Soft drinks increased levels of blood fats, liver fat, muscle fat and belly fat more than the other groups – all the unhealthy forms of stored fat associated with disease. Drinking milk or diet cola reduced systolic blood pressure by 10-15% compared with regular cola (P < 0.05). Otherwise, diet cola had effects similar to those of water.

Reducing your sugar intake will increase health and performance for most individuals. Get carbs from healthy fruit and vegetable sources and learn how to cycle carbs with activity:

www.fourweekfatloss.com

Maersk M, Belza A, Stødkilde-Jørgensen H, Ringgaard S, Chabanova E, Thomsen H, Pedersen SB, Astrup A, Richelsen B.; Sucrose-sweetened beverages increase fat storage in the liver, muscle, and visceral fat depot: a 6-mo randomized intervention study. Am J Clin Nutr. 2012 Feb;95(2):283-9. Epub 2011 Dec 28.

The research:

Blood pressure during exercise and the “energy cost” of running, have been consistently shown to be lower in supplemented individuals after loading up on beetroot for a few days before exercise. However, research just released is far more relevant to the high-intensity work in racket–sports. 6 days of beetroot juice supplementation improved time-trial performance in trained cyclists. Supplementation improved performance in a 10-km, maximal effort time trial compared to when the same 12 cyclists took a placebo. Over the 10km trial, average times were reduced by 12 seconds – no mean feat!

Is it worth it?

For endurance; definitely. However, this was a maximum effort trial, meaning that these results apply to many disciplines.

Our own GH releaser is full of nitrogen-containing aminos shown to work in the same way as beetroot juice to aid vasodilation and nutrient delivery!

http://www.yoursportsnutrition.com/hormonal-support/growth-hormone.html

Cermak, et al., (2012); Nitrate Supplementation’s Improvement of 10-km Time-Trial Performance in Trained Cyclists IJSNEM Volume 22, Issue 1, 2, 64 – 71

We are into our 3rd month of Muscle Building program’s as part of 1 Month Muscle.

This months workout has been kindly supplied by Neale Cranwell. Neale is a professional Body Builder and won the Mr Universe title in 2009. You may have also seen him presenting on the Active Channel 281 on Sky.

I’ve known Neale for over 15 years, we worked for the same company when I first started working on Harley St.

Neale’s training program compliments the previous 2 programmes which had a little more emphasis on functional movements and also building pure strength. After the first 2 months you should be stronger than when you started and now benefit fully from a ‘ pure body building routine’

There are a couple of techniques that may be new to some of you.

The 1 and a 1/4 rep – You do one full rep and then lower a quarter rep distance and then return to the start. This counts as 1 rep. Doing this you get to ‘ double bite’ the muscle. This is only done with certain exercises in the program.

3 second eccentric phase – essentially this means lowering the bar slowly, it is during the lowering phase that you cause most damage to your muscle cells and subsequently growth and repair of new muscle mass. Because of this protocol you may need to use lighter weights than you normally would. Don’t worry about looking like a wimp in the gym, exercise with proper form and technique and you will get better results.

Neale has also included some drop sets in the program and a killer 5 x 15 exercise where you get 20 sec rest between sets but don’t put the bar down. Only do this with certain exercises and at certain points in your session.

We explain everything inside 1 month muscle.

Matt Lovell

P.S. Get yourself a copy it’s the best value information available for building muscle.

Recent novel techniques developed concerning radioactive labelled amino-acids in mice, revealed that dietary arginine and ornithine were the main precursors for citrulline synthesis during feeding.

Theoretically then, consuming these aminos could support your body’s own systems involved in nutrient delivery and protein synthesis! Don’t take our word for it; try our GH release amino-blend and see the results for yourself!

http://www.yoursportsnutrition.com/hormonal-support/growth-hormone.html

Marini, J. C. (2012). “Arginine and Ornithine Are the Main Precursors for Citrulline Synthesis in Mice.” The Journal of Nutrition.

When it comes to taste, I can pretty much handle anything and would eat anything if i thought it was going to do me some good.

My son on the other hand will be more direct, if I don’t get an mmm or a yum out of him I know it is back to the drawing board, this one got a yum straight off the bat.

I wanted to come up with a pudding / desert that was tasty and hit the right macronutrient levels from a muscle building standpoint.

I chose to tweak a rice pudding, one of my favorites, I remember camping trips back in the 70′s cold tinned Ambrosia rice pudding from the tin served in a plastic bowl with cling peaches in syrup. Aaah the memories…Back to 2012, to my brown rice I’ve added barley (there was some left in the cupboard) as well as dried apricots and raisins.Here is what I have come up with so far, it’s a work in progress and I’m sure I will adapt it further.

Rice and Barley Milk Pudding

100g Brown Rice
100g Pot/Pearl Barley
20g Dessicated Coconut
25 g Organic Apricots ( cut into pieces)
25 g Raisins
20g Ground Almonds
1/2 tsp Cinnamon
1/2 tsp Nutmeg
500 ml Semi Skim Milk
275 ml Water
105 g Vanilla Whey Protein

Basically throw it all in a heavy bottom pan with a lid (I used a Le Creuset). I’ve cooked this twice now the first time it was in the oven at 200C for about an hour.It also works on the top of the stove but you need to keep the heat down and cook for an hour or so.

If the rice and barley are still crunchy then add some more hot water to the pan and cook some more.

It comes out tasting quite sweet so you don’t need any additional sugars. Once it has been cooked I stirred in 105 g of vanilla whey protein to bump up the protein content, this also improves the sweetness of the pudding too.

This takes good hot or cold.

If you are wanting to build muscle you can eat this anytime or save it for around training sessions if body maintenance is your goal.

Macros

Total Calories 1830 Kcal
Protein 125g
Carbs 211g
Fat 43g

You can mix your grains around, add different fruits, nuts and seeds and spices.

Other flavour combos I am going to try include

Parsnip, Carrot and Turmeric
Apple, Carrot and Cardamom

We’ve discussed the weight loss market in Japan and what Japanese people eat to lose weight. One product that she told us about was Shiritaki noodles or Konjak.

Get Miracle Noodle here

I wish I had a pound for every person who has told me that they could never give up rice or pasta in order to lose weight, here is the answer now they don’t have to.
What is special about these zero carb noodles is that they are made from glucomannan which is a soluble fibre that comes from the Konjac plant.

How to use zero carb pasta and noodles

Zero Carb Pasta Fat Loss

You can use these in any of your favorite pasta or noodle recipes. Spaghetti bolognaise could be on the menu any day of the week now, I like to cook a bit of extra broccoli when I have spag bol.

Stir fry noodles no problem, throw them into your tum yum soup.

Zero Carb Pasta for Health

There are lots of pasta type recipes that are best avoided if you want to maintain your weight. Typically those which have high levels of fat usually from a creamy sauce, e.g. pasta carbonora (bacon and cream).

A piece of sage advice that Matt Lovell gives is to avoid high fat and high carb meals as this is a recipe for FAT GAIN.

If you are going to have a high fat meal then it needs to be low in carbs and similarly a high carb meal needs to be low fat.

By using zero carb noodles and zero carb pasta you can now have a favorite creamy based pasta dish and not feel guilty about it.

At our last seminar the attendees tried these noodles out and thought they were great.

Check them out and let us know what you think?

Buffers like bicarb can essentially “mop up” excess acid, helping us avoid the accumulation that limits performance.

Previous studies have shown that ingesting 0.3g per Kg (so 21g for a 70Kg athlete) before exercise can help improve performance in tests of muscular endurance. A study published in the latest issue of the European journal of Physiology, however, has cast some doubt over how far reaching the effects of bicarb are. A study on highly trained male swimmers showed that performance, and also blood-lactate concentration, were not improved after a 200-m swim trial.

Bicarb can be quite a difficult supplement to take. It’s not the most pleasant-tasting supplement, and the large volumes needed to be ingested for adequate buffering effects make it unpalatable for many athletes. We’d recommend our own beta-alanine buffer – as used by some of the country’s leading athletes!

http://www.yoursportsnutrition.com/special-loader-creatine-free.html

Ren J, Zhao M, Wang H, Cui C, You L. (2011) “Effects of supplementation with grass carp protein versus peptide on swimming endurance in mice”; Nutrition. Jul-Aug;27(7-8):789-95. Epub 2010 Dec

I’m always looking for ways to get extra vegetables into my diet and also down my sons neck. How about this for a healthy cheese cake recipe. I’ve utilised my Blendtec Total Blender first to make the base. If you don’t have a blender then you can use a coffee grinder I ground up
50g Almonds
50g Pumpkin Seeds
20g Flax Seeds
10g Cocoa Nibs

I then added

20g Coconut Oil
1/2 Teaspoon Stevia

The Cocoa nibs give the base a bit of a chocolaty feel to the cheese cake and the stevia just adds a bit of sweetness. You could use any variation of nuts and seeds that you have available. You can bake this in the oven to firm up the base or just leave it raw,or put it in the freezer while you make the filling it holds together either way.

The filling this is where it gets really creative.

200g cooked cauliflower
100g Spinach
300g Low Fat Cottage Cheese
1 lemon (finely grated rind) and juice
2 limes (finely grated rind) and juice
75g Avocado (1/2 Avocado Peel and Stone removed)
15 g sachet gelatine
Stevia to taste

I choose to use the soup option on my blender as I find this gives the smoothest blend and I think it is responsible for the bubbles coming into the mixture, it looks like an aero chocolate bar! I then placed it in the fridge to cool and set. The beauty of this recipe is that it is relatively low carb and sugars, and full of really healthy fats from the nuts, seeds and cocoa nibs. If you want you could remove the avocado and add whey protein. Even though it is relatively high in fat it still comes out lower in calories than the lowest calorie cheesecake available in the UK and it has all the extra goodies in it.

Lemon and Lime Sweet Cauliflower Cheesecake 137 kcal/100g
Weight Watchers Chocolate Cheesecake 145 Kcal/100g
Highest Calorie Cheesecake
Sainsbury’s Double Chocolate Wedge 436 Kcal/100g

Scores on the doors for the Lemon and Lime Sweet Cauliflower Cheesecake.

Total Calories 1455
Protein 90g
Carbs 53g
Fat 101g
Makes 8 slices
181 Calories Per Slice

Protein 11g
Carb 6g
Fat 13g

I had a look in the calorie carb bible book to see if there are any decent cereals with good macronutrient levels.

My criteria were for an optimal breakfast are.

20g Protein
50g Carb
10g Fat
per 100g

Rather than try and get the nation eating eggs for breakfast I thought why not try and meet people where they are at and see what is the best formulation available and recommend that.

I was SHOCKED at how few cereals came close to my ideal, with most having protein levels of around 4g per 100g. The best really is plain old oats, quinoa flakes or barley flakes.

They are typically around.

Pro      11g
Carbs  60g
Fat      8 g
per 100g

Most of the cereals have low levels of protein around 6-10g per 100g and higher levels of carbs up to around 80g  and the ones that often look healthier from the box are quite high in fat and low in protein up to around 30g of fat (fat is coming from nuts and sunflower seeds rather than flax seeds and chia seeds which are higher in omega 3 oils).

These were the only 2 that came close to what I think would be OK and they are by no means perfect. If you wanted to buy a commercially produced cereal then get one of these and add some protein powder to it and you would get pretty close to the ideal macronutrient profile.
Honey Granola
This one is good for protein and carbs but high for fat.

Protein  13g
Carbs     51g
Fat          25g
Perfekt Organic Quinoa Granola

This one was better as it was lower in carbs. It is still high in fat and also has agave syrup (not great), sunflower seeds  and rapeseed oil ( not the best sources of fat)

pro  12g
carb 49g
fat    16g

So i started playing around with some ratios and ingredients this was the mix I came up with

Gavin’s  Optimal Breakfast Cereal

Oats                             56 g
Whey Protein            15g
Chia Seeds                  3g
Flax seeds                   3g
Almonds                     3g
Cocoa Nibs                2g
Dried Blueberries      8g
Honey                         8g
Cinnamon                  1g

Comes in at

Protein 20g
Carbs 50g
Fat 11g

What I have done is to multiply the ingredients (- the honey) by 10 and store it in an airtight container. Tastes great either as a porridge or just with milk as a muesli. Tell me what you think, we might have to go into production!!!

Following a 60- minute bout of dehydrating treadmill exercise, 12 exercise-trained men received bottled water (BW), pure coconut water (VitaCoco(R): CW), coconut water from concentrate (CWC), or a carbohydrate-electrolyte sport drink (SD)

Is it worth it?

Subjects lost approximately 1.7 kg (~2% of body mass) during the dehydrating exercise and regained this amount in a relatively similar manner following consumption of all conditions. No differences were noted between coconut water or sports drinks. Coconut was good – but not the “top banana!”. We recommend using electrolytes for rehydration, varying your carb intake according to body composition goals. For intense sessions you need sugars and slats… like these little bomb-shells!

http://www.yoursportsnutrition.com/cherry-bomb-energy-gel.html

Douglas S Kalman, Samantha Feldman, Diane R Krieger and Richard J Bloomer
(2012);Comparison of coconut water and a carbohydrate-electrolyte sport drink on measures of hydration and physical performance in exercise-trained men; Journal of the International Society of Sports Nutrition 9:1 doi:10.1186/1550-2783-9-1

Compared to the placebo group, the bone blend nutrient prevented any decreases in bone mineral density in postmenopausal women.
In addition, concentrations of bio-markers and enzymes associated with increased bone synthesis, and decreased bone re-absorption (degradation) were increased in the supplemented group.

This bone-nutrient complex may help to prevent osteoporosis and reduce fracture risk in postmenopausal women, and many people in their advancing years suffer from bone health related problems!

