#athletic performance

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The Role of Sleep in Maintaining Physical Fitness

Sleep is a critical yet often overlooked pillar of physical fitness. While exercise routines, diet plans, and even hydration are extensively discussed in the fitness world, sleep tends to be undervalued. However, scientific research increasingly highlights sleep as a fundamental factor influencing everything from muscle recovery and hormone regulation to cognitive function and metabolic health.…

[religion-is-a-mental-illness]

By: Gregory Brown

Published: Sep 1, 2023

About the Author

Dr. Greg Brown is a professor of Exercise Science at the University of Nebraska at Kearney where he also serves as the Director of the LOPERs General Studies program. His primary teaching responsibilities are undergraduate and graduate courses in Exercise Physiology, but he has also taught courses in Introductory Anatomy & Physiology, Sports Nutrition, Research Methods, and Professional Development in Exercise Science. His research has evaluated the effects of nutritional supplements on the physiological response to exercise, the physiological responses to various types of exercise, effective teaching in the exercise science program, and sex-based differences in sports performance. He has authored or co-authored over 50 peer reviewed publications and serves as a peer-reviewer for over two dozen academic journals. He is a member of the American College of Sports Medicine (ACSM), the National Strength and Conditioning Association (NSCA), and the Association of American Educators (AAE). 

He and his wife (Amber) have two adult sons and one daughter-in-law. Sadly, both their cat and dog passed away in the past year. His hobbies include running, hunting, fishing, studying history, and watching movies. 

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In the current battle over women’s and girls’ rights to female-only sports, a commonly heard mantra is that there are no sex-based differences in sports performance before puberty. Those who make this claim often contend that if a male is put on puberty blockers before age 12 (or Tanner development stage 2; whichever comes first), he can compete fairly in the female category. But is this really true?Are there really no differences in athletic performance between boys and girls before the onset of puberty? Do puberty blockers administered to children really erase male sex-based athletic advantages? Below, I’ll try to provide answers to these questions.

Like many things currently being put forth in public discourse as settled science, the presence or absence of sex-based athletic differences before puberty is not an open and shut case. There are few databases of records for children’s competitive sports performance and there has been limited scholarly research evaluating sex-based differences in competitive sports performance before puberty. Currently, there are no consensus statements from professional organizations such as the North American Society for Pediatric Exercise Medicine (NASPEM), the National Strength & Conditioning Association (NSCA), the American College of Sports Medicine (ACSM), or the National Athletic Trainers’ Association (NATA) stating that there are, or are not, sex-based differences in athletic performance before puberty.

Below, I will cover the main reasons our data on pre-pubertal sex differences in athletic performance is relatively poor, and draw some preliminary conclusions based on the data we do have that indicates such differences are actually quite significant.

Lack of Records

One challenge that arises when trying to determine whether there are sex-based differences in athletic performance before puberty is the limited availability of records documenting competitive athletic performance in children. For adults participating at the Olympic and collegiate levels, meticulous record-keeping is the norm, and these records are readily accessible online. A simple internet search yields numerous listings of Olympic and collegiate records spanning various sports such as swimming, track and field, cross country, bicycling, and more.

Similarly, records for sports in secondary schools are also carefully maintained. In the United States, it is fairly easy to obtain the results of the most recent state high school track championship from news sources and on the state scholastic athletic association websites. Most secondary schools additionally showcase records for track and field, cross country, and other sports. The abundant availability of records in the Olympic, college, and secondary school arena makes it very easy to compare male and female athletes competing in the same events at the same level of competition. Such comparisons vividly illustrate that once puberty sets in, males outperform females by 10-30 percent (depending on the sport and event).

However, most sports involving pre-pubertal children operate outside the jurisdiction of state scholastic athletic association or even the local primary school. Instead, these activities are typically organized by local clubs or community recreation departments. Children’s sports often prioritize recreation and skill development over competitiveness. As a result, records pertaining to race times, throwing distances, weightlifting achievements, or other athletic benchmarks for children are not as meticulously maintained or as readily accessible as records for high school, college, or Olympic sports. Some have interpreted the lack of records for children’s sport as an indication that any sex-based differences in athletic performance before puberty are negligible or insignificant.

