Exercise and Nutrition Myth Busters: Carbohydrate Loading for Performance

Carbohydrate loading is a frequently used term when you are involved in competition or long distance races. It involves the storing of carbs (CHO), the body’s primary high energy fuel source, into your body  right before a competition. Is it an advantageous strategy? Is it for all athletes? Finally, what is the proper way to go about executing the process?

The whole process is based on the fact that 1“when the body runs out of its carbohydrate stores (about 2,400 to 3,000 calories) and relies on mostly fat for energy, physical performance declines dramatically.”

This the reason why low-carb diets are getting such a bad reputation lately. Glycogen stores in the blood, 1“which are an easy energy source for the body, come from CHO. However, very little glycogen is found in food.” The body also has a small storage for glycogen, which is why you need a 1“constant supply of CHO throughout the day.”

This type of strategy is used primarily for athletes who trying to avoid hitting the wall in endurance based events such as marathon runners, and even body builders who like that their muscles are more hypertrophied due to the excess water from the process. 2“For in long distance races, you burn both glycogen and fat. But the latter is not as efficient.” In the end, the body has to work much harder to convert fat to energy compared to glycogen.

How should an endurance athlete go about doing this? What you should not do is try to carb-load in one meal, the night before the race. It takes time to raise your body’s glycogen stores. The process usually starts about one week before the competition. In the 1980s, Sherman and Costill showed that similar glycogen loading results can be accomplished using a modified/exercise regimen. 1“About 6 days prior to competition, the athlete gradually tapers exercise. The reason being, that you don’t want to burn your storage through training. During the first 3 days, a normal diet is consumed, about 55-60% of total daily calories from CHO. Then, for the final 3 days a diet consisting of 70% total daily calories from CHO (20% from fat and 10% protein) is consumed.” 2“To be more precise, dietary CHO during the final 3 days should exceed 8 g.kg of your body mass.” This method 2“has known to increase muscle glycogen stores, and stamina in events lasting longer than 90 minutes.”

So there is such a thing as carbohydrate loading, and it does help certain long distance athletes, and those looking to bulk. However, it is more involved than a bowl full of spaghetti the night before the big race, contrary to what most people believe. There is a process, and if done correctly, can be beneficial to the longevity of your performance.

1)Gastelu, D., & Hatfield, F. (2013). Carbohydrates and the Athlete: The Ultimate Performance Fuel. In

Sports Nutrition (Third ed., pp. 28-38). Carpinteria, CA 93013: International Sports Sciences Association.

2)Sedlock, D. (2008). The latest on carbohydrate loading: A practical approach. Current Sports

Medicine Reports, 7(4), 209-213. Retrieved September 21, 2014, from http://journals.lww.com/acsmcsmr/Abstract/2008/07000/The_Latest_on_Carbohydrate_Loading__A_Practical.9.aspx

Stubborn Belly Fat, Muffin Top & Fat Loss Myths

The “love handles” or now commonly known as the “Muffin Top”, is the area of fat above a person’s midsection that spills over the waistline. The problem is that our nation’s population is so conscious about their figure and that fat loss will always be an issue. Exercise plays an important role when dealing with losing weight, but there are two common misconceptions regarding the loss of fat.

Where many people go wrong is  believing they can spot reduce fat. By believing in this concept, they spent countless hours at the gym doing oblique twists, side bends, and crunches thinking they will soon burn off that stubborn jiggle around their waist. According to a study published in Yale Scientific Magazine, spot reducing fat is a myth and false hope people still believe in.1  In this study led by the University of Connecticut, 104 participants completed a twelve-week supervised resistance-training program in which their non-dominant arm was selectively exercised. MRI assessments of subcutaneous fat before and after the program revealed that fat loss tended to be generalized, rather than only occurring in the trained arm.

Another common misconception is that the general population thinks that they can workout to turn their fat into muscle.2 Fat and muscle tissue are two separate and different things and cannot transform into one another. Getting “toned” usually means that someone wants to build muscle AND lose fat. So when someone says they want to “tone up”, they actually mean either building muscle or losing fat to uncover muscle, plain and simple.

