Sport performance – Energy enhancement
The topic of improving one’s performance in sport cannot be separated from the issue of adequate nutrition.
Specific nutritional supplements in a food form can help. Carbohydrates, calories, proteins and simple sugars
Food intake based solely upon carbohydrate or animal protein loading does not provide proper nutritional requirements for energy.
The digestive process within the human intestinal tract suggests that fruit and vegetable matter should form the bulk of food intake. While animal proteins are important to energy production, reliance upon this source of food protein can lead to a build up of acid by-products that reduce the ability of cells to produce optimum energy.
Reliance upon high animal protein intake can lead to an increase in muscular problems.
Simple sugars and energy
Refined “foods” are best avoided, as indeed are processed, overcooked and tinned foods. Fizzy drinks used as an energy supply are essentially those with a high content of processed “sugars” such as sucrose, glucose and fructose.
These refined substances are associated both with a reduction in sustained energy production and the experience of hypotension. The more energy that is used to facilitate the physiological function of digesting, assimilating and eliminating inappropriate foods, the less energy is available for sporting activity.
Consumption of foods in their natural state produces higher energy levels and reduces the potential for fatigue.
A high intake of inappropriate simple “sugars” has also been found to be associated with excretion of magnesium from the body – one of the important minerals for energy production.
Simple sugars are also associated with interference in the proper use within the body, or indeed depletion of, vitamin B6, potassium, calcium and vitamin C, besides a reduction in the essential fatty acid available for energy production.
Essentially, dietary intake for optimum energy can be constructed around an ideal alkali acid balance in favour of those foods that are alkali-producing: i.e. fresh fruits and vegetables.
Cleansing the GUT of energy depleting waste materials.
Improving dietary intake following a GUT cleansing period significantly improves not only performance but health in general.
There is significant benefit in undertaking a period of cleansing of the intestinal tract before undertaking a program of dietary change to high natural state energy foods.
It is estimated that eight out of ten persons are already magnesium deficient.
A sensible supplement is a broad spectrum multivitamin and mineral with trace elements as a food complex, which will provide valuable nutrients such as manganese, copper, zinc, GTF Chromium and necessary B vitamins.
It may very well be prudent to consider additional whole food supplements.
The role of sugars in energy production is very well understood. However, the form of these sugars is important. The glucose and fructose in the Formula GP supplement is in a different form to the refined sugars, and this food form supplement has also been shown to reduce lactic acid build-up within the muscles.
Calories are not the only measure of energy production, and it is not calories alone that facilitate energy production from the Formula GP.
Energy production is dependent on what the drink does once inside the body. It is GP’s role to help activate different channels inside the body, allowing the body to produce the energy.
This happens by conversion of ATP within the body to ADP. The energy does not come from the drink: the drink merely facilitates increase in energy quite normally and naturally.
Essential Fatty Acids and energy
The production of dietary essential fatty acids within the body from stored fats in optimum balance does contribute to the overall process of energy production, in sport as well as any other activity.
An appropriate Food State essential fatty acid supplement can be helpful in this regard, as stored fats for energy are not always available for use.
It is interesting to note that many of the essential fatty acids required for energy production, and therefore athletic performance, are also those fatty acids that help keep the body lean.
We should also remind ourselves that potentially harmful Free Radicals are generated during the production of energy. These are short-lived intermediates that do no harm – their short life is expended in the process of oxidation.
Unfortunately, however, the body’s energy production (Oxidation) process is 2% – 5% inefficient and some Free Radicals do escape to potentially cause harm in other areas of the body.
It is therefore sensible to consider additional supplementation of Food antioxidants such as selenium, vitamins C and E., beta carotene and zinc, as these react with the free radicals, rendering them harmless.
The Gut
The GUT (also known as the bowel or intestines) can be divided into two broad areas which are the small intestines and the large intestines.
These two sections perform differing function which may be explained as;
The Small Intestine is a primary section of our digestive system and many nutrients enter our blood stream for use by the body here.
The small intestine is about 6.5 metres long. What are known as “friendly” Lactobacillus microorganisms also called beneficial bacteria reside in this part of our digestive system.
In healthy people these beneficial bacteria comprise about 90% of the digestive tract. There are many hundreds of species of these friendly bacteria and our GUT (digestive process) does not function properly without a proper level of these beneficial bacteria.
