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Irish Times
12-07-2025
- Sport
- Irish Times
Lions ratings v AUNZ Invitational XV: Hugo Keenan and Mack Hansen impress
15 Hugo Keenan Looked much more like the Keenan we know covering the back field, supporting in attack and offering a high work rate on and off the ball. Quick thinking for a fast lineout for van der Merwe first try. Rating: 8 14 Mack Hansen Drifting well into position to get his hands on the ball and when he did that he looked dangerous with mazy runs scrambling the opposition's defence. Delivered well for van der Merwe's second try. Rating: 9 READ MORE 13 Huw Jones Excellent performance and put on view his pace and ability to accelerate into gaps and really tear apart defensive lines. Did it a number of times and has given Andy Farrell some thought for his test centres. Rating: 8 12 Sione Tuipulotu Had some early raids forward and used his strength well in short yard gains and defending on the back foot. Took his try well under the posts moving rights and then cutting back to shift the point of contact. Rating: 7 11 Duhan van der Merwe Knocked on, then scored a try and always put himself in positions to carry ball and in support aligned where he should have been for two more scores and a deserved hat-trick. Rating: 8 British and Irish Lions' Duhan van der Merwe runs the ball for a try. Photograph: Brenton Edwards/AFP via Getty 10 Fin Smith Kicking from the tee needs to improve. Put in a brave shift tackling and taking ball on and part of a better attacking Lions backline as we have seen so far but without stamping real authority on the game. Rating: 6 9 Ben White It was quick thinking to pick and go for his try. He saw there was a tighthead prop closest to him and know he had the pace to make it to the line. Aggressive in the tackle and kicked a lot of ball. Rating: 7 1 Pierre Schoeman His physicality both sides of the ball was strong and brought a hard physical defence. Energetic contribution around the fringes and did well in support to put Kelleher in for his try at the end of the match. Rating: 7 2 Luke Cowan-Dickie Excellent clean out leading up to Ben White try. Support work almost earned him a try had he caught Hansen's one-handed pass. Departed on 36 minutes after another courageous tackle. Rating: 7 3 Will Stuart Put in a lot of tackling and short carries and was busy both sides of the ball and added to an overall better team performance. As is often the case with the props a lot of donkey work goes unseen. Rating: 6 Lions' James Ryan catches the ball from a lineout against AUNZ's Lukhan Salakaia-Loto. Photograph: Billy Stickland/Inpho 4 James Ryan Nicked the first lineout and was an important part of the Lions set piece. Better line speed than last time out and more involved around the pitch in the loose. His tackle count was high too. Rating: 7 5 Tadhg Beirne (capt) His first few ball carries in the match had real bite. Was more involved than last time out in the breakdown work and contesting for turnovers. A strong lineout option too for the Lions. Rating: 7 6 Henry Pollock Can't really take your eyes off him. Full of energy and willingness to get involved in whatever way he can. Almost touched down early and then did excellent work at the end to get his name on the scoresheet. Rating: 7 7 Jac Morgan His tackle count of 16 with 10 minutes to go was huge. Did a mountain of work and at the end got a glimpse of his go forwards ability when he picked a lovely line and carried the ball for 25 metres. Rating: 8 Ben Earl of British & Irish Lions is tackled by Hoskins Sotutu. Photograph: Matt King/Getty 8 Ben Earl Was getting decent line breaks out of nothing. Has the pace and aggressive running that is infectious around the team and always looking to get his hands on the ball and make those hard yards around the fringes. Rating: 9 Replacements Brought energy to the game, which is exactly what's needed. Two of those who came in Ronan Kelleher and Scott Cummings scored a try each. They also kept the scoreboard at nil and kept the tries flowing too. Rating: 8 Head Coach: Andy Farrell He brought Owen on and that took some character. Finally got the Lions playing in a cohesive way. They seemed more connected and confident and with most of the passes sticking performed well. Rating: 8
Yahoo
09-07-2025