References

1. Perry, E. (2011, April 3). Targeted Fat Loss: Myth or Reality? Retrieved September 14, 2014, from http://www.yalescientific.org/2011/04/targeted-fat-loss-myth-or-reality/

2. Bowerman, S. (2011, August 18). Top 5 myths about body fat. Retrieved September 14, 2014, from http://www.discovergoodnutrition.com/2011/08/top-five-myths-about-body-fat/

Group X Classes

With people's busy schedules, they tend to put working out on the back burner. Group exercise or group x, gives women and men the opportunity to take a small portion of their day to get an intense workout. Group x is typically described as exercise performed by a group of individuals led by an instructor.

There are several benefits of participating in group x classes, both physical and social. First, they are led by certified instructors who are responsible for designing the components, as well as the intensity, of the workouts.1 This helps ensure each class is appropriately designed to improve cardiorespiratory and muscular fitness.1 However, you don’t have to do any heavy weight lifting that is strenuous to your body, most classes use body weight. Second, there are a variety of classes that meet any and every ones needs (e.g. kickboxing, Zumba, Yoga, etc.). You don’t have to just pick one and stick to it, you can switch it up and go to a different one each time. This variety keeps you motivated, interested and you will never get bored; “a common reason given for quitting an exercise program [can be] boredom.”1 These classes provide not only health benefits, but social as well. You get to go work out with friends and even meet new people that relate to you. “Working out with friends can be fun and being seen may give you motivation to show up for future classes.”2 Participation can help  you build your confidence. Some people don't like working out in the weight room area because they feel like people will look at and judge them. Attending these classes can help you get to a target weight and boost your confidence so that you will want to go and work out in the weight room area. You may feel like you don't know where to start or what you should be doing. That's the great thing about group x, you don't have to prepare or do anything but show up for class.

 

 

 

 

1Dolan, S. (2012, January 20). ACSM | Articles. Retrieved September 14, 2014, from http://www.acsm.org/access-public-information/articles/2012/01/20/benefits-of-group-exercise

2Matz, J. (2013, August 19). Social Sweating: The Benefits of Group Fitness. Retrieved September 14, 2014, from http://tinyurl.com/mrl6374

Is Resistance Training Harmful for our Youth?

Is resistance training suitable, beneficial, and safe for adolescents and children? Many believe that resistance training is not recommended for children because of injuries and growth abnormalities that can be sustained. But let’s put this myth to rest and reveal how resistance training can improve a child’s overall health and lifestyle.

Various studies have shown that with strict supervision,correct technique and form, and a well structured program, age appropriate training can provide benefits at any age. Resistance training can increase strength and bone mineral density, promote healthy blood pressure and cholesterol levels, help maintain proper weight, and improve mental health. The benefits of muscular strength that the children receive from resistance training generally involve neurological changes and more efficient interactions between nervous systems and muscles. Strength training, in moderation, will not have an adverse effect on growth. Training may actually be an effective stimulus for growth and bone mineralization by putting a positive forces across the growth plates that improves their stress tolerance (Schwager 2010).

Keep in mind that, with children, there are guidelines that should be followed in order to achieve the benefits. You should stray away from any ballistic movements Exercises should be performed slowly with control and full range of motions. Avoid any time on machines and use bodyweight exercises such as planks, pushups, situps, etc. Aside from training, always remember to keep it fun and safe and all of the benefits will fall into place!

1Council on Sports Medicine and Fitness. (2008). StrengthTraining by Children and Adolescents, 121(4), 835-840.

2Schwager, T. (2010). American fitness. Strength Training for Kids, 28(5), 20-22

Health-Related Fitness Components Pt. 1

If a person were asked to consider himself or herself to be physically fit what criteria would be used to answer the question? To answer, he or she would first have to decide what it means to be physically fit. Physical fitness is defined as a set of attributes or characteristics individuals have or achieve that relates to their ability to perform physical activity.1 According to the American College of Sports Medicine (ACSM), these characteristics are broken up into five health-related fitness components and 6 skill-related fitness components.  Due to the strong relationship between physical fitness and health-related fitness components, the main focus of this blog series will be on the health-related components.

The five health-related fitness components include cardiorespiratory endurance, body composition, muscular strength, muscular endurance and flexibility with the focus today being on cardiorespiratory endurance.  Cardiorespiratory endurance is related to the ability to perform large muscle, dynamic, moderate-to-vigorous intensity exercise for prolonged periods of time.1 This is considered to be one of the health-related fitness components of physical fitness because increased levels of cardiorespiratory endurance have been shown to decrease the risk of death from all causes and specifically from cardiovascular disease.  High levels of cardiorespiratory endurance are also associated with higher levels of habitual physical activity.

