Category: Healthy Sport

Creatine and Sports

Creatine is one of the most popular and widely researched natural supplement, it turns into creatine phosphate in body. Creatine phosphate helps make a substance called adenosine triphosphate (ATP).  ATP provides energy for muscle contractions.

Creatine has regularly shown to increase strength, fat free mass, and muscle morphology. Creatine is benefit in other modes of exercise such as high-intensity sprints or endurance training. The effect of creatine diminish as the length of time spent exercising increases. Even though not all individuals respond similarly to creatine supplementation, it is generally accepted that its supplementation increases creatine storage and promotes a faster regeneration of adenosine triphosphate between high intensity exercises. These improved outcomes, increases performance and promote greater training adaptation.

The body produces some of the creatine it uses. It also comes from protein-rich foods such as meat or fish.

Body Weight Loading Dosage / Day* Maintenance Dosage / Day*
Below 155 lbs. 12-16 grams 4-8 grams
156 to 175 lbs. 13-17 grams 5-9 grams
176 to 199 lbs. 14-18 grams 6-10 grams
200 to 225 lbs. 15-19 grams 7-11 grams
Above 225 lbs. 16-20 grams 8-12 grams
  • The low side of the range represents 1-hour training, two to three times per week at a low level of intensity.
  • Mid-range is 1-1/2 hours training three to four times per week at a medium level of intensity.
  • High range is 2 hours training five to six times per week at a high level of intensity.


  1. Increased one-repetition maximum (IRM) and/or peak power.
  2. Improved vertical jump.
  3. Increased work performed during repetitive set of maximal-effort muscle contractions.
  4. Enhanced single-effort sprint performance in sprints lasting 6-30 seconds.
  5. Improves high intensity exercise performance in events lasting 90-600 seconds.
  6. Increases AT ( anaerobic threshold) and maximal VO2 (the ability of the body to transport oxygen to the muscles).

Article by Dr. Manish Deepak Pardeshi

Pre and Post Workout Nutrition

Athletes and fitness enthusiasts are always looking for ways to improve their performance and achieve their goals. Good nutrition can help the athletes body perform better and recover faster after each workout. Optimal nutrient intake prior and post-exercise will not only help to maximize the performance but also minimize muscle damage. Fueling the body with the right nutrients prior to exercise will give energy and strength that is needed to perform better. Each macro-nutrient has a specific role before and after workout. However, the ratio in which the athlete needs to consume them varies by individual and the type of exercise.


Muscles use the glucose from carbs as fuel. For short- and high-intensity exercise, the muscle and liver stores of glycogen are the muscles’ main source of energy. But for longer exercises, the degree to which carbs are used depends on several factors. These include the intensity, type of training and your overall diet. The muscles’ glycogen stores are limited. As these stores become depleted, the output and intensity diminish. Carb loading, which involves consuming a high-carb diet for 1–7 days, is a well-known method to maximize glycogen stores


Pre & Post workout protein consumption improves athletic performance. Benefits of eating protein before and after exercise includes; a better anabolic response or muscle growth, improves muscle recovery post exercise, increased strength, lean body mass, increased muscle performance


Glycogen is used for short- and high-intensity bouts of exercise, fat becomes the source of fuel for longer and moderate-to-low-intensity exercise.

The Timing of Your Pre-Workout Meal:

A full meal 2-3 hours before workout. For meals eaten sooner before the workout, recommends simpler carbs and some protein.

  • If the workout starts in 2–3 Hours or More: Sandwich on whole grain bread, lean protein and side salad.
  • If the workout starts within 2 Hours: Protein smoothie made with milk, protein powder, banana and mixed berries.
  • If the workout starts in 1 Hour or Less: Greek yogurt, Nutrition bar, fruits

The Timing of Your Post-Workout Meal:

The body’s ability to rebuild glycogen and protein is enhanced after exercise. So it is recommended that consuming a combination of carbs and protein as soon as possible after exercising. Although the timing does not need to be exact, average timing of post-workout meal consumption should be within 45 minutes after exercise.

(Article by renowned Sports Physiotherapist, Dr. Manish Deepak Pardeshi)
For details you can call him at +91-08237476986, or email at

Sleep – Sports’ secrete weapon

Many of the world’s greatest athletes eat, sleep, breathe, and live for their sport, but in addition to physical conditioning and conscious eating, sleep plays a major role in athletic performance and competitive results. The quality and amount of sleep athletes get is often the key to winning. Sleep in particular provides energy to both the brain and body. If sleep is cut short, the body doesn’t have time to repair memory, consolidate memory, and release hormones.

