Andrea's Training Log (12 DEC 2008)

Tonight she did a great deadlift workout and some bench. She worked up to 2 singles with 285lbs, then did some shrug bar deadlifts: 225 x 5 and 225 x 10 (video #2). For bench she did 3 x 3 with 145 lbs (video #1). Followed that up with some pulldowns, hammer curls, and light incline presses and called it a night.

Damon's Training Log (10 DEC 2008)

Solid workout. Worked with a 2 board, because that's all I had access to. I really want to use the foam roller, but don't have one to use!

So, the bench workout looked like this (camera had dead batteries today):

Bench:
225 x 10, 275 x 7, 315 x 6, 365 x 5, 405 w/ boards x 3, 435 w/ boards x 3, 455 w/ boards x 1

Incline DB: 105 x 10, 125 x 8, 150 x 7

Close grips, Pushdowns, Finito!

Andrea's Training Log (7 DEC 2008)

Great training day! She did squats, plyo jumps, and some assistance lifts w/ med ball training. Her lifts looked like this:

Squats:
45 x 3 x 12, 95 x 12, 115 x 10, 135 x 6, 185 x 5, 225 x 3, 245 x 1, 265 x 1, 285 x 1, 285 x 1, 185 x 5.
Her first attempt w/ 285 was a little sketchy, as her legs weren't set right. On the second attempt, she kept her feet a little wider, and the weight flew up.

Following that, she did some plyo box drills, 2 sets of leg press, med ball drills, good mornings, and some leg curls w/ bands. Followed with three sets of sit ups. Solid workout!

Here is her second attempt with 285lbs:

The Post-Workout Protein Puzzle: Which Protein Packs the Most Punch?

by G. Damon Wells *this article will be in the NSCA's Strength & Conditioning Journal soon*

Introduction

Athletes following an intense resistance training protocol subject their muscles and connective tissue to intense levels of damage and stress. This is a necessary part of the process of strength development and hypertrophy. The benefits of immediate PWO protein supplementation are well documented (3, 5, 8, 9, 10, 13, 14, 15, 17, 18, 19, 21, 22, 23). The activated skeletal muscle sustains significant microtrauma and may remain in a catabolic (tissue breakdown) state for some time after the workout. Providing muscles with the necessary protein after resistance training has a great impact on the accumulation of skeletal muscle protein, which leads to proper repair and growth of muscle tissue. The purpose of this article is to address various protein supplementation techniques used to induce the maximal recovery effect and minimize recovery time between workouts.

Different Approaches and Research

A review of the literature on PWO protein supplementation reveals a vast quantity of applicable data. Some data on protein supplementation support the conclusion that protein supplementation is not necessary for athletes because the body is able to adapt and utilize available protein more efficiently after the initial phases of training (20, 23). These data are generally based on daily protein requirements versus immediate PWO protein consumption and focus on maintaining net protein balance (NPB) rather than increasing protein synthesis. There are many more studies, however, that show PWO protein supplementation is a vital part of any athlete's diet (3, 5, 8, 9, 10, 13, 14, 15, 17, 18, 19, 21, 22, 23). It is likely that any individual trying to build muscle and enhance recovery should make every effort to maintain a positive protein balance throughout the day and especially after training. Three different methods of protein supplementation that one might consider to help maintain this balance are whole food, protein powders/pills, and amino acid supplements.

Whole Food Proteins

The most basic method is the whole food approach. Any additional dietary protein would come from a food source such as meat, eggs, or milk. Supplementing with whole food proteins is relatively cost effective and can generally be considered safe, as long as the food source is not overly processed. Foods such as microwave meals, hot dogs, and canned goods are usually overly processed and cannot always be considered as healthy protein sources. Proteins from whole food sources are rich in most amino acids and micronutrients and effectively create the necessary surplus of calories and amino acids. They also take longer to digest, which allows for a steadier stream of amino acid delivery to the muscle. If these proteins are consumed as part of a meal, the additional macronutrients (carbohydrates and fats) can assist in muscle recovery. A down side is that cooking is time consuming and requires some planning.

A few whole foods are worth mentioning due to their relatively high protein content. Fish has an amino acid profile rich in glutamic acid and lysine. Glutamic acid is a precursor to glutamine, which has been shown to enhance PWO glycogen restoration (6). Cold water species such as tuna and salmon also contain Omega-3 fatty acids which are quite valuable to the athlete in training because of their anti-inflammatory properties. Beef is an excellent source of protein, as well. Beef is a perfect complement to the athlete's diet as it is rich in zinc and iron and contains a high amount of protein that is rich in essential amino acids (EAAs). While the amino acid profile of beef is considered superior, it has a PDCAAS (Protein Digestibility Corrected Amino Acid Score) of 0.92 based on its reduced digestibility. Chicken, arguably the most versatile and popular meat for athletes, is also a high quality protein source because it is rich in EAAs. Eggs and egg whites are another popular addition to the athlete's diet. Each egg white equals about 5 grams of pure protein and eggs score a PDCAAS of 1.0, which is the highest score attainable. Whole eggs are rich in B-vitamins, vitamin D, vitamin E, and phosphorus. The amino acid profile of eggs is ideal as they are rich in both Branched Chain Amino Acids (BCAAs) and glutamic acid. Boiled eggs are a convenient protein source for an athlete that must travel frequently. Skim milk, or even chocolate milk, shows much promise as a PWO beverage. Milk protein consists of both whey and casein, and milk (especially chocolate) contains necessary carbohydrates that facilitate PWO glycogen restoration (13, 14, 22). Also, the amino acid profile of milk is quite robust and facilitates muscle recovery well because it is rich in glutamic acid and BCAAs. Although it is unlikely that regular consumption of a single protein source is harmful to performance, it seems reasonable that the complementary nature of a variety of proteins is the most effective approach.

