December 6th 2011
Post Workout Nutrition: High or Low Carb?
My previous post seems to have stirred some interest and a fair amount of confusion. Should one use carbs post workout or not? If so how much, and when? Like a great number of situations, how we manage our post workout (PWO) nutrition depends on where we are and where we want to go. If you have followed my previous ramblings you might be familiar with the orientation I use for most of my decision making: How does a given decision affect Performance, Health and Longevity. Similarly, how does a given decision affect how one looks, feels and performs? Given all this I’m going to tackle PWO nutrition first from the perspective of shoring up health, then performance, then longevity.
Low Carb PWO-Why
When we talk health and longevity we are talking insulin management and carbohydrate flux. For many people insulin resistance is more important to deal with than performance, at least initially. If one is sick, or just less than optimally well, it’s tough to imagine optimum performance. Also, from a purely aesthetics (gasp!) perspective we might want to lean out for summer and not be a fatty. That was certainly my situation and I feel a good bit better at sub 10% body fat, especially when Chico is a balmy 106*F. I have tinkered with higher carbs PWO for several months and my signs of insulin resistance were simply not budging. I still have some cortisol issues that are likely driving some of this…multi time zone travel really kicks my ass! So I finally wised up and went back to what has worked so well for me in the past.
I re-read the article by Mauro Dipasquale, and thought back a bit to what Poliquin had recommended to me at the Biosignature seminar last year: No carbs PWO, not till one is LEAN. For men that is below 10%, for women below 15% and in both cases, no sign of insulin resistance (high insulin readings at the love handles).
The Purpose of the PWO meal can vary based upon desired effects. Fasting produces a different effect from both low carb and high carb PWO meals. People get pretty spun out about which way is “right” but it’s really just a spectrum of options. In this situation the PWO meal of whey protein + coconut milk is providing quickly digested protein which will reverse catabolic actions of training, with just a bit of fat to suppress the normal glucose release of a large protein meal via glucagon. This would not be the end of the world but part of what we want with this PWO meal is the MAINTENANCE of insulin sensitivity. If we totally top off our glycogen stores PWO we impair insulin sensitivity and make it damn tough to lean out. So, one way to look at this is the a LC-PWO meal is focusing on muscular recovery and growth, while minimizing or limiting the effects of insulin or carbohydrate. This is in stark contrast with what we will see in the case of the high carb PWO meal. From my perspective this is THE PWO meal of choice from a health promotion standpoint. Insulin management, cellular stress mechanisms, hormesis…all the crap I’ll cover in the book are adressed when we choose a LC-PWO meal MOST OF THE TIME.*
Low Carb PWO-How
I used ~ 50g of Whey protein from a brand called Isoflex. It’s a mix of whey protein isolate, hydrosolates, glutamine peptides, some insulin sensitizers and other goodies. I ran with a vanilla flavor that is sweetened with sucralose. To this I added about ¼ can of coconut milk (legit Thai coconut milk…hardly any English on the can, not Whitey watered-down crap!) and 2 heaping tablespoons of coco powder. I shot this concoction down as soon as I wrapped up my CrossFit Football or ME-Black Box session. Recovery was good as in I was not particularly sore and miraculously, I started to lean out again, especially when I upped my fish oil to about 15g/day (Kirkland
Low-CARB Reality Check
If you are a strength oriented athlete you might thrive on this regime. Low carb in general, one or two higher carb meals per week (or maybe not). You will NOT however win the CrossFit Games or optimize performance in longer Met-con oriented activities. Several of the folks in the comments section were a little startled by the protein+fat PWO meal which seems completely at odds with what I talk about in 42 Ways to Skin the Zone. It is simply a different tool for a different situation. If one is overweight or showing signs of insulin resistance, a low carb PWO meal is the way to go. Solid food is just fine and likely even better.
Can’t everything be Fat Fueled?
This is a sub-category of low-carb reality check. In general, I think there are activities/work outputs that just run better with SOME glycogen. I have noticed in myself and in some other people a surprising level of work output while in ketosis…but I still think there is a bit more to be had from a properly glycogen fueled athlete. This article from the Journal of Nutrition and Metabolism sheds some light on the opportunities and possible limits of a fat-fueled existence. Keep in mind, even if you do not EAT carbs, your body makes some. This might be a natural way to structure training…what hepatic (liver) glycogen production can support…but we will look at that in the book!
