Optimizing Nutrition for Sports Performance

Athletes are usually so focused on how macronutrients—protein, carbohydrates, fat—affect their performance, but what about bioactive compounds and micronutrients? Can they improve performance? The answer is a resounding “yes!” Ageless Essentials Daily Pack has exactly what you need to take your skills to the next level. Here are seven powerful ingredients in Ageless Essentials that can help you gain a competitive edge:

1. Coenzyme 10 (CoQ10): Coenzyme Q10 (coQ10) is a vitamin-like substance that is essential in generating about 95 percent of the body’s energy. It is also a potent fat-soluble antioxidant. Exercise increases the need for oxygen—10 to 20 times more than the resting state—causing an intensified metabolic process known as oxidative stress. The coping strategies that the body has developed to combat oxidative stress can become maxed out during times of intense physical activity and can lead to tissue damage and inflammation, excess fatigue, and delayed recovery. A study published in the European Journal of Nutrition found that supplements of coQ10 not only decreased oxidative stress but also reduced over-expression of pro-inflammatory genes and reduced levels of creatinine, an indicator of muscle breakdown (1). Although a degree of muscle breakdown stimulates growth, minimizing damage can allow athletes to recover faster and train harder. 

2. Resveratrol: Phenols are compounds naturally produced by plants and are used to protect against pests and pathogens. Resveratrol, a phenol, has exhibits similar protective properties in the human body. Now research has found that, when paired with exercise, resveratrol can enhance strength, metabolism, cardiovascular efficiency and exercise capacity. In this study, rats consuming resveratrol ran longer and faster (2). Additionally, the rats developed stronger leg muscles with an 18 percent strength gain in the calf muscle and 58 percent gain in their tibialis anterior (on the front of the leg) muscle. Even more important for athletes, scientists found that resveratrol’s ability to improve cardiovascular efficiency lead to higher levels of fat burning, increased muscle mass, and improved endurance.

3. Vitamin C: Vitamin C is renowned for quenching free radicals, as well as playing a major role in collagen synthesis, hormone formation, and fat metabolism. The newest skill to add to the vitamin C resume is its ability to act as an ergogenic (exercise-enhancing) aid. In a study conducted at Arizona State University, researchers found that subjects who supplemented with vitamin C had decreased heart rates during exercise and a 10 percent decrease in the perceived difficulty of physical activity compared to the placebo group (3). In addition to decreasing the effects of oxidative stress in athletes, vitamin C supplementation may be able to optimize performance by decreasing the discomfort of high-intensity physical exertion.

4. Fish Oil: Strength training has long been thought to have health benefits, but now research shows that supplementing with fish oil can amplify the benefits of resistance training. A study shows that elderly women taking fish oil who began a strength training regimen had increased neuromuscular responses compared to women who did not take the supplement (4). Fish oil is rich in omega-3 fatty acids such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which can alter cell membrane fluidity. This fluidity may affect the uptake of acetylcholine, a neurotransmitter that triggers the process of muscle contraction. The combination of fish oil and strength training may lead to faster communication between nerves and muscles, and thus faster muscle contraction for athletes. An additional bonus for athletes is the soothing effects of omega-3s to assist with a proper recovery.

5. Vitamin D: Vitamin D deficiency is increasingly recognized as one of the most common health problems in the world today, with athletes being no exception. Vitamin D (cholecalciferol) is a hormone that is essential for bone growth & repair, cell function, management of inflammation, and mineral balance in the body. It can either be consumed through the diet or synthesized in the body when skin is exposed to sunlight; however, evidence is showing that people are not getting adequate amounts. Vitamin D deficiency may make an impact on training quality and injury, and as a result, athletic performance. A study of elderly patients found that supplementation with vitamin D significantly increased the mean diameter of type II muscle fibers (5). The discovery of vitamin D receptors (VDR) on muscle cells provides further evidence that vitamin D plays a significant role in muscle structure and function. Finally, apart from supporting optimal athletic performance, higher vitamin D status has been link to improved overall physical health and muscle function well into old age.

