Category Health

How To Be As Prepared As You Can Be for Your Big Run

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I am posting this a second time with links embedded in the article. What a great contribution by Jason Lewis!

– Written by Jason Lewis

Mike Tyson once said, “everyone has a plan until they get punched in the mouth.” For those about to compete in a major race, the logic still applies. Everyone has a plan for their run until they come face to face with some of the harsh realities of the race running. It can be hard, and you may face what feels like insurmountable obstacles. But if you prepare yourself properly, you can make sure you have the best chance possible to beat whatever punch – metaphorically speaking of course – comes your way. Here are some tips.

Know how to properly hydrate

If there’s one thing that any runner must know, it’s proper hydration. Dehydration lowers your blood volume and when you have lower blood volume your heart has to work extra hard to get blood (oxygen) to your muscles. Long story short, you can’t run your best when dehydrated. So, drink as much water as you can before, during, and after your runs?

Not exactly. Overconsumption can be an issue. For the most part, you should drink when you’re thirsty – no more, no less. Don’t overcomplicate things. Here’s a good resource on how to properly hydrate for certain types of runs.  

One big question is whether water is good enough, or should you hydrate with sports drinks. Both are true, actually. Water is fine, but there are some benefits to Gatorade. Sports drinks contain carbs (in the form of sugars) and electrolytes (which you lose when you sweat) – two things your body needs when participating in demanding physical activity.

Find a routine and stick to it

You should develop a routine surrounding your runs and keep it the same through training and through race day. Eat the same thing before, during, and after runs. Wear the same shoes and clothing. Get the same amount of sleep the night before. Listen to the same music. This routine, if you keep to it, will help your body and mind stay strong through the tough stretches.

Know how to treat common running injuries

Running puts a good amount of stress on your body – whether it’s trail running, city running, or even practicing in a gym or on a treadmill. If you run a lot, you’re going to get hurt at some point. There’s no getting around it. It’s vital that you know how to deal with sprains, scrapes, blisters, and more. The shorthand guide is to always ice a sprain, stretch a cramp, pressure a wound, and leave a blister intact. For more on this, check here.

Know why you’re running

Sure, you’re running for the exercise and the feelings of personal accomplishment. The runner’s high isn’t an unwelcome byproduct. But in the end, running is about a mentality – even a spirituality for some. Focus on how running gives you a mental boost and makes you a stronger person: push your self to achieve goals you never thought possible; give yourself a chance to find a stronger you through self-discovery; heal from a broken past; overcome seemingly impossible obstacles. As Jim Friedrich says in the article The Spirituality of Running, “What we do with our bodies manifests and expresses inner states, the sacred ground of our being. But bodily practices can also induce inner states.”

Whether you’re running for fun, a charity 5K or a marathon – the principles of proper running preparation are pretty much the same. If you know how to hydrate, deal with inevitable injuries, and stick to what you know works, you will have a good chance at succeeding in whatever you do. “Success” is whatever you want it to be – only you can decide your own criteria.
Photo Credit: Pixabay.com

ABOUT THE AUTHOR
Jason Lewis is passionate about helping seniors stay healthy and injury-free. He created StrongWell.org to share his tips on senior fitness.

Chemical-Free Laundry

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NOTE: This is an UNPAID, UNBIASED review of the Magnetic Laundry System.

Back in July, one of my roommates sent me a link to a revolutionary magnetic laundry system which would eliminate the need for harsh detergents.

Magnetic Laundry System

Here is the description of the system which I have copied and pasted below:

About Magnetic Laundry System

These blue balls, patented technology, are proven to be a durable, healthy and environmentally friendly alternative to laundry detergent, completely eliminating your reliance on harsh chemical detergents forever.The truth is water is a powerful element and a universal solvent. Detergent simply enhances water’s already existing powerful cleaning potential. How? By changing the surface tension of the water. This helps water molecules become more spaced out and slippery to pull out the dirt trapped in dirty clothes.

