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Is Dieting and Being Bikini Ready Year Around Safe?

By Chris and Eric Martinez, CISSN. We’ve always thought it was funny when women would tell us that they can stay in bikini shape year-around and still make gains in their physiques. We would sit there and ask them, “So how exactly do you plan on doing this?” They would always reply with, “Oh just be strict on my diet and ‘eat clean,’ low calories, low carb it, lots of cardio, and stick to my high rep training to stay toned.”

We kid you not, every answer was something along those lines and we wouldn’t critique their responses because we knew that these were A) The type that got their info from Gwyneth Paltrow out of a magazine and B) The type of women that would not listen to a word that came out of our mouths and would just nod their pretty little faces and go on about their business in their Lululemon yoga pants.

We decided to do some research on this, ask some fellow experts in the field, use our real world practice, experience, and results from our female clients, and write this article. We want to inform you if being in bikini shape year-round is safe, smart, realistic, healthy, and then some. You ready to find out if you can stay in bikini shape year-around and still make progress in your body?

Crashing Your Metabolism

Let’s start this off with crashing your metabolism or a more appropriate word would be ‘Metabolic Adaptation’ through excessive calorie restriction and excessive aerobic training volumes. What’s metabolic adaptation you ask? The way we define this is your metabolism is permitted from losing body fat unless you starve yourself. It’s a lack of weight loss disproportionate to your calorie intake.

A common example of this would be a bikini or figure competitor. They would be on an extremely low calorie diet, anywhere form 600-1,000 calories and doing a high volume of low intensity aerobic exercise, anywhere from 2-3 hours a day and up to 5-6 times a week, and eventually they would end up not being able to drop body fat.

“The reason they can’t drop body fat is because their body adapts to the low calorie intake and the high calorie output so much to where they don’t get any caloric burn from exercise. They also have very little thermogenic effect from foods and low basal metabolic rates. Their metabolism is blunted, so they don’t have any type of metabolic cushion to work with and thus they can’t lose adipose tissue.” says Layne Norton.

(Note: For more info on Metabolic Adaptation click here)

When you’re in a severe caloric restriction and doing high volumes of aerobic training, which 99% of the time means trying to attain low body fat levels so you can fit in that poke a dot bikini, you have to understand that maintaining this shape is very difficult, unhealthy, and most of the times unrealistic.

Is it Possible to be in Bikini Shape Year-Round?

In our opinions, there are four ways that you can realistically stay in bikini shape and still improve your physique, more on that in a moment. We went ahead and asked expert Alan Aragon what ways he thought someone could stay bikini ready year-around:

“Whether or not it’s realistic to stay in bikini shape all year-round depends on just how ‘in-shape’ we’re talking about. While hard work and dedication is obviously involved, the look of women on fitness magazine covers is largely based on genetics. In many cases, it’s a matter of having won the genetic lottery, plus getting some extra help from drugs.”

We agree with some of Alan’s points; however we feel there are some other ways that you can realistically stay in bikini shape and still improve your physique:

You are genetically gifted and have all the right things going for you
Having an ectomorphic body type with a greyhound type (very fast) metabolism
Extra help from drugs
Implement Reverse dieting

Since we all aren’t genetic freaks, don’t have sky rocketing metabolisms, and last time we checked drugs were illegal, let’s focus on the last one, implementing reverse dieting.

Enter Reverse Dieting

When you implement reverse dieting you want to focus on improving your metabolic capacity so that you can handle a higher level of calories for gaining muscle mass, without putting on excessive body fat. When you can fully maximize your metabolic capacity, this will play a key role in dropping body fat when you’re in a caloric restriction aka dieting for that bikini.

For example, who’s going to have an easier time losing fat?

Subject A) Person who maintains their body weight on 3000 calories or

Subject B) Person who maintains their body weight on 1500 calories

It’s subject ‘A’ because they have a higher metabolic capacity. Subject ‘A’ has more caloric cushion to work with when it comes to dropping calories over the course of time.

Reverse dieting will also help with re-storing your metabolism to a more suitable rate to your body. In order to do this you must slowly, deliberately, and in a controlled fashion add in calories to your diet.

Reverse dieting could also possibly help lose body fat because your metabolism becomes stimulated. If you want to drop fat, you have to have the metabolic capacity to do so and if you’re constantly maintaining your weight in bikini shape around 1,000 calories then you aren’t going to have the metabolic cushion to lose fat nor will you have the caloric intake to gain muscle mass and make improvements in your physique.

Is It Safe To Be In Bikini Shape Year-Round?

Prolonged dieting and severe calorie restriction isn’t a very smart thing to do and if you want us to be frank, it’s pretty damn stupid just to sit there and attempt this just to say you can fit into a sexy leopard bikini all year around or hop on a red eye to Vegas any time of the year.

We know this is a big deal for some of you ladies, some others it’s not, but there are serious psychological and physiological health implications from doing this. Allow us:

The high volume of training, low energy intake (calories), and stress hormones produced by psychological stress, may lead to a physiological alteration in the endocrinological control of the menstrual cycle (loss of periods).
Low energy levels over a period of time can cause higher concentrations of growth hormone, cortisol, and lower concentrations of leptin, insulin, and triiodothyronine. These are all hormones related to metabolism, and thus to nutritional and metabolic status.
Some female athletes have a classic eating disorder, potentially driven by a need to maintain a low body mass for performance (i.e., bikini body).
You could potentially develop osteoporosis (thin and weak bones) from malnutrition and low energy intake.
Your mental health state can become a real issue when it comes to relationships, social events, work, etc.

That sexy leopard bikini and Vegas trip with the girls can wait until summer.

Plumping Up That Booty

Now, we know you don’t want to have a flat booty in your sexy bikini year after year right? So how do you expect to get your booty to improve if you’re constantly low calorie dieting with tons of cardio? The answer is you can’t. You will have a flat behind in your sexy bikini year-around, year after year, unless you do some of the things we discussed in the earlier part of this article. You also have to target your glutes directly when you train and use movements such as: Barbell hip thrusts, barbell glute bridges, single leg hip thrusts, etc.

(For more info on direct glute training click here).

You just can’t make improvements to your physique if you’re low calorie dieting all year around. You simply won’t have the calories or energy to build muscle or even train hard. On the contrary, if you have more calories in your diet, then you’ll have more energy, more strength, increased glycogen in the muscle, you’ll train harder, you’ll recover better, and thus you’ll make more gains in your physique, especially the booty.

Wrap Up

As you can see, it was very hard to sit there and critique these pretty ladies responses to staying bikini ready all year-around in a quick conversation. Hopefully we’ve informed you on why it’s just not safe and smart to try and stay bikini ready all-year around. Some take home points are:

Don’t eat extreme low calorie diets and do excessive amounts of low intensity aerobic exercise, this is a recipe for Metabolic Adaptation.
Metabolic Adaptation does occur, although there’s not much data on this yet, the anecdotal evidence is very clear and should not be taken lightly.
Implement reverse dieting to build your caloric and metabolic capacity.
Understand that maintaining this type of shape is very difficult, unhealthy, and most of the times unrealistic.
If you want to improve your physique, you should reverse diet and slowly add in calories over time along with a proper training protocol.

It may look cute and feel good to stay bikini ready year-around, but the cons out weigh the pros and we personally would never want to be complacent and look the same year after year. So, unless you’re one of the rare and gifted ones out there, don’t think you can just stay in bikini shape year-around and still make improvements in your physique. Put in the work senoritas.

Special Thanks To:

Layne Norton and Alan Aragon for their thoughts and comments on this subject.

References

Johannsen et al. Metabolic Slowing with Massive Weight Loss Despite Preservation of Fat-Free Mass. J Clin Endocrinol Metab. 2012
Wong et al. Caloric Restriction Induces Changes in Insulin and Body Weight Measurements That Are Inversely Associated with Subsequent Weight regain. PLoS one. 2012
Sports and Women Athletes: The Female Triad Athlete. Am Fam Physician. 2004. http://www.aafp.org/afp/2004/0401/p1734.html
Karen Birch. Female Triad Athlete. BMJ. 2005. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC546077/
Layne Norton. Metabolic Damage. 2012 Dec. http://youtu.be/QHHzie6XRGk

About The Authors:

Chris and Eric Martinez, CISSN, CPT, BA, also known as the “Dynamic Duo” operate a world class personal training and online training business “Dynamic Duo Training,” They’re also fitness and nutrition writers, fitness models, and coaches that love helping people reach their goals. Their philosophy is “No excuses, only solutions.”

Visit them at:

Gain Weight the Right Way

by Jenna Stranzl RD CISSN. This article was originally posted at http://jennastranzl.com

Pizza. Burgers. Candy bars. Cheesesteaks. Whole milk. Have you ever tried any of these strategies to gain weight? Some of you may want to throw darts at this post because you would do anything to have this problem – gaining weight. For many athletes or even those with simply a furnace metabolism, this can truly be an aggravating experience.

Thing is, gaining weight can be done two ways – by either eating every thing in sight, or by training smart and eating higher calorie *smart* foods that have better nutrient profiles than a, let’s say, pork roll sandwich. When people just eat to gain weight, they often select fatty foods and those that lack any nutritional value. This makes an individual more likely to have increased risk for things such as heart disease, hypertension, disturbed sleep, lack of concentration, and especially with athletics – a decrease in performance.

Just like losing weight, the same applies to weight gain – patience and a healthy way of life. Eating lean proteins, healthy fats, complex carbohydrates, and limiting added fats, sugar, and sodium. Remember, to gain one pound per week, one must eat an additional 500 calories per day. This could be as simple as 2 tablespoons of peanut butter, banana, and honey on your AM breakfast toast, an extra drizzle of olive oil on your salad, and a large glass of low-fat or skim milk before bed.

Easy calorie boost to toast — PB, banana, & drizzle honey

Need some additional ideas? Look no further. Here are 25 suggestions to help put on the pounds.

Add calcium-rich cheese when making mashed potatoes (keep the skin in the mash to add a boost of fiber)
Opt for light dressings – fat free dressings add minimal calories, but non-creamy dressings like balsamic, Italian, or oil and vinegar add healthy fats. The healthy fats in the dressing actually help absorb the fat-soluable vitamins in the salad’s nutrients
Use hearty complex carbohydrates like bulgar and wheatberry when making a pasta salad – great amount of calories in a small portion and packed with good for you nutrients
Opt for quinoa over white rice. Quinoa is a complete protein – who knew? Use it with some tomatoes, garlic, and toss in some lean chicken or shrimp for a nice balanced dish
Simply use thicker 100% whole-wheat bread slices versus thin sliced. Many bakeries can cut the bread to a thicker slice, so speak up when at the counter.

