Brad Sly, Author at Breaking Muscle

ABCs of Vitamins: Vitamin B6 (Pyridoxine)

Brad Sly — Sat, 31 Jan 2015 22:55:36 +0000

This week, in part six of my series on the ins and outs of vitamins, we will look at the mood influencing, body clock regulator known as vitamin B6.

What Does It Do?

Vitamin B6, also known as pyridoxine, is the fifth of the eight B vitamins. Vitamin B6 is needed by the body to perform over a hundred enzyme reactions involving the metabolism, making it an important vitamin in the body. Enzymes are proteins that the body uses to help chemical reactions take place. The metabolization of sugar and starch is dependant on the availability of vitamin B6 in the body. Vitamin B6 is important in the breakdown of glycogen that is stored in muscle.

Vitamin B6 is also used during pregnancy and infancy to help brain development and is involved in the body’s immune function. Here are some other areas in which vitamin B is vital:

Essential molecule production: Vitamin B6 is involved in many processes in the body at the molecular level. Amino acids (the building blocks of protein) require that there is an adequate supply of vitamin B6 for production. It is also used in nucleic acids in the creation of DNA. Because of this association with both amino acids and nucleic acids, vitamin B6 is essential to the formation of new cells in the body. This can be seen by the fact that heme from red blood cells and phospholipids all require vitamin B6 for formation.

Nervous system support: Vitamin B6 has a vast and varied impact on the nervous system. It is involved in the creation of amines, which are messaging molecules that transmit messages from one nerve to another, otherwise known as neurotransmitters. Because of this, vitamin B6 is essential for mood regulation, as it is required to create amine-derived neurotransmitters including melatonin, serotonin, epinephrine, GABA, and norepinephrine.

Inflammation prevention: Research has shown repeatedly that vitamin B6 is required to minimize inflammation in the body, although the mechanism by which it does so is unclear. Individuals with chronic, excessive inflammation appear to need an increased amount of vitamin B6 in their diet. This is one reason why making sure we have sufficient intake is important. If we have poor blood levels it can leave us at risk of developing inflammatory health issues like type 2 diabetes and cardiovascular disease.

Foods Rich in Vitamin B6

The best sources of vitamin B6 are avocadoes, bananas, brewer’s yeast, carrots, chicken, egg yolks, legumes, lentils, mackerel, salmon, tuna, beef liver, and sunflower seeds. About 75% of the vitamin B6 from a mixed diet is bio-available.

Synergistic Nutrients

Nutrients that can help with absorption of vitamin B6 are vitamins B1, B2, B5, B12, C, and E, as well as chromium, biotin, copper, folate, magnesium, potassium, phosphate, selenium, sodium, and zinc.

Deficiency

It is very uncommon to be severely deficient in vitamin B6. Those most at risk seem to be alcoholics, due to their potentially low dietary intake and impaired metabolism.

Some symptoms of severe deficiency are:

Irritability
Depression
Confusion
Inflammation of the tongue
Mouth sores and ulcers

Side Effects

The only noted side effects to over supplementing with vitamin B6 are issues associated with an imbalanced nervous system. This can manifest as weak limbs, nerve damange, numbess and tingling, or difficulty walking. These imbalances don’t occur unless supplementation exceeds 2 grams per day.

Researched Uses

Vitamin B6 is currently being investigated to help the following conditions:

Cardiovascular Disease – It is hypothesized that B12, B9, and B6 may reduce the risk of cardiovascular disease by lowering homocysteine levels. There have been several trials to assess this, but to date there has been little evidence that supplementing can help reduce the risk of cardiovascular disease. Although vitamin B supplements do lower blood homocysteine, research shows that they do not actually reduce the risk or severity of heart disease or stroke.

Cancer – Research is looking at whether low plasma levels of vitamin B6 have anything to do with an increase in certain kinds of cancer like colorectal cancer. So far studies have not shown that supplementing with vitamin B6 can help prevent cancer or lower the chances of dying from this disease.

Premenstrual Syndrome – Some evidence shows that supplemental vitamin B6 could help reduce the severity of premenstrual syndrome symptoms. More research is needed due to the poor quality of most of the studies performed so far.

Nausea and Vomiting in Pregnancy – Considering that about half of all women experience nausea and vomiting in their first few months of pregnancy, finding some way to control these often debilitating symptoms would be of great use. Studies have shown that supplementing with a combination of vitamin B6 and doxylamine results in a 70% reduction in symptoms. Before taking a vitamin B6 supplement pregnant women should consult a doctor.

Cognitive Function – It is thought that people, particularly the elderly, who have higher levels of vitamin B6 in their blood tend to have better memory. However supplementing alone or with a combination of B12 and folic acid showed insufficient evidence to as to the ability to help memory or mood in healthypeople or those with dementia. More evidence is needed to determine whether vitamin B6 supplements might help prevent or treat cognitive decline in elderly people.

Recommended Intake

It is recommended to get the following amounts of vitamin B6 per day:

Infants: 0.1mg up to 6 months and 0.3mg up to 12 months
Children: 0.5mg a day up to 3 years, 0.6mg a day up to 8 years, and 1mg a day up to 13 years
Adolescents and adults: 1.3mg a day for males 14 -50 years and 1.7mg a day from 51 years and older, 1.2mg a day for females 14 -50 years and 1.5mg a day from 51 years and older
Women who are pregnant or breastfeeding: Pregnant women will need 1.9mg and breastfeeding women will need around 2mg a day

References:

1. Osiecki, Henry , The Nutrient Bible 8th Edition, Bio Concepts Pub, Kelvin Grove QLD

2. “Vitamin b6.” The World’s Healthiest Foods.

3. “Vitamin B6.” Medline Plus. February 2011.

4. “Vitamin B6 (Pyridoxine).” University of Maryland Medical Center. June 2011.

5. Larsson SC, Orsini N, Wolk A. Vitamin B6 and risk of colorectal cancer: a meta-analysis of prospective studies. JAMA 2010;303:1077-83

6. Mackey A, Davis S, Gregory J. Vitamin B6. In: Shils M, Shike M, Ross A, Caballero B, Cousins R, eds. Modern Nutrition in Health and Disease. 10th ed. Baltimore, MD: Lippincott Williams & Wilkins; 2005.

7. Ebbing M, Bonaa KH, Nygard O, Arnesen E, Ueland PM, Nordrehaug JE, et al. Cancer incidence and mortality after treatment with folic acid and vitamin B12. JAMA 2009;302:2119-26

8. Niebyl JR. Clinical practice. Nausea and vomiting in pregnancy. N Engl J Med 2010;363:1544-50.

9. ACOG (American College of Obstetrics and Gynecology) Practice Bulletin: nausea and vomiting of pregnancy. Obstet Gynecol 2004;103:803-14.

10. Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes: Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington, DC: National Academy Press; 1998.

11. Ebbing M, Bonaa KH, Arnesen E, Ueland PM, Nordrehaug JE, Rasmussen K, et al. Combined analyses and extended follow-up of two randomized controlled homocysteine-lowering B-vitamin trials. J Intern Med 2010;268:367-82.

Photos courtesy of Shutterstock.

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The ABCs of Vitamins: Vitamin B9 (Folate or Folic Acid)

Brad Sly — Thu, 22 Aug 2013 20:00:00 +0000

This week, in part eight of my series on the ins and outs of vitamins, we will look at the neural tube developing superstar known as vitamin B9.

What Does Vitamin B9 (Folate or Folic Acid) Do?

Vitamin B9, also known as folate or folic acid, is the seventh of the eight B vitamins and is generally the most widely publicized due to its association with pregnancy and preventing defects caused by a malformed neural tube. Folic acid is the synthetic version of vitamin B9 that is found in any supplements and foods that have been fortified, while folate is naturally found in food.

Glutamic acid, pteridine, and PABA are the three components that make up folate. The human body requires enzymes in the intestines to chemically alter folate in order for it to be absorbed and utilized in the body. It should also be noted that only about 50% of ingested folate from food is actually absorbed.

Folate helps to complete the development of red blood cells. Any deficiency of folic acid can drastically affect the ability of the blood cells to form properly and allows the cell to continue to grow without dividing. This condition is called macrocytic anemia.

Folate is also involved in maintaining healthy circulation by preventing an accumulation of an amino acid called homocysteine. High serum levels of homocysteine have been associated with a higher risk of developing cardiovascular disease. A low intake of folate can be a key contributor to this situation. Increasing folate intake, especially in men, is a simple way to lower your risk of cardiovascular disease.

Skin cells, intestinal cells, and generally any other cells that line the exposed surfaces of the body have a short life span. These cells are highly dependent on folate for their creation. A lack of folate has been linked to an array of issues involving these areas. Conditions include gingivitis and periodontal disease, cleft palate, vitiligo, and even possibly cancers of the esophagus and lung, uterus, cervix, and intestine.

