SPORTS JULY/AUGUST 2014 £6 FUNCTIONAL nutritionwww.fsnmag.com

PNEI – a mindbody science Elite interview: Jodi Broughton Formula One racing Sports Nutrition

JULY/AUG 2014 £6 JULY/AUG Live! Review

FISH OILS, AN ATHLETE’S FRIEND I DARREN CAMPBELL, COACHES PLUS: INTERVIEW I LATEST NEWS, RESEARCH AND NEW RELEASES

fsn cover2.indd 1 20/06/2014 09:55 Pg 2 - Bodyfire FPC.indd 1 20/06/2014 17:23 in this issue SPORTS CONTENTS Start 4 Line FUNCTIONAL JULY/AUGUST 2014 nutrition The Holy Grail of 8 Performance Gain in Psychoneuroendoimmunology Sports: PNEI – Dr Alex Concorde VERY LONG NAME INDEED, but rightly so for the complexity of the human Attaining marginal body that it represents. We are now in the era of functional practice and 12 gains in Formula One personalised nutrition: PNEI represents an integration of all these practices, – Helene Patounas with the addition of the mind and spirit... and science added on top. It is where Elite Q & A – medicine is headed, albeit at a slow pace. 16 Jodie Broughton, AWe are fortunate enough to have a real expert in this fi eld as a contributer, somebody Rugby League who I personally consider as a mentor, who will share with us some of her intellectual property – Dr Alex Concorde. Her expansive article lies in wait for you on page 8. Expert Q & A – We are freshly back from the annual Sports Nutrition Live! (SNL!) conference in London, 18 Laura Avis, Cornelius now in its second year. You will fi nd a review of this successful event, along with the launch It’s okay not to know of the Functional Sports Nutrition Academy on page 28. Additionally, Pete Williams’ article 20 all the science – Pete on page 20 provides a well-written recap of his eloquent and stimulating presentation at Williams SNL! Coach Interview – Elsewhere in the magazine: Helene Patounas brings the Functional Sports Nutrition Darren Campbell model into her private practice with Formula One drivers, Mike Wakeman shares with us 26 his research on fi sh oils within an athletic context and Alex Kirchin further expands our Sports Nutrition Live! view of fats, with his focus on phospholipids. 28 review In the sporting world, it would be foolish to mention anything except for football. Having Fish oil, the science in seen Brazil destroy Croatia in the opening game, and England unfortunately narrowly 30 sport – Mike Wakeman beaten by Italy, we await the excitements that this majestic tournament has to offer. A Focus on For our interviews this issue, we welcome Laura Avis from Cornelius, who reviews the 32 Phospholipids – Alex current patterns that we are seeing within the sports nutrition industry; we talk to the Kirchin legendary sprinter, turned coach, Darren Campbell; and our elite athlete is Rugby League player Jodie Broughton. New Releases Ian Craig, Editor 36

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Functional Sports Nutrition ISSN 2042-3721

EDITOR: IAN CRAIG MSc e: [email protected] FOUNDING EDITOR: SIMON MARTIN BSc (Hons) SUB EDITOR: Amy Robinson ACQUISITION EDITOR: Faye Emmerson e:[email protected] CONTRIBUTORS: Dr Alex Concorde PhD; Helene Patounas MSc BSc www.fsnmag.com DipCNE; Laura Avis BSc; Pete Williams M.Med.Sci, AFMedCP, CSCS; Mike Wakeman MSc MSc; Alex Kirchin MSc Dip ION BANT GROUP COMMERCIAL MANAGER James Lloyd e: [email protected] t: 01279 810069 SENIOR SALES EXECUTIVE Ian Rawlings Published by Target Publishing Ltd, e: [email protected] t: 01279 810062 PRODUCTION Daniella Randazzo e: [email protected] t: 01279 810097 The Old Dairy, Hudsons Farm, Fieldgate Lane, Ugley Green, Bishops Stortford CM22 6HJ DESIGN Clare Holland e: [email protected] ADMINISTRATION/DISTRIBUTION Alexandra Outlaw e: alex.outlaw@targetpublishing. t: 01279 816300 f: 01279 816496 com t: 01279 810064 ACCOUNTS Lorraine Evans e: [email protected] t: 01279 810092 e: [email protected] www.targetpublishing.com MANAGING DIRECTOR David Cann e: [email protected] t: 01279 816300

Some material may be speculative and/or not in agreement with current medical practice. Information in FSN is provided for professional education and debate and is not intended to be used by non-medically qualified readers as a substitute for, or basis of, medical treatment. Copyright of articles remains with individual authors. All rights reserved. No article may be reproduced in any form, printed or electronically, without wriiten consent of the author and publisher. Copying for use in education or marketing requires permission of the author and publisher and is prohibited without that permission. Articles @FSNmagazine may not be scanned for use on personal or commercial websites or CD-ROMs. Published by Target Publishing Limited. Colour reproduction and printing by The Magazine Printing Company, Enfield, Middx. EN3 7NT www.magprint.co.uk . ©2014 Target Publishing Ltd. Produced on environmentally friendly chlorine free paper derived from sustained forests. To protect our environment papers used in this publication are produced by mills that promote sustainably managed forests and utilise Elementary Chlorine Free process to produce fully recyclable material lin accordance with an Environmental Management System conforming with BS EN ISO 14001:2004. The Publishers cannot accept any responsibility for the advertisements in this publication. FSN JULY/AUGUST 2014 3

fsnj CONTENTS .indd 3 20/06/2014 09:40 start www.fsnmag.com News and research update

Cleaning up sports nutrition Sports nutrition is a highly from sports nutrition products. gel or cereal bar that can help to cases, help to manage weight loss competitive retail sector and Simply ramping up protein through replace lost nutrients and underpin too. It’s up to manufacturers to is constantly evolving. As supplements is no longer sufficient performance improvement.” meet the demand and we can help functional foods and drinks begin for fitness-conscious customers, Adrian Short concluded, them achieve that.” to dominate the market, are who are looking to improve their “In 2012 the sports nutrition Ulrick & Short is the leading traditional supplements being performance and stamina, whilst sector was worth £260 million British-owned starch specialist, sidelined? also reducing dairy, fat and calorie in the UK alone and is seeing supplying household name food A recent survey of 2,000 content.” impressive year on year growth manufacturers across the world consumers* revealed that over “Non-GM, clean label as the target market expands with naturally gluten-free non-GM 70% considered themselves to be ingredients are integral to the beyond the dedicated gym-goer ingredients, and innovating across much more aware than ever before manufacture of value-added to include people who simply a diverse range of food industry of the ingredients in their groceries. nutritional food and drink products, want to eat healthily and improve sectors including bakery, meat, Does this also translate to the as sportspeople in particular wish their fitness to a modest degree. dairy, soups and sauces. The arena of sports nutrition? Ulrick & to avoid artificial additives and There is doubtless still a place company has a team of dedicated Short Ltd, leading British-owned e-numbers wherever possible. for protein powders, but retailers sector specialists and food clean label ingredient specialist, Through the addition of clean are seeing ever greater demand technologists based in Yorkshire believes that it does. label wheat proteins, fat mimetics, for a wide selection of tasty bars, and works hand in hand with Ulrick & Short director Adrian fibres and texturisers, it’s possible drinks and snacks, made with customers to maximise value from Short explained, “Consumers are to create a wholesome and natural ingredients, that improve product development. increasingly looking for added value extremely functional sports drink, nutritional intake and, in some *TLF Research April 2014

Bodypower reports phenomenal visitor BBC “On numbers Your Farm” In what has been a defining year of international expansion for Honiley- discovers based BodyPower, the domestic offering at Birmingham’s National colostrum Exhibition Centre continues to The BBC Radio 4 agriculture set the benchmark as the most programme “On Your Farm” celebrated and comprehensive has discovered dairy colostrum. fitness event in the UK. UK leader Neovite has set up Having successfully launched the first UK production dairy for BodyPower Expo in Mumbai, India, organic colostrum from pasture- they have recently concluded fed herds. Neovite’s John Rolfs its sixth consecutive outing in will be involved in the BBC’s the UK. Organisers of the show 2009, BodyPower has grown BodyPower breaks the mould documentary on the production have reported an incredible 15% exponentially into a staple event from traditional exhibitions of and use of dairy colostrum, increase on last year’s visitor for the international fitness market, its ilk, particularly as industry along with successful athletes. numbers, with 61,353 visitors welcoming visitors and athletes professionals ordinarily confine Watch out for a version on BBC passing through the doors across from over 100 countries. The themselves to dedicated trade iplayer to listen to in case you’re the three day event. formula encompasses a spectacle shows. Record sales revenue not up early enough for the As parliament and national of fitness and power sports, suggests that brands are broadcast. media continue to debate the most impressive portfolio acknowledging the value in obesity, physical activity and diet, of athletes to date, a fantastic attending an event that embraces a BodyPower visitor numbers are variety of competitions, engaging strong consumer element. evidence that health and fitness is visual displays and a wealth of Nick Orton, BodyPower stakeholders within the health and fast becoming a national obsession. educational seminars. The 2014 CEO, explains: “The continued fitness industry.” Even in this recessionary period, offering also saw continued progression of an exhibition brand “The most inspiring element the fitness industry has grown development amongst a diverse like BodyPower requires a long of running BodyPower is the its total market value by 4%, the cross section of leading figures in term strategy and a constant desire awareness that thousands of member base by 8.3% and the the fitness industry, with over 1000 to push the boundaries. Our aim people who attend get inspired to number of fitness facilities by key decision makers present on for BodyPower has always been train and lead healthier lives, which 3.9%. Friday’s Industry and Preview Day to grow into the best Expo of its ultimately shapes the future of the Since its inauguration in alone. kind in the world, accessible to all fitness industry.”

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startline.indd 4 20/06/2014 09:40 Pg 5 - Reflex Nutrition FPC.indd 1 20/06/2014 17:25 start www.fsnmag.com News and research update

ImuPro highlights issues of food intolerance as From the journals... normal metabolic and physiological responses at low and moderate government brings in intensity cycling, 2) improved 16.1 km (10 mile) time-trial cycling new food labelling rules performance, 3) potentially a As the government higher lactate tolerance during prepares to bring in time-trial performance, and 4) increased lactate clearance after new food labelling exercise, indicating improved rules, the makers of recovery. It is concluded that ImuPro, the personal • Blackcurrants improve CurraNZ blackcurrant intake immune system profile cycling performance has favourable implications in that has the capacity and recovery in trained endurance athletes for aerobic to transform users’ endurance athletes exercise performance, lactate lives, are highlighting Introduction: Peripheral tolerance, and recovery. blood flow has been shown to • Willems M et al, University of Chichester the plight of the allergy (2014). CurraNZ Blackcurrant Improves and food intolerance be increased by blackcurrant Cycling Performance and Recovery in intake in humans, potentially by Trained Endurance Athletes. Presented sufferer. at the 11th Annual International Society anthocyanin-induced vasorelaxation In a contribution of Sports Nutrition Conference and Expo, and vasodilation, which may Clearwater Beach, FL, USA. to a reasoned debate about triggered by foods affect substrate delivery, exercise allergies and food intolerances, like peanuts, shellfish and performance and recovery. • Effects of which can make so many milk. Methods: Nine male endurance bovine colostrum people’s lives a misery, ImuPro n Food intolerances (type athletes (club level cyclists and triathletes) visited the laboratory supplementation on is pointing out the often III), or delayed food allergies, upper respiratory misunderstood differences are estimated to affect up to for four sessions. Cycling tests for lactate responses and maximum illness in active males between the two conditions. 40% of the population. This oxygen uptake at a self-selected Introduction: Bovine colostrum The Food Standards Agency type of reaction, involving IgG pedal cadence were performed (COL) has been advocated as is introducing new legislation antibodies, is characterised by to establish power values at a nutritional countermeasure

at the end of this year, which the slow onset of symptoms, 45%, 55%, and 65% of VO2max. to exercise-induced immune will require food businesses which makes the cause Experimental design was double- dysfunction and increased risk of to provide allergy information notoriously difficult to pinpoint. blind and randomised with a wash- upper respiratory illness (URI) in athletic populations; however, the on food sold unpackaged, for It can take between 8 and 72 out period of two weeks. Cyclists were tested following seven days mechanisms have remained unclear. example, in catering outlets, hours after consumption of of blackcurrant extract (CurraNZ, Methods: During the winter, deli counters, bakeries and the food for a reaction to take 300mg/day) or placebo capsule 53 active men were randomised sandwich bars. place. intake. Indirect calorimetry was to daily supplementation of 20g As part of its guidance, it Food intolerance and used at low (~45%) and moderate of COL or placebo (PLA) for 12 includes general advice and allergies are a major issue in intensity (~55% and ~65%) weeks. Venous blood was collected information on allergy and UK health care circles. Allergy steady-state cycling, with lactate at baseline and at 12 weeks and intolerance, is designed to UK estimates that 21 million sampling. This was followed by a un-stimulated saliva samples at four week intervals. help food businesses provide adults in Britain suffer from 16.1 km time-trial, after which lactate levels were sampled during Results: There was a information to customers at least one food intolerance recovery for 20 min. significantly lower proportion of who need to avoid certain and numbers are continuing Results: There were no URI days and number of URI ingredients. to rise. Each year, the number significant differences between episodes with COL compared to However, ImuPro said of allergy sufferers increases CurraNZ and placebo at ~45%, PLA over the 12 weeks. There that it was important to fully by 5%, with half of all affected ~55% and ~65% VO2max for fat was no effect of COL on in-vitro understand the differences being children. oxidation, carbohydrate oxidation, neutrophil oxidative burst, salivary secretory IgA or salivary anti- between allergies and An Allergy UK study found lactate, heart rate, minute ventilation and cycling economy. microbial peptides. intolerances: that 89% of GPs would like However, CurraNZ improved Conclusions: This is the first study n Between 1 and 2% of to test for food intolerances 16.1 km time-trial performance to demonstrate that COL limits the adults suffer from a type I more often, but lacked the substantially by 3.6%. Lactate was increased salivary bacterial load in (immediate reaction) food knowledge with which to do it. higher with CurraNZ immediately physically active males during the allergy. Here, IgE antibodies As the new food labelling following the time-trial, but winter months, which may provide are released to fight the food rules are introduced, ImuPro lactate decreases were higher with a novel mechanism of immune- that is recognised as “foreign”, endorses the importance of CurraNZ after 20 min of passive modulation with COL. • Jones AW et al (2014). Effects of bovine even if it is harmless to the full information about diet to recovery following the time-trial. Conclusions: Intake of CurraNZ colostrum supplementation on upper body. These reactions appear promote a healthy mind and a respiratory illness in active males. Brain, blackcurrant is associated with 1) Behavior, and Immunity. Article in Press. within minutes and are often healthy body.