Protein Powders

The use of commonly available commercial protein powder supplements is now a popular and convenient method of increasing protein intake, especially in the PWO role. There are many different types of protein supplements, and they differ in source and content. Most of the modern protein supplements are whey varieties. Whey protein is isolated from milk protein and is different from milk's primary protein, casein. It is inexpensive to produce, and it is high in BCAAs and glutamic acid. Whey is regarded as one the highest quality proteins based on its ideal amino acid profile (rich in necessary EAAs) and it is high digestibility, giving it a PCDAAS of 1.0. Whey protein comes in different varieties, as well: concentrate, isolate, and hydrolyzed. All are high quality proteins. The differences between the three are based on the amount of processing involved and the amount of protein per gram. Whey concentrate is the least processed and has the least available protein. Whey isolate is processed more to increase the amount of protein and remove impurities. Hydrolyzed whey is pre-digested by enzymes, breaking the protein molecules into smaller peptides. This allows the protein to rapidly enter the bloodstream. This quick assimilation rate is a major benefit of whey protein in general. The amino acids are quickly broken down by the digestive system and released into the blood for use by muscles. This can also be a problem. Some research suggests that when amino acids flood the blood stream too quickly the muscles cannot use them fast enough (22). The result is that they can be stored as fat, converted to glucose for energy, or broken down and excreted. With whey, smaller doses may be more cost effective and help prevent wasteful consumption.

Other types of protein powder supplements include casein derivatives, soy, egg white protein, hydrolyzed wheat protein, and even beef protein. Casein is the main protein found in milk and has been effectively shown to be a superior source of protein. Casein releases the amino acids into the blood stream much slower than whey, and thus keeps a steady flow of amino acids for a longer period of time. Many protein manufacturers are now blending whey and casein to provide a powder that contains both fast and slow acting proteins. Current research supports the conclusion that this is the best approach to PWO protein supplementation (22).

Soy protein has risen in popularity over the last two decades. It is a high quality protein (PDCAAS of 1.0), despite being a plant source protein. An interesting fact about soy protein is that it contains isoflavones, specifically phytoestrogens. Isoflavones are antioxidants and show much promise in preventative medicine (16). However, many believe that high doses of soy protein in men may have the undesirable effect of increasing estrogen, leading to negative side effects (especially for the weight trainer or strength athlete), although this has not been conclusively proven at the time of this writing (7). Soy has an amino acid profile similar to that of milk and may be used as an alternative, if necessary. Studies that compare soy and milk products generally show that milk is the superior protein for muscle repair, although soy protein continues to show some promise based on its antioxidant properties and amino acid profile (13, 22).

Egg white (albumin) protein has long been considered the "gold standard" of protein. It is one of the highest quality proteins available, and it is easily digestible. As a supplemental powder, egg white protein is probably slightly less effective than real egg whites, due to processing and shelf life. Nonetheless, it is still a high quality protein.

Hydrolyzed wheat protein and buckwheat fraction protein, while not as popular as whey, are commercially available proteins that have limited proven efficacy. Studies show that in trained cyclists, a solution containing wheat hydrolysate with added leucine and phenylalanine elicited a plasma insulin response greater than double that of carbohydrates alone. The researchers discovered that the addition of leucine and phenylalanine was critical to the high insulin response (21). Wheat hydrolysate alone may have very limited use as it is lacking in both lysine and tryptophan.

Beef protein supplements are becoming less and less popular, although they are still commercially available. Most are sold as desiccated (dried out) liver tablets or powder in protein blends. It is rare to find a beef protein powder now, but they are still around. Most trainers can adequately supplement their athletes' diet without the need for beef protein supplements. Desiccated beef tablets may be considered if the athlete's schedule does not allow time for a proper diet, as they can be carried and taken throughout the day. They still carry many of the micronutrients contained in whole beef, as well.

Finally, another protein source clings to the market and disguises itself in well marketed ingredient lists. Hydrolyzed collagen is a poor source of protein for muscle growth and repair. It has a low PDCAAS score and it is low in amino acids like the BCAAs and glutamic acid and is deficient in some essential amino acids. Collagen protein is high in the amino acids proline and glycine, which make it suitable for connective tissue repair, although a protein rich diet will supply these amino acids in abundance. It is sometimes added to other protein sources as an inexpensive way to boost the volume of a protein powder, pill, or liquid. Care must be taken when reading protein supplement labels. Better forms of protein are not much more expensive and are generally a far better source than collagen.

Amino Acid Supplements

Amino acid supplements show great efficacy in increasing protein synthesis. These supplements contain varying amount of either essential amino acids (EAAs), or a combination of EAAs and nonessential amino acids (NEAAs). Research conducted by Tipton et al. (17) in 1999 showed that EAA mixtures elicit a high corresponding rate of muscle protein synthesis, equal to that of other proteins; the researchers concluded that NEAA were not necessary to elicit this response.

Taking individual amino acids (AA) alone or with an additional protein source may also be an effective PWO technique. According to recent research, specific amino acids added to PWO supplements, specifically protein supplements, show potential to elicit independent effects. For example, proteins with high levels of leucine, BCAAs, or glutamine are more ideal for muscle building and recovery. Leucine, for example, induces a significant increase in insulin, even when compared to a carbohydrate feeding (1, 4, 9, 10, 12, 21). Insulin helps shuttle proteins into the muscle and higher levels of insulin generally correspond to reduced levels of protein degradation (10). Consequently, proteins with high levels of leucine facilitate an increase in NPB. The addition of BCAAs can reduce the need for PWO carbohydrates, as the BCAAs are available for conversion into glucose. This might lead to more protein utilization for the hypertrophy process. Glutamine, the most abundant amino acid in the human body, has been shown to increase the post exercise storage of glycogen (6). These amino acids are all present in high quality proteins, but the addition of the individual amino acid(s) can alter the AA profile and, in effect, create an "engineered" protein that may be of greater benefit to a strength athlete than a naturally occurring protein.

Conclusion: The Final Piece of the Puzzle

Faced with all this data, trainers and coaches must choose a protein that will yield maximal results with the least preparation time and cost. The reality is that there is no "magic bullet" for PWO protein supplementation. Many protein sources are adequate and most proteins, whether supplement or whole food, will yield some results. The question is, "will it yield the best results?"

First, the selection of the protein should be a deliberate process. Check the ingredients label on supplements to ensure that the proteins are derived from quality sources, such as whey, egg, and/or casein. Some protein manufacturers will claim superior proteins on the label, but provide a minuscule amount of true high quality protein complimented by a majority of lower quality proteins. Some powder supplements also contain additional ingredients, such as creatine, fats, carbohydrates, vitamins, and botanicals that may or may not be a desired addition to the athlete's diet. An important factor might also be taste. If the athletes don't like the taste they may be reluctant to drink or take the supplement. Hydrolyzed whey, for example, has an extremely bitter taste and despite its high quality is a hard supplement to swallow.

