Cortisol and how we can benefit from controlling it
Posted on May 20th, 2011
Cortisol is the major catabolic steroid produced by the adrenal gland. A certain amount is useful, our body produces naturally high amounts first thing in the morning to help us ‘rise and shine’, and it helps draw energy from our stores in times of stress, known as the ‘fight or flight’ response. Too much of this stress, and the elevated cortisol levels can have negative effects on our body. Here I explain why this is the case, and how we can control our levels to best achieve our fitness goals.
Overtraining
As most of us have experienced, exercise relieves stress. It allows us to let out some of that frustration, and releases those ‘happy hormones’ the endorphins, and an overall fitter body tends to be less stressed most of the time. However, over-training and lack of recovery can cause more stress on the body, therefore raising cortisol levels, often remaining high. Over-training comes from not allowing the body to adequately recover from training sessions, and this includes sleep deprivation. Lack of recovery also results from poorly managed training sessions, where workouts are placed too close together, and muscles are worked too much when they should be recovering. Training a body part once per week is adequate, as long as the workouts are placed so this body part is not targeted again too soon. For example, if shoulders have been trained, it is best not to train chest or back adjacent to this, as shoulders are used in those workouts also.
The body’s natural response to the elevated cortisol levels in a stressful situation is to produce energy quickly, and the fastest way to achieve this is through using muscle protein, using a process called gluconeogenesis. Producing glucose from muscle can occur at a very fast rate, and a massive amount is released into the blood for the body to use as instant energy. For those who have chronically high cortisol, this constant surge of glucose into the blood will not always be used up and the alternative is… being stored as bodyfat.
Low blood sugar levels
This does put the body under stress, as it is deviating from the state of homeostasis (where the body is in a normal biochemical and physical state). The body prefers blood sugar levels to be on a more even plane, and cortisol is used to spike it up if levels get too low. Lack of protein is often cause for low blood sugar, as protein is used to control release of sugars for energy. The statement ‘protein keeps you fuller for longer’ is very true.
Caffeine
Caffeine gives the adrenal glands a jolt and produces cortisol, which gives us the alert and well-known ‘wired’ feeling. Repeated use eventually results in adrenal fatigue, when the adrenals are worn out from the constant stimulation. One decent coffee, giving approximately 200mg of caffeine, can increase the blood cortisol levels by up to 30%, which can remain for around 18 hours. All from one coffee! The same effect is caused by overuse of fat burners. Those that drink coffee and/or use fat burners end up relying on caffeine to feel energised, and end up with a poorly managed cortisol situation. The body’s natural cycle of cortisol production follows a circadian rhythm, which is a daily cycle, where levels are highest first thing in the morning, and decrease during the day. Those who produce too much cortisol eg. Using caffeine, end up with low cortisol in the morning, and tend to reach for a coffee to spike the levels up, which creates an unnatural rhythm, hard to manage.
To manage cortisol, the best ways are to ensure plenty of sleep to recover physically and mentally after each day. Limit your caffeine intake and give those adrenals a rest, to allow them to react and operate fully when you need them to. Maintain a regular intake of lean protein sources, to keep your blood sugars steady. If you want to have more control over your body and its condition, have a closer look at managing and controlling your cortisol levels.
Tags: cortisol, Overtraining, recovery
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Why “detox diets” are unhealthy – using example Lemon Detox!
Posted on April 6th, 2011
Thousands of people are using the Lemon Detox diet to lose weight, detoxify their bodies, and feel more cleansed and healthy. Is it really what it’s cracked up to be? Here I will review this diet and why I believe this program does your body more harm than good.
The Drink
The Lemon Detox drink itself is made up of Madal Bal Natural Tree Syrup™, freshly squeezed lemon juice, cayenne pepper and pure water.
The Syrup is the main ingredient of the drink, and is composed of carbohydrates to give the body energy.
