Archive for the ‘performance’ Category

Manipulating The Glycemic Index Diet – The Winning Edge ???

Fitness, nutrition, performance, Recovery - Repair, strength | Posted by admin November 4th, 2009

A high-carbohydrate training diet is a must for optimum sports performance because it produces the biggest stores of muscle glycogen. Unlike the fat stores in the body, which can release almost unlimited amounts of fatty acids, the carbohydrate stores are small. They are fully depleted after two or three hours of strenuous exercise. This depletion of carbohydrate stores is called “hitting the wall.” The blood glucose concentration begins to decline at this point. If exercise continues as the same rate, blood glucose may drop to levels that interfere with brain function and cause disorientation and unconsciousness.

All else being equal, the eventual winner is the person with the largest stores of muscle glycogen. It is important to maximize your muscle glycogen stores by ingesting a high-carbohydrate training diet and by carb loading in the days prior to the competition.

There are times when low G.I. foods provide an advantage and times when high G.I. are better. For best performance a serious athlete needs to learn which foods have high and low G.I. factors and when to eat them. Understanding the glycemic index and making the best food choices can give you an advantage.

Low-GI Foods: Before the Event
Low-GI foods have been proven to extend endurance when eaten alone one or two hours before prolonged strenuous exercise. Low-GI foods are best eaten about two hours before the big event –so that the meal will have left the stomach but will remain in the small intestine, slowly releasing glucose energy, for hours afterwards. The slow rate and steady stream of glucose trickles into the bloodstream during the event. Most importantly, the extra glucose will still be available toward the end of the exercise, when muscle stores are running close to empty. In this way, low-GI foods increase endurance and prolong the time before exhaustion hits.

When a pre-event meal of lentils (low GI value) was compared with one of potatoes (high GI value), cyclists were able to continue cycling at high intensity (65 percent of their maximum capacity) for twenty minutes longer when the meal had a low G value. Their blood-glucose and insulin levels were still above fasting levels at the end of exercise, indicating that carbohydrates were continuing to be absorbed from the small intestine even after ninety minutes of strenuous exercise.

In any sport context, it’s critical to select low-GI foods that do not cause gastrointestinal discomfort (stomach cramps, etc.). Some low-GI foods, such as legumes that are high in fiber or ingestible sugars, may produce symptoms in people not use to eating large amounts of them. There are plenty of low-fiber, low-GI choices, including pasta, noodles, and Basmati rice.

High- GI Foods: During and After the Event
While the pre-event meal should have a low GI value, scientific evidence indicates that there are times when high-GI foods are preferable. This includes during the event, after the event, and after normal training sessions. This is because high-GI foods are absorbed faster and stimulate more insulin, the hormone responsible for getting glucose back into the muscles for either immediate or future use.

During the event
High-GI foods should be used during events lasting longer than ninety minutes. This form of carbohydrate is rapidly released into the bloodstream and ensures that glucose is available for oxidation in the muscle cells. Liquid foods are usually tolerated better than solid foods, for endurance racing for example, because they are emptied more quickly from the stomach. Sports drinks are ideal during the race because they replace water and electrolytes as well. If you feel hungry for something solid during a race, try jelly beans (GI value of 80) or another form of high-glucose candy. Consume 30 to 60 grams of carbohydrate per hour during the event.

After the event (recovery)
In some competitive sports, athletes compete on consecutive days, and glycogen stores need to be at their maximum each time. Here it is important to restock the glycogen store in the muscles as quickly as possible after each day’s events. High-GI foods are best in this situation. Muscles are more sensitive to glucose in the bloodstream in the first hour after exercise, so a concerted effort should be made to get as many high-GI foods in as soon as possible.

Suggested foods include most of the sports drinks which replace water and electrolyte losses, or high-GI rice (e.g., jasmine), breads, and breakfast cereals such as cornflakes or rice krispies. Potatoes cooked without fat are good choice too but their high satiety means it is hard to eat lots of them.

Carbohydrate Loading For Training & Understanding
Why This Is Important…

It’s not just your pre- and post-event meals that influence your performance. Very active people need to eat much larger amounts of carbohydrates than inactive people. Consuming a high-carbohydrate diet every day will help you reach peak performance. When athletes fail to consume adequate carbohydrates each day, muscle and liver glycogen stores eventually become depleted. Dr. Ted Costill at the University of Texas showed that the gradual and chronic depletion of stored glycogen may decrease endurance and exercise performance. Intense workouts two to three times a day draw heavily on the athlete’s muscle glycogen stores. Athletes on low-carbohydrate diet will not perform their best because muscle stores of fuel are low.
If the diet provides inadequate amounts of carbohydrate, the reduction in muscle glycogen will be critical. An athlete training heavily should consume about 500 to 800 grams of carbohydrate a day (about two to three times normal) to help prevent carbohydrate depletion. Typically, American adults consume between 200 to 250 grams of carbohydrates each day.

