Author Archives: Jose Antonio

CrossFit – My Fiddy Cents

By Jose Antonio PhD FISSN.   I’ve been asked so much about CrossFit that I figured I’d share my fiddy cents worth.  Now 50Centmind you, naysayers have suggested to me that “if you haven’t tried CrossFit, then you shouldn’t criticize it.”  Huh?  So let me use that sterling logic.  If I can’t run a 9.9 sec 100 meter dash, then I can’t comment on sprinting.  If I haven’t actually finished a marathon in 2 hr 30 min or less, then I can’t comment on that either.  So only those who climb Mt Everest have an understanding of altitude physiology? And if you want to compete in the Iditarod Trail Sled Dog Race, then I guess only dogs can comment on that.  Those pre-conceived notions make about as much sense as fighting Mike Tyson with two arms tied behind your back. Iditarod_Ceremonial_start,_Mitch_Seaveys_team

News Flash: if you understand the underlying physiology and biochemistry of any exercise or sport (i.e., overload, specificity, progression, etc), then you should be able to provide sound and evidence-based advice.  It’s called SCIENCE.

Moving on.

What is there to love or perhaps not love about CrossFit?

I do like the fact that folks who do CrossFit love it. It has rekindled a passion to exercise and to look forward to the next workout or WOD.  I mean they just can’t wait to see the WOD of the day! That’s the kind of excitement that you might see when a Parisian runway model looks forward to her dinner of bread sticks and cheese.  So any reason to get your fat butt off the couch and move a little is a good thing.  Heck, some people love yoga; downward dog to your heart’s content; some love climbing mountains even though folks DIE each year attempting to climb Mt Everest. Me. I’d rather be outside and on the water. So what’s the deal with CrossFit?  Here’s some data.  It does improve various parameters of fitness.

Scientists studied the effects of a Crossfit-based high intensity power training (HIPT) program on aerobic fitness and body composition. They took healthy men (23 subjects) and women (20 subjects) spanning all levels of aerobic fitness and body composition and had them do 10 weeks of HIPT.  Their workouts consisted of lifts such as the squat, deadlift, clean, snatch, and overhead press which were performed as quickly as possible. Additionally, this program included skill work for the improvement of traditional Olympic lifts and selected gymnastic exercises. After ten weeks of training, they showed significant gains in maximal oxygen uptake in both men and women.   Also, % body fat dropped in both men (before: 22.2%, after: 18.0%) and women (before: 26.6%, after: 23.2%).  These science eggheads concluded that “our data shows that HIPT significantly improves VO2max and body composition in subjects of both genders (sexes) across all levels of fitness (Smith, Sommer, Starkoff, & Devor, 2013).

Moral of that story:  If you train like this for 10 weeks, you’ll lose fat, gain LBM and get in better aerobic shape. Nothing new there. Crossfit gamesHowever, the ‘problem’ with CrossFit (and I am using the classic definition of it) is that there is no conceptual framework for program design, progression, or specificity (i.e. motor unit recruitment or energy systems).  Folks who claim that CrossFit is the best way to get in ‘shape’ have no idea what that means.  There is no such thing as getting in ‘shape.’ Being in shape for what?  Running a 10k in 30 minutes or less?  Competitive powerlifting? Bodybuilding? Playing lacrosse? Running a 4.4 sec 40-yd dash?  Hitting a baseball? Playing shortstop?  A pitcher?  A goalie in hockey?  Doing the high jump, triple jump, or long jump?

Any first year exercise science college major understands the underlying principle of ‘specificity’ such that training must be tailored to the goals of the athlete or individual.  CrossFit is what I call the REG – random exercise generator.  For instance, a cursory look at a CrossFit website had the following WOD (workout of the day).

Three rounds of time of:

  • Run 200 meters
  • 100 meter walking lunge
  • 50 squats

Another had the following.  Three rounds for time of:

  • 30 Wall ball shots, 20 pound ball
  • 75 pound Sumo deadlift high-pull, 30 reps
  • 30 Box jump, 20″ box
  • 75 pound Push press, 30 reps
  • Row 30 calories
  • 30 Push-ups
  • Body weight Back squat, 10 reps

If you’re wondering WTH, then go to the head of the class.  These workouts make absolutely no sense if your goal is to train for a specific athletic event.    It would be like asking a sumo wrestler for weight loss advice.  Also, you should know that the primary energy system used in CrossFit based workouts is fast glycolysis or the lactic acid system.  Much of how CrossFit is implemented is just a variation of interval training (which some call HIIT).  Interval training is NOT NEW.  You can go back 70 years ago and find that famed distance runner, Emil Zatopek, was one of the first to utilize the interval training method.  Whether it involves sprint repeats on a track or doing a series of weight-training (or in CrossFit’s case, Olympic-style lifts) exercises with little rest period, it is still a form of interval training.  Funny how folks think CrossFit is a new way of training.

quote-why-should-i-practice-running-slow-i-already-know-how-to-run-slow-i-want-to-learn-to-run-fast-emil-zatopek-204223

Now just because I beat up on the conceptual framework (or actually lack thereof) of CrossFit doesn’t mean you should quit if that’s what you like to do.  Exercising is a laudable activity regardless of the reason.  If love CrossFit, stick to it. If you like doing triathlons, by all means enjoy it.  If you like lifting weights, have a frickin’ party.  However, don’t be fooled into thinking that CrossFit is best way to train for everyone.  Any program that claims to be the best for everyone is basically the best for no one.  Unless you incorporate principles of overload, progression and specificity properly and correctly, then all you have is the REG – random exercise generator.  If you want to improve your general overall fitness, choose CrossFit. On the other hand, if you want to excel in an actual competitive sport (e.g., powerlifting, track and field, baseball, softball, combat sports, football, lacrosse, hockey, badminton, volleyball, swimming, triathlons, distance running, tennis, squash, racketball, x-country skiiing, downhill skiiing, canoeing, kayaking, stand-up paddling, the decathlon, golf, gymnastics, mountain biking, rugby, sailing, table tennis etc.), then I’d suggest you work with a qualified strength and conditioning professional who knows the basic principles of exercise training.

Reference

Smith, M. M., Sommer, A. J., Starkoff, B. E., & Devor, S. T. (2013). Crossfit-based high intensity power training improves maximal aerobic fitness and body composition. J Strength Cond Res. doi: 10.1519/JSC.0b013e318289e59f

 

 

Good to the Last Drop

by Jose Antonio PhD FISSN FNSCA.  There’s some silly shit (albeit funny) you can find on coffee cartoonFacebook.  One of the more common themes are health-conscious individuals who are going on their latest ‘detox’ kick.  Now this article isn’t going to beat the proverbial crap out of ‘detoxing’ (even though there’s plenty to beat up on).  Hint:  it’s why we have a liver and kidneys.  What’s funny/ironic/inane/vapid (you get my drift) is that for many of these individuals, they will stop drinking coffee because as we all know, coffee is bad bad bad; you know, that whole detox thing.  To show you how I feel about that, I quote Ebenezer Scrooge (“A Christmas Carol”): Bah Humbug.

Now how do I know refraining from coffee is absurd, particularly from the standpoint of health?  Or to rephrase, how would YOU come up with reasonable and well-thought out conclusions regarding coffee or anything nutrition-related thing for that matter?  Voodoo?  The Magic of David Copperfield?  Witchcraft?  Bro-Science? Schmo-Science? My-Momma-Told-Me-So? Because you saw it on Pinterest?

If you answered yes to any of the above, you’re a complete moron.  If the folks who ‘detoxed’ by not drinking coffee bothered to get at least semi-educated on the science of coffee, then perhaps they wouldn’t be hoodwinked by the nonsense that pervades the internet.  Yes, there is a plethora of science to show that coffee drinking is pretty damn good for you.caffeine

Now before you think I make this stuff up, here’s some food for thought.  Or better yet, facts to chew on.  It’s in bullet point form for those of you with the attention span of a mosquito.