High Carb PWO-Why
In the LCPWO scenario we are concerned just with the anabolic/muscle growth aspects of recovery. This MAY play towards performance if our game is strength oriented but it will likely NOT do us many favors if we desire to be the CrossFit Kid or some other glycogen dependant athlete. The HC-PWO meal becomes appealing when we need to replenish not only damaged muscle tissue but also the glycogen stores that fire intense activity. We can do this a dumb way (perfectly balanced protein/carb/fat meals the same proportion, every day, all the time) or we can be smart and take advantage of heightened insulin sensitivity PWO to fly protein and carbs into our muscles with less of a hit from insulin. In this scenario we should see not only solid muscular recovery due to our protein intake, but also rapid glycogen repletion due to the smart carbs we throw into the PWO meal. How much carb/protein is a great question and I honestly do not have a perfect answer. If you have followed OPT’s Blog you will have noticed that he scales the amount of carbs and protein based on volume/intensity of an effort and percent body fat. That friends, is damn smart. I know of some fairly technical formulas that involve weight, duration of activity and some other factors, but it all relates to fairly static state endurance activities. I find it tough to extrapolate much to the CrossFit world from this information. A nice rule of thumb I have found effective is find your Zone block allotment. From this use about ¼ of your daily protein for PWO meals, and ½ your days carbs PWO for “big” WOD’s, ¼ of your day’s carbs for “small” WOD’s. This does not mean you need to weigh and measure every meal, just use this as a tool to find a nice PWO carb/protein level. By the numbers this would look like: My block allotment would be 17 blocks. PWO protein would be 4-5 blocks, PWO carbs would be 4-8 blocks. Huge variability? You bet, you need to pay attention to how much carbs you need to recover from a given beating. This IS where writing down what you eat pays big returns.
What about Multi-event days?
Glad you asked, I hear there is this thing, the CrossFit Games looming in the near future. How should one fuel/refuel for events? You should have figured a bunch of this out already…now is NOT the time to alter your game plan dramatically but the formula above is a good place to start. I’d say most WOD’s would necessitate 50% of the days carbs PWO. If you have three WOD’s you are obviously not following Zone parameters today! You should have easy to digest foods (yams+ applesauce is a goody) as is a shake you know you tolerate well. A little protein is good for balancing things out, nuts are good for between event snacks. Whey protein in the yam+applesauce=damn yummy and very useful. Nothing new on game-day…gas while running “The Hill” seems like a horrid day.
High Carb Reality Check
I hope you see that a spectrum exists here…if I throw 10g of carbs into a PWO meal, it’s still pretty “low”. This is where people need to understand a little of the theory and then just get in and tinker.
I also had an asterisk* up above. It denotes the fact that although a low carb PWO meal is preferable for health, for longevity I think an OCCASIONAL HC-PWO meal is of benefit for a variety of reasons. Some of what I will cover in the book relates to two facts which seem at odds:
What is the metabolic profile most associated with EFFECTIVE aging? Answer: the ability to metabolize fat for energy.
What Helps to ensure this profile? OCCASIONAL bouts of glycolysis (large amounts of carbs).
To this end, once one is healthy, but following a low-carb approach drop in one HC-PWO meal every 5-7 days. Post burner is a perfect time.
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September 22nd
Tip 172: Add Tart Cherries to Your Diet for Better Sleep Better and Faster Recovery
Add tart cherries to your diet to improve sleep and recover faster after intense training. Tart cherries are proving to be a wonder food. In addition to curing insomnia and decreasing muscle pain after strenuous running they have been shown to decrease oxidative stress and lower chronic inflammation due to their high antioxidant content. Tart cherries also have a very low glycemic response, meaning they can support insulin sensitivity and optimal body composition.The new study found that drinking two 8-ounce servings of tart cherry juice (one in the morning and one in the evening before bed) improved sleep in adults with insomnia. Some individuals in the group had significant sleep improvements. The magnitude of improvements in sleep was found to be greater than all reported studies on valerian, an herb that has reported calming effects, and on most studies of melatonin supplementation.
Tart cherry juice also improves recovery after high-intensity running in both marathoners and half-marathoners. Two studies tested the effect of drinking tart cherry juice on local muscle inflammation and muscle pain after a running competition and found that it decreased ratings of pain and biomarkers of local inflammation. Researchers suggest that drinking or eating tart cherries can aid in the recovery of muscle function and possibly improving subsequent performance.
This evidence can be applied to strength and power athletes as well—less inflammation and faster recovery of muscle function is critical to get the most out of your training. And of course a greater volume or more intense training can lead to better competitive performance. Remember tart cherries produce a low glycemic response when consumed, and they can improve sleep, a key component of maintaining a lean body composition.
You can eat tart cherries, add them to other foods—get frozen ones when fresh are out of season—and add them to oatmeal to lower the glycemic response, or drink tart cherry juice. Another option is to try my Antioxidant Supreme that contains Barbados Cherry, a tart cherry variety, and get a potent antioxidant blend.
