Protein...How much is too much?

Some days I would swear we were back in the 90's...then I look in the mirror, and see that my sweet, sweet MacGyver mullet is still gone.  What does remind me of the 90's however, is that fact that we seem to be right back into the Atkins Diet age.  Low Carb-High Protein diets have made such a strong strong resurgence, that I am considering growing my hair out again.  Well, maybe not...nobody looks good in a skullet!

Quite often these days, I am either asked or told about someone who has decided to jump back on the 90's Atkins train by either eliminating or significantly reducing carbohydrate (CHO) intake, and cranking up the amount of protein they are ingesting.

I have one word for those people...AMDR.  Okay, Okay...so it's an acronym, not a word.  So sue me.

The acronym AMDR stands for Acceptable Macronutrient Distribution Range, and basically refers to the appropriate (acceptable) levels of nutrients that we put into our bodies daily.  We need to keep in mind that anything can reach toxic or harmful levels within our bodies...even stuff that we typically consider healthy.

Take good 'ol H2O for instance.  Water, considered by some to be the fourth macronutrient, is something we take for granted.  We know we should be consuming specific amounts of this relatively benign liquid, to prevent dehydration...but have we ever thought much about hyper-hydration?  Did you know that the consumption of too much water can kill you?  

It's a similar situation with protein.  You can ingest too much protein, and it can have harmful, untoward effects on your body...and your performance.  The performance aspect is somewhat ironic, as the majority of people who overdose - yes, I said overdose - are those looking to improve their performance.  I've been there myself at times.

I was recently reading an article in a health and fitness journal about protein, that referred to protein as a substance that has a halo effect.  A halo effect is a phenomenon that leads people to overestimate the healthfulness of a food or nutrient, based on one quality.  Food manufacturers have capitalized to the tune of multi-billion dollar revenues by creating (and often simply re-labeling) new products that align with the halo effect that protein currently has.  

Don't get me wrong here...protein is absolutely essential to maintaining homeostasis, as well overall health and longevity...but the old adage "if some is good, then more is better" truly does not apply when we are talking about daily protein intake.

Let's talk Protein 101 here...

First, what is protein? 

pro·tein

ˈprōˌtē(ə)n/

noun

noun: protein; plural noun: proteins

1.

any of a class of nitrogenous organic compounds that consist of large molecules composed of one or more long chains of amino acids and are an essential part of all living organisms, esp. as structural components of body tissues such as muscle, hair, collagen, etc., and as enzymes and antibodies.

 

 

Above, is the definition of protein found in Webster's Dictionary.  Let's take it down a notch, and try to make it easier to understand.

For the purposes of this particular blog, protein can be defined as any food source or dietary supplement that is comprised of chains of amino acids.  You should know that there are complete proteins, and incomplete proteins.  Complete proteins are those that contain all of the essential amino acids, while those that are classified as incomplete, are deficient in essential amino acids.  

So what is the difference between an essential amino acid and a non-essential amino acid?  That is a great question!  

Essential Amino Acids are those that cannot be synthesized by the human body.  This means that we must consume them from food sources or dietary supplements.  There are ten essential amino acids, and most everyone who has a background in nutrition or exercise physiology, knows these as Private Tim Hall....or more accurately, PVT TIM HALL.

PVT TIM HALL is a common mnemonic that students use to remember the ten essential amino acids:

Phenylalanine

Valine

Tryptophan

Threonine

Isoleucine

Methionine

Histidine

Arginine 

Leucine

Lysine

Branched Chain Amino Acids (BCAA) were quite popular back in the nineties, and like many supplements, have come full circle.  What is old is new again.  Recent studies have linked BCAA with performance enhancement, especially when it comes to reducing fatigue levels.  This is due to BCAA's ability to be metabolized at the skeletal muscle level, rather than within the liver.  This means that BCAA's can stave off fatigue during training and competition, allowing you to push harder for longer durations.

Alright, let's talk about how much protein we should be getting.  Early on in this rant, I mentioned the word - sorry...the acronym AMDR (Acceptable Macronutrient Distribution Range).  But wait...there's another acronym out there that provides guidance for the quantity of nutrient intake - RDA (Recommended Daily Allowance).  The RDA provides quantities of food and nutrient intake, based on age and gender.

 "So" you ask, "What is the AMDR for protein?" 

The Institute of Medicine recommends an AMDR of 10-35% of total caloric consumption from protein.  This falls far short of the high protein diet fad recommendations of up to 50% total calories from protein sources.  The RDA for protein is as follows:

Recommended Dietary Allowance for Protein
	Grams of protein needed each day
Children ages 1 – 3	13
Children ages 4 – 8	19
Children ages 9 – 13	34
Girls ages 14 – 18	46
Boys ages 14 – 18	52
Women ages 19 – 70+	46
Men ages 19 – 70+	56

The next question one should ask is "What happens when I take in too much protein?"

There are a host of different outcomes of overdoing protein intake.  Some of them are as benign as gastrointestinal cramping and diarrhea.  If you are lucky, this is all that you will experience.  It is important to understand however, what happens to protein in your body.  The breakdown of protein cleaves nitrogen from the molecule.  Excess nitrogen levels in the body can create an acidic environment.  Acidic environments can be harmful to the body, and thus, the body strives to maintain nitrogen balance.  Athletes can benefit from a slight nitrogen balance due to their activity levels and need for muscle repair and synthesis.  The average person however, or the person who has adopted a high-protein diet in hopes of losing weight, may find that while they do lose weight (sometimes quite rapidly) their body fat levels do not drop in accordance to their total weight loss.

This condition is due to the fact that excess amino acid levels in the body, like any excess form of energy, can be converted and stored as adipose tissue...commonly referred to as fat.  Often times the significant weight loss comes at the expense of decreased lean muscle mass, and decreased body fluid levels.  

You see, when nitrogen levels begin to rise within the body, our amazingly designed 'machines' kick into protection-mode, forming greater amounts of urea, and stimulating an increase in urine production/output.  This is a mechanism used to rid the body of excess proteins and the byproducts of excess protein intake.

This may seem relatively unimportant, but it is important to understand that body fluid loss as little as 1% of total body weight, can have a profound impact on performance.  If you are an athlete, like me, the last thing you want to do is begin a training session or a competition...already dehydrated.