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startline.indd 6 20/06/2014 09:40 Pg 7 - USN FPC.indd 1 20/06/2014 17:25 feature FUNCTIONAL SPORTS NUTRITION Psychoneuroendoimmunology: the holy grail of performance gain in sports PSYCHONEUROENDOIMMUNOLOGY (PNEI) IS THE ALMIGHTY SCIENCE OF MIND-BODY WHATNOT! DR ALEX CONCORDE UNEARTHS THIS FASCINATING SUBJECT. f I asked ten top sports trainers of both physiological adaptation ‘holistic’ medicine. For a while, so what they believed to be the and individual resilience. It’s where many CAM practitioners claimed to most important know-how in we find the science distinguishing be ‘doing’ ‘psychoneuroimmunology’ training, I imagine most, if not all, ‘stretch and gain’, from ‘stress and that the science nearly got lost. would say “the art and science strain’. As such PNEI either underpins This unfortunate practice acted Iof creating performance gain”, or or undermines the performance wins like a spectacular round-up of the “how to consistently increase your you expect from your training. That’s green shoots springing from this competitive edge”. pretty huge! Especially when about specialised discipline; and it brought If I then asked, “What is the art 50% of even professionally trained real-life, professional application of of creating performance gain based athletes, over a competitive season, the more sophisticated ‘individual’ on?” I doubt many would come back will suffer ‘unexplained’ performance end of the ‘mind-body science’ with, “the fabric of individuality” or decrements as a consequence of spectrum in sports and medicine “individual mindedness”. Most would physiological maladaptations from to a near standstill. That’s one probably lean towards something training, resulting in burnout or reason PNEI has been so under- physiological, perhaps nutrition, ‘overtraining syndrome’ (Figure 1 (1)). utilised, even despite its enormous tending to look for threads common Why don’t you know about promise for solving some of the to everyone. And few would see the PNEI? And what does it explain most complex, thorny and pervasive links between the physiological and in sports? Before I answer, I’ve a challenges in sports and medicine. the psychological, including the confession! For 25 years I’ve studied, So nutrition that supports the specific metabolic needs of both researched and fundamentally health of the kidneys, for example, resistance and endurance athletes. re-thought the whole concept of is in no way ‘PNEI’. Also, having If I went on to ask, “Which scientific ‘human capability’. From this comes therapeutic targets in the brain, discipline is the most important in CruXiom®, a landmark theorem plus (unlinked) targets in the body, performance gain?” I’m guessing not which tells us ‘what has to hold is known as ‘being thorough’, not many trainers would leap forward true’ to create human betterness, ‘mind-body therapy’. Targets of with ‘psychoneuroimmunology’ growth and gain, and how to be mainstream functional medicine are (PNI; mind-body, immune system) able to leverage science in new, not usually mind-body; they may or ‘psychoneuroendocrinology’ exciting and individual ways. Now be important to health and sports (PNE; mind-body, hormones); we have the CruX® New Paradigms performance, but detoxification, known together as of Individual Psychology, Medicine digestion, elimination and so on, are ‘psychoneuroendoimmunology’ and Mind-Body Medicine: complete, not PNEI. or PNEI. Who can blame them? specialised and systematic What a name! derivatives of this new knowledge, PNEI is Central City! And yet….. PNEI is all about unified by the central precept that The word ‘mind’, or prefix ‘psych’, mind-body links and pathways: for extra leverage and added gain, makes the all-critical point that the brain-driven, complex web working with the uniqueness of each central neural networks are involved. Figure 1 – Models of of interconnections involving the individual is key. Now, because it’s Yes, this is about body systems, training types and training nervous, immune and endocrine just so important, I wish to undo but not without the mind! For it outcomes (1) systems. These pathways act as a the damage done by many so-say cohesive, inter-locking system that advocates of ‘mind-body’ science buffers our physiology… providing a who’ve missed some really essential ‘gearing up’ booster system for our points. From my soapbox, then… biology (supporting gain), as well as a means of cushioning against the What PNEI isn’t! ‘hit’ of an extra load during training Neither ‘PNEI’ nor ‘mind-body (guarding against strain). medicine’ are another name for So PNEI is about the very basis ‘complementary’, ‘alternative’ or

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Figure 2 – Mind-body continuum

interactive systems, pathways and molecules founded on the precept of optimised responsiveness. This is because it is wholly designed for rapid, medium- and long-term physiological adaptation. So what sort of adaptation and responsiveness? Well, as we’ve highlighted, reactivity that moderates or develops individual ‘strength’ (mental and physical) and resilience in parallel with individual demands. At least in so far as that’s humanly possible, for that individual, to be PNEI, any ‘body’ changes Resilience & at that moment in time. must in some way reflect ‘mind’ responsiveness changes. We’re only dealing with But what’s PNEI ‘for’? It’s about PNEI, the science of biology that somehow has an adaptation and responsiveness. This individuality! ‘intentional’, ‘central’ or ‘individual’ is how and why PNEI underpins This serves to explain how and why driver. Even then that driver has to resilience. So besides psychological PNEI is ‘the science of the individual’: alter something within this specific parameters, there are masses of it’s all about the ‘unique, interactive, network of physiological pathways. feedback loops and brain-driven evolving and joined-up human Some of those drivers reflect physiological reactions that are being’, situated in their own ‘real- conscious thought and deliberate part of our responsiveness to the world’. For each of us, that world focus. There is though also individual external environment and changes is as much a construct of our own mindedness outside of one’s normal in our ’inner world’ (5,6). These making, reflective of our individual awareness since many of the mind- ‘responsiveness loops’ are often perceptions, as it is a physical reality. based drivers of ‘less than optimal’ ‘automatic’ and ‘reflexive’. We may CruX® PNEI embraces that whole PNEI involve engrained thought and know of them once our body reacts, spectrum of individual construction, entrenched mindsets (2,3,4). As but we generally aren’t aware of the perceived actuality, plus both depicted in Figure 2, because it is central stimulus that’s provoked interactivity with and reactivity to our mind-body, physiological resilience the ‘downstream’ changes. Many external and internal environments. can reflect a person’s psychological physiological reactions that maintain So within each of our worlds, PNEI resilience… not simply as a reflection the environmental milieu (such extends, as one continuum, from our of their degree of stoicism, but in as blood pressure or temperature conception of spirituality, to individual terms of their ability to focus while regulation), have central pathways genomics. It’s the system that yet retaining flexibility of mind. And, that are variably engaged in different galvanises the person as a complete, to a large extent, the more expansive circumstances. unified system, with coherence and (ie the less restricted) an individual’s These PNEI-related physiological confluence. mindedness, the greater the flexibility reactions are more or less refined And yet it gets even more of their whole system. This is one way and ‘appropriately-tuned’ in different personal, because PNEI also in which mindfulness training may individuals. Part of the notion of encompasses ‘the science of an help improve sports performance. ‘fitness’ reflects the degree to which individual’s biography’, reflecting Mindfulness is an individualised but they can be modified, with nuance our ‘now’ while simultaneously not especially specialised option for and ease, to exactly match situational highlighting our exposures increasing someone’s competitive demands. As such, the whole PNEI and experiences across time. edge via PNEI. system is a complex network of There may be loud idiosyncratic

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reverberations stemming from our is where ‘mind-body science’ in unique vulnerabilities and foibles. sports is ‘at’. But as helpful as these The occasional judder may unmask practices may (or may not) be, these core, historical, psychological and received wisdoms are still about physiological imprints. The most one stride off the starting blocks, simple, presumed-to-be-constant compared with what the science can ‘body-oriented’ reactions can, already tell us. Why do I mention within the PNEI functional system, this? Because it’s high time we be complicated by individual moved this on. Yes, a soapbox – but psychology (e.g. blood pressure with a promise, so please keep or temperature when anxious) or reading! psychoneurological in-feeds (e.g. blood pressure or temperature Stress & the PNEI axis during the menopause) (1,5). Even All of this has brought us to the the most seemingly straightforward concept of stress and how it all of presenting features in PNEI goes wrong. The PNEI system can is actually a mass of individual become critically overloaded at a compromises, consequences and given point in time. This can happen corner, chances are you’ll miss Figure 3 – Main compensations compounded over because of an inordinate stress the ball. With PNEI, an individual Psychoneuroendocrine Axes (1) time. All of this needs to be unpicked on the system (i.e. the demands is most likely to ‘wobble’ when the Key: ACTH – adrenocorticotropin at diagnosis, then re-configured and are just too much), or because the system is forced to react summarily hormone; ADR – adrenaline; CRH – corticotropin-releasing hormone; re-equilibrated during therapeutic system is relatively unyielding (i.e. it’s to some perceived threat. This could NA – nor-adrenaline intervention. lacking adequate flexibility to absorb be anything from your burgeoning So this is why PNEI isn’t often that level of demand), or because idea that your job or marriage is at deployed as a speciality: it’s of the timeframe (i.e. the system risk because of an earlier altercation, complicated! Dishing out generic, could ordinarily manage this level to that flu bug you’re fighting off… relatively low-grade ‘mind-body of demand, but the window for the such that you’re effectively ‘mis- solutions’ is easy. But what a required adaptation is too narrow). aligned’ or ‘off balance’ just as you shortfall, given that this is the science What type of stress? Any, be it decide to increase your training load. of the individual. Everyone is unique, physiological or psychological, or, of So possible psychological every presentation multifaceted course, psycho-physiological. The perpetrators could range from an and complex. It takes an inordinate bigger point is that what constitutes ‘unfavourable’ personal profile, to understanding of so many different that stress is entirely ‘in the moment’, particular psyche issues, to any type sciences, as well as psychology, and and for that individual; if it were of ‘perceived inadequacy’ relative then of the discipline of PNEI as at a different time for that same to current mental demands (1). its own entity, to be able to identify individual, or the same time but for Physiologically, the triggering issue current, ‘legacy’ and ‘historical’ a different person, that demand could be any of a whole host of parameters affecting individual may not be a stress, so it’s not immunological, hormonal and neural performance and function. It takes always easy to gauge, or to deduce assaults and aggravations that “The most a practical melding of complexity in advance. This is why people can can adversely ‘wrong foot’, irritate, predictable theory, comparative analysis, and get ‘caught out’ during training with alter or deplete the PNEI system outcome of PNEI systems thinking to be able to work incrementation. It depends not (1). Any microbial challenge, any perturbations is it out. The answer as to why an only on their reserves, but also on inflammatory reaction, a low-grade fatigue, but with athlete’s resilience and adaptability the overall call on overall resources allergic response, even un-optimised the individual has hit a plateau can reside within that particular timeframe. gut flora, a shift in the secretion of anywhere within a vast landscape Also, at any given moment in time, stress hormones, or of the sleep history and of inter-connected variables the PNEI system is ‘dealing with’ total hormone melatonin, or a reaction insight into the ranging from psycho-spirituality, via demands across your life, not just the to dehydration, or to a particularly specific nature neurobiology, right through to the demands of your idealised athletic hot or cold day… In fact, anything of that fatigue, molecular. Thankfully, though, this training. So all in all, it’s a supply and that could be regarded as a stressor, a specialist is all made easier via the tenets of demand problem. or form of stress, affecting any one can start to CruXiom®. Added to this, the resilience or more of these key PNEI sub- presuppose However, that is just at diagnosis. and flexibility of ‘the system’ of an systems, can affect an athlete’s Knowing, thereafter, how to eradicate individual is not static; the overall performance and their capacity for whether the historic influences, modulate current capacity of the PNEI axis to buffer a competitive gain. principle in-feeds, or dissipate the unwanted load can be decimated if there is a This all explains why in burnout shortfalls involve dominance of certain factors over priority stimulus that has it stretched and overtraining syndrome, there psychology, others takes a whole lot more than ‘in the wrong orientation’. It’s much are so many different possible psychoneurology, that! The complete CruX® Platform like when you’re caught out, badly precipitating factors (stressors), such autonomic currently provides the only system placed, on a squash court. Ideally widely-varied associated insults, and neurology, that even begins to fully meet this you’ll always be back to the centre so much inter-variability in presenting purpose. Many people would have at the point when your competitive profiles (1). Generally, the most immune and/ you believe that having a positive partner takes their next shot. If you’re prominent features of overtraining or endocrine attitude, visualisation and yoga standing on one foot in the wrong tend to cluster within one or more dysfunction.”