6. Calcium: Getting enough calcium in your diet is so important that your body will actually “rob” calcium from your bones if there is not enough in the blood. Lacking calcium in the diet not only leads to poor bone health, but it can also severely affect nerves and muscles causing weakness, muscle spasms, and muscle pain. Calcium is an integral part in the communication between nerves and muscle cells for muscle contraction to occur. Without sufficient amounts of calcium, muscle weakness will result in decreased athletic performance and discomfort. Athletes most at risk for inadequate dietary calcium intake are those who are involved in weight-control sports such as figure skating and distance running. Additionally, some evidence points to increased calcium losses related to intense endurance training (6). Be sure you’re getting enough.

7. Electrolytes: Ever notice that your skin feels gritty after a workout? That is actually salt that has escaped through your pores. The evaporation of sweat from the skin’s surface assists the body in regulating core temperature. Unfortunately, the side effect of this temperature-regulating mechanism is the loss of essential electrolytes and fluid. According to the National Athletic Trainers’ Association, 1 to 2 percent loss of body weight in sweat begins to compromise physiologic function and negatively influence performance. Greater than 3 percent further disturbs physiologic function and increases the risk of developing cramps or heat exhaustion. Electrolytes, such as sodium and potassium, are important minerals that for regulating the hydration status of the body. It is not only important for athletes to rehydrate but also to replace the electrolytes lost during exercise to perform well and recovery quickly.

The greatest concern when choosing the right supplement is to find a product that is high in quality and supported by science. Isagenix Ageless Essentials Daily Packs are carefully formulated to contain proper nutrients to help you power your workouts—helping you reach athletic goals. Let Isagenix nourish your body so you can focus on preparing to win the gold.

For more information about this topic and other health and wealth related topics use the following websites:

 

www.facebook.com/health2money

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www.billionsisagenix.com

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www.weightlossbydetox.com

References

1. Diaz-Castro J, Guisado R, Kajarabille N et al. Coenzyme Q(10) supplementation ameliorates inflammatory signaling and oxidative stress associated with strenuous exercise. Eur J Nutr 2011.
2. Dolinsky VW, Jones KE, Sidhu RS et al. Improvements in skeletal muscle strength and cardiac function induced by resveratrol during exercise training contribute to enhanced exercise performance in rats. J Physiol 2012;590:2783-99.
3. Huck CJ, Johnston CS, Beezhold BL, Swan PD. Vitamin C status and perception of effort during exercise in obese adults adhering to a calorie-reduced diet. Nutrition 2012.
4. Rodacki CL, Rodacki AL, Pereira G et al. Fish-oil supplementation enhances the effects of strength training in elderly women. Am J Clin Nutr 2012;95:428-36.
5. Sato Y, Iwamoto J, Kanoko T, Satoh K. Low-dose vitamin D prevents muscular atrophy and reduces falls and hip fractures in women after stroke: a randomized controlled trial. Cerebrovasc Dis 2005;20:187-92.
6. Dressendorfer RH, Petersen SR, Lovshin SE, Keen CL. Mineral metabolism in male cyclists during high-intensity endurance training. Int J Sport Nutr Exerc Metab 2002;12:63-72.

Energy and Performance: Start Winning with Smart Nutrition

 Carefully designed nutritional products can lead to significant gains in speed, strength, and endurance in athletes.

It’s that time again… when the world’s finest athletes are gathering for the ultimate competition in athletic prowess—the London 2012 Summer Olympics.

No doubt there have been countless hours of precise training and dedicated effort on the road to the Olympics. But as any Olympian will tell you, his or her performance is highly dependent on getting proper fuel and nutrients.

Scientific research has also shown that carefully designed nutritional products for sports performance can lead to significant gains of speed, strength, and endurance in athletes (1). You don’t have to be an Olympic athlete to gain from smart nutrition for sports performance. This is why Isagenix has put together the Energy and Performance Pak. It’s excellent for anyone who works outs, whether it’s once a week or twice a day, every day.Athletes will have different individual diet needs, of course, dependent on the duration and type of training—think Olympic swimmer Michael Phelps and his 6,000 calories-a-day training diet—but the components of the Energy and Performance Pak offer top-notch nutritional support that can be incorporated into anybody’s regimen.

