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Lifestyle Management - Part 3

STRESS

We will all suffer from high states of stress at some point in our lives. In today’s busy society we are involved in regular stressful life situations, along with frequent and exhausting training schedules. 

This stress is a burden on the body, and if the stress becomes chronically elevated and prolonged, we can end up massively fatigued and run down. It can also put a halt on any body composition changes. 

What we don’t always realize is the potential damage this is doing on the inside of our bodies and how it affects our health. 

Stress 101

To show exactly what happens internally during a typical ‘stressful’ situation which we may encounter, let’s look at an example: 

Say you are walking on the pavement and start to cross the road after checking it’s clear in both directions. Suddenly a car appears out of nowhere and is forced to swerve out of the way to avoid a collision with you. 

Shortly after this event you will find your heart is racing, you are breathing heavily, sweating and shaking. You are in a state of shock. 

Here’s what happened internally: 

At the time of noticing the car hurtling towards you, the brain has sent a nerve impulse directly to your adrenals, which will cause them to secrete adrenaline. 

Adrenaline is the reason for the heightened state you feel after the event, as its role is to ensure you have the focus and energy to survive the life threatening situation. This results in high blood pressure, respiration and heart rate.

The brain also decides it requires more glucose during this stressful time, so that the body and brain has more energy to survive the situation.

This causes the release of a hormone – corticotrophin releasing hormone (CRH) – which tells the pituitary to release – adrenocorticotropic hormone (ACTH) – which tells the adrenals to produce cortisol. 

The increased blood glucose levels we see associated with stressful events are due to the increased cortisol levels. Cortisol is one of a class of hormones called – glucocorticoids (GC’s). 

Our bodies have actually adapted well to these sudden stressful events and can therefore effectively manage our near-death experience. 

We also see cortisol being released during other stressful situations such as intense training sessions. Under normal conditions, cortisol rises rhythmically throughout the night, and peaks first thing in the morning. 

These natural ‘one off’ releases of cortisol can actually be a good thing for the body, as they help regulate immune function, repair tendons/ligaments and may even accelerate fat loss. 

The problems we see with cortisol are when the hormone is elevated for long periods of time. It is chronic, low level stress that never quite goes away that leads to physical problems. 

So, lets look at this process again, but in a little more detail.

What Is Stress?

One of the most common medical issues seen in the health care industry is stress-related illness. 

There are a number of stresses, whether we recognize them or not that we will come into contact daily with. It is the intensity of each stress, the frequency with which it occurs and the length of time exposed to it that all combine to form our total stress load. 

There are four major categories of stress:

Physical Stress – such as overworking, poor nutrition, lack of sleep or athletic over training, etc.

Chemical Stress – from environmental pollutants, food intolerances or IBS, poor diet and endocrine gland intolerances.

Thermal Stress – from over heating or over chilling of the body.

Emotional and Mental Stress – from family, friends, money, work etc.

It’s the combination of these stresses on the body over time that can cause stress related illnesses. Research has shown that those identified with stress related illnesses follow a series of events that occur as a reaction to chronic stress.

This series of events is know as ‘General Adaptation Syndrome’ (GAS) and consists of 3 key stages. 

1. THE ALARM REACTION  

This is the body’s initial response to stress and kick starts the amount of adrenal activity, also known as a hyperadrenic response.

This pushes the body into ‘full alert’ mode, forcing the adrenals to produce extra amounts of hormones to respond to this heightened state of stress.

Following this state of alert, the body will need 24-48 hours to recover from this overactive phase, so it begins to down regulate the over stimulated mechanisms. The person will feel more tired and want to rest, while internally the hormones involved become resistant to more stimulation. 

2. THE RESISTANCE STAGE. 

If the chronic stress is continued on long enough then the adrenals begin to adapt and to re-build themselves to deal with the added workload. This 

stage of resistance can last many months or even 10-20+ years. This prolonged hyperadrenic response can exhaust and deplete the adrenals, leading to stage 3. 

3. THE EXHAUSTION STAGE.

This prolonged alarm reaction know as hyperadrenia will eventually lead to hypoadrenia, the point where the person loses the ability to adapt to stress. Essentially, the body can no longer handle any further stress and the person may experience a total collapse of body function or specific organs or systems. Professional medical treatment is necessary here.

Not everyone will experience stage 3, or at least not for some time, but they will probably experience a number of other negative symptoms: 

• Increased blood sugar levels (store more body fat)

• Suppressed pituitary function (low testosterone)

• Suppression of the immune function

• Insomnia

• Reduced liver detoxification

• Increased inflammation

• Learning and memory issues 

The above are typically what occurs on the inside, but spotting the issues on the outside can be difficult.

Common symptoms are: 

• Difficulty falling asleep

• Feeling lethargic most of the day

• Suffering from allergies or falling ill frequently 

• Suffering from mood swings or feeling emotional

• Excessive perspiration, dizziness or blurred vision

If someone does reach stage 3 of hypoadrenia then there can be a large number of symptoms. Essentially, the epithelial tissue, nervous tissue, and the retina of the eye do not store glucose, so these are the most likely affected areas. It’s these low levels of glucose that creates symptoms of blurred vision, headaches, nervousness, unstable behaviour, allergies and pigmentation of the skin. 

The Adrenal Glands

Our adrenal glands are the ‘common centers’ for certain hormonal operations throughout our entire life. There are two adrenal glands, with each being situated just above the kidneys. 

They have a significant effect on the functioning and operation of every tissue, organ and gland in the body. We cannot live without them, and how well they function has a drastic impact on how we think and feel. The adrenal glands largely determine the energy of our responses to every change in our internal and external environment.

From a nutritional stance, the adrenal glands closely affect the utilization of carbohydrates and fats, the conversion of fats and protein into energy, the distribution of stored fat, normal blood sugar regulation, and proper cardiovascular and gastrointestinal function. 

The protective activity of anti-inflammatory and antioxidant hormones secreted by the adrenals helps to minimize negative and allergic reactions to alcohol, drugs, foods and environmental allergens.

As we get older, the adrenal glands gradually become the major source of sex hormones circulating through the body in both men and women. These are strong and powerful hormones that cause a range of emotional and psychological effects, including sex drive and tendency to gain weight. 

As previously mentioned, each kidney has an adrenal gland located above it. Each adrenal is divided into an inner medulla and an outer cortex. This inner medulla is responsible for synthesizing amine hormones (amino acids) while the cortex secrets steroid hormones. Just like in our near car collision at the start of the article, stimulation of the medulla by the nervous system causes the ‘fight or flight’ response. 

When presented with danger, the adrenal medulla releases adrenaline (or epinephrine) and noradrenaline (or norepinephrine), which are all derived from the amino acid tyrosine. The result is a higher state of alertness, with increased heart rate, strength and metabolic rate. 

The cells of the adrenal cortex secrete steroid hormones that fall into three classes:

• Glucocorticoids (e.g.: Cortisol) 

• Mineralocorticoids (e.g.: aldosterone) 

• Androgens (e.g.: testosterone) 

The outermost zone is the zona glomerulosa from which the hormone aldosterone is secreted. This hormone is a major controller of the sodium and potassium levels, and thus fluid balance, within the bloodstream, cells and interstitial fluids (areas between cells).

The next zone is the zona fasciculata in which cortisol is produced. Cortisol controls or greatly influences the metabolism of fats, proteins and carbohydrates to maintain blood sugar glucose within a narrow optimal range and keep it in there even under stressful conditions. 

The innermost zone is the zona reticularis where androgens are produced. This zone produces ancillary portions of sex hormones for males and females, to add to those primarily produced by the gonads (ovaries and testes). 

There is also considered to be a fourth zone, known as the interface zone, located between the zona fasciculate and the zona reticularic. It is now thought that this interface zone is the actual site of production of most sex hormones, including estrogen and testosterone.

The adrenal glands and those four zones collectively produce over fifty hormones. The majority of those are intermediary hormones to help form other adrenal hormones, and only about a dozen of these hormones end up in circulation around the body.

It is the hypothalamus of the brain that influences both portions of the adrenal gland. The secretion of glucocorticoids from the adrenal cortex is regulated by negative feedback involving the corticotrophin releasing hormone (CRH) secretion by the hypothalamus. CRH then acts on the anterior pituitary to stimulate adrenocorticotropic hormone (ACTH) secretion, which then stimulates the adrenal cortex into cortisol secretion. Although cortisol is secreted by the zona fasiculata in the adrenal glands, it is regulated primarily from the brain. 

Many consider cortisol to be a ‘bad’ hormone and that it should be always suppressed – this isn’t correct. Cortisol is responsible for many of the life-sustaining functions attributed to the adrenal glands. Furthermore, many of the symptoms associated with adrenal fatigue occur from decreased levels of cortisol in the blood or inadequate levels during times of high stress. It therefore plays a big role in a lot of things. 

Cortisol is known as the stress hormone because the body releases cortisol in order to help cope with stressful situations – we do actually need it. The immediate effects of cortisol are increased levels of fatty

acids, proteins and glucose in the blood.

It is a catabolic hormone, it takes protein from muscles, fatty acids from fatty tissues, it increases gluconeogenesis (the process of making glucose), and decreases the body’s uses of glucose. 

The amount of cortisol circulating the brain at any particular time is regulated by an integrated series of reactions between the hypothalamus, the pituitary gland and the adrenal glands. The regulatory trio operates through a negative feedback system and is referred to as the Hypothalamus/Pituitary/Adrenal (HPA) Axis or HPA system. 

The HPA Axis shows how the body is connected as a whole, and is one of the most important systems of the body to control homeostasis. The HPA Axis adjusts cortisol levels according to the needs of the body, under normal or stressed situations. This is done so via a hormone called the Adrenal Corticotrophis Hormone (ACTH), which is secreted from the pituitary gland when signaled to do so from the hypothalamus. This hormone then reaches the adrenal cortex, which triggers it to produce its various hormones. 

Once this process occurs, it takes less than a minute after the initial stimulation by ACTH for newly synthesized cortisol to be circulating through your body. The concentration of the cortisol is then constantly measured in the hypothalamus. 

We see peaks and troughs of cortisol levels naturally throughout the day with highest levels typically seen at 8am and the lowest between midnight and 4am. 

ACTIONS OF CORTISOL 

As mentioned previously cortisol plays an important part in many bodily functions including: 

Blood sugar

Cortisol is necessary for maintaining blood sugar levels, as when levels are low, the adrenals produce more cortisol.

Cortisol up regulates gluconeogenesis which converts fats and protein into energy for the body. 

Inflammation 

Cortisol is anti-inflammatory and works effectively at reducing and preventing responses to allergies in nearly all tissues. This is why in those with autoimmune reactions or disorders, low cortisol levels are common, thus creating a higher inflammatory response in the body. 