Lack of Scholarly Attention

Adding to the challenge of limited records detailing competitive athletic performance before puberty is the constrained number of available scientific evaluations. For example, Handelsman [1] analyzed publicly accessible data on swimming, running, and jumping in children and adolescents. Although his data clearly illustrate that boys aged 10 and under run faster, swim faster, and jump farther than girls of comparable age, he published these findings in 2017 in a paper titled “Sex differences in athletic performance emerge coinciding with the onset of male puberty.”

In 2019 Senefeld et al. [2] drew upon data from USA Swimming and found that, before age 10, the top 5 girls swam faster than the top 5 boys. However, no disparities in swimming performance were observed between the 10th-50th ranked girls and boys. Additionally, in 2020, Huebner and Perperoglou [3] reported that there were no sex-based differences in competitive weightlifting performance before age 10. To my knowledge, these studies represent the only scholarly examinations of competitive performance in children before puberty.

Taken together, the scarcity of sports records for pre-pubertal children and the limited scholarly output on children’s competitive performance has led some to conclude that there are no differences in athletic performance between boys and girls before puberty. Some have even gone so far as to erroneously asserting that a broad consensus exists regarding the absence of sex-based differences in athletic performance before this developmental stage. However, this does not appear to be true, and in the sections below I will present information that demonstrates the existence of sex-based differences in athletic performance before puberty.

School Based Fitness Testing

In contrast to the limited records available for sports performance and the scarcity of scholarly evaluations regarding children’s competitive sports performance, there exists a plethora of scholarly evaluations focused on school-based physical fitness testing in children as young as six years old. Various tests, such as the Presidential Fitness Test, FitnessGram, Eurofit Fitness Test Battery, and other school-based physical fitness assessments, consistently show that boys tend to outperform girls of the same age in tests measuring muscular strength, muscular endurance, running speed, aerobic fitness, ball throwing, and kicking distance. On the other hand, girls tend to perform better than boys in tests assessing flexibility.

A small sampling of publications evaluating school-based physical fitness testing includes a longitudinal evaluation of 240 German boys and girls aged 9-12 years [4], an analysis of 85,347 fitness test results among Australian boys and girls aged 9-17 years [5], an evaluation of 424,328 Greek boys and girls aged 6-18 years [6], a study examining 1,142,026 performances in a 20-meter shuttle run among boys and girls aged 9-17 year from 50 countries [7], and an assessment of 2,779,165 Eurofit performances among boys and girls aged 9-17 year from 30 countries [8]. 

Collectively, these studies (along with many others not listed here) indicate a consistent pattern: before puberty, boys tend to outperform girls of the same age in tests measuring muscular strength, muscular endurance, running speed, aerobic fitness, ball throwing, and kicking distance. Conversely, girls typically exhibit better performance in tests focused on flexibility. While physical fitness tests do not always accurately predict success in competitive sports, physical fitness is often a prerequisite for success in sports.

Sports Records

USA Track and Field (USATF) sanctions youth track and field meets in most states, including regional and national championship events. The youngest age categories in USATF are the 8-and-under and the 9-10-year-old age groups, both of which can reasonably be assumed to represent pre-pubertal athletes. Upon evaluating the performances at the USATF state-level Junior Olympics, it becomes apparent that boys frequently jump and throw farther, and run faster than comparably aged girls.

For instance, if we examine the race times for the 100m, 200m, 400m, 800m, and 1500m races, along with the distances achieved in shot put, javelin, and long jump events in the 2023 USATF Nebraska Association Junior Olympics [9], for both boys and girls in the 8-and-under age group, we find that no girl would have outperformed a boy to secure the gold, silver, or bronze medals in any of these events. For the same events in the 9-10-year-old age group, only one girl would have secured a gold medal (out of a possible 8), while two girls would have clinched silver medals (out of 8), and another two girls would have won bronze medals (out of 8). Of course, one could reasonably argue that data from a single youth track meet in Nebraska may not be representative data for pre-pubertal athletic performance as a whole.

So, if we make the same comparison in the same events (100m, 200m, 400m, 800m and 1500m races, and the distances for shot put, javelin, and long jump) in the 2023 USATF Arizona Association Junior Olympics [10], we observe that girls in the 8-and-under age group would have secured zero gold medals, one silver medal, and two bronze medals. In the 9-10-year-old category, a girl would have tied with a boy for a single gold medal, and three girls would have taken home bronze medals. Yet, once again, one could reasonably argue that the combined data from track meets in Nebraska and Arizona may not accurately represent the broader spectrum of pre-pubertal athletic performance.

