Creatine is an amine found in meat, fish and other animal products like organs. After combining with phosphate, it forms creatine phosphate (CP), which transports energy in the form of the phosphate and acts as a buffer to lactic acid and component of the phosphagen energy system. It is stored in muscle. Energy formed in breaking the creatine - phosphate bond is used to convert adenosine diphosphate (ADP) to adenosine triphosphate(ATP), the energy molecule of the body.
Companies producing compounds containing it claim that increases muscle mass, improves exercise recovery time, and improves sprint performance.
Research shows that some people react well to it while other people do not react well to it. Most people eat a good amount of protein. Vegetarians may need creatine as a supplement. The only studies to show benefits from creatine phosphate ingestion are those involving repeated bouts of brief, strenuous, high-intensity maximal exercise that lasts from 4 to 30 seconds, with a 1-5-minute recovery time between sprints. The mechanism of the improvements could be increased pre-exercise stores of creatine phosphate and-or increased recovery of creatine phosphate stores.
Some research shows that creatine stores increased more when simple carbohydrates were ingest 30 minutes after creatine consumption. Some research also suggests that creatine phosphate benefits are offset by caffeine consumption.
When exercise performance has improved, the dosage ranges from 15 to 30 g per day over 4-7 days, with a maintenance phase of 2-5 g per day. Doses should be divided 4 times in one day.
Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Thursday, February 21, 2008
Chromium Picolinate
Chromium is a mineral involved in the metabolism of carbohydrate, protein and fat, by augmenting the effects of insulin, stimulating the uptake of glucose and amino acids by body tissues. The Dietary Reference Intake (DRI) for chromium is 25 micrograms (mcg) for women 19 years old and older, and 35 mcg for men 25 years old and older. Picolinate is a derivative of tryptophan.
Claims include that chromium picolinate enhances amino acid uptake to from protein, promotes fat loos by glucose transfer, lowers cholesterol, increases strength, and even prolongs life. But people who do not have a low glucose tolerance to do not benefit. Research on chromium picolinate and performance has been inconclusive.
What chromium picolinate does is to augment insulin action, and thus stimulate amino acid and glucose uptake in muscles and promoting muscle growth. Some evidence shows that chromium supplementation helps diabetic patients with the uptake of glucose after a meal. No conclusive evidence of muscle gain or fat loss associated with chromium picolinate has been found.
Chromium picolinate deficiency can lead to impaired glucose uptake, diabetes and cardiovascular disease. chromium picolinate intake above 400 micrograms a day can inhibit iron absorption.
Food high in chromium includes: prunes, American cheese, peanuts, corn, peas and Tortilla chips.
Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Claims include that chromium picolinate enhances amino acid uptake to from protein, promotes fat loos by glucose transfer, lowers cholesterol, increases strength, and even prolongs life. But people who do not have a low glucose tolerance to do not benefit. Research on chromium picolinate and performance has been inconclusive.
What chromium picolinate does is to augment insulin action, and thus stimulate amino acid and glucose uptake in muscles and promoting muscle growth. Some evidence shows that chromium supplementation helps diabetic patients with the uptake of glucose after a meal. No conclusive evidence of muscle gain or fat loss associated with chromium picolinate has been found.
Chromium picolinate deficiency can lead to impaired glucose uptake, diabetes and cardiovascular disease. chromium picolinate intake above 400 micrograms a day can inhibit iron absorption.
Food high in chromium includes: prunes, American cheese, peanuts, corn, peas and Tortilla chips.
Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Choline
Choline is a vitamin-like substance found in plant and animal cells. plants, it is part of the phospholipids in cell membranes and the neurotransmitter acetylcholine, responsible for muscular contractions.
A decrease in acetylcholine may lead to fatigue during exercise. Choline supplementation increases the amount of choline in the blood that is available for actylcholine production, leads to increased acetylcholine. No research on improvements on strength or power due to choline have been reported.
Choline is reduced 30% TO 50% after endurance runs. Supplementation with 2,000 mg of choline in bitartrate or citrate form increases plasma choline. In turn, the speed of aerobic performance increased, and the the onset of muscle fatigue increased.
The Adequate Intake for females age 19 years and older is 425mg/day. The Adequate Intake for males aged 19 and older is 550 mg/day.