  1. Both caffeine (5 mg/kg/BW) and coffee (5 mg/kg/BW) consumed 1 h prior to exercise can improve endurance exercise performance.(1)
  2. Coffee treatment attenuated the decrease in the muscle weight and grip strength, increased the regenerating capacity of injured muscles, and decreased the serum pro-inflammatory mediator levels compared to controls.(2)
  3. Coffee treatment had a beneficial effect on age-related sarcopenia.(2)
  4. Increasing coffee consumption over a 4 year period is associated with a lower risk of type 2 diabetes, while decreasing coffee consumption is associated with a higher risk of type 2 diabetes in subsequent years.(3)
  5. Coffee consumption may be protective against periodontal bone loss in adult men.(4)
  6. Coffee consumption is associated with a reduced risk of total mortality.(5)
  7. Daily coffee consumption may reduce the risk of gastric cancer in high-risk populations, especially among women.(6)
  8. In patients with chronic liver disease, daily coffee consumption should be encouraged.(7)
  9. Coffee consumption has been associated with a lower risk of type 2 diabetes.(8)
  10. This study does not support the idea that coffee is a risk factor for impaired bone health in Korean premenopausal women.(9)
  11. Both caffeinated and decaffeinated coffee may be protective against deterioration of glucose tolerance.(10)
  12. We found no statistically significant association between coffee consumption and the risk of overall, advanced, or fatal prostate cancer.(11)
  13. In this large prospective study, caffeinated coffee intake was inversely associated with oral/pharyngeal cancer mortality.(12)
  14. Coffee may reduce both motor and cognitive deficits in aging.(13)
  15. These results from three large cohorts support an association between caffeine consumption and lower risk of suicide.(14)

Take Home Message – The question that YOU need to ask yourself is this.  What is the compelling reason to NOT consume coffee?  Okay, to some it tastes like mud. But hey, put some cream and sugar in it, and that’ll make it dance on your taste buds.  Or the other reason might be this: “I really don’t want to be healthier.”  I’ve heard sillier things.caffeinated_cities_small

Can you drink too much?  Well of course you can.  There are rare cases of folks overdosing on caffeine (not coffee).  But just to give you an example of how difficult it is to overdose on caffeine, here are some numbers for you.

  • One guy ingested 24 grams in a suicide attempt; he suffered complications of severe rhabdomyolysis and acute renal failure requiring subsequent hemodialysis.(15)
  • Another guy died after consuming 12 grams.(16)
  • A woman went into cardiac arrest after a 10 gram dose.(17)

Now if we stick to the 10 gram dose as being ‘too much,’ heck that’s equal to 100 cups of coffee!  Even the most maniacal coffee addicts that I know of aren’t that crazy!

Bottom line:  drink coffee.  It does the body good.

References

1.            Hodgson AB, Randell RK, Jeukendrup AE. The metabolic and performance effects of caffeine compared to coffee during endurance exercise. PLoS One 2013;8(4):e59561.

2.            Guo Y, Niu K, Okazaki T, Wu H, Yoshikawa T, Ohrui T, et al. Coffee treatment prevents the progression of sarcopenia in aged mice in vivo and in vitro. Exp Gerontol 2014;50:1-8.

3.            Bhupathiraju SN, Pan A, Manson JE, Willett WC, van Dam RM, Hu FB. Changes in coffee intake and subsequent risk of type 2 diabetes: three large cohorts of US men and women. Diabetologia 2014.

4.            Ng N, Kaye EK, Garcia RI. Coffee Consumption and Periodontal Disease in Men. J Periodontol 2013.

5.            Je Y, Giovannucci E. Coffee consumption and total mortality: a meta-analysis of twenty prospective cohort studies. Br J Nutr 2014;111(7):1162-73.

6.            Ainslie-Waldman CE, Koh WP, Jin A, Yeoh KG, Zhu F, Wang R, et al. Coffee intake and gastric cancer risk: the singapore chinese health study. Cancer Epidemiol Biomarkers Prev 2014;23(4):638-47.

7.            Saab S, Mallam D, Cox GA, 2nd, Tong MJ. Impact of coffee on liver diseases: a systematic review. Liver Int 2014;34(4):495-504.

8.            Natella F, Scaccini C. Role of coffee in modulation of diabetes risk. Nutr Rev 2012;70(4):207-17.

9.            Choi EJ, Kim KH, Koh YJ, Lee JS, Lee DR, Park SM. Coffee consumption and bone mineral density in korean premenopausal women. Korean J Fam Med 2014;35(1):11-8.

10.         Ohnaka K, Ikeda M, Maki T, Okada T, Shimazoe T, Adachi M, et al. Effects of 16-week consumption of caffeinated and decaffeinated instant coffee on glucose metabolism in a randomized controlled trial. J Nutr Metab 2012;2012:207426.

11.         Bosire C, Stampfer MJ, Subar AF, Wilson KM, Park Y, Sinha R. Coffee consumption and the risk of overall and fatal prostate cancer in the NIH-AARP Diet and Health Study. Cancer Causes Control 2013;24(8):1527-34.

12.         Hildebrand JS, Patel AV, McCullough ML, Gaudet MM, Chen AY, Hayes RB, et al. Coffee, tea, and fatal oral/pharyngeal cancer in a large prospective US cohort. Am J Epidemiol 2013;177(1):50-8.

13.         Shukitt-Hale B, Miller MG, Chu YF, Lyle BJ, Joseph JA. Coffee, but not caffeine, has positive effects on cognition and psychomotor behavior in aging. Age (Dordr) 2013;35(6):2183-92.

14.         Lucas M, O’Reilly EJ, Pan A, Mirzaei F, Willett WC, Okereke OI, et al. Coffee, caffeine, and risk of completed suicide: Results from three prospective cohorts of American adults. World J Biol Psychiatry 2013.

15.         Campana C, Griffin PL, Simon EL. Caffeine overdose resulting in severe rhabdomyolysis and acute renal failure. Am J Emerg Med 2014;32(1):111 e3-4.

16.         Jabbar SB, Hanly MG. Fatal caffeine overdose: a case report and review of literature. Am J Forensic Med Pathol 2013;34(4):321-4.

17.         Rudolph T, Knudsen K. A case of fatal caffeine poisoning. Acta Anaesthesiol Scand 2010;54(4):521-3.

 

Useful Idiots, Part II

By Jose Antonio PhD FISSN – Here’s a quote from the textbook “Exploring Lifespan Development” (3rd edition) by Laura E. Berk.  It is from Chapter 11, page 289.  Are you ready?  Because it’s a gem. 

“Among boys, athletic competence is strongly related to peer admiration and self-esteem.  Some adolescents become so obsessed with physical prowess that they turn to performance-enhancing drugs.  About 8 percent of U.S. high school seniors, mostly boys, report having used creatine, an over-the-counter substance that enhances short-term muscular power but carries a risk of serious side effects, including muscle tissue disease, brain seizures, and heart irregularities (Castillo & Comstock, 2007).”  It goes on to say that “Coaches and health professionals should inform teenagers of the dangers of these performance-enhancing substances.” 

Shitfire I think I had a seizure after reading that.  Just when you thought you’ve seen it all, you haven’t.  Sometimes the most dumbass comments emanate from the highly educated.  It goes to show that being educated and being smart can mutually exclusive.  How can a textbook (supposedly based in science) just fabricate such nonsense?  The answer: WTF knows?!Useful Idiots (1)

There is so much data on creatine that I’ll be honest, at times it’s kinda boring reading another study detailing how well it enhances performance.  Heck, I know that water’s wet.  I don’t need another study to show me that.  But then again, Masters degree students need a project, right?

Then one of my good friends passed along a story in which the Connecticut state legislature is considering a bill that would ban day care centers from serving whole milk or two percent milk to children in an effort to curb childhood obesity: http://www.koco.com/national/no-what-unusual-banslaws/14412446#ixzz30HauacNA

Really?  Ban milk?  Replace it with what? Soda? Yoo Hoo?  It always amazes and frustrates me when the do-gooders in government try to control aspects of our personal lives that they have no f’in business getting involved in.  What next?  Will they require that everyone drink 8 glasses of water a day? Do 20 push-ups before reciting the Pledge of Allegiance?

