Ultra-FIT magazine

According to the World Health Organization, obesity is now classed as a disease. With as many as a third or more of all adults being so overweight that their health is affected, it’s no wonder that the powers that be are at panic stations. It is estimated that by 2020, there will be more overweight people than “normal” people and that statistic sadly includes not just adults but children too.

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To label obesity as a disease mean that medical resources are more likely to be directed to treating the symptoms rather than the cause…..

While it’s great that the WHO has taken such an interest in obesity, I have to question the labelling of obesity as a disease. There is no doubt that being significantly overweight is bad for just about every aspect of your health but surely obesity and its associated conditions is the SYMPTOM of overeating and too little activity. To label obesity as a disease mean that medical resources are more likely to be directed to treating the symptoms rather than the cause – the cause being eating too much, eating the wrong foods and being too sedentary.

This attitude to obesity and its disease status is indicative of Western medicine in general. Western medicine is, by and large, allopathic. This simply means that when you go to see your doctor, he or she will ask you what is wrong and give you medication that controls your symptoms. Got high blood pressure? You’ll be prescribed beta blockers, diuretics and ACE inhibitors. Can’t sleep? You’ll be offered medication that helps knock you out for the night. Feeling stressed? No worries – there is a medication for that too. None of these medical interventions deal with the cause of what ails you – they simply control your symptoms. Come off the medication, the symptoms return. The condition has not been cured but merely managed with pharmaceuticals.

Conversely, Eastern medicine is more homeopathic in nature. Where Western medicine treats symptoms, Eastern medicine treats causes. A homeopathic approach to lowering blood pressure would probably combine diet modifications, exercise, and stress management techniques to address the cause of the symptoms and not just how your body responds to problems within.

Of course, sometimes Western medicine does have the answers and if I was ever diagnosed with a serious disease or suffered a traumatic injury, I’d put my faith in my doctor 100 percent but as for treating obesity medically – I have serious misgivings about that.

Firstly, you can’t “catch” obesity. While some unlucky individuals do have a predilection for gaining weight easier than others, this does not explain why so many individuals are overweight. I remember watching a science news programme a few years ago on which a revered geneticist announced he had discovered the “fat gene” that was responsible for the current obesity crisis.

Hundreds of hopeful overweight people waddled into his practice to see if they had this gene so they could blame their fatness on something other than their lifestyles. Incredibly, out of the hundreds tested, only a statistically insignificant number actually possessed the required genetic marker. The disappointment of the test subjects was palpable and as one fellow said, “Guess it’s my fault I’m overweight then”. Damn straight.

Labelling obesity as a disease removes culpability. Humans love nothing more than to say, “it’s not my fault – I’m a victim of circumstances beyond my control”. The truth of the matter is, in the vast majority of cases, the responsibility for being overweight lies with the person who IS overweight. Of course, there are mitigating circumstances like injury that prevents exercise or essential drugs that promote fat storage but these circumstances are far rarer than most of us realise. Gluttony and laziness are, however, far too common.

Then, consider this – if obesity is a disease, drug manufacturers are going to be pulling out all the stops to find a cure. They’ll be scouring the rain forests, exploring the ocean depths and synthesising lord-knows what in secret laboratories all around the world in search of the magic bullet that will “cure” obesity. As praiseworthy as these endeavours are, don’t forget – the winner of this particular race will make so much money from their discovery that their children’s children’s children’s children’s children’s children’s children will never have to work a day in their lives unless they want to! The wonder drug that cures obesity is the pot of gold at the end of the Leprechaun’s rainbow to the power of a hundred.

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(continued from Fitzine)

Also, don’t forget, many governments are going to throw huge amounts of money at funding the search for the cure to obesity and while I believe that’s misguided, I can understand why – obesity is a huge drain on the resources of any country’s health care system and the sooner it’s eradicated (if that is at all possible) the better.

So if obesity isn’t really a disease and shouldn’t be treated with drugs, what is the solution? I hate to sound like a broken record but it’s simply a matter of eating less, eating better and moving more.

While simple enough on paper, the nuts and bolts of these interventions can become incredibly complex when you start to scratch below the surface. What type of exercise is best, what should your heart rate be, how many times a week should you do it, how long should each session last, what about weight training, should I go low carb or low fat, should I eat three larger meals or six smaller ones, should I try intermittent fasting or what about the Paleo diet…? Talk about not being able to see the woods for the trees!

At the end of the day, while some interventions may be slightly more effective than others, eating less, eating better and moving more is the answer and sometimes “experts” make it all so complex-sounding that individuals looking for answers end up suffering paralysis by analysis and doing nothing to change their diets of lifestyles. If you want to see BIG changes, you have to make BIG changes and while knowledge is power, action is more powerful still. Like internet phenomenon and fitness personality CT Fletcher says (and I paraphrase because he swears – a lot!) “Forget range of motion; just get your BUTT in motion!” Oftentimes, simple is best.

Turn back the calendar 50 years or so and the UK was counting the cost of the second World War. As tragic as that period of history was, from the standpoint of controlling obesity – it was nirvana. Food and petrol were strictly limited by rationing and as a result, there was not as much food to eat, people had to walk more and jobs were generally more physical. It was like a forced diet and exercise programme for the entire nation! The result – very few overweight individuals and obesity was virtually unheard of.

Did you know that typically, we spend 32 years of our lives dieting!?

Fast forward and per capita, British people are amongst the biggest spenders on “health foods” and leisure activities in the world and gym membership is at their highest. Yet, the country is getting fatter year on year. We know more than ever about food and exercise but knowing and doing are completely different things. Did you know that typically, we spend 32 years of our lives dieting!? That’s a depressing statistic that goes to show that modern interventions aren’t doing jack for the obesity crisis.

What is the answer to the obesity crisis? Man – that’s a complex question to answer but this is my take on it. Along with ‘eat less, eat better and move more’ becoming a national slogan and drummed into every child and adult across the country, I’d like to see free educational programmes that are compulsory for anyone overweight. I’d introduce penalties for medical treatment for anyone purposely overweight requiring non-essential medical treatment, a tax on sugar and junk foods in general, compulsory two-mile traffic free areas around schools so kids have to walk more, using Smartphone technology to ensure everyone does at least 10,000 steps of walking a day, gyms in all places of work and education, excess baggage charges on planes for obese people… that’ll do for now.

