Health Interlink - Sports

Testimonial : Branch Chain Amino Acids - Alex Martin, Strength & Conditioning Coach, ...

HealthInterlink — Thu, 06 Nov 2008 08:56:22 +0100

BRANCH CHAIN AMINO ACIDS

Training, whatever the type places large stress on skeletal muscle. Failure to provide the muscle with certain amino acids (building blocks of protein) can lead to breakdown, which in turn will compromise lean tissue mass, strength and other fitness components. Branched chain amino acids (L-leucine, L-isoleucine and L-valine), which constitute a large proportion of the total amino acids in muscle proteins have been reported to have a significant effect on skeletal muscle protein synthesis. Consequently branched chain amino acids are part of the staple supplement diet at Leicester Tigers. We particularly like Jarrow Formulas branched chain amino acid product owing to its purity and potency.

Paul McKee, Olympic Athlete

HealthInterlink — Wed, 29 Oct 2008 08:23:58 +0100

Beijing Olympics

Even though I narrowly and frustratingly missed going to compete in the Beijing Olympics, I did thoroughly enjoy the action on the television. Being a sprinter myself, I most enjoyed the whole Usain Bolt show. Right from the heats I knew he was in World Record shape, and looked forward to seeing him run flat out. Despite breaking the 100m World Record, we didn’t see Usain really let loose until going for Michael Johnson’s 200m record, regarded by most including myself as the most impressive in track and field. Unbelievably into a 0.9mt wind he managed to take 2 100ths of a second off the record, running 19.30seconds for 200mts, Fantastic stuff!

I do believe living in a warm climate, especially throughout the winter months is an advantage to sports people, as there will of course be less colds, chest infections, flu etc floating around. However it would be wrong to take a defeatist attitude and to give up on achieving your own potential. Although extra caution to the immune system most be given in order limit time spent off training due to illness.

Since finishing my 2008 season I have reduced training and neglected to take any supplements, I got away with this for 3weeks then picked up a cold. Two weeks later I have a sore throat and require an additional week off training. Last year I managed to go from November to August, the end of my season, without a single cold, this is not a coincidence. I will immediately return to my supplement program which includes Perfect Food Original (Garden of Life), Basic Nutrients 1 or 2 (Thorne Research), fish oils, and I am currently speaking to Fergus (my Sports Consultant) about an antioxidant supplement to combat free radicals associated with intense training.

The next major challenge for British and Irish Sprinters will be the European Indoor Championships in March 2009, which take place in Italy, after that will be the 2009 World Championships which will be held in Berlin,(August) and the challenge to beat Usain Bolt will continue.

Testimonial: Green Tea - Alex Martin, Strength & Conditioning Coach, Leicester Tigers

HealthInterlink — Fri, 25 Jul 2008 15:07:16 +0100

Fat does not afford any physiological benefit to performance in rugby union. Therefore at Leicester Tigers we place a lot of emphasis on body composition, which we effect via a combination of training and nutrition. Also, we use supplements such as Jarrow Formulas green tea extract to assist us in this quest.

There is a large body of scientific evidence, which suggests that epigallocatechin gallate (EGCG) contained in Jarrow Formulas green tea extract increases 24 hour energy expenditure, fat oxidation and weight loss in humans. Furthermore, EGCG can be considered a general wellbeing nutrient. It has been reported to have antioxidant and free radical scavenging properties and cancer preventing actions. We particularly like Jarrow Formulas product owing to its purity and potency.

Paul Kennedy International Irish Rower

HealthInterlink — Wed, 28 May 2008 13:56:39 +0100

Hi my name is Paul Kennedy, I am a rower with commercial rowing club in Dublin. I have been taking Extra Nutrients by Thorne Research as part of my daily training regime with fantastic results. We recently went to an international regatta in Gent, Belgium and came 3^rd in a highly rated senior A double sculls event, I believe my training and performance level has raised to a new level due to the combined effect of this product and my intensive training programme. I am currently getting ready for another international event the Marlow Regatta in London next month and our Irish national championships in July with a chance to qualify for the Irish International Team at this years internationals in Cardiff.