We stock a superb bone-health formula that is made from bone itself, containing the proteins, minerals and vitamins that are needed to synergistically encourage bone formation:

http://www.yoursportsnutrition.com/bone-restore.html

Reference: “Effect of a combination of genistein, polyunsaturated fatty acids and vitamins D3 and K1 on bone mineral density in postmenopausal women: a randomized, placebo-controlled, double-blind pilot study,” Lappe J, Kunz I, et al, Eur J Nutr, 2012 Feb 3; [Epub ahead of print]. (Address: Osteoporosis Research Center, Creighton University Medical Center, 601 Nort

14 severely obese men were put on a low carb, low calorie diet for 1 week to lose weight. After this phase, they were tested to see how their bodies reacted to an infusion of glucose and disposed of blood sugar.

After an arduous week of crash dieting, these obese men lost 3 percent of their body mass, and also improved in their capacity to dispose of blood sugar.

Interestingly this wasn’t due to an increase in insulin sensitivity – just more immediate and appropriate insulin release. Their bodies reacted faster and harder to their increased blood sugar as the low carb diet increased their pancreas’s ability to release insulin. Rather than constant low levels, the body produced a sudden spurt when needed; the beta-cells were turned into world-betas!!

If you need to kick start your weight loss, we’ve had great successes with our tailor made fat loss system:

www.fourweekfatloss.com

Malandrucco, I., P. Pasqualetti, et al. (2012). “Very-low-calorie diet: a quick therapeutic tool to improve β cell function in morbidly obese patients with type 2 diabetes.” The American Journal of Clinical Nutrition.

Here are some of the most common questions and answers that we get in relation to creatine.

If you have got any more post them in the comments section and we will answer them.

How much creatine should I take?

1/16 of your bodyweight in kilos/g
E.g 100kg/16 = 6.25g per day.
 
For 4 day loading phase 4 doses of the above.
 
Maintain hydration levels while loading as creatine will ‘trap’ water in the muscles.

Should I load with creatine?

Yes unless you are an elite athlete. To load you take 4 servings a day of the normal daily dose 1/16 of your body weight in g.

The reason to load is that typically your creatine stores run at around 70% capacity, by loading over a 4 day period you come up to 100% quicker.

Then you just keep a daily dose to stay topped up.
 
Athletes should avoid loading as they may add too much weight in too short a time which may disrupt their delicate muscle balance, they can build up their levels gradually just taking the daily dose.

Should you use creatine on non –training days?

Yes Use creatine every day to keep your levels topped up.

Is there an optimum time to take a break from creatine?

There is no clinical reason to take a break from using creatine. However there is no harm in taking a break from it every now and again, maybe if you are going on holiday or scaling back your training.

When is the best time to take creatine?
 
The best time to take it is around your workouts and with a carb based drink, this helps the creatine get into the muscle cells. On loading phase take the extra doses with your meals. 

Recent double-blind clinical tests showed that ginger had the ability to speed up gastric emptying time, meaning that food was more quickly processed and evacuated from the stomach into the intestine where nutrients are absorbed.

We advocate the use of Asian spices and a varied diet with many cultural influences to keep meal time happy… and healthy!
http://www.yoursportsnutrition.com/lemon-zinger-energy-gel.html

Shariatpanahi ZV, Taleban FA, Mokhtari M et al. Ginger extract reduces delayed gastric emptying and nosocomial pneumonia in adult respiratory distress syndrome patients hospitalized in an intensive care unit. J Crit Care 2010; 25(4): 647-650.

Hi Guys

It’s not too long until it’s Body Power Expo time again. This year the show is even bigger than last year and EXCITINGLY they have extended the event to include the Friday.

On the Friday for the first time ever there’s a day solely devoted to Sports Nutrition Workshops and lectures it’s called the European Sports Nutrition Forum.

I’m going to be presenting on the day along with a few other high calibre sports nutritionists spaces will be limited so there will be a good chance to chat and meet with me and the other presenters and also network with other people from the UK who are really ‘into’ sports nutrition.

There are 2 options re pricing you can come to just the ESNForum for £50 or get a VIP ticket for £70 which includes the Saturday and Sunday of the show. The show is absolutely massive with a really wide variety of activities going on.

Gavin and I are going to be there over the weekend cooking in the Healthy Eating Kitchen and I’ll be doing another presentation as well on the Saturday.

Here is some more info and the contact details to book yourself a slot.

The European Sport Nutrition Forum is a World Class event on Sports Nutrition, Supplements and their impact on Training and Sports Performance.

The speakers within the conference are world renowned. This is a perfect opportunity to enhance your knowledge and expertise.

Confirmed Speakers:

Matt Lovell – is the Leading Elite Sports Nutritionist in the UK and has worked with the England Rugby Team since 2002. He was part of the team that won the World Cup in 2003 and currently works with Tottenham Hotspurs and the UK Athletics team. Matt specialises on all aspects of sports nutrition and the effects it has on performance.

Rehan Jalali – Nationally recognized Certified Sports Nutritionist & the President of the Supplement Research Foundation who produce over 100 cutting edge products for the Dietary Supplement Industry. Rehan is a scientific writer, monthly columnist and has over 250 nationally and internationally published articles in some of the leading magazines Men’s Health, Life & Style, Muscle and Fitness, Iron Man Magazine to name just a small collection.

Phil Learney – Director of Ultimate Performance Education and one of the UK’s leading S&C coaches and Educators. Phil is a respected teacher who lectures to the fitness industry professionals on all matters related to the improvement of physical performance and his knowledge can best described as ‘Priceless’.

The European Sports Nutrition Forum is suitable for S&C Coaches, Physios, Personal Trainers, Athletes, Interns and Nutritionists.

Call NOW AND BOOK YOUR PLACE – 01926 485423

A recently published review shed more light on the treatment of using zinc/acetate lozenges tohelp you get over a cold and kill the virus. We use this strategy very effectively with our travelling athletes; they’re also great to suck on in public places – keeping your mouth shut and your airways hydrated when you start to feel run down!

Zinc can slash the time patients are suffering with a cold by almost half (Prasad et al., 2000)

So, as we come to the end of winter, ensure you’re doing all in your power to stay well. If you start feeling unwell, catch the infection in the early stage; think Zinc!

http://www.yoursportsnutrition.com/health/minerals/zinc.html

Prasad AS, Fitzgerald JT, Bao B, Beck FW, Chandrasekar PH. “Duration of symptoms and Singh M, Das RR. Zinc for the common cold. Cochrane Database Syst Rev. 2011 Feb

By increasing water retention the rises in heart rate and core temperature were reduced during exercise.

Despite these positive effects, a substantial water retention could potentially impair endurance performance by increasing body mass…

This present study on 15 male endurance runners investigated the effects of combined Cr and Gly supplementation. Athletes ran for 30 min at 60% maximum in both hot and cool conditions before, and then after supplementation. 11.4 g of creatine and 1g per Kg of glycerol were administered twice daily to for a 7-day period.

Exercise trials were conducted pre- and post-supplementation at 10 and 35 degreesC and 70% relative humidity.

Supplementation increased water retention and therefore helped exercise in the heat; heart rate and core temperature were both reduced.

Although the supplementated group increased body-mass by a kilo due to increased water retention, the energy-cost of exercise, and perceived exertion were the same. Supplementation improved heat tolerance, so the added weight didn’t impair performance!

Weighing up the evidence on endurance really is aminefield. In addition, Glycerol used in this trial has now been banned by the World Anti Doping Agency due to it’s use as a masking agent; covering up steroid-use! To optimise you performance, particularly where supplements are concerned, seek professional advice!

http://www.yoursportsnutrition.com/health/consultations-2/consultations-matt-lovell.html

Lukas Y Beis, Thelma Polyviou, Dalia Malkova and Yannis P Pitsiladis (2011); The effects of creatine and glycerol hyperhydration on running economy in well trained endurance runners; Journal of the International Society of Sports Nutrition; 8:24

Heart rate was 182 all the way up…….

Thanks to everyone who sponsored me!

This randomszed double-blind cross-over placebo-controlled trial looked at thirteen trained adult males consuming either the novel Sports Drink containing carbs (68.6 g), BCAAs (4 g), caffeine (75 mg) or placebo throughout exercise. The men completed two separate running tests, either consuming placebo or sports drink.

Firstly, athletes completed a 2 hr time trial, recording their total distance run. Next, subjects exercised for 2 h at 95% of their average speed, while blood sugar, blood lactate, perceived exertion, heart rate, and the volume of oxygen used during exercise were recorded before and after exercise. Additionally, neuromuscular function was determined by looking at the electrical activity around at the junction of the nerves and muscles. Peripheral fatigue (when the muscle is fully activated but is at its maximum capacity) and Central fatigue (where an individual is unable to fully activate their muscle) were recorded by analysing electrical activity.

Ingesting the sports drink improved running performance, maintained blood sugar, and reduced central fatigue as well as peripheral fatigue). Maximal strength and heart-rate did not differ between the two conditions.

This study shows that sports drinks are better than sweetened placebo… however, it doesn’t tell us a great deal! The placebo had nowhere near the calories of the sports drink, so we don’t know whether BCAAs and caffeine had any additional effect over simply giving athletes more carbs! What is certain though is that any endurance athlete should support their energy needs with a considered nutritional strategy.

If you want to optimise energy, improve performance and improve body composition, then take a look at our endurance E-book:

http://www.yoursportsnutrition.com/goals/endurance/endurance-nutrition.html

Peltier et al., (2011); Effects of carbohydrates-BCAAs-caffeine ingestion on performance and neuromuscular function during a 2-h treadmill run: a randomized, double-blind, cross-over placebo-controlled study; Journal of the International Society of Sports Nutrition 2011, 8:22

However, different types of protein may be more readily used by the body than others, and some specific proteins may even influence the activity of enzymes in order to effect performance, health and body-composition.

Protein from the Chinese Grass Carp, prized in Chinese Cuisine, has been previously shown to affect the production of antioxidant enzymes in the body. This study revelead that in mice models, this property can go on to improve endurance!!

Mice were fed the fish-protein once per day before swimming exercise for a 28 d training regime.

Exercise metabolism was monitored by looking at glycogen concentrations (carb stored in the muscles and used during exercise) blood sugar and lactic acid,and protein metabolism. In addition, antioxidant enzymes in the body were analysed (superoxide dismutase (SOD), glutathione peroxidase, and catalase (CAT).

Compared with those mice on a normal diet, fish protein significantly prolonged exercise time; increasing the time mice could swim before exhaustion! The high-dosage was the most effective .

Liver glycogen was remarkably increased by seven times or more, showing that the fish protein actually helped carb storage to support endurance! Fish protein also sped up the removal of waste products such as lactic acid, and urea.

Antioxidant enzymes were unaffected by the fish-protein, but metabolic improvements seemed to allow supplementation to enhance performance.

Our own “bioactive protein” strategies have helped numerous athletes support a high training load and enhance performance. Bovine Colostrum may stimulate the body to produce anabolic hormones as well as immune-cells, to help you maintain a high training load:

http://www.yoursportsnutrition.com/proteins/colostrum.html

Ren J, Zhao M, Wang H, Cui C, You L. (2011) “Effects of supplementation with grass carp protein versus peptide on swimming endurance in mice”; Nutrition. Jul-Aug;27(7-8):789-95. Epub 2010 Dec

Inactive individuals may have an average risk of catching an infection — typically 2-3 URTIs per year.

Unsurprisingly, those undertaking regular moderate exercise (e.g. a daily brisk walk), can reduce their chance of catching a respiratory infection, such as a cold, by up 30%, making colds only an annual occurrence.

So… train more, get fitter, and get impervious to colds, right? Wrong! Periods of prolonged strenuous exercise actually increase the likelihood of illness. In the weeks following a marathon for example, even elite athletes may suffer a 2-6 fold increase in the risk of developing URTIs!

Speaking recently at the Association for Science Education (ASE) Conference on January 6, Professor Mike Gleeson from Loughborough highlighted the risk of a high training load on an increased prevalence of flu symptoms. At this time of year, the cold weather and damp will also add to the stress on the body, meaning that you should really consider a gradual return to fitness rather than storming ahead and colliding headlong with illness!

Day to day, an athlete may have little need for antioxidant supplementation as a healthy diet will provide these nutrients without the risk of mega-dosing; excessive antioxidant intakes may slow down fitness gains! However, if your ability to train is threatened by illness, the evidence on antioxidant supplementation supporting immune-health is valid and consistent. Moderation is the best option in winter, but if you want to “train through the pain” you may reduce your risk of illness by getting some antioxidant assistance!

http://www.yoursportsnutrition.com/health/vitamins/vitamin-c.html

Society for General Microbiology (2012, January 5)

104 Elderly patients were assessed with MRI scans to analyse the relationship between various nutrients and brain health.

In these 104 individuals (mean age was 87) years high plasma levels of B-vitamins B (B1, B2, B6, folate, and B12), and antioxidants (C, D, and E) were associated with better cognition, and less brain-shrinking with age! Diets high in marine ω-3 fatty acids were also beneficial.
Trans fat was associated with lower cognitive abilities and less total cerebral brain volume – they grow your belly but shrink your brain!

Bigger brains can be supported with oily fish and b-vitamins (vegetables, dairy, and lean meats).

Eat a good balance of fats and maintain a good micronutrient intake with food. In times of stress and limited time, you may benefit from a multivitamin or powdered greens to compensate for shortfalls in your diet…

http://www.yoursportsnutrition.com/health/vitamins.html

http://www.yoursportsnutrition.com/health/green-drinks.html

Bowman GL, Silbert LC, Howieson D, Dodge HH, Traber MG, Frei B, Kaye JA, Shannon J, Quinn JF.
Nutrient biomarker patterns, cognitive function, and MRI measures of brain aging.
Neurology, (2011) [Epub ahead of print]

This study saw 53 healthy university students between the ages of 18 and 27 years undergo supplementation with French maritime pine bark extract (Pycnogenol®) for 8 weeks.