Of course, I know that many of these interventions could be seen as being draconian, big brother-esque and oppressive but it’s clear the touchy-feely approach to curing obesity isn’t working. The carrot approach has proved ineffective so maybe it’s time for the stick?

Bottom line – whatever is being done at the moment to eradicate obesity is ineffective. The solution is complex, requires education and effort and a paradigm shift if we are ever going to reduce the ever growing obesity statistics. The one thing I am sure of is that labelling obesity as a disease and looking for drugs to treat the symptoms is like putting the cart before the horse and about as useful as a handbrake on a canoe!

Wishing you a happy, healthy and active weekend,

Patrick Dale

ultra-FIT contributing editor and author of “Military Fitness” and “Live Long, Live Strong”

Questions? Comments? We’d love to hear from you at [email protected]

 

SUMMER SHAPE UP!

ultra-FIT’s Paul Mumford show you how to Shape up for the summer (if we get one) with this high-powered workout. At least the workout will get you hot!

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When it comes to sports drinks, there are a huge number of different products on the market to choose from, each one promising to increase your performance, fight off fatigue or help you recover from training faster. In this article we’ll explore the main types of drinks available and explain which ones are best suited to your training and competition goals…One thing is for sure – we’ve come a long way since I used to drink flat coke during triathlons!

 

 

Water

For many exercisers, water is probably the sports drink of choice and with good reason – it’s exactly what the body is using lots of while you exercise. If your workouts are less than 60 minutes in duration, you are well fed having had a suitable pre-training meal and you don’t feel you need any extra energy to fuel your workout then water is a fine choice as a sports drink. As a general rule of thumb, consume 250ml per 15 minutes of exercise to replace fluids as you are losing them. Drink more if you begin to get thirsty. Water has the advantage of being very cheap or even free and containing no calories.

Hypotonic drinks

This variety of sports drink contains a small amount of carbohydrate in the form of sugar which can provide energy for exercise. Hypotonic drinks contain around 2g per 100ml which is just enough to give you a small lift but is insufficient to fuel a long or hard workout. This type of sports drink is best suited to workouts of an hour or less where fluid replacement is more important than refuelling. Hypotonic drinks are absorbed well and are therefore ideal for countering dehydration. They will often contain chemicals called electrolytes which are the minerals lost when we sweat such as potassium and sodium and may reduce cramping.

Isotonic drinks

Containing more sugar than hypotonic drinks (around 6g per 100ml) isotonic drinks bridge the gap between fluid and fuel. These drinks are ideally suited to longer workouts or matches where carbohydrate and fluid replacement are necessary to avoid a drop off in performance. Because isotonic drinks provide energy they may not be ideal for exercisers who are trying to manage their weight but for sports people they may stave off fatigue in the latter stages of training or competition. To make your own isotonic drink, just mix 500ml of unsweetened fruit juice with 500ml of water or, alternatively just buy one of the many isotonic drinks available e.g. Gatorade, PowerAde or Lucozade.

Hypertonic drinks

Containing 10g of carbohydrate per 100ml, hypertonic drinks are excellent for refuelling after exercise but the presence of so much carbohydrate can mean that water absorption is delayed. Hypertonic drinks can be thought of more as food than fluid and are best used after training or alternated with water during longer events. Hypertonic drinks are also great as a convenient pre-training snack if eating solid food isn‘t possible e.g. if training early in the morning. Pure unsweetened fruit juice is a good example of a hypertonic drink but there are also commercial versions available.

Protein drinks

Generally considered the reserve of bodybuilders and weight trainers, protein drinks have changed a great deal over the last 20 years. Originally, protein drinks were made from dried eggs which were not very pleasant tasting or very easily digestible. Soya protein was also popular and later protein shakes based on milk where in vogue. More recently protein drinks derived from dairy whey have become popular and seem to be the best in terms of bioavailability and digestibility. Protein drinks are a convenient way of getting extra amino acids (the body’s building blocks) into the diet without having to spend all day cooking and eating meat. They offer portability and come in a variety of flavours from savoury to sweet to suit most people’s tastes. Not all products are created equal though and as whey proteins can be damaged by excessive heating it’s best to look for ones that have been cold processed. If you feel you need more protein in your diet (you should be aiming for around 1g per lb of bodyweight) a protein supplement may be useful to you but generally, real food is a better choice and remember that protein supplementation doesn’t automatically equal larger muscles!

Protein/carbohydrate drinks

Usually containing a 1:2 ratio of protein and carbohydrates, this type of sports drink can be thought of as a meal replacement making it ideal for athletes on the move. Training hard and often requires frequent feeding and it’s not always convenient to chow down on a normal meal! Often referred to as MRPs (meal replacement products) protein/carbohydrate drinks offer a portable and instant alternative to carrying large amounts of food with you wherever you go. Athletes who are underweight and find it difficult to eat enough food often find that they can consume additional calories easily by using MRPs but this is a double edged sword as those who are interested in losing a few pounds may end up consuming more calories that they need as their MRP may not fill them up very much although it contains plenty of calories.

Creatine drinks

Creatine is one of the few sports supplement products that has stood the test of time and been tested successfully numerous times. Users of creatine often report that they recover faster from workouts, feel stronger during training and competition and gain muscle mass faster than usual when using this product. Creatine drinks often include carbohydrates which enhance its absorption and can be very useful for anyone involved in sports that utilise the anaerobic energy pathways such as field sports. However, not everyone gets noticeable benefits from creatine supplementation but because of the potential benefits – both anecdotal and empirical – it’s worth trying at least once. To get the most from creatine supplementation, it’s important to follow the manufacturer’s instructions stay “on” for 6-8 weeks to give the product time to work. If after that period you notice no changes in performance then chances are that creatine is not for you.

