sport Archives - Dr Shawn

03/Jul/2024

Introduction to Rhodiola

In the quest for holistic wellness, adaptogens are gaining popularity for their ability to help the body adapt to stress. Among them, Rhodiola stands out as one of the most potent and versatile. An herb with a rich history in traditional medicine, Rhodiola rosea is known for its remarkable adaptogenic properties. This blog post will unravel the secrets of Rhodiola, exploring its benefits, the science behind it, and practical tips on how to incorporate it into your daily routine.

Whether you’re a wellness enthusiast or a health blogger, understanding Rhodiola can elevate your approach to natural health. In the following sections, we’ll offer a comprehensive guide, backed by scientific evidence, to help you make informed decisions about integrating Rhodiola into your lifestyle.

Supplements for Rock Climbing

The Science Behind Rhodiola

Adaptogenic Properties

Adaptogens are natural substances that help the body resist stressors. Rhodiola is particularly prized for its ability to balance stress hormones, promoting homeostasis. Studies have shown that Rhodiola influences the hypothalamic-pituitary-adrenal axis, which plays a key role in stress response.

Stress Reduction

One of the standout benefits of Rhodiola is its impact on stress reduction. Research indicates that Rhodiola can lower cortisol levels, the hormone responsible for stress. A study published in the journal Phytomedicine found that participants who took Rhodiola experienced a significant reduction in stress symptoms compared to those who took a placebo.

Mental and Physical Performance

Rhodiola isn’t just about stress relief; it also enhances mental and physical performance. Athletes and busy professionals alike have reported increased endurance and cognitive clarity. A double-blind, placebo-controlled trial revealed that Rhodiola improved both physical fitness and mental fatigue, making it a multifaceted tool in a wellness arsenal.

How to Use Rhodiola

Dosage Recommendations

Incorporating Rhodiola into your routine requires understanding the right dosage. Experts suggest starting with a lower dose, around 200-400 mg per day, and gradually increasing it based on your body’s response. It’s essential to choose a high-quality supplement standardized to contain 3% rosavin and 1% salidroside, the active compounds in Rhodiola.

Daily Routine Integration

Adding Rhodiola to your daily routine can be simple. Consider taking it in the morning or early afternoon to harness its energy-boosting effects. You can mix it into your smoothie, add it to your tea, or take it in capsule form. Consistency is key, so find a routine that works best for you and stick with it.

Potential Side Effects

While Rhodiola is generally safe, it’s important to be aware of potential side effects. Some individuals may experience dizziness, dry mouth, or jitteriness. If you have any pre-existing conditions or are taking other medications, consult with a healthcare provider before starting Rhodiola.

Conclusion

Rhodiola is a powerful adaptogen with a myriad of benefits, from reducing stress to enhancing mental and physical performance. By understanding how to use it effectively and being aware of potential side effects, you can make Rhodiola a valuable addition to your wellness toolkit.

If you’re ready to experience the benefits of Rhodiola, start by incorporating it into your daily routine and observe the changes it brings. We’d love to hear your experiences—share your stories with us and join a community of wellness enthusiasts who are discovering the power of Rhodiola.

For more information on Rhodiola Click Here

DoctorShawn

26/Feb/2024

In the quest for untapped fitness potential, one compound has been gaining significant traction in endurance circles—Beta-Alanine. With a surge in scientific studies and an increasing focus on supplement qualities for endurance athletes, Beta-Alanine has cemented its place as a staple in many athletic regimens. For the uninitiated, Beta-Alanine’s rise may be cloaked in mystery, but this rise is underpinned by solid evidence and touted by those who it has propelled to greater athletic heights.

Unveiling Beta-Alanine’s Potential

Endurance is the backbone of many a sports feat—be it a marathon, a cycling tour, or the tenacity required in team sports. At its core, endurance is the capacity to withstand prolonged stress, be it mental or physical, and remain functional. It is this quintessential element that Beta-Alanine enhances, offering athletes the ability to push through fatigue for an extended period.

Beta-Alanine is a non-essential amino acid, meaning it’s a building block of protein and naturally present in many foods in the typical diet, such as poultry and fish. But what makes it stand apart is its entry into the carnosine production cycle. Carnosine, found primarily in muscle, is a buffer against lactic acid build-up, which is a major contributor to that burning sensation and fatigue you feel at the end of a grueling set.