The ACSM and the American Heart Association recommend that all healthy adults aged 18-65 years old should participate in moderate intensity, aerobic activity for a minimum of 30 minutes 5 days a week or vigorous aerobic activity for a minimum of 20 minutes 3 days a week.  Examples of moderate intensity activities include walking at 3-4mph, sweeping floors, mowing the lawn (push mower), shooting a basketball, ballroom dancing, and recreational volleyball to name a few.  Vigorous activities include walking at a pace of 4.5mph or faster, jogging at a pace of 5mph, running at a pace of 7mph, playing a basketball game, cycling at 12-16mph leisure swimming or a casual soccer game.1 Improving ones fitness in this area can lower the risk of cardiovascular disease, increase life span, reduce risk of Type 2 diabetes, raise self-esteem, increase bone density, reduce body fat, improve sleep and along with many other benefits.2 Below, is a table that shows how people between the ages of 20-39 would rank in maximal aerobic power based age and gender according to ACSM guidelines.3

1. Pescatello, L. (2014). ACSM's guidelines for exercise testing and prescription (9th ed., p. 2,72,88,91). Philadelphia: Wolters Kluwer/Lippincott Williams & Wilkins Health.

2. Cardiorespiratory Fitness & Energy Systems. (n.d.). Retrieved September 15, 2014, from http://wserver.flc.losrios.edu/~willson/fitns304/handouts/cardio.html

Strength Training, Gait Performance, and Stroke Survivors

A patient working on his gait performance.

With this growing special population of stroke survivors, the allied health community is striving to help restore something that has been lost. Hemiparesis is one of the many side effects that stroke survivors may experience. It causes motor control impairment, to some degree, that is a result of weakness or the inability to move one side of the body.3 Depending on the severity of the survivor’s case, it can make it difficult to perform daily tasks such as holding or grasping things, reaching above their shoulder, extending their arm, stepping up or down, and even walking on flat surfaces. Regaining the motor function to perform these daily tasks should be a goal for every stroke survivor. One aspect in particular of hemiparesis is that gait performance varies depending on the severity of the hemiplegia. However, studies have shown gait performance can be improved through strength training.

According to Cramp et al., strength of the hip flexor, knee extensor, and ankle plantarflexor muscles have been shown to have a moderate to strong correlation with gait velocity.2  Studies have shown that strength of the muscle groups have been significantly improved in stroke survivors after strength training programs.1,2 Therefore, it is valid to assume that lower limb strength training should be included in exercise training for stroke survivors with hemiplegia. If muscular strength improves, it is quite possible that the gait velocity will improve as a result.

In a study conducted by Cramp et al., a significant increase in muscular strength in the paretic limb was seen from the baseline to after eight training sessions and continued to increase with more training sessions.2 They observed that both the muscular strength of the knee extensors and the gait velocity increased significantly.2 Badics et al. found that muscular strength increased significantly in all patients and this increase was positively correlated with the intensity and number of exercising sessions.1

Several studies have highlighted the benefits and improvements from strength training for stroke survivors suffering from hemiplegia, but are there any negative side effects? In a study by Badics et al. that had 56 patients, no negative side effects on muscle tone, or complications such as joint pain were found.1 In fact, it is even reported that some patients, despite having years between their stroke event and the training program, improved muscle strength and gained empowerment for activities of daily living.1

Interested in learning more about current exercise prescriptions for stroke survivors? Check out my blog here.

1 Badics, E., Wittmann, A., Rupp, M., Stabuer, B., & Zifko, U. (2002). Systematic muscle building exercises in the rehabilitation of stroke patients. NeuroRehabilitation, 17(3), 211-214.

2 Cramp, M., Greenwood, R., Gill, M., Rothwell, J., & Scott, O. (2006). Low intensity strength training for ambulatory stroke patients. Disability & Rehabilitation, 28(13-14), 883-889.

3 Effects of stroke. (2012). Retrieved September 14, 2014, from http://www.stroke.org/site/PageServer?pagename=effects

What Exercises Are Safe During Pregnancy?

Over the years, pregnant women have come to learn that not only is exercise during pregnancy allowed, but it is highly recommended. The American College of Obstetricians and Gynecologists (ACOG) recommends that pregnant women accumulate 30 minutes of moderate-intensity exercise on all or most days of the week once cleared by your physician to exercise.1

Ok, I am cleared, now how should I exercise?