Product Features

With multiple permanent magnets arranged in a unique configuration, the MLS generates a powerful magnetic field to do just that, to change the surface tension of the water, – just like detergent does, only without all the toxic chemicals.

No more wasting money on harsh chemical detergents many of which are made of synthetic, hazardous, petroleum based chemicals – which are linked to health problems: headaches, skin sensitivities, allergies, respiratory irritations, asthma and even cancer.

These chemicals don’t rinse out; they hang around as residue and get absorbed through your skin over time, build up in the body and can wreak havoc on your health.When they do rinse out they go on to polluting our water supply, aquatic life, and environment.Just imagine how much chemicals have ended up in your body, how much money you have spent on detergent, and how much energy you have wasted battling with skin sensitivities and allergies. Make the switch today!

Instructions

Simply put the MLS in your washer. You can leave the magnets in there and never think about them again. It is a reusable, onetime buy, with a 50 years manufacturer’s warranty.

Basically, detergents are designed to change the surface tension of the water which is inside the washing machine. Strong magnets do the exact same thing. Since this was a one-time purchase, and my curiosity got the best of me, I purchased the system. Weeks went by, and the company didn’t respond to my email inquiry regarding the whereabouts of the shipment. But I was excited about trying the system and kept my fingers crossed that I would receive the package, and that the concept would in fact work. It took almost six weeks to receive the order, but I definitely did get it.

I was in such a rush when it was time to do my next load of laundry, that I promptly forgot about the magnets and used detergent, so I resolved to use the magnets the next chance I got. I made sure I had a full load of laundry, consisting of towels and clothing, for the first go-round with the magnets. I filled the washer with water, loaded the clothes, and threw the magnets in. 27 minutes later, I opened the lid, and found that my laundry was completely clean. In an effort to keep my first load of laundry washed with the magnets completely chemical-free, I tossed several wool dryer balls, each enhanced with a drop of peppermint oil, into the dryer with the load. Though the dryer balls slowed the drying process, they were quite effective in reducing static cling and imparting a clean, natural scent to my laundry.

Since that time, I have used the magnet system a couple of times, and I am thrilled with the results. I certainly hope that the magnet system continues to work well, since I prefer to omit, or at least reduce, the use of chemicals while doing laundry. I’m still on the fence about heavily soiled and stinky laundry, but there are people using the magnet system who wash items like soiled diapers, and they say the results are great. I think if I have a very heavily soiled laundry load and there is extra time to experiment, I may use the magnets for one wash to see how well they clean. However, the clean freak in me is leaning towards using bleach and detergent to clean those loads.

The Challenges Of Traveling: How to Eat Clean and Train While On The Road

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It can be extremely challenging to adhere to regular training and healthy eating habits while traveling. As if that wasn’t enough, the impending holiday season presents even more of a challenge because of the indulgent foods which emerge. That is why some die-hard fitness people are resistant to travel, and are almost terrified of the holidays. And while it is possible to stay on track with workouts and food while traveling, foraging for fitness resources like a gym to work out at and places which carry clean food selections can range from frustrating to impossible.

With a little determination, it is definitely possible to exercise regularly and eat clean when traveling. The guidelines listed here will give you a blueprint which you can use to manage and stay on track with your fitness goals.

WORKOUTS ON THE ROAD

A little creativity can go a long way in figuring out ways to get your daily workouts while on the road. Here are some suggestions on how to make the most of what is available to you when you are traveling.

1. Search for gyms in the area before you travel. Once you know your travel destination, you can do an online search of the area to find gyms and fitness centers. In some cases, hotels have very nice fitness centers which are fully equipped with free weights and exercise machines.

2. Try hotel room workouts. It is always possible to create intense workouts in any location by performing body weight exercises, exercises with resistance bands, and mat work. Resistance bands are lightweight and can easily be thrown into a suitcase.