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September 4th 2011
Eat Whole Food Meals Not Processed Foods for More Calorie Burn
Get a better diet-induced thermogenesis from food and burn more calories by eating whole food meals rather than processed foods. You probably know processed foods are less nutritious and commonly contain more additives, and new evidence indicates that you’ll support a better body composition by eliminating processed foods from your diet.
A study from Pomona College in California compared the thermic effect of eating a processed cheese sandwich meal (processed cheese product and white bread) with a whole food cheese sandwich (bread with whole grain kernels and sunflower seeds and cheddar cheese). Both meals contained the same number of calories and a similar proportion of carbohydrate, protein, and fats. The diet-induced thermic effect of food is the amount of calories required to break down food, synthesize enzymes, and perform metabolic processes. It is typically about 10 percent of daily energy expenditure. Protein burns the most calories, followed by carbohydrates and then fats.
The thermic effect of the whole food meal was almost double that of the processed food meal—that’s right, participants burned 50 percent more calories after eating whole foods! Equally significant is the fact that the participants who ate the processed food meal had their metabolic rates drop below their average basal metabolic rate (BMR)—the average energy needed to keep the body functioning at rest—during the sixth hour after eating, while the whole food meal group never fell below the BMR. Also the duration of elevated energy expenditure in the whole food meal group lasted an hour longer than the processed food group.
The reason for the dramatic difference in calorie burn for the two meal types is due to variation in the quality of the ingredients and fiber content between the two meals. The processed food meal contained refined grains without bran or germ and about one-third of the fiber of the whole food meal. The refined quality of the processed food ingredients means it is more easily processed and requires less enzyme production and is more simply metabolized by the body, ultimately burning fewer calories in the process.
Researchers note that the ingredients used for the whole food meal did require some food refinement and processing to produce, but not nearly as much as for the processed food ingredients. They suggest that eating a stricter whole foods diet of fruit, vegetables, and meat devoid of processing would likely increase the thermic effect even more. Eating a diet of “whole foods” can also help shift the diet to include more protein and toward a better make up of carbohydrates (it’s preferable to get carbs from vegetables versus grains for better body composition). To learn more about the best carbs for a lean physique read Poliquin’s Top 10 Carb Intake Rules for an Optimal Body Composition.
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August 28th 2011
Tip 155: A Great Workout for Your Oblique Abs: Olympic Lifts
Perform Olympic lifts for stronger, more cut abdominal muscles. New research published in the journal Physical Therapy in Sport found that competitive female weightlifters have significantly stronger internal and external oblique muscles than a recreationally active control group. Last week I provided evidence that supports training the whole body rather than doing “ab” exercises for the strongest, tightest abs—a recommendation that is ideal for the less athletic or more novice training population. But, for athletes and more advanced lifters, the clean and snatch will pack a powerful hypertrophic punch to the lateral abdominals.
In this study, elite Thai weightlifters were found to have significantly thicker internal and external obliques and transverse abdominis muscles than the control group. Internal obliques were the thickest, followed by external, and then transverse abdominis, with the relationship between them representing structural balance of the lateral abdominal musculature.
It’s no big surprise to anyone who has done heavy Olympic lifting that it builds the abdominals. And researchers point to the strenuous overload of fast-twitch abdominal fibers required from the snatch and clean and jerk as the reason for greater size and strength in the subjects’ lateral abdominals. Additionally, they point to the role of the internal oblique as part of the muscular system that transfers the load between the pelvis and thorax, as well as the stress of repeated rapid lifts required from the snatch and clean.
Transverse abdominis strength and size is further developed through the stabilization required in the catch portion of the snatch and clean, and because of intra-abdominal pressure that is commonly increased in weightlifters versus recreational trainees. Clearly, Olympic lifts are an excellent addition to your “ab” program if you are trying to get stronger and more powerful. Novice trainees will benefit from re-reading my tip on abdominal training from last week
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August 21st 2011
Poliquin's Top 10 Carb Intake Rules for Optimal Body Composition
Optimal body composition with a low-carb, high-protein diet is not just about eating a limited amount of carbs and upping your protein intake. Rather, a lean, strong physique is best achieved by eating the right carbs at the ideal times. Here are ten rules for carbohydrate intake for health and a lean body comp.
1. Eliminate Grains, Particularly Wheat.
Wheat raises the blood sugar levels quickly in the same way as plain table sugar. White flour-based foods such as white bread or corn flakes are a poor source of fiber and they have a high glycemic content, meaning they cause a quick spike in insulin.
The presence of insulin tells the liver that food intake is meeting energy requirements so lipolysis, or the breakdown of fat for energy from body stores, becomes unnecessary. The insulin spike stops the body from burning fat for fuel. Any excess sugar or food intake is saved for future energy requirements and stored as fat. Constantly high insulin levels make the body resistant to insulin and leads to diabetes. This is why it’s best to eliminate grains, particularly white grains, and do resistance training –you’ll improve insulin sensitivity.