Just a handful of almonds can add 100+ calories and heart-healthy fats

Don’t go too long without eating! Solution? Carry around 100-calorie packs of foods. Stock them in your car, duffle bag, locker, desk drawer, purse – wherever you can sneak a bag. Even almonds come in 100-calorie packs (thank you Emeralds!!)
High calorie snack? Munch on trail mix! Heart healthy nuts, fiber-rich dried fruits, and even toss in some pumpkin or sunflower seeds. Limit the dried banana chips though, as they tend to be fried before packaging.
Opt for a hefty bagel with cream cheese versus a bagel. When you pick a whole-wheat bagel, you’re getting a better dose of the right type of carbohydrate, minimal fats. They pretty much have the same amount of calories, but the bagel offers a better nutrient profile. Or, add an egg to the bagel for a dose of protein.
Pesto sauce! Pesto sauce is heavy on the olive oil and heart healthy pine nuts so you can eat small amounts and gain calories quickly. Toss into your pasta with a side of hearty bread and a salad drizzled with some olive oil and your calories are adding up!
Pizza? Opt for thick crust or Sicilian versus thin crust pizza. Thick crust has more carbohydrate (our bodies prime source of fuel as athletes!) and calories. You can also opt to add some lean proteins like shrimp and crabmeat or roasted turkey or chicken breast.
Only use mustard on your sandwich? Spread on some hummus! Hummus boosts healthy fats, protein, and some fiber (chickpeas, lemon, and olive oil) and can create a fun alternative. Just 2 tablespoons can boost the sandwich with an additional 50-100 calories.
Avoid diet foods that might be in the house. Steer away from mom’s Special K bars and Crystal Light. Stick to heartier granola bars like Nature Valley and Cliff Bars.
Toss the sodas as a means of added calories. The sub? Make your own! Use 2 liters of seltzer water or club soda PLUS one tub of 100% fruit juice concentrate. Mix and drink!

Why go skim? Skim milk lacks the artery clogging saturated fats whole milk provides but contains the same protein content.

Drink 2% milk versus whole milk. Whole milk just has additional saturated fats (a thumbs down for the heart). Get your calories elsewhere from healthy calorie boosters like peanut butter, olive oils, dried fruits, etc. The protein content of all milks (skim, low-fat, whole) are the exact same.
Protein shakes are fine – just stick to those that are NSF approved. Meaning, they are approved for sport. If you take a drug test, you are knowing you are taking a protein supplement that has been tested and safe for use. A lot of products out there may create a positive drug test, simply because there are components that fall into it during production or you do not know about. EAS Myoplex and Muscle Milk Collegiate are GREAT options.
Snack on dried fruits! Dried fruits come in many types: peach rinds, apple slices, raisins, prunes (LOVE THEM!), cranberries, etc. While there is sugar added during the drying process, they still contain a fiber boost and added calories. Toss in your cereal, oatmeal, yogurt, ice cream, trail mix, and salads. Prunes for example are high in antioxidants, which reduce free radical damage. This can ultimately reduce muscle soreness after a workout.
Skip creamy alfredo. Why? High in saturated fats and low in nutrients. A simple substitution with a matching calorie content? Penne pasta with grilled chicken, sautéed vegetables (in olive oil), and marinara sauce. See, it is about the meal composition – selecting healthier options, with similar caloric content.
Chocolate? Dark chocolate! It packs a punch in terms of antioxidants. Make sure to select dark chocolates that offer over 65% cacao – meaning, the higher the percentage, the better the antioxidant level in the chocolate.
Chomp on olives. Heart healthy and can add calories without feeling like you ate a ton.

Fatty fish like salmon, mackarel, or trout provide anti-inflammatory properties that are helpful for an athletes training regime and recovery.

Opt for lean meats or healthy fatty meats. What is a healthy fatty meat? Salmon, for example. Salmon boosts more calories per ounce than tuna, but why? Simply because of its oils and we know that fish oil does wonders for athletes. Tuna is also a great choice though – because it boosts quality protein. Select white meats versus dark to lower fat content (turkey and chicken). Pork tenderloin is another great low-fat, hearty protein option.

Making eggs? Boost calories by wrapping those eggs into a whole-wheat tortilla! Then add some cheese, peppers, onions, and mushrooms for an added veggie and calcium boost!
Soups on! Avoid creamy soups and select hearty bean soups like turkey chili, vegetarian chili, or lentil soups. These soups have a high fiber, high protein profile with a similar amount of calories.
Re-create your bland salad. A salad can add healthy calories quickly. How? Add some of the following: sunflower seeds, dried cranberries, pecans or walnuts, feta cheese, soybeans, and lean proteins like turkey, fish, or chicken.
Munch on nuts! A small dose packs a heavy calorie punch (20 almonds or 12-13 walnuts is a serving). Snack on these throughout the day to add up your numbers.
Save room for your appetite. Don’t always fill up on liquids – instead, focus on foods with a hearty nutrient profile. Beef up your oatmeal or cereals by adding nuts, honey, fruits (dried or fresh), and a dash of granola

Most importantly, learn that weight gain is not an easy process and takes time. Keep positive and understand that in order to gain, you must acknowledge that you may need to try foods you may not have thought to. Step outside of the box and eventually, you will see these foods can make you become better, stronger, and healthier.

BIO

Jenna is a registered dietitian (RD) and sports nutritionist (CISSN). She currently serves as the consulting sports nutritionist for The PGA Tour 2012, the Philadelphia Flyers (NHL), Trenton Titans (ECHL), Velocity Sports Peformance – Cherry Hill and Allentown/Lehigh Valley. Jenna has experience with athletes of all ages including recreational, elite, and professional athletes. She has worked for IMG Academies as a sports nutritionist to high-school and professional athletes in Bradenton, FL – including the US Men’s Soccer U17 National Team, the Penn State Sports Nutrition Clinic, and development of dietary supplements and pediatric nutrition research for Wyeth Nutrition/Pharmaceuticals. Additional experience includes a professional development at Athletes’ Performance, contributions for MLB’s RBI Program (Reviving Baseball in Inner Cities), Major League Strength, the Taylor Hooton Foundation, STACK Media, and ShowcaseU. Additional clients include athletes’ within professional and collegiate baseball, basketball, gymnastic, football, horse racing, and track & field. Jenna is also currently the Program Coordinator of Nutrition at Drexel University, in conjuction with the Eat.Right.Now Program for the city of Philadelphia. As an avid runner, Jenna has participated in several marathons; therefore, ensuring sports nutrition is a part of her daily training and lifestyle. If you really love this article, check out the rest at http://jennastranzl.com/about/

Sprint on the Beach for HIIT Cardio!

Calling all athletes, what kind of surfaces are you sprinting on these days? We truly hope you are not sprinting on concrete surfaces, unless you are sprinting away from your girlfriend because you forgot it was her birthday. Otherwise sprinting on concrete is a big no no and could cause a potential injury and are tough on your joints overall.

We remember when we were kids and we used to have sprint competitions against our friends on concrete surfaces, boy those were fun until one of us took a hard spill. After thinking about that hard spill, we think other surfaces would be more optimal to sprint on. All kidding aside, one of the best surfaces to do some all out sprints or HIIT cardio is on sand. Yes, sand, as in beaches, beautiful weather, and hot babes all around. Now, we know everyone doesn’t have access to sand surfaces, but for those that do it’s time to try doing your sprints on them.

Sand surfaces are harder to walk and run on than other surfaces because the feet slip and sink, which requires the leg muscles to stabilize the feet during the application of force. We promise you will not be disappointed with how grueling and tough sprinting on sand surfaces are. Oh and your joints will thank you in the long run, along with the rest of your body.

Where’s the proof in all this mumbo jumbo sprinting in sand talk, you ask? Before we discuss the study, we would like to give researcher Chris Beardsley a round of applause for discovering this study. A 2012 study conducted in the Journal of Science and Medicine in Sport, tested the biomechanics and predicted energetics of sprinting on sand surfaces. Previous researchers have observed that the energy cost of walking on sand is 1.8 – 2.7 times that of walking on from ground, while the energy cost of running on sand is 1.2– 1.6 times that of running on from ground. If you think about it, that is a pretty significant difference and could really be beneficial in everyone’s favor, especially athletes training in pre-season or possibly for rehabilitation purposes.

So what did the researcher’s do?

The researchers wanted to compare short sprints with or without changes in direction on sand, grass, and artificial turf. So they recruited 29 male professional soccer players

(7 defenders, 15 mid- fielders and 7 forwards). After a standardized 12-minute warm up, the researchers asked the athletes to perform a 12m maximum speed sprint and a 24m maximum speed shuttle sprint (with a 180 degree change of direction). The athletes performed both of these sprints on sand, grass, and artificial turf. Not concrete surfaces as we mentioned earlier, could be disadvantageous.

So what happened?

Measurement decreases on sand: The researchers observed significant decreases in average speed, maximum speed, average acceleration, maximum acceleration, average stride length, flight time, mechanical power, and stiffness on sand than on grass or artificial turf.

Measurement increases on sand: The researchers also noted that average energy cost, average metabolic power, and contact time were highest during sprinting on sand.

Changes in efficiency in sand: The researchers found that efficiency values (i.e., the ratio between mechanical power and metabolic power) of the sprints were 0.17 on natural grass and artificial turf, while the ratio was only 0.12 for sand.

Similarity in stride frequency across all surfaces: The researchers were surprised by the lack of variation in stride frequency between the various surfaces.

So what did the researchers conclude in all of this?

This can’t be a study if there’s no conclusion right? Well, the researchers concluded that running on sand could be a useful tool for the following: training, injury prevention, and recovery. Pretty darn good benefits if you ask us. The main reasons they came to this conclusion was due to the stiffness values and how maximal speeds become lower on sand surfaces. Not to mention as we said earlier, this could serve your body well over time from possible joint issues or even the famous “shin splints” which can be pretty painful. The researchers also noted that “it is possible to carry out maximal intensity sprints on sand without reaching maximum speed, with lower stiffness, while also maintaining the same stride frequency but by reducing stride length, which represent less injury risk.” At the end of the day we are pretty sure everyone wants to stay injury free in order to maximize their full potential.

Wrapping this up

So we have some pretty cool data here to support the notion that sand is indeed a great and beneficial surface to do sprints on. Now, we are not saying that sprinting on grass, turf, or tracks are bad. We sprint on those surfaces all the time and have no pain what so ever. We are simply saying that sprinting on sand has its valid benefits and are very tough due to how your feet slip and sink in the sand to create the leg muscles to stabilize the feet during the application of force. Oh yes, not to mention if you have access to a beach then why the hell not take advantage of some awesome weather and do some sprints while flexing your guns and glutes. Overall you can’t go wrong with sprinting on sand, it’s great on your body, great for rehabilitation, great scenery, and whether you’re an athlete or not, just get out there and do some damn sprints!

References:

(1)Gaudino, Gaudino, Albertia, and Minetti, Biomechanics and predicted energetic of sprinting on sand, Journal of science and medicine in sport, 2012.

About The Authors:

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Exercise in a Pill: Not so Fast

By Brad Dieter, MS, CSCS, CISSN. I just returned from the American College of Sports Medicine conference in which the theme was “Exercise is Medicine”. I would argue that exercise is indeed medicine and that diet and exercise are the most powerful “medicines” to combat the current epidemic of modern chronic diseases such as obesity, type 2 diabetes, and heart disease. In fact, Robert H. Butler stated, “If exercise could be purchased in a pill, it would be the single most widely prescribed and beneficial medicine in the nation”. The advances of modern science have reached a point where they can mimic the effects of exercise through pharmacological agents at a cellular level. The purpose of this article is to review some of these pharmacological agents and provide a comparison of them to actual real exercise in regards to obesity, type 2 diabetes, and heart disease. Unfortunately, in order to fully grasp the concept of “exercise in a pill” I have to explain some rather technical concepts.