Optimally, the PWO protein should be of high quality and it should contain a mix of fast and slow digesting proteins (22). A protein powder containing milk protein is a sound choice because of milk's favorable amino acid profile and digestibility factors (except in the lactose intolerant population). Additionally, added amino acids can increase the effectiveness of any protein and might be a consideration. Many protein supplements have added amino acids already (leucine, glutamine, arginine, and BCAAs are popular additions), so they may be adequate for PWO needs. Whole foods are a viable solution for PWO protein also, and foods such as turkey sandwiches, boiled eggs, and chicken breasts can all be prepared ahead of time and stored for PWO consumption.

How much PWO protein does an athlete need? Unfortunately, some of the most recent studies utilized intravenous bolus injections of amino acids, making application difficult, but others studied the effectiveness of oral protein and/or amino acid ingestion in the PWO role. One study reported a significant increase in protein synthesis with a modest oral dose of 6g of EAA, while another study reported similar results with a dose of 40g of protein (15, 17). PWO protein benefits appear to be dose independent and 6g-40g of protein will induce similar effects on protein synthesis (15, 17, 23). As long as the athlete's daily protein requirements are met, the PWO dose does not need to be large.

Coaches, trainers, and athletes must become accustomed to the habit of immediate PWO nutrition. The act of consuming the PWO meal or shake must be considered part of the workout. They must know that the sooner the supplement is consumed after the workout the better the results will be. Current data further shows that pre-workout and during-workout protein supplementation yields significant increases in protein synthesis rates (2, 19).

Providing athletes with a sound PWO protein strategy involves supplying adequate sources of protein and dedication to the PWO supplementation program. Coaches and trainers should take an active interest in what their athletes are consuming (or not) after their workouts, as this critical window is the keystone to the productivity of the next workout. A well rounded PWO protein program is equally as important as the training program, and the failure to adhere to a PWO nutrition program based on sound, proven principles can hinder performance at all levels of competition.

References

1. Anthony, JC, Anthony, TG, and Layman, DK. Leucine supplementation enhances skeletal muscle recovery in rats following exercise. J Nutr 129: 1102-1106, 1999.
   
2. Beelen, M, Koopman, R, Gijsen, AP, Vandereyt, H, Kies, AK, Kuipers, H, Saris, WHM, and van Loon, LJC. Protein coingestion stimulates muscle protein synthesis during resistance-type exercise. Am J Physiol Endocrinol Metab 295: E70-E77, 2008.
   
3. Bolster, DR, Pikosky, MA, Gaine, PC, Martin, W, Wolfe, RR, Tipton, KD, Maclean, D, Maresh, CM, and Rodriguez, NR. Dietary protein intake impacts human skeletal muscle protein fractional synthetic rates after endurance exercise. Am J Physiol Endocrinol Metab 289: E678–E683, 2005.
   
4. Borsheim, E, Cree MG, Tipton, KD, Elliot, TA, Aarsland, A, and Wolfe, RR. Effect of carbohydrate intake on muscle protein synthesis during recovery from resistance exercise. J Appl Physiol 96: 674-678, 2004.
   
5. Borsheim, E, Tipton, KD, Wolf SE, and Wolfe, RR. Essential amino acids and muscle protein recovery from resistance exercise. Am J Physiol Endocrinol Metab 283: E648-E657, 2001.
   
6. Bowtell, JL, Gelly, K, Jackman, ML, Patel, A, Simeoni, M, and Rennie, MJ. Effect of oral glutamine on whole body carbohydrate storage during recovery from exhaustive exercise. J Appl Physiol 86: 1770-1777, 1999.
   
7. Dillingham, BL, McVeigh, BL, Lampe, JW, and Duncan, AM. Soy protein isolates of varying isoflavone content exert minor effects on serum reproductive hormones in healthy young men. J Nutr 135: 584-591, 2005.
   
8. Ivy, JL. Regulation of muscle glycogen repletion, muscle protein synthesis and repair following exercise. Journal of Sports Science and Medicine 3: 131-138, 2004.
   
9. Koopman, R, Pannemans, DLE, Jeukendrup, AE, Gigsen, AP, Senden, JMG, Halliday, D, Saris, WHM, van Loon, LJC, and Wagenwakers, JM. Combined ingestion of protein and carbohydrate improves protein balance during ultra-endurance exercise. Am J Physiol Endocrinol Metab 287: E712–E720, 2004.
   
10. Koopman, R, Wagenmakers, AJ, Manders, RJ, Zorenc, AH, Senden, JM, Gorselink, M, Keizer, HA, and van Loon, LJ. Combined ingestion of protein and free leucine with carbohydrate increases postexercise muscle protein synthesis in vivo in male subjects. Am J Physiol Endocrinol Metab 288: E645-E653, 2005.
    
11. Millward, DJ, Layman, DK, Tome, D, and Schaafsma, G. Protein quality assessment: impact of expanding understanding of protein and amino acid needs for optimal health. Am J Clin Nutr 87(suppl): 1576S-1581S, 2008.
    
12. Norton, LE and Layman, DK. Leucine regulates translation initiation of protein synthesis in skeletal muscle after exercise. J Nutr 136: 533S-537S, 2006.
    
13. Phillips, SM, Hartman, JW, and Wilkinson, SB. Dietary protein to support anabolism with resistance exercise in young men. J Am Col Nutr 24, No. 2: 134S-139S, 2005.
    
14. Rankin, JW, Goldman, LP, Puglisi, MJ, Nickols-Richardson, SM, Earthman, CP, and Gwazdauskas, FC. Effect of post-exercise supplement consumption on adaptation to resistance training. J Am Col Nutr 23: 322-330, 2004.
    
15. Rasmussen, BB, Tipton, KD, Miller, SL, Wolf, SE, and Wolfe, RR. An oral essential amino acid-carbohydrate supplement enhances muscle protein anabolism after resistance exercise. J Appl Physiol 88: 386–392, 2000.
    
16. Setchell, KD, and Cassidy, A. Dietary isoflavones: biological effects and relevance to human health. J Nutr 129(3):758S-767S, 1999.
    