The Beta-Alanine Breakdown

When ingested, Beta-Alanine combines with another amino acid, histidine, to form carnosine. The result is a muscle that is better equipped to maintain its pH levels, delay fatigue, and potentially improve performance during high-intensity, short-duration activities like sprinting or powerlifting. It’s the longer events, however, such as triathlons or endurance runs, where the delayed onset of fatigue that Beta-Alanine offers becomes a game-changer.

The Strategic Science of Delayed Fatigue

Imagine a marathon runner on the last leg of their run, where every step is a skirmish against a rising tide of bodily protest. Beta-Alanine could be the ally that turns the tide. The science is compelling—a potent course of Beta-Alanine can increase intramuscular carnosine by as much as 60% in just 4 weeks.

Beta-Alanine in the Field and on the Paper

It’s not just anecdotal evidence that sings Beta-Alanine’s praise. Double-blind, placebo-controlled studies have shown its efficacy in various endurance sports. Cyclists, rowers, and football players have all displayed improved performance and delayed muscle fatigue.

A Test of Supplements

In the supplement realm, Beta-Alanine showcases its colours as an ally to caffeine or creatine, often teaming up to form a trifecta of pre-workout endurance enhancement.

The Right Dosage and Time

The key to unlocking Beta-Alanine’s full potential is not just in taking it, but in how and when. Experts suggest that taking 3.2 grams per day, for at least two weeks, and up to a month, prior to competition is the sweet spot for improvement. The timing of ingestion is also crucial, with a spread-out approach, known as ‘stacking’, potentially maximizing the benefits.

The ‘Stack’ Advantage

Stacking involves dividing your daily dose into smaller, more frequent servings, hence ensuring a steady carnosine boost throughout the day. For example, a supplement dosed 1.6 grams, twice daily, can see significant benefits.

Incorporating Beta-Alanine into Your World

Adding Beta-Alanine to your fitness arsenal is more than just popping capsules; it’s about assimilating it into a broader approach to your wellbeing. Whether training for a marathon or your first 5K, here’s how to smartly introduce Beta-Alanine into the fray:

Periodization and the Power of Planning

Plan your Beta-Alanine ‘loading’ phase during lower-intensity training weeks, which can help mitigate the potential side effect of temporary paresthesia—a tingling sensation that some people experience.

The Furniture of Fitness—Understanding Interaction

Beta-Alanine does not stand alone in space; it shares the workout room with other key players such as hydration, nutrition, and rest. Ensuring these are in alignment with your supplementation can augment the benefits of Beta-Alanine.

The Balance of Benefits with the Burden of Precautions

Like any supplement, Beta-Alanine is not without its warnings. High doses or stacking without understanding one’s limits can open the door to side effects like the aforementioned paresthesia. Consulting a healthcare professional and adhering to recommended dosages is paramount.

The Conundrum of Champions and Consumers

Elite athletes seek any edge, legal within sporting regulations, to elevate their game. For enthusiasts, the balance is often between the will to push limits and the practicalities of our fitness journeys. Beta-Alanine, however, seems to bridge this gap, offering benefits backed by science and accessible to all levels of enthusiasts.

The Echo of Endurance

As we conclude this deep-dive into Beta-Alanine, it’s evident that the allure of this amino acid is more than just hot air. Science has given us a treasure trove of possibilities—of marathons conquered, of transformations unseen on the track or the trail. The echo of endurance is a song that we all have the power to sing, with the right tune of nutrition, training, and now, supplementation.

In your own quest for endurance, consider adding Beta-Alanine to your notes as a high note in the symphony of fitness. A supplement not just for the professionals but for anyone in pursuit of their personal limit—because after all, the name of the game, in the end, is endurance, and with Beta-Alanine, the pursuit just got a lot more promising.

For more information on Beta Alanine Click Here

For more articles about supplements for exercise Check this out

DoctorShawn

30/Jan/2024

When people think of vitamin C, the first thing that usually comes to mind is its ability to ward off the common cold. But did you know that vitamin C is also an incredibly powerful nutrient for recovery? That’s right! Vitamin C plays a crucial role in everything from wound healing to muscle repair, making it an essential component of any recovery plan. In this article, we’ll dive deeper into the benefits of vitamin C for recovery and explore some of the best sources of this vital nutrient.

Immune System Boost

Vitamin C plays an important role in supporting our immune system by increasing the production of white blood cells. This means that vitamin C can help to keep us healthy when we’re feeling under the weather. But did you know that vitamin C is also important for healing injuries? When the body is fighting off an illness or recovering from an injury, it needs more vitamin C than usual.

