INFOFIT Bulletin "Ask the Expert"
Dr. Cory Holly provides his expert opinion and professional advice on the following health, fitness and nutrition related questions as requested by INFOFIT.
Infofit: What does Vitamin "E" do?
Dr.C: Vitamin E the “anti-sterility” E-nergy vitamin is actually a family of antioxidant compounds known as tocopherols (alpha, beta, gamma, delta, epsilon, & zeta) and tocotrienols. This essential fat-soluble micronutrient has a direct effect on heart health and the synthesis of hemoglobin. Vitamin E affects oxygen transfer, stamina and endurance.
Vitamin E is a major player in energy production and helps maintain insulin sensitivity. As an antioxidant Vitamin E protects cells from oxidation and free radical damage. It protects the lungs and delicate membranes against air pollution. Vitamin E is a useful healing agent and recommended for inflammation, swelling and joint pain.
Recommended dosage: 400 mg - 2000 mg daily (10-20mg per kg of bodyweight).
Infofit: What should I eat before Exercising?
Dr.C: It depends on your metabolic rate, when you train, the volume of your training and when you’ve eaten last. As a rule I recommend a light/medium protein shake consisting of a high quality protein such as whey protein isolate (25-50g), an omega-3 rich sport oil such as flax or hemp seed oil (1-2 T) and some fresh or frozen fruit including berries, papaya or pineapple (1/2-1 cup) mixed in a cup of filtered water. The idea is not to train on empty and to maximize both your muscle building and fat-burning capacity. It is also wise to add extra glutamine, ribose and creatine powder to your shakes for extra energy and recovery power. A shake primes the pump. It is easy to digest and prevents lean tissue such as muscle and bone mass from being used as a fuel source.
Infofit: How can I maximize Fat Loss?
Dr.C: Richard Simmons says that the number one issue with excess weight is self-worth. Tony Robbins has stated that bodyweight is a state of mind. Focus on building muscle. Get your mind off your “weight” and onto health. Get a body comp and face the fat (facts). Eat less non-essential fat, eat less refined carbohydrates. Train more frequently and go for walks in the evening in addition to working out in the gym, preferably in the mornings.
Emphasize resistance training over cardio. Utilize the concept of interval training. Consume ample protein sufficient to supply your personal biological demand (2g per kg of lean mass). Protein keeps you strong and stable. Protein stimulates, elevates and motivates.
Infofit: What foods promote Cancer prevention?
Dr.C: All natural organic plant and animal food is equipped with literally thousands of cancer protective micronutrients. One of the first rules in biological medicine is that unlike orthodox allopathic medicine, you don’t treat the disease, you treat the patient. You build the patient up. You focus on nourishing the entire organism because the entire organism functions as a whole complete system or unit. The therapy therefore, including diet and supplements, must be Holistic and patient centered.
You can’t target a “disease” with a single nutrient like vitamin C or a food like broccoli. So with that in mind, and with respect to the principle of biochemical individuality, I would recommend plenty of living foods including fresh, live juices. You need food that is organic, free of toxins, extremely nourishing, enzyme rich and loaded with carotenoids and flavonoids, meaning a variety of colors, including rainbow salads. Health is what fights and prevents cancer, so eat for health. Each and every diet MUST be designed from Nature for the individual. The diet must conform to the person and not the other way around.
Infofit: What are the signs and symptoms of overtraining?
Dr.C: Fatigue, persistent injuries that resist healing, insomnia, performance anxiety, an unexpected feeling of purposelessness, depression, the sensation that you are carrying a heavy burden, apathy towards training and the sport you love, elevated resting pulse rate and a measurable decline in performance.
Overtraining and over reaching symptoms are real and indicate one has exceeded one’s capacity for the volume and/or stress of training. It’s time to rest and recover, time to reevaluate the training pattern and consider the principle of Periodization. On the other hand, such symptoms are frequently misinterpreted as overtraining symptoms, when in fact they are caused by poor nutrition, fanatical dieting and simply running on empty.
For example, insufficient intake of iron, selenium and EFAs all negatively affect thyroid function resulting in a feeling of unexplained tiredness. Recovery from exercise takes longer. Prolonged release of adrenaline and cortisol without sufficient rest and sleep causes muscle wasting and can weaken connective tissue, ligaments and cartilage.
Far too many athletes ignore or completely disregard the science of nutrition. A common false belief is that food alone can supply an active body with everything it needs, but simply believing in something does not make it true. Believing in Santa Claus does not validate the existence of Santa Claus. Something called proof is required.
Functional medicine (holistic or biological) is evidence based. The simple analysis of any one single diet will reveal impurities, denatured proteins, refined carbohydrates, damaged fats, severe micronutrient deficiencies and excess acid. The objective with nutrition is to supply your biological demand. This is the CHI Prime Directive and is not possible to accomplish without whole natural food reinforced with dietary supplements.
Thank you Dr. Holly
A Leader in exercise education since 1989. INFOFIT's mission is to be North America's Premier School for Fitness Professionals. We offer elite certification and business training seminars for aspiring and experienced fitness professionals.
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