3. Train outdoors. In most cases, you should be able to find a local park or school in which you can perform body weight exercises, plyometrics, calisthenics, stairclimbing, running, etc. You can use park benches or ledges for your workouts as well. Get creative, and keep up the intensity to get your body moving and the blood pumping!

FIT FOODS WHILE TRAVELING

Whether you are a seasoned competitor who is accustomed to following a strict meal plan, someone who wants to adopt healthier eating habits, or battling excess body weight, you may find it very difficult to pass up regular restaurant meals, fast foods, and holiday treats while on the road. The holidays can be especially brutal, since evil culinary temptations abound and threaten to sabotage any efforts at maintaining clean eating habits.

If you aren’t on prep, you can still indulge in small amounts of rich foods which are not considered clean as long as your other foods are healthy and clean. This means that your abs don’t have to hibernate during the holidays. However, if you compete and have competitions coming up, you can’t exactly throw caution to the wind and consume whatever you want. You will need to keep a tight rein on what you consume while traveling, a feat which is challenging, but which can be done.

Here are some tips to keep you in line with clean eating while traveling.

1. Invest in a great food cooler bag. A food cooler bag will enable you to enjoy your trip without having to worry about what you will eat throughout the day.

2. Make sure your meal plan is balanced. Don’t use traveling or the holidays as an excuse to rationalize bad food choices! Eat enough protein each day to keep you feeling full and fed so that hunger pangs are kept at bay, and drink plenty of water.

3. Prep your meals in advance. If you prep your own meals, you will have total control over ingredients, cooking method and portion sizes. Once you have prepared your food, store single serving sizes in individual containers or bags which are easy to pack. Freeze the food you will eat during your trip, and refrigerate the food which you will eat on the day you travel to your destination.

4. Ask the hotel for a refrigerator in your room. In most cases, hotels can supply a refrigerator upon request.

5. Consider a meal prep service. Meal prep services can be a blessing because they take the hassle of having to prep food out of the equation, and they can deliver directly to your destination.

6. Pack emergency fit foods. Non-perishable foods like protein powder, protein bars and nuts can be easily packed into your luggage and will ensure that you have backup food.

7. Consider staying in a room with a kitchenette. You can visit a local market, purchase fresh food, and prepare it in your hotel room.

8. Explore local produce and clean food selections in the area. Most countries tend to consume whole foods, so as long as you avoid sauces, you can often find clean dishes to eat.

9. Consume a small amount of lean protein right before you have a carb cheat. This will slow down digestion so that the carbs aren’t stored as readily.

10. Drink at least eight ounces of water before you indulge in a decadent treat. This will help to fill you up so you consume less food afterward.

11. Eat smaller, more frequent meals. If you have a holiday feast to attend, make sure to eat every 2-1/2 to 3 hours beforehand to ensure that you won’t be ravenous come party time.

12. Don’t cave in to peer pressure. Sometimes family and friends can sabotage clean meal plans by convincing others to eat forbidden foods. If you find yourself in such a situation, you need to ask yourself if it is worth unraveling your healthy eating habits in order to appease a relative or buddy.

When Your Joints Rebel: How To Modify Your Lifting Regimen So You Can Train With Joint Issues

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You are a beast in the gym…that is, until a joint injury or flare-up from arthritis, bursitis or sprain threatens to deflate your motivation as a result of the pain. While it is always important to take preventative measures to protect the joints, such as warming up the surrounding soft tissues properly, using proper form during exercises, and taking supplements which promote joint health, there may be times when joint discomfort is so significant that a little TLC needs to be added to the regimen. The recommendation of complete rest usually falls on deaf ears when a fitness fanatic is the one suffering from joint woes, because the general mindset for such an individual is to push through the pain and continue training. However, in most cases, the pain and inflammation will throw a wrench in the works by adversely affecting range of motion and strength. As long as the joint pain isn’t severe, and is not caused by direct, acute injury to the joint, exercises can usually be modified to alleviate load stress on the affected area.