17. Tipton, KD, Ferrando, AA, Phillips, SM, Doyle, D, and Wolfe, RR. Postexercise net protein synthesis in human muscle from orally administered amino acids. Am J Physio 276: E628-E634, 1999.
    
18. Tipton, KD, Blake, BR, Miller, SL, Wolf, SE, Owens-Stovall, SK, Petrini, BE, and Wolfe, RR. Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Am J Physiol Endocrinol Metab 281: E197-E206, 2001.
    
19. Tipton, KD, Elliot, TA, Cree, MG, Aarsland, AA, Sanford, AP, and Wolfe, RR. Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise. Am J Physiol Endocrinol Metab 292: E71-E76, 2007.
    
20. Todd, KS, Butterfield, GE, and Calloway, DH. Nitrogen balance in men with adequate and deficient enegy intake at three levels of work. J Nutr 114: 2107-2118, 1984.
    
21. Van Loon, LJ, Kruijshoop, M, Verhagen, H, Saris, WH, and Wagenmakers, AJ. Ingestion of protein hydrolysate and amino acid-carbohydrate mixtures increases postexercise plasma insulin responses in men. J Nutr 130: 2508-2513, 2000.
    
22. Wilkinson, SB, Tarnopolsky, MA, MacDonald, MJ, Macdonald, JR, Armstrong, D, and Phillips, SM. Consumption of fluid skim milk promotes greater muscle protein accretion after resistance exercise than does consumption of an isonitrogenous and isoenergetic soy-protein beverage. Am J Clin Nutr 85:1031– 40, 2007.
    
23. Wolfe, RR. Protein supplements and exercise. Am J Clin Nutr 72(suppl):551S-557S, 2000.
    

Damon's 525lbs bench press

A pretty easy attempt. Couldn't quite hit the boards. I should have gone up to about 550, by the looks of it....

Andrea's Training Log

Well, I've finally decided to add something of substance to the blog. First project: Andrea's training log. We are currently training in preparation for the Syndicated Strength Alliance (SSA) CandyAzz Classic powerlifting competition on February 7, 2009. LINK We are both competing, but I have a feeling her logs will be more exciting than mine, plus it allows me to write about something other than myself. Since I am just starting the log today, I'll repost tonight with her deadlift/bench training.

Her training schedule looks like this:

• FRIDAY - Bench & Deadlift w/ with either heavy back or chest/triceps work (the emphasis alternates from bench to deadlift every other week);
• SUNDAY - Squat and leg work. During the week she does her cardio and arm/shoulder/abs training.

So far, she has hit a 175lbs bench, a 275lbs deadlift, and a 250lbs squat. Not bad, in my opinion. She'll hit 300/200/300 with no problems. The goal is to set a state record.

Well... here are couple of videos from tonight (4 DEC 2008). She hit a strong 285lbs, which puts her right on track. Here are her numbers:

Deadlift: 185 x 3 (video #1), 205 x 3, 225 x 3, 275 x 1, 285 x 1 (video #2)

Bench (3 board): 135 x 5, 155 x 5, 175 x 5 (easy)

Sunday we squat. Stay tuned...

Stay Motivated This Winter!

NATIONAL ATHLETIC TRAINERS’ ASSOCIATION OFFERS TIPS ON HOW STAY MOTIVATED AND IN SHAPE DURING THE WINTER MONTHS
DALLAS, November 25, 2008 – Baby, it’s cold outside. It may look like an enticing winter wonderland out the window, but it’s often a challenge to exercise when the days are short and nights are cold. The National Athletic Trainers’ Association, a not-for-profit organization that represents 30,000 members of the athletic training profession, has tips to help children and adults get on their feet and moving during the months ahead:

Warm Up and Cool Down: Cold weather constricts muscles, so allow enough time for proper stretching to warm up muscles before you exercise. Cool down with stretches to keep you limber and flexible. Leg, arm and calf stretches should be held for 30 seconds each for best results.

Dress in Layers: Wear layers for maximum warmth and take them off as needed. Make sure that the layer closest to your skin is a material that will “wick” moisture from your skin. Your outer layer should be wind proof as well as water resistant. And, don’t forget a hat or headband and gloves to keep you well insulated. Wear reflective clothing if you work out in the dark.

Put Your Best Foot Forward: Make sure to wear shoes or boots that fit properly and will also keep the snow and moisture from getting your feet wet and cold. Material such as GORE-TEX® is best for insulation and maximum results.

Stock Up on Smart Foods: It’s easy to grab a cookie or holiday treat in lieu of a healthy snack alternative. Choose foods and beverages that will help fuel your body for cold weather workouts – fruit, whole grain breads, nuts and sports drinks such as Gatorade are the best bet (though a cookie or two is always a deserved reward after you exercise!).

Stick to Your Routine: If you enjoy running or walking in the warm weather months, there’s no reason you can’t enjoy these activities year-round by wearing the right winter clothing.

Try a New Sport: Try something new this winter to spark your interest – snow shoeing or cross country skiing, ice skating and even sledding are great aerobic activities that will get your heart racing and help tone the arms and legs for spring. Since falls on ice are a leading cause of injury, make sure to start slowly and get acclimated to the rink or slope.

Toss a Snowball: If you’re surrounded by a winter wonderland the next few months, pick up a snowball and have some fun with family and friends. This is great upper body exercise. Remember to use correct form, aim and toss moderately – this is not the World Series.

Start Shoveling: When snow is piled up at your front door, shoveling can be great exercise. Be square to the shovel -- your feet and shoulders should “face” the shovel to avoid injuries to your back, neck, and shoulders. Start slowly to build endurance and improve on technique.

Bring Along a Buddy: It’s hard enough to stay motivated when the weather is a challenge, so bring along a friend who shares your joy of fitness (or will get you moving).


Join a Gym: If you just can’t battle the cold temperatures, join a gym. Many health clubs offer incentives during the winter months that you just can’t refuse. Take a swim, try yoga or even learn how to rock climb if you’ve got that adventurous spirit.

Use the Mall: Weather outside is terrible? Most malls open for walkers early in the morning. Have you ever noticed that the floor in some malls has different patterns or colors especially along the storefronts? This marks the trail for walkers.

