ANTIoxidants & Athletic Performance: Part 2

ANTIoxidants & Athletic Performance: Part 2

Nitrates and polyphenols: two of the hottest supplements under observation for improving athletic performance. Strategic ingestion of foods rich in these compounds, such as beetroot juice and cherry juice (respectively), has been found to offer positive effects on performance. Let’s take a closer look at a summary of the research.

• Nitrates
  • Increase power performance
  • Enhance maximal muscle power in trained athletes

VS.

• • More effective for endurance exercise than for time trials

VS.

• • Lower 02 consumption during moderate- and severe-intensity exercise

??

• • Beet root juice may reduce 02 consumption to a greater extent than sodium nitrate
  • Need further research!

• Polyphenols
  • Antioxidants noted to hinder training adaptations
  • Conversely, increase mitochondrial biogenesis & improve vascular function
  • Supplementation for >7 days increases performance by ~2%
  • Over 21-day period, pomegranate juice shown to ↓ levels of oxidative stress markers & exercise-induced oxidative damage

                ??

• • Polyphenols vs. Antioxidants (Great debate exists here because polyphenols have been shown to exert physiological effects that may improve performance. However, they are considered antioxidants- supplementation of which has been shown to hinder training adaptations.)

At this point, the most solid conclusion we may draw from existing research is that we need more of it. Who wants to step up to the plate?! 😊

References:

• McMahon, N. F., Leveritt, M. D., & Pavey, T. G. (2016, September 06). The Effect of Dietary Nitrate Supplementation on Endurance Exercise Performance in Healthy Adults: A Systematic Review and Meta-Analysis. Retrieved June 08, 2017, from https://link.springer.com/article/10.1007/s40279-016-0617-7
• Flueck, J. L., Bogdanova, A., Mettler, S., & Perret, C. (2016). Is beetroot juice more effective than sodium nitrate? The effects of equimolar nitrate dosages of nitrate-rich beetroot juice and sodium nitrate on oxygen consumption during exercise. Applied Physiology, Nutrition, and Metabolism, 41(4), 421-429. doi:10.1139/apnm-2015-0458
• Rimer, E. G., Peterson, L. R., Coggan, A. R., & Martin, J. C. (2016). Increase in Maximal Cycling Power With Acute Dietary Nitrate Supplementation. International Journal of Sports Physiology and Performance, 11(6), 715-720. doi:10.1123/ijspp.2015-0533
• Somerville, V., Bringans, C., & Braakhuis, A. (2017). Polyphenols and Performance: A Systematic Review and Meta-Analysis. Sports Medicine. doi:10.1007/s40279-017-0702-6
• Fuster-Muñoz, E., Roche, E., Funes, L., Martínez-Peinado, P., Sempere, J., & Vicente-Salar, N. (2016). Effects of pomegranate juice in circulating parameters, cytokines, and oxidative stress markers in endurance-based athletes: A randomized controlled trial. Nutrition, 32(5), 539-545. doi:10.1016/j.nut.2015.11.002
• Braakhuis, A. J., & Hopkins, W. G. (2015). Impact of Dietary Antioxidants on Sport Performance: A Review. Sports Medicine, 45(7), 939-955. doi:10.1007/s40279-015-0323-x

Muscles by Madz "Meal Manual"

$25.00

• WHAT: This is a loaded bullet (point)! The MBM "Meal Manual" includes the following:
  • Collection of healthy recipes offering suggestions for how to eat a balanced variety of delicious foods.
  • Sample daily menus that illustrate how these recipes might fit into your daily dietary intake.
  • "Smart Swaps": Lighter alternatives for traditionally less-healthy food favorites.
  • "Restaurant Reviews": Reviews of menus from various dining establishments focused on which items are more beneficial to order in terms of nutritional value.
• WHY: Many of us find it easier to have explicit instruction guiding our dietary decisions (sample daily menus), yet appreciate variety in our meals (recipes). It is important not to completely give up some of your less-healthy favorite foods, but rather find a way to enjoy them in a healthier manner ("Smart Swaps"). Finally, life happens- we dine out! And that is a-okay. As long as we order wisely, dining out does not have to be a dietary disaster.
• HOW: Rather than sending out a one-time finished document, I have decided to house this information in a Google drive document to which you will receive a link upon purchase. This will enable you to receive updates to the document as they are added, such as new recipes, new "Restaurant Reviews", new "Smart Swaps", etc. The Google Drive app will allow you to access the google document from your phone from at anytime, allowing you to refer back to recipes while at the grocery store, "Restaurant Recommendations" while deciding on a dinner date, etc.

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