Obesity, Type 2 Diabetes, and Heart Disease

It is quite clear that obesity, type 2 diabetes, and heart disease are the biggest health issues in America. While this is an oversimplification, I believe these three diseases are connected and are related to metabolic dysfunction. Additionally, I argue that this metabolic dysfunction can be attributed to lipid accumulation and mitochondrial dysfunction for when we examine the data regarding of these three diseases, we observe both lipid accumulation and mitochondrial dysfunction.

Exercise and Muscle Adaptation

Exercise induces physiological changes in every system of our body with our muscle tissue undergoing the most dramatic and metabolically significant changes. The adaptations in muscle that arise from exercise are both acute and chronic, with each type impacting metabolic processes and function. The most salient adaptations to this discussion include non-insulin dependent glucose transport, increased intramuscular fatty-acid oxidation, increased insulin sensitivity, and enhanced mitochondrial function. Furthermore, each of these adaptations aid in attenuating and reversing lipid accumulation and mitochondrial dysfunction. There are currently several hypotheses on the pathogenesis of these diseased states with lipid accumulation and mitochondrial dysfunction serving as a uniting factor in each of them. Taken together, this suggests the cellular adaptations to muscle tissue that arise from exercise are beneficial to obesity, type 2 diabetes, and heart disease. Therefore, inducing these adaptations or activating the same signaling pathways through pharmacological interventions may produce benefits similar to exercise. Two main signaling processes involved in exercise that are currently being targeted with pharmacological agents are AMPK and the PGC1/PPAR co-activator/transcription factor.

AMPK

One of the best understood metabolic enzymes is AMP-activated protein kinase (AMPK), a master regulator of cellular and organism metabolism whose function is conserved in all eukaryotes (1). AMPK is involved in glucose homeostasis and is direct impacted through exercise. Briefly, AMPK is activated in response to an increase in the AMP/ATP ratio which increases during exercise with ATP is utilized for fuel (See Figure 1). This indicates that during exercise, AMPK signals GLUT4 translocation and non-insulin dependent glucose disposal.

A brilliant paper by Fryer et al. (2002) demonstrated all of the necessary components to indicate the critical role AMPK plays in the beneficial adaptations of exercise in glucose homeostasis and how pharmacological therapy can mimic cellular conditions present during exercise (2). In the paper, the authors successfully demonstrated that AMPK does indeed stimulate glucose uptake into cells. More importantly, they demonstrated that pharmacological agents can mimic the effect of exercise by “activating” AMPK. In their study they demonstrated that AICAR, a synthetic analogue of AMP, effectively increased AMPK signaling and glucose transport in skeletal muscle tissue. These results are not unique, another study in 2002 demonstrated that AICAR increased glucose transport (3). Put simply, AICAR mimics muscle contraction and AMPK activation by increasing the AMP/ATP ratio (Figure 2). Furthermore, it has been shown that the anti-diabetic drugs Rosiglitazone and Metformin improve glucose control through the AMPK pathway (4). Taken together, this indicates that AICAR, and other pharmacological agents, can mimic the acute effects exercise has on glucose disposal through activating AMPK and GLUT4 translocation.

PPAR- γ and PGC-1 Agonists

Exercise can induce adaptations in genetic expression in muscle tissue which result in the manufacturing of certain proteins that alter muscle cell function. Many of these adaptations occur via Peroxisome proliferator-activated receptors (PPAR) and its co-activator PGC-1. Briefly, PPAR is a nuclear receptor that regulates glucose and fatty acid metabolism and PGC-1 effects biologic responses that equip the cell to meet the energy demands of a changing environment, including augmentation of mitochondrial biogenesis, cellular respiration rates, and energy substrate uptake and utilization (5). While we can discuss PGC-1 and PPAR-γ separate from AMPK, they can also be discussed together as AMPK influences PGC-1 and PPAR (6, 7). This discussion is interesting but is outside the scope of this article. A brief explanation is depicted in figure 3, and while there are additional AMPK independent pathways (i.e. p38 MAPK) I feel this figure shows the concept easily enough.

Put simply, type 2 diabetes is a metabolic disease in which we observe dysfunction in the metabolism of both carbohydrate and fat. As metabolism is initially controlled at a cellular level we observed differences in gene expression and nuclear receptor activation between type 2 diabetics and normal, healthy individuals. One key difference is a lower expression of PGC1-α in type 2 diabetics (8). This down of PGC1-α is concurrent with decreased oxidative phosphorylation, indicating mitochondrial dysfunction (9). Exercise has been shown to upregulate transcription of PGC-1. This upregulation leads to enhanced lipid metabolism, improved mitochondrial function, and mitochondrial biogenesis (10, 11). Taken together, this indicates that exercise improves lipid accumulation and mitochondrial function through PGC-1α

PGC-1 agonist drugs have been shown to mimic the cellular adaptations of exercise through PGC-1 and that the adaptations are functional as enhance exercise endurance in rats (12)

While it is clear that PGC-1 is a key player in exercise-induced skeletal muscle adaptations, specifically mitochondrial biogenesis, it is not the only player. Researchers have demonstrated that there are other mechanisms that contribute to this exercise induced adaptations with PGC-1α knockout mice (13). This appears to indicate that while PGC-1 agonists can have a beneficial effect on skeletal muscle, there are other mechanisms through which exercise induces beneficial adaptions. Taken together, I would conclude that while these drug therapies may be beneficial, the specific targets of these drugs (PGC-1 agonists) do not mimic the full extent of exercise as I will touch on next.

Both PPAR-γ and its co-activator, PGC-1, have been targets for pharmacological therapy to treat type 2 diabetes, specifically thiazolidinediones (TZD’s) (14). These agents have shown to be efficacious for glucose control in diabetes even though the mechanisms were not fully explained at the time. Additionally, PPAR-γ agonists do not specifically target the muscle cells, they also interact with adipocytes and promote lipid storage (Figure 4). Taken together, it appears these pharmacological agents may mimic exercise and are effective in improving lipid metabolism (PPAR-γ) and improving mitochondrial function and biogenesis (PGC-1) in muscle cells; however, they are not muscle cell specific, indicating they may also increase body fat which has negative consequences on inflammation and metabolism.

In Summary

As evidenced in this article, pharmacological therapy can mimic many of the effects of exercise at a cellular level and may indeed have a place in treating obesity. These therapies may be powerful tools in the initial treatment to help “kick start” an exercise regimen and begin to shift our metabolic engine in a better direction. That being said, I do not believe we have truly replaced exercise. As witnessed with these drugs, many of their positive effects at the muscle tissue may be counteracted in the adipose tissue (i.e. TZDs). Furthermore, they do not confer the same benefits in regards to psychological health or skeletal health. As with all drugs they ought to be a tool to augment the role of a healthy lifestyle that includes proper diet and exercise.

BIO – Brad is a Ph.D. student at the University of Idaho. He is in a joint program studying exercise physiology and ethics. He received his M.S. degree in biomechanics and has a passion for evolutionary nutrition and the potential it has to combat the current declining state of health. Brad has a background as an athlete, basketball coach, and strength and conditioning coach. He loves learning about the human body, how it functions, and how we can optimally nourish it. He is focusing his doctoral work on how diet and exercise influence metabolism and health in relation to chronic, lifestyle diseases such as diabetes and heart disease.

Omega-3s in Athletes

Wanna lose weight? Take some Omega-3, Have joint pain? Take Omega-3s, Depressed? Omega-3!! Overweight, underweight, building muscle, slimming down… Omega-3s seem to be the answer to anything and everything. Even though Omega-3 fatty acids have been making headlines, you might not understand why you need them. Are these fats really that amazing? Here’s a rundown of the essential Omega-3 facts every athlete should know. There are three primary types of omega-3 fatty acids that come from foods. These are ALAs, or alpha-linolenic acids, EPAs, eicosapentaenoic acids, or DHAs, or docosahexaenoic acids. Once consumed, the body converts ALA to EPA and DHA, the two kinds of omega-3 fatty acids that can be more readily harnessed and used by the body. Epidemiological studies show that people in Western Countries consume a diet rich in Omega-6, therefore resulting in a disruption of the bodies’ Omega-6/Omega-3 balance. On average, American diets are up to 25 times higher in omega-6s than omega-3s. Scientists attribute an unbalanced diet of Omega-3 and Omega-6 to an increase in chronic inflammation and even cancer. Omega-3s, mostly DHA and EPA, share strong anti-inflammatory properties that function by blocking various signaling pathways in the cell. Omega-3s may enhance cardiovascular health, lower triglycerides, glucose metabolism and regulate immune cells. Researchers demonstrate that Omega-3s have catabolic and anabolic effects.

Omega-3s and fat loss

Supplementing the athlete’s diet with Omega-3s result in an increase rate of fat loss compared to controls who did not take Omega-3s. A bit confusing. How can you eat fat to lose fat? Physiologically, there are several possible mechanisms by which addition of Omega-3s to the athlete’s diet can result in fat loss. Studies show that Omega-3s can act as appetite suppressants by reducing insulin resistance and affecting the body’s tolerance to glucose. Remember, reducing your insulin levels also means that your body’s preferred fuel becomes fat. Further biochemical studies published a correlation between increased Omega-3s consumption and fat oxidation, or fat loss. Another research group reported that Omega-3s have an effect on hemodynamics. Results from that study illustrate increased blood flow to muscles during exercise with increased Omega-3 consumption which also again increases fat loss.

Omega-3s and muscle hypertrophy

Loss of muscle is a problem athletes and older individuals face. As previously mentioned, dietary Omega-3s have anabolic properties and can contribute to muscle hypertrophy. The anabolic effects of Omega-3s are noted particularly when ingested in combination with high-protein meals by athletes following a fasting regimen (Intermittent fasting, for example)/post hypoinsulinemia. Omega-3s stimulate muscle protein synthesis (MPS), which may be useful not only for athletes, but also for the prevention and treatment of sarcopenia, or muscle loss associated with aging. Reports of increased anabolic biomarkers expression in response to Omega-3 supplementations, confirm the importance of Omega-3s in muscle hypertrophy. Interestingly, the anabolic biomarkers that were affected by Omega-3s supplementation were the same biomarkers stimulated in response to weight training (Rheb/vps34 expression). A study measuring Leucine resistance (marker of muscle loss/related to aging) shows a decrease in Leucine resistance in response to Omega-3 consumption, therefore suggesting an increase in protein synthesis. Interestingly, muscle protein synthesis rate was increased by ~50%-120% post omega-3 supplementation. That same group reported an increase in the total anabolic signaling pathway (mTOR) in response to Omega-3 consumption post-fasting.

Where can you get Omega-3s from?

Omega-3 fatty acids can be commonly found in fatty fish (salmon, halibut, tuna, sardines, and herring), flaxseeds, pumpkin seeds, and walnuts.

How much Omega-3s do Athletes need?