Exercising at a moderate intensity has shown to be the most beneficial. This intensity can be measured in several ways. An exercise heart rate of 135-150 bpm for women 20-29 years and 130-145 bpm for women 30-39 years is recommended.1 Another way to measure how hard you are working is with an RPE Chart. On a scale of 6-20, you should find yourself working between a 12-14. Lastly, it is important to be able to maintain a conversation while exercising. If you are not able to talk effectively, you may be working too hard.

What specific exercises can I do?

Exercises should be dynamic and involve the large muscles of the entire body. Walking and cycling are great cardiovascular exercises that work the entire body. Water aerobics is another great way to stay in shape while eliminating the extra weight gained during pregnancy. Resistance training is also beneficial, especially for those who trained before pregnancy. However, increased repetitions with less weight is advised rather than low repetitions with maximal weight (weight produces muscular fatigue within 12 to 15 repetitions)1. Prenatal yoga is a great way to keep the body flexible and relaxed during pregnancy and has been shown to relieve some back pain caused by weight gain.

What exercises should I avoid?

Any activities that may harm the fetus such as contact sports (hockey, basketball, soccer) should be avoided. Activities that are high risk in falling (horseback riding, skiing, gymnastics) should also be avoided. It is also important to refrain from exercises that are performed from a supine position, especially after the first trimester. Lastly, the Valsalva maneuver (holding one’s breath while exerting) should be avoided.

1American College of Sports Medicine. (2013). Exercise Programming Across the Lifespan:

Children and Adolescents, Pregnant Women, and Older Adults. In ACSM's Resources for the Health Fitness Specialist (pp. 220-221). Lippincott Williams & Wilkins.

Pomerance Bell, R. (2013, November 28). Yes, You Can-and Should- Exercise During

Pregnancy. Retrieved September 14, 2014, from http://health.usnews.com/health-news/health-wellness/articles/2013/11/28/yes-you-can--and-should--exercise-during-pregnancy?page=1

Ambulation in Stroke Patients with the Biodex Unweighing System and Gait Trainer

Stroke is known as the silent killer, killing someone in America every four minutes. It is the most common cause of death, second only to heart disease. “Stroke is a leading cause of serious, long-term disability in the United States (Survey of Income and Program Participation [SIPP], a survey of the US Bureau of the Census).” 2  Following cerebrovascular accident, one of the main impairments is reduced muscle strength. 1 This is one of the primary reasons for activity limitations related to mobility in stroke victims, and has been shown in several studies to greatly affect the measures of walking gait performance. “Walking is among the most important domains of the activities and participation components in International Classification of Functioning, Disability and Health (ICF) core set for stroke.” 2 Therefore, walking should be a main function of stroke rehabilitation in order to optimize the recovery of muscle function and to regain ambulatory ability. However, due to tremendous lack of mobility combined with a sedentary lifestyle, this is generally not a simple task and may require some specialized methods of rehabilitation. 

The Biodex is an assistive treadmill with the capability to un-weigh individuals with a support harness and assesses their gait and stride length automatically. It will also support up 40% of the individuals total body weight reducing the load on the body, especially lower extremities, during ambulation. The Gait Trainer feature of the Biodex provides visual and auditory feedback on an instrumented deck in real time to prompt the individual into a correct gait pattern. Step length, step speed and right-to-left time placement are crucial aspects; patient footfall is compared to desired footfall step after step, both on the display in real time and documented on a histogram.

One of the many benefits that the Biodex system provides for individuals recovering from stroke, is the ability to extract and retain nominal data on the ability to walk functionally and the amount of stress placed on each side of the body.  

During assessment the gait trainer records movement and will provide verbal instruction on how to correct gait distance and foot placement. With absolutely no fear of falling due to harness suspension, individuals are able to build extreme confidence and control by walking with a normal stride and arm-swing pattern. For many individuals following post-stroke sequelae, walking patterns are not nearly as natural or balanced as they were pre-stroke. The data retained from the Gait Trainer allows individuals to understand the severity of the limitations produced by stroke as well as program exercise and set rational personal goals that can be assessed and tested.

The Biodex-Weight Support Treadmill and Unweighing system broadens the ability of training and rehabilitation for stroke survivors through enhanced self awareness and self-confidence.        