And in New York, there is a concerted effort to ban big sodas (http://abclocal.go.com/wabc/story?section=news/local/new_york&id=9520201).  “The National Alliance for Hispanic Health and nine other entities filed a brief Monday. They’re calling the rule a “reasonable and measured attempt” at stemming a tide of obesity, diabetes and other illnesses. The group says those problems are prevalent in minority communities where beverage companies target their marketing to particular ethnic groups.”  I have an idea.  Stop drinking the frickin’ sodas!  And here’s a brilliant one I discovered.  EXERCISE!!!  I swear these two things work.  Scout’s honor.

The growth (and the tacit acceptance) of the nanny state is more annoying that stepping in cow shit on a hot day in Iowa.  Are people so ill-equipped that they need the government to tell them not to drink too much sugar-filled sodas and that exercise is actually good for them?

And what does it say about the do-gooders in government that they feel compelled to regulate serving sizes?  I can see it now.  Some dope will call for a reduction in the size of the Big Mac.  Too much fat, too many calories, blah blah blah.  Useful idiots.

 

 

ISSN Europa University Workshops

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Why Europa University? – There’s nothing like it. Europa University is the definitive seminar presented by The International Society of Sports Nutrition (ISSN). The ISSN is the only non-profit academic society dedicated to promoting the science and application of evidence-based sports nutrition and supplementation. That means you will accelerate your knowledge base by learning from industry pioneers who have been pivotal in bringing sports nutrition research to the forefront.

What Will You Learn? – Can you explain to your customers the evidence-based research behind the effectiveness of whey? Do you understand the science behind nutrient timing cycles? Feel comfortable deciphering nutrition labels? Attend Europa University and you’ll learn how to turn scientific proof into sales power.  Our goal is to help you work at the top of your game, so your customers can thrive at the top of theirs. Come to Europa University and dedicate six hours to improving your career and your life. It will forever change the way you think about sports nutrition and supplementation.

Europa University At A Glance:

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Ready To Register?  Check out the upcoming conferences in a city near you. Europa University is held at various Europa Games Get Fit & Sports Expos across the nation.

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Rice Rice Baby

by Jose Antonio PhD FISSN.  I really like white rice.  You know the sticky kind that you can pick up with your fingers and throw down the gullet.  I mean 1.4 billion Chinese eatingricecouldn’t all be wong.  I’ve heard a million times how brown rice, which tastes like tree bark mixed with bread crust dipped in dog food, is soooo much better than the white variety.  Growing up eating rice the way most families consume potatoes and bread, I rarely go a day without consuming some white stuff.  So is the white stuff so bad?  Is it like eating fried Twinkies or Oreos?  Well grasshopper, empty your cup of tea and follow me down the path of truth and enlightenment.  LOL.  Actually, just read the rest of this silly article and let’s hope you’re entertained as well as edified.

One study stated that “higher consumption of white rice is associated with a significantly increased risk of type 2 diabetes, especially in Asian (Chinese and Japanese) populations.”1 Yikes, that’s me!  Does being a ‘Pacific Islander’ count?  Also, “consumption of brown rice in place of white can help reduce 24-h glucose and fasting insulin responses among overweight Asian Indians.”2  Shitfire I’m glad I’m not an overweight Asian Indian.  Either way, that study was an acute one.  And then we have this extensive  case-control study which looked at the association between white rice-based food consumption and the risk of ischemic stroke in a southern Chinese population. Information on diet and lifestyle was obtained from 374 incident ischemic stroke patients and 464 hospital-based controls. They found that the average weekly intake of rice foods appeared to be significantly higher in cases than in controls. Increased consumption of cooked rice, congee, and rice noodle were associated with a higher risk for ischemic stroke after controlling for confounding factors. So is this evidence of a link between habitual rice food consumption and the risk of ischemic stroke in Chinese adults?3 Maybe.

Now keep in mind what exactly a case control study is.  It is a design used in epidemiological research.  Basically what scientists do is compare subjects who have a certain condition (e.g. high blood pressure) with those who do not (e.g. are normal blood pressure) and then identify the factors that may lead to that condition.  Folks aren’t given a treatment per se.  The categories are statistical ones, not biological ones.  This study design is far inferior to the gold standard of science, the randomized controlled trial in which subjects are randomized to a ‘treatment’ or ‘placebo/control’ group.  Thus, there is an actual intervention to see if a ‘treatment’ has an effect and minimizes bias.white rice

So indeed it is true that epidemiologic studies have suggested that higher consumption of white rice (WR) is associated with increased risk for type 2 diabetes mellitus.  And short term data shows that the glucose and insulin response is lower with brown vs white rice.  What if you actually substitute white rice with brown rice, should we not then see a benefit?  Especially if done over a period of several months?

Let’s see what this particular study showed.  A total of 202 middle-aged adults with diabetes or a high risk for diabetes were randomly assigned to a white rice (WR) or brown rice (BR) group and consumed the rice ad libitum (free access to rice) for 4 months. Metabolic risk markers were measured.  So what happened?  Did the WR group get ill?  Did the BR group become healthier than a triathlete?  They basically found no between-group differences for any markers.  However, blood LDL cholesterol concentration decreased more in the WR group compared to the BR group; this effect was observed only among participants with diabetes.  On the other hand, diabetics had a greater reduction in diastolic blood pressure in the BR group compared to the WR group.  So what’s the net-net?  Nothing!  There’s in essence no difference.4

jennifer-lopez-bikini1Most non-Asians consume rice about as frequently as a homeless man in Miami takes long bubble baths.  I mean have you ever seen a Chinese guy ask for brown rice?  When an Asian orders brown rice instead of white, it would be like the Dallas Cowboy Cheerleaders cheering for the Washington Redskins.  Ain’t gonna happen.  So for my brothas and sistas who are of the ‘Asian’ denomination (hey, that rhymes), go ahead and eat plenty of white rice. But, and this is a big but, not the J-Lo big butt, but the but with just one ‘t.’ Exercise like you’re being chased by an angry Doberman Pinscher! If you exercise hard enough, long enough and frequently enough, I seriously doubt that eating brown or white rice will make a helluva difference.

So next time you’re at PF Changs, go for the white stuff:-)

References for the Science Nerds

[1] Hu EA, Pan A, Malik V, Sun Q: White rice consumption and risk of type 2 diabetes: meta-analysis and systematic review. Bmj 2012, 344:e1454.

[2] Mohan V, Spiegelman D, Sudha V, Gayathri R, Hong B, Praseena K, Anjana RM, Wedick NM, Arumugam K, Malik V, Ramachandran S, Bai MR, Henry JK, Hu FB, Willett W, Krishnaswamy K: Effect of Brown Rice, White Rice, and Brown Rice with Legumes on Blood Glucose and Insulin Responses in Overweight Asian Indians: A Randomized Controlled Trial. Diabetes technology & therapeutics 2014.

[3] Liang W, Lee AH, Binns CW: White rice-based food consumption and ischemic stroke risk: a case-control study in southern China. Journal of stroke and cerebrovascular diseases : the official journal of National Stroke Association 2010, 19:480-4.

[4] Zhang G, Pan A, Zong G, Yu Z, Wu H, Chen X, Tang L, Feng Y, Zhou H, Li H, Hong B, Malik VS, Willett WC, Spiegelman D, Hu FB, Lin X: Substituting white rice with brown rice for 16 weeks does not substantially affect metabolic risk factors in middle-aged Chinese men and women with diabetes or a high risk for diabetes. The Journal of nutrition 2011, 141:1685-90.

Bio –  Jose Antonio PhD – Science guy, paddler, avid MMA fan, www.theissn.org

Interview – Krista Varady PhD

Krista Varady PhD is an Associate Professor of Kinesiology and Nutrition at the University of Chicago-Illinois.  Her research is described as follows:  “The long-term goal of my research program is to test the ability of novel dietary restriction strategies to facilitate weight loss and decrease cardiovascular risk in obese populations. At present, there are many dietary approaches to weight loss. However, if one diet were clearly superior in helping obese individuals lose weight, than only one dietary intervention would be needed. In reality there are a number of obese individuals who have tried each of these diets, but have failed to adhere to them and observe weight loss. As such, new dietary interventions need to be tested to provide obese individuals with options for weight loss. The most common dietary restriction protocol implemented is daily calorie restriction (CR), which involves reducing energy intake by 15 to 40% of needs daily. Another dietary restriction regimen employed, although far less commonly, is alternate day fasting (ADF). ADF regimens include a “feed day” where food is consumed ad-libitum over 24-h, alternated with a “fast day”, where food intake is partially or completely reduced for 24-h. ADF regimens were created to increase adherence to dietary restriction protocols since these diets only require energy restriction every other day, rather than every day, as with CR.” (reference: http://www.ahs.uic.edu/facultyresearch/profiles/name,2052,en.html)

Dr Varady gave us the pithy lowdown on alternate day fasting!art-diet-calorierestriction (1)

What’s the difference between alternate day fasting and following a lower kcal diet?  Are the effects on body comp/weight different?

