The Shocking Truth Behind Common Nutritional Ergogenic Aids

The two key factors important to athletic success is genetic endowment and state of training. Elite athletes are always searching for that competitive edge, because at certain levels of competition the opponents usually have similar genetic athletic abilities and similar levels of training. Two leading factors to better athletic  performance is improved diet and ergogenic aids. Ergogenic aids are considered performance enhancing substances. Different ergogenic aids include mechanical, psychological  physiological, pharmacological and nutritional.  We will be discussing nutritional aids, which are designed to increase physical power, mental strength or mechanical edge. Most nutritional aids are legal with the exception of androstenedione and ephedra. Do nutritional aids actually work to enhance our athletic performance? If so, which ones?? You may be shocked with the answer to this-

1) Medium Chain Triglyceride:

The Theory: The theory with Medium Chain Triglycerides (MCT) is that since the fat can be rapidly absorbed into the blood, and it can enter the mitochondria without the use of carnitine, then it can be used for energy faster. Other theories suggest it can be oxidized as fast as glucose (from the diet) to energy.

The Research: Numerous studies show that MCT supplementation does not enhance endurance performance or alter exercise metabolism in trained athletes. Overall it is ineffective for improving exercise performance. However, further research should focus on the health benefits of rather than ergogenic benefits.

2) Carnatine:

The Theory: Carnatine supplementation will help increase an enzyme that transports long chain fatty acids into the mitochondria of the cell, therefor increasing the use of fat for energy. It is also said that since it increases the use of fat for energy that it will spare glycogen from being used. It also is suggested to increase blood flow, and to reduce lactic acid production during exercise since glycogen is being spared.

The Facts: Supplementation will increase blood levels, but most will be excreted by the kidneys. If muscle carnation levels are elevated, then there may be some beneficial effects to exercise performance.  The problem is finding a practical means by wich the typical athlete may increase muscle carnation content. It has no effect on enhancing performance, increasing VO2 Max or aerobic performance in healthy people. Additional research is needed, because the negative effects have not been studied.

3) Caffeine:

The Theory: Claims it can increase energy, increase fat loss and increase endurance. Caffeine acts as a stimulant so it can decrease the perception of fatigue, increase the force of muscle contraction and spare muscle glycogen.

The Research:  Ingestion of 3-13 mg of caffeine/kg can improve endurance performance by 20-50% in elite and recreationally trained athletes who run or cycle at 80-90% of VO₂Max. Caffeine dosages of 3-6 mg/kg an hour before exercise may produce an ergogenic effect. Higher doses of 9-13 of caffeine mg/kg may also improve performance.

4) Protein Powder:

The Theory: In theory, protein increases nitrogen retention, thus promoting a positive nitrogen balance. Supplementation with protein powder claims to increase muscular gains.

The Research: Muscular gains will not happen if there is no resistance training. Also, more protein doesn’t mean more muscle. If too much protein is taken in through the diet it can be converted to fat. If you are an endurance athlete, or involved with heavy weight training 1.2-1.7 grams per kg of bodyweight is sufficient. Protein supplementation should not be added on top of high protein diet, it should be incorporated together with the diet. In short, the athlete should consume sufficient calories and protein and engage in a resistance training program to gain muscle mass. I use Sunwarrior protein powder in line with my diet to get the right amount of protein for the day….sometimes there is just too much food to eat and a supplement is helpful.

5) Arginine and Citrulline

The Theory: Arginine is an amino acid which is the precursor for nitric oxide (NO), a vasodilator. Citrulline is also an amino acid which can generate large amounts of arginine. It is thought that the arginine will enhance blood flow and oxygen to muscles.

The Research: Research does not support an ergogenic effect with healthy individuals, and arginine may be ergolytic. This means that in some studies it shows that athletes were actually slower than the placebo groups. 