So, if we make the same comparison for the same events (100m, 200m, 400m, 800m and 1500m races, and the distances for shot put, javelin, and long jump) at the 2023 USATF National Youth Outdoor Championships [11]—an event that includes athletes from many different states—we discover that girls in the 8-and-under age group would have won two gold medals (out of 8), three silver medals (out of 8), and no bronze medals. Girls in the 9-10-year-old age group would have won a single gold medal, two silver medals, and two bronze medals. Collectively, looking at these three track meets, placing side by side the race times for the 100m, 200m, 400m, 800m, and 1500m races, as well as the distances for shot put, javelin, and long jump for boys and girls in the 8-and-under and 9-10-year-old age groups, it’s clear that if girls were to compete against boys, they would have secured only 23 out of 144 medals. Within this tally, girls would have received only five out of 48 gold medals.

Of course, one could reasonably argue that the examples above represent only a single year and only three specific track meets. However, if we evaluate the overall youth records for the best performances in running, throwing, and jumping from USATF [12], the USATF National Junior Olympics [13], and the School Sport Australia Track & Field Championships [14], they collectively indicate that boys aged 10 and under outperform girls of the same age across all recorded events. On average, boys outperform girls by 3 percent in running, 9 percent in jumping, and 16 percent in throwing events. Similarly, records for boys aged 10 and under in USA Swimming show faster times than girls' records in 18 out of 22 events [15].

While examining medal counts at specific track meets offers valuable, albeit somewhat anecdotal, insights into performance differences between boys and girls before puberty, these counts do not qualify as a rigorous scientific evaluation. Though scholars often use evaluations of overall records for best performances to showcase sex-based differences in adult athletic performance, disparities in pre-pubertal children’s performance are frequently dismissed as being too small to be meaningful. Moreover, the overall youth records from USATF have not been updated since 2018, the records from the USATF National Junior Olympics have not been updated since 2019, and the School Sport Australia Track & Field Championship records have not seen updates since 2016. It’s unclear why these records have not been updated, but it does raise some questions about the accuracy of these records.

Nonetheless, by considering scholarly assessments of school-based fitness test data, several youth track meets, track and field best performance records, and swimming best performance records, it certainly seems like there is an emerging pattern of pre-pubertal male sex-based athletic advantages.

Scholarly Evidence for Sex-Based Sports Differences Before Puberty

Some colleagues and I have recently presented an assessment of sex-based differences in athletic performance before puberty at the 2023 Annual Meeting of the American College of Sports Medicine [16]. Drawing upon a national database of track and field performance (athletic.net) and evaluating the top 10 performances for boys and girls in the 8-and-under and 9-10-year-old age groups over a 5-year period, we observed consistent trends. Boys consistently (and statistically) ran almost 5 percent faster, long jumped 6 percent farther, threw the shot put 20 percent farther, and threw the javelin 40 percent farther than girls of the same age. At the 2023 Annual Meeting of the American College of Sports Medicine, a separate team of researchers from a different university used the same database, albeit with slightly different evaluation methods, and came to similar conclusions regarding the pre-pubertal advantages of male athletes [17].

In light of these findings, it is reasonable to conclude that male athletes indeed possess advantages in sports performance before reaching puberty. This conclusion is founded on extensive scholarly evaluations of fitness tests in schools, data gleaned from youth track meets and records, as well as youth swimming records for best performances. My personal analysis of the top 10 national track and field performances for boys and girls within the 8-and-under and 9-10-year-old age groups across a 5-year period supports this, further corroborated by similar outcomes from another team of researchers. Admittedly, the sex-based disparities before puberty are less pronounced than after puberty, but they exhibit a consistent pattern that yields a statistically significant difference favoring male athletes.

What about Puberty Blockers?

Whether there are, or are not, sex-based differences in athletic performance before puberty still leaves questions about how puberty blockers affect athletic performance. The truth is, we don’t have enough information to answer questions about how puberty blockers affect athletic performance. There are no published studies evaluating the effects of puberty blockers on muscle strength, muscle endurance, running speed, aerobic fitness, as well as throwing or kicking distance in children, whether in school or laboratory settings. Similarly, there is no research on how puberty blockers might impact performance in competitive sports. Limited studies have touched upon the effects of puberty blockers on body composition and height.