Dr Varady: ADF involves a “fast day” where a person consumes 25% of their energy needs either as a lunch or dinner, alternated with a “feast day” where a person is permitted to consume food ad libitum. On the other hand, daily calorie restriction (CR) involves consuming 75% of energy needs every day. We are currently running a year-long NIH-funded study to compare the effects of ADF to CR. So far, our results show that weight loss is similar (1-3 lb/week) between diets, however, ADF results in more maintenance of lean mass than CR. More specifically, with CR, a person loses ~25% of weight as lean mass and 75% as fat. With ADF, a person only loses 10% of weight as lean mass, and 90% as fat.

What are the health effects of intermittent fasting (IF)?

Dr Varady: ADF has been shown to decrease LDL cholesterol, triglycerides, fasting glucose levels, insulin levels, and insulin resistance. These effects are seen approximately 4-8 weeks after starting the diet.

Do you think IF has a role vis a vis athletes?

Dr Varady: We have yet to do a study in athletes. However, I think athletes could benefit from the lean mass retention seen with ADF. Retaining lean mass is also beneficial for maintaining resting metabolic rate.

Is there a sex difference regarding the effects of IF?

Dr Varady: Our studies have not been powered to detect sex differences, unfortunately (our sample usually consists of 80-90% females).

If someone were to do an IF or alternate day fast, is there a certain macronutrient ratio that you’d recommend?

Dr Varady: In a recent study, we show that a person can consume a high fat diet (45% kcal as fat) during ADF, and see the same weight loss and cholesterol-lowering benefits as observed with a low fat diet (25% kcal as fat) during ADF. Whether or not consuming a high protein diet yields the same effects has yet to be determined, however. We plan to run this study in the next year or so.

 

Overfeeding on Protein

by Jose Antonio PhD, www.theissn.org – We’ve all done this.  And it almost always happens from Thanksgiving to the New Year’s holiday.  We overfeed.  Pumpkin pie, turkey with gravy, chocolate, wine, more pie, more wine, and god knows what else we stuff down our esophagus.  But what really happens when we overfeed?  And what happens if we overfeed with varying amounts of carbs, protein and fat?  Great question!  And I love these overfeeding studies (rather than the diet/weight loss ones) because they tell a tale that is more intriguing, in my opinion.  A study from the Journal of the American Medical Association examined 25 healthy, weight-stable eating-fastmale and female volunteers, aged 18 to 35 years.  After consuming a weight-stabilizing diet for about 2-3 weeks, participants were randomized to diets containing 5% of energy from protein (low protein), 15% (normal protein), or 25% (high protein), which they were overfed during the last 8 weeks of their 10- to 12-week stay in the inpatient metabolic unit.  This overfeeding period corresponded to about 954 extra calories per day! That’s equivalent to 3 Dunkin Donuts (glazed of course).  During the entire overfeeding period, the study subjects consumed in excess of 50,729 calories.  So what happened?  Overeating produced significantly less weight gain in the low protein diet group (6.95 pounds) compared with the normal protein diet group (13.31 pounds) or the high protein diet group (14.32 pounds). Interestingly, body fat increased similarly in all 3 protein diet groups and represented 50% to more than 90% of the excess stored calories. Metabolic rate or resting energy expenditure, total energy expenditure, and body protein did not increase during overfeeding with the low protein diet.  On the other hand, resting energy expenditure (normal protein diet: 160 kcal/d]; high protein diet: 227 kcal/d) increased in the normal and high protein groups.  And the amount of lean body mass went up in the normal protein (6.31 pounds) and high protein (6.38 pounds) groups.  So what’s the take home message?

First my editorial comments.  A 25% protein diet is not a high protein diet.  If anything, it is very average.  The better comparison would be a 25% versus a 50% protein diet.  But inasmuch as this study compared 5%, 15% and 25%, let’s see what we can glean from this.  First off, total calories especially if it is mostly carbs will be stored as fat.  If you bump up your protein intake, you’ll still gain fat, but you’ll also gain lean body mass.  So overfeeding on a mixed diet of carbs, protein and fat will promote a weight gain that is both fat and muscle.  In addition, boosting one’s protein intake will elevate resting metabolic rate.  On the flip side, these individuals were not exercising.  A diet as low as 5% protein (or even 15%) just doesn’t give you enough protein for the basic needs of recovery.  The authors of this study concluded that calories alone account for the increase in fat; protein affected energy expenditure and storage of lean body mass, but not body fat storage. [1]  However, we you keep your caloric intake the same, but do an isocaloric replacement of carbohydrate with protein, the end result for most individuals is a loss of body fat and a gain in lean body mass.  Basically eating more protein can only be good for you vis a vis resting energy expenditure and lean body mass gain.

Though I wonder what happens when you get well-trained highly fit individuals and have them overfeed on protein?  Hmmm…

Reference

1.           Bray GA, Smith SR, de Jonge L, Xie H, Rood J, Martin CK, Most M, Brock C, Mancuso S, Redman LM: Effect of dietary protein content on weight gain, energy expenditure, and body composition during overeating: a randomized controlled trial. JAMA 2012, 307:47-55.

 

Creatine and Kids

Essentials of Creatine cover 165 x 220 pixels (2)By Jose Antonio, Ph.D. – Random Note:  A question came up regarding the effects of creatine supplementation on blood pressure.  For the life of me I could not figure out why anyone would think creatine would adversely affect blood pressure.  Nevertheless, here is a reference that I’d suggest you read (Med Sci Sports Exerc.  2000.  Mihic et al.)

But enough of that.  Here’s my question.  If creatine is safe for kids who might be ill or sick, then why on Earth would it be harmful to a healthy adult?  To wit:  Walk around any mall in the heartland of America and you’ll find this common site.  Kids sitting at a brightly colored table in a Food Court peppered with all sorts of different fast foods.  Parents are more than willing to buy their kids French fries, donuts, fried chicken, cheeseburgers and other assorted Junk foodnot-so-good for you foods.  Let’s face it; it’s tough to get kids to eat salmon and broccoli right?  Nonetheless, it is socially acceptable to eat like sh#$ and therefore look like sh$%.  Though looking like sh$% seems to be less tolerated despite the fact that the two often go hand in hand.  However, the mere mention that kids should be consuming dietary supplements, in this case creatine, brings gasps of horror!  Creatine!  What about the kids?  Will it harm them?  Will their kidneys peeter out and die?  Egads!

Never has a supplement been studied so much yet misunderstood entirely by the general public.  Folks are often surprised to hear that creatine is naturally found in meats, especially fish.  So if you’re afraid of creatine, I’d suggest you avoid the sushi bar like a sailor avoids the confessional.  In a nutshell, creatine is probably the most studied dietary supplement in the history of mankind.  Out of the hundreds of studies performed on creatine, there is no evidence to show that it causes any harm.  In fact, there are studies in kids (even infants) showing no side effects.  So what are folks so scared?  Two reasons: they’re either idiots or they’re uninformed.   We fear what we don’t understand, right?