So, 7 different sports drinks that may be of benefit to you which, with the exception of water, should be considered as “add ons” to a good healthy diet. No sports drink will ever be able to replace a healthy diet but may add to it and could possibly provide you with an edge in both training and competition.

Scientifically Enhance Recovery

By Sports Scientist Ross Edgley

Photography: Simon Howard: Model: decathlete Thomas Ashby

Whether you are strength, speed or endurance athlete you would have no doubt experienced an ‘immune crash’ during periods when you’ve over trained. Unfortunately it’s just part and parcel of being an athlete since constantly loading your body above its habitual level in an attempt to get quicker, stronger or more enduring will of course eventually give rise to problems. But how is it possible to avoid this whilst still improving in your chosen sport? Well, generally speaking it’s accepted both through anecdotal and epidemiological evidence that moderate regular training can reduce the risk of infections by having a positive effect on the immune system and you can therefore avoid this ‘immune crash’. The only problem is you won’t be smashing PB’s or breaking training plateaus by training at a slow and steady pace on a regular basis. So here we’ve teamed up with the Sports Scientists at www.theproteinworks.com  to take a look at just what exactly goes on inside the body during periods of intense training addressing everything from the impairment of natural killer cell activity to lymphocyte production and then we take a look at the supplements and science that could help.

Firstly a study conducted at the Department of Human Movement Studies, University of Queensland in Australia set out to determine the effects of exercise intensity on immune parameters in order to better understand mechanisms by which training may influence resistance to infection (L.T. Mackinnon, 1997). It was found that intensive exercise altered a number of immune parameters including circulating leukocytes (more commonly known as white blood cells) whose chief function is to protect the body against microorganisms causing disease.

Plasma cytokine concentrations were also affected, cytokines are any of a number of substances that are secreted by specific cells of the immune system which carry signals locally between cells, and thus have an effect on other cells. They are deemed critical to the development and functioning of both the innate and adaptive immune response and so altering them effectively alters the ‘communication’ of the immune system (R. Gokhale et al, 2007).

Scientists from the department of Research and Development, Medical Services, Athletic Club of Bilbao in Basque, Spain further examined various hormonal markers such as testosterone, cortisol, testosterone to cortisol ratio, 24-hour urinary cortisol to cortisone ratio, plasma and urinary catecholamines, growth hormone and insulin-like growth factor-1 (S. Padilla, 2004) during periods of intense training. They found changes caused by overtraining can not only correlate with changes in an athlete’s performance capacity but can also create a hormonal environment (specifically citing elevated cortisol levels) that allow pathogens (disease producing agents) to thrive. Put simply this is because specifically both cortisol and epinephrine suppress T-cell cytokine production.

More specifically and very common in athletes is something known as Upper Respiratory Tract Infection, an illness caused by an acute infection which involves the upper respiratory tract: nose, sinuses, pharynx or larynx.

Ultimately all of the above means sore throats and flu-like symptoms are more common in athletes than in the general population (G.W. Heath et al, 1991) and once infected , colds may last longer therefore detrimentally affecting training and performance (B.K. Pedersen et al, 1995). More specifically and very common in athletes is something known as Upper Respiratory Tract Infection, an illness caused by an acute infection which involves the upper respiratory tract: nose, sinuses, pharynx or larynx.

So, now we’ve identified what exactly happens inside the body when an athlete’s immune system is suppressed, what methods are there for combating it? Well, first and foremost a well planned and periodised training regime is critical and is the best form of preventative treatment. But as any athlete will know, when loading your body above its habitual level in training, even the most well planned regime can fail to support the immune system effectively. This is where certain supplements can help.

Firstly studies from Bente Pedersen’s group in Copenhagen found that the release of IL-6 from contracting muscle can be improved by long-term antioxidant supplementation. IL-6 (or Interleukin 6 to give it its full name) is an interleukin that acts as both a pro-inflammatory and anti-inflammatory cytokine and plays critical roles in the immune response (T Hirano et al, 1990). In a recent single-blind, placebo-controlled study published in The Journal of Physiology it was reported that 4 weeks of oral supplementation, with vitamin C (500 mg/day), markedly attenuated the release of IL-6 from active muscle and the plasma IL-6 and cortisol response to 3 h of dynamic two-legged, knee-extensor exercise at 50% of maximal power output compared with placebo. High levels of circulating IL-6 stimulate cortisol release, and this study provides some strong evidence that the mechanism of action of the antioxidant supplementation was via a reduction in IL-6 release from the muscle fibers of the exercising legs. Attenuating the IL-6 and cortisol response would be expected to limit the exercise-induced depression of immune function, and this may be the mechanism that could explain the reported lower incidence of URTI symptoms in ultramarathon runners supplementing with vitamin C (alone or in combination with other antioxidants) compared with a placebo (Christian P. Fischer et al, 2004). This is why more and more athletes are now supplementing with antioxidant supplements such as Vitamin C (Vitamin C is available from THE PROTEIN WORKS™ for as little as £7.99 for 250g). Or even more recently the more newer antioxidants like Montmorency Cherry Tart Extract, following impressive studies on this and it’s antioxidant properties and ability to aid recovery by reducing oxidative stress (MONTMORENCY CHERRY EXTRACT is available from THE PROTEIN WORKS™ for as little as £15.99).

……by supplementing with carbohydrates (more precisely 30–60 g of carbohydrate per hour during 2.5hr of strenuous cycling) you are able to improve the efficiency of the immune system whilst still continuing to train at a high intensity.

Furthermore on the topic of supplementation and cytokine response, researchers from the Immunology Center at Loma Linda University Medical Center in California, USA found that the cosumption of carbohydrate during exercise also improves increases in plasma IL-6, catecholamines, ACTH, and cortisol. More specifically it was shown that consuming 30–60 g of carbohydrate per hour during 2.5 h of strenuous cycling prevented both the decrease in the number and percentage of IFN-γ-positive T lymphocytes and the suppression of IFN-γ production from stimulated T lymphocytes observed on the placebo control trial. IFN-γ-positive is a cytokine that is critical for innate and adaptive immunity against viral and intracellular bacterial infections, so again by supplementing with carbohydrates (more precisely 30–60 g of carbohydrate per hour during 2.5hr of strenuous cycling) you are able to improve the efficiency of the immune system whilst still continuing to train at a high intensity.

