Carbohydrate Mouth Rinsing: Part Two by Nick Voth

[Nick Voth is currently finishing his degree in Exercise Science from Bowling Green State University, where he competes on the Cross Country team. He is an Applied Sports Science Intern at Athletic Lab.] As previously stated in Part One of this blog, Part Two will focus on carbohydrate (CHO) mouth rinsing for speed-power performance. Because CHO mouth rinsing enhances endurance exercise lasting approximately one hour via stimulation to pleasure and reward centers in the brain (Stellingwerff & Cox, 2014), it has been hypothesized that this same strategy can be used to increase shorter duration, high-intensity efforts. However, research regarding the potential benefits of CHO mouth rinsing on speed, strength, and power performance is conflicting. Strength training has been studied with inconclusive results. Clarke et al. (2017) recently investigated the effects of a CHO mouth rinse on a wider range of high-intensity, short duration activities. Countermovement jump height, 10-meter sprint time, bench press, squat, and arousal were all enhanced with CHO mouth rinsing (Clarke et al., 2017). In line with that, Gant et al. (2010) found increased maximal voluntary force production following a CHO rinse. The results from Clarke et al. (2017) may be of practical significance because the study was conducted in the morning following an overnight fast. Athletes who train in the morning may not eat prior to a session. Revisiting the idea of fear of gastrointestinal distress, CHO mouth rinsing may provide a fueling solution while avoiding the ingestion of fuel. On the other hand, CHO mouth rinsing was found to have no effect on maximal strength or strength endurance (Dunkin & Philips, 2017; Painelli et al., 2011). A possible explanation for the results observed by these studies resides in the ability of [...]

By | 2017-07-21T15:58:22+00:00 July 21st, 2017|News, Nutrition Info|0 Comments

Elevate Each Other: Culture Drives Success by Devin Cornelius

[Devin Cornelius is currently in his final semester as a student-athlete at the University of Central Missouri, pursuing a Master’s Degree in Sport Management. He is currently a Sport Management intern at Athletic Lab.] It is the way that successful high-performance facilities typically separate themselves from competitors. It can be the determining factor of a major recruit’s college choice. By definition, it is the act of developing the intellectual and moral faculties, especially by education. ‘It’ is culture and the term is tossed around regularly. Evaluating the impact that organizational culture has on business is crucial to understanding why it is so important. The following evaluation is not comprehensive but explores topics significant to the area of culture related to the performance of organizations within industry and employee retention. Dr. John E. Sheridan was able to examine what cultural characteristics within an organization created a statistically significant difference in the retention of new employees. Hazard rates, in this context, are the rates in which new, entry-level employees voluntarily leave their position. In his study, Organizational Culture and Employee Retention, Sheridan found that, on average, organizations emphasizing interpersonal relationships retained new employees for an average of 45 months while organizations emphasizing work task values retained new employees for 31 months. (Sheridan, 2010) Within this example, this 14-month difference is significant in a variety of ways. Sheridan explains that the difference in mean duration of ‘survival’ results in an opportunity loss of approximately $44,000 per new employee. Based on firm hiring rates within the study, the opportunity losses related to these differences in retention were between 6 million and 9 million dollars annually. In fairness, Sheridan examined accounting within his work. However, accounting is a market with high turnover, [...]

By | 2017-07-21T13:41:16+00:00 July 21st, 2017|Internship, News|0 Comments

The Effects of Alcohol on Sports Performance and Recovery by Vincent Ragland

[Vincent Ragland is in his last semester as a student-athlete at East Carolina University, pursuing a Health Fitness Specialist Degree. He is currently an Athletic Development Intern at the Athletic Lab] Does drinking really affect an athlete’s performance the way that you may think? Should athletes avoid drinking altogether, drink in moderation, or does it even really matter? Alcohol is the most commonly used substance in the world by college students and all athletes, ranging from high school to professional level. Studies even show that in the last 12 months, nearly 80 percent of athletes reported using alcohol (Wadler). In some years, this number has been as high as 88 percent. In actuality, this number could even be higher because of the inaccuracy associated with self-reported data. In some team settings, the intake of alcohol is even encouraged, as part of a team bonding experience. When teams win championships, it is not uncommon to see videos of nearly the entire team drinking and partying. When teams lose, it is also not uncommon for them to drink, as some athletes see it as a stress reliever and a way to get the mind off of the sorrows associated with losing a major competition. Of course, in extremely excessive amounts, alcohol can be very dangerous to anyone, sometimes fatal. When related to sports performance, there are several factors that have to be taken into account when trying to gauge the dangers associated with it, such as the age and gender of the individual, how much an athlete drinks in a particular setting, how often an athlete drinks over the course of time, how quickly they consume their drinks, the individual’s body size and composition, and their tolerance [...]