Check out the benefits of intravenous vitamin C therapy HERE

Wound Healing

If you have a cut or scrape, vitamin C can help to speed up the healing process. This is because it is essential for the production of collagen, which is a vital protein that helps to build connective tissue. Collagen plays a crucial role in the healing of wounds, making vitamin C an important nutrient for anyone who wants to recover quickly from an injury. This is also why vitamin C is a common ingredient in skin creams and other beauty products.

Muscle Repair

Whether you’re an avid gym-goer or just enjoy staying active, you know how important it is to take care of your muscles. Vitamin C can help with muscle repair by reducing inflammation and oxidative stress. This means that vitamin C can help to protect your muscles from damage and can also speed up the recovery process if you experience any muscle soreness.

On a personal note, I have been using a whoop band for sleep and fitness tracking and was surprised to see a 6% increase in recovery correlated to my vitamin C consumption.

Check out this article on injury recovery HERE

Supplements for Rock Climbing

Best Sources of Vitamin C

So, where can you find vitamin C? The best sources are fruits and vegetables like oranges, kiwis, broccoli, bell peppers, and kale. It’s important to note that vitamin C is a water-soluble vitamin, which means that your body can’t store it. This is why it’s important to consume vitamin C-rich foods regularly. Vitamin C supplementation may also be a viable option for those not getting suffcient amounts through diet alone.

How Much Vitamin C Do You Need?

The recommended daily intake of vitamin C is 75 mg for women and 90 mg for men. However, these guidelines can vary depending on your age and activity level. If you’re recovering from an injury, you may need to consume more vitamin C to support your body’s healing process. Talk to your healthcare provider to determine the right amount of vitamin C for your needs. If supplementing with vitamin C for immune health or recovery, I recommend taking 500mg-1000mg several times per day.

Conclusion:

Overall, vitamin C is an underrated nutrient for recovery that should not be overlooked. From boosting the immune system to aiding in muscle repair, vitamin C is an essential component of any recovery plan. Make sure to consume vitamin C-rich foods regularly, especially if you’re recovering from an illness or injury. Incorporating more vitamin C into your diet is an easy way to support your body’s healing process and ensure that you’re feeling your best.

DoctorShawn

18/Sep/2023

If you’ve ever experienced a sports injury, car accident, or slip and fall, you know the pain and frustration it can cause. It can take weeks, months, or even years to fully recover from an injury, and sometimes traditional methods such as rest, ice, and medication are not enough. Fortunately, technology has evolved, and there are new treatments available to help accelerate the healing process. One of those treatments is laser therapy. If you’ve ever wondered how laser therapy works for injury recovery, then you’re in the right place. In this blog post, we’ll explore what laser therapy is, how it works, and its benefits.

What is Laser Therapy?

Laser therapy, also known as low-level laser therapy, cold laser, or photobiomodulation therapy, is a non-invasive treatment that uses light energy to stimulate the body’s natural healing process. The therapy involves the use of a low-level laser, which emits light at a specific wavelength that penetrates the skin and targets the affected area. Unlike conventional lasers used in surgery or cosmetic treatments, low-level lasers do not produce heat, so they’re safe and painless.

How does Laser Therapy Work?

Laser therapy works by stimulating the body’s cells to produce more energy. When the light energy from the laser penetrates the skin, it’s absorbed by the cells and converted into cellular energy. This energy is used to repair damaged tissues, reduce inflammation, and alleviate pain. The light energy also activates the production of adenosine triphosphate (ATP), a molecule that’s essential for cellular function. When cells have more ATP, they’re better equipped to carry out their functions and repair damaged tissues.

Benefits of Laser Therapy for Injury Recovery

Laser therapy has a multitude of benefits for injury recovery. The therapy helps to reduce inflammation, which is a common cause of pain and stiffness. By reducing inflammation, laser therapy can improve range of motion, decrease pain, and enhance overall mobility. Additionally, laser therapy stimulates the production of collagen, a protein that’s essential for tissue repair. By increasing collagen production, laser therapy can help speed up the healing process and improve tissue health.

Another benefit of laser therapy is the absence of side effects. Unlike medication or surgery, there are no adverse side effects associated with laser therapy. It’s safe, painless, and non-invasive. Moreover, the treatment is quick and easy, with most sessions lasting between 5-15 minutes. Patients can resume their normal activities immediately after treatment.

Fibromyalgia

Research on Laser for Sport Injury Recovery

Laser therapy has shown considerable promise in treating sports injuries. A study from the International Society for Laser Surgery and Medicine found that Low-Level Laser Therapy (LLLT) was 65.9% effective in treating all sports injuries.