The Large Intestine is the part of the digestive process where many nutrients and most fibre and liquids are absorbed.
Another form of friendly beneficial bacteria is resident in this part of the GUT called Bifidobacteria, and this group of microorganisms enhance the overall functions of the digestive process within the GUT.
The role of the friendly bacteria is to enhance the health of the digestive process and to facilitate the production of additional nutrients that help support the immune system.
Candidiasis is an overgrowth of detrimental candida albicans that disrupt nutrient absorption and reduces the safety barriers that help protect us from unpleasant allergens getting into our blood stream.
GUT and Beneficial Flora
The cleansing process requires an intake of probiotic friendly bacteria to “re-populate” the GUT for proper energy production from food nutrients. It is estimated that 33% of persons consuming a “western” diet have a compromised GUT function. We can readily understand from this that proper assimilation requires our GUT to be functioning at optimal level.
Specific fatty acid complexes are also required for cleansing waste materials within the GUT; a caprylic acid complex would be considered as one.
Sporting activity increases our need for magnesium. This mineral is responsible for stimulating ATP, which performs a key role in the provision of energy within the body.
A suggested GUT cleansing program.
Considering supplements that are helpful in reducing the overload of undesirable matter, we need to ensure that our GUT is receiving an adequate supply of the beneficial bacteria that are required for the digestive process.
Probiotics is the collective name for these friendly bacteria. It is estimated that consuming a “western diet” about one third of us experience candida overgrowth resulting in a lower absorption of nutrients.
Health Practitioners, medical and Naturopaths, used to say that if the GUT was healthy then the whole body would benefit.
1. The Probiotic formula consists of nine strains of friendly bacteria that are known to help the good health of our digestive system. These friendly bacteria can contribute positively to the immune system function within the GUT helping to reduce undesirable and negative effects. Good intake of these friendly bacteria can help prevent an “overgrowth” of the detrimental candida and other bacteria permitting nutrients from our foods to absorb.
These beneficial bacteria are required by the body to manufacture vitamins that contribute to our positive good health. The Colon contains these beneficial bacteria that act to ferment insoluble fibre, starch and carbohydrates.
The beneficial fermentation of dietary carbohydrates, especially polysaccharides provide the best source of carbohydrate-derived energy, they also act to manufacture some important energy producing vitamins.
The potentially harmful GUT condition known as candida albicans is found in all persons but only in small amounts. Up to 33% of the people in the Western world suffer from Candida albicans over-proliferation.
2. The vitamin B complex of nutrients consist of a group of 15 nutrients that have an anti-oxidant function as well as being required in adequate quantities for over 80 differing functions of the body. Specific B vitamins are required for the proper function of the stomach muscles.
Adequate vitamin B complex nutrients are required to help reduce toxic materials being formed due to excessive stress within the Gut. Some of the GUT’ health problems are related to low intake of specific nutrients within the vitamin B complex. Vitamin B2 as an example may be useful with gastric ulcers. Vitamin B6 may help with some food intolerances.
The vitamin B complex is best taken as a complex supplement, as these nutrients have interdependency of each other within the complex.
3. The benefits to GUT cleansing by the material known as Caprylic acid are very well documented; the nutrient is a part of the beneficial fatty acid group. This nutrient is useful with regards to the unpleasant experience of ulcerative colitis.
However, one of the main uses of caprylic acid is that it can inhibit the growth of detrimental yeasts including candida albicans in the Intestines.
4. Bromelain is an enzyme that has many functions within our body, it may be helpful with the healing process within the GUT as it helps reduce inflammation. Bromelain may also help inhibit the development of some forms of detrimental bacteria within the GUT.
This beneficial enzyme is helpful in breaking down protein for absorption into our body from the GUT and helps to remove toxic waste materials.
5. Siberian Ginseng is thought by many to be a beneficial herb that helps to support the immune system functions. Siberian Ginseng has anti-oxidant activity and may improve the utilisation of oxygen and help prevent waste oxygen becoming toxic.
This Ginseng can improve energy levels for the GUT and help improve the use of energy.
Muscles and joint enhancing and protection.
The muscle and joint formula nutrients are specific in helping to support the many differing functions and nutritional requirements of the muscles and joints.
The muscles require adequate nutrients for over 35 differing activates. The joints are connected by ligaments and these also have special nutrient requirements.
