Post by erictalmant on Sept 11, 2009 15:07:21 GMT -5
An Excellent Read for All Athletes
Eric,
In old posts you addressed the fact that a weightlifting workout (in general) isn't going to seriously tap into glycogen stores, thus foods that are anabolic at the cellular level will more effectively sustain the body during a workout.
My question is: do you work with endurance athletes or clients who participate in sports such as soccer, where replenishing glycogen stores during the activity is vital? I'm curious whether in these instances you would recommend traditional sports drinks during the activity or if you have other ideas?
Thanks once again for all the time and energy you put into your site!
Matt
Hello Matt.
Actually, I was a bit “short” in that answer in that glycogen stores are only but one small part to the anabolic/catabolic balance; so I do not want you to think it is as simple as that. This is also why simply spiking insulin post-workout with a concoction will only address anabolism so far; because it is just another very small piece to the puzzle. There is simply more to it.
Yes, I do work with athletes that need to pull from both anaerobic and aerobic energy stores (soccer), anaerobic stores (weightlifting, etc.) and aerobic stores (triathlon). Please read my long answer to gain some understanding of how all this works, and then I will show you how to make a better Gatorade at the end.
Peak performance in any sport necessitates optimal metabolic balance and optimal metabolic efficiency. Nutritional reserves must be replete. Metabolism must be able to shift aerobic or anaerobic and sustain that metabolism ON DEMAND. Energy metabolism must be optimized. Selective membrane permeability must also function optimally.
From this you can see how the development of excellence in athletics is foundationally dependent on meeting the dictates of one's biochemical individuality, i.e., meeting the needs of one's metabolic type. All of the FHC's (fundamental homeostatic controls) must be functioning optimally and in balance. The only way to achieve that is to properly address the individual metabolic type requirements. So whether one is a sympathetic or parasympathetic or fast or slow oxidizer would not dictate whether or not one could BE, say, a defensive lineman effectively, BUT whether or not one meets the nutritional requirements of his sympathetic or para or fast or slow dominant metabolism would absolutely make or break his PERFORMANCE. Make sense?
Now with that in mind, it is also true that different sport EVENTS that require different kinds of metabolism (i.e., primarily aerobic or anaerobic) also have requirements for specific kinds of nutrients/foods/fuels. Let's look more closely at aerobic and anaerobic metabolism: Anaerobic is anabolic, acid tissues, alkaline blood, decreased cell membrane permeability, low cell calcium, high blood calcium, low blood potassium, high cell potassium. Aerobic is
catabolic, high oxidation and free radical production, alkaline tissues, acid blood, increased cell membrane permeability, high cellular calcium, low blood calcium, high blood potassium, low cell potassium. Biochemically speaking they (anaerobic/aerobic) are mirror opposites.
Thus, by ingesting anabolic foods and nutrients prior to an aerobic event, you can absolutely diminish, impede, inhibit, and undermine performance; ditto for ingesting catabolic foods prior to an anaerobic event. But to what extent you should ingest the synergistic foods and nutrients to optimize performance is again dependent on the
particulars of one's metabolic type.
The quickest and easiest way of gauging this is through the judicious use of the fine-tuning checklist, the Diet Check Record Sheet (DCRS), monitoring how you feel, and measuring your performance. More detailed and exact evaluation can be achieved via urine pH, saliva pH, specific gravity and especially urine surface tension monitoring for aerobic/anaerobic shifts. For example, if you find that you are shifting too anaerobic while engaging in an aerobic sport, you can increase the use of aerobic foods and nutrients. This same technique can be used in training to optimize results.
What you will find are variances based in individual metabolic type requirements in conjunction with individual anabolic/catabolic balance status. For example, an aerobic event increases the need for protein and fat, but the actual amounts required would naturally differ between a sym dominant and a para dominant or between a slow oxidizer and a fat oxidizer. Amounts would be relative depending on the autonomic or oxidative type and the strength of the imbalance (extreme sympathetic versus a slightly sympathetic dominant).
Amounts would also be dependent on the strength of aerobic or anaerobic metabolism naturally present. Someone with an anabolic imbalance engaging in an aerobic sport would require a lot more aerobic support than someone with an aerobic imbalance.