Could a High-GI Diet Be Harmful to Athletes?

By virtue of their high activity levels, athletes have optimal insulin sensitivity. When they eat high-carbohydrate, high-GI foods, blood glucose and insulin levels rise far less in them than in the average person. This also provides the athlete with a bonus by not exposing their bodies to dangerous levels of blood glucose which produce disease in sedentary, insulin resistant individuals.

Adapted from the Book: The New Glucose Revolution
Written by: Jennie Brand-Miller, PhD
Thomas M.S. Wolever, MD PhD
Stephen Colagiuri, MD
Kaye Foster-Powell, M Nutr & Diet

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Antioxidants for Athletes – Controls Oxidative Stress Damage

performance, Recovery - Repair | Posted by admin September 13th, 2009

Studies have shown that with vigorous exercise you body needs more antioxidant consumption to protect the body from free radical-induced oxidative stress & DNA damage. Endurance exercise can increase oxygen utilization from 10 to 20 times over the resting state. This greatly increases the generation of free radicals, prompting concern about enhanced damage to muscles and other tissues. The question that arises is how effectively can athletes defend against the increased free radicals resulting from exercise? Do athletes need to take extra antioxidants?

Free radical-induced oxidative stress is an inevitable consequence of prolonged exercise and results in tissue damage, excessive fatigue, delayed recovery and overtraining. On a microscopic level, oxidation generally entails molecules or atoms losing electrons. (Gaining electrons is called reduction.) The molecules or atoms that take these electrons are oxidizing agents. Free radicals are substances that can exist with missing electrons, making them readily able to donate or accept electrons and damage structures in cells. As such, they are highly reactive, binding with and destroying important cellular compounds. Most of the free radicals in your body are made during metabolic processes. More are added from the food you eat and environmental pollution.

Most of these free radicals contain oxygen molecules. As each cell makes energy in little structures called mitochondria, free radicals result. These oxidant by-products can damage DNA, proteins and lipids (fats). Consequently, toxic by-products of lipid peroxidation may cause cancer, inhibit enzyme activity and produce mutations in genetic material that make you age faster. Free radical damage to DNA can cause cells to mutate or die. Your body makes enzymes that can repair this damage and slow aging. But, over time, the amount of damage overwhelms the body’s ability to fix things. As cells grow older, their ability to patch up DNA diminishes and the rate of damage proceeds faster than repair. The result: We age and eventually die.

As an active athlete, your body is carrying out higher levels of oxidation to meet the extra energy requirement. This means that the coping strategies for minimizing the negative effects of free radicals will be taxed – sometimes beyond their limits. When this happens, large-scale muscle structures can be damaged; muscles can end up being overly contracted, sore, and less efficient at using energy. Red blood cells can become ‘leaky’, malformed and easily broken, which may lead to anemia.

To prevent free radical damage the body has a defense system of antioxidants. Antioxidants are molecules which can safely interact with free radicals and terminate the chain reaction before vital molecules are damaged. A study, published in the European Journal of Physiology, suggest that taking antioxidants, such as a mixture of vitamins C and E and beta-carotene, provides extra protection during strenuous exercise, and that maintaining adequate levels of antioxidants could decrease the risk of infection. A number of clinical studies have shown that taking a wide range of antioxidants can help to counter free radical damage in endurance athletes. Other studies have shown that taking nutritional antioxidant supplements reduce the risk of developing upper respiratory infections after prolonged exercise, such as running a marathon.

Some well known dietary antioxidants are vitamins A, C, E; ß-carotene, selenium and plant based antioxidants such as curcumin, quercetin, resveratrol and rutin. For example, Curcumin helps control inflammation and speed performance recovery. In addition, melatonin, DHEA and the amino acid compound glutathione may also prove of benefit. Additionally, selenium, a trace metal that is required for proper function of one of the body’s antioxidant enzyme systems, is sometimes included in this category. The body cannot manufacture many of these micronutrients so they must be supplied in the diet.