6) Branch Chain Amino Acids (BCAA)

The Theory: Leucine, isoleucine, and valine are three major amino acids in muscle tissue. it is suggested that supplementation can decrease the rate of muscle tissue degradation. Also suggests that supplementation can prevent adverse changes in brain neurotransmitter function, no serotonin is made, which will prevent fatigue. 

The Research: BCAA supplementation not necessary if carbohydrate is available. Carbohydrate is the best fuel for endurance athletes which will prevent muscle breakdown. BCAA supplementation may be an effective protocol for athletes in weight-control sports who are on a diet, since these athletes may be low in carbohydrates and overall calories. 

7) Glutamine

The Theory: Glutamine is an amino acid that is found in the muscle in high concentrations. May promote muscle growth. May stimulate glycogen synthesis. It is the major fuel for key cells in the immune system, so in theory it could prevent illness and infections associated with overtraining.

The Research: Recent studies and reviews indicate that glutamine supplementation will increase plasma glutamine levels but will not increase muscle mass or strength, provide any advantage over adequate carbohydrate on muscle glycogen levels, prevent the effects of overtraining, or decrease the frequency of respiratory infections.

8) Glycine

The Theory: Glycine is an amino acid that is used to make creatine in the body. 

The Research: Contemporary research reveals no ergogenic effect of glycine supplementation. However, although glycine supplementation has not been shown to be ergogenic, direct supplementation with creatine has been shown to induce favorable effects.

9) Glucosamine and Chondroitin

The Theory: Glucosamine is an amino sugar made in the body and can be derived from shellfish; chondroitin can be made from cattle cartilage. Glucosamine helps form the structural basis of cartilage (proteoglycans), and chondroitin helps provide resiliency. It may help prevent joint pain associated with exercise training.

The Research: Limited research with highly trained individuals; most are with older, arthritic individuals. A substantial number of studies and reviews indicate supplementation reduced joint pain and improved mobility.

10) Creatine

The Theory: Creatine is a non-essential organic acid that is made by the liver and kidney. It is made from the amino acids arginine, glycine and methionine and is stored in the muscle. Theory suggests that supplementation may increase muscle levels of PCr, increase performance in very high intensity exercise, enhance performance in prolonged endurance events which incorporate short sprints and may enhance interval training.

The Research: In general, research findings also indicate that creatine supplementation may enhance performance in very high-intensity exercise tasks, such as the 100-meter sprint in track and sprint cycling, weight lifting, soccer…mostly tasks where  ATP-PCr energy system dominates. The recommended protocol for intake is as follows: 

Loading phase

Fast protocol: 20-30 grams/day for 5-7 days

Slow protocol: 3 grams/day for 30 days

Maintenance phase

2-5 grams/day

Consuming powdered creatine with a sugar solution, such as a sports drink or fruit juice, has been shown to increase the rate at which muscles absorb the creatine.

Summary: 

Are you SHOCKED at how many supplements DO NOT work?? Moral of the story is, DO YOUR RESEARCH!!  Don’t take something because your friend is taking it, or because you heard it could help your performance. You could be hurting your body by taking a supplement, or you might even just be wasting your money! A Registered Dietitian educated in sports nutrition will be your best resource when it comes to sports supplements. What we find that does work right now is: caffeine, protein powder when combined with diet (not going over protein needs) and combined with resistance training, and creatine supplementation can enhance certain performances. It is quite possible as more research is done on certain supplements that they might be proved to be effective, but right now it is shown that most are not. Remember though, that a healthy diet full of water, fruits, vegetables, whole grains, legumes, nuts and seeds will be your best nutritional ergogenic aid!!

-Colleen Poling, RD, LD 

Type II Diabetes: Are You At Risk?

