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.

The reason that the L-carnitine is so important for the muscle is that it improves the efficiency and output of oxidative phosphorilation, or production of ATP with oxygen. It also reduces the need for anaerobic glycolysis, which in their study resulted in a 44% reduction of lactate production. Lactate is known to increase acidosis and interfere with normal muscle contraction. Great athletes tend to produce less lactate during strenuous exercises.

Now it appears that there is a natural and more effective way for all of us to produce less lactate during exercise. Platinum Power is a product that the Race Club has recommended since 2000 and with great results. One of the key ingredients in Platinum Power is L-carnitine. It contains both L-carnitine tartrate and Acetyl L-carnitine, both useful in the metabolism of fatty acids. It also contains many other helpful ingredients to increase muscle power.

Here is what we are now recommending for all of our high-level athletes over the age of 16 years twice daily, along with other Platinum products.

• Two large scoops of Platinum Power (powder formula) mixed with 80 gm of Vitargo S2 drink of any flavor. (This product is guaranteed by the manufacturer to be free of contaminants and banned substances and can be purchased on Amazon.com).
• One Platinum Bar (These bars have a low glycemic index and are rich in essential fatty acids required in the metabolism with L-carnitine to produce more ATP).

It is important to take these in combination daily for four months or longer to achieve an effective increase in muscle L-carnitine and improve athletic performance. You can order Platinum products from our store. Please let us know how they are working for you.

¹ Wall, Benjamin T., Stephens, Francis B. et al, J Physiol 589.4 (2011) PP 963-973

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.

Normal BP, defined as up to 120/80-129/84, becomes “abnormal” when the systolic pressure (the number on top) reaches 140 or higher and diastolic pressure (the bottom number) reaches 90. Many adults though have blood pressure somewhere in between, neither in the normal range or in the abnormal range. Whereas doctor’s have long said this was “fine,” calling it simply, “high normal blood pressure,” but research is suggesting otherwise.

Examining data of more than 500,000 adults, the study found that people who had just slightly elevated blood pressure readings were still 20-percent more likely to suffer a stroke. When the readings reached 130/80-139/89, the risk became 80-percent higher. High blood pressure is the leading risk factor for stroke and is a major factor in heart disease. People with above-normal readings should cut down on sodium intake (diet soda is a source that even many health conscious people forget), increase their levels of exercise (if applicable) and quit smoking, while increasing their intake of fruits and vegetables.

Swimming is one of, if not the, best activity you can perform to help control blood pressure, so if you needed another reason to get to workout on a consistent basis, this is one. But sometimes even exercise isn’t enough. Keep an eye on what you’re eating and use caution when it comes to what you’re consuming; blood pressure abnormalities can clearly cause serious health problems, including countless fatalities.

Don’t be the swimmer who only puts in the work in the pool, make sure you’re taking care of business–and yourself–outside of it as well.

Swim Fast!

Nathan Jendrick is the author of Gym-Free and Ripped: Weight-Free Workouts That Build and Sculpt

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%.

The lead researcher of the effort, Frank Hu, is a professor of nutrition and epidemiology at the Harvard School. According to him, the high levels of nitrites and sodium in the processed meats are likely to blame for the increased risk.

So, as tasty as those Ball Park franks might be, it looks like you would do well to limit them to special occasions. For your protein, turn more to sources like fresh fish, chicken and eggs, among other natural sources, and away from things like bologna and packaged lunch meats.

Live well!

Nathan Jendrick is the author of the recently released book Gym-Free and Ripped

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.

This study backs several others that have shown similar benefits for cognitive function. So if you’re a fan of caffeine before training, rest assured you’re doing yourself some good. If you haven’t tried caffeine before and are a healthy adult, feel free to start slow—a half cup to one cup of coffee before workout—and see how you feel.

Along with the benefits to your brain, caffeine has been proven for decades to reduce muscle fatigue and increase exercise endurance. Just be sure to not overdo your intake or you might find yourself with the jitters. Train hard!