Folic acid is instrumental in helping to prevent neural tube defects in newborns, but it is also utilized in other nervous system functions and helps to prevent general mental fatigue, depression, confusion, and insomnia. Neurotransmitters – the nervous system’s messaging system – rely on folic acid for their creation. A link has been found in mothers who eat a Mediterranean style diet rich in folate and the lowered incidences of infants being born with spina bifida. Research is now also finding a link between blood levels of folate and dementias like Alzheimer’s disease. Ultimately, B9 is essential in maintaining mental and emotional health along with proper brain function.

Foods Rich in Vitamin B6

The best sources of folate include spinach, asparagus, beets, Brussels sprouts, beef liver, salmon, avocado, kidney beans, and most cereal products as they have been fortified with folic acid.

Vitamin B9 Synergistic Nutrients

Nutrients that can help with vitamin B9 being utilized are vitamins B2, B3, B5, B6, B7, B12, and C, as well as copper, iron, magnesium, serine, and zinc.

Vitamin B9 Deficiency

It is fairly common to have low levels of folic acid in your system. Deficiency can be linked to mental fatigue, depression, irritability, muscular fatigue, poor growth, and gingivitis. As it is involved in protecting the lining of body cavities, a deficiency can also be link to intestinal tract issues like diarrhea. It should also be noted that certain medications can cause lower levels of folic acid to be absorbed in the body. People specifically at risk of deficiency are those who have issues with alcohol.

Vitamin B9 Side Effects

Doses higher than 1500-2000 micrograms can actually trigger similar nervous system symptoms that folic acid is used to treat. An upper limit of 1000mcg has been set and is only applied to synthetic folate, which is added to supplements and fortified foods.

Vitamin B9 Researched Uses

Vitamin B9 is currently being investigated to help with the following conditions:

Depression – Low levels of folate in the blood has been associated with depression. It is thought if these levels are low that even administering antidepressants might not help. More research is needed into whether supplementing with folic acid can increase the effectiveness of antidepressant drugs.
Neural tube defects – The supplementation of folic acid before and during early pregnancy can help to prevent neural tube defects in babies. The FDA requires companies to add folic acid to bread, cereals, flour, pasta, and other grain products and this has seen a steady decrease in babies born with neural tube defects.
Heart disease and stroke – It is still unclear whether supplementing with folic acid and other B vitamins can help reduce heart disease, even though they do lower homocysteine levels. On the other hand, several studies have found a combination of folic acid and other B vitamins can prevent incidences of stroke.
Cancer – Folate has been shown to decrease the risk of several types of cancers, but it has also been linked to accelerating the spread of cancer in those already afflicted. For this reason consulting with a doctor is important if attempting to exceed the 1000mcg upper limit especially in individuals with colorectal issues.

Vitamin B9 Recommended Intake

It is recommended to get the following amounts of vitamin B6 per day:

Infants: 65mcg up to 6 months and 80mcg up to 12 months
Children: 80mcg a day up to 3 years, 200mcg a day up to 8 years, and 300mcg a day up to 13 years
Adolescents and adults: 400mcg a day for males 14 and older. 400mcg a day for females 14 and older.
Women who are pregnant or breastfeeding: Pregnant women will need 600mcg and breastfeeding women will need around 500mcg a day.

With any type of supplementation, always consult your health care provider to make sure you are taking the correct doses or to check if you even need to supplement as your diet could be providing an adequate supply.

Continue by reading the other articles in the series ABCs of Vitamins:

References:

1. Osiecki, Henry , The Nutrient Bible 8th Edition, Bio Concepts Pub, Kelvin Grove QLD

2. “folate.” The World’s Healthiest Foods.

3. “Folate” Office of Dietary Supplements. December 2012.

4. “Vitamin B9 (Folic Acid).” University of Maryland Medical Center. June 2011.

5. Kamen B (October 1997). “Folate and antifolate pharmacology.” Semin. Oncol. 24 (5 Suppl 18): S18–30–S18–39.

6. Bazzano LA (August 2011). “No effect of folic acid supplementation on cardiovascular events, cancer or mortality after 5 years in people at increased cardiovascular risk, although homocysteine levels are reduced.” Evid Based Med 16 (4): 117–8.

7. Gilbody S, Lewis S, Lightfoot T (January 2007). “Methylenetetrahydrofolate reductase (MTHFR) genetic polymorphisms and psychiatric disorders: a HuGE review.” Am. J. Epidemiol. 165 (1): 1–13.

Photos courtesy of Shutterstock.

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The ABCs of Vitamins: Vitamin B7 (Biotin)

Brad Sly — Sat, 10 Aug 2013 16:00:00 +0000

This week, in part seven of my series on the ins and outs of vitamins, we will look at the cosmetically added ingredient in many hair and nail products known as vitamin B7 or biotin.

What Does Vitamin B7 (Biotin) Do?

Vitamin B7, also known as vitamin H or more commonly called biotin, is the sixth of the eight B vitamins and one of the lesser known. In the 1930s and 40s, biotin was discovered during research when chicks being fed diets high in raw egg whites continually developed rashes on their skin and would even lose the feathers from around their eyes. These symptoms all subsided when egg yolks were added into their diet. In determining the cause, researchers identified a substance in the raw egg whites called avidin that is a glycoprotein that binds with biotin preventing it’s absorption.

Biotin is used in the body to metabolize both sugar and fat. In metabolizing sugar, biotin transports sugar from its beginning stages to its eventual conversion into usable energy. An enzyme called acetyl Co-A carboxylase requires biotin to function properly. This enzyme forms the building blocks of fat production in the body, and is critical as all cell membranes in the body need to contain the correct fat components in order to function effectively.

Skin cells rely heavily on fat production, as well. Due to the role that biotin has in fat synthesis, this is why a deficiency of biotin often involves skin-related symptoms. Biotin also functions as a supportive vitamin in the nervous system as both glucose and fats are utilized for energy within the nervous system.

Foods Rich in Vitamin B7

The best sources of vitamin B7 are bean sprouts, butter, Bulgar wheat, cashews, egg yolk, kidney, liver, milk, oats, peanuts, and yeast

Vitamin B7 Synergistic Nutrients

Nutrients that can help with vitamin B7 are chromium, vitamin, B2, B3, B5, B6, B12, folate, magnesium, and manganese.

Vitamin B7 Deficiency

It’s rare to be deficient in biotin, but deficiency usually shows up in skin related problems. These include seborrheic dermatitis in adults and cradle cap in children. Hair loss can also be a symptom of biotin deficiency.

The nervous system can also be affected by a biotin deficiency. Symptoms can include seizures, lack of good muscle tone, and lack of coordination. Muscle cramps related to physical exertion can also be a symptom, as the body will have an impaired system to effectively use sugar as fuel.

Vitamin B7 Side Effects

Biotin has been used for extended periods of time in doses as high as sixty milligrams per day for years, and as no negative reports have been revealed in any type of research literature, it has been established that no tolerable upper limit be set for biotin intake.

Vitamin B7 Researched Uses

Vitamin B7 is currently being investigated to help with the following conditions:

Hair loss
Pregnancy
Intestinal imbalances like inflammatory bowel syndrome and irritable bowel
Neuromuscular conditions, including seizures, ataxias, and hypotonias
Skin conditions

Vitamin B7 Recommended Intake

It is recommended to get the following amounts of vitamin B7 per day:

Infants: 5mcg up to 6 months and 6mcgup to 12 months
Children: 8mcg a day up to 3 years, 12mcg a day up to 8 years, and 20mcg a day up to 13 years
Adolescents and adults: 25mcg a day for males 14 -18 years and 30mcg a day from 19 years and older. 25mcg a day for females 14 -18 years and 30mcg a day from 19 years and older
Women who are pregnant or breastfeeding: Pregnant women will need 30mcg and breastfeeding women will need around 35mcg a day.

With any type of supplementation always consult your health care provider to make sure you are taking the correct doses or to check if you even need to supplement as your diet could be providing an adequate supply. In this case, if you like your eggs it’s just another great excuse to get some more in your diet.

Continue by reading the other articles in the series ABCs of Vitamins:

References:

1. Osiecki, Henry , The Nutrient Bible 8th Edition, Bio Concepts Pub, Kelvin Grove QLD

2. “Biotin.” The World’s Healthiest Foods.

3. “Biotin” Medline Plus. November 2011.

4. “Vitamin H (Biotin)” University of Maryland Medical Center. June 2011.

5. Fiume (2001). “Final report on the safety assessment of biotin.” International Journal of Toxicology 2: 45–61.

6. Zempleni J, Mock DM. (1999). “Biotin biochemistry and human requirements.” J Nutr Biochem. 10 (3): 128–138

Photos courtesy of Shutterstock.

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The 5 Supplements That Are Worth Your Money

Brad Sly — Thu, 25 Jul 2013 16:00:00 +0000

The supplement industry is an amazing beast – stores filled with thousands of products all brightly coloured, vying for your attention, and touting the results you are after. With the price tag some of these supplements carry you can only hope they do indeed deliver on their promises. So, the question is, what is worth your time, consideration, and hard-earned money?