Testimonial: Omega Plus - Alex Martin, Leicester Tigers Strength & Conditioning Coach

HealthInterlink — Tue, 20 May 2008 10:43:14 +0100

A fundamental pre-requisite of success for elite rugby union forwards is work capacity, which is influenced by body composition. There is peer review literature to suggest that the latter is augmented by fish oil that contains a high concentration of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

More specifically, it may increase fat utilization and decrease storage. Thus at Leicester Tigers, we use Thorne Research Omega Plus. We believe this fish oil product to be superior to most due to its purity, lack of detrimental fillers and the fact its enhanced with gamma linolenic acid (GLA).

Alex Martin (Leicester Tigers Strength and Conditioning Coach)

Why a sports nutrition site?

HealthInterlink — Tue, 13 May 2008 10:31:40 +0100

We decided to put this dedicated sports nutrition site together when we became aware of the huge number of top teams and athletes who were already using our products to great effect. Sports nutritionists, strength and nutrition coaches and competetive individuals came to us because they demand the highest quality nutritional support to give themselves and their teams the edge they need to reach and stay at the top of their game.

This section looks at supplementation for todays athletes, be they professional Rugby Players, Footballers, Olympic Athletes or individuals wanting to attain peak condition we hope you will find it here - if you can not then tell us and we will find it.

Our own MD played rugby and cricket and skied to representative standard for many years until age overcame endeavour, so he has a vested interest. He now confines himself to offshore sailing, a round or two of golf a week and putting his life in jeopardy by racing high powered historic race cars that are nearly as old as he is. He reckons that without the supplements he has been taking for the past 15 years he would now be walking with sticks (his knees are not a pretty sight).

Browse through our excellent range of products, enjoy monthly special offers and don\'t miss the interviews with sporting personalities and tips and blogs from coaches and athletes that will be appearing over the coming months.

Testimonial - Paul Prescott, Wigan Warriors RLFC and Ireland International

HealthInterlink — Tue, 06 May 2008 09:29:29 +0100

I am 22 years old and having been playing professional rugby league since I was 17, I am currently a regular starting player for Wigan Warriors RLFC and also an Ireland International player. I may seem very young to be taking joint supplementation, but as with many of my peers I sustained a knee injury 18 months ago, which required surgical reconstruction of one of my knee ligaments. I am well aware of the fact that joint degeneration is now inevitable, so I take a joint supplement on a daily basis to try and help my body to preserve my joint linings for as long as possible.

Being a professional athlete subject to rigorous anti-doping procedures the quality of my supplements is of the utmost importance. Health Interlink give me confidence in the products I’m taking and assure the highest quality standards of all the products they supply. And whilst I understand that all the products I take I do so at my own risk, Health Interlink set my mind at ease, allowing me to remain injury free and concentrate on my rising career.

Testimonial: Glucosamine & Chondrotin - Andy Coley, Wigan Warriors RLFC

HealthInterlink — Tue, 06 May 2008 09:28:10 +0100

Rugby League is one of the most gruelling sports there is to play, with both the fitness and contact nature of it putting many strains upon the body and over the years as a rule all players manage to sustain injuries, leaving us predisposed to wear and tear on all joints in the body. One of my consultants recommended that I start taking Glucosamine as a supplement to help slow down the degenerative changing occurring in my joints.

Health Interlink were very helpful and guided me in the right direction as to the strength and quantity of these supplements and even suggested that I try a combined supplement of Glucosamine and Chondroitin.

Jarrows Combination provides clinically studied quantities of Glucosamine Sulphate and Chondroitin Sulphate, combined with Vitamin C and Manganese for optimizing joint health.

A Basic General Post-Training Formulation for Nervous System & Adrenal Regenerative ...

HealthInterlink — Wed, 16 Apr 2008 13:28:13 +0100

This is an old article written originally for a supplement company describing the optimal combinations and ingredients for a nervous system recovery supplement for elite athletes.