IsaLean Shake, IsaLean Pro, and IsaLean Bars

By far, the stars of the Energy and Performance Pak are the three IsaLean products: IsaLean Shake, IsaLean Pro, and IsaLean Bars. Ranging from 18 to 35 grams of protein per serving, these offer great-tasting, convenient ways for athletes of any status to fuel their active bodies with the whey protein and other nutrients for muscle and, ultimately, performance gains.

Continually, the scientific literature points to the superiority of whey protein for greater stimulation of muscle protein synthesis (muscle building) compared to other proteins, especially soy (1-5). The timing of protein intake, such as after exercise, also plays a part in maximizing muscle repair and building. One review of protein requirements for athletes advised, “A simple message may be that the earlier after exercise an athlete consumes protein the better” (2).

The beauty of the IsaLean products in the Energy and Performance Pak is that they allow you to load up on protein when you need to, however you need to. Choose between the original IsaLean Shake, a nutrient-packed meal replacement with 24 grams of the highest-quality whey protein, IsaLean Pro, the new protein mega-dose boasting 35 grams, or IsaLean Bars, containing 18 grams of whey protein for on-the-go protein meals or snacks.

Want More Energy?

For any kind of sport, energy stores reign supreme. Ever try to work out or train totally zapped of energy? It doesn’t work too well. Want More Energy? (WME) works to combat fatigue in the body by keeping the body hydrated and supplying lost electrolytes. WME also contains vitamin C, B vitamins, and choline supporting the body’s energy requirements.

Another important part of keeping the body energized are its glycogen stores. Glycogen is a polymer of glucose that’s stored in the liver and muscles. Any endurance athlete knows the value of having adequate glycogen stores to power them through long, exhaustive races or training sessions. This is because glycogen is readily broken down during physical activity, and low glycogen stores can lead to low blood sugar, which may be a significant factor in exercise-induced fatigue.

WME is an ideal drink for exercise—before, during, and after. A recent study found that in comparison to glucose-containing drinks, consuming fructose-containing drinks (such as WME), particularly after exercise, replenishes glycogen stores efficiently and is an effective fuel source for the body (6). The science shows that sports-designed beverages like WME, which provide the body with fructose—less than 8 grams, an amount comparable to eating an apple—can facilitate faster recovery and support endurance during intense and prolonged physical activity.

Isagenix Greens!

It’s widely known that long bouts of aerobic or exhaustive exercise can stimulate the production of free radicals, which can then lead to increased oxidative stress and cause cellular damage. In muscle, this damage presents itself as delayed-onset muscle soreness (when it’s hard to stand up the day after a really hard workout), muscle tissue adaptations, and the eventual decrease in performance.

It may be in athletes’ best interest to counteract the potential for damage and to build up their antioxidant defense systems. A study performed in male and female athletes subjected to strenuous exercise for 30 minutes at 80 percent of their VO2_max  (a measure of respiratory fitness) found that supplementation with vitamins C and E or a vegetable and fruit juice concentrate decreased levels of oxidative stress (7). For this reason, and to be sure that Isagenix athletes have increased antioxidant defenses, Isagenix Greens! is an important part of the Energy and Performance Pak.

Rich in antioxidant-rich components like wheat grass, parsley, shiitake, Brussels sprouts, spirulina, chia seed, and carrot—in addition to vitamins C and E—Isagenix Greens! is sure to lift your antioxidant status, help protect against exercise-induced muscle damage, and improve recovery.

Ageless Essentials Daily Pack 

Speaking of increased antioxidant status, having Ageless Essentials Daily Pack (AEDP) on hand takes it to the next level. Including Essentials for Men or Women, IsaOmega Supreme, Ageless Actives, and C-Lyte, AEDP lets you take care of your entire vitamin, mineral, and antioxidant needs.