There are a number of exercise modifications which can be made to weightlifting exercises to minimize the loading on affected joints while still effectively training surrounding muscle groups. Bear in mind that you might not be able to perform certain exercises at all, even with a modified grip or stance. The most important thing is to pay attention to your body and stop doing anything which exacerbates the joint discomfort.

SAVE YOUR SHOULDERS AND ARMS

Since shoulder joint issues are relatively common, most of the suggestions made in this article for exercise modifications for the upper body will take this into account. Depending on the degree and location of shoulder pain, you might still be able to perform shoulder presses, but do not perform them behind the neck as they can cause impingement. Incidentally, you will also need to avoid pulling the bar behind your head when doing lat pulldowns. To perform overhead presses, use a straight bar with a grip slightly wider than shoulder width apart, or use dumbbells, and use a light weight. Another exercise which should be modified when shoulder pain is an issue is the bench press. Chest presses should be avoided on an incline bench due to increased abduction and a corresponding increased shear stress and strain on the glenohumeral joint.

Shoulder joint pain can also interfere with lower body barbell exercises like the back squat and lunges. Since the barbell must be stabilized across the back, the shoulder must remain in an externally rotated and abducted position. Even barbell deadlifts force the shoulder into a gravitational load in extension which can be enough to aggravate shoulder joint issues if a heavy weight is used. Modifications to these exercises include performing front squats while holding onto a kettlebell or dumbbell, and switching to dumbbells when performing lunges and deadlifts.

Most cases of shoulder pain from joint instability or arthritis can make it impossible to perform a plank for an extended period of time due to the superior-posterior stress across the shoulder joint complex, but this is easily remedied by modifying the plank so that you rest on your forearms instead of your hands, thus shortening the lever arm and decreasing the stress load.

If you have issues with your elbows, it is wise to avoid pullups, pushups, mountain climbers, overhead tricep extensions and planks, but bicep curls may also be difficult to do, especially as you supinate and flex the elbow. The elbow joint is a tricky one to train around, and the best approach is to completely avoid any direct movements which involve the elbow flexors if the pain is severe. If the pain is minimal, regular dumbbell bicep curls, hammer curls and cable tricep extensions can be performed with light weights. Using a false grip on dumbbells (in which the thumb is not engaged in opposition around the bar), using a cuff around the arm with a cable assembly, or switching to weight plates with a neutral (palms in) grip can also be helpful in minimizing the strain on the elbow stabilizers during delt training routines.

Wrist pain can often be eradicated by using lifting gloves which have wrist support to counteract some of the stress. Since bench dips can aggravate sore wrists, they should be avoided and replaced with cable tricep extensions, which can be performed without extending the wrist. Traditional pushups also force the wrists into a hyperextended position, but a simple switch in hand position, in which the fingers point out to the sides, with hands at least shoulder width apart, will minimize joint stress during the down phase of the movement.

WEIGHT BEARING JOINTS

If you have issues with the joints in your lower extremities (hips, knees, ankles, feet), ballistic movements, such as the ones performed in plyometrics and calisthenics, should be avoided. Unfortunately, exercises which are considered staples in a weightlifter’s regimen, such as squats, lunges and leg presses, can also wreak havoc on achy hips and creaky knees, especially if poor form and heavy weights are used. It’s best to trade these in, at least for a while, and instead turn to leg lifts on all fours, wall sits, front leg raises against a wall, and single leg deadlifts, all of which decrease the load on the hips and knees while still providing good isolation.

Since ankles and feet take the brunt of weight bearing, they should be babied when flare-ups occur, which means that calf raises, leg presses, and squats should be avoided and replaced with moves which do not require excessive joint motion under a loading force. Foot stance should be maintained at shoulder width to maintain the ankle position in a neutral plane and avoid any inversion or eversion. Mat exercises are also an excellent alternative to hardcore standard weight machines when dealing with joint flare-ups in the ankle or foot.

