Tips and Tidbits May, 2009

nutrition Tip of the month:

Parrillo Pro-Carb Powder™ is the ultimate carbohydrate supplement. Carbohydrates are a great energy source for fueling athletic activities and supporting weight gain. Pro-Carb™ is ideal for carb loading, for use during training and athletic competition and as a source of extra calories during heavy training. Not only is it high in carbohydrates, but a Pro-Carb™ drink also supplies water which is needed for glycogen storage. Using Pro-Carb™, you get a more even energy level because the carbs are released slowly, minimizing the chance that any will spill over into fat stores. Pro-Carb™ contains no simple sugars or artificial sweeteners; it’s available in Vanilla, Chocolate, Strawberry, Banana, and Peach flavors.

Make an effort to do your aerobics in the morning for 45 to 60 minutes–before breakfast, several times a week. By exercising before your first meal, you begin burning fatty acids for energy in the absence of glycogen. You become leaner as a result. Then later, the carbohydrates you eat are efficiently re-supplied to muscles, without being turned into body fat. Plus, your metabolism is activated for the entire day. Don’t underestimate the power of aerobics in your training program! The benefits are numerous, from fat-burning to cardiovascular health to improved recovery mechanisms. Just don’t “coast”, work out hard to get the results you want! 

Breaking News Fitness & Nutrition

Fight Osteoporosis: Bone Up on a Quality Diet 

Findings from a new study suggest vitamin C may be protective against bone loss in older men.  Osteoporosis—a condition in which bones become porous and weak—affects about 10 million people in the U.S. population, and low bone mass is a public health concern among another 44 million people aged 50 or older. The researchers wanted to examine whether fruit- and vegetable-specific antioxidants such as vitamin C might decrease oxidative stress that is linked to accelerated bone loss. In the Framingham Osteoporosis Study, bone mineral density at the hip, spine and forearm was measured in 344 men and 540 women aged 75 on average. Because people at risk for bone loss, such as smokers, may use vitamin C supplements more often, the potential effects of vitamin C intake obtained from diet, supplements, and both diet and supplements were examined. Interactions based on smoking, calcium and vitamin E intakes were tracked. The researchers observed significant positive associations for total vitamin C—both dietary and supplemental—among men who never smoked. 

Among a subset of the participants—whose bone mineral density was again measured after four years—different interactions were observed. During those four years, total vitamin C appeared to be protective against losses in bone mineral density in two areas of the hip among men with low calcium or vitamin E intakes. That finding is consistent with previous reports by Tucker and other researchers that higher fruit and vegetable intake has positive effects on bone mineral status.

By Rosalie Marion Bliss, Oct. 2008, Agricultural Research Service, USDA 
 

Question of the month: 

Question: How important are nutritional supplements for athletes? 

Answer: First, make sure you remember: food is the foundation! There’s no supplement that has ever come close to providing everything you get from food. That’s not to say you don’t get results from supplements – you do, but only when taken with food and at the proper time and in the proper combinations. Vitamins, minerals and electrolytes, amino acids, medium chain fatty acids, aspartates, lipotropics, and other supplements increase the nutrient density in body cells, activating your body chemistry for growth. Once you’re eating correctly, supplements can be added to your diet to maximize the results. When you add the right supplements to the proper nutritional foundation, you’ll be bowled over by the amazing progress you can make!

Quick Tip of the month:

Try this easy topping to add more flavor to your grilled chicken or fish: Add a capful of salt-free lemon pepper seasoning mix to 2 Tablespoons of Butter Flavor CapTri^® MCT Oil, stirring well.  Try other salt-free seasoning mixes, like Italian, Herb & Garlic, Southwest, or Caribbean. 

Dominique’s Time Cruncher 

Ú To save time, always make a list before going to the grocery. First, plan your menu for the week, then make your grocery list according to what you’ll need. This way you can shop quickly and you won’t have to make extra trips to the store later.