A Guide to Proper Footwear Selection for Athletes

When we destroy our natural walking and running pattern with popular, inappropriate shoes, we open the door to pain, injuries and other obstacles to movement.

Social proof is a powerful influencing factor. We are wired in such a way that whatever is common is normal and therefore cannot be that bad. Pop tarts for breakfast? Why not?

Stop being such a buzzkill, Shane.

But a quick review of history shows how often following herd norms can lead the masses to insane behaviors.

Continue reading

Jaybird Vista 2 Review: Tough Wireless Earbuds For Athletes

Jaybird Vista 2

"As long as calls are not a priority, the Jaybird Visa 2 earbuds are an athlete's best friend."

  • Completely waterproof and dustproof

  • Compact and secure fit

  • Great sound quality

  • Wireless charging

  • Very poor call quality

  • ANC struggles with wind noise

We were pretty impressed with Jaybirds Vista when it launched in 2019. As the company's third attempt at creating a premium, sport-friendly set of true wireless earbuds, the Vista for $ 150 (which debuted at $ 180) was virtually successful where the previous Jaybird Run and Run XT did not.

They sounded great and were compact and sturdy in design. But time is not waiting for anyone, and if you want to be the best running headphones or simply the best for any type of intense activity in 2021, you need more. Much more. Can Jaybird's new Vista 2 claim this award for $ 200? Let's find out.

What's new?

If you are familiar with the original Jaybird Vista and are wondering what will bring you an additional $ 50 investment, the following are new to Vista 2:

  • Active noise cancellation (ANC) and transparency modes
  • Longer battery life
  • Wear sensors for music auto pause
  • Better dust and water resistance
  • AAC bluetooth codec support
  • Wireless charging
  • "Find my" function for each earphone and the charging case

What's in the box?

Jaybird Vista 2Simon Cohen / Digital Trends

In the box, which is almost entirely recyclable, you will find the Vista 2 earphones already in their charging case, a USB-A to USB-C cable for charging, earplugs in three sizes (Jaybird calls them "Eargels") and some paper documentation.

design

Jaybird Vista 2Simon Cohen / Digital Trends

Sports-oriented earbuds are often bulky affairs, but Jaybird has stayed true to the pocket-friendly design of the Vista.

You know the phrase, "If it ain't broken, don't fix it," and that sums up Jaybird's approach to Vista 2. Put them side by side with the original Vista and you can see that much has been preserved. They have the same compact and ergonomic shape, the same eargel style with the integrated stabilizing fins and an almost identical charging case, although the new one has more rounded contours. However, Jaybird has eliminated the small indentation on the front edge of the lid, which makes opening the case difficult, especially with sweaty or wet fingers.

Sports and fitness-oriented earbuds are often bulky affairs with large ear hooks and even larger charging cases. It's great to see that Jaybird has stayed true to the design it created with the Vista.

Also retained (and improved) is the Vista's class-leading durability. Not only do the earbuds meet the MIL-STD-810 standard for environmental resistance, they now also have an IP68 rating for complete dust and water protection, while the charging case has its own IP54 rating. Keep in mind that the earbuds do not float and bluetooth signals do not carry well through water. Therefore, swimming with them is not recommended. For fun, I leave the earbuds on the bottom of a sink filled with water. When I ripped them out 30 minutes later, they seemed fine.

The contacts on the charging case are corrosion-resistant, so all you have to do is wipe off excess water and you're good to go. The case can now be charged wirelessly, which is especially useful if you have a phone that can wirelessly charge accessories like the Samsung Galaxy S21.

The most noticeable difference is the woven fabric that now covers the outer part of the earbuds. Jaybird calls it "WindDefense" fabric and, as the name suggests, is supposed to act as a windsock and prevent wind and other noises from disturbing the microphones.

Underneath this fabric is a physical button that can be used to trigger the usual actions like controlling playback, selecting tracks, etc., but now each earbud also has an embedded accelerometer for tap control.