Sleep deprivation increases levels of stress hormone, cortisol. Sleep deprivation has also been seen to decrease production of glycogen and carbohydrates that are stored for energy use during physical activity. In short, less sleep increases the possibility of fatigue, low energy, and poor focus at game time. It may also slow recovery post-game.

Whether you’re at the top of your game or in the game for the fun of it, getting the proper amount of sleep is necessary. Sleep will help you on the road to good fitness, good eating, and good health. Sleep problems are a serious issue for professional athletes, whose intense training, rigorous schedules, and frequent travel across time zones put them at high risk for disrupted and insufficient sleep. Pro athletes crisscrossing the country, often flying overnight before waking up to an early-morning practice or next-day game, share risks for sleep problems, are at higher risk for sleep disorders such as insomnia and obstructive sleep apnea. They also can be at elevated risk for health problems associated with poor sleep, including obesity, Type 2 diabetes, and cardiovascular disease.

The cognitive benefits of sleep translate onto the field. Memory, learning, reaction time and focus: Sleep is critical to the brain’s ability to perform these mental tasks efficiently and well. The brain uses sleep to consolidate memory into longer-term knowledge, clearing the area of the brain used for short-term memory in preparation to absorb new information. During sleep, the brain also works to prioritize the information it thinks will be important in the future. Sleep deprivation has well-studied negative effects on reaction times — and even a single night of sleep deprivation can slow quick response times.

(Article by renowned Sports Physiotherapist, Dr. Manish Deepak Pardeshi)
For details you can call him at +91 – 08237476986, or email at

Protein and the Athlete

Whether running sprints, swimming long distances or lifting weights, athletes expend more energy than the average person and their bodies need additional nutrients to recover from intense physical activity. Protein plays an important role in an athlete’s diet as it helps repair and strengthen muscle tissue. High protein diets are popular among athletes — especially those seeking a leaner, more defined physique.

When determining protein requirements for athletes, its important to look at the athlete’s overall diet. Athletes who consume diets adequate in carbohydrate and fat end up using less protein for energy than those who consume a higher protein diet. This means that protein can go toward building and maintaining lean body mass. Athletes need to ensure that they are also meeting needs for carbs and fat, not just protein.


Muscle growth happens only when exercise and diet are combined. For example, research has shown that timing of protein intake plays a role. Eating high-quality protein (such as meat, fish, eggs, dairy or soy) within two hours after exercise — either by itself or with a carbohydrate — enhances muscle repair and growth.

Duration and intensity of the activity is also a factor when it comes to protein needs. Because they are building muscle, power athletes require a higher level of protein consumption than endurance athletes. Power athletes’ protein needs are highest during the initial training phases, when muscle gain is largest.

Recommended Daily Protein Intake

  1. The average adult needs 0.8 grams per kilogram (2.2lbs) of body weight per day.
  2. Strength training athletes need about 1.4 to 1.8 grams per kilogram (2.2lbs) of body weight per day
  3. Endurance athletes need about 1.2 to 1.4 grams per kilogram (2.2lbs) of body weight per day

Suggested High Protein Foods for Athletes

  • Fish, 3 oz, 21 grams
  • Chicken, 3 oz, 21 grams
  • Turkey, 3 oz, 21 grams
  • Beef, 3 oz, 21 grams
  • Milk, 8 oz, 8 grams
  • Tofu, 3 oz, 15 grams
  • Yogurt, 8 oz, 8 grams
  • Cheese, 3 oz, 21 grams
  • Peanut butter, 2 tbsp, 8 grams
  • Eggs, 2 large, 13 grams

(Article by renowned Sports Physiotherapist, Dr. Manish Deepak Pardeshi)
For details you can call him at +91 – 08237476986, or email at

Importance of Anaerobic Training in Sports

Anaerobic training is exercise to develop short-term high intensity performance. Anaerobic means without oxygen. Activities such as jumping, sprinting, and weightlifting use this type of energy system. In contrast, sustained exercise performed at a lower intensity taps the aerobic system.

When athletes train anaerobically, their bodies get better at supplying quick energy from two different chains of energy production: the ATP-PC (adenosine triphosphate-phosphocreatine) and the lactic acid system.

When activity lasts for under 10 seconds – about long enough to run the 100m for some – the ATP-PC system is in full force. After about 5-10 seconds of activity without oxygen, lactic acid begins to form. When activity stops, these are restored very quickly.

Anaerobic exercise consists of brief intense bursts of physical activity, such as weightlifting and sprints, where oxygen demand surpasses oxygen supply.

