I have expanded on the information provided by the EIS on preventing and recovering from injury
http://www.inspiringfitness.co.uk/;news;item/3/67/t/Reduce+The+Effects+Injuries+Have+On+Your+Workouts/
Friday, 21 May 2010
Sunday, 16 May 2010
Saturday, 15 May 2010
You Won't Build Your Perfect House If You Can't Unwrap The Materials
I recently read a great analogy for digestion and macronutrient absorption. Picture this! You are renovating your home. Trying to build the house you’ve always wanted. You will need to demolish the existing structures to make room for the newer, better parts you intend to build. After the demolition work, you will have carefully selected exactly what building materials you need for the renovations and had them delivered.
The building materials will have arrived in wrapped pallets. But what if you do not have a Stanley knife or any tool that allows you to remove the wrapping? All you will have managed to do is demolish parts of your home but not be able to rebuild and have your dream house.
When you train, you breakdown muscle and energy sources and replenish them when we consume the right foods. You may be eating lean, organic meat, oily fish, colourful fruit and vegetables and supplementing correctly, but that is a waste of time if you can not ‘unwrap’ them.
The ‘unwrapping’ is done by your digestive system. In your gastrointestinal (GI) tract, there are digestive enzymes that breakdown specific foods into their building blocks, which we use to remodel the house you live in, i.e. your body.
In an ideal world, you get your digestive enzymes from two sources: endogenous construction (produced by your body) and exogenous deliver (from our food). The body’s production reduces with age, as well as when you consume refined foods, alcohol or by simply eating too fast. Cooking food also destroys the naturally occurring enzymes found predominantly in vegetables.
So, you should eat a diet full of raw, whole foods, especially vegetables, as advocated by diets like the Paleo or Primal BluePrint. However that would involve not eating out and controlling what your friends and family feed you. This is somewhat impractical for most of us. I would recommend everyone supplement with highly specialised dietary enzymes, like those found in Proactazyme.
How To Supplement
Most enzyme supplements contain animal derived (pancreatic) enzymes which, though helpful, are dependent upon the acidity of the GI tract for activation. The GI tract has differing pH along the canal thus animal enzymes are a less than absolute solution can be especially ineffective in people with decreased stomach acid production, like those on anti-indigestion medication.
Plant sourced enzymes have been found to be up to 12.5 times more powerful than pancreatic sourced enzyme formulae. They are acid-stable, working over a broader spectrum of pH values.
In addition, Proactazyme has the bonus of helping with the digestion of a wider range of foods. Whilst most animal enzymes contain a protease (protein digestion), amylase (carbohydrate digestion at pH neutral) and lipase (fat digestion), Proactazyme has all those, in addition to glucoamylase for carbohydrate digestion at pH = 3, pectinase for pectin (found in plant cell walls) and cellulase for plant fiber.
If you suffer from any of the following, it is likely that your digestive enzymes are not working and you are not breaking your food down properly
The building materials will have arrived in wrapped pallets. But what if you do not have a Stanley knife or any tool that allows you to remove the wrapping? All you will have managed to do is demolish parts of your home but not be able to rebuild and have your dream house.
When you train, you breakdown muscle and energy sources and replenish them when we consume the right foods. You may be eating lean, organic meat, oily fish, colourful fruit and vegetables and supplementing correctly, but that is a waste of time if you can not ‘unwrap’ them.
The ‘unwrapping’ is done by your digestive system. In your gastrointestinal (GI) tract, there are digestive enzymes that breakdown specific foods into their building blocks, which we use to remodel the house you live in, i.e. your body.
In an ideal world, you get your digestive enzymes from two sources: endogenous construction (produced by your body) and exogenous deliver (from our food). The body’s production reduces with age, as well as when you consume refined foods, alcohol or by simply eating too fast. Cooking food also destroys the naturally occurring enzymes found predominantly in vegetables.
So, you should eat a diet full of raw, whole foods, especially vegetables, as advocated by diets like the Paleo or Primal BluePrint. However that would involve not eating out and controlling what your friends and family feed you. This is somewhat impractical for most of us. I would recommend everyone supplement with highly specialised dietary enzymes, like those found in Proactazyme.
How To Supplement
Most enzyme supplements contain animal derived (pancreatic) enzymes which, though helpful, are dependent upon the acidity of the GI tract for activation. The GI tract has differing pH along the canal thus animal enzymes are a less than absolute solution can be especially ineffective in people with decreased stomach acid production, like those on anti-indigestion medication.
Plant sourced enzymes have been found to be up to 12.5 times more powerful than pancreatic sourced enzyme formulae. They are acid-stable, working over a broader spectrum of pH values.
In addition, Proactazyme has the bonus of helping with the digestion of a wider range of foods. Whilst most animal enzymes contain a protease (protein digestion), amylase (carbohydrate digestion at pH neutral) and lipase (fat digestion), Proactazyme has all those, in addition to glucoamylase for carbohydrate digestion at pH = 3, pectinase for pectin (found in plant cell walls) and cellulase for plant fiber.