There are many versions of this detox program, suited to people’s needs and other commitments, which vary according to the amount of the drink consumed each day, also the amount of solid food consumed each day. The standard plan consists of consuming the Lemon Detox drink for 5-7 days, without consuming any solid food. This is based on the theory that over time our body accumulates toxins such as additives, chemicals and other impurities from our foods, and eliminating them during the detox period allows the body to fully cleanse them from the body. There is also a morning sea salt drink, and a mild evening laxative tea. These are to help the body with bowel movements due to the lack of solid food.
Yes, on this program you will lose weight and detoxify the body, to an extent, especially since lemons are a key ingredient, and they do have cleansing effects. The drink does have these properties and the large quantity of water consumed will assist in the cleansing process.
Firstly, the idea that a detox can be performed as an acute, short term process is unhealthy. Our body has organs and processes within it to detoxify itself naturally eg the liver. In fact, doing an intensive short term detox is likely to put more stress on the body anyway, especially with this type of detox. Here’s why. Voluntarily going without solid food for any length of time isn’t healthy. This program can also be considered a starvation diet, as you are consuming nothing but this Lemon Detox drink for a week, with no solid food, which is far below recommended calorie intake, and will have an effect on the metabolism. Low calorie intake causes the body to shut down functions as it goes into survival mode, breaking down muscle for energy storing fat as a reserve. As described above, the Lemon Detox drink does have a carbohydrate portion, but there are no proteins or fats in this mix. The body requires these to repair and maintain tissues. The high acidity of lemons also can increase the acidity in the body, which in turn is damaging to tissues.
The body needs consistency. Erratic changes in diet only put stress on the digestive system, especially when the food is reintroduced in this case. A healthy belief is that if you eat a clean diet all of the time (leaving 1-2 meals a week “off plan”), made up of natural, unprocessed foods, with plenty of variety and little to no artificial additives, your body will be stronger and healthier as a whole, and can more easily take on the task of eliminating any toxins it may take in through those 1-2 other meals. Ensure you drink plenty of water, and the diet has a high variety of fruits and vegetables, to get the necessary vitamins, minerals and antioxidants it requires, and there will be no need to take drastic and unnecessary measures to cleanse the system and feel better. In saying that, supplementation can be used to help the detoxifying process, such as products with milk thistle, a liver tonic, but this should always be used in conjunction with a full diet, you shouldn’t have to skip or substitute meals in order to detoxify. If there has been a build up of toxins in your body over time, the best way to clear these is by starting to follow a cleaner diet as described, and allow the changes to occur naturally. You will feel much better for it this way!
Tags: detox, diets, healthy, lemon detox
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What kind of eater are you? – Control your food, don’t let your food control you.
Posted on April 1st, 2011
This sounds like some kind of personality test. It’s not. I don’t believe in categorising people and putting them in a box. This blog is more about recognising traits in yourself that determine your dietary habits, and how you can manipulate and utilise these to best achieve your goals.
Most of us have goals in life. Of those that have goals, most put a plan into place to achieve them. Of them, most will achieve that goal based on commitment and other factors. In order to achieve health and fitness related goals, diet is a major factor, and not enough realise the importance of diet in the whole picture. Food is the fuel for life, and for fitness. Food fuels our daily activities, and how we get that food and what that food is, is determined largely by our individual preferences. This comes down to what drives us to eat, and I’m not talking about hunger.
There are different types of eating patterns, and we can all display some of each. Aside from the ‘healthy’ approach to eating, which is choosing the right foods at the right times, there are several different attitudes towards eating. For some, emotions surround eating habits, whether they are positive or negative, for example eating when feeling low or upset, or also to celebrate good news. Some can show restrictive eating, where the person tends to hold back a lot when it comes to food, not normally having treats or indulging themselves, however if they waver, is made its normally quite significant. This is similar to those who eat for necessity, which can sometimes be seen as good, but there still isn’t enough thought into what is eaten, they tend to eat only when necessary, and what is convenient at the time, regardless of preference or requirement.