The muscle and joint formula has been created to offer support to joints and bones. This formula has been created from five vitamins that are involved with muscle function which help with repair and reduce muscle damage. These vitamins include vitamin C, Vitamin D, Vitamin B6 and folic acid.
The formula also contains seven minerals that are known to be required for proper muscle activity. The minerals in this formula synergistically function with the vitamins to create a Food State formula that can supply those nutrients that help maintain muscle and joint function.
Magnesium;
Magnesium improves athletic performance (via ATP production).
Magnesium facilitates the production of energy (by enhancing the conversion of serum glucose to adenosine triphosphate – magnesium transfers the necessary phosphorus molecule to the ATP molecule).
It is estimated that eight out of ten people are low in magnesium; this mineral apart from its known requirement for bone growth and repair is also required to deliver oxygen to the muscles and is used to transmit nerve impulses to the muscles.
This mineral performs several functions that are important to enzymatic processes and functions in the energy production processes. Magnesium increases the capacity for prolonged exercise (by up to 50%).
Supplemental magnesium counteracts the accelerated excretion of magnesium that occurs in people who engage in endurance exercise and is of considerable help in alleviating fatigue. An optimum intake of magnesium alleviates muscle cramps and also improves energy production within the heart.
Magnesium is a co-factor for many of the enzymatic processes that are involved in the endogenous production of energy and the use of supplemental magnesium can improve subjective feelings of energy.
Collagen is a type of protein that helps to form the connective tissues within the body. It is the connective tissue that helps provide proper ligaments, muscles and skin strength. A course of this supplement can be of value prior to periods of intense activity.
Glucosamine is known to many people to be of help with alleviating painful joints and help the healing process of uncomfortable inflammation. This is not an essential supplement but is included as a helpful note.
Essential fatty Acids are involved with muscle growth and the formation of bones. This range of essential fatty acids work synergistically together, and are known to help reduce inflammation and are involved with the creation of special beneficial protein activity.
The production and release of energy takes place within all living cells by the activity of a special function known as part of the Krebs cycle. This process is responsible for the use and storage of energy and for the removal of waste products.
Positive dietary fats can be used by the body for energy production (dietary fats are stored in adipose tissue as triglycerides in order to provide an energy reserve for the body).
Alpha-linolenic acid (LNA) which is an essential (Omega-3) superunsaturated fatty acid also helps to generate the electrical currents that make the heart beat in an orderly sequence and transports oxygen into cell membranes.
LNA substantially shortens the recovery time for muscles following intensive exercise and is known to increase the production of energy and alleviate fatigue within the body.
Linoleic Acid (LA) enhances the production of energy. Linoleic Acid additionally enhances the function of antioxidants and increases the basal metabolic rate by increasing oxidation and body temperature.
This EFA substantially shortens the recovery time for Muscles after intensive exercise. LA is an essential polyunsaturated fatty acid (omega 6) that is known to enhance the production of energy.
Medium-chain saturated fatty acids (such as caprylic acid) are utilized within the body primarily in the production and rapid availability of energy. MCTs are readily transported across mitochondrial membranes where they are used as a source of fuel for the rapid generation of energy.
Dietary fats are also stored within the body as triglycerides (in adipose tissue) for future usage in the production of energy.
The additional mineral nutrients that are required for proper energy production include;
GTF Chromium and Copper are also key minerals that are required for energy production. GTF Chromium enhances the body’s production of energy by improving the uptake of glucose into the body’s cells where it can be metabolized to produce energy via adenosine triphosphate (ATP)
Copper is involved in the body’s production of energy (in its role as a pro-oxidant via the enzyme cytochrome C oxidase).
Persons who frequently engage in endurance exercise are at greater risk of Zinc deficiency (supplemental zinc is desirable in that it can counteract the zinc losses that occur in people who participate in endurance exercise)
Vitamins
The antioxidants – vitamin E, beta carotene, vitamin C are important for the proper production of cellular energy, as energy is utilized by the body during exercise or athletic performance. As stated, Free radicals are created and the neutralising process with the antioxidants reduces this harmful potential.
Vitamin C
Athletic performance increases the body’s requirements for vitamin C.
Vitamin C alleviates and prevents fatigue (primarily by facilitating the production of the thyroid hormone, thyroxine): People who consume high levels of vitamin C exhibit 50% less fatigue than those who consume low doses of vitamin C.
