Posts Tagged ‘exercise’

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

distance runners, Fitness, nutrition, performance, Recovery - Repair, strength | Posted by admin September 13th, 2015

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

Nutrition & Sports: The Keys to Optimal Performance

performance, Recovery - Repair, strength | Posted by admin January 19th, 2015

All athletes strive to compete at the top of their game but, unbeknownst to many of them, their performance relies on their nutritional status.  Athletes with inadequate diets and unaware of  their specific metabolic rates may have insufficient fuel for workouts, nutrient deficiencies that can lead to illness or fatigue, a decrement in bone growth and maintenance, and may not reach their potential for muscle growth. All of these will be reflected in their performance, regardless of their determination.

Despite this recognition young athletes need to pay greater attention to their fuel consumption, recent research suggests that many youths struggle with energy balance, experiencing an energy deficit or surplus. We are all too familiar with this energy surplus, known as overweight or obesity, but that crisis is not the focus here.  The concern is many young athletes require greater amounts of nutrients but remain uninformed or unconcerned about their nutrition needs or simply feel powerless to improve their nutritional status. Young athletes need help to overcome these problems.

The number of young athletes in the United States is increasing and estimates are that approximately 30 to 45 million youths aged 6 to 18 participate in some form of athletics. These young athletes turn to coaches, parents, teammates, and health professionals for nutrition guidance. They can guide athletes to be leaner, stronger, and able to withstand the rigors of training and competition. They can offer superior advice because they are more cognizant of research findings and are equipped with clinical and counseling skills to aid in a young athlete’s quest for improvement. By helping athletes improve their diet, they can eliminate obstacles to better health and nutrition and thereby help athletes push their limits and reach their full potential.

Nutrition professionals can aid young athletes in their quest for victory by recognizing that children and adolescents generally need more calories and protein per pound of body weight than many adults. It is a well-known fact that children need this extra energy to grow, fully develop, and thrive. Nutrient needs further elevate and reach their peak during adolescence. Potential differences in nutrition needs between a typical child or adolescent and an athletic child or adolescent likely exist.  Not all nutitional needs and metabolic rates are alike.  New studies of energy balance in young athletes have been published, and conservative recommendations have been made. But self-reported diet records of young athletes often indicate that intake of energy, carbohydrate, and select micronutrients may be below recommended levels. They must be aware that these deficiencies exist and are especially apparent in athletes involved in sports that focus on body composition and appearance, but lack awareness for influences on strength and endurance.

Residual nutritional levels of macro & micronutrients can now be measured by new science based technology.  Measurements are based on an individual’s residual levels measured at the cellular level where cell replications occur and these data are compared in a moving average data base of more than 500,000 others.  This results in comparing and documenting an individuals residual storage levels inside their body. Adjustments in nutrition and supplementation can be made on an individual’s real needs based on their metabolic rates instead of assuming all athletes burn at the same rate. Welcome to the next generation of athletic training by benchmarking and addressing nutritional deficiences for optimizing training & performance.

Contact for us for details…

Decrease Oxidative Stress Naturally in Healthy Older Men and Women?

anti-aging, disease, Free Radicals, nutrition, Recovery - Repair | Posted by admin November 8th, 2013

Compared with young adults, older adults have significantly impaired capacities to resist oxidative damage when faced with acute stress such as ischemia/reperfusion. This impairment likely contributes to increased morbidity and mortality in older adults in response to acute trauma, infections, and the susceptibility to diseases such as atherosclerosis, cancer, diabetes, and Alzheimer’s disease.  Consumption of foods high in polyphenols, particularly anthocyanins, have been associated with improved health, but the mechanisms contributing to these salutary effects remain to be fully established.

A study tested the hypothesis that consumption of tart cherry juice containing high levels of anthocyanins improves the capacity of older adults to resist oxidative damage during acute oxidative stress. In a double-blind, placebo-controlled, crossover design, data suggests that consumption of tart cherry juice improves antioxidant defenses in vivo in older adults as shown by an increased capacity to constrain an oxidative challenge and reduced oxidative damage to nucleic acids.

Oxidative stress, defined as an imbalance between the rate of formation and the rate of clearance of reactive oxygen and nitrogen species (RONS), is thought to be a key mechanism in the aging process and in a variety of age-related chronic diseases, including atherosclerosis, cancer, diabetes, and Alzheimer’s disease.