Background on Creatine – Creatine plays an important role in energy metabolism and is synthesized or made in the liver, kidney and pancreas. It is stored mainly in skeletal muscles, heart and brain.  There is scientific evidence which show a short and long-term therapeutic benefit of creatine supplementation in children and adults with gyrate atrophy (a result of the inborn error of metabolism with ornithine delta- aminotransferase activity), muscular dystrophy (facioscapulohumeral dystrophy, Becker dystrophy, Duchenne dystrophy and sarcoglycan deficient limb girdle muscular dystrophy), McArdle’s disease, Huntington’s disease and mitochondria-related diseases. Hypoxia and energy related brain pathologies (brain trauma, cerebral ischemia, prematurity) might benefit from creatine supplementation.[1]

Studies of Creatine in Kids

Creatine and Kids with Cancer – Nine children with ALL (acute lymphoblastic leukemia, a type of cancer) in the maintenance phase of treatment on the Dana-Farber Cancer Institute (DFCI) protocol 2000-2001 were treated with creatine monohydrate (CrM) (0.1 g/kg/day; equal to 6.8 grams for a 150 lb person) for two sequential periods of 16 weeks (16 weeks treat > 6 weeks wash-out > 16 weeks treat). A cohort of 50 children who were receiving the same chemotherapy at the same time served as controls. Despite the long course of corticosteroid treatment for ALL, children showed significant increases in height, bone mineral density, and fat free mass (i.e. muscle) over approximately 38 weeks during the study. There was an increase in body mass index over time, but children taking CrM had a reduction, while the control group showed an increase in % body fat.  Thus, children with ALL treated with corticosteroids as part of a maintenance protocol of chemotherapy showed an increase in % body fat; however, those consuming CrM demonstrated lesser body fat accumulation.[2]  No side effects were reported.

Creatine and Kids with Muscular Dystrophy – In another study, 30 boys with Duchenne’s Muscular Dystropy (DD) (50% were taking corticosteroids) completed a double-blind, randomized, cross-over trial with 4 months of CrM (about 0.10 g/kg/day), 6-week wash-out, and 4 months of placebo. Four months of CrM supplementation led to increases in fat free mass and handgrip strength in the dominant hand and a reduction in a marker of bone breakdown; furthermore, the supplement was well tolerated in children with this muscle disease.[3]

Creatine and Kids with Traumatic Brain Injury – In perhaps one of the more intriguing studies, creatine was given to kids with traumatic brain injury or TBI.  The effect of creatine was determined on 39 children and adolescents, aged between 1 to 18 years old, with TBI. The creatine was administered for 6 months, at a dose of 0.4 g/kg in an oral suspension form every day.  That’s a huge dose which is equal to 27 grams for a 150 lb person.  The administration of creatine to children with TBI improved results in several parameters, including duration of post-traumatic amnesia (PTA), duration of intubation, intensive care unit (ICU) stay, disability, good recovery, self care, communication, locomotion, sociability, personality/behavior and neurophysical, and cognitive function. Significant improvement was recorded in the categories of Cognitive, personality/behavior, Self Care, and communication aspects in all patients. No side effects were seen because of creatine administration.  Thus, there is evidence that creatine supplementation is beneficial to pediatric patients with traumatic brain injury.[4][5]Batman slaps Robin over Creatine

Creatine and Exercising Kids – Sixteen male fin swimmers (age:15.9 years) were randomly and evenly assigned to either a creatine (CR, 4×5 g/day creatine monohydrate for 5 days) or placebo group (P, same dose of a dextrose-ascorbic acid placebo) in a double-blind research. Before and after creatine supplementation, the average power output was determined by a Bosco-test and the swimming time was measured in two maximal 100 m fin swims. After five days of supplementation the average power of one minute continuous rebound jumps increased by 20.2%. The swimming time was significantly reduced in both first and second sessions of swimming in the CR group, but remained almost unchanged in the P group.  Thus, creatine supplementation enhances the dynamic strength and may increase anaerobic metabolism in the lower extremity muscles, and improves performance in consecutive maximal swims in highly trained adolescent fin swimmers.[6]  In another study, four weeks of creatine supplementation enhanced swim bench test performance.[7]

Creatine and Infants – According to researchers, hypoxic ventilatory depression in mice and muscle fatigue in adult humans are improved by creatine supplementation (CS).   However, a study in human infants found that creatine supplementation did not improve symptoms of apnea of prematurity in infants.  Interestingly though, no side effects were seen with creatine supplementation (equal to a 13.6 gram daily dose in a 150 lb person). [8]  In an  interesting case report, scientists studied and treated an infant with an inborn deficiency of guanidinoacetate methyltransferase (GAMT). Long-term oral administration of creatine-monohydrate (4-8 g per day) to this patient resulted in substantial clinical improvement, disappearance of magnetic resonance (MRI) signal abnormalities in the globus pallidus, and normalisation of slow background activity on the electroencephalogram (EEG). During the 25-month treatment period, both brain and total body creatine concentrations became normal.  Accordingly, oral creatine replacement has proved to be effective in one child with an inborn error of GAMT. It may well be effective in the treatment of other disorders of creatine synthesis.[9]  It is interesting that a dose of 4-8 grams per day in an infant would be equal to over 100 grams daily in an adult.

Conclusion – Supplementation of kids of varying ages with creatine has been shown to improve exercise performance, promote recovery post traumatic brain injury, help infants with inborn errors of metabolism, and ameliorate body fat gain secondary to corticosteroid treatment.  No side effects are reported in these investigations.  Thus, the preponderance of the evidence clearly shows that creatine supplementation may indeed be beneficial for kids with no side effects.

BIO – Jose Antonio Ph.D. is the CEO of the ISSN (www.theissn.org)

References

[1]         Evangeliou A, Vasilaki K, Karagianni P, Nikolaidis N. Clinical applications of creatine supplementation on paediatrics. Curr Pharm Biotechnol 2009;10 (7):683-90.

[2]         Bourgeois JM, Nagel K, Pearce E, Wright M, Barr RD, Tarnopolsky MA. Creatine monohydrate attenuates body fat accumulation in children with acute lymphoblastic leukemia during maintenance chemotherapy. Pediatr Blood Cancer 2008;51 (2):183-7.

[3]         Tarnopolsky MA, Mahoney DJ, Vajsar J, Rodriguez C, Doherty TJ, Roy BD, Biggar D. Creatine monohydrate enhances strength and body composition in Duchenne muscular dystrophy. Neurology 2004;62 (10):1771-7.

[4]         Sakellaris G, Kotsiou M, Tamiolaki M, Kalostos G, Tsapaki E, Spanaki M, Spilioti M, Charissis G, Evangeliou A. Prevention of complications related to traumatic brain injury in children and adolescents with creatine administration: an open label randomized pilot study. J Trauma 2006;61 (2):322-9.

[5]         Sakellaris G, Nasis G, Kotsiou M, Tamiolaki M, Charissis G, Evangeliou A. Prevention of traumatic headache, dizziness and fatigue with creatine administration. A pilot study. Acta Paediatr 2008;97 (1):31-4.

[6]         Juhasz I, Gyore I, Csende Z, Racz L, Tihanyi J. Creatine supplementation improves the anaerobic performance of elite junior fin swimmers. Acta Physiol Hung 2009;96 (3):325-36.

[7]         Dawson B, Vladich T, Blanksby BA. Effects of 4 weeks of creatine supplementation in junior swimmers on freestyle sprint and swim bench performance. J Strength Cond Res 2002;16 (4):485-90.

[8]         Bohnhorst B, Geuting T, Peter CS, Dordelmann M, Wilken B, Poets CF. Randomized, controlled trial of oral creatine supplementation (not effective) for apnea of prematurity. Pediatrics 2004;113 (4):e303-7.

[9]         Stockler S, Hanefeld F, Frahm J. Creatine replacement therapy in guanidinoacetate methyltransferase deficiency, a novel inborn error of metabolism. Lancet 1996;348 (9030):789-90.

 

 

 

Where’s the Beef?

By Jose Antonio PhD FISSN (www.theissn.org) –  We all love protein.  I tell my students to eat as much of it as they can.  What’s the downside?  Losing fat.  Gaining muscle.  Hardly a downside right?  Now for a little lesson for all of you.  Sarcopenia.  You’ve probably heard the term somewhere.  Scientists have defined sarcopenia is as an age-related decrease in muscle mass and performance.   We know that short-term randomized controlled trials of muscle protein synthesis have demonstrated that whey protein increases synthesis more so than casein or soy isolates. Studies also suggest that essential amino acids stimulate muscle protein synthesis to a greater extent than nonessential amino acids.[1]  So if you don’t want to be some Frail Freddy or Farrah, you better eat protein.

