|
| In continuing with a new tradition that began last week, here are some "oldies, but goodies" that ought are definitely worth reads:
A Carrot, and Egg, and a Bag of Ground Coffee
300 Pounds on Your Deadlift
Eating on the Road: Nutritional Travel Strategies
A little bit of something for everybody: rehab, heavy lifting, and nutrition. |
| Read more |
|
|
Invincible Immunity
by Eric Cressey
Of all the lousy things that can happen, this has to be one of the worst. Imagine...You've just completed the most successful bulking cycle of your life, adding twenty pounds of mass; you're on top of the world. Now, all you have to do is train properly and eat plentifully in order to solidify your gains. With your knowledge of diet and training, it should be a snap. Then everything hits the fan...
Your girlfriend is so proud of you for making such great gains and transforming your physique that she can't keep her hands off of you. The day before, she had shared a soda with a friend who had just come from the gym. That friend had taken a sip from the water fountain at the gym and accidentally touched her lips to the spout. Ten minutes earlier, that skanky "human sweat gland" guy who spends five hours on the elliptical cross trainer each day had just made out with that same water fountain. That morning, he had kissed his wife goodbye before leaving for his job at the DMV. That wife is the teacher of a kindergarten class. Incidentally, that class happened to be riddled with the flu, and some kid had blown chunks all over her nice new blouse the day before. Sure she cleaned it up, but she still wound up with the flu. Thanks to this incredibly unlikely downward spiral, you are now home sick from work, pitying yourself as you watch the same episode of Sportscenter eight times in a row. All the while, you're thinking about how you would much rather be deadlifting like a madman and showing off your gains at the gym!
Unfortunately, you cannot go back in time to prevent yourself from coming down with the flu. Although it may be beneficial to look back and figure out if there was anything you could have done to strengthen your immune system (avoiding overtraining, paying attention to post-workout nutrition, taking certain supplements, getting plenty of sleep, etc.), you need to focus on the task at hand: beating the flu! You see, bodybuilders, powerlifters, and other athletes have to take into account how sickness affects performance and physical appearance, whereas normal folks just worry about "getting rid of their sniffles."
Before we get to the specifics, though, I should mention that the term "flu" that we so often use is short for influenza. Influenza (also known as Grippe or Grip) is really only one of several common kinds of viral respiratory infections. Also including on this list are the common cold (upper respiratory infection or acute coryza), pharyngitis, laryngitis, tracheobronchitis, and viral pneumonia (1). Regardless of the clear differences in the nuts and bolts of each infection, they are generally all lumped together and called the flu by the general public. While this oversimplification is erroneous, the human immune system must be strong to prevent and in many cases overcome any type of infection. And, if you're anything like me, you detest the idea of getting loaded up on medications, sugary cough syrups, and lozenges just because your nose is running faster than a sprinter with a rocket up his butt. All that being said, let's get to work on finding a universal approach to maintaining your gains and getting back to optimal health as soon as possible.
Diet
Proper diet seems like a no-brainer, right? One would think so, but I'm constantly amazed at how people vehemently adhere to this primitive urge that tells them to stuff themselves full of crap foods just because they feel like crap! These crap foods are usually "comfort" foods: Mom's cookies, white toast with cinnamon, sugar, and butter, hot chocolate, a whole gallon of ice cream?. These foods may have made you feel better as a kid when they were used to take your mind off the "boo-boo" on your knee, but they'll only make thing worse when you are a sick adult. They might make you feel all warm and toasty on the inside, but they'll quickly make you soft and fluffy on the outside if you overindulge.
So what should you eat and what should you avoid? For starters, remember that total calories are of foremost importance. Don't fall into the trap of dropping calories too low out of fear of gaining fat while "on the shelf." Instead, it's important to assume the mindset of maintaining the status quo physique-wise while bringing the immune system up to par. If you gain a little fat, don't sweat it. Remember, it's a lot easier to shed a little fat than it is to regain a few pounds of lost muscle. In reaching your daily caloric goal, as usual, spread your intake out over six smaller meals. Maintenance caloric intake is highly variable, so rather than multiplying your body weight by a certain number to find your target, base your intake on slightly below (100-150 calories) what you would take in on a normal rest day. This decrease should account for the extra time spent on the couch or in bed.
Specific macronutrient recommendations are also of little value in this instance due to individual variations in terms of carb tolerance. As such, adhere to your typical macronutrient ratios with the only exception being a slight reduction in carb intake to compensate for the diminutive calorie reduction and reduced training effect. Furthermore, make sure that you keep protein high (1-1.5g/lb lean body mass) in order to remain in positive nitrogen balance and stop muscle protein catabolism in its tracks. From all our cutting cycles, we're all well aware that protein needs increase during times of stress, and sickness is certainly one of those times. In a study of critically ill children in hypermetabolic and catabolic states, researchers found that a higher protein intake was associated with positive nitrogen balance, whereas a low intake (with total calories held constant) led to a continued state of negative nitrogen balance and muscle protein catabolism (2). A big steak probably won't sound too appealing when you're sick, though, so low carb protein powders (such as Xtreme Ultra Peptide), cottage cheese, omelets, and other "easy to get down" protein sources might turn out to be your best friends.
Next, only consume low-glycemic carbs. When you're sick, your body isn't primed for sucking up simple sugars like it is when you've just completed a training session. So, the typical bodybuilding "no-no" foods should be even more off-limits than usual. Your best bet is to focus carb intake early in the day when muscle cells are most receptive to storing glycogen.
Keep fats (especially healthy fats) up as well - possibly at the expense of carbohydrates. In the aforementioned study of critically ill children, fat was used preferentially for oxidation. Meanwhile, a high carbohydrate intake was associated with lipogenesis (fat formation) and decreased fat oxidation (2). Thirty percent of total calories is a good figure in order to support endogenous testosterone and overall energy levels (as fat is the primary source of energy at rest). Your body will be forming plenty of new immune cells as you fight off sickness, and fatty acids constitute an important component of each new cell membrane. Therefore, in order to give the body the best raw materials available, make sure that you're getting plenty of omega-3 fatty acids.
However, don't fall into the trap of overdoing the omega-3s or fat in general; very high fat diets are associated with impaired lymphocyte (one of the five kinds of leukocytes, or white blood cells) function (3). Furthermore, while fish oil has proven effective in enhancing immune function in certain clinical situations (e.g. rheumatoid arthritis, ulcerative colitis) and in animals, studies of healthy humans are yet to yield consistently favorable results to substantiate the claim that omega-3s enhance immunity (4). As such, there does not appear to be any greater benefit (at least not yet) to increasing omega-3 PUFA intake during times of sickness. Simply stick to your normal intake levels, relying on healthy sources such as fish oil and flaxseed oil for your supplemental fat intake.
The last dietary concern that warrants mention is water intake. You might think that because you aren't training, you don't need to worry much about pushing the H2O- big mistake. The body loses a significant amount of fluids each day independent of training. We're constantly losing water as we dissipate heat through our skin and in our breathing without even knowing it. Factor in increased mucus production, the sweating that may be associated with a fever, the fact that your body is constantly constructing new cells (especially during sickness), not to mention your higher protein intake, and you can begin to realize the importance of really emphasizing water intake. Shoot for at least one gallon (preferably more) of water daily.
All these considerations in mind, I highly recommend you pick up a copy of Precision Nutrition from Dr. John Berardi. His information is fantastic, highly effective, and presented in a user-friendly format.
Supplementation
First and foremost, be sure to get a flu shot each fall. The optimal time to do so is mid-September through November, as it takes at least a week for the shot to really kick into protective-mode. If you need proof that the influenza vaccine is worth the fee (if you even have to pay for it), look no further than a study conducted on a Brazilian airline company's employees. As I'm sure you can imagine, flight attendants and those in related roles are a population segment that is extremely susceptible to the flu due to their interactions with so many customers (often in confined spaces). Prior to flu season, each of 813 employees received either an influenza vaccination or a placebo. Seven months later, the employees who had received the vaccines showed 39.5% fewer episodes of flu-like illness than the placebo. Additionally, the vaccine group was absent from work due to sickness 26% less often than the placebo group (5). From a weight-training standpoint, that 26% corresponds to a lot of missed training sessions. In addition to the flu shot and your regular multivitamin, you should definitely include the following:
Vitamin C
Vitamin C (ascorbic acid) is the first immune-booster that comes to mind. A vital component of every cell in the human body, ascorbic acid is perhaps most notably found in high concentrations in leukocytes (white blood cells). The leukocytes are constantly being produced in the bone marrow as safeguards against bad stuff like cottage cheese gone sour, reruns of those obnoxious Subway commercials with Jared, curling in the squat rack, and, oh yeah, infections. During infection, in order to prevent oxidative damage, the vitamin C within the leukocytes is used up faster than a post-training shaker bottle full of Relentless (4)! Thus, it should come as no surprise that reduced leukocyte vitamin C levels are associated with less than optimal immune function. (6) In the worst vitamin C deficit scenario, scurvy, the immune response is entirely inadequate (and sometimes nonexistent) in each of the many components of the immune system. In fact, overall vitamin C status is often measured via an assessment of levels in the leukocytes (4).
