Sleep Impacts Sport Performance

Participating in sport requires us to be at our best both physically and mentally. For optimal physical performance our brain and central nervous system (CNS) play a key role in biomechanics, muscle activation, reaction and reflex movement, and other physiological functions. In order to work at its best, the brain and CNS need to be well rested. Research has proven that sleep is a clear predictor of performance in skill based sport (Underwood (2010), order article from SIRC.

Our bodies need sleep to help recover from physical and mental stress accumulated during the day. Missing too much sleep has been shown to reduce cardiovascular function by 11% and impact brain function nearly twice as quickly. If an athlete is forgetting information given in a practice or isn’t making effective decisions during sport, chances are they aren’t getting enough sleep. Sleep also affects glucose metabolism which is the main energy source for athletes.

Tips that can help athletes get enough rest without impacting training:

• Include sleep in your training log
• Perform active recovery
• Include massage in your training
• Get adequate sleep
• Balance nutrition with training load
• Eat before exercise
• Eat for recovery

For more information on sleep and its physiological and psychological impacts please contact SIRC.

Reference: Underwood, John (2010). Sleep: Now Clearly a Predictor of Performance. Coaches PLAN du Coach, 17 (1), 31-34.

Staying Safe In and On the Water

The Civic long weekend is just around the corner in Canada and that means friends, family and fun! Everyone loves to partake in a variety of events and activities, which may include having fun in the water, especially since swimming and boating are great ways to beat the heat, that’s for sure. Canada is a country that is defined by water, and water requires the ultimate respect. Playing in and around water can appear to be harmless, however, it is imperative to make sure water safety is a top priority for adults and children alike. Being around water and learning to swim is second nature to many Canadians and is part of the Canadian way of life. But as the make-up of Canada continues to evolve and change, there is segment of the population of New Canadians who arrive later in life, and therefore may not be as familiar with the water and the necessity for crucial safety precautions when around it. As published in the Globe and Mail just a few days ago, a study commissioned by the Lifesaving Society found that 31% of New Canadians, especially those who have been living in Canada for less than five years, are at a higher risk of having a water-related accident when swimming or boating. Having said that, the report also reports that Canadian children under the age of five (who are fearless yet lack skill), and adult men between 18 and 49 (higher risk-takers) are at the highest risk of having a water-related mishap.

Knowing how to play safe in and around the water is not only an essential skill to have, it will contribute to safe and positive experiences in our lakes, rivers and pools. A few tips to guarantee water safety for children and adults include:

• Know how to swim
• Buddy up
• Know your limits
• Swim in safe areas only
• Do not dive into unknown areas
• Do not consume alcohol and swim

If boating is on the agenda, along with the tips above, make sure to:

• Know the weather forecast
• Wear a personal floatation device
• Know the rules of the water

For more information on water safety, please visit SIRC.

Does caffeine improve sport performance?

Caffeine has a wide range of effects on the body, many of which we are very familiar with. It is frequently used by athletes in an attempt to enhance sport performance, but does it actually work?

Studies have had mixed results since people vary dramatically in their responses to caffeine. It is difficult to know if an athlete will notice a difference in performance, since those who consume caffeine regularly will likely have a higher tolerance to caffeine's effects compared to an athlete who doesn't consume it at all.

Caffeine perks:

• Reduced perception of fatigue (RPE)
• Stimulates the nervous system, which can lead to greater productivity
• It reduces the amount of glycogen (carbohydrate) used in the first 15 minutes of exercise by 50% allowing athletes to delay the onset of fatigue.
• Has been linked to stronger and more powerful muscle contractions 
• Stimulates the brain and contributes to clearer thinking and increased concentration
• Ingesting caffeine can have an average of 6-9% improvement in endurance performance.

While caffeine was removed from the World Anti-doping Association (WADA) prohibited list in 2004, it is still part of their monitoring program to assess misuse patterns. As with any change to your nutrition, please consult your physician before proceeding.

Excessive caffeine intake can cause various side effects:

• tremors, heart palpitations, jitters
• nervousness, irritability
• gastrointestinal distress

If you plan on introducing caffeine into your training, take a slow approach with gradual increases in intake while keeping a close eye on performance and monitor your body’s response.

References from the SIRC Collection: 

1. Ahrens J, Crixell S, Lloyd L, Walker J. THE PHYSIOLOGICAL EFFECTS OF CAFFEINE IN WOMEN DURING TREADMILL WALKING. Journal Of Strength & Conditioning Research (Allen Press Publishing Services Inc.). February 2007;21(1):164-168.
2. Goldstein E, Ziegenfuss T, Antonio J, et al. International society of sports nutrition position stand: caffeine and performance. Journal Of The International Society Of Sports Nutrition. January 2010;7:1-15.
3. Mickleborough T. Caffeine's Effect on Time-Trial Performance. Triathlete . June 2010;(314):149-151.
4. SÖKMEN B, ARMSTRONG L, MARESH C, et al. CAFFEINE USE IN SPORTS: CONSIDERATIONS FOR THE ATHLETE. Journal Of Strength & Conditioning Research (Lippincott Williams & Wilkins). May 2008;22(3):978-986.
5. Tunnicliffe J, Erdman K, Reimer R, Lun V, Shearer J. Consumption of dietary caffeine and coffee in physically active populations: physiological interactions. Applied Physiology, Nutrition & Metabolism. December 2008;33(6):1301-1310.
6. Vanata D, Mazzino N, Bergosh R, Graham P. Caffeine Improves Athletic Performance among Division II Collegiate Swimmers. Journal Of The Academy Of Nutrition & Dietetics. September 2, 2012;112:A89.