The objectives of fitness, exercise, and weight loss programs include:

• Decreasing muscle fatigue
• Decreased post-exercise muscle pain
• Burning body fat (without reducing muscle protein)
• Increasing endurance

      This article tells you how to use nutritional supplements to achieve these goals and enhance your fitness, physical performance, and weight loss objectives. Dietary choices and nutritional supplements can significantly enhance the effects of calorie reduction and exercise for weight loss, but not substitute for them.

      Weight loss requires that one expend more calories than consumed. Weight loss diets and programs that adhere to this principle succeed and those that do not fail, regardless of any other technique or gimmick used.

      Many of the adverse effects of aging come from lack of exercise, and one of the reasons that individuals restrict exercise and physical activity is pain and inflammation. Inflammation can be reduced by the use of antioxidants, essential fatty acids, and oral proteolytic enzymes. In addition to enhancing weight loss, specific nutritional supplements can improve muscle development and endurance. These topics are discussed below in more detail. For individuals involved in exercise programs and athletic training, Vitamin Research Products has developed special products that: meet these objectives.

Antioxidants and Essential Fatty Acids Relieve Inflammatory Injuries

      A combination of essential fatty acids and antioxidants appears to be an effective treatment for the inflammatory injuries that result from atheltic activity, strenuous exercise, and physical injury. Soren Mavrogenis, a physiotherapist with Denmark’s Olympic Committee, reports that he has treated several hundred cases of recurrent inflammatory injuries with antioxidant therapy.

      The nutritional supplement, used by Mavrogenis and colleagues to treat the athletes, contains omega-3 (fish oil), omega-6 as gamma linoleic acid (borage oil,) and vitamins A, B6, C, and E plus selenium and zinc. According to Mavrogenis, most patients respond positively to the treatment in a matter of 2-3 weeks, depending on the severity of the injury, but in more serious cases it may take several months. "The bad cases require the use of intensive ultrasound and certain massage techniques in addition to the antioxidants and essential fatty acids, but in the milder cases the use of nutrients alone is adequate," Mavrogenis says.

      Strenuous exercise or physical injury produces an overload of free radicals that damage healthy cells by oxidizing the cell membranes. Antioxidants neutralize the free radicals and limit their destructive impact. In addition, essential fatty acids strengthen the cell walls and support the body's production of beneficial type 1 and type 3 prostaglandins, those which counteract pain and inflammation.

      In another study, reported at the Experimental Biology 2002 Conference in New Orleans, researchers reported that vitamin E can ease the aches and pains that result from heavy exercise. Healthy men given 1000 IU of vitamin E per day experienced less soreness and less oxidative stress after heavy exercise than the control group.

      Recommendations for antioxidant intake are:

• Four capsules of Mag C per day in divided doses. (Mag C is a buffered magnesium salt of vitamin C) (See Vitamin C for detailed information on the role and importance of Vitamin C.)
• Four capsules of R alpha lipoic acid in divided doses. (50 mg per capsule) (See R Alpha Lipoic Acid for more information on the unique role of this master antioxidant.)
• Two capsules of E Team. (Four capsules for acute conditions)
• Two capsules of zinc monomethionine in divided doses (30 mg total) (See Zinc for detailed information on dosage and toxicity. )
• Two capsules of selenium. (200 mcg)
• 25,000 IU of vitamin A for adults only. (See Vitamin A for detailed information on dosage and toxicity.)
• Six capsules of Neptune Krill Oil per day. This has antioxidant properties and is a superior source of Omega-3 fatty acids.

Proteolytic Enzymes, Inflammation, and Fitness Training

      Proteolytic enzymes are essential regulators and modulators of the inflammatory response. They enhance immune function in several ways. They increase in the activity of macrophages and natural killer (NK) cells by 5 to 10 fold. Proteolytic enzymes also degrade pathogenic complexes that can inhibit normal immune function. While antigen-antibody complexes are a normal part of the immune response, excesses contribute to immune disorders and autoimmune diseases. The evidence is that proteolytic enzymes break up immune complexes, improve lymphatic drainage, and generally increase immune system function.

      Proteolytic enzymes influence the inflammatory process by a variety of mechanisms, including reducing the swelling of mucous membranes, decreasing capillary permeability, dissolving blood clot-forming fibrin deposits and microthrombi, reducing blood viscosity and improving circulation. The general breakup of cellular debris facilitates lymphatic drainage and resolution of swelling. This relieves pain, inflammation, swelling, and discomfort.