The needs are tailored individually but range from 1.5g to 3g of Omega-3s/day. Make sure the omega-3 supplement you purchase has about 120mg of EPA and 180mg DHA on the label, a total of 300 mg/capsule. In that case, you will be needing 2 capsules with each meal or about 10 a day. Seems a lot? If you eat a diet rich in fatty fish such as salmon, you would not need to increase your omega-3s intake.

References

Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life. Adv Nutr.2012
Omega-3 polyunsaturated fatty acids augment the muscle protein anabolic response to hyperinsulinaemia–hyperaminoacidaemia in healthy young and middle-aged men and women. Clinical Science. 2011
Fish oil prevents insulin resistance induced by high-fat feeding in rats. Science. 1987
Long-chain omega-3 fatty acids regulate bovine whole-body protein metabolism by promoting muscle insulin signalling to the Akt-mTOR-S6K1 pathway and insulin sensitivity. J. Physiol. 2007 1
Dietary omega-3 fatty acid supplementation increases the rate of muscle protein synthesis in older adults: a randomized controlled trial. Am J Clin Nutr. 2011

BIO

Chantal Charo is an Assistant Professor of Physiology, a Sports Nutritionist and a Medical Writer from Miami, FL. Her interdisciplinary biomedical research particularly focuses on gastrointestinal diseases, such as diabetes, pancreatic cancer and the role of insulin resistance in pathophysiology. Dr. Charo is also involved in numerous clinical trial in her field and has most recently completed a trial on NSAIDs and pancreatic diseases. Chantal earned her Ph.Ds. in Biomedical Sciences and Cancer Biology from the prestigious University of Texas Houston and the UT MD Anderson Cancer Center. As sports nutritionist Dr. Charo has trained with leading supplement companies across the United States by researching ways to target insulin resistance and hormonal balance in women, as well as the Euthyroid Sick syndrome and the female athlete. Chantal hosts a medical segment on a local daily talk show which aims at promoting awareness to women and combating health illiteracy. In support of her research, Chantal has received fellowships from National Cancer Institute, the National Institute of Health and more. She is a Fellow of the American Association of Cancer Researchers, the American Pancreatic Association and the American Breast Cancer Association, and was the recipient for many outstanding scientist awards. The link to Dr. Charo’s sports nutrition clinic is www.facebook.com/sportsnutritionclinic

Interview with Stacy Sims PhD CISSN

SNI: From the standpoint of rehydration, is there an ideal percentage of carbohydrate that is needed when consuming fluids? Is there a combination of carbohydrates that is ideal?
Stacy: In my experience working with athletes, they are so focused on calories that they don’t pay attention to the fact that what they are drinking contributes to FUELING, not HYDRATION.

Let me explain.

In science speak: During prolonged exercise, fluid and salt losses through sweating reduce plasma volume which leads to heart rate drift in association with hyperthermia and reductions in performance. Oral rehydration with water reduces the loss of plasma volume and lessens heart rate drift and hyperthermia. Moreover, the inclusion of sodium in the rehydration solution to levels that double those in sweat (i.e., around 90 mmol/l Na+) restores plasma volume when ingested during exercise, and expands plasma volume if ingested pre-exercise.

In real person speak: During exercise you lose water and salt through sweat. When you lose this water and salt, the watery part of your blood also drops. With less water in your blood, the blood is more viscous, thus you end up with a higher heart rate, lower power production, and a greater rise in core temperature->all leading to fatigue, reduced performance, and the dreaded power decline when it counts the most: at the end of a race.

There is a competition within the body when you start to exercise: Your muscles and your skin fight for your blood. Blood goes to the muscles for metabolic function. Blood goes to the skin to get rid of the heat produced by the working muscles. As body water drops, this competition becomes more fierce, and the skin blood flow will win out- Primarily because heat is a greater threat to the body than keeping the muscles working (which produces heat..).

The fatigue you experience is that drop in blood flow to the muscle- basically you have less metabolism functioning plus protein denaturing (the contractile proteins denature, aka stop working, in muscle temperatures >~39’C).

“Ok” you say, “But I’m drinking so I should be able to circumvent this blood volume problem.”

BUT here is where things go south. It’s what you’re drinking that’s making you dehydrated.

The mass market out there has the message that when you drink a 4-8% carbohydrate solution with sodium (~220mg sodium per liter) you are taking care of your hydration and fueling needs. The focus is always on carbohydrate availability and calories. (If you do a literature search on hydration and carbohydrate for endurance exercise you will find the hydration research is really carbohydrate availability in the form of liquid calories.)

I’m here to tell you, as a physiologist that specializes in hydration, thermoregulation, and performance; this is a misleading and incorrect message.

Let’s look at two key factors needed to pull fluid into the body’s fluid spaces:
1) You need what you are drinking to have an osmolality below that of blood. (osmolality is the amount of solutes in a solution. The more active solutes in a fluid, the higher the osmolality. Blood sits ~285mOsm)
2) You want what you are drinking to meet the physiological needs of fluid absorption- this means that you want your fluid to have fluid co-transporters: the intestinal cell membranes use sucrose, glucose, and sodium (Na+) as facilitators to get fluid across the cells into the water spaces of the body.

Now let’s look at the nutritional aspects of a typical sports drink:
– 5-6% carbohydrate solution
– Osmolality of ~300-320mOsm
– Sugars: maltodextrin, fructose, sucrose
– Sodium: ~220mg per liter

With the higher osmolality than blood, the physiological response is to pull water from within the vascular spaces of the body to “dilute” higher osmolality. This creates a net gradient of water leaving the body into the digestive system. Problem: effective dehydration and GI distress.

The 5-6% solution provides exogenous carbohydrate but not in the levels needed to sustain longer term endurance exercise without energy fluctuations (you want 4-6 calories per pound of body weight of mixed macronutrient food- different rates of oxidation/breakdown means a greater time and titration of fuel to the body)

The maltodextrin and fructose are notorious for causing GI distress; free fructose (e.g. not from sucrose) has to go through the hepatic portal vein to the liver to be processed, and no rate limiting effect for this free fructose will cause a “dumping” of fructose into the system, leading to major GI distress. Maltodextrin exits the stomach quickly, but in the intestines, pulls water into the digestive tract = GI distress (aka diarrhea!)

Sodium and sucrose- these are the only two potential “helpers” in fluid absorption, BUT by the nature of the osmolality of the 5-6% solution, the net gradient of fluid is to come from within the body into the gut, thus the sodium and sucrose work with this gradient to facilitate fluid movement through the intestinal cell membranes into the GI tract.

SNI: Should protein be in a rehydration drink? Yes, No, Maybe so?

Stacy: Post exercise is a key window for several things; primarily being maximum effect on muscle synthesis and glycogen recovery. The “critical” window for high quality protein intake is the 30 min post exercise; this is also part of the critical rehydration window- start rehydrating to decrease the negative effects on the immune system. I’m bending towards the question in a roundabout way to say Yes, protein is beneficial for rehydration just as it is essential for muscle reparation and synthesis. A small inclusion of protein in a low carbohydrate-concentration rehydration drink does facilitate plasma volume expansion, increases absorption of electrolytes and boosts levels of plasma proteins, which promote long term hydration after exercise. Keep in mind, however, rehydration post-exercise is different from rehydration from a long day at work, not drinking. The protein promotes muscle reparation, but also adds calories. Being cognate in the timing of your nutrients becomes critical for recovery and body composition changes.

SNI: What are your thoughts on caffeine? It is commonly held that caffeine is a dehydrating agent. What’s the science say?

Stacy: Ah, “Black Gold”… Caffeine is a great addition to any endurance athlete’s arsenal for performance. There are three ways caffeine may provide ergogenic effects. First, the central nervous system is directly stimulated by caffeine (blocking receptors for adenosine and increasing plasma catecholamines), which helps reduce the sensation of fatigue, increases alertness, and increases muscle recruitment. Second, caffeine has been shown to improve endurance through the increased utilization of fat as a fuel and sparing carbohydrate utilization (a.k.a glycogen sparing effect); and most recently, it has been demonstrated that caffeine increases the calcium content of skeletal muscle, thus enhancing the strength of muscle contraction. Caffeine & Hydration – Staying hydrated, while important for humans at all levels of activity, is especially important for athletes during vigorous exercise. Historically, athletes have been advised against consuming caffeine because of caffeine’s mild diuretic effect. However, a point often missed is that any fluid, including water, will also have a mild diuretic effect. In a review of hydration and caffeinated beverages, Lawrence Armstrong, PhD concluded that “it is unlikely that athletes and recreational enthusiasts will incur detrimental fluid-electrolyte imbalances if they consume caffeinated beverages in moderation and eat a well-balanced diet.” Contrary to popular belief, research has shown that caffeinated beverages can and do contribute to hydration.

SNI: For the endurance athlete who just ran, cycled or swam for 2 hours, what would YOU suggest they consume immediately post workout to promote fluid balance, glycogen repletion and skeletal muscle recovery? Do you have a ‘Stacy Sims recovery’ cocktail?

Stacy: There are two options here, one is nonfat greek yogurt with manuka honey within 30 min post exercise to address the nutritional needs of the muscle (yogurt is great for whey and casein, potassium, sodium, calcium, magnesium; manuka honey provides a bit of extra carbohydrate with natural immune boosting properties), then over the course of 2 hours, slowly rehydrate with a 1.5% glucose-sucrose solution with 200mg potassium and 100mg sodium per 16oz at a rate of 0.15oz per pound of body weight per hour. The second option (and my “go-to”) is OsmoNutrition’s Acute Recovery. It is an organic, high quality (no hormones, non-GMO) protein recovery drink. It is unique as well as it doesn’t have any antioxidants in it and it has a wee bit of green tea extract for caffeine. As much hype as there is around antioxidants, you really don’t want them close to the end of exercise as antioxidants impede mitochondrial adaptations to endurance exercise stress. And the wee bit of caffeine helps facilitate glycogen repletion ~66% over protein+carbohydrate alone. In addition to this drink (again within 30 min post exercise), I recommend the same dosage of the 1.5% solution per above. Trying to cover both nutritional needs of the body with rehydration needs requires the separation of food and fluid.. Post exercise the first point to cover is protein and carbohydrate; the second aspect to cover is total fluid recovery. The window for muscle recovery is much smaller than fluid recovery; thus pay attention to the acute recovery needs first to maximize the adaptations induced from the exercise stress.
SNI: What do YOU personally consume pre, during and post-workout?

Stacy: Ah! I’m not training much right now as work and my new daughter take most of my time; but when I do head out, I usually have the pre covered by my most recent meal, during I use Osmo Active hydration with real food (I tend to like homemade protein bites or power cookies…) and post exercise, Osmo Acute recovery.

SNI: What athlete do you admire the most and why?

Stacy: There are so many great role models and inspirational women out there, including some of my own clients; but I’m going to pull a name out of the past: Gabrielle Reece. She was my role model when I first discovered competitive sport and I still admire her for everything she has accomplished. Not only is she a world class athlete, she is a strong role model for athletic, career driven moms- not a super woman, but close enough!