Comfort, controls and connections

Jaybird Vista 2Simon Cohen / Digital Trends

Given the choice between in-hook earbuds like the Powerbeats Pro and earbuds with internal fins like the Vista 2, I'll be using the fins every time. It's true that when you put them on, they're a little less comfortable, but they're easier to put on and there's no hook to bother my glasses. Not to mention how much smaller they are!

You may not want to wear them for hours, but they are more than comfortable enough for a two-hour workout.

As for the fit, don't worry: the combination of the stabilizing ribs and the conical shape of the silicone earbuds make it very difficult to accidentally remove the Vista 2. If anything, they can be a little tricky to remove thanks to the incredible sealing of the eargels. You may not want to wear them for hours, but they are more than comfortable enough for a two-hour workout.

Under the fabric outside, the hidden buttons click with a satisfactory feel, and the free Jaybird app allows you to select specific functions for each click sequence on each earbud. When you include the three click types (single, double, click and hold) and the optional double tap gesture, that's eight options, more than enough to cover play, skip tracks, volume, ANC mode, and more. My only minor flaw is the volume control. It's only accessible via the click and hold gesture, which I find too imprecise for volume adjustments. You're probably better off using your phone's controls for this.

The double-tap gesture, which is mainly used to toggle between ANC and transparency (or "SurroundSense" as Jaybird likes to call it), is also reasonably responsive, although I've experienced a couple of times having to repeat it with a slower cadence.

The built-in wear sensors (new for Vista 2) let you automatically pause your music when you remove an earbud (and resume it when you put it back in). It can be turned on or off in the app and I found it to be very responsive to changes.

Fun to browse the different sound recipes that others have discovered and shared.

Jaybird claims that as a Class 2 Bluetooth device, the Vista 2 can be about 10 meters from a phone or tablet before it is disconnected. This is certainly true outdoors. Inside, it's closer to 20 feet depending on the obstacles between the earbuds and their source device.

And yes, you can use each earbud independently for music or phone calls if you need to.

Sound quality

While the Vista 2 is geared towards athletes who, let's face it, don't just sit around for critical listening sessions, the Vista 2 sounds great. Out of the box, the signature is balanced, if a little tame, but once you jump into the Jaybird app and start tweaking the EQ, these earbuds really shine.

Simply switching from the standard “flat” EQ to the Signature setting was enough to increase the overall dynamic range significantly, and it also helped bring out details in the mids and highs while delivering punchy bass.

Speaking of EQ, one of Jaybird's most interesting features is its social sound settings. Users can create their own custom EQ setting, name it, and share it with other Jaybird users. I suspect most people will find the handful of built-in EQ options sufficient, but it's fun to browse the various sound recipes that others have discovered and shared.

There is also a personal EQ function that creates settings based on the audible frequencies. In the end, I preferred the built-in settings, but it's a nice touch.

As you'd expect from exercise earbuds, there's plenty of deep bass on tap. And while this gets a little exuberant and sometimes dulls the midtones, these EQ settings can help fine tune how much boom you want to accompany your activity.

Noise cancellation and transparency

Jaybird Vista 2Simon Cohen / Digital Trends

The Jaybird Vista did a fine job of passive noise isolation thanks to those tight fitting eargels, but the Vista 2 takes it up again with the addition of ANC. It's not a massive change in the noise cone when you turn it on, but it is exactly what you need to reduce outside noise enough so that it no longer disturbs your concentration.

Jaybird's SurroundSense transparency mode lets you adjust how much sound to let in and how much effort to try to compensate for wind noise (low, medium, or high). When you're active (double-tapping one of the earbuds), you can have normal conversations with people around you or simply increase your awareness of traffic and other potential dangers. I really appreciate that you can decide whether to toggle between Off, ANC and Transparency or two of these modes with this double tap.