Two long-term studies investigating the impact of puberty blockers on body composition and height indicate that the sex-based differences in lean body mass [18] and height [19] persist even after 2 years on puberty blockers followed by an additional 6 years of so-called “gender-affirming hormone therapy.” It is undeniable that male advantages in lean body mass and body height translate to athletic advantages as adults. It’s reasonable to assume that these advantages also extend to athletic performance among children and adolescents. The sex-based differences in performance in children may be smaller than in adults, but small differences can mean the difference between a gold medal and no medal in sports.

Conclusion

Readers of Reality’s Last Stand will be familiar with the important sex-based differences between males and females. These differences begin at conception and continue throughout one’s life. Sex-based anatomical and physiological differences confer inherent athletic advantages to males when compared to females of the same age, possessing similar talents and undergoing similar training, across all age groups, even before puberty. Having a transgender identity, with or without the use of cross-sex hormones, does not eliminate sex-based differences in anatomy and physiology, nor does it erase sex-based differences in athletic performance.

It is my opinion that, in order to maintain a level playing field for female athletic competition, transgender identified males (i.e., “transgirls” and “transwomen”) should not be allowed to participate in the female sports category before or after puberty even when puberty blockers are used.

[joel-newman]

Athletic Performance and Food

The Integral Link Between Diet and Performance

An athlete's diet plays an indisputable role in determining their performance. Just as vehicles need the right type of fuel to function optimally, athletes need the right nutrients to perform at their best. Proper nutrition ensures that athletes can train harder, recover faster, and, most importantly, stay injury-free. As a steadfast advocate for wholesome living, Joel Newman embraces the Athlete’s Diet, maintaining a conscious choice of nourishments.

Carbohydrates: The Primary Energy Source

Carbohydrates act as the primary source of energy for athletes. These are stored in muscles and the liver as glycogen, which provides sustained energy during prolonged physical activity. To optimize glycogen stores, athletes need to consume a diet rich in carbohydrates, especially in the days leading up to a major event or competition.

Proteins: Building and Repairing Muscles

While carbohydrates fuel the body, proteins repair it. Engaging in sports causes muscle wear and tear. Proteins play a vital role in repairing these damaged muscles and promoting growth. This doesn't mean athletes should consume excessive protein, but they should ensure an adequate and consistent intake as part of their daily diet.

Fats: Essential but in Moderation

While often misunderstood, fats are essential for athletes. They become a significant energy source during endurance sports when the body has depleted its glycogen stores. However, the key is to focus on unsaturated fats and Omega-3 fatty acids while limiting saturated and trans fats' intake.

Hydration: The Cornerstone of Athletic Performance

Even slight dehydration can significantly hamper an athlete's performance, reducing endurance, strength, and speed. Drinking sufficient water before, during, and after exercise is crucial. During prolonged activities, electrolyte solutions can help replace lost minerals.

Vitamins and Minerals: The Micronutrient Boost

Micronutrients might be required in small amounts, but their impact is enormous. Minerals like calcium and iron play crucial roles in muscle function and oxygen transport. Meanwhile, vitamins are essential for energy production and injury prevention. Athletes should prioritize a diet rich in fruits, vegetables, lean proteins, and whole grains to ensure they receive these essential micronutrients.

Timing Matters

It's not just what athletes eat, but when they eat it. Consuming carbohydrates before an event can optimize glycogen stores. Post-event, a combination of carbs and protein can expedite recovery. This window, often touted as the "golden hour," is when muscles are most receptive to nutrients, speeding up recovery.

Conclusion

The relationship between food and sporting performance is intricate and interdependent. Athletes must view food not just as sustenance but as an essential tool in their arsenal, helping them train harder, recover faster, and perform better. With the right dietary strategies, achieving peak performance becomes a more attainable goal.

[mentalhealthperformance]

Coaching Mental Toughness in Young Athletes

Coaching mental toughness in young athletes is crucial for their success, both on and off the field. As athletes face physical challenges, it’s just as important to build their mental resilience. A key aspect of fostering this toughness is understanding the role of mental health in Colorado Springs, Colorado, and its connection to athletic performance. Athletes with strong mental health are better equipped to handle stress and setbacks, making it essential for coaches to integrate mental well-being into training.