Finally another supplement that’s specifically cited when mentioning over training and immune system suppression is Branch Chain Amino Acids. Scientists from the Institute of Biomedical Sciences at the University of São Paulo in Brazil set out to determine how intense long-duration exercise could lead to immune suppression through a decrease in the circulating level of plasma glutamine and how the decrease in plasma glutamine concentration as a consequence of intense long-duration exercise was reversed, in some cases, by supplementing the diet of the athletes with branched-chain amino acids (BCAA). To find out they evaluated blood parameters (lymphocyte proliferation, the level of plasma cytokines, plasma glutamine concentration, and in vitro production of cytokines by peripheral blood lymphocytes) before and after the São Paulo International Triathlon, as well as the incidence of symptoms of infections between the groups. The data obtained show that BCAA supplementation can reverse the reduction in serum glutamine concentration observed after prolonged intense exercise such as an Olympic triathlon. The decrease in plasma glutamine concentration is paralleled by an increased incidence of symptoms of infections that results in augmented proliferative response of lymphocytes cultivated in the absence of mitogens. The prevention of the lowering of plasma glutamine concentration allows an increased response of lymphocytes, as well as an increased production of IL-1 and 2, TNF-alpha, and IFN-gamma, possibly linked to the lower incidence of symptoms of infection (33.84%) reported by the supplemented athletes. BCCA’s are available from THE PROTEIN WORKS™ in tablet, powdered and flavoured powdered form, including Green Apple Spike and Berry Blitz and for as little as £13.99 for 250g. Ultimately making BCAA supplementation easier and more convenient regardless of your supplement preference or budget.

Lastly taking all of the above research into consideration the Sports Scientists at THE PROTEIN WORKS™ created RECOVERY PROTEIN, an advanced formula that’s been scientifically engineered to provide the body with a comprehensive supply of nutrients immediately after training to help the muscles repair and re-build. For more details visit the product page here and EXCLUSVIELY for ultra-FIT readers, right now you can get 10% OFF RECOVERY PROTEIN when you use code ‘ULTRAFIT10’ at the checkout.

References:

• Nieman, DC (2003) ‘Potential nutritional countermeasures to exercise–induced immunosuppression’, Medicina Sportive, 7, pp. E19-28.
• Pyne, DB, Gleeson, M, McDonald, WA, Clancy, RL, Perry, C Jr and Fricker, PA (2000) ‘Training strategies to maintain immunocompetence in athletes’, International Journal of Sports Medicine. May, 21 Suppl 1, pp. S51-60.
• Gleeson, M, Nieman, D and Pedersen, BK (2004) ‘Exercise, nutrition and immune function’. Journal of Sports Sciences,  22, pp. 115-25.
• Brolinson, P.G., & Elliott, D. (2007) ‘Exercise and the immune system.’ Clinical Sports Medicine. 26(3),311-319.
• Gleeson, M. (2007) ‘Immune function in sport and exercise.’ Journal Apply Physiology,103(2),693-699.
• Gleeson, M. (2006) ‘Immune system adaptation in elite athlete.’ Current Opinion in Clinical Nutrition and Metabolic Care, 9(6), 659-665.
• Gleeson ,M., Nieman D.C., Pedersen, B.K.(2004) ‘Exercise, nutrition and immune function.’ Journal Sports Science,22(1), 115-125.
• Mujika, I., Padilla, S., Pyne, D., Busso, T.(2004). ‘Physiological changes associated with pre-event taper in athletes.’ Sports Medicine, 34(13), 891-927.
• Nieman, D.C., Nehlsen-Cannarella, S.L., Markoff, P.A., Balklamberton, A.J., Yang, H., & Chritton, D.B.W. et al.(1990) ‘The effects of moderate exercise training on natural-killer-cells and acute upper respiratory-tract infections.’ International Journal of Sports Medicine,11,467-73.
• Nielsen, H.B. (2003) ‘Lymphocyte responses to maximal exercise: a physiological perspective.’ Sports Medicine, 33,853-67.
• Pacque, P.F., Booth, C.K., Ball, M.J., & Dwyer, D.B. (2007) ‘The effect of an ultra-endurance running race on mucosal and humeral immune function.’ Journal of Sports Medicine and Physical Fitness. 47(4), 496-501
• Pedersen, B.K., & Toft, A.D.(2000) ‘Effects of exercise on lymphocytes and cytokines.’ British Journal of Sport Medicine,34, 246-251.
• Pedersen, B.K., Rohde, T., & Zacho, M.(1996) ‘Immunity in athletes.’ International Journal of Sports Medicine,36, 236-45.
• Gokhale R, Chandrashekara S and Vasanthakumar KC (2007) ‘Cytokine response to strenuous exercise in athletes and non-athletes–an adaptive response.’ Cytokine 2007 Nov; 40(2):123-7. 2007 Oct 22.
• Heath GW, Ford ES, Craven TE, Macera CA, Jackson KL, Pate RR (1991) ‘Exercise and the incidence of upper respiratory tract infections.’ Medical Science in Sports and Exercise 23: 152–157
• Nieman DC, Johansen LM, Lee JW, Arabatzis K (1990) ‘Infectious episodes in runners before and after the Los Angeles Marathon.’ The Journal of Sports Medicine and Physical Fitness, 30: 316–328, 1990
• Pedersen BK, Bruunsgaard H (1995) ‘How physical exercise influences the establishment of infections.’ Sports Medicine 19: 393–400, 1995
• Spence L, Brown WJ, Pyne DB, Nissen MD, Sloots TP, McCormack JG, Locke AS and Fricker PA (2007) ‘Incidence, etiology, and symptomatology of upper respiratory illness in elite athletes.’ Medicine and Science in Sport and Exercise. 2007 Apr;39(4):577-86.
• Hirano T et al (1990) ‘Interleukin 6 and its receptor in the immune response and hematopoiesis.’ International Journal of cell cloning, 1990 Jan;8 Suppl 1:155-66; discussion 166-7.
• Christian P. Fischer et al (2004) ‘Supplementation with vitamins C and E inhibits the release of interleukin-6 from contracting human skeletal muscle.’ July 15, 2004 The Journal of Physiology, 558, 633-645.
• Bassit RA et al (2000) ‘The effect of BCAA supplementation upon the immune response of triathletes.’ Medicine and Science in Sport and Exercise, 2000 Jul;32(7):1214-9.
• L.T. Mackinnon (1997) ‘Immunity in athletes.’ International Journal of Sports Medicine, 1997 Mar;18 Suppl 1:S62-8.