“Create a workout regimen that will keep you motivated, energized and physically active throughout the winter months” says Marjorie J. Albohm, MS, ATC, president of NATA. “Set your own fitness goal so you have a real sense of accomplishment - and some fun - from your winter activities,” she adds. “Always consult a physician before starting a new routine or if you have pre-existing health conditions. And, if you live in a warm weather climate, enjoy swimming, walking, cycling, running, or a set of tennis or round of golf to get you in shape for spring.”

National Athletic Trainers’ Association (NATA) – Health Care for Life & Sport

Surprise drug roils the NFL

Last update: October 28, 2008 - 11:48 AM

A prescription diuretic approved by the Food and Drug Administration in 1983 could become a familiar name to football fans in 2008.

It's bumetanide.

Several players, including two Vikings, reportedly have tested positive for the drug, which recently was added to the NFL's list of banned substances.

Bumetanide was intended for people who suffer from excessive fluid in the body caused by heart failure or kidney problems. It is banned under the NFL's Policy on Anabolic Steroids and Related Substances because players could use it to mask steroid use.

Vikings defensive tackles Pat Williams and Kevin Williams were named in a Fox Sports story Sunday as players who could face four-game suspensions. Because the investigation and appeals process are confidential, the league and the Vikings would not specifically comment Monday. No suspensions are imminent.

There are 92 substances on the banned list, which was agreed to by the league's Management Council and the NFL Players Association. Among the substances are 47 anabolic/androgenic steroids and 24 masking agents.

Bumetanide is listed as a masking agent. The term "masking" is a bit deceptive.

"All labs, when they test, they check the concentration level of anything they test for," said Dr. Philip Wenger, an assistant professor at the St. Louis (Mo.) College of Pharmacy. "That's done to eliminate the possibility of a false positive. What bumetanide does is increase the amount of urine considerably, to the point where it dilutes the contents. But any lab would have a certain level of dilution that's acceptable."

Debating supplements

ESPN's Chris Mortensen reported Sunday that the number of players testing positive for bumetanide could exceed 15. Mortensen also reported that several of those players are considering a suit against the manufacturer of StarCaps, a weight-loss supplement they claim did not disclose bumetanide on its label.

While that could help the players recoup damages against StarCaps, it would not help them in their appeal of the four-game suspension that comes with a first-time offense.

Ignorance can't be used as a defense. Page 23 of the policy advises players "to avoid the use of supplements altogether." It also warns them in capital letters that ignoring this advice comes "AT YOUR OWN RISK!"

The NFL and the players union also understand that the use of legal, over-the-counter supplements is widespread among NFL players. That's why the league and the union came together and created the label certification program with Abbott Laboratories, the parent company of EAS supplements.

Players taking EAS products through league distribution are guaranteed to get supplements free of any banned substances. Arizona Cardinals receiver Larry Fitzgerald Jr., the former Academy of Holy Angels high school star, endorses EAS products.

"I think as a player you have to be aware of what you put in your body," he told the Star Tribune for a story in 2006. "This is your body, this is your career, this is your livelihood that's at stake when you put things in your body.

"I'm not going to take anything that I don't know is official because that's my image. I have my name, my dad's name, I have a lot of people that I have to look out for in terms of every decision I make, so I don't want to embarrass myself or my family by doing anything that's going to bring negative publicity to myself. So anything I take or anything I do, I'm always double and triple checking it."

They use what they know

Naturally, not all players embrace the EAS products. They prefer supplements they're more familiar with.

"It's like comparing a Ford Escort to a Lamborghini," said Vikings tight end Visanthe Shiancoe when asked to compare his supplement of choice, which he didn't want to name, to the EAS supplements.

"The Escort will get you there. But my supplements will get you there."

Shiancoe said he checks all of his supplements with the union's list of approved supplements.

"I've never tested positive for anything," Shiancoe said.

Sitting on a stool next to Shiancoe in the Vikings' locker room on Monday was receiver Robert Ferguson. He was mixing an orange-flavored supplement drink from a powder given to him by Shiancoe.

"You sure this stuff is OK?" Ferguson said to Shiancoe. "I don't want you getting me in any trouble."

Supplemental shakes, drinks and power bars are commonplace in any NFL locker room. A lot of NFL players, including New Orleans Saints quarterback Drew Brees, endorse Advocare supplements.

Source: Minneapolis Star Tribune
http://www.startribune.com/sports/vikings/33419924.html

Most Physicians Take and Recommend Supplements

The majority of physicians (79%) recommend supplements to their patients, according to the “Life…supplemented” Healthcare Professionals (HCP) Impact Study, which surveyed 1177 physicians.

The study is part of the “Life… supplemented” consumer wellness campaign, which is dedicated to driving awareness about the mainstream use of dietary supplements as an integral part of a proactive personal wellness regimen that combines healthy diet, supplements and exercise. The campaign is managed by the Washington, D.C.-based Council for Responsible Nutrition.

The top five health reasons physicians recommend supplements to their patients are: bone health (33%), overall health and wellness (32%), joint health (29%), heart health (26%) and maintain healthy cholesterol (22%).

Additionally, 72% of physicians say they use dietary supplements themselves. The top supplements include: multivitamin (87%), vitamin C (78%), B vitamins (63%), vitamin D (59%), vitamin E (58%) and calcium (58%).

While the survey did not ask physicians to specify which supplements they might recommend for each condition, some supplements are recognized to help maintain optimal health in each of the areas noted. Annette Dickinson, PhD, consultant to the “Life…supplemented” consumer wellness campaign, suggests some supplements to consider taking to improve health in these five areas:

1) Bone health: Calcium is essential for bone health, and research consistently shows that Americans don’t get enough of it in their diet. Attention to bone health is vital at all stages of life—during the growing years (childhood and teens) when the body is building bone, during the middle years when the body needs to maintain bone mass, and in the aging years when the body is slowly losing bone. With advancing years, the risk for osteoporosis—a chronic condition characterized by loss of bone mineral density—increases. Bones can become so frail that they break—and not just in women. Men also suffer bone loss, and can fall victim to fractures.

Supplements to consider: Calcium and vitamin D are the most recognized key nutrients for strengthening bones, but magnesium is also a key component of bone. Vitamin K is involved in bone formation, and vitamin C is essential for making collagen, a structural protein found in bones.