           Most people know of someone who has type II diabetes.  It’s becoming more common in today’s society than it ever before.  Type II is usually called adult-onset diabetes because it tends to appear later on in life; however, it is beginning to affect children at earlier ages each year.  Type II is caused by high levels of glucose (sugar) in the blood due to insulin resistance.  Insulin acts like a key to our cells. Those with type II diabetes have trouble using the insulin as a key to open the cells to let the sugar in. Health complications can arrise in combination with type II diabetes such as heart disease, stroke, blindness, kidney disease, nerve problems, and amputation.  Are you at risk?

1. Cholesterol

            Cholesterol is a type of lipid/fat that is transported in the blood.  There is the good cholesterol, also known as high density lipoproteins (HDL), and the low density lipoproteins (LDL) mostly referred to as the “bad” cholesterol.  When the “bad” cholesterol is at high levels then this can indicate signs of heart disease.  The unhealthy levels can increase your risk for type 2 diabetes and heart disease.  It may be beneficial to get your cholesterol checked by your primary doctor.

2. Gestational Diabetes

Women who have had gestational diabetes are at higher risk of getting gestational diabetes in future pregnancies.  Those who have had gestational diabetes will have a higher chance of developing type 2 diabetes later on in life.

3. High Blood Sugar

        If blood glucose (sugar) is constantly higher than normal then you are at risk for type 2 diabetes.  Regulating your blood sugar before developing diabetes can help you prevent it in the future.  One way to do that is by eating smaller meals 6 times a day.  Also, limiting your added refined sugars can lower blood sugar. Be sure to eat whole grains and foods high in fiber. Talk with your doctor to learn ways to check your blood sugar levels.

4. Overweight

Being overweight can lead to type 2 diabetes, heart disease, high blood pressure, unhealthy cholesterol levels, and a high blood sugar.  Keeping a healthy weight will help you prevent these from occurring.  Maintaining a healthy weight can be done by making a few adjustments in the diet.  A dietitian will be able to help you plan your meals and guide you to a healthier lifestyle.

 5. Age, Gender, Race & History

These things you can’t change, but being aware of them can benefit you.  The older you become, the higher your risk is for developing type 2 diabetes and other health complications.  If you are African American, Mexican American, American Indians, Native Hawaiians, Pacific Islanders, and Asian Americans, you have an increase risk.  Men are more likely than women to develop heart disease.  If diabetes shows in your family history you are more at risk for developing diabetes.

6. Eating Habits

Consuming more saturated fats and trans fats has been linked to heart disease.  Eating more fruits and vegetables can decrease your risk not only for diabetes, but heart disease and cancer as well.  What you eat is not the only thing that is important!  Portion sizing and eating more, but smaller meals a day can also help your health.

7. Physical Activity

Keeping active can help regulate the blood glucose, blood pressure, and cholesterol.  Managing those three things will lower your risk for type 2 diabetes.  This doesn’t mean that you have to spend hours at the gym, just means to start at getting 30 minutes in a day and work up to 60 minutes.

8. Smoking

Smoking not only can cause cancer, but it can cause a heart attack or stroke as well.  It can cause an increase in your “bad” cholesterol, which can lead to heart disease and type 2 if it is at unhealthy levels.

          Dietitians are the best source to go to whether it’s to get you back on track or help you through the prevention process.  Take that step forward to a healthier you, because you deserve it!

Written by Allison Mack- @thenutriadvisor  Kent State Dietetic Student

5 Tips for Gaining Weight+Building Muscle

My big triathlon race of the year is IRONMAN 70.3 Boulder August 4th 2013. I have completed countless sprint triathlons, olympic triathlons, and my first half ironman last year in 2012. As a triathlete is it important to be be fast, but also strong. My training in the past has been focused only around running, biking and swimming. This is important as a triathlete, but it is also vital to do strength training too. When I was running and biking my body was not being supported very well, because I did very little strength training. My back got really beat up after each ride, simply because my back muscles had a hard time supporting me during the long 40+ mile rides. 