Vitamin C counteracts the increased susceptibility to bacterial & viral diseases experienced by persons who undertake endurance exercise and also counteracts the accelerated excretion of vitamin C that occurs during and after endurance exercise.
In addition, vitamin C counteracts the increased susceptibility to muscle pain of people who undertake endurance exercise
Vitamin E
Vitamin E improves athletic performance and helps to prevent damage to the body’s DNA that occurs following athletic performance, is a specific antioxidant that functions to help reduce the potential harmful free radicals that may occur through inflammation.
Vitamin E is known to be involved with increased muscle activity and helps with athletic performance. When taken for 2 weeks prior to strenuous exercise it prevents significant DNA damage in 80% of test subjects.
Vitamin E is known to counteract many of the toxic effects (especially those caused by increased production of Free Radicals) during endurance exercise.
Vitamin E also reduces the generation of Free Radicals in people who engage in isotonic exercise. It also helps improve stamina by enhancing respiration processes in muscle cells and heart cells.
Vitamin E inhibits muscle damage and muscle cramps caused by Free Radical generation following intense exercise. Muscle weakness can occur as a result of vitamin E deficiency and this vitamin also minimizes muscular atrophy during periods of immobilization.
Beta-Carotene
Beta-Carotene possesses life extension possibilities in that it may retard the aging process in its own right (i.e. in addition to its antioxidant capabilities. Beta-Carotene enhances the function of the immune system and accelerates the recovery from intensive exercise. It’s antioxidant properties counteract the increase in Free Radicals generated during intensive exercise).
Beta-Carotene protects the skin from the damage caused by excessive exposure to sunlight and ultra-violet radiation. Exposure of the skin to sunlight causes depletion of the skin’s beta-carotene content. Dehydration destroys Beta-Carotene.
Beta-Carotene inhibits the oxidation of polyunsaturated fatty acids and in particular, retards the oxidation of Linoleic Acid (LA). Beta-Carotene enhances the function of Vitamin E.
Selenium.
Selenium possesses antioxidant properties (due to it being an essential component of the glutathione peroxidase enzyme).
Selenium facilitates the deactivation of harmful hydroxyl Free Radicals (due to its incorporation into the glutathione peroxidase enzyme)
Excessive exercise or endurance exercise increases the excretion of Selenium from the body. Selenium protects the heart and helps to prevent abnormal blood clotting (by facilitating the production of Prostacyclin I2)
It is estimated that eight out ten persons are selenium deficient.
Enzymes:
Bromelain
This is a beneficial protein digesting enzyme that facilitates the proper digestion of dietary proteins. This enzyme is known to help to reduce inflammation and sprains and increases the healing associated with bruising and importantly is also known to reduce the body’s production of potentially harmful Fibrin.
Coenzyme Q10
Coenzyme Q10 increases energy in both sedentary individuals and in athletes (by facilitating the conversion of carbohydrates into energy) – persons using supplemental Coenzyme Q10 generally report an increase in their energy. This co-enzyme improves blood circulation.
Coenzyme Q10 functions as an antioxidant and improves athletic performance (by increasing the body’s production of energy via adenosine triphosphate (ATP)
Coenzyme Q10 improves performance during exercise, improves the VO2 Max of people who exercise and helps to prevent the damage to muscles that can occur as a result of intensive exercise.
Supplemental Coenzyme Q10 alleviates the impaired aerobic function that is associated with fatigue.
Coenzyme Q10 prevents the build-up of excessive serum levels of Ketones (Ketosis).Coenzyme Q10 increases oxygen supplies to the mitochondria
Siberian Ginseng.
This form of ginseng is known to have beneficial antioxidant properties and known to be of value by increasing energy and particularly athletic performance. Research has shown that the energy from beneficial essential fats is increased and the heart rate less stressed.
Siberian Ginseng prevents and alleviates fatigue; improves the body’s utilization of oxygen in the tissues and organs, especially the heart. Siberian Ginseng extends the period that people can engage in sustained exercise (by approximately 25%) and shortens the recovery period following exercise.
Siberian Ginseng improves stamina and increases muscle strength
Whey Protein
Whey Protein is the Protein and Amino Acid components extracted from Whey. Whey Protein possesses the highest biological value of all known Foods (the biological value of well-manufactured Whey Protein is 110-159).