The exact nature of the body’s unwillingness to generate and maintain adequate CNS drive is not understood and the failure of voluntary muscular effort is recognized as a complex phenomenon. However, there is some research to suggest that the use of the following supplements may prevent fatigue or at least delay some fatigue. The quantities suggested for the post game/training supplementation are dependant on a reasonably balanced diet and the use of basic nutritional supplements, ZMA, Fish Oil, Proteins, etc

Carbohydrates

When glycogen stores are depleted there is an increased release and utilization of free fatty acids as energy sources and this increase in free fatty acids displace albumin-bound tryptophan increasing its concentrations in the blood. As the body recovers and uses BCAAs (Branch Chain Amino Acids) there is a decreased BCAA content available in the blood. Tyrosine and tryptophan compete for the same transporter across the blood-brain barrier and when BCAA concentrations and thus tyrosine are depleted, tryptophan can cross the blood-brain barrier at a higher rate which in turns leads to an increased production of serotonin, which again, in turn, causes lethargy, depresses motor neuron excitability, alters autonomic and endocrine functions and decreases muscular contraction. An intake of carbohydrates is quite important in the regeneration of neural fatigue as a result to prevent this cascade of tryptophan, serotonin, fatigue, etc. and should be included in all post exercise supplementation.

Fish Oil

High quality EFA (Essential Fatty Acids) (particularly DHA (docosahexaenioc acid) is essential. It is presumed that the athletes are taking in Fish Oil throughout the day as part of their standard diet, for this reason it is not included in the regime.

Branch Chain Amino Acids

20 grams

There is much research to support the notion that BCAA’s prevent CNS and encourage CNS regeneration. Increases in brain 5-hydroxytryptamine (5-HT) concentration and overall activity have been associated with increased physical and perhaps mental fatigue during exercise. BCAA\'s are made up of a mixture of three individual amino acids that include L-leucine, L-isoleucine and L-valine which have a branched-chain in its carbon chain. An increase in plasma free tryptophan leads to an increased rate of entry of tryptophan into the brain, which suppresses the CNS, causing a reduction in the system output. It therefore appears that important relations exist between brain 5-HT and central fatigue. This focus on the serotonin neurotransmitter is because of its role in depression, sensory perception, sleepiness, and mood affecting various brain regions. It has been observed that branched-chain amino acid (BCAA) intake may attenuate increases in 5-HT and therefore improve performance. Evidence suggests increases and decreases in brain 5-HT activity during prolonged exercise may hasten and delay fatigue. Therefore one hypothesis is that nutritional manipulations designed to attenuate brain 5-HT synthesis during prolonged exercise can improve endurance performance, suggesting supplementation may encourage regeneration. Nutritional strategies in preventing fatigue have been designed to alter the metabolism of 5-HT in the brain by affecting its availability or the availability of its amino acid precursor, Tryptophan. Tryptophan itself is the precursor to serotonin. It has also been suggested that some aminos may compete with the absorption and uptake of Tryptophan across the blood-brain barrier and consequently delay the onset of fatigue. In fact it has been proven that the provision of BCAA has improved mental performance in athletes after endurance exercise.

Vitamin C

1000mg

Vitamin C plays an important role as an enzyme cofactor for the biosynthesis of many important biochemicals and neurotransmitters like norepinephrine. In terms of local neural support it is also required for the synthesis of carnitine. Studies have demonstrated improved blood vessel dilation at a dose of 500 mg and in individuals with high blood pressure the similar dosage resulted in an average drop of 9% in systolic blood pressure. There is not sufficient scientific evidence to suggest large amounts of vitamin C (up to 10 grams/day in adults) are toxic or detrimental to health and it can be used in large doses. Ascorbic acid is available in many forms, but there is little scientific evidence that any one form is better absorbed or more effective than another. Prolonged exercise is associated with a decrease in plasma vitamin C concentration, and associated with an increase in exercise-induced oxidative stress. Short-term vitamin C supplementation is generally not associated with improved performance, so for best effect it must be used on a more regular basis.

Vitamin E

400 IU

Many studies have found that vitamin C supplementation decreases exercise-induced oxidative stress and can also blunt the immune depression, decreased muscle soreness caused by prolonged exercise and there is much research to support synergistic effects along with Vitamin E. Most notably has been a reduction of serum cortisol with relatively high vitamin C supplementation in ultramarathon runners and decreased stress-induced cortisol release especially when combined with vitamin E (1000 mg of vitamin C and 200 mg of vitamin E).

Magnesium

150mg

Magnesium (300 mg per day), preferably as magnesium sulfate, seems to be a vital mineral for relaxing the nervous system so can be used both after workouts and before bed. Magnesium can be lost through consumption of alcohol, saturated fats, soft drinks, and excessive sweating. Magnesium appears to reduce muscle contractions and blocks peripheral neuromuscular transmission by reducing acetylcholine release at the myo-neural junction. Magnesium appears to suppress, release of catecholamines and catecholamine metabolism by the heart, which is an indirect index of sympathetic efferent neuronal activity, calming the nervous system. Providing some magnesium is being taken in through diet and in ZMA, 150mg should be sufficient.

