Summary: Science Based Recommendations for Training to Maximise Endurance Adaptations

The following is adapted from a post on the GSSI Sports Nutrition Website.

Full Text (Deep Breath - its detailed ;) is here.

The Author is a world leader in muscle metabolism research. 

Keith Baar.

Twitter - @MuscleScience

SUMMARY

Using the molecular and metabolic information provided above, some simple nutritional strategies can be provided to make sure that we get the most out of our endurance training.

In order to do this, our goal as athletes and coaches is to maximize calcium, ADP/AMP, NAD+,  cAMP  (intra-cellular molecules) and  REACTIVE OXYGEN SPECIES  while  minimizing  injury. 

Below  is  a recommendation  based  on  the understanding  of  the  molecular biology  of  endurance  adaptations.  There  are  no  studies  yet  to support  superior  training  effects  but  this  is the  recommendation for endurance athletes based on current knowledge of molecular biology in relation to training adaptation:

a) Once or twice a week, start an “adaptive” session in a caloric deficit (i.e., in a fasted state such as in the morning before breakfast). This will make sure that SIRT1 activity would be high.

b)  Use a pre-training drink containing a low dose of caffeine (3mg/ kg body weight) but free of synthetic antioxidants so that perceived exertion would be decreased and the antioxidant scavenger levels would remain low. Caffeine decreases perceived exertion, helping to maintain exercise at a high intensity even when carbohydrate- depleted.

c) Use a pre-training drink low in carbohydrate in an effort to maximize AMPK activity and epinephrine levels as a result of training.

 

d) Train at a low absolute intensity for a long time to maximize the amount of time all of these signals are on while minimizing the mechanical strain on our bodies.

e) Alternatively, use double sessions where the first session depletes glycogen and the second session is performed at a high intensity in a glycogen-depleted state.

It is important to remember that this nutritional strategy is designed to maximize the adaptive response to training and is

likely to decrease performance during training.

Of course such training strategies will affect recovery as well, and athletes will have to find ways to balance training and recovery. Too many low glycogen sessions will increase the risk of overtraining despite lowering of the quality of training.

NOTE - FASTED TRAINING SESSIONS HAVE BEEN SHOWN TO BE LESS EFFECTIVE FOR FEMALE ATHLETES - in terms of benefits to endurance performance - than to men.

See here for paper. 

One thing this touches on is avoiding use of high dose anti-oxidants - such as Vitamin C and E. 

I know many athletes who wake up and take a high dose Berocca or 1000mg Vitamin C tablet every morning. Re-Think this strategy to get the most from your performance.

Supplements like Xtreme Endurance also contain high dose anti-oxidants which may also reduce/prevent the necessary stimulus to adapt and strengthen.

See here for a paper showing this. This has been repeated by other authors using different outcomes.

Thoughts welcomed.

Immune Health and Exercise - Should I exercise with a Cold?

Immune Health

We’ve all been there. Wake up, feel a bit groggy… headache kicks in, nose starts running, muscles ache.  Some people seem to cruise through winter with not  hint of a sniffle, but for most of us keeping on top of our immune health should be a priority this winter if we want to train consistently and get a head start on 2013 race goals.

I'll note here that if you find you are repeatedly getting run down or ill with repeated coughs and colds a health MOT and blood tests are recommended. Your GP will be able to rule out major things but athletes - whether amateur or elite - can benefit from optimisation of a number of blood biomarkers. 

This is one of the reasons I set up CuroSeven to offer this service which seemed to be lacking in the UK. Private testing with fast, accurate results applicable to you and your lifestyle. 

Mild/moderate exercise boosts the immune system – but anything over 90mins can negatively affect immune system function.

What does immune health mean?

