Sports Medicine News
According to the “Journal of Nutrition and Metabolism” The very best thing to drink immediately following a workout is CHOCOLATE MILK! When compared to individuals who drank Carbohydrates Sport Drinks or Calorie Free Drinks, the athletes who consumed Chocolate Milk immediately after cycling five days/week over 28 days had twice the improvement in their maximum oxygen uptake, built more muscle, and had faster muscle recovery which leads to superior subsequent workouts! The lead researcher, Dr. John Ivy, Professor of Kinesiology & Health Education, University Of Texas.
Recommend: Try Low-Fat Chocolate Milk post strenuous training and monitor your results.
Nutrition For Health
According to Dr. Yikyung Park of the National Cancer Institute, whose research was reported in the “Archives of Internal Medicine,” Fiber in your diet reduces your chance of getting disease and helps you live longer. Dr. Park found those who consumed the most fiber were 24%-59% less likely to die from heart disease (the World’s #1 Killer), infections or respiratory diseases than those who did not.
Recommend: Men Consume 30-40 grams /fiber daily.
Women Consume 20-25 grams /fiber daily.
Recommend Sources of Fiber: Non-Processed, Naturally occurring plant-based sources: “whole” grains, legumes, fruits and vegetables.
Nutrition for Increased Longevity
You should be aware from my previous FitBit Articles that there are numerous theories on why we age. You may also recall that I personally believe that aging is a result of ALL of these theories in combination. One of the most popular is the Genetic Theories, surrounding your cells Telomeres. Telomeres are structures on the end of your chromosomes that help keep these strands of gene carrying DNA intact. Chromosomes, which are found in the nucleus of every human cell, control your cellular division and replication. They are required for human life. What scientists have discovered is, as you age, your telomeres shorten. This shortening leads to numerous diseases including the World’s #1 Killer: Heart Disease as well as the #2 Killer: Cancer and other chronic disorders including Alzheimer’s Disease. This shortening process leads to aging and death.
Telomerase is the enzyme that repairs and maintains the length of the Telomeres. Genetic Scientists are hard at work on methods to increase Telomerase and maintain or preferably lengthen Telomeres.
But until they have the break-through that could eventually lead to incredibly long life-spans, there is a growing body of evidence that suggest what we know about our life-styles impact of Telomeres, Telomerase and longevity could greatly improve your health and longevity.
The 4 factors that have the greatest impact of your health and longevity are: (1) Exercise; (2) Nutrition; (3) Lifestyle; and (4) diet.
While we may all suspect that exercise may have the greatest impact, the greatest body of current research shows specific nutrients slow the rate at which your telomeres shorten and at least some evidence suggest that certain nutrients may actually lengthen telomeres.
The Top Nutrients to Optimize Telomeres:
(1) Fish Oil:
Those who consumed the most fish oil had the longest telomeres, lowest rates of heart disease, arthritis and other chronic disorders.
Recommend: 1,500mg of Omega 3 Fatty Acids/day. Within the total: 900mg of EPA and 600mg of DHA.
Food Source: Wild Salmon
(2) Acetyl-L-Carnitine (ALCAR)
Not only does this supplement reduce free-radical damage to cells, it also repairs the cell’s power house: the energy producing Mitochondria. Damaged Mitochondria produce large amounts of free radicals, which accelerate cell turnover and damage to telomeres.
All your cells have Mitochondria, but the brain cell’s have the most at 1,000 Mitochondria per cell. ALCAR supplements reduce mental declines from aging and Alzheimer’s disease.
Recommend: 1,000mg of ALCAR twice/day
Anthocyanidins have higher antioxidant capacity than either Vitamin C or E. Reducing oxidation is among the most effective ways to reduce cell damage and Telomere shortening.
Recommend: 80mg of bilberry extract twice/day. Food Source: Blueberries, bilberries, and other berries.
(4) Vitamin D
Research found that those with higher levels of Vitamin D had the longest Telomeres.
Recommend: 2,000-5,000 IU Daily.
Natural Sources: 15-20 minutes/day of Sun Light on unprotected skin. Preferably arms and legs. Protect the face, neck, and ears as this skin is more susceptible to sun damage.
Testing Your Telomere Length:
Polymerase Chain Reaction (PCR) Blood Test can be ordered by your doctor for $350
Dr. Jim Bell, CEO IFPA