The most important criteria to asses supplement trials by, is the specificity of the trial; how similar and applicable are the findings to real life? Well, the students were tested by performance in their university examinations, and the results showed that those given Pycnogenol® tended to fail fewer tests (6.25 compared to 10.71% for controls).

The average test score among those given Pycnogenol® was 26.1 as compared to 23.81 in controls. The supplemented students also displayed statistically significant improvements in cognitive function, specifically, improved sustained attention, memory, executive functions and mood ratings.

Pycogenol is a botanical antioxidant in the same mould as Resveratrol. Antioxidants can prevent cellular damage, impacting on brain health. For our own formulations of evidence supported antioxidants, visit our shop, and stay sharp this January!

http://www.yoursportsnutrition.com/optimized-resveratrol-with-synergistic-grape-berry-actives.html

http://www.yoursportsnutrition.com/life-extension-comprehensive-nutrient-packs-30-packets.html

Reference: “Pycnogenol® supplementation improves cognitive function, attention and mental performance in students,” Luzzi R, Belcaro G, et al, Panminerva Med, 2011 Sept; 53(3 Suppl 1): 75-82. (Address: Irvine Labs, Department of Biomedical Sciences Chieti – Pescara University, Pescara, Italy. E-mail: cardres@abol.it ).

After analysing 20 trials, including a total of 1,415 subjects, it was found that green tea catechins (doses ranging from 145 to 3,000 mg/d) reduced total cholesterol and LDL (“bad”) cholesterol compared to controls. These effects could be found after supplementation periods of 3-24 weeks , although no significant changes in HDL cholesterol or triglycerides were found.

If you’re good/bad cholesterol ratio is improved, then fat loss is made more efficient and the risk of cardiovascular disease decreases. Fancy a cuppa?

http://www.yoursportsnutrition.com/goals/fat-loss/egcg-green-tea-extract-400-mg-90-vcaps.html

“Green tea catechins decrease total and low-density lipoprotein cholesterol: a systematic review and meta-analysis,” Kim A, Chiu A, et al, J Am Diet Assoc, 2011 Nov; 111(11): 1720-9. (Address: University of Connecticut School of Pharmacy, Hartford, CT, USA).

Volunteers were randomized to take either the multi-nutrient supplement or a placebo for 28 days before 1 week “wash-out” and repeating the trial on the alternative intervention.

The supplement was a combination of B-vitamins, essential for protein synthesis, anabolic amino-acids, and herbal antioxidants. It contained vitamin B5 (20mg), B6 (6mg), folic acid (.4mg), B12 (.25mg), taurine (500mg), 1-leucine (2,000mg), isoleucine (500mg), valine (500mg), Cat’s Claw (uncaria tomentosa, 100mg), quercetin (100mg), green tea (50mg), and grape extract (25mg).

The results in a study are only as good as the measures employed, and some caution must be employed in interpreting these results which were mainly subjective reports of how the volunteers felt. The researchers found increased energy levels in both men and women, as well as benefits to joint pain, by men but not women.

Women, but not men, experienced improvements in both anxiety levels and balance.

However, in combination with more subjective measures, improved inflammatory status was shown by biochemical markers of inflammatory markers (IL6) while and strength, and power improved in men. This study suggests that a multi-nutrient supplement may help middle-aged individuals maintain physical health and an active lifestyle.

Dunn-Lewis C, Kraemer WJ, et al, (2011), "A Multi-nutrient supplement reduced markers of inflammation and improved physical performance in active individuals of middle to older age: a randomized, double-blind, placebo-controlled study," Nutrition Journal (epub)

The researchers used a validated telephone interview to assess cognition, and revealed statistically significant improvements after 24 months of supplementation.

Long-term supplementation promoted improvement in cognitive functioning in this depressive population; particularly in immediate and delayed memory performance. SO, if you’re suffering from the winter blues, be active with some B-vitamins!

http://www.yoursportsnutrition.com/health/vitamins.html

Reference: “Oral folic acid and vitamin B-12 supplementation to prevent cognitive decline in community-dwelling older adults with depressive symptoms–the Beyond Ageing Project: a randomized controlled trial,” Walker JG, Batterham PJ, et al, Am J Clin Nutr, 2012 Jan; 95(1): 194-203. (Address: Centre for Mental Health Research, Australian National University, Canberra, Australia).

In this study examining the relationship between serum vitamin D levels and airway structure and function in 86 children, severely asthmatic children were found to have lower vitamin D levels than either moderate asthmatics or non-asthmatics.

In these children (average age 11.7 years), higher vitamin D levels correlated with reduced airway inflammation and improved airway structure and lung function.

The results suggest that vitamin D supplementation may be useful in treating asthma. However, many health problems are either caused or made worse by excessive inflammation, meaning that vitamin has a role in supporting all areas of health.

Olmedillas H, González-Agüero A, Moreno LA, Casajús JA, Vicente-Rodríguez G.(2011) “Bone related health status in adolescent cyclists”. PLoS One.;6(9):e24841. Epub 2011

The combination of low energy availability, menstrual disturbances and low bone mineral density is referred to as the ‘female athlete triad’.

Current recommendations focus on either increasing energy intake or decreasing energy expenditure; eating more, or training less.

Meal replacement products can help increase energy intake and may be a useful addition to a female athletes diet. In addition, ensuring sufficient intakes of calcium and iron are particularly important for female athletes.

A referral to a sports nutritionist will also give more perspective and can be an effective way of managing energy intake, although severe cases should be referred to a doctor.

Ducher G, Turner AI, Kukuljan S, Pantano KJ, Carlson JL, Williams NI, De Souza MJ. “Obstacles in the optimization of bone health outcomes in the female athlete triad”.

Sports Med. 2011 Jul 1;41(7):587-607.

Subjects were assigned to 40 g/day supplementation of soy protein, milk protein or complex carbohydrate from wheat each for 8 weeks in random order with a 3-week washout period between interventions.

Perhaps surprisingly, soy protein came out on top, improving cholesterol profiles significantly more than milk or carbohydrate. Previous research has suggested that soy may mimic oestrogen and as such exacerbate certain cancers, while compared to milk proteins it’s always second-best for muscle growth. However, this trial indicates that soy protein may surpass other supplements for cholesterol lowering properties…

"Effect of soy and milk protein supplementation on serum lipid levels: a randomized controlled trial," Wofford MR, Rebholz CM, et al, Eur J Clin Nutr, 2011 Sep 28 [Epub ahead of print]. 

Start ‘em young! Fish oils for tiny immune subsystems may help wrap up your immune-system for winter!

How young is too young for omega-3 supplements? Well, as the foetus’ brain develops in the womb, before an infant’s brain continues to grow throughout the first 2 years of life, supporting a healthy essential fatty acid intake can’t start too early. Supplementing a nursing mother will also benefit the child via enriching her breast-milk.

In this trial, researchers studied 60 pregnant women, half of whom were randomly assigned to receive 400 mg/day DHA from the 12th week of gestation until the 4th month after birth. This is the component of fish-oils that makes up the membranes of nerve-cells, as well as immune cells. The other 30 received no treatment or placebo.
All mothers consumed a diet supposedly sufficient in DHA content.

At age 4-months, infants’ blood was tested for contents of immune cells. Immune cells known as CD4+ lymphocytes were analysed – these “helper cells” are essential in combining with other immune cells that engulf invaders or produce antibodies.
Although they did not differ between groups, their precursor “naive cells” were found to be significantly higher in infants in the supplemented group. A marker of inflammatory stress (IFNg) was also significantly lower in the supplemented group.

DHA supplementation may improve immunological response in infants, although the results of this study are far from concrete!

What is certain is that looking after the immune function of mother and children is essential for supporting a child’s development. Why not take a look at some of our immune bossters as we head into winter!?

"DHA Supplementation during Pregnancy and Lactation Affects Infants’ Cellular but Not Humoral Immune Response," Granot E, Jakobovich E, et al, Mediators Inflamm. 2011

In a systematic literature review, study authors investigated the effects of omega-3 fatty acids supplementation on clinical outcomes in patients with cancer, or in patients who undergo surgery or critical care.

Researchers found omega-3 contributed to the maintenance of body weight and quality of life, but not necessarily on survival in cancer patients. Although many studies would argue that a good intake of essential fats may help prevent cancer, you probably need tore than fish-oils to help you if you develop the disease fully.

Postoperative supplementation may also reduce the length of a hospital stay.

Add omegas to your arsenal for good health!

"Omega-3 PUFAs in cancer, surgery, and critical care: a systematic review on clinical effects, incorporation, and washout of oral or enteral compared with parenteral supplementation,"  van der Meij BS, van Leeuwen PA,  Am J Clin Nutr, 2011 Sep 21. [Epub ahead of print].

Although these “good bacteria” live in the gut, they represent the first line of defence of the immune system, and easing the burden on one part can have profound effects for the rest of your immune-function. In addition, results from animal and human studies suggest a moderate cholesterol-lowering action.

Probiotic bacteria ferment indigestible carbohydrates to produce short-chain fatty acids in the gut, which can inhibit the body’s cholesterol production, and may also interfere with cholesterol absorption from the gut.

This meta-analysis assessed randomized controlled trials that evaluated the effects of probiotics consumption on bloo-fats – markers of obesity and cardiovascular health. Assessing 13 trials, including 485 participants with high, borderline high and normal cholesterol levels.

Total cholesterol for those treated with was 6.40 mg dl-1lower in those treated with probiotics compared to controls. Low-density lipoprotein (LDL, or “bad”) cholesterol was 4.90 mg dl-1lower and the mean reduction in blood-fats was 3.95 mg dl-1.

So… probiotics aren’t too good to be true, they’re just too good!

"Influence of consumption of probiotics on the plasma lipid profile: A meta-analysis of randomised controlled trials," Guo Z, Chen W, et al, Nutr Metab Cardiovasc Dis, 2011 Sep 17 [Epub ahead of print].

This was the blending of the IPad which has been seen by over 12 Million People.

Ok so the videos were a bit of fun and prove how strong the Blendtec Blender is.

Here is a more technical presentation that has some useful nutritional info in it, apologies for the way he refers to the fruit as ‘Pro Doose’ instead of ‘Prod Use’ It’s pretty good showing all the features and benefits of the machine. I love the way it can make a hot soup in 90 seconds. Check it out at 5mins n 58 sec.

For more information on ordering a Blendtec Total Blender  visit our online store.

Ok so I’m a bit biased about this book as I did write it.

Everyone knows at least one person who loves a good recipe book.

Why not get them a copy of this one I’ve got a couple of Performance related books that Sports Psychologist  Mark Bellamy has recommended. I work closely with Mark with the UK athletes at Loughborough.

Gold Rush – Michael Johnson gives a very good insight into the preparation and approach taken by Elite Olympians

The Talent Code: Greatness isn’t Born. It’s Grown.

Sports Nutritionist  Gavin Allinson also likes a similar book

Bounce The Myth of Talent and the Power of Practice By Matthew Syed

Syed is the former British Number 1 Table Tennis Player and Olympic Competitor. It’s full of anecdotes and confounds some long held beliefs about the genetic benefits that some athletes potentially have.

Fist Full of Food By Matt Lovell

This is my handy little guide book that is fullof nutritional tips and strategies that you can implement and use in your daily life.

 Easy Strength: How to Get a Lot Stronger Than Your Competition-And Dominate in Your Sport by Pavel Tsatsouline

Convict Conditioning: How to Bust Free of All Weakness-Using the Lost Secrets of Supreme Survival Strength

Let me know what Nutrition and Performance books that you recommend or are going to buy and why to read over Xmas.

We had a good discussion last year about  how to boost your immune system 

For the sports teams that I work with, I put together immune support packs , in these I get upwards of 7 different supplements and put them all together so at the first sign of cold the athlete can start taking the supplements.  You need to be prepared for this because, Boots and Holland and Barrett don’t stock most of these products or not in the doses that you are going to want to take and you dont want to be fumbling around waiting for an internet order to arrive.  When you first notice that slight tickle in your throat or that slight trickle in your nose then you need to STAMP on it right away, speed is of the essence.

I’ve covered a lot of this information in my eating for immunity report but I”l recap on some of this now

Food wise

I’m eating plenty of chicken broth, spices, garlic, herb teas.

Supplements

Adaptogen mixes ‘who could forget the  evil Emporer Ming‘

2 grams of Vitamin C

Vitamin D 7000ius – with co factors including Vitamin K. I take this in the form of this fat soluble vitamin complex .

It’s important to keep your Vitamin K and Magnesium levels raised when you are supplementing with Vitamin D.  You can get Vitamin K from your diet in green leafy veg, but there is a bit extra in this supplement. In previous posts I’ve mentioned taking Vitamin D in doses of 5000IU per day. As it’s winter time I’m personally happy to take a bit extra, however if you are going to supplement with Vitamin D above 2000IU for any length of time then make sure you take a  Vitamin D test

I’ve noticed fewer colds, no flu and even reduction in hayfever since I’ve corrected my severe vitamin D deficiency, which was highlighted in a test a few years ago now

Zinc Losenges  – Zinc and vitamin C after eating, if I’m going on a train or crowded place. Use these losenges at strategic tiimes, if you are travelling in crowded places, underground train or plane for example or when you notice the first signs of a cold.  I’ve not talked about these before, here is some information from the Live Strong site

"In the laboratory, positively charged ionic zinc has been observed to have a number of antiviral effects. It has been proposed that zinc interferes with viral proliferation by inhibiting viral capsid formation when the virus replicates. Another theory is that zinc interferes with the binding and subsequent entry into cells by the virus. In addition, zinc may have positive effects in stimulating the immune system.