If you are not an athlete, and you are simply someone who has adopted the high-protein lifestyle to lose weight, it is also important for you to exercise.  You should strive to be well hydrated prior, during, and after any exercise session.

"So what else can happen if I take in too much protein?" 

For you women out there...excess protein intake can play a role in leeching bone-strengthening calcium from the body.  This can increase one's risk of developing osteoporosis later in life, which can lead to frequent bone fractures, and a significant reduction in quality of life.

Protein is good, but like anything else...too much, can be bad.  I encourage you to do additional research on your own, and make an informed decision about how you should eat...not a fad-based decision.  Fad diets and eating plans are rarely sustainable.  If you are an aging athlete like me, sustainability is paramount!

Here a just a few of the references for the information above, that you might find useful in your search for the truth.

AND (Academy of Nutrition and Dietetics). 2013a. Eat right for endurance.  www.eatright.org?Publication/content.aspx?id=7085;accessed June 1, 2013.

Bonjour, J.P. 2011.  Protein intake and bone health.  International Journal of Vitamin and Nutrition Research.  81 (2-3), 134-42

Tipton, K.D. 2011.  Symposium 2: Exercise and protein nutrition: Efficacy and consequences of very-high-protein diets for athletes and exercisers.  Proceedings of the Nutrition Society, 70 (2), 205-14

Westerterp-Plantenga, M.S., Lemmens, S.G., & Westerterp, K.R. 2012.  Dietary protein: its roe in satiety, energetics, weight loss and health.  British Journal of Nutrition, 108, s105-s102.

 

Who's Milo Anyway?

Milo of Croton...or, more accurately, Milon of Kroton, was a 6th century wrestler known for his amazing feats of strength and power.  Milo however, is best known for his strength training regimen, which began while he was still a small boy.

It is said that when Milo was about eight years old, he was given a young calf to raise as his own.  Legend has it that Milo's father would ask him each morning, "How Big is your calf today Milo?"  In response, Milo would run out to the field, throw the calf over his shoulders, and run back to the house to show his father...rather than simply telling him how big the calf was getting.

This process went on daily, as the calf matured and grew to normal size and weight.  It is said Milo gained his amazing strength and power from this progressive form of strength training.  You see, the calf was growing little by little, day in and day out.  Each day Milo picked up the calf, the calf weighed a little more than the day before...but not enough to notice the difference.

By the time the calf had reached maturity...and become a bull, Milo's body had adapted and become incredibly strong.  

Milo's incredible strength and crushing power, made him a worthy opponent in both battle and athletic events.  Milo was reported to have been a six-time Olympic victor in the sport of wrestling, winning five titles between 536 and 520 BC.  Milo was also credited with leading his fellow citizens to military triumph over neighboring Sybaris, in 510 BC.

Milo's life, reportedly, came to an end while he was attempting to tear a tree apart with his bare hands.  Legend states that Milo had been cutting a tree with an axe and wedge.  When the wedge became lodged deep within the trunk of the tree, Milo used his bare hands to spread the tree trunk apart, allowing him to remove the wedge.  While reaching in to grab the wedge, the two halves of the tree sprung back, trapping Milo's hand deep within it.  While Milo was desperately trying to free himself, he was attacked by wolves, and killed.  Some accounts of the story however, state that Milo was attacked by a lion while trying to free himself. 

 A number of paintings and sculptures have been completed, depicting Milo's legendary death...with both wolves and lions.

 

 Alright, I know....if you've made it this far, you might be thinking "Why the history lesson?"  "What does this have to do with aging athletes?"

Here's the deal...the strength training regimen that Milo used to gain such extraordinary strength and power, is actually the first account of the application of the SAID principle.

The what?

The SAID Principle is a well-known principle, or law, within the realm of exercise physiology.  SAID is an acronym that stands for Specific Adaptation to Imposed Demands.  This law, or principle, refers to the body's amazing ability to adapt to various stresses placed upon it.  Milo's application of the SAID Principle illustrates a progressive increase over time, in both strength and power.  

Here's how it worked...

Each day the calf increased in size.  These increases were relatively small, and at times unnoticeable.  All the while, Milo's body...his muscles, nervous system, etc. were making their own minuscule adjustments to meet the new demands encountered while lifting the calf...and later, the bull.

It's all about progression folks.  

While the truth behind Milo's story may be more legendary than factual, the fact does remain, that it is progression that provides the most benefit for us when it comes to improving strength and fitness levels.  The SAID principle is at the very core of every well-planned training program for one reason - IT WORKS.

I have decided to experiment with Milo's SAID Principle...on myself.  You've all seen those movies where the scientist performs some crazy experiment on himself, right?  Well, this wont be anywhere near as crazy, or as exciting.  Imagine that.

I have decided to apply the MILO Principle (a little play on words there) to the pushup.  Yep, that's right...the simple, basic pushup.  Here's what I have in mind....

Actually, I am nearly one month into it right now, but I have been meaning to share it with you all for some time now.  I guess I've just been to busy performing pushups! 

On day one of my plan I performed as many pushups as I could...that's right, to failure.  When I was young, I could bang out about 70 pushups before failing.  Now, at age 49...40 was my max.  So I decided I would start at 50% of my max.  After allowing my body to fully recover (72 hours was sufficient), I began my program.  I planned to begin with 20 pushups (50% of my max), adding one pushup each day.  My thought (more accurately, my hypothesis), was that by adding just one pushup each day, my body would barely sense the increased change, and slowly adjust to each day's imposed demand.

I will be honest with you...I have missed a day or two here and there, but for the most part I have been diligent in my efforts to complete my daily pushup challenge.  I would like to see just how many pushups I will be able to do after completing my challenge for 6-months.  

If my math is correct (and my body continues to adapt at the same rate Milo's did), by the end of 6-months I should be able to 201 continuous pushups!  

Now I realize that the story of Milo is just that...a story.  I also realize however, that the SAID Principle is real.  I am simply having a little fun putting it to the test, and seeing just how much my body is capable of adapting to the ever increasing, imposed demand.

Will you join me?  I challenge you!

Let's have some fun together.

All Sugar is NOT Created Equal...well, sort of.