These traits determine our eating habits. If we want to achieve a health and fitness goal, we need to be aware of what traits we show, and how they can either help or hinder us. Being honest with ourselves is so important, to recognise where we may be going wrong, and admit it. We need to recognise what we eat when, and what drove us to eat that way. Did we reach for those TimTams because we had a long, stressful day at work and ‘needed that sugar for some energy’? Did we have a coffee and a muffin for morning tea because it is quick, easy and convenient? Or did we eat that nutritious meal of grilled chicken, rice and veges after our workout because we know it is quality food that will help us recover, and know we can make it taste great? It is the overall attitude towards food and eating that makes a difference. How often do we eat foods that are not so good for us? In order to achieve these goals, thought must be put into what we eat. It isn’t just food, its nutrition for your body. And this can be yummy too, when managed right.
So ask yourselves where you might sit amongst this set of traits, which of them you display, and how you might be able to make some changes, or feel proud of how you do manage your diet and lifestyle, and continue to do so. If you take your fitness and training seriously, take your diet seriously too.
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Co-enzyme Q10 – what is it and why do we need it?
Posted on March 25th, 2011
Co-enzyme Q10 or CoQ10 is one of the most important compounds in our body, playing many different roles, and here I will outline what it is and why we need it.
What is CoQ10? It is an antioxidant that occurs naturally in the body, and is found in areas of high activity such as working muscle. Its concentration is highest in the mitochondria, the body cell’s site for energy production. As a by-product of metabolism, our body produces free radicals, which if not dealt with will attack the body’s tissues, breaking them down, hindering our ability to heal and recover, and causing premature aging. In order to ‘clean up’ the free radicals, our body uses antioxidants. We must continue to replenish them through our diet and often supplementation. CoQ10 is found naturally in most quality protein foods such as beef, chicken, fish and eggs. Smaller amounts are also in spinach, broccoli, grains and nuts. Supplementation is highly recommended for those needing to replenish larger amounts, such as athletes. The availability and activity of antioxidants in the body declines with age and strenuous activity. Some prescription drugs also decrease the level and activity of CoQ10 in the body, so check with your doctor if this may be the case. Typical medications which may affect it are warfarin and medications associated with lowering cholesterol and controlling diabetes. .
CoQ10 is also involved in the regulation of the body’s genes for energy production, the integrity of cell membranes, and also muscle contraction. It is a nutrient which the body simply cannot go without.
So why is it important for athletes to optimise their levels of this wonder nutrient? As I mentioned, it is found in areas of hard-working muscle. This is skeletal muscle (that visual muscle we train) and also the heart, which is put under stress every time we train also. Every workout puts the body under stress, also boosting the metabolism. Higher metabolism means more free radicals being produced, and the potential for more tissue damage. A higher metabolism also means that the antioxidants in the system work faster, and are depleted faster, especially in these areas of high activity. Repair and growth of muscle tissue not only requires protein and carbohydrates, but the micronutrients (vitamins and minerals) also. They may be ‘smaller’ but definitely not less important.
Due to the significant role in energy production, CoQ10 does increase energy levels. This might seem obvious, but I’m referring to wakefulness. Ideally, supplemented CoQ10 should be consumed before and after training. Those who train in the evening for example may find post-workout CoQ10 keeps them awake at night. Taking it in the morning with breakfast will still give recovery.
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How to best utilise your fuel sources – fats and carbohydrates – for fat loss.
Posted on March 17th, 2011
If I want to lose weight, one of the best ways is to go for a big run first thing in the morning on an empty stomach, right? Wrong. Yes you will lose weight. Whether this weight is actually from body fat is another issue. To achieve a toned physique, we still need muscle to give fullness and shape, while removing the body fat from on top. Here I will explain how to best train your body to actually burn fat stores, rather than muscle. This comes down to an awareness of types of training, and fuel sources in your diet.