www.theproteinworks.com

 

When it comes to sports drinks, there are a huge number of different products on the market to choose from, each one promising to increase your performance, fight off fatigue or help you recover from training faster. In this article we’ll explore the main types of drinks available and explain which ones are best suited to your training and competition goals…

Water

For many exercisers, water is probably the sports drink of choice and with good reason – it’s exactly what the body is using lots of while you exercise. If your workouts are less than 60 minutes in duration, you are well fed having had a suitable pre-training meal and you don’t feel you need any extra energy to fuel your workout then water is a fine choice as a sports drink. As a general rule of thumb, consume 250ml per 15 minutes of exercise to replace fluids as you are losing them. Drink more if you begin to get thirsty. Water has the advantage of being very cheap or even free and containing no calories.

Hypotonic drinks

This variety of sports drink contains a small amount of carbohydrate in the form of sugar which can provide energy for exercise. Hypotonic drinks contain around 2g per 100ml which is just enough to give you a small lift but is insufficient to fuel a long or hard workout. This type of sports drink is best suited to workouts of an hour or less where fluid replacement is more important than refuelling. Hypotonic drinks are absorbed well and are therefore ideal for countering dehydration. They will often contain chemicals called electrolytes which are the minerals lost when we sweat such as potassium and sodium and may reduce cramping.

Isotonic drinks

Containing more sugar than hypotonic drinks (around 6g per 100ml) isotonic drinks bridge the gap between fluid and fuel. These drinks are ideally suited to longer workouts or matches where carbohydrate and fluid replacement are necessary to avoid a drop off in performance. Because isotonic drinks provide energy they may not be ideal for exercisers who are trying to manage their weight but for sports people they may stave off fatigue in the latter stages of training or competition. To make your own isotonic drink, just mix 500ml of unsweetened fruit juice with 500ml of water or, alternatively just buy one of the many isotonic drinks available e.g. Gatorade, PowerAde or Lucozade.

Hypertonic drinks

Containing 10g of carbohydrate per 100ml, hypertonic drinks are excellent for refuelling after exercise but the presence of so much carbohydrate can mean that water absorption is delayed. Hypertonic drinks can be thought of more as food than fluid and are best used after training or alternated with water during longer events. Hypertonic drinks are also great as a convenient pre-training snack if eating solid food isn‘t possible e.g. if training early in the morning. Pure unsweetened fruit juice is a good example of a hypertonic drink but there are also commercial versions available.

Protein drinks

Generally considered the reserve of bodybuilders and weight trainers, protein drinks have changed a great deal over the last 20 years. Originally, protein drinks were made from dried eggs which were not very pleasant tasting or very easily digestible. Soya protein was also popular and later protein shakes based on milk where in vogue. More recently protein drinks derived from dairy whey have become popular and seem to be the best in terms of bioavailability and digestibility. Protein drinks are a convenient way of getting extra amino acids (the body’s building blocks) into the diet without having to spend all day cooking and eating meat. They offer portability and come in a variety of flavours from savoury to sweet to suit most people’s tastes. Not all products are created equal though and as whey proteins can be damaged by excessive heating it’s best to look for ones that have been cold processed. If you feel you need more protein in your diet (you should be aiming for around 1g per lb of bodyweight) a protein supplement may be useful to you but generally, real food is a better choice and remember that protein supplementation doesn’t automatically equal larger muscles!

Protein/carbohydrate drinks

Usually containing a 1:2 ratio of protein and carbohydrates, this type of sports drink can be thought of as a meal replacement making it ideal for athletes on the move. Training hard and often requires frequent feeding and it’s not always convenient to chow down on a normal meal! Often referred to as MRPs (meal replacement products) protein/carbohydrate drinks offer a portable and instant alternative to carrying large amounts of food with you wherever you go. Athletes who are underweight and find it difficult to eat enough food often find that they can consume additional calories easily by using MRPs but this is a double edged sword as those who are interested in losing a few pounds may end up consuming more calories that they need as their MRP may not fill them up very much although it contains plenty of calories.

Creatine drinks

Creatine is one of the few sports supplement products that has stood the test of time and been tested successfully numerous times. Users of creatine often report that they recover faster from workouts, feel stronger during training and competition and gain muscle mass faster than usual when using this product. Creatine drinks often include carbohydrates which enhance its absorption and can be very useful for anyone involved in sports that utilise the anaerobic energy pathways such as field sports. However, not everyone gets noticeable benefits from creatine supplementation but because of the potential benefits – both anecdotal and empirical – it’s worth trying at least once. To get the most from creatine supplementation, it’s important to follow the manufacturer’s instructions stay “on” for 6-8 weeks to give the product time to work. If after that period you notice no changes in performance then chances are that creatine is not for you.

So, 7 different sports drinks that may be of benefit to you which, with the exception of water, should be considered as “add ons” to a good healthy diet. No sports drink will ever be able to replace a healthy diet but may add to it and could possibly provide you with an edge in both training and competition.

The Paleolithic Diet is an approach to nutrition that is sometimes called the Caveman Diet, the Hunter Gatherer Diet or the Stone Age Diet and is based on the eating habits of humans over 10,000 years ago, prior to the beginning of the Neolithic or new Stone Age. First popularized by nutritionist and gastroenterologist Walter L. Voegtlin in his 1975 book “The Stone Age Diet”, a great number of other dietary experts have studied and written about what is often referred to as the Paleo Diet.

