Glucosamine: The Supplement for all Athletes

It seems like every time you leaf through a magazine, or flip on the television, the supplement industry is throwing out some new “must have” miracle product. I’m not saying that these products are useless, their benefits more than likely stretch over a range of situations, but for athletes there are a few supplements that definitely top the lists. One of these supplements is Glucosamine. Glucosamine is a substance that is produced by the body for development and repair of Connective tissue (Cartilage, tendons, ligaments, etc…). I’m sure most of you have already figured out why glucosamine is such an important supplement for athletes, let alone individuals exercising, or even the elderly. The following is a brief list of interesting facts concerning Glucosamine.

• The rate-limiting step of Connective tissue maintenance and repair is the conversion of glucose to Glucosamine, supplementing removes the delay.
• Over 30 years of research done concerning this supplement.
• Studies indicate potential to rebuild injured connective tissues.
• In vitro research showed the potential of glucosamine to increase production of glycosaminoglycans (makes up proteoglycans, which create the framework for collagen tissues) by 170%.
• Can be 95% absorbed intact through gut wall.
• 30% of ingested glucosamine tends to be stored for later use.
• Dosages of 750-1500mg shown to be effective in human clinical trials.

No matter how correctly you train, the wear and tear on your joints and surrounding connective tissue is bound to happen. Even though your body has systems designed to deal with the repair and maintenance, many times it just can’t keep up with the demand on your system. This is when supplements come into the picture and make a big impact on your health. Remember, no supplement is the “magic bullet”. There is no substitute for proper technique while training, eating a healthy diet, and see your personal physician regularly. Before taking any supplement, be sure to speak to your physician to verify it is safe for you to take. I hope this article provides some useful information on a potentially beneficial supplement.

Michael Petrinjak CFT

References

1. “Sports Nutrition, Third Edition” Dan Gastelu MS, MFS. Frederick C. Hatfield, PhD.   2010

Quick Review of Intra-workout Supplementation

 I have been receiving a few questions regarding the intra-workout portion of supplementing. I decided to further review this area to better inform individuals on what is available. Hopefully the next few sections will help you make the best supplement choices.

Supplements commonly found in Intra-workout Supplements

1. BCAA(Branched Chain Amino Acids)
1. Leucine, Isoleucine, Valine
2. Found in almost every viable intra-workout
3. During intense exercise these amino acids are consumed for energy production.
4. Possible anabolic effects to benefit growth and recovery
5. Best ratios are 2:1:1 or a potentially 2:2:1 since the body tends to use leucine at 2x the rate of the other two BCAA’s.

2. Vitamin B-6
1. Some benefits for energy production.
2. Main purpose: works as a cofactor for processing many amino acids, including BCAA’s.
3. Make a point to ensure B-6 is a part of the supplement profile.

3. Electrolytes
1. Sodium, Potassium, Chloride, and sometimes Magnesium.
2. As water is lost through sweating during intense exercise these minerals are lost as well.
3. Maintaining adequate levels of electrolytes will help control body water balance and help fight fatigue.
4. Magnesium has potential muscular strength benefits on its own, and many athletes tend to be deficient in this effective mineral.

4. Beta-alanine
1. Binds with L-Histidine to form Carnosine, which is involved in many muscular functions.
2. Many believe Carnosine levels dictate when muscular fatigue sets in.
3. Shortly after consuming a supplement containing high amounts of beta-alanine don’t be surprised if you notice a slight tingle sensation. It’s just an effect of the amino acid doing its job.
4. Great fatigue fighting supplement, and relatively cheap. Dosages around 1000mg usually give a noticeable response.

5. L-Citrulline
1. Amino Acid found in high amount in watermelon.
2. Benefits in Nitric oxide support and ammonia(fatiguing agent) reduction.

6. Simple Sugars(low amounts)
1. Glucose, dextrose, etc…
2. Keeping blood sugar stable is of utmost importance during intense exercise.
3. Blood sugar drop = decrease in overall performance.
4. Instead of taken in an intra-workout, many suggest to consume a simple sugar carbohydrate drink around 30 minutes prior to exercise.

Some Interesting Facts

1. Keep in cold, around 40 degrees F.
1. Colder fluids tend to empty the stomach quicker, allowing for better absorption.

2. Diluted, not concentrated.
1. The more concentrated the mixture, the longer it takes to leave the stomach.
2. Dilute it down, read the instructions on the particular intra-workout and add a few more ounces of water to your mix.

3. Top supplements you should look for in your Intra-workout
1. BCAA’s
2. B-6
3. Electrolytes
4. L-Citrulline/ Beta-alanine

4. Remember: Hydration is key

1. Drink water if not interested in supplemental intra-workouts
2. Dehydration as little as 1-2% can reduce performance by 40%.
3. Take a small sip between each set.

I hope this shed some more light on the intra-workout market. Any questions feel free to contact me, I would much rather answer real individual’s concerns rather than coming up with topics myself. As always if you would like to add any more details feel free to comment or contact me directly.

Michael Petrinjak CFT

Calorie Intake Techniques

Below are a few calorie intake strategies that can possibly aid individuals from becoming stagnant with their diets. Why vary your caloric intake? The theory is the same as varying your training regimen; it keeps your body from adapting. In reference to your calorie intake it involves stimulating your basal metabolic rate to prevent it from leveling off. Below is a small list of a few techniques I have come across, I hope they help. As always, before making any changes to you diet/ training regimen, consult with your health care professional.

“Drop” Technique

• Useful for individuals trying to lose body fat and keep their metabolism ramped up.
• Maintain a constant calorie intake for 2-3 days.
• On the 3^rd or 4^th day drop your calories by a set amount, depending on your original calorie intake. This drop should coincide with your easier training day, or an off day.
• Calories should be removed from fat and carbohydrates, never from protein.
• When dropping calories don’t just skip a meal or cut the calories out of just 2-3 meals. Instead, reduce calories from all the meals eaten throughout the day. Preferably around the same amount of reduction in calories from each meal.

“Boost” Technique

• Useful for individuals trying to gain weight.
• Maintain a constant calorie intake for 2-3 days.
• On the 3^rd or 4^th day increase your calories by a set amount, depending on your original calorie intake. This increase should coincide with your harder training day.
• Calories should be increased through protein and carbohydrates, and fats only if absolutely necessary.
• When increasing intake, don’t just add the extra calories into 1 meal, instead spread them evenly over each meal consumed throughout the day.

“Hybrid” Technique

• This technique is a mixture of the two mentioned above.
• Maintain a constant calorie intake for 2-3 days.
• On the 3^rd or 4^th day increase your calories by a set amount, depending on your original calorie intake. This increase should coincide with your harder training day.
• Calories should be increased through protein and carbohydrates, and fats only if absolutely necessary.
• Most individuals will train during the week and take the weekend off, giving 2 days in a row off training.
• On the 2^nd straight off day decrease your calories by a set amount, depending on your original calorie intake.
• This decrease should come from fats and carbohydrates, not protein.
• Like the previous two techniques, spread the increase/decrease of calories over each meal in even amounts.

These techniques are designed mostly for weight training, but a few modifications can be made to make them valid for specific athletics. I personally have tried the hybrid technique because my training schedule coincided with its process. I noticed great recovery and power after the increase phase, and great blood flow/vascularity during the workout following the decrease phase. Only try these techniques after speaking to your personal physician or nutritionist. I hope this article aids everyone in their fitness endeavors.

Michael Petrinjak, CFT