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Chocolate For Fat Loss?

By Jack Galloway CISSN.  Typically, it sort of comes as a given that to get a leaner body, we have to cut things out of our diet, right. Higher calorie, lower nutrient foods that aren’t friendly to fat burning. All sorts of bad stuff that we gotta avoid: ice cream, fries, cookies, chocolate … WAIT! Hold up a second there on that last one.bf5261d2-46bf-45b0-a301-9769b2f9d1ed

Chocolate is not unhealthy per se, and I would be very reluctant to group it together with junk food or rule it out from a healthy nutrition plan and lifestyle. Whilst probably not qualifying as a general ‘diet’ food, chocolate in and of itself is very healthy and, when included in your diet correctly can even help attain a leaner body.

Firstly, something important that needs to be said:

A Huge Reason Why People Fail In Getting Leaner, Fitter And End Up Cheating On Their Diet Is The Constant State Of Deprivation They Put Themselves In!

If you never allow yourself any hint of the foods you miss and enjoy eating on occasion, you’re bound to fall off the wagon at some point down the road and will probably enter into a splurge at a barbecue/party/holiday which may be hard to recover from… Either that or you’ll continue being miserable, and what kind of an existence is that?
That’s a pretty bleak picture, don’t you think. But one that can be avoided altogether.
Many people, especially women crave a bit of chocolate now and again. This isn’t necessarily the worst thing by a long shot.

The fact of the matter is the health benefits of cocoa are extensive – and despite the controversy, you would be hard pressed to find an expert who fundamentally disagrees with this.

Here are just some associated benefits:

  • Lower blood pressure
  • Increased insulin sensitivity – thus an improved tolerance to carbohydrates.
  • High antioxidant activity of the flavonoids.
  • Positive effect on mood
  • Appetite control
  • Improved blood flow – increased vasodilation of blood vessels
  • Improved cholesterol levels

Dark Chocolate Is A Brilliant Source Of Healthy Fats, Crucial For Maintaining A Healthy Hormone Balance And Therefore For Fat Loss And Lean Muscle.

Furthermore, it contains a large amount of flavonoids and is rich in vitamins A, B1, B2 and E.
And now for perhaps the coolest thing …Research has shown that enzymatic activity in the stomach actually increases due to the presence of the flavonoids and polyphenols present in cocoa, which will support the breakdown of fat and carbohydrates and help your body composition efforts.

Excellent! A healthier body means a leaner body. And chocolate certainly has its place therefore.

But Is There A Catch? Of Course!

Up to this point, my use of the word ‘chocolate’ has covered ONLY dark chocolate – leaving the inflammatory, unhealthy milk and white chocolates out in the cold to rot (as they should)!
This is where our main problem lies. White and milk chocolates are just not the same thing as true dark chocolate. In terms of nutritional value, health benefits and what they do for your body-fat levels, the two are like night and day. For example, whilst dark chocolate has been shown to have a positive effect on blood pressure, the huge negative effect of sugar far outweighs the any subtle benefit from the polyphenols in cocoa. The choice between the two is simply a choice between diabetes and insulin health, high blood pressure and optimal cholesterol levels … Essentially – a choice between high body fat and low body fat.

The two primary reasons for this are the MILK and SUGAR content that account as the majority of the ingredients in your average chocolate bar, many products containing as little as 30% cocoa.

Milk largely negates the benefit, indexhindering the absorption of important antioxidants present, particularly a particularly healthy compound: epicatechin.

To add fuel to the fire, this problem is worsened by the fact that the addition of sugar essentially leaves us with a concoction of crap, nothing of which I believe should even dignify with the undeserved title ‘chocolate’

When Looking For Chocolate, The Higher The Cocoa Content, The Better.  When looking for chocolate, the lower the content of milk, sugar (and other processed junk), the better.  ‘Normal’ chocolate that people typically buy in the average shop or confectionary area of your local supermarket generally has a monumentally high level of added sugar and milk, with a low cocoa content.  Even some dark chocolates are only 50% cocoa. In any such bar of chocolate, probably marketed as healthy, half of the ingredients are utterly useless to our bodies – empty calories that cause fat storage, inflammation and muscle catabolism.  Anything less than 70% cocoa mass – you’re going to want to avoid. If possible, shoot for an 80% + product.

Most grocery stores/supermarkets sell real chocolate. In the UK, Sainsbury’s, Waitrose, M&S all seem to have a selection, but if you’re finding it hard to find any decent chocolate, just pop down to your local whole foods shop.  Although I cannot speak directly for the USA and other parts of the world, I know for a fact you’ll be presented with this healthier option in most large grocery stores. You’ve got numerous brands to choose from. My favourite, however, has to be Green and Black’s 85% Dark Chocolate. Absolutely gorgeous.

I usually have a square or two with my pre-workout meal (a strategic time to eat it due to the fact dark chocolate has been down to increase blood flow) or later in the evening after dinner/before bed.  Don’t be scared to do this. You will not get fatter. The addition of these healthy fats, such as oleic and stearic acid, to your diet could actually help you get leaner provided you’re training and general lifestyle are intact. I can certainly vouch for this. Stearic acid is especially powerful: a saturated fat that actively improves HDL levels (good cholesterol levels).

As with anything, however, moderation is key.
So don’t now go off and devour a whole bar of 85% Green and Black’s and go around telling everyone ‘A personal trainer called Jack Galloway told me I could do this and still lose weight’.
Firstly, that looks bad on me!

And secondly, that makes you look bad!
You see it doesn’t quite work like that … Remember that even a healthy bar of dark chocolate still contains over 50 grams of fat and 600 calories per 100 grams of chocolate (which really isn’t that much when you think of the quantities of food we eat in a given meal).
CAUTION: if you’re the kind of person who finds self-control hard when eating small portions of high calorie foods e.g. nuts / chocolate, I would advise against exposing yourself to the dark chocolate temptation too often – or else you’re just looking for trouble.

But if, like myself, you are a chocolate lover and want to find a way to integrate it into your diet whilst keeping a low percentage of body-fat, here are a couple of cool things you may want to try.

Add 1-2 tbsp’s of cocoa powder to a protein shake to increase the flavour and micronutrient density

Here’s a good one:

  • 1-2 scoops good quality chocolate whey protein
  • 1-2 tbsp’s cocoa powder
  • Pinch of cinnamon
  • 1 banana
  • Half a cup of blueberries
  • Half a cup of ice
  • Cup of water / raw milk
  • Blend! Enjoy!

Heat a plate. When hot, place a small amount of dark chocolate on the plate and wait for it to melt. Grab a cup of strawberries to dip into the melted chocolate. And there you have it. A really decadent and really healthy snack, full of antioxidants, vitamins and minerals. Great to have as a desert after a higher protein, lower carb/fat main meal.

Anyway, that’s all for now, people!

Stay lean but have fun! :-)

For more information about the author, go to: http://jackgallowayfitness.com/about/

References

Francois-Pierre J. Martin, Serge Rezzi, Emma Peré-Trepat, Beate Kamlage, Sebastiano Collino, Edgar Leibold, Jürgen Kastler, Dietrich Rein, Laurent B. Fay and Sunil Kochhar, (2009) ‘Metabolic Effects of Dark Chocolate Consumption on Energy, Gut Microbiota, and Stress-Related Metabolism in Free-Living Subjects’, Journal of Proteome Research, 8(12), pp 5568–5579Grassi D, Necozione S, Lippi C, Croce G, Valeri L, Pasqualetti P, Desideri G, Blumberg JB, Ferri C., (2005) ‘Cocoa reduces blood pressure and insulin resistance and improves endothelium-dependent vasodilation in hypertensives’, Hypertension, 46(2): 398-405

Hunter, J. Edward; Zhang, Jun; Kris-Etherton, Penny M. (January 2010). “Cardiovascular disease risk of dietary stearic acid compared with trans, other saturated, and unsaturated fatty acids: a systematic review”. Am. J. Clinical Nutrition (American Society for Nutrition) 91 (1): 46–63

Schroeter, H., Roberta R. Holt, R., Timothy J. Orozco, T., Schmitz, H., & Keen, C. (2003) ‘Nutrition: Milk and absorption of dietary flavanols’, Nature 426, 787-788

Shiina, Y., Funabashi, N., Lee, K., Murayama, T., Nakamura, K., Wakatsuki, Y., Daimon, M., & Komuro, I. (2009). ‘Acute effect of oral flavonoid-rich dark chocolate intake on coronary circulation, as compared with non-flavonoid white chocolate, by transthoracic Doppler echocardiography in healthy adults’ International Journal of Cardiology, 131 (3), 424-429

 

Interview – Ralf Jäger PhD FISSN

SNI: We know that regular creatine supplementation enhances body composition and exercise performance. What are some of the other benefits of creatine supplementation?

Dr. Jäger: Creatine makes you stronger, faster and smarter. Yes, it does more than help build muscles and improve exercise performance. New science shows that it also boosts brainpower. It helps you stay physically strong and mentally sharp at all stages of your life. Creatine crosses the blood-brain barrier and creatine supplementation has been shown to increase brain  creatine concentrations by approx. 9%.  Consequently, creatine has been shown to improve cognitive performance that is temporarily impaired due to sleep deprivation or permanently impaired due to aging. Even short-term creatine supplementation benefits brain function, as 8g of creatine monohydrate for 5 days prevented mental fatigue in a serial calculation task.   

Creatine has marked neuroprotective effects and is being investigated in clinical trials of Parkinson’s and Huntington’s disease. Every day we are learning more about the non-energetic mechanism-of-action of creatine, such as the increase in the sodium pump activity. From our understanding of the sodium pump and its relevance to disease, creatine supplementation might be beneficial for neurological disorders, pulmonary conditions, diabetes and metabolic disorders, cardiovascular health or fetal development.  Creatine has been shown to be effective in animal models of asthma and to increase longevity of animals. In addition, creatine seems to make certain drugs more efficient. The addition of creatine to an antidepressant resulted in more rapid and efficacious responses in women with major depressive disorders.  If you break your arm or a leg, make sure to grab your creatine on the way to the hospital. Cast immobilization results in muscle disuse atrophy, the loss of muscle mass. Creatine supplementation has been shown to help maintain lean body mass, strength, and endurance during immobilization. 

SNI: Would you recommend creatine supplementation for endurance athletes?

Dr. Jäger: The answer is yes.  Creatine supplementation can improve the quality of endurance athletes’ workouts and improvements  in workout quality leads to improvements in competitive performance. In addition, creatine supplementation may reduce muscle damage and inflammation during endurance exercise and thereby facilitate recovery. Runners who took creatine for five days before running a 30km race exhibited less muscle soreness and inflammation afterwards compared to runners who took a placebo. But there is still that nagging problem of weight gain.  Sometimes, it’s beneficial, since athletes want to go into the race before the big race with additional weight; however, most of the time, it’s not. Endurance athletes want to be lean and don’t want to carry any additional weight around. Try to increase your creatine stores with lower doses over a little bit more time, since that has been shown to minimize the weight gain.

SNI: What are the benefits (if any) in using forms of creatine other than monohydrate?

Dr. Jäger: Newer forms of creatine have been marketed with alleged better bioavailability, efficacy and/or safety profiles than creatine monohydrate. However, there is little to no evidence that any of those newer forms are safer or more effective than creatine monohydrate.  I personally use 100-percent pure creatine monohydrate powder and will continue to do so until I can find a research article in a peer-reviewed journal showing physiologically meaningful improvements in a head-to-head comparison over creatine monohydrate. As for now, save money and buy creatine monohydrate powder and mix it with fruit juice. The sugar in the juice raises insulin levels, which helps increase creatine uptake into the muscle. You need about 70 grams of simple sugars for every five grams of creatine, that’s approx. 22 fl oz of orange juice.