Athletes need to understand that their body requires a wide variety of antioxidants to deal with the many different types of free radicals that are released during energy production. Athletes need to ensure that they have an adequate intake of a wide variety of effective antioxidants to compromise free radical production.

Free radical-induced oxidative stress is an inevitable consequence of prolonged exercise and results in tissue damage, excessive fatigue, delayed recovery and overtraining Trained athletes appear to require higher intakes of antioxidants to defend against increased oxidative stress during exercise, which can be met through a diet rich in high antioxidant foods Athletes who want to achieve good results can look to their diets and dietary supplements to maintain good health and to improve post-event recovery. In addition they improve post event recovery and accelerate muscle repair – this is especially important for older athletes.

Suggestion: Bio-available curcurmin with selenium http://tinyurl.com/mzf25d

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Glutathione – Athletes Competitive Edge ?

performance, Recovery - Repair | Posted by admin August 26th, 2009

What is Glutathione?

Glutathione simply put is the “Master Antioxidant” in your body. Increasing glutathione levels will naturally increase your energy, detoxify your body and strengthen your immune system.

Research has shown that individuals that have low glutathione levels are susceptible to chronic illness including heart conditions, cancers, diabetes, seizures disorders, Alzheimer’s disease, and Parkinson’s disease to name a few. Our glutathione levels begin to decline at the age of 20 and do so at a rate of 8%-12% per decade.

Anti-Aging

Aging is the accumulation of changes in an organism overtime. Oxidation damage is now recognized as being the key feature of much of the aging processes that our bodies endure. The key to living better is to resist age related deterioration due to oxidation. Recent studies have shown that glutathione play a key role in reducing the oxidation process (antioxidant) and protecting our bodies against free radicals. Supplements that increase glutathione, may be a way for us to protect our bodies against the aging process.

Sports Enhancement

Many world-class athletes are discovering the importance of glutathione, which when maintained, gives them the edge over the competition. Increased glutathione levels provides athletes with increased strength and endurance, decreased recovery time from injury, less pain and fatigue and possibly an increase in muscle-promoting activities.

Athletes use glutathione for sports performance and recovery from their strenuous workouts. Up until very recently there was not a efficient way to get glutathione into our bodies other than intravenous (IV).

During workouts, athletes generate free radicals which in turn lead to muscle fatigue and poorer performance. Glutathione neutralizes these radicals and allows our bodies to recover faster.

Sports

Should Glutathione be a part of our exercise routine?

Free radicals are produced during normal cellular metabolism and increase when we exercise. These free radicals react within the cells by a process called oxidation and can result in inflammation to accumulate with our bodies. Overtime this inflammation accumulates within the cell and decreases the function of the cell and eventually leads to cellular death unless we have a way of reversing the process. To fight this cellular destruction our body uses an antioxidant, and the “Master Antioxidant” in the body is Glutathione.

Several studies have confirmed the beneficial effects of glutathione in protecting our bodies tissues from free radicals and exercise induced stress. Increasing Glutathione can increase energy, decrease recovery time and provide our cells with the tools so that they can function at an optimal level.

Ref: asktheRN.com

Bioavailable glutathione supplement option link here:

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Probiotics Combat Fatigue Problems in Athletes

Fitness, performance, Recovery - Repair | Posted by admin August 19th, 2009

Many athletes suffering from fatigue have an immune defect that can be reversed by taking probiotic supplements (which are believed to help fight illness by improving the balance of bacteria in the gut).

That’s the implication of a new study from Australia, which examined 27 well-trained recreational athletes, nine of whom had referred themselves to a medical sports clinic omplaining of fatigue, recurrent sore throats and impaired performance. The remaining 18 athletes served as a healthy ‘control’ group.

The fatigued athletes showed signs of reactivated infection with Epstein-Barr virus (EBV) – a very common virus that doesn’t normally cause symptoms. They also showed significant impairment in the function of their blood T-cells, which play an important role in the body’s immune decencies.

Review of the illness records of the fatigued athletes showed
features consistent with a syndrome of re-activated EBV infection compared with the healthy control athletes. The fatigued athletes had more frequent and protracted episodes of upper respiratory tract symptoms, usually linked to periods of intense training.

All the athletes took a four-week course of the probiotic supplement L acidophilus. At the end of the month the T-cell function of the fatigued athletes had climbed back up to the levels found in the healthy athletes. They also showed significantly reduced evidence of EBV infection. Encouragingly, the healthy athletes also showed signs of improved immune function after taking the probiotic supplement for a month.