Too much choline leads to adverse events. Subjects taking 20 mg of choline daily have reported diarrhea and gas. The Tolerable Upper Intake Level (UL) for choline is 3,500 mg/day for females and males 19 years old and older.
Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
A decrease in acetylcholine may lead to fatigue during exercise. Choline supplementation increases the amount of choline in the blood that is available for actylcholine production, leads to increased acetylcholine. No research on improvements on strength or power due to choline have been reported.
Choline is reduced 30% TO 50% after endurance runs. Supplementation with 2,000 mg of choline in bitartrate or citrate form increases plasma choline. In turn, the speed of aerobic performance increased, and the the onset of muscle fatigue increased.
The Adequate Intake for females age 19 years and older is 425mg/day. The Adequate Intake for males aged 19 and older is 550 mg/day.
Too much choline leads to adverse events. Subjects taking 20 mg of choline daily have reported diarrhea and gas. The Tolerable Upper Intake Level (UL) for choline is 3,500 mg/day for females and males 19 years old and older.
Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Ephedra
Years ago I took an Ephedra product. I had a low stroke volume, heart rate and blood pressure and was sitting in a chair. All of a sudden my heart started to beat quickly and irregularly. I knew this product was out of whack. Years later, the Food and Drug Administration (FDA) banned. I should have written a report!
Most people do not need supplements most of the time. This is a great example.
Ephedra, or Ma Huang (Ephedra sinica) is a stimulant herb that can be found in supplements, teas, cold medications and asthma medications. It is sympthomimetic agent, acting like the "fight or flight" hormones epinephrine and norepinephrine.
It increases cardiac blood output, enlarges bronchial airways, enhances muscle contraction and increases blood glucose availability while exercising.
Claims include that it enhances weight loss, increases muscle mass, boosts energy, delays fatigue onset and decreases appetites. Few studies have been done on Ephedra or support these claims. Ephedra and caffeine has been shown to improve time to exhaustion and lower rating of perceived exertion in high-intensity cycling.
The FDA has had more than 800 reports of adverse events,including death, as a result of Ephedra ingestion.
Other adverse events include: heart attacks; stroke; angina; irregular heart beats; irritability; dizziness; diarrhea; headaches; nausea.
Some teas or other products may have trace levels of Ephedra. I suggest not to ingest these products. Definitely do not ingest any products with Ephedra in the top four ingredients.
Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Most people do not need supplements most of the time. This is a great example.
Ephedra, or Ma Huang (Ephedra sinica) is a stimulant herb that can be found in supplements, teas, cold medications and asthma medications. It is sympthomimetic agent, acting like the "fight or flight" hormones epinephrine and norepinephrine.
It increases cardiac blood output, enlarges bronchial airways, enhances muscle contraction and increases blood glucose availability while exercising.
Claims include that it enhances weight loss, increases muscle mass, boosts energy, delays fatigue onset and decreases appetites. Few studies have been done on Ephedra or support these claims. Ephedra and caffeine has been shown to improve time to exhaustion and lower rating of perceived exertion in high-intensity cycling.
The FDA has had more than 800 reports of adverse events,including death, as a result of Ephedra ingestion.
Other adverse events include: heart attacks; stroke; angina; irregular heart beats; irritability; dizziness; diarrhea; headaches; nausea.
Some teas or other products may have trace levels of Ephedra. I suggest not to ingest these products. Definitely do not ingest any products with Ephedra in the top four ingredients.
Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Glycemic Effect
The glycemic effect is a measure of the response of blood glucose concentration and insulin to the carbohydrate in a food. It is measured by 1. how quickly and high the blood glucose gets, and 2. how quickly the blood glucose returns to normal.
It is preferential for most athletes to eat food with a low (<60) or medium (60-85) glycemic index before working out, becasue high glycemic (>85) tends to cause a spike and sharp decrease in blood glucose levels. However, there has not been conclusive evidence that eating a sugary snack before exercise diminishes performance.
Here are some examples of the three types of glycemic foods.
High: white bread, angel food cake, doughnut, cornflakes, watermelon, carrots, Rice Crispies
Medium: banana, grapes, sponge cake, All-Bran cereal, pita bread, buckwheat, Special K cereal, linguine
Low: Milk, yogurt, apples, peaches, apricots, lentils, beans, spaghetti
Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
It is preferential for most athletes to eat food with a low (<60) or medium (60-85) glycemic index before working out, becasue high glycemic (>85) tends to cause a spike and sharp decrease in blood glucose levels. However, there has not been conclusive evidence that eating a sugary snack before exercise diminishes performance.
