The Australian Football League (AFL) is a demanding sport that tests the limits of an athlete's endurance, strength, and agility. To excel, players need a strategic approach to energy management that caters to the high-octane nature of the game. Here's how top-tier AFL players power their performance and stay energized from the first bounce to the final siren. The AFL Athlete's Energy Playbook In AFL, energy is more than just stamina—it's the currency that buys speed, power, and agility on the…

SIS - 5 Reasons caffeine is a pro athletes secret weapon

Our Science in Sport nutritionist Ben Samuels outlines the performance benefits of using caffeine during race day and why pro athletes performing at the top level trust the product so much.

Marathon Mastery: Training and Fuelling with Paula Radcliffe MBE

Embracing the Challenge: Paula's Insights on Marathon Preparation Training for a marathon is as much about mental strength as it is about physical endurance. Paula Radcliffe, the world-record holder for the marathon for 17 years, shares her wisdom on preparing for the 26.2-mile challenge. From mental fortitude to nutritional strategies, here's how to gear up for your best marathon race. Mental Fortitude: Building Your Psychological Toolkit Coping with Tough Phases Every marathon brings its…

SIS - The Black Cyclists Network - Breaking down barriers and forging a new path in cycling

The 2020 Tour de France is up and running. For the second year, there is only one black rider competing in a field of 176 riders. Here are the reasons why a lack of diversity within cycling’s highest competition matters and why the work Science in Sport are doing with grassroots organisations like ourselves makes a huge difference. Firstly, allow me to introduce myself. My name is Mani Arthur and I am the founder of the Black Cyclists Network (BCN), a London based cycling club made up of…

SIS - Diversity in cycling report

We are proud to support the Diversity In Cycling report. This is a collaborative grass roots project with contributions from over sixty riders from black and Asian backgrounds. The report focuses primarily on cycling clubs, but has lessons that are relevant for all of us in the sport of cycling. Click the link below to read the Diversity in Cycling report.

SIS - How to recover after intense exercise

Training is what makes us stronger, whether your goal is improving your endurance, strength, power or speed. Our bodies will recover in time naturally, but feeding it the right nutrition allows you to adapt optimally, either directly replacing energy stores or supplying the building blocks needed for rebuilding muscle mass. This allows us to train day-after-day, or help us reduce the muscle soreness associated with training.

Comprehensive Game Day Fuelling Strategy for AFL Midfielders

The Day Before the Game: Strategic Carbohydrate Loading The process of carbohydrate loading is critical for AFL midfielders to ensure they have sufficient energy stores for the game. By consuming 8-10 grams of carbohydrates per kilogram of body weight, players can maximize their muscle glycogen stores. The timing and type of carbohydrate intake are also crucial, with a transition from low to high glycaemic index foods as game time approaches. This helps in maintaining stable blood sugar levels…

The Role of Carbohydrates in Australian Football League (AFL) Performance

Australian Football League (AFL) athletes are renowned for their exceptional endurance, speed, and agility. The sport's unique demands, which include covering distances of 13-15km and over 2km in high-intensity sprints during a match, necessitate a diet that supports optimal performance. Carbohydrates play a pivotal role in fueling these athletic endeavors, and understanding their importance can be the difference between winning and losing. The Science of Carbohydrates and AFL Performance…

SIS - Fuelling Indoor Training

Picture the scene. It’s the middle of January, it’s freezing, the sky is a darker gray than the road I’d be riding on, I can’t remember the last time I saw the sun, and I’ve got training to do. Time to check the training plan. It’s -2 degrees and raining outside, so the turbo it is… STEP 1: Breakfast. I want to consume as many carbs as I can as quickly as possible. It’s gotta be granola, the most calorie-dense substance known to mankind! It takes a while, but my near 1000 calorie breakfast…

Recovery Focus: Mastering the Art of Post-Workout Regeneration

Brought to You by the Performance Solutions Team Achieving your fitness goals isn't just about the effort you put in during your workouts; it's equally about how you recover afterward. Recovery is a critical component in reaping the benefits of your exercise regime, be it performance enhancement, muscle building, weight loss, or cardiovascular health improvement. Understanding and implementing effective recovery strategies is essential to enhance your overall health and fitness while minimising…

Mastering Indoor Training: A Cyclist's Guide to Fueling and Setup

Indoor training can be a lifesaver for cyclists during those cold, dark winter months. Here's a step-by-step guide to fueling and setting up for an effective and enjoyable indoor cycling session, inspired by a dedicated cyclist's routine. Step 1: Power Breakfast Start with a high-carb breakfast like granola to fuel up for the long ride ahead. A substantial breakfast is key to avoid underfueling, especially for extended sessions. Step 2: Bike Setup Reorganise your space to accommodate your bike…

Gradual Return to Play: Navigating Post-COVID Training

Insights from Simone Mitchell on Recovering from COVID-19 Simone Mitchell, an experienced athlete, shares her journey of returning to training after contracting COVID-19. Her experience highlights the importance of a cautious and structured approach to resuming physical activity post-recovery. Here's a breakdown of her key strategies for a gradual return to training: 1. Recognising the Symptoms and Impact of COVID-19 Simone initially struggled to identify her symptoms, attributing them to a…

SIS - 7 Things I wish I knew about running for a triathlon

MICHELLE COOPER PRESIDENT OF TRIATHLON AUSTRALIA & SIS AMBASSADOR Spend the money on good running shoes Our bodies are far too accustomed to sitting these days so running can be fraught with injuries and niggles. The right running shoes can help alleviate many of the issues people face when starting out. What works for your friend won’t necessarily be the right option for you so take some time to try them on, get good advice and find what works best for your feet and body. Yes they can be…