A New Paradigm of Sports Nutrition

Some people still think you take supplements to compensate for a bad diet, but that's old hat. The new paradigm is that you add the finest supplements you can find to the best possible diet you can eat, and then combine that strategy with controlled exercise. The new paradigm of sports nutrition focuses on health, biological age and function.

It parallels nutrition science and clinical research in human performance. The objective is to minimize damage to your body as you age, extend your health span and maximize the quality of your life. Interested?

Hydration and Electrolytes

Sports nutrition begins and ends with water but how much do we need? To optimize body hydration, drink 30 ml (1 oz.) of clean, filtered water per kg of lean body mass daily. This quantity is based on the logic of how much cellular space you have to fill with water. Medical science teaches that an optimum percentage of body water for the entire body is 65-70%. Muscle cells hold up to 75% water whereas fat cells max out at 15-20%. We also know that athletic performance and risk of sports injury increases as percentage of body water decreases, which is why all fitness athletes should consume an extra 1-2 litres of water during workouts to compensate for fluid loss. To determine your lean body mass accurately you'll need a body composition analysis.

Drinking filtered clean water alone does not cover electrolyte loss. Electrolyte deficiency can lead to fatigue, impaired glucose metabolism, muscle weakness, cramping, abdominal pain, adrenal exhaustion and headaches. A good hydration mix added to your drinking water will quench your thirst, maximize fluid replacement and replenish electrolytes lost in sweat. The ideal potassium (K) to sodium (Na) ratio is 7 to 1, the same ratio found in all natural plant and animal food when calculated as an average.

Added buffered vitamin C helps stabilize blood sugar and support adrenal function and secures a healthy and stable collagen base throughout the body for heavy, strenuous lifting. A light carbohydrate percentage of 7% will sustain energy and prolong endurance during fitness events, gym workouts and recreational activity without impairing fluid absorption.

Become "One" with Your Blender

You've got a personal relationship with your gym bag and water bottle; now develop one with your blender. The protein shake should be the anchor of your diet. It's one of the best ways to sharpen your metabolic pencil and supply your biological demand. Add whey protein isolate, a liquid sport oil rich in EFAs and fresh or frozen fruit to filtered water or fresh juice. Add a variety of food supplement powders such as L-glutamine, D-ribose, calcium ascorbate, colostrum, creatine, bee pollen or spirulina. When blended correctly in the right amounts and consumed at the right time, a custom-designed protein shake enhances immune function, improves insulin efficiency, increases your fat-burning capacity, improves performance and recovery and encourages long-term participation in physical activity. This is my "workout sandwich" and any construction worker or kid will tell you that it's whatﾒs inside that really counts. Donﾒt underestimate what this technique can do for your health, performance and body composition.

Whey Protein Isolate

Whey protein isolate (WPI) by definition contains no less than 90% protein. Cross-flow ultrafiltration and advanced microfiltration extraction methods create a highly soluble, alkaline-forming, 99% non-denatured WPI. Heat-damaged denatured protein is ruinous to health. WPI provides exceptional levels of BCAAs, a full compliment of essential & non-essential amino acids and a complete range of biologically active peptide microfractions including lactoferrin, immunoglobulins, bovine serum albumin, beta-lactoglobulin, alpha-lactalbumin & glycomacropeptides. WPI outperforms every other protein in the world when it comes to biological value (BV) and nitrogen retention. WPI raises metabolic rate, strengthens immune function, helps build excellent quality muscle, tastes great and is extremely well tolerated by consumers of mixed ethnic origin.

Sport Specific EFA Oil Blend

Athletes require generous amounts of essential fatty acids (EFAs) to assist in energy transfer, muscle contraction, hormone production, joint flexibility and the metabolism of stored bodyfat. EFAs enhance thermogenesis, improve endocrine function, strengthen the immune system, improve neurological function, speed wound healing and accelerate recovery from workouts. They also combine with the sulfur in whey protein isolate to produce healing lipoproteins that improve cardiovascular health, aerobic fitness and muscle strength. This is why a sport specific oil from land & sea that provides both linoleic and alpha-linolenic acid (EFAs) and a direct source of EPA, DHA and GLA is a primary component of the protein shake. EFAs work closely with essential vitamins, minerals and antioxidants to build a strong foundation of health and wellness.

Essential Vitamins and Minerals

Essential means indispensable or absolutely necessary to life. To optimize performance you need to obtain all of them with precision in the right balance. Insufficient micronutrient intake is a common cause of fatigue, disordered eating, sports injuries, physical weakness, poor workout recovery and the development and progression of degenerative disease and premature aging. Athletic demands and strenuous exercise increase the excretion of many nutrients from the body in sweat and urine. Routine physical activity increases the need for antioxidants, many of which are utilized to quench the reactive oxygen species (ROS) produced by athletes who typically consume up to 20 times more oxygen than sedentary individuals. The best time to take your essential vitamins, minerals, enzymes, antioxidants and trace elements is with your pre- and post-workout protein shake.

Optimum health, outstanding physical performance and successful body composition management is reliant on the foundation you build from the beginning. To look and feel like a health & fitness champion you've got to train, eat, sleep and think like one.

Photo by Thoda from Burst

As always, stay well and live free!

Dr.C