Posts Tagged ‘performance’

Glycemic Index & Picking the Right Carbs


Don’t be afraid to eat carbs!! Carbs/Carbohydrates (more specifically, the glucose found in carbohydrates) are your brain’s primary source of fuel and your body’s energy supply during high intensity exercise. If you are trying to lower your body’s fat composition, focus on eating carbohydrates that have a low glycemic index, rather than severely cutting or completely eliminating carbohydrates from your diet.

What is glycemic index?

Glycemic index measures a carbohydrate food’s ability to raise blood glucose levels. When we consume carbohydrates, they get digested and influence our blood sugar levels. Some carbohydrates raise blood glucose levels a lot, while other carbohydrates affect blood glucose minimally.

How may the glycemic index help you lose fat?

By keeping blood glucose levels low, you can better manage your insulin response to food. Insulin is a powerful hormone that can deposit fat. Therefore if you are trying to lower your body’s fat composition, you want to keep it under control!

How can you lower the glycemic index of a food?

You can’t actually lower the glycemic index of a food, but there are other foods that can be paired with high glycemic index foods that will slow the release of glucose into the blood and help keep insulin levels under control. By pairing fat and/or fiber with a high glycemic index food, the glycemic index may be lowered. The addition of fat and/or fiber slows the speed at which food leaves your stomach. This therefore slows the release of glucose into the blood stream, keeping insulin levels under control.

What are some foods that have a low glycemic index?

– 100% stone ground whole wheat bread

– oatmeal, oat bran, barley

– sweet potato, yam

– corn, carrots, peas

– legumes, lentils

– most fruit (except bananas, pineapple, & melons just to name a few)

Bottom line…

Don’t completely eliminate carbohydrates from you diet! They are an important component to a healthy diet, proper brain function, and your performance during exercise.

MSK Screening – MSK What?

ASMSU Rec. Sports & Fitness is teaming up with Pro Chiropractic to offer free Musculoskeletal (MSK) Screenings and Diagnostic Ultrasounds on March 27th 5:15pm-6:45pm. Come check out what its all about! Must sign-up in advance and must be a member of the Hosaeus Fitness Center.MSK pic

Free Fitness Workshops in January

Check out our upcoming FREE workshops at the Rec. Sports & Fitness Center! (click on the image below)

jan fitness workshops

Olympic Lifting Instructional Program

Have you ever wanted to get more explosive or power results from your workouts? Do you have interest in learning how to perform Olympic Lifts? USAW Sports Performance Trainer, Kevin Erickson, will be instructing a course on Olympic Weightlifting starting next week on March 26th from 1pm-2pm (for 5 sessions). Sign up at our Rec. Sports & Fitness front office.


Spring Break Functional Training Room Hours

Come get your workout on in our Functional Training Room over break (March 11-15)! Here are our hours:

Monday: 11:30am-1pm

Tuesday: 11:30am-1:30pm

Wednesday: 11:30am-1:30pm

Thursday: 11:30am-1:30pm

Friday: 11am-12pm


Body Weight and Functional Exercises

Who says you need equipment to work out? Body weight exercises are a great way to maintain a healthy lifestyle, especially when things like equipment, money, location of the gym can be very limiting. Since this is a time in our economy when most individuals are looking to limit spending, this is a good way to stay fit without a big investment.  As one of the top ten fitness trends expected in 2013, reported by, body weight exercises can be used to promote strength as well as the cardiovascular system. Higher intensity moves and interval type training can be done with just body weight as well.

Functional training is also one of the top ten expected trends this year. Additionally, functional training and body weight exercises can go hand in hand.  In a recent study, researchers investigated the effects of functional training on the dynamic alignment of the leg and overall strength and functional performance. After 8 weeks of functional stabilization exercises, the training group showed improvements in dynamic alignment, lower limb strength and functional performance over the control group (De Marche et al, 2012).

Whether you like to squat, lunge, do push-ups, dips or core work, get up and move that body weight!


De Marche Baldon R, Lobato DFM, Carvalho LP, Wun PYL, Santiago, PRP, Serrao FV. Effects of functional stabilization training on lower limb biomechanics in women. Med Sci Sports Exerc. 2012;44(1):135-145.

Warner, Jennifer. “Top 10 Fitness Trends Picked for 2013.” WebMD, 15 Feb 2013 <http://;

5-Hour Energy, Red Bull, Rockstar….What are you putting into your body?

energy drinks

Energy drink sales have blown up! In 2002 Report Buyer estimated the market was at about $1.2 billion and would progress to $6.6 billion in 2007. And it doesn’t appear the energy drink market will slow down any time soon.

But, what are their risks and/or benefits?

Aerobic Performance:

One study by Candow and colleagues looked at the effects of sugar-free Red Bull on high-intensity run time to exhaustion in young adults. One group drank Red Bull and another group drank a non-caffeinated sugar-free placebo. They found no difference in run time to exhaustion or perceived exertion between groups

However, another study by Ivy and company showed conflicting results:  Performance on a bike test improved with energy drink consumption.

Anaerobic Performance:

Muscle strength was measured by a 3-set bench press test and endurance by an anaerobic power test on a Wingate cycle ergometer. The Red Bull group increased their total bench press reps but there was no effect on anaerobic power.

Conclusions: Similar results have been shown in other studies. Regardless of all the data on main ingredients of energy drinks (caffeine and carbs), there is limited data to show that they enhance aerobic or anaerobic exercise performance.

Recommendations: Energy drinks will not transform you into an “all-star” athlete. However, the occasional energy drink with regard to acute health risks is safe. But long-term studies have not been conducted yet. Be cautious of what you put into your body!


“Energy Drinks: Performance Effects and Safety Concerns”. Mike T. Nelson. 2012. National Strength & Conditioning Association.