Post exercise/training naturally produces a longer period of anabolic metabolism for recovery. This period can be supported with anabolic foods and nutrients. But again, amounts must be titrated according to reactions and requirements of biochemical individuality. If amounts employed produce adverse results via the DCR’s, then revisions must be made accordingly. –Bill Wolcott
First work with foods only, using the chart below:
Anabolic Foods: saturated fats, alcohol, alfalfa, butter, cream, dairy, soft-boiled/poached eggs, fermented foods, fruits and juices, refined grains, honey, horseradish, pears, pollen, rutin, salt, soy sauce, sugar, green leafy vegetables, heated water, coffee, chocolate, cola, tea.
Catabolic Foods: UFA’s/vegetable oils, PUFA’s/EPA, aged cheese, fried eggs, canned fish, whole grains, margarine, meat, processed/preserved meats (beef jerky, etc.), nuts, seeds, tomatoes, vinegar, cold water.
Choose foods from the correct column above to match the kind of event (Cata or Ana). Be selective as per MT requirements
I. For example, if the event is weight-lifting, you’d choose from the Ana column
1. For a Fast Oxidizer (FO), go heavier on the proteins and fats
2. For a Slow Oxidizer (SO), go heavier on the carbs
3. Experiment also with finding the least amount of coffee that will help
Use DCR’s to assist in finding the right mix.
I. Make a list of desirable traits and qualities for each athletic event (speed, strength, agility, endurance, etc.) and make this part of your DCR’s for that event
ii. Use a numbering rating system to track results, say from 1 – 10
iii. Fill out one of these DCR’s before you start your trial and error to serve as a baseline.
Once you’ve found the right dietary support to maximize your performance, then and ONLY THEN, begin work with the Cata and Ana supplements:
I. Use Cataplus and Liqui G to push/stimulate/support Anabolic/Anaerobic
ii. Use Anaplus and Liqui Mag S to push/stimulate/support Catabolic/Aerobic
iii. Typically, use 1-5 of the capsules each time, along with 5-50 of the drops
iv. Always take the capsules and the drops together
Finally, a better Gatorade: to 20 ounces of purified water, add 4 teaspoons of dextrose, plus 1/8 teaspoon of Celtra Salt, plus 1/32 teaspoon of di-potassium phosphate. An athlete can drink this throughout the longest and most demanding athletic competition without the need to drink additional water to maintain hydration and have confidence that electrolytes are being replaced in perfect proportion.
Eric,
In old posts you addressed the fact that a weightlifting workout (in general) isn't going to seriously tap into glycogen stores, thus foods that are anabolic at the cellular level will more effectively sustain the body during a workout.
My question is: do you work with endurance athletes or clients who participate in sports such as soccer, where replenishing glycogen stores during the activity is vital? I'm curious whether in these instances you would recommend traditional sports drinks during the activity or if you have other ideas?
Thanks once again for all the time and energy you put into your site!
Matt
Hello Matt.
Actually, I was a bit “short” in that answer in that glycogen stores are only but one small part to the anabolic/catabolic balance; so I do not want you to think it is as simple as that. This is also why simply spiking insulin post-workout with a concoction will only address anabolism so far; because it is just another very small piece to the puzzle. There is simply more to it.
Yes, I do work with athletes that need to pull from both anaerobic and aerobic energy stores (soccer), anaerobic stores (weightlifting, etc.) and aerobic stores (triathlon). Please read my long answer to gain some understanding of how all this works, and then I will show you how to make a better Gatorade at the end.
Peak performance in any sport necessitates optimal metabolic balance and optimal metabolic efficiency. Nutritional reserves must be replete. Metabolism must be able to shift aerobic or anaerobic and sustain that metabolism ON DEMAND. Energy metabolism must be optimized. Selective membrane permeability must also function optimally.
From this you can see how the development of excellence in athletics is foundationally dependent on meeting the dictates of one's biochemical individuality, i.e., meeting the needs of one's metabolic type. All of the FHC's (fundamental homeostatic controls) must be functioning optimally and in balance. The only way to achieve that is to properly address the individual metabolic type requirements. So whether one is a sympathetic or parasympathetic or fast or slow oxidizer would not dictate whether or not one could BE, say, a defensive lineman effectively, BUT whether or not one meets the nutritional requirements of his sympathetic or para or fast or slow dominant metabolism would absolutely make or break his PERFORMANCE. Make sense?