Zinc lozenges are designed to dissolve in the mouth. It is important not to chew or swallow the lozenges whole. Depending on the specific product, the lozenges may be used once every few hours up to a specified maximum daily dose. Patients should check the product labeling for complete directions and warnings before use. In theory, zinc lozenges release ionized zinc as they dissolve. The zinc concentrates in the throat area where it may interfere with viral replication and migration of the virus into other areas of the upper respiratory tract."

As I have mentioned before it’s important not to take too much zinc over a period of time because it can be toxic and paradoxically interfere with your immune system, it’s the main reason to use them judiciously. These lozenges taste OK, they are not like strepsils or lockets that you may want to keep on munching on even when you might not need them.  Some people report an unpleasent taste in their mouth when eating or drinking other food for up to an hour after eating the zinc lozenger.

We were introduced through James Haskell the England Rugby player as Rich is his strength and conditioning coach and Personal Trainer Clapham .

Have a look at his gym and the latest session he has put Haskell through, it looks like a lot of fun and the gym looks top drawer. 

You don’t have to be a rugby star to train with Rich so if you can get to Clapham to train it would definately be a good return on your investment as he knows his stuff.

He’s put together an introductory package of 15% of any membership if you quote ‘LOVELL’

Contact him at  http://www.r4reach.com

Here is the video 

• Think of immune protection in 3 stages;
• Prevention
• System support
• Recovery when ill
• What can I do to avoid getting ill and recover quickly if I get ill?

IMMUNE SUPPORT AND TRAINING

• Balance training with recovery – don’t go over drawn
• Nutritional Recovery is key to enhancing the immune response
• Recover Aggressively and appropriately after each exercise session
• Use Antioxidants as part of your recovery strategy when you feel you may be immune compromised
• Add vitamin C powder to your recovery shake
• Always take a recovery shake after each session

LIFESTYLE HABITS TO AVOID ILLNESS

• Basic hygiene
• Wash hands regularly
• Avoid ill people
• Avoid places where many hands meet
• Avoid dehydration
• Never share glasses or drinks bottles

• Pay particular attention to post training immune support during winter months
• Maintain constant temperature
• Avoid frequent fluctuations in temperature

STRESS, SLEEP AND THE CORTISOL CONNECTION

• Exercise induced stress and mental stress are the same to the body

• Avoid becoming stressed out unnecessarily
• Use stress management techniques like meditation and visualisation to help combat mental stress
• If you are not sleeping well seek help, there are many natural remedies which help proper sleeping patterns

NUTRITIONAL INFLUENCES

• Higher tissue turnover
• Higher requirement for nutrients
• Modern food is low in essential nutrients
• Eat organic where possible
• Avoid anti-nutrients
• Avoid empty calories

AVOID THESE;

• All refined foods
• Sugar (except post training)
• Excess Caffeine
• Alcohol
• Cakes, biscuits and pastries
• Crisps and confectionary
• Soda Pop
• Refined Wheat
• Chips
• Fast and junk foods
• Snack a jacks
• Doughnuts
• Breakfast cereals
• All chemically assisted foods

DO THIS;

• Eat vegetables or fruit each time you eat
• Choose veggies or fruit which are high in ORAC units
• Choose organic whenever possible
• When its not possible then wash all veggies and fruit thoroughly
• then go and buy some organic ones

UNDERSTAND THIS;

• Excess wheat and refined wheat suppresses immunity
• Excess dairy causes excess mucous production
• If you are constantly ill then food intolerance can be a cause

ACTION POINTS;

• Avoid Wheat
• Choose non wheat based unrefined cereals
• Choose wheat free pastas and breads
• Use different grains like quinoa, wholegrain rice or buckwheat

RECOVERY WHEN ILL – AND ADDITONAL TIPS TO AVOID GETTING ILL

• Chicken Soup is a proven immune boosting recipe
• Thai Tom yum soup has additional immune and recovery benefits
• Both of these will help recovery from injury and immune support

HERBS AND SPICES;

All herbs and spices help immunity and health use the following regularly;

• Turmeric
• Garlic
• Ginger and Thai ginger
• Lemon grass
• Coriander
• Chilli’s
• Coconut Milk

AS SOON AS YOU SENSE ILLNESS

• Make sure you are eating lightly according to the basic principles
• Increase your intake of vitamin C from food and supplements
• Drink Cat’s Claw tea and add ginger and lemon
• If you have a cold then take a dessert spoonful of Sambucol 4 x per day
• Use Manuka honey in detox tea to clear mucous and support immunity
• Increase use of bovine colostrum

SUPPLEMENTAL INFORMATION

• Use the immune supplements provided to support your immunity
• Chinese Green Tea may have specific additional immune boosting properties
• Manuka honey also has immune supportive properties

IMMUNE RECIPE TIPS

• Hot lemon, ginger and honey; use 1 teaspoon manuka honey, ½ lemon and 1 teaspoon or powdered or fresh ginger
• Use tom yum soup paste to make soup and drink this regularly
• Add shitake mushrooms to recipes regularly
• Eat fresh lightly cooked vegetables regularly
• Eat vitamin C rich fruits regularly

I read the Fist Full OF Food last night and it was great at explaining the basics and getting the information across without being mind boggling,  which a lot of magazine articles do.

The simplicity of understanding portion sizes and it’s relation to body shape and size is brilliant and simplistic.

Other elements that I thought were great are the different ideas of what to eat at different times of the day, before training, after etc. – it can be quite difficult without the knowledge to understand this.

The Palm Size Plan Recipe Book is excellent as well.

I love the fact that it’s not all ‘poncy food’ but includes ‘proper’ food and it is then down to the individual dependent on whether they want to lose fat or get bigger whether they take on the carbs.

Some great new ideas for recipes as well.

It’s going to be a fixture in my kitchen for sure !

Steve Orton

 www.BodyPowerExpo.com
www.b-fitexpo.co.uk

Tell me what you think. By dropping a comment, Liking on facebook or tweeting.

Bundle on Launch of Palm Sized Plan Recipe Book

In a randomized study on 39 athletes, supplementation with flavonoids, antioxidants and omega-3 fatty acids was associated with reductions in oxidative stress and damage from exercise.

Subjects received supplementation with either: a mixture of antioxidants (including quercitin, isoquercitin, and Vit-C); or this mixture with additional green tea extract and fish oils. The supplement was taken prior to during cycling at 57% maximum intensity for 3 hours over a 2 week training programme.

Although exercise-damage was reduced, the long term effects on fitness gains weren’t established. However, if it’s a choice between training through the pain, and having to take a day off, antioxidants may help de-stress your system!

http://www.yoursportsnutrition.com/health/anti-oxidants.html

 McAnulty SR, Nieman DC, et al, (2011) Effect of Mixed Flavonoids, n-3 Fatty Acids, and Vitamin C on Oxidative Stress and Antioxidant Capacity Before and After Intense Cycling," Int J Sport Nutr Exerc Metab; 21(4): 328-37

The participants were randomly assigned to either whey protein (providing 56 g and 400Kcal per day) or equal amounts soy protein or carb. 

Whey is by far and away the winner – its amino acid profile and possibly even its proteins’ conformations mean it is used differently to other sources. Not just quantity – but quality!

http://www.yoursportsnutrition.com/proteins.html

Baer DJ, Stote KS, et al, (2011); Whey protein but not soy protein supplementation alters body weight and composition in free-living overweight and obese adults," J Nutr; 141(8): 1489-94.

But is it really that simple?

Carbs are needed for muscular growth, enhancing the effects of protein, while an increasing number of studies are showing that protein is needed for endurance at higher levels than previously thought…

This study on thirty-two untrained subjects compared the effects of a combined carbohydrate and protein supplement, to carbohydrate (CHO), and placebo on training adaptations over 5 weeks of aerobic exercise training (cycled 60 min per day, 5 days a week).

Supplements were ingested immediately and 1 h after each exercise session and aerobic fitness while body composition were assessed before the start and end of training. 

Aerobic fitness improvements were significantly greater in the combined pro+carb group than carb or placebo, while body composition was also improved to a greater extent! People forget that protein has a valuable role to play in cardio-exercise, while the combination of carb and protein is key!
The art is to try and vary the amounts of each foodstuff according to the different intensity, duration and modality of training – a job for a professional!

http://www.yoursportsnutrition.com/proteins.html

Ferguson-Stegall L, McCleave E, Ding Z, Doerner Iii PG, Liu Y, Wang B, Healy M, Kleinert M, Dessard B, Lassiter DG, Kammer L, Ivy JL. (2011); Aerobic exercise training adaptations are increased by postexercise carbohydrate-protein supplementation; J Nutr Meta:. Epub 2011 Jun.

The study population was unique in that all were Seventh-day Adventists, who, because their religion, are all non-smokers, consume little if any alcohol, are more physically active, and consume less meat than the general population. This means those who maintained a lower BMI did so intentionally with healthy lifestyle choices rather than as a result of smoking or poverty.

Men over 75 with a body mass index (BMI) greater than 22.3 had a 3.7-year shorter life expectancy. This is in the healthy range and not even considered overweight – most athletes fall into this category! Women over 75 with a BMI greater than 27.4 had a 2.1-year shorter life expectancy – a value considered mildly overweight, but not problematic.

Men had a higher sensitivity to body fat than women, possibly because of the effect of oestrogen. Body fat is the primary source of oestrogen; beneficial in post-menopausal females, but meaning that the negative effects of extra weight in older mean appear at lower body-fats than women.

Each individual is unique – ideally a personalised plan offers the most benefit for health, taking into account you unique physiology!

http://www.sportsnutritionvlog.com/nutritional-consultations/
 
Pramil N. Singh, Ella Haddad, Serena Tonstad, Gary E. Fraser. Does Excess Body Fat Maintained After the Seventh Decade Decrease Life Expectancy? Journal of the American Geriatrics Society, 2011; 59 (6)

Most minerals compete with another mineral in the body. A good example of this are zinc and copper.

When it comes to zinc it’s important to read the labels of the different supplements that you may be taking, all multi vitamins will usually have zinc in them so if you are taking them on a routine basis then that should be your baseline. Where you may get into problems is if you are taking a supplement like zma, or another supplement or recovery drink that also has extra zinc in it.

Here are some general borderline recommendations, if you are concerned you should either get your blood levels tested or consult with your G.P.

Look for 15-25 mg per day for long term supplementation.

30 mg per day is the highest K would recommend.

If you take over 40 mg per day for an extended period you may start to suffer from zinc toxicity.

The main problem with too much zinc is that it competes with copper in the body and this so called zinc toxicity can manifest itself as compromised immune function, leukopenia (low numbers of white blood cells) and associated tiredness, lethargy and fatigue.

Matt Lovell

Daily doses over 75 mg were needed and zinc-acetate found to be the most effective form.

The benefit is observed with high doses of zinc but not with low doses, so ensure you get a quality product!

http://www.yoursportsnutrition.com/health/minerals/zinc.html

Hemila H (2011); Zinc lozenges may shorten the duration of colds: a systematic review; Open Respir Med J,; 5: 51-8. Epub ahead of print.

This double-blind randomized clinical trial on thirty-one overweight or obese, postmenopausal women, compared the relative effectiveness of protein supplementation compared with carb supplementation during weight-loss diets.

Women were divided into 2 groups – both being prescribed a reduced calorie diet (1,400 kcal/day; 15%, 65%, 30% energy from protein, carbohydrate, and fat, respectively) then being supplemented either with 2 scoops of whey protein, or maltodextrin (carbs) every day.
They did no exercise – so the additional carb wouldn’t have been useful to increase training intensity – eat for your training programme!
Those supplemented with protein lost more weight than the carb group (8.0% vs 4.1% body-mass) .

Although those on protein lost more weight and improved in a test of muscular function, these results should be interpreted carefully. They lost more muscle too!

The ideal would have been to incorporate exercise and then tap in carbs and protein depending on exercise intensity – the kind of thing we do here every day at Perform and Function! Our new regenerate programme considers everyone’s genetic type in their body-comp management programme!

http://www.yoursportsnutrition.com/proteins.html
http://www.sportsnutritionvlog.com/regenerate/
http://www.sportsnutritionvlog.com/nutritional-consultations/

Mojtahedi MC, Thorpe MP, Karampinos DC, Johnson CL, Layman DK, Georgiadis JG, Evans EM. (2011)
The Effects of a Higher Protein Intake During Energy Restriction on Changes in Body Composition and Physical Function in Older Women. J Gerontol A Biol Sci Med Sci. Jul 27. [Epub ahead of print]

Mice that were either genetically prone to get fat, or bread for exercise-performance, were either given high-fat diets or normal food for 8 weeks. The high fat diets focused on either omega-3 or omega-6.

Only the “genetically fat” mice got fat on the high-fat diets – naturally lean mice could stay lean (don’t you just hate those type of people!?).

However, in both types of mice, the diet high in omega 3 increased insulin-sensitivity on the liver.

Somewhat strangely, the lean mice increased   their belly fat. This was what helped keep the liver leaner, so was probably a beneficial adaptation – although belly fat is not ideal, it’s the lesser of two evils when we consider liver health!
 
Helping improve your liver health with omega-3 will help your body detoxify harmful toxins and will improve fat metabolism, theoretically keeping you leaner.

If you’re an athletic mouse, then omega 3 will also help you keep lean if you indulge in higher fat foods!

http://www.yoursportsnutrition.com/health/fish-oils-efa.html

Nuernberg K, Breier BH, Jayasinghe SN, Bergmann H, Thompson N, Nuernberg G, Dannenberger D, Schneider F, Renne U, Langhammer M, Huber K. (2011) Metabolic responses to high-fat diets rich in n-3 or n-6 long-chain polyunsaturated fatty acids in mice selected for either high body weight or leanness explain different health outcomes. Nutr Metab (Lond).;8(1):56. [Epub ahead of print]

This study on 464 healthy young adults (347 women and 117 men) revealed that Bone Mineral Density (BMD) of the neck, and improved body composition, were positively associated with circulating levels of vitamin D (25OHD). 