There is one downside, however, and it's a big one: wind noise isn't suppressed at all, and I'd even argue that it's more noticeable when the ANC is on than when it is off. Given that Jaybird specifically handled this with its WindDefense fabric, this is particularly disappointing.

Call quality

Jaybird Vista 2Simon Cohen / Digital Trends

As long as you are in a quiet indoor location or outdoors on a very quiet day, the call quality on the Jaybird Vista 2 is good enough for most types of calls.

But if there is even a slight breeze, that wind noise will completely erase your voice. Again, it's really weird considering the presence of this WindDefense fabric, not to mention the fact that these earbuds are entirely designed for outdoor living in every other way. If you're wondering why these earbuds only get 3.5 stars on our rating scale, this is the main reason.

Jaybird tells me it will keep updating its firmware to improve call quality, but there is a limit to what it can do since the microphone is placed on the Vista 2.

Find my earbuds

Jaybird Vista 2

Jaybird Vista 2

Most earbuds that have a "Find My" feature usually just give you the option to get the earbuds to emit a high-pitched howl so you can find them between the sofa cushions. Jaybird does this too, but goes a step further by showing you the location of each earbud and charging case on a map – something it can do since the case actually has its own bluetooth beacon.

The Jaybird app dutifully displayed the earbuds and case on a map, but I couldn't get it to force a tracking sound from the earbuds. Hopefully this will be fixed with a firmware update.

Battery life

The original Vista didn't boast particularly impressive battery life (six hours per earbud and 10 hours more in the charging case). The Vista 2 improves this significantly with eight hours per earbud and 16 hours in the case. The fast charging remains the same: five minutes gives you an additional hour of gaming time.

At a volume of 50% and the ANC switched on, the earphones knocked off after six hours. Turning ANC off should get you down to the stated 8 hour number, but I haven't tested this.

Our opinion

The only thing stopping the Jaybird Vista 2 from being the perfect workout earbuds is its terrible phone call quality. Otherwise, they absolutely hit it and offer the Powerbeats Pro some serious competition.

Is there a better alternative?

The Vista 2 hits a sweet spot in terms of equipment and price, without any direct competitors. For $ 150 is the JBL Reflect Mini NC gives you almost all of the features of Vista 2 and they have much better call quality. They don't have wireless charging, they don't last that long, and they're not as rugged as the Vista 2, but they give you a choice of voice assistants.

If you're a die-hard Apple fan and want to summon Siri hands-free, this is it Powerbeats Pro are still a very good choice, but their large ear hooks and lack of ANC or wireless charging make the regular $ 249 price tag seem unnecessarily high.

How long will they last?

With the Vista 2's incredible protection from water, dust, and other damage, it should last for years with regular use. Batteries are always the big unknown, but there's no reason to think the Jaybird Vista 2 will be better or worse than other brands. Jaybird supports the Vista 2 with a one year warranty.

Should you buy it?

Yes – that is, if you can put your terrible call quality behind you. When calls don't matter, the Jaybird Vista 2 are great sounding workout earbuds that are badass.

Editor's recommendations



Conditioning for Strength Athletes

Fitness and stamina overlap, but they are not the same.

Depending on who you ask – this can be a controversial topic. But in reality it's easy. Before we get into exactly what you should and shouldn't be doing, let's take a step back and look at the bigger picture.

There is a common misconception about what conditioning is. Most people seem to think that it is as simple as conditioning = cardio.

Continue reading

Strength Training for Ice Cold Athletes

Yunus Barisik emphasizes the need for more strength and outlines how he structures the training of his ice hockey athletes in order to optimize performance.

In this episode, our guest, Yunus Barisik, explains exactly what it takes to produce top athletes for ice hockey.

He particularly emphasizes the need for increased strength and outlines exactly how he structures his athletes' training throughout the year in order to optimize performance and keep them injury-free.