Immune system 

In reaction to an autoimmune response or inflammatory reaction in the body, when blood cells are sent to defend the body and attack the invaders. Cortisol also plays an important role here as it reduces the irritation such as swelling or redness caused by the attacking white blood cells. 

Cardiovascular system 

Cortisol can also help regulate blood pressure through the contraction of the walls of the arteries. With high levels of cortisol in the body, the more contracted the mid sized arteries become. This increase in blood pressure also directly affects the heart, and can therefore increase the strength of contractions. 

Central Nervous System 

Cortisol influences behaviour, mood, excitability and these behavioural changes are a result of excessive or deficient cortisol levels. 

Stress

This leads us nicely back to stress and how to manage it. The body signals the adrenals to produce cortisol in times of stress. During stress cortisol must simultaneously provide more blood glucose, mobilizing fats and proteins for reserve energy, and modify immune reactions, heartbeat, blood pressure, brain alertness and nervous system responsiveness. 

Without cortisol, these processes do not occur quickly enough to help us deal with the stress and we would easily succumb to it. 

When we over exhaust our system with too much chronic stress, the body responds by dampening down its response, resulting in lower cortisol levels. 

This is sometimes reffered to as Adrenal fatigue, which is not an accepted medical diagnosis, and is more of a lay designation. 

Nutrition And Stress

When we are stressed, our body can experience a variety of effects that can get in the way of our training, nutritional goals and social life. 

For example, fatigue and lethargy are common effects observed in those with chronic stress. This can lead to a reduced capacity for exercise and thus, reduced expenditure. As we have learned a reduced rate of expenditure paired with your normal (or greater) energy intake will promote weight gain. 

In addition, when we are stressed, our drive (known as a hedonic drive) increases for salty, sugary and fatty foods. This is the scientific mechanism behind stress eating and can create a pretty big roadblock for weight loss. 

SUPPLEMENTS 

**You should not seek advice for any of the below conditions from a coach or nutritionist, you should seek professional medical advice. Below are some of the commonly used, not recommended supplements. 

Adaptogenic herbs — panax ginseng, rhodiola, ashwaganda, eleutherococcus

Cytokine support — Echinacea, astralagus, shiitake mushroom, beta-glucan, beta sitosterol

Excitatory neurotransmitter support — acetylcholine (Alpha-GPC, huperzine, galantamine), serotonin (5-HTP), tryptophan, St. John’s wort 

Abnormal circadian rhythm: 

Acetylcholine support — Alpha GPC, huperzine, galantamine

Phopshytidylseriene — 2g a day in divided doses for a minimum of 6 months 

LIFESTYLE 

Diet can be a factor when it comes to some people’s problems with adrenal fatigue, as it is one reason for elevated stress.

Family, friends, career and money issues can all be stressful issues at times, and it’s important to manage these as much as possible. Find the root cause(s) that may be adding extra stress in your own situation and then put procedures into place to reduce or eliminate these.

Remember to relax, laugh, sleep and have sex as much as possible, as these have a great effect on reducing the stress levels in the body. Reduce or eliminate the main stressors in your lifestyle and remember not to take life too seriously all the time. 

Summary

Adrenal fatigue is not a popular topic in the healthcare industry and is often missed or ignored by practitioners. The truth is it is very real and does exist.

This article should help you understand adrenal fatigue and how to resolve and manage daily chronic stress.

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Lifestyle Management - Part 2

LIFESTYLE MANAGEMENT

THE  IMPORTANCE  OF  EXERCISE

We already know the importance of following a good nutritional program and the benefits of doing so. We may also know that combining this with regular physical activity is going to bring the best results for those interested in a complete health and fitness regime. 

The purpose of this article is not to teach you about good exercise and training, or how to do it (that’s probably a separate article entirely), but to understand the physiological and psychological responses of it, and how that should affect a person’s nutritional approach. 

The information contained here is for the majority of trainees undertaking regular exercise while guidelines for those with sports-specific needs and requirements will be discussed in further ebooks.

The Benefits Of Exercise And Training

There are a number of health and fitness benefits associated with regular exercise and training. We have two main forms of exercise, aerobic and anaerobic. 

There are a number of similar benefits to both, but each also provides additional benefits not seen from the other. These have been summarized below: 

AEROBIC EXERCISE 

Walking, jogging, running, cycling and swimming are all forms of aerobic exercise.

Aerobic fitness can be defined as the ability to take in, transport and utilize oxygen in the body to produce energy. 

With long duration, sub maximal exercise such as walking and running the body uses a combination of fats and carbohydrates to produce energy. 

ANAEROBIC EXERCISE 

The term ‘anaerobic’ means ‘in the absence of oxygen’ or ‘without oxygen’. During anaerobic exercise, your body’s demand for oxygen is greater than the available oxygen supply. 

While aerobic exercise is fueled by oxygen, anaerobic exercise is fueled by energy stored in muscles, from consumed carbohydrates to be exact. 

Most anaerobic exercise is extremely high intensity, short duration exercise lasting from just a few seconds to minutes. 

This is the direct opposite to aerobic exercise, which involves sustained activity of moderate intensity.

Exercise Fundamentals

Having an understanding of the exercise fundamentals that apply to both aerobic and anaerobic training ensures that the desired benefits previously mentioned are produced. Also, it helps us further understand how these types of exercise affect the body and the nutritional demands to best support it. 

ELEMENTS OF TRAINING 

There are a number of elements that should be considered when someone undertakes exercise. These key elements are common to both aerobic and anaerobic training but are essentially represented differently due to the differences in training styles. 

It is these key elements that will produce the key benefits of the chosen exercise and force the body to make adaptations. From a nutritional standpoint, the person’s nutrition programing should reflect how they have set these training elements. 

Training Volume

The volume of training is essentially the total amount of work completed. For aerobic training the volume is typically calculated by the total distance completed i.e. how far they ran, or via total time total time.

Training Intensity

Intensity is described as how much ‘effort’ was applied to the session. 

For anaerobic work such as weight training, intensity is typically measured as the percentage of the maximal weight that it is possible to lift for 1 repetition in that chosen exercise. 

If someone has a 1 rep max of 100 pounds in the bench press, yet was only lifting 60 pounds, they are working with a training intensity of 60%. 

In relation to this, intensity can also be matched to how close to failure 

the person goes. So, if the person pushes to absolute failure (meaning they can’t complete another rep), then intensity is considered much higher then if they stop short of failure by 2-3 reps. 

For aerobic training, this intensity element is typically classified as a percentage of maximal heart rate. 

Maximal heart rate can be calculated using the following equation, 

Max heart rate = 208 – (0.7 x age in years)*

*Estimation only. 

Therefore, someone performing aerobic exercise at 140bpm with a max heart rate of 200 is considered to have an intensity of 70%. 

What we need to understand is that the volume conducted, and the intensity used are directly correlated. A change to one element will and should result in a change to the other. Furthermore, these two elements are strongly linked to the type of exercise that should be conducted to achieve this correlation, be it aerobic or anaerobic training. 

The table below shows how these should be correlated:

As you can see, as volume is reduced the intensity can be increased, usually resulting in a transition between aerobic style training to anaerobic.

Responses To Exercise

So far, we have looked at the two different types of training, their benefits and how their fundamental principles should define them.

Although this alone can help us define the right nutritional settings, we will first look at the physiological and psychological responses of the body to these styles of training. This will improve our knowledge and confidence in the nutritional recommendation we make. 

MUSCULAR RESPONSE  

For exercise, it’s clear to say that skeletal muscle is one of the key factors designed to produce the required force to make it happen. 

We should therefore understand its key factors and the response or adaptations we can go through as a result of exercise. 

Aerobic Training Response

Long-term endurance exercise has shown to increase someone’s maximal oxygen uptake, which will result in the ability to deliver more oxygenated blood to the working skeletal muscles. It can also enhance a muscle fibres ability to extract and use oxygen for energy production. 

These responses occur through adaptations that increase the oxidative capacity of muscle, and increase the number and size of mitochondria. 

Anaerobic Training Responses

Long-term anaerobic training such as weight lifting will most probably result in increases in muscular strength and size. The primary way that muscle hypertrophy occurs is through the growth of individual muscle fibers. Longer term increases in muscle strength result primarily from muscle hypertrophy.

Increased muscle size, and the force it can produce, has been shown to be directly related to its cross sectional area. Furthermore, a greater rate of growth is typically seen from our type II (fast twitch) fibres than our type I (slow twitch) fibres. Finally, transition of type IIx fibres to IIa frequently occur with this type of training. 

Delayed-Onset Muscle Soreness (DOMS)

DOMS are a common problem for aerobic and anaerobic trainers alike, and are the result of muscle fibre damage. This results in a muscular pain or discomfort approximately 16-24 hours after a training session. This soreness is usually located in the most worked muscles from that training session and can peak around 24-48 hours after. 

It is typically associated with exercise that consists of a lot of eccentric loading or movements and causes an inflammatory response within the muscle. This damage is readily repaired with adequate rest and recovery. 

ENDOCRINE RESPONSES 

Most people conduct exercise to elicit a response from the body, be it improved fat burning, muscle gain, strength or endurance. 

What we forget is that the neuroendocrine system is also of primary importance to our exercise performance and the adaptations occurred from it. 

Our neuroendocrine system is linked to a whole host of metabolic and hormonal regulations and responses. With exercise, the body responds by releasing a large number of anabolic and catabolic hormones that are triggered to deal with the remodeling and repair of tissue. 

We not only see instant hormonal response patterns to exercise but subsequent adaptations as a result. 

Out of the many hormones, the ones that appear to show the greatest response to exercise (weight training in particular) are: 

Testosterone

Weight training has been shown to increase total testosterone levels in men only, which is considered to have one of the strongest links to triggering further anabolic processes and hormones in the body. 

Growth Hormone (GH)

GH, also known as somatotropin, is a peptide hormone that stimulates growth, cell reproduction and regeneration in humans.

Resistance training has been shown to elevate concentrations of GH 30 minutes after exercise and is similar in men and women. There appears to be no long-term changes in resting GH concentrations. 

Cortisol

Cortisol is a steroid hormone, more specifically a glucocorticoid, produced by the fasiculata of the adrenal cortex. It is released in response to the stress of exercise and similar elevations appear in men and women. 

It acts as a catabolic hormone in the body, resulting in a greater release of lipids and amino acids into the blood stream. This can result in protein degradation and decreases in protein synthesis. 

Insulin Like Growth Factors (IGF's)

IGF’s are small polypeptide hormones that are secreted by the liver in response to GH-stimulated DNA synthesis. They respond in the body just like ‘insulin’, creating an anabolic environment and boost protein synthesis following resistance training. 

Insulin

Insulin is a peptide hormone, produced by beta cells in the pancreas, and is central to regulating carbohydrate and fat metabolism in the body. It causes cells in the skeletal muscles and fat tissue to absorb glucose from

the blood. It is an anabolic hormone with a potent up-regulating effect on muscle protein synthesis. 