If you suffer from any of the following, it is likely that your digestive enzymes are not working and you are not breaking your food down properly
- Bad breath, body odour, smelly feet
- Difficulty digesting food, so avoid certain food
- Food allergies
- Indigestion, wind, heart burn or bloating
Proactazyme is easy to use. Just take one or two tablets before eating, at least three times per day. The added bonus is that enzymes do not trigger a negative feedback, so your body will not decrease its endogenous production. That is why everyone should take Proactazyme, regardless of whether you have any of the above symptoms list above. That way, you will be ensured to have the building materials available when you need them.
Tuesday, 11 May 2010
Excellent advice from the English Institute of Sport on Nutrition and Supplementation for Injury Recovery
The following is an article published by the English Institite of Sport (EIS) on nutrition and supplementation for recovery from injury
When injured, athletes face the battle of rehabilitation in the gym and physio room, however what they also choose to eat plays a vital role in their recovery.
Whilst appropriate nutrition won’t cut rehabilitation from weeks to days, if used effectively it can ensure that the healing process is optimal and can help athletes make a strong return.
English Institute of Sport (EIS) Performance Nutritionist Bronwen Lundy works with the British Olympic Association’s Intensive Rehabilitation Unit as their nutrition
specialist and says that views on nutrition injury have developed in recent
years.
“Traditionally, the first thing that would spring to mind when an athlete was injured was how to ensure they maintained their weight whilst training was reduced. We now know a lot more about the recovery process and the focus has shifted to the specific areas where nutrition can speed recovery up. So, whilst weight management is still on the list, it’s not the sole focus.”
EIS Performance Nutritionist Alex Popple explains just how specific areas of nutrition can support recovery. “Quick recovery from soft tissue damage, such as muscle tears and traumas, could require an increased protein intake, specifically the protein amino
acid leucine, to support new cell growth and repair” he says.“Key micronutrients such as zinc, iron and magnesium are also important for the healing process and formation of new cells. Such micronutrient and protein demands can be met by adding red meat, milk, shellfish, eggs, nuts and seeds to your daily diet” he adds.
For bone strength and maintenance, Popple advises that increasing vitamin D and calcium intake may be helpful to making a return to form.“For some athletes, some sun exposure will be enough to top up vitamin D stores, especially in winter; otherwise they may seek supplementation, as advised by their GP. As for calcium, having at least 3 servings of low-fat dairy products per day, for example milk, yoghurt and cheese, will help keep calcium intake up.”
When it comes to recovering from joint issues, Popple advises a combination of sources. “Some arthritic conditions, tendonitis and joint injuries may benefit from a glucosamine sulphate supplement. This is a vital component used in the formation of the connective tissues around joints; cartilage, tendons and ligaments. Adding an appropriate source during recovery from such conditions or even during hard training could help reduce joint pain and maintain flexibility of the joint. “Reducing inflammation during injury needs careful consideration; inflammation is a sign of damage and taking an anti-inflammatory to continue competing or training might not be the answer. Omega 3s, such as EPA and ALA, are a natural anti-inflammatory and can help prevent those achy knees! Olive oils, nuts and oily fish (such as salmon, tuna and mackerel) are the best sources. Omega 3 oils are encouraged as part of a normal healthy diet to reduce the risk of heart disease, so this is an added benefit” he adds.
The type of injury will dictate the nutritional recommendations that are provided to support recovery and it is advised to liaise with a professional for specific requirements. Some supplements may need to be avoided during injury and early in rehabilitation, particularly if surgery is needed. Always check with your GP, sports nutritionist or specialist.
Thursday, 6 May 2010
Twelves Clinical Points From Poliquin Worth Knowing
The following is a reproduction of a recent blog by Charles Poliquin on hormones and their effects on body composition and fitness.
Today, Dr. Rakowski was lecturing at the Poliquin Strength Institute for the Biosignature Continuing Education Series. Here are 12 clinical pearls you missed out on:
- People who thrive are the ones that make and metabolize acids correctly. Acid can be your friend if you manage it properly.
- Here is a pearl from Dr. Rakowski, he showed a scientific paper on B12 absorption and brain aging. If you don't absorb B12, your brain
ages 617% faster! As I have stated before, the greatest impact of not testing
your HCl levels is compromising your brain health.- Growth hormone is a significant anti-depressant. Deep sleep is the real way to achieve optimal growth hormone levels.
- The major benefit of using Arginine is boosting growth hormone during effort, besides boosting NO2.
- Only fat people make too much estrogen.
- People who have elevated triglycerides have low levels of growth hormone.
- The body ignores constant stimuli. Changing everything constantly is one of the keys to success whether we are talking about training, diet, or supplements.
- Brain derived neurotrophic factor is a strong anti-depressant produced by exercise that induces lactic acid production.
- Learning improves 20% after exercise. Why are we canning Physical
Education classes?- Charlie Chaplin fathered a child when he was 80. Sexual dysfunction is rampant because people are simply unhealthy.
- Low-grade systemic inflammation (metaflammation) is associated with obesity,
insulin resistance and chronic disease (Brithish Journal of Nutrition (2009) 102, 1238-1242- Friends do not let friends get fat.
- Sleep is your most powerful anti-inflammatory agent.
Subscribe to:
Posts (Atom)