BIO: Dr. Stacy Sims, MSc, PhD

Exercise Physiologist-Nutrition Scientist, CISSN
CRO-Research Scientist
Osmo Nutrition

Stacy served as an exercise physiologist and nutrition scientist at Stanford University from 2007-2012 where she worked as an environmental exercise physiologist and nutrition scientist specializing in recovery, and nutritional adaptations for health, body composition, and maximizing performance. During the past decade Stacy has worked as an environmental physiologist and nutrition specialist for top professional cyclists, ultraswimmer Jamie Patrick, the Garmin/Slipstream Pro Cycling Team, USA Cycling Olympic Team (BMX and women’s track cycling), Team Tibco, Flying Lizard Motorsports, and Team Leopard-Trek, among others. Stacy earned a BA from Purdue University, an MSc from Springfield College, a doctorate from University of Otago, and was a postdoctoral research fellow in cardiovascular disease prevention, thermoregulation, and women’s health at Stanford University. Stacy raced crew as an undergraduate at Purdue University, raced Ironman at an elite level in the early 2000s but now competes as a Cat 1 road cyclist and an elite XTerra triathlete.

Soccer Players: To Squat or Not To Squat?

GOOOOAAAALLL! We’ve got one question for all of you soccer players…Do you SQUAT? Although we are not expecting any answers back at the moment, we do hope you are saying yes to your computer screen while reading this. It’s not a coincidence if you are reading this and questioning, “Well, why should I squat if I do indeed play soccer?” In all honesty, we could sit here and explain all the great benefits of squats, but that could take a whole other article itself to school everyone on. Instead, we would like to breakdown a study that the great Chris Beardsley and Bret Contreras discovered. The study is about strength training increasing power and speed for elite soccer players. So, if you are a soccer player or coach soccer players we highly recommend you sit back, relax, turn off the soccer on the flat screen for a bit and take some notes.

If you are a current soccer player or former soccer player, you should know that the sport involves movements that involve speed and power. Ask any Strength and Conditioning coach how important those two elements are for athletic performance. We promise they will tell you it is very damn important for sports performance. If you want to be the best, you have to train like the best!

Back to our original question, if you play soccer do you squat? We asked this question because the study we are about to break down by Keiner et al. shows strong correlations that sprint performance and leg strength can improve by doing both back squats and front squats. Man, if only we knew this back in our days when playing futbol, aka soccer. We probably would have been bending it like Beckham 😉

SO WHAT DID THE RESEARCHERS DO?

The researchers wanted to track the development of 30m sprint performance in youth soccer players over a 2-year strength training intervention. So, they recruited 134 elite soccer players, not world cup stars ladies and gents. The players were

subdivided into three age-groups (A, B and C cohorts) and the average ages of each group were 17, 15 and 13, respectively. To be very clear here, the participants in each cohort were divided into two groups. One group (Strength training group [STG]) was subjected to regular soccer training in addition to strength training twice a week for 2 years. The other group (Control group [CG]) completed only the regular soccer training.

The strength training group performed their workouts on non-consecutive days and the exercises varied between the parallel front and back squats during the week and also performed bench presses, deadlifts, neck presses, and exercises for the trunk muscles as well as the standing row.

Squat training for the strength-training group was periodized such that following initial technique training, the subjects started with a hypertrophy training block, which comprised 5 sets of 10 repetitions with 3-minutes rest between each set.

The next training block comprised a strength period of 5 sets of 6 repetitions with 3-minutes rest between each set followed by an additional training block of 5 sets of 4 repetitions with 5-minutes rest between each set. The researchers measured 30m sprint times, including splits every 5m, and maximum 1RM front and back squat strength after two years of training.

SO WHAT HAPPENED AFTER ALL OF THIS?

For Maximum Strength, the researchers reported that the strength-training subgroups of all three age-groups displayed greater improvements in the front and back squat 1RMs than the control sub-groups.

For 30m Sprinting Performance, the researchers found that in the A and C groups, the strength-training sub-group displayed significantly better reductions in sprint time than the control sub-group at each 5m split time between 5m and 30m. They found that in the B group, there was a significant difference between the strength-training and control sub-groups at the 5m, 20m and 25m splits.

Correlations: the researchers performed a correlation analysis and found that there was a significantly positive but moderate relationship between strength gains in 1RM expressed relative to body weight and improvement in sprint performance in all age groups. The correlations were highest for the first 15m of sprinting, indicating the greater importance of squat strength for accelerating rather than maximal speed sprinting.

WHAT DID THE RESEARCHERS CONCLUDE?

The researchers concluded that a strength training program involving front and back squats led to a positive improvement in the sprinting performances of young soccer players. Pretty cool. Right?

WRAPPING THIS ALL UP

As you can see the research doesn’t lie. Of course there were limitations, but all studies have limitations. And, at the end of the day if those do not agree with these findings, that’s ok too because science is always open to debate. We can definitely tell you from anecdotal experience that squats and front squats will 99.9% of the time increase speed, power, hypertrophy, strength, and overall athletic performance. In other words, we highly agree and approve of this study by Keiner et al. So, just too briefly recap, if you are a soccer player, coach, or just an overall jock, we highly recommend you implement some sort of squat variations into your training regimen to maximize your full potential. Don’t get us wrong here ladies and gents, we are not asking you to go load up a squat bar and max out for 500 lbs. We are simply saying whether its conventional back squats or front squats that you chose to do, do them with proper precautions, make sure you squat deep, and don’t be afraid to progressively overload. And hey, if you squat more often, maybe you will score more GOOOOOAAAAALLLLLSSSS than the famous “Pele” did.

About The Authors:

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References:

1). Influence of a 2-year strength training programme on power performance in elite youth soccer players, by Sander Keiner, Wirth and Schmidtbleicher, in European Journal of Sport Science, 2012.

2.) Chris Beardsley and Bret Contreras, 2012.

Way More to Whey than Big Muscles

By Brad Dieter MS CISSN CSCS.

Whey protein (WP) supplementation has recently gained popularity amongst athletes as it is reported to improve athletic performance. WP is a popular dietary protein supplement purported to provide improved muscle strength and body composition due to greater a compliment of essential amino acids and branched chain amino acids and to result in greater biological value (1-4). Additionally, WP supplementation has shown to reduce oxidative stress through increasing endogenous glutathione production and improve compromised gut health associated with intense exercise (5-8). While the a majority of the research and topics covered in this post are WP supplementation specific, I want to remind everyone that whole foods sources of whey protein may be superior in terms of nutrient synergy than WP supplementation; however, the research surrounding that issue is not well established.

Increase Strength and LBM – Most athletic events are reliant upon force production of muscles, with greater ability to produce force associated with improved performance. As force is equal to mass x acceleration (F=M*A), increasing the muscle mass is the most common way athletes aim to increase force production. Skeletal muscle hypertrophy requires proper resistance training and nutritional status in which muscle protein synthesis (MPS) exceeds muscle protein breakdown (MPB). One of the major concepts in the literature surrounding skeletal muscle hypertrophy is the idea of net protein balance (NPB). NPB is defined as MPS minus MPB (NPB = MPS – MPB). Thus, if MPS is greater than MBP, skeletal muscle hypertrophy will occur (9). One of the critical factors influencing MPS and MBP is the availability of amino acids (10, 11). WP supplementation is a source of high biological value amino acids and has been purported to increase muscle mass and strength.

There is an extensive body of research surrounding the efficacy of WP supplementation in increasing strength and muscle mass. The results of the research are not entirely unequivocal; however, a significant amount of evidence suggests that WP increases both strength and muscle mass (12-15). Additionally, researchers have recently shown that the constituents of whey protein upregulate the cell signaling pathways responsible for muscle protein synthesis and muscle hypertrophy, specifically the mTOR pathway (16).

Whey Protein and Glutathione – Oxidative stress refers to an imbalance between antioxidant defense systems and production of reactive oxygen species (ROS) (17). Oxygen consumption during heavy exercise can increase up to 100 times normal resting levels, thus increasing the production of free radicals and resulting in oxidative stress. Although the data are not unequivocal, evidence exists showing increased free radical production and cellular damage following heavy exercise (18). Athletes are at a higher risk of elevated oxidative stress due to the increased pro-oxidative process they expose themselves to than their non-athletes counterparts (19). The increased levels of ROS produced during heavy exercise must removed by the body’s endogenous antioxidant system in order to maintain oxidative balance

Glutathione, the most abundant and important antioxidant, is a tripeptide synthesized from the amino acids L-cysteine, L-glutamic acid, and glycine (20). It is the most important redox couple and plays crucial roles in antioxidant defense, nutrient metabolism, and the regulation of pathways essential for whole body homeostasis (21). Additionally, glutathione serves as a regulatory compound in the activation of the circulation agents of the immune system, lymphocytes (22). It is apparent that glutathione is a critical compound in maintaining health and glutathione deficiency has been linked to numerous pathological conditions including, cancer, neurodegenerative disorders, cystic fibrosis, HIV and aging (23). Glutathione is of particular interest in the athletic population as the concentration of glutathione varies considerably as a result of nutritional limitation, exercise, and oxidative stress.

The intense physical demands of athletics places athletes’ bodies under high levels of physiological stress. Glutathione plays a critical role in maintaining normal redox status during exercise (24, 25). Furthermore, exhaustive exercise has been shown to reduce glutathione status (24, 25, 26), thus indicating the need for bolstered levels of glutathione in athletes. Researchers have shown that the amino acid cysteine is the rate-limiting factor in glutathione synthesis (27, 28). Therefore, the inclusion of cysteine rich protein sources may prove efficacious in increasing glutathione synthesis rates by providing ample amounts of cysteine to the amino acid pool. Supplementation with free cysteine is not advised however as it spontaneously oxidized and has shown to be toxic (29). Dietary sources of cysteine present as cystine (two cysteines linked by a disulfide bond) are more stable than free cysteine and properly digested. WP supplements, including WP isolate and WP concentrate are protein sources rich in cysteine and deliver cysteine to the cells via normal metabolic pathways (30,31). By providing abundant cysteine, WP supplementation allows cells to replenish and synthesize glutathione without adverse effects (31) (Figure 1.). Thus, WP supplementation may serve to bolster the endogenous production of glutathione and improve oxidative stress in athletes.

The use of WP supplementation to mitigate a training-induced decline in blood glutathione levels has been studied extensively. Researchers have shown that WP supplement is beneficial in maintaining normal physiological levels of glutathione in athletic and non-athletic populations in response to exercise (32-34). Furthermore, researchers have shown that WP improves the athlete’s ability to deal with acute oxidative stress and WP may serve as a safe and effective alternative source of antioxidants for prevention of athletic injuries and sickness caused by excessive reactive oxygen species (ROS) (35). The research regarding WP supplements and glutathione status supports the use of WP in athletics to improve health status in athletes by augmenting the endogenous antioxidant system.

Whey Protein and Immune Function – Strenuous exercise and heavy training regimens are associated with depressed immune cell function (36-40). Furthermore, inadequate or inappropriate nutrition can compound the negative influence of heavy exertion on immunocompetence. Suppression of the immune predisposes the individual to an increased risk of infection.

Athletes increase both the volume and intensity of their training a certain stages of the season that may result in a state of overreaching or overtraining. Recent evidence has emerged indicating that immune function is indeed sensitive to increases in training volume and intensity. Although the research has not shown that athletes are clinically immunocompromised during these periods of depressed immune function, it may be sufficient to increase the risk of contracting common infections.