Continue reading

Conditioning for Strength Athletes

Fitness and stamina overlap, but they are not the same.

Depending on who you ask – this can be a controversial topic. But in reality it's easy. Before we get into exactly what you should and shouldn't be doing, let's take a step back and look at the bigger picture.

There is a common misconception about what conditioning is. Most people seem to think that it is as simple as conditioning = cardio.

Continue reading

Strength Training for Ice Cold Athletes

Yunus Barisik emphasizes the need for more strength and outlines how he structures the training of his ice hockey athletes in order to optimize performance.

In this episode, our guest, Yunus Barisik, explains exactly what it takes to produce top athletes for ice hockey.

He particularly emphasizes the need for increased strength and outlines exactly how he structures his athletes' training throughout the year in order to optimize performance and keep them injury-free.

Continue reading

A Crispy Seaweed Treat for Vegan Athletes

If you're vegan or just looking for healthy, nutritious snacks, you should try gimMe Organic's Premium Roasted Seaweed. The first thing I noticed was the variety of flavors. The seaweed snacks with sesame and olive oil flavor are mild, But the wasabi kelp will give you a good kick and cleanse your sinuses.

That's after you've completed a 0.35-ounce pack all by yourself. But it's not just the slight saltiness or sharpness that makes the experience. It's texture too.

The nutritional benefits of seaweed

Let's talk about this superfood called seaweed – more specifically, seaweed from gimMe:

  • Organic certified
  • Certified gluten-free
  • Not genetically modified
  • Contains omega 3
  • Iodine source

This delicious snack goes well with keto, paleo, low-carb, vegetarian, vegan and gluten-free diets.

In addition, seaweed contains small amounts of vitamins A, C, E and K as well as folic acid, zinc, sodium, calcium and magnesium.

Seaweed is also an excellent source of fiber, which is beneficial for intestinal health and gut bacteria, which play a tremendous role in your health. The fiber in kelp can also slow down gastric emptying. This helps you feel full longer and can delay hunger pangs, which lead to anti-obesity effects.

Last but not least, seaweed can help lower blood cholesterol, which reduces the risk of heart disease.

Melt seaweed in your mouth

You will experience different types of textures depending on the type of seaweed you buy.

In the 0.34-ounce and 0.16-ounce packs (I call them snack packs), the seaweed feels like it is melting in your mouth. It's thin, salty, and crispy.

With the larger leaves, the seaweed is less crispy and more like a thin piece of paper. The upside, however, is that you can get creative with it. I made sushi hand rolls with quinoa, avocado, and mushrooms. This time the seaweed was less crispy. So don't expect a clean slice unless you wrap it with sushi rice.

packaging

A crispy seaweed treat for vegan athletes - reviews, nutrition, athletes, vegans, gluten-free, vegetarian, superfoods, omega-3 fatty acids, organic foods, non-GMO, nutritional labels, paleo diets, ketogenic diet, seaweed

To get the most bang for your buck, watch out for the description label and description on Amazon. There are three different types of packages:

  1. A six-pack of 4.5 g each
  2. A single pack of 10 g (0.34 oz) each
  3. A large pack of 0.92 oz (26 g) leaves

The downside to the whole experience, however, is the packaging. I mean, there's nothing too serious about it unless you're an environmentally conscious millennial who religiously abstains from plastic – gimMe uses some of it in its packaging process.

Overall, I think this seaweed snack tastes delicious and is a nutritious snack.

A Crispy Seaweed Treat for Vegan Athletes

If you're vegan or just looking for healthy, nutritious snacks, you should try GimMe Organics' Premium Roasted Seaweed. The first thing I noticed was the variety of flavors. The seaweed snacks with sesame and olive oil flavor are mild, But the wasabi kelp will give you a good kick and cleanse your sinuses.

That's after you've completed a 0.35-ounce pack all by yourself. But it's not just the slight saltiness or sharpness that makes the experience. It's texture too.

