Does the colour of your team’s jersey affect their performance? The unbelievable scientific answer.

Is it healthful?

Short ‘n’ healthful article: 

I chose several of my sports teams based on their colours – black and white. Plain, simple, suave – how could they not lose?  Well despite their extreme suaveness, each of my teams are consistent. Consistently mediocre! So this made me think, does the colour of a team’s kit determine their sports performance?  Oh and more importantly, if you’re starting a new sports team which colour kit should you choose?

The science:

Well, ladies and gentleman a new study has answered this exact question. In this study there were two parts. 

In part one, players analysed the position of virtual players wearing either white or green kits. Player position was 5% better assessed when players wore white outfits compared to green outfits.  One would think, this should then correlate with a slight improvement in performance – 5% perhaps?

In the second part of the study, researchers…

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The spice that might give you the edge over your competitors!

Is it healthful?

Short ‘n’ healthful article:

Another day, another absurd food product. Today’s food (spice) has been hot for a while now, both in temperature and popularity. I am, of course, talking about turmeric.  According to the superfoodies out there, if you’re not consuming turmeric on the regular, you’re not shit!  More recently, those superfoodies have taken a particular interest in the effects of turmeric on exercise recovery.  Personally I think that food products in isolation are overhyped and have minimal effect on health and exercise performance. Particularly considering most people haven’t got their diets or training regimes right in the first place. But opinions aside, I thought I would have a very brief look at the science on turmeric.  So, this has led me to ask: should you forgo, or embrace that pre-exercise chicken tandoori?

The science:

As I am incredibly time poor at the moment, I’m only going to have…

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The unknown, scientific facts on ice baths and cold water immersion!

Sunday morning.  The breeze fills your nostrils with the scent of succulent, salty air.  Despite the cold, your eyes are drawn to the beach. Specifically, to a solitary figure wading the shallows in football shorts.  You think, why would anyone subject themselves to these Antarctic conditions?

Well the answer is, they saw it on TV. Yes, sporting teams across the globe can be seen hanging out in ice baths, or immersing themselves in freezing cold beaches following training or matches.  Sure, they have multi-million dollar sports scientists implementing these programs. But based on science, is this actually the right thing to do?  Science, if you would!

The theory behind cold water immersion:

Immersing oneself in cold water is said to cause the blood vessels in the limbs to constrict. This is then proposed to pump the metabolites – the crap you accumulate during exercise – away from the limbs, making you recover better.

Another theory is that the cold stops the inflammatory cascade that occurs following muscle damaging exercise in its path.  Less inflammation means less pain and ultimately better recovery for the athlete.

Both theories are awesome and make sense.  But if you’ve read any of my previous blogs, you’ll know that theory often doesn’t translate to practice. So let’s have a look and see if it does!

The science on cold water immersion:

The most important study conducted on this topic to date, was a 2012 Cochrane review.  Cochrane reviews compile a load of studies on a topic and then do a bit of a statistical analysis on the pooled data.  In this review, cold water immersion was found to:

• Moderately reduce ratings of muscle soreness at 24-96 hours following exercise.
• Reduce feelings of fatigue by 10%
• Enhance physical recovery by 10%.

While very much positive, the review concluded that it had not been established whether there may be negative effects associated with cold water immersion and whether it is in fact safe.

Thankfully, an extremely recent study had a look at one of the potential negative effects. This study compared having an ice bath to active recovery following a weightlifting session.  The group that took the active recovery path reported 17% greater levels of muscle mass and 19% greater muscle strength. Additionally, it was found that satellite cell numbers were lower following ice therapy. Satellite cells help give birth to new muscle cells and therefore, promote increases in muscle mass. This study indicates that ice therapy blocks these cells and in turn muscle mass.

Is it healthful:

First of all, if you’ve got a heart condition, I’d probably avoid this recovery technique – with studies not yet confirming cold water immersion’s safety.  That aside, ice baths appear slightly to moderately healthful at improving muscle soreness, fatigue and physical recovery following matches.

In contrast, ice baths following training, particularly strength training, appear unhealthful as they prevent increases in muscle mass and strength.

I hope this has been healthful. What do you think? Will you be adding ice to your bath this evening?

How scientific is the scientific seven minute workout?

A couple of years ago the New York Times wrote about a game changing workout that would get you fit in only seven minutes. Yes, rather than endure 30-60 minutes of moderate intensity physical activity most if not all days of the week, seven minutes every now and then was suddenly enough to cure that heart disease of yours. The strange thing was that the New York Times, a relatively reliable source, had claimed that the workout was scientific.

This contradicted everything I learnt during my seven years at university. Therefore, today I ask in an outraged, yet concerned voice: is the scientific seven minute workout actually scientific?