In terms of preventative supplementation, a true consensus has not yet been met regarding the efficacy of vitamin C in reducing the occurrence of common colds. Several respected studies have found that Vitamin C supplementation is of little value in preventing the common cold (7), whereas others have reported decreased incidences of reported common cold infection among individuals who received large doses of a vitamin C supplement (8,9). However, other studies have verified the assertions that supplementation with vitamin C improves several aspects of the human immune response, effecting positive changes in proliferation and/or function of in three of the five types of leukocytes: lymphocytes, neutrophils, and monocytes (10-16).
Adequate vitamin C status is often defined as "a circulating pool of 1500mg" (7). Due to the fact that water-soluble vitamins like vitamin C are not stored by the body as well as fat-soluble vitamins, ascorbic acid must be continuously replenished through diet and supplementation. Doses of up to 10g per day have been used in numerous studies without serious toxicity symptoms. The side effects of such high consumption may include diarrhea and, in serious cases, kidney stones or urate crystals (due to increased uric acid release in the urine). Antonio and Stout state that these risks have "been greatly overstated" (7). Based on the available literature, I recommend 2-2.5g of supplemental vitamin C daily during normal training conditions and 4-5g daily during flu-like symptoms and times increased of training stress. Also, be sure to spread your intake throughout the day in 500mg doses. Dosages of 500mg are proven to increase cellular ascorbic acid absorption by up to 40%, whereas dosages greater do not increase this absorption (17).
Vitamin E
Perhaps as important as vitamin C is Vitamin E, which works synergistically with selenium in tissues to reduce lipid membrane damage by reactive oxygen species (ROS) during infections (4). Vitamin E has proven effective in improving various parameters of the immune function, including enhanced lymphocyte production, improved antibody response to vaccine, reduced pulmonary viral titers (a measure of virus prevalence in respiratory infections), and "preventing an influenza-mediated decrease in food intake and weight loss" (18-20). No decrease in food intake? Maybe that steak won't sound so bad after all!
All that being said, even the slightest deficiency in vitamin E can easily compromise one's immune response. And, the current RDA of 30 IU is barely adequate in preventing deficiency in sedentary, normally healthy individuals, let alone in athletes, the elderly, and the sick and diseased. Granted, one may derive a considerable amount of vitamin E from diet alone, but in order to receive sufficient vitamin E to attain an enhanced immune benefit, one must supplement in excess of the RDA (especially on low-fat diets). Vitamin E is recognized as one of the least toxic vitamins, although one may experience some minor symptoms (nausea, diarrhea, muscle weakness) with very high dosages (7,21). As such, 800-1200 IU throughout the year (regardless of whether you're sick or healthy) is an optimal approach.
Glutamine
Glutamine is well known as the most abundant amino acid in the human body (including both the plasma and tissue pool). In fact, the intramuscular free amino acid pool is more than 60% glutamine, and the glutamine in skeletal muscle accounts for about 90% of the body's total glutamine pool. Although over 40% of the body's glutamine is devoted to fueling the GI tract, this amino acid also plays a role in the functioning of many other parts of the body, including the liver, brain, muscles (duh!), hair follicles, kidneys, and - you guessed it - the immune system (7,22-24). Adequate levels of glutamine are necessary to ensure optimal proliferation and function of lymphocytes, macrophages, and neutrophils (25,26).
Traditionally, because the body can synthesize glutamine endogenously (mostly in the muscle tissue), it has been classified as a nonessential amino acid. However, this classification is made under the assumption that the body is not enduring a stressful physiologic trauma such as sickness (23). Many researchers have now begun to classify glutamine as a conditionally essential amino acid during times of sickness, infection, and malnutrition. Because glutamine is a crucial substrate for a variety of metabolic processes, it is only logical that the body requires increased amounts of the amino acid during infection in order to "bolster" the immune system while maintaining normal physiological functioning (24,26).
Unfortunately, as you can see in many cancer patients, the body's response to infection, injury, and stress is protein catabolism. Initially, plasma glutamine levels are depleted. Next, in order to sustain its metabolic processes and replenish plasma glutamine levels, the body takes glutamine from skeletal muscle. Normally, this isn't a problem, as skeletal muscle glutamine synthesis matches glutamine release. However, during times of stress, there is a problem: numerous organs, including the liver and bowel, show marked increases in glutamine uptake during infection. These increases, in combination with the needs of the immune system, GI tract, and the regular metabolic processes, cause glutamine release from skeletal muscle to exceed glutamine synthesis. In fact, skeletal muscle glutamine release may double during infection (23,27). In summary, during infection:
1. Glutamine use increases
2. Glutamine supply decreases
3. A concentration gradient across the muscle cell membrane cannot be reached (23)
4. Your beloved quad sweep becomes fuel for your GI tract and, essentially, your body's lunch.
Think about it for a second: when you're sick, is your body going to care more about ensuring appropriate internal organ functioning or maintaining sleeve-splitting biceps? Luckily, numerous studies have proven that exogenous glutamine can help to: maintain positive nitrogen balance (and glutamine levels in skeletal muscle), increase plasma glutamine levels, prevent decreases in ribosomal concentrations, improve muscle protein synthesis rates, and enhance immune function (through such mechanisms as encouraged lymphocyte proliferation) (7, 28-32). Also, let's not forget that glutamine?s "immunoenhancing" effects make it an effective year-round, recovery-promoting supplement (albeit in smaller doses) for hard training athletes who are more susceptible to infection, especially during and shortly after periods of intensive training (7,33,34). Glutamine supplementation is also associated with increased plasma GH concentration, which may also assist in immunity (7,35). During illness, shoot for 0.35-0.4g glutamine per kg body weight, and spread your intake out throughout the day in 3-5g doses. Based on the published clinical studies and for absorbability reasons, I recommend glutamine peptides. L-glutamine (free form), however, tastes better, generally costs less, and will also yield favorable results. Personally, I'll stick with peptides, but it's your call; just make sure to get it in you in some form!
Zinc
Although most people primarily associate zinc with growth and development, this trace mineral also plays a crucial role in proper immune function. A deficiency of zinc relates to diminished immune response, including low T- and B-cell (the two broad categories of lymphocytes) counts in bone marrow due to decreased proliferation, and reduced antibody production (just to name a few). In some mice, only thirty days of inadequate zinc intake caused an 80% reduction in immune capacity. As such, it should come as no surprise that zinc deficiencies are prevalent in numerous immune system-stressing chronic illnesses, including HIV, renal disease, and alcoholism (4,36).
While the complications of zinc deficiency are well established, studies on the benefits of zinc supplementation in enhancing immune function have yielded mixed, but mostly favorable results. Numerous studies have found that zinc supplementation initiated upon the onset of a cold or upper respiratory tract infection decreases the sickness' duration and severity (7,37-39). In a study of twenty burn victims, fewer pulmonary infection rates and shorter hospital stays were observed in patients who received a trace mineral supplement that included zinc (40). Meanwhile, zinc supplementation in long distance runners prevented the typical increase in reactive oxidative species normally seen with endurance activity (41).
In terms of preventative supplementation, researchers found that of 609 school children that were given either a zinc supplement or a placebo, those who supplemented with zinc had 45% fewer acute lower respiratory infections over the 120-day study (42). If you take nothing else from all these studies, at least walk away from this article cognizant of how important sufficient intake is, especially for athletes (who are more likely to be deficient than the general population). While high-dose supplementation can actually lead to immunosuppression, moderate supplementation throughout the year with slightly increased dosages beginning at the onset of flu- or cold-like symptoms is an effective and safe supplementation approach (7). During sickness, take at least 25mg zinc (but not more than 100mg) per day. An optimal approach would be to get this supplemental intake in the form of a ZMA supplement, as it will enable you to meet your zinc needs while increasing anabolic hormone levels, improving recovery, and promoting deep, restful sleep.
Miscellaneous: the other stuff
Here are a few other supplements that are often thrown into the immunity discussion, but will probably not be worthwhile additions to your immune effort:
Vitamin A (preformed vitamin A is known as beta-carotene): Although vitamin A is of unquestionable importance to proper immune functioning, there is no definitive evidence to suggest that supplemental vitamin A offers additional benefits over normal dietary intake, especially in those with already adequate status. Excessive vitamin A intakes have been associated with suppression of T- and B-cell function, thus causing a greater susceptibility to infection. Toxicity can also become an issue with higher intakes. Vitamin A deficiency is very uncommon in wealthier nations. As such, if you feel that you need to get more beta-carotene than you diet alone provides, make sure to select a multivitamin with at least 5000 micrograms (4,7).
Echinacea: Although a few studies have emerged that show slightly (and relatively insignificantly) shorter respiratory tract infection durations in patients treated with echinacea, most have demonstrated that the herbal product has little or no effect on preventing and treating sickness. This uncertainty is complicated by the fact that there are nine species of the plant, different parts (leaves, stem, roots, flowers) of the plant can be used, and different forms are available (e.g. powder, liquid extract, capsule). Essentially, even if echinacea was definitively proven effective, an argument would still exist over which species, form, and delivery produces the best results. At this point, there is not enough evidence to recommend echinacea as a worthy supplement (7,43-45).