Phosphatidylcholine

1000 mg

Phosphatidylcholine helps the nervous system calm down and lowers sympathetic nervous system activity.

DMAE Bitartrate (Dimethylaminoethanol Bitartrate)

200mg

Like Tyrosine DMAE is a mild stimulant of the CNS, but has also been found to promote good mood and deeper sleep. DMAE also increases brain acetylcholine levels possibly by inhibiting choline metabolism in peripheral tissues.

Vitamin B Methylated B12 Methylcobalamin

Also to be considered is methyl-b12 which is a type of B12 that insulates nerve fibers and regenerates damaged neurons. While those who eat a lot of meat already get a lot of b12 in their diet, b12 absorption is poor. So it depends primarily on intake. But 2.5mg of methylcobalamin dissolved sublingually can assist in neural recovery.

Vitamin B5

1000 mg

Panthothenic acid as most hormone production in the

adrenal gland needs the co-enzyme A, a by-product of Vitamin B5, to be produced.

Creatine

3 gms

Although creatine plays an important role in mitochondrial energy production, it is a chemical with strong potential as a neuroprotective supplement that protects against dopamine depletion and since it is both bioavailable through oral administration, and easily penetrates the blood–brain barrier its use should be seriously considered for post stress nervous system regeneration and protection. Toxicitiy is low and high doseages up to 20grams a day are tolerable for short periods. 3 grams has been established as a sufficient dosage for athletes supplementing regularly.

Phosphatidylserine

300 mg

Phosphatidylserine is a nutrient used in brain function with numerous benefits such as increasing brain Alpha Waves by 15-20% and alleviating depression, and appears to lower cortisol also. PS increases production of the brain neurotransmitter acetylcholine and stimulates release of the brain neurotransmitter Dopamine

L-Theanine

L-Theanine is a derivative of glutamic acid, and a neurotransmitter absorbed from the small intestine which crosses the blood-brain barrier. It may be included as part of a regeneration stack – however as it is believed to compete for absorption in the intestinal track and the brain with the amino acids isoleucine, leucine, and valine it is left out – though including it does not affect the use of the aminos. L-theanine reduces blood pressure, assists in the production of alpha brain waves, which alleviate stress and anxiety and encourage deep relaxation.

Others for consideration

Huperzine

Huperzine should also be considered as this herb based supplement can increase acetylcholine and prevent its degradation and is considered a brain-specific antioxidant, demonstrating great improvements in Alzheimer’s disease symptoms and other forms of dementia.

Follow-Up Next Morning

L-Tyrsoine

1,000 mg

While Tyrosine is a stimulating amino it appears to clear fatigue and encourages recovery when used in small doses the morning post workout, and seems particularly effective especially first thing in the morning.

Fergus Connolly, PhD., is a Scientific Advisor and Performance Consultant for elite coaches, athletes and professional teams worldwide, providing cutting edge knowledge, support, answers and research for winners.

www.fergusconnolly.com

Selected References & Supportive Readings

Amaducci, L. Phosphatidylserine in the dosing of Alzheimer\'s disease: results of a multicenter study. Psychopharmacology Bulletin. 24:130-134, 1988.

Brody S, Preut R, Schommer K, Schurmeyer TH., A randomized controlled trial of high dose ascorbic acid for reduction of blood pressure, cortisol, and subjective responses to psychological stress, Psychopharmacology (Berl). 2002 Jan;159(3):319-24.

Brody S, High-dose ascorbic acid increases intercourse frequency and improves mood: a randomized controlled clinical trial, Center for and the Psychosomatic and Psychobiological Research, University of Trier, Germany.

Castell LM, Yamamoto T, Phoenix J, Newsholme EA.; The role of tryptophan in fatigue in different conditions of stress, University Department of Biochemistry, Oxford, UK.

Corrigan B. DHEA and sport. Clin J Sport Med 2002 Jul;12(4):236-41.