Everyday we come in contact with thousands of different viruses and bacteria. Everything we touch – from a hand rail on a bus to a bathroom door handle will be covered in potentially harmful bugs. We touch things, then touch our faces. The bugs get access into bodies through mucosal surfaces – e.g nose cavity & mouth or a break in the skin. Any invading bug will quickly be thwarted in its attempts to gain access by our white blood cells, which capture the bugs and kill them before they can replicate and enter our blood stream (spreading and causing symptoms). We swallow vast numbers of bacteria and pathogens (potential disease causing bugs) everyday, but most die in the saliva or acid environment of the stomach. Some bugs are stronger than others and have evolved ways to evade our immune response, these make us unwell – until our immune system adapts and finds out a way to kill the invader. Vomiting and diarrhoea are the result of a pathogen gaining access into our systems – our body attempts to rid itself of the bug and its toxic products but increasing flow out of the gut.

                     Immuno-compromise

                                 = 

A state in which a person's immune system is weakened or absent.

Travelling to new places increases our risk of developing an illness as our immune system is challenged by exposure to new bugs. Any shared environment also increases illness risk as proximity to infected individuals is higher. Some people may carry pathogens and not be symptomatic. Coming into contact with them at a time of immuno-compromise may cause you to become unwell.

Upper Respiratory Tract Infections (URTI’s) are most common. An acute bout of heavy exercise induces immune system responses, which are similar to those induced by infection. In health you will recover quickly from this, but in times of extra training or other stress these responses persist and your chances of getting unwell are much higher if the appropriate action is not taken.

Every year the cold and flu pathogens change/evolve and avoid our adaptive immune system, which recognises bugs which have previously attempted to attack us. This is why (unlike chicken pox) you can repeatedly become infected and why we can’t vaccinate against common colds.  Endurance exercise and training if not properly managed can weaken our immune system. The recruitment of white bloods cells to fight off pathogens may be reduced and elevated levels of stress hormones (especially cortisol) serve to weaken the inflammatory component of the immune response and can allow pathogen entry. Even if this doesn’t result in full blown illness, once in our system bugs & their toxins cause inflammation and require energy to expunge from our bodies.

This is energy which otherwise would be optimising our muscular and hormonal recovery and adaptation from training.

Factors which increase risk of immune system suppression:

Increased intensity of exercise.

Increased duration of exercise.

Sleep deprivation

Psychological stress – work/life/family

Nutrient poor diet – inadequate zinc/vitamin C + Folate and healthy fats.

Calorie restricted diets

                                      Low body fat percentage

Frequent Travel    >>> increased exposure to new/unknown pathogens

Heavy drinking        >>> Alcohol depletes Vitamin B levels required for energy metabolism.

If you drink regularly consider taking a high dose B Complex Vitamin.

BOOST YOUR IMMUNE SYSTEM AND STAY WELL THIS WINTER.

TIPS.

Supplements:

As a rule I do not advocate taking any supplement day in day out year round as it is my personal belief that the body gets lazy in absorbing nutrients from food if this is the case. I am a big fan of juicing (less a fan of cleaning the juicer ;)

- especially green juices -using spring greens, cucumber, celery, ginger, fennel, cabbage and spirulina/chlorella as they have a highly alkalising and healing/cleansing effect on the gut.

(I am not sponsored by any company I mention in this article)

1. Vitamin C

Commonly heralded as protective against colds.

 Large scale scientific reviews suggest that taking daily Vit C is not recommended. However, may be protective against developing URTI in times of heavy training and or other physical and mental stress. Large doses 4-8g per day are needed to reduce symptoms and duration of colds and flu. 

2. Zinc

Taken in additional to Vitamin C as times of increased stress may boost immune system function. (taken with food as can cause nausea alone).

I notice when I used to get run down I get sores at the corners of my mouth. I see many athletes with similar (especially female). Angular Chelitis - they go away if I up food/nutrient intake & supplement with Zinc.

3)  Anti-Oxidant supplements. – No evidence that general supplementation with anti-oxidants boost the immune system. In addition, may prevent adaptation of muscles to training (by reducing the inflammation needed to stimulate muscles)

Vitamin E may be harmful in excess and actually be pro-inflammatory.

(It also is now thought to reduce adaptation to exercise training along with other antioxidants).

For more Information see the articles below:

1. Oral administration of vitamin C decreases muscle mitochondrial biogenesis and hampers training-induced adaptations in endurance performance.