The researchers have called for larger, more protracted studies to support their findings. But meanwhile they point out: ‘This is the first evidence of a T-cell defect in fatigued athletes, and of its reversal following probiotic therapy.’

Br J Sports Med 2006;40:351-354

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Resveratrol: A Key for High Performance: Health & Endurance . . .

Fitness, performance, Recovery - Repair | Posted by admin August 10th, 2009

A drug based on resveratrol, a phytonutrient found in red wine, may double exercise endurance, fight obesity and prolong life, according to a new study by French researchers.

Dr. Johan Auwerx and colleagues from the Institute of Genetics and Molecular and Cellular Biology in Illkirch, France, recently conducted an animal study to test the effects of high doses of resveratrol on exercise endurance in mice.

A typical laboratory mouse can run roughly one kilometer on a treadmill before it collapses from exhaustion. Auwerx supplemented a group of mice with up to 400 mg of resveratrol per kilo of body weight, and found that the mice were then able to run twice as far as the mice that were not supplemented. The resveratrol mice were also found to have energy-charged muscles and a lower heart rate, much like trained athletes.

Resveratrol makes you look like a trained athlete without the training, Auwerx said.

Auwerx believes that the results of his animal study published online in the journal Cell could be replicated in humans, based on the results of a Finnish study that analyzed the gene that is influenced by the resveratrol drug. Previous studies of mice have indicated that moderate-to-high doses of resveratrol can activate a genetic mechanism that protects against the degenerative diseases of aging, as well as prolong life span by up to 30 percent.

Auwerx believes resveratrol can help offset the negative health effects of high-fat diets which can lead to the onset of metabolic disorder and diabetes by increasing the number of mitochondria in the body’s muscle cells. Extra mitochondria, organelles that generate energy, were found to help mice burn more fat and remodel muscle fibers to more closely resemble those of trained athletes.

Though resveratrol is present in red wine and some other foods, the concentrations used in Auwerx’ study were much higher than could ever be obtained through red wine consumption.

More research on resveratrol is needed before possible drug therapies to combat obesity and diabetes-related disorders can be developed.

Ref: (NaturalNews)

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Proper Intake of Macronutrients & Micronutrients – Young Athletes

nutrition, performance | Posted by admin July 12th, 2009

Critical Micronutrients:
Current research and trends point to deficiencies in calcium, iron, folate, vitamin B6, and zinc for young athletes. The functions, risks of deficiency, and recommendations for each vital micronutrient follow.

Calcium
Proper intake of calcium is needed to support bone growth, increase bone mass, and aid in nerve impulses and muscle contraction. Poor calcium intake can lead to decreased bone mass and consequential increased risk for stress fractures and other bone-related injuries. Because a young athlete’s growing bones cannot handle as much stress as an adult’s mature bones, optimum bone health is critical; overuse and overtraining injuries are more apt to occur in a pediatric or adolescent athlete. To ensure proper bone health, keep in mind that the adequate intake of calcium for children aged 9 to 18 is 1,300 milligrams per day.

Iron
While iron is noted for its oxygen-carrying capacity, it is also a major player in the energy metabolism of carbohydrate, protein, and fats. For this reason, young athletes with iron-deficiency anemia may experience performance inhibition ranging from decreased work capacity to extreme fatigue, impaired immune function, and impaired cognitive reasoning. Because iron deficiency is one of the most common nutrient deficiencies in the world, it is imperative that professionals working with young athletes are aware of the athlete’s iron intake. On the other hand, it is important to note that iron toxicity is the most common cause of poisoning death in young children. If you want to avoid recommending a supplement, you can recommend food items that are high in iron, such as red meat and enriched cereals and grains, coupled with fruits and vegetables that are high in vitamin C, which aids in iron absorption.

B Vitamins
Both vitamin B6 (pyridoxine) and folate are members of the B-complex of vitamins and are critical components of energy metabolism and blood health. Both are critical for amino acid metabolism and good sources of each are enriched grain products and assorted animal products. Research differs on whether there are changes in folate and vitamin B6 levels during periods of heavy training. However, the conclusion is usually that exercise does not increase the requirements for these nutrients and the dietary reference intake should be followed. In general, a B-complex deficiency can lead to fatigue, muscle soreness, apathy, and loss of cognitive function.