And as much as you might love whey protein, sometimes you just want to have a big fat juicy steak.  So where’s the data on beef?  It turns out there are some interesting bits of science on beef.  For instance, scientists figured out the dose-response of muscle protein synthesis (MPS) with and without resistance exercise to graded doses of beef ingestion. Thirty-five middle-aged men (59 years) ingested 0 g, 57 g (2 oz; 12 g protein), 113 g (4 oz; 24 g protein), or 170 g (6 oz; 36 g protein) of (15% fat) ground beef. Subjects performed a bout of unilateral (i.e. only one side of Where's-the-Beefthe body exercised) resistance exercise to allow measurement of the fed state and the fed plus resistance exercise state within each dose.  MPS was increased with ingestion of 170 g of beef to a greater extent than all other doses at rest and after resistance exercise.  That is equal to 36 grams of actual protein.  Also, resistance exercise was strong in stimulating myofibrillar MPS, and acted additively with feeding.[2]  So lift weights and eat some beef.

Another study examined the relationship of beef and protein intake to nutrition status, body composition, and other variables in older adults 60-88 years of age.  Beef intake (g/d) was positively correlated to muscle mass measured by mid-arm muscle area. Also, protein intake was positively associated with nutrition status, calf circumference, and body mass index in older adults.  Thus, consuming lean cuts of beef in moderation may be a healthy way in which older adults can increase protein intake, preserve muscle mass and improve nutritional status.[3]

What about a head to head comparison of chicken versus beef?  Let’s face it.  How many meals of white meat chicken breast and broccoli can you possibly eat?  How about some beef?  Scientists examined changes in body weight and lipid profiles in a 12-wk, randomized, controlled trial, in which overweight women followed a lower calorie diet with lean beef or chicken as the primary protein source, while participating in a fitness walking program. Sedentary non-smoking middle-aged females followed calculated-deficit diets (-500 kcal daily) and were randomly assigned to the beef-consumption or chicken-consumption dietary group, while following a fitness walking program. After 12 weeks, weight loss was similar between the protein_beefbeef-consumption (5.6 kg) and the chicken-consumption (6.0 kg) groups. Both groups showed significant reductions in body fat percentage and total and low-density lipoprotein cholesterol, with no differences between groups. This studied indeed proves that weight loss and improved lipid profile can be accomplished through diet and exercise, whether the dietary protein source is lean beef or chicken.[4]

Top Sirloin Please!?

References

1.         Beasley JM, Shikany JM, Thomson CA: The role of dietary protein intake in the prevention of sarcopenia of aging. Nutr Clin Pract 2013, 28:684-690.

2.         Robinson MJ, Burd NA, Breen L, Rerecich T, Yang Y, Hector AJ, Baker SK, Phillips SM: Dose-dependent responses of myofibrillar protein synthesis with beef ingestion are enhanced with resistance exercise in middle-aged men. Appl Physiol Nutr Metab 2013, 38:120-125.

3.         Asp ML, Richardson JR, Collene AL, Droll KR, Belury MA: Dietary protein and beef consumption predict for markers of muscle mass and nutrition status in older adults. J Nutr Health Aging 2012, 16:784-790.

4.         Melanson K, Gootman J, Myrdal A, Kline G, Rippe JM: Weight loss and total lipid profile changes in overweight women consuming beef or chicken as the primary protein source. Nutrition 2003, 19:409-414.

The Fat Way to Testosterone

 

By George L. Redmon PhD ND – “Without enough fat and or cholesterol the body is severely hampered in its efforts to make steroid hormones, including testosterone.”  Jonathan V. Wright, M.D.

That feature is the balance and absolute level of anabolic versus catabolic hormones in your body. As you know catabolic hormones like glucocortcoids (up-regulates muscle wasting ), glucagon (accelerates metabolism of amino acids), and somatostatin (inhibits release of growth hormone) encourage the destruction of muscle tissue, while anabolic hormones like testosterone, growth hormone, insulin and IGF-1( insulin growth factor-1) and estrogen promote growth and muscle mass development. As a point of clarification here, while not considered anabolic in nature concerning growth, estrogen is considered a weak androgen and participates in growth hormone production and has a direct effect on bone health.

On average adult males have about 40 to 60 times more testosterone than females which is why physically they are (males) physically stronger than their female counterparts. Testosterone is primarily produced in the testes of males which fuels the powerful sex drive that males exhibit. While estrogen is the predominant hormone found in women, they (women) produce smaller amounts of testosterone in the ovaries. Smaller quantities of testosterone are also secreted by the adrenal glands in both men and women.  However due to its physiological effects, testosterone is classified as a virilizing (masculine) sex hormone and a anabolic hormone due to its ability to increase muscle strength, bone density, maturation and strength. Its role in the development of lean muscle tissue is well documented as well as its ability to increases metabolism and stimulate the release of fat from fat cells, referred to as lipolysis. It also stimulates protein synthesis and improves energy levels.  Simply put, this hormone helps you maintain what could be referred to as a state of anabolic equilibrium.  It is the stuff that will help you also maintain an internal state of youthful vim and vigor.healthy-fats

Healthy Testosterone Levels – Keeping your testosterone levels at their peak can have a profound affect on how fast you reach and maintain many of your bodybuilding goals.  The body maintains a delicate balance of testosterone via an inborn feedback communication system between the brain and the testes.  When levels of testosterone drop below normal, the brain signals the testes to make more.  When ranges reach normal, the brain sends a signal to the testes to reduce its production.

Making More Testosterone – Today, bodybuilders utilize a variety of supplements to increase testosterone production.  Resistance training that you are engaged in also boosts testosterone levels.  However, despite the fact that your protein intake plays a critical role in helping you to build muscle, the best way to boost your testosterone levels is not to cut the fat.  Current research has confirmed that to build muscle faster and more efficiently you need dietary fat as stated in the opening comments by one of the country’s most notable medical professions.  This fact has been confirmed by researchers at Penn State University who found a strong correlation between fat intake, testosterone production and subsequent growth. New research indicates that to build mass and keep those testosterone levels pumped up, 30% of your calories should be composed of good fats.

Special Note: While normal levels of testosterone may vary from one person to another, the general consensus is that a normal range of testosterone for males is from 300 to 1000 ng/dl.  Females are 70 ng/dl (nanograms per deciliter of blood).  As a point of reference here, a nangoram is one billionth of a gram, a gram (gr) is equal to 1000 milligrams (mgs).

The Good Fat Brigade – While the current nutritional trend centers on cutting the fat, you should step up your intake of good fats.  The good fats (non-saturated fats) are classified as monounsaturated omega-3 and omega-6 polyunsaturated fats.  Monosaturated fats enter the bloodstream faster and are flushed out of the system quicker than other fats.  To boost circulating testosterone levels make sure you include healthy portions of the following good fats:

  • Ÿ Canola Oil                                    Ÿ  Avocadoes                                    Meats (naturals)
  • Ÿ Peanut Oil                                    Ÿ Whole grains                Ÿ                Fatty Fish
  • Ÿ Olive Oil                                       Ÿ   Liver                                              Ÿ Shellfish
  • Ÿ Nuts and Seeds                           Ÿ Whole Eggs                                  ŸSalmon
  • Ÿ Peanut Butter               Ÿ                Flaxseeds                                     Ÿ Oysters
  • Ÿ Shrimp                                          Ÿ  Cheese                                         Ÿ Chicken Breast

 

You may also want to make sure you are consuming some red meat, lean beef, pork and some dairy products that aren’t fat free.

A Little Help From Some Friends – Some good sources of fruit and vegetables known to increase testosterone levels are apples, cantaloupe, figs, bananas, pineapple, leafy greens, tomatoes, broccoli, collard greens, cauliflower, cabbage, watercress and kale.  Many of these vegetables called cruciferous vegetables are rich in compounds known as indoles.  Indoles are touted for their ability to reduce or negate the effects of female hormone estrogen (water retention, bloating and fat storage). Also make sure you reduce your intake of simple sugars as they inhibit the production and release of protein.