Creatine monohydrate might be hard to dissolve in cold water and if there is residue at the bottom of your glass after you drink it, try a different brand, or look for products with increased solubility, a creatine salt like creatine citrate for example. The acidity of the citric acid increases the solubility of the creatine in water. You want the creatine to end up in your muscles, not to stay in the glass. I would take it easy on the esophagus and would stay ways from strong acids, maybe look for a buffered effervescent product.  Why anyone would use a creatine product that has its ingredients listed in a proprietary blend is beside me. Not listing the amounts of actives is even more reason to stay away from the product. Know what you are putting in your body. Say no to proprietary blends and products that do not specify the amount of creatine.

SNI: Does creatine supplementation have ANY negative side effects?

Dr. Jäger: Common side effects include gains in strength and improved brain function, which sometimes can lead to feeling overconfident. Besides that, creatine is one of the most researched supplements out there. If there were any major adverse side effects, after more than 20 years of research and widespread use, we should have seen them by now. One thing is almost certain, if you take creatine, you will gain weight. The initial weight gain of about 1 to 2 kilogram during the first week of supplementation is water; however,  hit the gym and subsequent gains are muscle mass due the heavier workload you can handle and the increase in muscle protein synthesis.  Anecdotal claims link creatine to an increase in the incidence of muscle cramps or muscle pulls, gastrointestinal distress, dehydration, or kidney and liver damage.  However, there are no controlled studies demonstrating such adverse effects. Does an athlete taking creatine cramp or pull a muscle once in a while? Absolutely yes, but research has shown that your chances of experiencing any of those symptoms are not greater, and potentially even lower in comparison to athletes not supplementing with creatine. When taken within the recommended usage guidelines, creatine monohydrate supplementation appears to be safe; however, we know little to nothing about the safety of chemically modified forms of creatine.

SNI: What are your thoughts on ‘cycling’ on/off creatine and on ‘loading of creatine?’

Dr. Jäger: Athletes want to see results fast. Load your muscles with creatine by consuming 5 grams of creatine three to five times per day for five days followed by a daily maintenance dose of 2 to 5 g. Similar increases in muscle creatine can be achieved by using 3 g per day for 28 days. Without a maintenance dose, creatine levels return to baseline after 3 to 4 weeks. The more the better? Not true for creatine. The body has a ceiling on the amount of creatine that it will store in skeletal muscles. Muscle creatine levels will stay elevated as long as you consume the maintenance dose. There is no scientific reason to cycle creatine. Creatine levels drop slowly, so if your wallet needs a break, take a week or two off and then go back on it again.

BIO – Dr. Ralf Jäger is co-founding partner of Increnovo LLC, a global independent consulting firm, based in Milwaukee, WI. A postdoctoral scholar in bio-organic chemistry at the California Institute of Technology (Caltech) in Pasadena, Calif., Dr. Jäger originally earned his Ph.D. in organic chemistry from the University of Bonn in Germany.  He began his professional career as a head of a laboratory for SKW/Degussa, the leading supplier of creatine products. He is an award-winning speaker and has authored numerous scientific papers on sports nutrition and brain, joint, heart, and gut health, for both peer-reviewed scientific journals and industry publications/mainstream media. He is a certified sports nutritionist (CISSN) and fellow of the International Society of Sports Nutrition (FISSN), and is a member of the editorial board of the leading peer-reviewed  Journal of International Society of Sports Nutrition (JISSN). In recent years, he has consulted with professional sports teams, elite athletes and Olympians in various athletic disciplines.

Every Lean Mean Veggie Machine Needs Their Protein

By Amme Hazari MS and Mike Ormsbee PhD CSCS CISSN.

Nutrition and exercise go hand in hand, there’s no doubt about that. Everybody wants the fit body composition where even your reflection makes you do a “double take”, and casting directors are calling 1491655_596152447086931_1773762176_nbegging you to appear on the next season of Jersey Shore. Ok maybe this doesn’t apply to everybody, but the point is, regardless of your motives, most people share the common goal of desiring that perfect body. Here are some helpful first steps towards that goal.

Whether you are endurance training (swimming, running, cycling etc.) or resistance training (weight lifting), both require greater protein intake. We will focus on vegetarians who are aiming to achieve hypertrophy (an increase in size of the muscle fibers) using resistance training and protein intake, both of which are crucial. If you are eating healthy and exercising, you will begin to see the benefits in no time. The vegetarian cuisine may cause more of a challenge in obtaining that ideal lean body mass, not because there isn’t substantial protein to be found, but because most foods are ‘incomplete’ protein sources compared to animal products.

What are the experts saying?

According to the RDA requirements, you should consume 0.8 grams of protein per kilogram of body weight. However, if you Protein-foods-770x472are exercising more protein intake may be required, otherwise your body may risk not obtaining the nutrients required to maintain a positive protein balance. It may be necessary to take 1.2 to 1.7 grams of protein per kilogram of body weight in order to prevent muscle degradation during a resistance training program. Of course the amount varies depending on your goal.  

Getting from Bruce Banner to the Hulk

Want to see faster gains? Then make sure you consume protein 30-45 minutes prior to exercise, so that your body is simultaneously tearing and synthesizing muscle fibers during the workout. Whey protein, which is vegetarian friendly, taken before exercise has shown the same anabolic affects as after exercise (5). Other studies even showed that consuming the essential amino acids and carbohydrates mutually before exercise actually had a greater effect on protein synthesis than after exercise (4)

In order to gain muscle hypertrophy, it is critical to consume protein after resistance training as well. Studies show the increased benefits of immediate protein intake versus prolonged intake (2+ hours) after your workout (2). Immediate ingestion shows a higher net protein synthesis which promotes hypertrophy and increases strength. This is because exercise increases blood flow, which therefore increases the transport rate of amino acids. Your blood flow is the highest right after exercising, which produces a “window of opportunity” which lasts about 30-45 minutes. By taking advantage of this opening, you can achieve a significant increase in net protein turnover. This answers the when, but now we must address how much protein intake is optimal.

For non-vegetarians, it does not require much thought in putting a diet together, as meat is a rich source of protein. For vegetarians, on the other hand, finding good sources of protein presents more of an obstacle but can be quickly and efficiently achieved.  It has been shown 20 grams of protein is sufficient for maximal protein synthesis (1), which can be easily satisfied by a protein shake and comes in many flavors. For those with a sweet tooth, there are even dessert flavored shakes that when mixed with milk an additional protein is provided.  And don’t feel limited to taking them only pre or post workout; why not take a shake for breakfast or figure a way to incorporate them throughout your daily meals. This way it can be a low calorie meal to feed the hunger and a great way to increase daily protein intake.

O Protein, Protein, Wherefore Art Thou Protein

Some of the highest concentrations of protein can be found in tofu, veggie dogs/burgers, whole grains, lentils, and various types of beans, especially soy beans.  Nuts, almonds, peanut butter are also good protein-packed snacks. If you are lactose-tolerant then milk, yogurt and cheese are valuable sources too. There are also smaller doses in common staple foods such as rice, vegetables and bread. These which are complementary protein and the root of many vegetarian meals and when combined form complete proteins.

SONY DSCQuinoa, considered to be a whole grain, has an exceptional amount of protein. It is one of the very few sources to be a “complete” protein. In just one cooked cup you will find a whopping 18 grams of protein containing all the essential amino acids (3). Kidney beans are another great source. In just one cup of kidney bean you will find 13.4 grams of protein (3).

Try getting creative with your protein sources, as many can be incorporated into delicious cultural dishes. For example, tofu is not everyone’s favorite, but only half a cup contains over 10 grams of protein (3).Mixing tofu into a stir-fry can be a savory option for a meal.  As a “veggie machine” myself, I absolutely love vegetarian burgers and hot dogs, and it is definitely worth a try. These foods effectively provide 10-16 grams of protein.  On top of that, they are relatively quick and easy to prepare.

Let the journey begin to your goal of rocking that sexy outfit one day. Find a strength training regimen tailored to fit your needs, and remember to consume adequate protein both pre and post workout. Try to incorporate more protein into your daily meals and snacks. Following these simple rules will have you feeling stronger, more motivated and confident. Get your protein on!

References

1. DR M, Daniel R. Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Am.J.Clin.Nutr. 89 (1) 161, 2009.

2. Esmarck, B., Andersen, J. L., Olsen, S., Richter, E. A., Mizuno, M. and Kjær, M.  Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans. The Journal of Physiology, 535  301–311, 2001.

3. Hackett, J. (n.d). How to get protein on a vegetarian diet. About.com. Retrieved October 24, 2011, from http://vegetarian.about.com/od/healthnutrition/tp/protein.htm.

4. Tipton, K, Rasmussen, B, Miller, S, Wolf, S, OwenStovall, S, Petrini, B, Wolfe, R. Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Am.J.Physio: Endocrinology and Metabolism 281 (2) E197-E206, 2001.

5. Tipton, K, Elliott, T, Cree, M, Aarsland, A, Sandford, A, Wolfe, R. Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise. Am.J. Physio: Endocrinology and Metabolism 292 (1) E71-E76, 2007.     

 

Battling Ropes!

BattleRope1by Ryan Mallett USAW; FMS.  As a fitness professional, it’s imperative to stay educated and up to date with information; techniques and new equipment and its applications. Like in any industry, you will typically see something packaged as ‘new’, but has really been around for some time, leading you to believe the wheel has been reinvented. You may have seen various studio type gyms; boot camps even NFL teams and professional MMA fighters,  using large ropes being swung or whipped to varying degrees of success by their users, with “trainers” looking on and cheering for them to work harder or faster. Such ropes can be easily mis-used but were they used correctly, could really step up your fitness game. No, those aren’t ‘boat ropes’ buddy…they’re Battling Ropes!

What are these Battling Ropes, and aside from looking really cool to use, what can they do for you?  Well, if you want to know the real scoop on something, you go right to the source, and that’s just what I did. I had the honor of talking to Mr. John Brookfield (world record holding strong man known as ‘Mr. Hands’), inventor and pioneer of The Battling Ropes System, and got the low down on this amazing piece of equipment.

As a world record holder athlete, John was searching for something that could help to build and sustain power, but over time. It had dawned on him that hurricanes generate unyielding power in waves, and he determined that ‘waves’ can be produced with ropes. The Battling Ropes System was born. Within the entire system, there are seven concepts of the non-momentum style training, each system stemming from the ‘velocity + strength and speed together’ ideology. Although each system uses different applications of the Battling Ropes, simply looking for a great workout from using any of John’s systems will help you to achieve stress relief; better concentration and coordination in motor function; enhanced focus and motivation; increased muscular endurance & sustained work capacity by helping to push out lactic acid. It’s safe; anyone can do it and it’s visually motivating as well. Having used them at the Bridgewater Sports Arena here in Central NJ where I train myself, as well as varying populations of clients, people will stop to watch me make the waves and want to give it a try. The Battling Ropes come in one and a half, to two inch thick manila, or polyester styles which you can use indoor, or outside. The thicker the rope, the heavier it’ll be and the more your grip will be challenged.

metcon-kategorie-banner_1John didn’t stop there though in offering up as much information as possible about the impressive Battling Ropes System. He put me in touch with Dr. Mike Martino who is the NSCA SE Regional Coordinator and Associate Professor of Exercise Science at Georgia College and State University in Milledgeville, GA. Dr. Martino had pointed out that in studies done at his schools labs using baseball players (pitchers more specifically), “the group [using the Battling Ropes System] had less of a drop off in pitching velocity than the traditionally trained group (running etc.). Arm power also went up significantly via arm cranking.”  The relatively low impact of the BRS clearly supports effective caloric expenditure and Dr. Martino says; “It’s easy to cause CNS (central nervous system) fatigue when people use the BRS correctly, but especially when they use it incorrectly and use too heavy of a rope. If someone can’t maintain a certain frequency for 60-120 seconds straight with perfect mechanics, than the actual rope mass is too great for them. Muscular, as well as anaerobic endurance are improved tremendously when the system(s) are used correctly. Neuromuscular endurance can be improved also, which it should be noted, is different than muscular endurance.”

