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]

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

The Healthy Kitchen is a feature new to Body Power and it reflects their vision to provide a holistic experience. I’ve got some really exciting features to share with you in the Healthy Kitchen and hopefully I’m going to be able to deliver a lecture on some advance muscle building techniques.

Gavin Allinson who is going to be working alongside me in the healthy kitchen visited the show last year and said

"It is amazing! There is something there for everyone, there is so much to see and so many people to talk to that if you live nearby a 2 day ticket is a great option. If you are just going to go for the day make sure you get there early as you won’t have time to fit everything in. It’s only £18 for a day ticket, you would be mad not to be there.

Anyway to make it a bit sweeter for you if you purchase your ticket in the next 2 weeks and use the coupon code NUT2011 when you purchase your ticket we will give you one of our ebooks for free, these e-books cost £19, just forward the e-mail of your ticket confirmation to mike@sportsnutritionvlog.com and he will sort you out with either:

- Match Day Nutrition
- Immune Boosting Strategies – Nutrition and Immunity
- Endurance Nutrition Strategies
- Toxic Fat Attack with Blood Sugar Control

We look forward to seeing you there.

C’mon get in there!

They are about to pull the plug on their first box at half price offer look at what you’ll get for the first month at £55.

2 x Whole Free Range Chickens  

4 x 9 oz Free Range Chicken Supremes/Breasts

6 x 500g (approx) Angus Grass Fed Steak Mince

500g Lambs Liver (fresh and sliced)

2 x 500g Diced Lamb

2 x 8 oz Angus Grass Fed Sirloin Steaks

2 x 500g (approx) Diced Scottish Venison

Use the code web50off

My Karate instructor Mary Stevens was competing and had decided to invite some of the children along to the event my son was one of them.

As I was going to be going along to take him I asked if I could enter I’ve only ever done about 10 classes of BJJ and had really enjoyed it every time.

When I looked at the weight categories the Super Heavy Weights were at 100.5 KG and over  I didn’t fancy fighting against some 120 Kg monster so I had an incentive to be sub 100.5Kg

I only had about 5 days to prepare to ensure that my weight was under the limit. Usually people weigh themsleves naked first thing in the morning and my weight 5 days out was 98.5 however that didn’t take into account the weight of the GI (BJJ suit), I had a suit on order but it did not turn up on time so I ended up having to borrow one and obviously did not know it’s exact weight.

My other area of uncertainity was the accuracy of my scales, I’ve got a good pair of digital tanita scales but as you probably know you can weigh different on different scales so I was a bit paranoid about them being inaccurate.

What I wanted to be able to do was to be in a position the night before of being right on the weight so that when I woke up I would be under by the 1 -1.5kg that I drop overnight due to evaporation and dehydration and visiting the toilet in the morning, so that was going to be my margin of error.

In order to do this I needed to reduce my carb intake, I had no real time to do any fat burning. By reducing my carbs and depleting my glycogen stores I would lose the water associated with the glycogen that would cause me to reduce weight. I knew thins was going to  definately impair my performance but I weighed up the option of being underpowered and the top of my weight class and fully powered and at the bottom of my weight class and chose to be at the top and underpowered.

The plan was to get to the event early and check in on the scales and then eat and drink as appropriate in order to try and replenish any carbs that I had depleted.

When I got to Bristol there were 2 hours before my fight and I weighed in at 98.7 so I had 1.8kg g to play with so I did a few squats and light exercises and had 500mls of  an energy drink so that was an extra 500 grams and then had some food.

Normally on match day you would want to have low GI Carbs that are also low in fibre but high in energy like parsnips, rice pudding. mango and tropical fruits as Matt details in Match Day Nutrition . As I was wanting to try and replenish some carbs quickly I went for a higher GI option and had one and a half jam bagels that was an extra 160g.  I could have eaten more but didn’t want to be too full before I had my bout.  I continued sipping water and every now and then would double check my weight on the scales.