This year I made it a goal to join a strength training gym/program. I joined a gym in Hudson, Ohio (also Bath, Ohio location) calledSculpt Fitness Training. The trainers there really know their stuff. No weekend certified trainers here! College educated strength and conditioning coaches is what you will get! (P.S . This should go for your nutrition as well. Look for college educated nutrition professionals with completed residency/internship+ board certified exam for nutrition advice…Registered Dietitians!). This is so important to have a trainer that is well educated. This reduces chances for injury. Sculpt’s style is a mix of old school and new school training. Kettle bells, bars (olympic lifting style), sandbags, dumbbells, tires, sleds, rings, ropes, resistance bands, rage cages, medicine balls, slam balls, plyo boxes, jump ropes and more! The perfect fit for me.

With the weight training, it is inevitable that I would have to gain weight in order to get stronger. I thought this would be quite the challenge, simply because it is in my genes to be lean, and I have been thin my whole life. Also because I do a bunch of cardio throughout the week including running biking and swimming. The other challenge of gaining weight would be because I only eat plant based food. Plant based food is very high in fiber, nutrients and complex carbs. These all fill you up very fast! But it CAN be done! There are many, many successful vegan bodybuilders out there. Do you know Patrick Baboumain?? So I had to switch up my diet a little to put some weight on!  I normally eat about 2500 calories per day to maintain my weight (including strenuous exercise 6+ days per week), but I am adding 250 calories per day to gain about 1/2 pound per week. 

This is what day might look like for me (with carbs approx. 55-60%, protein 15-20% and fat about 25-30% of total calories)

Breakfast: Daily Morning Juice: beets, celery, apple, carrots, cucumber, kale, spirulina powder

Colleen’s Get Ripped Smoothie: Peanut butter, bananas, maca powder, almond milk, ground flax seed, Chocolate Sunwarrior Protein Powder (600+ calories here!)

Snack: Natural almond butter and natural jelly sandwich on whole grain ezekiel bread 

Lunch: Quinoa or rice bowl: quinoa, black beans/chickpeas, onions, tomatoes, salsa, corn, green peppers, red peppers, avocado

Snack: Larabar with banana

Post Workout: chocolate hemp milk or almond milk with Sunwarroir protein powder

Dinner: kale salad with avocado dressing, Sautéed veggie mix with grilled tempeh, potatoes, bok choy, green beans, zucchini  brussel sprouts, carrots

Snack: apple, mango or banana with peanut butter

 

Now, Here is what you were waiting for: 5 Tips for gaining weight+building muscle, vegan style:

1. Sign up for a strength training program that will rock your socks off! 

2. Up your calories about 250-500 calories per day to gain one half to one pound per week. 

3. Increase protein to about 1.2-1.5 grams per 1 kilogram of body weight. Meat is not needed to gain muscle mass, it can be done with plants (nuts, seeds, soy, whole grains)! Also check out Sunwarrior Protein Powder. 

4. Eat 6-8 times a day.

5. Stay positive!!!!! This will keep you going back to the gym, and keep you eating all that food!

So far I have gained about 5 pounds, in 10 weeks, which is right on target. I am steadily increasing my weight load during workouts each week…I am getting stronger! I have some more weight to gain and more muscle to build, but I know by the time August comes around….Colorado better watch out!!

Colleen Poling, RD, LD

How Safe Is Your Health from the Flu?

     It’s that time of year again!  Many are aware that a flu shot can prevent our chances of getting sick.  According to The Center of Disease Control and Prevention (CDC), 55 percent of Americans do not get the shot.  The flu shot is not 100 percent effective, so you may still get sick.  It wouldn’t be a bad idea to get the vaccination in order to be safe rather than sorry.  Whether you got the vaccination or not, boosting your immune system with different foods can prevent the flu from hitting you.