For too long I have watched people shell out their money on products that probably don’t initiate the same effect as a simple cup of coffee. Now, everyone is different, and everyone has their go-to products they believe are the best. This week I’m going to share my personal top five supplements. These are the supplements I believe give you the best bang for your buck and also have been proven time and again to be effective.

1. Whey Protein

Whey protein is generally the cornerstone supplement in most athletes’ arsenals. Whey is the watery portion of milk that separates from the curd and is a by-product in cheese making. Generally whey protein is taken before or after a workout to help improve muscle recovery and promote protein synthesis. Whey protein is an abundant source of branched chain amino acids (BCAAs). BCAAs consist of leucine, iso-luecine and valine and are used to stimulate protein, and leucine plays an important role in this process as well.

There are three forms that whey protein generally comes in – whey concentrate (WPC), whey isolate (WPI), and whey hydrolysate (WPH):

Whey concentrates have a lower level of fat but in general have a higher amount of bioactive compounds and lactose giving it a higher carbohydrate concentration. Generally they are between 30%-89% protein by weight.
Whey isolates are processed to have the fat and lactose removed from them and are usually lower in bioactive compounds because of this. Generally they are around 90% + protein by weight.
Whey hydrolysates are pre-digested whey proteins that are partially hydrolyzed to aid in an easier metabolised whey protein. The problem is that this also comes with a higher cost. Hydrolysates can also be less allergenic.

Supplementing with whey can help whether you are trying to lose fat or gain muscle. But, it should only be used as an addition in your diet to other whole food protein sources to get an overall balanced diet.

2. Fish Oil

In a perfect world we would all be getting enough omega-3 fatty acids in our diet, but the reality is most people are not and require supplementation in either liquid or capsule form to help up their intake. Derived from the fatty layers of cold-water fish, fish oil is rich in the long chain omega 3 fatty acids eicosapentanoic acid (EPA) and docosahexaenoic acid (DHA). These are necessary fats in our diet as the human body is incapable of synthesizing them, so they must be obtained through food. Some of the health benefits include reduced cholesterol, blood pressure, and inflammation, as well as improved cognitive state and mood. For these benefits alone, unless you are eating the required fish intake in your diet supplementing just makes sense.

3. Creatine

Creatine is one of the most widely researched sports supplements. It has been proven that it is safe and that it works. Creatine is found in our muscles cells and is most abundant in skeletal muscle, where 95% of our body’s creatine is stored. Creatine is generally supplemented in the form of creatine monohydrate.

The benefits of supplementing with creatine include:

Increased lean muscle growth and increased muscle cell volume
Increased post workout recovery
Increased muscle performance

Research has shown that supplementing with 5 to 20 grams per day is safe and virtually devoid of any adverse side effects, while in the short term increasing maximum power and performance during high intensity repetitive anaerobic training by 5 to 15%.

4. Magnesium

Magnesium is essential to maintaining optimal health, as it is the fourth most abundant mineral in the body. Around 50% of the body’s magnesium is contained in our bones. The reason magnesium is so important is because it is involved in over 300 reactions in the body.

Magnesium is involved in the following:

Maintaining nerve and muscle function
Maintaining steady heart rhythm
Helping support the immune system
Supporting bone strength
Supporting energy metabolism and protein synthesis.

Research has also shown supplementing with magnesium of 390mg a day can result in an increased peak oxygen uptake and an increased work output.

5. Glutamine

The most abundant non-essential amino acid in the body, glutamine is one of the few amino acids that can directly cross the blood-brain barrier. In the body, it can be found stored in the skeletal muscles and circulating in the bloodstream. Glutamine-enriched diets can help maintain proper gut barrier function and support the immune system, especially in times of stress. Weight trainers may find they can lift heavier for prolonged periods of time and possibly train more frequently when supplementing, as glutamine can slow down the breakdown of muscle tissue during intensive exercise and aid in recovery.

Now you can see the five supplements that I take on a regular basis to maintain optimal health and support my training goals. Granted, I take other supplements from time to time, but the above five provide me with my base. Give them a try and you might improve your training and performance. It should be noted, though, that no amount of supplementation can make up for a poorly designed diet. Make sure you eat a healthy, unprocessed, and colorful diet to obtain all the benefits of vitamins, minerals, and antioxidants.

References:

1. Yang, Y; Breen, L; Burd, NA; Hector, AJ; Churchward-Venne, TA; Josse, AR; Tarnopolsky, MA; Phillips, SM (2012 Feb 7). “Resistance exercise enhances myofibrillar protein synthesis with graded intakes of whey protein in older men.” The British journal of nutrition: 1–9.

2. Fujita, Dreyer, Drummon, Glynn, cadenas, Et Al. (2007). “Nutrient signalling in the regulation of human muscle protein synthesis.” The Journal of physiology 582 (Pt 2): 813–23.

3. Lee YH (November 1992). “Food-processing approaches to altering allergenic potential of milk-based formula.” J. Pediatr. 121 (5 Pt 2): S47–50.

4. Bizzarini E, De Angelis L (December 2004). “Is the use of oral creatine supplementation safe?” The Journal of Sports Medicine and Physical Fitness 44 (4): 411–6.

5. Bird, Stephen. “creatine supplementation and exercise performance: a brief review” Journal of Sports Science and Medicine (2003) 2, 123-132.

6. Wester PO. Magnesium. Am J Clin Nutr 1987;45:1305-12.

7. Saris NE, Mervaala E, Karppanen H, Khawaja JA, Lewenstam A. Magnesium: an update on physiological, clinical, and analytical aspects. Clinica Chimica Acta 2000;294:1-26.

8. Lee, W. J.; Hawkins, R. A.; Viña, J. R.; Peterson, D. R. (1998). “Glutamine transport by the blood-brain barrier: A possible mechanism for nitrogen removal.” The American journal of physiology 274 (4 Pt 1): C1101–C1107.

9. Zhu Ming Jiang, Z. M.; Cao, J. D.; Zhu, X. G.; Zhao, W. X.; Yu, J. C.; Ma, E. L.; Wang, X. R.; Zhu, M. W. et al. (1999). “The Impact of Alanyl-Glutamine on Clinical Safety, Nitrogen Balance, Intestinal Permeability, and Clinical Outcome in Postoperative Patients: A Randomized, Double-Blind, Controlled Study of 120 Patients“. Journal of Parenteral and Enteral Nutrition 23 (5 Suppl): S62–S66.

Photos courtesy of Shutterstock.

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An Athlete’s Guide to Inflammation: What to Eat and What to Avoid

Brad Sly — Fri, 28 Jun 2013 16:00:00 +0000

Any athlete who pounds his or her body week in and week out with PRs, 1RMs, triples and doubles, sprints, long weekend runs, and the list goes on, is inflamed in some way. These activities all have a profound impact on the body. Not only do they initiate increases in strength, muscle growth, and increased endurance, but they also increase the amount of inflammation in the body. This inflammation could be from stress and the subsequent cortisol release into the body, the swelling of joints, or the breaking down and building back up of muscle protein.

This inflammatory response in most cases will be the result of micro-traumas affecting muscles, connective tissue, joints, and bone. These micro-traumas are what allow your body to adapt and withstand a similar workout in the future. In fact, regular exercise can even help an athlete adapt enough to lower the level of inflammation in the body. But without the proper level of nutritional support or knowledge of the foods that could cause you inflammation issues, you could be fighting an uphill battle.

This week I will discuss what foods and supplements help to reduce inflammation and what foods could be causing increased inflammation in the body. Unless you are eating and supplementing to account for this, you could be seriously impeding your results and negatively impacting your training sessions.

Anti-Inflammatory Foods and Supplements

The following are some of the foods and supplements that should be added to your diet to help alleviate and control inflammation in the body.

1. Fish Oil – Specifically it is the EPA and DHA found in fish oil or from eating cold-water fish like tuna or salmon that has anti-inflammatory properties. The omega-3 fatty acid can help with joint swelling and inflammation generally caused by the over consumption of omega-6 fatty acids from red meat.

2. CoQ10 – This oil-soluble, vitamin-like substance can be classified as an antioxidant and significantly reduces inflammation and oxidative stress in the body, especially when combined with natural vitamin E. Unlike other antioxidants, CoQ10 can inhibit both the initiation and the propagation of lipid and protein oxidation in the body.

3. Probiotics – Probiotics from either supplements or fermented foods help to build immunity and control infection caused by underlying inflammation in the body by supplying the body with good gut bacteria.

4. Juicing – The process of juicing breaks the cell walls of fruit and vegetables, making the nutrients more accessible and allowing the body to quickly absorb mega doses of vitamins, minerals, and antioxidants, all of which can help combat inflammation.