For the ‘average Joe’ wanting to get into amazing shape, or even the most seasoned athlete looking to break through plateaus, anyone can gain tremendous benefit from The Battling Ropes System. For more information on The Battling Ropes; any other of John’s great products or DVD’s, visit his website; www.battlingropes.com. For personal training, consultations and programs, you can contact me at ryanmallett@hotmail.com.  Special thanks to Mr. Brookfield and Dr. Mike Martino for lending their time to talk about this great training tool.

 

Omega 3 Fats and Traumatic Brain Injury

inseed backgroundBy Jennifer Broder RD LD/N CISSN CSSD and Anastasia Kyriakopoulos.

Omega 3 fats have been getting much attention over the years for the lengthy list of proven and theorized benefits. Most attention is derived from the benefit and protective effects of cardiovascular, cognitive function, and ocular health (1) (2). In athletic performance, it has been recently shown to decrease muscle fatigue and soreness (3) (4).  There is another possible role of omega 3 fatty acids that has been on the minds of National Football League: The possible use of Omega 3 Fatty acids in concussion management and rehabilitation protocol.

Concussion management has also evolved rapidly over the past 10 years primarily based in the neuroscience research. Researchers are noting a significant correlation between Omega 3’s DHA and the treatment for TBI (traumatic brain injury) and concussions. Docosahexaenoic acid (DHA) makes up 97% of the human brains fatty acid content (5). In fact the brain will hang on to its DHA while other organs are depleted possibly as a survival mechanism. This is worth noting as we explore the theories proposed for EPA and DHA’s role in treatment of traumatic brain injuries, hence concussions.

We know there are a cascade of events that take place upon impact and continuing afterwards.  If not dealt with, reported or even recognized (very common as one does not always lose consciousness with a concussion) this can compromise the brains integrity greatly. In an event of a concussion axonal injury can occur. The axons in the brain provide a bridge for signals to be received from cell to cell. When injured a cascade of events such as increase in free radicals, damage to cell membranes and synapses, increased levels of glutamate and intracellular calcium occurs leading to further degradation of the brains function.  DHA is the precursor to Neuroprotectin D1 (NPD1) which maintains homeostasis and suppresses oxidative stress after injury (5). It is theorized that DHA can play a role in stopping or reducing this cascade of events by decreasing axonal injury, acting as an antioxidant and aiding in cell energy and repair. In fact, NPD1 may aid in altering gene expression from pro-inflammatory to anti-inflammatory. One may then consider the nutritional epigenetic impact that daily EPA DHA consumption and supplementation can have on gene expression therefore promoting an anti inflammatory protective response following a concussion or TBI.

One important study done on 40 adult male rats who received 30 days of supplementation of DHA in the form of algae immediately post brain injury had a significant reduction in axonal injury (5).  Another study done with the same injury model with fish oil rich in both EPA and DHA revealed a similar outcome as there was also a reduction in the number of injured axons (5). Lastly, a study was done to test the effects of DHA supplementation prior to injury. The rats were supplemented with DHA 30 days prior to injury, resulting in higher levels of DHA in the brain as well as a reduction in axonal injury (5). We can also conclude from the cardiovascular, cognitive, and ocular health research that there is a great likely hood of EPA & DHA supplementation can promotes an anti inflammatory effect, optimize antioxidant activity and aid in cell homeostasis(6)(7). This then may be the nutritional tool that can be applied in concussion management.

So the question is why are we not enforcing every contact sport to have EPA DHA supplements and consume vast quantities of fish on the sidelines with their Gatorade? Well, the research is promising but there are still more questions and concrete guidelines to be established. We know EPA and DHA play these roles in treatment and prevention in concussions and TBI but the exact mechanisms, genetic differences, and individual threshold of injury are still not completely understood. Furthermore, there is still no consensus on the optimal dosages and even food intake recommendation across the health and supplement industry.

So, we as healthcare practitioners are faced with the question. Food or Supplementation to achieve possible prevention or treatment of concussions and TBI?  Hmmmmm…..what to do? Our thoughts are food AND supplementation for prevention and treatment. “The FDA has ruled that intakes of up to 3 g/d of marine omega-3 fatty acids are GRAS (Generally Recognized As Safe) for inclusion in the diet” (10). Increasing consumption of healthy fatty fishes should be our recommendations at least 3-4x week. Realistically, most people do not consume these sources on a daily basis; supplementation of EPA and DHA daily can be our patient’s back up plan. We do believe consistency of supplementation is key to reaching adequate levels of EPA and DHA in the body while consuming foods rich in Omega 3 fatty acids.

For supplementation practices, one must consider the type of fish oil, the molecular form, and the manufacturing practices and standards to provide athletes safe, effective, and quality products. We have found in practice that Omega 3 supplements are best in concentrated dosages for increased compliance, the triglyceride (TG) form is far superior to the synthetic ethyl ester (EE) form because of the increased absorption and assimilation, and lastly all companies are not alike and thorough research of companies testing and protocols should be evaluated closely.

For optimal food recommendations, always remember Essential Fatty acids are “Yes!” essential because we humans have the inability to synthesize them in the body. Therefore; we must obtain them in our diet from animal and plant species that can synthesize such fats (8). It is important to note the plant sources rich in ALA are only at a ~15% conversion rate to the much needed family of eicosanoids; EPA & DHA which are the anti-inflammatory, anti-thrombotic, anti-arrhythmic, and vasodilators(8)(9).

The current ratio of the typical Western diet is 20:1 containing more of the Omega 6s that are pro-inflammatory and less of the beneficial omega 3 fatty acids of EPA and DHA(8). The healthy ratio of EPA and DHA recommended by the Institute of Medicine is 7:1 (8). To optimize our American diets we must increase food rich in omega 3 fatty acids and off set this poor ratio. Fatty fish like wild caught salmon, herring, and sardines are excellent source of omega 3 fatty acids. Below are some of the richer sources of EPA and DHA (9). Note the quantity needed to reach therapeutic dosages by food alone.

Fish

Grams of EPA and DHA per 3oz serving edible portion

Amount Required in Ounces to Provide ~1 gram of EPA/DHA per day
Catfish, wild 0.2 g 15 oz
Cod, Atlantic 0.24 g 12.5 oz
Tuna, light in water 0.26 g 12 oz
Flounder/Sole 0.42g 7oz
Tuna, white in water 0.73 g 4 oz
Mackerel 0.34-1.57 g 2-8.5 oz
Salmon, Atlantic, wild 0.9-1.56 g 2-3.5 oz
Sardines 0.98-1.70 g 2-3 oz
Herring, Pacific 1.81 g 1.5 oz

 

Omega 3 Fatty Acids Supplementation

EPA and DHA per capsule or

Liquid dosage

Amount Needed in Capsules or in Ounces to Provide ~3 gram of EPA/DHA per day
Nordic Naturals- ProOmega D Xtra 3g per 1 tsp 1 tsp
Original Nutritionals –Functional O3 1.375g per 1 tsp 3 tsp
Nordic Naturals- Ultimate Omega 0.60 per soft gel capsule 5 capsules
Orthomolecular-OrthoMega 0.72g per soft gel capsule 5 capsules

 

TAKE HOME MESSAGE

Therapeutic Amounts in the ranges of 2000mg and above daily are possibly beneficial for prevention to off set the ratio of Omega 6:3 in our “SAD” American diet and to possibly treat our sports and recreation related concussions in our children and adults.  The research so far has shown us the possibility that one day Omega 3 fatty Acids; specifically EPA & DHA could be incorporated into concussion protocol. We do believe that the consistent consumption of these ESSENTIAL Omega 3 Fatty Acids throughout the lifecycle could be the most important in the possible prevention and management of concussions & TBI.  More studies are needed to unfold the true potential of these crucial fatty acids and appropriate individual dosages. We definitely suggest athletes to consume more omega 3 rich foods BUT optimal dosing via supplementation is needed to meet the therapeutic demands of prevention and treatment. In conclusion, the maintenance of a balanced diet rich in Omega 3s and/or supplementation is ESSENTIAL for OPTIMAL HEALTH and WELLNESS!

 

ABOUT THE AUTHORS

Jennifer Broder RD LD/N CISSN CSSD is the Medical Nutrition Director of www.themedicalnutritioncenter.com . The Medical Nutrition Center is the 1st science based functional nutrition practice focused on health & lifestyle changes to prevent, treat, or reduce your health risks for a lifetime. Jennifer has been well known as www.askthenutritionist.com for the past 16+ years. She specializes in evidenced-based research and promotion of nutritional science focused on disease prevention and management, eating disorders, bariatric surgery, weight management, wellness, & sports nutrition.

 

Anastasia Kyriakopoulos is a University of Florida graduate with a Bachelor’s degree in Food Science and Human Nutrition. She is currently completing her Dietetic Internship Program through Sodexo at The Medical Nutrition Center in Tampa, FL. Her areas of interest are weight management and sports nutrition.

 
References
  1. Wu A, Ying Z, Gomez-Pinilla F., “Docosahexanoic Acid Dietary Supplementation Enhances the Effects of Exercise on Synaptic Plasticity and Congnition.” Neuroscience 2008; 155(3):751-9.
  2. Chytrova G, Ying Z, Gomez-Pinilla F., “Exercise Contributes to the Effects of DHA Dietary Supplementation by Acting on Membrane-Related Synaptic Systems.” Brain Research 2009.
  3. Jouris K, McDaniel J, Weiss E., “The Effect of Omega-3 Fatty Acid Supplementation on the Inflammatory Response to Eccentric Strength Exercise.” Journal of Sports Science and Medicine. 2011; 10: 432-438.
  4. SpectraCell Laboratories “Nutritional Considerations of Sports Medicine”. 2011. www.spectracell.com
  5. Bailes J, Mills J., “Docosahexanoic Acid Reduces Traumatic Axonal Injury in a Rodent Head Injury Model.” Journal of Nuerotrauma. 2010; 27:1617-1626.
  6. Guilliams T., “The Use of Fish Oil Supplements in Clinical Practice: A Review”. Journal of the American Nutraceutical Association. 2005; 8(1).
  7. Gomez-Pinilla F, Ying Z., “Differential Effects of Exercise and Dietary Docosahexaenoic Acid on Molecular Systems Associated with Control of Allostasis in the Hypothalamus and Hippocampus.” Neuroscience 2010; 168(1): 130-7.
  8. Antonio J, Kalman D, Stout J, Greenwood M, Willoughby D, Haff G., Essentials of Sports Nutrition and Supplements. 2008;268-270.
  9. Kris-Etherton P, William H, Appel L., “Fish Consumption, Fish Oil, Omega-3 Fatty Acids, and Cardiovascular Disease.” Journal of The American Heart Association. 2002; 106:2747-2757.

 

 

 

 

Interview – Kristy Lee Wilson – Cirque du Soleil

SNI:  As a former champion gymnast and Cirque du Soleil performer, what do you miss most about competing/performing?

Kristy: Wow what do I miss most? Definitely not the injuries and embarrassing stacks that’s for sure!! I’d have to stay being on stage and the close friendships that develop amongst your teammates and even other athletes is what I miss the most. It’s a special bond you share with people you train with and who know what you have been through to get to that competition or performance stage. And believe it or shapeimage_1not I also miss the nerves, the pressure of having to hit your routines. Cirque was much tougher than sport for me as you had to be right on every night. In training you can mess up and that’s ok, you try fix it next time. But on that performance stage, if you mess up you kind of want to disappear through the stage and become invisible!

SNI: Training and performing in the Cirque is quite physically demanding; if you had to do it ‘all over again,’ what would you change about your diet, training or supplementation? (versus what you were taught as a youngster).