OHHHHH MY BACK

The incidence of low back pain is extremely high, especially among fitness devotees. Since it is usually triggered by extreme positions of flexion or extension, something as simple as standing with your heels on two weight plates and dropping the amount of weight lifted can be enough to maintain a more upright position and avoid the excessive lumbar flexion often seen with back squats. Another modification which spares the low back as well as the knee is performing Bulgarian squats, which keep the upper body in a vertical plane.

If you experience joint pain in your neck or upper back, you should avoid exercises mentioned earlier such as behind the head lat pulldowns and military presses, both of which cause excessive flexion in the cervical spine. In some cases, you will need to omit exercises which involve the use of a barbell behind the neck since this type of load increases flexion stress. You can modify these movements by using dumbbells or by switching to a machine, for example, switching from barbell squats to hack squats.

The most important thing to remember is to listen to your body and stop any movement if you feel sudden pain. By training wisely and making necessary modifications while your joints are inflamed, you will be able to bypass injury and continue to make gains at the gym.

My Experience With Food Intolerance

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Before I began competing in 2009, I could pretty much eat whatever I wanted without any digestive or reactive consequence. All that changed by the time I earned my IFBB Pro Card in 2013, when I developed a number of food intolerances which forced me to change the way I ate and what I consumed. It was so bizarre for me to mount reactions to healthy foods which had never caused an issue in the past. During one particular contest prep regimen, I began to notice that every single time I ate broccoli, I would get severe abdominal cramps and a headache which persisted for an entire day (now they last for 3-5 days if I am stupid enough to eat even one small floret). I honestly believe that the extreme and repetitive meal plans which I consumed while competing were major factors in the development of my food intolerance issues.

I retired from competing in June of 2014, yet I developed even more food issues. I noticed that other foods were aggravating my gut, my skin, my head and my mood, so I decided to eliminate them. In January of 2015, I had an ALCAT food intolerance test, and discovered that broccoli on the list of offending foods for me. I also had SEVERE gluten intolerance, as well as intolerance to coconut, flaxseed, mangoes, casein, blueberries, and a number of other foods which are considered healthy. In an effort to allow my body to calm down, I eliminated every food which I had any intolerance to (there were about 30 foods) for close to a year. To this day, I am very careful about the foods which my body rejects, and keep my exposure to a minimum.

I will allow myself to have blueberries, coconut, mango, lobster, cashews, bison, and spinach on rare occasion, and have noticed no reactions. However, I mount strong reactions to other foods and food combinations. For example, within two consecutive days of eating flaxseed, I develop one or two deep, painful, cystic pimples on my face which will not resolve until I stop eating flaxseed. When I eat gluten, I become irritable and emotional, I get headaches, my belly aches, and I don’t sleep well. Of course I didn’t know that this was the case until I did an elimination diet and gradually began feeling better, then tried eating gluten after many months of avoiding it. Every time I ingest gluten containing foods, I notice symptoms which can be mild or severe depending on the food and the quantity eaten. Pizza is VERY dangerous for me now, so if I am faced with the prospect of eating the cheesy, gluten filled meal, I have to take a Glutagest (which breaks down gluten in the food eaten) if I want to avoid the ugly consequences of allowing gluten to enter my body. The combination of pizza and wine is even worse. I might as well forget about functioning like a normal person for a couple of days if I dare to consume this food and drink duo.

I agree that the whole gluten-free trend has gotten a little out of hand, but I also strongly believe that there are many people walking around with gluten intolerance and other food intolerances who have no idea that the foods they are consuming are affecting their health and well-being. I have personally benefitted from going gluten free and avoiding foods my body rejects, and have been rewarded with more luminous skin, thicker hair, better digestion, better overall mood and energy, and much better sleep.