Research has recently shown that healthy older adults have an impaired capacity to resist oxidative damage after exposure to an acute stress compared with young adults.  This impairment may account for the greater morbidity and mortality of older adults compared with young adults during trauma, infections, or surgery, as well as their increased susceptibility to cardiovascular and neurodegenerative disease.   Acute stress increases production of reactive oxygen species and frequently occurs in acute events that afflict older adults such as trauma, cardiovascular disease, and surgery.

The antioxidative capacity of older adults appears to be sufficient to maintain homeostasis in non-stressed conditions, but insufficient to cope with a substantial oxidative challenge. Therefore, identifying interventions that improve resistance to oxidative damage during an acute challenge might be of great potential value in decreasing morbidity and mortality in older adults, even if these interventions do not affect basal levels of oxidation.

It has been proposed that the antioxidant activities of fruits and vegetables come from the additive and synergistic effects of their phytonutrients and that isolated dietary supplements do not exhibit these same benefits.  Therefore, an intervention that would provide a natural blend of phytonutrients lead to Tart cherries which have high levels of antioxidants in the form of phenolic compounds and anthocyanins.  Diets rich in polyphenols, especially anthocyanins, have been shown to increase resistance to oxidation in research models.

Because anthocyanins can activate xenobiotic responses, including expression of a plethora of antioxidant response genes, it is hypothesized that increasing the dietary intake of diverse antioxidants, such as those contained in tart cherry juice, would increase resistance to oxidative damage after an acute stress, an effect that could potentially dramatically improve resistance to morbidity and mortality in older adults.

The conclusion of the data from a placebo-controlled, crossover study demonstrated that a dietary antioxidant intervention through consumption of tart cherry juice improves antioxidant defenses in vivo in older adults as shown by an increased capacity to resist oxidative damage after an acute stress and reduced oxidative damage to nucleic acids. The results also highlighted the observation that various markers of oxidative damage may reflect different mechanisms of resistance to oxidative damage.

 

References:   The Journal of Nutritionhttp://jn.nutrition.org
published online August 19, 2009; doi:10.3945/jn.109.111716
research study conducted –
Kronos Longevity Research Institute, Phoenix, AZ; 5Kronos Science Laboratory, Phoenix, AZ 85016; and Vanderbilt University School of Medicine, Nashville, TN 37232

Immune System Response, Exercise and Inflammation

anti-aging, disease, Fitness, nutrition, obesity, Recovery - Repair | Posted by admin December 17th, 2012

Exercise can help boost the body’s immune system. Physical activity can actually produce an inflammatory response, leading to chronic inflammation?

Like other stressors in our lives—allergic reactions, lack of sleep, emotional duress, poor nutritional intake and excess body fat—exercise can directly affect the body’s complex immune system and produce a cascading effect of inflammatory responses.

Inflammation occurs at the peak of the immune response when conditions such as fever trigger the body to increase blood flow and bring in specialized immune cells to help repair and remove damaged tissues.

An acute (short-term) response to internal and external invaders is the basis of a successful immune system. However, when inflammatory stressors become chronic (long-term) and accumulate, trouble begins.

The immune system is divided into two types of responses: natural and specific. The natural response is an all-purpose first line of defense comprising cells that identify and attack a number of different invaders in a short time frame. White blood cells and other cells devour invading pathogens and initiate inflammation by releasing toxic substances that damage and then consume the invader or damaged tissue.

The second component of the immune system, the specific response, is far more complex and mostly beyond the scope of this discussion. Simply put, the specific response recognizes a specific invader, like bacteria or an allergen, and then mounts a defense against it.

This intricate protective mechanism helps maintain the biochemical balance in the body that maintains health or promotes healing. Many body systems must remain balanced for homeostasis to occur. One important example is the endocrine system, which controls much of the body’s regulating hormones, the body’s pH, body temperature and chemicals in the bloodstream, all of which are delicately balanced and vulnerable if altered for a significant length of time.

Physical & Mental Stressors

It should be noted that the immune system is well designed to handle such physical stressors as microbes, sprained ankles and hay fever. What is not clear, however, is how the immune system reacts to the accumulation of other physical stressors—poor nutrition, lack of sleep, food allergies or sensitivities, postural and joint misalignment and foreign substances.

Additionally, behavioral scientists have been examining the effect of mental and emotional stressors. Significant research has indicated that mental stressors provide as great a challenge to homeostasis as physical conditions like influenza or muscle tears.

