Colostrum increases IGF-1

Colostrum is the pre-milk fluid produced by the mammary glands of all nursing mothers (humans and animals). It promotes growth in newborns and protects them from disease by beefing up their immune systems. It also has anabolic effects in adults. Australian researchers found that colostrum supplementation increased IGF-1 levels in pigs that had undergone bowel surgery.The colostrum slowed the movement of food through the gastrointestinal tract, which increased the absorption of energy. A study from Finland found that colostrum supplements increased IGF-1 levels in power athletes.

IGF-1 is a highly anabolic substance that works in concert with growth hormone. They gave male and female athletes 20 grams of colostrum per day for 14 days. They found large increases in IGF-1 and immunoglobulins A and G, which are important immune system chemicals. Supplements were more effective in female than male athletes. This supplement may prove useful in promoting muscle growth and protecting athletes from disease. (Journal Parenteral Enteral Nutrition, 32: 266 – 275, 2008; Medicine and Science in Sports and Exercise (AGSM annual meeting abstracts) 32: 5117, 2000)

Low Glycemic Index Foods Best For Weight Loss

Glycemic index is a measure of how fast foods increase blood sugar. Many recent studies found that high-protein, low-carbohydrate meals promoted weight loss best during the first six months of dieting. After six months, however, low-calorie diets of any composition help people lose weight equally. Ninety percent of people regain the weight they lose 12 months after the end of the diet. Scientists are anxious to learn effective ways for preventing "weight creep." Australian researchers, in a review of literature, concluded that low glycemic index carbohydrate diets that include foods such as fruits and vegetables, whole grains and beans were best for maintaining weight loss over many years.

Low glycemic carbohydrate diets and high-protein, low-carbohydrate diets were equally effective for weight loss. The incidence of premature death was lower in people eating more low glycemic index carbohydrate foods. It's relatively easy to change your diet. Substitute whole-grain bread for white bread; rolled oats or muesli for processed breakfast cereals; biscuits made with dried fruit, oats and whole grains for plain biscuits; and cakes and muffins made with fruit, oats, oat bran, rice bran and psyllium husks for those made with flour and shortening. (Asia Pacific Journal Clinical Nutrition, 17:16-19 19, 2008)

Eat More Protein!

The recommended daily allowance for protein is 0.8 grams per kilogram bodyweight per day. That might not be enough, according to nutrition experts from the 2007 Protein Summit. Eating as much as 35 percent of your calories as protein might prevent type 2 diabetes, obesity, Metabolic Syndrome, cardiovascular disease, bone and muscle loss, and physical degeneration accompanying aging. Emphasize high-quality protein from animal sources such as dairy, meat, eggs, poultry and fish.

These foods contain the ideal balance of  essential amino acids necessary for optimal metabolism.They are also high in other nutrients such as calcium, potassium, phosphorus, vitamins A, D and B12, riboflavin and niacin. One of the best and healthiest ways to increase protein intake is to eat at least three servings per day of low or nonfat milk and cheese. For the Arnolds of tomorrow, high protein intake might stimulate protein synthesis and prevent protein breakdown, particularly when they want to get lean and ripped. (American Journal Clinical Nutrition, 87: 1582S-1583S, 2008)

Glycogen: Train Low/Compete High?

Glycogen is stored carbohydrates found in high levels in the liver and muscles. Muscle biopsy experiments in the 1960s showed that glycogen depletion was associated with fatigue in endurance events such as the marathon. Scientists viewed glycogen as stored energy. Recent studies showed that glycogen levels are important signals to the cells that cause increases in fitness with training. Exercising with low glycogen stores causes metabolic and cell stress, and also triggers the release of fight-or-flight hormones such as adrenaline. In turn, this activates signaling chemicals to increase mitochondria) mass, power output capacity and improve endurance performance. Mitochondria) mass is highly related to endurance capacity.