If you suspect that you have food intolerance, try eliminating the suspect food to see if it makes a difference. Trust your body’s signals. And if you want to get a food intolerance test, check out ALCAT.com and Everlywell.com for the kits they offer.

Do You Have Food Intolerance?

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What Is Food Intolerance?

Have you ever noticed that when you eat a certain food, such as tuna, blueberries, avocado, asparagus or broccoli, that you get extremely bloated to the point that you are extremely uncomfortable? Since the foods I mentioned are celebrated for their many nutritional benefits, it might not occur to you that you most likely have an intolerance to that food. Up to 80% of the U.S. population has some form of food intolerance.

Most people are aware of food allergies, but food intolerance is a different phenomenon which can have a tremendous effect on a person’s quality of life. Food allergies appear quite suddenly, from seconds to minutes after ingestion of the offending food, and can be life-threatening, whereas food intolerance is a more gradual process (taking hours to a couple of days for symptoms to emerge), not life-threatening, and may only occur after a large amount of the food is eaten. Food allergies and food intolerance can both cause similar symptoms, such as abdominal pain, nausea, and diarrhea, but food intolerance is notorious for causing bloating, heartburn, irritability, headaches and general malaise. The most common food allergy triggers are peanuts, tree nuts, shellfish, fish, soy, wheat, milk and eggs, while the foods most commonly associated with food intolerance are dairy products, gluten-containing grains, eggs, citrus, beans, cabbage, and broccoli.

People who are allergic to certain foods know that even a small amount of the food can trigger an allergic response, and the response occurs every single time the person is exposed. The immune system reacts to the food by causing a release of IgE antibodies, which then cause a release of histamines and cytokines designed to attack the offending agent. Sometimes the entire body is affected by this response, and symptoms such as shortness of breath, hives, rash, or a sudden drop in blood pressure can occur. Food intolerance, in contrast, is more insidious, and may only occur if a large amount of the triggering food is eaten or if it is consumed frequently. Trigger foods will cause a rise in IgA, IgG, and IgM antibodies, causing the body to mount a delayed reaction which is characterized by mostly gastrointestinal symptoms, but which can cause other symptoms as well. Regardless of how the body reacts, the discomfort caused by poor digestion of the food can be enough to make the sufferer miserable.

Why does food intolerance occur? There are several explanations. One cause is enzyme deficiency. All enzymes are specific to one type of molecule, such as lipases which break down fats. Sometimes an individual can be deficient or completely lacking in a very specific enzyme which is required for digestion of a particular food. A common example is found in lactose intolerant individuals who do not have enough lactase to break down the milk sugars into their constituent parts for absorption in the intestine. The lactose cannot be broken down so it sits in the intestine, causing bloating, spasm and diarrhea when it sits in the digestive tract. Approximately 25% of the U.S. population suffers from lactose intolerance, which amounts to a lot of bloated bellies from the consumption of dairy products.

Another common type of food intolerance is to gluten. Gluten is highly resistant to digestion as it is, and in some individuals, the gluten cannot be broken down at all. The problem with gluten is that it is found in wheat, rye, barley, spelt and kamut, so avoiding gluten can be challenging to say the least. Approximately 1% of the U.S. population has celiac disease, while about 15% have gluten intolerance. Regardless of whether someone has celiac disease or gluten intolerance, ALL gluten must be avoided. However, if there are occasions in which completely avoiding gluten is impossible, digestive enzymes, specifically DPP-IV, can help individuals to digest meals containing gluten.