5. Broccoli – Broccoli is an excellent source of vitamins C and K, beta-carotene, and calcium, giving this humble vegetable great anti-inflammatory properties.

6. Pineapple – Along with being packed with vitamin C, pineapple also contains bromelain. Bromelain helps to break down proteins, aids in digestion, reduces swelling, and can even improve blood circulation.

7. Ginger – Used for centuries for medicinal purposes, ginger shares many properties with NSAIDs (non-steroidal anti-inflammatory drugs), suppressing pro-inflammatory molecules known as prostaglandins with little to no side effects compared to NSAIDs.

8. Turmeric – One of the main spices added to curry, giving it its distinctive yellow pigment, turmeric contains curcumin. Curcumin blocks several inflammatory chemicals in the body. Like ginger it can prevent the production of prostaglandins and be used like NSAIDs with the added benefit of also being a great antioxidant.

9. Extra Virgin Olive Oil – Used in Mediterranean cultures, olive oil helps to fight inflammation in the body. The monounsaturated fats in olive oil are turned into anti-inflammatory agents that help to lower the risks of both asthma and arthritis, and even help to protect the heart.

10. Sweet Potato – Packed full of vitamins B6 and C, manganese, beta-carotene, and fiber, these amazing potatoes are a great addition to any diet. Working in concert, these nutrients are powerful antioxidants that help to heal inflammation in the body.

Foods and Supplements to Avoid

Although not all of the below will cause every person a noticeable issue, in a large portion of the population they do contribute extensively to increased inflammation in the body. A person may even have an issue and not be aware of it or attribute the cause to something else. Knowing what can increase inflammation is a handy tool. If you are already causing inflammation due to your training, there is no need to further increase the problem from uninformed or poor food choices.

The following are some of the biggest nutritional contributors to inflammation in the body:

1. Hydrogenated and Trans Fats – Found in margarine, baked goods, and many processed foods. The oils used are generally poorly made and inferior. Trans fats increase the levels of LDLs (bad cholesterol) while lowering levels of HDLs (good cholesterol) in the body. They have also been found to promote inflammation, obesity, and resistance to insulin.

2. Red Meat From Feedlots – Commercially produced meats are often fed grains like corn, increasing the omega 6 fatty acid profile. Overconsumption of omega 6 fatty acids in our diets promotes inflammation, as the the balance with anti-inflammatory omega-3 fatty acids is lost.

3. Fried Foods – French fries, onion rings, and potato chips are all highly cooked products due to deep-frying. This produces glycotoxins or AGEs (advanced glycation end products) that are known to be inflammatory. AGES have been implicated in everything from Alzheimer’s to cardiovascular disease.

4. Sugar – Sugar is not only an addictive substance but is highly inflammatory. This is because sugar raises insulin levels in the body that in turn trigger an immune response.

5. Dairy Products – The body often has issues in processing lactose and casein from dairy products. Most individuals probably don’t even know they have an issue. Stick with fermented dairy products, as they should result in a lessened inflammatory response.

6. Wheat Products – Gluten intolerance is quickly becoming a major issue in Western society. Wheat is highly inflammatory and acid forming to certain individuals. Not to mention a major portion of wheat production is genetically modified, so avoiding it where possible is a positive thing.

7. Alcohol – Enjoying the odd beverage generally isn’t an issue, but overconsumption can cause a major burden on your liver and promote unnecessary inflammation in the body.

Understanding inflammatory and anti-inflammatory foods is important. Knowing what can be used to help alleviate or exacerbate inflammation in your body might just be the key you have been looking for to boost your next work out and keep your body in tip-top shape.

References:

1. Akhtar, N.; Haqqi, T. M. (2012). “Current nutraceuticals in the management of osteoarthritis: A review.” Therapeutic Advances in Musculoskeletal Disease 4 (3): 181–207.

2. “Dr. Weil’s Anti-Inflammatory Food Pyramid.” Dr Weil. Retrieved December 20, 2012.

3. “Ginger.” University of Maryland Medical Centre. December 2010.

4. Mishra S, Palanivelu K (Jan–March, 2008). “The effect of curcumin (turmeric) on Alzheimer’s disease: An overview.” Ann Indian Acad Neurol 11 (1): 13–9.

5. Covas MI. “Olive oil and the cardiovascular system.” Pharmacol Res. 2007 Jan 30.

6. Lopez-Garcia E, Schulze MB, Fung TT, Meigs JB, Rifai N, Manson JE, Hu FB. “Major dietary patterns are related to plasma concentrations of markers of inflammation and endothelial dysfunction.” Am J Clin Nutr. 2004 Oct;80(4):1029-35.

7. Wall R, Ross RP, Fitzgerald GF, Stanton C. “Fatty acids from fish: the anti-inflammatory potential of long-chain omega-3 fatty acids.” Nutr Rev. 2010 May;68(5):280-9.

Photos courtesy of Shutterstock.

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The ABCs of Vitamins: Vitamin B6 (Pyridoxine)

Brad Sly — Thu, 30 May 2013 16:00:00 +0000

This week, in part six of my series on the ins and outs of vitamins, we will look at the mood influencing, body clock regulator known as vitamin B6.

What Does Vitamin B6 (Pyridoxine) Do?

Vitamin B6 is also used during pregnancy and infancy to help brain development and is involved in the body’s immune function. Here are some other areas in which vitamin B is vital:

Foods Rich in Vitamin B6

Vitamin B6 Synergistic Nutrients

Nutrients that can help with absorption of vitamin B6 are vitamins B1, B2, B5, B12, C, and E, as well as chromium, biotin, copper, folate, magnesium, potassium, phosphate, selenium, sodium, and zinc.

Vitamin B6 Deficiency

It is very uncommon to be severely deficient in vitamin B6. Those most at risk seem to be alcoholics, due to their potentially low dietary intake and impaired metabolism.

Some symptoms of severe deficiency are:

Irritability
Depression
Confusion
Inflammation of the tongue
Mouth sores and ulcers

Vitamin B6 Side Effects

Vitamin B6 Researched Uses

Vitamin B6 is currently being investigated to help the following conditions:

Vitamin B6 Recommended Intake

It is recommended to get the following amounts of vitamin B6 per day:

Infants: 0.1mg up to 6 months and 0.3mg up to 12 months
Children: 0.5mg a day up to 3 years, 0.6mg a day up to 8 years, and 1mg a day up to 13 years
Adolescents and adults: 1.3mg a day for males 14 -50 years and 1.7mg a day from 51 years and older, 1.2mg a day for females 14 -50 years and 1.5mg a day from 51 years and older
Women who are pregnant or breastfeeding: Pregnant women will need 1.9mg and breastfeeding women will need around 2mg a day

Continue by reading the other articles in the series ABCs of Vitamins:

References:

1. Osiecki, Henry , The Nutrient Bible 8th Edition, Bio Concepts Pub, Kelvin Grove QLD

2. “Vitamin b6.” The World’s Healthiest Foods.

3. “Vitamin B6.” Medline Plus. February 2011.

4. “Vitamin B6 (Pyridoxine).” University of Maryland Medical Center. June 2011.

5. Larsson SC, Orsini N, Wolk A. Vitamin B6 and risk of colorectal cancer: a meta-analysis of prospective studies. JAMA 2010;303:1077-83

7. Ebbing M, Bonaa KH, Nygard O, Arnesen E, Ueland PM, Nordrehaug JE, et al. Cancer incidence and mortality after treatment with folic acid and vitamin B12. JAMA 2009;302:2119-26

8. Niebyl JR. Clinical practice. Nausea and vomiting in pregnancy. N Engl J Med 2010;363:1544-50.

9. ACOG (American College of Obstetrics and Gynecology) Practice Bulletin: nausea and vomiting of pregnancy. Obstet Gynecol 2004;103:803-14.

Photos courtesy of Shutterstock.

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The ABCs of Vitamins: Vitamin B5 (Pantothenic Acid)

Brad Sly — Thu, 23 May 2013 13:00:00 +0000

This week, in part five of my series on the ins and outs of vitamins, we will look at the cholesterol producing all-arounder known as vitamin B5. That might sound strange that we want a cholesterol producer, but it’s actually quite essential in our bodies.

What Does Vitamin B5 (Pantothenic Acid) Do?

Vitamin B5, also called pantothenic acid, is the fourth of eight B vitamins. The name of the vitamin comes from “pantos” a Greek word meaning “everywhere,” which reflects the fact that this vitamin is available in a wide variety of foods. In its metabolically active form, vitamin B5 combines with a sulfur-containing molecule to form coenzyme A (CoA), which is used in a wide variety of chemical reactions in the body.

In its CoA form, vitamin B5 helps release energy from sugars, starches, and fats. This energy release occurs in the mitochondria. Two chemical changes are required, the first is vitamin B5’s conversion into CoA and the second change is called acetylation, which is where the CoA form converts back into acetyl CoA. This is a continual process that is occurring in our cells. This means that vitamin B5 helps to provide fat in its acetyl CoA form, and is involved in the transport of the fat from the cytoplasm into the mitochondria.