Zinc
While an extreme zinc deficiency is uncommon in the United States, athletes are at risk due to poor consumption of foods rich in this mineral. Zinc plays a role in more than 300 enzymatic reactions in the body and is critical for wound healing, tissue growth and maintenance, and immune function. Various studies have shown that zinc status directly affects basal metabolic rate, thyroid hormone levels, and protein utilization; thus, zinc is critical to athletes. Dietary protein enhances zinc absorption, and athletes who are most at risk of a deficiency may be vegetarians or those who primarily eat a grain-based diet. With the myriad critical functions to which zinc is linked, consumption of adequate levels of zinc should be stressed.

Critical Macronutrients:
With an increase in energy expenditure comes a subsequent need for an increase in the intake of carbohydrate, protein, and fat. Current research and trends point to deficiencies in overall total energy and carbohydrate intake. Also of concern is deficient fluid intake and consequent altered hydration status of young athletes. The functions, risks of deficiency, and recommendations for each vital macronutrient follows.

Carbohydrate
In athletes, poor carbohydrate intake results in inadequate glycogen stores and premature fatigue, which not only compromises performance but also forces the body to rely on another source for fuel: protein. Glucose from carbohydrate sources is essential to most body functions during exercise. If glucose is not available for use as fuel during physical activity, the body will take from its protein stores for energy via gluconeogenesis. Because carbohydrate is the preferred fuel for athletic performance, approximately 55% of total daily calories should come from carbohydrate. The young athlete has the capacity to store carbohydrate in the form of glycogen, but this capacity is limited, so carbohydrate must be consumed daily. Carbohydrate needs are based on body weight and intensity of activity. The American Dietetic Association (ADA) has set the following recommendations for the young athlete:
• 3 to 5 grams of carbohydrate per kilogram for very light intensity training;
• 5 to 8 grams of carbohydrate per kilogram for moderate or heavy training;
• 8 to 9 grams of carbohydrate per kilogram for preevent loading (24 to 48 hours prior); and
• 1.7 grams of carbohydrate per kilogram for postevent refueling (within two to three hours).

Protein
Protein is an essential part of the young athlete’s diet, and the role of protein for youth includes building, maintaining, and repairing muscle and other body tissues. It should be noted that an adequate protein intake with inadequate caloric intake prohibits protein balance, even when the recommended daily allowance for protein is consumed. Therefore, it is critical that young athletes consume enough calories to maintain body weight. While adult endurance and strength athletes may need more protein per pound of body weight, additional protein needs for young athletes have not been specifically evaluated. However, the ADA has set the following recommendations:
• Athletes who have just begun a training program require 1 to 1.5 grams per kilogram per day of protein.
• Athletes participating in endurance sports require 1.2 to 1.4 grams per kilogram per day of protein.
• Athletes who restrict calories must be certain to consume adequate protein for muscle building and repair. A minimum of 1.4 grams per kilogram per day is recommended.
• Vegetarian and vegan athletes should be counseled to ensure that adequate intake of protein is consumed from plant sources.
• Consuming an overabundance of protein can lead to dehydration, weight gain, and increased calcium loss. This is critical to monitor as research shows that the population of young athletes is already at risk for calcium deficiency.

Fat
While carbohydrate is often spotlighted as the preferred fuel for sports, there are some bodies of research suggesting that lipid or fat may be the preferred fuel for children. This may be due to the higher rate of fat oxidation in children. As a major energy source, fat is essential for light- to moderate-intensity exercise and for endurance exercise. Below are some easy-to-follow guidelines for consumption of fats:
• While a low-fat diet can be followed, it is important that young athletes consume an average of 20% to 30% of calories from fat.
• Like adults, young athletes should aim to significantly lower the amount of saturated and trans fat in their diet. The focus should be on an intake of healthy fat from plant oils and soft margarines made with vegetable oils and on limiting the amounts of fried and processed foods.

Fluid
Maintaining fluid balance is critical for the young athlete. As rates of youth participation in endurance events climb, legitimate concerns about fluid status have arisen. Aside from the risk of heat-related illness, dehydration is strongly associated with fatigue during exercise. This risk is increased in certain environmental conditions such as high heat and humidity. Compared with adults, young athletes may be at a higher risk for altered fluid status for several reasons: Children experience greater heat stress and heat accumulation, and they have a greater ratio of surface area to body mass and absorb heat more readily. Signs of dehydration in children include dark urine, small urine volume, muscle cramps, reduced sweating, increased heart rate, headaches, and nausea. Specific recommendations for fluid consumption are as follows:
• Child and adolescent athletes should aim to replenish lost hydration stores during and after an event. This can be done by weighing the athlete before and after an event and replacing fluids lost (16 to 24 ounces for every pound lost).
• For activities lasting less than 60 minutes, select water for hydration.
• For activities lasting more than 60 minutes, select sports beverages for hydration, electrolytes, and energy from carbohydrate. Select a beverage that provides 6% to 8% carbohydrate.
• Lastly, be aware that children do not instinctively drink enough fluids to replace lost stores and thirst does not always indicate when the body is in need of more fluids.