So you think you know a lot about sugar huh?  You think that ALL sugars are exactly the same, right?  Well, guess what?  YOU ARE RIGHT...sort of.

So many things in life are confusing.  Wouldn't you agree?

Two of the most confusing topics in our world are exercise and diet.  No, I'm not talking about what most people think of the word diet...which by the way, is usually the verb 'version' of the word, rather than the noun 'version'.  

Yep, that's right people, I've actually combined nutrition and grammar...something I never envisioned doing - ever.

The noun diet, refers to "the kinds of food that a person, animal, or community habitually eats."  Unfortunately though, it can also refer to "a special course of food to which one restricts oneself, either to lose weight or for medical reasons." The verb usually refers to the second noun definition...food restriction.

This is where I tend to have most of my issues with our societal dieting debacle.  Yes I said debacle.  "Why" you ask?  

I'll answer that with one word...sustainability.  You see, most 'diets' that people employ (whether by choice or by prescription) are typically un-sustainable, and often result in nutrient deficiency and starvation...to a degree.  They also have a tendency to result in binge eating, which can actually cause the dieter to gain back all the weight they lost...and more.  

Don't believe me?  A quick search of the literature will result in quite a large amount of evidence supporting the claim.  You see, highly restrictive and cessation-based diets often create eventual cravings for the items under high restriction, or those that the dieter has been forced to cease intake of.  Another important factor to take into consideration is the speed at which our basal metabolism adjusts to a sharp decrease in caloric intake.  When we severely limit (typically considered to be greater than 500kcal per day reduction) our caloric intake, our metabolic 'function' is reduced...basically, we are telling our body that it doesn't have to work as hard, because we are not 'stoking the fire' as much.  Our bodies quickly adapt to the new energy intake level.  A good diet takes this into account, and progressively decreases daily caloric intake to slowly and progressively 'reset' our metabolism.  Often times however, if a sound progression is not followed (drastic caloric reduction or cessation of particular food items) the body begins to crave what has been taken away, thus causing us to binge and take in more calories...often up to 5% greater than we were taking in prior to beginning our diet. 

Now think about it...these excess calories are all being consumed and thrown into the 'metabolic factory' when it is not operating at the same level as before.  This means that there are many excess calories that will not be metabolized for immediate energy...they will be stored as adipose tissue (fat) as a protective response, in case you decide to 'starve' your body again.

This doesn't happen all the time, but the research is out there...the numbers are not in our favor.

So what does this have to do with sugar?

People are confused about sugar similar to the way they are confused about 'diets' in general.  So let's take a look at some evidence-based information about sugar.  You might be surprised by what you hear...well, by what you read.

I've been asked.  I've been told.  I've witnessed individuals with no formal education in nutrition, spewing untruths about sugar to others whom may or may not have wanted their 'opinion'.  I have also witnessed others who have done their fare share of research on the subject...interpret it wrong.

So here's my opinion.  Yes...I said opinion.  If you don't want to hear my opinion, then simply exit out of this page...really, I wont be offended.  My opinion however, is based on science...the science of chemistry.  Yes, it's the same chemistry that has been used for eons, so if that means (to you) that it is old or outdated information...well, I really have nothing to say except that you might want to enroll in a chemistry class at your local college.

Sugar is sugar.  No doubt about it.  So those of you who have told me...told others...modified your diet to rid your life of sugar...guess what?  In part, you are correct.  Speaking from the chemistry perspective, sugar is sugar.  So the argument usually goes something like this...

Person #1:  "I've given up sugar in my diet, I hear it is horrible for you." 

Person #2:  "Yeah, I haven't eaten sugar for quite some time now."

Person #1:   "That's not true...I saw you eat an apple yesterday with your lunch!"

Person #2:   "Well yes...but that's natural sugar, and natural sugars (gets cut off by expert...I mean #1)

Expert...Person #1:  "Haven't you heard...your body doesn't know the difference between where the sugar came from...it just knows that you have eaten sugar...and that it's bad for you."

INSERT SOUND OF SCRATCHING RECORD HERE!!!

Unfortunately, this is the case for many people who are looking to limit or rid their diets of sugar.  If this line of thinking was really true, then what follows would be true as well.  

                                                                       IS EQUAL TO

Do you REALLY believe that?  I know there are many who do.  It's the argument of REFINED SUGARS vs NATURAL SUGARS.  

So...is the sugar in the fruit the same as the sugar in the Skittles?  Well actually, the answer is YES.

A hush falls over the room.

Chemically speaking sugar is sugar...remember?  OK, I guess we need to break down what sugar really is...that knowledge will certainly help you figure out which camp you are in...and possibly, which camp you want to join.

Whether it is in a piece of fruit, your pastry or your candy bar (or in this case your COSTCO sized bag of Skittles) sugar is made up of two components...fructose and glucose.  Some fruits...depending on the variety are made up of sucrose.  The chemical structure of sucrose is C12 H22 O11, and found naturally in sugarcane, sugar beets, and sorghum.  

Here's what many sugar haters fail to understand, or at least recognize.  Refined sugars, such as table sugar, brown sugar, etc. have undergone a process, hence the term refined, that has stripped the sugar 'host' of its nutrients and vitamins.  Refined sugar is still sugar...it is made up of a 50-50 ratio of glucose and fructose.  Most fruit, with the exception of apples, pears, and cranberries, are roughly 40-55% fructose.  The main difference between a refined product like table sugar is that it has zero nutritional value.

So...is one type of sugar better for you than the other?  Nope...not really.

Right now my sugar haters are relishing in the fact that they are the same...and saying "See, I told you so!"  

Hang tight haters...this lesson is not over just yet.

While neither type of sugar is really better or worse than the other, the body does process them differently.  Yep.  So...semantically speaking...they are not really the same.

Research has shown fructose to break down in the liver, thereby not creating an insulin response from the pancreas.  Glucose on the other hand, begins to break down within the stomach, and requires insulin to be metabolized completely.  So you see, there are some differences from sugar to sugar, and how our body reacts to, and metabolizes the sweet goodness...I mean evil...never mind.

So back to the pictures above...

The sugar composition between the two is essentially the same, right?  Yes.  That doesn't mean that they are interchangeable however.  Nor does it mean that eliminating sugar from your diet is healthy...if that process includes the removal of fruit.