A SPIE Digital Library publication emphasized the effectiveness of Low-Intensity Laser Therapy in treating various musculoskeletal pathologies. Similarly, research from the Journal of Laser Applications suggested that athletes with sports-related injuries returned to their sports faster after treatment with low-energy lasers.

A triple-blind, sham-controlled study found that LLLT facilitated superficial wound healing, although results varied concerning its effectiveness in treating pain and restoring function in musculoskeletal injury or disease. A study on tendinopathy published on the Liebert Pub website reported benefits from low power laser sources in treating tendon and sports injuries.

Overall, these studies suggest that laser therapy, particularly LLLT, can be an effective treatment for sports injuries.

I Have found LLLT to be very effective in treating arthritis, tendonitis and other related injuries in as little as 5 treatments.

Research on Laser for Neurological Injury

A study published on the Wiley Online Library revealed that different wavelengths of low-level laser therapy (LLLT) could affect functional recovery in injured peripheral nerves and traumatic brain injury in mice. Another study showed that laser therapy had a positive influence on nerve regeneration, specifically the sciatic nerve in rats after injury.

Research published on Springer highlighted the efficacy of LLLT on neurosensory recovery after damage to the inferior alveolar nerve. Another research paper indicated the positive impact of low-intensity laser therapy on recovery following traumatic spinal cord injury. A Plos One journal article also corroborated these findings, suggesting that transcranial LLLT improved neurological performance in traumatic brain injury in mice.

Further studies have shown positive effects of LLLT on neuromuscular recovery after crush injury in rat sciatic nerve, neuropathic pain relief and function recovery in rats with chronic constriction injury, and skeletal muscle repair.

How to Get Laser Therapy for Injury Recovery

If you’re interested in laser therapy for injury recovery, the first step is to consult with a healthcare professional. A licensed and qualified practitioner can assess your condition and determine if laser therapy is the right option for you. The practitioner will also determine the optimal number of treatments necessary for your condition. Treatments are typically administered in a clinical setting by a qualified professional. The number of sessions can vary depending on the severity of the injury and the desired outcome.

Conclusion

Injury recovery can be a long and challenging process. Laser therapy can help make it faster, easier, and less painful. The therapy works by stimulating the body’s natural healing process, reducing inflammation, and promoting tissue repair. Benefits of laser therapy include pain relief, improved mobility, and faster recovery time. The therapy is safe, non-invasive, and has no side effects. If you’re interested in laser therapy for injury recovery, consult with a healthcare professional to determine if it’s the right option for you. Learn more about laser therapy for chronic pain HERE

References:

DoctorShawn

18/Jul/2023

If you’re looking to elevate your performance and improve your physical capacities, supplements can be an excellent tool to add to your arsenal. Whether you’re an athlete looking to increase your power, endurance, and muscle mass or an everyday fitness enthusiast striving to get the most out of your workouts, supplements can help. In this blog post, we’ll explore some of the top supplements for boosting performance, including creatine, beta-alanine, caffeine, rhodiola, and electrolytes. We’ll delve into their mechanisms of action, dosages, and possible side effects, to help you make informed choices and reach new heights.

1. Creatine:

Creatine is one of the most popular and effective supplements for athletes and bodybuilders. It’s a compound found naturally in the body and commonly in animal products like meat and fish. Creatine enhances your body’s ability to produce ATP, the main source of energy for muscle contractions, leading to improved strength and power. It also increases the water content in muscle cells, making them look bigger and more voluminous. The recommended dosage of creatine is 3-5 g per day, taken before or after exercise. Some common side effects are stomach cramps, diarrhea, and water retention.

2. Beta-Alanine:

Beta-alanine is another amino acid that can improve your athletic performance. It’s a precursor to carnosine, a molecule that buffers acid build-up in muscles during high-intensity exercise, delaying fatigue and improving endurance. Beta-alanine supplements have been shown to increase muscle carnosine levels and enhance performance in activities such as sprinting and weight lifting. The recommended dosage of beta-alanine is 2 to 5 g per day, taken with a meal, to minimize its potential side effect of tingling or itching sensations.

3. Caffeine:

Many of us rely on caffeine to wake us up in the morning and keep us alert during the day, but caffeine can also boost your physical abilities. Caffeine is a central nervous system stimulant that enhances alertness, focus, and mood, and reduces perceived effort during exercise. Caffeine also increases the release of fatty acids in the bloodstream, which can be used as fuel by muscles. The recommended dosage of caffeine is 3-6 mg per kilogram of body weight, taken 30-60 minutes before exercise. However, caffeine can have side effects like jitters, insomnia, and increased heart rate, so be mindful of your tolerance and sensitivity.