Serum insulin concentrations have been shown to decrease during an exercise session. 

Catecholamines

Catecholamines are derived from the amino acid tyrosine and the most abundant are adrenaline, noradrenaline and dopamine. These are released from the adrenal glands.

They are important for increasing energy availability, force production and muscle contraction rate. 

They are considered part of the ‘fight or flight’ response and elevation of these are seen after (and occasionally before) intense training sessions. 

OVERTRAINING 

Overtraining may have become an overused word, and some do not believe it can occur, as the body is a highly adaptable machine. 

What does seem clear is that when we see intense and long lasting elevated responses to exercise, both on a physiological and psychological aspect, overtraining does appear possible. 

The result is usually a short-term decrease in performance capacity, for which restoration may take several days to a few weeks. 

Markers of overtraining: 

• Decreased desire to train, decreased joy from training

• Decreased performance

• Decreased percentage of body fat

• Decreased maximal oxygen uptake

• Altered blood pressure

• Increased muscle soreness

• Decreased muscle glycogen

• Altered resting heart rate

• Increased submaximal exercise heart rate

• Decreased lactate

• Increased creatine kinase

• Altered cortisol concentration

• Decreased total testosterone concentration

• Decreased ratio of free testosterone to cortisol

• Decreased ratio of total testosterone to sex hormone-binding globulin

• Decreased sympathetic tone (decreased nocturnal and resting catecholamines)

• Increased sympathetic stress response 

Nutrition For Exercise Training

The previous section looked at the benefits of exercise, how it works and how the body responds to it.

It is important to understand how nutritional/supplemental strategies can indeed have an effect on all of this, and how we adjust our routines and habits when active or regularly training. 

We can now look at some of the most researched and effective strategies that we can use to ensure that we are enhancing the benefits of exercising and minimizing the recovery time needed. 

No matter what level of exercise or sport undertaken, the goal should be to always establish a solid nutrition foundation to adequately set the stage for reaching optimal training performance and recovery.

Below are a number of nutritional considerations for people undertaking regular athletic and exercise routines. 

ENERGY REQUIREMENTS 

For an active person, it is important to always calculate caloric needs based on their individual needs. Most likely this will need to be adjusted 

depending on their daily activity levels, so the standard daily recommendations should not be used.

Many people find exercise performance and recovery to be highly related to optimal calorie intake to balance their specific energy expenditure. 

CARBOHYDRATE REQUIREMENTS 

Exercise intensity and duration is a key factor when determining the carbohydrate needs for an active person. Carbohydrates are necessary to replenish and maintain muscle glycogen levels to optimize performance and reduce fatigue.

An effective strategy is a pre, during and post intake of carbohydrates when exercising, again to ensure adequate glycogen levels. But this should only be recommended for performance benefits and in those that are aiming for weight loss, it is not as important to surround training with carbohydrates.

A further benefit to this is the hormonal response, as carbohydrates are potent activators of insulin, thus keeping the body in that anabolic environment, and reducing potential release of catabolic hormones. 

PROTEIN REQUIREMENTS 

Protein requirements for exercising individuals will be higher that non-exercisers and this is to help boost protein synthesis, reduce recovery time and maintain a positive nitrogen balance.

It is suggested that protein intake be set to 1.5 -2g per kg per day for regular exercisers of a healthy weight (if you are overweight, use your ideal weight for this calculation), with protein sources being of high quality. 

FAT REQUIREMENTS 

Healthy fats should always have a place in an exerciser’s diet, but less may be required to ensure adequate amounts of protein and carbohydrates are met..

A main benefit of including healthy fats in the diet is to help maintain testosterone levels which may be suppressed during periods of high-intensity training.

NUTRIENT TIMING 

Nutrient timing may not appear to be as important as we once thought, especially when it comes to improving body composition. However, for the exerciser, nutrient timing can and should have a place.

Programming and timing of adequate dietary ingestion can improve performance and recovery from exercise. The following guidelines are typically used: 

This has been considered the ‘go-to’ protocol for exercisers who want to enhance energy, anabolism and recovery from their training. 

SUPPLEMENTS 

There are a number of supplements that may benefit the exerciser, including: 

Essential Amino Acids (EAA's)

The ingestion of EAA mixture before or after training has been shown to provide potential benefits to optimise performance and limit fatigue, although if enough daily protein is consumed these will not make much difference. 

EAA ingestion before and during exercise not only boosts levels of EAA’s in the bloodstream but helps control increases of free tryptophan, which results in a reduction of exercise stress. 

It is suggested that 4-12g EAA’s a day while training is the ideal dosage.

Ingesting these with carbohydrates and protein may also improve training adaptations. 

Vitamin C 

Vitamin C is a powerful antioxidant that may help to reduce the time you suffer with colds and infections.  

Zinc 

Regular exercisers have been reported to experience zinc deficits, supplementation can be used to enhance the immune status of these people. 

Zinc has been shown to reduce various cold symptoms and ensure normal metabolism.

Creatine

Creatine is a natural compound that we make in the body, consume from our food and can supplement. It provides energy in very short, intense contractions and so can improve maximal strength and performance in high-intensity training. 

Summary

You now understand the importance of training, its various types, and its fundamental components. More importantly, you know how the body can respond to exercise and the nutritional recommendations required to maximize the results from it.

[mohammed-asfar-fitness]

Lifestyle Management - Part 1

LIFESTYLE MANAGEMENT

THE  IMPORTANCE  OF  SLEEP

This article kicks off our lifestyle management eBook series and looks at the extremely important topic of sleep. 

It is accepted that everything within the animal kingdom must sleep, yet the exact purpose and mechanism of sleep are only partially understood. 

An interesting and engaging topic for all, everyone sleeps right?!

Understanding sleep, the power it holds and how to get as much high-quality sleep as possible is one of the most effective performance strategies we can adopt. If there was a pill that provided the benefits of a good night’s sleep, everyone would be taking it. We can all relate to how a loss of sleep can take its toll on our energy, mood, decision-making and ability to handle stress. Not 

Sleep should therefore be of top priority for all of us! Many people try to sleep as little as possible, but just as exercise and nutrition are essential for optimal health and happiness, so is sleep. 

No other activity delivers so many benefits with so little effort. It has a direct correlation to the quality of our waking life. This article will look at the true power of sleep, how it works and the importance of it. 

The Role Of Sleep

The science of sleep is the study of the neuroscientific and physiological basis of the nature of sleep and its functions. 

Despite sleep being of such importance to the human body, the purposes and mechanisms are only partially understood. It is assumed the key benefits we get from enough sleep have evolved over time, thus creating greater dependence on getting sufficient and quality sleep. 

Sleep is a naturally recurring state characterized by reduced or absent consciousness, and the inactivity of nearly all voluntary muscles. 

Sleep timing is controlled by the circadian clock, and in humans, to some extent by willed behavior. The circadian clock (also known as circadian oscillator) allows us to coordinate our biology and behavior with daily and seasonal changes in the day – night cycle. This in-built biological clock operates over a 24-hour period and receives daily corrective signals from the environment, primarily daylight and darkness. Circadian clocks are the central mechanisms which drive circadian rhythms. 

The term circadian comes from the Latin ‘circa’, meaning ‘around or approximately’, and diem meaning ‘day’. An endogenous (built-in), entrainable oscillation of about 24 hours. 

This clock is reset as the environmental changes through our ability to sense external cues of which the primary one is light. This clock is considered to be intertwined with most cellular processes. 

When we sleep, the body doesn’t just shut down and switch off. In fact, while we rest, the brain oversees a wide variety of biological maintenance that improves our health markers and aids recovery. 

Below is a number of key proposed functions of sleep: 

RESTORATION 

Sleep is restorative, and without it we are not able to work, learn, create and communicate at our highest level. With time, lack of sleep can lead to mental and physical impairments and eventual breakdown. 

Sleep has also been shown to be linked to the immune system. Sleep loss can impair our immune function, so by sleeping longer we can invest in strengthening our immune system. 

Our sleeping brains have been shown to help remove metabolic waste products at a faster rate than during active state, further enhancing the restorative function of sleep. When awake we are exposed to a greater number of factors such as those in the food we eat,. stress and a range of other toxins. This can lead to a higher concentration of free radicals in the body, paired with a reduced capacity to nutralise or ’quench’ them. Also, with a higher metabolic rate during the day, which produces greater levels of reactive oxygen species, there is a larger number of damaging cells within the body when awake. 

When we sleep, our metabolic rates reduce with that the natural production of free radical production is decreased, allowing restorative processes to take over. 

The metabolic phase during sleep is anabolic, as we see a greater release of anabolic hormones such as growth hormone. This further adds to the restorative processes of sleep. 

MEMORY PROCESSING 

There have been numerous studies conducted to show the correlation 

between sleep and memory. Furthermore, sleep deprivation has been linked to a reduction of ‘working memory’. This is important because it keeps information active for further processing and supports higher-level cognition functions such as decision-making, reasoning and memory. 

PRESERVATION

It’s been suggested that sleep can serve as a ‘preservation and protection’ system to reserve energy and reduce risk. 

The Stages Of Sleep

There are a number of stages of sleep that occur every time we get some rest. These stages represent what’s happening beneath the surface, and all play an important part to the benefits that occur from the rest. 

There are two main types of sleep: 

1. NON-REM (NREM) SLEEP 

This is essentially a 3-stage sleep cycle, with each being a deeper level than the previous one. 

Stage N1 (Transition to Sleep)

This is a stage between sleep and wakefulness. The muscles are active, the eyes roll slowly under the eyelids, muscle activity slows down and we are easily awakened. 

Stage N2 (Light Sleep)

This is considered the first stage of true sleep and is characterized by an increase in ‘theta’ activity within the brain. 

We also become harder to awaken, eye movement stops, heart rate slows and body temperature decreases. 

Stage N3 (Deep Sleep)

This stage is also known as ‘slow-wave sleep’ and is characterized by an increase in ‘delta’ activity within the brain. During this time, blood flow

to the brain is decreased and passed to the body to enhance its restorative benefits. We are difficult to awaken at this stage. 

2. REM (Rapid Eye Movement) SLEEP 

REM sleep has been given this name as our eyes can be seen moving back and forth in this stage. It can also be known as ‘dream sleep’ and usually occurs about 60-90 minutes after falling asleep. Eye movement, heart rate and blood pressure increase, yet arm and leg muscles are paralysed. 

Every time we sleep we are likely to go through all stages of this sleep cycle. Our bodies move back and forth between REM and N3 sleep to form a complete sleep cycle. Each cycle typically lasts about 90 minutes and repeats four to six times over the course of the night. 

Typically, the majority of deep sleep occurs in the first half of the night, with REM stages becoming longer with more light N2 sleep later into the night. 