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perturbations is fatigue, but with the ‘conservatively’ in response to mind- individual history and insight into driven demands. What is fascinating, the specific nature of that fatigue, as illustrated in Figure 4, is that we can a specialist can start to presuppose gainfully conduct that immunological whether the principle shortfalls work anywhere along the PNEI involve psychology, psychoneurology, continuum, targeting anything from autonomic neurology, immune brain-secreted chemicals that support and/or endocrine dysfunction. To optimal immune system function, determine which system deviations right down to say ‘immunogenomics’ are most salient, and to work out how (the genes that govern the default to reverse them, there will be many pattern of expression of an individual’s questions, plus physiological and immunity). laboratory testing. Similarly, using brain-targeted Note though, that it’s only changes nutraceuticals or herbs to optimise that are thwarting the optimal or moderate organ-specific function functionality of the interlinked (like concentration or mood), is figure 4 – Main Psychoneuroimmunology Matrix ‘mind-body performance system’ as not PNEI, not even if being upbeat Key: ACTH – adrenocorticotropin hormone; ADR – adrenaline; CRH – corticotropin-releasing hormone; GH a whole that are ‘PNEI’. Reversing helps someone get to the gym more – growth hormone; IL-1 – interleukin 1; IL-6 – interleukin 6; NA – nor-adrenaline; P – substance P; PRL – prolactin; TNF – tumour necrosis factor; Y – neuropeptide Y; βE – β-endorphine singular neural, immune and/ regularly! It can only be ‘mind-body’ or hormone changes that aren’t if our approach stands to change PNEI sub-system. However, in cause causing PNEI impedance, won’t something that is reflected in the and effect terms, it is rarely direct or result in performance increments, function of the PNEI network. So, linear. The symptoms will depend per se. So you can only be sure working to ameliorate the chemicals not only on the trigger, but also on your ‘PNEI treatment’ is effective involved in depression, which, via the which components are involved as when performance decrements PNEI system, can adversely affect the a consequence. This in turn reflects start to decrease (or incrementation body’s cortisol (stress hormone) levels the individual profile of PNEI activity/ is gainfully resumed). If these and result in excessive fatigue during reactivity and the compounded improvements don’t occur, either and after training, would be ‘mind- picture of compromise that it creates. the treatment is ineffective, or it isn’t body’. Treating depression in a way Contrary to popular assumption, many ‘PNEI’. which, via the PNEI network, offsets presentations feature hyper-activation Proactively, you might seek to some of the performance decrement (upturn) of certain PNEI component increase the biological resilience of inherent both to depression and pathways (e.g. inflammatory), not just the PNEI network by, say, focusing on overtraining syndrome (and there is a RefeRences hypoactivation (downturn) (1), and bolstering a component sub-system lot of overlap) (1), qualifies as mind- 1. Armstrong LE & VanHeest JL sometimes both simultaneously! (2002). The unknown mechanism which you believe to be especially body intervention. of the overtraining syndrome. Clues from depression and vulnerable in that individual. psychoneuroimmunology. Sports Prevention & treatment Med. 32(3):185-209. However, whether or not that You can learn this! of overtraining syndrome 2. Gould D (1996). Personal constitutes an effective preventative/ I hope I’ve peaked your interest motivation gone awry: burnout So can PNEI disruptions affecting in competitive athletes. Quest. augmentational target, cannot be in this crucial and hugely under- 48:275-289. sports performance be prevented 3. Javeed QS (2013). A study categorically pre-determined; you’ll used science. Interpreted through of personality need dimensions and/or treated? Yes, but it isn’t among individual and team game only know after-the-fact that you have CruXiom® and the CruX® Mind- players. magic. Some of the psychological Indian Streams Research strengthened the PNEI system if you Body Paradigm, the science of the Journal. 3(5):1-4. work can lead to positive changes 4. Baron B et al (2011). eventually observe the increase in relationships between the individual, The role of emotions on pacing almost instantly, but biological gains, strategies and performance in resilience you sought. resilience, performance and PNEI middle and long duration sports as always, take time. events. British Journal Sports For clarity then; if we’re simply becomes invaluable knowledge with Med. 45:511-517. A PNEI specialist can ‘deconstruct’ 5. Meeusen R (2007). Brain seeking to quell or stimulate the immediate clinical applicability and a presentation to delineate, then neurotransmitters in fatigue and immune system, say to minimise in-the-field utility. overtraining. Appl Physiol Nutr counter, the specific sorts of Metab. 32:857-864. the fallout from a sports injury or From 2015, via ‘The Institute 6. Pepping GJ & Timmermans challenges that have compounded EJ (2012). Oxytocin and the avoid infections, that’s functional for Individual, Biographical & biopsychology of performance to result in performance decrements in team sports. The Scientific immunology, not PNEI. However, Mind-Body Medicine™’, we will World Journal. http://dx.doi. or competitive decline. The most org/10.1100/2012/567363. when we deploy nutritional be launching CruX® PNEI courses predictable outcome of PNEI approaches to enable an individual’s aimed both at the professional skewed immune system to ‘right’ or community and the committed About the author ‘balance’ in a way that favours the athlete, thereby laying testament to Dr Alex Concorde BSc(Hons) MBBS PhD MSc(FPsych) MBA is the ‘World’s Most Highly-Educated Woman’ and PNEI system as a whole (centring the vast, untapped functional value a Strategic Innovator in Science, Medicine & Psychology up in the squash court), then we’re of this formidable science. www.dralexconcorde.info. As a pioneer & world leader nudging into the field. If, say, that I’m therefore really certain PNEI in Individual Medicine, her work includes the advanced applications immunological work counters an will soon rightfully be hailed as the of psychology, neurobiology, PNEI & bio-physiology in the mitigation of individual compromise. Dr Alex works as a Specialist Consultant individual’s propensity to suffer must-know ‘holy grail’ of competitive & Coach with patients & sports professionals from across the globe, performance decrements during gain. An almighty science with a very including prior Olympic medallists. She is Founder of ‘The Institute competitive stress, then we know long name, whose time has come! FSN For Individual, Biographical and Mind-Body Medicine™’ www.mind- that the immunological arm of their body-medicine-institute.org which is shortly launching leading-edge • CruXiom® and CruX® are trademarks courses for sports enthusiasts. Sign up now for mailings! interconnected PNEI network is now registered to Dr Concorde. © Dr Alex more able to react ‘appropriately’ or Concorde 2014.

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pnei.indd 11 20/06/2014 09:41 feature PERFORMANCE NUTRITION Attaining marginal gains in Formula One

Helene Patounas WOrkS WITH FOrmULA ONe DrIverS AND HAS beeN reFINING Her INDIvIDUAL APPrOAcH TO THeIr HeALTH AND PerFOrmANce WITH A FUNcTIONAL SPOrTS NUTrITION bASe.

ever before have there will have read how FSN subsumes this 3-step formula for creating been so many demands conventional sports nutrition by its successful strategies. placed upon a Formula strong focus on the health of the NOne racing driver. In recent athlete. The FSN model, shown in 3-step formula years, F1 drivers have required a figure 1, is based on the principle standard of fitness comparable to that with an excellent foundation • Know the sport that of many other elite athletes and of health, an athlete will respond • Know the research must be in peak physical and mental better to performance nutrition and • Know the athlete condition to perform optimally. ergogenic aids, which are the pillars This article explores how of traditional sports nutrition. As simple as it may seem, many Functional Sports Nutrition To better explain the benefits professionals rush through these (FSN), also referred to as of FSN, imagine an athlete who steps and neglect some of the Personalised Nutrition, is used in has a subtle health imbalance, finer details, which are critical to a high performance sport to attain for example, subclinical insulin optimising performance. Let’s take a marginal gains. It demonstrates resistance. Will he/she respond as closer look at how this model can be the extraordinary physiological well to a carbohydrate supplement applied, using F1 as an example. demands on F1 drivers and throws as an athlete who has optimal insulin out any outdated theories that sensitivity? No. Will he/she be able Step 1: Know the sport racing success is solely down to to produce energy as efficiently? It is widely agreed by sport scientists the performance of the car. It also No. Would identifying early onset that support strategies need to be provides readers with a simple insulin resistance and adopting based on the physiological demands 3-step formula to apply to any sport nutritional strategies to improve of the sport. It is therefore imperative as a way to optimise performance. this imbalance provide a marginal to fully understand the demands gain to this athlete? Yes. The sheer of your sport before developing Finding the competitive beauty of FSN is that it provides nutritional strategies. edge an opportunity to unveil so many Whatever sport you operate in, golden gems, which can support not The physical and mental there is one common goal and that only the performance of an athlete, demands on an F1 driver it is to achieve a competitive edge. but also their long term health and F1 is the highest class of single- These days, the gap is closing on career longevity. In my mind, it seater automobile racing and is how this edge is attained and sports totally outsmarts any investigation considered to be one of the most professionals are honing in on the to reposition a washbasin. From physically and mentally intense smallest of details in the great search my experience of working with forms of motor racing. Physically, for marginal gains (1). Strategies F1 drivers, FSN is an extremely great muscular strength is required may range from new hand washing powerful tool for identifying and to control a racing car for 90 techniques to prevent illness, to attaining marginal gains. minutes; drivers reach speeds of the re-positioning of washbasins to up to 300km/hr and can endure ensure an athlete maintains optimal Data is King posture at all times. However trivial Data provides evidence, which Figure 1: Functional such methods may seem, they is necessary to develop effective Sports Nutrition Model may well contribute to that sacred nutritional strategies. However, hundredth of a second that often even an F1 team doesn’t have an makes the difference between unlimited budget and it is critical winning and losing. However, for any performance professional examples like this puzzle me; why is to keep the data relevant, reliable FSN not yet fully exploited by all elite and targeted. No matter what sport sports teams? In previous issues, you you operate in, I suggest using

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use fine motor skills to coordinate the car. Desire to win and the pressure to perform also contribute to a driver’s overall mental stress during a race. Without doubt, being an F1 driver is no small task and it is no surprise that they demonstrate the same professionalism, discipline and focus as many of the world’s finest athletes.

Step 2: Know the research Depending on your sport, there may be hundreds of high quality, published studies or very few. If, as with F1, your sport has limited research available, start thinking laterally and seek out research insights from other sports or disciplines which have similar physiological demands. G-forces of close to 6 during and handle sudden torque. For example, does your sport rely cornering and acceleration. Thus, Grand Prix racing circuits can on anaerobic energy systems like under maximal racing G-force, the have around 20 corners. Racing in boxing and 100m sprinting? driver’s head and helmet, which around these requires powerful For F1, military studies are useful have a normal mass of ~6kg, can lower limb strength for repeated due to investigations into the feel like they weigh 36kg. The driver and carefully controlled braking and role of supplements on cognitive requires immense shoulder, neck accelerating, whilst withstanding performance during situations of and core strength to maintain core G-force. A driver’s vision also needs high stress and exercise intensity. In stability, a stable position, maintain to be optimal in order to adjust addition, insights can be gained from view and protect the spine and rapidly to changing visual stimuli the vast number of health studies internal organs. Arms and hand grip and weather conditions. around cognitive development. need to be strong to manage the The cardiovascular effort of F1 In January 2013, I completed an steering wheel load, resist vibrations, racing is also significant. In addition MSc research paper on “Optimising to the muscular exertion, further Human Performance in Elite Motor Figure 2: Research insights into cognitive burdens to the cardiovascular Racing”. Part of this involved performance system include: vibration from the reviewing the literature on cognitive l Blood glucose regulation can influence cognitive car, extreme heat exposure of up to performance and applying it to performance, e.g. low GI meals and regular food intake 40ºC from the engine, fire suit and racing drivers using personalised limit blood glucose fluctuations, energy dips and mental helmet and emotional tachycardia nutrition techniques. This was one fatigue. Alternatively, poor blood glucose management may due to the acute stress response of the first times the Functional negatively impact training sessions and race performance associated with racing. Over 90 Medicine Model had been applied to (4,5). minutes, drivers are reported to sport, (which is essentially FSN in its l Adequate protein intake is important for healthy cognitive function. Neurotransmitters are made from amino be at an average of 70% maximal purest form). Figure 2 summarises acids and balance is required for optimal function, e.g. heart rate and heart rates of some of these research insights. tryptophan is a precursor to serotonin, but excessively 175-200bpm have been recorded high tryptophan levels during a race may contribute to when racing at highest speeds (2). Step 3: Know the athlete premature fatigue (6). Sweat rates can be as high as two Of this 3-step formula, “know the l Dietary fat intake should include omega-3 fatty acids, litres per hour, with an estimated athlete” requires the most attention found in oily fish and phospholipids, found in egg yolk energy expenditure of around 700 and skill. Everyone is unique, with because they are major components of cell membranes: increased consumption has been linked to improved kilocalories (kCal) per hour (3); this their own genetic make-up and cognitive performance (7,8). can result in a fluid loss of three bio-individual response to dietary l Euhydration is required for optimal metabolic processes litres and a 1,050 kCal expenditure manipulations and environmental and brain function. during a 90 minute race. Evidently, factors. Even within the same sport, l Methylation is involved in neurotransmitter synthesis these statistics will vary between where athletes typically have similar and is dependent on vitamin B6, B9 (folic acid) and B12. drivers and race conditions. physical characteristics, lifestyles Impaired methylation, which is indicated by low B-vitamin F1 racing requires extreme mental and even ethnic backgrounds, they status and/or raised homocysteine, may lower cognitive exertion and cognitive performance. still have very different nutritional performance over the long-term (9). l Vitamin D deficiency is associated with impaired Concentration, quick thinking, needs. Just because the research cognitive performance and may be involved in a number of accuracy and fast reaction times need may give us insights relevant to functional body processes important to racing drivers (10). to be maintained during a sustained the physiological demands of l Evidence shows that higher micronutrient intake, in period of high speed racing, with the sport, how do we know that particular from plant foods, is linked to enhanced cognitive no scope for error. Drivers need to this information is relevant to the skills. Antioxidants in the form of vitamin C, E and make decisions, give and receive physiological demands of the flavonoids are shown to have neuro-protective effects (11). instructions from the race team, and individual? In today’s scientific