- Science
- Yahoo
Skip the sweaty workouts: Scientists have found a way to make you run faster instantly
Skip the sweaty workouts: Scientists have found a way to make you run faster instantly Want to run faster instantly? Previous studies have found benefits in cross-training, keeping your eyes focused on a spot ahead, and wearing the right shoes. But, researchers say that just a few choice words can help give you the boost you need to win your next race. Advertisement 'The words we speak to athletes have a demonstrable and instant effect on their performance,' Dr. Jason Moran, from the University of Essex in the U.K., said in a statement. Moran and researchers found that young soccer players run faster when focusing on their environment, rather than their body. Simple analogies worked to speed up sprints by 3 percent over 65 feet. Those findings would normally take people weeks of targeted training, the researchers said. Want to run faster? Researchers say the key may lie in just a few choice words (Getty Images) 'This could be enhanced even further by using certain analogies, for example, asking a player to 'accelerate like a Ferrari' may create a more evocative image in their mind instead of simply telling them to run fast,' he explained. Advertisement To reach these conclusions, Moran and the study authors examined the responses of 20 members of Tottenham Hotspur's academy. All the players were between 14 and 15 years old. The young athletes participated in sprint drills, and were given different directions before running. Ultimately, the researchers found that telling the teenagers to 'push the ground away' elicited stronger results than if they were told to '[drive] their legs into the ground.' The most success was seen in athletes who were encouraged to spring as if they were a jet plane, researchers said. But, being told to 'push the ground away' also proved beneficial (AFP via Getty Images) But, the best performances were encouraged by players being urged to 'sprint as if you are a jet taking off into the sky ahead.' The key lies in the simplicity of the instructions, without using technical terms that can be harder to understand. 'By using a simple analogy teachers and parents might be able to get the most out of their kids whatever the sport,' Moran said.
Telegraph
22-06-2025
- Sport
- Telegraph
How Lions will counter jet lag to avoid repeat of 2017 fiasco
The first major challenge the British and Irish Lions will face when they touch down in Perth on Sunday will be overcoming jet lag. Eight years ago, the squad landed in Auckland just three days before their opening game against the New Zealand Barbarians in Whangarei, and some players were struggling so badly that they fell asleep on the bus to the game. This time the Lions management team is determined to minimise the sleep disruption caused by travelling across seven time zones, which according to the latest science, can take up to 10 days to recover from. The Lions face the Western Force in Perth six days after they land. The Lions party of 91 players, coaches, support staff and executives will each be given a personal plan devised by their sports scientists, Graeme Close, the head of performance nutrition, and Ben Pollard, a strength and conditioning coach, all overseen by Aled Walters, the head of athletic performance. The Lions have also partnered with sleep specialists Resmed for the tour. 'The sleep and jet-lag plans are a critical aspect of how well we hit the ground running in Australia,' says Walters. 'Everyone will expect the performance in Perth. No one will think 'but that was probably due to jet lag'. So that's why what these guys have done is critical.' The first thing in the Lions' favour is that the last game before departure (Friday's loss to Argentina in Dublin) was eight days before their first tour game, unlike 2017 when players were involved in the Premiership and United Rugby Championship finals the previous weekend and the squad did not depart for New Zealand until the Monday. 'What we know from the science is that it typically takes a day and a half to adjust per time zone,' Close says. 'But what we can do is put the science into it and we can get that done in about three to four days. So if we get everything right, we can be completely adapted, ready to rip in for game one.'