4. Rhodiola:

Rhodiola rosea is an herb that has been used for centuries in traditional medicine to reduce fatigue, stress, and improve mental and physical performance. Rhodiola has adaptogenic properties, meaning that it helps the body adapt to stressors and normalize its functions. Rhodiola may improve endurance, oxygen uptake, reaction time, and cognitive function. The recommended dosage of rhodiola is 200-600 mg per day, taken with food. Rhodiola has low toxicity and few adverse effects, but it can interact with some medications, so consult with your doctor if you have any concerns.

5. Electrolytes:

Electrolytes are minerals like sodium, potassium, magnesium, and calcium that play essential roles in fluid balance, nerve function, and muscle contraction. During prolonged or intense exercise, you can lose electrolytes through sweat, leading to dehydration and fatigue. Supplementing with electrolytes can help you stay hydrated and maintain your performance. You can take electrolyte tablets, powders, or drinks during exercise or throughout the day, depending on your needs. Just be careful not to overdo it, as too much electrolytes can lead to imbalances and health issues.

Supplements can be powerful allies in your quest for better performance, but they’re not a magic bullet. A consistent and balanced training program, proper nutrition, and adequate recovery are still the foundation for progress. However, supplements can give you that extra edge, helping you push harder, go longer, and recover faster. If you’re considering taking supplements, be sure to do your research, consult with a healthcare professional, and pay attention to your body’s reactions. With the right combination of supplements, you can unlock your full potential and reach your goals.

drshawn

28/Oct/2022

Any good rock climber knows that in order to perform at your best, you need to take care of your body. That means eating a nutritious diet, appropriate training, sleeping well and staying hydrated. But it can also mean supplementing your diet with the right things to ensure that your body has everything it needs to climb to new heights. Here are 10 of the best supplements for rock climbing.

CBD

CBD, or cannabidiol, is a compound found in the cannabis plant. Unlike its more famous cousin THC, CBD does not have any psychoactive effects. Instead, it has been shown to offer a variety of health benefits, including reducing anxiety and pain. CBD is also being explored as a treatment for several conditions, including epilepsy and Alzheimer’s disease. CBD oil can be taken orally or applied topically, making it a versatile addition to any medicine cabinet.

For athletes, CBD oil has become an increasingly popular way to manage pain and inflammation. CBD is thought to work by interacting with the body’s endocannabinoid system, which plays a role in regulating pain and inflammation. In one study, rock climbers who took CBD before their climb reported reduced pain and inflammation afterwards. CBD is also being explored as a potential treatment for Delayed Onset Muscle Soreness (DOMS), a type of muscle soreness that can occur after exercise. While more research is needed, CBD oil shows promise as a safe and effective way to manage pain and inflammation for athletes of all levels.

Dose: 60mg after training has shown benefit in muscle recovery

Theanine

Theanine is an amino acid that can be found in tea leaves. It is known to have a calming effect on the mind, and it has been shown to improve focus and concentration. Theanine has also been shown to reduce anxiety levels. For these reasons, theanine has become a popular supplement among rock climbers. While theanine can help to improve focus and cognitive function, it is not a miracle drug. Theanine will not make you a better rock climber overnight. However, it can help to improve your mental state while climbing, making it easier to maintain focus and avoid getting overwhelmed by anxiety. If you are looking for an edge while climbing, theanine may be worth considering.

Dose: 100mg has shown improvements in cognitive function.

Protein

Climbing is a strenuous activity that can lead to muscle soreness and fatigue. Adding a protein powder supplement to your diet can help your muscles recover more quickly so that you can get back on the wall sooner. Protein powder is also helpful in preventing injuries since it helps to repair and build muscle tissue. For optimal effects, it is best to take a protein supplement within one hour after climbing.

Dose: 1.2-1.5 grams/kg or 30-33 grams when combined with athletic training.

Iron

Climbing takes a lot of energy, so it’s important to make sure you’re getting enough iron. Iron helps carry oxygen to your cells, which gives you the energy you need to power through a tough climb. If you’re not getting enough iron, you might start to feel fatigued more easily. The best way to get iron is through food sources like red meat, dark leafy greens, and beans. However, if you’re not getting enough from your diet, you might want to consider taking an iron supplement. Just be sure to talk to your doctor first, as too much iron can be harmful.

Dose: Depends on current iron levels. Blood testing may be required. Consult with your doctor or naturopath.