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Figure 3: Functional data relevant optimising cognitive performance to cognitive performance and weight. It is also highly beneficial to consider all possible mechanisms of action i.e. how different nutrients impact the human body. For example, we know from the research that vitamin B12 status not only impacts concentration, memory and balance, but it also plays a role in energy production, amino acid metabolism and detoxification processes (13). Therefore if a test result reveals low vitamin B12 levels, it is not enough to simply suggest a B12 supplement. It is important to consider why B12 levels are low? Is it diet related? Is About community where we know and tests that I may consider for a racing digestion compromised? Is there the accept that one size does not fit all, driver, specific to optimising cognitive sufficient stomach acid (required author Helene how do we apply this research to the performance. for B12 absorption)? Is the athlete Patounas unique needs of the individual? stressed when eating (cortisol down- MSc Applying the Functional regulates stomach acid production)? BSc is a nutritional Personalised Nutrition Medicine Model Is there blood loss? Which other signs, therapist who supports high performing Personalisation exists in varying Once the data is collected, the real symptoms, biomarkers could give individuals to optimise degrees and has many interpretations. magic lies in interpreting it properly, in further clues? their potential in sport, In my practice, I use scientific data order to anticipate, prevent and correct business and life. collection methods, the functional imbalances of the athlete. Figure 4 conclusion Trained at CNELM, her approach to medicine model and mechanism provides a simplistic illustration of It is fair to say that these days a nutrition is science- networks to create evidence-based how all functional body systems are “one size fits all” approach is not based, integrating nutrition strategies tailored to each interconnected and may impact on the enough to achieve a competitive the disciplines of individual. Unmistakably, this is a performance potential of a racing driver. edge. The conventional periodised Personalised Nutrition, Nutritional Therapy laborious process involving a range Applying the functional medicine sports nutrition programme may and Functional of questionnaires, consultations, model to sport ensures that no stone also fall short. From my research Medicine. She is a laboratory and genetic tests, research is left unturned. For example, the and experience in F1, the secret senior scientist at and analysis in order to get a complete “gut-brain link” is an area which to achieving those highly sought Hintsa Performance, a multi-national human picture of the individual’s functional is often overlooked in conventional after marginal gains, is the added performance company, health. It is also extremely rewarding. sports nutrition. Recent research application of Functional Sports and works with several Even the smallest shift towards shows that gut dysbiosis, (which is Nutrition (or Personalised Nutrition) Formula One drivers. balance can lead to physical or mental not uncommon in athletes) can affect in its purest form. Know the sport, Helene specialises in high performance and adaptations, which can make a mood, concentration and appetite know the research, know the athlete, health and delivers significant difference to performance. due to the generation of microbial and create solid nutritional strategies comprehensive The data I choose to collect is neurometabolites in the intestinal that support unique individual nutrition programmes to elite racing always driven by research and lumen, which modulate neural imbalances. This is the formula drivers, senior relevance, as well as the financial and signaling in the brain (12). Therefore, for optimising performance, health business executives practical or constraints of the client. identifying and addressing dysbiosis and career longevity and this is and the McLaren Figure 3, above, shows a range of would be an important strategy for what turns a winner into a World Applied Technologies Performance Academy. Champion. FSN

ReFeRences of fatty acids and fish in relation to cognitive performance at middle age. Neurology. 1. Hall D (2012). Marginal gains: Olympic 62(2):275–280. lessons in high performance for organisations. 8. Parker A et al (2011). The effects of pp9–13. IQPLUS Focus on cognitive function, mood and 2. Watkins ES (2006). The physiology and endocrine response before and following acute pathology of formula one grand prix motor exercise. J Int Soc Sports Nutr. 8(16). racing. Clin Neurosurg. 53. 9. Teunissen CE et al (2003). Homocysteine: 3. Keytel LR et al (2005). Prediction of a marker for cognitive performance? A energy expenditure from heart rate monitoring longitudinal follow-up study. J Nutr Heal Aging. during submaximal exercise. J Sports Sci 7(3):153–159. Routledge. 289–297. 10. Annweiler C et al (2009). Vitamin D and 4. Ingwersen J et al (2007). A low glycaemic cognitive performance in adults: a systematic index breakfast cereal preferentially prevents review. Eur J Neurol Off J Eur Fed Neurol Soc. children’s cognitive performance from 16(10):1083–1089. declining throughout the morning. Appetite. 11. Spencer JPE (2008). Food for thought: 49(1):240–244. the role of dietary flavonoids in enhancing 5. Kreider RB et al (2010). ISSN Exercise human memory, learning and neuro-cognitive & Sport Nutrition Review: Research & performance. Proc Nutr Soc. 67(2):238–252. Recommendations. J Int Soc Sports Nutr. 12. Cryan JF & Dinan TG (2012). Mind- 7(1):7. altering microorganisms: the impact of the gut 6. Cermak N et al (2012). A-Z of nutritional microbiota on brain and behaviour. Nat Rev supplements: dietary supplements, sports Neurosci. 701–712. nutrition foods and ergogenic aids for health 13. Banerjee R & Ragsdale SW (2003). and performance: part 38. Br J Sports Med. The many faces of vitamin B12: catalysis by 46(14):1027–1028. cobalamin-dependent enzymes. Annu Rev 7. Kalmijn S et al (2004). Dietary intake Biochem. 72:209–247. Figure 4: Functional impact of motor racing, genes, diet and lifestyle on performance potential

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Purition FPC.indd 1 20/06/2014 17:27 ELITE InTErvIEw What’s your diet like?

Jodie Broughton Rugby League

odie Broughton has In 2011, you were Huddersfield) who really puts us conquered the world named the fastest through our paces. of Super League. From Q man in Super humble beginnings at the League: just how fast are Leeds Academy in 2006, Nutrition plays an you? Jto recently signing a four year important JB: Ooooo, that particular day I deal with 2013 League leaders, Q part in ran the race which was 92m on Huddersfield, Jodie has a few keeping your grass from a standing start in 10.8 feathers in his cap we’d like to mind and body seconds. I got off to a slow start chat to him about. in tip top but managed to power through. I condition. need to time myself properly over Jodie, we’ve read What does 100m to see how I go. that you were your diet

Q inspired to play consist of Is there anyone rugby by watching your Dad during you’d challenge to play: when did you realise training Q a race? For fun of that it was something seasons? course. you wanted to pursue JB: During JB: I would love to race Linford professionally? training, I try to be Christie; he was a legend when I JB: Yes, I used to watch my Dad as strict as I can be for was a kid and always wanted to play as a youngster so I picked the days leading up to a be as fast as him. He is probably the game up pretty quickly. I game; I mainly have the in his mid-50s now, so I might knew I wanted to be a pro rugby same thing for breakfast be in with a chance! player from that point – I always and lunch but mix it up thought I would be able to do it at dinner time: You juggle Super if I trained hard and listened to • Breakfast: USN Whey and You are sponsored by League with an the coaches. I did that, but I was Oats or Porridge and USN 100% USN – which are your occupation as a quite old (in rugby years) when Q Whey Protein. Q favourite products Quantity Surveyor and you I signed my first professional • Lunch: Chicken breast, sweet and how do you use them also study. How do you contract for Salford – I was nearly potato and broccoli or spinach. to optimise your training manage to keep on top of 22. • Snack: Mixed nuts or peanut returns? everything? butter on oatcakes x3 JB: I am a huge fan of USN’s JB: It is very difficult meeting Your Dad must be • Dinner: Option 1 – Chicken 100% whey and their whey isolate the demands of rugby league your biggest fan. based, with vegetables and brown – I use these in the morning and and a job like quantity surveying. Q How important is rice. Option 2 – Steak burger after gym sessions through the Fortunately for me, I work for the support of your family, with 1 poached egg, sweet potato week. I can honestly say that such good people that they help friends and fans in relation wedges and chicken, bacon they are the best tasting shakes I me out massively. I work around to the psychological aspect and avocado salad. Option 3 have come across on the market. 16 hours a week for Wates of the game? – homemade Chilli with brown Alongside this, I make use of the Construction and fit this around JB: It is massively important; my rice. Option 4 – Grilled salmon, BCAAs and triple omegas every my training. I usually split it up family are very supportive of what poached eggs and asparagus. day. Their protein porridge gets into a full day and two half days I do. I always say that rugby is I add protein shakes and a fair bit of usage too. I always through the week. an emotional rollercoaster – your branched chain amino acids treat myself to a protein delight emotions are up and down every (BCAAs) in throughout training. I bar after a game. I once made the week. You can win one week and What is your fitness find that I feel good when I stick mistake of taking a box of them lose another, you can win and philosophy? to these options in the three into training, needless to say I had play badly and lose but play well, Q JB: I always say, look days leading up to the game. none left at the end of the day. If so it is always very important to good, feel good, play good. I manage to keep my weight you follow me on twitter you will have family, friends and partners Because rugby is hugely steady and feel right going into see how much I rave on about to support you along the way as psychological, I always find that competition. It is important to the almond bars; they taste better they can sometimes become if I feel good about the way I get the right balance between than Lion Bars (sorry Nestlé). affected by your emotions. My have trained, then I am more food that is good for you and Thanks for taking the time granddad never watched rugby likely to perform well. The fitness food that you like – there is no out to answer our questions. until 2009 and now he wishes training we do is set out by point (in this sport) eating food We look forward to reading he had watched it all of his life. I our Strength and Conditioning that you don’t like because about your successes with Huddersfield and only hope think he knows more about it that Coach Greg Brown (Co-owner you won’t feel good about it that there’s a move to the I do now! of Extreme Conditioning afterwards. English squad soon. FSN

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ELITE .indd 16 20/06/2014 09:42 Pg17 - Cornelius FPC.indd 1 23/06/2014 09:57 ask the experts

In this section of the magazine, every issue we ask an expert a few questions that are pertinent to nutrition and exercise practitioners. We talk to Laura Avis, Sports & Nutrition ingredients expert at Cornelius Group.

Q: Laura, you have worked clearly defined products that in the food industry for nine they can understand and feel years now. In what appears the difference when using. This to be a time of rapid change is one of the most important in sports nutrition, what do trends which could help shape you think are the biggest our overall health. The Paleo changes that this industry diet featured heavily at the has seen over the past ‘Body power’ expo recently; the couple of years? trend towards going back to LA: I think the industry has basic nutrition will influence the had to become much more market. Beef protein is huge at innovative, simply because the moment; I would like to see there is so much competition more savoury meal supplements now. More advanced science, developed around this protein. such as genetic testing, will Combinations of plant and have a huge effect on how we animal-derived ingredients could approach sports nutrition. I be the next to follow the Paleo have also seen a new category theme. emerge, “The active consumer”, which encompasses the ageing Q: Protein powder seems population and there is also more to have been the biggest interest from women in sports seller, historically, but is this nutrition products. still the case? What other There is a steady number of supplement types, if any, companies targeting women might be rivaling it’s reign? with more natural ingredients LA: Certainly from what I see it great alternatives to whey if dairy reporting studies and airing like fibres, fruit and vegetable is still up there; the consumer proteins cause you problems – programmes on their benefits. extracts and nuts. There is understands it, which drives the blended correctly, the amino acid Q: Every man and his usually a protein source included need. Creatine, l-gutamine and profiles can still be excellent. dog has opened a sports in the blend. Probiotics look to BCAA’s are also very popular, Q: What about so-called nutrition company of late. Is be making a comeback after the again driven by consumer ‘functional’, foods such there space for more small negative option by EFSA. More understanding. as beetroot and cherry companies and how do you products contain high levels of Q: Whey protein has really juices, superfoods and red think this would affect the protein probiotics, which can been king up till now, but and green powders? How big brands? help ease digestive discomfort the vegan protein powders much are they influencing LA: I get calls ever week from and even aid protein amino acid seem to have gained hugely consumers spending habits? new companies wanting to start absorption. in popularity. Would you still LA: These ingredients have up. It amazes me how many Q: Where might these rate whey as number one, or become extremely popular, new businesses I see each year. changes be taking us? What are there pros and cons of green powders in particular. I’m Some of these companies have are the trends that you’re different protein types? sure we will start seeing more been extremely successful in anticipating into the future? LA: More people are developing combinations of greens and a very short space of time. I LA: “The active consumer” intolerances to dairy proteins; antioxidant-rich fruit powders think if you have a great product group is much more focused that said, a select few whey very soon. Many consumers with strong marketing, you on the quality of their diet and isolates have very low levels of do not eat enough fruit and can do well, but you must also so this is reflected in what they lactose and seem to be better vegetables and find it hard to differentiate yourself from the want from nutritional products. tolerated. I think it really depends include the 5-a-day in their competition. Social media is For example, if they have a high on which protein type is best diet. These fruit and vegetable helping to drive awareness for level of animal-derived food in for you; plant proteins like powders/drinks are a convenient the new brands. A few of the their diet, they would look to rice are becoming increasing way to boost their intake. big brands will have suffered as balance this out by using more popular as they are allergen free. Consumers seem willing to pay a result, but some continue to plant-derived supplements Vegan blends that are naturally more for this convenience. The grow by diversifying their product and nutrition products and sweetened are something I get media is helping drive sales range and the markets they vice versa. They want natural, asked about frequently. They are of these functional foods by target. FSN

About the expert LAurA Avis has a degree in sports and exercise science. After her studies, she joined Cornelius Group Plc as a Development Chemist. She then moved into sales and marketing, while providing technical support to the commercial team. In 2012, she moved to assist in European business development, bringing in new products to the Cornelius portfolio. This generated the product platform for sports nutrition to become a separate and strategic business sector for Cornelius.