Arginine: This nonessential amino acid has shown promise in improving immune response and wound healing via improved lymphocyte production in individuals with compromised health status. Other studies, however, have shown that arginine supplementation is of no benefit in attempting to enhance the immune response, especially in healthy individuals (7). Given that some clinical trials use upwards of 20g L-arginine per day (mostly without appreciable immunity-related results), forty capsules per day seems like far too risky an investment even if you enjoy being a human guinea pig. Then again, even if you do decide to give arginine a try, be careful; excessive intakes can actually blunt the immune response (46).
Lifestyle/Training
An adequate amount of sleep during sickness is of the utmost importance. The old "8-hours at night" recommendation still holds true...as a minimum. You should also be shooting for a nap or two during the day. It seems like a no-brainer to say that you shouldn't be training when you're sick, but I'm constantly amazed at how many people still go the gym in spite of their wheezing, sore throats, and aches. Before you stumble off the couch and over to your local gym, ask yourself if your body could really recover from a heavy training session if it hasn't even recovered from the flu. The answer should be a resounding "NO!" If it isn't, maybe it will help to think about how your decision to go train will impact others; you'll probably make half the people in the gym sick just like the "human sweat gland" did to you. Stay home, if not for your own sake, then for the sake of everyone else who enjoys his or her health and visits to the gym. Get over the flu and then get back to the gym!
Conclusion
There you have it: a comprehensive approach to getting back to the gym as soon as possible. To recap:
1. No comfort foods
2. Maintenance calories (factoring in reduced activity level)
3. Normal protein intake
4. Slightly reduced carb intake, consisting of low GI carbs only
5. Normal healthy fat intake
6. Regular Multivitamin
7. 4-5g vitamin C in 500mg doses throughout the day
8. 800-1200 IU vitamin E in 400 IU doses throughout the day
9. 0.35-0.4g glutamine peptides/kg body weight in 3-5g doses throughout the day
10. ZMA supplement (or zinc equivalent providing 25-100mg/day)
11. No training until symptoms are gone
12. R&R
It might not sound as appetizing or heart-warming as a bowl of chicken soup, but it beats Nyquil...
References
1. The Merck Manual of Diagnosis and Therapy. http://www.merck.com/pubs/mmanual/section13/chapter162/162b.htm; 1995 accessed Sept 2002.
2. Coss-Bu JA et al. Energy metabolism, nitrogen balance, and substrate utilization in critically ill children. Am J Clin Nutr 2001 Nov;74(5):664-9.
3. Calder PC et al. Fatty acids and lymphocyte functions. Br J Nutr 2002 Jan;87 Suppl 1:S31-48.
4. Field C. et al. Nutrients and their role in host resistance to infection. J Leukoc Biol 2002 Jan;71(1):16-32.
5. Mixeu MA et al. Impact of influenza vaccination on civilian aircrew illness and absenteeism. Aviat Space Environ Med 2002 Sep;73(9):876-80
6. Schwager, J. et al. Modulation of interleukin production by ascorbic acid. Vet Immunol Immunopathol. 1998 Jun 30;64(1):45-57.
7. Antonio, J., & Stout, J. Sports Supplements. Lippincott Williams & Wilkins, 2001.
8. Hemila, H. Vitamin C and common cold incidence: a review of studies with subjects under heavy physical stress. Int J Sports Med 1996 Jul;17(5):379-83.
9. Hemila, H. Vitamin C and acute respiratory infections. Int J Tuberc Lung Dis 1999 Sep;3(9):756-61.
10. Kennes, B. et al. Effect of vitamin C supplements on cell-mediated immunity in old people. Gerontology 1983;29(5):305-10.
11. Penn, ND. et al. The effect of dietary supplementation with vitamins A, C and E on cell-mediated immune function in elderly long-stay patients: a randomized controlled trial. Age Ageing 1991 May;20(3):169-74.
12. Shilotri PG, & Bhat KS. Effect of mega doses of vitamin C on bactericidal ativity [sic] of leukocytes. Am J Clin Nutr 1977 Jul;30(7):1077-81
13. de la Fuente, M. et al. Immune function in aged women is improved by ingestion of vitamins C and E. Can J Physiol Pharmacol 1998 Apr;76(4):373-80.
14. Patrone, F. et al. Effects of ascorbic acid on neutrophil function. Studies on normal and chronic granulomatous disease neutrophils. Acta Vitaminol Enzymol 1982;4(1-2):163-8.
15. Prinz, W. The effect of ascorbic acid supplementation on some parameters of the human immunological defense system. Int J Vit Nutr Res 1977; 47:248-57.
16. Woollard, KJ. et al. Effects of oral vitamin C on monocyte: endothelial cell adhesion in healthy subjects. Biochem Biophys Res Commun 2002 Jun 28;294(5):1161-8.
17. Voldani, A. et al. New evidence for antioxidant properties of vitamin C. Cancer Detect Prev. 2000;24(6):508-23.
18. Meydani, SN et al. Vitamin E supplementation enhances cell-mediated immunity in healthy elderly subjects. Am J Clin Nutr. 1990 Sep;52(3):557-63.
19. Meydani, SN et al. Vitamin E supplementation and in vivo immune response in healthy elderly subjects. A randomized controlled trial. JAMA. 1997 May 7; 277(17):1380-6.
20. Han, SN et al. Effect of long-term dietary antioxidant supplementation on influenza virus infection. J Gerontol A Biol Sci Med Sci 2000 Oct;55(10):B496-503.
21. Beharka A. et al. Vitamin E status and immune function. Methods Enzymol 1997;282:247-63
22. Yeh, SL et al. Effects of glutamine-supplemented total parenteral nutrition on cytokine production and T cell population in septic rats. JPEN J Parenter Enteral Nutr. 2001 Sep-Oct;25(5):269-74.
23. van Acker, BA et al. Glutamine: the pivot of our nitrogen economy? JPEN J Parenter Enteral Nutr. 1999 Sep-Oct;23(5 Suppl):S45-8. Review.
24. Newsholme, P. Why is L-glutamine metabolism important to cells of the immune system in health, postinjury, surgery or infection? J Nutr. 2001 Sep;131(9 Suppl):2515S-22S; discussion 2523S-4S. Review.
25. Saito, H. et al. Glutamine as an immunoenhancing nutrient. JPEN J Parenter Enteral Nutr. 1999 Sep-Oct;23(5 Suppl):S59-61. Review.
26. Ziegler, TR. Glutamine supplementation in cancer patients receiving bone marrow transplantation and high dose chemotherapy.
J Nutr. 2001 Sep;131(9 Suppl):2578S-84S; discussion 2590S. Review.
27. Karinch AM. et al. Glutamine metabolism in sepsis and infection. J Nutr 2001 Sep;131(9 Suppl):2535S-8S; discussion 2550S-1S.
28. Wilmore, DW. The effect of glutamine supplementation in patients following elective surgery and accidental injury. J Nutr. 2001 Sep;131(9 Suppl):2543S-9S; discussion 2550S-1S. Review.
29. Boelens PG. et al. Glutamine alimentation in catabolic state. J Nutr. 2001 Sep;131(9 Suppl):2569S-77S; discussion 2590S. Review.
30. Yoshida, S. et al. Effects of glutamine supplements and radiochemotherapy on systemic immune and gut barrier function in patients with advanced esophageal cancer. Ann Surg. 1998 Apr;227(4):485-91.
31. Valencia, E. et al. Impact of oral L-glutamine on glutathione, glutamine, and glutamate blood levels in volunteers. Nutrition. 2002 May;18(5):367-70.
32. Yoshida, S. et al. Glutamine supplementation in cancer patients. Nutrition. 2001 Sep;17(9):766-8.
33. Castell LM., & Newsholme EA. The effects of oral glutamine supplementation on athletes after prolonged, exhaustive exercise. Nutrition 1997 Jul-Aug;13(7-8): 738-42.
34. Rosene, MF. et al. Glutamine supplementation may maintain nitrogen balance in wrestlers during a weight reduction program. Med Sci Sports Exerc 1999;31(5): S123.
35. Welbourne, TC. Increased plasma bicarbonate and growth hormone after an oral glutamine load. Am J Clin Nutr. 1995 May;61(5):1058-61.
36. Fraker, PJ. et al. The dynamic link between the integrity of the immune system and zinc status. J Nutr 2000 May;130(5S Suppl):1399S-406S.
37. Prasad AS. et al. Duration of symptoms and plasma cytokine levels in patients with the common cold treated with zinc acetate. A randomized, double-blind, placebo-controlled trial. Ann Intern Med 2000 Aug 15;133(4):245-52.
38. Al-Nakib, W. et al. Prophylaxis and treatment of rhinovirus colds with zinc gluconate lozenges. J Antimicrob Chemother. 1987 Dec;20(6):893-901.