Here are some examples of the three types of glycemic foods.
High: white bread, angel food cake, doughnut, cornflakes, watermelon, carrots, Rice Crispies
Medium: banana, grapes, sponge cake, All-Bran cereal, pita bread, buckwheat, Special K cereal, linguine
Low: Milk, yogurt, apples, peaches, apricots, lentils, beans, spaghetti
Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Minerals
Macronminerals like calcium and magnesium are minerals that are required in 100 mg/day or larger doses. Microminerals or trace minerals, like iron and zinc, are required in small amounts.
Minerals are found in food ad our bodies in ionic form or as part of organic compounds like metalloenzymes. One mineral may reduce the absorption rate of another mineral. For instance, iron can decrease in absorption. Food components like phytates, fiber, oxalate and tannin can decrease absorption of some minerals like calcium and iron. Some medications, such as antibiotics and laxative, can interfere with mineral absorption. Diuretics cause mineral depletion. Vitamin C enhances the absorption of iron. Vitamin D enhances calcium absorption in muscle and bone.
Mineral supplements are needed in rare cases of pregnancy, old age or illness. Read the labels and consult a dietitian about needs, dosages and possible harmful medication interactions.
Search in print or online for the metabolic actions of specific minerals, and look out for future blogs on this subject.
Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Minerals are found in food ad our bodies in ionic form or as part of organic compounds like metalloenzymes. One mineral may reduce the absorption rate of another mineral. For instance, iron can decrease in absorption. Food components like phytates, fiber, oxalate and tannin can decrease absorption of some minerals like calcium and iron. Some medications, such as antibiotics and laxative, can interfere with mineral absorption. Diuretics cause mineral depletion. Vitamin C enhances the absorption of iron. Vitamin D enhances calcium absorption in muscle and bone.
Mineral supplements are needed in rare cases of pregnancy, old age or illness. Read the labels and consult a dietitian about needs, dosages and possible harmful medication interactions.
Search in print or online for the metabolic actions of specific minerals, and look out for future blogs on this subject.
Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Standard Serving Size
Standard Serving Sizes are shown on food products. Nutrients are listed in grams and percentage of the Daily Recommended Intake (DRI). Be careful to read the serving size on the food packet. If the size if 10 potato chips for 50 grams of carbohydrates, and you eat 30 potatoe chips, you will be eating more carbohydrates than you think. Doing this several times a day may lead to an imbalanced nutrient intake or calories in excess of what you want to ingest.
Here is another example: The standard serving size for a bagel is 1 ounce. If you eat a delicatessen "super bagel", you may be ingesting about 600 calories without knowing it. Your health and workout intentions may not be adversely affected. But if you want to ingest those calroies from a protein or fat source for your dietary and workout intentions, the "super bagel" would cramp those eforts.
Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Here is another example: The standard serving size for a bagel is 1 ounce. If you eat a delicatessen "super bagel", you may be ingesting about 600 calories without knowing it. Your health and workout intentions may not be adversely affected. But if you want to ingest those calroies from a protein or fat source for your dietary and workout intentions, the "super bagel" would cramp those eforts.
Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Fiber and Phytochemicals
Fiber is needed for healthy digestion. It is present mostly in vegetables, fruits and whole grains. Fiber can be insoluble, like that found in bran, rye, wheat, and msot whole Grains. It can be soluble, like that found in beans, legumes, oats, peas and fruits and vegetables. Fiber reduces the amount of time that food stays in the digestive organs, so atheltes do not feel stuffed or slow. It enhances satiety and adds bulk to fecal matter.
Some research supports that it reduces the risk for heart disease and improves the glycemic response by reducing insulin spikes, and reduces cholesterol.
Phytochmeicals are non-nutrient chemical compounds that occur inplant foods. They include flavonoids, carotenoids and phenols and give food color, aroma and flavor. Research has shown them to be anti-oxidants, protecting against heart disease and cancer.
The American Heart Association recommends 25 grams to 30 grams of fiber daily from food sources. Too much fiber can bind to other nutrients ad inhibit their absorption, causing gastrointestinal distres and impressing workouts. There are no recommendations for phytochemical intake. A balanced diet should provide what is needed.
Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Some research supports that it reduces the risk for heart disease and improves the glycemic response by reducing insulin spikes, and reduces cholesterol.
Phytochmeicals are non-nutrient chemical compounds that occur inplant foods. They include flavonoids, carotenoids and phenols and give food color, aroma and flavor. Research has shown them to be anti-oxidants, protecting against heart disease and cancer.
The American Heart Association recommends 25 grams to 30 grams of fiber daily from food sources. Too much fiber can bind to other nutrients ad inhibit their absorption, causing gastrointestinal distres and impressing workouts. There are no recommendations for phytochemical intake. A balanced diet should provide what is needed.
Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Sports Drinks
Keeping hydrated before, during and after exercise is very important. We are made up of mostly water, and water is needed for all major metabolism chemical reactions. Drink water during exercise that lasts less than an hour and a sports drink for exercise that lasts an hour or more. Make sure thesports drink does not have too much refined sugar, and that is has essential vitamins and minerals. Ingest 30 grams to 60grams of carbohydrate per hour. The sports drink should have electrolytes as well.
If you are eating more than 100% of a certain vitamin, and-or taking vitamin supplements, make sure the sports drink is not adding more than 100% of fat-soluble vitamins A, D, E, and K, as too much intake of these vitamins is detrimental (See vitamin blog.)
Check the nutrients in the sports drink. Determine if drinking it would push you over your particular carbohydrate, protein or fat needs, or sodium needs. Make sure that the sports drink does not contain Ephedra or Ephedra-like compounds. If you sweat a lot, you will most likely need electrolyte and sodium replenishment.
Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
If you are eating more than 100% of a certain vitamin, and-or taking vitamin supplements, make sure the sports drink is not adding more than 100% of fat-soluble vitamins A, D, E, and K, as too much intake of these vitamins is detrimental (See vitamin blog.)
Check the nutrients in the sports drink. Determine if drinking it would push you over your particular carbohydrate, protein or fat needs, or sodium needs. Make sure that the sports drink does not contain Ephedra or Ephedra-like compounds. If you sweat a lot, you will most likely need electrolyte and sodium replenishment.
Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Tuesday, February 19, 2008
Branch-Chain Amino Acids (BCAA)
Branch-Chain Amino Acids (BCAA) are often added to sports drinks for energy when glycogen stores are depleted. Research has shown that consuming BCAAs does not increase atheltic performance. Teh ingestion of protein or BCAA during exercise can increase the accumulation of ammonia form portein breakdown. A rise in blood ammonia levels can contribute to fatuge. Protein takes longer to leave the stomach than carbohyddrate. For exercises that jostle intenral organs like the stomach, protein consumption during exercise can lead to cramping and distress.
Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Eating Before, During and After a Workout
If an athlete is competing, the appropriate time for a precompetition meal is 1 to 4 hours before the start of competition and should be high in carbohudrate, contain some lowfat protein, and be low in fat. The meal should be high in carbohydrates, about 0.5 grams to 1.8 grams of carbohydrate per pound of boy weight, contain some lowfat protein and be low in fat.
After one hour of training, carbohydrate intake during training is recommended at 30grams to 60 grams of carbohydrate per hour of training after the first initial hour. Atheletes benefit from consuming 50 grams to 100 grams of carbohydrates, or 0.5 grams to 0.7 grams of carbohydrate per pound of body weight within 30 minutes after exercise, and then eating a meal with some lowfat protein, a little fat, and the same amount within 2 horus of exercise.
Energy drinks that are not too high in sugar and energy gels may work during exercise that is more than 1 hour long. Most sports gels have 25 grams to 30 grams of carbohydrates.
Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
After one hour of training, carbohydrate intake during training is recommended at 30grams to 60 grams of carbohydrate per hour of training after the first initial hour. Atheletes benefit from consuming 50 grams to 100 grams of carbohydrates, or 0.5 grams to 0.7 grams of carbohydrate per pound of body weight within 30 minutes after exercise, and then eating a meal with some lowfat protein, a little fat, and the same amount within 2 horus of exercise.
Energy drinks that are not too high in sugar and energy gels may work during exercise that is more than 1 hour long. Most sports gels have 25 grams to 30 grams of carbohydrates.
Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Eat Those Carbohydrates!