Why it might be scientific:

Well the seven minute workout was first brought to the light in an article in a scientific, scholarly journal in 2013.  For those of you who don’t know, this is basically a book full of studies and scientific articles that nerds who like exercise read – I am one of these nerds. The article did a review of the scientific studies to date on high intensity interval workouts. At the end it outlined an extremely high intensity, bodyweight exercise regime that could potentially lead to results equivalent to hours of endurance and resistance training combined, based on said studies. This is all good, well and even awesome, but there are a couple of barriers before we can call the seven minute workout truly scientific.

The first is that the studies referenced in this article utilised high intensity training of longer durations. Essentially meaning there is no evidence from this article that seven minutes is long enough for a workout.

The second is that the authors of the article advocate performing the article two to three times, suggesting even they’re not sure whether seven minutes is enough.  

The third and perhaps the final, is that they did not directly test the effects of their seven minute workout and workouts that only used a bodyweight circuit. That was until now……

Is it actually scientific?

Yes, the year of 2015 brought the first, and as far as I’m aware, only study directly assessing the effects of the seven minute workout. Nervous? I am.

The study had 96 university students, for eight weeks, perform either: 1. Their normal exercise regime; 2. Seven minute circuit workouts; 3. Four weeks of seven and four weeks of 14 minute workouts.

Improved muscular endurance (number of push-ups) in both the seven and 14 minute group was observed compared to the normal exercise group. The same was true for strength, but only in male participants. Finally, aerobic fitness was also assessed, but only found to have been increased in women in the 14 minute circuit training group.

Is it healthful?

The scientific seven minute workout is slightly healthful.  Well, it’s probably better than doing nothing. It will likely improve your muscular endurance and perhaps strength – depending on what sex you are; however, it may not be enough to enhance cardiorespiratory endurance. Further, there are many other variables that exercise alters, that have not been assessed.

Based on the the paper I brought up initially, high intensity workouts of longer duration appear very effective, but to date there is no proof seven minutes is enough.

I hope this has been healthful. Do you think seven minutes is enough?

Does listening to music at the gym make you stronger? New study has the answer!

Is it healthful?

Short ‘n’ healthful:

Just the other day, I wrote a succinct article about a research paper that found listening to fast music to enhance running performance.  Since then, I have been asked multiple times what effect does music have on strength performance?  I informed my radical readers that to date there is no such scientific data on the matter, but I reckon listening to music would help (Aussie English, sorry). Well, like clockwork, a research paper has just been released on the matter.  So, ladies and gentlemen, I ask science this: will listening to music make you more massive, muscular and meaty?

The study:

The study got a group of 31 youngsters (average age: 25) to perform two resistance training sessions. In the second session the groups were randomly split into two – one group listened to self-selected music while lifting, the other didn’t. Listening to music caused a…

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Which bag is better for the back: two straps or one?

Korea was once one.  The northerners known for their love of backpacks and the southerners for their love of handbags. Alas, war soon ensued. Something else may have led to the slight disagreement between, the now, two countries, but I’m pretty sure it was this debate that did the bulk of the work.

As a physiotherapist I often advise patients with upper and mid back pain to opt for the double strapped bag. I am North Korea and they are the much prettier, yet superficial south. Until now, I’ve been basing this suggestion on common sense and a hunch, literally (said in female, teenage voice), rather than actual scientific evidence. That is until now.

Two straps or one?

The study I am am making reference to was conducted on 22 University students. The researchers hooked up electrodes to the muscles of the participants’ upper and mid backs to determine the activity of these muscles. It was found that wearing a one strap bag led to significantly greater activity of the upper trapezius (the big, triangular shoulder muscle) and  the upper erector spinae (the ropey long muscles that run next to the spine).  Increased muscle activity, means increased load. Increased load often means increased pain. So either this was a state funded project for Kim to push some mo’ propaganda, or it’s true.

Is it healthful?

Well, in a word, the study in question is junk. It’s on a very small number of individuals and muscle activity analysis is often inaccurate. Regardless, it makes sense and it’s better than nothing. If you have a strap on one shoulder, that shoulder bears the brunt of the weight. Therefore, based on weak evidence and common sense: two strap bags are slightly healthful, one strap bags are not.

I hope this has been healthful. Are you a one or two strapper ;)?

Science on why living near trees might improve your health!

Short ‘n’ healthful:

Recently I purchased a property in what can only be described as a tree lined street. Yes, I was finally living the the great Australian dream. Unfortunately not all shared my view.

In fact since this purchase, many have ridiculed me for buying close to, if not at the top of the market.  Well, ridiculers it now appears the ridicule is on you. Yes, ladies and gentlemen, a new study has found that living on a block with more trees is the cat’s pyjamas for your health.