Not only do you help boost your antioxidant defenses with Essentials for Men or Women, the broad-spectrum multivitamin, but you also get potent doses of coenzyme Q10, resveratrol, vitamin D, vitamin C, and the fish-derived omega-3 fatty acids EPA and DHA.

Taking a variety of vitamins, minerals, and antioxidants may not seem like a sure-fire way to increase athletic performance, but other than the need for protection as mentioned above and, in addition to immune protection, many nutrients do indeed play a role in athletic performance.

For example, fish-derived omega-3 fatty acids, long known for their heart-health benefits, were found recently to improve muscle function when 2 grams daily were combined with a strength-training regimen (8). Also, B vitamins are absolutely essential for energy production necessary for athletic performance and others, such as folic acid and vitamin B12, are needed to make red blood cells, for protein synthesis, and tissue repair. Finally, adequate folate intake has shown to improve the immune response after exercise (9).

Ionix Supreme

Initially studied in the Soviet Union in the 1940s, adaptogens are specific plants known to increase the body’s ability to “adapt” to stress. It wasn’t until the 1990s that scientists in the United States took note of these natural stress-fighters when former Soviet Union Olympic Coach Ben Tabachnik immigrated to America and revealed that Soviet athletes and cosmonauts had secretly used adaptogenic herbs throughout the 1970s.

It was out of this initial research that Isagenix came up with Ionix Supreme, an adoptogenic tonic that’s deemed “nature’s answer to stress.” A review of adaptogens by Alexander Panossian, Ph.D., found that overall, adaptogens do increase the body’s resistance to stress while also increasing mental performance, attention, and all necessary factors in optimizing one’s athletic performance (10). All things any athlete can benefit from.

There’s more to a top-notch performance each and every time you hit the gym or jogging trail than just previous training sessions and consistent effort. Propelling athletic performance, at any level, is about correct and adequate nutrition. Isagenix has created the Energy and Performance Pak just for you, to support your efforts for optimal performance and a robust immune system while training to be your best.

 References

1. Hottenrott K, Hass E, Kraus M, Neumann G, Steiner M, Knechtle B. A scientific nutrition strategy improves time trial performance by approximately 6% when compared with a self-chosen nutrition strategy in trained cyclists: a randomized cross-over study. Appl Physiol Nutr Metab 2012;37:637-45.
2. Phillips SM, Van Loon LJ. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci 2011;29 Suppl 1:S29-S38.
3. Phillips SM, Tang JE, Moore DR. The role of milk- and soy-based protein in support of muscle protein synthesis and muscle protein accretion in young and elderly persons. J Am Coll Nutr 2009;28:343-54.
4. Burd NA, Yang Y, Moore DR, Tang JE, Tarnopolsky MA, Phillips SM. Greater stimulation of myofibrillar protein synthesis with ingestion of whey protein isolate v. micellar casein at rest and after resistance exercise in elderly men. Br J Nutr 2012;1-5.
5. Tang JE, Moore DR, Kujbida GW, Tarnopolsky MA, Phillips SM. Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. J Appl Physiol 2009;107:987-92.
6. Decombaz J, Jentjens R, Ith M et al. Fructose and Galactose Enhance Post-Exercise Human Liver Glycogen Synthesis. Med Sci Sports Exerc 2011.
7. Bloomer RJ, Goldfarb AH, McKenzie MJ. Oxidative stress response to aerobic exercise: comparison of antioxidant supplements. Med Sci Sports Exerc 2006;38:1098-105.
8. Rodacki CL, Rodacki AL, Pereira G et al. Fish-oil supplementation enhances the effects of strength training in elderly women. Am J Clin Nutr 2012.
9. Gravina L, Ruiz F, Diaz E et al. Influence of nutrient intake on antioxidant capacity, muscle damage and white blood cell count in female soccer players. J Int Soc Sports Nutr 2012;9:32.
10. Panossian A, Wikman G. Evidence-based efficacy of adaptogens in fatigue, and molecular mechanisms related to their stress-protective activity. Curr Clin Pharmacol 2009;4:198-219