2. Does Vitamin C and E Supplementation Impair the Favorable Adaptations of Regular Exercise?

3. No effect of antioxidant supplementation on muscle performance and blood redox status adaptations to eccentric training.

4. Vitamin C and E supplementation impair the favorable adaptations of regular exercise.

Exception : –

3. Quercetin

(Flavanoid).

Studies show promising immune boosting effects – also may boost mental stamina.

Also studies now showing it may boost VO2Max - again worth a try. 

Rich Food sources = onions, apples, blueberries, curly kale, hot peppers, tea, and broccoli. Also...

I like to get some of mine through a quality red wine :)

4.  Glutamine 

(Often found in ‘recovery’ drinks)

Immune suppression and a decrease in glutamine levels have been found in athletes undergoing intense physical training.

Supplementation before and after endurance races with glutamine seems to reduce URTI  incidence in athletes. But you need to take 3-5g. (depending on body weight) ... load up after illness to boost your immune system. I use this source as it is high quality and good value.

I use Glutamine regularly to improve gut lining integrity - preventing the so called 'leaky gut' - if you are interested in learning more about this - I recommend this book as excellent.... 

5)   COLOSTRUM

– (bovine – first milk)

Contain multiple molecules that can influence how cells grow, function and repair themselves. Recent widescale review reports that taking colostrum Improves resistance to infection and boosts immunity during times of strenuous training.

I take Neovite regularly when training hard and pre-race. Colostrum also helps to repair the gut lining and seems to improve muscle repair and recovery through its growth-hormone like stimulating effects.

Studies also show it reduces incidence of Gastro-intestinal distress experienced during exercise (especially in the heat).

See:

Bovine colostrum and immune function after exercise

) Probiotics.

Studies show Daily probiotics – Lactobacillus in particular – reduce URTI incidence in athletes.

I now use and swear by this one (not sponsored by this company).  

Biocare Acidophilus.

Related Article for reference - here.

7) Echinacea

Reduces symptom duration and incidence of colds in SOME regular users.

Use frequently. Tincture most potent.
Worth a try!

7)         Vitamin D

- An article in itself!  We all feel boosted by a trip abroad in the sun. Part of this is due to increased Vitamin D levels - formed by action of sunlight on a molecule in the skin. Vitamin D deficiency is ridiculously common in the countries which see very little sun for months - UK included. Supplementing with 500IU-1000 IU day is recommended. It may also boost muscle recovery and training adaptations.

See here for mor and more general relevance to the worldwide population here.

Practical Tips :

Thick Vaseline in nostrils may prevent bugs taking hold (I use it on flights as air very dry and lots of people).

I also take antibacterial wipes on planes and throughly wipe my environment.

I may a bit odd... but who cares if it helps!

I also use defence sprays - again creating a physical barrier to prevent bug entry through the nasal tract.

Sauna’s/Steam rooms raise body temperature and may help fight off illness.  Regular Sauna'ing has also been show to boost natural Growth Hormone levels - we like!
Keep hydrated.

{C}{C}{C}{C}{C}My favorite home remedy for a cold (which is tried and tested!) is a clove of raw garlic in a piece of ham or cheese with a few sips of a good red wine.
if you can't bear to chew... mash well and add to a meal... cooking reduces potency. Some olive oil or butter also helps absorption of the potent immune boosting components.

Garlic contains allicin, ajoene and thiosulfinates -- three powerful compounds that help the body prevent and fight infections. I knew a particular Pro cyclist who used to juice raw garlic cloves (20 of them!) and have it as a pure juice. Yum!

(The flavonoids in the wine helps to augment the immune boosting chemicals in the garlic). Best shared with your partner otherwise there may be some complaints!

I also use Oil of Oregano after Ben Greenfield told me he swears by it as a bug-buster! It even tastes like anti-septic.. but boy it clears up the sniffles and dodgy tummy quickly.

Should I exercise if I have a cold or feel unwell?