The term allostatic load refers to the method by which the body adjusts to the combined effect of many physical and mental stressors. A high allostatic load is essentially an overload of those different stressors, creating what one researcher dubbed “a cascade of cause and effect”.

The connecting factor among physical, emotional and mental stressors occurs in an area of the brain known as the HPA axis. Consisting of the hypothalamus, pituitary gland and adrenal gland, the HPA axis serves as the body’s emergency alert system that responds to a variety of stressors by releasing hormones, such as epinephrine and norepinephrine, which prepare different body systems for action. The HPA axis also releases growth hormone (GH) and cortisol; GH helps repair tissue and promotes growth, whereas cortisol fuels the body by maintaining proper glucose and fatty acid levels.

When faced with a lot of different stressors (i.e., a high allostatic load), the intricately tuned immune system can get caught in a stress hormone–inflammation loop. Hormones are released at higher than normal levels, leading to an increase in pro-inflammatory cytokines, which, in a vicious circle, then re-stimulates the HPA axis. Cortisol levels also increase and alter the immune/ inflammation system, resulting in higher levels of inflammatory factors in the body.

Exercise & Inflammation

So how do the immune system, HPA axis and stress response all fit into the exercise and fitness equation? Exercise is a physical stressor, and the exercise stress response follows similar inflammatory physiological pathways to those activated by other physical and mental stimuli.

In fact, the response to exercise is so parallel that exercise scientists borrowed the phrase general adaptation syndrome (GAS) from Hans Selye, a behavioral scientist who pioneered much of the early extensive research on the stress response. According to Selye, stress causes a temporary decrease in function, followed by an adaptation that improves function. In order for us to improve our health, fitness or athletic ability, it is necessary to increase our efforts to fatigue-level intensities and then recover and refuel.

During exercise, the primary hormones that get released are

  • epinephrine (to increase heart rate and blood flow to the muscles)
  • norepinephrine (to raise blood pressure)
  • cortisol (to mobilize fuel sources and lower any inflammation)
  • growth hormone and glucagons (to protect blood glucose and mobilize other energy sources for fuel)

These hormones are the same as those secreted when the body is reacting to mental and emotional stressors.

If the exercise session was designed to elicit higher levels of strength or conditioning, some degree of muscle damage occurred, calling upon the immune system to respond in a number of ways, including an inflammatory response to help muscle repair. While this process promotes muscle regeneration, it can also slow the body’s ability to repair muscle tissue.

Contributing Factors for Inflammation

Many factors play a significant role in increasing body inflammation, including physical imbalances, diet, allergies, sleep deprivation, excess weight and age.

Physical Conditions. Postural and joint mal-alignments play a major role in inflammatory conditions. Exercisers who spend long periods of time sitting each day are especially vulnerable when performing certain upright movements that can create excessive friction in joint complexes. Excessive shoulder internal rotation, thoracic flexion and hip external rotation are classic seated mal-alignment issues that result in pain or damage to areas that then become inflamed.

Poor Diet. One huge contributing factor to inflammation is the Western convenience/comfort food diet, which is high in saturated and trans fats, simple carbohydrates and animal proteins. The American Dietetic Association (ADA) urges Americans to reduce their consumption of saturated and trans fatty acids to diminish risk factors for inflammation-based disorders such as cancer, cardiovascular disease, cerebral infarction and other immune disorders.. Food allergies and sensitivities also contribute to inflammation. The most common food allergies involve wheat gluten, nuts or shellfish. While less severe than allergies, food sensitivities can produce subtle inflammatory reactions to common trigger foods; for example, products made with dairy, corn, soy, wheat, sugar and nuts

Other Allergens. In addition to food, allergens such as chemicals, dust, mold or pollens can cause the body’s immune system to release chemical neurotransmitters called histamines, which trigger an inflammatory process in the blood vessels. The allergic reaction can be slight (e.g., itchy skin, runny nose) or far more serious (e.g., blood pressure drop, swelling, shortness of breath). Environmental pollutants, cleaning products and noise can also increase inflammation.

Sleep Deprivation. Lack of sleep is associated with inflammation. Sleep is a time for the body to recover and repair both mentally and physically. That’s why sleep experts recommend getting 7–9 hours nightly to function optimally. Studies indicate that this time period is critical for biochemical balance in substances like GH and cortisol.