The nutritional benefits of seaweed

Let's talk about this superfood called seaweed – more specifically, seaweed from gimMe:

  • Organic certified
  • Certified gluten-free
  • Not genetically modified
  • Contains omega 3
  • Iodine source

This delicious snack goes well with keto, paleo, low-carb, vegetarian, vegan and gluten-free diets.

In addition, seaweed contains small amounts of vitamins A, C, E and K as well as folic acid, zinc, sodium, calcium and magnesium.

Seaweed is also an excellent source of fiber, which is beneficial for intestinal health and gut bacteria, which play a tremendous role in your health. The fiber in kelp can also slow down gastric emptying. This helps you feel full longer and can delay hunger pangs, which lead to anti-obesity effects.

Last but not least, seaweed can help lower blood cholesterol, which reduces the risk of heart disease.

Melt seaweed in your mouth

You will experience different types of textures depending on the type of seaweed you buy.

In the 0.34-ounce and 0.16-ounce packs (I call them snack packs), the seaweed feels like it is melting in your mouth. It's thin, salty, and crispy.

With the larger leaves, the seaweed is less crispy and more like a thin piece of paper. The upside, however, is that you can get creative with it. I made sushi hand rolls with quinoa, avocado, and mushrooms. This time the seaweed was less crispy. So don't expect a clean slice unless you wrap it with sushi rice.

packaging

A crispy seaweed treat for vegan athletes - reviews, nutrition, athletes, vegans, gluten-free, vegetarian, superfoods, omega-3 fatty acids, organic foods, non-GMO, nutritional labels, paleo diets, ketogenic diet, seaweed

To get the most bang for your buck, watch out for the description label and description on Amazon. There are three different types of packages. There are:

  1. A six-pack of 4.5 g each
  2. A single pack of 10 g (0.34 oz) each
  3. A large pack of 0.92 oz (26 g) leaves

The downside to the whole experience, however, is the packaging. I mean, there's nothing serious about it unless you're an environmentally conscious millennial who religiously eschews plastic. GimMe uses some of this in its packaging process.

Overall, I think this seaweed snack tastes delicious and is a nutritious snack.

Vitamin D Deficiency in Athletes

Vitamin D is often referred to as the sun vitamin because the main source of the vitamin is obtained from sun exposure. However, many people are vitamin D deficient.

Vitamin D is a fat-soluble hormone that plays a vital role in bone health, muscle function, adaptive immunity, and many human diseases such as cancer, diabetes, and musculoskeletal health

Vitamin D deficiency

Indeed, vitamin D deficiency is a global public health problem.

Globally, around 1 billion people are vitamin D deficient, while over 77% of the total population is insufficient.1 What does it mean if you are an athlete who exercises indoors, exercises indoors year-round and rarely outdoors during that time is the day going?

What if you also live in the northern hemisphere? You are probably not getting enough vitamin D. Inadequate sun exposure can dramatically increase your risk of vitamin D deficiency. It can lead to a wide variety of negative health effects and affect athletic performance.

Research has shown that vitamin D significantly affects muscle weakness, pain, balance, and fractures in the aging population.1

Vitamin D plays a key role in: 1

A vitamin D deficiency occurs when the blood level drops to less than 20 ng / ml (<nmol / l), while a vitamin D deficiency in athletes occurs when the blood level falls between 20 and 32 ng / ml (50-80 nmol / l) / l) is defined..

Research has shown that 40-50 ng / ml (100-125 nmol / l) seems ideal for optimizing athletic performance.1

Who is at high risk?

People at high risk of vitamin D deficiency: 1.5

  • Decreased food intake: certain malabsorption syndromes such as celiac disease, short bowel syndrome, gastric bypass, inflammatory bowel disease
  • Decreased exposure to sunlight. About 50% to 90% of vitamin D is absorbed through the skin. 20 minutes of sunshine daily, with 40% of the skin exposed, is required to prevent deficiency.
  • Aging Adults: The ability to synthesize vitamin D decreases by up to 75% with age.
  • Overweight and obese people: Those who carry excess body fat can increase their risk by up to 55% because vitamin D is trapped in adipose tissue and not available in the bloodstream.