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expert.indd 18 20/06/2014 09:42 Pg19 -Pro ISO FPC.indd 1 23/06/2014 09:57 feature CASE STUDY It’s okay not to know all the science: notes from Sports Nutrition Live! 2014 AT The SporTS NUTrITIoN LIve! CoNFereNCe (SNL!), Pete Williams deLIvered The keYNoTe SpeeCh ‘ASkING YoUr CLIeNTS: do YoU WANT opTIMAL perForMANCe or opTIMAL AGeING?’ here he ShAreS SoMe IMporTANT CoNCepTS borN oUT oF YeArS oF keeN obServATIoN CoUpLed WITh SCIeNTIFIC AWAreNeSS.

y keynote speech at SNL! influence muscle tissue hypertrophy. presented the idea that The magic post-exercise window many scientific facts are for maximising muscle hypertrophy Min general only scientific was reviewed by the International fact for a certain period of time and Society for Sports Nutrition in 2012 that scientific studies maybe only (2). They issued a statement paper applicable to the specific cohort on the current scientific thinking on group being studied at that time. muscle hypertrophy and concluded This latter point is one to really think that the post-exercise anabolic about; for example, translating sports window was far from definitive. It performance research that has been has also become apparent that conducted on physical education carbohydrates may not be needed students to sedentary 50 year old for muscle tissue growth after executives is simply unlikely to give training (3). Although we may not the same result because the groups need carbohydrates after training are so different. to stimulate hypertrophy, it is still, It is also true that much of what however, a sensible time to get those we say and do is based on outdated muscle glycogen stores stocked up. resistance training stimulates science; not because we have This inclusion of carbohydrates post- hormone release, important new failed to keep up, but because it’s exercise is not just for performance research has emerged. Stuart impossible to do so. Indeed, as long reasons – as we discussed at the phillips’ lab in Canada demonstrated ago as 1998, a study showed that if conference, low carbohydrate diets that circulating hormones from we read two studies per day of the can rapidly lead to overtraining in exercise (in particular, testosterone, six million articles published each athletes (4). What was very clear growth hormone and IGF-1) are not year, in just one year we would fall from the conference, was that involved in the muscle hypertrophy 82 centuries behind in our reading all the speakers had concerns event (5). Indeed, the science now (1). So take comfort in the fact that about the current trend towards seems to be looking at the role of we are all in the same boat and that low-carbohydrate approaches and myokines in the development of it’s ok to say “I don’t know” because how that would influence not only muscle hypertrophy (6). phillips to some degree, we are all guessing. performance, but health. To reiterate and colleagues had the ability to my earlier point; research cannot actually see what was happening Accepted theories may always be translated across different at the muscle cell level and not just be wrong population groups. Sedentary what has previously been seen in the In particular, I discussed the fact populations, for example, have systemic circulation during and after that two of our fundamental ideas different requirements to those exercise. on sports performance/nutrition of performance athletes. We can Additionally, as more recent may indeed be incorrect. Firstly, also suggest that many dietary studies have shown, even the that nutrient timing post-exercise regimes aimed at improved body rationale for basing resistance for optimising muscle growth and composition, may not be appropriate workouts on particular sets, reps, recovery may not be needed and for individuals pursuing athletic loads and intensities to stimulate secondly that circulating hormones performance. various anabolic hormones for from exercise do not necessarily With regards to the way in which muscle hypertrophy, has no

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20 21 22 pete williams.indd 20 20/06/2014 09:42 feature CASE STUDY

“if we scientific basis (6). The SNL! talk by it’s not as clear-cut as once thought. oxygen species – creates the Umarho Cadagon even suggested Both inflammation and oxidative oxidative redox potential needed to read two that cortisol, a catabolic hormone, stress can have positive physiological oxidise the free sulph-hydryl groups studies per may play a more important role in benefits at the appropriate levels. of cysteine into the disulphide muscle hypertrophy, combined with In fact, it is clear that we may need bonds used to stabilise the 3D day of the the localised effects of myokines. some oxidative stress to allow our conformation of physiologically active six million So where does that leave us? own endogenous anti-oxidants, proteins.” articles Maybe back to square one again as super oxide dismutase, catalase and This comment may explain far as training and training structure glutathione perioxidase, to become why studies have also shown that published is concerned, but that only means ramped up for the job of protecting in sedentary subjects, the use of each year; in exciting new science in times ahead. us. This is the concept of ‘hormesis’: supplemental anti-oxidant protection If there is a lesson to be learned some stress, such as moderate can reduce or even stop some of the one year we here, it is that scientific studies are exercise, can have beneficial effects beneficial insulin sensitising effects would fall only as good as the science available on the body. A recent publication of of exercise (8). In other words, many 82 centuries at the time; when newer techniques the Lancet (7) made the front page anti-oxidant supplements could and technologies come around, it suggestion that scientists now think lower intracellular concentrations of behind in our changes both the game and what we that Type 2 diabetes is a disease that reactive oxygen species below those reading” thought we knew. has a lack of oxidative stress at its needed for normal disulphide bond heart: formation. The anti-oxidant “It is postulated that diabetes, This begs many questions to debate dementias, cardiovascular disease be answered with regards to the What about oxidative stress? Years and some cancers are accelerated control, or should I say optimisation, ago it was something that needed – if not largely caused – by failure of oxidative stress within each to be suppressed at all costs (a of the endoplasmic reticulum to individual. We will of course find that bit like inflammation); not only for generate sufficient oxidative redox balance is the key to personalising performance but also for health and potential for disulphide bonds to medicine and achieving optimal ageing. But now like all things in be formed. Physical exercise – by sports performance. I hope my science and medicine, it seems that generating large numbers of reactive lecture made it clear that we are

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20 21 22 pete williams.indd 21 20/06/2014 09:43 feature CASE STUDY

more set up for endurance (9). His DOMS could also result from simply from an incorrect balance between training intensities and programming. I think as exercise professionals and athletes, we also need to get over the idea that being sore from training is a beneficial sign of training effectiveness. The client was homozygote for IL-6 and figure 1 – client’s telomere length laboratory results SOD2, meaning that it is likely he has an exaggerated inflammatory designed to move and when we do On top of his Telomere length response to hard exercise. This not move enough, many of our genes test he was also profiled for some could be one reason why he had just do not work very well. validated genetic tests, which aimed always suffered with high levels of to provide give a better picture of the DOMS and extended periods of The age-old question consequences of exercise. recovery from exercise sessions. If we consider the recent introduction As illustrated in Figure 2, pictured In the performance world, the of genomic testing, we may start to below, he was found to have some inability to recover quickly will RefeRences add another tool into a toolbox of less than helpful single nucleotide interfere with ongoing training and 1. Miser WF (1999). Critical appraisal of the literature. J Am tests that can shed more light on this polymorphisms (SNP’s) with results. Now that we are armed Board Fam Pract. 12(4):315- subject. regards to recovery from exercise with this information, we can 333. 2. Aragon A & Shoenfeld B Does high performance sport and endogenous anti-oxidant utilise nutritional, nutraceutical (2013). Nutrient timing revisited: is there a post-exercise anabolic age us more quickly? The evidence protection. Does the fact that he was and lifestyle interventions that window? JISSN. 10:5 3. Staples AW et al (2011). does suggest that high impact and homozygote for some of the gene may modulate excess levels of Carbohydrate does not augment exercise-induced protein high intensity sport may not be variations mean that he is more inflammation. The increased use accretion versus protein the optimal way to live a long and susceptible to exaggerated damage of omega 3 fatty acids, decreasing alone. Med Sci Sports Exerc. 43:1154–1161. healthy life. Consistent exercise of from oxidative stress through certain saturated fats and 4. Joint consensus statement Of the European College of moderate intensity does seem to be exercise? increasing anti-oxidant levels Sports Science and the American College of Sports Medicine most beneficial for optimal health From the gene and telomere made more sense with this (2013). Prevention, Diagnosis, and treatment of the Overtraining and ageing. results, it looks like the answer may particular client. In the future, Syndrome. Med Sci Sports. This was a question that was be yes and this may be a client it is likely that performance 45(1):186-205. 5. Pederson BK & Febbraio applied to my client case study at who really does need additional coaches will use this information (2012). Muscles, exercise and obesity: Skeletal muscle the SNL! conference. The client in anti-oxidant protection. In such to truly personalise an integrative as a secretory organ. Nat Rev. Endochrinol. 8:457-465. question had the benefit of having individuals, testing more often for approach to athletic training, 6. Cardinale M, Newton R & Nosaka K. (2011). Strength his telomere lengths measured. oxidative damage may be recovery and restoration. and Conditioning – Biological Telomere length (10) is at present prudent. Research, new tools and tests Principles and Practical Applications. p160. the best biomarker we have in Interestingly, this was a client who give us the best opportunity to try 7. Watson JD (2014). Type 2 Diabetes as a redox disease. science for determining cellular always suffered from a high level to understand ourselves and our 383:841-843. 8. Ristow M et al (2009). Anti- ageing. As illustrated in Figure 1, of Delayed Onset Muscle Soreness clients, but in reality, we are at best oxidants prevent health promoting effects of physical exercise in pictured above, my client’s cellular (DOMS) from exercise. I originally still guessing at outcomes and we humans. PNAS. 106(21):8665- age (by Telomere testing) was 42.3 thought that this may have been seem to be asking more and more 8670. 9. Nordic laboratories – DNA years as opposed to his actual age down to a high level of fast twitch questions. The rabbit hole gets analysis www.nordiclabs.com 10. http://www.lifelength.com. of 44.6 years; something that he (type IIb) muscle fibers, but after deeper and deeper once you fall was very disappointed with given his genomic testing, he was surprisingly into it. FSN excellent overall lifestyle. In my talk, About I also noted that this client had a the body that would match any 20 year author old guy on the beach – maybe looks Pete are somewhat deceiving? So, was Williams his lifestyle perhaps not as healthy M.Med. Sci, AFMedCP, CSCS is as he/we thought? Were the multiple a functional medicine stressors of running a business in thought leader in a large city a bigger concern than health and lifestyle first thought, regardless of all the medicine. Pete is a certified functional other healthy interventions that he medicine practitioner pursued, such as an organic diet through the Institute and consistent exercise? for Functional In this case, we also needed to Medicine. He is in private practice in identify whether his historic and central London. current exercise choices where Join the debate on actually contributing to accelerated www.facebook.com/ functionalmedicine; ageing. My client has been and is www.petewilliams.org. currently, a contact-sport enthusiast. figure 2 – client’s genetics of injury and recovery laboratory results

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20 21 22 pete williams.indd 22 20/06/2014 09:43 Pg23 - Xynergy FPC.indd 1 23/06/2014 09:58 FSNJournalSHOWCASES