Magnesium

Magnesium is a mineral that is critical for human health. It is involved in over 300 biochemical reactions in the body, including the metabolism of energy, the regulation of blood sugar, and the formation of bones and teeth. Magnesium is also essential for muscle function, and it helps to relieve muscle cramps. For athletes and people who are physically active, magnesium is especially important. This is because Magnesium helps to maintain electrolyte balance and to reduce exercise-induced inflammation.

Rock climbers can benefit from taking magnesium supplements, as this can help to improve their performance and recovery from climbs. Magnesium can also help to prevent injuries by reducing the risk of cramping. For climbers who are looking to improve their results, magnesium may be a valuable addition to their diet.

Dose: Up to 350mg is generally tolerated well.

Creatine

Creatine is a naturally occurring compound in the body that helps to supply energy to cells. It is popular among climbers because it has been shown to improve power and strength output. This can be helpful when you are trying to send a hard route or when you need to pull yourself up a steep wall. Creatine is also one of the most studied supplements on the market, so you can be confident in its safety and effectiveness.

Dose: 20 grams for 5-7 days has shown improvement in both aerobic and anaerobic performance

Beta-Alanine

Beta-alanine is another amino acid that is popular among athletes because it has been shown to improve performance. It works by increasing the amount of carnosine in muscle cells, which helps to buffer lactic acid buildup. This can delay fatigue, arm pump and help you climb for longer periods of time without getting as tired. Beta-alanine is also relatively safe and has been well-studied, so you can be confident in its effects.

Dose: 2-6.4 grams for 3-12 weeks demonstrated improvements in exercise capacity and performance.

Collagen

Collagen is a structural protein that helps to give tissues their strength and elasticity. It is found throughout the body, including in the skin, bones, and tendons. Collagen plays an important role in rock climbing, as it helps to maintain the strength and integrity of the climbers’ hands and feet. Collagen also helps to protect against injury, as it acts as a shock absorber and can help to reduce the impact of falls. In addition, collagen aids in the healing process, helping to repair tissue damage caused by climbing. As a result, collagen is an essential component of rock climbing. without it, climbers would be at a higher risk of injury and would have a difficult time recovering from falls. Taking daily amounts of collagen through supplementation can help ensure that your body has all the required building blocks for collagen synthesis.

Dose: 10-20 grams daily has shown increases in performance.

Ginseng

Ginseng is an herb that has been used for centuries in traditional Chinese medicine. Today, ginseng is commonly taken as a dietary supplement, and it is also said to have many benefits for athletes and outdoor enthusiasts. Ginseng is thought to improve stamina and endurance, and some climbers even swear by it as a way to boost their performance on the rock. Ginseng is available in many forms, including capsules, teas, and tinctures. If you’re interested in trying ginseng for yourself, be sure to talk to your doctor first, as it can interact with some medications.

Dose: 200mg up to 3 times daily for 12 weeks has been shown to be safe. Panax Ginseng can raise blood pressure so it is important to consult with your doctor or naturopath prior to supplementation.

Caffeine

Caffeine is a popular supplement among athletes in general because it has been shown to improve alertness, focus, and power output. This can be helpful when you are trying to maintain focus while climbing. Caffeine is also relatively safe, but it is important to not overdo it as too much caffeine can lead to side effects like jitters and anxiety.

Dose: 2-10mg/kg has shown improvements in athletic performance. Up to 400mg per day has been shown to be relatively safe for most individuals.

Conclusion

These are just a few of the many different supplements that can be helpful for rock climbing. If you are looking to improve your performance, then you may want to consider adding some of these supplements to your diet. As always, make sure to consult with a doctor before starting any new supplement regimen.

References

Isenmann E, Veit S, Starke L, Flenker U, Diel P. Effects of Cannabidiol Supplementation on Skeletal Muscle Regeneration after Intensive Resistance Training. Nutrients 2021;13(9):3028

Foxe JJ, et al. Assessing the effects of caffeine and theanine on the maintenance of vigilance during a sustained attention task. Neuropharmacology. 2012;62(7):2320-2327

McAdam JS, McGinnis KD, Beck DT, et al. Effect of Whey Protein Supplementation on Physical Performance and Body Composition in Army Initial Entry Training Soldiers. Nutrients. 2018;10(9)

McNaughton LR, Dalton B, Tarr J. The effects of creatine supplementation on high-intensity exercise performance in elite performers. (abstract) Eur J Appl Physiol Occup Physiol 1998;78:236-40

Hobson RM, Saunders B, Ball G, et al. Effects of ß-alanine supplementation on exercise performance: a meta-analysis. Amino Acids 2012;43:25-37

Jendricke P, Kohl J, Centner C, Gollhofer A, König D. Influence of specific collagen peptides and concurrent training on cardiometabolic parameters and performance indices in women: A randomized controlled trial. Front Nutr. 2020;7:580918.

