Athletes - Optimize Your Performance

From Physiology studies of elite athletes, it has been determined that there are 3 main factors that separate the top athletes in the world from being 1st or 100th.
1) 5% is genetics
2) 20-25% is training and coaching
3) 70-75% is nutrition

With this in mind, consideration should be given to what an athlete is putting in his/her body and what affect intense physical training has on them? Studies have consistently shown that over-training increases our susceptibility to infections, and successive days of heavy training can temporarily impair the immune response, which can make matters worse. Overuse can cause muscle strain, joint pain, and further damage to connective tissues. Sugar suppresses the immune system for up to 4 hours. Food additives and preservatives cause free radical damage and make foods highly addictive. Eating high sugar, processed foods after an intense workout or game causes further damage to an already suppressed immune system.

Processed foods, junk food and fast food may well be this generation’s “cigarettes”. Cigarette companies are buying up major food corporations and are then taking the same technology they originally used to make cigarettes addictive and applying that to make processed foods addictive (e.g. have you ever eaten a whole bag of chips or cookies??). Paul Zane Pilzer, world famous Economist and advisor to the Clinton Administration speaks about this in his book “The Wellness Revolution”

Cigarette Giant Philip Morris Owns:
• Cigarette Brands: Marlboro, Virginia Slims, Parliament,
• Kraft,
• Oscar Mayer
• Post (cereals)
• Maxwell House
• Philadelphia (cream cheese)
• The Nabisco trademark. (The Kraft Foods subsidiary acquired Nabisco Foods)

It is vital that top athletes be eating whole foods in the form of high quality protein, whole grains, fruits and vegetables immediately after a game or workout to facilitate repair of the muscle and connective tissue and to rebuild the immune system.

Drinking sports drinks like “Powerade” that are loaded with sugar (16 tsp of sugar in a 946ml bottle) are among the worst choices for athletes during a practice or competition and will inhibit the immune system when the body is working its hardest. These sports drinks provide sodium and potassium but are missing all the other vital electrolytes and thus throw the body’s electrolyte system out of balance. You see increased risk of tendonitis in athletes consuming these types of drinks due to the high sodium levels. A better alternative would be eating fresh oranges (and drinking water) with the second choice being orange juice diluted with water if fresh fruit is not practical. Here is the nutritional profile of 3 oranges:

3 Oranges (required to make approx. 250 ml of juice):
185 Calories 0g Fat
0 mg Sodium 4g Protein
46g Carbohydrates n/a - Sugar
9g Fibre

% of DV (Daily Value)
Vitamin A – 16% Vitamin C – 348%
Calcium – 16% Iron – 2%
Vitamin B6 – 12% Vitamin E – 2%
Food Folate – 29% Copper – 9%
Magnesium – 10% Manganese –5%
Niacin – 6% Pantothenic Acid – 10%
Phosphorus – 6% Potassium – 20%
Riboflavin – 9% Selenium – 3%
Thiamin – 23% Zinc – 2%

Not only is there a tremendous amount of Vitamin C, which is one of the main building blocks of collagen and required for tissue repair, look at the other nutrients that are provided in this one fruit. All of these nutrients are needed by the body to strengthen the immune system and build strong muscles

Over-exercising can also cause premature aging. According to Dr. Kenneth Cooper, who has done extensive research on exercise and its effects, “distress” training produces free radicals (oxidants) that alter or destroy cell membranes and tissues. Free-radical damage is unavoidable because it is caused by oxygen uptake during exercise. Antioxidant supplements can help protect the body from free-radical damage at the cellular level. Higher dosages are recommended for athletes and those engaged in rigorous activity to protect against tissue damage. Look for a product that provides a blend of antioxidants as well as coenzyme Q10, and grape seed extract. (e.g. Usana’s supplements would be an excellent choice, visit http://www.lindaminer.usana.com)

Nutrition and supplementation are key factors for optimum health, performance, muscle growth, and for maintaining or boosting a suppressed immune system. Frequent small meals balanced with adequate amounts of lean protein, low glycemic carbohydrates (e.g., vegetables, whole grains, and fruits such as berries, apples, pears, and plums, Locally grown and/or organic fruits and vegetables are more nutrient dense). Athletes should be eating a wide variety and incorporating as many different types as possible. Good fats will supply the body with the nutrients it needs to maintain stable energy levels for your workouts. Using unrefined, cold-pressed flax seed oil daily will help reduce the inflammation and pain of injuries such as tendonitis which develops from repetitious exercises. It contains the essential fatty acids omega-3 which the body converts into anti-inflammatory hormone-like substances called prostaglandins. Also reduces the risk of stress fractures. A study of elite athletes found that by increasing their intake of “good fats” by 5%, their risk of stress fractures was virtually eliminated.

Protein is especially essential for the growth, maintenance, and repair of muscles and production of enzymes, hormones, and DNA. Protein from wild game is excellent. Game meats are tasty, nutritious, and free of many health and environmental concerns that go along with meat from today’s factory-farm animals. Research shows that buffalo meat has more highly-absorbable iron than beef. Low iron levels can lead to fatigue and a host of health issues. These meats are also nutrient-dense. Some of these nutrients include protein, zinc, iron, vitamin B12, and selenium. The protein found in game meats is high in quality and can, therefore, help contribute to maintaining and increasing lean body mass.

Supplementing the diet with vitamin C benefits the immune system and also plays a key role in the formation and maintenance of collagen - a protein that is an important component of skin, ligaments, and bones. Vitamin C with bioflavonoids is important for repairing connective tissue and collagen after an injury; it also reduces inflammation. Evening primrose oil supplies gamma-linolenic acid (GLA), another building block for the anti-inflammatory prostaglandins. If the inflammation is acute and painful, the enzyme bromelain (from pineapples) taken between meals acts as a strong anti-inflammatory, reducing swelling and pain after an injury. Vitamins A and E help to repair connective tissue and cells. Vitamins A, C and E are antioxidants; they stop injury-induced free-radical damage to cells. Vitamin E further prevents internal *scarring. High quality glucosamine supplements, combined with proper diet and vitamins, can rebuild damaged cartilage without producing negative side-effects. (visit http://www.lindaminer.usana.com)