      Researchers have shown that the ability of proteolytic enzymes to reduce inflammation is equal to or superior to four powerful steroidal and non-steroidal anti-inflammatory drugs: Phenylbutazone, Hydrocortisone, Indomethacin, and Acetylsalicylic Acid. Clinical studies in europe found that orally administered proteolytic enzymes reduced pain and swelling from sports injuries such as bruises, contusions, and pulled muscles.

Creatine

      Creatine is a naturally-occurring amino acid manufactured by the liver and kidneys. Pyruvate is the salt of pyruvic acid which is produced from glucose. When taken separately, creatine and pyruvate have caused fluid retention, bloating, or upset stomach, but this creatine-pyruvate combination has been shown to negate those side effects. The combination has also been shown to aid the body in channeling food through the stomach, which is especially helpful for those on frequent feeding schedules. Creatine and pyruvate are rapidly absorbed into the bloodstream, packing more power compared to either nutrient alone.

      Creatine works with ATP to influence activities like sprinting, exercises lasting under one minute, and weight lifting. ATP is short-lived within the muscle, with stores depleted after only 10 to 20 seconds of muscular contractions. Plus, the anaerobic ATP-generation process takes its time getting started after exercise begins, so it’s critical to establish a high level of ATP’s precursor, creatine phosphate, in order to prepare for intense anaerobic workouts. Several studies indicate that 70% of the population may see substantial benefits from creatine supplementation. In other studies, creatine is shown to significantly improve strength, power, and sprint performance, work performed during sets of maximal effort contractions, recovery from repetitive sprinting, and maximal exercise capacity. In college football players, many of these benefits were evident with a consistent low dose of five grams a day during 10 weeks of weight training.

      Creatine also increases protein synthesis and muscle growth. In a recent study, researchers reported that after 12-weeks of weight training, creatine supplementation produced a significantly greater increase in body mass, muscle mass, and strength in comparison to subjects ingesting a placebo.

      Ingesting creatine with carbohydrates after exercise enhances glycogen resynthesis. Glycogen is a polysaccharide occurring predominately in the liver and muscle where it is stored as a sugar-supply reserve, capable of complete conversion into glucose when needed. Creatine phosphate binds to the cell membrane, protecting it and decreasing muscle stiffness.

      Recently, studies indicated that creatine administration (20 grams of creatine monohydrate) significantly improved the performance of athletes in 300-meter and 1000 meter races compared to races run prior to creatine administration. In addition, creatine has been shown to generate faster recovery times after exercise, allowing athletes shorter rest periods between sets.

Pyruvate

      Glucose is the exclusive fuel for the nervous system and the preferred fuel for the muscles, especially when quick energy is needed. Research has shown that pyruvate supplementation can increase glucose extraction from the blood and thereby increase muscle endurance and promote fat loss since the glucose gets burned rather than stored as fat. Research has shown that pyruvate can increase glucose extraction after one hour of exercise by almost 300%, muscle glycogen by 50%, arm endurance by 150%, and leg endurance by 60%.

      Pyruvate also increases metabolic rate and fat utilization. When obese female subjects were given pyruvate for three weeks, they lost 37% more weight and 48% more fat than the group given a carbohydrate in place of pyruvate. This translated into losing nearly an extra pound of body fat a week.

Glutamine

      Glutamine is the most abundant amino acid in human muscle and blood plasma. Glutamine concentrations affect the wear and tear on muscle and other body proteins. It also affects the synthesis of new proteins and fatty acid and glycogen metabolism. Glutamine also supports several components of the immune system decreasing the risk of infections.

      Your body requires additional Glutamine to cope with physiological and pathological stress, including trauma, injury, burns, major surgery, and infections. Strenuous exercise may increase the need for glutamine beyond the level ordinarily made in the liver by as much as 45 percent in anaerobic exercise and 50 percent in aerobic exercise.

      Glutamine supplementation as small as two grams is shown to increase plasma growth hormone levels, shift the fuel for muscle from glucose to fatty acids, and accelerate fat burning compared to a placebo. Glutamine is also a precursor for the antioxidant glutathione. Glutathione protects the liver from toxins and oxidative stress.