Sorensen H, Sonne J. A double-masked study of the effects of ginseng on cognitive functions. Curr Ther Res 1996;57:959-68.

Greer F, Friars D, Graham TE. Comparison of caffeine and theophylline ingestion: exercise metabolism and endurance. J Appl Physiol 2000;89:1837-44

drshawn

03/Mar/2022

For the past 6-months I have been supplementing with collagen peptides in my morning coffee. I take relatively few daily supplements; Lions Mane mushroom for my brain, Vitamin D for my immune system and Collagen Peptides for my joints. I became focused on protecting my joints (especially my fingers, toes, knees and shoulders) a few years ago as I started training harder in rock climbing. I began to feel stiffness, soreness and occasionally pain after hard training sessions. I decided I needed to do something soon or I would lose the ability to climb at a relatively young age.

Instead of suppressing inflammation with compounds like curcumin, glucosamine and chondroitin I wondered if it would be possible to actually strengthen my tendons and ligaments. I had been aware of collagen supplementation through a number of patients taking it for hair and skin health. I had largely dismissed collagen as a beauty supplement and it was therefore not on my radar as a potential athletic enhancement.

Just over 6-months ago I had received a newsletter about of tendon health for climbers. The physiotherapist/climbing expert outlined specific exercises for warming up fingers and also mentioned the benefits of collagen supplementation for tendon health. At that moment I decided to re-visit the research on collagen, and I am glad I did!

Collagen peptides are small amino acid chains derived from collagen, which is the primary structural protein in ligaments, tendons, bones and skin. The research behind supplementing with collagen peptides seems to support three key areas.

Skin

A few studies, including randomized placebo controlled trials, have shown an improvement in skin moisture, elasticity and wrinkles with daily supplementation of Collagen Peptides. The daily dose ranged from 4-10 grams daily.

Osteoarthritis

Several studies have demonstrated a modest benefit in pain and function with daily supplementation of Collagen Peptides. Most studies focused on osteoarthritis (OA) in the knees but a couple also mention hip and hand. In general the improvement was modest (a little better than chondroitin) and took approximately 3-5 months to appear. Some studies used collagen peptides in combination with other compounds like chondroitin and hyaluronic acid. Most studies used a 10 gram daily dose.

Performance Enhancement

A great systematic review came out in 2021 that looked at the effects of collagen peptide supplementation on body composition, collagen synthesis and recovery from joint injury.

Five studies demonstrated a positive effect on reducing joint discomfort, knee pain , ankle and knee function and recovery from achilles tendinopathy. Those studies used 40 mg-10 grams per day over a 4-6 month period.

Four studies looked at the effects of collagen supplementation on body composition and muscle strength. The studies combined collagen supplementation (15 grams per day for 3-months) with resistance training.The studies, which were conducted on elderly men, active men and untrained pre-menopausal women, found an increase in fat free mass, a decrease in body fat percentage and an increase in hand grip strength.

Two studies assessed the effect of collagen supplementation on exercise performance and recovery from muscle soreness. The studies included recreationally active men, one used 3 grams per day for 6 weeks and the other used 20 grams per day for 7 days prior to intense exercise. There was a strong positive effect on pain with movement and muscle soreness.

Two studies assessed the effects of Collagen peptide supplementation on collagen synthesis. When taken 60min prior to exercise there was a significant increase in collagen synthesis markers following ingestion of 15 grams collagen enriched with vitamin C.

Conclusions

When it comes to preserving joint, ligament and tendon health for myself and my patients, collagen peptide supplementation is now a staple. The evidence in favour of collagen, along with a strong safety profile makes collagen peptides a valuable nutritional supplement in both sports medicine and anti-aging medicine. The recommended dose seems to be between 10-20 grams per day for 3-6 months.

References

Inoue N, Sugihara F, Wang X. Ingestion of bioactive collagen hydrolysates enhance facial skin moisture and elasticity and reduce facial ageing signs in a randomised double-blind placebo-controlled clinical study. J Sci Food Agric. 2016;96(12):4077-81.

Czajka A, Kania EM, Genovese L, et al. Daily oral supplementation with collagen peptides combined with vitamins and other bioactive compounds improves skin elasticity and has a beneficial effect on joint and general wellbeing. Nutr Res 2018;57:97-108.