The CoA form of vitamin B5 is quite important for the creation of fats in the body. Both fatty acids and cholesterol require vitamin B5 in its CoA form. While we know excess cholesterol is bad, we couldn’t actually live without some amount of it.

In addition, there has been some interest in vitamin B5 as a potential aid for physical training. It seems that marathon runners have increased B5 levels in their blood allowing for a more prolonged energy release, although research on cyclists proved of no benefit. Vitamin B5 is also used to manufacture red blood cells and to help in the production of both sex- and stress-related hormones produced by the adrenal glands. It is also important in maintaining a healthy digestive tract, and it helps the body use other vitamins, particularly B2.

Foods Rich in Vitamin B5

The best sources of vitamin B5 are brewer’s yeast, corn, cauliflower, kale, avocado, legumes, lentils, egg yolks, broccoli, tomatoes, beef (especially organ meat), turkey, duck, chicken, sweet potatoes, sunflower seeds, whole-grain breads and cereals, wheat germ, and salmon. It should also be noted that vitamin B5 is damaged during the cooking process.

Vitamin B5 Synergistic Nutrients

Nutrients that can help with absorption of vitamin B5 are vitamins B1, B2, B3, B12, and C, as well as biotin, folate, chromium, glycine, phospate, sodium, potassium, and zinc.

Vitamin B5 Deficiency

It is rare for someone to be deficient in vitamin B5 in the modern world. A deficiency of vitamin B5 is generally related to having low energy symptoms due to its role in energy production in the body. Symptoms include fatigue and general weakness. A rare vitamin B5 deficiency known as “burning foot syndrome” involves numbness and tingling, along with burning and shooting pain in the feet.

Vitamin B5 Side Effects

Vitamin B5 taken in doses of 2 or more grams per day can result in a case of mild diarrhea. In fact, lower doses have been used to treat cases of constipation. The good news is that this amount is actually hundreds to thousands times more than the recommended dietary allowance levels and no other toxic symptoms have ever been reported.

Vitamin B5 Researched Uses

High Cholesterol/High Triglycerides – It is thought that pantethine, which is a dimeric form of pantothenic acid, may reduce triglycerides in the blood of people who have high cholesterol. It has also been shown to lower LDL and raise HDL levels. Some studies have even been shown to lower blood lipid levels in people with diabetes, but more extensive research needs to be done as results have been inconsistent from study to study.

Wound Healing – Limited human trials have been carried out but it is suggested that the supplementation of vitamin B5 may help speed up wound healing, particularly after surgery. It is thought that this could be further enhanced in combination with vitamin C.

Rheumatoid Arthritis – Even though the evidence is currently weak, studies suggest that pantothenic acid may help reduce the symptoms of rheumatoid arthritis, as it is possible that people with rheumatoid arthritis may have lower levels of vitamin B5 in their blood. However, once again more extensive research needs to be carried out to confirm these findings.

Vitamin B5 Recommended Intake

It is recommended to get the following amounts of vitamin B5 per day:

Infants: 1.7mg up to 6 months and 1.8mg up to 12 months
Children: 2mg a day up to 3 years, 3mg a day up to 8 years, and 4mg a day up to 13 years
Adolescents and adults: 5mg a day for males and females 14 and older
Women who are pregnant or breastfeeding: Pregnant women will need 6mg and breastfeeding women will need around 7mg a day

Hopefully you can now understand the importance of vitamin B5 and how it is involved in the body. Next on the list of vitamins is vitamin B6, otherwise known as pyridoxine – stay tuned!

Continue by reading the other articles in the series ABCs of Vitamins:

References:

1. Osiecki, Henry , The Nutrient Bible 8th Edition, Bio Concepts Pub, Kelvin Grove QLD

2. “pantothenic acid -B5.” The World’s Healthiest Foods.

3. “Pantothenic acid (Vitamin B5).” Medline Plus. December 2012.

4. “Vitamin B5 (Pantothenic acid).” University of Maryland Medical Center. June 2011.

5. Weimann, B. J.; Hermann, D. (1999). “Studies on wound healing: Effects of calcium D-pantothenate on the migration, proliferation and protein synthesis of human dermal fibroblasts in culture.” International Journal for Vitamin and Nutrition Research 69 (2): 113–119.

6. Gaddi A, Descovich GC, Noseda G, et al. “Controlled evaluation of pantethine, a natural hypolipidemic compound, in patients with different forms of hyperlipoproteinemia.” Atherosclerosis. 1984;50(1):73-83.

Photos courtesy of Shutterstock.

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The ABCs of Vitamins: Vitamin B3 (Niacin)

Brad Sly — Thu, 16 May 2013 20:00:00 +0000

This week, in part four of my series on the ins and outs of vitamins, we will look at the cholesterol lowering superstar known as vitamin B3.

What Does Vitamin B3 (Niacin) Do?

Vitamin B3, also known as niacin, is the third of eight B vitamins. Niacin is a term that relates to several chemical forms of vitamin B3. These forms include nicotinamide and nicotinic acid. These names are all based on the research done on tobacco in the 1930s in which vitamin B3 was first isolated in a laboratory while working on the nicotine collected from tobacco leaves.

Niacin, like the other B-complex vitamins, plays an important role in energy production in the body. Two forms of vitamin B3, nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP), are needed by the body to convert protein, fat, and carbohydrates into useable energy.

The processing of fats in the body, like those involved in the building of cell membranes and even fat-based hormones (otherwise known as steroid hormones), all require the presence of vitamin B3 to initiate synthesis. Niacin has also been used to lower total blood cholesterol with great success, even though the body actually requires vitamin B3 to produce cholesterol in the liver.

Vitamin B3 is also involved in the manufacture of DNA. A link between DNA damage and a deficiency of niacin can be found. It is being researched particularly in terms of the formation of cancer and its possible prevention.

Blood sugar regulation is another benefit of vitamin B3, as it has been shown to be involved in the metabolism of insulin. Although researchers are yet to completely agree on the process by which vitamin b3 does this, they do support the idea that glucose tolerance factor (GTF), of which vitamin B3 is a part of, must be present in the body to help maintain optimal insulin activity.

Foods Rich in Vitamin B3

The best sources of vitamin B3 can be found in salmon, tuna, beetroot, beef kidneys and livers, and peanuts. Chicken, red meat, dairy products, and eggs all contain the amino acid tryptophan, which the body can convert into niacin.

Vitamin B3 Synergistic Nutrients

Nutrients that can help with vitamin B3 absorption are vitamins B1, B2, B6, B12, and C, along with chromium, zinc, potassium, manganese, chromium, phosphorus, copper, folic acid, iron, magnesium, selenium, and tryptophan.

Vitamin B3 Deficiency

Through diet, the body can obtain all the vitamin B3 that it needs. In the developed world it is rare to be deficient, but alcoholism is one of the leading causes of vitamin B3 deficiency. Mild deficiency symptoms include fatigue, depression, vomiting, indigestion, and canker sores. A swollen red tongue or a burning sensation in the mouth can also be due to vitamin B3 deficiency.

Severe deficiency, also known as pellagra, is caused by having a niacin or tryptophan deficiency in the diet. It can also occur if the body fails to absorb these nutrients properly. Pellagra is common in parts of the world where people have a lot of corn in their diet. This is because even though corn contains niacin, it is chemically bound and not bio-available unless cooked using a method called nixtamalization.

Pellagra can exhibit the following symptoms:

Cracked lips
Scaly skin
Dementia
Diarrhea

Vitamin B3 Side Effects

Common side effects of vitamin B3 toxicity include:

Flushing of the face and trunk
Indigestion or heartburn
Burning, tingling, or itching
Nausea and vomiting
Diarrhoea
Headaches

Vitamin B3 Researched Uses

Studies are investigating the link between Alzheimer’s disease and niacin. There seems to be a relationship between higher levels of niacin consumption in the diet and a lower risk of Alzheimer’s disease. Another study demonstrated that the consumption of niacin lowered a person’s risk of developing cataracts.

Skin conditions are another avenue that is being investigated by looking at the use of niacin in topical forms to treat conditions such as rosacea and skin aging, as well as possibly even help with the prevention of skin cancers.

Vitamin B3 may play a role in the prevention and/or treatment of the following:

Diabetes
Multiple sclerosis
Gout
Hallucinations
Depression
Hypothyroidism
Inflammatory bowel disease
Insomnia
Menstrual pain
Osteoarthritis
Hyperactivity
Headaches
Vertigo

Vitamin B3 Recommended Intake

It is recommended to get the following amounts of vitamin B3 per day:

Infants: 2mg up to 6 months and 4mg up to 12 months
Children: 6mg a day up to 3 years, 8mg a day up to 8 years, and 12mg a day up to 13 years
Adolescents and adults: 16mg a day for males 14 and older, 14mg a day for females 14 years and older
Women who are pregnant or breastfeeding: Pregnant women will need 18mg and breastfeeding women will need around 17mg a day

So now you can understand the importance of niacin and making sure that you get enough in your diet. With any type of supplementation always consult your health care provider to make sure you are taking the correct doses or to check if you even need to supplement as your diet could be providing an adequate supply.