Research shows that eating a breakfast of whole wheat grains such as barley or rye results in significantly better glucose tolerance and insulin sensitivity than a breakfast of white wheat bread. Plus, whole wheat breakfasts improve glucose uptake at lunch and dinner. Whole wheat would be better than white wheat—also nicknamed “white death,” but no wheat is your best bet (see number 2). We’re going for low carb here, so I recommend eliminating your grains when possible and getting your carbs from fruits and vegetables.
Indeed, a review published in the European Journal of Clinical Nutrition points to the fact that vegetables and fruit are preferable to even low glycemic wheat and grain-based foods because they have qualities besides simply promoting glucose tolerance to recommend them. The benefits will be revealed below.
2. Yes, Eliminate Grains, Part II!
The grains that make up the Gliadin family such as oats, wheat, and spelt are the most common food allergen because they contain gluten. People of the Celtic ancestry, like the Irish, are more likely to be allergic to gluten. In fact, the National Health Institute estimates that gluten allergies affect almost one percent of Americans, and this number is likely underestimated because this allergy often goes undiagnosed.
An allergy to gluten is called celiac disease and means that the sufferer will have serious digestive damage from eating foods containing gluten, which causes a wide variety of other health problems including weakness, anemia, malnutrition, osteoarthritis, bone disorders, stomach cancer, and abdominal bloating to name a few—all problems that will trip you up if you want to gain muscle and lose fat.
You can be allergic to wheat and not have celiac disease as well, and even if you’re body isn’t intolerant to wheat and gluten, removing them from the diet is recommended for optimal body composition, digestion, and health.
Besides raising insulin levels in the body and providing a large carbohydrate and caloric punch, the body releases cortisol in response to the stressor caused by the gluten allergy. Research shows that cortisol partially prevents the harmful effect of gluten in the body. The problem is that cortisol results in muscle degradation and elevated levels suppress immune response and lead to adrenal exhaustion manifesting in the form of fatigue, depression, insomnia, and illness—not good!
3. The Main Source of Carbs Should be Fibrous.
Fibrous carbs, including many green vegetables, typically have very low carbohydrate content. Their inherent high fiber brings about a very moderate insulin response, thus making them an ideal fat loss food. Research shows that the higher fiber content of most vegetables will delay carbohydrate absorption, favorably modifying the glucose response. Dark green vegetables usually have a large antioxidant content as well (not as great as dark fruits, but still a sizeable amount). The best sources of fibrous carbs include:
● Kale
● Broccoli
● Lettuce
● Cabbage
● Cauliflower
● Mushrooms
● Green beans
● Onions
● Asparagus
● Cucumber
● Spinach
● All Forms of Peppers
● Zucchini
● Cauliflower
4. The Darker the Fruit, the Better it is For You
Dark fruits tend to have very thin skin, meaning they need to produce more antioxidants to protect themselves from the sun. In contrast, light colored fruits with thick skins such as bananas and melons have lower antioxidant content. Dark red, blue, and purple fruits are great anti-inflammatory foods because the extra antioxidants help get rid of free radicals that cause aging and inflammation.
Research shows that berries with high antioxidant content such as bilberries, blueberries, cranberries, and raspberries decrease glucose response in healthy subjects, slowing digestion. Researchers suggest that the bioactive polyphenols that dark-colored fruits contain promote greater insulin sensitivity. In addition, there is evidence that adding berries rich in polyphenols to high-glycemic foods that normally trigger a negatively high spike in glucose can moderate the body’s response, producing a remarkably low insulin response.
5. The Darker the Fruit, the Better it is For You, Part II
The darker the fruit, the lower the glycemic load. I referred to this above, but be aware that the reason dark fruits promote insulin sensitivity is that they produce a low glycemic response in the body.
Let me call your attention to the fact that not only will you have a better glucose response with dark fruits, but adding them to high-glycemic foods appears to moderate the body’s response as mentioned in number four. Researchers suggest dark fruit with high antioxidant content lower the glucose response of other foods because they work as enzyme inhibitors. Take note that it is necessary to fully chew berries or fruit to release the polyphenols to work their magic on the glycemic index of carbs.
Again, when you compare berries and cherries with bananas and pineapple, the latter two fruits have a significantly higher glycemic index. Of course, this applies to fruits in their natural state; when grapes become raisins, their glycemic index goes up because of dehydration of the fruit.