            Having a diet consisting of a variety of fruits and vegetables is most important. They are high in antioxidants.which plays a key role to keeping your immune system healthy.  Vitamins A, C, E, selenium, zinc, and beta-carotene are all powerful antioxidants.  Not sure how to tell what food has what antioxidant?  Vitamin C can be found in kiwis, oranges, and bell peppers.  Fruits and vegetables that are orange in color will contain beta-carotene.  Not only do you have to choose from fruit and vegetables, but you can eat some nuts.  Almonds contain Vitamin E, which will factor into improving your immunity.  One brazil nut contains all the selenium you need in one day. Next time you are grocery shopping, some stores provide a list above the product because it will inform you of the nutrients the food contains.  

Another important factor is omega-3 fatty acids in improving your immunity.    Incorporating kale, a dark green leafy vegetable, into a salad or on a sandwich will also do. Try sprinkling ground flax seed in your oatmeal or chia seeds in your smoothie to get in more omega-3s.  Probiotics are essential to adding healthy bacteria to the intestinal tract.  You can find probiotics in food such as soy yogurt or fermented food such as sauerkraut   A healthy gastrointestinal tract aids in your immunity response.  . 

Getting a variety of minerals and vitamins is not the only way to enhance the immune system.  Being sure that you get a sufficient amount of sleep and that you are exercising regularly.  Keeping yourself hydrated is especially important not just when you are exercising, but throughout the day as well.  An idea would be to make a smoothie. You can either take with you on the go, or have it post workout.  This way you will not only be hydrating yourself, but will be getting vitamins and minerals from the fruits and vegetables the smoothie contains.

There are many different ways to prevent the flu by increasing your immune system via a natural way.  Including eating a healthy diet rich in nutrients, we have to also remember the basics.  These basics are what our parents reiterated to us over and over again in order to stop the spread of germs.  Things such as making sure you wash your hands frequently and thoroughly, covering your nose and mouth, and to limit touching of your face.  If we keep these things in mind and make these changes in our diet, the flu will have a difficult time bringing us down.    

Written by Allison Mack, Kent State Dietetic Student

Easy Ways to Eat More Fruits and Veggies

Many of us don’t like the taste of fruits and vegetables.  Though we know they are an important part of our diet, we sometimes force ourselves to eat them.  You may be someone who does enjoy them, but just simply does not eat them enough.  Do I have a solution for you!  There are many different ways to incorporate fruits and vegetables in your day while enjoying them.

For breakfast, try putting some fruit such as bananas, strawberries, or blueberries in oatmeal, granola, or cereal.  What’s nice about the oatmeal is not only will it be filled with fruit, but it will be a filling breakfast, as well.  If you are a planner, then whip some multi-grain muffin batter up and add some fresh fruit to give you that hearty breakfast the next morning. Use a banana instead of oil or an egg. Now that we have breakfast covered, what should you eat for lunch?

One quick idea is a dark leafy green salad with carrots, cucumbers, onions, and tomatoes in it, all tossed in an oil free dressing.  Salads aren’t just for vegetables.  Fruits as well can be put into salads, such as mandarin oranges or even strawberries.  Not big on salads?  That’s okay!  Vegetables are easy to incorporate in sandwiches.  Instead of using iceberg lettuce, switch to romaine or even spinach.  Dark leafy greens have more nutrients than iceberg lettuce.  Always keep in mind, the darker the better.  Avocado and tomatoes are also great additions to a sandwich.  With the avocado you may not need the dressing or condiments on your sandwich, which can be fattening.

As for dinnertime, you can also use the lunch time suggestions previously mentioned.  Other ideas are to make a stir-fry that is packed with fresh veggies.  When stir-frying, try to limit your addition of salt and use fresh herbs.  Another great idea for dinner is to grill fruit and vegetables on kabobs.

Having a sweet tooth can cause us to consume more sugars than we should.  So why not satisfy that sweet tooth of yours, but in a healthier way.  Ways you can do so is by putting fruit in crepes, breads, cookies, or sorbet.  Vegetables can also be made into breads such as zucchini or pumpkin.  As for beverages either as a snack or to accompany a meal, smoothies can be made with tons of fruits and vegetables.  For some smoothie recipes, visit http://www.somesojourns.com/2012/03/26/50-smoothie-ideas-to-start-the-day/.

