L-carnitine shown to improve athletic performances

By Gary Hall Sr. | November 23rd, 2011

L-carnitine is a molecule formed from two amino acids and is known to improve the breakdown of fats and fatty acids and convert them into energy in the form of ATP. An efficient production of ATP is vital to high-level athletic performance. L-carnitine has also been shown to be beneficial to the heart and brain.

The problem with L-carnitine is that until recently, it was not understood how to get the molecule into the muscle. Researchers Benjamin T. Wall, Francis Stephens and others at the University of Nottingham Medical School in the UK reported in the Journal of Physiology that L-carnitine is readily transported into the muscle in the presence of insulin¹. Since insulin is a banned substance and cannot be taken (except by diabetics that do not produce it), they found that by combining L-carnitine with a carbohydrate drink mix, called Vitargo S2, that causes an increase in insulin production, it also caused a significant increase in muscle L-carnitine over a 4-month period.

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Food supplements setting up for golden London Olympics

By Gary Hall Sr. | October 15th, 2011

Improved anti-doping testing methods will make it almost impossible for athletes to blame contaminated food supplements if they are caught for doping at next year’s Olympiad in London, a science congress has heard. Read the full article at NUTRAingredients.com

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Even Swimmers Need to Keep an Eye on Blood Pressure

By Nathan Jendrick | September 29th, 2011

We all know a friend or two that can eat anything they want and still look great. We all know athletes who can show up to practice just occasionally and still swim pretty darn fast. Let’s face it, some people are just genetically ahead of the game. That said though, in the long run, I firmly believe the old adage, “Hard work beats talent when talent doesn’t work hard.” Part of working hard, of course, includes how we all take care of our personal nutrition. And to a further extent, how we keep track of our own health with proactive measures such as keeping an eye on blood pressure.

For many athletes, something as simple as checking blood pressure is a notion that simply gets no attention, especially through the mid-to-late 20′s. After all, we work out hard for hours a day, five or six days a week–and sometimes seven–so surely we’re healthy, right? Well, depending on where you fall in the definition of “healthy,” only maybe. A new review of information by the Heart and Stroke Foundation has found that patients with even “high-normal” blood pressure are still at an increased risk of suffering from a stroke. So, where’s your blood pressure at? Especially as you get older–Masters swimmers in particular–you’ll want to know.

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Higher Risk of Type 2 Diabetes in Processed Meat Eaters

By Nathan Jendrick | August 11th, 2011

I write a lot about sport-specific nutritional topics, but today let’s transition a bit to something that is good information for all people, parents and students, swimmers and non-swimmers alike.

I’ve always been a bit enamored by the number of kids I see eating hot dogs during swim meets. This might be particularly localized to the Pacific Northwest, as the main pool in the area has a hot dog stand right in the lobby, but even if that’s the case, it’s a pretty interesting site to see: Young Johnny, preparing to give it his all to make his Senior Sectionals cut has put the hours in the pool, he has sweat and cried during his training, he has listened to his coach’s every word, done everything his body could possibly do. And now, at the moment of truth, the hour before his race he’s…. eating a hot dog. Probably not the best idea. But, that’s another column. Instead, in this column, I’ll focus on some new research that has been released about why, in general, it’s best for all of us to avoid processed meats.

Coming out of the Harvard School of Public Health and appearing in the American Journal of Clinical Nutrition, research is now showing us that people who eat processed meats are at a higher risk of Type 2 diabetes. The findings, which were compiled after following the diets of more than 200,000 people for a decade, found that even just two-ounces a day of processed meat, such as those hot dogs, bacon, salami or bologna, increased the risk of developing diabetes by as much as 50%.

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Caffeine: Good for Energy, Good for Memory

By Nathan Jendrick | June 30th, 2011

Caffeine has long been a much-debated pre-workout energizer. Adults ponder whether the drug found in an infinite number of beverages and foods—from chocolate to soda to, of course, coffee—is actually beneficial to their training. When you dig into the facts behind caffeine, the research is undeniable: It is effective. Period. But now, a new study backs up a premise that has been gaining steam over the last few years: Caffeine can be good for your brain, too.

A study published in the Journal of Alzheimer’s Disease shows that caffeine can have a significantly beneficial effect against the production of beta amyloid, which is a sticky protein that can clog the brain. Caffeine, dosed at the range achieved in four-to-five cups of coffee daily, helps prevent this protein build-up and subsequent blockage.

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Activated Stabilized Oxygen (ASO)

By Gary Hall Sr. | May 3rd, 2011

ASO is an all natural supplement containing one of the highest concentrations of activated oxygen available. It is pH balanced, non-toxic and safe to use orally. It contains distilled water, sodium chloride, bio-available oxygen and essential trace minerals. Learn more about ASO and how and why it can help you reach your full potential for best performance possible by watching the below video presentation.

