 112-160 grams of protein per day. Endurance athletes would be on the lower range, while strength athletes should be on the higher range.

For 1-2 days after physical activity, there is a prolonged anabolic effect [5], meaning a window of muscle growth. During this phase, a constant supply of amino acids is important to stimulate muscle gains. Therefore, incorporating protein at every meal is key to developing new muscle tissue.

The optimal amount of protein in a meal ranges from 20-40 grams [6], which stimulates MPS. Further evidence shows consuming whole food protein sources is more advantageous for MPS compared to isolated amino acids supplements. For example, consuming a whole egg containing protein, fat, vitamins and minerals, stimulates MPS greater than a protein supplement containing isolated amino acids.

Plant-based protein and sports performance

Protein intake before and after activity, as well as distributed throughout the day, is important to support training demands, muscle recovery, and building new muscle.

There is limited evidence on the specific sport performance benefits of following a vegetarian/vegan diet – the current available evidence [7] specific to sport performance, such as anaerobic and aerobic power, show no improvements in sport performance after following a vegetarian and vegan diet. It should be noted that choosing this type of eating pattern didn’t hinder performance, either. When athletes rated their level of perceived efforts in exercise [8], comparing a whey protein and rice protein supplement, there was no significant difference, meaning both groups were able to perform at adequate levels needed for sport.

With the little evidence available on sport performance, there appears to be no difference whether athletes choose to eat animal-based protein or plant-based protein.

Can plant-based protein help you gain muscle?

More research has explored plant-based protein and MPS than sport performance. Studies in active and non-active participants can help us begin to put the fire out when debating on the best diet for muscle gains.

When whey-based protein and soy-based protein supplements [9] were compared for the rate of MPS, both groups improved muscle mass following a 12-week resistance training program followed by a protein supplement (either whey or soy). The control group, or the group that did not receive any protein supplement after activity, did not have an increase in lean tissue.

Protein is important for muscle recovery, regardless of source, and both whey-based and soy-based protein supplements increased lean tissue compared to resistance training alone. This implies consumption of both types of proteins improves muscle mass.

Special considerations for plant-based athletes

Athletes who choose to follow a vegetarian or vegan diet will need to carefully plan their meals to ensure energy and nutrients needs are met. Data [10] tells us vegans tend to consume less calories than meat eaters, as well as lower amounts of protein, fat, vitamin B12, iron, and calcium. These nutrients support performance by meeting energy demands for physical activity, supplying oxygen to working muscles, and maintaining strong bones. Further, the amount of leucine intake should be considered for athletes following a plant-based diet to MPS [11].

Sources of protein: Key takeaways

Whether you follow a vegan diet or regular diet, both can meet daily protein needs to support performance. Athletes choosing to follow a vegan diet should consider supplementation of leucine, cook their protein to improve digestibility, and plan out meals to meet nutrient needs.

Here are some key takeaways:

1. Both plant-based and animal-based protein support MPS
2. Distribute protein intake throughout the day – strive for 20-40 grams per meal
3. There are no sport performance benefits or decreases from consuming a vegetarian or vegan diet
4. Vegetarians and vegans should plan their meals to meet specific nutrient needs

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Brittany Johnson

Brittany is a Scientific Affairs Manager at GNC (General Nutrition Centers), reviewing scientific evidence supporting sport nutrition supplements. As a certified specialist in sports dietetics, Johnson’s primary focus is understanding how to best fuel athletes for optimising health and enhancing performance.

More content by Brittany

The post Can plant based protein boost your muscle health? appeared first on Science for Sport.