Vitamin D was negatively associated with percentage body fat.

In both females and males, 25OHD levels were positively associated with total body BMD, while

Vitamin D status was associated with lower body fat in females and with greater lean body mass in males.

For those of you who’ve had their sunbathing schedule disrupted by the rainy summer, seriously consider supplemnentation!

http://www.yoursportsnutrition.com/health/vitamins.html

Reference: Boot AM, Krenning EP, de Muinck Keizer-Schrama SM.J (2011); The relation between 25-hydroxyvitamin D with peak bone mineral density and body composition in healthy young adults; Pediatr Endocrinol Metab; 24(5-6):355-60.

This review analysed randomised trials that compared vitamin D versus placebo or no intervention, including various different forms of supplement (vitamin D3 – cholecalciferol; vitamin D2 – ergocalciferol; or active vitamin D as either alfacalcidol or Calcitriol).

Overall, vitamin D decreased mortality (by about 6% while only vitamin D3 decreased mortality significantly.

Fifty randomised trials with 94,148 participants met the authors’ criteria, with most trials on elderly women, supplementing for around two years.

However, combining vitamin D with calcium – an often used combination-therapy – increased the incidence of kidney disease in these older individuals.

For a long life, vitamin D3 supplements are certainly alive and kicking!

http://www.yoursportsnutrition.com/health/vitamins/vitamin-d3.html

Bjelakovic M, Gluud C. (2011); Vitamin D supplementation for prevention of mortality in adults. Cochrane Database of Systematic Reviews; 7;10; 2

Analysing the health of 5,638 over-60s, vitamin C intake was found to be inversely associated with incidence of cataract. Those with the highest levels were 39% less likely to have the condition compared with the lowest!

\In addition, intakes of the antioxidants lutein, zeaxanthin, and retinol (vitamin A) were also significantly inversely associated with cataract.

Vitamin C is generally consumed in adequate amounts if you eat a varied diet containing a lot of fruit and vegetables. However, so many of us today are rushed off our feet and can slip from day to day. On these days, supplementation may be just what the doctor ordered…

http://www.yoursportsnutrition.com/health/vitamins/vitamin-c.html

Ravindran RD, Vashist P, et al (2011) Inverse Association of Vitamin C with Cataract in Older People in India; Ophalmology, [Epub ahead of print]

A research paper from scientists in Australia working with an elderly population group has demonstrated that those with low levels of vitamin D were found to have a faster rate of loss of cartilage than those that had higher levels.

Our body produces vitamin D from exposure to the sun (without sun screen) and it is found in foods like oily fish, living here in the UK we don’t need anyone to tell us that we don’t get much sunshine and we don’t eat that much oily fish, the problem is compounded if you have dark skin.

You can get a Vitamin D test pretty inexpensively, to check your current levels. However for most people having a single vitamin D supplement of 10000 IU per day will help keep your levels topped up, this is equivalent to 30 minutes of sun exposure.  If you are an athlete and already have an arthrititis or cartilage condition then we recommend that you get your levels tested, aim for high levels but not excessively high. You may need more than 5000 IU per day to boost your levels inot the optimum range.

If you are on holiday in the sun or live in a sunnier climate and are regulalrly getting exposed to the sun, (full body exposure as in subathing) then you don’t need to supplement at those times.

Vitamin B6 is essential to the building processes in the body and supports the body’s metabolism of an antioxidant called glutathione. Cancer is frequently associated with increased levels of oxidative stress.

Vitamin B6 intake was found to be associated with a reduction in risk of breast cancer. The 25% with the highest intake, and then the second-highest 25% were found to have 22% and 36% respectively lower chances of developing the disease.

A higher intake of vitamin B6 was also found to be associated with a significantly lower risk of developing malignant tumours.

It would be irresponsible to say that eating a food or taking a supplement will prevent you getting cancer, but from a statistical viewpoint it does seem that consuming adequate levels of this vitamin may have a beneficial effect. B wise – B safe!

http://www.yoursportsnutrition.com/health/vitamins/vitamin-b6.html

Chou YC, Chu CH, et al (2011) Dietary Intake of Vitamin B(6) and Risk of Breast Cancer in Taiwanese Women, J Epidemiol, [Epub ahead of print].

One of the reasons I put together Regenerate was so that I had a way that the clients that I consult with, be they elite athletes or people who just want to add some extra lean muscle and get fit had a program to follow in terms of their nutrition.
 
In the first version of Regenerate, the training programs were a bit sketchy, the nutrition was bang on but the training programs were a bit lacking in comparison.
 
One of the main changes I’ve made with Regenerate 2.0 is to seperate people into 3 main types based on their starting body type and goals. Some one who is what might be called a ‘hard gainer’, a tall, naturally thin and lean type person needs to train differently to put on muscle than does a short squat rugby prop forward type.
 
I’ve come up with 3 main body types and worked with an excellent Strength and Conditioning Coach Alex Poole to put the programs together. So for example if you are a hard gainer there are 16-20 different 1 hour long workouts, seperated into the 4 different 2 week nutritional phases. These dove tail with the nutritional approach used in the corresponding phase, so for example if the nutritional phase is focusing on boosting Growth Hormone then the training compliments that to gain a synergistic effect.
 
Gavin Allinson has put together above video giving you a sneak preview of what it all looks like.
  
Let me know if you have got any questions by adding a comment here.
 
Matt

It would be wise to ensure an adequate intake of micronutrients and antioxidants in your children’s diet, and particularly in the diet of expectant mothers…

http://www.yoursportsnutrition.com/health/anti-oxidants.html

Adams JB, Audhya T, et al, (2011) Nutritional and Metabolic Status of Children with Autism vs. Neurotypical Children, and the Association with Autism Severity; Nutr Metab (Lond),8(1): 34

Comparing 48 men  who included both alcoholics and healthy teetotallers with a good diet, alcoholic subjects were found to have a lower muscle-mass (but well-maintained body fa!), with deficiencies in magnesium, vitamin D and vitamin B12.

Alcoholics also showed increased levels of LDL (bad) cholesterol and and markers of inflammation and oxidative stress!

Whether drinking stops people eating appropriately, or whether the booze actively contributes to deficiency, eating to reduce inflammation and to increase micronutrient levels is a MUST if you’ve been hitting the drink excessively.

Obviously the most important thing is to cut down, clean up and improve your diet!

Reference:    "Nutritional profile of asymptomatic alcoholic patients," Sobral-Oliveira MB, Faintuch J, et al, Arg Gastroenterol, 2011; 48(2): 112-8.

This week it is the turn of Co Q 10 or to give it it’s full name Co enzyme q10, it’s also called ubiquinone.

The major benefits of Co Q 10 are to

• Increase energy
• Increase endurance performance
• Improve exercise recovery
• Anti oxidant
• Support heart health

It also works with the body helping maintain levels of Vitamin E so if you are low on Vit E then CoQ10 is used to produce more Vitamin E.

You can find  co q 10 in your diet in organ meats like heart, liver and kidneys, fish and the germs of whole grains.

If you are training hard or have any issues in your family with heart problems then I suggest you look into this further.

It’s not going to break the bank either check out the deal we have on Co Q10.

For most male athletes, achieving adequate intake doesn’t seem to be a problem, but females are often at risk of under-consuming this nutrient. Female athletes frequently consume too little food, while they have a greater need for red blood cell production to cover losses from menstruation. Deficiency in folate leads to anaemia, whereby RBCs cannot effectively transport oxygen.

So for an athlete, particularly females and those involved in endurance exercise, supplementation may really be a wise choice…

http://www.yoursportsnutrition.com/b-right-100-capsules.html

Manore, M.,  Meeusen, R.,  Roelands, B., Moran, S., Popple, D, A., Naylor, J, M., Burke, M, L., Stear, S. J., Castell, L, M. (2011) ‘BJSM reviews: A–Z of nutritional supplements: dietary supplements, sports nutrition foods and ergogenic aids for health and performance—Part16’ Br J Sports Med 2011;45:73 74 doi:10.1136/bjsm.2010.081505.

A recent study on 12 healthy subjects, showed supplementation with a single, daily 2g dose of liquid L-carnitine was associated with increases in the activities of the body’s antioxidant enzymes. This allowed the body to more rapidly counteract the effects of harmful free radicals.

Specifically, supplementation caused a gradual increase in concentrations of enzymes called superoxide dismutase, gluatathione peroxidise and catalase, meaning the body could quench free-radicals better for almost 4 hours after the initial dosing!

This highlights a therapeutic use for treating chronic illnesses of excessive stress, including atherosclerosis, heart disease, type II diabetes… and even cancer!

Cao Y, Qu HJ, et al, Tohoku (2011) Single dose administration of L-carnitine improves antioxidant activities in healthy subjects; J Exp Med, 224(3): 209-13

While early studies on carnitine failed to show much effect on fat-burning, a study by Wall (2011) found that that muscle carnitine content can be increased in humans by supplementation; supporting fat oxidation at low intensity as well as explosive carb-burning for peak performance!

ALC passes more easily into the bloodstream and crosses the blood brain barrier more effectively, than L-Carnitine – meaning the benefits on energy metabolism are more focused on the brain! It acts as a powerful antioxidant, which may prevent the deterioration of brain cells that normally occurs with age.

This protective effect of ALC may be beneficial in the prevention and treatment of free-radical mediated diseases, such as Alzheimer’s (Pettegrew at al 1995).

Pettegrew et al. Clinical and neurochemical effects of acetyl-L-carnitine in Alzheimer’s Dis-ease. Neurobiological Aging 1995; 16: pgs. 1-4.]

Wall, T, B.,  Stephens, B, F.,Constantin-Teodosiu, D., Marimuthu, K., Macdonald, I, A., & Greenhaff, l, P. (2011) ‘Chronic oral ingestion of L-carnitine and carbohydrate increases muscle carnitine content and alters muscle fuel metabolism during exercise in humans’ The Journal of Physiology Vol 589, 4, pg 963–973.

•    Folic acid
•    Vitamin B12
•    Vitamin E
•    S-adenosylmethionine
•    N-acetyl cysteine
•    Acetyl L Carnitine

It was shown to significantly improve cognitive performance over a 3 month period. When the supplement was withdrawn, cognitive performance declined to baseline levels, and when the supplement was resumed, cognitive performance improved once again. These findings support the benefit of nutritional supplements for cognitive performance and suggest that additional supplementation may be required for the elderly.

Chan A, Remington R, et al. (2010) ‘A Vitamin/Nutriceutical Formulation Improves Memory and Cognitive Performance in Community-Dwelling Adults without Dementia’. J Nutr Health Aging, University of Massachusetts, 14(3): 224-30.

Thinking about carnitine supplementation? Well… Thinking (and fat-burning!) may be helped by this amino!

Studies have shown that acteoside appears to have both anti-inflammatory and anti-oxidant properties. Studies also suggest acteoside has anti-estrogenic, liver protecting, memory and cognition improving/protecting, and immunomodulatory  properties.

Oral administration of acetoside and acetoside – rich extracts were taken in a study by Wells et al (2011) and found that acteoside’s possess a wide spectrum of performance-enhancing activity. This included an ability to increase muscle strength, muscle power, endurance, and muscle protein content, as well as to reduce fatigue and facilitate recovery following intense exercise or athletic competition.

Wells, S., Monroe, NC., Llewellyn, W, C.    (2011)     ‘Acteoside and acteoside-rich plant extracts for increasing athletic performance in humans’ (Palm Beach Gardens, FL, US).

Adaptogens are herb products that have been derived from plants.

A recent review of the Effects of Adaptogens on the Central Nervous System found that adaptogens have exhibited neuroprotective, anti-fatigue, antidepressive, anti anxiety, improved memory and CNS stimulating activity.

In addition, a number of clinical trials demonstrated that adaptogens exert an anti-fatigue effect that also increases mental work capacity against a background of stress and fatigue, particularly in tolerance to mental exhaustion and enhanced attention. In particular Rhodiola was shown to help with physical mental and stress induced fatigue and depression.

P, Alexander & G, Wilman. (2011) ‘Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress—Protective Activity’Pharmaceuticals 2010, 3, 188-224.

http://www.mdpi.com/1424-8247/3/1/188/pdf

Maintenance meals contain around 1/3 protein, 1/3 starches and 1/3 fibrous carbs – this bad boy was made with organic homemade chicken stock and a bit of chorizo.

What is Glutathione?

Put simply, glutathione is an antioxidant molecule used by the body to prevent damage from biological stress. It helps neutralise damaging “free radicals” or “Reactive Oxidative Species” (ROS), molecules formed from stressors like exercise, infection – or even day to day process like breathing!

Reactive Glutathione (GSH) is a “tripeptide” – made from three amino acids:
• cysteine
• glutamate
• glycine

Why is it important? Why should I eat to support glutathione metabolism?

Glutathione reduces the damage that occurs from oxidative stress. Reactive oxidants can damage the membranes of cells – the “skin” that holds cells and their components together, as well as the DNA in the cells. This stops a cell carrying out its normal functions efficiently and can lead to the death of the cell.

One of the areas in which glutathione and oxidative stress is particularly important is in the mitochondria – the power plants of the cell. Producing energy for the body’s functions, as well as exercise, causes a lot of oxidation, and could go onto damage these biological batteries! What’s more, not only will damaged mitochondria compromise energy production, but the cell reacts to malfunctions in these energy-factories by effectively committing suicide; sacrificing itself to protect the rest of the body!