Asserin J, Lati E, Shioya T, Prawitt J. The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials. J Cosmet Dermatol. 2015;14(4):291-301

Sangsuwan W, Asawanonda P. Four-weeks daily intake of oral collagen hydrolysate results in improved skin elasticity, especially in sun-exposed areas: a randomized, double-blind, placebo-controlled trial. J Dermatolog Treat. 2020:1-6.

Benito-Ruiz P, Camacho-Zambrano MM, Carrillo-Arcentales JN, et al. A randomized controlled trial on the efficacy and safety of a food ingredient, collagen hydrolysate, for improving joint comfort. Int J Food Sci Nutr. 2009;60 Suppl 2:99-113.

Kumar S, Sugihara F, Suzuki K, Inoue N, Venkateswarathirukumara S. A double-blind, placebo-controlled, randomised, clinical study on the effectiveness of collagen peptide on osteoarthritis. J Sci Food Agric. 2015;95(4):702-7.

Trc T, Bohmová J. Efficacy and tolerance of enzymatic hydrolysed collagen (EHC) vs. glucosamine sulphate (GS) in the treatment of knee osteoarthritis (KOA). Int Orthop. 2011;35(3):341-8

Moskowitz RW. Role of collagen hydrolysate in bone and joint disease.Semin Arthritis Rheum 2000;30:87-99

Kalman DS, Schwartz HI, Pachon J, Sheldon E, Almada AL. A randomized double blind clinical pilot trial evaluating the safety and efficacy of hydrolyzed collagen type II in adults with osteoarthritis. FASEB Experimental Biology 2004 Abstracts, Washington DC, April 17-21, 2004; A90.

Amino Acids. 2021; 53(10): 1493–1506.Published online 2021 Sep 7. doi: 10.1007/s00726-021-03072-xPMCID: PMC8521576PMID: 34491424The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review Mishti Khatri,1 Robert J. Naughton,1 Tom Clifford,2 Liam D. Harper, 1 and Liam Corr1

Introduction to Rhodiola

The Science Behind Rhodiola

Adaptogenic Properties

How to Use Rhodiola

Dosage Recommendations

Daily Routine Integration

Potential Side Effects

Conclusion

For more information on Rhodiola Click Here

Unveiling Beta-Alanine’s Potential

The Beta-Alanine Breakdown

The Strategic Science of Delayed Fatigue

Beta-Alanine in the Field and on the Paper

A Test of Supplements

The Right Dosage and Time

The ‘Stack’ Advantage

Incorporating Beta-Alanine into Your World

Periodization and the Power of Planning

The Furniture of Fitness—Understanding Interaction

The Balance of Benefits with the Burden of Precautions

The Conundrum of Champions and Consumers

The Echo of Endurance

For more information on Beta Alanine Click Here

For more articles about supplements for exercise Check this out

Immune System Boost

Check out the benefits of intravenous vitamin C therapy HERE

Wound Healing

Muscle Repair

Check out this article on injury recovery HERE

Best Sources of Vitamin C

How Much Vitamin C Do You Need?

Conclusion:

What is Laser Therapy?

How does Laser Therapy Work?

Benefits of Laser Therapy for Injury Recovery

Research on Laser for Sport Injury Recovery

Research on Laser for Neurological Injury

How to Get Laser Therapy for Injury Recovery

Conclusion

1. Creatine:

2. Beta-Alanine:

3. Caffeine:

4. Rhodiola:

5. Electrolytes:

CBD

Dose: 60mg after training has shown benefit in muscle recovery

Theanine

Dose: 100mg has shown improvements in cognitive function.

Protein

Dose: 1.2-1.5 grams/kg or 30-33 grams when combined with athletic training.

Iron

Dose: Depends on current iron levels. Blood testing may be required. Consult with your doctor or naturopath.

Magnesium

Dose: Up to 350mg is generally tolerated well.

Creatine

Dose: 20 grams for 5-7 days has shown improvement in both aerobic and anaerobic performance

Beta-Alanine

Dose: 2-6.4 grams for 3-12 weeks demonstrated improvements in exercise capacity and performance.

Collagen

Dose: 10-20 grams daily has shown increases in performance.

Ginseng

Dose: 200mg up to 3 times daily for 12 weeks has been shown to be safe. Panax Ginseng can raise blood pressure so it is important to consult with your doctor or naturopath prior to supplementation.

Caffeine

Dose: 2-10mg/kg has shown improvements in athletic performance. Up to 400mg per day has been shown to be relatively safe for most individuals.

Conclusion

References

Skin

Osteoarthritis

Performance Enhancement

Conclusions

References

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