Continue by reading the other articles in the series ABCs of Vitamins:

References:

1. Osiecki, Henry , The Nutrient Bible 8th Edition, Bio Concepts Pub, Kelvin Grove QLD

2. “niacin -B3.” The World’s Healthiest Foods.

3. “Niacin and niacinamide (Vitamin B3).” Medline Plus. November 2011.

4. “Vitamin B3 (Niacin).” University of Maryland Medical Center. August 2011.

5. Duggal, JK; Singh, M; Attri, N; Singh, PP; Ahmed, N; Pahwa, S; Molnar, J; Singh, S et al. (2010). 6. “Effect of niacin therapy on cardiovascular outcomes in patients with coronary artery disease.” Journal of cardiovascular pharmacology and therapeutics 15 (2): 158–66.

7. Wan, P; Moat, S; Anstey, A (2011). “Pellagra: A review with emphasis on photosensitivity.” The British journal of dermatology 164 (6): 1188–200.

8. Villines, TC; Kim, AS; Gore, RS; Taylor, AJ (2012). “Niacin: The evidence, clinical use, and future directions.” Current atherosclerosis reports 14 (1): 49–59.

Photos courtesy of Shutterstock.

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Eating to Recover: How and What to Eat Post Workout

Brad Sly — Thu, 09 May 2013 13:00:00 +0000

For years the most important meal of the day has been said to be breakfast, but I believe that to be wrong. I suspect most of the readers here could agree that with all the effort you put into your training that your post-workout nutrition just may be more important to you than breakfast. In fact, I believe your post-workout meal is one of the most important meals you can have all day.

The reason I believe this is because in a hard workout, you can use up all your stored glycogen, easily sweat over two liters of water, and break down both muscle and red blood cells. This is why what you as an athlete consume in the minutes and hours after your training or competition is so crucial to both performance and recovery. This week I will look at nutrition recovery and explain it’s importance and the best ways to use it to maximize your results.

Recovery is defined in the Webster dictionary as “the act of regaining or returning toward a normal or healthy state.” In recovery nutrition the foods we choose to consume have been shown to positively affect recovery and an athlete’s future performance.

The Goals and Timeframe of Post Exercise Nutrition

“Recovery” covers a range of processes that include:

Replenishing the muscle and liver glycogen stores
Consuming protein to assist with muscle repair
Restoring fluid and electrolytes lost in sweat
Supporting the immune system to handle the damage

It has been determined that the body’s cells are most receptive to replenishment, particularly glycogen stores, within the first thirty minutes after intense training. Essentially the clock starts ticking for an athlete as soon as they enter their cool down. This is just one part of the equation as recovery nutrition can be broken into two stages – stage one occurs within thirty minutes of the workout and stage two occurs one to two hours after exercise.

Replenishing the Body’s Glycogen Stores

Ingesting carbohydrates after training is critical in replenishing glycogen stores and initiating muscle glycogen synthesis. If we don’t replenish these stores an athlete’s training performance can be compromised in future sessions.

It is recommended that 1.2g per kilogram of bodyweight of carbohydrates be consumed post exercise. Sometimes it is not practical for an athlete to consume such a large quantity of carbohydrates straight after exercise, as they may have difficulties tolerating food or drink. There is a way to combat this, though. Research in the International Journal of Sport Nutrition and Exercise Metabolism has shown that ingesting protein (0.2-0.4g/kg) and a smaller amount of carbohydrates together (around 0.8g/kg) can result in a similar effect, stimulating an endogenous insulin release that actually replenishes glycogen stores at a similar rate as ingesting 1.2g/kg of bodyweight of carbohydrates does.

Building and Repairing Muscle

Muscle protein is broken down due to high intensity or prolonged exercise. This makes recovery nutrition important in helping to rebuild. Once the recovery phase begins the catabolic processes reduce while anabolic processes increase and continue on for at least 24 hours after training. The ingestion of essential amino acids from quality protein sources has been shown to help with the muscle-building process. Even though research continues into the type, amount, and timing of protein consumption to obtain the maximum results, most agree that athletes who do either endurance or resistance type training will get the desired benefit by consuming 20-30g of high quality protein within the first hour post exercise.

Rehydrating the Body

Most athletes will finish a competition or training session in some kind of fluid deficit. If this deficit is not corrected it can have a significant impact on future training sessions. In order to rectify this deficit an athlete should aim to consume 125-150% of the estimated fluid lost over a four to six hour period post exercise.

Including sodium into recovery fluid can assist in replacing the electrolytes lost through excessive sweating. Rather than just losing the fluid through excessive urination, the addition of electrolytes can help the body retain the water consumed. In order to rehydrate effectively, 50-80mmol of sodium should be added. This can be achieved by adding extra electrolytes to commercial sports drinks or consuming fluids created with this ratio. Another alternative is consuming foods that contain sodium along with recovery fluids to achieve this required amount.

Supporting the Immune System

Intensive training can suppress the immune system. This suppression occurs while training is in progress and can continue to affect the efficiency of the immune system for hours afterward. This is obviously a concern for athletes as these hours of decreased immune function could allow an athlete to pick up an infection. Vitamins C and E, zinc, glutamine, and probiotics have all been touted to aid in the protection and support of the immune system. None have been proven to provide a bulletproof defense. There has been research, though, stating that if adequate glycogen stores are maintained pre and post exercise that this can reduce the disturbance of immune system markers as the consumption of carbohydrates can help reduce the bodies stress hormone response to exercise.

Using Supplements or Whole Foods to Meet Your Goals

These days there is a supplement for everything and for some athletes this means that they can get lazy and become totally reliant on sports supplements to meet their recovery goals. Unfortunately this can mean that some athletes end up doubling up on specific nutrients. While inherently this not a bad thing, some minerals taken in excess can cause toxic symptoms, so an athlete needs to be aware of what is in his or her supplements.

Athletes are generally advised to obtain real food options to aid in recovery unless constrained for time. This is because it also allows an athlete to meet the daily nutritional needs of essential vitamins and minerals, and also stock up on much needed antioxidants like vitamins C and E that help reduce oxidization caused from the stress of exercise.

Practical considerations of recovery nutrition also need to be taken into account. Issues like a lack of appetite, unavailability of food, and being unprepared can all play a part in an athlete failing to meet recovery goals. With a little planning these challenges can be nothing more than bumps in the road. Once an athlete notices the benefits, these bumps should be even further minimized, making for a consistent and competitive athlete through something as simple as eating the right foods at the right time.

References:

1. M. Beelen, Burke, L.M., Gibala, M.J., and van Loon, L.J.C. Nutritional strategies to promote postexercise recovery. International Journal of Sport Nutrition and Exercise Metabolism. 2010; 20:515-532.

2. Hayes A and Cribb P. J. Effect of whey protein isolate on strength, body composition and muscle hypertrophy during resistance training. Current Opinion in Clinical Nutrition and Metabolic Care 2008, 11:40-44

3. Nieman DC. Influence of carbohydrate on the immune response to intensive, prolonged exercise. Exerc Immunol Rev. 1998;4:64-76.

4. “Recovery Nutrition.” Sports Dieticians Australia. June 2012

Photos courtesy of Shutterstock.

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Polycystic Ovary Syndrome: What Is PCOS and How to Treat It With Diet

Brad Sly — Thu, 02 May 2013 13:00:00 +0000

Polycystic ovary syndrome, or PCOS, is the most common endocrine disorder in women, affecting an estimated 5-10% of women of reproductive age. It was once thought of as being a fertility problem, but it is now know that PCOS is a metabolic disorder like diabetes that can have serious health consequences if not diagnosed and controlled.

Normally, during each menstrual cycle, many small follicles grow in your ovaries and form eggs. At mid-cycle, or ovulation, one egg is released from one of the ovaries and all the other follicles over-ripen and break down. However, in PCOS, ovulation does not occur and an egg is not released. The follicles don’t break down, but fill with fluid and turn into cysts. The ovaries can then swell in size, sometimes becoming two to five times larger than normal.