This is strictly my opinion, but I would bet that no person EVER became a diabetic because he or she ate too much fruit.  How can I make that assumption?  Because of the nutrient density of fruit compared to the lack-thereof in refined sugar products....like those tasty little Skittles shown above.

In addition to vitamins and nutrients, fruit offers a degree of hydration (unless the fruit is of the dehydrated variety) due to it's water content.  Skittles?  Not so much.  Fruit also offers a host of antioxidants that help combat the onslaught of free radicals that we face each and every day of our lives.  Fruit also contains less sugar by volume than that of refined sugar products like candy, cake, and pies.  For example, one-half cup of fresh strawberries contains roughly 3.5 grams of sugar.  Strawberry ice cream, on the other hand, contains roughly fifteen grams of sugar.  

Fruits also contain fiber...oh yeah, that's right.  Fiber is healthy huh?  Fiber provides the feeling of satiety or fullness which helps to regulate just how much good we consume.  Yep, God was thinking when he created whole foods (WE created processed foods).  He put all kinds of good stuff into them that actually perform so many different functions...yep, even evil fruit!

Let's talk a little more about fiber for a moment.  Not only does fiber work to naturally limit the amount of food we eat, it also slows the uptake of glucose...helping to prevent the insulin spike caused by a large sugar bolus entering our bloodstream.  So...one could infer that fiber helps to reduce the likelihood of developing Type 2 Diabetes, by preventing the pancreas from being overworked, and eventually shutting down.  

Now let's talk about something that most people have never heard of.  The restorative properties of fruits and veggies.  That's right...restorative.

Much research has been conducted regarding the role of the anti-oxidant and phyto-nutrient rich colors and pigments contained in vegetables...and fruits.  A great deal of this research has been done by a close friend and colleague of mine - Patti Milligan M.S. R.D. CNS.  Patti serves as the Director of Nutrition for TIGNUM Institute for Sustainable High Performance

According to Patti, research in the last 10 years has revealed that the most potent and active constituents in foods are not the vitamins/minerals but are, in fact, the compounds that give food their color.  So truly "eating the colors of the rainbow" offers the body a host of phyto-nutrients that are biologically active and can regenerate, restore and offer support to optimal organ function.

So you see, if you remove fruits from your diet because you are afraid of the sugar content, you are losing out on a lot of healthy benefits.  My recommendation, and the recommendation of experts in the field of nutrition...minimize the amount of refined sugars in your diet, and focus on high fiber, nutrient dense, anti-oxidant and phyto-nutrient rich whole foods...including fruit!

Until next time...

Eat your fruits!

Happy New Year!

It's been a while since I last blogged...September 30, 2013 to be exact.  Since then, many things have taken place including completing the Ride 430 Challenge, my amazing wife Donna's 50th birthday, raising money for the MARSOC Foundation by participating in a 12-hour endurance mountain bike, race, Christmas, and the New Year.

I have been meaning to sit down and begin blogging again, but I just haven't had the desire to do so.  I liken it to training...a little break now and then is certainly warranted, and extremely healthy. 

Apparently, today was the day that I was meant to return to the world of carpal tunnel syndrome...I mean typing.  As I was surfing through the multitude of posts on my Facebook page, I stumbled upon a link to a recent study involving one of my greatest passions...human movement and performance.

If you have been following my blog(s) for any amount of time, you are most likely familiar with my posts on human movement dysfunction, often due to muscular imbalances.  Many of which are due to strength differentials between agonist and antagonist muscles and muscle groups.

In our day and age of technical advances, computer posture is extremely common.  Computer posture can be defined as one which involves increased curvature of the thoracic spine, forward rounding (protraction) of the shoulders, increased lordotic curve of the lumbar spine due to tightness in the hip flexors, and shortening of the hip flexors resulting in an anterior tilting of the pelvis.

All of the above issues are the result of, or result in muscular imbalances...both in strength, and length.  The picture below is a great example of computer posture.

The study I came across this morning, (http://www.jospt.org/doi/full/10.2519/jospt.2013.4116#.UtbVbfaKduc) addressed one of the most common issues with computer posture...LPHC distortion patterns.  The acronym LPHC refers to the Lumbo-Pelvic-Hip-Complex, which is controlled by a number of muscles...including the gluteals (gluteus minimus and gluteus maximus). 

The most common dysfunction found in the LPHC is commonly referred to as Lower Crossed Syndrome (LCS).  LCS is the result of muscular imbalances between muscles of the anterior hip and muscles of the posterior hip.  Anteriorly, the hip flexors (psoas) adapt to the the shortened length resulting from long durations of sitting...a process known as Adaptive Shortening.  Opposite the hip flexors are the hip extensors...the gluteals.  Ideally, a harmonious balance exists between the flexors and extensors, placing the pelvis in a neutral position...just like God intended.  Life however, has a tendency to get in the way of many a harmonious existences.

When the hip flexors adapt to their shortened position, the gluteals (although more powerful) elect to give up the fight for control over the pelvis, via a process known as reciprocal inhibition.  In this case however, we would consider it to be altered reciprocal inhibition....resulting in a postural deviation, which ultimately results in a movement and/or strength imbalance.  If you are a weekend warrior who participates in some type of sporting event, this could limit your performance and increase your risk of an acute injury.

"So what was the study all about?" you ask.  Before I get to that I need to bring you up to speed on one more issue.  Tight IT Bands.  The IT (illio-tibial) Band is a thick piece of fascia, running downward from the lateral hip to just below the lateral aspect of the knee.  It is numerous functions including stabilization and proper positioning of the knee joint.

The IT Band originates from a relatively small muscle, the Tensor Fascia Latae (TFL) that assists (in part) with hip flexion, so it can be considered part of the hip flexor muscle group.  As a member of this muscle group, the TFL is subject to adaptive shortening just like its 'cousin' the psoas.  When the TFL contracts or shortens, it pulls tension (hence the name tensor) on the IT Band.  Too much tension, or prolonged tension across the IT Band can cause mal-alignment of the knee joint as well as discomfort across the lateral knee.  The discomfort is due to increased friction of the fascia rubbing across the lateral condyle of the tibia.