39. Mossad, SB. et al. Zinc gluconate lozenges for treating the common cold. A randomized, double-blind, placebo-controlled study. Ann Intern Med. 1996 Jul 15;125(2):81-8.
40. Berger MM. et al. Trace element supplementation modulates pulmonary infection rates after major burns: a double-blind, placebo-controlled trial. Am J Clin Nutr. 1998 Aug;68(2):365-71.
41. Singh A. et al. Exercise-induced changes in immune function: effects of zinc supplementation. J Appl Physiol 1994 Jun;76(6):2298-303.
42. Sazawal S. et al. Zinc supplementation reduces the incidence of acute lower respiratory infections in infants and preschool children: a double-blind, controlled trial. Pediatrics. 1998 Jul;102(1 Pt 1):1-5.
43. Gunning, K. Echinacea in the treatment and prevention of upper respiratory tract infections. West J Med. 1999 Sep;171(3):198-200.
44. Brinkeborn RM. et al. Echinaforce and other Echinacea fresh plant preparations in the treatment of the common cold. A randomized, placebo controlled, double-blind clinical trial. Phytomedicine. 1999 Mar;6(1):1-6.
45. Grimm, W, & Muller, HH. A randomized controlled trial of the effect of fluid extract of Echinacea purpurea on the incidence and severity of colds and respiratory infections. Am J Med. 1999 Feb;106(2):138-43.
46. Wiebke EA. et al. Effects of L-arginine supplementation on human lymphocyte proliferation in response to nonspecific and alloantigenic stimulation. J Surg Res 1997 Jun;70(1):89-94. |
| Read more |
|
In about eight hours, I'll be hopping on a plane to head to Ireland for a week. In my infinite wisdom, though, I'm going to complete a lower-body training session before I head to the airport - probably not the brightest thing to do when you've got a overnight plane ride ahead of you.
On the bright side, my girlfriend whipped up a batch of Apple-Cinnamon Bars from JB's new Gourmet Nutrition Cookbook Version 2.0, so I'll have something delicious to keep my mind off of the ridiculous soreness I'm going to be experiencing - and it'll keep the diet clean while we're across the pond.
(Don't worry; I've got some blog content "in the well," so we'll keep updating in my absence.) |
| Read more |
|
| Q: I really enjoyed your “What I Learned in 2007” article, especially where you touched on keeping a clean diet in spite of all your travels. Do you have any more tips?
A: I do, but rather than reinvent the wheel, I might as well refer you to a great article by Dr. John M. Berardi, CSCS, creator of the Precision Nutrition system. This is reprinted with his permission:
Eating on the Road: Nutritional Travel Strategies
More and more the biggest challenge my clients face is sticking to their nutritional plan while on the road. Therefore in this article, I’ve compiled a list of my top 10 favorite strategies for maintaining your nutritional discipline when traveling.
Strategy #1 — Location, Location, Location
If you’re planning to take to the road for sport or for business, your first item of business is this—ensure that everything you need is in close proximity to where you’ll be working or playing. Location is key.
So let’s say you’re going to a week long conference at the Indiana Convention Centre and RCA Dome. Well first, get on the internet and find all the hotels nearest the Convention Centre. Next, give these hotels a call to find out where the nearest grocery stores, restaurants and gyms are located. Pick the hotel with the best combination of nearby resources. This way, even if you don’t get a rental car, you can easily walk or cab to your fitness and nutritional havens.
Skip this strategy and you’re giving yourself big excuses to skip workouts, miss meals, and make poor food selections while on the road.
Strategy #2 — The Penthouse Suite?
While you don’t necessarily have to stay at a 5 star hotel or choose the penthouse suite, one great strategy for you road warriors is to choose a hotel chain that offers rooms/suites with kitchens or kitchenettes. If you know a nice kitchen set-up is waiting for you, you won’t have much difficulty sticking to your meal plan.
Just have your cabbie drop you at the grocery store on your way from the airport. Once you get to your hotel room you can rest assured that you’ll be able to eat as well as when you’re at home.
If you’re looking for a good hotel chain, Marriott Residence Inns are a nice
choice. You can find other hotels that meet your needs as well. I recommend Marriott because my clients have always had great experiences with them.
Now, if you absolutely can’t find or afford a hotel that has a kitchen or kitchenette, make sure that your hotel room has, at the very least, a refrigerator (most do). As long as you’ve got a refrigerator, you can stock your hotel room with good snacks. My athletes and I pick up fresh fruits and vegetables, bottled water, cottage cheese, plain yogurt, regular cheese, natural peanut butter, whole grain breads and mixed nuts on our way into town and snack on these during our weeks on the road.
Strategy #3 — Can You Ship Egg Whites Next Day?
Here’s a great strategy I picked up former client and current good friend, Austin. This guy is a bona fide road warrior himself and has a ton of great strategies for eating on the road. Instead of going shopping when he gets to town, Austin actually ships his food and supplements via UPS or Fed Ex.
He gets a medium sized cold shipping box, loads it up with ice, protein powders, fruits and veggies, mixed nuts, legumes, meat, eggs, cottage cheese, yogurt, cooking pans, utensils, shaker bottles and non-stick cooking spray and ships it to his hotel before leaving home.
By doing this, Austin doesn’t need to worry about where grocery stores and restaurants are located. As soon as he arrives in town, he’s good to go—nutritionally, at least. All he needs to find is a gym and he’s set. Again, although the shipping option may seem a bit pricey, you’ll end up saving money on restaurants and the price may work out in the end.
Strategy #4 — The Big Cooler
Here’s another strategy I picked up from my buddy Austin that helps ya’ transport both luggage and groceries simultaneously for shorter trips that might last only a day or two.
Pick up a big cooler with an extendible handle and wheels (much like the wheeled luggage so popular nowadays), put a little partition down the middle, and you’ve got a ready made combined cooler/suitcase that can act as a carry-on. Put your cottage cheese on one side and your drawers on the other!
Strategy #5 — What’s On The Menu?
If you decide to have others prepare your meals for you when on the road, make sure you use Strategy #1 above to find out where the restaurants nearest your hotel are located. Next, visit them on the web for downloadable menus. If they don’t have downloadable menus, call them and ask them to send a menu over to your hotel for when you arrive.
By having the restaurant menus, you’ll know exactly what types of food you can have access to at all times. Also, when dining with a group, you’ll be able to suggest places that conform to your nutritional requirements.
Strategy #6 — You Don’t Have To Order From The Menu
Here’s a hot tip that most people fail to realize. Most restaurants can easily provide a meal custom to your specifications even if it’s not on the menu. So don’t become a slave to the menu offerings. Ordering a specific number from the menu is almost always a recipe for disaster unless the menu is designed for "healthy eating" or whatever the restaurant is calling it. Most normal dishes have too much fat and too many processed carbohydrates for most body-conscious individuals.
Instead of ordering an item directly from the menu, either ask for an item that you like prepared without the sauces or high carbohydrate portions or simply ask for a portion of protein and a few servings of vegetables and fruit on the side. Remember, you’re paying top dollar for your meal and you’re about to tip your waitress. So don’t feel bad asking them to meet your needs, uh, nutritionally, that is.
Strategy #7 —Protein and Energy Supplements
Using some combination of the strategies above, you should be able to ensure that good meal options are always around the corner. But sometimes when you’re on the road it’s impossible to slip back to your room or to get to a restaurant.
For times like this, you’ll need to consider a few supplement options.
Typically, when at home I only use 1-2 scoops of protein powder per day, but when on the road, I may use up to 6 scoops if necessary. Protein choices are both hard to come by and more expensive than other options. So increasing your dietary energy with protein powders is a good fall-back option.
Strategy #8 — Powdered Veggies
Normally, at home, I get about 10 servings of fruits and veggies per day. But when I’m on the road that amount is usually reduced to somewhere around 2-4 servings unless I’m very conscious of my intake. A great way to make up for this reduction in my micronutrient intake is to use a powdered vegetable supplement such as Greens+.
If I’m on the road, these products help make up for the deficit I may be experiencing. An added bonus is that I seem to better digest my protein supplements when adding some powdered veggies to my protein shakes.
Strategy #9 — Homemade Bars
If you’re not into drinking numerous protein shakes per day, another great option is to bring some homemade snacks with you. In fact, homemade protein/energy bars are a fantastic alternative to the mostly crappy, store bought, sugar laden, artificial ingredient containin’, protein bars.
Strategy #10 — Sleep Pills
Jet lag, time zone changes, unfamiliar sleeping environments, poor nutrition, altered exercise habits, and the stress associated with big business meetings or competitions can all really impair your ability to get adequate rest when on the road.
Following the previous nine steps will help you take care of your nutritional intake. Making sure not to skip workouts will also help. So will the addition of a ZMA supplement. While research hasn’t provided direct evidence to support a relationship between zinc and/or magnesium status and sleep quality, most ZMA users find dramatically improved sleep quality when taking this supplement. Three capsules before bed should do the trick.
If you’re going to be successful in maintaining a good nutritional plan, no matter what the circumstances, you’re going to have to plan for the unplanned and display adaptability to all circumstances. The guidelines included in this article should help get you thinking about how to become a successful road warrior.