Now with that in mind, it is also true that different sport EVENTS that require different kinds of metabolism (i.e., primarily aerobic or anaerobic) also have requirements for specific kinds of nutrients/foods/fuels. Let's look more closely at aerobic and anaerobic metabolism: Anaerobic is anabolic, acid tissues, alkaline blood, decreased cell membrane permeability, low cell calcium, high blood calcium, low blood potassium, high cell potassium. Aerobic is
catabolic, high oxidation and free radical production, alkaline tissues, acid blood, increased cell membrane permeability, high cellular calcium, low blood calcium, high blood potassium, low cell potassium. Biochemically speaking they (anaerobic/aerobic) are mirror opposites.
Thus, by ingesting anabolic foods and nutrients prior to an aerobic event, you can absolutely diminish, impede, inhibit, and undermine performance; ditto for ingesting catabolic foods prior to an anaerobic event. But to what extent you should ingest the synergistic foods and nutrients to optimize performance is again dependent on the
particulars of one's metabolic type.
The quickest and easiest way of gauging this is through the judicious use of the fine-tuning checklist, the Diet Check Record Sheet (DCRS), monitoring how you feel, and measuring your performance. More detailed and exact evaluation can be achieved via urine pH, saliva pH, specific gravity and especially urine surface tension monitoring for aerobic/anaerobic shifts. For example, if you find that you are shifting too anaerobic while engaging in an aerobic sport, you can increase the use of aerobic foods and nutrients. This same technique can be used in training to optimize results.
What you will find are variances based in individual metabolic type requirements in conjunction with individual anabolic/catabolic balance status. For example, an aerobic event increases the need for protein and fat, but the actual amounts required would naturally differ between a sym dominant and a para dominant or between a slow oxidizer and a fat oxidizer. Amounts would be relative depending on the autonomic or oxidative type and the strength of the imbalance (extreme sympathetic versus a slightly sympathetic dominant).
Amounts would also be dependent on the strength of aerobic or anaerobic metabolism naturally present. Someone with an anabolic imbalance engaging in an aerobic sport would require a lot more aerobic support than someone with an aerobic imbalance.
Post exercise/training naturally produces a longer period of anabolic metabolism for recovery. This period can be supported with anabolic foods and nutrients. But again, amounts must be titrated according to reactions and requirements of biochemical individuality. If amounts employed produce adverse results via the DCR’s, then revisions must be made accordingly. –Bill Wolcott
First work with foods only, using the chart below:
Anabolic Foods: saturated fats, alcohol, alfalfa, butter, cream, dairy, soft-boiled/poached eggs, fermented foods, fruits and juices, refined grains, honey, horseradish, pears, pollen, rutin, salt, soy sauce, sugar, green leafy vegetables, heated water, coffee, chocolate, cola, tea.
Catabolic Foods: UFA’s/vegetable oils, PUFA’s/EPA, aged cheese, fried eggs, canned fish, whole grains, margarine, meat, processed/preserved meats (beef jerky, etc.), nuts, seeds, tomatoes, vinegar, cold water.
Choose foods from the correct column above to match the kind of event (Cata or Ana). Be selective as per MT requirements
I. For example, if the event is weight-lifting, you’d choose from the Ana column
1. For a Fast Oxidizer (FO), go heavier on the proteins and fats
2. For a Slow Oxidizer (SO), go heavier on the carbs
3. Experiment also with finding the least amount of coffee that will help
Use DCR’s to assist in finding the right mix.
I. Make a list of desirable traits and qualities for each athletic event (speed, strength, agility, endurance, etc.) and make this part of your DCR’s for that event
ii. Use a numbering rating system to track results, say from 1 – 10
iii. Fill out one of these DCR’s before you start your trial and error to serve as a baseline.
Once you’ve found the right dietary support to maximize your performance, then and ONLY THEN, begin work with the Cata and Ana supplements:
I. Use Cataplus and Liqui G to push/stimulate/support Anabolic/Anaerobic
ii. Use Anaplus and Liqui Mag S to push/stimulate/support Catabolic/Aerobic
iii. Typically, use 1-5 of the capsules each time, along with 5-50 of the drops
iv. Always take the capsules and the drops together
Finally, a better Gatorade: to 20 ounces of purified water, add 4 teaspoons of dextrose, plus 1/8 teaspoon of Celtra Salt, plus 1/32 teaspoon of di-potassium phosphate. An athlete can drink this throughout the longest and most demanding athletic competition without the need to drink additional water to maintain hydration and have confidence that electrolytes are being replaced in perfect proportion.
