The Importance of Adhering to a Post-Workout Nutrition Plan

Rosario Colomba MAT, CSCS, CK

Personal Training Manager – Xanadu Health Club

I would like to start out by saying that your hard work is not going unnoticed. Hell, I’ve probably cleaned up your sweat at one point or another. What I want to uncover in this installment of my blog series is the importance of post-workout nutrition as an enhancement to all of that exercise.

Actually, did I say post-workout nutrition will enhance the rewards of your workouts? What I meant to say is that the types of nutrients you ingest and how long after your workout it takes you to ingest those nutrients isn’t only important....it means everything.

You’re probably saying, “that was a pretty vague statement.” “What does he mean by everything?” When I say everything I mean that whatever your goals are (building muscle, burning fat, speeding up recovery...), post-workout nutrition will allow you to accomplish it.

Believe me, I respect the fact that some of you even find the time to workout. I understand that going to the grocery store or back to work is important. So please don’t be mad at me...you are accomplishing very little if you do not follow your workouts with the right balance and timing of nutrients.

First let’s discuss what exercise actually does to the body. Exercise itself actually breaks down muscle tissue and depletes its nutrient stores. This isn’t a bad thing. By breaking down the muscle during exercise you begin the phenomenon known as “remodeling.” Remodeling is a term given to describe the body getting stronger as a result of exercise. So you’ve got the blueprint, you broke down the walls, and now you need the tools to build newer, stronger walls.

The specific types of nutrients one should ingest immediately after a workout are for an endurance athlete, a nutrient rich and carbohydrate dense food source. This will optimally promote glycogen re-synthesis. For somebody who has just finished weight training with the goal of strength, toning, muscle building, and fat burning; ingesting a nutrient rich food source with a ratio of 2:1 carbohydrates to protein will optimally promote protein synthesis and decrease protein breakdown. The reason why carbohydrates are still so important to the person weight training is because they will be the driving force behind delivering all of that protein to the muscle. It is important to remember that an excess of carbohydrates beyond that of stimulating a release of insulin to aid in the delivery of protein to the muscle will get stored as fat. Therefore, make smart carbohydrate choices when designing your post-workout nutrition plan. For example, stay within the caloric boundaries that are appropriate for you. As well as choosing carbs that are all natural and high on the glycemic index.

It may sound obvious but your post-workout nutrients should be virtually fat free as well. This is because fat slows down transit through the stomach and thus may slow the digestion and absorption of carbohydrates and proteins. Timing of ingesting these nutrients is also a key and important factor. Immediately after training the cells of your body are like open windows ready to accept all the healing benefits a nutrient rich post-workout meal/supplement will provide. Within 1 hour of training your “window of opportunity” will diminish, thus leaving your body malnourished during its moment of need.

If you are on the run try a whey protein shake or a fruit smoothie. Maybe pre-pack some fruits and Greek yogurt. Whatever you do, protect the time and investment that you are putting into your workouts and take your results to new heights by adhering to a consistent post-workout nutrition plan.

The Toxic Effects of Sugar

Rosario Colomba MAT, CSCS

Personal training Manager - Xanadu Health Club

Those of us with children know that every study or news article regarding the latest research on children’s health catches our attention.

It’s out of love, and I am guilty of it as I assume you are! While doing research for this article I stumbled upon the work of Robert Lustig, a specialist on pediatric hormone disorders and the leading expert in childhood obesity at the University of California’s School of Medicine. I will share his findings with you and I believe that they will definitely catch your attention as they did mine. With that being said here is the sensational, over- the- top headline . . . Sugar Causes Cancer. Well, maybe. It has also been connected to obesity, diabetes, heart disease, and hypertension. Most are aware that the over-consumption of sugar is linked to these life-threatening diseases, but cancer has never been connected with sugar, which is why the topic warrants further consideration. I will explain how the body breaks down sugar and provide insight into how this makes it so toxic - especially for our children.