BBC News
21-06-2025
- Health
- BBC News
Top 10 health benefits of beetroot according to sabi pipo
Sabi pipo say one of di powers of beetroot na say e dey rich in nitrates. Wen we digest food or drink wey dey rich in nitrate, nitric oxide dey dey produced, wey dey known to cause di blood vessels to widen. Sabi pipo believe say dis fit lead to some health benefits. One study find say a daily dose of beetroot juice fit get a significant effect on blood pressure. Di study find say just a few weeks of eating some beets a day lead to a fall in average blood pressure of about 5 millimetres of mercury, if maintained, e dey enough to reduce di risk of stroke and heart attack by 10% . Studies don also find say beetroot fit get effect on blood pressure within a few hours of intake. Prof Andy Jones, Professor of Applied Physiology from di University of Exeter wey spend years investigating di effects of beetroot on sport performance explain how di nitrates inside beetroot improve dey improve di blood flow to our lungs and muscles, resulting in a faster delivery of oxygen. "Di potential dey for di muscle to dey receive more oxygen and to distribute dat oxygen within imsef more effectively because of di effects of nitric oxide", e tok. Not only dis, dem dey help you make more efficient use of oxygen during exercise, so you fit work harder, without feeling di strain. Wetin be beetroot? E belong to di same family as chard and spinach, pesin fit eat both di leaves and root of beetroot fit dey eaten – di leaves get bitter taste whereas di root dey sweet. Although dem dey available all year round, beets dey di sweetest and most tender during dia peak season, wey for kontri like UK na from June to October. While varieties like white and yellow beets dey make pretty dishes, only red beets get cancer-fighting compound betacyanin. How much I fit dey eat? Prof Jones bin advise say two-three medium beetroots, or one shot of beetroot juice, na all you need to see positive effects. Getting about 6 to 10 millimoles of nitrate a day na wetin dey important. E advise to dey keep steady intake of nitrates every day and every week for long term benefit. Researchers from Barts and The London School of Medicine and Dentistry say to drink one cup of beetroot juice fit lower blood pressure. "If you dey drink 250ml (8oz) e go cut high blood pressure readings by 10mm of mercury (mmHg)." One study of 15 patients, bring some into di normal range, di journal Hypertension, external bin report. Afta three to six hours, dem detect di effect one day later. But di researchers, from Barts and The London School of Medicine and Dentistry, wey study beetroot blood pressure lowering effects for years, also warn say more work still dey needed. And dem warn say to dey drink beetroot juice fit get one unexpected consequence - e fit turn your urine pink. Nitrate dey naturally inside soil, wia big vegetables dey take am in through roots to help dem grow. Researcher Dr Amrita Ahluwalia tok: "We dey surprised by how little nitrate dey needed to see dat kind large effect. "Our hope na say to increase one intake of vegetables wit high dietary nitrate content, like green leafy vegetables or beetroot, fit be lifestyle approach wey pesin fit easily employ to improve cardiovascular health." Prof Peter Weissberg, medical director for di British Heart Foundation, wey bin fund di research, tok say: "e dey support current advice say make we all dey eat plenty of green vegetables. "But we need larger studies in patients to determine if nitrate-rich vegetables dey effective to lower blood pressure over di long term." Also, di nitrates dey water-soluble though, so you need dey careful wen you dey boiling beets. To boil your beets go allow nitrates to come out into di cooking liquid, so you no go get as many benefits. Sabi pipo say if you really wan get di most out of dis vegetable e fit be best to buy am raw and bake am, or drink di juice! Top 10 health benefits of beetroot 1. E dey rich in protective antioxidants Red beetroots dey ranked as one of di 10 most potent antioxidant vegetables. Dis mean say dem dey help di body combat di damaging effects of di process weyndem call oxidation. Di plant compounds wey dey responsible for di root purple-crimson colour, anthocyanins, don show to get high anti-oxidant and anti-inflammatory capabilities. 2. E fit get anti-cancer properties. Betacyanin, di powerful plant pigment wey dey give beetroot im rich colour, also dey help suppress di development of some types of cancer, including bladder cancer. Beetroot contain oda potential cancer-fighting compounds including ferric acid, ruin and kaempferol. 3. E fit get anti-inflammatory properties. Some research suggests say betalains, di family of natural colour pigments wey betacyanin belong to, fit help reduce di symptoms and markers of inflammation. Dis include potentially relieving discomfort of inflamed joints, like knees. 4. E fit lower blood pressure Beetroot naturally dey rich in compounds wey dem dey call nitrates, and na dis make beetroot so heart-friendly. Dis na sake of say nitrates dey help to improve blood flow by relaxing di blood vessels, wey potentially dey lower blood pressure. Reduced blood. Studies suggest say nitrate-rich foods, like beetroot, fit also help in heart attack survival. 