See the previous blog about factors that affect vitamin D levels.

Athletes who practice indoor sports

Athletes who participate in indoor sports are at a higher risk of vitamin D deficiency.

Hockey players spend much of their time training, conditioning, and competing indoors. This makes it difficult to get vitamin D from sun exposure. To add to the statistics, another study found that 88% of the population were receiving less than the optimal amount of vitamin D.3

Several studies link vitamin D status to bone health and general bone injury prevention in the sports population.

Research and Vitamin D Deficiency

Studies have shown that inadequate vitamin D levels are linked to a higher risk of stress fractures in young men and women published in the Journal of Foot & Ankle Surgery. 4

In a study published in the journal, Nutrients rated the vitamin D status of college basketball players during the season. Players were given either a high dose, a low dose, or no vitamin D at the start of the study, depending on their circulatory 25-hydroxyvitamin D levels, to determine the optimal status of vitamin D3 supplementation.

The results showed that 13 of the 20 participants did not have enough vitamin D at the start of the study. Another finding was that of the examined athletes and The darker skin pigmentation increased the risk of vitamin D insufficiency at the start of the study.

The researchers found that most athletes who were inadequate with vitamin D benefited from supplementation of 10,000 IU to improve their status

Another study concluded that black professional footballers have higher levels of vitamin D deficiency than white ones

The study also suggests that vitamin D-deficient professional soccer players may also be at higher risk of fractures

Increasing performance is the desire of every athlete as it can lead to an increase in performance on the field. Your muscle tissue has several important receptor sites for vitamin D and supports the generation of electricity.1

A study of soccer players found that an increase in baseline vitamin D status over an 8 week period resulted in increased vertical jumps and sprint times of 10 meters.9

Of course, we need more research in this area to identify the relationship between vitamin D levels and performance.

Nonetheless, the current literature is promising and that at least baseline vitamin D values ​​should be desirable.

Sources of Vitamin D.

The best sources of vitamin D are egg yolks, mushrooms, fortified milk, yogurt, cheese, salmon, and mackerel.8th

Vitamin D rich food sources:

  • 6 ounces. fortified yogurt = 80 IU
  • 3 oz. Salmon = 794 IU
  • 1 cup fortified cereal = 40 IU
  • 1 cup of fortified milk = 120 IU
  • 1 egg yolk = 41 IU
  • 1 cup of fortified orange juice = 137 IU

Practical applications

Athletes who exercise indoors, consume little vitamin D-rich sources, and live> 35 degrees north or south can benefit from a vitamin supplement of 1,500 to 2,000 IU per day to keep vitamin D concentrations in a sufficient range.

Athletes who have had a history of stress fractures, common illnesses, pain or weakness, or signs of overtraining should be assessed for vitamin D status.

Vitamin D is best absorbed with a high-fat meal.

It is important to see a doctor to further determine vitamin D levels and to meet with a registered dietitian to further discuss nutritional intervention.

References

1. Ogan, D. & Pritchett, K. "Vitamin D and the Athlete: Risks, Recommendations, and Benefits." Nutrients, 5 (6), 1856-1868. 2013.

2. Umar, M., Sastry, K.S. & Chouchane, A.I., "Role of Vitamin D Beyond Skeletal Function: An Review of Molecular and Clinical Studies." International Journal of Molecular Sciences, 2018, 19 (6), 1618.

3. Bendik, I., Friedel, A., Roos, F. F., Weber, P. and Eggersdorfer, M. "Vitamin D: A Critical and Essential Micronutrient for Human Health." Frontiers in Physiology, 5, 248, 2014.