As the components of the immune system are highly dependent on amino acids, endogenous and dietary amino acids can impact the state of the immune system. In comparison to other protein sources, research shows that whey proteins are unique in their ability to promote strong immunity through several beneficial compounds including: glutamine, α-lactalbumin and β-lactoglobulin, and minor fractions such as serum proteins, lactoferrin, as well as a series of immunoglobulins (41-43).

Whey Protein and Gut Health – Intense physical exercise leads to reduced splanchic blood flow, hypoperfusion of the gut, and increased intestinal temperatures (44). Reduced intestinal blood flow and high intestinal temperatures during intense exercise can lead to intestinal barrier dysfunction through increased permeability of the tight junctions (5, 8). The increased permeability of the intestinal wall leads to invasion of Gram-negative intestinal bacteria and/or their toxic constituents (endotoxins) into the blood circulation (45-47). Endotoxins are highly toxic lipopolysaccharides (LPS) of the outer cell wall of Gram-negative bacteria. LPS are a major trigger in vivo for the host immune response via induction of the cytokine network (45). (Jeukendrup, et al., 2000). This process, endotoxemia, can result in increased susceptibility to infectious- and autoimmune diseases, due to absorption of pathogens/toxins into tissue and blood stream (48).

The field of intestinal permeability is relatively and long-term prospective studies have yet to clearly identify the potential hazards of chronic, low-grade levels of intestinal permeability. However, recent research has established a link between intestinal permeability and a host of autoimmune diseases including Chron’s disease, Hashimoto’s Thyroditis, lupus erythmatosis, psoriasis, and rheumatoid arthritis (49-53). Additionally, intestinal permeability has been associated with mental illness including schizophrenia and depression (54,55).

As previously mentioned, tight junctions constitute the major component of gut barrier function and acts as physical and functional barrier against the paracellular penetration of macromolecules from the lumen (56,57). Therefore, the regulation of tight junction permeability is critical in maintaining gut integrity and reducing the exposure of the body to endotoxins. The amino acid glutamine is critical in maintaining the integrity of these tight junctions (56). Glutamine, the most abundant amino acid in the blood, is considered a “conditionally essential” amino acid (Figure 2.) (56). Under normal conditions glutamine is produced in sufficient quantities in the body to maintain the normal physiological functions. However, under stressful situations, such as exercise, endogenous production of glutamine insufficient and the body must rely on exogenous sources of glutamine to meet its requirements.

Glutamine supplementation has been shown to improve gut permeability through restoration of tight junction integrity caused by a variety of physiological stressors through multiple molecular mechanisms (58-60). Additionally, glutamine supplementation has proven effective in reducing exercise induced intestinal permeability (61). WP is a rich source of glutamine and researchers have shown that WP supplementation is capable of reducing intestinal permeability (62,63). Therefore, WP may be beneficial in reducing exercise induced intestinal permeability and the risk of endotoxemia and autoimmune disorders.

Summary

Whey protein is an excellent source of a wide range of amino acids and additional nutrients that are beneficial to health. Whey protein has been shown to increase lean body mass in conjunction with resistance training, bolster glutathione status, have immunomodulatory effects and improve gut health. A healthy, well balanced diet may be enhanced with whey protein through either whole food sources or occasional whey protein supplements.

Bibliography

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3) Frestedt, J. L., Zenk, J., Kuskowski, M., Ward, L., & Bastian, E. (2008). A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: A randomized human clinical study . Nutrition & Metabolism , 5 (8), 1-7.

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6) Low, P. L., Rutherfurd, K., Gill, H., & Cross, M. (2003). Effect of dietary whey protein concentrate on primary and secondary antibody responses in immunized BALB/c mice . International Immunopharmacology , 3 (3), 393-401.

7) Micke, P., Beeh, K., Schlaak, J., & Buhl, R. (2001). Oral supplementation with whey proteins increases plasma glutathione levels of HIV-infected patients. European Journal of Clinical Investigation , 31 (2), 171-178.

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9) Hulmi, J. J., Lockwood, C., & Stout, J. (2010). Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein . Nutrition & Metabolism , 7 (51).

10) Dickinson, J. M., & Rasmussen, B. (2011). Essential amino acid sensing, signaling, and transport in the regulation of human muscle protein metabolism. Current Opinion in Clinical Nutrition & Metabolic Care , 14 (1), 83-88.

11) Li, J. B., & Jefferson, L. (1978). Influence of amino acid availability on protein turnover in perfused skeletal muscle . Biochimica et Biophysica Acta , 544 (2), 351-359.

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Interview – Kurtis Frank and Sol Orwell of Examine.com

SNI: Roughly a decade and a half ago, folks who espoused eating differently than what was advised and promoted by the AND (formerly ADA- American Dietetic Association) and AHA (American Heart Association) were often vilified. In fact, folks who espoused eating less carbs (gasp!) were targeted as charlatans, quacks, and folks who promoted early death. Why do you think many in the ‘food industry’ are so resistant to new ideas such as consuming a ‘lower carb’ diet? In fact, why are many of them resistant to the notion of taking supplements on a regular basis?

Kurtis: Both the food industry (in this sense, persons who recommend eating a certain way) and the supplement industry are industries characterized by two main things in my mind: They are industries that have set a poor precedent in how much the public can trust them, either due to an apparent inability to deliver on promises (eat X to achieve Y) or have otherwise been outright shown to repeatedly violate consumer trust and safety for profit (the supplement industry does not have a good track record in this regard). Both industries are not one time purchases, but lifetime repeated purchases. Many people will take a leap of faith when it comes to a single purchase, but the fact that you repeatedly spend money on these can lead to a prolonged financial drain

Because it is well established that people will give you money and they have gotten used to giving away this money with little to no evidence or proof to back the claim we have gotten a lot of (for lack of a better term) scum working in these industries undermining how much faith consumers can put in us.

When a new concept comes to the table that actually is scientifically valid, consumers are mixed as to whether they will throw money at the concept or to be highly skeptical. The idea of ‘fool me once, shame on you; fool me twice, shame on me’ comes to mind. Not many consumers can delineate what is based on good evidence and what is based on absolutely nothing, so regardless of the topic introduced it will be met with both resistance and forerunners. Supplements are in a worse position here since there is a horrible turnover rate of a ‘new’ compound every other month giving incredibly promises that even the best reference drugs cannot do. The ‘latest and greatest’ supplement (such a misnomer, greatness takes decades to establish) is merely just something to keep the gears of consumerism continuing. Which really sucks. There are some great compounds out there but the fact that this consumer cycle exists does nothing but degrade public faith in supplements and destabilizing any potential of the supplement industry (or put another way, the ‘preventative’ branch of western medicine that targets people not in a clinically ill state) to actually be something good to society. I don’t blame consumers at all for their hesitation against new diets and especially against supplements, the state of the industries currently suck.

Sol: I’m going to go with psychology in this. We have confirmation bias, and its children: persistence of discredited beliefs, asymmetric insight, backfire effect, and attitude polarization. Summed up, once someone’s made their mind up, it’s hard to change it. You could even argue that it’s a form of psychological sunk cost – once you’ve put so much energy into believing and defending a theory, it’s hard to let go of it. I think attitude polarization is a big one – a person is less likely to admit/agree that they were wrong when the other person is being a combination of condescending and hostile. Just because you’re right doesn’t mean you have to be a jerk.

As for supplements – naturalistic fallacy. That sums it up neatly.

SNI: Your website, Examine.com, has a lot of cool information (and accurate too). What “aha moment” led to you (Sol) to get involved in a field of study that has about as much to do with web development as teaching a fish to climb trees?

Sol: I cannot really say there was a singular moment I can look back and identify. I was losing weight. I was learning. I was taking notes on a variety of subject matters – entire books, hormones, macronutrients, etc. I had originally wanted to do this myself, but realized it was a bit beyond me. So then I offered the idea to Kurtis. He didn’t really have the technical know-how, so a bit after that we agreed to come and work together. We work together. You can say he’s the brains and I’m the looks.

SNI: For both of you, what are the top 5 supplements you’d recommend for overall general health and fitness?

Kurtis: Hard to come up with a top 5, as even these following supplements can be overruled if there is a certain condition affecting an individual that requires attention.

Vitamin D and Magnesium both need a spot in the top five, due mostly just to the common deficiencies in society. Other nutrients can also be deficient for some persons, but Vitamin D and Magnesium tend to be the hardest to get via a mixed diet.

I’d also put a protein powder in the top 5, although I don’t care which one to be honest (I like casein for the sole reason it is versatile in cooking and food preparation, but a rice/pea combination intrigues me due to being very similar in AA composition to whey but has the potential to be much cheaper and free of allergens).

As for the last two? This gets tough as I can think of about a dozen or so molecules that would be this important assuming a pre-existing ‘state’ of sorts.

Creatine will be here, since although it isn’t a vital nutrient it appears to benefit most people with no apparent side effects of clinical significance; it branches into both the neural and physical realms, which is very nice.

Bacopa Monnieri is my final one. Odd, as it isn’t a common recommendation. It is probably the cognitive enhancer with the largest body of evidence in otherwise healthy humans right now, and chronic usage of Bacopa appears to reliably increase cognition. Although the specific parameters of cognition that Bacopa improves still need to be ironed out and the mechanisms need to be proven, a reliable increase in cognition is rare and especially for one that works in otherwise healthy people and I would recommend Bacopa to all people not currently on pharmaceuticals (solely as we don’t yet know drug-herb interactions with Bacopa).

Sol: Vitamin D. I live up in Toronto, and the overcast winter kills me (and the spring rains too). If there is anything I find notable, it’s Vitamin D.

ZMA. Going to cheat and put those together. On an anecdotal level, I find it helps me with sleep quality (I find falling asleep easy), and also keeps that libido of mine revved.

Fish oil. Kurtis and I may not agree 100% on this being up here, but as someone who is older (relatively) to Kurtis, I find that I feel a lot less weary when I take it. Anecdotally my friends and family tend to agree.

Creatine. The more research done on it, the more useful it appears. It’s an obvious deficiency, and it’s cheap.

Protein powder. Beyond the usefulness of more protein in the average person’s diet, I honestly love using it to taste things. ON cake better, Trutein Cinnabun, etc. They make for delicious popsicles, cheesecakes, milkshakes, etc.

If I can bonus a sixth one in, lifting weights. I guess really it should be #1 – except for injuring yourself (in which case usually you have yourself to blame); it’s the ultimate health booster.

SNI: Kurtis, as a group, RDs are often taught hook, line and sinker the typical mantra of “eat lots of carbs, whole grains are the greatest thing on earth, and protein is bad for your kidneys” (I still hear this in academic circles of dietetics departments). Why is that?

Kurtis: There are a few possible reasons, none of which I can outright prove however, that I think may contribute to this. I’m going to intentionally ignore any possible influence of the USDA or ‘Big agriculture’ mainly because I don’t have a good reason to suspect them and do not want to open that can of worms. Thankfully, I have seen in my recent training that the hate on protein has gone down a little bit (so perhaps this is a notion held by previous generations) and although the hate on dietary fats has been reduced a little bit it still seems present. Those two ‘hatreds’ may merely be a reason why carbs are so touted, since it seems like everything is going to kill you but carbs are apparently less implicated than the other two.

