SUPPLEMENTS AND ERGOGENIC AIDS, AMPHETAMINES

by NUTRITION and SPORT

Supplements & Ergogenic Aids

Erogenic aids consist of supplements, drugs or procedures believed to improve athletic performance. Some of these substances are completely legal while others remain banned and unethical. Many are completely untested yet still receive endorsements from professional sports stars.

Those supplements that do have some limited research to back up the claims seem to receive even greater media hype. This section examines some of the more popular substances that many enthusiastic athletes consider a necessary training and performance aid.

Amphetamines

Often referred to as "pep pills", amphetamines exert a powerful stimulating effect on the central nervous system. Two of the most commonly used substances at the time of writing are Benzedrine and Dexedrine. They increase blood pressure, heart rate, breathing rate, cardiac output and blood glucose. They are said to increase alertness and a feeling of energy, decrease the sensation of fatigue and enhance self-confidence. Amphetamines create similar stimulatory sensations to that of cocaine but the effects last considerably longer. Some of the short-term side effects include headaches, insomnia, hallucinations, convulsions and even heart attack. Longer-term use can lead to uncontrollable movements of the face, paranoid delusions and nerve damage.

Amphetamines are a banned substance and if athletes are made aware of the well-documented side effects it's unlikely they would consider using them. However, sport is not immune to amphetamine abuse. The National Center For Drug Free Sport (NCDFS) completed a survey in 2001 amongst college soccer players in the USA. Approximately 2.9% of those surveyed admitted taking amphetamines on a regular basis. The percentage of women's soccer players admitting to amphetamine use in 2001 was higher than in any other sport at 4.6%.



Ironically, the majority of the research shows that taking amphetamines prior to an event has no advantage. While it may "psyche up" athletes, excessive stimulation and palpitations can severely hinder performance.

Another banned stimulant commonly used by athletes in many sports is ephedrine. Ephedrine is found in many cold remedies and can be bought as a weight loss supplement in the UK (although it is now banned for this use in many countries including the USA). Although there are a few studies that show limited beneficial effects to athletic performance. thought to be due a reduced perception of exertion, the overall evidence is by no means convincing. Ephedrine use has also been linked with serious health concerns such as heart attack and stroke.

PREVENT OBESITY, DIABETES - BLUEBERRY JUICE

Provided by: The Canadian Press



Enhanced blueberry juice prevent obesity, diabetes in mice.
A Canadian study has found that enhanced blueberry juice helped manage, and even prevent, obesity and diabetes in mice - a finding researchers are hoping will lead to similar results in humans.

Researchers at the University of Montreal said they've discovered that blueberry juice transformed by a bacteria found on the skin of the fruit halted the progression of the two conditions in mice.

Pierre Haddad, a pharmacology professor at the university, said the bacteria quadrupled the amount of antioxidants in the juice - boosting what is already thought to be helpful in protecting the body against certain harmful molecules.

The researchers found the juice reduced blood sugar levels in the rodents, which is critical to the onset of both conditions.

"This has great potential," Haddad said Tuesday in Montreal. "Our discovery is major because it opens the door to a lot of possibilities for helping people with obesity and diabetes."

The group of mice was predisposed to Type 2 diabetes, a chronic condition of the pancreas that can lead to cardiovascular problems, blindness and kidney complications. It is linked to diet and can be brought on by obesity.

The researchers suspect that the fermented juice reduced the mice's caloric intake and sugar levels, helping to stop the onset of the two conditions that have become epidemic in North America.

Haddad said sugar levels in the group dropped by one-third after the mice were given the enhanced juice, made from low-bush blueberries that are grown in various parts of Canada.

About 60 per cent of the mice in the test group had normal blood sugar levels after consuming the juice, with the remaining 40 per cent registering levels indicative of diabetes.

"Consumption of fermented blueberry juice gradually and significantly reduced high blood sugar glucose levels in diabetic mice," said Tri Vuong, the study's lead author.

"After three days, our mice subjects reduced their glycemia levels by 35 per cent."