In any situation, your body will always choose the most efficient route to its goal. This applies to energy sources for exercise also. There are two main energy systems in the body, anaerobic and aerobic. There are chemical differences in how the two operate, but the main idea is as follows. Anaerobic exercise involves fast twitching muscles, and a readily available energy source, which is primarily glucose, coming from sugars in your blood, and also glycogen in your muscles. This is the most efficient method for your body at this time. Due to the limited supply of carbohydrates in the body, this form of exercise is typically used in times of short, high intensity bursts of energy such as sprints, and short heavy sets in weight training. This is why we fatigue quickly in anaerobic exercise once the fuel supply runs out. The body considers carbohydrates as an energy source that must be available in a hurry, and won’t use them unless necessary. Aerobic exercise involves slow twitching muscles, and is used in times when exercise is prolonged, and is at a low to moderate intensity. In this state, the body now has time to save carbohydrates for when they are needed most, and instead can utilise fat stores for an energy source. Gram for gram, fat contains 9 calories and carbohydrates contain 4 calories. Due to the molecular structure of fat, it requires oxygen and time to break it down into energy (glucose molecules), and the body will only opt for this when both of these are available.
So how can we best utilise our food sources of energy to get the most out of our workouts? Consider the type of training you’re doing, intensity, length etc and this should determine what your body will use as fuel, and whether this fuel comes from food or from within the body. The best way to explain this is to use examples.
1. Sprint sessions on the athletic track are anaerobic, and will use only carbohydrates as energy. Carbohydrates will come from foods or your muscle, so definitely have fast acting sugars in your system before you start, or your body will use muscle. This is why a long run in the morning on no food is very detrimental. Examples of foods here are ripe bananas, small amount of lollies, sports gels.
2. 1 hour brisk walk, first thing in the morning on an empty stomach, is a low-moderate intensity exercise for a prolonged period, so your body will prefer to use fat as an energy source, and we allow it to do this by avoiding food sources beforehand, letting our body tap into the fat stores for energy. I would also recommend having a black coffee and a serve of L-Carnitine prior, to boost the metabolism and increase fat-burning potential.
3. RPM or spin classes at the gym are a form of interval training, a mixture of intensities, using both fats and carbohydrates for energy. This makes fuel sources interesting. During interval training, you want your body to use carbohydrates during intense periods, and fats during longer, less intense intervals. Just ensure you have fast acting sugars in your system before you start, to save your muscle, and your body will use its fat stores as required.
As you can see, there is more to fat-burning potential in exercise than just blasting it on the treadmill. Consider the type of exercise you’re doing, and think about what your fuel source will be, and you will find a major difference to both your energy levels and results.
Tags: carbohydrates, fat loss, fats, nutrition, training
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Why weight training and protein is great for women!
Posted on March 9th, 2011
I’m asked instore almost every day, “aren’t you afraid of getting really big if you take protein?” This couldn’t be more inaccurate. I’m going to clarify a few things, and explain here why my training regime and taking protein doesn’t result in a massive physique.
First, lets look at the basics between men and women. This all starts at a hormonal level. Naturally, men have far more testosterone than women, and it is this testosterone that produces secondary characteristics like more muscle mass. Underneath all the skin and muscle, our skeletal structures are very similar, with male shoulders typically being wider, and female pelvis wider also. Our bodies are designed to use muscle (and fat believe it or not) to give them shape, whether it is masculine or feminine. What training and a high protein diet does to a woman though, is fantastic, and shouldn’t be underestimated or looked at negatively. Protein does to a woman the same as what it does to a man, just in different quantities due to the hormonal cues as I mentioned above. Protein forms the building blocks for our bodies, and is used for growth, repair and function in all areas of the body. The body will use what it needs for these, and, unfortunately store the rest as fat if not put to good use.