Additionally, there is a big reliance on epidemiological research in dietetics relative to how much importance (I believe) should be placed on interventions. Admittedly, interventions in diets are hard to do (requiring an overhaul of lifestyle in which lack of adherence is met by poor self-reporting of dietary intake, otherwise doing a clinically controlled study where all food is supplied to the subject is horrendously expensive and likely not feasible) but a lot of evidence and teaching in dietetics relies on this epidemiology. There is indeed evidence that saturated fats and protein are correlated with adverse health effects as they are both survey markers of a subpar diet (those eating more carbs without exceeding calories tend to be health conscious, those who eat more protein and fats tend to be consuming more fast food).

Getting false positives from epidemiology research may underlie the recompensatory recommendation of carbohydrates as the ‘best’ macronutrient, and since past recommendations are in line with this recommendation there isn’t a lot of cognitive dissonance to fight against.

Finally, there is also a seeming lack of accountability that dietitians are held up to. If a client fails, it is very easy for the dietitian to find reasons to either blame the client (bad to do, although it happens with poor adherence) or otherwise can just claim that ‘it must have not worked for you’ before switching to a ‘lifestyle’ approach (merely make the client happy with their dietary intake and hopefully life in general). Some negative reinforcement or fear of giving the wrong information can propel finding the right information, and this seems to lack with dietary interventions in general since you can never really be faulted quantitatively for giving the wrong information.

I mean, if a doctor gives the wrong medication and it hurts a client that doctor is held accountable and they them self probably feel horrible for doing so. If a dietitian gives the wrong information, you cannot really prove that on a case by case basis due to the lack of controlling variables and as such cannot blame the dietitian. If you’re not apparently doing anything wrong, why change your ways?

SNI: What are your long-term goals with Examine.com?

Kurtis: Personally, I want the database to be as large as possible and as popular as possible so we can take the largest body of applicable evidence and then apply a hefty serving of harmonization and Occam’s Razor to it. Having a database is a magnitude better than having a blogroll or a news feed which disregards past evidence to cater to an ADHD mentality, but the only downside of a database is that we can get too complex pretty quickly.

My long term goal is to make Examine the largest database of supplemental information that is both accurate and digestible.

Then, from there, the large amount of data can be compared against itself to compare one supplement to another and find relative weaknesses with them (ie. do a search in Examine on phytoestrogens and rank their relative potencies, see which ones are found in serum after ingestion, see which ones are actually a concern and not relative to one another). When the database gets large enough, it can begin to be used by researchers to guide hypothesis’ and some trials and hopefully some better information gets discovered because of it.

If financial success ever occurs, I would love to give most of it right back to research; particularly on some topics where there is a single factor causing a hole in the data and its investigation could harmonize the data (ie. the molecule you eat in a supplement is not detected in serum or in urine but there are apparent bioactivities; what is the metabolite causing these effects?)

Sol: To replace Wikipedia as the standard when people link to supplements. Down the road I would love for us to also contribute to the scientific literature (and more than just via meta studies), but right now, I want us to be *the* juggernaut of supplements. I would also love if more people contributed. The system is setup so that anyone can participate in three ways:

-They can submit studies directly to us: http://examine.com/contribute/study/ – if you see something new and/or interesting, send it our way. The less time we have to spend looking for new papers, the better!

-Discussion. Every supplement has a “discussion” page – if something needs to be clarified, or if something is wrong, or if something is missing, let us know. All discussions are kept public so it can be enlightening for everyone

-Contribute directly. Every supplement can be directly contributed to. All edits will be approved via us before going live, but each supplement page keeps historical records for every version ever published (similar to Wikipedia). We’ve had updates, but we would love more.

If I go to the ISSN conference in CO and I hear someone tell someone else “Just Examine It” I will be as happy as a school girl around Bieber (and if that analogy is off, damn do I feel old now).

SNI: Ginger or Mary Ann (if this reference escapes you, I forgive you;-)

Kurtis: Thanks for forgiving me in advance, I don’t get this reference.

Sol: Do we look old? Sheesh!

As an immigrant (I moved to Canada when I was 14), I had to do with TV that was usually 10-25 years behind the curve. So I get the Gilligan’s Island reference. On the other hand, I was too young to really understand the personalities. Doesn’t really matter – I’m a redhead man myself, so Ginger wins by a mile.

SNI: Clearly, you date Ginger but you marry Mary Ann

SNI: If you could be a superhero, who would it be and why? I’m partial to the Green Lantern myself

Kurtis: Ironman. The general idea of being an otherwise normal human but elevating yourself to superhero status via your intellect and creations really appeals to me, and I like Ironman more than Batman in part due to the suit used (Iron shooting from its palms versus punching people in armored spandex) and the general disposition of the characters. I would rather simply have people aware of who I am and be self sufficient rather than hide in a mansion with a butler away from the eye of the public. Robert Downey Junior may also have had an influence on this decision.

Sol: I’ve always identified with Wolverine. Short, hairy, Canadian, believes he is the best at what he does. True story: when I was figuring out what to change my name to (I legally changed my full name), “Logan” was on the shortlist!

BIOs – Kurtis Frank graduated from the University of Guelph with a bachelor’s degree in Applied Human Nutrition. His research work on Examine.com began while still a student, and upon graduation in spring of 2012, gathering and analyzing research on supplementation and nutrition became his fulltime job. A recreational bodybuilder and powerlifter, Kurtis has a passion for dietary supplements due to a desire to harmonize the discord between the preventative and rehabilitative potential of some dietary supplements and the seemingly lack of interest of the medical community in incorporating dietary supplements in to preventative medicine. As an addendum to this, a great many supplements with inefficacy or insufficient data need to be purged before the diamonds in the rough can be exposed.

Sol Orwell has a different story than most. Dabbling in web development while still in high school, he found he had a knack for building websites that were both useful and popular. He incorporated his first business while still studying computer engineering at the University of Toronto. In his mid-20s, he opted to “retire”, freeing up time to do what he wanted, whenever he wanted. Transforming from fat to fit, he began to investigate the whys and hows behind nutrition, health, and fitness. It was this research that lead to Examine.com, the culmination of thousands of hours of research into anatomy and nutrition.

Clam Bam Thank You Ma’am: Be Aware of Your Derriere!

A quick and easy exercise guide on HOW and WHY to work all THREE of your Butt Muscles by Natalia Sikaczowski, SPT.

Everyone knows the Glutes are the powerhouse of the body. They help us run, jump, sprint, and squat. Butt, what exactly makes up that powerhouse? It is the combined actions of three muscles that make up ‘The Glutes’ and allow for multiplanar motions of the hip and control of the thigh. The obvious gluteus maximus, which usually gets all the applause, is key in extension of the hip, providing stability to the pelvis and, well…just looking good. However, the other two muscles glut medius and minimus also offer a significant contribution during movement, sport, and prevention of injury.

The action of glut med and glut min for the purpose of this article is essentially the same. When the hip is extended, i.e., in standing, both muscles act to bring the leg away from midline; or ‘abduct’ the thigh. They also externally rotate the thigh. When the hip is flexed, i.e., sitting, due to the orientation of the muscle fibers the action of the glut med and min changes to internally rotate the thigh. When we are standing on one leg, i.e., during walking, running, or sprinting, their principle action is to keep the hips level and aligned by not allowing the pelvis to dip down to the opposite side. Maintaining proper muscle activation timing and strength is imperative for correct movement patterns, exercise, and allowing the glut max (and many other muscles) to perform its job by assisting in optimal alignment of the femur and stabilization of the spine.

Weakness of glut max, med, or min will predispose athletes to increased risk of knee, hip, and back injuries as well as delayed neuromuscular response time and abnormal functional movement patterns. A prime example of weakness of these muscles can be seen when one performs a single leg squat. If the thigh begins to bow in and internally rotate, instead of staying in line with the toes, you can bet your bottom dollar max, med, and min are on a coffee break. In fact, most people that already have hip, knee, or back problems also have a weak glut med and min.

So how do we wake these muscles up to get our max potential out of our back side? In a recent article published in the Journal of Orthopaedic and Sports Physical Therapy, eleven common glut exercises were tested to see which ones made the med and min work the hardest. Regardless of whether your goal is to strengthen, sculpt, or rehabilitate, the five exercises below were found to have the strongest contractions in the targeted muscles; giving you the most bang for you booty!

The Top Five for Keeping Glut Med and Glut Min Alive!

#5 – Hip extension on all fours: While on forearms and knees, keeping the knee bent, extend one leg upward so the foot faces the ceiling. *Note: to progress this exercise, straighten and lift the leg that is extending so it is parallel to the floor.

#4 – Side Laying Leg Raise: Lay on one side with the body in a straight line: lift the top leg up, keeping the foot parallel to the ground so that the ankles are roughly 12 inches apart from each other. Make sure not to bring the leg forward or to rotate the hips forward or backward. *Note: to progress, maintain the elevated position and move the leg in 10 clockwise then 10 counterclockwise mini-circles.

#3 – Single Leg Bridge: Lie on your back with one knee bent with the foot flat on the ground with the other leg straight. Lift your buttocks off the ground with the leg that is bent, keep the opposite leg elevated. Return to starting position. *Note: to progress this exercise, add a 5-10 sec hold with each rep. Make sure the hips do not drop to one side.

#2 – The Two Step: Tie a resistance band around ankles. While in a slight squat position take 10 small side steps in one direction, reverse. Keep steps wide enough so the band is tight during the whole exercise. Make sure to lift each foot up off the ground while stepping. Do not let the foot drag. *Note: to progress, lower the body into a deeper squat.

#1 – The CLAM (everyone’s favorite): Lay on your side with your knees slightly bent, keeping your feet together rotate the top leg upward, bringing the knee toward the ceiling. *Note: to progress this exercise, tie a resistance band around the knees.

BOOTY BONUS:

Don’t Forget about Glut Max! Here’s a great challenging exercise to target the terrific trifecta of Glute Max, Med, and Min: Stand on one leg, while bending the knee reach down with the opposite arm towards the ground (stopping about 8 inches from the ground), with the leg on that same side reach back diagonally as far as you can while maintaining balance.

The Short and Sweet of it All:

The glute max, med, and min give huge contribution to our body’s strength, stability, and power both during sport and functional movements of daily life. During these exercise you are strengthening the muscles, but also improving neuromuscular timing and activation yielding better core stability and postural alignment. It is important to combine the above isometric exercises which isolate the glutes into an appropriate training program which also involves functional movement.

Biography: Natalia Sikaczowski is a third year Physical Therapy Student in the Doctoral Program at University of Miami. Prior to PT school Natalia worked as an accomplished personal trainer and group exercise instructor in Chicago, IL. Natalia is particularly interested in developing ‘pre-hab’ programs based on functional movement screens to help athletes prevent injury from occurring due to pre-existing muscular compensation and imbalances. Natalia recently assisted in a research regarding upper extremity injuries in major league baseball pitchers as related to foot arch angles and single leg dynamic balance.