4. Elsevier Health Sciences. (2015, December 14th). "Low vitamin D levels can increase the risk of stress fractures in active individuals: Experts recommend active individuals who participate in higher-impact activities may maintain higher levels of vitamin D." ScienceDaily. Retrieved October 19, 2020.

5. Sizar O., Khare S., Goyal A. et al. "Deficiency of Vitamin D." (Updated July 21, 2020). In: StatPearls (Internet). Treasure Island (FL): StatPearls Publishing; 2020 Jan-.

6. Sekel, N. M .; Gallo, S .; Fields, J .; Jagim, A. R .; Wagner, T .; Jones, M.T. "The Effects of Cholecalciferol Supplementation on Vitamin D Status in a Diverse Population of College Basketball Athletes: A Quasi-Experimental Study." Nutrients, 2020, 12, 370.

7. National Health Institutes – Food Supplements Office – "Vitamin D – Information Sheet for Health Professionals". (Accessed October 19, 2020).

8. Maroon JC, Mathyssek CM, Bost JW, Amos A., Winkelman R., Yates AP, Duca MA, Norwig JA. "Vitamin D Profile in National Football League Players." Am J Sports Med. 2015, May; 43 (5): 1241-5. Epub 2015, February 3rd. PMID: 25649084.

9. Close, GL, Russell, J., Cobley, JN, Owens, DJ, Wilson, G., Gregson, W., Fraser, WD & Morton, JP, "Assessment of Vitamin D Concentration in Non-Supplemented Professional Athletes and Healthy Adults during the winter months in the UK: effects on skeletal muscle function. "Journal of Sports Sciences, 31 (4), 344–353. 2013.

Vitamin D Deficiency in Athletes

Vitamin D is often referred to as the sun vitamin because the main source of the vitamin comes from exposure to the sun. However, many people are vitamin D deficient.

Vitamin D is a fat-soluble hormone that plays a vital role in bone health, muscle function, adaptive immunity, and many human diseases such as cancer, diabetes, and musculoskeletal health

Vitamin D deficiency

Indeed, vitamin D deficiency is a global public health problem.

Globally, around 1 billion people are vitamin D deficient, while over 77% of the total population is insufficient.1 What does it mean if you are an athlete who exercises indoors, exercises indoors year-round and rarely outdoors during that time is the day going?

What if you also live in the northern hemisphere? You are probably not getting enough vitamin D. Inadequate sun exposure can dramatically increase your risk of vitamin D deficiency. It can lead to a wide variety of negative health effects and affect athletic performance.

Research has shown that vitamin D significantly affects muscle weakness, pain, balance, and fractures in the aging population.1

Vitamin D plays a key role in: 1

A vitamin D deficiency occurs when the blood level drops to less than 20 ng / ml (<nmol / l), while a vitamin D deficiency in athletes occurs when the blood level falls between 20 and 32 ng / ml (50-80 nmol / l) / l) is defined..

Research has shown that 40-50 ng / ml (100-125 nmol / l) seems ideal for optimizing athletic performance.1

Who is at high risk?

People at high risk of vitamin D deficiency: 1.5

  • Decreased food intake: certain malabsorption syndromes such as celiac disease, short bowel syndrome, gastric bypass, inflammatory bowel disease
  • Decreased exposure to sunlight. About 50% to 90% of vitamin D is absorbed through the skin. 20 minutes of sunshine a day, with 40% of the skin exposed, is required to prevent deficiency.
  • Aging Adults: The ability to synthesize vitamin D decreases by up to 75% with age.
  • Overweight and obese people: Those who carry excess body fat can increase their risk by up to 55% because vitamin D is trapped in adipose tissue and not available in the bloodstream.

See the previous blog about factors that affect vitamin D levels.

Athletes who practice indoor sports

Athletes who participate in indoor sports are at a higher risk of vitamin D deficiency.