Excess Weight. Biochemical imbalances have also been linked to inflammation caused by excess intra-abdominal fat. Beyond a certain level, excessive intra-abdominal fat produces a cortisol response, which tells the body to store fat; this begins a never-ending feedback loop.

Advanced Age. Another contributing factor is age. As we age, interleukin levels increase dramatically, which plays a role in the development of many diseases of aging, including heart disease, osteoporosis, Alzheimer’s disease and other cognitive impairment diseases.

Tailoring Exercise Programs

Research indicates that high-intensity (> 70% of maximal effort) exercise sessions lasting longer than 20–30 minutes or low-intensity (< 50%–70%) efforts lasting longer than 75 minutes can flood the body with stress and inflammation biochemical markers, initiating a cascading response. It therefore makes sense to devise a workout that stays within those time and intensity parameters.

Moderate exercise at lower intensities is the better course. Moderate exercise efforts for up to 60 minutes can actually reduce inflammatory markers, increase positive neurotransmitters (e.g., serotonin and endorphins) and improve brain chemistry. Moderate intensities also stimulate the growth of new brain cells, neurons and capillary growth to muscles and neurons.

According to most studies, exercising under the 70% effort level seems to be the baseline for reducing inflammation and stress hormone levels These reduced efforts should be combined with exercise programming design that includes myofascial release, flexibility training and corrective exercise. This type of program can help relieve stress, improve joint alignment and muscle activation and reduce the inflammatory response.

Mental Element

It is perfectly acceptable to give less of an effort and work at lower intensities during times of high stress. High-intensity, long-duration workouts are counterproductive if performed during a time of high demands and increased stress in other areas of life.

Managing the hormonal component of exercise can actually help produce gains. The outdated “no pain, no gain” approach can be detrimental to health because at best it stimulates the body to retain body fat or lose muscle mass and at worst it creates a chronic state of injury and illness.

Inflammation also supports the healing power of 7–8 hours of sleep. Sleep is critical to maintaining biochemical homeostasis. The primary function of sleep is to give the body and the mind some restorative time to help decrease systematic inflammation.

Proactive Anti-Inflammatory Strategy

Several proactive anti-inflammatory nutrition strategies that are fairly simple. For example, research has shown that inflammation can be prevented or reduced by the following:

  • adding more fruits and vegetables to the diet
  • reducing intake of trans fats and saturated fats
  • increasing intake of omega-3 fats (found in fish oils, olive oil, avocados and walnuts)
  • reducing intake of simple carbs and animal protein

Some herbs and other phytochemicals have been shown to significantly reduce inflammation in the body. For example, an active component in the herb turmeric called curcumin has been studied extensively for its ability to inhibit cancer cell growth. Ginger has exhibited the same properties. Some dietary supplements combine tumeric, ginger, rosemary, basil and other herbs to create a potent natural anti-inflammatory with no known side effects. Studies have found that this specific combination is as effective as some pharmaceutical compounds at stemming inflammation.

NSAIDs work to inhibit hormones in the body called prostaglandins, which are vital to many physiological processes but specifically cause the sensation of pain as a protective mechanism. Because these hormones are important in gastric function and because NSAIDs eliminate all prostaglandin activity, gastric distress can be a side effect. Newer studies are finding that instead of speeding recovery from muscular injury, ingestion of traditional NSAIDs may actually slow the process for several days as protein synthesis (tissue healing) is delayed.

Common types of traditional NSAIDs include aspirin, ibuprofen, naproxen, ketoprofen and indomethacin. It should be noted that while acetaminophen (Tylenol™) is classified as an NSAID, it exhibits little or no anti-inflammatory effects despite its analgesic properties.

Reference:   IDEA Health & Fitness Association     http://www.ideafit.com

Glutathione: Levels for Health, Strength & Optimal Performance

anti-aging, Fitness, Free Radicals, nutrition, performance, Recovery - Repair | Posted by admin March 30th, 2011

Glutathione is the master anti-oxidant in the body which supports health, enhances tissue and muscle repair,increases strength & endurance and slows the aging of cells.

What can reducing the oxidative process on the body mean for the athlete?

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. 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. Recent research indicates that the body has a natural tendency toward many degenerative diseases and aging itself. Some believe how well the body can protect itself from damage and recover from oxidative damage can be determined by measuring the intracellular stores of Glutathione.