Sometimes hunger strikes us between meals.  Packing a bag of vegetable chips, granola or trail mix with fruit, and vegetable sticks with hummus are all options to hold your stomach over.  Many of us prefer the quick salty fattening foods, but there are plenty of foods that can be quick and healthy for us as well.  Now that you have the information at your fingertips you can start taking the steps to eating more fruits and vegetables.  If you would like more information or recipes please visit http://www.choosemyplate.gov/healthy-eating-tips.html.

Written By Allison Mack, Kent State University Dietetic Student

3 Tips For Eating More Vegetables

Plants are the best sources of antioxidants, vitamins, and minerals on the planet. They give our bodies the nutrients it needs to properly regulate bodily functions that help fight off diseases. Eating a diverse group of fruits and vegetables every day is a sure way to supply our bodies with the nutrients it needs to keep us healthy. Eating an orange, apple, and kiwi in a meal is better than eating three bananas. The USDA recommends that everyone eat at least five servings of vegetables and four servings of fruit a day. (But you can eat more!) Maintaining a balance in our diets is important when it comes to eating a diverse group of foods. Most people would probably prefer to eat anything rather than a vegetable on any day. Eating enough vegetables can serve as a challenge for many people. Here are a few tips that can help you make sure that you eat enough vegetables in your diet every day.

1) Start your day off with some greens

A healthy day starts off with a healthy breakfast.  Breakfast is arguably the most important meal of the day because your body just woke up from a 7-10 hour slumber of not eating or drinking anything. Eating a meal after you wake up refuels your body and keeps your metabolism in check. Some people claim they don’t eat in the morning because they don’t have time or they don’t believe in the magic of breakfast. There really is no excuse to not eat something for breakfast.  If you’re running late one morning you should at least have a banana or an orange to take with you on the road. For those of you that eat meals at home in the mornings try and add some veggies to whatever you’re eating. Having vegetables for breakfast gives your body a plethora of nutrients early in the day and it makes everything else you eat later taste much better. Add 1 cup of lettuce to smoothies or cook a stir fry with a mix of vegetables in a pan. You could also eat a green salad with some cut up pieces of fruit as a topping for breakfast.

2) Make vegetables the main course of your meal

If you really like eating vegetables for breakfast then you don’t have to stop there; you can continue eating them for the rest of the day. For a meal you can easily make a veggie soup, chili, salad and stir-fry or you can just cut up raw veggies like carrots, celery, peppers, etc. and eat them like finger food. The key is to eat enough and eat different kinds. You need to kind of need to know how to cook if you want to enjoy eating vegetables. There really isn’t a way around eating “tasty” vegetables unless you or someone can make them “tasty” by cooking them or dressing them up. The beautiful thing about cooking with vegetables is that they are versatile ingredients and recipes can usually switch or substitute vegetables. It might take some mental toughness to eat vegetables, especially raw, but you’ll be doing yourself and your body a big favor.

3) Eat a variety of vegetables

It’s already been mentioned but it’s an important part of a balanced diet. At a meal you could try and aim to eat at least 2 different kinds of vegetables. Then for the next meal you can eat at least 2 more different kinds of vegetables and etc. Eating one of any kind of vegetable every day is alright, but you’ll be better off if you eat different vegetables every day and at every meal. You might like eating bok choy for dinner every day but you should eat something different the next day. Eating a variety of fruits and vegetables gives your body a variety of nutrients, and you will have a lesser chance of becoming deficient in any one nutrient.

Written by: Josh Reid, Kent State Dietetic Student

How to make SMART New Year’s Resolutions!

Check out the blog post I wrote on Mitzi Dulan’s blog in 2010!!

http://nutritionexpert.com/blog/2010/12/how-to-make-a-smart-new-years-resolution/