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Antioxidants are compounds found in our bodies and food that serve to protect against damaging free radical activity. Free radicals are unstable molecules that cause oxidative damage by stealing electrons from surrounding molecules. Under normal metabolic conditions as much as 2-5% of oxygen used by the body forms oxygen-containing free radicals. In addition, free radical formation is associated with cigarette smoke inhalation, environmental pollutants, and even exercise.
A recent study published in the Journal of Epidemiology and Community Health (March 2014) demonstrates an inverse association between fruit and vegetable consumption and all-cause, cancer and cardiovascular mortality. The researchers examined data for 65,000 adult subjects >35 years of age who participated in the Healthy Surveys for England (HSE) epidemiological study from 2001-2008. The HSE participants were asked about their fruit and vegetable consumption over a 24-hour time period. Portion sizes were defined to be about 80 grams (just under 3 ounces). The participants ate an average of 3.8 servings of fruit and vegetables per day. For this study, HSE data was compared to mortality data for subjects in the group over the following eight years.
Nutrition certainly has a huge part to play in exercise performance. The timing of macronutrient intake, especially protein and/or carbohydrates, in relation to an exercise session can impact the rate of perceived exertion, time-to-exhaustion, the rate of adaptations and numerous other factors. Timing of nutrients before, during and after an exercise session covers a multitude of applicable topics, so for the focus of this quick discussion we will address what fluids are recommended for consumption during exercise only.
An internet search on the subject of coconut oil will instantly expose numerous reports and anecdotal evidence touting coconut oil as the latest food-based “cure-all”. One of the primary reasons behind this notion seems to be its unique blend of short- and medium-chain triglycerides (MCTs). MCTs have been extensively studied in a number of ways, but many claims are still inconclusive.
Rest intervals are defined as the duration of time between each act of physical effort during a given training session. Work:rest ratio is dependent on an individual’s training goals and the energy system being used to fuel the work.
The Food and Drug Administration (FDA) is proposing several changes to the standard nutrition labels for packaged foods and beverages. If approved, the new labels will place a greater emphasis on:
There are many advertisements today which ask men if they suffer from “low T” or low testosterone, and if they think they have diminished sex drive or energy; and if so – recommend a testosterone supplement to improve their life. Supplementation can be as simple as applying testosterone via a gel or patch.
The following training systems have been shown to be useful when attempting to help a client develop overall strength. Of course, the client must have the requisite capabilities before engaging in some of the more advanced training methods.