Lustig uses the word sugar when referencing both sucrose (beet & cane sugar, whether white or brown) and high fructose corn syrup. The body metabolizes these differently than glucose which is a by-product of starchy carbohydrates and breads. Glucose is metabolized by every cell in our body, whereas sucrose and high fructose corn syrup is broken down primarily by the liver. When our livers are forced to metabolize sugar it is put through a great amount of stress, and instead of breaking it down it converts it to fat. This process is expedited when the sugar is refined and consumed through processed fruit juices, soda, & candies because the speed and volume at which it enters the liver is increased. When our liver begins to store fat, the body develops insulin resistance. This resistance to insulin reduces our ability to metabolize the food we consume and therefore will lead to obesity, diabetes, heart disease, and hypertension. Over time, despite our resistance to insulin, our bodies will still have an elevated level of insulin which researchers call insulin-like growth factor. The reason for this is that our pancreas is working in overdrive to meet the demand of metabolizing the high content of sugar. Insulin- like growth factor has the same autoimmune effect on our cells that cancer does. It over feeds them and allows them to grow and become more needy than they were designed to be.

So how does this relate to our children? Studies have shown that in order for insulin-like growth factor to do its dirty work, it must have time. A child consuming a diet high in sugar has plenty of time for this to run its course. That is why it is so important to rid your cupboards of all foods & beverages high in sugar. Now you may be wondering about fruit. Fruit does contain fructose but in its natural state. Fruit also contains valuable nutrients and fiber that our bodies need. Need more reasons to get rid of all that junk? Keep reading!

UPDATE: According to a recent study out of Leiden University in the Netherlands, high blood sugar levels were also correlated to aging. They took pictures of over 600 men’s & women’s faces, aged 50-70 years old. Those with higher blood sugar levels were perceived to look older. A reason for these findings included the low nutrient content in sugar which robs your body of vitamins that are essential for healthy skin. Another more detailed study published by the American Aging Association took other factors into account including gender, body mass index, insulin levels, and whether the person is a smoker. Still, the findings indicated that higher blood glucose correlated to the older looking person. Maybe that handful of almonds doesn’t sound so boring after all.

(Adapted and updated from my previous article in Windsor Body Magazine )

The Minimalist Shoe Revolution

Ross Colomba MAT, CSCS, CK

Many questions have been raised about minimalist shoes. More and more people are beginning to wear them but are they good for everybody? Under what conditions should people use them? What is the benefit? I will attempt to answer these, among other questions.

The foot is an amazing part of our body. There is an estimated 100,000 – 200,000 exteroceptors in the sole of each foot. Exteroceptors are one of three types of receptors in the human body. Anytime sensory information is gathered from our environment, exteroceptors send this information back to the brain so that the brain can confirm that its original command is being executed properly. When walking or running, the exteroceptors in the feet send the majority of this biofeedback.

Daniel Howell, PhD, author of the Barefoot Book outlines a phenomenon called Shoe-Induced Neuropathy. Shoe-Induced Neuropathy is typical of the traditional running shoe. Its hard rubber outer sole & soft cushioned insole silence the biofeedback from the exterocpetors in our feet. This disables the brain to make subtle adjustments in our gait (proprioception) and can lead to inefficient and less graceful strides. Socks can silence this biofeedback even further.

The minimalist shoes produced today, by theory, are designed to give you minimal support so that all of those exteroceptors can do their job. Overtime, your body is said to get stronger through improvements in your gait and neuromuscular communication. A study done this year by the University of Memphis Neuromechanic Laboratory notes that although research is still premature “it is still possible that incorporating minimalist footwear into part of the training activity may lead to positive benefits for the athlete, such as improved running economy and improved proprioception.”

As a trainer, I would have to advise those trying these shoes for the very first time should have no other existing injuries or conditions to their feet or lower body. It is also important to prepare your feet by strengthening them.