2) Overall health and wellness benefits: To help your body be as healthy as it can be, the best place to start is with a healthy diet and plenty of physical activity, and dietary supplements should be included as part of the recipe for good health. In particular, the demands of everyday life may prevent us from eating exactly as we should, and that is one reason that healthcare professionals may recommend nutritional supplements—to “fill the gaps” in those areas where our diet may fall short. Also, researchers are finding that some important vitamins and minerals may help protect against certain chronic diseases, in amounts that are difficult or impossible to obtain through diet alone.

Supplements to consider: When it comes to filling nutrient gaps, a good multivitamin with minerals is king. In fact, this survey also found that almost three quarters of physicians (72%) said it is a good idea for patients to take a multivitamin. Other supplements can play a role too, including omega 3 from fish oils, extra vitamin D and antioxidant products such as green tea and CoQ10.

3) Joint health: About 21 million adults have osteoarthritis—a degenerative joint condition resulting in the loss of cartilage that covers and cushions the joints. This leads to achy joints and could ultimately require a corrective surgical procedure, such as hip or knee replacement. Though joint pain and discomfort are typically associated with people of advancing years, athletes involved in high impact training, such as runners, are also affected and are at high risk for osteoarthritis later in life. The condition also appears to have a hereditary component so even the weekend warrior and the couch potato could be affected by joint pain and discomfort.

Supplements to consider: Glucosamine and chondroitin sulfate are important contributors to joint health. There is a strong body of human clinical trials that supports the safe use of glucosamine, chondroitin sulfate, or their combination for significant and long-lasting decreases in joint pain and improvements in mobility.

4) Heart Health: Cardiovascular disease is the number one killer of men and women in the U.S. Much of what we do in our 20s and 30s can greatly affect our heart later on in life, meaning that attempts to protect against cardiovascular disease are far more effective when preventative measures are adopted as lifelong habits—the earlier the better. These measures include eating well, taking supplements, getting plenty of exercise and managing stress levels.

Supplements to consider: Omega 3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) found in “fatty” fish (like salmon) and some fish oil supplements are known to affect more than a dozen characteristics that contribute to a healthy heart. They reduce inflammation, reduce the tendency to form clots, decrease the likelihood of developing cardiac arrhythmia, and at high levels lower triglyceride levels. Other supplements to consider for heart health include vitamin E and the B vitamins. Observational studies suggest benefits for heart health from taking at least 200 IU of vitamin E per day—an amount impossible to obtain from diet alone. And observational studies have shown that generous amounts of B vitamins, such as folic acid and vitamins B6 and B12, can lower homocysteine, which may help prevent heart attacks, although that has not been borne out by recent clinical trials.

5) Maintain healthy cholesterol: Another component to a healthy heart is maintaining a healthy cholesterol level. Many factors that you can’t control, such as age and genetic makeup, impact your cholesterol levels, but there are things you can do to keep cholesterol levels from getting too high, starting with a healthy diet. Eating lots of fruits and vegetables and whole grains, using olive oil instead of other fats, and including plenty of fish would all be excellent components of a healthy diet.

Supplements to consider: Soluble fiber is recognized for its cholesterol-lowering effects and fiber supplements are available if you do not already include plenty of fiber in your diet. Soy protein, phytosterols and stanol or sterol esters also have a cholesterol-lowering effect.

Centrum Cardio Claims Under Investigation

U.S. lawmakers are investigating advertising claims that Wyeth Consumer Healthcare, Madison, NJ, has made for its Centrum Cardio product, which is marketed as a “cholesterol-lowering” multivitamin that contains 800 mg of phytosterols.



The U.S. House of Representatives Committee on Energy and Commerce and its Subcommittee on Oversight and Investigations—chaired by Michigan Reps. John Dingell and Bart Stupak, respectively—sent Wyeth president and CEO Bernard Poussot a letter dated Sept. 12, asking the company to substantiate its claims.

A television commercial advertises Centrum Cardio—which launched in October 2007—as the “First and only complete multivitamin that lowers cholesterol.” The company’s website also claims its product can lower cholesterol within one month. It cites a 2000 FDA interim rule that allows dietary supplements or foods that provide 800 mg of free phytosterols to claim a possible reduction in heart disease. A daily serving of Centrum Cardio, or 2 tablets, contains 800 mg of phytosterols.

“We are concerned that these statements may be misleading to the general public and that patients with high cholesterol may erroneously substitute Centrum Cardio for a treatment plan prescribed by their physicians,” the Sept. 12 letter states.

In addition to documentation related to claims made for the product, the lawmakers requested copies of all direct-to-consumer (DTC) advertisements within two weeks of receiving the letter.

The House Democrats say their committees are continuing to investigate DTC advertising for pharmaceutical products.

Dr. Goldberg - Power Foods

Here’s a great article presented by Dr. Goldberg of the AdvoCare SciMed Board on the importance of “power foods”.

Power Foods

In the best of all possible worlds, we’d always have the time to choose, find and prepareHealthy pyramid healthful balanced meals. As a result, we’d be lean and mean, full of energy, and stocked with the vitamins and minerals we need to live well longer.

Right. Let’s face it, guys: In this most real of all worlds, eating properly sometimes takes back seat to work, family, friends, or even play. And when we eat on the run, nutrition is usually the last thing on our minds. We eat what’s easy, and it generally offers the minimal daily requirement of little but fat and simple carbohydrates.

Next time you’re in rush at mealtime, instead of settling for a stomach-pounder and fries, look for a power food-one that will get you going and keep you there. Try:

Baked Potatoes
Because of french fries, too many people dismiss potatoes as healthful food. Without the grease, potatoes are nonfat and loaded with complex carbohydrates, potassium (a mineral important to blood pressure regulation), vitamin C, and copper. (Stick to margarine or, better yet, salsa for toppings, though.)

Bananas
They’re packed with fiber and potassium. Along with dried fruit, they make ideal portable snacks.

Beans
Fiber, protein, complex carbohydrates, and folate (a B vitamin) all in one package. Prefer whole beans to refried, which usually add fattening oil.

Broccoli
All the green vegetables are winners, but this one may be tops. Its list includes fiber, vitamin C, folate, and the minerals magnesium and iron.

Corn
An unsung hero, this is an excellent source of fiber and complex carbohydrates for sustained energy.

Fruit
Fiber, carbohydrates, vitamins, minerals-almost anything except fat. Dried fruits are a particularly intense source of energy. And in a pinch, an apple can sub for a toothbrush.