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Importance of Magnesium – Especially for Athletes

Fitness, nutrition, performance | Posted by admin June 19th, 2009

Most people are aware of the importance of getting enough calcium, which remains a widespread problem. Most people don’t know there are other common micronutrient deficiencies that need to be addressed. Magnesium is one of those important micronutrients that doesn’t seem to get much attention, but plays a huge role in the body promoting health & performance.

Unfortunately the diets of all Americans are likely to be deficient and they don’t even know it. Sources estimate that nearly 70 percent of Americans get inadequate doses of magnesium every day and do not consume the daily recommended amounts of Magnesium. Studies have also shown food alone can’t meet the minimal Recommended Daily Allowances (RDA) micronutrient requirements for preventing nutrient-deficiency diseases. For several years experts have suggested that the availability of magnesium in the soil has significantly decreased and it is difficult to get the amount of magnesium needed to function at an optimal level. This, in combination with diets low in whole grains and fresh fruits and vegetables, has led to a general deficiency in the population.

Magnesium is used for more than 300 bodily functions and assists in energy production, maintains healthy bone density and aids the electrical conduction of the heart. Magnesium belongs in a category of minerals called electrolytes because they conduct electrical signals in the body. It is needed in energy metabolism, glucose utilization, protein synthesis, fatty acid synthesis and breakdown, muscle contraction, all ATPase functions, for almost all hormonal reactions, and in the maintenance of cellular ionic balance. It is found in all of the body’s cells, although it is mostly concentrated in the bones, muscles, and soft tissues. Magnesium also affects calcium’s role in homeostasis through two mechanisms.

Magnesium deficiency results in altered cardiovascular function, including electrocardiographic abnormalities, impaired carbohydrate metabolism, with insulin resistance and decreased insulin secretion, and high blood pressure. Even a mild deficiency causes sensitiveness to noise, nervousness, irritability, mental depression, confusion, twitching, trembling, apprehension, insomnia, muscle weakness and cramps in the toes, feet, legs, or fingers.

In active adults and athletes low magnesium levels can acutely contribute to early fatigue, nausea, muscle cramps & an irregular heartbeat during exercise. Magnesium as well as zinc, chromium and selenium are excreted in the sweat or as part of the process of metabolic acceleration. Heavy sweat loss can interfere with the important functions for which magnesium and other electrolytes are responsible. Also, the rate of magnesium loss is increased in conditions of high humidity and high temperature. An important consideration for athletes is the rate of magnesium loss that occurs during heavy physical activity. Heavy exercise makes you lose magnesium in the urine and scientific evidence suggests this is why long distance runners may suddenly drop dead with heart arrhythmias.

In a very tightly controlled three-month US study carried out last year, the effects of magnesium depletion on exercise performance in 10 women were observed. In the first month, the women received a magnesium-deficient diet (112mgs per day), which was supplemented with 200mgs per day of magnesium to bring the total magnesium content up to the RDA of 310mgs per day. In the second month, the supplement was withdrawn to make the diet magnesium-deficient, but in the third month it was reintroduced to replenish magnesium levels.

At the end of each month, the women were asked to cycle at increasing intensities until they reached 80% of their maximum heart rate, at which time a large number of measurements were taken, including blood tests, ECG and respiratory gas analysis.

The researchers found that, for a given workload, peak oxygen uptake, total and cumulative net oxygen utilization and heart rate all increased significantly during the period of magnesium restriction, with the amount of the increase directly related to the extent of magnesium depletion. In plain English, a magnesium deficiency reduced metabolic efficiency, increasing the oxygen consumption and heart rate required to perform work – exactly what an athlete doesn’t want!

No serious athlete or trainer can afford to overlook the benefits that magnesium brings to athletic performance and the recovery process. Research suggests that even a small shortfall in magnesium can lead to greatly reduced performance and stamina. Many athletic medical specialists believe that magnesium is the single most important mineral to sports nutrition. Not only does it help optimize an athlete’s performance, but it speeds up recovery from fatigue and injuries.