For more great training and nutrition wisdom, check out our complete system, Precision Nutrition. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed. And what's more, your online access allows you to talk exercise and nutrition 24/7 with thousands of fellow members and the Precision Nutrition coaches. |
| Read more |
|
One of the biggest perks of being in this business is that I get a lot of free stuff sent to me. I’m not going to lie: a lot of it is absolute garbage that is so bad that I can’t read or view the whole thing. I look at some fitness gimmicks and can’t help but think “why?” I’ve actually got an entire section on my bookshelf of stuff I’ve received that’s just flat-out bad. Why do I even mention this to you? Well, for one, so that you’ll know that if something gets a thumbs-up in my newsletter or blog, it’s legit. Second, and more importantly, I’ve grown to see patterns – and one such pattern is that everything that John Berardi has sent me is pretty much gold. The newly introduced Gourmet Nutrition Cookbook 2.0 is no exception. I was impressed not only with the presentation of the book (well organized and easy to read), but obviously the content itself. There is an excellent and diverse selection of recipes, and they’ve been met with open arms and salivating mouths from our athletes. One of my pitchers was in the office when it arrived, and I he asked if he could see it. That night, he made some of the bars and said that they came out great. Young athletes are a great measure of how good a nutrition product is; they’re impressionable, yet very stubborn. If something isn’t good, they’ll call BS or just ignore it altogether. Only two nutrition products have gotten my guys going; this one and the nutrition component of Jason Ferruggia’s Muscle Gaining Secrets. Check it out for yourself: Gourmet Nutrition Cookbook 2.0. |
| Read more |
|
By: Eric Cressey
Normally, we have qualified individuals like Christina Jenkins and Ko Attleberry put together The Rugged Kitchen for us. However, with qualified individuals come recipes that actually require thought and a passion for cooking. As a overworked grad student who really couldn't care less about making his food look pretty, I tend to rely on healthy recipes that I can make in just a few minutes, thus allowing me to get out of the kitchen as quickly as possible. Normally, I just cook in bulk every 4-5 days and then work off of plastic bags in the fridge, but there are a few "recipes" that I actually follow, so I figured I'd share them with all you readers that can sympathize with me. You'll notice that I don't include quantities; it's because I don't measure anything out. Yes, I really am that lazy. Remember, the KISS (keep it simple, stupid) strategy works just as well in the kitchen as it does in the gym.
Bean and Egg Burrito
What you need:
- Egg whites (the carton kind or regular eggs that you crack yourself)
- Black Beans
- Salsa
- Hot Sauce
- Fat Free Cheddar Cheese
- Any veggies you like (I use spinach; you may want onions, peppers, etc.)
- Whole Wheat Tortilla (optional)
- Chili Powder (optional)
This makes a great protein and carb meal. Basically, you just make a round omelet (use non-stick cooking spray) with the veggies mixed into the egg whites; don't add the cheese yet, though. Once it's done, lay it out on a plate and toss on the cheese (it'll melt; don't worry), beans, salsa, hot sauce, and chili powder (if desired). Roll it up and eat it. If you wish to add more carbs, you can wrap the whole wheat tortilla around the egg layer. This whole process should take about four minutes.
Chocolate Slop
If you were a little porker as a youngster like me, when Mom made brownies and offered to let you lick out the mixing bowl, you salivated like Homer Simpson on a tour of the Duff Beer production plant. This little piece of heaven is the closest thing to brownie mix that can actually be considered healthy; give it a shot.
What you need:
- Calcium Caseinate or Milk Protein Isolate Powder*
- Whey Powder (isolate, concentrate, or a mixture of the two)*
- Psyllium Husk Powder
*Note: Biotest Low-Carb Metabolic Drive powder works perfectly for this recipe, as it's a blend of the two different categories.
Put some water in a bowl, and then add your protein powder (ideally in a 2:1 caseinate/MPL:whey ratio) and a tablespoon or two of psyllium husk powder. Be sure to mix as you add. Add as much water as you want; you can make it like pudding or the thicker brownie mix that I like. I like to have it with almonds before I hit the sack; it makes a great, high fiber, slow-digesting protein and fat meal before bed.
Lazy Man's Calico Beans
This is a recipe that's really popular at our family gatherings. Unfortunately, the original recipe isn't all that healthy; it includes ketchup, pork 'n beans, cooked bacon, and regular ground beef (note: beef is great, just not in protein and carb meals). I just changed things up to make it healthier and appropriate for a protein and carb meal.
What you'll need:
- 1 lb. Lean Ground Turkey (cook it separately before adding it to the mix)
- 1 Can Pinto Beans
- 1 Can Black Beans
- 1 Can Kidney Beans
- Apple Cider Vinegar
- Spicy Mustard
- ½ Bag Onion Soup Mix
Toss all of this into a crock-pot and let it cook for a few hours on low. Eat it. Enjoy it.
Beef Jerky
If loving beef jerky is wrong, I don't want to be right; this stuff might be my favorite food in the world. The store-bought kind is a convenient protein source that you can take anywhere, but nothing tops the homemade version on taste and tenderness. When you use lean red meat, it's also very healthy. The only trade-off is that unless you have a load of preservatives in your kitchen cabinet, you'll have to keep this stuff refrigerated and eat it within a few days of cooking it.
What you'll need:
- 1 eye of round or top or bottom round roast
- Whatever type of flavoring you desire (soy, teriyaki, Tabasco, or barbecue sauce)
- Spices (salt and pepper are sufficient, but you may want some chili powder, etc.)
Slice the roast into small strips about three inches long, one inch wide, and ¼ inch thick. If you use an eye of round roast, be sure to slice it lengthwise to keep it reasonably tender. Use a fork to poke some holes in the meat; it'll keep it tender and allow it to soak up the marinade better. Marinade the strips in the flavoring of your choice (I like Tabasco and pepper) overnight. The next day, set the strips directly on the oven rack; you'll probably want to use a pan underneath to keep all the drippings off of the bottom of your oven. Set the oven on the lowest possible setting (150°, or the "Warm" setting will do fine), and leave the strips alone for at least five hours to "dry out." Basically, the tougher you like your jerky, the longer you should leave them in.
That concludes this installment of the "Rugged Kitchen." For more information on some great healthy recipes, I highly recommend John Berardi and John K. Williams' fantastic Gourmet Nutrition e-book or, even better, JB's entire Precision Nutrition package, which includes the recipe book and a whole lot more at a great deal.
Now, shouldn't you be stuffing your face? |
| Read more |
|
You can’t do anything really creative with your 22nd newsletter; it really isn’t an eventful occasion at all. As such, we might as well get right to the good stuff!
Good Stuff from the Good Doctor Berardi
Last week, John Berardi sent me a heads-up on a great new program he’s offering to everybody for FREE. Just this morning, I finished reviewing it myself, and I have to say, it’s another great offering from one of the industry’s brightest experts. This course piggybacks on John’s highly successful Precision Nutrition package. You’ve got nothing to lose; sign up for the 8-day Body Transformation with Precision Nutrition email course today and check out what JB has to offer. In the meantime, here's today's reader mail Q&A.
Q&A
Q: What’s your take on frequency of static stretching? Is it "the more, the better"? More or less, how many days per week would be a good idea?
A: In a nutshell...
1) I'm not as huge an advocate of stretching as I used to be, but I still think people need to do it – especially those who sit at computers all day.
2) Activation work and dynamic flexibility drills are ten times as valuable as static stretching. I’d rather do 6-8 mobilizations than a 12-15 second static stretch.
3) More people need to pay attention to soft-tissue work. Many times, muscles will just feel tight because they’re so knotted up. It's not just about soft tissue length anymore; it's about quality, too. You can check out my article The Joint Health Checklist for details.
4) My clients do 2-3 static stretches pre-training at the very most (only chronically overactive muscles), and the rest are at other times of the day. We’ll include some static stretching of non-working musculature during training in between sets just to improve training economy.
5) Stretching daily has helped a lot of my clients improve faster, but I think that they've come along almost just as well with pure activation and mobilization work (we do both).
Q: I've been getting a bit of pain in the front of my hips when squatting. I'm not sure whether it's the hips flexors or something else. Squats with a stance around shoulder width are fine, as are any hip flexor exercises that work my legs in line with my body.
It's only when I squat with a slightly wider stance or do overhead squats that my hips are bothered. It's only when I do leg raises with my legs apart, making a “Y” shape with my body, that I really feel the irritated muscle working. Although these do seem to help it rather than cause it pain.
Do you have any idea what this could be? Or, tips on how to strengthen the area to avoid it? Thanks for any insight you can offer.
A: Femoral anterior glide syndrome is a classic problem in people with poor lumbo-pelvic function (overactive hamstrings and lumbar erectors coupled with weak glutes). The hamstrings don’t exert any direct control over the femur during hip extension; their distal attachments are all below the knee. So, as you extend the hip, there is no direct control over the head of the femur, and it can slide forward, irritating the anterior joint capsule. This will give a feeling of tightness and irritation, but stretching the area will actually irritate it even more.