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Q&A – Meal choices

By Nathan Jendrick | April 12th, 2011

Many questions I get through e-mail and from my clients in person resonate around meal choices at various times. The following e-mail is one I received a couple of weeks back that I thought would make for a great column:

Nathan,

I just watched a video with an Olympian who said that protein before bed can make you put on bodyfat and carbohydrates were the way to go according to his nutritionist. I’ve always thought you shouldn’t eat before bed. Can you give me some advice on what’s proper?

Thanks,
Kawika

Before I get into my response here, I want to mention I have not seen the video in question and since there was no link included, I’m not sure of the context or even who said it. Therefore, it’s highly likely that the information in the video was misinterpreted. I say that in particular because in addition to my own research and experiences, I have the pleasure of coming into contact with dozens of health and fitness professionals every year and I’ve never met a single one that believes protein before bed is bad, let alone preferring carbohydrates before nighttime rest.

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Pre-Race Eating: Stick With What Works

By Nathan Jendrick | March 13th, 2011

This weekend Sectionals are going on up in the Pacific Northwest. This is an exciting time for athletes, coaches and families and countless lifetime bests come out of the meet. It’s a chance to showcase all the hard work athletes have put in all season long. It’s for this very reason I was pretty surprised to get an e-mail from a family I’ve known for quite some time mentioning how their child “felt better than ever” going into the meet, but didn’t swim a single personal best. They were confused as to how this could be and related that their coach was also clueless. After some back and forth it seemed pretty clear to me that the main culprit was an unfortunate nutrition plan before competition.

Without going too far into a single athlete’s learning experience, I’m instead going to take the opportunity to discuss an old, yet still important, lesson: If it isn’t broke, don’t fix it. Translated to your pre-race nutrition program: If you haven’t eaten it before, don’t start eating it now.

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How Dr. Atkins Misled the Masses

By Nathan Jendrick | January 26th, 2011

Although the hysterical fad of the “Atkins Diet” has since passed us by, I still from time to time run into people of all ages who have this belief that carbohydrates are bad for them and, that to stay fit and lean, they need to avoid things like oatmeal, whole wheat bread and other grain products. Despite my best efforts, there are some otherwise fitness-minded individuals who just don’t understand how important quality carbohydrates are to the active lifestyle. Therein, of course, lies the keyword: quality.

When given the opportunity I tend to enjoy going through recent studies related to health and fitness, particularly in the nutrition arena. One study that I recently happened upon literally put a smile on my face and it’s so well constructed I deemed it absolutely necessary to share with my readers here on The Race Club site.

The American Journal of Clinical Nutrition published observational research taken from the Framingham Study that showed whole-grain consumption actually promoted fat loss. That’s right: People ate carbs and actually saw above average returns on their body fat burning. Analyzing the diets of people who took part in the study, which started in the 1940s, researchers found that people who included the greatest amount of whole-grains in their diets were the same people who had the least amounts of visceral and subcutaneous bodyfat. Take that, Atkins! (I’m only kidding… kind of).

It has been proven for decades that different nutrition protocols work for different people, but whole-grains for the most part are a winner in just about anyone’s diet. Whole-grains promote a healthy body composition, are high in fiber and contain valuable vitamins and minerals. Especially if you lead an active lifestyle, they should be on your plate throughout the day.

A healthy body composition is great for your health and great for your athletic achievement. You train hard, you ensure adequate rest, you take your supplements and you practice with purpose. Make sure that you’re giving equal attention to the composition of your nutrition, too.

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Post-Holiday Nutrition

By Nathan Jendrick | December 29th, 2010

So a New Year is almost upon us and a common sight around the world is a slightly expanded waistline. Some sluggish energy levels generally accompany the extra pounds and a feeling of dread tends to creep up at the thought of getting back into the habit of clean eating and performance nutrition. But fear not, it’s possible to painlessly get back on track.

Most people I run into who let go a little too much around the Holidays tell me they don’t know how to get back on track. It’s almost as if they forgot, in such short order, how to eat right in the first place. They can’t give up the junk food and sweet treats cold turkey, but when they indulge just a little, they go overboard. So, what do you do? The first step is as simple as it sounds: Get the junk out of the house. Replace it with healthy staples such as lean proteins, slow-digesting carbs and healthy fats. Leave yourself with just one treat–maybe a chocolate bar if that’s your pleasure–and have a little bit one day, a little the next. You’ll find your diet overcome with healthier fare and you’ll quickly remember what it was like just a month ago when everything was moving along nicely with your training.

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