Fish
Usually a lower-fat source of quality protein than meat dishes. Stick with baked, broiled or poached though, since the fish plays second fiddle to fat when it’s fried.

Pasta
A great source of complex carbohydrates that also offers iron and B vitamins when it’s enriched. Stick with tomato or marinara sauce to keep fat low.

Peppers
Jalapeños and the hundreds of other types of chiles are great sources of vitamin C, and the spiciness may raise metabolism, enhancing weight loss.

Soup
Broth-based soups help you get your vegetables in a tasty mixture. Unless meat or dairy is added, it’s dependably low in fat.

Dr. Goldberg

Dr. Kraemer - Fitness Tips

Well you have now gotten a clean bill of health and are ready to get active! The biggest mistake most people make when starting a program is doing “too much, too fast”. Even in healthy people this can result in excessive soreness and unnecessary fatigue. So start slow and work into a total conditioning program.

Another mistake too many people make is that they do not address a total conditioning program and just perform one exercise. A great example is the 45 year old corporate executive who was an avid runner and got pretty good running in 10K races and enjoyed his workouts.

However, he never did any resistance training and thus had low strength fitness. He also had a love of skiing and was pretty good on the short runs in the New England region but then took on some serious hills that were double and triple the time down the hill out West. With these more demanding and long downhill runs his lack of strength and power ended up in a knee injury on a late run in the day. In addition, without the needed muscular fitness his recovery was slower as well. So it is important to have a program that addresses all of the fitness elements.

A total conditioning program consists of cardiovascular endurance fitness, muscular fitness, flexibility fitness and body composition fitness via optimal nutritional and supplementation practices.

Exercise training should also be progressive, meaning starting at a level that can be easily tolerated and progressing to harder workouts over time. In addition, variation in training called “periodization” should also be used in order to provide for needed rest for optimal recovery and to avoid boredom in the training programs.

In addition, a warm up and cool down should be a part of every workout and this should include both static and dynamic stretching and light warm-up activities.

The American College of Sports Medicine and the American Heart Association currently recommend that healthy adults need:

* 30 minutes (minimum) of moderate intensity cardio, 5 days per week
- or -
* 20 minutes (minimum) of vigorous intensity cardiovascular exercise, 3 days per week

Moderate intensity physical activity is classified as a physical activity performed at a level sufficient to noticeably raise one’s heart rate and cause one to break a sweat, yet still allow the individual to carry on a conversation (such as brisk walking).

Vigorous-intensity activity is classified as a physical activity that causes rapid breathing and a sufficient elevation in heart rate (such as jogging). These activities should be performed in addition to the routine activities of daily living.

These guidelines can be achieved by combining moderate- and vigorous-intensity physical activities on different days. It is possible to achieve these guidelines by walking briskly for 30 minutes two days per week, and jogging at a higher intensity on two other days per week.

Additionally, these recommendations are minimum recommendations. In order to lose weight or maintain weight loss, 60 - 90 minutes of exercise may be necessary.

Tips for fitting cardiovascular exercise into a busy lifestyle

Accumulate 30 minutes - The recommended 30 minutes of moderate intensity physical activity can be achieved by three shorter 10-minute bouts of exercise, totaling 30 minutes. Research indicates, that this can be just as affective as 30-minutes of moderate intensity physical activity done in a single bout, and is particularly useful for individuals who have a hard time finding 30 minutes at one time.
Schedule the activity - It is important to make exercise a regular part of a daily schedule by setting specific days and times for exercise.
Choose activities you enjoy - In order to stay motivated and adhere to exercise goals, activity selection is important. Suitable activities to meet the recommendations are vast, and include such activities as swimming, biking, or playing basketball with friends. Activity selection should consider individual interests, needs, schedules, environment, family, work, and social commitments, travel, and weather conditions.

In my next article we will examine how to determine your exercise intensity.

Keep up the good work and just get started with some regular cardiovascular activities to help you get into the habit of exercising several times a week. Remember, you need to take that time for yourself to optimize your health and fitness potential and live life to its fullest!

Good luck and good training.

William J. Kraemer, Ph.D., FACSM, FNSCA, CSCS
Professor, Human Performance Laboratory
Department of Kinesiology
University of Connecticut

Product Spotlight: Muscle Fuel

What is Muscle Fuel?
Muscle Fuel Pre-Workout Drink is a unique, single serving product that packs a powerful blend of 28 vitamins, minerals, botanicals, and other energy-producing components.* This effervescent powder comes in a fruit punch flavor and is the perfect pre-workout drink.*

Why Muscle Fuel?
Muscle Fuel helps enhance physical performance and endurance.* It helps reduce oxidative stress, facilitates recovery, maximizes the benefits of training, and supplies essential components for muscle gain during and after physical activity.* Along with energy and performance, Muscle Fuel even provides ingredients to maintain normal electrolyte balance so you can last longer with your workouts.*

Who needs Muscle Fuel?
• Someone wanting to get the most benefit from their workouts
• An athlete desiring optimal support for sports performance
• People wishing to slow age-related muscle atrophy
• Those wanting to further enhance physical performance and endurance

What are the benefits?
• Maximizes your workout*
• Supports multiple muscle metabolic processes*
• Helps enhance physical performance and endurance*
• Supports electrolyte balance*

Product Spotlight: OmegaPlex

OmegaPlex®

Is this you?
Someone who wants to increase your intake of omega-3 fatty acids for better health
Someone interested in maintaining overall wellness and healthy core nutrition
Someone who does not consume a minimum of two servings of fish per week
Someone who has taken omega-3 supplements in the past, but is looking for a superior source


OmegaPlex® omega-3 fatty acid supplement is a safe, convenient, easy way to get the omega-3 fatty acids that may be missing from your diet, especially if you consume fish less than twice a week. It contains both 600 mg of EPA and 400 mg DHA long-chain omega-3 fatty acids per serving for maximum benefit.* Because these nutrients are involved in transporting nutrients, OmegaPlex is an important component for core nutrition.* It also helps promote healthy hair, skin and nails, and supports a healthy immune system.* It plays a key role in cardiovascular activity by supporting normal blood flow and healthy blood pressure.* In fact, consuming omega-3 fatty acids may reduce the risk of coronary heart disease.** By supporting a healthy metabolism, OmegaPlex can aid weight management.*

OmegaPlex meets the highest quality standards of product safety and efficacy. Each softgel starts with high-quality marine lipid concentrate, which must meet strict analytical testing requirements for environmental contaminants, quantity of long-chain omega-3 fatty acids and oxidation as indicators of safety, purity, potency and freshness. OmegaPlex also contains the antioxidant vitamin E in its most active form to further ensure omega-3 fatty acid stability.* The quality values of OmegaPlex are consistent with or exceed the Council for Responsible Nutrition (CRN) voluntary monograph values.