However – oxidative stress isn’t a completely unavoidable threat. Although our body’s natural processes produce oxidants, environmental pollutants and an unhealthy; lifestyle can increase this stress on the body. However, tissue-damage from such prevalent toxins as Carbon Monoxide, heavy metals, and pesticides has been demonstrated to be significantly lower in people with adequate Glutathione levels!

Glutathione -The antioxidant for the athlete!

Antioxidants are a controversial area in sports nutrition. On the one hand, you want to limit damage, keep soreness and fatigue in check and perform at a consistently high level in training to get fitter and stronger. On the other hand, too much antioxidant can actually blunt the stress signals your body uses to get stronger and fitter after damaging exercise – no pain, no gain! Supplementation to support glutathione levels is a perfect compromise – it supports your body’s own antioxidant system, rather than excessively mopping up all oxidative stressors, which would throw your body out of balance! Supplementation with high-cysteine proteins which raised glutathione levels after three months actually improved muscular power and muscular endurance in athletes (Lands, Grey et al. 1999)!

As well as supporting training and recovery directly, high glutathione levels provide better immune defences and reduce the likelihood of infection. This will help an athlete undertaking an intense regime to help keep their immune system string – you can’t train and get fitter if you’re laid up in bed!

How to raise Glutathione levels

1. N−Acetyl−Cysteine (NAC)

N-acetyl cysteine (NAC) is a modified version of cysteine that’s more bio-available and sold in supplement form. It increases glutathione synthesis only when there is a demand, which is possibly why it doesn’t run the risk of blunting training adaptations like some high-dose antioxidants.

• Whereas other antioxidants may be continually active and interfere with cell signalling needed to adapt to training, NAC seemingly supports the body’s own defences when oxidative stress has surpassed a given threshold.
• 2-3g of NAC taken throughout exercise have been shown to increase endurance capacity by supporting the glutathione anti-oxidant system
• NAC can regulate inflammation, keeping cytokines at levels appropriate to the situation, while also having demonstrated anti-cancer effects in-vitro.

2. Foods That Boost Glutathione Levels

Whey

Foods which contain high levels of sulphur−containing amino acids help to maintain optimal glutathione levels. The study cited previously on muscular endurance used a whey-derived supplement, as dairy and whey are particularly good sources. Some researchers have suggested that undenatured forms of whey stimulate the body to produce more glutathione due to the particular shape of the sulfur-containing peptides in the isolates (alpha−lactalbumin).

Natural foods

Eggs are also extremely high in sulphurous aminos, while other foods that may help support glutathione metabolism include garlic, broccoli, avocado and spinach.

3. Milk Thistle,

Milk thistle is a powerful antioxidant and supports the liver by supporting glutathione levels. Several studies on rodents have shown a glutathione-mediated effect helping to protect the liver and kidneys in our little furry friends after milk-thistle supplementation (Das and Vasudevan 2006; Vessal, Akmali et al. 2010).

4. Alpha Lipoic Acid

ALA increases the levels of glutathione, and is a natural antioxidant which reduces free radicals. Supplementation has increased glutathione levels and reduced oxidative stress in animals (Jones, Li et al. 2002; Wollin and Jones 2003; Chae, Shin et al. 2008).

5. Turmeric

Long term consumption has been shown to increase glutathione and reduce oxidative stress in Parkinson’s patients – keeping your brain resisting the ravages of age (Mythri, Veena et al. 2011)! These antioxidant effects extend the uses of this spice to helping to improve fat metabolism, blood sugar regulation and chronic disease (Madkor, Mansour et al. 2011)!

6. Selenium

Glutathione peroxidase, the major enzyme responsible for the body’s own anti-oxidant actions, depends on the presence of selenium. Supplementation has boosted the immune system and helped reduce the incidence of illness in children (Liu, Yin et al. 1997).

References

Chae, C. H., C. H. Shin, et al. (2008). “The combination of alpha-lipoic acid supplementation and aerobic exercise inhibits lipid peroxidation in rat skeletal muscles.” Nutr Res 28(6): 399-405.

We investigated the effect of DL-alpha-lipoic acid (LA) supplementation and regular aerobic exercise on the concentrations of malondialdehyde (MDA) and vitamin E, the activities of superoxide dismutase (SOD) and glutathione peroxidase (GPx), and the levels of glutathione (GSH) in rat skeletal muscles (soleus and red gastrocnemius). For 8 weeks, rats (n = 7 per group) were (1) exercised on a treadmill for 30 min d(-1), (2) treated with supplemental LA, or (3) exercised and treated with supplemental LA. Control rats (n = 7) did not receive LA and were not exercised. DL-alpha-lipoic acid (100 mg kg(-1)) was administered daily as an oral supplement. The rats were exercised in a graded manner for 5 d wk(-1). The concentration of MDA in the soleus and red gastrocnemius was significantly lower in rats that exercised and received LA than in the other groups. Compared with the other groups, rats that exercised and received LA had a significantly higher vitamin E concentration in the soleus. The SOD and GPx activities in the soleus and red gastrocnemius were significantly higher in rats that exercised and received LA. These results suggest that LA supplementation combined with aerobic treadmill exercise inhibits lipid peroxidation in skeletal muscles. This effect was especially remarkable in the soleus, which is particularly sensitive to oxidative stress, as revealed by the increased vitamin E level and SOD and GPx activities.

Das, S. K. and D. M. Vasudevan (2006). “Protective effects of silymarin, a milk thistle (Silybium marianum) derivative on ethanol-induced oxidative stress in liver.” Indian J Biochem Biophys 43(5): 306-311.

The production of reactive oxygen species (ROS) is considered to be a major factor in oxidative cell injury. The antioxidant activity or the inhibition of the generation of free radicals is important in providing protection against such hepatic damage. Silymarin, derived from the milk thistle plant, Silybium marianum, has been used in traditional medicine as a remedy for diseases of the liver and biliary tract. In the present study, the effect of hepatoprotective drug silymarin on body weight and biochemical parameters, particularly, antioxidant status of ethanol-exposed rats was studied and its efficacy was compared with the potent antioxidant, ascorbic acid as well as capacity of hepatic regeneration during abstention. Ethanol, at a dose of 1.6 g/kg body wt/day for 4 wks affected body weight in 16-18 week-old male albino rats (Wistar strain weighing 200-220 g). Thiobarbituric acid reactive substance (TBARS) level, superoxide dismutase (SOD), and glutathione-s-transferase (GST) activities were significantly increased, whereas GSH content, and catalase, glutathione reductase (GR) and GPx (glutathione peroxidase) activities significantly reduced, on ethanol exposure. These changes were reversed by silybin and ascorbic acid treatment. It was also observed that abstinence from ethanol might help in hepatic regeneration. Silybin showed a significant hepatoprotective activity, but activity was less than that of ascorbic acid. Furthermore, preventive measures were more effective than curative treatment.

Jones, W., X. Li, et al. (2002). “Uptake, recycling, and antioxidant actions of alpha-lipoic acid in endothelial cells.” Free Radic Biol Med 33(1): 83-93.

Alpha-lipoic acid, which becomes a powerful antioxidant in its reduced form, has been suggested as a dietary supplement to treat diseases associated with excessive oxidant stress. Because the vascular endothelium is dysfunctional in many of these conditions, we studied the uptake, reduction, and antioxidant effects of alpha-lipoic acid in cultured human endothelial cells (EA.hy926). Using a new assay for dihydrolipoic acid, we found that EA.hy926 cells rapidly take up and reduce alpha-lipoic acid to dihydrolipoic acid, most of which is released into the incubation medium. Nonetheless, the cells maintain dihydrolipoic acid following overnight culture, probably by recycling it from alpha-lipoic acid. Acute reduction of alpha-lipoic acid activates the pentose phosphate cycle and consumes nicotinamide adenine dinucleotide phosphate (NADPH). Lysates of EA.hy926 cells reduce alpha-lipoic acid using both NADPH and nicotinamide adenine dinucleotide (NADH) as electron donors, although NADPH-dependent reduction is about twice that due to NADH. NADPH-dependent alpha-lipoic acid reduction is mostly due to thioredoxin reductase. Pre-incubation of cells with alpha-lipoic acid increases their capacity to reduce extracellular ferricyanide, to recycle intracellular dehydroascorbic acid to ascorbate, to decrease reactive oxygen species generated by redox cycling of menadione, and to generate nitric oxide. These results show that alpha-lipoic acid enhances both the antioxidant defenses and the function of endothelial cells.

Lands, L. C., V. L. Grey, et al. (1999). “Effect of supplementation with a cysteine donor on muscular performance.” Journal of Applied Physiology 87(4): 1381-1385.

Oxidative stress contributes to muscular fatigue. GSH is the major intracellular antioxidant, the biosynthesis of which is dependent on cysteine availability. We hypothesized that supplementation with a whey-based cysteine donor [Immunocal (HMS90)] designed to augment intracellular GSH would enhance performance. Twenty healthy young adults (10 men, 10 women) were studied presupplementation and 3 mo postsupplementation with either Immunocal (20 g/day) or casein placebo. Muscular performance was assessed by whole leg isokinetic cycle testing, measuring peak power and 30-s work capacity. Lymphocyte GSH was used as a marker of tissue GSH. There were no baseline differences (age, ht, wt, %ideal wt, peak power, 30-s work capacity). Follow-up data on 18 subjects (9 Immunocal, 9 placebo) were analyzed. Both peak power [13 ± 3.5 (SE) %,P < 0.02] and 30-s work capacity (13 ± 3.7%, P < 0.03) increased significantly in the Immunocal group, with no change (2 ± 9.0 and 1 ± 9.3%) in the placebo group. Lymphocyte GSH also increased significantly in the Immunocal group (35.5 ± 11.04%,P < 0.02), with no change in the placebo group (−0.9 ± 9.6%). This is the first study to demonstrate that prolonged supplementation with a product designed to augment antioxidant defenses resulted in improved volitional performance.

Liu, X., S. Yin, et al. (1997). “[Effects of selenium supplement on acute lower respiratory tract infection caused by respiratory syncytial virus].” Zhonghua Yu Fang Yi Xue Za Zhi 31(6): 358-361.

An intervention study was conducted in 75 young children under one year hospitalized with pneumonia or bronchiolitis caused by respiratory syncytial virus (RSV) to evaluate therapeutic effectiveness of selenium (Se) supplement on acute respiratory lower tract infection caused by RSV with randomly controlled and double-masked method. Trial subjects were divided into two groups, one with 37 children in routine treatment and the other with 38 children in routine treatment plus Se supplement. The control group derived from 35 normal children during their physical check-up in the out-patient department. Sodium selenite was supplemented orally with 1 mg on the second day of hospitalization. Results showed that days needed for their relief of symptoms and signs were fewer in Se supplement group than that in controls and recovery in indicators of cell immune was better in the former than that in the latter. Levels of Se and glutathione peroxidase in plasma and white cells could be increased by Se supplement. It suggests that Se supplement can promote recovery from RSV infection.

Madkor, H. R., S. W. Mansour, et al. (2011). “Modulatory effects of garlic, ginger, turmeric and their mixture on hyperglycaemia, dyslipidaemia and oxidative stress in streptozotocin-nicotinamide diabetic rats.” Br J Nutr 105(8): 1210-1217.

Spices which show hypoglycaemic, hypolipidaemic and antioxidant activities may have a role in the treatment of diabetes and its complications. The present study aimed to compare the modulatory effects of garlic, ginger, turmeric and their mixture on the metabolic syndrome and oxidative stress in streptozotocin (STZ)-nicotinamide diabetic rats. Diabetes was induced in overnight fasted rats by a single intraperitoneal injection of STZ (65 mg/kg body weight) and nicotinamide (110 mg/kg body weight, 15 min before STZ injection). Diabetic rats orally received either distilled water (as vehicle) or 200 mg/kg body weight of garlic bulb, ginger rhizome or turmeric rhizome powder suspension separately or mixed together (GGT mixture) for twenty-eight consecutive days. The results showed that these spices and their mixture significantly alleviated (80-97 %, P < 0.05-0.001) signs of the metabolic syndrome (hyperglycaemia and dyslipidaemia), the elevation in atherogenic indices and cellular toxicity in STZ-nicotinamide diabetic rats by increasing the production of insulin (26-37 %), enhancing the antioxidant defence system (31-52 %, especially GSH) and decreasing lipid peroxidation (60-97 %). The greatest modulation was seen in diabetic rats that received garlic and the GGT mixture (10-23 % more than that in the ginger and turmeric groups). In conclusion, garlic or the mix including garlic appears to have an impact on each of the measures more effectively than ginger and turmeric and may have a role in alleviating the risks of the metabolic syndrome and cardiovascular complications.

Mythri, R. B., J. Veena, et al. (2011). “Chronic dietary supplementation with turmeric protects against 1-methyl-4-phenyl-1,2,3,6-tetrahydropyridine-mediated neurotoxicity in vivo: implications for Parkinson’s disease.” Br J Nutr 106(1): 63-72.