This is why may people report waking up after a number of hours sleep, as their sleep is getting lighter and they are easily awakened.

Each sleep within this sleep cycle has potential benefits to the sleeper. A normal adult spends around 50% of total sleep time in stage 2 sleep, 20% in REM sleep and 30% in stage 1 and 3 sleep.

Stage N3, deep sleep, is considered one of the most important for restoring energy levels. It is heavily involved in maintaining our health, providing growth and development, repairing of muscles and tissues, and boosting the immune system. It essentially renews the body. 

REM sleep renews the mind, and is important to ensure a healthy memory and learning ability. During REM sleep, the brain consolidates and processes the information we have learnt that day, while forming neural connections to strengthen the memory and plasticity. It also replenishes its supply of neurotransmitters including feel good chemicals like serotonin and dopamine. 

It’s evident that we need a mixture of all sleep stages for optimal health and restoration.

How Much Sleep?

With modern lifestyles people are sleeping less than ever, with the average person getting less than 7 hours per night. 

While sleep requirements vary from person to person, this average is not enough for most, and is leading many people into chronic sleep disorder. 

Most people sleep as much as they need, not as much as they should for optimal health and performance. In reality, most healthy adults need between 7.5-9 hours of sleep per night for best results. Young adults and children are considered to require even more. 

There is no system or protocol to show how many hours we should get exactly, and the best way is to evaluate how we feel throughout the day. If energy is low, memory is poor and we don’t feel alert, then chances are we need more sleep.

Sleep Deprivation

Everyone experiences trouble sleeping from time to time and this can be the result of a number of different factors. 

A problem may occur when regular disturbances happen frequently, and these can begin to affect daily life too. If left unchecked, this can lead to a sleep disorder. 

Sleep disorders are not just a simple diagnosis of lack of sleep, but all the negative symptoms that can be associated with it, namely poor energy, mood and health markers. 

Many sufferers from sleep disorders tend to have an underlying medical or mental health problems, while those with sound health tend to sleep well. 

Just like eating disorders, many people go untreated and have difficulty linking their symptoms to a problem. Also, for those who cannot resolve their sleeping habits themselves, they should seek out the help of someone trained in sleep medicine. 

SIGNS AND SYMPTOMS

Everyone will have the odd poor night’s sleep leaving them sleep deprived for a short time, but if this becomes a chronic problem then a sleep disorder is likely. 

You may be sleep deprived if you:

• Need an alarm clock in order to wake up on time

• Rely on the snooze button

• Have a hard time getting out of bed in the morning

• Feel sluggish in the afternoon

• Get sleepy in meetings, lectures, or warm rooms

• Get drowsy after heavy meals or when driving

• Need to nap to get through the day

• Fall asleep while watching TV or relaxing in the evening

• Feel the need to sleep in on weekends

• Fall asleep within 5 minutes of going to bed 

We may all feel these symptoms from time to time, but if it leads to regular occurrences of the below effects, the person is likely to be chronically sleep deprived.

The effects of sleep deprivation include: 

• Fatigue, lethargy, and lack of motivation

• Moodiness and irritability

• Reduced creativity and problem-solving skills

• Inability to cope with stress

• Reduced immunity; frequent colds and infection

• Concentration and memory problems

• Weight gain or difficulty losing weight

• Impaired motor skills and increased risk of accidents

• Difficulty making decisions

• Increased risk of diabetes, heart disease, and other health problems 

Types Of Sleep Disorders

1. Insomnia 

Insomnia is the most common type of sleep disorder and is essentially the inability to get enough sleep to feel fully rested and energized. It can typically be linked to underlying problems such as stress, anxiety, depression, or lifestyle choices such as medications, jet lag, nutrition choices or family issues. 

Many cases of insomnia can be resolved following the simple changes recommended in the ‘how to sleep better’ section of the article. However, if you do believe to suffer from this condition which doesn’t improve following some of the following strategies, you should always seek advice from a medical professional. 

Common symptoms of insomnia include: 

• Difficulty falling asleep at night or getting back to sleep after waking during the night

• Waking up frequently during the night

• Your sleep feels light, fragmented, or exhausting

• You need to take something (sleeping pills, nightcap, supplements) in order to fall asleep

• Sleepiness and low energy during the day 

2. Sleep apnea 

Sleep apnoea occurs when the upper airways become blocked, forcing breathing to temporarily stop. The result is that the person awakes, but often they never remember doing so. This constant and regular waking leads to poor overall sleep and the negatives associated with it.

This is a common yet very serious disorder that will need treated with help of medical professionals. This is usually done so via Continuous Positive Airway Pressure (CPAP), which delivers a constant stream of air to the person via a mask while they sleep.  

Common symptoms include:  

• Loud chronic snoring

• Frequent pauses in breathing during sleep

• Gasping, snorting, or choking during sleep

• Feeling exhausted after waking and sleepy during the day, no matter how much time you spent in bed

• Waking up with shortness of breath, chest pains, headaches, nasal congestion, or a dry throat 

3. Restless legs syndrome (RLS)  

RLS is the constant moving or shuffling of legs or arms due to discomfort, aching or irritable sensations. Common symptoms include: 

• Uncomfortable sensations deep within legs, accompanied by a strong urge to move them

• The leg sensations are triggered by rest and get worse during the night

• The uncomfortable sensations temporarily get better when you move, stretch, or massage your legs

• Repetitive cramping or jerking of the legs during sleep 

4. Narcolepsy 

Narcolepsy involves excessive, uncomfortable daytime sleepiness which can result in the person falling asleep at any given time. This is due to the dysfunction of the brain mechanisms that control sleeping and waking.

Common symptoms include: 

• Seeing or hearing things when you are drowsy or starting to dream before you are fully asleep

• Suddenly feeling weak or losing control of your muscles when you are laughing, angry, or experiencing other strong emotions

• Dreaming right away after going to sleep or having intense dreams

• Feeling paralysed and unable to move when you are waking up or dozing off 

Our biological clocks can sometimes be knocked out of sync, which can throw our typical sleeping patterns off. Jet lag, insomnia and shift work are common ways to disrupt this system. 

How To Sleep Better

Those people with poor sleeping habits or disorders commonly share the same bad habits. What’s that saying.. ”we are what we do repeatedly every day”?

There are a number of sleep-promoting techniques and considerations that can be easily integrated into someone’s evening routine. 

GET A ROUTINE

Syncing with the bodies natural clock, the circadian rhythm is one of the

most effective (and natural) methods we have to getting a good night’s sleep. 

Getting into a strict and consistent routine of going and getting out of bed at the same time each day will have major benefits. 

It’s also important to experiment with different sleep and wake times, as various set ups will benefit people differently. So not only find the ideal length of sleep, but also the times this sleep should start and finish. 

CONTROL THE SURROUNDINGS 

On top of finding the best sleeping routine, we can naturally encourage the body to feel more alert or relaxed. A hormone known as melatonin is released when we are in dark surroundings, as it helps the body regulate the sleep-wake cycle. 

If we are exposed to little to no sunlight during the day, we can release melatonin making us sleepy during the day. 

In a bright environment, melatonin production is suppressed. The same occurs at night when we do want a release of melatonin to induce sleep. If we are exposed to bright light or blue light omitted from screens just before bed, it can slow down the release. 

The goal should be to spend more time in daylight during the day, with less exposure to it (including artificial light) at night. 

KEEP THE BEDROOM FOR SLEEP 

Ensuring the bedroom is optimized for relaxing, unwinding and sleeping is essential. The bedroom should therefore become a place to be associated for sleep which will send a powerful signal to help us nod off. 

Other important factors here are:

• Eliminating any noises that may disturb our sleep

• Keeping the bedroom at the right temperature

• Removing any electronic equipment

• Ensuring the room is dark enough

• Ensuring the bed is comfortable enough 

IMPROVE NUTRITION AND EXERCISE HABITS

Good nutrition habits can drastically improve sleep quality, particularly in the last hours before bed. Some important considerations are: 

• Avoid eating large meals before bed

• Avoid drinking too much liquid

• Avoid caffeine in the latter part of the day

• Avoid alcohol before bed 

A small bedtime snack containing a balance of protein, fat and carbohydrates can be ideal to help people fall asleep, as that feeling of being satisfied can help the body rest. 

Daily exercise can also lead to improved sleep, while exercising too late may disturb the body’s natural wake-sleep cycle as it can act as a heavy stimulus on the body. 

REDUCE STRESS AND RELAX 

Stress related to family, money, work or other day-to-day difficulties can be a common sleep disruptor. Managing these stressors and using pre-bed relaxation techniques can be effective in aiding a better nights’ sleep. 

Some common techniques are: 

• Write down any problems or issues

• Conduct some deep breathing techniques

• Use progressive muscle relaxation techniques

• Avoid any stressing tasks or thoughts before bed

• Keep the bedroom clean and tidy

• Have a hot shower or bath

• Do something you enjoy before bed

SUMMARY

We now know the impact sleep can have on the body and health. By upgrading our knowledge around this important topic, we can see drastic improvements in those with sleep disorders and those who are sleep deprived.

[mohammed-asfar-fitness]

Personalized Nutrition Part 2

Specific Needs Nutrition Nutrition for the Young and Elderly

A lot of nutrition books and general advice have been created with the ‘average’ person in mind. These do not take into account the additional needs of certain groups of people that require additional or slightly altered recommendations. 

However, there is a likely chance that you will encounter people belonging to these specific subgroups. It is therefore important to have an understanding of how your diet differs from people belonging to these specific groups. 

The most common groups of people that may need additional consideration are young, adolescent women and older people. Both age and sex can have a significant impact on what nutrition recommendations and approaches you should adopt. 

This article will look at each of these groups and highlight the important nutritional needs of each. 

Nutritional Needs For The Young

The difficulty we have with recommendations for these groups is that there is a lack of exhaustive research to base our advice on. This becomes even more evident when there are variations within these 

groups. For example, the nutritional recommendations for a typical young person would be very different to a young athlete. 

We will therefore only be focusing on the most common nutritional needs that will apply to everyone, but it is by no means an exhaustive list. 

It is just as important to consider the nutrition of younger people, as we do any other group in different lifestages. At this time, they are at a period of peak bone accretion years and also laying the initial foundations to their life-long relationship with food. So, there is not only the physiological consideration here but also a psychological too. 

As parents, sports coaches and/or simply mentors, it may become our responsibility to educate and program the young on optimal nutrition. Children often look up to and depend on their parents for their nutritional habits. Therefore, we cannot overlook our role in their development of a healthy, balanced diet. 

CALORIC INTAKE 

The main point for any young person is to ensure they are satisfying their daily energy needs to support growth and development. Athletic young people will have additional needs, as further energy will be required to meet their training demands and to support any recovery and injury as a result. 