Hockey players spend much of their time training, conditioning, and competing indoors. This makes it difficult to get vitamin D from sun exposure. To add to the statistics, another study found that 88% of the population were receiving less than the optimal amount of vitamin D.3

Several studies link vitamin D status to bone health and general bone injury prevention in the sports population.

Research and Vitamin D Deficiency

Studies have shown that inadequate vitamin D levels are linked to a higher risk of stress fractures in young men and women published in the Journal of Foot & Ankle Surgery. 4

In a study published in the journal, Nutrients rated the vitamin D status of college basketball players during the season. Players were given either a high dose, a low dose, or no vitamin D at the start of the study, depending on their circulatory 25-hydroxyvitamin D levels, to determine the optimal status of vitamin D3 supplementation.

The results showed that 13 of the 20 participants did not have enough vitamin D at the start of the study. Another finding was that of the examined athletes and The darker skin pigmentation increased the risk of vitamin D insufficiency at the start of the study.

The researchers found that most athletes who were inadequate with vitamin D benefited from supplementation of 10,000 IU to improve their status

Another study concluded that black professional footballers have higher levels of vitamin D deficiency than white ones

The study also suggests that vitamin D-deficient professional soccer players may also be at higher risk of fractures

Increasing performance is the desire of every athlete as it can lead to an increase in performance on the field. Your muscle tissue has several important receptor sites for vitamin D and supports the generation of electricity.1

A study of soccer players found that an increase in baseline vitamin D status over an 8 week period resulted in increased vertical jumps and sprint times of 10 meters.9

Of course, we need more research in this area to identify the relationship between vitamin D levels and performance.

Nonetheless, the current literature is promising and that at least baseline vitamin D values ​​should be desirable.

Sources of Vitamin D.

The best sources of vitamin D are egg yolks, mushrooms, fortified milk, yogurt, cheese, salmon, and mackerel.8th

Vitamin D rich food sources:

  • 6 ounces. fortified yogurt = 80 IU
  • 3 oz. Salmon = 794 IU
  • 1 cup fortified cereal = 40 IU
  • 1 cup of fortified milk = 120 IU
  • 1 egg yolk = 41 IU
  • 1 cup of fortified orange juice = 137 IU

Practical applications

Athletes who exercise indoors, consume little vitamin D-rich sources, and live> 35 degrees north or south can benefit from a vitamin supplement of 1,500 to 2,000 IU per day to keep vitamin D concentrations in a sufficient range.

Athletes who have had a history of stress fractures, common illnesses, pain or weakness, or signs of overtraining should be assessed for vitamin D status.

Vitamin D is best absorbed with a high-fat meal.

It is important to see a doctor to further determine vitamin D levels and to meet with a registered dietitian to further discuss nutritional intervention.

References

1. Ogan, D. & Pritchett, K. "Vitamin D and the Athlete: Risks, Recommendations, and Benefits." Nutrients, 5 (6), 1856-1868. 2013.

2. Umar, M., Sastry, K.S. & Chouchane, A.I., "Role of Vitamin D Beyond Skeletal Function: An Review of Molecular and Clinical Studies." International Journal of Molecular Sciences, 2018, 19 (6), 1618.

3. Bendik, I., Friedel, A., Roos, F. F., Weber, P. and Eggersdorfer, M. "Vitamin D: A Critical and Essential Micronutrient for Human Health." Frontiers in Physiology, 5, 248, 2014.

4. Elsevier Health Sciences. (2015, December 14th). "Low vitamin D levels can increase the risk of stress fractures in active individuals: Experts recommend active individuals who participate in higher-impact activities may maintain higher levels of vitamin D." ScienceDaily. Retrieved October 19, 2020.

5. Sizar O., Khare S., Goyal A. et al. "Deficiency of Vitamin D." (Updated July 21, 2020). In: StatPearls (Internet). Treasure Island (FL): StatPearls Publishing; 2020 Jan-.

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