If shown to be safe for humans, it could provide an important natural tool in controlling weight and managing blood sugar levels in people who have had Type 2 diabetes for years.

Haddad said it's not yet clear why the juice prevented diabetes or helped control blood sugar levels in mice with diabetes, adding that they haven't drawn a definitive link to the juice's increased antioxidants.

He said they will do further research to see if there are any harmful effects and, if not, try to begin testing on people.

Haddad, who also works with the Aboriginal Anti-Diabetic Medicines group in Montreal, said the findings could help slow the spread of conditions that have reached epidemic rates in North America, particularly among native populations.

"The rates of diabetes have just exploded there from less than five per cent to almost one in five people in the north of Quebec," he said.

Haddad said researchers are also looking at the juice's effects on certain types of cancer and neurological conditions.

FATS - THE BAD FATS AND THE GOOD FATS

by healthguide.org and NUTRITION AND SPORT

Fats are another vital part to a healthy diet. Good fats are needed to nourish your brain, heart, nerves, hormones and all your cells, as well as your hair, skin, and nails. Fat also satisfies us and makes us feel full. It’s the type of fat that matters in addition to how much you consume.



Saturated fats, primarily found in animal sources including red meat and whole milk dairy products, raise the low-density lipoprotein (LDL or "bad") cholesterol that increases your risk of coronary heart disease (CHD). Substitute lean meats, skinless poultry, and low-fat or nonfat dairy products, fish and nuts. Other saturated fat sources include vegetable oils such as coconut oil, palm oil and foods made with these oils.

Trans fat raises low-density lipoprotein (LDL or "bad") cholesterol that increases your risk of coronary heart disease (CHD), as well as lowering HDL, or good cholesterol. Trans fats are created by heating liquid vegetable oils in the presence of hydrogen gas, a process called hydrogenation. Primary sources of trans fat are vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.

Monounsaturated fats - People following traditional Mediterranean diets, which are very high in foods containing monounsaturated fats like olive oil, tend to have lower risk of cardiovascular disease, Primary sources are plant oils like canola oil, peanut oil, and olive oil. Other good sources are avocados; nuts such as almonds, hazelnuts, and pecans; and seeds such as pumpkin and sesame seeds.

Polyunsaturated fats – These includes the Omega-3 and Omega-6 groups of fatty acids which your body can’t make. Omega-3 fatty acids are found in very few foods – primarily cold water fatty fish and fish oils. Foods rich in certain omega-3 fats called EPA and DHA can reduce cardiovascular disease, improve your mood and help prevent dementia. See below for more on Omega-3. Other sources of polyunsaturated fats are sunflower, corn, soybean, and flaxseed oils, and walnuts. It is important to know that these oils become unhealthy when heated due to the formation of free radicals, which can lead to disease.

How much fat is too much? It depends on your lifestyle, your weight, your age and most importantly the state of your health. Focus on including Monounsaturated fats and Polyunsaturated fats in your diet, decreasing Saturated fats, and avoiding Trans fats as much as possible. The USDA recommends that the average individual:

Keep total fat intake to 20-35% of calories
Limit saturated fats to less than 10% of your calories (200 calories for a 2000 calorie diet)
Limit trans fats to 1% of calories (2 grams per day for a 2000 calorie diet)
Limit cholesterol to 300 mg per day, less if you have diabetes.

CANCER-FIGHTING SALADS

Article By: Jennifer Gruden, published at Nutrition and Sport

Try these 3 salads to get more cancer-fighting foods into your diet.

Although the risk factors for cancer are complex and no single food can cure or prevent cancer, numerous studies have shown a link between diet and cancer risk.

One of the most promising areas of research involves examining antioxidants. According to the American Cancer Society, "The body appears to use certain nutrients in vegetables and fruits to protect against damage to tissues that occurs constantly as a result of normal metabolism (oxidation). Because such damage is linked with increased cancer risk, the so-called antioxidant nutrients are thought to protect against cancer. Antioxidants include vitamin C, vitamin E, carotenoids, and many other phytochemicals (chemicals from plants). Studies suggest that people who eat more vegetables and fruits, which are rich sources of antioxidants, may have a lower risk for some types of cancer."