_MG_1198_crop_webKristy: I was not taught well as a youngster so I would change EVERYTHING!!! As a youngster I was taught to be a beautiful gymnast was to be skinny, and to be skinny it meant not eating. It’s no surprise my gymnastics career ended before it should have due to injuries. A malnourished athlete is not going to stay competitive for very long. I think the most important things I’d change are to 1) Listen to my body and not try to be superwoman and push through injuries and pain. Obviously this only makes them worse and makes recovery longer. 2) Fuel my body with good nutrition on a regular basis and not go days without eating or drinking a single thing. And 3) Supplement!! I believe high quality supplementation is absolutely essential for all athletes. We cannot get all the nutrients we need from foods alone. When I started using supplements on a regular basis it was amazing the difference I felt in my body. I felt more energized, could workout longer and harder, and was also recovering MUCH faster than without supplements.

SNI: How do you currently stay in shape?

Kristy: Well right now I am training for some fitness competitions so I lift 5 days a week , do cardio 2-3 three times a week, and then also practice my fitness skills. I love to be active and stay in shape. I took a little break recently but am back in the gym now and training hard. It’s my drug!!

SNI: Ok, give us some ‘dirt’ on the Cirque:-) What is the ‘craziest’ thing you’ve seen go on back stage or during training? I imagine Cirque performers are maniacal bunch:)

Kristy: Oh boy, where to even start!! Cirque performers are definitely a special bunch that’s for sure. There are so many things that have happened back stage, during training, and even on stage during shows!! People fall off the stage (I’m guilty of that one), They mess around back stage and scare the crap out of each other. Sometimes people forget cues or forget parts of their costumes. I remember one show I accidently put 2 legs in one leg of my costume. That was interesting and entertained everyone on stage! There’s usually something silly that goes on every day. I mean it is the circus after all. Cirque people are NOT normal ☺

SNI: Tell the audience what supplements you take and what are your favorite healthy foods?

Kristy: I actually really love USANA supplements. I take their HealthPak, Procosa, BiOmega, CoQuinone 30 and use their Nutrimeal for shakes. They also have an amazing energy drink that I am totally addicted to – Rev3. It’s awesome. If you like energy drinks, you seriously have to try this one. Then I also take Glutamine, BCAA’s and Creatine. My favorite healthy foods would have to be egg whites, sweet potatoes, any fruit, and I’m a huge fan of veggies too. Don’t like asparagus though. And I don’t care what anyone says but my all time healthy food is ice cream! It can be healthy if I convince myself it’s healthy right?!

SNI:  What are your future plans? Anything you want to promote?

Kristy: I actually just became a best-selling author! I contributed to The Definitive Guide to Youth Strength, Conditioning and Performance which was published by Celebrity Press and won an Editor’s Choice award for it. So I’d really love to do more writing in the future. I’ve always really wanted to make fitness DVD’s so that is going to be something else I’d like to look into doing soon too. Maybe move out west for a change also!

SNI’s Bonus question: If you could be a Superhero, who would it be and why?

Kristy: Ooh this is a FUN question!! Wow. Well in my dreams I have all these super powers! I can jump and fly and I can even turn myself invisible. I’m serious. It’s so cool!! So maybe a mix of Invisible Woman and Storm (from X-Men). I already have both these powers in my dreams. I can make myself invisible and whoever is touching me I can make them invisible too, and it’s so fun to be able to sneak up on the bad guys and give them what they deserve. It’s easy cause they can’t see me coming so I can play with them and make them nervous and then BAM! And Storm is cool because she can fly at high speeds and I’d love to be able to fly!! I can in my dreams – it’s awesome. An easy way to get away from the bad guys because you know you can never run fast in a dream. My alternative is to fly and be invisible at the same time. I can defeat anyone with those two powers!!

About Kristy

Kristy Lee Wilson is a former champion gymnast, and Cirque du Soleil performer based in Orlando, FL. Originally from Australia, Kristy has been an elite athlete for over 20 years, and has been wowing crowds performing with the world renowned Cirque du Soleil for the past 9 years. While still performing nightly with Cirque du Soleil, Kristy is now also making her mark in the fitness industry as a highly sought after Fitness Professional and Fitness Model.

Kristy has over 10 years experience as a nationally recognized gymnastics and trampoline coach. She has coached many State and National Champions and was named the State Tumbling Coach of Queensland in 2000.  Kristy holds numerous health and fitness certifications by some of the most respected fitness organizations in the world, the American College of Sports Medicine (ACSM), the National Academy of Sports Medicine (NASM), the National Strength and Conditioning Association (NSCA), and the International Youth Conditioning Association (IYCA).  For the past 9 years, Kristy has been wowing crowds performing with the world renowned Cirque du Soleilin the Orlando based production ‘La Nouba‘. She uses her own personal experiences and knowledge, both as a champion athlete and from what she has learned from being trained by top coaches and fitness professionals in the world, to help those who come in contact with her. Kristy recently became the new face of the ‘Gym in a Bag’ and is representing Flexsolate as a spokesperson and athlete.  She has been published in magazines including ‘Today and Tonight’ and ‘Fitness Forum Magazine’, and has been featured on numerous health and fitness websites. Kristy is also a member of the Board of Advisors for the ‘Excellence Through Exercise Foundation’. A foundation dedicated to helping fight Childhood Obesity. Also a Fitness Model, she has graced the cover of ‘Today and Tonight Magazine’, been featured in calendars, and has also been featured on top fitness websites such as ‘FitOrbit’, ‘World Physique’, ‘Fitness Star Network’, and the ‘Real Spot’. Through her customized personal training programs, exercise plans and nutritional advice, Kristy will keep you focused and motivated on your way to success! If you are READY to make the commitment and achieve your personal fitness goals, contact Kristy at kristyleefitness@me.com

 

Sport Drinks: Wash your mouth out (or not)?

By Nancy Angelopoulou.  Three to four years ago, exercise scientists said that they have stumbled on an amazing discovery for endurance athletes. Specifically, athletes could improve their performance in intense bouts of exercise, lasting an hour or so, if they just rinse their mouths with a carbohydrate solution, without even swallowing it. From then, more and more research is being conducted on this topic to find out how and when exactly this amazing technique works!index

But let’s put things on a row…It is already known that the consumption of sports drinks during prolonged exercise (> 1 hour) improves athletic performance (1,2). Specifically, these drinks replace the energy and fluids lost during exercise by providing a ready fuel for the working muscles. Several studies, however, have also reported that ingestion of carbohydrates before and during exercise of a relative short (~1h) and intense nature (>75%VO2max) leads to performance improvements (3,4,5). Moreover, benefits to performance have been reported in both cycling (3,4) and running (5). It has been suggested that a higher glucose oxidation rate caused by carbohydrate ingestion and that explains the improvement. However, Jeukendrup and colleagues (3) argued that this is not the case in high intensity exercise, as it was estimated that only 5-15g of exogenous carbohydrate are used during the first hour of exercise. This relatively small contribution to the total carbohydrate oxidation rate was thought too small to affect performance. Despite the lack of a clear metabolic rationale, both carbohydrates and fluids have been reported to enhance time trial performance independently (7). Below and his colleagues (1995) have already proved that providing both fluid and carbohydrate improved cycling time trial performance by approximately 6% compared to placebo. Additionally, the beneficial effect of fluid and carbohydrate ingestion during this type of exercise was reported to be additive. Although improvements from fluids were attributed to maintaining a higher cardiac output and attenuating the increases in core temperature and heart rate, carbohydrates did not find to influence neither core temperature nor heart rate. Furthermore, there were not found any significant effects of carbohydrate ingestion on blood glucose concentrations or carbohydrate oxidation rates. Thus, there was no clear metabolic explanation for the performance improvement by carbohydrates.

This unexplained phenomenon of a clear metabolic benefit when subjects ingest carbohydrate during short duration and intense exercise has led authors to hypothesize that carbohydrate may influence “central” or “non-metabolic” pathways during exercise. To investigate this potential central effect of carbohydrate on performance, authors have focused on the provision of glucose or fluid to the peripheral circulation by asking their subjects to simply mouth rinse the carbohydrate solution instead of ingesting it, during 1 hour running or cycling under laboratory conditions. These drinks according to researchers were well known commercial drinks (Lucozade, Gatorade, etc.) or non-flavored drinks (maltodextrin). Despite some differences in: the taste of drinks, the protocols used and the different type of exercise tested, the results were very positive, showing that having simply carbohydrates in the mouth, athletes managed to improve their performance as much as 3% (8,9). Moreover, one of the studies used functional magnetic resonance imaging to find out which regions of the brain are affected when rinsing these drinks during exercise. Researchers from this study demonstrated that the positive effects of carbohydrate mouth rinsing probably occurred due to receptors in the mouth that modulate central brain pathways associated with motivation (Figure 1). This consecutively impacts on the self-selection of exercise intensities during time trial performance. However, it is important to mention that the concentrations of glucose and maltodextrin solution used in these MRI studies have been more concentrated (18%) than the solutions used in studies that have shown a performance improvement (6-6.4%). Even so, these studies provide a significant insight into the brain response to the presence of carbohydrate in the mouth. 

sport_drinks

However, a recent study at the University of Maastricht in the Netherlands (10) reported that performance benefits associated with carbohydrate mouth rinsing are not apparent following the consumption of a pre-exercise meal. What happened, they asked, if athletes ate breakfast before rinsing with carbohydrates; because no athlete under normal circumstances would stay “hungry” before participating in important events. Moreover, the positive effects of mouth rinsing sport drinks failed also to show evidence from a recent study conducted in Harokopio University (11), led by Dr. Arnaoutis & Dr. Kavouras. The researchers examined the role of «mouth rinse» in dehydrated athletes. The results demonstrated that ingestion of even a small amount of water increased exercise time in dehydrated subjects possibly through activation of pharyngeal receptors.

What’s more two more studies were published in 2011 demonstrating that mouth rinsing carbohydrate solutions do not affect maximum strength or strength endurance performance (12,13).

Generally, carbohydrate “mouth rinse” as a technique is still in early stage. In conclusion, a few studies have investigated the effects of carbohydrate mouth rinsing on endurance performance.  Most of these studies have concluded that mouth rinsing with carbohydrate solutions during exercise of approximately 1 hour can have a beneficial effect when subjects are fasted. Moreover, no studies have reported any adverse effects on performance.

To date, for any athlete who is considering to try the above technique, keep in mind these tips below, which are based on the latest research summary:

1) Mouth rinsing sports drinks can improve the performance of one hour or less duration endurance exercise even when athletes do not swallow them.

2) If you are about to use this technique, you must follow it every 10 minutes.

3) The concentration of the drinks that have proved so far that they act positively are of 6% .

4) If you have eaten your meal 1-2 hours before your race, the technique of «mouth rinse» might not have the desired and expected effects.

5) Of course, spitting out a carb rinse won’t satisfy hunger, so endurance athletes are probably better off getting the added nutrition from eating or drinking during a race.

6) Carbohydrate mouth rinse is not beneficial for maximal sprint performance.

7) If you’re already dehydrated even before you start your race, consuming even small amounts of water during exercise is more beneficial than just rinsing it.

8) No eating, no wrappers, no muscle cramps, just gargle and spit!

About the Author: Nancy Angelopoulou, MSc

Nancy obtained her BSc on Nutritional and Dietetics sciences from Harokopio University of Athens. Last year she completed her Masters of Science in Sports and Exercise Nutrition from Leeds Metropolitan University, where her research focused on investigating the effect of varying concentrations of carbohydrate beverages during endurance exercise. She has been involved in competitive sports throughout her entire life, including 12 years of professional Swimming. Currently Nancy lives and works in United Kingdom as a fitness and nutrition advisor as well as a nutritional supplement advisor at the UK’s biggest online sports Nutrition Company “Powerbody.co.uk”. Moreover, she will soon be a registered Sport nutritionist and plans on focusing her efforts on nutritional support and training of obese people, the nutritional needs of athletes and generally the promotion of physical and mental performance through diet and exercise. She has been influenced by scientists such as Alan Aragon, Robert Sapolsky, Jamie Hale and Asker Jeukendrup.