Whew!  Ok let's move on.

Re-engagement of the gluteal muscles is paramount in the process of returning the hip to a normal (neutral) position.  Other corrective strategies include stretching the overactive, shortened hip flexors back to their normal resting length, but this post will simply focus on the strengthening and re-engagement of the gluteals.

Now on to the study!

The researchers sought to find the best corrective exercises for strengthening the gluteals, while minimally stimulating the already overactive TFL muscle.  Many hip dominant exercises actually recruit the TFl due to its integrated function of hip extension deceleration.

I was somewhat excited to find that the strategies I have been using on my athletes are correct, and elicit minimal activity of the TFL. 

"So what are those exercises?" you ask.

The results of the study reveal the various exercises, but my favorites are those performed with mini-bands.  The pictures below illustrate some of the corrective-based exercises I use to strengthen the hips and correct LPHC dysfunction.

The first picture demonstrates a Glute-Bridge with minibands at the knees.  When performing this exercise, do not allow the band to pull your knees inward.  Keep the knees aligned with your toes throughout the exercise.  The minibands provide stimulation of the gluteus-medius, while the bridge (hip extension) provides stimulation of the gluteus-maximus.

The next exercise also combines targeting of both gluteus maximus and medius, while promoting lateral stabilization of the body.  This exercise is often referred to as a Mini-Band Lateral Walk.  While performing this exercise, make sure to maintain perfect posture (no bending at the hips or knees).

There are a few more exercises that effectively target the gluteals, while providing minimal activation of the TFL muscle, but these are two of my favorites.  If you are looking to purchase mini-bands on line, here are a couple resources where you can find them.

http://www.performbetter.com/webapp/wcs/stores/servlet/Product1_10151_10752_1003893_-1

http://www.power-systems.com/p-2705-versa-loops.aspx

Do yourself a favor and pick up some of these inexpensive bands and get busy getting your body working the way it was designed to!

Here's to a happy and healthy 2014!

Complete reference: Selkowitz, D. M., Beneck, G. J., & Powers, C. M. (2013). Which exercises target the gluteal muscles while minimizing activation of the tensor fascia lata? Electromyographic assessment using fine-wire electrodes. Journal of Orthopedic & Sports Physical Therapy, 43(2):54-64. - See more at: http://blog.nasm.org/fitness/which-exercises-target-the-gluteal-muscles-while-minimizing-activation-of-the-tensor-fascia-lata/#sthash.nwC9o81T.dpuf

omplete reference: Selkowitz, D. M., Beneck, G. J., & Powers, C. M. (2013). Which exercises target the gluteal muscles while minimizing activation of the tensor fascia lata? Electromyographic assessment using fine-wire electrodes. Journal of Orthopedic & Sports Physical Therapy, 43(2):54-64. - See more at: http://blog.nasm.org/fitness/which-exercises-target-the-gluteal-muscles-while-minimizing-activation-of-the-tensor-fascia-lata/#sthash.nwC9o81T.dpuf

About a Dog...

Yep, I stole that title from a 2003 comedy which looked at the relationship between pets and their owners.  I have to be honest with you...I've never watched it.  

I am taking a break from my performance related posts to share with you a little bit, about a dog...

As I sit and write today, my eyes are filled with tears.  You see, today my wife and I said our final goodbyes to a part of our family...our dog Chloe.  I say our final goodbyes, because I think we have been saying goodbye to her for sometime now - knowing full well that her life was drawing to a end sooner than we would have liked.

We never want our beloved pets to pass away, yet we don't want to see them suffer either.  I have always said that I would not let Chloe get to the point where I knew she was suffering.  The decision is never an easy one, but I think it's even tougher when you look at them and see that they still have life in their eyes...even though their bodies are beginning, the often times, long process of shutting down.  It was time.

There are people out there who just aren't dog people...or pet people for that matter.  They wont truly understand the deep loss that those of us who become so connected with our pets feel...and that's okay.  I know it may seem strange to some, to hear me say (or read it actually) that I loved my dog, and I mean truly loved.  It sounds weird, I know.  But truthfully, after seventeen years, she was part of our family.  

Like any other member of our family, we laughed with her (sometimes at her), we cried with her, and sometimes to her.  We talked to her, and she 'spoke' back to us...on command even.  She protected us, and provided a sense of comfort for my wife when I was at work.  She was a hiking companion, and someone that you could talk to, without having to worry about what she thought...although I have to tell you, there were times when I would swear she knew exactly what I was saying to her.  

There were times when she would do things like reach out with her paw, and place it on my hand when when she clearly sensed something was wrong.  There were times when she would just walk up and rub her head into whatever part of my body was the easiest to access, then roll over and look directly in my eyes, as I talked to her.  

She was a great athlete in her day...extremely fast and agile.  When she was younger, she liked to run directly at me, and jump right up into my arms.  She was very trusting of me...allowing me to hold her in my arms while she would lie on her back and relish in the attention she was receiving.  She was also a great little hunter.  If I remember right, Chloe racked up seven or eight confirmed kills...yep, she was a packrat hunter extraordinaire!  I would flush them out, as she sat back just waiting for me to give her the command to 'get em!'  And get-em she did.  Often at great personal sacrifice and pain, as those little rats dug their big 'ol chompers into her flesh, in their last great act of defiance.  

I will miss those times.  I will miss her.  

I chose to be with her right to the very end.  I wanted the last thing she saw, to be my face.  As the euthanizing medications coursed through her veins, I stroked her fur, whispering to her what a great dog she had been, and how much we loved her. 

Five Flats, Two Bikes Broken...and a Third Nipple?

Back when I took creative writing in High School, I was told that the title is a story's first impression...so make it a good one.  Hey...what can I say.  When you throw the word nipple in the title, it's bound to make an impression...right?

Today the Ride 430 Challenge team suited up - actually cyclists like to call it kitting up - who am I to make fun of that...when I get suited up to go into a fire, we call it getting turned out...everyone's got their own thing.

Man, I've only typed two paragraphs, and I'm already off track!

So anyway, like I said...we kitted up early this morning for another crack at, what has now become quite a nemesis...The Sunflower Ride.  Those of you who do not live in Arizona may not be familiar with the 'quaint' little town of Sunflower - think Breaking Bad, only in Arizona.  You know...meth labs and stuff?  