Dietary Choices are the Key

Tumeric:

Scientists have long been aware of the wide array of health benefits from the Indian spice turmeric, which is a source of the active phytochemical curcumin. This bioactive substance of Turmeric (Curcuma Longa) contains “Curcuminoids” and Curcumin is the most important molecule. Research has shown its tremendous health benefit. Antioxidants have received increased attention, and it’s important to know what nutrients are antioxidants, and information about them. One such nutrient is curcumin.  Curcumin is a natural extract from the spice turmeric. Turmeric is derived from the plant Curcuma Longa, a member of the ginger family. Curcumin is employed mostly as an antioxidant; though it was traditionally used to promote stomach and joint comfort. The immune-balancing activity of curcumin has been demonstrated through multiple mechanisms to support normal COX-2 and NF-KappaB levels in the body. The neuroprotective properties of curcumin are among the most studied. Curcumin has been designated as a ‘strong candidate’ for the promotion of neurological health and cognitive function. Curcumin can cross the blood-brain barrier and support the normal uptake of amyloid-beta in the brain. This supports the brain’s memory and learning abilities as we age. Another neuroprotective property of curcumin is its ability to promote normal levels of glutathione, superoxide dismutase and catalase in the brain. This can help to maintain the health of neurological tissues. Curcumin supports the normal production of Phase II liver detoxification enzymes, including glutathione synthase, heme-oxygenase and catalase. The liver plays several roles in detoxification: it filters the blood to remove large toxins, synthesizes and secretes bile full of cholesterol and other fat-soluble toxins, and enzymatically disassembles unwanted chemicals. This enzymatic process usually occurs in two steps referred to as phase I and phase II. They promote the body’s natural enzyme antioxidant defense systems and function as a powerful indirect antioxidant. These enzymes promote the body’s normal metabolism of harmful chemicals such as heavy metals, toxins and pollutants into less reactive molecules. Curcumin has also been shown to promote normal hepatic tissue repair.

Broccoli:

The health benefits and protective properties of broccoli and other cruciferous vegetables have been well documented over the past 25 years. Broccoli is a potent source of sulphoraphane glucosinolates. Sulforaphanes support the normal production of Phase II liver detoxification enzymes, including glutathione synthase, heme-oxygenase and catalase. Sulphoraphanes promote the body’s natural enzyme antioxidant defense systems and function as a powerful indirect antioxidant. Sulphoraphanes work to support gene transcription, which is the process by which genetic information is copied from DNA to RNA, resulting in a specific protein formation. Conclusively, sulphoraphanes work to support the body’s natural defense systems and to maintain elevated levels of glutathione.

Glutathione is the master antioxidant of the body. It is an important chemical that acts as a powerful antioxidant to preserve and protect the brain and other body tissues by protecting them from the damage of free radicals. It also acts to recycle vitamin C & E which also reduce free radicals. Since glutathione cannot be absorbed intact orally due to gastrointestinal degradation, sulphoraphanes may be the most effective way to increase endogenous glutathione concentration.

Selenium:

Selenium is a required cofactor for selenoproteins such as glutathione peroxidase.  Selenomethionine is incorporated directly into proteins because selenomethionine cannot be distinguished from methionine during the translation of mRNA into protein. This serves as a storage form of selenium and is liberated upon protein catabolism. Selenium accumulates in the prostate, promoting the health of the prostate. Selenium supports immune function by promoting normal growth and development of T helper cells.  Selenium is naturally found in walnuts, brazil nuts, seafood, tuna, beef, spaghetti, turkey, eggs, oatmeal, rice, noodles and several types of cheese.

Water: How much needed for health & optimal athletic performance?

Fitness, nutrition, performance, Recovery - Repair | Posted by admin June 27th, 2010

Water is absolutely critical to our body which comprises about 75% water; the brain has 85%, blood 90%, lungs 90%, muscles 75%, kidney 82% and even bones has 22%.  Basically, we are made of water!

Water dissolves the many valuable nutrients, minerals, and chemicals in the biological processes and transports them to different parts of our body. The carbohydrates and proteins that our bodies use as food are metabolized and transported by water in the bloodstream. Water is just as important in the transport of waste and toxins out of our bodies. Without the replenishment of fresh water, our body will fail to function, start to waste away, and finally collapse. An adult loses about 2.5 liters water every day through perspiration, breathing, and elimination (urine and feces), and when the body loses 5% of its total water volume, symptoms of dehydration such as thirst, reduced mental concentration, blurred vision, muscle cramps, unexplained tiredness, irritation, dark urine, will begin to show up.