Some Fat Thoughts – While protein, especially whey or egg hydrolysates (predigested protein rich in dipeptides [two linked amino acids] and tripeptides [three linked amino acids]) are very adept at increasing the production of anabolic hormones, don’t forget the good fats .Simply put, without them, the body is incapable of making testosterone , one of your most anabolic hormone.

References

Barclay, L., Vega, C.  Low testosterone levels linked to increased mortality.  Medscape Medical News.  Found online at:  www.medscape.com/viewarticle/54397  Accessed on 10/15/08.

Chandler, R.M., Byrne, H.K., et. al., Dietary supplements affect the anabolic hormones after weight training exercise.  Journal of Applied Physiology.  1994; 76(2): 839-845.

Davis, S., Tran, J.  What are normal testosterone levels for women?  Clinical Endocrinology and Metabolism.  2001; 86(4): 1842-1843.

Ho, D.  A Guide to Fruits That Increase Testosterone.  Found online at:  http://ezinearticles.com/?A-Guide-to-Fruits-that-Increase-Testosterone&id=160613. accessed on 11-08-08.

Hoffer, L.J., Beitins, I.Z., et. al., Effects of severe dietary restriction on male reproductive hormones.  Journal of Clinical Endocrinology and Metabolism.  1986; 62(2): 288-292.

Kleiner, S.M.  Power Food.  Emmaus PA:Rodale, 2004.

Lansin, D.  Control of fatty acid and glycerol release in adipose tissue lipolysis.  Compteus Rendus Biologies.  2006 Aug; 329(8): 598-607.

Medline Plus Medical Encyclopedia: Testosterone.  Found online at: www/nim.nih.gov/medlineplus/ency/article/003707 Accessed on 11/05/08.

Muscle Bulletin Articles.  Is your low-fat diet lowering your testosterone levels?  Found online at:  www.musclebulletin.com/articles/archives/176-30k  Accessed on 10/27/08.

Shores, M.M., Matsumoto, A.M.  Low serum testosterone and mortality in male veterans.  Archives of Internal Medicine.  2006; 166: 1660-1665.

Volek, J.S., Kraemer, W.J., et. al., Testosterone and cortisol in relationship to dietary nutrients and resistance exercise.  Journal of Applied Physiology.  1997; 82: 49-54.

Volek, J.S., et. al., Effects of a high-fat diet on postabsorptive and postprandial testosterone responses to a fat-rich meal.  Metabolism.  2001; 50(11): 1351-1355.

Waterbury, C.  Five Good Ways to Boost Testosterone.  2-bodybuilding.com  Found 11/09/08.

Wright, J.V., Morgenthaler, J.  Natural Hormone Replacement.  Petaluma, CA: Smart Publications, 1997.

Post Exercise Recovery with Chocolate Milk

 

By Dr. Chantal Charo.  Ever thought about drinking chocolate milk instead of whey protein post workout shake? Dr. John Ivy’s group from the University of Texas Austin have shown several benefits of drinking chocolate milk (CM) post workout for both casual and professional athletes. Dr. Ivy said that “The advantages for the study participants were more muscle and less fat, improved times while working out and overall better physical shape than peers who consumed sports beverages that just contained carbohydrates.” Why chocolate milk? Here’s a brief background explaining how the timing and composition of nutrients significantly chocolate-milkinfluences exercise recovery. Why do you replenish with a “post work out meal” made of whey protein and a fruit after working out? Immediate post workout carbohydrate refeeds replenish the stores of muscle glycogen that has been depleted following heavy training and improve performance. Ingestion of protein post workout also improves recovery from heavy lifting.  When it comes to Chocolate milk (CM), it recently been investigated as a potential post workout beverage that improves exercise recovery because of its carbohydrate to protein ratio and composition. Furthermore, CM has good taste, is cheap and is widely available making it a convenient alternative to popular alternative post workout recovery beverages such as whey protein.   At least 2 published studies have reporter that post exercise consumption of CM was associated with improved peak tork and overall superior performance during subsequent workouts, compared to carbohydrates alone. Sarcolemnal disruption markers such as creatine kinase and myoglobin, impaired performance in subsequent training sessions and muscle soreness are significantly reduced whereas, muscle function is improved .In sports that require endurance, such as cycling, studies reported an increase in endurance of 54% in cyclists who drank CM post cycling session as compared to cyclists who drank commercially available recovery drinks such as Gatorade.  Another study by Dr. Ivy’s group compared CM to commercial recovery drinks, and has concluded that chocolate milk drinkers had twice the improvement in maximal O2 uptake after four and a half weeks of cycling.

The carbohydrate composition of CM is sucrose, lactose and fructose corn syrup., whereas CM protein contains 778mg of the amino acid leucine, which plays a key role in de novo muscle synthesis. Several studies assessed the effect of CM on the protein metabolic response and found an increase in net balance of the amino acids they assessed. Chocolate milk is a good source of electrolytes, providing many of the same electrolytes that are added to commercial recovery drinks (calcium, potassium, sodium and magnesium) along with fluids to help  rehydrate after strenuous exercise. Some research suggests that athlete rehydration and replenishment of electrolytes lost during sweat, is greater when CM is the beverage ingested, compared to commercially available recovery beverages. This is most likely due to milk’s got milk wheyessential electrolyte content and energy density. These essentials include potassium, sodium, magnesium and calcium. The loss of calcium is of particular concern since research suggests rigorous exercise may cause substantial calcium loss, which could increase the risk of stress fractures.

How do you incorporate CM in your diet? To meet the current recommendations for post-exercise carbohydrate intake a 165 lbs or 75-kg male would need to consume 2 to 3.5 cups of low fat CM. The amounts of carbohydrates and proteins contained in these volumes of low fat chocolate milk vary by brand, however on average, the carbohydrate content is 70 to 84 g and the protein content varies from 19 to 30 g.

References

  • Thomas K, Morris P, Stevenson E: Improved endurance capacity following chocolate milk consumption compared with 2 commercially available sport drinks Appl Physiol Nutr Metab 2009, 34:78-82.
  • Wojcik JR, Walberg-Rankin J, Smith LL, Gwazdauskas FC: Comparison of carbohydrate and milk-based beverages on muscle damage and glycogen following exercise Int J Sport Nutr Exerc Metab 2001, 11:406-419.14.
  • Cockburn E, Hayes PR, French DN: Acute milk-based protein-CHO supplementation attenuates exercise-induced muscle damage. Appl Physiol Nutr Metab2008, 33:775-83.
  • Watson P, Love TD, Maughan RJ, Shirreffs SM.. A comparison of the effects of milk and a carbohydrate electrolyte drink on the restoration of fluid balance and exercise capacity in a hot, humid environment. European Journal of Applied Physiology. 2008;104:633-642.

Longjack-ed…a new path to higher T?

 

By Vince Kreipke, CSCS and Mike Ormsbee, PhD, CSCS, CISSN.  As Alphas, we are all joined together by common bonds: Crushing weight, fast cars, faster women, and (of course) our never ending quest for anything that will raise our T count.  We search relentlessly for good reason. The benefits of T include everything that we strive for as alphas: 1) improved muscular performance11, 2) increased muscle mass3,6, and 3) decreased fat mass6. Not to mention, improved bedroom drive and performance1.  Add all that up, and you just became a GI JOE with a weapon of mass bigger-antlers-shorter-man-cartoon-chris-maddendestruction… and the ability to use it… often.  But as the rule stands, with good news comes bad news. And the bad news is bad… Turns out, that as males we naturally produce about 35 to 70mg  of T per week7, depending upon age and level of activity.  Extremely high T dosing can lead to liver toxicity or tumors, increased blood pressure, severe acne or possible skin disease, erythrocitosis, testicular atrophy and infertility, benign prostatic growth and gynecomastia2. The scary part is that these findings were not found with super huge doses of T. Most research has shown these side effects with as little as 300-600 mg/ week. These levels are mere drops in the bucket to the levels that are being used in locker rooms today.