The ride to Sunflower, for us anyway, always begins south of Sunflower...usually 30 or 40 miles south of Sunflower.  Today our ride began in Mesa...east Mesa to be exact...so closer to 50 miles today. 

Our road to Sunflower

Once again we were joined by USAF Sgt Ryan Pinney, and his trusty hand-bike...which if you remember from my previous post, about our first attempt at The Sunflower Ride...Ryan's bike broke.  You may also remember that Ryan's bike is equipped with a push bar so that other riders can provide some assistance when the terrain begins to rise...or you take on a nasty headwind...or both.

And yes...if you just said to yourself "I bet today they had both" then you would be 100% correct my friend.  

I think it is important to share something with you...a little insight to the man I used to be.  You see, I used to be one of those riders who, if the wind was blowing, would quickly decide to go back inside and find something else to do.  Now however, I just sigh a little sigh, and tell myself to suck it up...then I start pedaling.  There are those days when you know that you should have gone with your first instinct...you know the days, right?

Today, the wind was ominous (for me anyway).  After about 45-minutes of riding, our course took a turn...to the right, but also for the worse.  As we began making our way northeast on the Beeline Highway we were greeted by a stiff wind which slowed our pace significantly, and required us to provide some early assistance for Ryan.  I think we averaged somewhere in the neighborhood of about 13 miles per hour...pretty stinkin' slow!  It was just a constant battle against the wind, combined with the steady uphill trend.  Once again, Ryan proved to be the strongest and most determined rider out there today.

Along the way, our team encountered our first flat tire...which by the end of the ride, totaled five...from what I heard.  One of our 'Ryan Pushers' stopped to assist with the first flat, and we didn't see him again for quite a while.  The next flat took out another of our 'pushers', which meant some other riders needed to step up...and that they did! Thank you guys, because I was having a bad day...that just kept getting worse.  Ryan ended up with a flat as well, and from what I understand, there were at least two more.

So, that's the flat tire part, now let's move on the the broken bike part, shall we?

Ryan's bike broke again.  Yep...it's The Sunflower Ride, I'm tellin' you!  Once again, the shifter cable on Ryan's hand-crank setup began fraying severely.  It may have broken all the way through, but I am not sure.  It was bad enough however, that the decision was made that Ryan wouldn't be making the ride back to Mesa...not on his bike anyway.

Ryan's ride hone

So that's broken bike numero uno.

Broken bike numero dos was the result of a horrible crash...which by the way broke a beautiful carbon frame, clean through.  I've been on the wrong end of a crash that was bad enough to break a carbon frame  (you can check out the details here, and here) and let me tell you...it's no fun.  

Our Ride Captain was the unfortunate rider that crashed today, as he was descending into a valley, just four miles south of our destination - Sunflower.  At the bottom of the descent is a bridge, that spans a narrow canyon, before the road once again rises, presenting riders with a steep climb into Sunflower.  At the transition between the road and the bridge, there are a two or three areas where the asphalt has been pushed up, creating some little 'speed bumps'...pretty severe little bumps actually.  On our last attempt at this ride, I was fortunate enough to spot the bumps ahead of time, and simply hop over them.  Our Ride Captain however, was not so fortunate.  He hit them at a speed that was surely in excess of 30 mph, which caused him to lose control of his bike, and slam into both the guard rail and pavement.  Fortunately, he was able to walk away from the accident with what appeared to be a little road rash, and some bumps and bruises.  It could have been much, much worse, had he been thrown over the guard rail.  Thankfully, that was not what happened.

Alright.  Broken bike story...check.

Now how about that third nipple?

Alright, it's not really a third nipple, but it kind of looks like one right now...only it's not next to the other two.  I told you that Ryan's bike broke...or was breaking.  So at the spot where our rider crashed, the team brass...you know, the guys who are way above my 'pay-grade' so to speak, made the decision to call that spot our turnaround point.  It was time to head home.  The injured, the not feeling so well, and Ryan, were going to be transported back to our starting point, while the remainder of the team would continue the ride...only we would not be heading to Sunflower...like I said, we were going home.

The view from our turn-around point...just shy of Sunflower...and possibly Heisenberg!

I was helping load bikes and Ryan's wheelchair into the back of our SAG pickup, when I got shot.  Well, it felt like I got shot anyway.  Apparently when I had my arms extended, helping to place the chair in the truck, a rather large wasp decided to land on my left side, just below my armpit.  When I lowered my arm, that little bugger decided he was being attacked, and instinctively fought back with the only weapon at his disposal...his stinger.  

I felt three distinct, separate stings, as I quickly did the frantic 'what the heck is going on here' (I may have screamed like a little girl...I've done it before) swatting and flailing of my arms.  I noticed a huge wasp was attached to something...my skin!  The wasp was actually trying to fly.  I know this because I clearly say it's outstretched body, and its little wings flapping away.  The problem was that it wasn't going anywhere...because it was stuck to my jersey.  The more I swatted the more it's little weapon went to work.  Finally, I was able to brush it away, but not before it pumped me full of its fiery venom, which contains hyaluronidase, an enzyme which breaks down the barrier between cells, helping the venom to spread.  My armpit was on fire!  

I am somewhat hypersensitive to bee stings and other bites like ants and mosquitoes, so I wasn't sure what to expect from this little encounter with my friend the wasp.  Like every good Paramedic, I DO NOT travel with an epinephrine pen (maybe I will in the future), so I said a couple quick prayers that I would not have an anaphylactic reaction to the venom.  We hopped onto our bikes and began our long journey south, up and over the mountain passes that we had just made our way north on....headed for home.

It wasn't long before I began feeling the secondary effects of the nasty little insect, as my entire left arm became numb within just a few minutes.  I was waiting for my airway to swell up, but the good Lord kept me breathing!  After what felt like an eternity...actually only about an hour...we reached a stopping point to take a breather, and refill our bottles and nutrition.  It was there that I made a difficult decision...difficult for a guy who hates to quit, and considers it a failure.  I chose to catch a ride home with our SAG team.  As disappointed as I was in myself, I knew it was the smart choice, as we still had 18-20 miles to go, in temperatures that were rising above 100 degrees.  