FUNCTIONAL SHOWCASES

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pg24 - POTP.indd 24 23/06/2014 09:59 Pg25 - Fit Pro FPC.indd 1 23/06/2014 12:13 COACHES intErviEw Darren Campbell

uring his sprinting successful international career, Darren athlete. How does this Campbell MBE earned experience help you to be a a reputation as a better coach? championship runner. DC: I think from the outset, the DEarly on, he had to make players respect what I have the tough decision between achieved, but then it’s about football and athletics and after a gaining their respect as a coach. couple of years playing football Having been an individual professionally in the early 90’s, sportsman, I know that success he opted for the track. His career comes from working on every highlights have included a silver detail; mind and body. medal in the Sydney Olympics 200m, bronze in the Manchester Q: There is an art to Commonwealth Games 200m coaching and the science of and gold in the 4 x 100m, gold in coaching and good coaches the Athens Olympics 4 x 100m can use a bit of both. Which and gold in the 2006 European coaching practices do you Championships 4 x 100m relay. use to gain the best returns As an athlete, he maintained a from your athletes? strong anti-drugs-in-sport stance DC: I believe a good coach is throughout his career. Since someone who is open minded. his 2006 retirement, Campbell I am not perfect, so in seeking has focused on coaching perfection, I stay open minded sprint performance. Athletes at all times; I would therefore say and clubs that have gained his that I’m a bit of both! support include: Manchester United, Chelsea and Everton Q: What would you say football teams, Sale Sharks and are your top three training Saracens rugby teams and a tools for attaining maximum number of individual players fast twitch muscle fibre Q: With regards to nutrition, DC: Firstly, asses an athlete’s such as Jonah Lomu, Andrew recruitment? you set up nutrition priority – do they want to gain Johnson, Lewis Moody, Mark DC: 1) Use the right drills to recruit supplement company PAS; speed or endurance, lose or Cueto, Fraizer Campbell and fast twitch muscle fibres; this is how much do you personally gain bodyweight? The nutritional Richard Wigglesworth. important in making sure that the get involved in your programme will then follow. We asked Darren a few muscles work in the right order athletes’ nutrition and do Always spend time gaining questions about his coaching and lowers the chance of muscles you have particular nutrition information from the athlete on philosophies and nutritional tears. 2) It’s important, when and health philosophies that what they have tried and what practices: trying to increase speed, you share with athletes? worked previously and then plan that the sportsperson comes into DC: I set up the business with out accordingly. Q: Darren, thanks very the session fully recovered and my partner Jon Williams, WRU much for your time. You fresh. 3) My secret weapon is a Nutritionist and my advisor during Q: Given your values with come to coaching from the bungee cord: how fast do you my career. I’m at the warehouse regard to performance background of being a highly want to run! two to three days a week and drugs, you will need to like to get involved with all our place emphasis on nutrition sponsored athletes, as I can relate and supplement strategies to their lifestyles. My philosophy, for an ergogenic edge. Do when I was running, was to make you have favourite dietary sure I became really switched on supplements that you have with my nutrition leading up to big found to work well for events and during hard training. athletes who are trying to How can I expect to perform at find their edge? my best if I’m not giving myself DC: We have a number of every chance? products that I would have loved to have used when I was running: Q: You will have particular AGF-1 (containing l-carnitine-l- nutritional practices that tartrate, phosphotidylserine and have worked well for you. others) is amazing for recovery But, we’re now thankfully and muscle gains; Phase 1 passing the era of one- (containing creatine, beta-alanine size-fits-all in training and and amino acids) is a must before nutrition, so how do you races and competition; Sodium personalise your approach Citrate is a great acid buffer for with different athletes? 400m guys.

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coaches.indd 26 20/06/2014 09:43 Pg27 - ADS.indd 1 23/06/2014 09:59 review SPORTS NUTRITION LIVE!

Sports Nutrition Live! impresses a second year of exercise and nutrition professionals

AFTER ANoTHER HUGELY SUCCESSFUL SPoRTS NUTRITIoN LIvE! CoNFERENCE, EDIToR Ian CraIg RECoUNTS THE HIGHLIGHTS oF THE DAY.

ased on the clear success of last individuals can range from regular gym- year’s Sports Nutrition Live! (SNL!) goers, through recreational athletes, to the event, I was excited rather than very top of elite sport. Functional Sports Bnervous this year as I stepped up Nutrition focuses on the integration of three on the stage to get the day rolling. Excited to key areas within sports nutrition: Functional share more clinical insights with people who SPONSORED BY Nutrition for Health, Performance Nutrition wanted to learn and excited to be able to and Supplementation. interact with the 160 delegates in the room The majority of the delegates attending the that day. event were registered nutritional therapists, An event like this brings a huge amount of personal trainers, coaches and students, but intellectual energy together in a small space, conventional thinkers in sports nutrition some other health practitioners were also which makes learning possible for all, even are beginning to question the status quo present. In fact, the British Association for the presenters. It is also hugely encouraging and think more functionally and in a more Applied Nutrition and Nutritional Therapy to find that so many people have had enough personalised way. (BANT) and the Register of Exercise of the one-size-fits-all, quantitative approach The specific focus of the SNL! talks Professionals (REPs) also offered CPD points that still clouds sports nutrition. And, more were on Functional Sports Nutrition, to attendees. importantly, there is enough collective which is driven by the desire to provide The 2014 Sports Nutrition Live! line-up energy to project towards a new paradigm of comprehensive education to individuals comprised of four of the industry’s leading thinking over the next few years. Even some involved in sport and exercise – these speakers on sports nutrition. In order of

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snl review.indd 28 20/06/2014 09:43 review SPORTS NUTRITION LIVE!

presentation, they were: n Ian Craig, functional sports nutrition practitioner and editor of Functional Sports Nutrition and Total Sports Nutrition magazines. My talk centred around the communication systems of an individual’s body; the nervous, endocrine and immune systems. I focused on the energy requirements of these systems and the need for good mitochondrial health. I then reviewed communication testing strategies, including genetic and functional lab testing, as ergogenic, or performance-enhancing. with symptoms of fatigue, mood disturbances capnotraining, heart rate variability and Cain closed his insightful talk with a classic and a declining athletic performance curve. mitochondrial tests. Interventions then Michelangelo quote, of which we should all Initial testing revealed multiple endocrine centred around the nutritional and exercise- be mindful: “I am still learning.” deficiencies, intestinal dysbiosis and yeast mediated support of body energy, expression n Pete Williams, certified functional and parasite infections. After treatment for of the parasympathetic nervous system and medicine practitioner with a private practice nutrient deficiencies and intestinal growths, dynamic and primal movement patterns. in central London, is a functional medicine his yeast and parasitic infections were gone In particular, I discussed training methods thought leader in health and lifestyle and all symptoms were improved, but not that actually reduced, rather than increased medicine. Pete opened his presentation by remedied. Further investigation revealed the negative impact of stress hormones on explaining that it is impossible to keep up Lyme disease, which after a prolonged health and recovery. with scientific developments and that well treatment with the Cowden protocol, brought n Cain Leathem, Senior Associate of the accepted paradigms are often completely his health and performance status back to Royal Society of Medicine and exercise and displaced by new developments. One of the near normal levels. nutrition consultant. Cain took a very unique exercise-specific examples he gave was: During the conference, feedback forms view on sports ergogenic aids – supplements post-resistance training muscle hypertrophy were provided to each delegate and we are such as whey protein, glutamine powder, is not necessarily down to endocrine pleased that 98% of attendees would attend branched chain amino acids and creatine, changes as previously thought – myokines the next Sports Nutrition Live! which historically have been used for are now more likely candidates. He then If you missed SNL!, DVD’s can be ordered performance, can also be used to support delved deeply into the multiple complexity of online at www.sportsnutritionlive.com or by health systems such as the gut, immunity, stress and the modern concepts of Allostatic phoning 01279 810080. adrenals and inflammatory responses. He load and Hormesis. Via telemere length Sports Nutrition Live! will be back in also looked at more health-based products studies and a relevant case study, Pete 2015, so register your interest now at www. such as green tea, fish oils and Rhodiola, then questioned concepts of ageing and sportsnutritionlive.com and we’ll let you know and demonstrated how, by supporting the concluded that moderation of diet, exercise when bookings are open. FSN body’s health, they too can be considered and stress is key, whereas high level sporting • The Platinum sponsors of Sports Nutrition Live! performance were genetic and functional laboratory testing presumably is not. companies DNAlysis Biotechnology and Nordic Laboratories; Silver sponsor was Solgar Vitamin Pete’s presentation & Herb; Bronze sponsors were BetterYou and is written up on Lamberts Healthcare; exhibitors were Mineral page 20-22 of this Resources Int, Nucleotide Nutrition, Invivo magazine. Clinical, Quinton Healthy, FitPro, Vital Health Europe, James White Drinks and GB Fitness. n Umahro Cadogan, Adjunct Professor at the

University of the Western States, has lectured extensively for more than a decade within the Functional Sports Nutrition functional medicine Academy The new Functional Sports Nutrition world and runs Academy also launched in the three days a busy clinic in before the SNL! conference. Like SNL!, Copenhagen. it attracted a lovely mix of nutrition and Umahro started exercise professionals. Lecturers on the his presentation by course were Cain Leathem, Umahro reviewing the use of Cadogan and Ian Craig. the functional model The passion to learn more about this in the athletic world. area of sports nutrition was very clear He then delved into to see, so we have already scheduled a the main section follow-up series of lectures on November of his presentation, 19, 20 & 21st 2014. Book online at which featured a www.fsnacademy.co.uk. young elite cyclist

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snl review.indd 29 20/06/2014 09:44 feature CLINICAL GEMS Fish oil – its science in sport

Mike WakeMan PRESENTED THIS RESEARCH AS A POSTER AT THE INTERNATIONAL SPORT AND ExERCISE NUTRITION CONFERENCE (ISENC) IN NEwCASTLE LAST DECEmBER.

he omega-3 polyunsaturated following placebo phase can then fatty acids (PUFAs), such only begin when an effective wash as eicosapentaenoic acid out period has been completed to T(EPA) and docosahexaenoic ensure there is no confounding of acid (DHA) found in fish oil (FO), results due to carry over of elevated appear to have anti-inflammatory omega 3 levels; this may take properties, primarily through 6-12 weeks. The length of their effects on the neutrophil assessment also needs to and macrophage components be considered once target of the inflammatory response. levels of omega 3 fatty acids This may therefore be useful as have been reached. This is a nutritional countermeasure to required to ensure a measurable exercise-induced inflammation and outcome can be achieved and then immune dysfunction in athletes. meaningful endpoints selected to the production of cytokines from But, whilst a number of studies have ensure the benefits (or lack of them) inflammatory cells, thereby delivering assessed the efficacy of omega-3 can be effectively assessed. The a beneficial anti-inflammatory effect PUFA supplementation on red literature does not always address (1,2). blood cell (RBC) deformability, these issues, which may be why Given the antagonistic effects of muscle damage, inflammation, and such equivocal results are reported. omega-3 PUFAs on pro-inflammatory metabolism during exercise, only So the following provides an eicosanoids, supplementation should, a few have evaluated the impact overview, albeit favourable, of some in theory, help alleviate Delayed Onset of omega-3 supplementation on of the typical, positive effects that muscle Soreness (DOmS), which could exercise performance. Furthermore, have been reported from PUFA indirectly benefit exercise performance. the data is often equivocal. supplementation and examines In addition, positive effects on DOmS Based upon a number of years of some of the exercise-specific may be augmented by the ability of personal experience in researching research, which corroborates the omega-3 PUFAs to increase blood flow, the clinical applications of EPA and concept that fish oil has a role in thereby aiding a more rapid nutrient DHA, there are a number of likely supporting the performance athlete delivery post-exercise. explanations as to why the outcomes on a number of levels. By far the It has been shown that anticipated from in-vitro or animal most compulsive evidence relates to supplementation with 1.75 g/day EPA studies might not be delivered in a reducing heart rate whilst exercising; and 1.05 g/day DHA for three weeks formal investigative setting. One key an area of research on which I attenuates the rise in acute-phase issue relates to fatty acid status. This presented a meta-analysis at the proteins occurring after exercise is often not well established in terms ISENC conference in Newcastle. (3). In a placebo controlled trial, of the ratio of omega 3:6 at the Tartibian assessed the effect of 324 onset of the trial, nor is it established Reducing muscle damage mg/day EPA and 216 mg/day DHA whether a significant change has and inflammatory administered over 30 days (4). The been achieved at completion of the response to exercise omega-3 PUFA group also received trial in sufficient terms to deliver the EPA and DHA can cause 100 IU of d-α-tocopherol/dl-α- anticipated outcome. dual inhibition of pathways for tocopherol acetate to minimise long- In this respect, it has been well metabolism of arachidonic acid chain unsaturated fatty-acid oxidation. established that, dependent upon (AA). EPA inhibits the release of whilst no significant difference was the omega 3/6 status of an individual AA-derived eicosanoids, generally observed between groups in terms of at onset of supplementation, it by substrate competition. This pain level of the lower limbs and knee may take 6-12 weeks to deliver 0reduces the generation of range of motion before, immediately a significant change, dependent pro-inflammatory leukotrienes after, and 24 hours after the exercise, upon the dose of fish oil given. Any and series-2 prostanoids and a significant decrease in indirect

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fish oils.indd 30 20/06/2014 09:44 feature CLINICAL GEMS