6. Replace Grains with Various Forms of Lettuce in Sandwiches
This rule is promoted by Jonny Bowden, author of “Living The Low Carb Life.” Instead of using bread, use dark leafy greens to wrap the meat. This will slow down the glycemic index and help shift the acid/alkaline base in your favor. Research shows that eating low glycemic foods or adding herbs to high glycemic foods that have a glycemic lowering effect such as flaxseed or fenugreek, reduces pH and glucose response.
Besides, the dark greens will provide more antioxidants, vitamins, and minerals as opposed to grains, which are lower in micronutrients. For example, phytates—the salts of phytic acid that are found in high content in whole grains—block the absorption of many minerals, especially zinc, iron, manganese, and calcium.
7. Limit Fructose Intake
Even though fruits are great foods loaded with nutrients, they also contain fructose. Fructose in too high quantities can slow down thyroid function, reducing metabolism and negatively affecting body composition. Research shows that excess fructose in rats results in decreased ATP in the liver, leading to less thyroid hormone uptake, and a reduction in fat burning.
Too much fructose in the diet also increases glycation. Glycation in layman's terms is browning, like the browning that makes crust on bread. Glycation is the cross linking of proteins (and DNA molecules) caused by sugar aldehydes reacting with the amino acids on the protein molecule to create Advance Glycosylation End-Products (AGEs). If you want to see protein cross-linking in action, cut an apple in half and watch it turn yellow!
Why is the worst glycation agent fructose? Because it does not raise insulin. In other words, the insulin is not getting it into muscle cells, meaning it lingers around in the body and wreaks metabolic havoc. As nutrition expert Robert Crayhon used to say: fructose is like the guest that won't go home once the party is over.
One study compared the effect of a diet high in fructose with one high in glucose. After ten weeks, the fructose group had significantly elevated levels of cholesterol and insulin, while insulin sensitivity and fat metabolism decreased. They also gained significantly more total fat and an even greater percentage of abdominal fat than the glucose group. Further research shows that this extra insulin causes dysfunction of cells, and in addition to the negative effect on body composition, it accelerates aging, vascular degeneration, and development of diabetes.
In contrast, there is evidence that consuming a post-exercise meal with glucose as the carbohydrate source results in greater fat oxidation and a more favorable metabolic response than if fructose is used. A study found that long-term high fructose consumption accelerates skin and bone aging because it modifies DNA, damaging tissue collagen. While this doesn’t speak directly to our topic of body composition, it points to the damaging effect of excessive fructose on health and longevity.
Take note that Robert Crayhon recommends that the average American eat no more than 5 to 10 grams of fructose a day! For very active individuals, 20 to 30 grams of fructose should be the maximum intake.
One of the worst sources of glycated fructose are weight loss bars that contain high fructose corn syrup, like the ones that used to be sold by a famous Texan verbally abusive lawyer turned weight loss guru. Then again, he was fat, and still is!
To check your glycation levels, ask your doctor to measure the concentration of glycated hemoglobin in your blood. A study from England revealed that glycated hemoglobin is the best tests to predict mortality—far better than cholesterol, blood pressure, or body mass index.
8. The Best Time to Load Up On Carbs is the First Ten Minutes Following Your Workout
Insulin sensitivity is at its highest after a workout making this the critical time to take in carbs to maximize muscle mass gains. Originally, based on the research that was available at the time, I typically recommended two g/kg of bodyweight. Over the years, after being exposed to more research and discussing it with my colleagues, I have come to the conclusion that it should be a reflection of the training volume for the training session. The greater the number of reps per training unit, the greater the carbohydrate intake.
Of course, all reps are not equal. A squat or deadlift repetition is more demanding than a biceps curl or triceps extension rep. By the same token, three reps of slow tempo squats has a different caloric demand than three reps of the power clean. As a general rule, I would recommend the following carbohydrate intake based on training volume for a given workout:
* 12-72 reps per workout: 0.6 g/kg/lean body mass (lbm) * 73-200 reps per workout: 0.8 g/kg/lbm * 200-360 reps per workout: 1.0 g/kg/lbm * 360-450 reps per workout: 1.2 g/kg/lbm
Take note that these recommendations are based on lean body mass, not your weight. To calculate lean body mass you need to know your lean mass percentage (or body fat percentage and subtract that number from 100). Then multiply this percent by your body mass and you’ll get your lean body mass.
Regarding the source of carbohydrates post-workout, I have experimented with various sources and I prefer fruit juices with a high glycemic index such as pineapple or grape to provide 15 to 20 percent of the carbs, with the rest of the carbs coming from carbohydrate powders. The powder should contain various types of maltodextrin and a minimal quantity of ribose. For variety, I use different types of juice such as a berry blend. You can also use any type of mushy fruit like bananas or peaches. For seriously underweight athletes, I may use more pineapple juice and/or corn flakes to drive the glycemic index upwards. Instead of using maltodextrin, you can also use desiccated honey.
