UC Davis Sports Performance and Wellness

UC Davis Sports Performance and Wellness UC Davis Sports Performance and Wellness performs a variety of assessments to help you track and improve your fitness and well-being.

04/07/2026

Happy World Health Day!

In honor of World Health Day, it is prudent to discuss one of the most important metrics of health and longevity, VO2 max. A person's VO2 max is defined as the maximum rate at which the body can consume oxygen. VO2 max is reached during a bout of maximal exercise, it is measured in mL/kg/min, and is the strongest predictor of all-cause mortality.

The best way to increase VO2 max is through endurance exercise. By effectively combining low intensity and high intensity cardio at about a 4:1 ratio respectively you can optimize performance and cardiac health.

The low intensity consists of easy work at a Zone 2 intensity (50-65% of max heart rate). At this intensity, you are primarily using fat as a fuel source. This builds an aerobic base and increases mitochondrial mass, allowing the body to become more oxygen efficient.

The high intensity work should consist of high-intensity interval training (HIIT). These are shorter intervals (2-5 minutes) followed by a rest period (2-5 minutes). Each interval is performed at over 85% max heart rate and places the body under high metabolic stress. This primarily uses glycogen as a fuel but burns high amounts of fat post-exercise. This is very effective for increasing VO2 max and additionally, sprint intervals (about 20 seconds each) can be used to increase the body's ability to regenerate ATP and phosphocreatine.

Combining all of these factors will contribute to a higher VO2 max and with it, a longer and healthier life.

As we get older, we tend to lose density in our bones which means that they are much more susceptible to breaking. One e...
03/19/2026

As we get older, we tend to lose density in our bones which means that they are much more susceptible to breaking. One effective way to postpone the weakening of our bones is to perform high-impact movements, such as jumping.

Jumping creates a mechanical stress that encourages bone growth and new bone formation. Bone-building cells, known as osteoblasts, are responsible for creating this new bone tissue. Our ability to effectively perform these high-impact movements lessens if we don't regularly practice these actions. This is why it is important to incorporate jumping into our workout routines!

Schedule a visit with us at the UC Davis Sports Performance Clinic to ensure that you are practicing correct form and have optimal alignment when performing these high-impact movements!

The Importance of Plyometric Training!Plyometrics is often associated with athletes trying to run faster or jump higher,...
03/10/2026

The Importance of Plyometric Training!

Plyometrics is often associated with athletes trying to run faster or jump higher, but it is increasingly recognized as a vital component of long-term healthy aging for a couple of reasons.

1. It Increases Bone Mineral Density
Due to the nature of plyometric exercises, your bones are heavily stressed due to rapidly loading and unloading them. This is proven to be one of the best ways to stimulate bone growth and will help you preserve your skeletal health over a long period of time. As we age, bone density naturally decreases and plyometrics are a great way to combat that.

2. Strengthens Connective Tissue
One of the biggest problems as you age is your tendons and ligaments becoming stiff and injury prone. Plyometrics also directly train your tendons and muscles by safely stretching and contracting them under load. This makes your joints more robust as you continuously improve their elasticity, resilience and structural makeup.

3. Reduced Fall Risk
With the two above put together, plyometrics greatly reduces your chances of falling. Preventing a fall needs you to be able to react and produce force fast enough to catch yourself. Plyometrics train both your muscles and your nervous system to fire quicker and more efficiently, directly aiding in preventing falls.

Overall, plyometrics is among the best preventive exercises you can do to keep yourself healthy in the long term. However, as a word of caution, plyometrics are high impact so start with what you are comfortable with.

Carbohydrates are the most essential macronutrient for optimizing performance. How much and when you eat them can direct...
02/26/2026

Carbohydrates are the most essential macronutrient for optimizing performance. How much and when you eat them can directly impact your energy levels and results.

Carbohydrate Recommendations for Exercise
• General fitness / light training: ~3–5 g/kg body weight per day
• Moderate training (about 1 hour/day): ~5–7 g/kg/day
• Endurance / intense training (1–3+ hours/day): ~6–10+ g/kg/day

When to Eat Carbs
Before Exercise (1–4 hours prior):
• Aim for ~1–4 g/kg depending on timing and workout intensity
• Focus on easily digestible carbs (rice, oats, fruit, toast)
• Helps top off glycogen stores and improve performance

During Exercise (if >60–90 minutes):
• ~30–60 g carbs per hour
• Up to 60–90 g/hour for long endurance sessions
• Sports drinks, gels, bananas, or chews work well
• Maintains blood glucose and delays fatigue

After Exercise (within ~2 hours):
• ~1.0–1.2 g/kg to replenish glycogen
• Pair with protein to support recovery
• Especially important if training again within 24 hours

Bottom line: Fuel for the work required. The longer and harder you train, the more carbs you need. Prioritize total daily intake, then time carbs strategically to support performance and recovery.

Protein plays a major role in how your body functions day to day, from maintaining muscle and supporting your immune sys...
02/12/2026

Protein plays a major role in how your body functions day to day, from maintaining muscle and supporting your immune system to helping you recover from workouts and stay full longer. Whether you’re active, training hard, or just trying to stay healthy, understanding protein intake can make a big difference.
Protein Recommendations
• General adults: ~0.8 g protein per kg body weight per day
• Active / exercising: ~1.2–2.0 g/kg/day
• Muscle building / intense training: ~1.6–2.2+ g/kg/day
When to Eat Protein
• Focus on hitting your total daily protein first — that’s most important
• Spread protein across meals (every 3–4 hours is a good target)
• Aim for ~20–40 g protein per meal
• Around workouts: protein within a few hours before or after can support recovery
• Optional: protein before bed may help overnight muscle repair
Bottom line: Consistency beats perfect timing. Hit your daily protein goal and spread it through the day for best results.

Address

3301 C Street, Ste 1600
Sacramento, CA
95816

Opening Hours

Monday 8am - 5pm
Tuesday 8am - 5pm
Wednesday 8am - 5pm
Thursday 8am - 5pm
Friday 8am - 5pm

Telephone

+19167346805

Website

Alerts

Be the first to know and let us send you an email when UC Davis Sports Performance and Wellness posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share