“Walser et al showed that 3 g/day EPA and 2 g/day DHA, taken over six weeks, enhanced stroke volume and cardiac output responses to moderate- Enhancing cognitive intensity exercise and tended to function augment systemic vascular resistance” It has been demonstrated that omega-3 PUFA can affect not only cognitive function, but also mood and emotional states (e.g. depression) and may act as a mood stabiliser (13). Guzman recently showed that supplementing 24 indices of DOMS, such as perceived female elite soccer players with pain, thigh circumference (indicator 3.5 g/day of DHA-rich fi sh oil for of muscle swelling/infl ammation) four weeks produced perceptual- and range of motion, was seen 48 motor benefi ts (i.e. improvements hours after exercise in the omega-3 in complex reaction time and PUFA group, compared with the effi ciency), which supports the view placebo and control groups. supplemented that DHA may improve performance group demonstrated a reduced in sports where perceptual motor Boosting immune plasma glucose-disappearance activity and decision making are the response rate and reduced hepatic glucose keys to success (14). Six weeks of 1.8g/day fi sh-oil production by 26% and 21% supplementation (950 mg EPA respectively; in addition to a reduced Modulating cardiac and 500 mg DHA), given to elite glucose metabolic clearance rate function swimmers during a period of compared with the exercise controls. The cardioprotective effects of intense training, signifi cantly Furthermore, after exercise, lipid omega-3 fatty acids are ascribed increased plasma levels of EPA oxidation was enhanced and to improvements in various and DHA and reduced plasma carbohydrate oxidation decreased cardiovascular risk factors, levels of AA, compared with their after fi sh-oil supplementation, including a reduction in blood- placebo group (5). In addition, the supporting the assumption that fi sh platelet aggregation, decreased fi sh oil-supplemented group exhibited oil may reduce the glucose metabolic infl ammation, enhanced endothelial signifi cant reductions in infl ammatory clearance rate by facilitating fat function, positive changes in blood mediators such as prostaglandin oxidation (9). These results suggest lipids and decreased blood pressure E2, interferon-γ and TNF-α, and that omega-3 PUFAs may increase (15-20). Fish oil reduces heart a signifi cant increase in IL-2. It is fatty acid binding protein content by rate (HR) by signifi cantly reducing important to note that both IL-2 and up-regulating fatty-acid metabolism membrane electrical excitability of interferon-γ are important in the genes via PPAR-α activation. the cardiac monocyte; it does this by establishment of balance of the TH1/ The shift toward a greater use of lowering both its resting membrane TH2 response, and thus the fi ndings fat reduces the rate of glycogen potential and the duration of the of Andrade et al are important depletion and thus fatigue (10). refractory period, through inhibition as the data indicates that fi sh-oil Huffman reported a trend for of ion channels. Research shows supplementation can infl uence improvement in exercise time to that fi sh oil improves cardiovascular immune responses in elite swimmers volitional fatigue (running for 75 min effi ciency through enhanced

during periods of intense training. at 60% VO2max) after 4 g/day (300 stroke volume and cardiac output mg EPA and 200 mg DHA) of fi sh oil responses. This may be due to Supporting energy administered over four weeks (11). attenuation of sympathetically- metabolism Malaguti evaluated the role induced vasoconstriction and/or A number of studies have shown of a high-protein, low-calorie, augmentation of vasodilatation in that dietary fi sh oil increases the PUFA-enriched (3 g/day) diet skeletal muscle during exercise, deformability of red blood cells and a Mediterranean diet on enhancing oxygen delivery and (RBCs) as a consequence of anthropometrics, RBC fatty-acid improving functional capacity. incorporation of omega-3 PUFAs composition and plasma antioxidant A search of randomised controlled into RBC membrane phospholipids defences among non-professional trials identifi ed over 200 articles (6,7). Omega 3 PUFAs have also volleyball athletes. It was found that evaluating the effect of fi sh oil on been shown to facilitate the transport total antioxidant activity increased HR, of which seven specifi cally of RBCs through the capillary bed, in both groups, however RBC- addressed the issue of response which could lead to enhanced membrane PUFA content increased to exercise and fi ve were deemed oxygen delivery to skeletal muscle and body-mass index and total suitable for inclusion in a meta- and a subsequent improvement in body fat (calculated using skinfold- analysis (21-25). In an overall exercise performance (8). based body-fat estimation) were pooled estimate, fi sh oil plus During two 90-min cycling signifi cantly reduced, only in the exercise decreased HR by 2.47

bouts (60% of VO2max), a fi sh-oil- fi sh-oil-supplemented group (12). beats per minute (bpm) (95% CI

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fish oils.indd 31 20/06/2014 09:44 feature CLINICAL GEMS

2.14 to 2.8;P<0.05) compared to of fish-oil supplementation; not only to attenuation of sympathetically heart rate measurements at the for patients with established coronary induced vasoconstriction and/or commencement of each trial (26). disease, but also for those at risk for augmentation of vasodilatation in This compares with a meta-analysis future cardiovascular disease. skeletal muscle during exercise, of the effect of fish oil alone on HR, Walser et al. showed that fish-oil enhancing oxygen delivery and which demonstrated a decreased HR supplementation (3.0 g/day EPA and improving functional capacity. of 1.6 bpm compared with placebo 2.0 g/day DHA) enhances exercise- Attempts should be made to (27). induced increases in brachial-artery establish an optimal omega-3 PUFA Buckley et al recently examined diameter and blood flow during dosage to maximise the risk-to- the effects of five weeks of omega-3 rhythmic handgrip exercise (30). reward ratio of supplementation. It PUFA (0.36 g/day EPA and 1.56 They speculated that these findings has been suggested that for most g/day DHA) supplementation on may have implications for patients athletes, ingesting approximately endurance performance, recovery, with cardiovascular disease and 1-2 g/day of EPA and DHA at a and cardiovascular risk factors in exercise intolerance. In a follow-up ratio of EPA to DHA of 2:1 would be elite Australian Rules football players study, Stebbins et al showed that beneficial in counteracting exercise- (22). The data indicated that on supplementation with EPA and induced inflammation, to decrease the omega-3 PUFA-supplemented DHA can augment the contraction- muscle soreness or pain from diet, RBCs’ omega-3 PUFA induced increases in skeletal-muscle exercise, and for the overall health of content doubled from baseline and blood flow and conductance in the athlete (28). FSN serum triglycerides and heart rate exercising rats, therefore resulting in during submaximal exercise were strong correlations between changes Editors note: As noted, fish oils can reduced. The authors concluded in these two variables and the have a potentially very beneficial that omega-3 supplementation percent sum oxidative fibres (Types effect on an athlete’s health, but caution must be taken when self- improved cardiovascular efficiency I and IIa) observed in the individual administering high doses of fish during submaximal exercise, which muscles or muscle parts (31). oils. It is vitally important to ensure may assist with the sustained These augmentations in blood flow adequate antioxidant protection performance of submaximal and conductance occurred in the (especially vitamin E) against lipid exercise. absence of any changes in perfusion peroxidation and to balance levels of Walser et al showed that 3 g/day pressure or heart rate. omega 3 and 6 oils. EPA and 2 g/day DHA, taken over This data indicates that EPA six weeks, enhanced stroke volume and DHA supplementation may About the author and cardiac output responses to effectively alter vasoreactivity in Mike Wakeman is a pharmacist and healthcare moderate-intensity exercise and the vasculature of skeletal muscle. consultant with BioCare. He has two Masters degrees in pharmaceutical analysis and nutritional medicine and tended to augment systemic vascular Stebbins et al speculated that the is currently completing a third in clinical oncology. With resistance (29). They speculated source of this enhanced skeletal- extensive experience in natural products research, he that these effects may be due to muscle blood flow is an increased was MD of Scotia Pharmaceuticals, working alongside Prof David attenuation of sympathetically cardiac output, caused by a decrease Horrobin and Nobel Laureate, Sir James Black. Mike is a regular contributor to consumer and specialist health journals and his induced vasoconstriction and/or in systemic vascular resistance, that natural products research has been selected to promote the Royal augmentation of vasodilatation in is concomitant with PUFA-induced Pharmaceutical Society scientific conference. He has lectured in skeletal muscle during exercise. increases in muscle conductance. many countries, is a medicines ethics committee expert member and Thus, the findings have implications associate of the Royal College of Medicine. Mike has worked as a nutritional consultant to a number of high profile sports organisations for enhancing oxygen delivery during Summary and this review forms an extension of one of two posters he exercise and improving functional Omega-3 PUFAs decrease presented at last year’s ISENC conference in Newcastle. capacity. inflammatory eicosanoids, cytokines, Peoples et al examined the reactive oxygen species and have RefeRenceS 16. Phang M et al (2012). Nutr Metabolism effects of fish-oil supplementation an immune-modulatory effect. Cardiovasc Dis. 22:109-114. 1. Mickleborough TD (2008). Exercise and 17. Zhoa G et al (2004). J Nutrition (8 × 1-g capsules/day of omega-3 They positively affect red blood Sport Sciences Reviews. 36:135–144. 134:2991-2997. PUFA-rich tuna oil or placebo for 8 cell deformability, muscle damage, 2. Lee TH et al (1985). The New England 18. Fleischauer FJ et al (1993). J Am Coll Journal of Medicine. 312:1217–1224. Cardiol. 21:982-989. weeks) on human heart function in inflammation, and metabolism 3. Ernst E et al (1991). European Journal of 19. Calabresi L et al (2004). Metab, Clin & Clinical Investigation. 21:77–82. Exp. 53:153-158. well-trained males. They found that during exercise. 4. Tartibian B et al (2009). Clinical Journal of 20. Prasad K (2009). J Cardiovasc Sport Medicine. 19:115–119. Pharmacol. 54:369-377. during exercise (55% of VO2max They also alter membrane 5. Andrade PM et al (2007). Prostaglandins, 21. Peoples GE et al (2008). J Cardiovasc Leukotrienes and Essential Fatty Acids. Pharmacol. 52:540–547. until voluntary exhaustion), they composition of immune cells, 77:139–145 22. Buckley et al (2009). J Sci Med Sport exhibited significantly lower heart influencing phagocytosis, T-cell 6. Andersson A et al (2000). Am J Physiol 12:503–507. Endocrinol Metab. 279:E744-751. 23. O’Keefe JH et al (2006). Am J Cardiol. rates, rate pressure product, and signalling and antigen presenting 7. Cartwright I et al (1985). Atherosclerosis. 97:1127–1130. 55:267-281. 24. Moyers B et al (2011). Am J Cardiol. whole-body O2-consumption than capabilities. They facilitate transport 8. Bruckner G et al (1987). Atherosclerosis. 107:1149–1154. 66:237-245. 25. Ninio DM et al (2008). Br J Nutr. with placebo (21). Ninio et al showed of red blood cells through capillary 9. Delarue J et al (2003). The British Journal 100:1097–1103. of Nutrition. 90:777–786. 26. Wakeman MP. British journal of sports that intake of 0.36 g/day of EPA beds, which enhances oxygen 10. Clavel S et al (2002). European Journal medicine. In Press. and 1.56 g/day of DHA increased delivery to skeletal muscle, with of Applied Physiology. 87:193–201. 27. Mozaffarian D et al (2005). Circulation. 11. Huffman D.M et al (2004). European 112:1945-1952. parasympathetic measures of heart subsequent improvement in exercise Journal of Applied Physiology. 92:584–591. 28. Simopoulos AP (2007). Current Sports 12. Malaguti M et al (2008). Int J Sports Nut Medicine Reports. 6:230–236. rate variability and lowered the heart- performance. Exercise Metab. 18:301-312. 29. Walser B & Stebbins CL (2008). Eur J 13. Fontani G et al (2005). European Journal Appl Physiol. 104:455-461. rate response to exercise in patients Supplementation improves of Clinical Investigation. 35:691–699. 30. Walser et al (2006). Eur J Appl Physiol. 14. Guzman J.F et al (2011). Journal of 97:347-354. with risk factors for coronary artery cardiovascular efficiency through Sports Science and Medicine. 10:301–305. 31. Stebbins CL et al (2010). Int J Sp Nut 15. Lee TH et al (1985). New Eng J Med. Exerc Metab. 20(6). disease (25). That study provides enhanced stroke volume and cardiac 312:1217-1224. further evidence supporting the use output responses. This may be due

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fish oils.indd 32 20/06/2014 09:44 NEW

Key Benefi ts - Supporting • Heart Function • Brain Health • Eye Health • Fat Metabolism