Multiple pathways including oxidative stress and mitochondrial damage are implicated in neurodegeneration during Parkinson’s disease (PD). The current PD drugs provide only symptomatic relief and have limitations in terms of adverse effects and inability to prevent neurodegeneration. Therefore, there is a demand for novel compound(s)/products that could target multiple pathways and protect the dying midbrain dopaminergic neurons, with potential utility as adjunctive therapy along with conventional drugs. Turmeric is a spice used in traditional Indian cuisine and medicine with antioxidant, anti-inflammatory and potential neuroprotective properties. To explore the neuroprotective property of turmeric in PD, mice were subjected to dietary supplementation with aqueous suspensions of turmeric for 3 months, mimicking its chronic consumption and challenged in vivo with 1-methyl-4-phenyl-1,2,3,6-tetrahydropyridine (MPTP). Brain samples from untreated and treated groups were characterised based on mitochondrial complex I (CI) activity, protein nitration and tyrosine hydroxylase immunoreactivity. Chronic turmeric supplementation induced the enzyme activity of gamma-glutamyl cysteine ligase, which in turn increased glutathione levels and protected against peroxynitrite-mediated inhibition of brain CI. These mice were also protected against MPTP-mediated protein nitration, CI inhibition and degeneration of substantia nigra neurons in the brain. We conclude that chronic dietary consumption of turmeric protects the brain against neurotoxic insults, with potential application in neurodegeneration. Further characterisation of the active constituents of turmeric that potentially promote neuroprotection could improve the utility of dietary turmeric in brain function and disease.

Vessal, G., M. Akmali, et al. (2010). “Silymarin and milk thistle extract may prevent the progression of diabetic nephropathy in streptozotocin-induced diabetic rats.” Ren Fail 32(6): 733-739.

OBJECTIVES: To investigate the effect of silymarin and milk thistle extract on the progression of diabetic nephropathy (DN) in rats. METHODS: Diabetes was induced with a single intraperitoneal (IP) injection of streptozotocin (STZ) (60 mg/kg). Silymarin (100 mg/kg/d) or the extract (1.2 g/kg/d) was gavaged for 4 weeks. Blood glucose (BS), serum urea (S(u)), serum creatinine (S(cr)), and 24-h urine protein (Up) were measured and glomerular filtration rate (GFR) was calculated. Concentration of thiobarbituric acid reactive species (TBARS) and activities of glutathione peroxidase (GPx), superoxide dismutase (SOD), and catalase (CAT) were evaluated in the renal tissue. RESULTS: Data were expressed as mean +/- SEM. Silymarin or the extract had no significant effect on BS, S(cr), and GFR. Both milk thistle extract and silymarin, respectively, decreased S(u) (mg/dL) (87.1 +/- 7.78, p < 0.001; 84.5 +/- 7.15, p < 0.001), Up (mg) (5.22 +/- 1.56, p = 0.014; 5.67 +/- 0.86, p = 0.034), and tissue TBARS (nmol/mg protein) (0.67 +/- 0.04, p < 0.001; 0.63 +/- 0.07, p < 0.001) in diabetic rats, compared to diabetic control (DC) (S(u): 131.0 +/- 4.55, Up: 8.3 +/- 0.84, TBARS: 0.94 +/- 0.06). Both the extract and silymarin could increase the activity of CAT (IU/mg protein) (25.5 +/- 4.0, p = 0.005; 20 +/- 1.8, p = 0.16) and GPx (IU/mg protein) (0.86 +/- 0.05, p = 0.005; 0.74 +/- 0.04, p = 0.10), respectively, in diabetic rats compared to DC (CAT = 14.4 +/- 2.0, GPx = 0.57 +/- 0.02). CONCLUSION: Milk thistle extract, to a lesser extent silymarin, can attenuate DN in rats possibly by increasing kidney CAT and GPx activity and decreasing lipid peroxidation in renal tissue.

Wollin, S. D. and P. J. Jones (2003). “Alpha-lipoic acid and cardiovascular disease.” J Nutr 133(11): 3327-3330.

Alpha-lipoic acid (ALA) has been identified as a powerful antioxidant found naturally in our diets, but appears to have increased functional capacity when given as a supplement in the form of a natural or synthetic isolate. ALA and its active reduced counterpart, dihydrolipoic acid (DHLA), have been shown to combat oxidative stress by quenching a variety of reactive oxygen species (ROS). Because this molecule is soluble in both aqueous and lipid portions of the cell, its biological functions are not limited solely to one environment. In addition to ROS scavenging, ALA has been shown to be involved in the recycling of other antioxidants in the body including vitamins C and E and glutathione. Not only have the antioxidant qualities of this molecule been studied, but there are also several reports pertaining to its blood lipid modulating characteristics, protection against LDL oxidation and modulation of hypertension. Therefore, ALA represents a possible protective agent against risk factors of cardiovascular disease (CVD). The objective of this review is to examine the literature pertaining to ALA in relation to CVD and describe the most powerful actions and potential uses of this naturally occurring antioxidant. Despite the numerous studies on ALA, many questions remain relating to the use of ALA as a supplement. There is no consensus on dosage, dose frequency, form of administration, and/or preferred form of ALA. However, collectively the literature increases our understanding of the potential uses for supplementation with ALA and identifies key areas for future research.

Ostlund, R, E. (2002) ‘Phytosterols in human nutrition.’ Division of Endocrinology, Diabetes, and Metabolism, Department of Internal Medicine, Washington University, St. Louis, Missouri 22:533-49.

http://blog.lef.org/2011/04/foods-that-lower-cholesterol.html#more

This study looked at 210 triathletes competing in an Ironman triathlon and monitored their minerals intakes and losses, as well as hydration status, to search for any relationships with cramping.Prior to racing, subjects completed a detailed validated questionnaire and blood samples were taken for serum electrolytes before and after racing. Pre and post weights were analysed to account for fluid losses.  43 triathletes reported cramping group and were compared with the 166 who did not.

There were no significant differences between groups in any pre-race–post-race serum electrolyte concentrations or body weight changes, surprisingly showing that hydration status didn’t correlate with cramping. Cramping was however associated with faster race times and a prior history of cramping.

As cramping is associated with intensity of exercise, it can only be concluded that the main way to try and combat cramping is to increase fitness and the experience of high-intensity training to mimic race conditions. Hydration and proper fuelling should be closely monitored to support the necessary fitness gains.

Many athletes suffer from reduced magnesium levels when upping their training intensity, while heavy losses have correlated with overtraining type symptoms. A good mineral intake; possibly even supplementing, will act as an insurance policy against fatigue:

Schwellnus MP, Drew N, Collins M. (2011) Increased running speed and previous cramps rather than dehydration or serum sodium changes predict exercise-associated muscle cramping: a prospective cohort study in 210 Ironman triathletes; Br J Sports Me; 45 (8): 650-6. Epub 2010 Dec 9.

This study on twelve male runners assessed the effects of carbohydrate intake, with and without protein (PRO),on  the responsiveness of immune cells immediately after prolonged strenuous exercise. Each athlete undertook each of 3 feeding interventions, 1 week apart, in randomized order after 2 hr of running at 75% VO2max. The feeding interventions (acting as their own control), comprising a  placebo solution, a high-carb solution equal to 1.2 g CHO/ kg body mass (BM), and a carb + protein solution with an additional  0.4 g PRO/kg BM immediately post-exercise.

The number of circulating immune-cells, their responsiveness to stimulation, plasma insulin, and cortisol levels were all determined from blood samples collected pre-exercise, immediately and post-exercise.

The responsiveness of immune cells to bacteria declined in placebo, but was maintained in the trials with high carb, or high carnb + protein, for hours after exercise.

Adding protein yielded no extra benefit in this trial, but this was on top of a very aggressive carb intake. Many athletes would probably prefer to bear their body composition in mind and consume some protein calories in place of sugar. Either way – ensuring an adequate energy intake will improve performance, but also immune health. If you function – then you perform!.

Costa, R.J.S. 2011 Effects of Immediate Post-exercise Carbohydrate Ingestion With and Without Protein on Neutrophil Degranulation IJSNEM Volume 21, Issue 3, June Original Research205 – 213

This study examined the effect of high-intensity physical activity during training on the biochemical status of thiamine (B1) and riboflavin (B2) in athletes. Thiamin and riboflavin concentrations in whole blood of a group of 19 college-level swimmers (6 men and 13 women) were measured during a low-intensity and compared with measurements taken during a high-intensity training period. The researchers also kept tabs on body composition, energy expenditure during training, distance covered, resting metabolic rate, and dietary intake of calories and b-vits

Blood concentrations of B1 decreased significantly during the intensive-training period compared with the low intensity period; however, the concentration of B2 remained unchanged.

So, for both male and female athletes, B1 should B a priority if you increase training intensity! Look for whole grains like buck-wheat and unrefined wheat and jumbo-oats, as well as vegetables and even… marmite (you love it or you hate it)!

Sato, A, 2011 Dietary Thiamin and Riboflavin Intake and Blood Thiamin and Riboflavin Concentrations in College Swimmers Undergoing Intensive Training IJSNEM Volume 21, Issue 3, June 195 – 204

The changes in acid status for the 8 protocols tested were all similar, so an optimal protocol couldn’t be recommended. However, the results suggest that bicarb co-ingested with a high-carbohydrate meal should be taken 120–150 min before exercise to have maximal effect on acid-load and to reduce digestive disturbance.

Instead of short term bicarb loading, many athletes find a longer term loading strategy with beta alanine a more tolerable, effective method for lactate buffering. Green drink have also been shown to reduce the acid load on the body:

http://www.yoursportsnutrition.com/health/alkalising.html

Amelia J. Carr, Gary J. Slater, Christopher J. Gore, Brian Dawson, Louise M. Burke (2011); Effect of Sodium Bicarbonate on [HCO3–], pH, and Gastrointestinal Symptoms ;IJSNEM 21, (3), 189 – 194

In a randomized, double-blind, placebo-controlled study on 40 patients with type 2 diabetic nephropathy, supplementation with a spicy combination supplement (1500 mg turmeric and 66 mg curcumin per day), decreased levels of inflammatory markers after a period of 2 months. In addition, protein breakdown, as measured by levels in the urine, was also reduced.

So spicy antioxidants may help preserve muscle and reduce inflammation. A billion Indians can’t be wrong!

Why not try some of our own recommended antioxidant products?

Khajehdehi (2011);  Oral supplementation of turmeric attenuates proteinuria, transforming growth factor-beta and interleukin-8 levels in patients with overt type 2 diabetic nephropathy: A randomized, double-blind and placebo-controlled study,” Scand J Urol Nephrol,; (Epub ahead of print)

I just read a short article over the weekend that Novak Djokovic the number 1 tennis player in the world is now on a wheat and gluten free diet.  He’s been invincible this year only losing once in around 50 matches or so.

Andy Murray was reported as saying that he needs to look at all areas of his game to improve incrementally and he mentioned diet, if anyone knows Andy tell him to give me a shout.

Anyway back to Djokovic and his wheat free diet.

I see a lot of sports people who are intolerant to wheat, it’s often hard to know if you are or not, it’s only by trying a wheat free diet for a while (minimum of a week) and seeing what difference it makes to how you feel and how you perform that you will ever know. 

The standard diet of most sports people contains a massive amount of wheat, just look at how much bread and pasta the average sports person eats.

There are a whole range of symptoms that you may experience but the most common one is a slight bloating feeling or gurgling feeling in your stomach, if you are wheat intolerant then you probably just think this is normal and have learnt to live with it over the years.

I usually advise my sports nutrition athletes as a general rule to try and avoid wheat as much as possible, just to be on the safe side there are plenty of other alternatives that you can try. Also it is often better to consume foods that have more nutritional value than wheat which is pretty low in most vitamins and minerals.

From wikipedia

Alternative Cereals

Triticeae gluten-free oats (free of Wheat, rye or barley) may be a useful source of cereal fiber. Some wheat allergies allow the use of rye bread as a substitute. Rice flour is a commonly used alternative for those allergic to wheat. Wheat-free millet flour, buckwheat, flax seed meal, corn meal, quinoa flour, chia seed flour, tapioca starch or flour, and others can be used a substitutes.

Spelt and kamut are grains related to common wheat, but are usually a suitable substitute for people with wheat allergies or that are gluten intolerant. Spelt and Kamut are not options for those with celiac disease.

Many people with wheat allergies are also allergic to soy, milk and alternate food ingredients.Many wheat-alternative cereals/flours substitute soy and/or dairy products. Those with wheat/gluten sensitivity should read labels carefully and try foods carefully.

Let me know if you are going to try going wheat free and what you notice?

A study from Denmark was conducted in 300 normal men, showing a positive correlation between the number of active, healthy sperm and vitamin D levels in the blood.

Vitamin D synthesis, breakdown and cell signalling have all recently been shown to occur in human testis and sperm cells. This study has gone one further by showing vitamin D increases “sperm motility” or the movement exhibited ( up to 75 nmol/l ) had a significantly higher sperm motility compared to vitamin D deficient men with (<25 nmol/l ). However, vitamin D has been shown to respond very differently to dietary intakes, meaning many will consume a high dietary concentration with little improvement in their body’s levels. Supplementation could offer a good, reproductive insurance policy.

Juul et al., (2011) Vitamin D is positively associated with sperm motility and increases intracellular calcium in human spermatozoa Oxford Journal of Human Reproduction

This new study draws parallels to previous findings that have shown that eating diets high in “bad fats” can influence thinking, behaviour and brain-function. Scientists at the Obesity Centre of Excellence at the University of Washington in Seattle studied the brains of rodents for the short-term and long-term effects of eating a high-fat diet.
High Fat diets caused inflammation in the hypothalamus, the part of the brain controlling regulation and maintenance of biological functions such as hunger and temperature control.

Rats and mice fed a high-fat diet unsurprisingly gained weight throughout the study, while the effects of the increased fat intake also triggered a stress response in the supporting “glial cells” in the brain. So, not only does fat hit your waistline, but can impair brain function.

It’s important that you regulate the amount of fat in your body, by eating small amounts of “good fats”, such as omega 3. These fats really are brain-foods!

The results were presented at the Endocrine Society’s 93rd Annual Meeting in Boston.

In this randomized, double-blind, placebo-controlled study ion 29 rheumatoid arthritis patients taking probiotics caused a significant improvement in scores on the Health Assessment Questionnaire. They felt better and were better able to cope with their condition. Although probiotics did not clinically improve specific symptoms and measures of arthritis, there was functional improvement seen within the probiotic group compared to placebo.