By | 2017-07-17T19:57:35+00:00 July 17th, 2017|Nutrition Info, Training Info|0 Comments

Using a flywheel device for cost effective assessment by Gilson Sampaio Pereira

[Gilson Sampaio Pereira is a master's student at University of Stuttgart, Germany, and Sport Performance Coach. He is currently in the Coaching Mentorship Program at Athletic Lab]  In this blog post I will present a simple and cost effective method of assessing concentric and eccentric strength/power during hip extension. Lower limb asymmetries can also be assessed in the same test. The test is a hip extension exercise, with a flywheel device (FD) to generate an eccentric overload. The FD is gaining popularity on the S&C and athletic development scene because it exposes athletes to high loads with minimum equipment. Additionally, there might be superior gains in strength, power and hypertrophy with flywheel training due to an eccentric overload, when compared to traditional resistance training (Maroto-Izquierdo et al., 2017). First, a little background Let´s begin by stepping into the literature to better understand why testing hip extension strength could be of value to athletes and coaches.  Hip extension is a basic functional movement. The major hip extensors are the spinal erectors, gluteus maximus, biceps femoris (long head), semitendinosus, semimembranosus and adductor magnus. First, compared to knee extension, hip extension is more important in running speed (Schache et al., 2011), jump height (Lees et al. 2004) and back squat (Bryanton et al. 2011). Therefore, the role of hip extension becomes more significant when athletic movements are executed with a high intent. As a logical consequence, a sound S&C coach should favor the development of the hip extensors in their preparation and maintenance phases throughout the year. This was backed up by a study from Contreras et al. (2016) that showed a greater effect of horizontally than vertically loaded hip extension training on sprint acceleration (e.g. hip thrusters). [...]

By | 2017-07-15T10:02:39+00:00 July 17th, 2017|News, Training Info|0 Comments

Athletic Lab welcomes 919 Spine Chiropractic

Dr. Matt Arthur of 919 Spine Athletic Lab is proud to announce a partnership with 919 Spine. As of May 2017, 919 Spine has opened within our facility and is aimed at providing high quality chiropractic care to both general population and athletes. Dr. Matthew Arthur has been a member of the Athletic Lab community for over 5 years. He has a wealth of experience working with athletes from a wide range of backgrounds. He aims to address the needs of the individual and help them not only stay pain free, but perform better and avoid the risk of injury. Dr. Arthur assesses each individual’s movement pattern to get an understanding for what is causing the patient’s pain rather than just addressing the site of pain. This helps him to correct the underlying dysfunctions that are causing the pain and create a long term solution rather than just providing short term pain relief. By combining his experience as an athlete, with his knowledge of human anatomy, Dr. Arthur is an excellent addition to our facility. I'm excited to have Dr. Matt Arthur and 919 Spine in our facility. I've been personally seeing Matt for years so when the opportunity to have him join us at Athletic Lab it was a no-brainer. With Athletic Lab, Raleigh Orthopaedic and now 919 Spine all under one roof we have a comprehensive All-Star team for training, injury management, return-to-play and pain management. I know our members and athletes will be in good hands with 919 Spine. - Mike Young, PhD Athletic Lab Director of Performance & Research  

By | 2017-07-15T23:30:31+00:00 July 16th, 2017|News|0 Comments

Carbohydrate Mouth Rinsing: Part One by Nick Voth

[Nick Voth is currently finishing his degree in Exercise Science from Bowling Green State University, where he competes on the Cross Country team. He is an Applied Sports Science Intern at Athletic Lab.] Developing proper fueling strategies is always a goal for coaches and athletes across all sports. Particularly, the use of carbohydrates (CHO) before and during competition can optimize performance. CHO fueling typically consists of ingestion of a commercially available food, gel, or sports drink. Other fueling strategies have been investigated, and thus, the concept of CHO mouth rinsing has surfaced. CHO mouth rinsing involves rinsing a solution in the oral cavity for a short duration and subsequently spitting it out. The first of this two-part blog will discuss implications for CHO mouth rinsing for endurance sports athletes. There are a couple potential benefits associated with CHO rinsing as opposed to ingestion. The first, and perhaps of most concern to athletes when developing a fueling strategy, is decreased gastrointestinal issues. Many athletes are hesitant to fuel just prior or during competition in fear of gastrointestinal issues that may hinder performance. Consequently, CHO rinsing may allow for an ergogenic enhancement while avoiding gastrointestinal distress. Secondly, albeit very minor, is the additional mass added to the athlete followed by ingestion of food or drink during competition. In sports where fatigue may be dependent upon an athlete’s ability to move one’s mass, the addition of unnecessary weight may result in earlier onset of fatigue. Therefore, CHO mouth rinsing may be the solution that many athletes have been seeking. Endurance exercise can greatly benefit from CHO mouth rinsing. A systematic review completed by de Ataide e Silva et al. (2014) revealed that CHO mouth rinsing enhances cycling and [...]

