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Watts Doc #12: Can Fiber Type Predict Carb or Fat Use?

9/29/2019

0 Comments

 
The episode starts off with a primer on parts of muscle needed for contraction and how these relate to different methods of fiber typing (there's more than one!). We finish our look at a classic paper on cycling physiology and its sections on fiber type and substrate use. Then a paper on cross country skiers throws a bag of monkey wrenches into decades of established fiber type paradigms.
​

Show Notes
Determinants of Endurance In Well Trained Cyclists
https://www.ncbi.nlm.nih.gov/pubmed/10668757

Type IIx myosin heavy chain transcripts are expressed in type IIb fibers of human skeletal
muscle.
https://www.ncbi.nlm.nih.gov/pubmed/7545970

Interrelationships between muscle fibre type, substrate oxidation and body fat.
https://www.ncbi.nlm.nih.gov/pubmed/10490806

The Muscle Fiber Profiles, Mitochondrial Content, and Enzyme Activities of the Exceptionally Well-Trained Arm and Leg Muscles of Elite Cross-Country Skiers
https://www.frontiersin.org/articles/10.3389/fphys.2018.01031/full
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Ten Minute Tips #2: Homemade Hydration Mix

9/5/2019

2 Comments

 
Do companies really make the best hydration mixes? They do, kind of, but they're expensive. It's difficult to adjust their mixes to flavor and your unique needs. This episode goes through a homemade drink mix that will probably hydrate you better, and definitely for cheaper, than anything on the market today.

Show Notes
Homemade Hydration Recipe
  • 500mL water (16 oz or a bit over 2 cups), fill a bottle up to the middle of the bottle holder indentation (400mL for cold days, 550-700mL for hot days)
  • 1 heaping tablespoon dextrose (~10g)
  • About 7/8 tablespoon of sucrose (table sugar) (~10g)
  • 1/4 tsp sodium citrate (adjust to sodium requirements)
  • 1/8 tsp calcium lactate and/or potassium citrate
  • 1/8 tsp ascorbic acid (vitamin C) (to taste)
  • 1/8 - 1/4 tsp citric acid
  • ~1/2 tsp freeze dried fruit, ground up, or fruit juice (not too much) to taste
2 Comments

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