-Supplies 1,000 mg of omega-3 fatty acids per serving
-Contains both EPA and DHA fatty acids
-Plays an important role in the transportation of nutrients*
-Helps support normal blood flow and healthy blood pressure*
-Promotes cardiovascular health in conjunction with a healthy diet and exercise*
-Helps promote healthy metabolism*
-Helps maintain a healthy immune system*
-Promotes maintenance of healthy skin, hair and nails*

Price: $15.95

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Women's Health Article

Women’s health checklist
September 23, 2008

Today we would like to bring you an article written by AHRQ Director Dr. Carolyn Clancy. Dr. Clancy has prepared brief, easy-to-understand advice columns for consumers to help navigate the health care system. Dr. Clancy, a general internist and researcher, is an expert in engaging consumers in their health care.

If you’re like most women, you make health decisions for your family, including your parents or relatives as they get older and need more medical care. Finding time to tend to your own health may not be high on your list of things to do.

But taking care of your health isn’t as hard as it may seem. Practicing healthy behaviors, getting screening tests, and taking medicines if you need them can go a long way toward keeping you in good health and lowering your risk of getting some diseases.

Women of all ages can greatly improve their health and reduce their chance of disease by daily following these five steps that are included in the checklist:

Don’t smoke.
Exercise.
Eat a healthy diet.
Stay at a healthy weight.
Drink alcohol only in moderation.

No one calls these steps simple, because for some people quitting smoking or getting daily exercise is not easy. But these steps have been proven to improve health and lower your risk of disease. If you have to change your behavior to follow these steps, it will be worth it in the long run.

Another way that you can stay healthy is to get the screening tests that are recommended for your age and medical condition. Talk to your doctor about which ones you need and how often you should be tested.

Here are some conditions that affect women and for which good screening tests are available. Advice on how often you should get them is included.

Breast cancer: Have a mammogram every 1 to 2 years starting at age 40.
Cervical cancer: Have a Pap smear every 1 to 3 years if you have ever been sexually active and are between the ages of 21 and 65.
High blood pressure: Have your blood pressure checked at least every 2 years.
High cholesterol: Have your cholesterol checked regularly starting at age 45. If you have diabetes, you have high blood pressure, or if heart disease runs in your family, talk to your doctor about whether to have it checked.
Osteoporosis (thinning of the bones): Have a bone density test beginning at age 65 to screen for osteoporosis. If you are between the ages of 60 and 64 and weigh less than 154 pounds, talk to your doctor about being tested.

Some women take medicines to prevent disease without first talking to their doctor. We advise against that: All drugs, even over-the-counter medications, have side effects and can hurt you if they are not used properly.

Check out our AdvoCare site!

CLICK HERE!


AdvoCare is a premier health and wellness company offering more than 70 exclusive nutritional and skincare products and a business opportunity that empowers individuals to explore their ultimate potential. With AdvoCare, you can experience positive life changes in your health, your hope and your future.

If you've looked for solutions before, you'll quickly discover that AdvoCare products are unique. Every product is formulated with quality ingredients and based on elite research from around the world to ensure that AdvoCare stands apart as your authority on health and wellness.

The AdvoCare business opportunity is based on the belief that everyone deserves health, hope and a future. We all want to look better, feel better and make a positive difference in the lives of others. With AdvoCare as your vehicle, you can earn a substantial income and gain freedom to live life on your terms.

Cutting-edge science with you in mind. The AdvoCare Scientific & Medical Advisory Board represents a wide variety of health disciplines including nutrition, biochemistry, physiology, pharmacology, toxicology, skin care and surgery. Nationally and internationally recognized in their specialty areas, Board members use their expertise to ensure that all AdvoCare products are based on solid science and created with the highest quality ingredients. Each AdvoCare product is designed to be world-class, cutting-edge, safe and effective. The right combinations of ingredients in the correct amounts are a hallmark of AdvoCare products. In addition, our goal is to provide consumers with finished products that are tested to ensure that they contain the amounts stated on the label.

Robert Hackman, Ph.D., of the University of California at Davis, is chair of the Scientific & Medical Advisory Board. Dr. Hackman says AdvoCare has a unique and unparalleled commitment to producing world-class products.


To look and feel good, you need a well-balanced diet and regular exercise. Studies suggest that the average American diet simply does not include all that is needed to ensure enough vitamins, minerals and other essential nutrients for a healthy life. Supplementation, in conjunction with a healthy diet and exercise, can have a dramatic impact on your health and wellness. AdvoCare products, the most advanced nutritional supplements available, can help deliver the nutrients frequently missing from the diet, and along with a healthy lifestyle, can support a lifetime of optimal wellness.

Safety is the first consideration for every AdvoCare product. Each product is backed by more than 270 years of combined experience and expertise from the Scientific & Medical Advisory Board. Working with the Research & Development team, they ensure that AdvoCare products are based on proven and effective science and nutrition. Furthermore, the products offer a unique, comprehensive solution to your nutritional needs. The formulations are designed with the most effective combination of nutrients that are easily absorbed into the body. AdvoCare also maintains the highest standards of manufacturing and scientific integrity.

First Blog

Finding Fit Within strives to maintain the cutting edge of fitness and weight loss. Our mission is to take each client straight to his or her health and fitness goals as quickly and efficiently as possible. We know that our programs are the best on the market, and once you make the commitment and hold yourself accountable for the results, you will achieve your goals.Personal training means more than a couple of hours a week to us. We understand that each person lives a busy, individualized life and our primary goal is to fill every gap so that your weight loss and fitness goals are achievable. Most programs take you through a workout two or three times a week, but we seek to change every aspect of our clients' lives from eating to exercising, and we offer a top of the line nutritional regimen at a discount.We currently serve the New York Hudson Valley and Oswego areas. We provide the most comprehensive training packages available.