Extreme diets suck. For most people most of the time, it is best to balance the food that you need according to pyramid charts for your gender and age, and according to your body metabolism and exercise routine. Low carbohydrate may work for a few weeks at a time, but they are not a good idea if you exercise at an intermediate or higher level regularly, and especially if you also have an intense lifestyle of mental and physical work.
Your brain and muscles use primarily glucose for energy. At rest, the Brain uses about 20% of the blood glucose, and muscles use about 30% of blood glucose. During exercise, muscles may use up to 30 times this amount. The body has a limited capacity to store carbohydrates. When the capacity is met, glucose is metabolized to fat to be stored. This fat cannot be converted back to glycogen. It must be burned. So eating too many carbohydrates can make one fat.
Alternatively, if there is not enough carbohydrate intake, athletic performance will not be good, and the athlete may crash. Without glucose, the liver cannot metabolize fat for energy. The athlete will hit the wall. This is why marathon runners often eat carbohydrate gels like Power Gel along their ride. If the brain does to have glucose during exercise, athletes will feel lightheaded and weak.
The average American diet provides about 1.8 grams to 2.3 grams of carbohydrate per pound of body weight. For optimal glycogen storage, a carbohydrate intake of 3.2 to 4.5 grams per pound of body weight is needed. People who train lightly for less than 1 hour a day need 2.3 to 3.2 grams of carbohydrate per pound of body weight. This optimizes glycogen storage for most athletes training for 1 to 3 hours a day. Athletes training 4 or more hours a day need 5.4 to 5.9 grams of carbohydrate per pound of body weight.
Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Your brain and muscles use primarily glucose for energy. At rest, the Brain uses about 20% of the blood glucose, and muscles use about 30% of blood glucose. During exercise, muscles may use up to 30 times this amount. The body has a limited capacity to store carbohydrates. When the capacity is met, glucose is metabolized to fat to be stored. This fat cannot be converted back to glycogen. It must be burned. So eating too many carbohydrates can make one fat.
Alternatively, if there is not enough carbohydrate intake, athletic performance will not be good, and the athlete may crash. Without glucose, the liver cannot metabolize fat for energy. The athlete will hit the wall. This is why marathon runners often eat carbohydrate gels like Power Gel along their ride. If the brain does to have glucose during exercise, athletes will feel lightheaded and weak.
The average American diet provides about 1.8 grams to 2.3 grams of carbohydrate per pound of body weight. For optimal glycogen storage, a carbohydrate intake of 3.2 to 4.5 grams per pound of body weight is needed. People who train lightly for less than 1 hour a day need 2.3 to 3.2 grams of carbohydrate per pound of body weight. This optimizes glycogen storage for most athletes training for 1 to 3 hours a day. Athletes training 4 or more hours a day need 5.4 to 5.9 grams of carbohydrate per pound of body weight.
Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Bonking
Carbohydrates are important. They are stored as glycogen in your liver and muscles and are released when needed. The glycogen is broken down into glucose in the liver for release to the brain when the brain needs glucose, which is its source of energy.
When you have worked out, especially at an intermediate or advanced level and have not eaten carbohydrates after the workout, you run the risk of bonking when liver glucose levels are down. Bonking looks like: weakness, lightheadedness, confusion and low coordination.
I may have experienced this years ago while on a low-carbohydrate diet. I went out in the middle of July to a house party. I was talking to someone and the next thing I felt was the cold patio cement under my head. I spent the night on a couch with a wool blanket in the 90-degree-heat.
Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
When you have worked out, especially at an intermediate or advanced level and have not eaten carbohydrates after the workout, you run the risk of bonking when liver glucose levels are down. Bonking looks like: weakness, lightheadedness, confusion and low coordination.
I may have experienced this years ago while on a low-carbohydrate diet. I went out in the middle of July to a house party. I was talking to someone and the next thing I felt was the cold patio cement under my head. I spent the night on a couch with a wool blanket in the 90-degree-heat.
Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Wednesday, February 13, 2008
Fun and Serious Chocolate Facts
I attended a science and food event at the New York Academy of Sciences (NYAS) . The focus was chocolate, one of the most wonderful creations of the Universe. I went to the Museum of Natural History in May 2005 for their chocolate history exhibit. The cocoa bean, a wonderful large, yellowish bean, was first cultivated in Guatemala. I am eternally grateful to my best friend’s ancestors. It was used there and in Central America to make a beverage for the rich and as money! The Dutch used chocolate. Eventually someone made milk chocolate, and the fist American chocolate factory opened in 1904. I am sure you can look up this history easily.