Personal blog: www.featyourbody.wordpress.com

Contact: n.angelopoulou@gmail.com

References

1)      Coyle, E.F. and Montain, S.J. (1992a). Benefits of fluid replacement with carbohydrate during exercise. Medicine and Science in Sports and Exercise, 24:324–S330

2)      Tsintzas, K., Williams, C. (1998). Human muscle glycogen metabolism during exercise: effect of carbohydrate supplementation. Sports Med., 25:7-23

3)      Jeukendrup, A., Brouns, F., Wagenmakers, M., Saris, W. (1997). Carbohydrate-electrolyte feedings improve 1h time-trial cycling performance. Int Journ of Sports Med., 18:125-129

4)      Anantaraman, R., Carmines, A., Gaesser, G., Weltman, A. (1995). Effects of carbohydrate supplementation on performance during 1 hour of high-intensity exercise. Int J Sports Med. 16:461-465.

5)      Neufer, P., Costill, D., Flynn, M. et al. (1987). Improvements in exercise performance: effects of carbohydrate feedings and diet. J Appl Physiol., 62:983-988

6)      Rollo, I., Williams, C. (2009). Influence of ingesting a carbohydrate-electrolyte solution before and during 1-h running performance test. Int J Sport Nutr Exerc Metabol., 19:645-658

7)      Below, P., Mora-Rodriguez, R., Gonzalez-Alonso, J. et al. (1995). Fluid and carbohydrate ingestion independently improve performance during 1h of intense exercise. Med Sci Sports Exerc., 27:200-210

8)      Chambers, E., Bridge, M., Jones, D. (2009). Carbohydrate sensing in the human mouth: effects on exercise performance and brain activity. J Physiol., 578:1779-1794

9)      Pottier, A., Bouckaert, J., Gilis, W. Et al. (2010). Mouth rinse but not ingestion of a carbohydrate solution improves 1-h cycle time trial performance. Scand J Med Sci Sports, 20:105-111

10)   Beelen, M., Berghuis, J., Bonaparte, B., et al. (2009). Carbohydrate mouth rinsing in the fed state does not enhance time trial performance. Int J Sports Exerc Metab., 19:400-409

11)   Arnaoutis G. et al. (2011). Water ingestion improves performance compared with mouth rinse in dehydrated subjects.

12)   Chong et al. (2011). Effect of a carbohydrate mouth rinse on maximal sprint performance in competitive male cyclists.

13)   Painelliet al. (2011). The effect of carbohydrate mouth rinse on maximal strength and strength endurance.

 

 

Idiots in the Mist – The Lowdown on Creatine

by Jose Antonio PhD.  For those of you who know me, you’re well aware that I’m pretty lazy when it comes to bs’ing you.  It takes too much work and frankly, it’s just a waste of time.  If you want a straight answer, I’ll give it.  If you want a sugar-coated answer that’ll make you feel better, go ask your Mommy.  So what’s with the sardonic prelude?  is-creatine-safe-how-the-king-of-supps-affects-your-organs-1

First a little edification.  I teach at Nova Southeastern University in Davie FL.  I try like a madman to instill lessons in critical thinking.  Any monkey can memorize and regurgitate information.  But true learning occurs when you can think critically and independently.  Sometimes the mark of a good thinker is when you realize the more you learn, the more questions you have.  Often, those who are uneducated don’t know enough to know what they don’t know.  Hence, they succumb to ‘bro-science.’

I implore students to think for themselves, look up the data, and not just believe what your buddy at the gym says.  When I read just plain stupid sh#* like “creatine supplementation is bad for your kidneys,” it would be like a rocket scientist at NASA reading “the Earth really is flat.”  Ask yourself, “is there data to support the statement?”  Certainly, if you are looking for 100% agreement on anything scientific, then you my friend are in the wrong field.  The only guarantees are death and taxes.  So how does one come to a reasonable and smart conclusion about sports nutrition? 

As they say on one of my favorite TV Shows “CSI,”  ‘just follow the data; the data will tell you the answer.’  So in essence you’re a sleuth looking at the evidence, the clues, and the data.  With regards to creatine, the data are so voluminous, so robust, so convincing that it would be idiotic to believe otherwise.  Unless of course you’re so skeptical that you think apples might rise tomorrow.

So here’s the lowdown on creatine. 

To wit:  I gave my two-cents worth of supplement advice vis a vis “The Creatine Report” by Nick Tumminello and Lou Schuler.  It is a nice, informative, and consumer-friendly piece on the most widely researched sports supplement in the history of mankind.  For a copy of the report, go to http://www.freecreatinereport.com/.  Nick and Lou did an excellent job outlining the facts and dispelling the myths associated with creatine.  One would think that with the HUNDREDS of randomized clinical trials on creatine the myths promulgated by the educated and uneducated would cease.  But alas, I am mistaken.

Apparently, one must never underestimate the stupidity of the general public (or the learned medical professional).  Nick was kind enough to share with me some of the questions/comments that he received regarding creatine.  To say some were just god-awful idiotic would be an insult to idiots.  Moreover, the gross ignorance demonstrated by so-called experts (i.e. the Mayo Clinic) is just plain embarrassing.  Below are some of the questions he received.  For me to answer each of them in detail would be like asking a physicist to explain why apples fall from a tree rather than rise.  Yep, we still have flat-earthers out there.  My response is easy to see.  It’s after my initials.

Questions from readers who slept through Biology 101.

– Is there any quality research showing Creatine doesn’t work? If so, should these results affect our decision to take creatine?

JA:  Of course there is good research out there that shows creatine does not have an ergogenic effect.  If you’re looking for 100% agreement in science, then you’re a fool.  Imagine giving aspirin to 100 individuals with a headache.  Ninety of them respond favorably and 10 do not.  And let’s say that’s the general pattern throughout the scientific literature.  So does that mean aspirin works (for treating headaches)?  Or not?  Scientific conclusions are based on the PREPONDERANCE of the evidence.  And it is clear that the preponderance of the evidence points to a robust ergogenic response from creatine supplementation.  Sure, it doesn’t work for everyone.  But then again what does?  For a scientific summary of creatine, please read the ISSN’s Position paper on creatine.[1]  http://www.jissn.com/content/4/1/6  

– Some people say creatine made them bloated. Is there any scientific evidence behind these claims? What do you say to people when they make (or repeat) this type of claim?

JA:  The problem with the word ‘bloated’ is that it has no scientific meaning.  How do you measure bloatedness?  If someone says they are bloated, how can you even argue against it?  If someone says they weigh more, that’s easy to measure.  If you ‘feel’ bloated (whatever that means to you) and that feeling bothers you, then by all means quit taking creatine. 

– There are also claims from people that creatine made them poop more often.  Any scientific validation to this claim? What do you say to folks who make (or repeat) this kind of claim?

JA:  What?  You gotta be kidding me.  Inasmuch as there hasn’t been a single study measuring ‘poop frequency’ and creatine use, it’s impossible to give a remotely scientific answer.  However, if you like pooping more, then by all means keep taking it (if that’s what creatine does to you).  If you don’t like it, then for chrissakes quit taking it.

Here are quotes verbatim from the Mayo Clinic: http://www.mayoclinic.com/health/creatine/NS_patient-creatine/METHOD=print; Sigh…

Mayo Clinic: Creatine has been associated with asthmatic symptoms. People should avoid creatine if they have known allergies to this supplement. Signs of allergy may include rash, itching, or shortness of breath.

JA:  There is animal data which suggests this.[2, 3]  However, with the hundreds of clinical trials in humans, there’s no evidence that creatine causes an allergic reaction in us bipeds. Hence, if you have a pet rodent, by all means don’t give it creatine.

Mayo Clinic:  There is limited systematic study of the safety, pharmacology, or toxicology of creatine. Individuals using creatine, including athletes, should be monitored by a healthcare professional. Users are advised to inform their physicians or other qualified healthcare professionals.

JA:  This is a bit of a straw man argument.  First of all, the data is ALWAYS LIMITED (i.e. ‘limited systematic study…’).  But my question is this.  How much data is sufficient to satisfy the naysayers?  If you do a NIH database search of ‘Creatine and Exercise,’ it turns up 597 peer-reviewed scientific publications.  If you search ‘Creatine and Health,’ it turns up 107 publications.  According to the hundreds of RCTs (randomized clinical trials), there is no evidence of harmful side effects vis a vis creatine supplementation.  And please, do not cite anecdotes or case studies as evidence to the contrary.  Physicians love using case studies.  But with hundreds of RCTs, it would be perverse to ignore the plethora of evidence supporting the safety and efficacy of creatine supplementation.  Again, read these papers for a good review of the literature.[1, 4]  http://www.ncbi.nlm.nih.gov/pubmed/21424716 and http://www.jissn.com/content/4/1/6  .

Mayo Clinic: Some individuals may experience gastrointestinal symptoms, including loss of appetite, stomach discomfort, diarrhea, or nausea.

JA:  Really?  And the double-blind, placebo-controlled trials that show this are published where exactly?  Now it is entirely possible that there are those who have idiosyncratic responses to creatine ingestion.  Is it within the realm of possibilities that some may experience GI distress?  Of course.  But then again, folks get that eating nachos and cheese, hot dogs, or white bread too. 

Mayo Clinic: Creatine may cause muscle cramps or muscle breakdown, leading to muscle tears or discomfort.

JA: This is one is just sheer fabrication.  Wouldn’t the hundreds of peer-reviewed studies that examined the effects of creatine supplementation on exercise performance have already shown this?  According to a study published in the British Journal of Sports Medicine, “Recent reports now suggest that creatine may enhance performance in hot and/or humid conditions by maintaining haematocrit, aiding thermoregulation and reducing exercising heart rate and sweat rate. Creatine may also positively influence plasma volume during the onset of dehydration. Considering these new published findings, little evidence exists that creatine supplementation in the heat presents additional risk, and this should be taken into consideration as position statements and other related documents are published.”[5] Another study found that “the incidence of cramping or injury in Division IA football players was significantly lower or proportional for creatine users compared with nonusers.”[6]  For the Mayo Clinic to post this on their website is at best irresponsible and at worst, just plain moronic.

Mayo Clinic: Strains and sprains have been reported due to enthusiastic increases in workout regimens once starting creatine. Weight gain and increased body mass may occur. Heat intolerance, fever, dehydration, reduced blood volume, or electrolyte imbalances (and resulting seizures) may occur.

JA: What?  Really?  Did the author of this Mayo Clinic piece fall asleep during ‘Science 101?’ Again as stated in the previous answer: “Recent reports now suggest that creatine may enhance performance in hot and/or humid conditions by maintaining haematocrit, aiding thermoregulation and reducing exercising heart rate and sweat rate. Creatine may also positively influence plasma volume during the onset of dehydration. Considering these new published findings, little evidence exists that creatine supplementation in the heat presents additional risk, and this should be taken into consideration as position statements and other related documents are published.”[5] Another study found that “the incidence of cramping or injury in Division IA football players was significantly lower or proportional for creatine users compared with nonusers.”[6]  I feel like a broken record at times (yes, that dates me huh?). 

Here’s another excerpt from a study:  “The incidence of cramping (37/96, 39%), heat/dehydration (8/28, 36%), muscle tightness (18/42, 43%), muscle pulls/strains (25/51, 49%), non-contact joint injuries (44/132, 33%), contact injuries (39/104, 44%), illness (12/27, 44%), number of missed practices due to injury (19/41, 46%), players lost for the season (3/8, 38%), and total injuries/missed practices (205/529, 39%) were generally lower or proportional to the creatine use rate among players. Creatine supplementation does not appear to increase the incidence of injury or cramping in Division IA college football players.”[7]  Hey Mayo Clinic, did you bother to read any of this? 

Mayo Clinic: Long-term administration of large quantities of creatine is reported to increase the production of formaldehyde, which may potentially cause serious unwanted side effects.