5. E fit improve exercise performance and support energy levels Studies suggest say wen athletes add beetroot juice to dia regime, e fit support exercise endurance and improve performance. No be all be dat: wen muscles dey resting state afta exercise, di nitrates in beetroot dey help bring more oxygen to di muscle cells wey dey promote efficient recovery. For di rest of us, to dey add beetroot in our diets fit be di energy boost wey we need. 6. E fit improve digestive health. Beetroots dey rich in fibre wey, as well as supporting bowel function, dey help promote healthy environment in di gut. Alongside di fibre, betawains dey help increase di production of short chain fatty acids by di beneficial bacteria wey dey live inside di gut. 7. E fit protect di gut. Beetroots na one of di richest vegetable sources of glutamine, one amino acid wey dey key to di maintenance of our gut lining. E also fit be say di glutamine fit play a role to protect di gut lining from injury and stress. 8. E fit support brain health and reaction time Further studies also suggest say higher nitrate intake appear to lead to significant improvement in motor functions, including reaction time. 9. E fit be useful addition to a post-menopause diet. Afta menopause, blood pressure and heart disease risk dey increase. Dietary changes like di inclusion of nitrate-rich vegetables show to be useful strategy to help keep arteries flexible and in turn manage blood pressure. To drink beetroot juice before exercise fit also help improve mobility and cardio-metabolic outcomes in dis age group. All of wey suggest say beetroot fit get useful inclusion as part of a balanced diet for post-menopausal women. Any improvement in blood flow go also benefit di brain. Studies suggest say to include beetroot in di diet, combined wit exercise, fit improve blood flow to di frontal lobe of di brain - one area wey involve for decision making and memory. 10. E fit relieve symptoms of Raynaud phenomenon. Raynaud phenomenon na one uncomfortable condition wia di blood to di fingers and feet no dey flow properly. Symptoms include pain, numbness and pins and needles. One initial study wey dey examine di effects of beetroot juice demonstrate improvements in blood flow to di thumb and forearm as well as reduction in blood pressure and inflammation. Caution Although dis findings look promising, sabi pipo say more trials dey needed to validate dem. Also, remember to consult sabi person and your doctor if you get any health issue and before you make any change to diet.
Medscape
18-06-2025
- Health
- Medscape
Are Pre-Workout Powders Overloading the Heart?
Pre-workout supplements are gaining popularity in Brazil because of their promising effects, including increased focus, energy, endurance, enhanced performance, and reduced muscle fatigue. A growing number of brands are now available in specialty stores, pharmacies, and supermarkets. However, with so many options in the market, are consumers aware of the risks and product components, and do these products benefit physical performance? Typically sold in powdered soluble form, but also available as capsules, gummies, gels, or ready-to-drink liquids, pre-workout supplements combine various substances, such as caffeine, beta-alanine, arginine, taurine, and creatine, with formulas that vary by brand. 'Pre-workout [supplements] usually have a combination of multiple elements, such as vitamins, proteins and amino acids, but only a very small portion actually have any effect with proven scientific evidence on sports performance,' said Cristiano Barcellos, PhD, director of the Department of Sports and Exercise Endocrinology at the Brazilian Society of Endocrinology and Metabolism. Metabolic effects vary depending on the dosage of each component. Barcellos identified four substances with 'robust evidence' supporting their benefits in physical activity: Caffeine: increases alertness; the suggested daily dose (including coffee consumption) is 3-6 mg/kg of body weight Beta-alanine: increases cellular carnosine, blocking hyperacidity in muscles that compromises performance; ideal for intense exercises lasting 1-4 minutes Creatine: boosts strength and muscular endurance, particularly in short, high-intensity, intensive efforts Nitrate: improves circulation, supports long-duration aerobic activity Safety Concerns In addition to the aforementioned substances, a wide variety of others are also present in pre-workout supplements. These include citrulline, malate, arginine, taurine, tyrosine, branched-chain amino acids, and other adaptogens. Although they may produce the desired effects, current evidence supporting their impact on performance remains weak to moderate. Further studies are required to understand their mechanisms and effectiveness. Without understanding these components, individuals may take pre-workout supplements designed for short, high-intensity workouts but engage in prolonged aerobic activities, such as long-distance running or soccer. In such cases, in addition to a possible worsening of performance, there is a risk for unexpected adverse effects. 