OSTEOARTHRITIS GLA:D PROGRAM
Does Arthritis Grind you Down?
Do you or does someone you know live with knee or hip osteoarthritis? Craven SPORT services is pleased to be offering an osteoarthritis exercise intervention program beginning this fall. Based on the success of the Good Life with osteoArthritis in Denmark (GLA:D) program, GLA:D Canada combines education sessions and neuromuscular training over 8 weeks to provide an effective, evidence- based program for those with osteoarthritis.
For more information or to express interest in this program, call us at 306-934-2011 or email us at css@cravensportservices.ca. To learn more about GLA:D, visit their website: http://gladcanada.ca/ CAFFEINE, THE BLADDER & THE ATHLETE
With Bree Rutten
We all know that caffeine provides a great pick me up, and can enhance athletic performance. However, caffeine is a bladder irritant and will stimulate the bladder. This may result in stronger or more frequent bladder urges, more rushing to the bathroom and more chance for leaking urine. As well, many people find caffeine to be a bowel stimulant, which means the bowels may start moving and create urgency and perhaps loose stools. Loose stools are hard to control, and that can lead to bowel leakage as well. None of these symptoms are fun to experience, and can prevent many people from enjoying their sport depending on the amount of caffeine they are taking in or how soon they ingest it before performance. Caffeine can affect different people in different ways, but the majority do find that it is a stimulant in many ways! Having proper pelvic floor strength to be able to control urges and prevent leakage is important for anyone, but more so for anyone doing physical activity that is strenuous or involves high impact or heavy lifting activities. To make sure your pelvic floor is in tip top shape, come see Bree for an assessment and let the pelvis help you in more ways than you imagined!
Instagram Giveaway! We’ve partnered with some local businesses to create a Summer Giveaway! Check out our Instagram Page: craven.sport to enter to win some sweet Summer prizes!
cravensportservices.ca
With Erica Gavel THEBESTOFBOTHWORLDS: COFFEE&NAPS Whether you’re physically active, a recreational athlete, have a long work day, or are training for the Olympics, when combined together, coffee and naps can increase performance. Drinking a cup of coffee followed by a 15-20 min nap can give you that second wind everyone is looking for. Many of you are probably thinking, this is counter-intuitive and doesn’t make sense…. It’s crazy, but it works. and cleans out the receptors; just in time for the caffeine to enter the brain. Dosage will depend on sensitivity, but positive results have been seen from 3-6 mg/kg.
References: Chemical Reaction: (caffeine and adenosine) https://www.ncbi.nlm.nih.gov/pubmed/20164566 Caffeine and Naps: (in car drivers) https://www.ncbi.nlm.nih.gov/pubmed/8936399 Caffeine and dosage: https://www.ncbi.nlm.nih.gov/pubmed/11583104 http://www.ncbi.nlm.nih.gov/pubmed/9401427 Caffeine and Sugar: Positive https://www.researchgate.net/publication/19494957_ Effect_of_Sucrose_and_Caffeine_Ingestion_on_ Performance_of_Prolonged_Strenuous_Running Time it takes CHO to get into bloodstream: http://www.livestrong.com/article/507695-foods-that-are- converted-into-sugars-after-being-eaten/
For the physically active, recreational athlete, or high performance athlete, combining a carbohydrate in addition to caffeine can also increase performance. Studies have shown, carbohydrates + caffeine has the potential to increase aerobic power and endurance. On a second note, the carbohydrate intake will help with bringing blood sugar back to normal levels (slightly depleted is very common). If the carbohydrates are simple, it can take as little as 15mins to enter the blood stream. With that being said, if you have time after the nap to eat do so…. If not, try out the trifecta (nap, caffeine, and carb)!
Science, it’s an amazing thing. When an individual drinks caffeine it passes through the small intestine and enters the blood stream. In the bloodstream, the caffeine is then sent to the brain where it blocks adenosine receptors (neurotransmitter that causes drowsiness). This will take 20-45mins. Fromhere, the caffeine does the opposite; it kick starts the nervous system and sends a jolt of energy. After a person falls asleep, the nap acts as a washing machine
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