JA: One study from Medicine and Science in Sports and Exercise states: Low-dose creatine combined with protein supplementation increases lean tissue mass and… reduces muscle protein degradation and bone resorption without increasing formaldehyde production.[8]  A publication in the journal ‘Amino Acids’ states: “Even if there is a slight increase (within the normal range) of urinary methylamine and formaldehyde excretion after a heavy load of creatine (20 g/day) this is without effect on kidney function. The search for the excretion of heterocyclic amines remains a future task to definitively exclude the unproved allegation made by some national agencies. We advise that high-dose (>3-5 g/day) creatine supplementation should not be used by individuals with pre-existing renal disease or those with a potential risk for renal dysfunction (diabetes, hypertension, reduced glomerular filtration rate). A pre-supplementation investigation of kidney function might be considered for reasons of safety, but in normal healthy subjects appears unnecessary.”  Thus, if you are a normal healthy exercising individual (and that pretty much describes the demo of those who consume creatine), then you are perfectly okay taking it.

Mayo Clinic: Creatine may increase the risk of compartment syndrome of the lower leg, a condition characterized by pain in the lower leg associated with inflammation and ischemia (diminished blood flow), which is a potential surgical emergency.

JA: “A 7-day loading dose of CrM increased anterior compartment pressures after dehydration and immediately after the heat tolerance tests, but the changes did not induce symptoms and the pressure changes were transient.”[9]  Is it possible that in rare instances, creatine supplementation might increase the risk of compartment syndrome?  Well, in the realm of possibilities, anything is possible.  And you might get struck by lightning and bitten by a shark too.

Mayo Clinic: Reports of other side effects include thirst, mild headache, anxiety, irritability, aggression, nervousness, sleepiness, depression, abnormal heart rhythm, fainting or dizziness, blood clots in the legs (called deep vein thrombosis), seizure, or swollen limbs.

JA:  Depression?  With the millions of creatine users in North America alone, one would think you’d have the offices of clinical psychologists lined up with depressed patients.  Again, this is entirely taken out of context.  Here is an excerpt from the report in which this ‘depression’ is based:  “Eight unipolar and two bipolar patients with treatment-resistant depression were treated for four weeks with 3-5 g/day of creatine monohydrate in an open add-on design. Outcome measures were the Hamilton Depression Rating Scale, Hamilton Anxiety Scale, and Clinical Global Impression scores, recorded at baseline and at weeks 1, 2, 3 and 4. One patient improved considerably after one week and withdrew. Both bipolar patients developed hypomania/mania. For the remaining seven patients, all scale scores significantly improved. Adverse reactions were mild and transitory.  This small, preliminary, open study of creatine monohydrate suggests a beneficial effect of creatine augmentation in unipolar depression, but possible precipitation of a manic switch in bipolar depression.”  Did you read that?  They gave creatine to unipolar and bipolar patients!  Not exactly the demographic that walks into Vitamin Shoppe and buys creatine is it?   And this passes for ‘evidence’ that it may cause depression.  Now all the other nonsense listed by the Mayo Clinic is just that, nonsense.  Again, sounding like a broken record; please read these papers which give you a broad overview of the creatine literature.[1, 4] 

The Moral of the Story

Be smart; don’t be lazy; look up the data.  And please don’t believe all the silly comments you hear from your friends or read on the internet.  If you have questions about any sports nutrition topic, then for chrissakes, go to the original source.  Read the science!

Remember, if you eat a lot of fish, you are eating a fair amount of creatine.  Last time I checked, fish was one of the healthiest foods to consume on the planet.  So for the naysayers, if you’re going to condemn creatine, you might as well put fish (and other meats) in that category. 

Nonetheless, the data supporting creatine’s safety and efficacy is as clear as the Montana sky.  Do yourself a favor.  Read the peer-reviewed science on creatine.  Don’t succumb to the Google-induced idiocy when you do searches like “creatine and poop frequency,” or “creatine and repetitive TiVo watching of The View.”  Yep, you can pretty much find anything on the web.  If you’re convinced creatine supplementation causes a third eye to pop out in the middle of your forehead, then there’s no hope for you.

I’ll end this story with a quote by Dalbo et al:  “Creatine is one of the most popular athletic supplements with sales surpassing 400 million dollars in 2004. Due to the popularity and efficacy of creatine supplementation over 200 studies have examined the effects of creatine on athletic performance. Despite the abundance of research suggesting the effectiveness and safety of creatine, a fallacy appears to exist among the general public, driven by media claims and anecdotal reports, that creatine supplementation can result in muscle cramps and dehydration. Although a number of published studies have refuted these claims, a recent position statement by the American College of Sports Medicine (ACSM) in 2000 advised individuals who are managing their weight and exercising intensely or in hot environments to avoid creatine supplementation. Recent reports now suggest that creatine may enhance performance in hot and/or humid conditions by maintaining haematocrit, aiding thermoregulation and reducing exercising heart rate and sweat rate. Creatine may also positively influence plasma volume during the onset of dehydration. Considering these new published findings, little evidence exists that creatine supplementation in the heat presents additional risk, and this should be taken into consideration as position statements and other related documents are published.[5]”

References

1.            Buford TW, Kreider RB, Stout JR, Greenwood M, Campbell B, Spano M, Ziegenfuss T, Lopez H, Landis J, Antonio J: International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int Soc Sports Nutr 2007, 4:6.

2.            Ferreira SC, Toledo AC, Hage M, Santos AB, Medeiros MC, Martins MA, Carvalho CR, Dolhnikoff M, Vieira RP: Creatine activates airway epithelium in asthma. Int J Sports Med 2010, 31:906-912.

3.            Vieira RP, Duarte AC, Claudino RC, Perini A, Santos AB, Moriya HT, Arantes-Costa FM, Martins MA, Carvalho CR, Dolhnikoff M: Creatine supplementation exacerbates allergic lung inflammation and airway remodeling in mice. Am J Respir Cell Mol Biol 2007, 37:660-667.

4.            Jager R, Purpura M, Shao A, Inoue T, Kreider RB: Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Amino Acids 2011, 40:1369-1383.

5.            Dalbo VJ, Roberts MD, Stout JR, Kerksick CM: Putting to rest the myth of creatine supplementation leading to muscle cramps and dehydration. Br J Sports Med 2008, 42:567-573.

6.            Greenwood M, Kreider RB, Greenwood L, Byars A: Cramping and Injury Incidence in Collegiate Football Players Are Reduced by Creatine Supplementation. J Athl Train 2003, 38:216-219.

7.            Greenwood M, Kreider RB, Melton C, Rasmussen C, Lancaster S, Cantler E, Milnor P, Almada A: Creatine supplementation during college football training does not increase the incidence of cramping or injury. Mol Cell Biochem 2003, 244:83-88.

8.            Candow DG, Little JP, Chilibeck PD, Abeysekara S, Zello GA, Kazachkov M, Cornish SM, Yu PH: Low-dose creatine combined with protein during resistance training in older men. Med Sci Sports Exerc 2008, 40:1645-1652.

9.            Hile AM, Anderson JM, Fiala KA, Stevenson JH, Casa DJ, Maresh CM: Creatine supplementation and anterior compartment pressure during exercise in the heat in dehydrated men. J Athl Train 2006, 41:30-35.

 

 

CLA Supplementation For Weight Management

By Ross Edgley, BSc Sports Science

Daily supplementation of Conjugated Linoleic Acid (CLA) may reduce body fat and favorably change body composition researchers at I-Shou University in China reveal.   The study led by Chih-Kun Huang, MD took 63 subjects and randomly assigned them to receive daily supplements of CLA (3.4 grams) or a placebo (salad oil) in a milk product for 12 weeks. Results showed that after 12 weeks of supplementation participants in the CLA group displayed average decreases in bodyweight of 0.7kg, BMI of 0.31 kg/m2, body fat mass of 0.58kg and fat percentage of 0.6%. Chih-Kun Huang said ‘to our knowledge this is the first randomized, double-blinded, placebo-controlled clinical trial to evaluate the effect of CLA on body fat composition and the results seem promising.’ Concluding ‘the consumption of milk supplemented with CLA (3.4 grams per day) significantly decreased the body weight, BMI, body fat mass, fat percentage, subcutaneous fat mass and the waist-to-hip ratio in subjects over just 12 weeks.’

But what exactly is conjugated linoleic acid and what are the benefits for athletes, bodybuilders or gym goers? Well it’s a naturally occurring fatty acid found mainly in cheese and beef however it’s only found in these foods in very low doses (no way near the 3.4 grams used in the study at I-Shou University previously mentioned). Furthermore similar promising results were found at Uppsala University in Sweden where they found supplementing 4.2 grams of CLA a day in healthy, young subjects resulted in a 3.8% decrease in body fat compared with individuals not taking the supplement.

Whilst it’s clear studies support the use of CLA to lower your body fat, experts still aren’t entirely clear as to the mechanism by which it works. It’s been theorized that it reduces your body fat in 3 ways: firstly research conducted at the University of País Vasco found that conjugated linoleic acid interferes with a substance in your body called lipoprotein lipase, which aside from various other roles in the body is mainly responsible for storing fat in the body. Furthermore Simón. E et al 2005 of the same study found that CLA actually helped the body use its existing fat for energy. Therefore studies show CLA not only inhibits the storing of fat it also enhances the burning of fat.

Thirdly, and perhaps most important for athletes, bodybuilders or those training for aesthetics, it was found CLA supplementation actually increased muscle mass as well as lowering body fat. This in turn increases your basal metabolic rate and the amount of calories you burn at rest. Scientists concluded therefore that CLA doesn’t actually make you lose weight (like thermogenics do) but rather it favorably changes your body composition (i.e. body fat to muscle ratio). This notion is further supported by the 1 year human study published in the American Journal of Clinical Nutrition that found CLA supplementation produced a 9% reduction in body fat and 2% increase in muscle mass.

So in summation, CLA supplementation may prove effective for athletes wanting to change their body composition (such as American Football players wanting to get rid of unwanted fat and develop a more powerful and ‘functional’ physique) but perhaps not so effective for athletes wanting to lower their weight such as boxers, martial artists or anyone athletes needing to make a weight cut. Regarding dosage, there seems to be different amounts that have proved effective in various studies ranging from 1.4 grams to 6.5 grams. The most common dosage seems to be 3 grams per day, so it may be advisable to start with this dosage and increase or decrease depending on how your body responds.

 

About the Author: Ross Edgley is a Sports Scientist with a BSc Degree in Sports Science from Loughborough University. Ross Edgley was a Strength and Conditioning Coach at The English Institute of Sport working alongside Britain’s Olympic Physicians, Nutritionists and S&C coaches and is currently fitness and nutrition advisor to a range of athletes and the UK’s biggest online sports nutrition company Myprotein.com.

 

References:

Mougios V, Matsakas A, Petridou A, Ring S, Sagredos A, Melissopoulou A,Tsigilis N, Nikolaidis M. Effect of supplementation with conjugated linoleic acid on human serum lipids and body fat. J NutrBiochem 2001;12:585-94

Blankson H, Stakkestad JA, Fagertun H,Thom E, Wadstein J, Gudmundsen O.Conjugated linoleic acid reduces body fat mass in overweight and obese humans. J.Nutr. 130:2943-2948 (2000).

Roche HM, Noone E, Nugent A, Gibney MJ. Conjugated linoleic acid: a novel therapeutic nutrient? Nutr. Res. Rev. 187 (2001).

Smedman A,Vessby B.Conjugated linoleic acid supplementation in humans – Metabolic effects. Lipids 36:773-781 (2001).

Lowery L.M., Appicelli P.A. and Lemon P.W.R. (1998). Conjugated linoleic acid enhances muscle size and strength gains in novice bodybuilders. Medicine and Science in Sports and Exercise, 30.182.

Kreider RB, Ferreira MP,Greenwood M, Wilson M, Almada AL. Effects of conjugated linoleic acid supplementation during resistance-training on body composition. Bone density, strength, and selected hematological markers. J Strength Cond Res 2002; 3:325-34.

Berven G, Bye A, Hals O, Blankson H, Fagertun H, Thom E,Wadstein J, Gudmundsen O. Safety of conjugated linoleic acid (CLA) in overweight or obese human volunteers. European J. Lipid Sci.Technol. 102:455;462 (2000).