Tom Oliver.indd 1 23/06/2014 10:00 feature PHOSPHOLIPIDS A focus on: Phospholipids TheSe UbiqUiToUS moLecULeS Are eNormoUSLY compLex ANd Are ceNTrAL To ceLLULAr FUNcTioN. Alex Kirchin expLAiNS Their exTreme reLevANce To membrANe heALTh (iNcLUdiNG miTochoNdriAL FUNcTioN) ANd AThLeTic perFormANce. hospholipids make up polyunsaturated fatty acids Barriers to respiratory chain are also features about 60% of the brain’s (pUFAs) within the phospholipid performance of the ageing process. dry weight and play molecules, making up the bi- What we do know is that interestingly, it has been pkey roles in many brain layer. Since neurotransmitters mitochondria are involved in a noted that the fact that both signal transduction mechanisms are situated within the bi-layer, wide range of cellular processes omega-6 and 3 pUFAs cannot (1). The health of the lipid this has important significance of crucial importance for cell be synthesised by mammals, bi-layer keeps cell membranes in membrane fluidity and hence survival and that mitochondrial suggests that the composition of flexible and dynamic; this may synaptic function. intriguingly, membrane phospholipids are membrane phospholipids may influence not only the integrity new research reveals that essential for the mitochondrial be strongly influenced by the of the nervous system, but also that chronic stress affects architecture. The integrity of the ratio and abundance of pUFAs metabolic functioning. primarily the lipid profile of the inner mitochondrial membrane is in the diet. Several studies have brain, inducing an increase crucial for mitochondrial function demonstrated that increasing the Diet and Neuronal in lipid hydroperoxides (3), and depends on the supply of essential fatty acid content of the Plasticity demonstrating a significant proteins and phospholipids. diet increases the metabolic rate What has become clear is decrease in phosphatidylinositol hence, supporting membrane (5). There is further suggestion that that diet plays a key role in (pi) and cardiolipin (cL). health through a regular increasing the level of pUFAs in cell metabolism and neuronal cardiolipin is an important healthy intake of phospholipids the diet changes the composition plasticity (2). oxidative stress component of the inner is important if we want to of mitochondrial membrane promotes damage to the mitochondrial membrane, harness effective ATp synthesis, phospholipids and consequently phospholipids present in where it constitutes about 20% mitochondrial function, structure, may alter mitochondrial capacity the plasma membrane, with of the total lipid composition. and biogenesis and crucially help and function. deleterious effects on the oxidation of cardiolipin and limit the risk of mitochondrial omega-3 fatty acid dhA; this in a significant increase of disorders. To ensure we have Conclusion turn disrupts neuronal signalling. phosphatidylcholine (pc) and healthy mitochondrial membranes, it is apparent that phospholipids are dietary dhA appears crucial for phosphatidylethanolamine (pe) we need to provide an abundance integral substances that underpin supporting plasma membrane were observed in the brain of pc and pe: 40 and 30% of the architecture and metabolic function, inter-neuronal signalling, after unpredictable chronic total mitochondrial phospholipids, systems for health and well-being and cognitive function. For stress conditions. Whilst respectively. phosphatidic acid and are directly influenced by performance excellence, cognitive certain adaptogenic botanicals (pA) and phosphatidylserine dietary modifications, particularly capability is a key element in may provide one avenue for (pS) comprise 5% of the total the omega-3 and 6 fatty acids, ensuring a finely tuned mind/ attenuating the effects of stress mitochondrial phospholipids. which are incorporated within body connection. on performance, it is worth Unlike the plasma membrane, the phospholipid structure. Given Taking steps to limit oxidative considering that some research mitochondrial membranes their influence on mitochondrial stress can help to preserve suggests that the phospholipid contain high levels of cardiolipin membranes and ATp synthesis, it phospholipid integrity and serve phosphatidylserine (pS) is (15% of total phospholipids) and seems a logical step to ensure a to optimise cognitive function. an effective supplement for low levels of sphingolipids and diet rich in phospholipids as part of combating exercise-induced cholesterol (6). Albeit low levels, a vibrant nutrient-dense approach Sane in the membrane? stress and preventing the given the presence of cholesterol to support healthy cognitive one hypothesis relating to cell physiological deterioration that in mitochondrial membranes, this function, performance and beyond. membrane dynamics proposes can accompany too much may be worthy of consideration in • References available on request. that due to mutations around exercise. pS intake promotes those taking cholesterol regulating 100,000 years ago, related to the a desired hormonal status for medications. About the phospholipase-A2 cycle, we have athletes by blunting increases in Another important aspect related author the potential for bipolar disorder, cortisol levels (4). to phospholipid composition are Alex Kirchin MSc Dip schizophrenia, psychopathy, and in a normal diet, the daily changes that occur due to the ION has a Master’s Degree in Nutritional Medicine also creativity. This fascinating intake of pc is approximately ageing process. Studies reveal from Surrey University and studied hypothesis was described in 2-8 grams: foods with a high that ageing is inversely related Herbal Medicine at the University of david horrobin’s book, The pc content are egg yolk, pig to the content of unsaturated Westminster.As ex-chef, nutritionist, madness of Adam and eve. or chicken liver, soybeans and phospholipids. Loss of membrane author and lecturer, Alex regularly contributes to health and wellness it has also been shown that beef (5). This may make it more fluidity resulting from lipid publications and is a keen club neurotransmission may be challenging for vegetarians and peroxidation, as well as decrease cyclist and fitness enthusiast. Alex compromised where there are vegans to optimise intake of these in mitochondrial cardiolipin is Technical Director for Solgar deficiencies of the long chain compounds. content and altered activity of the Vitamin and Herb UK.

34 FSN JULY/AUGUST 2014 www.fsnmag.com

focus on.indd 34 20/06/2014 09:44 Pg35 - Phil Richard FPC.indd 1 23/06/2014 14:38 new

Amateur James White Drinks footballer’s launches BEET IT Bar British juice company James bar) and most importantly, it summer sweat White Drinks has developed tastes delicious. effect (but warning as a unique BEET IT Sport Research at over 100 legitimate) to blood doping! Pro-Elite bar, a winning universities worldwide is Lawrence Mallinson, world cup stars combination of high nitrate underway using BEET IT Managing Director, James beetroot with oats. Sport shots to investigate the White Drinks commented: prepare for The BEET IT Sport bar has benefits of natural dietary “We developed the bar to been developed specifically to nitrate supplementation. Their provide an easier to consume Brazil deliver the same natural dietary published work so far shows alternative to our already Amateur footballers hoping to match the nitrate dose (0.4g) as a BEET It that the nitrate interacts with popular BEET IT Shots, which professional preparation of their World Sport shot, which is already the enzymes in saliva to boost are very intense. The BEET IT Cup idols should turn to magnesium for fastest growing sport nutrition Nitric Oxide levels in the Sport bar is really delicious, recovery, health pioneers say. product with the sporting elite. blood. This natural vasodilator tasting more of raspberry England players wore extra layers at The BEET IT Sport Pro-Elite increases blood flow and than beetroot, and provides a their pre-world cup training camp in a bar also provides an excellent oxygen supply to muscles with delicious way to enjoy a good bid to replicate the sweltering Amazonian source of slow natural energy a beneficial impact on strength useful hit of natural nitrate.” climate of Manaus – the location for the release and protein (4.9% per and endurance – a similar • www.beet-it.com. team’s Group D opener against Italy. But experts say the extra sweat our bodies produce in hot, humid conditions Arla Foods Ingredients targets lifestyle could mean we miss out on many of the nutrition opportunity with Lacprodan® DI-7017 minerals that are vital to keeping us on top Arla Foods Ingredients has launched its billion between 2006 and 2011. of our game. advanced whey protein Lacprodan® DI-7017 Peter Schouw Andersen, Business It’s a message that is as important to into the lifestyle nutrition market for the first time. Development Manager for Health & Sunday league footballers this summer Lacprodan® DI-7017 is a 100% whey protein Performance at Arla Foods ingredients, said, as it is for the global superstars taking concentrate, rich in the essential and branched “Whey protein has long been popular with their bow in Brazil for the world’s biggest chain amino acids that are scientifically proven body-builders and elite athletes for its superb footballing event, as the demands to optimise the body’s muscle-building and muscle-building and satiety benefits. In recent amateur players place on their bodies can satiety response mechanisms. The ingredient years, however, it has emerged from this also be very high. offers quicker digestion time than casein, and is niche to go mainstream. Increasing numbers Growing research links increasing suitable for use in a range of great-tasting food of ‘ordinary’ health-conscious consumers are magnesium deficiency with a number and beverage applications, including long-life now demanding food and beverage products of conditions plaguing modern athletes. UHT drinks. that help them stay fit, toned and looking Magnesium deficiency results in reduced Initially launched in 2012 into the clinical and feeling good but that are convenient to performance, lactic acid build up, muscle nutrition market, Lacprodan® DI-7017 is now integrate into their everyday lives.” cramping and poor recovery. Not only is available to companies looking to tap into the Lacprodan® DI-7017 is ideal for use in magnesium lost through sweat, but also in surge in popularity of high-protein products a comprehensive range of functional foods the exacerbated metabolism of strenuous among mainstream consumers. According to and drinks, including milk and water-based exercise. Euromonitor, protein supplements represent beverages and soups. It contains 100% whey A clinical trial by Cardiff University the fastest growing category in consumer protein, is UHT-stable, offers neutral pH and (October 2011) showed how well health, with global sales rising by 59% to $5.4 tastes good. magnesium is absorbed through the skin, feeding every cell: Watkins & Josling (April 2010) tested whether transdermal Optimum Nutrition launch two new protein bars application of magnesium chloride could Optimum Nutrition is adding two new high Oats & Honey. Wholegrain oats and whey are alter serum magnesium levels and whole protein snacks to its world-leading range of fundamental nutrients for any athlete, making body calcium/magnesium ratios. After performance nutrition products, with the ON’s Oats & Whey Flapjack Bars an essential 12 weeks, subjects saw a rise in cellular launch of Complete Protein and Oats & Whey part of a healthy, balanced diet. magnesium levels, which represented Flapjack Bars. Jessica Long, Brand Manager EMEA at an estimated five times faster result than ON’s new 50g Complete Protein Bars are Optimum Nutrition, comments: “We comparable oral supplementation. packed with 20g of pure hydrolysed whey believe you shouldn’t have to compromise on Magnesium Oil Original spray and protein isolate. They are the superior take- the quality or convenience of your nutrition just Magnesium Flakes are now Informed- anywhere option for those looking for a quality because you are on the go. A great addition to Sport registered. The Informed-Sport nutrition hit on the go. our range, our two new protein-packed bars programme provides assurance that Oats & Whey Flapjack Bars deliver 23g are perfect for those busy individuals looking to products have been tested for substances of protein and 5g dietary fibre per 70g bar support their ambitious nutrition and training prohibited in sport. and are available in three delicious flavours goals.” • www.betteryou.uk.com. – Double Chocolate, Coconut Cherry and • www.optimumnutrition.com/uk.

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new rleases.indd 36 20/06/2014 09:45 Pg37 - Vitabiotics FPC.indd 1 23/06/2014 10:00 new

Kicking the sugar habit Do you want to have more foods your body really craves energy, glowing skin, feel lighter and that nourish it. It is about and better? Who doesn’t! We all taking control of your wellbeing know that we are what we eat and making informed nutrition and latest research has identified choices every day, rather than concentrations of antioxidant and seeds. sugar as diet culprit number living in a “diet trap”. Feeling phenolics, more complex • Don’t let excuses get in your one. Cutting down on the sweet lighter, better and stronger will micronutrients, natural fibre and way. If you are often short of stuff might sound bitter but it has empower you to make better food numerous other phytochemicals time and on the go, you will love undisputed benefits – on long choices day after day and you that may be protective against Purition – the 100% natural, raw, term health, overall wellbeing and won’t feel that you are missing chronic diseases. wholefood shakes brand. With looks too! out on anything. • Preparation is key. Arm less than 2g of naturally occurring Don’t be put off by restrictions Purition Recommendations: yourself with the right info and sugar per serving, Purition’s and limitations – a diet very • Start by eliminating artificial and stock up on the foods your body range of great tasting and easily low, or free from sugar is at the highly processed food ingredients naturally craves – a rainbow of digestible blends are designed to basis of healthy eating and could from your diet. vegetables, seeds such as make natural nutrition convenient be easier to stick to than you • Instead, stock up on whole quinoa which make healthy and accessible in a fast paced might think. It is about following foods, such as nuts and and filling meals, healthy fats world. natural appetite, enjoying the seeds, which contain high from avocado, coconut, nuts • www.purition.co.uk. Stay hydrated and maintain Sleepless after exercise? energy levels with a new James Haskell teaches us Kinetica launch how to unwind and stop When it comes to endurance and recovery strategies, sports nutrition Predominantly made from counting sheep! specialists Kinetica continue to set oats and a combination Sometimes after an intense with recovery. I use them for the pace. Kinetica introduces two of carbohydrates and workout, you may find yourself recovery all the time. The aim new products, to allow athletes nutrients to provide a sustained feeling the opposite of how is to reduce muscle soreness. to beat their personal best during release of energy and essential you expect yourself to feel. • A warm shower or a steam training and help maximise overall support to train harder and last Rather than tired, you may room can be really relaxing performance. longer. find yourself wide awake. The after a workout, especially if n ElEctro-c: These low calorie Delivering 36g of carbohydrates majority of us tend to head to you have stretched; just make effervescent tablets provide a super per 50g bar and 197 calories the gym straight from work sure you are hydrated before convenient and refreshing way to fuel your training, Energy+ due to convenience. However, you enter. to absorb key electrolytes during is available in two delicious this may have a negative effect • Contrast baths between training and competition, providing flavours: Caramel+Oats and on our sleep. James Haskell, hot and cold water can really optimum hydration. Cranberry+Oats, priced £1.49. founder of BodyFire shares his make you feel brilliant. I always Each Electro-C tablet includes Like all Kinetica sports nutrition top tips for unwinding after a do 30 seconds of each around 250mg of sodium, 75mg of supplements, each product is workout: 5 times. magnesium, 50mg of both batch tested within the World • Post training nutrition • Sounds a bit left-field, but potassium and calcium, and 80mg Anti-Doping Agency (WADA) is key; find somewhere some research has shown that of additional Vitamin C. framework by the HFL to ISO comfortable to have a quiet listening to some classical or n EnErgy +: Energy+ bars offer 17025 standards and are sit-down and eat some healthy easy listening music, can help an easy and tasty way to replenish registered with the Informed-Sport food. reduce the stress hormone vital energy stores before or testing programme. • Try having a bath with cortisol. during training and competing. • www.KineticaSports.com. magnesium flakes to help • www.jhbodyfire.co.uk.

Energise your workout with USN HYPERLEAN Two-In-One One of the leading sports nutrition brands, one step closer to reaching your goals, it USN’s ß-Alanine-free & creatine-free USN, wants to help you make the most out has been formulated to help increase your blend is ideal for those looking for a powerful of your workouts with the help of their brand energy levels and enhance your Nitric Oxide pre-workout without the supplementary new pre-workout supplement Hyperlean Two- generation. An increase in Nitric Oxide can creatine. It can improve nitric oxide in-One. lead to an increased recovery rate and a more generation, it is a great energy source and it This energising pre-workout & body explosive energy rate, helping you to get the can promote weight control and lean muscle sculpting agent is a fantastic addition to most out of your workout and take a step maintenance USN’s core range. Designed to help you get closer to the results that you want. • www.usn.co.uk.

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new rleases.indd 38 20/06/2014 09:45 Pg39 - UBM FPC.indd 1 23/06/2014 10:01 Pg40 - Bio-Synergy FPC.indd 1 23/06/2014 13:17