Now I will review and reference some chocolate nutrition facts from the meeting. By the way, the views of Manhattan from that 40th floor of the NYAS building were spectacular, as were the appetizers and chocolate samples, all for $10.00! And we received bags of choc late treats to go!
Dark, bitter chocolate is the healthiest. White chocolate is made up of cocoa butter, sugar and milk, and does not have chocolate solids besides cocoa butter. Its nutritional benefits are basically nilch. More adults than children like bitter chocolate because children’s appreciation of this taste is not as cultivated as it is in adults, in general.
The neurochemicals in coffee that make you feel good are 2-phenylethylamine, tryptamine and tyramine. The two last ones increase dopamine levels.
Chocolate has been found to have anti-oxidant qualities. When the ratio of chocolate to milk and sugar is high, the anti-oxidant qualities are greater than those found in blueberries, the fruit with the reported highest known antioxidant qualities.(There is a chance there is some rarely used or new fruit out there that has even higher antioxidant qualities. The antioxidants in coffee are flavanols, flavonols and flavones.
Here are some brief summaries of some journal article findings. Look them up by name, date or journal title and subject “chocolate” and more on www.pubmed.gov. You will get the abstracts. I will not find the titles or double-check the authors tonight.
• Wan et al. Am J Clin Nutr 2001 Chocolate increases antioxidant activity in the blood.
• Wiswedel et al. FRBM 2004 Chocolate increases antioxidant activity in the blood, and this is increased further when people are exercising.
• Grasse et al. Hypertension 2005 Dark chocolate consumption correlated with decreased diastolic and systolic blood pressure.
• Hollenberg et al. J Cardiovasc Pharmacol 2006 Kuna Amerinds Indians in their Carribbean island drink about five cups of a dark cocoa drink and have longevity. When they move to the United States and stop drinking this, their life expectancy decreases.
• Blysse et al. Arch Internal Med 2006 Dark chocolate consumption correlated with decreased diastolic and systolic blood pressure.
• Engler and Engler Nutr Rev 2006 Flavanols promote the bioavailability of nitric oxide, which decreases thrombosis and dilates blood vessels.
• Francis et al. J Cardiovasc Pharmacol 2006 Cocoa flavanols increased cerebral blood flow in young adults.
• Fisher et al. J Cardiovasc Pharmacol 2006 Cocoa flavanols increased cerebral blood flow in older adults.
• Hermann et al. Heart 2006 Dark chocolate reduces platelet adhesion in smokers.
Have your dark chocolate with some coffee or red wine, and smile.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Now I will review and reference some chocolate nutrition facts from the meeting. By the way, the views of Manhattan from that 40th floor of the NYAS building were spectacular, as were the appetizers and chocolate samples, all for $10.00! And we received bags of choc late treats to go!
Dark, bitter chocolate is the healthiest. White chocolate is made up of cocoa butter, sugar and milk, and does not have chocolate solids besides cocoa butter. Its nutritional benefits are basically nilch. More adults than children like bitter chocolate because children’s appreciation of this taste is not as cultivated as it is in adults, in general.
The neurochemicals in coffee that make you feel good are 2-phenylethylamine, tryptamine and tyramine. The two last ones increase dopamine levels.
Chocolate has been found to have anti-oxidant qualities. When the ratio of chocolate to milk and sugar is high, the anti-oxidant qualities are greater than those found in blueberries, the fruit with the reported highest known antioxidant qualities.(There is a chance there is some rarely used or new fruit out there that has even higher antioxidant qualities. The antioxidants in coffee are flavanols, flavonols and flavones.
Here are some brief summaries of some journal article findings. Look them up by name, date or journal title and subject “chocolate” and more on www.pubmed.gov. You will get the abstracts. I will not find the titles or double-check the authors tonight.
• Wan et al. Am J Clin Nutr 2001 Chocolate increases antioxidant activity in the blood.
• Wiswedel et al. FRBM 2004 Chocolate increases antioxidant activity in the blood, and this is increased further when people are exercising.
• Grasse et al. Hypertension 2005 Dark chocolate consumption correlated with decreased diastolic and systolic blood pressure.