The consequence of consuming insufficient water can be devastating to our body. The cells will start to draw water from the bloodstream instead, causing the heart to work harder. At the same time, when the kidneys fail to cleanse the blood effectively due to inadequate water, the liver and other organs will have to work harder, putting them under extra stress. Continuous water loss over time will speed up aging but increase risks of diseases and health issues such as constipation, dry and itchy skin, acne, nosebleeds, urinary tract infection, coughs, sneezing, sinus pressure, and headaches.

So, how much water should you drink a day? How much water is enough for you? The minimum amount of water you need depends on our body weight. As a general guide, for two pounds of body weight, an ounce of water is required.  So, if you are 60kg (1 kg is 2.54 lbs), you should drink about 2 liters of water every day.

Specifics of Understanding:

  • Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water. Several approaches attempt to approximate water needs for the average, healthy adult living in a temperate climate.
  • Replacement approach.  The average urine output for adults is about 1.5 liters (6.3 cups) a day.  You lose close to an additional liter of water a day through breathing, sweating and bowel movements.  Food usually accounts for 20 percent of your total fluid intake, so if you consume 2 liters of water or other beverages a day (a little more than 8 cups) along with your normal diet, you will typically replace the lost fluids.
  • Eight 8-ounce glasses of water a day.  Another approach to water intake is the “8 x 8 rule” — drink eight 8-ounce glasses of water a day (about 1.9 liters). The rule could also be stated, “drink eight 8-ounce glasses of fluid a day,” as all fluids count toward the daily total.  Though the approach isn’t supported by scientific evidence, many people use this basic rule as a guideline for how much water and other fluids to drink.
  • Dietary recommendations. The Institute of Medicine advises that men consume roughly 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day. Even apart from the above approaches, if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate. Factors that influence water needs: You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you’re pregnant or breast-feeding.
  • Exercise. If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the fluid loss. An extra 400 to 600 milliliters (about 1.5 to 2.5 cups) of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires more fluid intake. How much additional fluid you need depends on how much you sweat during exercise, the duration of your exercise and the type of activity you’re engaged in? During long bouts of intense exercise, it’s best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening. Also, continue to replace fluids after you’re finished exercising.
  • Environment. Hot or humid weather will make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes greater than 8,200 feet (2,500 meters) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.
  • Illnesses or health conditions. Signs of illnesses, such as fever, vomiting and diarrhea, cause your body to lose additional fluids. In these cases you should drink more water and may even need oral rehydration solutions, such as Gatorade or Poweraid supplements.  Also, you may need increased fluid intake if you develop certain conditions, including bladder infections or urinary tract stones. On the other hand, some conditions such as heart failure and some types of kidney, liver and adrenal diseases may impair excretion of water and even require that you limit your fluid intake.
  • Pregnancy or breast-feeding. Women who are expecting or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are used especially when nursing. The Institute of Medicine recommends that pregnant women drink 2.3 liters (about 10 cups) of fluids daily and women who breast-feed consume 3.1 liters (about 13 cups) of fluids a day.
  • Other sources.  Although it’s a great idea to keep water within reach at all times, you don’t need to rely only on what you drink to satisfy your fluid needs. What you eat also provides a significant portion of your fluid needs. On average, food provides about 20 percent of total water intake, while the remaining 80 percent comes from water and beverages of all kinds. For example: many fruits and vegetables, such as watermelon and tomatoes, are 90 percent to 100 percent water by weight. Beverages such as milk and juice also are composed mostly of water. Even beer, wine and caffeinated beverages — such as coffee, tea or soda — can contribute, but these should not be a major portion of your daily total fluid intake. Water is one of your best hydration source because it’s calorie-free, inexpensive and naturally available.
  • When to hydrate?   It’s generally not a good idea to use thirst alone as a guide for when to drink. By the time you become thirsty, it’s possible to already be slightly dehydrated. Further, be aware that as you get older your body is less able to sense dehydration and send your brain signals of thirst. Excessive thirst and increased urination can be signs of a more serious medical condition. Talk to your doctor if you experience either. To ward off dehydration and make sure your body has the fluids it needs, make water your beverage of choice. Nearly every healthy adult can consider the following: Drink a glass of water with each meal and between each meal. Hydrate before, during and after exercise. Substitute sparkling water for alcoholic drinks at social gatherings. If you drink water from a bottle, thoroughly clean or replace the bottle often to avoid disease and infections.