When we typically calculate caloric needs, it is generally through consideration of BMR and activity levels. With the young, it is also important to consider age, gender, height, weight, activity level and growth rate. This makes it difficult to estimate the caloric needs of young people. 

We can therefore use the Institute of Medicine’s Dietary Reference Intakes (DRI’s) general recommendations for estimating this starting point. 

These recommendations provide an average daily energy intake predicted to maintain energy balance while supporting growth and development in a healthy child of a defined age, gender, height, weight and an ‘active’ physical activity level. 

Diagram 1 

Dietary Reference Intakes for energy by life-stage group

Source: Food and National Board, Institute of Medicine (USA) 

PAL - Physical activity level, EER - estimated energy requirement 

Normally with adults, we track changes in bodyweight to dictate that caloric requirements are being met. If they are not, weight goes down, if they are, weight is maintained and so on. With the young this is not the correct approach as they are growing and developing. 

A better indication is to track height readings instead, and with time this will show a reflection of results. It is suggested that between the ages of 2 and puberty, children should see a fairly consistent growth. 

MACRONUTRIENTS 

Once the energy intake is established, it’s important to consider its macronutrient breakdown. 

Diagram 2 below highlights recommended daily allowance (RDA) for both carbohydrates and protein, as set by the Institute of Medicine. These RDA’s have been established to meet the nutritional needs for the majority (97-98%) of healthy individuals based on their age and gender. 

Diagram 2 

Dietary Reference Intakes for carbohydrates and protein.

Source: Food and National Board, Institute of Medicine (USA) 

What isn’t clear here is the RDAs for fat intake. This is when we have to resort to the Acceptable Macronutrient Distribution Ranges (AMDR), diagram 3, to get a more balanced objective. 

Diagram 3 

Acceptable macronutrient distribution ranges

Source: Food and National Board, Institute of Medicine (USA)

It should be noted that very active or athletic young persons will require a higher daily protein intake and this may be better set at 1.5g/kg/day. 

MICRONUTRIENTS 

The bulk of micronutrients in a young person’s diet will come from good food choices with ample amounts of fruit and vegetables. You may need to highlight the importance of these food groups for optimal growth and development. 

If it is clear that any micronutrients deficiencies are occurring, then supplementing with a good quality multivitamin is a good idea. 

IMPORTANT: Always consult a a physician before using a multivitamin. Some brands can have excessively high doses of some nutrients which can pose risks for later issues.

The only additions to this would be the minerals calcium and iron, which are important for bone mass development and the transport of oxygen in the body. You can get these through dairy and a healthy intake of fruits, vegetables and meat. 

These two minerals are reported to be the most common micronutrient deficiencies in the young, particularly those with a high activity level or those not meeting daily energy needs. 

A lack of calcium can leave bones more porous and brittle, which may lead to future bone loss and osteoporosis. An adequate calcium intake via the diet or supplementation will ensure optimal bone mineral content and density by the end of puberty. 

Iron is also important as it carries oxygen in the blood and muscles. Iron deficiency, particularly in females, can be common and can result in anaemia. Anaemia and non anaemic iron deficiency may impair athletic performance. 

Diagram 4 below shows the DRI’s for both calcium and iron for the youth. 

Diagram 4

Dietary Reference Intakes (DRI’s): Recommended Intakes for Individuals, Food & Nutrition Board, Institute of Medicine, National Academies of Science.

Source: Food and Nutrition Board, Institute of Medicine.

Nutritional Needs For Older People

Many nutrition coaches or trainers fail to see the importance of nutrition for the older generation. This is wrong, as it is equally important that active older adults adequately fuel themselves to boost health markers and to help them continue to maintain and build muscle mass. 

ENERGY REQUIREMENTS 

In general, older people see a decline in their daily energy requirements, mainly due to reduced activity level and muscle mass loss. 

This could therefore be offset by maintaining activity levels and undertaking exercise to maintain and develop muscle mass, such as weight training. 

There are no set guidelines or studies that suggest the RDI for older people and therefore the traditional BMR x activity level, formula is a good estimation. 

MACRONUTRIENTS 

Just like with energy requirement there are no separate suggestions for daily macronutrient intake for older people. 

An all-round balanced macronutrient diet is important, with a primary focus on high quality single ingredient foods. One study found that an RDI of 0.8g/kg/day of protein was enough to maintain muscle mass in active weight training older people. 

MICRONUTRIENTS 

Vitamin D and calcium are of utmost importance for this age group, as they are both linked to bone health. 

It is common for this group to be deficient in these minerals, which can lead to increased rates of bone loss. Calcium can help reduce this and combat the effects of bone resorption.

Vitamin D promotes calcium absorption and bone mineralization. A deficiency in this vitamin can lead to osteomalacia, which is the softening of the bones. 

Older people also have a higher rate of deficiency of the vitamin due to decreased synthesis and a decrease in conversion of vitamin D to its active form by the kidneys. 

As we know, it is very difficult to receive the RDA’s of vitamin D via our foods and due to lack of sun in the UK. Supplementation is therefore advisable. 

Diagram 7

Dietary Reference Intakes for calcium and vitamin D.

Source: Food and Nutrition Board, Institute of Medicine.

*Adequate Intake is given for vitamin D, for calcium, recommended dietary allowance is provided.

HYDRATION 

Hydration levels are also important, as older people can be prone to dehydration. This is due to changes in thirst mechanisms and thermoregulation, which is caused by a decrease in blood volume, a reduction in renal water conservation capacity and changes in sodium to water balance in the body. 

On an extreme level, these physiological changes can lead to an increase in plasma sodium concentrations greater than 145mEq/L, caused by excessive loss of water and electrolytes. This is known as hypernatremia, and for older people, age related decreased thirst levels might be the primary cause. Certain medical conditions and/or their related medications can also lead to hypernatremia. 

Hydration is therefore extremely important in older people, particularly those participating in sport or physical activities. 

If hypernatremia occurs, it may be treated through the replacement of lost fluids.

Summary

You now understand the specific nutritional requirements for the young, women and older people who may have additional need in optimizing their health and well-being. 

It’s now clear that no matter what your age, good nutrition is as important now as it will ever be.

[mohammed-asfar-fitness]

Personalized Nutrition

Specific Needs Nutrition All About Plant-Based Diet

​A plant-based diet is essentially a vegetarian diet. This means replacing animal meats with plant-based foods instead. 

Many people who follow such a diet do so for one or more of ethical, environmental, religious, health or economic concerns. As a result, there are a number of plant-based diets, some of which may include animal produce. 

When it comes to adequate nutrition, a plant-based diet can pose challenges. But with the right advice and structure, it can be straight forward. 

Our typical ‘go to’ resources, templates and advice will probably change, as the removal of meat from the diet means these individuals will have very different nutritional requirements and demands. 

Individuals adopting a plant-based diet will face challenges that can be overcome by preparation and by working with someone such as yourself. 

This article will show you the requirements and considerations for plant-based diets and how to tailor your diet if it is something you want to try. 

Understanding Plant Based Diets

Around 2-3% of the population follow a plant=based diet, and it is growing each and every year. 

A well-planned, plant-based diet can provide an abundance of certain vitamins, minerals, phytonutrients, antioxidants and essential fatty acids when compared to a omnivorous diet, and less of others.  

FUN FACT: An omnivorous diet is one that is made up of plants and animal-based sources. 

From experience, vegetarians tend to fall into two different categories:

A lazy vegetarian – An individual that refrains from meat, yet substitutes it with refined carbohydrate foods (your common junk food) and overlooks plant-based sources of protein and healthy unsaturated fats This type of plant-based dieter has usually ‘fallen’ into vegetarianism, perhaps as a student when they couldn’t afford meat. Here you will also find people who are following such a diet based on their religious or ethical beliefs. They are following a low to no meat diet because they have to, not because they have decided to do it for body composition, health or ethical benefits. It can also be an individual who has recently observed a scary documentary or sensational journalism that has scared them into adopting an ill-planned plant-based diet. 

A plant-based vegetarian, meaning they remove meat from their diet and replace the lost macro and micronutrients via plant-based sources. They have planned and are in full control of what they are doing.  

From those who fall in this group, we see various forms of ‘vegetarianism’, not only in their beliefs and reasons for avoiding meat, but also how deep they immerse themselves into it. 

Some plant-based eaters will still consume some meats in their diet. Perhaps not daily, perhaps not very often at all, but they will. Others may still regularly permit fish, dairy and eggs. This is why labels don’t mean a whole bunch in our business. 

KEY INSIGHT: As mentioned, you should always expand on your own idea of labels e.g. vegan, vegetarian, etc.. The research shows that people have very mixed ideas of what constitutes these terms and so your nutritional advice may suffer as a result. How often do you consume meat, dairy, fish and seek guidance, advice based on your actual dietary classification e.g. you may think you are vegetarian, even through you eat fish regularly (pescatarian), and you won’t have the same concerns as a full vegetarian. 

We know that a diet with adequate protein intake will lead to an improved body composition and physical health. Therefore, depending on how much meat is excluded from the diet, following a high-protein diet can be one of the first major challenges for plant-based eaters. 

Adhering to a high-protein diet can be difficult from eating plant-based foods only. On top of this, many of the typical high-protein plant foods are also accompanied by the two other macronutrients – fats and carbohydrates.

KEY INSIGHT: Not all protein is created equal. One mistake that many people make is to focus only on the gram quantity and not the source from which the protein is consumed. In fact, many plant-based protein sources have a less-than-optimal amino acid profile and lower digestibility.  

This can make nutrition for plant-based, fat loss approach even more difficult, as we know we want a high protein serving with each meal, but not necessarily the high fat or carbohydrates that can come along with plant-based foods. 

Another difficulty with the plant-based lifestyle is lack of variety. Despite there being a number of plant-based food options, these individuals must ensure they meet their daily macro and micronutrient requirements; other wise goals may not be achieved. This usually means sticking to a number of foods that will provide these in the highest quantities possible. 

Below is a table summarizing the various plant-based diets and which foods are typically permitted. 

Basic Requirements

Below are 9 nutrition cornerstones on how to develop healthy eating habits for those plant-based individuals who are just embarking on their nutritional journey for the first time. 

These cornerstones are the essential daily habits that everyone should be doing consistently before they are ready for a more specific nutrition intervention. Therefore, a plant-based diet is no exception to these cornerstones, but we do need to consider some further requirements for this group. 

Let’s look at these again and the important points to consider for those following a plant-based diet. 

1. EAT EVERY 3-4 HOURS WITHOUT SNACKING EXCESSIVELY

One of the most important healthy eating habits you can create is to ensure they your regularly throughout the day while being tuned into your hunger and fullness cues. 

By missing meals, we tend to under-eat which leads to a lack of energy and performance. Drastic under-eating also causes a temporary reduction in our metabolic rate and can actually slow fat-loss. 