• Hollenberg et al. J Cardiovasc Pharmacol 2006 Kuna Amerinds Indians in their Carribbean island drink about five cups of a dark cocoa drink and have longevity. When they move to the United States and stop drinking this, their life expectancy decreases.
• Blysse et al. Arch Internal Med 2006 Dark chocolate consumption correlated with decreased diastolic and systolic blood pressure.
• Engler and Engler Nutr Rev 2006 Flavanols promote the bioavailability of nitric oxide, which decreases thrombosis and dilates blood vessels.
• Francis et al. J Cardiovasc Pharmacol 2006 Cocoa flavanols increased cerebral blood flow in young adults.
• Fisher et al. J Cardiovasc Pharmacol 2006 Cocoa flavanols increased cerebral blood flow in older adults.
• Hermann et al. Heart 2006 Dark chocolate reduces platelet adhesion in smokers.
Have your dark chocolate with some coffee or red wine, and smile.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Monday, February 11, 2008
Use Hands for Isometric Leg Exercises.
Isometric exercises can be difficult and I do not recommend them except for experienced exercises to do about one time a week or less. Here are two basic isometric leg exercises used in Pilates mat classes.
1. Lie down on your back. Use your lower abdominal muscles to keep your lower back on the floor. Lift your legs and spread them apart. Close your legs in a "scissors" motion while using one hand on each inner thigh as resistant when you close your legs. Exhale when you spread your legs and inhale when you bring your legs to the inner line of your body. Do five sets of ten repetitions.
2. Lie down on your right side. Put one leg on top of the other. Your head can be on your outstretched left arm, or you can bend your left arm and put your head on your palm. Lift and lower your right leg. Keep your right hand on your right leg for resistance as you lift your leg. Exhale when you bring your leg up and inhale when you bring it down. Do five sets of ten repetitions. Repeat on your left side for your left leg, using your left hand for resistance.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
1. Lie down on your back. Use your lower abdominal muscles to keep your lower back on the floor. Lift your legs and spread them apart. Close your legs in a "scissors" motion while using one hand on each inner thigh as resistant when you close your legs. Exhale when you spread your legs and inhale when you bring your legs to the inner line of your body. Do five sets of ten repetitions.
2. Lie down on your right side. Put one leg on top of the other. Your head can be on your outstretched left arm, or you can bend your left arm and put your head on your palm. Lift and lower your right leg. Keep your right hand on your right leg for resistance as you lift your leg. Exhale when you bring your leg up and inhale when you bring it down. Do five sets of ten repetitions. Repeat on your left side for your left leg, using your left hand for resistance.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Wednesday, February 06, 2008
Use Your Bed!
No I don't mean that! Dirty minds!
Here are three ways in which you can use your bed for abdominal muscle work. This works for beds that have a low frame.
1. Lie down on the floor at the foot of your bed with your head by the bed. Use your abdominal muscles to keep the small of your back on the floor. Do four sets of ten leg repetitions. Inhale when you lift your legs and exhale when you lower your legs.
2. Turn to one side. Use your arms above you to hold onto the bed frame. You may have to cross your wrists. With one leg straight on top of the other leg, lift both legs as much as you can. Do four sets of ten leg repetitions. Inhale when you lift your legs and exhale when you lower your legs.
Repeat on your other side.
3. Turn back on your back and again keep the small of your back flat on the floor. Hold onto the bed frame. Keep your legs slightly straight. Lift your hips three inches from the floor or more inches if you can while keeping your lower back on the floor. Do four sets of ten leg repetitions
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Here are three ways in which you can use your bed for abdominal muscle work. This works for beds that have a low frame.
1. Lie down on the floor at the foot of your bed with your head by the bed. Use your abdominal muscles to keep the small of your back on the floor. Do four sets of ten leg repetitions. Inhale when you lift your legs and exhale when you lower your legs.
2. Turn to one side. Use your arms above you to hold onto the bed frame. You may have to cross your wrists. With one leg straight on top of the other leg, lift both legs as much as you can. Do four sets of ten leg repetitions. Inhale when you lift your legs and exhale when you lower your legs.
Repeat on your other side.
3. Turn back on your back and again keep the small of your back flat on the floor. Hold onto the bed frame. Keep your legs slightly straight. Lift your hips three inches from the floor or more inches if you can while keeping your lower back on the floor. Do four sets of ten leg repetitions
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
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