(More information on these studies can be found at www.HealthyFromHome.com)

How To Use

Put 15 to 30 drops under tongue for 30 seconds then swallow 10 minutes before competition and immediately after for swimmers over 8 years of age.

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Activated Stabilized Oxygen 8 oz. Activated Stabilized Oxygen 2 oz.

More Information

• Activated Stabilized Oxygen Study
• Review by US Masters Swimmer

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.

To answer the last part of your question first, you may not want to eat immediately before bed, but you do want to eat within an hour or two before sleep. This is to provide your body with a constant stream of nutrients before the long period of fasting you’ll endure while asleep. Protein before bed is ideal because the amino acids protect muscle tissue and encourage repair and growth. Carbohydrates on the other hand are the least desirable before resting because as the body’s main source of fuel, they spike your insulin levels with the intent of providing energy. When you aren’t going to use this energy, you become more likely to store this left over glucose and end up with excess body fat.

For decades, some of the most respected journals in the world—including the Journal of the American Medical Association and even the Journal of Diabetes—have encouraged people to avoid carbohydrates before bed from both a body composition standpoint and from an athletic recovery perspective. From reading literature such as this as well as my own personal experience, I certainly agree.

Before bed, try something like cottage cheese. If you’d like to further slow down digestion, add some healthy fats (almonds or organic peanut butter, for example) to your last protein-rich meal. Give this a try for awhile and see how much better you feel in the morning.

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.

The biggest complaint that people of all athletic abilities have when introducing new foods into their diets is gastrointestinal distress. I’ve seen many cases where athletes who weren’t aware of a gluten sensitivity or who hadn’t figured out they have a relatively significant issue with lactose, experience quite a bit of discomfort when trying out new meal plans. Generally this is discovered and adjustments made over a matter of days to fix the problem. As you can imagine though, if you try something you “heard” was great right before a race, you might discover it doesn’t quite work for you at the worst possible time: While you’re racing.

Everyone wants that little extra edge going into a race, but believe me when I say that the real edge in pre-race nutrition is sticking with what has always worked for you. What energizes you through all of your grueling workouts will carry you well through your most important races, too.

You may very well be surprised at how uncommon it is to stick with the common principles of fueling your body at your biggest events. You can check this out yourself by just gazing around the pool during regular workouts. Most people see plenty of water bottles and Gatorades during training, but at a meet you’re more likely to see cans of Red Bull and Monster and a dozen different types of gel packs and energy shots. If you’re not used to those stimulants, you’re setting yourself up for the jitters or discomfort you just don’t need.

As I’ve long talked about in my column, nutrition is an evolving process and finding what works is very individual. What works for one person may not work for another, so just because you see someone slam back a Red Bull before a race doesn’t mean you should, too. I absolutely advocate trying new foods throughout the season and listening to what your body tells you it likes, but I strongly suggest that come race time, you use what works. There’s a small chance that a new “superfood” suggested to you just might make you feel like Superman during that big event, but there’s a far greater likelihood of your body not being used to processing it, and making you feel bloated or uncomfortable.

Believe in your training, your coaching and your consistency in the gym and the kitchen, and you’ll always get the best out of yourself.

Swim Fast!

Nathan

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.

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.

Secondly, and something that is a much larger issue than most people realize, is that you need to promptly stop drinking your calories. Hot cocoa, sugary cider, beer and soda are all heavily laden with calories and are, quite often, the number one contributor to weight gain around the Holidays. There’s just too many parties with punch and open bars to resist, and quickly those 140-300 calorie glasses add up. And up, and up, and up. Get back to water or, if anything, diet soda or low-calorie Crystal Light.

Lastly, get back to taking the nutritional supplements you’re used to. Most athletes stop taking their pre-workout, protein and other supplements when they’re on break to save money. When you start taking them again, you’ll naturally feel more inclined to get back to training and eating well to make them effective and prevent your hard-earned money from heading down the drain.

I hope you all enjoyed the Holidays and wish you a blessed New Year – train hard and swim fast. See you in 2011!