What did I learn

1. My scales are pretty accurate
2. I know how much a BJJ Gi weighs now
3. Prepare better and burn fat over a period of 2-3 weeks before a fight so you can be fully carbed up on the day.
4. Being carb depleted causes fatigue quicker in a combat sport (I knew it before I really felt it this time)
5. I am targeting the next weight class down 94.2 kg with GI on. I am going to use Four Week Fat Loss principles to get me there
6. BJJ is an awesome all over workout
7. BJJ is a lot of fun and is going to be a huge sport here in the UK.

My 2 fights are below if you are interested.

Got a good take down and won by arm bar in this one

This was the final and I won on points with a couple of take downs

Athletes with heavy training schedules can catch more colds as the increased physical and mental stress affects their immune system. As with most things nutritional, it all starts with the gut! The body’s first line of defence is the innate immune defence in the intestines, which includes good-bacteria and immune cells. Keeping these healthy and happy allows them to prevent nasty invaders causing inflammation and infection, meaning the whole body can be kept in better shape! After 16 weeks of taking probiotics (L.Casi Shirota) or placebo, fewer probiotic drinkers became ill (66% v 90%). The average number of cold episodes was also 50% lower in the probiotic drinkers, who managed to maintain their levels of salivary IgA (a defence against illness).  

Good news indeed – but it gets better. The dose used in this trial required 2 large probiotic mil-drinks, and as still only half of the dosage contained in a simple, easy to swallow capsule as sold in our store! In addition, more sophisticated supplements on the market contain up to 10 different strains of bacteria, compared to the single strain in this study. It sounds incredible, but hopefully shouldn’t be too hard to swallow!
 
Michael Gleeson, Nicolette C. Bishop, Marta Oliveira, Pedro Tauler, Daily, (article in press); Probiotics’ (Lactobacillus casei Shirota) Reduction of Infection Incidence in Athletes; International Journal of Sports Nutrition and Exercise Metabolism

Carnitine has been seen to have a beneficial effect in intense exercise, supporting anaerobic respiration, while also supporting fat metabolism. GPLC has been shown to stimulate Nitric-Oxide production, dilating blood-vessels to improve the rate of nutrient delivery and waste removal.

A dosage of 1.5 g GPLC produced 3 – 6% higher values of Peak power and 2 -5% higher average-power values compared placebo. On the other hand, higher dosages seemed to be detrimental.

The authors suggested that blood vessel-dilation may have actually gone too far at higher doses, as participants complained of excessive “muscle pump” making them feel heavy, in pain and fatigued.

Carnitine is included in just the right amount, along with a host of other fat-burning/performance enhancing nutrients in our specifically designed Thermo-5 supplement.

Jacobs, P. and E. Goldstein (2010). "Long-term glycine propionyl-l-carnitine supplementation and paradoxical effects on repeated anaerobic sprint performance." Journal of the International Society of Sports Nutrition 7(1): 35.

Leucine exerts muscle-specific insulin-amplifying effects, explaining the effectiveness on strength of whey (leucine rich/fast acting) and free aminos (even faster amino release!). Protein may not make you smarter, but for strength gains, it’s definitely the smart choice!

Thomas B. Walker, Jessica Smith, Monica Herrera, Breck Lebegue, Andrea Pinchak, Joseph Fischer, 2010; The Influence of 8 Weeks of Whey-Protein and Leucine Supplementation on Physical and Cognitive Performance IJSNEM Volume 20, Issue 5, 409 – 417

There exact wording was “a very small number may enhance performance for some athletes”, hardly a glowing endorsement, but progress none the less! Earlier advice from the IOC has only served to warn athletes off food supplements on doping grounds.

It added supplements must be, “used in accordance with current evidence under the guidance of a well-informed professional.”

Amongst their recommendations were vitamin-D, protein and carbohydrate, noting the importance of immediate, convenient intake and the variable nature of human vitamin-D synthesis.

Like you, we’ve long realised the importance of supplements for performance and fat-loss…