Snacking can also reduce our natural hunger cues and ruin our appetites for the more important pillar meals. This can result in irregular eating patterns and lack of a consistent eating routine. 

For some people, this is one of the drivers of their weight gain, even when following a “diet”.

Focusing on this habit will also help you to ‘re-connect’ with your body. The connection you have with your body is the most precious thing you have. It is your past, present and future. Understanding how your body can work for you, and processing the knowledge to make it perform optimally, is the most important information you can ever learn.

When following a plant-based diet, it can be easy for some to overeat as their reliance of carbohydrate-dense foods increases. If you have to goal to to lose or gain weight by following a plant-based diet, it is still important to respect overall daily calories. 

2. EAT PROTEIN AT EVERY MEAL

Balancing the macronutrients is probably the hardest part of programing a plant-based diet. The key thing to remember is that vegetarian proteins generally either cross over into high-carbohydrate or high-fat foods, whereas with meat they are usually the dominant nutrient (with the exception of fatty meats). This is when protein powders become particularly useful for individuals that follow a selective diet and can be utilized for a busy vegetarian on the go. 

A lot of plant-based eater’s resort to meat substitutes such as Quorn to boost their protein intake. The important thing to remember here is to avoid becoming reliant of processed foods as your main staple. Everything in moderation, right?

You may also find that soya products are used commonly in this diet, again to boost protein content. Here are some of the main considerations to think about with soya: 

Most soy in the U.S. is used to make soybean oil. The waste product is then used to feed livestock or processed to produce soy protein. Whole soybeans are rarely consumed. 

Whole soybeans are rich in micronutrients, but they also contain phytates which block absorption of minerals. Soybeans are very rich in Omega-6 polyunsaturated fatty acids, which can cause problems. 

The isoflavones found in soy can activate and/or inhibit oestrogen receptors in the body, which can disrupt the body’s normal function – but this has not been shown to increase health risks in the current evidence available (EFSA). 

There is significant evidence that soy-based infant formula can cause harm, both via its isoflavone content and its unnaturally high content of manganese and aluminum. However, with occasional use soya will do little harm, and the use of fermented soya such as tofu, tempeh and miso can be useful and safe additions. 

Below is a ‘go to’ list of proteins and their respective carbohydrates content: 

3. EAT VEGETABLES WITH EVERY MEAL

This might seem like an easy habit for plant-based eaters to achieve, but as we already mentioned, many still don’t eat enough daily fruit and veg.

For a plant-based eater, 50-70% of the diet should be coming from fruit and veg, to ensure adequate amounts of macro and micronutrients are consumed in the diet.

A greens powder can be highly effective here if eating that much fruit and veg is difficult.

4. EAT WHOLE FOODS

As with every diet reducing the processed and refined foods should be a priority. Avoid heavy supplementation, remembering food is your priority tool for nutrition and make sure that any supplement recommended is vegetarian friendly. 

By eating whole foods we will see:

Controlled calorie intake

Improved satiety levels

Increased macro and micronutrients

Reduced hunger and cravings

Better energy, sleep and mood

Many, many more benefits 

5. EAT SINGLE-INGREDIENT FOODS

So, you have been prioritizing eating whole foods, now we can take this one step further to ensure optimal results – by eating single ingredient whole-foods. 

By creating great tasting meals, we will be able to easily manage what nutrients and foods go into the body. 

When eating a diet high in processed foods, we are getting extra man-made properties such as sugar and artificial sweeteners/preservatives. 

When we excessively replace real, traditional foods like meat, vegetables and wholegrains with processed foods, we increase our chances of consuming excess calories. 

6. EAT CARBOHYDRATES BASED ON ACTIVITY

Many plant-based eaters will consume a lot of carbohydrates in their diet in order to make up for the reduced protein intake and to keep them fuller for longer. Chances are, they are fearful of fats too, so carbohydrates appear to be their only option. 

Below is a couple of ‘go to’ carbohydrate sources for plant-based eaters: 

White/sweet potatoes

White/brown rice

Legumes and pulses

Rice cakes

Oats

7. DRINK PLENTY OF WATER. 

As always, a diet should be high in water for optimal hydration levels.

While we are on fluids, it’s important to mention here that some vegetarians will not be consuming dairy products. This may lead to reducing levels of vitamins and minerals such as, B12, D and calcium.

A great substitute for dairy is non-dairy milks, such as coconut, hazelnut, oat and rice. These are usually fortified with these particular vitamins and minerals so the consumer is not missing out on these important nutrients. 

8. REMOVE INTOLERANCES FROM THE DIET

As with any good nutrition plan, focus should be placed on reducing any foods that sit well with you or cause irritability (gas, bloating). 

Occasionally, due to lack of variation in many plant-based diets, sensitivities or intolerances can be more common. Also, this highlights the importance of ensuring food variety and rotation in a plant-based diet. 

9. EAT HEALTHY FATS. 

A plant-based diet should also include adequate amounts of healthy fats, just like any other diet. 

Some suggestions could be: 

Coconut oil (to cook with)

Nuts

Seeds

Full fat dairy products (not vegan)

Extra virgin olive oil (for dressing) 

The benefit of including ample amounts of fat in a plant-based diet is they will also help with increasing protein intake i.e. nuts and dairy products.

It’s therefore important to ensure high quality sources of fats, to not only improve level of nutrients, but to balance omega 3:6 ratios in the body. 

A high fat diet from certain sources of fats (even if classified as ‘healthy’) may create an imbalance in this ratio and increase levels of omega 6 further. Imbalances in the levels of omega 3:6 can increase inflammation in the body.

Below are some of the best fat sources for those following a plant based diet: 

As you can see it is possible for someone to achieve their goals by following a plant based diet but they have to be slightly more strategic about it.

Many people consider a plant based diet to be an exclusive one, which can be the case, so the goal should be to create an inclusive nutrition plan for someone. It’s important to replace the nutrients that they may be missing out on. 

My top food choices for creating a plant based nutrition plan are:

Of course, we are looking at strictly plant based options here – there are other options to chose from. But these foods will build the bulk of their plan, and from a nutritional profile provide plenty of macro and micronutrients.

Building A Plan

Now you have your food choices for this diet, you may want to plan out a basic daily structure based around the macronutrients and timing.

This is highly individual and will change from person to person, so below is an example of how this might look: 

MEAL 1: Protein serving (for essential amino acids) + Healthy fats (for essential fatty acids) + Vegetables (for micronutrients)

MEAL 2: Protein serving (for essential amino acids) + Healthy fats (for essential fatty acids) + Vegetables (for micronutrients)

MEAL 3: (post workout) Protein serving (for essential amino acids) + starchy carbohydrates (for energy replenishment and recovery) + Vegetables (for micronutrients)

MEAL 4: Protein serving (for essential amino acids) + Healthy fats (for essential fatty acids) + Vegetables (for micronutrients)

MEAL 5: (optional evening snack) protein serving (for essential amino acids) + starchy carbohydrates (for energy replenishment and recovery) + Vegetables (for micronutrients)

From here then, you may want to suggest some meals or recipes to fill in the gaps. 

An example could be:

MEAL 1: 3 whole egg omelet with spinach (cooked in coconut oil) 

MEAL 2: Mixed leave salad with feta cheese and seeds

MEAL 3: (pre workout) Mixed nuts, raw chocolate and coconut butter 

MEAL 4: (post workout) Sushi platter

MEAL 5: Protein shake, banana.

If the plant based eater is open to some fish, eggs and possibly some dairy, then it’s important to build these into the diet as much as possible to further boost nutrients and variety.

Supplements

There are a number of key supplements worth noting for those following a strict plant-based diet as there could be deficiencies when following such a plan. 

VITAMIN B-12 

Is a water-soluble vitamin with a key role in the normal functioning of the brain and nervous system, and for the formation of blood cells. It is one of the eight B-vitamins. It is normally involved in the metabolism of every cell of the human body, especially affecting DNA synthesis and regulation, but also fatty acid synthesis and energy production. 

Dosage: It is typically found in animal-based products and supplementing with at least 100mcg B-12 per day is recommended. 

OMEGA 3

Fish oil contains the essential omega 3 fatty acids EPA and DHA, which are known to provide a number of health and performance benefits due to their highly anti-inflammatory properties. From a health perspective these fatty acids appear to reduce the risk of heart disease and stroke, while from a performance aspect they can help to prevent muscle breakdown, enhance joint healing and improve brain function.

Aside from the benefits of this alone, it is important to balance Omega 3 : Omega 6 ratios within the body. A plant-based diet is lacking in O3, and many of the typical foods eaten will promote a higher state of O6, creating a higher inflammatory response in the body. 

Dosage: It is recommended to supplement with at least 250mg/day of EPA/DHA although you should aim for more at around 1g/day of combined EPA/DHA (American Heart Association). 

GREENS POWDER 

A good quality greens blend will contain fruit extracts, vegetable extracts and super fruits. Greens powders are a convenient and effective supplement to increase your intake of the essential micronutrients if you have trouble eating enough fruits and veg. 

Aim for 1-2 servings per day, and opt for a 100% plant based option. 

PROTEIN POWDERS  

Getting adequate protein into a plant-based diet can be difficult, so adding a plant derived powder to the diet can be beneficial. I suggest pea, hemp and rice-based powders. There are also synergy powders that combine the three of these to provide a high-quality, complete protein. 

CALCIUM

A diet low in dairy products can lead to insufficient calcium intakes which if maintained over time can lead to deficiencies and a host of problems. It is recommended to aim for at least 600mg a day via supplementation or plant-based products. 

Plant based milks are great for this too, as many are fortified with added calcium e.g. coconut milk. Always pick the unsweetened options. 

VITAMIN D 

Many animal-based foods contain the most valuable form of vitamin D, the D3 variety. Therefore, when following a plant-based diet it is even more important to supplement with vitamin D, via increased sun exposure or capsule form. 

Dosage: It is recommended that a moderate dose of 1,000 – 2,000 IU of vitamin D 3 is consumed daily, with higher doses recommended for larger individuals. 

Summary

Many nutrition coaches see plant-based diets as a problem, but with a properly planned program and some confident knowledge, a vegetarian diet can provide a varied, nutritionally dense option for those who wish to adopt it. 

[mohammed-asfar-fitness]

Supplementation - Part 3

ADVANCED  WORKOUT  NUTRITION

We know training alone does not produce maximum results; it’s what and how much we put on our plate that also has a major impact. 

The workout window, being before, during and after exercise is considered an important time of day for someone who is seeking maximum performance, adaptations and recovery. During this time, depending on the exercise being carried out, our muscles are sensitized to nutrients more so than during the rest of the day. 

This sensitization is needed to absorb amino acids for Protein synthesis, which is the body’s ability to create new proteins for muscle repair and growth. 

In order to do this effectively, we must activate the ‘mammalian target of rapamycin’ or also known as ’mTOR’ (a protein), which is the controlling component to achieving protein synthesis while also signaling growth within the body. 

