Advances IN ORTHOMOLECULAR RESEARCH VOLUME 4 ISSUE 8 Advances FitnessIN ORTHOMOLECULAR RESEARCH Keeping Up AnAdvances Active Life IN ORTHOMOLECULAR RESEARCH FREE RESEARCH-DRIVEN BOTANICAL INTEGRATIVE ORTHOMOLECULAR INNOVATIVE All You Need is One 22 g Whey Protein 4 g Fibre 2.5 Billion Probiotics Advanced Multivitamin Get a full dose of nutrition with all the benefits of improved detoxification and immunity in just one scoop Optimizing Physical Move to the Beet of 4 Performance: The 18 Nitric Oxide Science of Nutrient Nitric oxide is a ‘super Supplementation molecule’ that influences Certain supplements several factors related to can improve physical athletic activity including: performance. Learn more sleep, immunity, bone about the benefits of whey health and cardiovascular protein, amino acids, health. astaxanthin, D-ribose and colostrum. Weight Loss: The Curcumin: Cellular 10 Importance of 22 Protector and Balancing Blood Sugars Performance Booster Balancing the body’s blood Curcumin offers several sugar level is critical for a benefits for active people, healthy metabolism and for including inflammation weight loss. Green coffee reduction and antioxidant bean extract, resveratrol protection among others. and green tea extract are all helpful in achieving healthy blood sugar levels. Immunity for the Essential Magnesium 14 Athlete: Supplements 26 for Supporting an to Reduce Effects of Active Body Overtraining Magnesium plays many Intense exercise can roles in the body, including reduce performance and involvement in energy immunity. Adequate rest production, immunity, and several supplements bone health, heart rhythm, can help reduce the risk of muscle and nerve function. immunosuppression due to overtraining. Published in Canada by Advances in Orthomolecular Research Advanced Orthomolecular Research Inc. is distributed through integrative physicians, health care practitioners, and progressive health food retailers. Editor-in-Chief Jaime Thomas, BSc The content of this magazine is provided for informational purposes only, and is not intended as medical advice for Marketing Consultant individuals, which can only be provided by a healthcare Katie Lemmon professional. Contents and design © 2014 AOR. Any reproduction in whole or part and in print or electronic Research & Writing form without express permission is strictly forbidden. Dr. Colin O’Brien, ND Permission to reproduce selected material may be Dr. Paul Hrkal, ND granted by contacting the publisher. Dr. Cameron McIntyre, ND Jaime Thomas, BSc Justine Florence, BSc Graphic Design/Art Production Volume 4 Issue 8 Neil Bromley Alvin Cha email: [email protected] Digital versions of this magazine and back issues are available online at www.AOR.ca ADVANCED ORTHOMOLECULAR RESEARCH sedentary healthy adults is 0.8g per kg Optimizing Physical Performance: body weight per day.1 While this may be adequate for most of the population, The Science of Supplementation active people have higher demands on their muscular system and therefore There are many different supplements discuss the key evidence-based natural require higher amounts of protein. marketed as performance enhancers nutrients used to optimize performance The current scientific consensus is that in the world of sports nutrition. With and dispel common myths regarding endurance and strength athletes need athletes trying to find an edge, and sports supplementation. 1.4-2.0g of protein per kilogram of opportunistic companies selling the How Much Protein Do You Need body weight per day.1 So the average latest fad ingredients, it is very difficult Of all the nutrients and supplements 70kg male wanting to achieve 1.5g of to discern what natural substances used for sports performance protein intake per kg would need to are supported by sound scientific enhancement, it’s not difficult to argue consume 105g of protein a day. evidence and which ones are the that protein is most important. It The biggest concern most people flavor of the month. The reality is that provides essential amino acids that are have is whether large amounts of many of these “natural” products have the building blocks for muscle growth, protein may have a damaging effect on little or no evidence supporting their recovery and repair. In order to optimize their kidneys. Despite this prevailing effectiveness or safety. At worst, they protein use, the first question most idea, there is very little evidence to may be adulterated with dangerous people have is: how much do I need? support this concern. The only negative and banned substances. Despite the pit The goal is to consume enough protein evidence linking large amounts of falls in the world of sports nutrition, to offset normal muscle breakdown and dietary protein having a detrimental good evidence is emerging to show recycling as well as to stimulate growth effect on kidney function is from a that some nutrients can improve and repair. Currently, the recommended few animal studies and in patients physical performance. This article will dietary allowance (RDA) for protein in with kidney disease.2 A number of 4 Advances studies have shown that protein