Background
Followers of the Paleolithic diet eat foods that were commonly available to our hunter gatherer ancestors. Modern—within the last 10,000 years—foods such as grains and grain products, sugar and dairy products are avoided and instead, followers eat meat, eggs, seasonal vegetables, fish, nuts, seeds, organ meats and seasonal fruits. The Paleolithic diet is not a raw food diet and food can be freely cooked but consumption of raw vegetables and fruit is encouraged. Proponents of the Paleo Diet recommend that, where possible, fruits and vegetables should be organic and meat should come from grass-fed free ranging animals.

Why go Paleo?
According to Paleo nutrition expert and author Mark Sisson, many of the diseases that affect modern society such as coronary heart disease, diabetes, obesity and food allergies e.g. gluten and lactose, can be attributed to the over consumption of Neolithic foods such as refined dairy and grain based products and sugar. These foods, in evolutionary terms, are recent additions to our diet which, says Sisson, we are not equipped to process. Eliminating these “modern” foods and returning to a diet more in keeping with our evolutionary history is the key to preventing these common medical conditions.

Benefits—Blood Glucose
One of the main benefits of the Paleolithic approach to nutrition is blood glucose control. When you eat carbohydrates, your blood glucose levels rise and your body produces insulin. Insulin transports the glucose into your cells and your blood glucose levels fall. The modern diet includes a lot of carbohydrate—as much as 60 percent and often in the form of sugar—so blood glucose levels rise and fall frequently. This results in an ideal environment for fat storage, peaks and troughs in energy throughout the day, hunger pangs and also an increased risk of developing diabetes and coronary heart disease. The Paleo diet is low in carbohydrate but high in protein and fat which helps keep blood glucose levels more stable than a refined carbohydrate based diet.

Benefits—Increased Nutrient Intake
The Paleo diet is based around natural whole foods that you could pick or hunt or scavenge yourself. This means that processed foods such as candy, mechanically reclaimed meats, high sugar foods, readymade TV dinners and food containing artificial ingredients are effectively eliminated from the diet. The food consumed in the Paleo diet is nutritionally dense and contain lots of vitamins, minerals and fiber which are very beneficial and contribute to overall health and well being.

Opposition
Those opposed to the Paleo approach to nutrition suggest that the diet is too restrictive—possibly dangerously so. The lack of dairy means that there may be a calcium deficiency and the reliance on meats means that the diet can be very high in fat although some Paleo experts suggest trying to minimize the consumption of saturated fats by choosing lean cuts of meat. Other critics believe that the diet is not balanced, too low in carbohydrates, that it is not sustainable for long periods and is expensive to follow.

Conclusion
The Paleo diet might not be for everyone–vegetarians are certainly unlikely to embrace the prospect of eating lots of animal produce–but in terms of eliminating “food like substances” and focusing on the consumption of real, natural food, eating like a caveman is a real step forwards compared to the “modern” diet filled with sugar, additives and chemicals.  Although often called a fad diet, the Paleo approach offers simplicity as, when selecting food to eat, all you have to ask yourself is “could I have caught or picked this my self”. If the answer is no–don’t eat it! From a personal point of view, I like the Paleo approach…it’s appeals to my manly hunter/gatherer instincts but could I live on it for ever and ever? Like anyone else interested in changing their eating habits, the only way to answer that question is to try it!

So what is fibre? Fibre is indigestible plant material e.g. cellulose and is sometimes described as a non-starch polysaccharide. This basically means it is a calorie free carbohydrate. Humans lack the necessary digestive enzymes or specially designed stomachs to break down fibre so it passes through our digestive tracts pretty much unchanged. Ironically, it is this “passing through unchanged” which gives fibre its healthful properties.

 

Fibre comes in 2 varieties – soluble and insoluble. Both varieties are very important to our health and it’s important we consume plenty of both. However, so you can dazzle your friends with your dietary knowledge. I’d like to explain the difference between the two types…

Healthy on the out side, healthy on the inside? A very large percentage of the population suffers from constipation. Constipation is commonly caused by dehydration and low levels of fibre in the diet. Whilst this might seem like a fairly benign condition, it is actually a very major health concern which, if left untreated, can lead to a condition called Diverticular Disease. Diverticular Disease is caused by a build of pressure in the large intestine due to straining to push faecal matter out of the body. Pockets or bulges called Diverticuli develop in the large intestine which encourages a build up of bacteria. We have a large amount of “good” bacteria in our intestines and this intestinal flora and fauna is vital to our health. It is constantly being renewed and has many functions including the production of vitamins Biotin, Riboflavin and vitamin K. However, the bacterium in the diverticuli is old, “bad” bacteria and its presence causes inflammation of the colon and may result in sections of the colon having to be surgically removed. Diverticular disease used to be the reserve of the older generation but due to the severe lack of fibre in the modern diet, it is becoming increasingly common in younger people too.

Intestinal sponges. Soluble fibre is natures’ G.I. (Gastrointestinal) tract sponge. Once eaten, soluble fibre passes though your intestines and colon forming a gel which soaks up numerous odds and ends and transports them into the outside world. Soluble fibre has the ability to soak up excess bile acid (caused by excess saturated fat in the diet), lowers “bad” cholesterol, helps regulate blood glucose levels by delaying gastric emptying (keeps food in your stomach longer) and reduces the absorption of a small amount of dietary fat.

Sources of soluble fibre include beans, oats, barley and the soft part of fruit and vegetables e.g. the flesh of apples, broccoli and prunes. By eating plenty of fruit and vegetables, it’s fairly easy to ensure your diet contains adequate soluble fibre.