'There are reports of cases that require hospitalization and, occasionally, even result in death. The person ends up being exposed only to the side effects of these substances, so I personally do not recommend the use of these ready-made combinations,' said Barcellos. 'Qualified professionals, such as nutritionists or sports physicians, should advise using only the necessary components individually,' he concluded. Caffeine Risks Caffeine, one of the most common components in pre-workout supplements and proven to be effective as a stimulant and improve focus, is also among the most concerning. Some ready-made products exceed the recommended limit of 200 mg and contain up to 1 g of caffeine, posing a major health risk to consumers. Given the wide variability in dosages, inconsistent formulations, and often a lack of transparency in product labels, Luiz Eduardo Ritt, MD, PhD, president of the Department of Ergometry, Exercise, Nuclear Cardiology, and Cardiovascular Rehabilitation at the Brazilian Society of Cardiology, also advises against the use of ready-made blends. 'There is a large variation in the individual response to each pre-workout [supplement], with reports of patients who developed arrhythmias when making a more strenuous effort, both atrial and ventricular, the latter being more severe and with the potential to progress to cardiac arrest,' he said. Ritt emphasized a particular concern when caffeine is used in combination with hormones or antidepressants, which can increase the risk for arrhythmias. 'The mechanism involved is often related not only to increased adrenergic tone, which makes the heart more susceptible to arrhythmias, but also to the widening of the QT interval, a factor directly related to the occurrence of malignant arrhythmias, such as ventricular arrhythmias,' he explained. Beta-Alanine Beta-alanine, another common component of pre-workout supplements, raises concerns due to paresthesia, a side effect that causes tingling sensations in the extremities. Although this effect is common, it is not typically harmful. 'This effect is still being studied. We do not know exactly why this occurs, but we know that beta-alanine can bind to a neurologic receptor in the skin that is associated with the transmission of painful impulses to the brain, causing tingling. This is a temporary and self-limiting effect, with no apparent severity,' Barcellos explained. The National Health Surveillance Agency in Brazil (ANVISA) delayed the approval of beta-alanine due to several factors and only authorized its use in November 2020 after pressure from the sports sector. Until then, access was limited to imported products or compounded formulations, although this substance has been used internationally. A detailed review by the International Society of Sports Nutrition confirmed the ergogenic effects of beta-alanine, particularly in short, high-intensity workouts, and established a recommended dosage and favorable safety profile. Clinical Guidance Pre-workout supplement use should be personalized. 'It is necessary to analyze which product is being used, in what dose, individual sensitivity, and whether there is concomitant use with any other substance. The risks accumulate with each of these variables,' Ritt stated. A basic electrocardiogram can help detect cardiac rhythm abnormalities and elevated cardiovascular risk. 'We assess for signs of hypertrophy, ventricular dysfunction, impaired contractility, valvular abnormalities, or insufficiencies. Combined with a thorough medical history and physical examination, these findings help identify higher-risk individuals,' he said. All supplements and physical activities should be accompanied by a balanced diet. Natural foods have beneficial metabolic effects on humans. 'Nitrate is one of the most natural and effective compounds found in many vegetables, such as beetroot. It favors long-lasting activity by stimulating nitric oxide production in the arteries. There is no need to rely on powdered supplements if beetroot juice can provide the same effect,' said Barcellos, noting that nitrate is the only natural product with a proven effect on individual performance. Other natural products may have ergogenic properties without the need for commercial pre-workout supplements. These include coffee and guarana powder, which act as stimulants, and cinnamon and ginger, which are potentially beneficial for improving physical performance. 'Some vitamins and teas commonly used in nutrition also combine compounds with ergogenic potential. However, the effect varies from person to person, and excessive use can be risky, particularly because of possible liver toxicity,' Ritt noted. 'Natural does not mean harmless. Each factor must be carefully considered.' He also emphasized the importance of hydration in this regard. 'If physical exercise is intense, in conditions of high heat and humidity, and there is no adequate hydration, disorders may arise that lead to changes in sodium levels and hypernatremia. An excessive increase in body temperature can also lead to sudden illness, resulting from the combination of all these factors.'