Contact: FunctionalPTTraining@gmail.com

Subscribe to my Blog: FunctionalPTTraining.blogspot.com

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Calcium and Fat Loss

With the increasing popularity of dairy free diets – Palaeolithic – and growing fear of coronary artery calcification, dietary calcium (Ca²⁺) intakes are decreasing. Low calcium intakes not only have implications for bone health, recent evidence has indicated Ca²⁺ may regulate body fat content, and increased Ca²⁺intakes may actually enhance fat loss when combined with moderate energy restriction (Zemel et al. 2005). It is interesting to note that a number of studies are now illustrating the fact that high milk intakes seem to have certain abdominal anti-obesity effects regardless of the individual’s physical activity (Abreu et al. 2013). Reports have also indicated an inverse association between frequency of milk consumption and body mass in children (Barba et al. 2005). Such evidence clearly highlights the influence of dietary calcium Ca²⁺ intake on body fat content.

Mechanisms

Inadequate Ca²⁺ intake has been associated with increased body mass index and body fat content, suggesting dietary Ca²⁺ intake may have certain anti-obesity properties. Various studies have demonstrated a key role of intracellular Ca²⁺ in regulating adipocyte lipid metabolism. It appears dietary calcium modulates circulating calcitriol, which in turn is responsible for the regulation of adipocyte intracellular calcium. Using the agouti mouse model Zemel et al. (2000) reported the influence of intracellular Ca²⁺ on the accumulation of fat and obesity in these animals. This mechanism alludes that low dietary Ca²⁺ intakes result in an increase in 1,25-dihydroxy vitamin D which in turn stimulates Ca²⁺ influx into the adipocyte (fig.1). Increased dietary Ca²⁺ via parathyroid hormone (PTH) chronically lowers intracellular Ca²⁺ in the adipocyte. Thus either directly, or perhaps via insulin intracellular Ca²⁺ would regulate the expression of fatty acid synthase (FAS) – a key enzyme in the regulation of lipid deposition. In addition increased dietary calcium also stimulates adipose tissue lipolysis via its influence on cAMP production and thus the phosphorylation of hormone sensitive lipase (HSL). Intracellular Ca²⁺ results in a decrease in thermogenesis and reciprocal stimulation of lipogenesis, inhibition of lipolysis and thus causing an expansion of adipocyte triglyceride stores. Increased levels of 1,25-dihydroxy vitamin D levels is also responsible for the redistribution of body fat to the abdomen through the stimulation of cortisol. Increased dietary Ca²⁺ would also suppress 1,25-dihyroxy vitamin D levels, thus supposedly inhibiting adiposity and promoting weight loss (Zemel, 2009).

Existing evidence

A short-term Ca²⁺ supplement study on mice revealed Ca²⁺ intakes of 1.2% total energy lead to a 51% reduction in lipogenesis and a fivefold stimulation of lipolysis, resulting in a 29% decrease in body weight and a 36% decrease in fat mass (Zemel et al. 2000). She Ping-Delfos & Soares (2011) also reported an acute dose of high Ca²⁺ (543.2mg) at breakfast significantly increased whole body fat oxidation (p<0.02) and dietary induced thermogenesis (p<0.01) when compared to a low Ca²⁺ (248.2mg) breakfast. In a randomized, controlled, crossover study conducted in a whole room calorimeter Melanson et al. (2005) reported a high Ca²⁺ (~1,400mg/day^-1 as dairy) diet suppressed calcitriol and resulted in a 30g/day-1 (270 kcal/day^-1) increase in fat oxidation. Similarly a high Ca²⁺ (1000mg/day^-1) diet increased diet induced thermogenesis over two successive meals, and more significantly the mean 1-year change in whole body fat oxidation was greater in the high Ca²⁺ group compared to low Ca²⁺ group (<800mg/day^-1) (Gunther et al. 2005). However, more recent evidence using abdominal subcutaneous microdialysis indicates that Ca²⁺ (~1,400mg/day^-1 as milk mineral) for 5-weeks did not stimulate lipolysis, glycerol turnover or fat oxidation (Bortolotti et al. 2008).

Some studies suggest that those with habitually low Ca²⁺ (<600mg/day^-1) intakes benefit more from Ca²⁺ supplementation, as when Ca²⁺ deficiency exists the efficiency of Ca²⁺ absorption is improved (Soares et al. 2011). Further, Ca²⁺ supplements seem to augment fat oxidation to a greater degree than dairy Ca²⁺ (Gonzalez et al. 2012). This despite the fact that dairy Ca²⁺ appears to be more effective in weight and fat loss trials, possibly owing to the synergistic effects of the bioactive components within dairy.

Conclusion

Existing evidence suggests chronic (<7-days) high Ca²⁺ (~1,300mg/day^-1) intake increases fat oxidation, which when combined with moderate energy restriction (-500kcal/day^-1) may result in fat loss (Gonzalez et al. 2012).

Future research should aim to validate new evidence that fat oxidation is increased following acute Ca²⁺ intake, and distinguish the long-term effects of a high- Ca²⁺ diet on the rate of fat oxidation.

References

Abreu, S., Santos, R., Moreira, C., Santos, P., Vale, S., Soares-Miranda, L., et al… (2013). Relationship of milk intake and physical activity to abdominal obesity among adolescents. Pediatric Obesity, [ahead of print].

Barba, G., Troiano, E., Russo, P., Venezia, A., & Siani, A. (2005). Inverse association between body mass and frequency of milk consumption in children. British Journal of Nutrition, 93, 15 – 9.

Bortolotti, M., Rudelle, S., Schneiter, P., Vidal, H., Loizon, E., Tappy, L., & Acheson, K. (2008). Dairy calcium supplementation in overweight or obese persons: It’s effects on markers of fat metabolism. American Journal of Clinical Nutrition, 88, 877 – 885.

Gunther, C. W., Lyle, R. M., Legowski, P. A., James, J. M., McCabe, L. D., McCabe, G. P.,… & Teegarden, D. (2005). Fat oxidation and its relation to serum parathyroid hormone in young women enrolled in a 1-y dairy calcium intervention. American Journal of Clinical Nutrition, 82, 1228 – 1234.

Jawadwala, R. (2011) Dietary Calcium – A potential ergogenic aid? Book chapter in Duncan M. J. (Ed.) Trends in Human Performance Research. New York: Nova Science Publishers.

Melanson, E., Donahoo, W., Dong, F., Ida, T., & Zemel, M. (2005). Effect of low- and high-calcium dairy-based diets on macronutrient oxidation in humans. Obesity Research, 13, 2102-2112.

She Ping-Delfos, W., & Soares, M. (2011). Diet induced thermogenesis, fat oxidation and food intake following sequential meals: Influence of calcium and vitamin D. Clinical Nutrition, 30, 376 – 383.

Soares, M. J., Ping-Delfos, W. C. S., & Ghanbari, M. H. (2011). Calcium and vitamin D for obesity: a review of randomized controlled trials. European Journal of Clinical Nutrition, 65, 994-1004.

Zemel, M. B., Shi, H., Greer, B., Dirienzo, D., & Zemel, P. C. (2000). Regulation of adiposity by dietary calcium. The Journal of the Federation of American Societies for Experimental Biology, 14, 1132-1138.

Zemel, M.B., Richards, J., Milstead, A., & Campbell, P. (2005). Effects of calcium and dairy on body composition and weight loss in African-American adults. Obesity Research,13, 1218–1225.

Zemel., M. (2009). Proposed role of calcium and dairy food components in weight management and metabolic health. The Physician and Sportsmedicine, 37, 29 – 39.

Bio: Matt is the Lead Performance Nutritionist at PurePharma, and also runs his own business, Nutrition Condition UK. He holds a BSc (Honours) degree in Sport & Exercise Science, and an MSc in Nutrition Science. In 2010 Matt completed a 12-month Performance Nutrition internship with the Welsh Rugby Union, which allowed him an in depth insight into the practical application of the nutrition knowledge he gained at university. He continues to work closely with the Welsh Rugby Union through the North Wales region RGC 1404. As Lead Performance Nutritionist at PurePharma he is responsible for the development and delivery of all the nutrition related information both on the website and in product marketing material, and also plays a major role in product innovation.

Through his own Performance Nutrition business, Nutrition Condition he delivers frequent Health & Wellbeing Workshops to corporate and personal clients advising on how best to develop a sound, scientifically structured nutrition programme free from fads and marketing bias. Nutrition Condition also delivers Performance Nutrition services to professional athletes.

Matt can be contacted on matt@purepharma.com or matt@nutritioncondition.com

For regular updates follow Matt on Twitter @mattncuk.

Energy Drink Dumba$$es

By Jose Antonio PhD FISSN, FNSCA, CSCS. There are some things that are just annoying. Stepping on chewing gum. Emails from Nigeria asking for $1,000 so they can transfer a $1,000,000 to your bank (Really? What dope falls for this?). Hitting every red light as you make your way home. Celebrity confessions. Having to actually watch a TV show with the commercials (thank god for TiVo!). And reading the numbskull articles written by the mainstream press on pretty much all things related to sports nutrition. Runner’s World, a magazine that I actually enjoy reading (yeah, don’t tell anyone), posted on their website an article entitled “Sports Nutrition Group Doubts Claims of Energy Drink Makers.” http://www.runnersworld.com/drinks-hydration/sport-nutrition-group-doubts-claims-energy-drink-makers I’m thinking; hey, I wonder who that group is. Inquiring minds need to know. And guess what, it’s the International Society of Sports Nutrition! The ISSN is the leading academic society that studies sports nutrition and supplements and I’m the head honcho. I’ll at least give Runner’s World credit for citing the Position Paper that we recently published. But that’s pretty much where the credit ends.

The Runner’s World interpretation of our article is so wrong. Why? Because my colleagues and I wrote the dang thing. I think we’d know BETTER than anyone what the correct interpretation is! To wit: Here’s the headline – “Sports Nutrition Group Doubts the Claims of Energy Drink Makers.” Uh no. In fact, if you read #3 of the Position Paper’s abstract it says the following: “Consuming ED 10-60 minutes before exercise can improve mental focus, alertness, anaerobic performance, and/or endurance performance.” That my friends is THE most important point. The drinks work! We can argue over the why and whether it’s the ingredients or combination thereof, but the bottom line is that as an ergogenic aid, the stuff will help you perform better.

And then we have the Dawn Report which states that the number of emergency room visits involving energy drinks has increased. The implication is that energy drinks must be hurting thousands of people, right? Well as they say in Alabama, shitfire Bubba, that ain’t no proof!

http://www.samhsa.gov/data/2k13/DAWN126/sr126-energy-drinks-use.htm Since when did emergency room visits become a substitute for scientific studies? Did I miss something in my years of studying the frickin’ scientific method? To fall for the moronic trap that sensational headlines are a substitute for honest-to-goodness critical thinking would be like judging a fish by its ability to climb trees. As I tell my super-smart students at Nova Southeastern University in beautiful South Florida, read the data. Read the science. Whenever you see headlines such as this, instead of believing it hook, line and sinker, instead immerse yourself in the actual studies and decide for yourself. Because one day you’ll write a scientific paper and then some journalist with about as much science training as your pet Beagle will tell you how it should be interpreted. Ok enough of this. Time to consume copious quantities of caffeine-filled java.

Reference: The 2013 International Society of Sports Nutrition position stand: energy drinks http://www.jissn.com/content/10/1/1