Put simply, it is genetically impossible for women to gain copious amounts of muscle naturally. The muscle we do gain though, can be shaped and sculpted to make our physique look more feminine, by enhancing the right areas. This comes through the right training. The training I do is towards a figure competition, however the basic principles are still the same. One of the criteria in a figure competition is to maintain and enhance femininity. Certain muscle groups are focused on more than others in order to achieve this, and it can apply to all women who aim for a feminine physique. For example, the obliques or side abs are not a major group to train, as we want to keep a tighter more curved waist, and the traps at the base of the neck/upper shoulders are also one to keep in mind, larger traps are more masculine. Most other muscle groups are good to focus on, including the legs, back, shoulders and arms, abs. When trained well, these muscle groups can be sculpted to form a nice, feminine shape. Personally, I used to have quite a straight up and down, boyish shape, until I started weight training. Then I discovered how to give shape to my frame, and I now have curves all in the right places, and am in the best shape of my life.
So no, protein does not equal massive muscles instantly. It’s the process in between that determines what happens to that protein. I use protein powder four times a day, plus high protein foods also, so if the right training regime is in place, the nutrients are put to good use. So ladies, don’t be afraid to try some protein, and give weight training a go and see the wonders it can do for you. As for the guys out there, I hope this blog has answered a few questions regarding protein and female muscle! 
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The Importance of Pre and Post Workout Nutrition
Posted on March 1st, 2011
To an athlete, I believe, nutrition is number one. You simply cannot achieve the muscle growth, fat loss, cardiovascular fitness, or whatever your goals are, without providing the fuel and energy to do so. We’ve all been told ‘breakfast is the most important meal of the day’, and yes this is true, however for an athlete who lives for training time, their nutrition before and after training is also what makes the difference in reaching their goals. The information here can be applied to mainly weight training, and other high intensity workouts.
Pre-workout Nutrition
There is plenty of emphasis on post-workout meals and recovery, which I will cover in here, however, good pre-workout nutrition is just as, if not more essential and I wanted to focus on this especially. Pre-workout nutrition does not refer to a pre-workout drink made up of creatine, arginine and caffeine, designed to get you pumped. Pre-workout nutrition is the meal of food you have before any supplements go in, that will provide you with the sustained fuel to get you through your workout, and basically sets you up for the kind of gains you’ll get out of your session. It involves not only what foods are best, but the timing of these foods.
Too many people take for granted the processes that occur in our bodies in order to keep them running, and deal with any stress. A good training session is considered a large stress on the body, and you must prepare it for this. Do your body a favour and provide it with energy to do its job. Digestion of a meal usually takes around 2 hours, so this pre-workout meal must be eaten about 1 ½ to 2 hours before your workout, or you simply won’t be making the most of the nutrients you’ve just ingested. I often speak to gym-goers who have a protein shake, often a mass gainer for the carbohydrate content for energy, as a meal directly before their workout. Not only will this be uncomfortable to train on, but there is no time for these nutrients to give you any benefit, and if a stimulant-based pre-workout drink is added to the mix, plus intra-workout sugars and amino acids, these have no chance of reaching your muscles in time to do the work they’re designed for.
In any situation, your body will naturally turn to the quickest and most efficient route to achieve its goal. When the goal is fuel in the form of glucose, and if the nutrient transport from food is too slow, your body will choose to produce fuel from a much more readily available source… muscle. It is scary to think how easily your body can turn to muscle for fuel when it needs it, and if your goal in the gym is to gain muscle, the answer is simple, don’t train without ensuring you are adequately fuelled with food.
What is suitable as a pre-workout meal? Ensure most of the calories come from carbohydrates, because this is the main fuel you’ll be using during your workout. Include protein to level out the blood sugars, and also to provide amino acids to the muscles during training. Fruit is an excellent food to have pre-workout as it also provides the simple sugar fructose, which can be used for energy. A small amount of fat is useful also to control blood sugars, sustain digestion and release of nutrients and provide energy. The body will use both carbohydrates and fats for energy, depending on the exercise you’re doing.
Examples are rice/rice cakes, bananas or other fruit, chicken/fish. For convenience, a high-protein shake with a banana is sufficient. Almonds and walnuts are good to use for fats, only a handful.