 

Drinking too much water?

  • Though uncommon, it is possible to drink too much water. When your kidneys are unable to excrete the excess water, the electrolyte (mineral) content of the blood is diluted, resulting in low sodium levels in the blood, a condition called hyponatremia. Endurance athletes, such as marathon runners, who drink large amounts of water, are at higher risk of hyponatremia. In general, though, drinking too much water is rare in healthy adults who consume an average American diet. If you’re concerned about your fluid intake, check with your doctor or a registered dietitian. He or she can help you determine the amount of water that’s best for you.

 

Staying safely hydrated

Resources:  The Mayo Clinic &
Ruth Tan, Health & Nutritional Analyst

Quercetin – May Increase Aerobic Endurance & Protect Health

Fitness, performance, Recovery - Repair | Posted by admin March 16th, 2010

Quercetin is a phytochemical that is part of the coloring found in the skins of apples and red onions. It has been isolated and is sold as a dietary supplement.

Healthy body:

Quercetin is a powerful antioxidant. It is also a natural anti-histamine, and anti-inflammatory. Research has shown quercetin may help to prevent cancer, especially prostate cancer. Quercetin’s antihistamine action may help to relieve allergic symptoms and asthma symptoms. The anti-inflammatory properties may help to reduce pain from disorders such as arthritis. Men who are concerned about prostate problems would also benefit from quercetin. Quercetin may also help reduce symptoms like fatigue, depression and anxiety. Another study has investigated the protection afforded by the flavonoid quercetin against macular degeneration. The macula is the yellowish, central part of the retina about 1.5 mm in diameter that produces central vision and color vision. Macular degeneration is the gradual, progressive destruction of the macula that results in lowered central visual acuity needed for most everyday activities, like reading this article. It leads to permanent blindness

Quercetin may not be a household word —

But a study by researchers at the University of South Carolina’s Arnold School of Public Health shows that the powerful antioxidant/anti-inflammatory compound found in fruits and vegetables significantly boosts endurance capacity and maximal oxygen capacity (VO2max) in healthy, active but untrained men and women.
The findings of the study – one of the first in humans to examine the energy-boosting effects of quercetin are reported in the International Journal of Sports Nutrition and Exercise Metabolism.

Dr. Mark Davis, the study’s lead author and a professor of exercise science, said the fatigue-fighting and health properties of quercetin – found in the skins of red apples, red onions, berries and grapes – have implications not only for athletes and soldiers whose energy and performance are tested to the extreme, but also for average adults who battle fatigue and stress daily.

“The natural, biological properties of quercetin that include powerful antioxidant and anti-imflammatory activity, as well as the ability to boost the immune system and increase mitochondria (the powerhouse of the cell) in muscle and brain is great news for those who often think that they’re too tired to exercise,”

Davis said. “While there’s no magic pill to make people get up and move, or to take the place of regular exercise, quercetin may be important in relieving the fatigue that keeps them sedentary and in providing some of the benefits of exercise,” he said. “We believe that this could be a major breakthrough in nutrition.”

For the study, funded in part by the U.S. Department of Defense, 12 participants were randomly assigned to one of two treatments. Half were given 500 milligrams of quercetin twice a day in Tang for seven days. The other subjects drank Tang with placebos. After the seven days of treatment, during which the subjects were told not to alter their physical activity, the participants rode stationary bicycles to the point of fatigue.

Researchers also tested their additional VO2max, one of the most important measures of fitness. Then the participants received the opposite treatment for another seven days before riding the bicycle to the point of fatigue and VO2max tests. Neither the participants nor the research staff knew who received the quercetin Tang or the placebo Tang, and all subjects took part in the quercetin and placebo treatments.

“The participants were healthy, relatively active, college-age students, but they were not physically trained athletes, and they were not taking part in a regular exercise training program,” he said. The results: After taking quercetin for only seven days, the participants had a 13.2 percent increase in endurance and a 3.9 percent increase in VO2max. “These were statistically significant effects that indicate an important improvement in endurance capacity in a very short time,” Davis said. “Quercetin supplementation was able to mimic some of the effects of exercise training.