Number twos and toothpaste tubes. If soluble fibre is a sponge, then insoluble fibre is natures’ scrubbing brush. Insoluble fibre does not dissolve in water and is sometimes referred to as “roughage” which describes its structure very well. When we eat insoluble fibre, it passes though the G.I. tract giving our intestines a good cleaning. Insoluble fibre also “bulks up” our faecal matter making it easier to push through our bodies and results in less straining which will dramatically reduce the likelihood of developing Diverticular Disease. Just imagine for a moment what it’s like trying to get the very last bit of toothpaste out of a nearly-empty tube….you squeeze it as hard as you can and still you might only get a small amount of paste out of the tube. Compare this to a full tube where we only need to use a small amount of pressure to push the toothpaste out…the empty tube is an analogy for a diet low in insoluble fibre and the full tube represents a diet high in soluble fibre. So, if you are straining and turning blue when having a poo, (!!!) you may well be deficient in vital insoluble fibre.

Insoluble fibre is found in the “woody” part of plants i.e. the husks of grains and the skins of fruit and vegetables. By seeking out whole grain foods as apposed to the more refined “white” versions, it’s pretty easy to get sufficient insoluble fibre.

And there’s more! Dietary fibre has a number of additional benefits. Fibre can be very useful in weight management and dieting. Remember fibre has NO calories. High fibre foods are naturally low in calories but are still satisfying to eat. Fibre makes as feel full up sooner and stay that way longer. Because of its bulk, fibre will cause greater distension (stretching) of the stomach. The hunger centre of the brain – the hypothalamus – receives messages from stretch receptors in the stomach when it’s full. The sooner this message reaches the brain, the sooner we will feel full and the sooner we will stop eating. Also, the presence of fibre makes food stay in our stomachs for longer which contributes to a feeling of fullness. And if that wasn’t enough, fibrous foods generally take longer to eat and require more chewing which also adds to an overall feeling of fullness.

Fibre also causes something called “Gastric Inhibition”. Gastric Inhibition is just a technical term to describe the slowing down of food leaving the stomach and entering the intestines where nutrient absorption occurs. By slowing Gastric Emptying (the time it takes for food to leave the stomach and enter the intestines) we are able to control blood glucose levels. By releasing glucose into the blood in a slow and controlled manner, we ensure a nice steady supply of energy to the brain which will help avoid very high or very low levels of blood glucose. Low levels of blood glucose are often associated with fatigue, hunger, sweet cravings and poor levels of concentration whilst persistently high levels of blood glucose have been attributed as the cause of obesity and diabetes. 

Make haste slowly. Now, before you go rushing out to buy as much fibre as you can lay your hands on a word of warning. The average Westerner consumes around 10 grams of fibre a day, compared to the recommended amount of 18 – 20 grams. To make the jump from 10 to 20 grams in a short period would be the nutritional equivalent of a non-exerciser waking up one morning and running a marathon! Needless to say, the resulting muscle soreness would pretty much cripple our budding runner. Likewise, with our diet, if we are to avoid intestinal discomfort, bloating, flatulence and possible permanent residence on the toilet (!!!) it is vital to increase our fibre intake gradually. Start by switching to whole grains, then maybe eating your fruit and vegetables with their skin on to finally adding extra fibre to your diet in the form of seeds and grain husks. Do this gradually to avoid the dietary equivalent of very sore muscles!

Summary. So fibre comes in two types – soluble and insoluble and they are both vital to intestinal health. Soluble fibre soaks stuff up and insoluble fibre makes waste elimination easier and less of an effort thus protecting the colon. Both types of fibre help control blood glucose levels and are calorie free so can aid in weight management. High fibre foods promote a feeling of long-lasting fullness and generally they take longer to eat. The easiest way to get adequate fibre in your diet is to eat plenty of whole foods such as fruit and vegetables with their skin still on and whole grains which have not been milled excessively. 

Patrick Dale

In part one of this pair of articles, we told you all about protein and carbohydrates. This article delves a little deeper into nutrition…

Fats

Probably the most contentious subject in nutrition, fats are often maligned and misunderstood. Fat is used as energy when we are exercising at low levels of intensity (i.e. aerobically) and is also vital to our health. Fats come in 4 varieties and this is where the problem with fat lies – some types of fat are, as previously mentioned, vital to our health whilst others are very detrimental. Labelling all fats as bad is a mistake!

Saturated fat is generally found in animal products, like all fats, contains 9 calories per gram so it’s very calorie dense. The body likes to use saturated fats for energy and energy storage. If you have fat around your stomach – that’s saturated fat! The main problem with saturated fat is that if consumed to excess it can make you gain weight and being overweight has many associated health risks. Being fat is actually more of a health risk than actual saturated fat consumption.

Unsaturated fats are always liquid at room temperature and come from vegetables and nuts. These fats are very healthy and are associated with improved cardiovascular and brain health. Unsaturated fats come in 2 forms – mono unsaturated (e.g. olive oil) and polyunsaturated (e.g. fish oil) and both have a variety of health benefits. Unsaturated fats are very reactive and don’t respond will to heat, light or air and especially in the case of polyunsaturated fats should not be exposed to high heats as this can damage them and make them less healthy.

Finally, trans fats are considered the “bad-boys” of the fat family and are best avoided altogether. Trans fats block healthy mono and poly unsaturated fats from doing their job and are thought to be the main cause of a variety of diseases such as CHD and hypertension. Trans fats occur in small amounts in nature but by far and away the greatest source of dietary trans fat is processed foods. When a mono or polyunsaturated oil is heated excessively or processed, trans fats are often the result. Foods like many margarines, pre-packaged meals, pies, takeaways and junk food often contain large amounts of trans fats and are best avoided.

 

 

 

 

 

 

 

 

 

Vitamins and minerals

The food we eat should provide us with more than just energy. Although they contain no energy themselves, vitamins and minerals are the spark plugs that cause the health giving chemical reactions in our bodies to occur. The general definition of a vitamin or mineral is “a substance that, if missing from the diet, may result in ill health.” Vitamins and minerals power virtually every reaction that occurs in our bodies…vitamin C keeps our immune system working properly, vitamin B helps with the breakdown of carbohydrate for energy, vitamin D is essential for bone health, as is the mineral calcium. Zinc keeps our hormonal system working properly, iodine helps regular thyroid levels and iron is needed to transport oxygen in the blood. Vitamins and minerals are best obtained by eating a wide variety of whole foods especially fruit and vegetables but, for hard training sports people, supplementing with a good quality vitamin and mineral complex may be a good idea.