The secret is to eliminate problematic exercises for the short-term, and in the meantime, focus on glute activation drills. The gluteus maximus exerts a posterior pull on the femoral head during hip extension, so if it’s firing to counteract that anterior glide caused by the humerus, you’re golden. We outline several excellent drills in our Magnificent Mobility DVD; when handled correctly, you should see almost complete reduction of symptoms within a week.
Lastly, make sure that you're popping your hips through and CONSCIOUSLY activating your butt on all squats, deadlifts, good mornings, pull-throughs, etc. Incorporate some single-leg work as well. For now, though, keep your stance in for a few weeks, stay away from box squatting, and get some foam rolling done on your adductors, quads, hip flexors, ITB/TFL, and piriformis.
Q: Many members have complained about the thought of getting rid of the Smith Machine in our gym and replacing it with a power rack. If you wouldn't mind giving me some ammo (arguments) to shoot them down , I’d really appreciate it.
A:
1. The Smith Machine offers less transfer to the real-world than free weight exercises.
2. Depending on the movement, the shearing forces on the knees and lumbar spine are increased by the fixed line of motion.
3. The lifter conforms to the machine, and not vice versa. Human motion is dependent on subtle adjustments to joint angle positioning; the body will always want to compensate in the most advantageous position possible. Fix the feet and fix the bar, and the only ways to get this compensation are inappropriate knee tracking and, more dangerously, loss of the neutral spine position.
4. Smith machines are generally more expensive. I suspect that you could get a regular coat rack for about $2K cheaper – and it would take up less space.
Admittedly, I did put together an entire article on things that you actually CAN do with the Smith machine, but the truth is that you could just as easily do them on a fixed barbell in a power rack.
Have a great week, everyone.
EC |
| Read more |
|
We’re five newsletters in, and while the feedback on our interviews has been fantastic, I’ve actually received several emails from people wanting to hear more from me. In my infinite wisdom, I guess I never realized that people would actually sign up for an EricCressey.com newsletter to hear from Eric Cressey. With that said, I figured that since I receive hundreds of emails on a weekly basis, I might as well pick a few from the pile and respond for everyone. There will be some information, some sarcasm, and the occasional rant; I guess that’s part of the beauty of having your own newsletter. As always, if there is something you’d like to see in the newsletter, just say the word; I’m all ears.
Q: From reading your stuff and that of John Berardi, I’ve really begun to reconsider the traditional bodybuilding-influenced “bulk-cut” approach to improving body composition. With respect to getting people to below 10% body fat, Dr. Berardi wrote that “people usually OVERESTIMATE the difficulty and UNDERESTIMATE the duration,” and that it is possible as long as:
“1) They're willing to work out in excess of 5hrs per week (sometimes up to 8 hours/week).
“2) They're willing to commit to eating better with each meal. Not follow a fat loss or bulking diet. Simply, every time they sit down to eat, they do better.
“3) They're willing to learn a new normal. We all have habits that are ‘normal’ and if you're 15, 20, 30% fat, your ‘normal’ = good for fat gain. A diet is abnormal. You'll always get back to 15%, 20%, 30% if you're always doing something abnormal. However if you re-learn a new normal, you can have a new body.”
Judging from your writings, you seem to favor a similar approach. I was just wondering if you would care to elaborate on any of these things. I’ve really been thinking about how traditional bulking and cutting might very well be outdated, and would appreciate your thoughts.
A:
Those are definitely some statements with which I agree wholeheartedly, and I think that the more people that check out JB’s Precision Nutrition products, the less often I’ll have to encounter questions like this! Once people start to adopt these ideals, I really think that we’ll see a paradigm shift in the world of training-nutrition interaction for body composition improvement.
I, too, get really sick and tired of the “bulk and cut” mentality to which so many people adhere. And, as a competitive athlete myself who has to maintain reasonably strict control over my body weight – yet has still seen consistent improvements in body composition over time – I feel that I have a solid frame of reference from which to speak. In fact, as I look to drop a few pounds prior to APF Senior Nationals (June 2), my overall training and nutrition strategies aren’t changing much at all.
With that said, I've got several problems with what has seemingly become the “traditionalist” approach:
1. People adopt programs, but never habits. Consistency is more important than you can possibly imagine, but when you're constantly shuffling back and forth between programs, you're never really "getting it." If you had the good habits in the first place, chances are that you wouldn’t have ever had to come to consider the extreme cutting or bulking, right?
2. Progress can be very tough to monitor in experienced individuals. Experienced natural lifters might be lucky to add five pounds of lean body mass a year. How realistic is it to really micromanage such subtle changes over a three-month period (assuming two bulks and two cuts per year)? Spread five new pounds out over an entire body and you'll see that it isn't readily apparent. Work with some guys who are 7-feet tall like I have and you’ll see that it’s even more hard to notice – especially when you see them on a daily basis.
3. Bulk/Cut is no way to live. Let's assume that a year consists of two bulks and two cuts. So, basically, you're spending one half of the year gorging yourself until you become a fat-ass, and the other half in misery until you get lean enough to feel crappier and look better. Toss in a few root canals, a colonoscopy, and a few Ben Affleck movies*, and you’ve got yourself a year to be forgotten. Yeehaw.
4. Think of the long-term consequences of the bulk/cut scheme. If you read the research on weight regain and body fat distributions in recovered anorexics, you’ll see that central adiposity is extremely common. Are severe cutting diets really that much different than clinical cases of anorexia? Taking someone’s thyroid out and stomping on it would actually be a quicker means to the same end.
5. Do we really want to adhere to guidelines that are predominantly geared toward professional bodybuilders who are so juiced to the gills that you can smell GH on their breath? They’ve got extensive anabolic arsenals in place to maintain muscles mass and optimize nutrient partitioning as they diet down, and thyroid medications to keep their metabolic rates up in spite of the reductions in calories. Indirectly, all these substances improve strength and stave off lethargy, making training sessions more productive in spite of caloric reductions. In the bulking scenarios, the nutrient partitioning effects are still in place, as these individuals are less likely to add body fat when eating a caloric surplus.
Now, put a natural lifter in the same scenario, and you’ll see right away that he’s immediately at a disadvantage. Drop calories too fast, and your endogenous testosterone and thyroid levels fall. You get tired and weak, and your body has to find energy wherever it can – even if it means breaking down muscle tissue.
I’m not trying to get on a soapbox here; I’m just trying to make people realize that they’re comparing apples and oranges. You need to do what’s right for you.
And what does that entail? Adopt admirable dietary, training, and lifestyle habits, and you’ll build a strong body that moves efficiently and just so happens to look good. Leave the quick-fix approaches for those with “assistance” and anyone silly enough to watch a fitness infomercial from beginning to end.
*Note to readers: This reference was spurred on by my good friend, Tony Gentilcore, who was responsible for the quote of the week:
“There are two kinds of people that irritate me: people who use the leg press, and Ben Affleck.”
(For your information, Tony has a bit of a crush on Jennifer Garner, and it tends to make him a little biased when the time comes to review Affleck movies)
Q:
I was wondering what your thoughts on “finishers” to workouts are. You know, tough stuff to test yourself at the end of a lift.
A:
Truthfully, I rarely add "finishers" to the end of sessions. In my opinion, this brings to light an amazing "phenomenon" that exists in the performance enhancement field. Those who make frequent use of finishers are the very same individuals who don't know a thing about volume manipulation for optimal supercompensation. If the finisher was such a valuable inclusion, then why wasn't it written into the program initially?
Some people claim that these are an ideal means of enhancing mental toughness. I can’t disagree, but I do think that your mental training stimuli should already exist in your programming. If you need to search around for things to haphazardly incorporate at the end of a session, then you need to take a look at program design abilities. I’d rather see a “finisher” just be considered an appropriately-planned “last exercise.” Believe it or not, there should even be times when you leave the gym feeling fresh.
There may be instances where I'll push an athlete (or myself) with increased volume and/or intensity based on the pre-training mood. This is one basis for cybernetic periodization; effectively, you can roll with the punches as needed.
I will say, however, that finishers have their place with younger athletes where you’re just trying to keep the session fun. If you find something productive that they’re enthusiastic about doing, by all means, deviate from your plan a bit and build on that enthusiasm. When they start getting more experienced, though, you’re going to have to know when to hold back the reins on them a bit.
Q:
In December of 2001, I was rear-ended going about 30mph; five cars were involved, and I was the first car hit from behind. My knee hit the dashboard when I was hit from behind and my head was jerked backwards when I hit the car in front of me.
My knee started hurting soon after, although I never got it checked out. It’s now become a sharp pain and a constant, dull ache as well with weakness on stairs and squatting-type positions especially. In addition, there are tender areas, on the outside and top of the knee, that cause extreme pain when I am bending, squatting, lying down, or sitting down for too long. My hip has also been affected, also aching constantly. My right leg and knee also hurt and knot up easily. The surrounding muscles are very weak with several knots in them, and I also have a very tight iliotibial band. Any ideas what might be going on?