A shot of my 'third nipple'

And another, about 2 hours later, as the redness began to 'travel'

To quote one of my team mates, "Sunflower 2, Ride 430...Zero".  We will be back Sunflower...we'll be back!

We'll be back!

The 3M Blend...An Absolute Must Have

When I first began competing in 12- and 24-hour mountain bike races, I thought I had my nutrition dialed in...man was I wrong.  I was taking advice from people who really had no formal education in nutrition or human performance.  Their advice was purely anecdotal, and was based on what had worked for them in the past (maybe only once, as I would come to find out later!), what they had read in some magazine, or what someone else had sworn was the end-all, be-all method for improving performance.

This kind of advice included things like eating potato chips, cookies, candy, and the like...both before and during the race.  I tried these methods to no avail...I still had problems with fatigue and severe muscle cramping.  I decided I needed to use my education regarding performance fueling, and step up my game...er, my race, actually.

I began to employ high performance eating strategies, staying away from junk foods, and fueling solely with high quality, high nutrient, and calorie dense fuels.  I would love to tell you that my knowledge prevailed, and I was able to take my racing to the next level...but I'd be lying to you.

My defining moment came in January of 2011, when I agreed to be part of a 4-man team at a 12-hour mountain bike race...The 12-Hours in the Papago.  Keep in mind, that this race takes place in January...in Arizona...where the climate is perfect for riding.  Somewhat cold in the morning, and warming slightly as the day wears on...topping out around 72 degrees.  Perfect!

The course is pretty short, but with a number of back to back steep ascents, which over time, can really take their toll on you.  Our team alternated laps, which meant that each of us would ride for about 35-minutes, then get a little over an hour and a half rest.  After my second lap, I was cramping so badly in my hamstrings and calves, that I wasn't sure I'd be able to complete my remaining laps.  

Long story short...I sucked it up, finished my laps, and cramped like crazy on each and every one of them!  Something had to done.  My fueling techniques just weren't working for me.

My education is in Exercise Physiology, so I decided it was time to do some extensive research into fueling for endurance events.  What I quickly realized is that I really needed to be fueling like an ultra endurance athlete.  That was part of the problem.

I broke out the old textbooks, and began diving back into my notes...hoping to uncover something that may have gone unnoticed during my graduate studies.  I was able to learn a great deal more about endurance training, and the physiological demands placed on the human body...more than I had learned while in school, as my course of study focused more on power-sport athletes.  

Throughout my research I kept coming across one product that endurance athletes, both elite and not-so elite (like me), raved about.  CarboPro.

What I had found during my research, and from my education, was that muscle cramping and fatigue can occur as a result of a number of things....not just electrolyte loss through sweat.  Fluid loss, and the resulting minerals that are depleted, are often thought to be the only culprit behind the dreaded condition of muscle cramping.  What most people fail to realize however, is that fatigue is also a major cause of skeletal muscle cramping.  Do endurance athletes get fatigued?  Of course we do!  Can we do something about it?  

Absolutely!

I have addressed nutrition numerous times, throughout a number of different posts within my blog, so I'm not going to go back through and re-cover all of that...well, maybe just a little.

If you've been reading this blog for any length of time, you are familiar with my love of carbohydrates (CHO), and how they fuel performance.  Keeping the muscles stored with glycogen is one method of decreasing fatigue levels, so it goes without saying that consuming CHO during endurance exercise can improve performance.  CHO consumption can also help to reduce or eliminate muscle cramping by staving off fatigue levels.

Unfortunately however, it's not always as simple as just eating some carbs.  What you eat or drink, can be very specific to what your body is capable of tolerating.  I am a great example of this.  I cannot consume solid foods during endurance activities such as cycling.  You see, when you consume solid foods, blood is shunted from your periphery, and routed to the gut so that digestion can occur.  This affects each of us a little different.  If you are like a lot of the guys I ride with, you could consume a four-course meal while on your bike, and be completely fine with it.  If you are like me however, you will feel the effects of peripheral shunting...very quickly.  

When blood flow is limited to the extremities during exercise...specifically endurance-based activities, the delivery of oxygen and nutrient rich blood is reduced.  This is somewhat counterproductive, as skeletal muscle is highly dependent upon oxygen rich blood for sustaining exercise of long durations.

What does this mean for a guy like me?  It means I need to drink my calories.  Yep, that's right...nothing solid for me...and no, I'm not talking about downing a few cocktails while on the bike!  Avoiding solid food however,  becomes a little tricky when competing in events such as 12- and 24-hour races...especially when you are a member of a team, as you will be resting between laps, rather than riding continuously.  It is during these rest periods that our bodies begin to crave food.  

Another no-no for me...and it should become one for you as well...is the consumption of fats in the hours just prior to, and during your training or competition.  While fats pack more of a caloric punch than their CHO or PRO counterparts, it is important to understand that fat slows gastric emptying rates.  In plain english...please!  This means that fat will slow down how quickly fluids leave your gut.  Optimally, we want the fluids we consume to act like those friends or relatives who come to visit, and just stay too long (DISCLAIMER ALERT!!! I don't have any friends or relatives like that)...you know the type right?  You like having them around, but you want them to leave quickly, and restore your life to normal.  Fluids in your gut are just like that...you don't want them hanging around.  You want them to be transported out of your gut and into your cells where they do what they do...restore your life to normal again....through the process of hydration.

So what does this mean for those of you who consume fats (because they contain 9 kcal per gram...over double what CHO and PRO have to offer)?  I've talked with endurance athletes who swear by the ingestion of fats, and say that they have no issues whatsoever.  To them I say you are either an anomaly, or you are not performing at your highest level...yet.  

Okay, it's time to step off the fat pedestal, and move on to something else!

Let's talk about what I consume when I am cycling.  I call it the 3M Blend - Metzger's Magical Mix.  I mentioned earlier that I kept running across a product called CarboPro.  I decided to give it a go, after dissecting their website, and pulling as much information as possible from it.  I even called the company and spoke with them about the problems I was having with cramping.  The guy I spoke with spent a great deal of time talking with me, and assured me that he too had experienced similar issues in the past, but that his life had been forever changed by using the CarboPro nutrition and hydration protocols.  CarboPro has a comprehensive line-up of supplements, that when used together, battle cramping quite effectively by reducing fatigue at the skeletal muscle level, providing easily digestible sources of both CHO and PRO, as well as improving endurance through the use of a proprietary blend which includes beta alanine, a supplement that has been found to be very effective at staving off fatigue, thus allowing higher exercise intensities to be held for longer periods of time.  