Pineda M, Thompson SF, et al, (2011) "A randomized, double-blinded, placebo-controlled pilot study of probiotics in active rheumatoid arthritis," Med Sci Monit, de Los Angeles; 17(6): CR347-354.

For our very own arginine-rich amino blend, to optimise your muscular protein synthesis, try our considered White Label GH Releasing Formula

Reference: "Successful treatment of an infected wound in infants by a combination of negative pressure wound therapy and arginine supplementation," Masumoto K, Nagata K, et al, Nutrition, 2011 May 27; [Epub ahead of print]. (Address: Department of Pediatric Surgery, Reproductive and Developmental Medicine, Graduate School of Medical Sciences, Kyushu University, Kyushu, Japan). 

I’ve never been someone to BS about results – so I was concerned about this being the case with the system.

I didn’t want to misrepresent the system or what it does. So I wanted to share a few case studies and a bit more background on the system.

With Body Builders I’m sure you are aware that there are those that are chemically enhanced (use steroids),  these guys and girls have already gone beyond their ‘genetic potential’ and in that case are not going to benefit  as much from using a system like Regenerate that is based on natural methods. They might gain 1-3kg in the 3 months as they are already doing very high protein and excellent training to support larger muscle gains.

Even these guys will pick up some tips on the programme on other areas like immune function / healing or adrenal fatigue – all elements you learn about during the regenerate system. It is geared towards maximum recovery and regeneration as well as up skilling people on health and performance related nutrition.

Here are a few case studies

Case Studies

Elite Rugby Player

12 week Period added 6Kg Lean Mass and Dropped 4Kg of Fat Mass. This player weighed 125Kg at the end of the period so it is a big gain in total weight but a smaller gain in % terms as he’s a larger framed person in the first place.

17 Year Old Goalkeeper

Started at 75Kg, very inexperienced weight trainer and during the middle of the football season, so he was playing games and doing lots of specific football training. So not training and eating and sleeping like a body builder might. In 8 weeks  he gained 1.5kg total, but dropped 5% body fat on the programme – so gained  approximately 5.6kg lean mass in 8 weeks.

Elite Rugby Player Recovering from serious Back injury

Previous playing weight before injury was 90 Kg. After his injury and before he started Regenerate he had dropped down to 85Kg. After 14 weeks on regenerate he resumed rugby training at 94.8 KG

In this case you could argue that the first 5Kg where the result of ‘muscle memory’.  The theory being that it is easier for your muscles to return to a size that they had been once before that may or may not be the case. What I think is valuable now is that he is now 4.8Kg heavier than he was before his injury. His total gain was 9.8Kg.

Cost of the Regenerate System

People also question the cost of the Regenerate program. Sure it is expensive, this is the result of over 10 years experience. 

Many people spend a lot of money on supplements and magazines but still don’t really have a clue about what they are doing and can end up wasting years not getting the resullts and throwing their money down the pan because they have not been eating right, training correctly or using the right supplements.

I primarily developed Regenerate to help save me time when consulting with the athletes that I work with personally. A lot of these athletes like to know the science behind what they are doing and by laying the system out for them, I’ve made it easy for them to follow. I physically don’t have the time to sit down and explain it to every client I work with.  Clients are able to ask questions and either myself or one of my sports nutritionist’s who is familiar with the program will answer it.

As the system improves clients also receive upgrades and developments at no additional cost.

If you’ve not been before make sure you book a spot for next year it is an excellent event with lots to see, do and learn.

Gavin and I did about 10 cookery demonstrations over the 2 days. On Saturday we had Louise Rogers introducing us in the Healthy Eating Kitchen, she’s a Fitness Model and has been described as Britains Best Built Body and is an IFBB Pro and presenter on Active TV.

She was really nice and we spent a fair bit of time chatting with her and she loved the food that Gavin was cooking in his demo’s. Even the spicy liver and spring greens that was part of the sports nutrition on a budget session.

We need to thank the guys from Athleat for sending us a supply of Grass Fed Beef, liver and chicken that we used in the cookery demos. Everybody who tasted a steak was raving about it, if you’ve not tried it what are you waiting for ( use body power and you can get a 10% discount for the next week).

I was also interviewed for an article in Muscle and Fitness, it’s one of the first magazines that I started reading when I was a youngster so that will be cool when it comes out.

Gavin also had a chat with John Sheepard form Ultra Fit Magazine . If you’ve not picked up a copy of Ultra FIt, it’s a really good read the articles tend to be quite in depth which I like not just cursory info, hopefully we will get some more articles published there in the future.

I saw these amazing bags for storing your food in when you are out and about as well I’ve put my name down for one they are awesome, they are not available here in the UK yet, I’m sure they are going to be really popular.

If you are doing any sort of heavy lifting especially a dead lift, one of the first things to go is your grip, that’s why you may see people lifting wearing wraps or straps so that they can lift more without having theri grip give way.

If you use these fat gripz to train with it will help you improve your grip strength so that when it comes to lifting weights without them you’ll be able to lift heavier.  Having a strong grip is really important in sports like Rugby and all the grappling arts like BJJ, wrestling and MMA.

Try them out. I predict you’ll be seeing them around a lot in future.

Matt

Poole, CN, Roberts, MD, Dalbo, VJ, Tucker, PS, Sunderland, KL, DeBolt, ND, Billbe, BW, and Kerksick, CM. (2011); The combined effects of exercise and ingestion of a meal replacement in conjunction with a weight loss supplement on body composition and fitness parameters in college-aged men and women; J Strength Cond Res. 2011 Jan;25(1):51-60.

Consultations with Mat Lovell

Antonio Paoli, A. Et al., (2010) Exercising Fasting or Fed to Enhance Fat Loss? Influence of Food Intake on Respiratory Ratio and Excess Post exercise Oxygen Consumption After a Bout of Endurance Training; 10, 55-64

Enhanced Training adaptations are frequently seen following chemical signals resulting from LOW ENERGY STORES – following training with low muscle carbohydrate content. This has been seen to switch on genes involved in fat metabolism and to increase mitochondrial biogenesis; the creation of our cellular “power-plants”. Therefore;

• Training with low glycogen stores can cause the body to increase the relative proportion of energy derived from fat. There is little other fuel available. This may aid fat-loss strategies.
• Depleted state training may cause cell signalling to support training adaptations. This means increasing levels of fat-oxidising enzymes and mitochondria, gearing the body to become more efficient at burning fat. This is a beneficial, carbohydrate-sparring adaptation for endurance athletes and may also help improve body-composition.

For more tips expanding on this research, take advantage of our expertise and experience with working with triathletes and endurance athletes at UK Athletics by browsing our Endurance Guide .

Hawley JA, Burke LM, (2010); Carbohydrate availability and training adaptation: effects on cell metabolism; Exerc Sport Sci Rev.;38(4):152-60.. 

In a case-controlled study on 166 adults, 86 patients with major depressive disorder were age and sex matched with healthy controls.  Risk-factors (early symptoms) of cardiovascular-disease (high blood fats, BMI, waist-circumference and blood sugar) were found to be far higher in depressed patients. However, the omega-3 index was only about half the size in depressed patients, suggesting higher levels of good fats keep you lighter in mood as well as in Kilos!

Moreover, having an omega-3 index less than 4% was found to be associated with higher concentrations pro-inflammatory hormones associated with stress, obesity, and disorders such as atherosclerosis.

It’s important that you supplement with a good quality fish oils to increase levels of the specific fatty acid EPA. Lower grade oils do not have such high concentrations of this health-giving constituent!

Baghai TC, Varallo-Bedarida G, et al, (2010) "Major depressive disorder is associated with cardiovascular risk factors and low Omega-3 index," J Clin Psychiatry, [Epub ahead of print].

In this randomized controlled trial study on 418 overweight 55 to 80 year-old subjects, a greater adherence to the “Mediterranean diet” was associated with a reduced risk of diabetes. Showing that fat needn’t be the enemy, participants showed the lowest incidences of diabetes when eating a Mediterranean-style diet, either taking in most of their fats from olive oil, or nuts. The group that consumed a low fat diet actually had a far higher (7%) incidence of diabetes compared to those on a low-fat diet after a 4-year follow-up. Adherence to the Mediterranean diet was associated with a 52% reduced risk of diabetes compared to controls. 

More evidence that you can be healthy, happy, lean, and light by eating good fats, veggies and proteins. For our very own take on the Mediterranean Diet, why not check out four week fat loss .

Salas-Salvado J, Ros E, et al, 2011 "Reduction in the incidence of type 2 diabetes with the Mediterranean diet: results of the PREDIMED-Reus nutrition intervention randomized trial,"; Diabetes Care, 34(1): 14-9.

A new study has discovered a novel mechanism that may explain the actions of this compound. Stimulating the expression of a particular enzyme may help reduce oxidative stress and support metabolic processes that make insulin function! If this is the case, then the consumer of the odd tipple may find they can become more sensitised to insulin, and stay leaner when reducing their energy and carb intake.

It just goes to show that preventing stress is a good strategy to stay lean. You can stay true to your new years resolutions however,  by taking a considered antioxidant formula without the additional red-wine alcohol-calories! This may be a healthier way to ease into the new year…

 “Up-regulation of Adiponectin by Resveratrol: The essential roles of the Akt/Fox01 and AMP-activated protein kinase signaling pathways and DsbA-L”
Authors: A. Wang, M. Liu, X. Liu, L.Q. Dong, R.D. Glickman, T.J. Slaga, Z. Zhou, F. Liu

Magnesium Supplementation May Improve Insulin Sensitivity

INSULIN SENSITIVITY, FASTING GLUCOSE, OVERWEIGHT, INSULIN RESISTANT – Magnesium

This placebo-controlled 6 month study on 52 overweight, insulin resistant, subjects revealed that supplementation with magnesium may improve insulin sensitivity. Blood sugar levels and insulin sensitivity significantly improved in the magnesium group compared to placebo. This could help reduce chronic levels of insulin that are associated with weight-gain, as well as preventing people becoming overweight and developing type 2 diabetes.

Mooren FC, Kraus A, et al,2010; "Oral magnesium supplementation reduces insulin resistance in non-diabetic subjects – a double-blind, placebo-controlled, randomized trial," Diabetes Obes Metab; [Epub ahead of print]. 

So often, oestrogenic foods like soy are made out to be the bad guys. For a male bodybuilder or athlete trying to optimise their testosterone synthesis, this may be so, but many women, particularly those who’ve gone through the menopause, may benefit from optimising oestrogen function. In this 6 month controlled study on 100 overweight/obese postmenopausal women, supplementation with 70 mg/day soy isoflavones reduced the percentage of leg-fat. Interestingly this is an area typically associated with excess oestrogen!  Whereas exercise alone improved body fat, soy seemed to have a hormone balancing effect by reducing fat accumulation on the legs!

As well as soy supplements, zinc supplementation and DIM are particularly helpful hormonal healers. So, to get a hold of your hormonal
weight-issues, why not try some of these supplements?

Female Supplements

Choquette S, Dionne J, et al, 2010, "Effects of soya isoflavones and exercise on body composition and clinical risk factors of cardiovascular diseases in overweight postmenopausal women: a 6-month double-blind controlled trial," Br J Nutr [Epub ahead of print]

Each additional portion of fruit and vegetables consumed decreased the chances of death by 4 per cent – it all adds up! However this optimal number 8 would be very difficult for many busy people to achieve. Why not try a strategy used by some of our hard-working clients who work in The City, and increase your greens by simply adding a powdered form to your snacks and meal replacements in between important meetings?

“Fruit and vegetable intake and mortality from ischaemic heart disease: results from the European Prospective Investigation into Cancer and Nutrition (EPIC)-Heart study”

Authors: F.L. Crowe, A.W. Roddam, T.J. Key, P.N. Appleby, K. Overvad, M.U. Jakobsen et al.

A review of 34 trials involving 2,876 couples where men had low sperm counts assessed the effects of oral antioxidants, including vitamin E, L-carnitine, zinc and magnesium.

Supplementation with antioxidants increased the chances of pregnancy or birth compared to couples where the man was not supplementing.

Combined with herbals for testosterone production, antioxidants will put some lead in your pencil!

Showell MG, Brown J, Yazdani A, Stankiewicz MT, Hart RJ (2011). Antioxidants for male subfertility. Cochrane Database of Systematic Reviews 2011, Issue 1.

Omega 3 Fat Burning Oil

Omega-3 Helps Circulation … by Aiding Relaxation

Inflamed in the Brain! Inflammation can Harm your Head, While Fish-Oils can Address the Stress

Natural Sports Nutrition No Brainers – Fish Oil

This supports deposition oc calcium into the bones as well as assisting building up the bone matrix.

You should think about taking this if you are an endurance athlete, involved in impact sports and or over the age of 45

Essential fat soluble nutrients is ideal for those on a low fat diet, need extra anti oxidant support.

It has vitamin K in it which is important if you are taking vitamin A and vitamin D.

In a review of randomized, controlled studies, supplementation with psyllium-husk was found to benefit patients with type 2 diabetes mellitus.  Psyllium was found to reduce blood sugar levels by 10.2 g per day. Adherence to a low glycemic index diet (as advocated in 4-week-fat-loss) was also associated with a reduction in circulating blood sugar. A teaspoon added to a drink or sake will reduce the GI (“sugary-ness”) of any carbs you eat alongside it, and help you keep your health, and body-fat in check!

 
Bajorek SA, Morello CM, (2010) Effects of Dietary Fiber and Low Glycemic Index Diet on Glucose Control in Subjects with Type 2 Diabetes Mellitus; Ann Pharmacother, Epub ahead of print