Training and Nutrition

Inflammation

Excellent Job!! You’ve just completed your first week of sweet spot training.

The hard work is over for today, but what’s going on in your body? Well, it’s retaining inflammation for up to 48 hours!

Inflammation is linked to all serious illnesses, from cancer and heart disease to alzheimer’s.
Ideal Avoid

 

Recovery is everything. Simply put, the faster we can recover and stem inflammation, the quicker we can recover. The quicker we can recover, the more efficient we become.
In time, this efficiency translates into strength and speed.

Pro cycling has known the importance of controlling inflammation for decades by using TUEs (Triamcinolone is a corticosteroid, or by inhalation in the case of Glucocorticoids)

Tips on inflammation:

  1. Diet is crucial. Replacing grains, red meat, eggs with nuts, particularly walnuts, cashews or almonds
    reduces inflammatory markers called C-reactive proteins.  An interesting article on antioxidant supplements is found here: https://www.todaysdietitian.com/newarchives/0816p20.shtml
  2. Sleep is critical (when possible Brad). It is only through deep sleep that we access HGH (Human Growth Hormone)  …but, age is also a contributing factor:
  3. Keep Stress Low—it creates cortisol and this can reverse the effects of exercise
  4. Get enough Vitamin D! It’s a simple blood test. What it does:
    The recommended intakes of vitamin D throughout life were updated by the U.S. Institutes of Medicine
    (IOM) in 2010 and is: Adults to age 70 – 600 IU (15 mcg).  However, all things considered, a daily vitamin D intake of 1000–4000 IU, or 25–100 micro-grams, should
    be enough to ensure optimal blood levels in most people according to Medline.

Foods with good levels of vitamin D:

  • cod liver oil, 1 tablespoon: 1,360 IU
  • herring, fresh, raw, 4 ounces: 1,056 IU
  • swordfish, cooked, 4 ounces: 941 IU
  • raw maitake mushrooms, 1 cup: 786 IU
  • salmon, sockeye, cooked, 4 ounces: 596 IU
  • sardines, canned, 4 ounces: 336 IU
  • fortified skim milk, 1 cup: 120 IU
  • tuna, canned in water, drained, 3 ounces: 68 IU

Other Tips

  • Eat whole foods, which give the body the inflammation-fighting tools it needs without having a negative effect on the inflammatory response, which could inhibit adaptation to exercise.
  • Don’t take anti-inflammatory supplements or drugs unless you have a specific medical need for them.  Taking them unnecessarily can actually inhibit your body’s ability to recover from training.
  • Fats are necessary in the complex process of recovery. Omega-3 fatty acids especially are needed to regulate the level of inflammation in your body. A diet low in omega-3 fats, while high in the more common omega-6 fats, can bias your body towards inflammation, impairing exercise recovery, according to the Linus Pauling Institute.
  • Integrating fat in your diet does not mean succumbing more often to bacon cheeseburgers. Omega-6 fats are very common in the modern diet; they can be found in most vegetable
    and nuts oils as well as meats and dairy. Omega-3 fats are much more rare, although some are found in most foods containing omega-6 fats. Foods rich in omega-3 fats include walnuts, cold-water fish such as salmon, flaxseed, soybeans, soybean oil, tofu and canola oil. Many experts recommend eating no more than four to five times the amount of omega-6 fats as omega-3 fats, according to the Linus Pauling Institute. Athletes may wish to take an omega-3 supplement derived from fish or krill oil to ensure dietary balance.

 

This Week’s Recipe:

Turmeric tea (also called golden milk) is a great way to get the benefits of turmeric daily. Find out how to make this ancient health boosting drink in under 5 minutes!

Author Katie Wells

Ingredients

  • 2 cups milk of choice such as almond pecan, coconut, or dairy, or use bone broth in place of the milk for a more hearty tea
  • 1 tsp  turmeric
  • ½ tsp cinnamon powder
  • pinch of ground black pepper (Needed to activate the Circumin in Tumeric)
  • tiny piece of fresh peeled ginger root or ¼ tsp ginger powder
  • pinch of cayenne pepper  optional
  • 1 tsp raw honey or maple syrup or to taste optional

Instructions

Blend all ingredients in a high-speed blender until smooth.

Pour into a small saucepan and heat for 3-5 minutes over medium heat until hot, but not boiling.

Drink immediately.

Notes

This may stain blenders and countertops. The color will eventually fade, but making a thick paste of baking soda and water and scrubbing the stain can help.

Nutrition

Serving: 1/2 cup | Calories: 61kcal | Carbohydrates: 4.4g | Protein: 1.9g | Fat: 4g | Saturated Fat: 0.3g | Fiber: 1.9g | Sugar: 2.5

Training and Nutrition

Antioxidants and Exercise Performance.

Last year, we visited a Quichwa family in the Amazon rainforest.  We needed a guide as “everything here is built to kill you”  One bite from a bullet ant (everywhere) would cause pain so severe it left its victim screaming in pain for 2 days–with no remedy. So, we found the son of a Shaman named Caesar who showed us the same plants his father showed him as a boy.  Leaves tasting like garlic and cinnamon were sampled as well as extremely potent wild ginger.   He took out a knife and slashed a tree —blood red sap flowed slowly out.  “This is the dragon’s blood” he smiled (Croton lechleri).  It’s an anesthetic used for any cut occurring in the jungle. He rubbed it into a white froth and encouraged us to taste it, we did, rather flavorless.

Hallucinogenic like ahauasca are not uncommon in the jungle,  but dragon’s blood didn’t seem to have any side effects.  That night, in a dream, I had a face to face conversation with my father who had passed on 2 years prior in a dream.  Was it the dragon’s blood?  Hard to tell so I did some research on it.

ORAC ( Oxygen Radical Absorbance Capacity) is the score given to all antioxidants based on how the antioxidant reacts to free radicals in a test tube.  Kale? = 1,770 /100 grams, an apples? = 2,828, Cloves, Sumac Bran and Cinnamon are at near the top at 320,000 units.   The highest antioxidant on the planet?  You guessed it, Dragon Blood Tree Sap coming in at  2,897, 110.

Many athletes supplement with antioxidants in the belief this will reduce muscle damage, immune dysfunction and fatigue, and  this will improve performance, while some evidence suggests it impairs training adaptations. 

Interestingly, the jury is out on whether most antioxidants are effective in performance sports.  (With the exception of Reservatrol (in rat studies) and possibly CoQ10 found in the following article: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2315638/)