The Athlete Clinic

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Should you wish to start your fitness journey and are in need of direction please do contact us here at The Athlete Clinic for you confidential consultation. Please click here for our contact details.

Team Athlete Clinic.

Position statement: The International Society of Sports Nutrition (ISSN) provides an objective and critical review regarding the timing of macronutrients in reference to healthy, exercising adults and in particular highly trained individuals on exercise performance and body composition. The following points summarie the position of the ISSN:

1. Nutrient timing incorporates the use of methodical planning and eating of whole foods, fortified foods and dietary supplements. The timing of energy intake and the ratio of certain ingested macronutrients may enhance recovery and tissue repair, augment muscle protein synthesis (MPS), and improve mood states following high-volume or intense exercise.

2. Endogenous glycogen stores are maximised by following a high-carbohydrate diet (8–12 g of carbohydrate/kg/day [g/kg/day]); moreover, these stores are depleted most by high volume exercise.

3. If rapid restoration of glycogen is required (< 4 h of recovery time) then the following strategies should be considered:a) aggressive carbohydrate refeeding (1.2 g/kg/h) with a preference towards carbohydrate sources that have a high (> 70) glycemic index) the addition of caffeine (3–8 mg/kg)c) combining carbohydrates (0.8 g/kg/h) with protein (0.2–0.4 g/kg/h)

4. Extended (> 60 min) bouts of high intensity (> 70% VO2max) exercise challenge fuel supply and fluid regulation, thus carbohydrate should be consumed at a rate of ~30–60 g of carbohydrate/h in a 6–8% carbohydrate electrolyte solution (6–12 fluid ounces) every 10–15 min throughout the entire exercise bout, particularly in those exercise bouts that span beyond 70 min. When carbohydrate delivery is inadequate, adding protein may help increase performance, ameliorate muscle damage, promote euglycemia and facilitate glycogen re-synthesis.

5. Carbohydrate ingestion throughout resistance exercise (e.g., 3–6 sets of 8–12 repetition maximum [RM] using multiple exercises targeting all major muscle groups) has been shown to promote euglycemia and higher glycogen stores. Consuming carbohydrate solely or in combination with protein during resistance exercise increases muscle glycogen stores, ameliorates muscle damage, and facilitates greater acute and chronic training adaptations.

6. Meeting the total daily intake of protein, preferably with evenly spaced protein feedings (approximately every 3h during the day), should be viewed as a primary area of emphasis for exercising individuals.

7. Ingestion of essential amino acids (EAA; approximately 10 g) either in free form or as part of a protein bolus of approximately 20–40 g has been shown to maximally stimulate muscle protein synthesis (MPS)

8. Pre- and/or post-exercise nutritional interventions (carbohydrate + protein or protein alone) may operate as an effective strategy to support increases in strength and improvements in body composition. However, the size and timing of a pre-exercise meal may impact the extent to which post-exercise protein feeding is required.

9. Post-exercise ingestion (immediately to 2-h post) of high-quality protein sources stimulates robust increases in MPS.

10. In non-exercising scenarios, changing the frequency of meals has shown limited impact on weight loss and body composition, with stronger evidence to indicate meal frequency can favourably improve appetite and
satiety. More research is needed to determine the influence of combining an exercise program with altered meal frequencies on weight loss and body composition with preliminary research indicating a potential
benefit.

11.  a 20–40 g protein dose (0.25–0.40 g/kg body mass/dose) of a high-quality source every three to 4h appears to most favourably affect MPS rates when compared to other dietary patterns and is associated with improved body composition and performance outcomes.

12.Consuming casein protein (~ 30–40 g) prior to sleep can acutely increase MPS and metabolic rate throughout the night without influencing lipolysis.

From the Ultra Trail Australia located in the Blue Mountains of Katumba, Australia to the Donegal Atlantic Ultra Way 555km.  This is The Athlete Clinic’s 2018 so far….

These last few months have been an epic adventure for our Team here at The Athlete Clinic. We have managed to also squeeze in other events such as the Sydney Marathon and the Castle Triathlon Series, Lough Cutra Half Ironman Triathlon based on the West coast of Ireland. On our travels from our in-house and on site presence with the athletes, we strive to bring to life their Dreams and we share the taste of Success along that journey!

Such events take up an invaluable amount of time for everyone involved. Team Leaders, Managers and Support Staff all have their relevant roles in the success story. We at The Athlete Clinic understand the time commitments involved with all of these roles. We also work with the strengths and weakness of the Team to bring those Dreams to life.

Over the last 18 month we have been working even more with Women in Sport and especially Ultra Endurance Athletes. In 2017 with coached and managed the Galway Baybes Cycling Team in the Ultra Endurance Cycling event, The Race Around Ireland. They finished the 2150km event in 81 hours 13 minutes taking over 10 hours off the previous record.

Race Around Ireland Irish Record Holders 2017

This weekend we accompanied the same Ladies Cycling Team, The Galway Baybes to another Ultra Endurance Race and smashed that current record also. The four ladies won the Donegal Atlantic Ultra Way 555km and completed it with a record time of 19 hours 24 minutes & 15 seconds.

Donegal Atlantic Ultra Way 555km Winners & Record Holders 19:24:15 2018       Pictured Centre, Jonathan Gibson, Head of Coaching & Development.

Over the last 35 years we have witnessed the ups and downs of sport and the human commitment to Dream Chasing. We have worked with Ultra Runners, Mountain/Road Bikers, Swimmers and Adventurers from Elite Professional to the newly initiated. Our reach is global and like our Athletes we don’t let boundaries stop our Dream Chasing thats why we at The Athlete Clinic pride ourselves in being “Dream Catchers”.

Team Athlete Clinic

S&F

Easy-to-use GPS Running Watch with Wrist-based Heart Rate

• Monitors heart rate¹ at the wrist, all day and night, using Garmin Elevate^™ wrist heart rate technology
• Built-in GPS tracks how far, how fast and where you run
• Connected features² smart notifications, automatic uploads to Garmin Connect^™, live tracking and music controls
• All-day activity tracking¹ counts steps, calories and intensity minutes and reminds you when to move
• Features training tools like intervals, audio prompts and a dedicated run/walk activity
• Preloaded sports profiles for running, indoor running, cycling and cardio.
• Automatically uploads² your data to Garmin Connect, our free online fitness community where you can join challenges, receive insights and share your progress as you meet your goals

Forerunner 35

€179.00

We are delighted to be an “Approved Garmin Dealer” in Galway. Garmin is a leading, worldwide provider of superior electronic products for navigation, automotive, aviation, marine, outdoor and sports that are an essential part of our customers’ lives. With our current business model Garmin will allow us to partner our clients with Garmin products, provide after sales service & training and carry our clients performance, training and adventures to the next level.