As to the exact cause of this condition doctors are still uncertain, but research suggests that the ovaries of women with PCOS produce more male hormones known as androgens (such as testosterone) than normal because the women can’t process insulin properly. This insulin resistance is caused in part by lifestyle factors including being overweight due to poor diet or physical inactivity.¹

Signs and Symptoms

Symptoms can begin at any age, they may develop during puberty and the start of menstrual periods may be delayed or not happen at all. Each woman’s symptoms may be different, but usually they will include some or all of the following:

Excessive hair growth on the face, chest or abdomen
Irregular or absent periods
Abnormal bleeding from the uterus
High blood pressure
Acne
Obesity, particularly centred around the middle
Thinning hair or hair loss in a classic male baldness pattern
Difficulties getting pregnant or infertility
Symptoms of diabetes, such as thirst or excessive urination, vaginal thrush (candidiasis) or chronic skin infections
Polycystic ovaries shown on ultrasound, although this sign may not always be present. Conversely, about 20% of women who have not gone through menopause are shown to have polycystic ovaries on an ultrasound yet they may have no symptoms of PCOS itself.

Preferred Dietary Approaches

It is thought that the combination of an unlimited food supply and a modern sedentary lifestyle can trigger full-blown PCOS with insulin resistance and infertility.² The most beneficial way to deal with the symptoms and cause of PCOS is through dietary modifications.

Dietary changes can include:

Avoiding sugary foods. The worst offenders are soft drinks, cookies, cakes, chocolate, sweets, and processed breakfast cereals.
Avoiding foods containing unhealthy sugar compounds such as high-fructose corn syrup, sorbitol, mannitol, maltitol, isomalt, and glycerol.
Consider swapping out your sweets for fruits. You should be getting two servings of fruit daily and it’s a much healthier “sweet” option.
Increase the consumption of vegetables. Ideally you should consume five servings of vegetables daily.
Obtain organic fruit and vegetables if possible. Organic produce is a better option as your hormone imbalance may make you overly sensitive to the hidden chemicals commonly found in conventional fruit and vegetables.
Limit processed grain-based foods such as boxed breakfast cereals, white bread, and pasta. Choose small amounts of whole grain alternatives.
Fiber contributes to improved blood sugar control and healthy bowel function. Aim to eat 25-30 grams of fiber per day.
Protein helps balance your blood sugar and can help tame a sweet tooth. Fresh fish, lean red meat, organic chicken, organic eggs, whole grains, and legumes are all good sources of protein.
The type of fat in your diet plays an important role in assisting with insulin reception at the cell level. Cold-water fish, organic eggs, avocadoes, extra virgin olive oil, and raw nuts and seeds are rich in essential fatty acids.
Ensure you eat regularly and choose healthy snacks mid-morning and mid-afternoon to balance your blood sugar levels between meals. Fruit, nuts, seeds and natural yogurt all make healthy snacks.

Nutritional Supplements That Are Considered Helpful

Co-Enzyme Q10 – Important for energy production and normal carbohydrate metabolism

Chromium – Helps to control sugar cravings and encourages the formation of glucose tolerance factor (GTF), which is a substance released by the liver and required to make insulin more efficient at transporting glucose into the cells.

B Vitamins – Important in helping to correct the symptoms of PCOS. Vitamin B2 helps to turn fat, sugar, and protein into energy. B3 is a component of GTF, which is released every time blood sugar rises and also helps to keep the levels in balance. Vitamin B6 is important for maintaining hormone balance and together with B2 and B3 is necessary for normal thyroid hormone production. B vitamins are also essential for the liver to convert your old hormones into harmless substances, which can then be excreted from the body.

Zinc – Important for appetite control and also necessary for the correct action of many hormones, including insulin.

Magnesium – Levels have been found to be low in people with type 2 diabetes, and there is a strong link between magnesium deficiency and insulin resistance. It is, therefore, an important mineral to include if you are suffering from PCOS

Lifestyle Changes

Weight loss and exercise are known to improve insulin sensitivity and reduce the risk of progression from impaired glucose tolerance to diabetes. Weight loss is also encouraged as it may help induce ovulation and make menstrual cycles more regular.³ Although weight loss can help, altering the diet can have a profound influence on insulin sensitivity.

The recognition of the link between PCOS and insulin resistance offers an excellent opportunity for early intervention to prevent or delay the onset of type 2 diabetes. On the balance of evidence, a diet low in saturated fat and high in fiber with predominantly low glycemic index carbohydrate foods would appear to be the most logical choice for women with PCOS. Such a diet may help short term in improving the symptoms of this condition, as well as long term in reducing the risk of diseases linked with insulin resistance. In the long term, according to current evidence, these lifestyle changes can help with abdominal obesity, hyperandrogenism, and markers for insulin resistance.⁴

Long-term Risks Associated with PCOS

Long-term complications can appear in women of all ages and women with PCOS have an increased risk of:

Insulin resistance
High blood fats/cholesterol
Heart disease (cardiovascular disease and stroke)
Pre-diabetes/type 2 diabetes
Endometrial cancer
Reduced fertility

Fortunately, with early diagnosis and effective management, the symptoms of PCOS can be treated and the long-term health risks can be prevented, delayed, or minimized.

References:

1.”What causes PCOS.” Managing PCOS. August 2011

2. Holte J. “Polycystic ovary syndrome and insulin resistance: thrifty genes struggling with over-feeding and sedentary life style?” Journal of Endocrinol Invest 1998, 21 (9):589-601

3. “Polycystic Ovary Syndrome (PCOS).” Merck Manuals. November 2012

4. Moran, L., et al., “Lifestyle changes in women with polycystic ovary syndrome.” Cochrane Database of Systematic Reviews, 2011(2).

Photos courtesy of Shutterstock.

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The ABCs of Vitamins: Vitamin B2 (Riboflavin)

Brad Sly — Thu, 25 Apr 2013 13:00:00 +0000

This week, in part three of my series on the ins and outs of vitamins, we will look at the antioxidant, energy-producing power station known as vitamin B2.

What Does Vitamin B2 (Riboflavin) Do?

Vitamin B2, also known as riboflavin is the second of eight B vitamins. The word “flavin” comes from the Latin “flavus,” meaning yellow. So, vitamin B2 gets its name from its color. This can be seen when high supplementation occurs, as your urine becomes bright yellow as the excess riboflavin is excreted.

While helping to produce energy is one of its uses, riboflavin is also an antioxidant working to rid the body of free radicals. Riboflavin is also needed to help the body change vitamin B6 and folate into usable forms. Other important functions include body growth and red blood cell production.

Riboflavin takes the form of flavin adenine dinucleotide (FAD) or flavin mononucleotide (FMN) when it is active in the body’s energy pathways. When it converts into these two forms it allows oxygen-based energy production to occur by attaching to protein enzymes. When FAD and FMN attach to proteins they are often called flavoproteins. Flavoproteins can be found all through the body but are mainly based where oxygen-based energy production is needed, for example the heart and skeletal muscle.

Among many of FAD’s roles one is to be a cofactor for an enzyme called methylenetetrahydrofolate reductase (MTHFR). Being a cofactor means FAD is required to be present for the creation of MTHFR. This is important because MTHFR is involved in the breakdown of homocysteine, and high levels of homocysteine have been linked to an increased risk of heart disease.

Energy production and metabolic processes in the body require the use of oxygen, however oxygen containing molecules can be highly reactive and can cause harm to many structures in the body, including blood vessel linings and joint tissues. A small protein-like molecule called glutathione helps to prevent this damage. Glutathione must be constantly recycled and vitamin B2 allows this to happen, as it is a cofactor for the enzyme glutathione reductase, which reduces the oxidized form of glutathione back to its reduced version.

Vitamin B2 in its FAD form is also used by an enzyme called kynurenine mono-oxygenase to convert the amino acid tryptophan into vitamin B3, otherwise known as niacin.

Foods Rich in Vitamin B2

The majority of healthy people who eat a well-balanced diet will get enough riboflavin. The best sources of riboflavin include brewer’s yeast, almonds, organ meats, whole grains, wheat germ, wild rice, mushrooms, soybeans, milk, yogurt, eggs, broccoli, Brussels sprouts, and spinach. Flours and cereals are often fortified with riboflavin.

Riboflavin is destroyed by light, so food should be stored away from light to protect its riboflavin content. While riboflavin is not destroyed by heat, it can be lost in water when foods are boiled or soaked. Riboflavin is also best absorbed when taken between meals.

Vitamin B2 Synergistic Nutrients

Nutrients that can help with absorption of vitamin B2 are vitamins A, B1, B3, B5, B6, and B12, as well as biotin, chromium, copper, cysteine, folate, glutathione, iron, magnesium, phosphate, potassium, and zinc.

Vitamin B2 Deficiency

Riboflavin deficiency is quite common if dietary intake is lacking, as it is continuously excreted in the urine. It should be noted that riboflavin deficiency is always accompanied by a deficiency of other vitamins.

Two types of riboflavin deficiencies exist:

Primary riboflavin deficiency: When the person’s diet is poor in vitamin B2
Secondary riboflavin deficiency: When there is another reason for the deficiency. It could be a result of conditions that affect absorption in the intestines, the body not being able to use the vitamin, or an increase in the excretion of the vitamin.