The list of substances which people may have an intolerance to doesn’t stop there. Some individuals cannot break down phenols, including salicylates, due to insufficient amounts of xylanase, and suffer from behavioral and learning disorders, including ADHD and autism. Some individuals are unable to break down disaccharides, an intolerance which is closely linked to irritable bowel disease, ulcerative colitis, Candida overgrowth and autism. As if all that wasn’t enough to worry about, there are chemical substances in foods which can spark intolerance, such as caffeine, aflatoxins in undercooked beans, amines in cheeses, artificial colorings and flavorings, preservatives, sweeteners, emulsifiers, nitrates, MSG, sulfites and salicylates. Salicylate intolerance can cause a susceptible individual to react to large amounts of salicylate-containing foods, particularly citrus fruits, teas, mint flavoring, berries and processed foods with flavor additives.

The digestive tract regularly takes the brunt of foods, medications, hormones, and chemical additives which can interfere with repair of the gut lining, causing increased intestinal permeability which is more commonly known as leaky gut. Leaky gut is characterized by the loosening of tight junctions between the cells which line the gut, thus allowing food molecules to pass through. These free floating food molecules are viewed by the immune system as a threat and will mount an immune response which manifests as the signs and symptoms of food intolerance. Think of all that food sitting in the gut, undigested. Pretty unnerving, huh?

How To Diagnose Food Intolerance

Diagnosing food intolerance can be extremely difficult since the signs and symptoms often mimic those of food allergy. One method of ferreting out which foods are involved in a food intolerance is keeping a food diary in which all foods eaten are recorded, along with symptoms and their time of onset. After suspected trigger foods have been determined, an exclusion diet can be implemented, in which those foods are removed from the diet for weeks to months. If the symptoms disappear during the exclusion phase, potential trigger foods can be re-introduced after this phase is completed in order to determine which substances are problematic. If the food intolerance is mild, a small amount of the food will not trigger symptoms, and in many cases may still be consumed, especially if enzymes are taken to aid in digestion. Essentially, many people can return to foods which they were mildly or even moderately intolerant of after avoiding it for a period of time.

Blood testing is considered the most reliable and comprehensive form of testing for food intolerance, but there are only a few laboratories which specialize in this type of test. ALCAT, Pinnertest.com and HEMOCODE Food Intolerance System are laboratories which offer food intolerance testing via serum analysis, with ALCAT considered the largest food intolerance testing group in the U.S. We offer ALCAT testing at the facility where I work (Urban Med) because it is considered the gold standard method for laboratory identification of non-IgG-mediated reactions to foods, chemicals, and environmental triggers. Some insurance plans will cover part or all of the expense of the testing, so it is always worth inquiring about insurance coverage, especially since these panels run from $675 to $850. Here’s the thing: though the testing is pricey, it is very specific. In addition, you get a detailed rotation diet for reintroduction of the foods which you have intolerance to after you have eliminated them for the recommended period (3 months for moderate intolerant foods, 6 months for severe intolerant foods).

Anti-Inflammatory Meds and Muscle Growth

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NOTE: This was originally written for Oxygen Mag digital version.

There has been a heated debate over many years within the bodybuilding community about whether anti-inflammatory medications like ibuprofen (Advil, Motrin) and naproxen sodium hinder muscle growth. These medications inhibit the synthesis of prostaglandins, which also play a role in muscle synthesis. All it took was one clinical study published in the Journal of Clinical Endocrinology and Metabolism to put bodybuilders into a panic about reduced protein synthesis, and it didn’t matter that such results were found in laboratory rats. While there is some evidence to suggest that the anabolic signal is shut off when anti-inflammatories circulate in the bloodstream, nothing is absolutely conclusive, and what might be seen in the rat model might not necessarily be the case for humans.

While I will never advocate chronic use of painkillers and anti-inflammatory agents, I think they definitely serve a purpose when acute injury is present. When I find myself in the middle of disputes with bodybuilders who INSIST that a few days on such medications will completely destroy all their efforts in the gym, I simply shake my head in frustration. If you are injured and your lifting is adversely affected by the injury, whether it be a muscle strain, a ligament tear, or a minor disc herniation, you need to be aware that training through that injury, especially when it deranges your form and causes other body parts to compensate for the injury, will end up really messing you up over time. I honestly think that a minimal decrease in muscle mass over the course of a few days is preferable to the imbalance and asymmetry which usually occur when a bodybuilder foolishly pushes through heavy workouts despite an injury which has a domino effect on the body.