Water

Without water, none of the chemical reactions necessary for life would be able to occur. Water is the massively important to our health and well being. We use water as a medium for moving substances around our bodies, lubricating our joints and digestive system, regulating our body temperature and flushing waste out of our bodies. On average, we need 2 litres of water (about 8 tall glasses) a day but if you are a regular exerciser, you may need more than double that amount. Dehydration can cause a major drop off in performance and is best avoided if possible. Thirst is a very late indicator of being dehydrated so is best avoided by drinking plenty and often.

So now you know a little more about the food groups. Try not to obsess over what you eat, after all eating should be one of life’s pleasures, but remember that food is fuel for your training and competitions so it’s worth eating as healthily as you can.

Training hard is only part of the battle when trying to get fit for sports. Like a formula 1 racing car, your body will run far better on good fuel. As the old adage goes “rubbish in equals rubbish out” so in this article we’ll briefly explore the major food groups and try to help you make healthy food choices to enhance and not hinder your training efforts…

Carbohydrates

Sometimes they’re in and sometimes they’re out but for sports people, carbohydrates are essential in fuelling the active lifestyle. At higher levels of exercise intensity i.e. hard training and competition, the body almost exclusively uses carbohydrates for energy. Carbohydrates contain 4 calories per gram and come in 2 main forms – simple and complex.

Simple carbohydrates are sometimes called sugars and include foods such as fruit and confectionary. As a general rule, simple carbohydrates are quickly digested and provide a quick source of energy making them ideal for providing a pick-me-up snack before training but less suitable as a sustaining meal.

Complex carbohydrates, sometimes called starches, include grains such as rice and wheat and products made from grains such as bread or pasta. Vegetables are also considered complex carbohydrates.

Both forms of carbohydrates can be unrefined or refined which refers to the amount of processing they have been though. Unrefined carbohydrates such as whole fruits, wholegrain bread, brown pasta and rice are generally considered to be healthier as they contain lots of fibre and tend to contain more vital vitamins and minerals. When it comes to carbohydrates, the more active you are, the more you should be consuming but, where possible, go for unrefined carbs as these tend to be better for you.

Fibre

Part of the carbohydrate family, fibre provides no energy (calories) but is vital for our digestive health. Fibre mops up and cleans out our digestive tract ensuring everything runs smoothly and that waste materials are removed efficiently from our bodies. The RDA for fibre is around 30 grams a day and is best obtained by eating whole grains, fruit and vegetables. Insufficient fibre in the diet can lead to constipation which can have a major impact on digestive heath.

Protein

Containing 4 calories per gram and required for the process of anabolism (building up tissues) protein is vital for any hard-training sportsman. Exercise causes the breakdown of muscle tissue which, during periods of recovery, must be repaired. This is the very essence of why we get fitter and stronger after training. Protein provides the building blocks for tissue repair – called amino acids – which the body requires to build our bodies back up after a hard workout. Protein can come from animal and non-animal sources (such as Soya and Quinoa) but animal sources such as meat, fish and eggs are generally thought as being the higher quality. Protein supplementation is very common for sports people as it’s not always convenient to chow down on a steak after a workout but it should be noted that extra protein consumption does not automatically turn into muscle tissue and if consumed to excess is just as likely to contribute to an energy surplus (resulting in an increase in body fat) as any other type of food.

In part two, we’ll examine fats, vitamins, minerals and water

“We don’t stop exercising because we get old; we get old because we stop exercising”

Aging is inevitable but there is no reason we have to age gracefully! I for one intend to be the oldest swinger in the gym and although my training routine has changed significantly over the years to reflect different goals, I still train hard and often – something I expect to continue for many years to come!

Exercise is often thought of as being the reserve of the younger generation but the reality is that “those young people” don’t need exercise half as much as the older generation. In our youths, our bodies naturally peak in terms of strength, fitness and body composition but, as we age, those characteristics decline quite rapidly and it’s then that exercise comes into its own for slowing the aging process and promoting a long and vital life.

 

 

The aging process is associated with a number of medical conditions that can be reduced or offset through regular exercise…

• Coronary Heart Disease
• Hypertension
• Diabetes type II
• Obesity
• Osteoarthritis
• Rheumatoid arthritis
• Osteoporosis
• Age related asthma
• Chronic Obstructive Pulmonary Disease

Regular exercisers are significantly less likely to suffer from the conditions listed above and those that do tend to have less severe symptoms.

In addition to medical conditions, as we age we naturally lose strength, aerobic fitness, flexibility and ultimately find it difficult to perform tasks of daily living, however, all is not lost because as little as 3 20 minute exercise sessions a week can all but put the brakes on the aging process and, in some cases, start turning back the clock.

Factors to consider regarding exercise for older adults

• Train for function rather than aesthetics. Choose exercises that are representative of everyday activities including appropriate variations of the squat, dead lift and overhead press which are movements we perform every day
• Select exercises which are sympathetic to your joints! If it hurts, chances are it’s not doing you any good. E.g. low impact cardio is a good choice (walking, cycling, rowing, swimming etc) if you have pain in your knees
• Ensure the risk of suffering a fall is minimal – especially for those who are at risk of osteoporosis
• Emphasise flexibility and mobility work to retain range of movement at major joints
• Take your time warming up – older joints are often stiffer and take longer to get moving
• Include resistance training to minimise muscle/strength loss and maximise bone mass
• Consider your medical history and adjust exercise routine accordingly – bear in mind some medications can affect your ability to perform exercise. If in doubt seek professional advice as to the suitability of exercises in relation to your medical conditions/medication
• Don’t worry if some days seem harder than others – it’s okay to have an easy day or even take a break from exercise if you aren’t feeling 100%. A day off today may mean a better workout tomorrow!

Making the time to exercise, or continuing with your current exercise routine will pay huge dividends in the long run…we’re living longer than ever because of medical interventions so let’s make sure we live better too!