So, 

Protein Synthesis = mTOR activation 

To successfully activate mTOR, we must adhere to the following: 

As we can see, in order to activate mTOR maximally, we need a combination of progressive weight training and optimal nutrition, which combine to provide a stimulus and fuel for growth of muscle tissue. 

CONTRACTION

Progressive weight training takes care of the ‘contraction’ part of the above equation. 

What remains is the required amino acids (protein), along with an insulin response (through carbohydrate ingestion) to enhance the uptake of nutrients by muscle cells. To ensure we cover these bases, we can use a number of food supplements and/or food-based meals. These ensure we provide the body with exactly the right nutrients, at the required times. 

AMINO ACIDS (PROTEIN) 

Enter, fast -acting whey isolates or casein hydrolysates.

These types of protein powders provide us with sufficient and high-quality amino acids in order to activate mTOR. Casein Hydrolysate is the highest quality protein powder on the market and contrary to its name is also absorbed much faster than any other intact protein or amino acid. This provides the body with a complete amino acid profile and instant delivery of these ‘building blocks which will boost performance by 

reducing fatigue, enhancing recovery, increasing endurance and stimulating protein synthesis.

My favourite casein hydrolysate is PeptoPro. It is a pre-digested protein that is completely water soluble and contains > 60% unique hypo-allergenic di- and tri peptides. PeptoPro also significantly increases glycogen levels (remember we need insulin), resulting in a better utilization of glucose and amino acids by the cells. 

As this is a pre-digested protein, it bypasses the stomach and heads straight for the small intestine, ready to be absorbed into the bloodstream. The result is instant delivery of the highest quality amino acids when we need them most. 

INSULIN (CARBOHYDRATES)

Enter, simple and rapidly-absorbed carbohydrates. 

Insulin is a growth and storage hormone, so when trying to create maximum protein synthesis, it can help to have a spike in insulin (and even keep it elevated) by co-ingesting rapidly-absorbed carbohydrate sources. This helps to further shuttle the important amino acids into the muscle cells to improve nutrient uptake and fuel replenishment. 

Most people will look to dextrose/simple carbohydrates for their fast-acting carbohydrate sources, but there is a problem with these. Despite simple carbohydrate being fast 0acting in terms of emptying from the small intestine, due to the high osmolality (the concentration), there can be a significant delay in gastric emptying. As a result, we could be missing out on the insulin release when we need it most in our workout nutrition. 

When considering carbohydrates for rapid digestion, you should aim for simple, high-GI sources such as some fruit, sports drinks, energy gels, chocolate or candy (although the latter two are definitely not optimal!). 

However, this approach does not suit everyone. A phenomenon known as rebound hypoglycemia can occur in some individuals which is a drastic drop in blood sugar shortly after consuming a dose of simple carbohydrates due to the action of insulin. To avoid this, a more complex alternative (branched) source should be added e.g. oats, banana, bread. 

AMINO ACIDS

The above strategies, when in the presence of progressive training can activate mTOR, providing us with maximum protein synthesis. Essentially, we are delivering key nutrients to the working muscle fibers in order to increase their size (hypertrophy) and to create new ones (hyperplasia). 

There are a number of other ingredients to consider during the workout window that will help further drive and promote delivery of the key nutrients previously mentioned. 

Leucine

Leucine is a branch chain amino acid (BCAA), and research has shown that mTOR is activated the most from this amino. When taken in the right dosages (minimum 3.2g), it acts as a trigger switch for amino acid transport and uptake, via the mTOR pathway. 

However, the action of this amino acid in isolation is minimal when in the prescence of adequate daily protein intake and/or without the company of all the other essential amino acids. 

Glutamine

This is the most abundant amino acid in the body and so has been an age-old supplement used by a variety of athletes. 

Despite this, glutamine is a non-essential amino acid, meaning it can be synthesized by the body when required to do so. 

Under certain conditions such as severe burns, infections, or those that cause a catabolic condition in the body, glutamine stores can be significantly depleted. As a result, during these times it is important to replenish this amino acid in order to stop muscle wasting. 

Weight training and endurance events have shown to have a catabolic response on the body, hence why the use of glutamine became popular, to help keep the body in an anabolic state. However, we now know that the research is weak on this, and exercise does not cause significant depletion of glutamine in healthy people. 

This does not mean glutamine is not a noteworthy ergogenic aid, it simply means we should not be using it for the common mis-informed reasons above. 

What we should be using it for is to further enhance cell volume and protein synthesis around the workout window. Glutamine supplementation pulls water into cells and activates leucine uptake, both of which are needed to maximally turn on protein synthesis. 

Further, a cell has to load up on glutamine before leucine is imported. When the body produces its own, there is a significant lag time involved, which if you have been paying attention up to now, you know we do not want any delay of nutrients during the workout window. Therefore, supplementation is essential. 

Glycine

As we have already discussed, insulin is essential to mTOR activation and amino acid uptake.

Glycine is also an ‘osmolyte’, meaning it pulls water into the cells, causing an increase in cell volume, leading to greater protein synthesis. 

The Protocol

In summary, we want to achieve maximum protein synthesis during the workout window. We do this by activating mTOR by intense weight training, amino acids and insulin. 

TO DO THIS, WE NEED: 

1. Intense weight training

2. Amino acids via fast acting whey isolates or casein hydrolysates e.g. Pepto Pro 

3. Elevated insulin levels via fast acting carbohydrate powders e.g. Barley Starch

4. Enhanced cell volumization via free form amino acids: 

• L-leucine, 5-10g 

• L-glycine, 5-10g 

• Glutamine peptides, 5-10g 

SUGGESTED DOSAGES AND TIMINGS:

60 mins pre workout (30g protein, 30g carbohydrates + aminos) 

During (30g protein, 30g carbohydrates) 

30-45 mins post (30g protein + aminos) 

60-90 mins post (solid whole food with protein + carbohydrates)  

Summary

This is an advanced workout nutrition protocol for those interested in ensuring they have protein synthesis at maximum capacity for maximum muscle growth and recovery.

I have personally used this for the last 2-3 years and feel it is the leading supplement information for physique development. Many of the supplements, including some of the information, are relatively new on the scene, meaning we do not fully understand all the mechanisms behind them, and research may not be conclusive.

[mohammed-asfar-fitness]

Supplementation - Part 2

CREATINE

Creatine is the most researched and evidence-based supplements available on the market today! Surprised? Maybe it is because despite being a natural compound that is formed in the body, it is sometimes mentioned in the same conversation as steroids or performance enhancing drugs. 

Nevertheless, with regard to athletic performance, creatine has continuously been proven to be one of the most effective and safe nutritional supplements to increase strength, muscle mass and performance. 

To date, there have been several hundred of studies conducted on creatine specifically and they have included such areas as the ways to maximize creatine storage in muscle, which types of exercise may obtain the greatest benefit from supplementation, the potential medical uses of creatine, and the long-term safety and efficiency of creatine supplementation. 

Approximately 70% of these studies have shown positive results from creatine supplementation in the chosen areas. Also, safety reviews show that creatine is safe and well tolerated by most individuals in the studies. 

The purpose of this article is to highlight some important information that should be considered when supplementing creatine and to provide the best practices for doing so.

How Does It Work?

Around 95% of creatine is found in muscles, with the remaining 5% found in the brain and testes. 

Creatine is a naturally-occurring amino acid-like compound and around 2/3 of it is stored as PCr with the remainder stored as free creatine. 

The total amount of creatine in the body is known as the total creatine pool (PCr + Free creatine). 

The body can store up to 160g of creatine, but for the average person of 70kg this tends to be around 120g. 

The body breaks down and uses around 2% of creatine from our stores daily and turns it into creatine in the muscle that then gets excreted in urine. The depletion needs replenishing, and the body does this via the foods we eat in our diet and by synthesizing it from the amino acids glycine, arginine and methionine. 

Yep, we produce creatine in the body! Definitely not a steroid!

FOOD

CREATINE CONTENT

Those considered to eat a balanced dietary intake can effectively replenish and maintain their creatine stores for general health, through the diet alone. 

The research has shown the importance and effectiveness that creatine supplementation can have on the creatine phosphate energy system, and so is recommended especially for those engaging in high-intensity exercise and performance. 

This is an energy system your body will put to use in certain types of training. You start out with Adenosine Tri- phosphate (ATP) and when the energy system is put into action, a chemical reaction occurs where a phosphate (P) splits away and energy is released. You are then left with Adenosine Di-phosphate (ADP). 

This energy system is generally used in short high explosive training and creatine supplementation is typically used to increase the body’s natural stores of creatine. This essentially allows you to work harder by increasing your energy levels from this particular energy source. 

The Benefits Of Creatine Supplementation

INCREASED MUSCLE MASS AND STRENGTH 

Short-term creatine supplementation has been reported to improve maximal power/strength (5-15%), and work performed during sets of maximal effort muscle contractions (5-15%). Long-term creatine supplementation seems to enhance the quality of training generally leading to 5-15% greater gains in strength and performance. Nearly all studies show that creatine supplementation increases body mass by about 1-2kg in the first week of loading. 

INCREASED SINGLE AND REPETITIVE ATHLETE PERFORMANCE 

Short-term creatine supplementation has been reported to improve single-effort sprint performance (1-5%), and work performed during repetitive sprint performance (5-15%). 

ENHANCED GLYCOGEN SYNTHESIS

Recent research also indicated that endurance athletes might also benefit from creatine supplementation. Some studies have shown that creatine loading before carbohydrate loading promotes greater glycogen retention. Essentially, this may improve glycogen availability for endurance athletes. 

INCREASED WORK CAPACITY

Creatine supplementation has also been shown to improve exercise performance and overall work capacity during various sports. For example, Volek and colleagues reported that creatine supplementation resulted in a significant increase in the amount of work performed during 5 sets of bench press and jump squats in comparison to a placebo group. 

ENHANCED RECOVERY

Research has shown that creatine supplementation increased resting and post exercise creatine levels and PCr content, mean work performed, and total work performed. This indicates that recovery tended to be greater with the use of creatine.

DO YOU NEED CREATINE SUPPLEMENTATION?

As previously mentioned, we typically store around 120g of creatine, yet are capable of storing up to 150-160g. 

It, therefore, makes sense for everyone who wants to enhance the effects of the benefits it can bring, that topping up the total creatine pool and keeping it full is advisable. 

INCREASED SINGLE AND REPETITIVE ATHLETE PERFORMANCE 

Short-term creatine supplementation has been reported to improve single effort sprint performance (1-5%), and work performed during repetitive sprint performance (5-15%). 

ENHANCED GLYCOGEN SYNTHESIS

Recent research also indicated that endurance athletes might also benefit from creatine supplementation. Some studies have shown that creatine loading before carbohydrate loading promotes greater glycogen retention. Essentially, this may improve glycogen availability for endurance athletes. 