intake has no detrimental effect on kidney function and actually reduces the risk in hypertension, obesity and metabolic syndrome.1 Drinking enough water is a safe practice to help protect the kidneys from damage due to consuming higher levels of protein. Using Protein Supplements With numerous sources of proteins becoming available on the market, another key question is: what type of protein is best for athletes? A full spectrum of all essential amino acids is required for muscle health. Animal sources provide a complete source of amino acids, whereas vegetable sources generally lack one or more. This is the reason animal sources such as whey or egg are traditionally considered superior to vegan proteins for building muscle. The precise protein digestibility corrected amino acid score (PDCAAS) is considered the gold standard measure of protein completeness and how well protein is digested.3 Whey and egg protein consistently have the highest scores in most protein assessment measures, but certain vegan proteins such as soy, rice and pea also score well and are now being used by athletes for muscle growth and recovery. Current not recommended to eat a large meal valine) stimulate muscle growth and research supports whey as the gold before vigorous exercise because it can maintenance.8 They will be discussed in standard for muscle building and cause gastric upset, although a small greater detail later in the article. recovery.1,4 This not only applies to carbohydrate and protein rich meal or Milk Intolerance, Allergies and Whey athletes, but also to the aging population smoothie 60-90 minutes before exercise Protein which is susceptible to muscle loss. and within 60 minutes after is still a Conversely, some people can have Due to the presence of growth factors, prudent idea to optimize amino acid a food allergy or sensitivity to animal whey protein can prevent the loss of delivery.6 proteins such as egg, dairy (casein) and muscle mass and maintain strength in Whey protein has some distinct whey protein. This is not to be mistaken the elderly over and above the effect of benefits compared to vegan proteins. with lactose intolerance, which is an simple amino acids.5 Whey protein upregulates glutathione inability to digest lactose, a sugar found In terms of timing, a common production, a powerful cellular in dairy products. Dairy products, recommendation is to deliver amino antioxidant that prevents cancer including whey protein, are common acids to the muscle during and right formation, protects cells from food allergens; if a person is sensitive after activity, when the ability of muscle free radical damage and increases to either the carbohydrate (lactose) to uptake and use amino acids is the elimination of harmful chemicals.7 component, the protein component, highest. One widely accepted idea Vegan proteins do not increase or cannot digest dairy fats properly, is that, after exercise a 60-90 minute glutathione to the same degree as then it may promote inflammation and window exists where the body has an whey since they have lower levels digestive irritation, which can hinder increased ability to utilize carbohydrates of the amino acid cysteine, a key athletic performance and prevent and protein. Recent evidence calls this glutathione building block. Whey also nutrient absorption.9 However, some theory into question and now suggests has higher levels of Branched Chain people may tolerate different forms that overall nutrient intake throughout Amino Acids (BCAAs). These specific of whey protein over others and most the day may be a better focus.6 It is amino acids (leucine, isoleucine, and whey proteins are very low in the fat Advances 5 Whey proteins Wound healing Promote bone growth Improved Muscle strength cognitive function Protease inhibitors Mood Anticancer Anti-oxidative Cholesterol lowering Anti-hypertensive Immunoregulatory Anti-microbial Anti-inammatory Insulinotropic Glycomacropeptide-no phenylalanine- protein source for PKU patients component. Whey isolate has the non- have any substantial impact on growth twice daily for three weeks. At baseline protein components (lactose) partially hormone levels. However, recent and at the study’s end, the investigators or totally removed to “isolate” the whey studies have shown that resting growth analyzed the participants’ blood. protein, meaning it contains a higher hormone responses increase with oral Ingesting the supplement led to a 70% percentage of protein than concentrate ingestion of L-arginine (with a dose increase in serum growth hormone and less carbohydrate calories. Whey range of 5-9g of arginine). Within this levels compared to placebo, leading protein concentrate contains a very range there is a dose-dependent increase the researchers to conclude that an small amount of carbohydrates (lactose) and higher doses are not well tolerated. oral mixture of glutamine, glycine, and and fats in addition to protein. Whey Most studies using oral arginine have niacin can enhance growth hormone hydrolysate contains both concentrates shown that arginine alone increases secretion in healthy adults.9 and isolates.