Here are three salads to help you get more cancer-fighting foods into your diet this summer.

Power packed pomegranate salad


POMERGANATE SALAD

Pomegranates are known for their antioxidant punch, which has fueled pomegranate juice sales in North America and around the world. But the seeds may have benefits the juice doesn't. A Technion-Israel Institute of Technology research team presented a study in June 2001 which indicated that pomegranate seed oil triggers apoptosis -- a self-destruct mechanism in breast cancer cells.

This salad combines pomegranate seeds with spinach, a leafy green also rich in antioxidants.

1 pound cleaned spinach leaves, tough stems removed
3/4 cup diced red onion
3 tablespoons finely chopped parsley
Seeds from 1 pomegranate (approx. 1 cup)
1/3 cup toasted pine nuts
Salt and fresh ground pepper
Olive oil and balsamic vinegar dressing, or President's Choice brand Honey Pear Vinaigrette.

Place the spinach in a large salad bowl. Sprinkle on the red onion, parsley, pomegranate seeds and pine nuts. Just before serving, dress the salad with either shakes of olive oil and balsamic vinegar, or the PC Honey Pear Vinaigrette, to taste, adding salt and pepper as needed.

Blueberry chicken salad


BLUEBERRY CHICKEN SALAD

Blueberries have become a part of the anti-cancer arsenal due to the fact that they are the berries richest in anthocyanosides, one of the most powerful antioxidants in the prevention of cancer cell growth. This lunch type salad is a great way to add blueberries into your diet, as well as increasing your consumption of leafy greens and lower-fat meat. Feta cheese and pecans add a decadent feel to the dish.

4 cups sliced Belgian endive (about 2 large heads)
1 cup gourmet salad greens
1 1/2 cups chopped roasted skinless, boneless chicken breasts
1 cup fresh blueberries
1/2 cup crumbled feta cheese
2 tbsp chopped pecans, toasted

Dressing:

2 tbsp apple cider vinegar
2 tbsp honey
3/4 tsp salt
1/4 tsp black pepper

Combine first four ingredients in large bowl. Combine vinegar, honey, salt, and pepper; stir with whisk. Add dressing to endive mixture; toss gently. Sprinkle with cheese and pecans.

Yield: 4 servings

Black bean and tomato salad


BLACK BEAN TOMATO SALAD

Beans contain a number of phytochemicals, which have been shown to prevent or slow genetic damage to cells – and may particularly aid in preventing prostate cancer. In addition, the high fiber content of beans has been connected with a lower risk of digestive cancers. Tomatoes also contain lycopene, which has been shown to be especially potent in combating prostate cancer.

2 cups corn kernels (about four ears of grilled corn, or use frozen or canned)
1 can black beans, drained and rinsed
2 cups grape tomatoes, halved
3 green onions, chopped finely

Dressing:

2 tbsp olive oil
1 tbsp apple cider vinegar
1 tbsp dried oregano
Salt and pepper to taste

Combine corn, black beans, and tomatoes in a medium bowl. Whisk oil, vinegar, oregano, and salt and pepper together. Drizzle over salad and toss until coated.

ENJOY! FOR MORE SALADS AND GENIRAL INFO - EVERY OTHER DAY DIET

NUTRITION TIPS. PART FIVE

Essential Fatty Acids

Essential fatty acids are a class of polyunsaturated fats that have received a lot of attention in the media recently. They are thought to be cardio-protective and may help prevent a range of other illnesses. There are three types of essential fatty acids - Omega 3, Omega 6 and Omega 9. Omega 3 and Omega 6 must be consumed while the body can produce some Omega 9 on its own. Essential fatty acids are required for healthy cardiovascular, reproductive, immune, and nervous systems. Found in foods like walnuts, pumpkin seeds, Brazil nuts, sesame seeds, avocados, some dark leafy green vegetables and oily fish, the typical Western diet is often deficient of essential fatty acids.