Although the study did not examine why the results were so dramatic, Davis said pre-clinical data suggest that quercetin may increase the mitochondria in brain and muscle cells. He likened the mitochondria to the “powerhouse of the cell,” producing most of its energy. Mitochondria in brain and muscle also are believed to be fundamentally important in battling age-related dementia, obesity, diabetes and cardiovascular dysfunction.

“One of the most important biological mechanisms for increasing endurance is increasing the mitochondria,” said Davis. “More mitochondria in the brain and muscle would enhance both mental and physical energy, as well as provide a better ability to fight other diseases in which mitochondrial dysfunction are hallmarks.”
Quercetin also appears to have valuable properties to fight inflammation, which has been linked to health problems such as colon cancer and heart disease. Davis’ research group has recently received a National Institutes of Health grant to study quercetin’s effects on colon cancer and others are pending that involve breast cancer. “If the findings of this study and others on the biological mechanisms of quercetin are confirmed in future clinical studies, the implications go beyond improvements in endurance,” he said. “We may find that quercetin may work in conjunction with regular physical activity as an ally in preventing and treating diabetes, obesity and cardiovascular diseases and the degenerative diseases of aging.”

Reference: University of South Carolina’s Arnold School of Public Health

We support Prevention vs Prescriptions:
GoTo: Prevention not Prescriptions

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

Natural Anti-Inflammatory – Cherries & Post-Exercise Muscle Pain

Recovery - Repair | Posted by admin October 11th, 2009

Drinking cherry juice could help ease the pain for people who run, according to new research from Oregon Health & Science University presented at the American College of Sports Medicine Conference in Seattle, Wash. The study showed people who drank tart cherry juice while training for a long distance run reported significantly less pain after exercise than those who didn’t. Post-exercise pain can often indicate muscle damage or debilitating injuries.

In the study of sixty healthy adults aged 18-50 years, those who drank 10.5 ounces cherry juice (100% tart cherry juice) twice a day for seven days prior to and on the day of a long-distance relay had significantly less muscle pain following the race than those who drank another fruit juice beverage. On a scale from 0 to 10, the runners who drank cherry juice as their “sports drink” had a 2 point lower self-reported pain level at the completion of the race, a clinically significant difference. While more research is needed to fully understand the effects of tart cherry juice, researchers say the early finding indicate cherries may work like common medications used by runners to alleviate post-exercise inflammation. “For most runners, post-race treatment consists of RICE (rest, ice, compression and elevation) and traditional NSAIDS (non-steroidal anti-inflammatory drugs),” said Kerry Kuehl, M.D., a sports medicine physician and principal study investigator. “But NSAIDS can have adverse effects – negative effects you may be able to avoid by using a natural, whole food alternative, like cherry juice, to reduce muscle inflammation before exercise.”

The researchers suggest cherries’ post-exercise benefits are likely because of the fruit’s natural anti-inflammation power – attributed to antioxidant compounds called anthocyanins, which also give cherries their bright red color. Whether elite athletes or weekend warriors, this natural anti-inflammation power of cherry juice could have far-reaching benefits for the millions of active Americans currently taking over-the-counter pain medications to reduce muscle pain and beyond. A growing body of research suggests cherries could affect inflammation related to heart disease, arthritis and may even help maintain muscle strength for those suffering from fibromyalgia (a common, chronic widespread pain disorder), according to a second study presented by the same researchers at the ACSM conference.

It’s Easy to Enjoy “America’s Super Fruit” Cherries are not only good for you, but they’re also a homegrown “Super Fruit.” According to recent data, more than 9 out of 10 Americans want to know where their food comes from, nearly 80 percent say they’re purchasing
“locally produced” products, and the majority are defining “local” as made in America. This homegrown advantage, coupled with potential health benefits for athletes, make cherries “America’s Super Fruit.” Tart cherries come in dried, frozen and juice forms so they’re readily available to enjoy all year long.

Kuehl KS, Chestnutt J, Elliot DL, Lilley C. Efficacy of tart cherry juice in reducing muscle pain after strenuous exercise. American College of Sports Medicine. 851. May, 2009.

Jones KD, Elliot DL, Kuehl KS, Dulacki K. Tart cherry juice for fibromyalgia: new testing paradigm and subgroup benefits. American College of Sports Medicine. 852. May, 2009.

Surveys conducted IRI Data and The Hartman Group, 2008 Source:
Caitlin Solway
Weber Shandwick Worldwide

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.

—————————-
Article adapted from original press release by Medical News Today