By | 2017-07-12T15:14:11+00:00 July 12th, 2017|News, Nutrition Info|0 Comments

Members of the Month: Krista Eberle, Devon & Andy Jarvis, Robert Stanley

The most special thing about Athletic Lab is our diverse community of members. Every month we highlight one (or more) of our members. For the month of July we've chosen four of our Performance Fitness members who completed Ironman 70.3 races. Krista Eberle, Devon and Andy Jarvis and Robert Stanley are our July Members of the Month. You can check out our previous members of the month here. Name: Krista Eberle Age: 31 What city were you born in? Indianapolis, IN What do you do when you're not working out at Athletic Lab (occupation, hobbies, etc)?  I am a PhD student at NC State University in the Department of Poultry Science. When I am not working on the farm, writing, or attending class, I enjoy spending time with my amazing fiance Zach Krish (also an AL member) eating good food, drinking beer, and being outdoors. What's your favorite exercise? Least favorite?  Out of the three sports, I like running the most and biking the least. However, training with Devon, Andy, and Zach has made me like biking a lot more. Plus, trying to keep up with them has made me a faster cyclist! You recently competed in a half Ironman! Would you mind telling us a bit about your training for the competition? How did you keep your mind occupied during the competition?  Before this year, I had completed 2 other HIM (one being the 2014 Raleigh 70.3). I used the training plan developed for me by my triathlon coach in Atlanta, GA during my first HIM. I tweaked the plan a bit to accommodate for the lack of an endurance base as I had been out of triathlon 3 years due to a major back injury. Andy, Devon, and [...]

By | 2017-07-07T22:27:12+00:00 July 10th, 2017|News|0 Comments

Static Stretching and Explosive Activity by Vincent Ragland

[Vincent Ragland is in his last semester as a student-athlete at East Carolina University, pursuing a Health Fitness Specialist Degree. He is currently an Athletic Development Intern at the Athletic Lab] For many years, athletes across the world were taught the importance of static stretching before explosive exercises, such as sprinting, jumping, and throwing. The thought process behind it was that static stretching was a good way to loosen the muscles before exercise and help prevent injuries. Static stretching is, in essence, holding a stationary position and stretching a particular muscle further than its resting length. Some of the more common static stretches include the butterfly stretch, which stretches the inner thighs and hips, and the seated hamstring stretch. Muscles are usually stretched to a point where discomfort is reached, and are usually about 20 – 30 seconds in length. As time went on, researchers ultimately began to discover that static stretching had no noticeable benefits in terms of power output. Instead of better preparing an athlete for athletic activity, static stretching simply elongates and relaxes the muscles, it doesn't get them ready to generate force (Lebo et. Al 2014). In fact, having a small amount of tension and tightness in the muscles helps them to contract and produce more power. By doing static stretches before power based movements, athletes are stretching some of the desired power out of their muscles. I'm sure a lot of you all reading this blog have heard the phrase "a longer muscle is a stronger muscle". Coaches and athletes should be sure not to take this statement out of context. Static stretching does, in fact, lengthen the muscle. As previously stated, muscles need some tension and tightness in them [...]

By | 2017-07-01T12:49:10+00:00 July 3rd, 2017|Training Info|0 Comments

Jef Souza wins Decathlon National Championship

Athletic Lab athlete Jef Souza recently won another National Championship in a multi-event at the 2017 US Masters Track & Field Outdoor National Championships. Souza is a national record holder and multi-time national and international champion in the pentathlon, indoor heptathlon and decathlon who has trained with Athletic Lab's Mike Young as part of the Track & Field team for 8 years. Souza scored 7,062 points in the 2 day decathlon to win the men's 40-44 division of the championships. His score was the highest score of the entire competition regardless of age by over 1,000 points. If you're interested in joining the Athletic Lab Elite Track & Field team please apply today.

By | 2017-06-29T17:47:52+00:00 June 29th, 2017|News|0 Comments

Athletic Lab Weightlifting Summer Classic Results

Athletic Lab held their annual Weightlifting Summer Classic on June 24th. Check out the results from the men’s and women’s sessions below: 2017 Summer Weightlifting Classic Results Male 2017 Summer Weightlifting Classic Results Female High-quality photos of the event can be viewed here. The Athletic Lab Weightlifting Club provides training, learning and competitive opportunities for athletes looking to get involved in the sport of weightlifting as well as CrossFitters and fitness enthusiasts looking to improve their strength and technique. Every member of our staff including our Nutritionist and Director of Operations are certified USA Weightlifting Level 1 Coaches. Dr. Young is a Level 2 coach and instructor for USAW and has held an executive position within the North Carolina Local Weightlifting Committee. Click here to join the club. Save the date for our 2017 Fall Classic on September 16, 2017!              

By | 2017-06-28T12:42:55+00:00 June 28th, 2017|News|0 Comments