Cholesterol

Despite its bad press, cholesterol is actually essential for many important bodily functions. There are essentially two types of cholesterol - low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL is known as the "bad" cholesterol because it carries and then deposits cholesterol at the artery walls. HDL on the other hand, is known as "good" cholesterol because it acts as a scavenger removing cholesterol from artery walls and transporting it to the liver to be excreted.
Although some foods like cream, butter, ice cream, egg yolks, shellfish and red meats contain cholesterol, it's a high intake of saturated fat that causes the body to synthesize too much cholesterol. The maximum amount of dietary cholesterol recommended each day is 300mg.
That concludes part 2 of this sports nutrition series. Part 3 covers protein and how much the scientific literature says athletes really need. We'll also combine these first three days into a sample eating plan with the right balance of protein, fat and carbohydrate.

EXELLENT LEARNING MATERIAL CAN BE FOUND AT THE EVERY OTHER DAY DIET GUIDE

SPORT NUTRITION. PART FOUR

Protein

Correct and adequate protein intake is crucial for anyone involved in vigorous training. Protein is essential for the growth and repair of skin, hair, nails, bones, tendons, ligaments and muscles. It also serves a crucial role in enzyme production and maintaining a strict acid-base balance.

The Recommended Dietary Allowance (RDA) for the average male and female adult is just 0.83 grams of protein per kilogram (2.2lbs) of bodyweight. In a 70kg (154lb) individual this equates to just 58 grams of protein per day or about two chicken breasts worth.

Some research shows that competitive athletes, particularly those involved in heavy weight training, may require more protein. The recommendation for strength and endurance athletes ranges from 1.2 to a maximum of 2.0 grams per kilogram (1kg = 2.2lbs). Research has shown that consuming more protein than this serves no benefit and may be harmful in the long term.

Good sources of protein include low fat milk, poultry, fish, lean red meat, eggs, nuts, beans and lentils and soy products. Fatty meats like pork and fast food hamburgers as well as most cheeses contain a lot of saturated fats so are not as suitable sources of protein.

Recently, the emergence of high protein, low carbohydrate diets have become popular in the weight loss industry. While they may or may not help to shed the pounds, high protein, low carbohydrate diets are unsuitable for athletes.

Many athletes are afraid that their heavy training schedule will force their bodies to breakdown lean muscle mass and then use it as energy. The body does use protein sparingly as a source of fuel after 45 minutes of exercise, however consuming more protein is not a good strategy.

By consuming plenty of carbohydrates before, during and after exercise it acts as a protein "sparer". Only in the absence of adequate carbohydrate stores will the body begin to metabolise significant amounts of protein for use as energy.

SPORT NUTRITION TIPS. PART THREE

FAT

Fat contains more than twice the amount of energy as carbohydrate. A single gram contains nine calories making it a valuable source of fuel for longer duration activities. While fat cannot supply energy quickly enough for very intense activity, it can be used by the body to power lower intensity exercise such as jogging and walking.



Fat also provides insulation and protection to vital organs such as the heart, lungs and liver and transports vitamins throughout the body.

Not all dietary fat is the same. Like carbohydrate, fat can be broken down into several different groups:

Saturated Fats

Saturated fats are found in foods such as red meat, egg yolks, cheese, butter, milk and commercially prepared cakes, pies and cookies. The typical western diet consists of almost 40% total fat. Of this, 15% is made up of saturated fats, which is considered a major cause of coronary heart disease, diabetes and other degenerative illnesses. No more than 10% of the diet should come from saturated fats.

Unsaturated Fats

Unsaturated fats come in the form of monounsaturated fats and polyunsaturated fats. Monounsaturated fats can actually lower the risk of coronary heart disease and are found in foods like olive oil, canola oil, avocados, almonds and pecans. Polyunsaturated fats, found in sunflower oil, safflower oil and corn oil are not thought to contribute to heart disease but don't offer the same protection as monounsaturated fats.