Signs and symptoms of riboflavin deficiency:

Angular cheilitis – cracks at the corners of the mouth
Cracked lips
Dry skin
Inflammation of the lining of the mouth and tongue
Mouth ulcers
Red lips
Sore throat
Iron-deficiency anaemia
Eyes may be sensitive to bright light, they may also be itchy, watery and/or bloodshot

Vitamin B2 Side Effects

There is no known toxicity to riboflavin. Because riboflavin is a water-soluble vitamin, excess amounts are easily excreted by the body in the urine. Possible reactions to very high doses may include itching, numbness, burning or prickling sensations, and sensitivity to light.

Vitamin B2 Researched Uses

Preventing migraine headaches: High doses of riboflavin, around 400 mg/day, seem to drastically reduce the number of migraine headache attacks. The pain and duration of the headache, though, does not seem to be affected by supplementation.

Preventing cataracts: Vitamin B2, along with other nutrients, is important for normal vision. According to early research findings, riboflavin might help prevent cataracts. In one double blind, placebo-controlled study, people who took a niacin and riboflavin supplement had fewer cataracts than people who took other vitamins and nutrients. However, researchers don’t know whether that was due to riboflavin, niacin, or the combination of the two. Continued research is needed to evaluate if riboflavin can really help in preventing cataracts.

Vitamin B2 Recommended Intake

It is recommended to get the following amounts of vitamin B2 per day:

Infants: 0.3mg up to 6 months and 0.4mg up to 7 months
Children: 0.5mg a day up to 3 years, 0.6mg a day up to 8 years, and 0.9mg a day up to 13 years
Adolescents and adults: 1.3mg a day for males 14 and older, 1mg a day for females 14 years and older
Women who are pregnant or breastfeeding: Pregnant women will need 1.4mg and breastfeeding women will need more, around 1.6mg a day

Continue by reading the other articles in the series ABCs of Vitamins:

References:

1. Osiecki, Henry , The Nutrient Bible 8th Edition, Bio Concepts Pub, Kelvin Grove QLD

2. “riboflavin -B2.” The World’s Healthiest Foods.

3. “Riboflavin (Vitamin B2).” Medline Plus. November 2012.

4. “Vitamin B2 (Riboflavin).” University of Maryland Medical Center. December 2011.

5. Skalka HW, Prchal JT. Cataracts and riboflavin deficiency. Am J Clin Nutr 1981;34:861-3.

6. Sándor PS, Afra J, Ambrosini A, Schoenen J. Prophylactic treatment of migraine with beta-blockers and riboflavin: differential effects on the intensity dependence of auditory evoked cortical potentials. Headache. 2000 Jan;40(1):30-5

7. Goodrich RP, et.al, Chapter 5:“The Antiviral and Antibacterial Properties of Riboflavin and Light: Applications to Blood Safety and Transfusion Medicine.”Flavins: Photochemistry and Photobiology, Vol. 6, 2006, Royal Society of Chemistry; Cambridge, United Kingdom. E Silva and AM Edwards, editors.

Photos courtesy of Shutterstock.

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The ABCs of Vitamins: Vitamin B1 (Thiamine)

Brad Sly — Thu, 18 Apr 2013 13:00:00 +0000

This week, in part two of my series on the ins and outs of vitamins, I will be looking at the stress-fighting superstar known as vitamin B1.

What Does Vitamin B1 (Thiamine) Do?

Vitamin B1, also known as thiamine, is the first of eight B vitamins. Like all other B vitamins, vitamin B1 is water-soluble. Being water soluble means that the body doesn’t store it and depletion can occur quite rapidly. Vitamin B1 forms part of what is known as the B-complex vitamins and, like its partners in the complex, it helps convert carbohydrates into glucose and also metabolize fats and proteins into additional energy sources.

B-complex vitamins are needed for healthy skin, hair, eyes, and liver. They also help the nervous system function properly, and are needed for good brain function. Thiamine is sometimes called an “anti-stress” vitamin because it may help strengthen the body’s immune system and improve the body’s ability to deal with stressful conditions.

Vitamin B1 is found in both plants and animal products. Your body uses it to form adenosine triphosphate or ATP, which every cell of the body uses for energy. Thiamine is also converted into TPP (thiamine pyrophosphate), which is needed by several important enzymes to function. TPP interacts with an enzyme called transketolase. Transketolase helps manufacture DNA and RNA, needed for many metabolic processes and for the production of new cells. Normal functioning of nerves and muscles including the muscles of the heart is also dependant on a sufficient supply of vitamin B1.

Foods Rich in Vitamin B1

Most foods contain small amounts of thiamine. Large amounts can be found in pork and organ meats. Other good dietary sources of thiamine include whole-grain or enriched cereals and rice, legumes, wheat germ, bran, brewer’s yeast, and blackstrap molasses.

Vitamin B1 Synergistic Nutrients

Nutrients that can help with absorption of vitamin B1 are vitamins B2, B3, B5, and B12, as well as copper, choline, manganese, magnesium, molybdenum, phosphate, and zinc.

Vitamin B1 Deficiency

In this day and age it is rare to be deficient in thiamine. Alcoholics, people with Crohn’s disease, anorexia sufferers, and those undergoing kidney dialysis may be deficient. Some of the symptoms of thiamine deficiency are irritability, fatigue, abdominal discomfort, and depression. People with thiamine deficiency can also have trouble digesting carbohydrates.

Beriberi is a condition caused by not getting enough thiamine in your diet. Symptoms include swelling, tingling, burning sensation in the hands and feet, confusion, trouble breathing because of fluid in the lungs, and uncontrolled eye movements. People in the developed world usually don’t get beriberi because foods such as cereals and breads are fortified with vitamin B1.

Wernicke-Korsakoff syndrome is another condition caused by a deficiency in thiamine and is a brain disorder. To be accurate it is actually two disorders. The first is Wernicke’s disease, and is often caused by malnutrition due to alcoholism and involves damage to nerves in the central and peripheral nervous systems. The second phase, known as Korsakoff syndrome, is characterized by memory problems and nerve damage.

Vitamin B1 Side Effects

High doses of thiamine intake do not appear to cause any risk of toxicity. In fact thiamine is often supplemented in high doses to treat maple sugar urine disease. It can also be administered intravenously in the treatment of alcoholism. The broad basis of use has helped in determining the low risk of toxicity associated with increased intake of thiamine.

Vitamin B1 Researched Uses

Scientists are studying vitamin B1 to understand how it affects health. Below are some examples of how thiamine acts in our bodies:

Involved in the release of acetylcholine, a neurotransmitter, from nerve cells
Deficiency results in generalized muscle weakness and mental confusion
Increases energy production
Maintains memory
Improves carbohydrate tolerance
Athletes may require a higher than average intake of thiamine to help process extra carbohydrates into energy
Needs may be temporarily elevated during stress
Supplementation improves quality of life in elderly
Lowers blood pressure
Deficiency exacerbates effects of alcohol on memory

Vitamin B1 Recommended Intake

It is recommended to get the following amounts of vitamin A per day:

Infants: 0.2mg a day up to 6 months and 0.3 mg up to 12 months
Children: 0.5mg a day up to 3 years, 0.6mg a day up to 8 years, and 0.9mg a day up to 13 years
Adolescents and adults: 1.2mg a day for males 14 and older, 1mg a day for females 14 years and older
Women who are pregnant or breastfeeding: Around 1.4mg a day, but should ask the doctor what is best

A daily dose of 50-100 mg is often taken as a supplement. Even though thiamine appears safe at these doses, you should talk to your doctor before taking a large amount. Now that you can understand the importance of thiamine, the first step is to make sure you get enough in your diet. Also remember just like the Bananas in Pyjamas, B1 is also accompanied by B2, which we will discuss next week.

Continue by reading the other articles in the series ABCs of Vitamins:

References:

1. Osiecki, Henry , The Nutrient Bible 8th Edition, Bio Concepts Pub, Kelvin Grove QLD

2. “thiamin -B1.” The World’s Healthiest Foods.

3. “Thiamine (Vitamin B1).” Mediline Plus. September 2012.

4. “Vitamin B1 (thiamine).” University of Maryland Medical Center. June 2011.

5. Bettendorff L, Wirtzfeld B, Makarchikov AF, Mazzucchelli G, Frédérich M, Gigliobianco T, Gangolf M, De Pauw E, Angenot L and Wins P (2007). “Discovery of a natural thiamine adenine nucleotide.” Nature Chem. Biol. 3 (4): 211–212.

6. “Thiamin,” Jane Higdon, Micronutrient Information Center, Linus Pauling Institute. September 2002

7. Djoenaidi W, Notermans SL, Gabreëls-Festen AA, Lilisantoso AH, Sudanawidjaja A (1995). “Experimentally induced beriberi polyneuropathy in chickens.” Electromyogr Clin Neurophysiol 35 (1): 53–60.

Photos courtesy of Shutterstock.

The post The ABCs of Vitamins: Vitamin B1 (Thiamine) appeared first on Breaking Muscle.