Outside of physical changes, keep in mind that they are illegal and jail time is possible if you are caught with them. Or in the case of professional baseball players, you will just go in front of congress, be ostracized from your sport, and then write a best-selling book. Any way you juice it, the government is going to be a very significant part of your life. And even if you do get caught with them and don’t spend any time in the slammer, most professional and collegiate associations have an anti-steroid stance. Which means, if you test positive… the game is over… quite literally.  Because of these repercussions, we Alphas continue to search for other options to boost natural T count. As such, many herbal supplements have surfaced with the promise of “natural” T boosting abilities.  A new and upcoming herbal remedy is Longjack Root.  Yes… we know what you are thinking… “A root is going to get my T up? Yea right.” And we totally agree and would never suggest something without some solid science behind it. So let’s take a look at what it is and how it is supposed to work.fitness girl squatting

What is longjack root? – Longjack, aka Eurycoma Longifolia aka Tongkat, is a plant native to Indonesia and Malaysia.  The supplement, as its name states, is simply just the root of the plant, which contain quassinoids.  Yes… Yes… We hear you “Quass-WHAT ???”Just hang on and stay with us. A quassinoid is a group of natural chemicals that is found in plants that are in the same family of longjack root and are the active ingredient thought to raise your T count. They are also what give the plant its bitter taste (so if whatever you are drinking doesn’t taste bitter… you didn’t buy longjack) .

What does it do? – The anterior pituitary gland makes luteinizing hormone (LH) and follicle-stimulating hormone (FSH) which are precursor hormones that stimulate the downstream process to synthesize T and estrogen. As both T and estrogen build up in the blood stream, the body responds with a negative feedback signal to slow down the process and make sure that levels stay within normal values (about 35 to 70mg of T per week7 ). This is where longjack comes into play. Longjack down regulates the levels of estrogen produced after being stimulated by LH and FSH. Keep in mind that your body is smart and will detect these low estrogen levels and respond by pumping out more of the LH and FSH stimulatory hormones. Because, both T AND estrogen are ultimately produced from LH and FSH, the theory is that you will make T but keep your levels of estrogen low8. This is the ultimate goal: keep T high and estrogen low.

Now, we have to be honest, the exact mechanism is not completely clear for either the increase in T production or the blocking of estrogen. However, there is speculation that it acts in the testes4 and binds with G-protein coupled receptors (similar to the way LH would) and induces a spike in T production8.  It has also been shown to heighten testicular function and protect against estrogen’s suppression of spermatogenesis even in a state with clinically heightened estrogen levels11.

The evidence – I know what you are thinking now… “Ok, that is great in theory, but where is the proof that it works? I have spent WAY too much on “Alpha male” products promising new astronomical PR’s and a libido that would put Charlie Sheen to shame.“

Well, in mice seems to work well. One study suggested an increase in serum T levels after just six days of supplementation13. As a bonus, the root seems to also increase sex drive and performance. Research in animal models has gone on to suggest higher quality and concentrations of sperm8. This could be due to the elevated levels of LSH and FSH, which are not only responsible for the formation of T and estrogen, but also for the formation and quality of sperm.

We know that second part might gross some of you out and that you are only here read about your T levels, but we are here to disclose all information… not to sell a product.

Some more good news, some these findings have recently been replicated in humans as increases in both blood10  and salivary 9 T levels have been reported.  These findings are coupled with improved mood states in stressed individuals such as tension, anger, and confusion9.

Side effects – Studies have suggested that there aren’t any. Organs harvested from the animal models did not display any abnormalities as compared to the animals that did not receive longjack. Once again, gross, but important and educational. This root does not appear to have any negative qualities that might be associated with actual T or synthetic steroid abuse8.

What’s the catch? – This is too good to be true.” Here it is: most of these studies have been done in men and animals with low T levels or significant levels of stress.  This might suggest that the root might only work in men with low T counts or our over stressed brethren. It is also important to note that the dosing is not always the same across the studies. These varying ratios can have an effect on how the root affects you. When looking at the product you are buying you should ask yourself two things. 1) What color is the supplement you are taking? You are looking for a dark brown color, yes because it is a root. It all makes sense; earthy things come in earthy colors, unless, of course, the company has decided to dye your supplement. 2) Does your supplement taste bitter? Remember the quassinoids give it a bitter taste. The more bitter it tastes the more longjack you have in the supplement you are taking. It has been suggested that you shoot for 200mg/day10 to 300mg/day5 for optimum results. But more dosing schemes need to be tested in order to get it exactly right.

It is also important to note that if it does work, longjack probably will not shoot your T levels past the normal ranges like a direct injection of T will. Despite the rise in T counts in these studies, research on the strength performance benefits of longjack supplementation non-existent.  As of now, we can only suggest greater PR’s due to possible rise in T – but no promises here.

Bottom line – All of that being said, the research that is out there seems promising. Longjack has a lot of potential and further research in different populations is being conducted to ensure we get the most out of this root. Keep your ear to the ground fellow brothers in iron — we may be on the verge of finding a safe and easy way to increase our already Alpha status.

Until then, Train Hard and Train Often. 

Read the cool science references below please 

  1. Ang HH, Lee KL. (2002) Effect of Eurycoma longifolia Jack on libido in middle-aged male rats. J Basic Clin Physiol Pharmacol. 13(3):249-54.
  2. Bassil N, Alkaade S, Morley JE.( 2009). The Benefits and Risks of Testosterone Replacement Therapy: a Review. Ther Clin Risk Manag.. 5(3), 427-48.
  3. Brodsky IG; Balagopal P, Nair KS. (1998). Effects of testosterone replacement on muscle mass and muscle protein synthesis in hypogonadal men- a clinical research center study. J Clin Endocrinol Metab. 81(10), 3469-75.
  4. Chan KL, Low BS, Teh CH, Das PK (2009) The effect of Eurycoma longifolia on sperm quality of male rats. Nat Prod Commun.4(10):1331-6.
  5. Ismail SB, Wan Mohammad WM, George A, Nik Hussain NH, Musthapa Kamal ZM, Liske E. Randomized Clinical Trial on the Use of PHYSTA Freeze-Dried Water Extract of Eurycoma longifolia for the Improvement of Quality of Life and Sexual Well-Being in Men. Evid Based Complement Alternat Med. 2012;2012
  6. Katznelson L, Finkelstein JS, Schoenfeld DA, Rosenthal DI, Anderson EJ, Klibanski A.(1996). Increase in bone density and lean body mass during testosterone administration in men with acquired hypogonadism. J Clin Endocrinol Metab. 81(12):4358-65.
  7.  Persky H, Smith KD, Basu GK. (1971) Relation of psychologic measures of aggression and hostility to testosterone production in man. Psychosom Med.33(3):265-77.
  8. Low BS, Das PK, Chan KL.( 2013). Standardized quassinoid-rich Eurycoma longifolia extract improvedspermatogenesis and fertility in male rats via the hypothalamic-pituitary-gonadal axis. J Ethnopharmacol.145(3), 706-14.
  9. Talbott SM, Talbott JA, George A, Pugh M. (2013) Effect of Tongkat Ali on stress hormones and psychological mood state in moderately stressed subjects. J Int Soc Sports Nutr. 26;10(1):28
  10. Tambi MI, Imran MK, Henkel RR.(2012)  Standardised water-soluble extract of Eurycoma longifolia, Tongkat ali, astestosterone booster for managing men with late-onset hypogonadism?. Andrologia. 44 Suppl 1, 226-30.
  11. Wahab NA, Mokhtar NM, Halim WN, Das S. (2010) The Effect of Eurycoma Longifolia Jack on Spermatogenesis in estrogen-treated rats. Clinics (Sao Paulo). 65(1):93-8
  12. Wang C, Swerdloff RS, Iranmanesh A, Dobs A, Snyder PJ, Cunningham G, Matsumoto AM, Weber T, Berman N. (2000.) Testosterone Gel Study Group. Transdermal Testosterone gel improves sexual function, mood, muscle strength and body composition parameters in hypogonadal men. J Clin Endocrinol Metab. 85(8), 2839-53.
  13. Zanoli P, Zavatti M, Montanari C, Baraldi M.(2009) Influence of Eurycoma Longifolia on the copulatory activity of sexually sluggish amdimpotent male rats. J Ethnopharmacol. 126(2):308-13