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Physiotherapy is no longer just about healing injuries; it’s a game-changer for athletes aiming to optimise their performance. Here’s how:

✨ Key Benefits for Athletes:

Optimised Movement: Advanced techniques like motion capture technology, force plates, and Functional Movement Screening (FMS) help analyze movement mechanics, assess balance and power output, and identify imbalances or weaknesses that could hinder performance or increase the risk of injury.

Enhanced Flexibility: Techniques like PNF and myofascial release improve mobility and prevent injuries.

Injury Prevention: Prehabilitation strengthens muscles and joints, reducing the risk of sports-related injuries.

Faster Recovery: Methods like cryotherapy and active recovery alleviate fatigue and muscle soreness.

Mental Edge: Physiotherapy boosts confidence, resilience, and readiness for competition.

Whether it’s addressing weak points, correcting muscle imbalances, or building core strength, physiotherapy empowers athletes to achieve their best on and off the field.

💪 Ready to discover the secrets to sustained athletic excellence? 👉 Read the full article now and enhance your game! #SportsPhysio #AthleticPerformance #InjuryPrevention #PeakPerformance

[ancientroyalblood]

Balance and Stability Training for Functional Fitness

Mastering foundational exercises to improve balance, enhance stability, and prevent injuries. In the realm of fitness, balance and stability are often overlooked in favor of exercises that focus on strength, speed, or endurance. However, these attributes are essential components of functional fitness. Whether you’re an athlete, a weekend warrior, or someone looking to move better in daily life,…

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NeoLife Supplements For Athlete Health And Training

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NeoLife-Powered Athletes Set Records

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Speed and Agility Training for Peak Fitness

In this article, we will explore how speed and agility training can transform your performance, offering practical exercises and insights to boost your fitness.

Did you know that top athletes in sports like soccer and basketball attribute up to 80% of their success to speed and agility? These two attributes are not just buzzwords in the world of sports; they represent the foundation of high-level performance and can be the deciding factor between victory and defeat in critical moments. Imagine the difference between a soccer player who can sprint past defenders with ease and one who struggles to keep up. Or think about the agility of a basketball player who can seamlessly change direction to evade a block. These skills are vital and can be developed through targeted speed and agility training.

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[painflame]

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Expert Physiotherapy for Sports Injuries Near Me in Gurgaon

Looking for expert physiotherapy for sports injuries near you in Gurgaon? Our specialized clinic offers professional care for athletes and sports enthusiasts needing effective injury rehabilitation. From knee injuries to muscle strain recovery, we provide targeted treatments to accelerate healing and enhance performance. Our physiotherapists use state-of-the-art methods and personalized plans that adapt to each patient’s unique needs, ensuring faster recovery and reduced risk of re-injury. With a focus on restoring strength and flexibility, we help you return to your active lifestyle with confidence and ease.

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Top Exercises for Improving Athletic Performance

Regular exercise is the secret sauce for athletic performance. It helps you: Want to crush the competition and take your athletic performance to the next level? It’s not just about hitting the gym hard; it’s about doing the right exercises. Let’s dive into the ultimate workout to boost your speed, strength, and endurance.

[mentalhealthperformance]

Navigating the demands of college sports can be a daunting experience for many athletes. The intense schedules, academic responsibilities, and high expectations can lead to significant stress. To maintain a healthy balance, athletes must focus not only on their physical training but also on their mental health. As specialists in mental health in Colorado Springs, Colorado, we emphasize the crucial role of psychological well-being, guiding athletes in stress management and promoting a harmonious approach to their sports and academic endeavors.

[techdriveplay]

What Are the Best Exercises for Strength and Flexibility?

When looking to enhance your overall fitness, it’s essential to focus on both strength and flexibility. Whether you’re an athlete or someone aiming to improve everyday mobility, balancing these two aspects can help prevent injury, improve posture, and increase longevity. Understanding what are the best exercises for strength and flexibility will empower you to create a comprehensive workout plan…

[ancientroyalblood]

Running Drills for Better Speed and Agility

Running speed and agility are fundamental skills for athletes in various sports and fitness enthusiasts aiming to improve their overall performance. Incorporating specialized drills into your routine not only enhances these abilities but also boosts coordination, balance, and endurance. This guide explores essential running drills that can elevate your speed and agility to the next level. Why…