The Vibram fivefingers website (http://www.vibramfivefingers.com/education/why_barefoot_works.htm) is a great resource and lists exercises one can do to prepare their feet to wear these shoes. Additionally, once you have strengthened your feet, allow them to get used to the shoes by wearing them during light activities and then gradually working your way up. As well, remember that deciding to wear these shoes will depend heavily on the sport you are playing or the activity you are taking part in. Stick to the regulations of your sport and wear safety shoes when necessary.

The Difference between STOTT PILATES and Pilates.

Q. What's the difference?

A. STOTT is an elite level of Pilates which expands into greater detail (STOTT PILATES includes advances in spinal rehabilitation practices, promoting neutral spine placement and stabilization of the upper back while keeping with contemporary physical therapy practices).

STOTT PILATES is now available at Xanadu Health Club for both members and non members. Call or see the front desk for more details.

A Deeper Look at HCG Diets…

Ross Colomba MAT, CSCS, CK

Personal Training Manager - Xanadu Health Club

A common mistake is for people to call me Ross Colombo instead of Ross Colomba. It’s kind of annoying but during my research for this blog, the latter actually fits because I set out to investigate factual information on the pros & cons of being on the Human Chorionic Gonadotropin (HCG) diet. This is a non-biased account of the information I acquired and in no way is it an attempt to shamelessly promote a product or service.

My job, first and foremost, as a health professional is to provide you with up-to date information grounded in evidence regardless of affiliation or monetary gain.

The HCG diet is anywhere between 26-40 days long. It includes administering HCG injections, drops, or creams. Caloric intake is limited to 500-800 cals per day. All starchy & sugary carbs are eliminated, other than a minimal amount of fruits. The diet primarily consists of lean cuts of protein (beef, chicken, & fish) & vegetables. As a standard, those on the diet are expected to lose anywhere between 1-3 pounds per day. Common side effects are fatigue, leg cramps, headache, feeling thirsty all the time, bad breath, metallic taste in the mouth, weakness, dizziness, nausea or stomach ache, sleep problems, & constipation.

HCG is a hormone that is most prominently produced in pregnant women in the cells that form the placenta. This helps the body bring nutrients into the placenta, fueling the fetus with the energy to grow. Proponents of this diet plan say that HCG helps stimulate metabolism and fat burning because the hormone signals the hypothalamus in the brain to mobilize fat stores and convert them for energy. As of December 2011, the FDA sent a letter to companies that sell over-the-counter products stating that HCG has not been approved for weight loss. The letter also contained information that the drops used as part of the HCG protocol do not contain the HCG hormone but a synthetic version. This is nothing new. In 1975, the FDA made it illegal for all HCG diet manufacturers to disclose that HCG products cause weight loss and that it hasn’t been demonstrated to be effective adjunctive therapy in the treatment of obesity. In 1995, the British Journal of Clinical Pharmacology stated that “there is no scientific evidence that HCG can or does treat obesity,” which is why independent researchers, the FDA, and most recently the Mayo clinic are pointing to the reduction of calories as a reason for the rapid weight loss.

Diets that are low in carbohydrates will typically trigger a state of ketosis after the body is starved of carbohydrates for several days. Instead of using carbohydrates as a main source of energy, the body will begin to burn fat as fuel. Ketosis is a stage in metabolism occurring when the liver has been depleted of stored glycogen and switches to a fasting mode similar to one that occurs during sleep, dieting, and the body's response to starvation. Energy from fat is mobilized to the liver and used to synthesize glucose. As a result of this metabolic response, ketones are produced and left to roam throughout the body. Some can be excreted via the lungs, while others must be broken down by the kidneys. This over- works the organs and forces them to excrete important electrolytes such as calcium, magnesium, & potassium. Reducing the amount of calcium in the body can lead to weakened bones & teeth. Low levels of magnesium are associated with reduced muscular function, and once potassium levels drop muscle fatigue and heart arrhythmias begin. In extreme cases, ketone body accumulation can lower the blood's pH to dangerously low acidic levels, leading to ketoacidosis which can be fatal.