Crook, T.H., et al., Effects of phosphatidylserine in age-associated memory impairment. Neurology, 1991. 41(5)

Csapo A. Progesterone ‘‘block.’’ Am J Anat 1956; 98:273–291

Davis, JM (1996). Carbohydrates, branched-chain amino acids and endurance: The central fatigue hypothesis. Sports Science Exchange #61, 9 (2).

Davis, JM, Bailey SP, Woods, JA, Galiano, FJ, Hamilton, MT, & Bartoli, WP (1992). Effects of carbohydrate feedings on plasma free tryptophan and branched-chain amino acids during prolonged cycling. European Journal of Applied Physiology, 65, 513-519.

Duffy SJ, Gokce N, Holbrook M, Treatment of hypertension with ascorbic acid, Lancet. 1999;354(9195):2048-2049.

Evans WJ., Vitamin E, vitamin C, and exercise, Am J Clin Nutr. 2000 Aug;72(2 Suppl):647S-52S.

Galiano, FJ, Davis, JM, Bailey, SP, Woods, JA, & Hamilton, M (1991). Physiologic, endocrine and performance effects of adding branched-chain amino acids to a 6% carbohydrate-electrolyte beverage during prolonged cycling. Medicine and Science in Sports and Exercise, 23 (4), S14.

Gokce N, Keaney JF, Jr., Frei B, Long-term ascorbic acid administration reverses endothelial vasomotor dysfunction in patients with coronary artery disease, Circulation. 1999;99(25):3234-3240.

Greenhaff, PL, Leiper, JP, Ball, D, & Maughan, RJ (1991). The influence of dietary manipulation on plasma ammonia accumulation during incremental exercise in man. European Journal of Applied Physiology, 63, 338-344.

Hargreaves, M (1997). Interaction between muscle glycogen and blood glucose during exercise. Exercise and Sport Sciences Review, 25, 21-39.

Juneja L, Chu D, Okubo T, Nagato Y, Yokogoshi H. L-theanine: a unique amino acid of green tea and its relaxation effect in humans. Trends in Food Science & Technology. 1999; 10: 199-204.

Kreider, RB (1998). Central fatigue hypothesis and overtraining. In RB Kreider, AC Fry, & ML O-Toole (Eds.), Overtraining in Sport (pp. 309-331). Champaign, IL: Human Kinetics.

Lombardi, G.F., Pharmacological treatment with phosphatidyl serine of 40 ambulatory patients with senile dementia syndrome, Minerva Med, 1989. 80(6): p. 599-602.

Miles A, Philbrick DRS. Melatonin and psychiatry. Biol Psychiatry 23: 405-25, 1988.

Newsholme EA, Blomstrand E., Tryptophan, 5-hydroxytryptamine and a possible explanation for central fatigue; Department of Biochemistry, University of Oxford, United Kingdom.

Noakes T.D., Physiological models to understand exercise fatigue and the adaptations that predict or enhance athletic performance, Source: Scandinavian Journal of Medicine & Science in Sports, Volume 10, Number 3, June 2000, pp. 123-145(23)

Pepeu, G., I.M. Pepeu, and L. Amaducci, A review of phosphatidylserine pharmacological and clinical effects. Is phosphatidylserine a drug for the ageing brain? Pharmacol Res, 1996. 33(2): p. 73-80.

Romijn HJ. The pineal: A tranquilizing organ? Life Sci 23: 2257-74, 1978.

Vandewalle, L, Wagenmakers, AJM, Smets, K, Brouns, F, & Saris, WHM (1991). Effect of branched-chain amino acid supplements on exercise performance in glycogen depleted subjects. Medicine and Science in Sports and Exercise, 23, S116.

Volek, JS (1997). Energy metabolism and high intensity exercise: Dietary concerns for optimal recovery. Strength and Conditioning, October, pp. 26-37.

Endorsement - Dean Benton, Leicester Tigers

HealthInterlink — Wed, 20 Feb 2008 10:38:12 +0100

At Leicester Tigers we pride ourselves in terms of our performance and health. Both of these would not be possible without the support of Health Interlink. The product range which Health Interlink provide to us such as ‘Jarrow Formulas’ and ‘Thorne Research’ are probably the most innovative and effective products available at the present time. It would not be possible for our players to gain effective results without the support of Health Interlink.

Dean Benton
Head Strength & Conditioning Coach
LEICESTER TIGERS