Common sense, and medical expertise, dictate that the inflammation must be removed from the area, most commonly through short term administration of anti-inflammatory agents, ice, and rest. Trust me, if you follow a regimen like this, you won’t lose all the muscle you have built over the years. Be sure to take these medications with food, and if you have any history of gastric ulcers. bleeding disorders, or kidney dysfunction, avoid taking them.

Remember that I am talking about DAYS, not weeks or months. This is one time when eating constantly has its benefits, since bodybuilders and fitness people can pretty easily fit in their medication administration with one of their meals. I know it’s difficult to back off from training, but if you truly want to HEAL, you must give the injured area time to repair itself. If you insist on continuing to train through the injury, especially, without any medications or other interventions on board, you can count on the injury either lingering or worsening over time.

L-Carnitine Tartrate For Athletic Performance

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I am personally a big fan of l-carnitine supplementation. This amino acid compound, consisting of lysine and methionine, can be found in a couple of different forms. This article discusses L-carnitine tartrate, which is the form known to benefit athletic performance and recovery.

There are a couple of important points to consider when supplementing with carnitine. First of all, insulin must be present in the body for carnitine to enter muscle. One way of taking carnitine is to ingest carnitine with carbs so that there is an insulin release, but another effective option is to ingest carnitine with omega-3 fatty acids. Omega-3 fatty acids optimize cell membrane health, thus making cells more sensitive to insulin. Carnitine serves as a delivery system for fatty acids, so if carnitine levels are high, more fatty acids will be shuttled into cells to be utilized for energy.

Conversely, when carnitine levels are low, fewer fatty acids are moved into the cells and are instead stored as fat. Supplementation with carnitine before intense exercise, especially cardio, will switch the focus on burning fat rather than utilizing glycogen stores, resulting in longer sessions before glycogen stores are depleted. In addition, the presence of carnitine inhibits production of lactic acid, so recovery from intense exercise is more rapid.

Carnitine is not only an excellent performance supplement, it also serves as an excellent means of addressing metabolic syndrome. Metabolic syndrome, characterized by diabetes, atherosclerosis and high cholesterol, can be countered by carnitine’s ability to induce fat loss, prevent atherosclerosis and minimize the development of diabetes. After several months of carnitine supplementation, carnitine levels reach a level at which energy production and performance are enhanced. For this reason, it is best to consider carnitine an essential supplement in your daily regimen rather than as something taken only periodically.

Take 500 to 2,000 milligrams of l-carnitine tartrate daily, along with omega-3 fatty acids, for best results.

Watch Out For Soy Products

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Soy-based products are still quite popular, and the majority of them are touted as “health” foods. However, there is a huge difference between fermented and unfermented soy products.

People of Asian descent like me tend to eat fermented soy products such as soy sauce, miso and tempeh (I draw the line at natto, which is another fermented soy product with a distinctive texture and flavor which I can’t stand). The fermented forms of soy based foods are safe because the fermentation process destroys the antinutrients which are present in soybeans.

In stark contrast, unfermented soy products, including soy milk and tofu, have high concentrations of these antinutrients, including phytates, phytoestrogens, MSG, saponins, trypsin inhibitors, and goitrogens. These substances have multiple deleterious effects on the body, such as impaired absorption of vitamins and minerals, interference with pancreatic and thyroid function, disruption of endocrine function, and damage to the nervous system.

For these reasons, I am strongly opposed to the consumption of soy-based products and eliminate them from patient and client diets whenever possible. If you are vegan, or if you are intolerant of whey or casein, look for other forms of protein, such as pea, quinoa, hemp and amaranth, which cause less inflammation when consumed and have a more benign side effect profile.