While aerobic exercise relies on oxygen, anaerobic exercise is fueled by energy stored in your muscles through a process called glycolysis. Glycolysis is a method by which glycogen is broken down into glucose, also known as ‘sugar’ and is converted into energy. Glycolysis occurs in muscle cells during anaerobic exercise without the use of oxygen in order to produce energy quickly, thus producing lactic acid, which causes your muscles to fatigue.

Lactic acid is a by-product of glycolysis and forms when your body breaks down glucose for energy when oxygen is low. Participation in regular anaerobic exercise will help your body tolerate and eliminate lactic acid more efficiently.

Benefits of Anaerobic exercise:

In addition to helping your body handle lactic acid effectively, anaerobic exercise has great benefits for your overall health.

Anaerobic exercise:

  • Builds and maintains lean muscle mass.

  • Protects your joints. Increased muscle strength and muscle mass

  • helps protect your joints, which can protect you from injury.

  • Boosts metabolism. Anaerobic exercise helps boost metabolism because it helps build and maintain lean muscle. Lean muscle mass is metabolically active, so the more lean muscle mass you have, the more calories you will burn.

  • Increases bone strength and density. Anaerobic activity will increase the strength and density of your bones more than any other type of exercise, therefore decreasing your risk of osteoporosis.

  • Improves your energy. Your body relies on glycogen stored in your muscles as energy. Regular anaerobic exercise increases your body’s ability to store glycogen, giving you more energy during intense physical activity.

  • Increases sports performance. Regular anaerobic exercise increases strength, speed and power, which will ultimately help to improve sport performance.

Dr. Manish Deepak Pardeshi
Sports Physiotherapist

Carbohydrate Loading

Carbohydrate loading is a strategy involving changes to training and nutrition that can maximise muscle glycogen (carbohydrate) stores prior to endurance competition.

Sports such as cycling, marathon running, longer distance triathlon, cross-country skiing and endurance swimming benefit from carbohydrate loading.

The technique was originally developed in the late 1960’s and typically involved a 3-4 day ‘depletion phase’ involving 3-4 days of hard training plus a low carbohydrate diet. This depletion phase was thought to be necessary to stimulate the enzyme glycogen synthase. This was then followed immediately by a 3-4 day ‘loading phase’ involving rest combined with a high carbohydrate diet. The combination of the two phases was shown to boost muscle carbohydrate stores beyond their usual resting levels.

Muscle glycogen levels are normally in the range of 100-120 mmol/kg ww (wet weight). Carbohydrate loading enables muscle glycogen levels to be increased to around 150-200 mmol/kg ww.  This extra supply of carbohydrate has been demonstrated to improve endurance exercise by allowing athletes to exercise at their optimal pace for a longer time. It is estimated that carbohydrate loading can improve performance over a set distance by 2-3%.

The following diet is suitable for a 70kg athlete aiming to carbohydrate load:

  • 3 cups of low-fibre breakfast cereal with 11/2 cups of reduced fat milk
  • 1 medium banana
  • 250ml orange juice
  • toasted muffin with honey
  • 500ml sports drink
  • 2 sandwiches (4 slices of bread) with filling as desired
  • 200g tub of low-fat fruit yoghurt
  • 375ml can of soft drink
  • banana smoothie made with low-fat milk, banana and honey
  • cereal bar
  • 1 cup of pasta sauce with 2 cups of cooked pasta
  • 3 slices of garlic bread
  • 2 glasses of cordial
Late Snack
  • toasted muffin and jam
  • 500ml sports drink

This sample plan provides ~ 14,800 KJ, 630g carbohydrate, 125g protein and 60g fat.

Dr. Manish Pardeshi
Sports Physiotherapist
Mobile- 08237476986

Importance of Water in Sports Performance

Water is an essential part of all living organisms…

Water regulates your body temperature, It also helps transport nutrients to give you energy and keep you healthy. If you’re not properly hydrated, your body can’t perform at its highest level. You may experience fatigue, muscle cramps, dizziness, or more serious symptoms.

9 Signs of Dehydration

  1. Noticeable Thirst
  2. Muscle Cramps
  3. Weakness
  4. Decreased Performance
  5. Nausea
  6. Headache
  7. Fatigue
  8. Lightheaded feeling or dizziness
  9. Difficulty in paying attention

A simple way to make sure you’re staying properly hydrated is to check your urine. If your urine is consistently colorless or light yellow, you are most likely staying well hydrated. Dark yellow or amber-colored urine is a sign of dehydration.

There are no exact rules for how much water to drink while exercising because everyone is different. You need to consider factors including your sweat rate, the heat and humidity in your environment, and how long and hard you are exercising.

Dr. Manish Pardeshi
(Sports Physiotherapist )