Post-workout Nutrition
Post-workout nutrition starts with, you guessed it, a decent protein shake. This should be made up of a combination of quality fast and slower releasing proteins to give a quick but sustained recovery. In addition, some quick releasing sugars should be used to spike the insulin, so the amino acids from the protein are transported to muscles quickly, and the sugars also replenishing glycogen stores. This should all be consumed within 20 minutes of your workout, preferably immediately, as during this time your metabolism and absorption rate is very high and we want to take advantage of this. Similar to the above situation, if you don’t provide fast acting recovery nutrients to the body, it will turn to muscle very easily and obtain glucose from there to recover the muscle just trained.
The meal eaten post training should again consist of carbohydrates and proteins for recovery. The foods eaten here should be made up of slow-releasing nutrients, so your muscles receive a steady flow of nutrients, to make the most of your recovery time. Similar foods to pre-workout nutrition are ideal like rice, sweet potato, chicken and fish. Include plenty of vegetables for nutrients and fibre. Absorption rate will remain relatively high for about 2 hours after a workout.
You can see how important it is to get the nutrition right, your supplementation plan will also work better, and you will reach your goals much faster.
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Adrenal stress and support by Elle
Posted on November 10th, 2010
Many of us train, train, train, unaware of the effect of overtraining, and wonder sometimes why all our efforts at the gym seem to be going to waste, not seeing results. I’m referring to our adrenal glands, and their importance in our training.
First, I’ll start with the adrenal glands and what they do for us. Also known as the suprarenal glands, they are located above each kidney, sitting on top of each one. They have no role in kidney function. Our adrenal glands are responsible for producing hormones associated with stress. These hormones are the corticosteroids eg. Cortisol, and catecholamines, which include noradrenaline, adrenaline, and dopamine. Testosterone is also produced in the adrenal glands, this is primarily the case in females.
In the case of the stress hormones, these are produced from both short and long term stress on the body. Short term stress is where the ‘fight or flight’ responses come into play, and involve the catecholamines eg. Adrenaline. Putting ourselves through a big session at the gym requiring focus and energy, is putting a huge short term stress on the body, and in order to pump out the required number of reps or push enough weight, we tend to need something ‘extra’ to get us through. Many of us experiment with pre-workouts, especially new ones in order to get that muscle pump and energy rush we want for a workout. The large doses of caffeine raise our energy levels, and this is essentially giving us what we know as an ‘adrenaline rush’, because we feel so good on it. Pre-workouts with the ingredient 1,3-Dimethylamylamine especially give this result, as it works largely on brain function. Similarly, those of us who regularly use stimulated fat burners can experience elevated energy levels from the high level of caffeine in the products. Repetitive use of these products, and caffeinated products in general such as energy drinks and coffee, puts repeated stress on our adrenal glands, as they are giving us that ‘rush’, or perceived state of high energy, each time we use them then, often but not always, come crashing down afterwards.
Long term stress can come from overtraining, not giving our bodies adequate rest time, lack of sleep, general stress from work etc and also low blood sugar levels, or a combination of these.
High levels of stress causes cortisol production to increase. As a survival mechanism, one of cortisol’s main roles is to increase blood sugar levels for energy in times of stress, through gluconeogenesis, by breaking down stored glucose or using tissues such as our hard-earned muscle. This newly formed glucose in the blood has two fates: to be used as energy, such as in the fight or flight response, or to be stored as bodyfat. During a workout, this will be used as energy most likely. But for those of us who for example do not get enough sleep, do not physically recover enough from workouts, or who are constantly wired on fat burners, there’s a high chance this glucose will be stored as bodyfat, completely defeating the purpose of the fatburner!
Despite the fate of this glucose, the fact that the adrenal is being ‘stressed’ so frequently, weakens it, and a weak adrenal gland will produce cortisol even more often, because its ability to handle any stress becomes lower. This cycle of events becomes very detrimental when trying to either reduce bodyfat, or gain muscle. Overproduction of cortisol also weakens the immune system.