9. Use Supplements That Promote Insulin Sensitivity with High-Carb Post-Workout Meals
A number of supplements support glucose uptake and promote insulin sensitivity, including nutrients such as taurine, arginine, magnesium, and R-form alpha lipoic acid. Adding them to your post-workout meal will help send glucose to muscle cells instead of fat cells.
Indeed, a review from the journal Biological Trace Element Research reports that magnesium plays an important role in carbohydrate metabolism, while influencing the activity of hormones that control blood glucose levels. Low magnesium can cause insulin resistance, which may result in the kidneys being unable to retain magnesium during episodes of hyperglycemia, creating a downward spiral of magnesium deficiency, fat gain, and subsequently diabetes.
Many herbs such as American ginseng, fenugreek, and bitter melon also facilitate glucose uptake by muscle cells. Research shows that adding fenugreek to a whole wheat bread will result in greater insulin sensitivity and more glucose uptake than consuming whole wheat bread without fenugreek. Similar results were evident when flax was added to a wheat chapatti, indicating flax may be a good addition as well.
10. Add Protein to Your Post-Workout Carb Meal
Protein is a critical part of post-workout nutrition because your muscles are primed for feeding and need amino acids for peak recovery. Essential amino acids (EAAs), particularly the branched-chain amino acids (BCAAs), have been shown to trigger protein synthesis and fat loss. Taking BCAAs will also allow you train harder and longer because the amino acids enhance fat oxidation and research shows that individuals with a higher BCAA intake in their diets have lower body weight and better body composition.
Taking as much as 40 grams of EAAs after heavy training results in an anabolic shift from muscle protein degradation to protein synthesis. I suggest using 15 grams of protein for every 50 lbs of bodyweight—you will increase glycogen storage by as much as 40 percent, and will boost release of the anabolic hormone, IGF-1.
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August 10th 2011
Why Fish Oils Are The Most Important Supplement
Fish oils have been promoted as a potential cure for virtually all diseases. Some members of the medical community have inferred that most ailments can be healed by manipulating the ratios between the EPA and the DHA.
For those of us interested in positively and optimally altering body composition and maximizing our training efforts, fish oils offer sixteen possible advantages:
1. Has positive effects on any disease known to man. According to the Natural Medicines Comprehensive Database, fish oils have been shown to have medical applications in the treatment of extremely wide variety of ailments including hyperlipidemia, hypertriglyceridemia, coronary heart disease, cardiac arrhythmias hypertension, stroke, bipolar disorder, rheumatoid arthritis, psoriasis, atopic dermatitis, ulcerative colitis, Behcet’s syndrome, and Raynaud’s syndrome. Fish oils are also used orally for weight loss, asthma, cancer, painful menses, lung diseases, hay fever, Crohn’s disease, chronic fatigue syndrome, albuminuria associated with diabetic neuropathy, restenosis after angioplasty, miscarriage, preeclampsia, preterm labor, and intrauterine growth retardation. Fish oils are used for systemic lupus erythematosus, cystic fibrosis, gingivitis, renal impairment associated with cirrhosis, hyperglycemia associated with type 2 diabetes and claudication. Fish oils are also used to treat attention deficit hyperactivity disorder (ADHD), dyslexia, and dyspraxia.
2. Cell membrane health. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), insure that cell membranes remain healthy. This means that the membranes are flexible and contain larger numbers of insulin receptors that are more receptive and responsive to circulating insulin. This results in decreased fat storage in the adipocytes (fat cells).
3. Fish oils turn on the lipolytic genes. That means that the genes responsible for burning fat are activated, which means there is an increased utilization of fat stores from the adipocytes.4. Fish oils turn off the lipogenic genes. That means that the fat storage genes are turned off.
5. Fish oils diminish C-reactive proteins. This a newly identified risk factor associated with various inflammatory diseases, including atherosclerosis, angina, coronary heart disease, heart attack, stroke, congestive heart failure and diabetes. The DHA fraction of the fish oil seems to be one most responsible for that protective effect. DHA also has best ability to reduce blood pressure.
6. Reduced inflammation from physical training. EPA has the greatest effect on reducing inflammation through its downstream metabolites known as resolvins. Resolvins may be the key to the beneficial actions of fish oil in human diseases.
7. Pain management from the reduced inflammation. While fish oils reduce pain and inflammation themselves, they are also displacing other more pro-inflammatory fats out of the cell membranes, having an additive effect. When people improve their omega-6 to omega-3 ratio, they report a noticeable improvement in pain.
8. Increased focus in training. EPA regulates blood supply to the brain which is essential in maintaining focus in weight training sessions. DHA is important in brain membranes, memory and cognitive function.