Thom E,Wadstein J, Gudmundson O. Conjugated linoleic acid reduces body fat in healthy exercising humans. J Int Med Res 2001;29:392-6.

Kamphuis MMJW, Lejeune MPGM, Saris WHM, Westerterp-Plantinga MS. The effect of conjugated linoleic acid supplementation after weight loss on body weight regain, body composition, and resting metabolic rate in overweight subjects. Int J Obesity 2003; 27: 840-847.

Gaullier Jm, Hasle J,Hoye K., Kristiansen K., Berven G., Blankson H and Gudmonson O. Effects of CLA in moderate overweights during one year supplementation. 94th AOCS annual meeting and Expo, Kansas,May 2003

A. Zabala et al (2006) ‘Trans-10,cis-12 Conjugated linoleic acid inhibits lipoprotein lipase but increases the activity of lipogenic enzymes in adipose tissue from hamsters fed an atherogenic diet.’ Br J Nutr. 2006 Jun;95(6):1112-9.

 

 

 

 

7 LESSONS from BRUCE LEE (that’ll make YOU a better trainer)

by Nick Tumminello.

In addition to being a legendary martial artist, Bruce Lee was an inspiring philosopher and a passionate learner. In fact, Spike TV has been running an amazing documentary on Bruce Lee that’s a must watch!

I am BRUCE LEE. (click to watch video)

If you’re a Bruce Lee fan, you may have already realized that much of the philosophical basis for the Hybrid Strength Training & Conditioning concepts we use at Performance U are founded on principles we’ve have adapted from Bruce Lee.

I strongly believe the reason why we’ve been able to celebrate so much universal success with such a wide range of individuals we’ve worked with is because our Hybrid Fitness Training approach has evolved from this philosophical basis, which has empowered us with the ability to connect with our clients & students on a different level.

In this post I’m going to share with you 7 lessons we’ve learned from Bruce Lee that have made us better trainers, teachers, learners and lovers of life. And, I’m confident they’ll do the same for you. That is, if you have openness to embrace them, and the discipline put them into action?

My FAVORITE Bruce Lee Book!

The State of the Fitness Industry!

Everyday more training & conditioning information (most of it free through blogs, articles, Youtube, etc.) is handed to us on a silver platter. Yet, fitness professionals and exercise enthusiasts are growing more confused about what they should (and shouldn’t) do to optimize their programs. This really comes as no surprise with all the different training approaches, certifications, methods and tools (many of which conflict one another) being sold to us as the missing piece to our training puzzle.

An identity crisis has also come along with this confusion. In that, not only are we unsure of what to do, we are also unsure about how we should “label” ourselves to properly represent what we do, what we believe and the affiliations we hold.

Additionally, when we do find training concepts that strike a chord in us. And when we do decide on how to “label” ourselves – We become divided and continually frustrated with one another as we cross our arms, stand firm and engage in intellectual battle to prove OUR WAY, while trying to convince everyone else that folks who don’t agree with US “just don’t get it” or that they are simply “misinformed.”

The Solution to the Confusion & Conflict (and it isn’t training related)

We believe the ever growing amount of industry confusion & separation does not stem from a lack of technical information. We feel it stems from a lack of a philosophical outlook.

Put simply, when you change the way you look at things, things look differently to you.

The philosophies we’ve adopted from Bruce lee have helped us to see things differently and quite the noise that’s always surrounding us. They’ve empowered us with the ability to see through the confusion created by conflicting information and different opinions, helped us to avoid getting caught up in debating why we should or shouldn’t do this or that technique. And, given us a crystal clear view of who we are, what we do and why we do it.

It’s from this clear vision that we’re able to be the BEST at what we do, which is probably why you’re reading this blog to begin with

If you’re ready to become the best at what YOU do, establish a clear cut identity of who you are and how to cultivate what makes you unique and special. And, establish a solid philosophical base that doesn’t get you caught up with trying to “prove your way”, or allow you to become bogged down by conflicting information & industry noise – These 7 Lessons from Bruce Lee will make you a bullet-proof fitness philosopher!

7 Lessons from Bruce Lee (that will make you a better trainer)

These 7 lessons can really be applied to anything in life. But, since this is a fitness site, I’ll be relating Bruce Lee’s words of wisdom in regards to martial arts to our world of fitness training.

As you’ll see, the problems Bruce Lee faced in the martial arts world 30-40yrs ago are the very same issues we face today (as I mentioned above) in the fitness training & conditioning world.

In other words, we have a new industry that’s suffering from old problems, which Bruce Lee developed these brilliant philosophies to solve. And, he obviously did a great job. All we have to do is listen, learn and apply!

To help you better related to these Bruce Lee quotes – Whenever you see him use the term Martial Arts, substitute in Fitness Training instead.

Here’s a few more words to exchange that’ll make the following quotes more applicable to Fitness Training;

Fighting = Training (i.e working out)

Fighting Styles = Training Styles

Opponent = Client

Instructor = Trainer or Coach

Jeet-Kune-Do = Hybrid Training

Lesson #1 – ALL Styles & Systems are limited! Use a SYSTEMLESS training system and have NO Style as your Style.

“To reach the masses, some sort of big organization (whether) domestic and foreign branch affiliation, is not necessary. To reach the growing number of students, some sort of pre-conformed set must be established as standards for the branch to follow. As a result all members will be conditioned according to the prescribed system. Many will probably end up as a prisoner of a systematized drill. Classical methods like these, which I consider a form of paralysis, only solidify and constrain what was once fluid. Their practitioners are merely blindly rehearsing routines and stunts that will lead nowhere.

“Styles tend to not only separate people because they have their own doctrines and then the doctrine became the gospel truth that you cannot change. But if you do not have a style, if you just say: Well, here I am as a human being, how can I express myself totally and completely? Now, that way you won’t create a style, because style is a crystallization. That way, it’s a process of continuing growth. “

“Many styles claim totality. They say that they can cope with all types of attacks (i.e. training situation); that their structures cover all the possibilities. If this is true, then how did all the different styles come about? “

“Take no thought of who is right or wrong or who is better than. Be not for or against.“

“The highest technique is to have no technique. In sparring (i.e. Training) there’s no exact path or method, but instead a perceptive, pliable, choice-less awareness. ”

Lesson #2 – Hybrid Training isn’t a specific style or system. It’s a concept!

“I have not invented a “new style,” composite, modified or otherwise that is set within distinct form as apart from “this” method or “that” method. On the contrary, I hope to free my followers from clinging to styles, patterns, or molds. Remember that Jeet Kune Do is merely a name used, a mirror in which to see “ourselves”. . . Jeet Kune Do (i.e. Hybrid Training) is not an organized institution that one can be a member of.”

“A Jeet Kune Do man who says Jeet Kune Do is exclusively Jeet Kune Do is simply not with it. He is still hung up on his self-closing resistance, in this case anchored down to reactionary pattern, and naturally is still bound by another modified pattern and can move within its limits. He has not digested the simple fact that truth exists outside all molds; pattern and awareness is never exclusive.

“Again let me remind you Jeet Kune Do (i.e. Hybrid Training) is just a name used, a boat to get one across, and once across it is to be discarded and not to be carried on one’s back.”

Lesson #3- The BEST trainers & coaches are observant, adaptive and responsive to the uniqueness of each client.

“A good teacher can never be fixed in a routine… each moment requires a sensitive mind that is constantly changing and constantly adapting.”

“A teacher must never impose this student to fit his favorite pattern; a good teacher functions as a pointer, exposing his student’s vulnerability (and) causing him to explore both internally and finally integrating himself with his being.”

“A martial artist (i.e. trainer or coach) who drills exclusively to a set pattern of combat is losing his freedom. He is actually becoming a slave to a choice pattern and feels that the pattern is the real thing. It leads to stagnation because the way of combat (i.e. training) is never based on personal choice and fancies, but constantly changes from moment to moment, and the disappointed combatant will soon find out that his ‘choice routine’ lacks pliability. There must be a ‘being’ instead of a ‘doing’ in training”

“If nothing within you stays rigid, outward things will disclose themselves.”

“My technique is a result of your technique; my movement is a result of your movement. One should not respond to circumstance with artificial and “wooden” prearrangement. Your action should be like the immediacy of a shadow adapting to its moving object.”

Lesson #4 – Less is always more! And, the simplest, most direct way is the right way!

“Don’t indulge in any unnecessary, sophisticated moves”

“In JKD (i.e. Hybrid Training), one does not accumulate but eliminate. It is not daily increase but daily decrease. The height of cultivation always runs to simplicity. In building a statue, a sculptor doesn’t keep adding clay to his subject. Actually, he keeps chiselling away at the inessentials until the truth of its creation is revealed without obstructions. Thus, contrary to other styles, being wise in Jeet Kune-Do (i.e. Hybrid Training) doesn’t mean adding more; it means to minimize, in other words to hack away the unessential. It is not daily increase but daily decrease; hack away the unessential.“

“The easy way is also the right way. Efficiency in sparring and fighting (i.e. training) is not a matter of correct classical, traditional form. Efficiency is anything that scores. “

 

Lesson #5 – Good at Exercising doesn’t mean good at sports!

“You can’t learn to swim on land”

“Let me give you a bit of warning: just because you get very good at your training it should not go to your head that you are an expert. Remember, actual sparring is the ultimate, and the training is, only a means toward this.”

Lesson #6 – Human movement can be taught, but it CAN’T be standardized.

“I believe that the only way to teach anyone proper self-defence (i.e. Functional Movement Patterns) is to approach each individual personally. Each one of us is different and each one of us should be taught the correct form. By correct form I mean the most useful techniques the person is inclined toward. Find his ability and then develop these techniques. I don’t think it is important whether a side kick is performed with the heel higher than the toes, as long as the fundamental principle is not violated. Most classical martial arts (i.e. fitness training) are a mere imitative repetition – a product – and individuality is lost.”

Lesson #7 – Don’t turn your education into imitation. Be YOURSELF!

“I’m not in this world to live up to your expectations and you‘re not in this world to live up to mine”

“Knowledge in martial arts (i.e. training) actually means self-knowledge“

In Conclusion…

I’ll leave you with this fake Grave Stone Bruce Lee had made to put on his desk as a powerful daily reminder.

 

Fish Oil for Muscle Growth

fish-oilby Monica Mollica

Most supplements are used for one specific outcome, for example fat loss, muscle growth or general health promotion. However, there are a few exceptions. Fish oil is one of them.

We all know about the cardiovascular health benefits of fish oil, and in a previous article I covered the fat loss effect of fish oil. Now let’s take a look at the potential application of fish oil for those of us who are interested in muscle growth…

Anti-catabolic effects of fish oil

Muscle protein undergoes a continuous process of synthesis (anabolism) and degradation (catabolism). In a healthy state, the anabolic and catabolic processes are balanced to maintain stability of or even increase muscle mass (as is observed with resistance training combined with proper nutrition).

Catabolism of muscle tissue is common in both clinical states (for example diabetes, renal failure, trauma and cancer) and during diet-induced weight loss and other stress conditions 1-6. During these catabolic states, muscle protein degradation exceeds muscle protein synthesis, which results in muscle loss and weakness.

Muscle protein catabolism is primarily caused by the ubiquitin-proteasome system 36-11. It is here fish oil enters the picture, since its fatty acid EPA significantly decreases the activity of the muscle protein catabolic (ubiquitin-proteasome) system 24512-16.

Another mechanism by which fish oil exerts its anti-catabolic effect is by reducing cortisol levels 1718. As we all know, cortisol breaks down muscle tissue 19 and has a host of other detrimental effects when present at chronically elevated levels (which is a topic in its own right), so this is a beneficial effect of fish oil beyond anti-catabolism.