A:
I thought "PCL" (posterior cruciate ligament) the second I saw the word "dashboard;" it's the most common injury mechanism with this injury. I’m really surprised that they didn’t check you out for this right after the accident; you might actually be a candidate for a surgery to clean things up. Things to consider:
1. They aren't as good at PCL surgeries as they are with ACL surgeries, as they're only 1/10 as common. As such, they screw up a good 30%, as I recall – so make sure you find a good doctor who is experienced with this injury to assess you and, if necessary, do the procedure.
2. It's believed that isolated PCL injuries never occur; they always take the LCL and a large "chunk" of the posterolateral complex along for the ride. That would explain some of the lateral pain.
3. The PCL works synergistically with the quads to prevent posterior tibial translation. As such, quad strengthening is always a crucial part of PCL rehab (or in instances when they opt to not do surgery). A good buddy of mine was a great hockey player back in the day, but he has no PCL in his right knee; he has to make up for it now with really strong quads.
4. Chances are that a lot of the pain you’re experiencing now is related more to the compensation patterns you’ve developed over the years than it is to the actual knee injury. For instance, the tightness in your IT band could be related to you doing more work at the hip to avoid loading that knee too much. Pain in the front of the knee would be more indicative of a patellar tendonosis condition (“Jumper’s Knee”), which would result from over-reliance on your quads because of the lack of the PCL (something has to work overtime to prevent the portion of posterior tibial translation that the PCL normally resisted).
5. From an acute rehabilitation standpoint, I think you’d need to address both soft tissue length (with stretching and mobility work) and quality (with foam rolling). These interventions would mostly treat the symptoms, so meanwhile, you’re going to need to look at the deficient muscles that aren't doing their job (i.e. the real reasons that ITB/TFL complex is so overactive). I'll wager my car, entire 2006 salary, and first-born child that it’s one or more of the following:
a) your glute medius and maximus are weak
b) your adductor magnus is overactive
c) your ITB/TFL is overactive (we already know this one)
d) your biceps femoris (lateral hamstring) is overactive
e) your rectus femoris is tighter than a camel's butt in a sandstorm
f) you might have issues with weakness of the posterior fibers of the external oblique, but not the rectus abdominus (most exercisers I know do too many crunches anyway!)
Again, your best bet is to get that PCL checked out and go from there. If you’ve made it from December 2001 until now without being incapacitated, chances are that you’ll have a lot of wiggle room with testing that knee out so that you can go into the surgery (if there is one) strong.
Good luck!
That’s all for this week; I hope everyone enjoyed it!
All the Best,
EC |
| Read more |
|
We’ve got some great content in this first newsletter, including a review of Precision Nutrition and an interview with Brijesh Patel. First, here’s a quick update on what’s new in the world of Eric Cressey.
I’ve been busy at T-Nation, publishing two articles in the past month. Be sure to check out Six Lost Lifters to see if you’re missing the boat on some aspect of your training mentality, and Seven Reasons You’re a Weakling to see why the weight on the bar isn’t increasing for you. Also, next time you’re in the grocery store line, you can also find a quick-hit piece from me on Page 25 of the April edition of Men's Fitness magazine.
You all might be interested in checking out an interview I recently did on Super Human Radio. I'm the second interviewee on this installment, and we discussed the rationale behind our recommendations in Magnificent Mobility. You can find it by scrolling down to the March 4 interview here.
The Magnificent Mobility DVD craze is really catching on, as coaches, athletes, and ordinary weekend warriors from around the world continue to send positive feedback to Mike Robertson and I on a daily basis. Check out what some of the best of the best have to say in their Magnificent Mobility Reviews.
If you haven’t picked up a copy yet, you’re missing the boat. Mike and I might not be the most marketing-savvy guys in the world, but you can bet that we understand functional anatomy and injury prevention and rehabilitation. You can pick one up at www.MagnificentMobility.com.
Product Review: Precision Nutrition
For those of you who aren’t familiar with Dr. John Berardi’s Precision Nutrition system, I definitely encourage you to check it out here.
I have to say that I was absolutely astounded at HOW MUCH you get for only $97! Think about it; you’re going to pay anywhere from $50 to $150 for an hour with a personal trainer, and chances are that you might even regress during that time period due to that person’s lack of education and experience.
I’ve recommended a lot of JB’s products to my clients, friends, and family members. It’s impossible to deny the fact that this is some high-quality stuff that can benefit EVERYONE; I haven’t heard an unfavorable review yet. I use my Gourmet Nutrition e-book all the time, and the No Nonsense Nutrition DVD is the perfect thing to turn on the light bulb over the head of clients and family members who need to get with the program. Regardless of your experience level, Precision Nutrition really does offer something for everyone.
To be honest, I think that the “Gourmet Nutrition” e-book ALONE is worth $97. However, with the Precision Nutrition package, you get a ton more for that same price; check it out for yourself here before this special ends and the price goes up.
An Interview with Brijesh Patel
It seems only fitting that I kick off the interviews with one of the guys who played a large role in getting me to where I am today. When I arrived at the University of Connecticut, I was a little unsure about where my graduate school experience would take me, although I was leaning toward becoming a hardcore geek and doing loads of research. Then, I met Brijesh and Pat Dixon and hit it off immediately with both of them.These guys really took me under their wing in my first few weeks on campus. Pat gave me the tour of campus, and Brijesh took the time to chat with me about anything related to training, nutrition, and life in general. Perhaps most importantly, these two guys brought me into the UCONN varsity weight room to train, and it was there that my love of coaching really went to a whole new level.
The day I met Brijesh, he invited me to come to watch him coach the baseball guys the next morning at 6AM.I showed up without thinking twice. The passion “B” displayed for coaching and his complete control over an indoor track full of 25 college guys were really remarkable – especially since he did it in a very mild manner.B isn’t one of those coaches who needs to scream and yell at you all the time to make you better, and I’ve really modeled myself from his example. Perhaps most impressively was that every one of those players was wide awake at the crack of dawn; they were anxious to be coached by a guy whom they obviously respected tremendously as someone who could get them to where they needed to be. That was a little over 30 months ago, and my coaching career has absolutely skyrocketed since then; I owe a lot of this success to B.
EC: Hey B, thanks for agreeing to do this. Some of our readers might not have heard of you (and it’s their loss), so let’s try to bring them up to speed. Fill them in a bit on your background, what you’ve got going on now, your pets, favorite color, whatever.
BP: Thanks Eric, I’m honored to be one of your first interviewees and would love to help out a fellow Husky and a Husky fellow.
EC: I was a husky kid long before I went to UCONN. That’s what they used to call us fat kids when they didn’t want to hurt our feelings.
Mom: “You’re not fat; you’re just husky. That’s why you need to wear elastic jeans and sweatpants all the time.”
Little Eric: “What does “husky” mean?”
Mom: “It just means that you play hard, honey. Now wipe the cotton candy stains off your face and try on these Bugle Boys.”
I digress, but not totally. You were a “husky” guy before UCONN, too, right?
BP: Yes! This is kind of a long story, but I’ll try to keep it short so I don’t bore any of your readers. I was always a “bigger” kid growing up, and had trouble participating in many sports because of my disadvantageous size. I went out for football my freshman year in high school and vowed to lose enough weight so that I would have the opportunity to play more. At my peak, I weighed 225 lbs (standing in at a whopping 5’4) with probably a body-fat of 30% (and that’s being generous).
I did a complete overhaul on my diet, began to exercise every day, and read anything I could get my hands on regarding training, and nutrition. I ended up going a little over board and lost 90 lbs in six months. I was then introduced to the weight-room and fell in love with it. As a high school senior, I knew I wanted to be involved in athletics in some way and what better way than athletic preparation?
EC: Sounds all too familiar to me; how did you take the next step and get into coaching?
BP: I went to the University of Connecticut and volunteered in the varsity weight room in my second week of school. I began by simply observing and asking questions and each year I gained more and more responsibility. By my senior year, I was given two teams to train and coach on my own, which was an unbelievable opportunity in itself. This worked itself into a graduate assistant position at UConn for another year a half. Along the way I was fortunate enough to complete internships with Mike Boyle at his professional facility, and with Jeff Oliver at the College of the Holy Cross (where I presently coach).
EC: Mike and Jeff are both great mentors; who else inspired you?
BP: There have been a number of people that have inspired me in a number of ways. I really admire all of the people that I have gotten to work with over the years, namely: Jerry Martin, Andrea Hudy, Shawn Windle, Teena Murray, Chris West, Moe Butler, Pat Dixon, Mike Boyle, Ed Lippie, Walter Norton Jr., Jeff Oliver, Liz Proctor, Charles Maka, and anybody else that I forgot.
I would also like to mention that people that have really shaped the industry and been willing to share their own knowledge: Everybody at T-Nation (Cressey, Robertson, TC, Waterbury, Shugart, Thibaudeau, Berardi, John, Cosgrove, Tate, Poliquin, King, and many others), Louie Simmons, Robb Rogers, Vern Gambetta, Mike Boyle, Paul Chek, Juan Carlos Santana, Mike Clark, Mark Verstegen, Charlie Francis, and all the other great minds and coaches in the field today.