Increasing it is a primary goal of endurance training. The activity of the signaling chemicals is lower when glycogen levels are high. Australian researchers suggested that endurance athletes would benefit from training in a glycogen-depleted state during the off-season— a time when they do base conditioning. This practice is not a good idea during peak season because glycogen depletion reduces training intensity. Manipulating muscle and liver glycogen levels might be a promising technique for maximizing cellu-lar responses to endurance training. (European Journal Sports Science, 8: 97-106, 2008)

Protein And Pumping Iron

Health experts, coaches and athletes have argued about the ideal protein intake for thousands of years. Ancient Olympians such as Milo of Croton were famous for eating massive quantities of meat in preparation for the games. The recommended daily allowance (RDA) for protein is 0.8 grams per kilogram bodyweight per day. Most professional weight trainers consume more than 2 grams per kilogram per day. Kevin Tipton from the University of Birmingham in the UK concluded there is little support for extremely high protein intakes (i.e., greater than 2.5 grams per kilogram per day).

Muscle protein synthesis increases and protein breakdown decreases when athletes consume protein shortly before or after weight training. Studies of military recruits showed that eating post-workout protein supplement promoted recovery and prevented overtraining injuries. However, consuming too much protein might be counterproductive. Gains in muscle size and strength occur in response to cell stress. Increasing blood amino acid levels too much might reduce cell stress and limit training gains. Hopefully, it won't take us another 1,000 years to determine the optimal protein intake for intensely training athletes. (European Journal Sports Science, 8: 107-11 118, 2008)

Arginine Increases Muscle Strength And Power In Women

Muscle strength and power decrease rapidly in women after menopause, but L-arginine supplements might slow the decline. L-arginine is one of the principal ingredients in nitric oxide promoting supplements. It increases several hormones that regulate metabolism and muscle growth (e.g., growth hormone, insulin, adrenaline) and it increases nitric oxide levels that enhance blood flow control. Healthy nitric oxide production is critical for any process in the body requiring blood flow. NO promotes wound healing following cuts, abrasions and injuries to muscles, tendons and ligaments.

It also prevents atherosclerosis (hardening of the arteries), erectile dysfunction and diabetes. Nitric oxide boosters are supposed to increase muscle blood flow and promote muscle hypertrophy. No well-controlled study has shown that L-arginine or nitric oxide-boosting products increase muscle mass or strength. A German study found that L-arginine (14.2 grams per day) administered for six months increased grip strength and vertical jump in postmenopausal women. Typically, strength decreases rapidly after menopause, but L-arginine prevented the decline.These effects have not been demonstrated in young weight-training men. (Clinical Physiology Functional Imaging, in the press; published online June 2008)

Coffee Drinking Prevents Premature Death And Heart Attacks

People often give up coffee when they are trying to live a healthier lifestyle. Coffee is addicting, promotes insomnia and increases heart rate. What evidence do we have that it's bad for you? Researchers from Spain and from Harvard University found that coffee drinking was not linked to premature death or heart attack and actually had positive health effects. They studied the link between various diseases and coffee drinking over a 20-year period in nearly 150,000 people. Drinking 4 cups of coffee per day or more reduced the risk of premature death by 7 per-cent to 20 percent. Heavy coffee drinking prevented deaths from cardiovascular disease by up to 25 percent.The results were independent of caffeine intake, so there is something else in coffee providing health benefits. (Annals Internal Medicine, 148: 904-914, 2008)

Simple Sugars Increase Cancer Risk

Italian researchers, using a statistical technique called meta-analysis that pools the results of many studies, concluded that diets high in simple sugar (i.e., meals with high glycemic index and glycemic load) increase the risk of colorectal and endometrial cancers. Many diet plans classify good and bad Garbs according to the glycemic index– a measure of how fast a carbohydrate increases blood sugar. A low glycemic index food will cause a small rise, while one with a high index triggers a dramatic increase in blood sugar. An index of 70 or more is high, 56 to 69 is medium and 55 or less is low.

Some scientists think that eating high-glycemic foods promotes obesity and increases the risk of type 2 diabetes and heart disease.The problem with this index is that healthy foods, such as carrots and watermelon, have high glycemic index. An equally important index is glycemic load– the total carbohydrate content of a food. Carrots and watermelon have low glycemic loads. People who eat meals high in simple sugars, such as high-sugar soft drinks, cakes and white bread, increase their risk of colorectal and endometrial cancers by 18 percent to 25 percent above people who don't eat these foods. The foods you eat influence your risk of cancer. (American Journal Clinical Nutrition, 87:1793 – 1801, 2008)   

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