Anabolic effects of fish oilfishoil5

What makes fish oil especially interesting is that it seems to promote muscle growth by not only inhibiting muscle catabolism, but also by stimulating muscle anabolism. Recent studies showed that supplementing for 8 weeks with 4 g per day of fish oil concentrate providing a daily dose of 1.86 g EPA and 1.5 g DHA, significantly increases the anabolic response of muscle protein synthesis to amino acids and insulin 20. The augmented anabolic response to amino acids and insulin was shown to be due to an increased activation of the mTOR/p70S6K signalling pathway, which is considered an integral control point for muscle protein anabolism 21 and muscle cell growth 22-25.

Other mechanisms probably contribute as well. The same study showed that the fish oil supplementation in  25-45 year old healthy subjects doubled the proportion of EPA, DPA (another less talked about omega-3 fatty acid) and DHA in muscle cell membranes, at the expense of omega-6 fatty acids and mono-unsaturated fatty acids, with no change in saturated fatty acid) concentrations 20. Thus, it is also possible that fish oil supplementation influences anabolic signalling cascades by affecting membrane lipid composition and/or fluidity 26-29.

Are you older than 45 yr? Don’t fret, you will still benefit from the muscle anabolic effects of fish oil. The same research team conducted another study, using an identical research protocol (1.86 g EPA and 1.5 g DHA for 8 weeks), in healthy elderly subjects over 65 years (mean age 71 years). The results were the same as in the younger subjects; the fish oil supplementation significantly increased the muscle protein synthetic response to amino acids and insulin 30. Thus, fish oil seems to attenuate the anabolic resistance associated with old age 31-33. The researchers were so impressed with the response that they concluded fish oil can be useful for both prevention and treatment of sarcopenia 30.

In both of these studies, muscle mass was not measured because the interventions only lasted for 8 weeks. However, taking into consideration that changes in muscle protein metabolism precede corresponding changes in muscle mass 34-36, these results are promising. It is going to be interesting to see longer term studies that measure actual fish oil induced gains in muscle mass, and also how the anabolic response to fish oil interacts with resistance training.

Wrap up

Whether you’re looking to build muscle or prevent loss of muscle during a diet, evidence supports the addition of fish oil to your supplement regimen. Fish oil, and especially EPA, not only counteracts the detrimental loss of muscle mass that we see in stressful and catabolic states, but also boosts the anabolic response to nutritional stimuli in healthy muscle from both young, middle-age and older adults. Thus, it beneficially affects both the catabolic and anabolic sides of the muscle protein balance equation.

The studies to date used a fish oil dose corresponding to 1.86 g EPA and 1.5 g DHA (which can be considered to be a medium high dose). We don’t know yet if a higher or lower dose would have a greater/smaller effect, but this dose is a good guideline to start with.

References:

1. Bailey JL, Wang X, Price SR. The balance between glucocorticoids and insulin regulates muscle proteolysis via the ubiquitin-proteasome pathway. Miner Electrolyte Metab 1999;25(4-6):220-3.

2. Ross JA, Moses AG, Fearon KC. The anti-catabolic effects of n-3 fatty acids. Current opinion in clinical nutrition and metabolic care 1999;2(3):219-26.

3. Ventadour S, Attaix D. Mechanisms of skeletal muscle atrophy. Curr Opin Rheumatol 2006;18(6):631-5.

4. Whitehouse AS, Smith HJ, Drake JL, Tisdale MJ. Mechanism of attenuation of skeletal muscle protein catabolism in cancer cachexia by eicosapentaenoic acid. Cancer Res 2001;61(9):3604-9.

5. Whitehouse AS, Tisdale MJ. Downregulation of ubiquitin-dependent proteolysis by eicosapentaenoic acid in acute starvation. Biochemical and biophysical research communications 2001;285(3):598-602.

6. Wing SS, Goldberg AL. Glucocorticoids activate the ATP-ubiquitin-dependent proteolytic system in skeletal muscle during fasting. The American journal of physiology 1993;264(4 Pt 1):E668-76.

7. Attaix D, Aurousseau E, Combaret L, Kee A, Larbaud D, Ralliere C, et al. Ubiquitin-proteasome-dependent proteolysis in skeletal muscle. Reprod Nutr Dev 1998;38(2):153-65.

8. Attaix D, Ventadour S, Codran A, Bechet D, Taillandier D, Combaret L. The ubiquitin-proteasome system and skeletal muscle wasting. Essays Biochem 2005;41:173-86.

9. Jagoe RT, Goldberg AL. What do we really know about the ubiquitin-proteasome pathway in muscle atrophy? Current opinion in clinical nutrition and metabolic care 2001;4(3):183-90.

10. Mitch WE, Goldberg AL. Mechanisms of muscle wasting. The role of the ubiquitin-proteasome pathway. The New England journal of medicine 1996;335(25):1897-905.

11. Tisdale MJ. The ubiquitin-proteasome pathway as a therapeutic target for muscle wasting. J Support Oncol 2005;3(3):209-17.

12. Fearon KC, Von Meyenfeldt MF, Moses AG, Van Geenen R, Roy A, Gouma DJ, et al. Effect of a protein and energy dense N-3 fatty acid enriched oral supplement on loss of weight and lean tissue in cancer cachexia: a randomised double blind trial. Gut 2003;52(10):1479-86.

13. Smith HJ, Greenberg NA, Tisdale MJ. Effect of eicosapentaenoic acid, protein and amino acids on protein synthesis and degradation in skeletal muscle of cachectic mice. British journal of cancer 2004;91(2):408-12.

14. Smith HJ, Khal J, Tisdale MJ. Downregulation of ubiquitin-dependent protein degradation in murine myotubes during hyperthermia by eicosapentaenoic acid. Biochemical and biophysical research communications 2005;332(1):83-8.

15. Smith HJ, Lorite MJ, Tisdale MJ. Effect of a cancer cachectic factor on protein synthesis/degradation in murine C2C12 myoblasts: modulation by eicosapentaenoic acid. Cancer Res 1999;59(21):5507-13.

16. Smith HJ, Tisdale MJ. Induction of apoptosis by a cachectic-factor in murine myotubes and inhibition by eicosapentaenoic acid. Apoptosis 2003;8(2):161-9.

17. Delarue J, Matzinger O, Binnert C, Schneiter P, Chiolero R, Tappy L. Fish oil prevents the adrenal activation elicited by mental stress in healthy men. Diabetes & metabolism 2003;29(3):289-95.

18. Noreen EE, Sass MJ, Crowe ML, Pabon VA, Brandauer J, Averill LK. Effects of supplemental fish oil on resting metabolic rate, body composition, and salivary cortisol in healthy adults. Journal of the International Society of Sports Nutrition 2010;7:31.

19. Rooyackers OE, Nair KS. Hormonal regulation of human muscle protein metabolism. Annual review of nutrition 1997;17:457-85.

20. Smith GI, Atherton P, Reeds DN, Mohammed BS, Rankin D, Rennie MJ, et al. Omega-3 polyunsaturated fatty acids augment the muscle protein anabolic response to hyperinsulinaemia-hyperaminoacidaemia in healthy young and middle-aged men and women. Clin Sci (Lond) 2011;121(6):267-78.

21. Drummond MJ, Fry CS, Glynn EL, Dreyer HC, Dhanani S, Timmerman KL, et al. Rapamycin administration in humans blocks the contraction-induced increase in skeletal muscle protein synthesis. The Journal of physiology 2009;587(Pt 7):1535-46.

22. Bodine SC, Stitt TN, Gonzalez M, Kline WO, Stover GL, Bauerlein R, et al. Akt/mTOR pathway is a crucial regulator of skeletal muscle hypertrophy and can prevent muscle atrophy in vivo. Nature cell biology 2001;3(11):1014-9.

23. Rommel C, Bodine SC, Clarke BA, Rossman R, Nunez L, Stitt TN, et al. Mediation of IGF-1-induced skeletal myotube hypertrophy by PI(3)K/Akt/mTOR and PI(3)K/Akt/GSK3 pathways. Nature cell biology 2001;3(11):1009-13.

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About the Author

Monica Mollica

Health Journalist, Nutrition / Diet Consultant & Personal Trainer

BSc and MSc in Nutrition from the University of Stockholm

ISSA Certified Personal Trainer

Website:   www.trainergize.com

Email:   monica@trainergize.com

 

 

The Best Damn Protein Book Ever!

Dietary supplement companies and the food industry spend millions to reach resistance trainers—often with exaggerated 51Uiq-KGCNL._SY344_BO1,204,203,200_marketing messages—while health practitioners continue to counsel athletes that their interest in protein is misguided and even dangerous. There appears to be a disconnect between scientists and almost everyone else in sports nutrition. With so much conflicting information, it’s difficult to know who to believe. With contributions from the world’s foremost experts, Dietary Protein and Resistance Exercise delivers the uncut scientific truth about the role of dietary protein in the well-being of athletes.

Updating and clarifying the issues surrounding purposeful protein intake and resistance trainers, this volume:

  • Reviews the science-related history of protein and its consumption among strength athletes
  • Analyzes the mechanisms behind what proteins do in muscle cells
  • Describes protein’s effect on performance, recovery, and body composition
  • Explores various populations that actively employ resistance training and dietary protein
  • Discusses timing, type, and safety data regarding liberal protein diets and related supplements
  • Includes sidebars, practical examples, and case studies—translating the science into a practical understanding of various protein-related topics

Separating fact from fiction and providing the hard science behind the numbers, this volume demonstrates how changes in dietary protein intake may lead to measurable improvements in body composition, energy levels, and athletic performance.

Save 20% + Free Shipping when you order directly from CRC Press:  Discount Code 888FX at checkout.

http://www.crcpress.com/product/isbn/9781439844564

Table of Contents

Chapter 1 Dietary Protein and Strength Exercise: Historical Perspectives

Peter W. R. Lemon

Chapter 2 Protein Metabolism: Synthesis and Breakdown on a Cellular Level

Layne E. Norton, Gabriel J. Wilson, and Jacob M. Wilson

Chapter 3 The Safety Debate Regarding Dietary Protein in Strength Athletes

Lonnie M. Lowery

Chapter 4 Dietary Protein Efficacy: Dose and Peri-Exercise Timing

Joshua Cotter and David Barr

Chapter 5 Dietary Protein Efficacy: Dietary Protein Types

Bill Campbell

Chapter 6 Weight Control with Dietary Protein

Ronald Mendel

Chapter 7 Protein, Resistance Training, and Women

Dawn Anderson and Christin Dietz-Seher

Chapter 8 Protein’s Effects on Rehabilitation and the Sarcopenia of Aging

Troy Smurawa

Chapter 9 Nitrogenous Compounds and Supplements

Jamie Landis, Tim N. Ziegenfuss, and Hector L. Lopez

Chapter 10 Case Studies and Sports Application

Michael T. Nelson, Jonathan N. Mike, and David Barr

Editor BIOs

Lonnie M. Lowery, PhD, RD, is a professor of nutrition and exercise physiology of 11 years, currently at Winona State University, and president of Nutrition, Exercise and Wellness Associates Ltd. With formal training in both exercise physiology and nutrition he has published in academic and research settings on various sports nutrition topics such as dietary proteins, fats, antioxidants, dietary supplements, and overtraining. Dr. Lowery has also served as an educational, scientific, and product development consultant for a number of large dietary supplement companies such as Met Rx, Bodyonics-Pinnacle, and Biotest Laboratories. As an award-winning mentor and educator, he has written hundreds of lay articles for the strength and fitness communities and co-hosts www.IronRadio.org, a free educational and consumer advocacy podcast on iTunes.

Jose Antonio, PhD, is the chief executive officer and cofounder of the International Society of Sports Nutrition (www.theissn.org); furthermore, he is a Fellow of the American College of Sports Medicine and National Strength and Conditioning Association (NSCA). He was the 2005 recipient of the NSCA Research Achievement Award and the 2009 NSCA Educator of the Year.  Dr. Antonio is the editor-in-chief of Sports Nutrition Insider, and Inside Fitness magazine, and has contributed to Ironman, Muscular Development, Muscle and Fitness, and Fitness Rx Men/Women. He is an assistant professor at Nova Southeastern University in Fort Lauderdale, Florida.