INCREASED WORK CAPACITY

Creatine supplementation has also been shown to improve exercise performance and overall work capacity during various sports. For example, Volek and colleagues reported that creatine supplementation resulted in a significant increase in the amount of work performed during 5 sets of bench press and jump squats in comparison to a placebo group. 

ENHANCED RECOVERY

Research has shown that creatine supplementation increased resting and post exercise creatine levels and PCr content, mean work performed, and total work performed. This indicates that recovery tended to be greater with the use of creatine.

DO YOU NEED CREATINE SUPPLEMENTATION?

As previously mentioned, we typically store around 120g of creatine, yet are capable of storing up to 150-160g. 

It, therefore, makes sense for everyone who wants to enhance the effects of the benefits it can bring, that topping up the total creatine pool and keeping it full is advisable. 

ARE THERE ANY SIDE EFFECTS AND IS IT SAFE ?

Many report an increase in weight and fluid retention. This is mainly due to an increase in total body water, as muscle is made of around 73% water – it is nothing to be concerned about. 

To date, no clinically significant and reproducible side effects directly attribute to creatine supplementation, and this includes long term. 

Summary

Creatine is one of the most researched and commonly used ergogenic aids currently available. And rightfully so, it hosts a number of benefits for athletes and some clinical populations. 

Overall, creatine is one of the most effective and safe nutritional supplements currently on the market to increase muscle mass, strength, and athletic performance.

[mohammed-asfar-fitness]

Supplementation - Part 1

SUPPLEMENTATION

THE  BASE  SUPPLEMENTS

Supplements can be a minefield these days! With so many different options and promising claims, it can be difficult to know what exactly we should be taking and if it will even work. When truth be told, if a supplement claims to do something that can replace a  normal lifestyle habit or behavior, then you should probably steer clear. Supplements are not to be confused as staples. They should supplement a healthy diet, not be a core of one. 

However, not all is wasted, there are a small number of supplements that have been scientifically researched and field tested to show they work. And the best part - the ones that work do not have any fancy names or shiny packaging and are usually consumed already via our diets. The supplements recommended below are merely vitamins, minerals or oils that can be sourced to natural origins, not artificial powders or liquids made in a factory. 

So why should we supplement natural nutrients when following a healthy eating plan? 

Well, many people who follow healthy, varied diets can get by without any food supplements. But do we really want to “get by”? I say we want to thrive, and this is why it is recommended that we need higher dosages of some vitamins and minerals than our food can provide us. This is only the case for some micronutrients, however, while for others, too much can be a bad thing! Usually, these levels are much higher than we can typically get from our food sources alone, even when eating high-quality foods. We should also 

consider the overall quality of our foods in today’s society; pollution is more of a problem, crops are sprayed more and many items are heavily processed before reaching our plate. The quality of our food is not up to scratch any more and is lacking some of the key nutrients they can be regarded for. 

Further, many individuals are regularly training and exercising. This can be depleting on the body, adding further external stressors while also requiring extra energy and nutrients to recover from in order to force the body to adapt to the stimulus. 

As you can see, increasing some natural vitamins and minerals via supplementation is sometimes warranted in specific circumstances. Provided our nutrition is dialed in and we are eating a balanced diet with high-quality foods, research suggests they can add additional benefits. 

Vitamin D

Functions – Health, strength, muscle gain and immune function

Many countries in Europe do not get nearly enough of this vitamin due to our low exposure to natural sunlight. Vitamin D from the sun is absorbed by our skin and converted to the active form of Vitamin D3 in the body. This acts as a hormone in the body and plays a variety of important roles supporting immune function, calcium absorption and cell growth and more. 

NOT SO FUN FACT: Even on sunny days in many European countries, the angle of the sun in the winter months does not allow adequate vitamin D absorption and so it is usually an official recommendation for residents of these nations to supplement during the winter months.  

HOW TO TAKE 

‘For moderate supplementation, a dose of 1,000-2,000IU vitamin D3 is sufficient to meet the needs of 50- 95% of the population and should be seen as the lowest effective dose range. Higher doses based on body weight are in the range of 20-80IU/kg daily, with the lower half of the range being a dose taken during periods of high sun exposure and the higher range being taken during periods of little or no sun exposure. It is recommended to take vitamin D supplementation in the vitamin D3 (cholecalciferol) form rather than D2 (ergocalciferol) due to better utilization in the body, and to take it with meals.’

2. Omega 3 Fish Oil

Funtions – Health, immune function, cell protection and structure, muscle function

Fish oil contains the essential omega 3 fatty acids EPA and DHA, which are known to provide a number of health and performance benefits due to the highly anti-inflammatory properties they provide. From a health perspective, these fatty acids appear to reduce the risk of heart disease and stroke, while from a performance aspect they can help to prevent muscle breakdown, enhance joint healing and improve brain function

HOW TO TAKE 

‘All the below numbers are based not on omega-3, but on combined EPA and DHA. Also, total daily EPA+DHA intake should be from both supplements and food intake; a higher intake of EPA+DHA from food would mean less needed from supplements. 

For primary prevention, if you do not consume fatty fish 2-3 times per week, the minimum daily recommendation is 250 mg of combined EPA/DHA. The American Heart Association recommends 1g daily, and it is advised for pregnant women to increase their intake of DHA by at least 200mg daily (although mercury should be a concern). These doses are effective but would not result in any short-term (less than a week) changes. For more acute and dramatic effects, such as reducing soreness or attempting to increase the metabolic flux of muscle cells, a higher dose nearing 6g may be used over the course of a day.’

Green Tea

Functions – Health, antioxidants (anti-inflammatory), energy and focus (natural caffeine) 

Green tea contains compounds called catechins, including EGCG, the primary active ingredient that is known for its potential thermogenic properties. EGCG is believed to play a role in the inhibition of an enzyme that breaks down norepinephrine, the neurotransmitter involved in regulating metabolic rate and fat burning. Green tea also contains caffeine, which helps boost energy levels and provides further fat-burning actions during low-intensity aerobic exercise. It can also serve as a  potent antioxidant which we know helps to reduce oxidative stress, inflammation, and related illnesses.

HOW TO TAKE 

‘Most doses are standardized against EGCG. Although the amount of EGCG-equivalent varies from one cup of tea to another dependent on many factors (species of tea, length of steeping, time spent oxidizing) a rough rule of thumb could be that one cup of camellia sinensis green tea contains approximately 50mg of EGCG-equivalence. 

Fat burning: Benefits of green tea catechins on lipid oxidation and related fat-burning pathways are achieved in a dose-dependent manner, although significant effects in humans are noted only at high doses, such as 400-500mg EGCG equivalent per day (most Green Tea Extract supplements are roughly 50% EGCG). Fat burning effects are highly synergistic, almost dependent, on not consuming caffeine habitually. 

4. Minerals

Zinc

‘Zinc is most commonly dosed in either the ‘low dosage’ range of 5-10mgor the ‘high dosage’ range of 25-45mg. The low dosage is a daily preventative that reduces the risk for deficiency, and the high dosage range is the one used to prevent deficiency in persons who have more than just a dietary deficiency working against them (athletes, diabetics, etc.). 

There is a zinc ‘super loading’ protocol using up to 100mg zinc daily, and while this is confirmed to be safe for short-term usage (2-4 months) it is well above the tolerable upper limit (TUL) of 40mg and thus not advisable for prolonged supplementation.

Magnesium 

Magnesium doses range from 200-450mg Magnesium, when looking at the weight of the ion itself (known as Elemental Magnesium). Depending on what the ion is ingested as this dose is increased by a variable amount. For the purposes of relieving a deficiency or maintaining Magnesium status, any form of Magnesium may be used but Magnesium L-Threonate may not be the best choice (due to the low amount of elemental Magnesium per dose). 

Although all forms appear to be able to attenuate a deficiency, gastrointestinal side-effects such as diarrhea and bloat are more common with the forms that have less absorption rates; oxide and chloride. Citrate tends to be a good choice in these instances. For any attempt of superloading Magnesium above and beyond dietary sufficiency, more bioavailable forms of Magnesium such as Diglycinate or Gluconate (taken with food) should be used in moderate to high doses. 

Magnesium L-Threonate appears to be able to enhance cerebral Magnesium levels to a supraphysiological level even when at a moderate dose and may be a good choice for cognitive enhancement.’

5. Vitamin K

Function – Energy production, blood clotting, enzymatic cofactor

Only recently has the importance of vitamin K realized. Research is uncovering many roles for this vitamin in the body. There are two main types of vitamin K – K1 (phylloquinone) and K2 (menaquinone). What is currently known is that vitamin K plays a critical role in enabling certain enzymes in the body to function. Some of these enzymes help to form blood-clotting factors that allow blood to clot and some are important for fixing calcium in bones. 

 These roles appear to be performed by K1. A certain type of K2 is known as MK-4 has recently been shown to increase testosterone production. 

HOW TO TAKE 

Look for vitamin K supplements that provide both K1 and K2. While most supplements use a form of K2 known as MK-7, your best bet it to use a form that includes MK-4 to maximize testosterone production. Take 100-1,000mcg of vitamin K1 and vitamin K2. 

6. Whey Protein

Funtions – Muscle gain, tissue recovery, overall health

Whey protein makes up 20% of the protein in milk. Whey is the most effective protein for increasing muscle protein synthesis, the process in muscle cells that results in muscle growth. There are numerous reasons why whey is so effective, such as its high content of branched-chain amino acids (BCAAs) and its ability to boost blood flow to muscles. However, the most important characteristic of whey is its rapid rate of digestion. Whey protein is the fastest-digesting protein source that you can get. This is a critical property for pre-workout and post-workout protein. Pre-workout means that the amino acid from the whey will be available to your muscles during the workout, which is when they need them the most. During workouts, muscles that have been provided with amino acids will have more energy and will experience less muscle breakdown. Getting a fast-digesting protein is also a great idea after workouts, to drive amino to muscle tissue, promoting recovery and growth. 

HOW TO TAKE 

Dosage: Typical recommendations are 20-40g first thing in the morning, within 30 minutes before workouts, within 30 minutes after workouts, and between meals as needed.

Summary

Lastly, I often get the question, ‘Can I just take a multi vitamin instead?’ The answer to that is no, again multi vitamins do not have high enough quantities to provide the benefits that the higher dose protocols can. Just like our food, the quality of our supplements matter too, always buy the highest quality product to match your budget. 

If a supplement falls well short of the typical dosages recommended, it is more than likely poor quality and a waste of money. Not only that, you would have to take more of these in order to reach the ideal dosages, so in the long wrong, you would be spending just as much. Also, many of the cheaper products contain fillers and further ingredients to bulk up the product, therefore it is always best to buy the higher quality option in order to know exactly what you are taking.