Article via Pacific Health Laboratories’ Nutrition Edge Newsletter
Exercise science used to ignore the brain. Performance and fatigue were thought to be controlled by the muscles and cardiorespiratory system. The brain was just along for the ride.
Now we know better. Recent research has demonstrated that fatigue is caused by perceived exertion, or how hard exercise feels, and that perceived exertion is regulated by the brain. The brain processes that affect perceived exertion are influenced by a variety of factors, including the nutrition you consume during exercise. Three nutrients in particular have been shown to improve endurance performance by reducing perceived exertions: carbohydrate, protein, and caffeine.
Carbohydrate activates special receptors on the tongue that in turn activate a “reward center” in the brain, causing exercise to feel easier. But exercise feels even easier when carbohydrate and protein are consumed together during exercise. Scientists aren’t exactly sure how protein reduces perceived exertion, but it’s possible that they do so by increasing amino acid levels in the blood, which act as a signal to the brain.
Caffeine lowers perceived exertion during exercise by blocking adenosine receptors in the brain. This prevents adenosine molecules produced during exercise from attaching themselves to these receptors, which causes feelings of effort to intensify.
Don’t leave your brain out of your refueling strategy in workouts and races. Make it easier to work hard with carbs, protein, and caffeine.
About Pacific Health Laboratories
PacificHealth Laboratories, founded in 1996 by two prominent scientists, started with a unique mission – to develop innovative nutritional products based on cutting-edge research. PHLI developed a working collaboration with some of the world’s top nutritionists, biochemists and sports scientists. The discoveries that have resulted from this partnership have reshaped sports nutrition. Athletes at all levels incorporate PHLI’s discoveries and products into their daily training and race regimens. PacificHealth Laboratories is a company driven by science.