CarboPro

In January of 2012 I decided to register as a solo rider for the 12-Hours in the Papago...the same race I had suffered through the year before, as a member of a four-man team.  The results were amazing!  I completed 11 laps for a total of 83 miles...not bad for my first solo effort.  The year prior, I had only turned five laps, each of which was horrible due to cramping.  This time around...not a single cramp.  I had tons of energy, and felt great for the entire race...other than the normal wear and tear of riding a mountain bike for 12-hours!

That was it...I was sold!  I became a believer in the CarboPro system that day, and haven't turned back since.  I know a number of athletes who use CarboPro, but not the system in it's entirety.  My suggestion to you is to give it a try...get on the website, type in your event, and then order the products that they recommend, and use them exactly as the suggest.

So...what then is the 3M Blend, you ask?

Recently I began playing around with the mixture that I use for my bottles while on the bike.  Normally, I would use anywhere between 3-4 scoops of CarboPro powder (100 kcal/scoop),  and 2 scoops of their proprietary Interphase protein powder (100 kcal/2 scoops), which resulted in roughly 500 kcal per bottle.  Lately however, I have been adding some other great products to that mixture.  These products come from a company called Genesis Pure. I have been testing them for about three months now, and have found them to be extremely effective.  So to round out my 3M Blend, I add one scoop of Genesis Pure Hydration to each bottle, and one scoop of Genesis Pure E2 to each bottle.

The Genesis Pure Hydration product contains a blend of antioxidants, B-complex vitamins,  amino acids, and a proprietary electrolyte blend...all of which is designed to speed up gastric emptying, thus improving the hydration process.

The E2 product by Genesis Pure is designed to provide a little blast of energy through the delivery of vitamins, minerals, amino acids, glyconutrients, and a splash (110 mg) of caffeine...which has been shown to have significant performance benefits.

I don't always put the E2 product in my bottles...it all depends on whether or not I have had coffee prior to my ride.  If I have consumed an espresso or two (yum!) in the morning before my ride, I will wait until later into my ride...if I begin feeling like I need a little boost.

The other benefit to the addition of the Genesis Pure products, is that they add some flavor to my bottles.  CarboPro has almost no flavor whatsoever, which for many athletes is preferred.  There are times when I like my fluids to be tasteless, but for the most part I like some flavor.  Not the kind of flavor you get from Gatorade or Powerade...those are far too sweet!  

In addition to my 3M Blend, I also use the following CarboPro products...which are part of their comprehensive training and competition protocols...

 As mentioned above, Vantage VO2 Max capsules help to increase stamina and boost the VO2 Max energy system.  The capsules contain a proprietary, unique blend of vitamins and minerals...including Beta Alanine (Carnosyn).

   The Recovery Amino Power product is great for fighting off fatigue while training or competing.  Recovery Amino Power contains Branched Chain Amino Acids (BCAA)...Leucine, Isoleucine, and Valine.  BCAA are metabolized directly within skeletal muscle, rather than through the liver.  This means that the fatigue fighting effects of BCAA are realized much quicker than other fatigue fighting supplements. 

MetaSalt (100 Capsules)  "COOL the CORE"SODIUM (SALT) - ELECTROLYTE/ANTIOXIDANT ComplexSodium as Sodium Chloride, TriSodium Phosphate, Sodium R-Lipoate, with Potassium, Calcium, Magnesium as Krebs Cycle Minerals
with OptiZinc and Selenium as antioxidants, and Vitamin D3: To prevent heat fatigue and muscle cramps, by optimizing fluid replacement
COMPARISON: MetaSalt  is the only sodium supplement which provides sodium as Sodium Chloride, TriSodium Phosphate and Sodium R-Lipoate, which work together to maintain the optimal metabolism of sodium to prevent dehydration (a decrease in total body water without an equal reduction in total body sodium) and prevent volume depletion (a loss of body water and sodium resulting in decreased extracellular fluid volume).
MetaSalt is the best SALT supplement and goes beyond salt capsules and salt tablets. It is more than just a salt capsule it is a high-performance ELECTROLYTE complex with Potassium, Calcium and Magnesium as Krebs Cycle Minerals. It is also a potent anti-oxidant complex with Selenium and OptiZinc. Before you buy any other product for ELECTROLYTE replacement or for heat fatigue and muscle cramps, compare the ingredients and their amounts -- and the price Its the only one and the best, the most effective and most efficient
SODIUM - Electrolyte/Anti-Oxidant complex. And that's a fact
- See more at: http://www.carbopro.com/index.php?main_page=product_info&cPath=5&products_id=9&zenid=7b193007581773f7e3de15b37dc9d59b#sthash.kGwydVYN.dpuf

If you train or compete in hot environments, replenishment of sodium is necessary to maintain electrolyte balance.  Thermolyte Metasalt capsules are the only electrolyte replacement product on the market that provides sodium replacement in the form of sodium choride, tri-sodium phospate, and Sodium R-Lipoate.  Metasalt also contains potassium, calcium, and magnesium...three crucial electrolytes which serve to fuel the Kreb's Cycle, a process of ATP production within the body...of which I encourage you to research.

I am not compensated by CarboPro however, they are supporting my efforts to train for the upcoming Ride 430 Challenge by providing me wholesale pricing on my purchases...therefore, I do what I can to promote their amazing products.  

Trust me...I wouldn't use them if I didn't believe in them!

I am a true believer in the power of whole foods, and eating clean to fuel high performance...but we're talking real life here.  I drink highly nutritious, power-packed smoothies each morning, and I fuel with very clean fuels...which make up about 80% of my diet.  

I am also a realist, and I understand that my performance is highly dependent upon supplementation to 'fill in the gaps'...so to speak.

I would encourage you to click on the links above to learn more about these great products...and even give them a try.  They truly changed my life!

 As always...

Thanks for reading!

Yours in Health and Performance!

John