So how can we support and strengthen our adrenal glands? It sounds obvious, but the first thing I would suggest is to limit your intake of caffeinated products, and if you do enjoy preworkouts like these, take some time away from caffeinated ones. Cycle them, so your adrenal glands can have a break. Allow your body and muscles to recover properly. Schedule your workouts so that muscle groups are not being trained too close together, think about which muscle groups are being used. For example, our shoulders are going to be used during chest and back workouts, so try to space out your workouts so that the shoulders do get enough rest. If part of your regime, keep from doing excessive cardio sessions, as the body does need to recover from these also. Along with this, adequate sleep is vital. At least 7-8 hours a night. Cortisol levels are naturally lower at night, so we should try and allow that well-earned muscle growth to occur at this time. A well-rested body has more chance of getting through the next day and workout, much easier.
In terms of supplements, I’ve recommended some that help the body recover from stress, or prevent the effect of stress on our tissues. I have also recommended some that directly support the adrenal glands.
A major one I would recommend is glutamine. An amino acid that when present in the blood, helps to prevent our muscle from being broken down into glucose for energy in times of stress. Glutamine is also important for many processes in the body including our immune system.
Vitamins C and E are also very important. Vitamin C is involved in the repair of collagen and tissues, and in supporting the immune system. Vitamin E is a powerful antioxidant, which helps to prevent tissue breakdown. I suggest using these supplements together, as when Vitamin E is used in the body, its chemical form changes, and Vitamin C is also required to convert it back to a useable form.
Some examples of products here are:
Ester C by Wagner
Vitamin E by Nature’s Own.
Other supplements not so often talked about are the Ginsengs. These herbal blends can have a revitalising effect on the body, also helping with carbohydrate metabolism and glycogen storage. The Siberian Ginseng in particular may help provide a non-specific body resistance to fatigue and stress, by inhibiting that fight or flight response. A good quality Ginseng product is the Overtraining formula by Endura.
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B Vitamins – are they really that important? YES!
Posted on August 6th, 2010
We all try and make sure our vitamin and mineral intake is up, by eating lots of nutritious foods, and putting our mind at ease often by taking a multivitamin tablet every day. But how much do you really know about why you’re taking it? What the ingredients are really for? Here I’m going to focus solely on the B Vitamins in our diet, and touch on why they are so important for everyday life, and the active individual.
Many people are misled by ideas that we get energy from B vitamins. This isn’t entirely untrue, just the reasoning behind it. As we all know, our calories for energy come from carbohydrates, fat and protein. The only other nutrient to provide calories is alcohol, and that is a story for another day. In order to release and use the energy from our food and body stores, we require B vitamins. If we are deficient in these vitamins we can become lethargic, and lacking energy. They are involved in countless metabolic processes in the body, involving enzyme co-factors (without it the enzyme won’t work), transporting nutrients, and many more. The B vitamins are also very susceptible to breakdown from cooking and processing, so eating large amounts of overcooked or processed foods can lessen your intake of these vital micronutrients.
The following six vitamins, Thiamin (B1), Riboflavin (B2), Niacin, Pantothenic Acid, Biotin and Vitamin B6, are all significantly involved in energy metabolism. That is the metabolism of carbohydrates, fats and proteins, breaking them down, storing them, and mobilising them again when needed. Thiamin itself is directly used in the conversion of glucose to energy, which is significant for anyone in sports, requiring a readily available supply of energy. These vitamins provide support for the nervous system, which is essential for every part of our daily lives and training. Our circulation, digestive and muscular systems all depend on the nervous system to operate.
Folate or folic acid is one most of us may have heard of, not only is it important in pregnancy, it is also vital for the production of red blood cells. Why is this important? Red blood cells carry iron, and more importantly oxygen around the body, and to your hardworking muscles! Not enough of these and you’ll start to feel the effects long term.