Whey Protein is known to improve energy and improve athletic performance. Whey protein increases peak power by 13% and increases 30 second work capacity by 13% (measures of muscular performance) according to one published study.
Whey Protein counteracts the suppression of the immune system encountered by people who engage in prolonged exercise.
Whey protein possesses antioxidant properties (due to the lactoferrin and lactoperoxidase content of whey protein).
Whey Protein facilitates muscle growth by increasing the body’s retention of nitrogen – nitrogen retention from whey protein is believed to be sixteen times that of free amino acids and twice that of whole food.
Whey Protein possesses Life Extension potential (it has caused a significant increase in longevity in mice studies)
Reshaping of fat deposits.
This section suggests nutrients, herbals and additional nutrient formulations that are known to be of benefit for those that are undertaking a “re-shaping for energy”, with a re-balancing of the ratio of correct weight to height ratio, and the beneficial level of adipose tissue (fat).
It is not possible for us to produce optimum energy if we are “carrying” even modest excess fats.
This process inevitably will be under the “catch all” heading of weight loss which it is not. In realistic terms re-shaping for energy the body does require the nutrient substances that the body actually requires to re-shape itself.
The modern trend for low fat products will only inevitably lead to weight gain and lower energy levels for probably 95-98% of people that use the artificially prepared foods to increase energy.
As a broad guide, we can say that the underused muscles are characterized by excess adipose tissue (body fat). In broad terms we can say that obesity (wasted energy potential) is applied to persons who are more than 20% above their recommended body weight as measured by body mass index. Another common means of determining in appropriate fat storage is the waist-to-hip ratio.
A healthy body fat percentage for women is 20% to 30%, and for men a healthy body fat percentage is 8% to 20%. One pound of human body fat contains 3,500 calories.
In the USA, approximately 35% of women and 31% of men older than 19 are obese or overweight.
In the USA and parts of the EU, conservative statistics outline that approximately 20% – 25% of children are obese or overweight. It is considered that at a conservative level approximately 7% of the world’s total population is obese.
At some stage, 78% of women and 40% of men (in Western nations) have attempted to lose weight through dieting. The key aspects to weight loss include new dietary approaches that include a high proportion of raw foods (appropriate vegetables, fruits, pulses, grains etc.)
The importance of adequate water is a fundamental component to successful weight loss and reshaping of the body. Organic meats and poultry are another key factor.
It should be mentioned that refined carbohydrates in any form (other than an occasional treat) should be avoided.
The principle is that real foods have a structure that the body recognises and copes with, and even seemingly large quantities can be processed without weight gain. It is those so called foods that cannot be recognised by the body and in particular the digestive system, that are often the problem.
To facilitate weight loss, renewed energy levels and reshaping of the body, there is a requirement for many amino acids to facilitate this process. These are found in foods in a soluble form, whereas many standard protein products are generally sold in a non soluble form, which is very undesirable.
To consider those nutrients that are known to assist with weight loss and renewed energy, encouraging the re-shaping of the body mass, they include:
A broad spectrum multivitamin and mineral supplement with trace elements that are in a food form. This supplement will supply many nutrients that are often in short supply in the food chain due to the soil being over chemicalised in the past 50-60 years.
It is known that many nutrients are now almost absent from our “commercial soils”. Some soil nutrients are at 90%+ lower than 60 years ago. This also results in the fruits from these trees being depleted and of course the animals that eat the grasses are also depleted.
The so-called “natural” supplements we buy in health food stores do not supply either the form of nutrient or the structures for our body to process, as one would find in a natural food material. These “natural” vitamin and mineral supplements are chemical isolates and do NOT provide a viable alternative.
Conjugated Linoleic Acid (CLA) is a natural substance found in many natural and unprocessed foods. The levels in foods are generally low and supplemental CLA is thought by many to be sensible.
It has antioxidant activity as well as helping to strengthen muscles and stimulates the process of thermogenesis (burning calories from fatty tissue) and lipolysis (converting fats in tissue to valuable nutrients). This enzyme is valuable in many additional beneficial metabolic functions to the immune system.
Milk Thistle is a herb that has antioxidant properties; the liver is a key organ within the body that can be overworked during weight re-shaping and this herb contains substances that are known to help remove waste from the liver and actually helps regenerate liver function.