1 Flansbjer, U., Downham, D., & Lexell, J. (2006). Knee Muscle Strength, Gait Performance, and

Perceived Participation After Stroke. Archives of Physical Medicine and Rehabilitation, 87(7), 974-980. Retrieved September 13, 2014. http://www.archives-pmr.org/article/S0003-9993(06)00286-3/fulltext

2 Jones, D. (2010, January 1). Heart Disease and Stroke Statistics—2010 Update A Report From the

American Heart Association. Retrieved September 13, 2014, from

http://circ.ahajournals.org/content/121/7/e46.full

3 Wilcox, D., Boyd, K., Feeley, J., Packel, A., & Rosenberg, E. (2012, January 1). A Clinical Guideline

for the Treatment of Patients with Neurological Conditions using Biodex Unweighing System and Gait Trainer. Retrieved September 14, 2014, from http://www.biodex.com/sites/default/files/documents/clinical_guideline_neuro_conditions_14225.pdf

Exercise and Nutrition Myth Busters: Late Night Snacks = Fat Increase

 A popular myth is one of the bedtime snack. Alarm bells ring when someone refers to the stigma of eating one last thing before they head to bed. This is because those snacks are usually a person caving in to sugary cravings like ice cream, or telling themselves they need to soak up that excess alcohol in their system with some late night French fries. However, late night meals do not necessarily have to be harmful, they can actually be a great addition to your nutrient timing to help muscle recovery, increase cortisol extraction from the body, and help you sleep.

Most people have been told that eating late at night will lead to indigestion which, in turn, will lead to interrupted sleep patterns. According to Stephanie Maxson, senior dietician at the University of Texas’ MD Anderson Cancer Center, a decrease in blood sugar after not ingesting food for hours before bed and then sleeping will cause you to wake up in the middle of the night and cause you to feel sluggish in the morning.2 This is primarily due to insulin sensitivity.

John Ivy, PHD in Kinesiology at the University of Texas, has overseen research which has mainly focused on the acute and chronic effects of exercise on metabolism. Currently, “he is focusing on the cause of muscle insulin resistance.”1 In his book, Nutrient Timing, he discusses insulin sensitivity and how keeping it high is key. Insulin’s job is to keep blood sugar levels from rising too high, and when you intake a carbohydrate (i.e.honey), “your body releases insulin to regulate and maintain homeostasis.”1 If insulin’s sensitivity is not kept high due to nutrient intervention then this will affect the body’s ability to uptake amino acids which help build muscle.3 However, John Ivy doesn’t want you to go down a bottle of honey before you go to bed, because that will increase the body’s ability to store fat. John Ivy says that in order to avoid a major insulin spike (remember, we want homeostasis) during the night, you need something that increases sensitivity (carb) but digests slowly as well (protein).3 If this happens, insulin will remain slightly elevated and blood cortisol (stress related fat storing hormone) will be lowered. So what should you eat?

The best thing to eat, according to John Ivy, is to eat a carbohydrate/protein combination that has a 2:1 ratio. You could eat some low fat Greek yogurt with some fruit, or a turkey sandwich. While a protein shake might be simpler to make and easier to ingest, “they tend to have fast-digesting protein and high-glycemic carbohydrates which are absorbed more quickly than whole food.”3 A liquid carb/protein drink might be fully absorbed within thirty to sixty minutes, whereas a solid food snack may take two to three hours to digest,” which is ideal.3

So if you are starving before going to bed or are on an exercise regimen which involves building and keeping muscle while decreasing fat, have a small protein and carbohydrate snack (1:2 ratio) that will increase that insulin sensitivity and not allow it to spike. However, don’t be tempted by those high-glycemic foods like PIZZA! You will be full, for a little while, but a little fatter in the morning with a lot of indigestion interrupting your sleep cycle.

1 Gastelu, D., & Hatfield, F. (2013). Appendix. In Sports Nutrition (Third ed., p. 336).

Carpinteria, CA 93013: International Sports Sciences Association.

2)  Heid, M. (2014, July 23). You asked: Will eating before bed make me fat? Retrieved

September 14, 2014, from

http://time.com/3020266/you-asked-will-eating-before-bed-make-me-fat/

3 Ivy, J., & Portman, R. (2004). Nutrient timing: The future of sports nutrition. Laguna Beach,

CA: Basic Health Publications.