      Supplemental glutamine has shielded the body from stress by deflecting cortisol damage and has prevented the muscle wasting associated with cortisol treatments. It also has assisted in manufacturing more muscle protein and acts as a buffer against excess levels of acids generated during strenuous anaerobic exercise. This buffering may reduce or prevent the lactic-acid-caused muscle soreness and stiffness generated during high-intensity workouts.

Taurine

      Taurine is a sulfur-containing amino acid. Taurine increases muscle cell volume, enhances the strength of heart muscle, facilitates body fat metabolism, and regulates the excitation of certain central nervous system tissues.

Inulin and Xylitol

      Both inulin and xylitol release energy relatively slowly and do not increase blood glucose levels. This provides the body with a slow release source of carbohydrates without depleting glycogen stores or raising glucose levels.

Potassium Phosphate

      Potassium phosphate is a salt of phosphoric acid. This salt acts as a blood-buffer reducing lactic-acid buildup in muscles and delaying muscle fatigue. Phosphate supplements speed the release of oxygen from hemoglobin to muscles and help turn creatine into creatine phosphate, an essential nutrient for muscle contractions. Numerous studies have demonstrated the benefits of phosphate and blood buffer supplements on improving athletic performance. One study demonstrated a 10% increase in maximal oxygen uptake and a 9% increase in power output at anaerobic threshold after the administration of phosphate.

Where to get Fitness, Weight Loss and Performance Enhancing Supplements

      For a high quality source of Fitness, Weight Loss, Performance Enhancing Supplements:

Calcium Pyruvate 90 vegetarian capsules Item Catalog Number: 21259 Pyruvate is involved in energy production, fat and protein metabolism and glycogen storage, potentially enhancing fat loss, sparing lean body mass and increasing endurance. Supplement to be taken in conjunction with a healthy diet and regular exercise program. Results may vary.

Creatine Whey Glutamine Powder (Vanilla) 1000 grams (2.2 lbs) Item Catalog Number: 01096 Whey protein isolate can build lean muscle and prevent protein breakdown. Protein supplementation may help enhance muscle protein building and reduce the progressive loss of muscle mass with age. It also increases the production of glutathione, the body’s natural antioxidant.58-62 Creatine improves strength and exercise performance. Skeletal muscles, the heart, brain, and other tissues metabolize creatine and use it as a major energy storage form.57,63-69 Creatine boosts levels of ATP in the mitochondria, the cells' energy powerhouses.70-72 While studies have shown that creatine may indeed help build muscle and strength in explosive short duration activities, other research has demonstrated the supplement’s role in enhancing healthy muscle mass in aging humans.56,57,73,74 Glutamine is a non-essential amino acid that generates energy and helps increase strength, quicker recovery, and exercise endurance.75-77 Blood ammonia concentration increases during endurance exercise and has been proposed as a cause for both peripheral and central fatigue. In recent trials, glutamine supplementation reduced the accumulation of blood ammonia during prolonged, strenuous exercise in high-level athletes.78,79 As an immune booster, glutamine supplementation may prevent the negative effects of strenuous exercise on immune function. Moreover, glutamine supplementation has a protective effect in the DNA fragmentation, mitochondrial membrane depolarization and apoptosis, and in regulation of the inflammatory process and immune suppression, which are induced by a single session of exercise.80,81 Glutamine also plays an important role in maintaining functional integrity of the gut. As a gut-trophic factor, glutamine improves intestinal function, allowing better absorption of nutrients.82-89 Creatine Whey Glutamine Powder contains micronized creatine for optimal assimilation. The whey has gone through a cross flow micro-filtration process, which allows the product to retain its important subfractions in natural proportions.

Fitness Nutrition References

      References pertaining to this article can be found Here .

Disclaimer: The information in this article and on this website is not intended to diagnose, treat, cure or prevent any disease. None of the products mentioned in this article or on this website are intended to diagnose, treat, cure or prevent any disease. The information in this article is not intended to provide personal medical advice, which should be obtained from a medical professional. This information is made available with the understanding that the author and publisher are not providing medical, psychological, or nutritional counseling services on this site. The information on this Web site does not cover all possible uses, actions, precautions, side effects, and interactions. Liability for individual actions or omissions based upon the contents of this site is expressly disclaimed. This information has not been evaluated or approved by the U.S. FDA.

|  Home |   Research Links |  Contact |   Privacy Policy |  



© copyright 2013 Clear Springs Press, LLC. All rights reserved.