9. Fish oils increase serotonin levels(th ehappy neurotransmitter).Therefore, fish oils will decrease incidence of depression, anxiety, panic attack and reduce carbohydrate cravings.
10. Fish oils will improve your cardiovascular risk profile. Fish Oils will lower VLDL, triglycerides, homocysteine, fibrinogen and increase HDL levels. Combining fish oils with plant sterols will improve lipid levels even more than either alone.
11. Fish oils can also decrease blood pressure by several mechanisms. These include increases in the vasodilatory compound, nitric oxide, reducing vascular inflammation, blocking the constrictive elements in the vascular wall such as the calcium channels reducing blood viscosity, and inhibiting a blood vessel constrictor (thromboxane). Lipoprotein (a) is another CVD predictor that can be lowered by fish oils (a 19% reduction was seen with natural, stable fish oils and just 4% with a highly purified fish oil).
12. Fish oils are a great stress fighter .Supplementation with n-3 fatty acids inhibits the adrenal activation of steroids, aldosterone , epinephrine and norepinephrine ( catecholamines) elicited by a mental stress, apparently through effects exerted at the level of the central nervous system. Therefore, for the same amount of stress, one will produce fewer stress hormones if consuming fish oils on a regular basis.
13. Fish oils turn on the carnitine enzymes. These are the enzymes responsible for the burning of body fat.
14. Fish oils mitigate insulin response. This means that your blood sugar won’t rise as quickly and sugar is less likely to go to your fat cells.
16. Very easy compliance. Taking fish oil on a regular basis is something very easy for people to do. Nearly all obese people are depressed, so for them to take fish oil, because it raises serotonin, could be their first essential step towards a lean healthy body.
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Aug 3rd 2011
Tip 141: Take More Protein and Improve Your Reaction Time and Brain Functioning
Get a high protein diet for quicker reaction time and a better working brain—in addition to that obvious benefit of increased muscle synthesis after training. Reaction time is relatively untrainable: you’re either born with it or you aren’t, and it’s a critical determinant of performance in quick timing tasks such as baseball and defensive motions. Research shows that even though you can’t train it, reaction time and brain function can be significantly improved by upping your protein with more lean meats, protein shakes, and amino acid supplementation.
A Danish study found that participants who ate a high protein (HP) diet (3 grams per kg of bodyweight) for three weeks had better reaction time and cognitive function than those on a usual protein (UP) diet (1.5 grams per kg of bodyweight). Take note that the amount of protein in the UP diet is actually fairly high in comparison to the average American diet and U.S. Recommended Daily Allowance, so you may need to increase your intake to get the added brain benefit.
The HP group performed significantly better on verbal fluency tests and faster on cognitive ability tests. The HP group also scored better on more demanding tests over the less demanding tests, and had better overall reaction time. Also, at the end of the study period, the HP group had elevated levels of branched-chain amino acids (BCAAs) in their systems, which researchers suggest are the source of the improved mental functioning. BCAAs have also been shown to reduce fatigue and improve brain function after heavy training, highlighting their value in post-workout nutrition.
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July 28th 2001
Tip 137: Maximize Muscle Building: Train to Failure and Take Essential Amino Acids Immediately and 24 Hours After Your Workout
To get the most muscle-building effect out of your workout, it’s necessary to supplement with extra protein and Essential Amino Acids(EAAs) immediately after and 24 hours after your workout. Research shows that the protein synthesis that is triggered by resistance training can be increased by taking extra EAAs for up to 24 hours after lifting.
A recent study found that taking 15 grams of whey protein the day after training to failure, increases rates of protein synthesis more than if submaximal exercise had been done, meaning that the intense exercise amplifies the anabolic response and sensitizes the muscle to subsequent protein feeding for at least 24 hours. The key is training to failure. Research shows that you’ll only get this added muscle-building benefit if you are optimally recruiting Type 2 muscle fibers by training to failure because maximal fiber activation is necessary to sensitize the muscle to EAA feeding. Interestingly, researchers found elevated protein synthesis and enhanced EAA sensitivity in response to using two very different loading schemes to failure: a 90 percent 1 RM load and a 30 percent 1 RM load. This was not the case with an exercise protocol using a 30 percent load that didn’t train to failure.
Researchers suggest that high volume can be used rather than heavy load to fatigue the Type 2 fibers by lifting to muscle failure and thereby enhancing protein building with EAA supplementation. This is good news if heavy loads are contraindicated due to injury, physical limitations, or the variations in a wave-like periodization program. The distinct metabolic process yielding elevated protein synthesis did vary between the 30 and 90 percent load groups, indicating the value in changing your training load. Check out my Amino Acid Supreme for your EAA needs.