Optimal muscle contraction and relaxation is the foundation of an athlete’s performance. Proper magnesium levels are required for muscles to relax fully following a contraction. Some doctors believe that injuries to hamstring muscles can be partially avoided through intake of magnesium and stated that a shortened hamstring is a result of lack of available magnesium.

The first step is to eat more magnesium rich foods, especially beans, nuts and vegetables. The more active a person is the greater the need to make sure there is a variety of balanced micronutrient-enriched foods into their diet. The challenge is to eat large amounts of magnesium-rich foods on a consistent basis. Often this proves difficult and unrealistic, as an athlete’s requirement of magnesium intake far surpasses that of an average person. Micronutrient supplementation still may be needed to be incorporated into their wellness program as a preventative protocol for preventing these observed deficiencies.

Another important step is to have your levels checked. The residual level of magnesium in the cells is what’s important. The body does all it can to keep the blood levels normal, so if there is a body deficit, it will be found within the cells. Work with a practitioner that will check your RBC-magnesium level (the level of magnesium in red blood cells) or provide an FIA (functional intracellular analysis) for your body’s residual nutrient levels that will benchmark your cell level status to find the amount of supplements needed to achieve normal levels. Recommended intake for endurance athletes is 500 to 800 mg daily.

There is virtually no one that cannot benefit greatly from increasing daily magnesium intake. In terms of health and longevity magnesium is essential. For the professional athlete it means the difference between winning and losing, and in some cases, living and dying.

Suggest: Isotonic Nutraceutical Calcium Complete with Magnesium & Vitamin D3 daily –http://tinyurl.com/25w6hez

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Genetics And Performance

performance | Posted by admin June 12th, 2009

Genetics shape us in many ways including our potential to excel in sports. Training, diet, and other factors play a large role in developing our potential, but our genes may also limit performance. You may have the genetic potential for being a champion athlete, but if you live a lifestyle of overeating and no exercise you are unlikely to achieve that potential. On the other hand, someone with limited genetic potential can find ways to compensate and become a solid performer.

Genetics have a large influence over strength, muscle size and muscle fiber composition (fast or slow twitch), anaerobic Threshold, lung capacity, flexibility, and, to some extent, endurance.

One major limitation for endurance athletes is cardiac capacity, or the heart’s ability to deliver enough oxygen (via the bloodstream) to the working skeletal muscles. This, too, is largely determined by genetics.

The other limitation for endurance athletes is the muscles’ ability to effectively use the oxygen and create ATP (adenosine triphosphate), the fuel that allows muscular contraction and movement. The efficiency of this process is measured by something called VO2 max (maximum volume of oxygen).

How Genetics Influence Response to Training
Your genes may also determine how your body responds to training, diet and other external factors.

Research on aerobic endurance shows that some people respond more to training than others. So even if you have a low genetic potential for endurance, you may respond well to training and develop your potential more completely than someone with genetic ‘talent’ who doesn’t respond to training.

Training also increases cardiac efficiency, but the extent of this increase may depend upon genetics. Genetically gifted athletes will have a much greater response to training and will have a large increase in the number of mitochondria in cells. (The mitochondria are organelles in cells that produce the ATP, so the more mitochondria a person has, and the more efficient they are.)

Other Factors That Affect Performance
Characteristics that genetics have less influence over include balance, agility, reaction time and accuracy.

Nutrition also affects performance. This is clear when even the most highly-trained and gifted athlete bonks during an event. Bonking is usually related to running out of glycogen. Athletes can avoid this either by ‘teaching’ the body to burn fat when glycogen stores decrease, or replenishing the body with nutrition during an event.

Mental Skills Training
Practicing mental skills training (including good judgment, learning the tactics and strategies of your sport, and using the right equipment) is another critical component of success that has nothing to do with genetics.

While it is more likely that elite athletes are blessed with great genetics and a great training routine, even recreational athletes can make the most of their ability through optimal conditioning, good nutrition and a positive mental attitude.

By Elizabeth Quinn, at About.com: Sports Medicine

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Nutrition – Athletic Performance – Enhances Injury Recovery

nutrition, performance | Posted by admin May 8th, 2009

Scholastic, professional, and recreational athletes may be surprised to learn that nutrition can play a major role in enhancing both performance and the healing of sports injuries.

While ice packs, bandages, rest, and physical therapy are significant in both the short and long-term treatment of injuries such as sprains, strains, cuts and bruises, swelling, and broken bones, researchers are discovering that what an athlete consumes after injury and during the treatment phase can either promote recovery or sometimes delay healing.