Generally speaking if symptoms above the neck - runny nose... headache, etc... mild exercise may boost recovery if heart rate kept down and hydration up.
If light headed, or resting heart rate raised... or heart rate much higher than normal for same exercise... STOP and rest up.
If you push on through... chances are you will be ok for the session, but the bug will hang around longer and may reactivate days/weeks down the line. Immune system will be under pressure too, so chances of picking up another bug are increased.

As a special word of warning - if you have a viral illness with sore muscles, headache etc. Please do not try and push through hard sessions or take part in a race. I know a few people personally whom have developed viral endocarditis (myocarditis - see below).

This can be potentially fatal, so please, if you are ill, ignore the HTFU triathlete mantra and refrain from training hard or racing.  

Myocarditis, inflammation of the heart muscle, is one of the more common and most serious complications of  an acute (usually febrile) infection. While many viruses and some bacteria can cause myocarditis, a family of  viruses called the enteroviruses are the most common culprits. Unfortunately, a good physical exam and  history by your doctor is unlikely to determine the exact cause of your fever and muscle aches. Your doctor  won't be able to tell you whether your symptoms are caused by a rhinovirus (which causes common cold &  is rarely associated with myocarditis) or an enterovirus (relatively high risk of myocarditis).

The relative frequency of myocarditis during the flu wouldn't be a big deal except for an important fact:  vigorous exercise worsens this potentially life-threatening condition. Animal experiments demonstrate that  exercise increases viral replication in heart muscle, resulting in more inflammation and destruction of heart muscle - not good news in the here and now OR for your future in sport.

Even after an episode of acute myocarditis is over, there can be long-term consequences. Inflammation can scar the heart muscle. These scars can be where potentially fatal arrhythmias start and these heart rhythm disturbances can change or even end your life.

This process of inflammation and subsequent scarring of the heart muscle is one of the hypotheses for the origin of Greg Welch's career-ending difficulties with ventricular tachycardia.

This isn't just something that happens to 'other people'.

 

A version of this article appeared in the January Edition of

Triathlon Plus Magazine.

Interesting Facts:

1.

During a febrile or systemic illness, athletes should be wary of stressing muscles that are actively being broken  down to fuel the body's defenses. Normal recovery after a workout can be greatly 
prolonged and the risk of injury may be heightened. Studies have shown a 25 percent decrease in
isometric muscle strength after a  simple febrile (high temperature) illness such as the flu. 
eplenishing muscle mass lost during a three-day febrile illness may take  up to two weeks.

2.

 Unfortunately, you can't lose body fat while you are sick, as fat metabolism is impaired during  infections. This causes the sick person to rely more heavily on muscle as an energy source than it normally  would during times of physical stress (e.g., starvation or heavy training). So any weight loss during a febrile  illness is generally lean muscle mass

3.

 During an infection, people become catabolic (the opposite of anabolic) and break down muscle protein. The degree of muscle catabolism and protein loss is related to the height and duration of the fever caused by the infection. Unfortunately, there is no evidence that controlling a fever with acetaminophen (paracetamol) or ibuprofen decreases this loss of hard-earned muscle. The amino acids that are liberated from muscle are scavenged by the liver and used as an emergency energy source (glucose production via gluconeogenesis) and as the building blocks for acute phase proteins, which the body employs to fight infection.

4.

The ability to perform aerobic metabolism, the primary energy source during  long-distance training and racing, is impaired during infection. Studies on rats forced to exercise during an  experimental infection show a substantial decrease in performance-related metabolic capacity. Concentration of enzymes essential to aerobic metabolism are diminished in muscle biopsies of infected humans. Lactate  threshold (anaerobic threshold) and maximal oxygen (VO2max) uptake are depressed during and following an  infection. It can take one to three months for an athlete to fully recover pre-illness levels of aerobic enzymatic  efficiency.

In summary, hard exercise when you have anything more serious than a cold is unlikely to result in significant  physiological gains. Training under these circumstances will be of lesser quality, and may even lead to serious  consequences. You are more likely to perform well in your goal race and in life if you occasionally learn to  kick back and rest, rather than trying to fit in one more hard workout