The study:

The study I refer to was conducted in the fine city of Toronto.  The researchers looked at the density of trees in certain areas of the city and then had a look at health outcomes.  It was found that living in a tree lined street was associated with fewer cardiometabolic diseases and perceived better health.  Perceived better health is important as it is linked with later death and fewer illnesses, while not having a cardiometabolic disease is great for many obvious reasons.  I should note that the study controlled for education level, income and age, meaning it was likely the tree lined street associated with the improved health rather than the aforesaid factors.

How many trees does my street need? 

Interestingly, the study found the exact number of trees required to improve health. Ten trees or more in a block was found to improve overall health as much as earning $10,000 more a year would, or being a whooping seven years younger. If we look at cardiometabolic conditions specifically, having eleven trees or more in a block had a similar effect to having an extra $20,000 in annual income or being 1.5 years younger.

Why might it be good to live near trees?

Well, firstly it could just be an anomaly.  Studies – ridiculous ones – have found an association between high increase consumption and a high murder rate. I can’t remember the last time I went on a murderous rage after eating some Ben and Jerry’s.  Therefore, to say the results are certain, you really need to plant some trees in someone’s street and then analyse the effects on health.

Alternatively, it may be the physical result of reduced carbon dioxide or more oxygen being delivered by the tree. Or it could even be that the being around some nice looking trees then indirectly translates to improved health.

Is it healthful? 

Based on some fairly weak, albeit interesting research, living near trees appears slightly healthful.  To my friends who ridiculed me, look who’s laughing now – I’m officially seven years younger.

I hope this has been healthful. Your thoughts? Are you about to lobby your local council for a few extra pines. 

Are Acai berries essential? The simple, surprising, scientific answer!

Not that long ago I went on a trip to Hawaii where I was offered an Acai bowl. I had never been offered an ass eye bowl before and it certainly didn’t sound particularly appetising. In fact it sounded like nothing more than a recipe for an inflamed conjunctiva.

Regardless, being a young, naive, kangaroo loving, bloody Australian mate, I thought I’d give it a red hot crack (give it a try). To my pleasure, the combination of both ac and ai was simply tremendous. What flavours!
If I thought the flavour was great, the health benefits that were supposedly to follow were even greater. Yes, my waiter informed me that this little berry alone: aided in weight loss, improved sports performance, helped cure cancer and even promoted world peace. Right on, man!
This, in a word, seemed like bullshit, so I thought I would have a look at the available scientific data on human subjects.

The science:

Before we have a look at said studies, Acai berries are said to be great because they are: high in antioxidants, good fats and fibre, among other things.  There is no doubting that.  In fact, their antioxidant content is said to be slightly above that of commonly eaten berries such as blueberries and strawberries.  But does this actually translate into improved health or sport performance?  

Health:

To my knowledge there is only one study to date analysing the effects of the Acai berry on a health outcome in humans. This study was conducted on a small group of “healthy” overweight individuals who consumed 100mL of Acai juice twice daily for a month. Consumption led to a reduction in: fasting glucose, insulin and total cholesterol. However, it did not alter blood pressure (1).  Not bad.

Sports performance:

Like health, there is limited data surrounding the Acai berry and sports performance. In a very small sample (14 individuals) consumption of an Acai berry juice before running on a treadmill at near maximal speed, led to an increase in time to fatigue (on average 96 seconds longer). That’s a good thing! Additionally, improvements in: perceived exertion and cardiorespiratory response were seen (2). Not the best study, but promising nonetheless.
A second study was then conducted on a small group of junior hurdlers, who consumed an Acai berry supplement for a period of six weeks. The supplement had no effect on sprint performance; but it did improve markers of muscle damage and coincidently cholesterol, triglyceride and plasma antioxidant levels (3).

Is it healthful:

Yes, the Acai berry is absolutely healthy. I would classify it as slightly healthful to be precise. Will it make you lose weight, lower your blood pressure and cure cancer like its proponents claim it will? No, there is no evidence to date that it will. Will it enhance your triglyceride, insulin, glucose and cholesterol levels, and possibly optimise your sports performance? Possibly, based on its nutrient profile and the weak scientific evidence conducted to date.

Again, the way I see it, based on current data, the Acai berry is great. However, consuming a few berries will not reverse the damage of other poor dietary habits and replacing Acai berries with another source of antioxidants, even if it is slightly lower, is unlikely to have a significant negative effect on health. All in all, it should be seen as a healthy food, not a medicine, or superfood as it is often promoted.

I hope this has been healthful. Your thoughts on the Acai berry?

To joe, or not to joe? The science surrounding coffee.

Here’s some light reading to go with your Sunday morning coffee. Enjoy!

To joe, or not to joe? The science surrounding coffee..

Is it time to ditch the compression tights? The science.

Compression garments: do they actually work? .