The most interesting one I have left until last. Vitamin B12. I could go on all day about this one and its unique characteristics, but I will try and keep it short. It is involved in the production of red blood cells, mental function and the breakdown of amino acids and fatty acids to produce energy. It is also involved in the production and maintenance of the myelin surrounding nerve cells. This is extremely important in sports, as the myelin around the nerve cells, and the myelin sheath of the spinal cord, protects the nervous system by providing a shock-absorbent barrier. This nutrient is only found in animal based products, and the absorption is different to others. It requires ‘intrinsic factors’ in the small intestine, small capsules of protein, absolutely vital for the absorption of B12. Supplementation of B12 isn’t as simple as you might think either. Take a regular tablet? No. Despite receiving B12 in our diet, if we are to supplement with it, it must be via a direct route to the bloodstream. This is often done through injections by a medical professional, or sublingual tablets, that are taken under the tongue, where the nutrients are in the bloodstream directly, bypassing the stomach. Similar to how medication for angina is taken.
So if you notice you’ve been feeling a bit lethargic or low on energy, try boosting your B vitamin intake. I know there are many reasons for chronic tiredness, however the area of B vitamins is one that can be overlooked, so give it some thought.
Tags: B Vitamins, Energy, Folate, micronutrients, thiamin, Vitamins
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Acai Berry – Nature’s Superfood – by Eleanor
Posted on July 22nd, 2010
The Acai berry… why is it so amazing, wonderfully nutritious and quite simply the best food for you?
Grown and harvested only in the Amazon rainforest of Brazil, South America, this berry has a nutrient quality that is underestimated by many. In recent years, people are realising the importance of antioxidants for our health, we are told to ‘eat more fruits and vegetables because of their level of antioxidants’. We hear that fruits like blueberries, pomegranates, goji berries, grapes etc are high in antioxidants, so we start loading up on these wherever possible. One fruit however that is not talked about as much is the Acai berry. Once discovered, scientific research was undertaken to find out just how much this berry can do for us. The technology involved with the acai products we buy is very important, as a freeze-drying process is used. This ensures the integrity of the fruit, in particular the antioxidant levels, is retained. Until this technology was developed, acai berry could only be purchased in South America, as 80% of its quality nutrients were destroyed through other processing techniques.
The Acai berry can be classified as one of nature’s superfoods as it holds many components to enhance our health, primarily its level of anthocyanins, a class of antioxidants. The Oxygen Radical Absorbance Capacity (ORAC) is a measure of the antioxidant capacity in a food. The acai berry has twice that of blueberries, 10 times the capacity of grapes, and 10-30 times the antioxidants found in red wine. It has the protein profile of an egg, with 19 identified amino acids. Nearly half of the Acai berry itself is fat, and three quarters of this is healthy unsaturated fats, including Omega 3, Omega 6 and Omega 9, which give it a similar profile to olive oil. This high fat content may play a role in giving the berry interesting chocolate undertones in its flavour – absolutely delicious! We can see now this berry, very unlike many others, can be classified as a complete food.
With all this in mind, the health benefits are off the charts. Cholesterol levels, heart disease, cancer, even diabetes can be improved significantly through incorporating 2-3 serves of acai berry in our diets. It comes in a variety of forms, including powder, capsules, puree and juice. Acai berry can also help with appetite control, and weight loss.
It is a natural process for the body to produce free radicals, as by-products of normal metabolism. If not removed, these free radicals produce breakdown of tissues, and can cause premature aging and a decrease in immunity levels. This is the role of antioxidants – to fight the effect of free radicals and remove them from the body. During times of extra stress on the body, in particular intense training sessions, more free radicals are produced, and more antioxidants are used up fighting them. This is why athletes require more frequent, and higher doses of antioxidants to keep the body working in optimum condition.
So try some Acai berry, you’ll love it! 
Tags: Acai Berrie, Acai Berry, Amazon, Super Food
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