The nutrition can not only affect injury rehabilitation positively or negatively, but also aid or hinder the recovery of general and / or chronic muscle or joint soreness following intense exercise workouts, practices, and games. Anti-inflammatory foods and beverages can contribute to the healing of sports injuries are also excellent for post workout / post practice / post game muscle and joint recovery.

The following foods and beverages that have anti-inflammatory qualities and may even accelerate recovery from sports-related or non-athletic injuries:

Grapes, blueberries, strawberries, oranges, kiwis, olive oil, celery, ginger, garlic, curry powder, eggplant, nuts, tuna, salmon, mackerel, black and green tea, and red wine and beer (only when consumed in moderation with food and no more than two alcoholic drinks per day).
Foods rich in vitamin C (citrus fruits, strawberries, kiwis, peppers) and vitamin E (nuts, olive oil) have anti-inflammatory effects. Omega-3 rich fish oil and fatty salt-water fish (salmon, tuna, mackerel) also fight inflammation, besides the wide-spread publicity in recent years of such fish benefiting both heart and brain health.

Another food that has been shown to reduce inflammation is the herb turmeric which is an even better anti-inflammatory than cortisone, one of the most powerful of the steroids.”

Curcumin is found in curry powder, another anti-inflammatory source. Athletes and non-athletes alike who experience chronic shoulder, back and knee pain, for example, may take note of curcumin’s powerful role in easing inflammation.

Another wonderful anti-inflammatory food is eggplant which “contains the important mineral potassium, as well as phytochemicals that have antihistaminic, anti-inflammatory and antioxidant qualities.”

To reduce inflammation, athletes and non-athletes must focus on the #1 beverage: drink ample amounts of plain water in practices and games, both in solid form (when ice packs are applied immediately following an injury to prevent inflammation such as swelling) and in liquid form to hasten recovery during injury rehabilitation as well as help heal chronic joint and back pain.

While water might be king beverage on and off the athletic field, athletes and non-athletes should take advantage of the possible anti-inflammatory capacity of another bodybuilding beverage: milk.
Athletes and non-athletes should also monitor their protein intake and note that high-protein diets boost inflammation.

Another area in which nutrition affects inflammation is overeating or consuming excess calories contributing to either obesity or simply becoming overweight with more body fat than lean muscle.
In general, what an athlete consumes in the hours, days and weeks following an injury may indeed determine how fast he or she returns to action. Some foods and beverages can prevent or reduce inflammation, thus speeding the healing process.

To help the athlete on a quicker road to recovery, some simple anti-inflammatory meals may be just what the doctor ordered.

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Vitamin B Deficiency & Poor Athletic Performance Linked

Fitness, performance | Posted by admin April 26th, 2009

Active individuals lacking in B-vitamins – including college athletes and other elite competitors — may perform worse during high-intensity exercise and have a decreased ability to repair and build muscle than counterparts with nutrient-rich diets, according to recent Oregon State University research published in the International Journal of Sport Nutrition and Exercise Metabolism.

The B-vitamins include thiamin, riboflavin, vitamin B-6, B-12 and folate. These micronutrients are necessary during the body’s process for converting proteins and sugars into energy, and are used during the production and repair of cells, including red blood cells. For active individuals a marginal deficiency in the nutrients may impact the body’s ability to repair itself, operate efficiently and fight disease. The stress on the body’s energy producing pathways during exercise, the changes in the body’s tissues resulting from training, an increase in the loss of nutrients in sweat, urine and feces during and after strenuous activity and the additional nutrients needed to repair and maintain higher levels of lean tissue mass present in some athletes and individuals may all affect an individual’s B-vitamin requirements.

“Many athletes, especially young athletes involved in highly competitive sports, do not realize the impact their diets have on their performance. By the time they reach adulthood they can have seriously jeopardized their abilities and their long-term health.”

Current national B-vitamin recommendations for active individuals may be inadequate, and athletes who follow the recommended daily allowances set by the U.S. government may be receiving lower amounts of nutrients than their bodies need. Athletes who restrict calories or limit food groups like dairy or meat have an increased chance of deficiency. Such athletes are often concerned about maintaining a low body weight for sports like gymnastics and wrestling.

The B-vitamins are in whole and enriched grains, dark green vegetables, nuts, and many animal and dairy products. It is suggested athletes and individuals with poor or restricted diets consider taking a multivitamin or mineral supplement.

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Article adapted from original press release by Medical News Today

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