Burd, N., West, D., Moore, D., Atherton, P., Staples, A., Prior, T., Tang, J., Rennie, M., Baker, S., Phillips, S. Enhanced Amino Acid Sensitivity of Myofibrillar Protein Synthesis Persists for up to 24 Hours After Resistance Exercise in Young Men. The Journal of Nutrition. 2011. 141(4), 568-573.
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July 17th 2011
Tip 129: Recover Faster and Train Harder - Use Cold Water Immersion After Intense Workouts
There are so many training variables that you may neglect your recovery, but after you complete that last muscle-burning rep is the critical time for your body to recuperate and benefit from your work. Don’t disregard it!
Just as the ideal carb/protein ratio after training is crucial for muscle building, a cold water immersion can do wonders for restoring power and strength, while a cold followed by hot water immersion is best for anaerobic sprint recovery. Whether you’re training for a competition or find your training hindered by soreness and diminished strength after an intense workout, water therapy will do the trick.
A new study found that following 20 minutes of high-intensity training of vertical jumps interspersed with sprint intervals on a rowing machine, a cold water bath is most effective at restoring maximal strength and jump power. In contrast, cold water followed by hot water restores sprint ability faster. The cold water bath (CWB) was at 50°F for 15 minutes, while the cold-then-hot water bath (CHB) was at 50°F followed by 108°F, each for 90 seconds for a total of 15 minutes. A temperate water bath (TWB) at body temperature and a passive group (PAS) with no water therapy did not have improved recovery. Plus, 24 hours after training, the TWB and PAS groups had suppressed power performance that was significantly lower than before training values, while the CWB and CHB had almost fully recovered pre-training power and strength levels.
The CWB appeared to be effective in preventing exercise induced muscle damage due to the fact that the biological markers of creatine kinase and leucocyte were diminished after exercise. CWB resulted in less inflammation, allowing for faster recovery and muscle repair. In contrast, the CHB method is best for clearing metabolites that inhibit muscle power in all-out sprinting.
Based on a review of similar studies, researchers suggest that for maximal strength recovery, a cold water bath should be for at least 15 minutes at 50°F (12 minutes is too short, and 59 °F is too warm). A cold-then-hot bath protocol should follow the same method as described above in the study for recovery after sprinting.
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July 10th 2011
Tip 122: Water Temperature Plays a Major role in Avoiding Dehydration and Maximize Performance
Drink cold water before training to maximize performance and stay hydrated. Temperature plays a major role in your ability to maintain hydration and perform at your best. Plus, proper hydration is fundamental for overall health and a lean body composition. I use the following formula to estimate water needs per day: (Body weight in pounds/2) + (body weight x 20%) = number of ounces per day.
For example:
140 lb/2 = 70
20% of 70 = 14
70 + 14 = 84 oz/day
A new study compared a group of heat-exposed men who were given 100 percent fluid replacement with a dehydrated group (dehydration was achieved via a hot water bath). Researchers found that dehydration results in a significant decrease in resistance training performance. Using a six exercise protocol with three sets per exercise, the dehydrated group performed fewer reps for all exercises, had a higher recovery heart rate, and had a higher rating of perceived exertion for all exercises than the hydrated group.
A second study found that cooling the body during short-term intense exercise such as strength training or running sprints results in improved performance. Researchers tested three groups in the bench press (one with localized palm cooling, one with palm heating, and one with no thermic manipulation) and found that cooling the palms resulted in a greater overall workout volume. Participants performed four sets to fatigue using 85 percent of the 1RM. The palms-cooled group lifted significantly more reps, had lower average body temperature, and a lower rating of perceived exertion for all sets. The palms-heated group rated the workout as hardest of all three groups and also had a higher average body temperature.
Performing in the heat and humidity requires a dual approach of proper cooling and optimal hydration. Of course, many gyms go overboard with the air conditioning, creating an icy environment, but don’t ignore the data as you power through summer workouts.
References:
Kraft, J.A., Green, J.M., Bishop, P.A., Richardson, M.T., Neggers, Y.H., Leeper, J.D. Impact of Dehydration on a Full Body Resistance Exercise Protocol. European Journal of Applied Physiology. 2010. 109(2), 259-267.
Kwon, Y.S., Robergs, R.A., Kravitz, L.R., Burney, B.A., Mermier, C.M., Schneider, S.M. Palm Cooling Delays Fatigue During High-Intensity Bench Press Exercise. Medicine and Science in Sports and Exercise. 2010. 42(8), 1557-1565.
Kraft, J.A., Green, J.M., Bishop, P.A., Richardson, M.T., Neggers, Y.H., Leeper, J.D. Effects of Heat Exposure and 3% Dehydration Achieved Via Hot Water Immersion on Repeated Cycle Sprint Performance. Journal of Strength and Conditioning Research. 2011. 25(3), 778-786.