Furthermore, diets consisting of between 500-800 kcals are classified by nutritionists & doctors as being VLCD (very low-calorie diets). Long-term side effects are anemia, decrease in thyroid function, bone loss, a decreased immune system and malnutrition. These diets are not well-balanced and do not provide enough calories, severely depriving individuals of much needed nutrients. If this isn’t concerning enough, research also shows that those on VLCD’s will, the majority of the time, gain their weight back.

As with the start of any new diet, it’s always best to at the very least make an appointment to see your doctor and get a physical. Make sure you’re screened for diabetes – especially if you have a family history, and ensure your hormones are at adequate levels. As I said earlier, I am here to provide the factual evidence surrounding the latest topics on health and wellness. At the end of the day you must decide if the positives outweigh the negatives. For another informative look at the HCG protocol refer to the following links.

References

• Mayo Clinic; HCG diet: Is It Safe and Effective?; Jennifer K. Nelson, R.D., L.D.; June 26, 2010
• http://www.fda.gov./NewEvents/Newsroom/PressAnnouncements/ucm282334.htm
• "British Journal of Clinical Pharmacology"; The Effect of Human Chorionic Gonadotropin (HCG) in the Treatment of Obesity...; G.K. Sabine Lijesen, et al.; 1995
• http://www.fda.gov/Safety/MedWatch/SafetyInformation/ucm254838.

Going Greek! (Continued from the March 2012 E-newsletter)

Less Sugar

Greek yogurt contains less naturally-occurring sugar than American-style yogurt. In 7 oz. of plain Greek yogurt, there are 8 g of sugar; the same amount of plain American yogurt contains about 17 g. Choose plain rather than flavored Greek yogurt to obtain more potassium, zinc and vitamins B6 and B12 per serving. The Center for Science in the Public Interest notes that some of the volume in flavored yogurt containers is taken up with the sugary fruit topping rather than nutritious yogurt, so they contain less of these healthy nutrients. Flavored Greek yogurts include up to 11 g of added sugars -  almost 3 tsp. worth. Add your own berries and a drizzle of honey to plain yogurt to control your sugar intake.

Less Sodium

Salt is a big red flag, and many consumers are looking for lower in salt items. According to the USDA, Greek yogurt has less sodium by up to 50 percent. Plus, it still has a full-bodied taste without the high sodium content.

More Versatile

Greek yogurt can be used for many dishes including savory and sweet. Due to its thick texture and rich taste, many people use it as a substitute for milk, sour cream and even use it for baking.

Better Texture

Greek yogurt has a smooth, rich and thick consistency. Part of what makes Greek yogurt different than regular yogurt is that it is strained to remove the whey. When whey is removed, so is water, which creates a thicker, more substantial yogurt product. This is why Greek yogurt is so popular because of the satisfaction after eating something creamy and smooth.

See! Told ya it was better!

I Put That S@#?! on Everything!

Rosario Colomba MAT, CSCS, CK

Personal Training Manager - Xanadu Health Club

Are you like me? Do you use olive oil for a variety of nutritional purpose? With its great taste and high levels of heart healthy antioxidants called polyphenols and the monounsaturated fats (which lower LDL’s and raise HDL’s) it has been the perfect oil to cook with. Yet there are times when olive oil shouldn’t be used- most notably when using high heat. When exposed to temperatures between 365-420 degrees F the beneficial compounds start to degrade and potentially health-harming compounds form.

Don’t fret- olive oil is still the oil of choice when making salad dressing, sautéing vegetables over medium heat, or drizzling over steamed vegetables. If you are roasting or baking, canola oil is a good choice because it’s healthy properties (high levels of alpha-linolenic acid and low in saturated fats) are better equipped to stay together at higher temperatures. The only downfall is that most of the canola oil produced in the United States is made from genetically modified canola seeds. If this is a concern, try the more expensive avocado, macadamia nut, or almond oils. Safflower oil is also gaining traction as a healthy and affordable alternative, but its bitter taste can turn some people off.

Therefore, because using oil is inevitable when cooking, choose the one that is best for your dish and cooking method.