HPN 33: Beetroot vs. Tart Cherry Juice For Recovery, Latest Research on Carb Periodization (And Is It Worth It To ‘Go Low’ Sometimes?), Plus More

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On this episode:

Intro

Hormonal balance Julie’s seeing while up’ing her training for endurance (50k trail race)

• Cycle length more normal.
• Cramps have been less severe and mood more balanced.
• Revised supplement protocol:
  • Thorne B6 complex 1x/day
    • B6 is important for neurotransmitter regulation, and that’s a big gut thing
    • Could also consider Thorne’s “regular” B complex with added P5P for a more bioavailable form of B6.
  • Magnesium Bisglycinate 1x/day
  • Omegas with COQ10 2x/day
  • Chaste Tree Berry 1x day
  • Shatavari 1x day
• Diet: even more flexibility and allowances

Study Discussions

Beetroot juice: a well-known performance enhancer BUT does it help the recovery process (after marathons)? And how does this compare with tart cherry juice?

• Research articles mentioned:
  • Beetroot juice — a suitable post-marathon metabolic recovery supplement?
  • Minimal muscle damage after a marathon and no influence of beetroot juice on inflammation and recovery
  • Influence of tart cherry juice on indices of recovery following marathon running
  • Effect of Tart Cherry Concentrate on Endurance Exercise Performance: A Meta-analysis
  • Tart Cherry Juice in Athletes: A Literature Review and Commentary
  • “Precovery” versus recovery: Understanding the role of cherry juice in exercise recovery
  • Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance in Athletes. A Systematic Review – PMC

CHO periodization: can you make performance gains by restricting carbs for certain training sessions only (vs chronic low carb)?

• Research articles mentioned:
  • Performance effects of periodized carbohydrate restriction in endurance trained athletes – a systematic review and meta-analysis

The post HPN 33: Beetroot vs. Tart Cherry Juice For Recovery, Latest Research on Carb Periodization (And Is It Worth It To ‘Go Low’ Sometimes?), Plus More first appeared on Endurance Planet.