EC: What frustrates you the most about this industry?
BP: The number one problem in my opinion is the lack of “open-mindedness” of coaches, and self-proclaimed “gurus.” This may be hard for some people to believe, but there is more than one way to get it done (create a strong, lean, mobile, and injury-resistant athlete). I was asked a question recently about who I don’t really like in the industry, and I don’t think I could actually answer that question. If you take the time to listen to what people say, you’ll find that everybody has something to offer. We need to get over our egos and realize that you could learn something from somebody – even if it’s how NOT to do something.
EC: Describe a day in the life of Brijesh Patel – coaching, training yourself, you name it.
BP: I typically wake up by 5 am (I push it to 6 am on the weekends; I know, I’m a rebel!), have a couple cups of coffee and am out the door to work. I like to train in the morning before it gets crazy in the weightroom, so I’ll usually train for about 90-120 minutes. I’m not training for anything in particular, so I try the programs I write for my athletes. This benefits me because I can see what is realistic and what works and what doesn’t before I try something out on my athletes.
The rest of my morning consists of catching up on emails, writing programs, speaking with coaches, helping out athletes who may come in to make up workouts, and reading up on articles. Our afternoons are extremely busy with teams coming in every 30 minutes, and this lasts from about 2 pm to 6 pm. If you want to check out weightroom efficiency, feel free to stop up to Holy Cross in Worcester, MA. Then I’ll usually do some personal training or group training with high school kids (which I think is the best time to start training).
EC: The “knowledge is power” mentality is something I’m going to reiterate in each of my newsletters; it’s often been said that you should be reading at least one hour per day if you want to make it anywhere in life.With that said, one question that everyone I interview will have to answer is “What are ten books that every aspiring coach should read or watch?” We’re even going to make it easy on readers by providing them links to these books and DVDs. You’re one of the most well-read guys I’ve ever met, B; what are your top ten?
BP:
1. Training for Speed, by Charlie Francis
2. The Egoscue Method of Health through Motion, by Pete Egoscue
3a. Designing Strength Training Programs and Facilities, by Mike Boyle
3b. Functional Training for Sports, by Mike Boyle
4. Science and Practice of Strength Training, by Vladimir Zatsiorsky
5. Way of the Peaceful Warrior, by Dan Millman
6. Don’t Sweat the Small Stuff—and it’s all Small Stuff, by Richard Carlson
7. Science of Sports Training, by Thomas Kurz
8a. The Black Book of Training Secrets, by Christian Thibaudeau
8b. Theory and Application of Modern Strength and Power Methods, by Christian
Thibaudeau
9. Modern Trends in Strength Training, by Charles Poliquin
10. Who Moved My Cheese?, by Spencer Johnson and Kenneth Blanchard
I think these are a good mix of practical training that works, and personal development that will aid you in becoming a better coach.
EC: If you had to pick five things our readers could do right now to become better lifters/athletes/coaches/trainers, what would they be?
BP:
1. Seek Knowledge - To become the best athlete/coach/trainer/person you have to go out and seek to learn from the best. This knowledge can come from self-help books, business books, college classes, seminars, videos, the internet, you name it. Just go out and learn.
2. Listen to People - This is a huge problem for all people. We all judge people and shut them and their ideas out based on what we think we know about them. When we actually take the time to listen to what somebody has to say, then and only then should we really judge. If it works for somebody else and not for you find out why it works for them…don’t be quick to judge.
3. Train - There is nothing more frustrating to see than coaches who don’t do the programs that they write.How do you know if it works? How do you know what it feels like? How do you know if it’s too heavy, too light, too much or not enough?
The only way to find out is to do it. The program may look great on paper, but if it’s too much and you can’t recover from it, what’s the point?
4. Balance - Balance is a general word that refers to how we should do everything in life. If we do too much of any one thing, something else is going to suffer. For example, if we spend too much time at work our family and social life are going to suffer. If we train our internal rotators too much with excessive volume our external rotators are going to suffer and leave us more susceptible to shoulder injuries. If we eat too many carbohydrates, our insulin sensitivity is going to decrease and increase our chances of having type 2 diabetes. We need to have balance in everything we do in our lives: work, family, social life, training, and nutrition.
5. Coach People, not Athletes - The more experienced I get in this field, the more I realize that I not only coach athletes, but coach people. As coaches and trainers, we can have a profound influence on the people with whom we work. We need to realize that we are not only helping an athlete achieve their goals, but also helping them to become better people. We are teaching them what they can do mentally and physically, how to focus their mind, how to stay positive, how to make changes in their lifestyle, how to reduce stress, and how to lead a healthier lifestyle. We run a summer program for high school kids and the biggest changes we see in them are their confidence levels. Parents always remark on how our coaches have been a positive influence on their children.
“People will forget what you said. People will forget what you did, but people will never forget how you made them feel.”
-Veronica Jutras (former HC women’s basketball player and Be Athletic Camp Counselor)
EC: Great advice, B. On a semi-related note, what’s the biggest mistake you’ve made in your training and professional careers? Looking back, what would you do differently?
BP: Boy, where do I begin? My first mistake could have been all of the long distance training I did to lose weight when I was in high school. I’m positive that that training killed my chances to make it to the NBA (other than the fact that my genetics weren’t the greatest to begin with). Side note: I haven’t grown much since high school, either.
As I mentioned earlier, being close-minded and not seeking enough knowledge were the biggest mistakes I made. I thought I knew enough and didn’t believe in what other coaches did. Because it didn’t make sense to me, I closed them out and thought they were bad coaches. I didn’t seek to understand their perspectives or what they were looking to accomplish. I also stopped seeking out new information for a while and became content and comfortable. I soon realized that this was not a quick ticket to become a better coach or a better person. I know now that to become better, I have to try and learn from everybody that I meet. The only way to do that is to ask questions and seek to understand their perspective.
EC: Where do you see yourself in a few years, and how would you like to be remembered way down the road?
BP: In a couple years, I imagine myself as a head strength and conditioning coach at a university. I would like to run an excellent program that is respected by my peers, and produces quality professionals. I ultimately want to be known as a good educator and teacher. I really relish the opportunity to work with interns who are eager to learn and become good professionals. Another thing that I hope for is to have a lasting impact upon all the athletes with whom I work. There is nothing more satisfying than to know that you have helped somebody become a better person.
EC: I think it’s safe to say that you’ve already accomplished more in your 20s than most coaches accomplish in your lifetime, and there’s no doubt that you’ll continue to be a force on the performance enhancement scene for decades to come. That said, feel free to use the space below to shamelessly plug all of your products and services.
BP: Robb Rogers, Shawn Windle, and I make up S B Coaches College (www.sbcoachescollege.com), an internet education business committed to bringing you the latest information about the methods used by top-level strength coaches to prepare their athletes for competition. Whether you are a sport coach, strength coach, or athlete, we will provide you with products and information that will help you and your athletes achieve new levels of performance. You will find hundreds of inspirational and motivational quotes in our coach’s corner, thought-provoking tip of the months, information-packed newsletters, easy-to-understand articles, PowerPoint presentations that we have utilized, and high quality CD-ROMs and manuals for sale.
Readers can contact me at bnpuconn@hotmail.com
EC: Thanks for the time, B!
BP: Thanks Eric, I really appreciated and enjoyed this opportunity.
That’s all for this first newsletter; thanks for tuning in. If you have any questions or comments, please feel free to drop me an email at ec@ericcressey.com. If you have a friend who you think would like our newsletter, please feel free to pass this on and encourage them to Sign Up. |
| Read more |
|
| A few people found it hard to believe that the "average" teenage diet I outlined in my interview at T-Nation yesterday could actually be so bad. Don't believe me? A 17-year-old wanting to play Division-1 college baseball just brought this two-day diet record in for me:
Monday
7:00AM - Cheerios Crunch, Skim Milk
7:30AM - Energy Drink
11:00AM - 3 Double Chocolate Cookies, Skim Milk, Pasta w/White Sauce and Chicken
4:00PM - Sub w/ Grilled Chicken, Bacon, Mozzarella Cheese, and Red Sauce, Coke, Cookies
6:00PM - Sprite
8:00PM - Orange Soda
9:00PM - Buffalo chicken and ham calzone with blue cheese
10:30PM - Gatorade
Tuesday
7:00AM - Cheerios Crunch, Skim Milk
7:30AM - Energy Drink
11:00AM - 3 Double Chocolate Cookies, Crispy Fried Chicken
12:00PM - Gatorade
3:45PM - Medium Iced Coffee, 2 Doughnuts
7:00PM - Popcorn, Candy, Soda
8:00PM - Grilled Chicken, Gatorade
10:30PM - Gatorade
The scariest part is that neither of these were training days. He also has numerous chronic injuries (elbow) that just don't seem to be getting better.
Not exactly Precision Nutrition material, huh?
Eric Cressey |
| Read more |
|
LEARN
HOW TO
DEADLIFT
- Avoid the most common deadlifting mistakes
- 9 - minute instructional video
- 3 part follow up series
|
