Showing posts with label omega 3. Show all posts
Showing posts with label omega 3. Show all posts
Saturday, March 20, 2010
FISH OIL CALCULATOR
Monday, March 15, 2010
Tuesday - Dealing with Muscle Soreness Part Two
Active Rest Day - Spend some time playing a sport, go for a hike, throw a Frisbee, just enjoy the beautiful weather we've been having!
Dealing with Muscle Soreness Part Two
Warm Up - Much of the stiffness and soreness can be dealt with by simply engaging in some light activity. Going through a decent warm-up will help to provide an increased fresh blood supply to recovering muscles, and performing full range movements will help to fend off stiffness. This can also be incorporated on rest days in the form of playing a sport, rock climbing, hiking, swimming, or some other light activity.
Eat Right - Eating a paleo diet (What Do I Eat?) will help improve many aspects of your body's performance. The immune system is strengthened, inflammation is reduced, skin health is improved, digestive health is improved, and RECOVERY IS IMPROVED SUBSTANTIALLY. Not only is recovery quicker, but also more effective. It will result in more performance gains more quickly(from my experience, and the thousands of cases of anecdotal evidence out there).
Fish Oil - You read it right. You eat it; please don't slather it on sore muscles(never tried it, but I wouldn't do it even if it worked like a charm). Fish oil is a concentrated source of omega-3 fatty acids, which, as discussed before, have anti-inflammatory properties by producing certain eicosanoids. Intense exercise causes microtrauma to muscles, and leads to an inflammatory response. This inflammation is needed for muscle repair and growth, but having an omega-3/omega-6 imbalance in our diet (pretty much everybody does) leads to excessive inflammation and pain.
DO NOT USE NSAIDs (ibruprofen, Tylenol, aspirin, etc) - Nonsteroidal Anti-Inflammatory Drugs can have been shown in many cases to reduce muscle growth caused by training stimuli. In other words, that training you did to get that sore, won't help you improve as much if you take NSAIDs. There are also a host of other side effects such as liver damage, increased risk of ulcers, etc, you just want to avoid NSAIDs in general.
Dealing with Muscle Soreness Part Two
Warm Up - Much of the stiffness and soreness can be dealt with by simply engaging in some light activity. Going through a decent warm-up will help to provide an increased fresh blood supply to recovering muscles, and performing full range movements will help to fend off stiffness. This can also be incorporated on rest days in the form of playing a sport, rock climbing, hiking, swimming, or some other light activity.
Eat Right - Eating a paleo diet (What Do I Eat?) will help improve many aspects of your body's performance. The immune system is strengthened, inflammation is reduced, skin health is improved, digestive health is improved, and RECOVERY IS IMPROVED SUBSTANTIALLY. Not only is recovery quicker, but also more effective. It will result in more performance gains more quickly(from my experience, and the thousands of cases of anecdotal evidence out there).
Fish Oil - You read it right. You eat it; please don't slather it on sore muscles(never tried it, but I wouldn't do it even if it worked like a charm). Fish oil is a concentrated source of omega-3 fatty acids, which, as discussed before, have anti-inflammatory properties by producing certain eicosanoids. Intense exercise causes microtrauma to muscles, and leads to an inflammatory response. This inflammation is needed for muscle repair and growth, but having an omega-3/omega-6 imbalance in our diet (pretty much everybody does) leads to excessive inflammation and pain.
DO NOT USE NSAIDs (ibruprofen, Tylenol, aspirin, etc) - Nonsteroidal Anti-Inflammatory Drugs can have been shown in many cases to reduce muscle growth caused by training stimuli. In other words, that training you did to get that sore, won't help you improve as much if you take NSAIDs. There are also a host of other side effects such as liver damage, increased risk of ulcers, etc, you just want to avoid NSAIDs in general.
Tuesday, January 26, 2010
Wednesday WOD - Insulin
WOD
“Grace”
For time:
30 Clean and Jerks (135lbs)
Cleans should be full squat cleans. Post time to comments.
INSULIN - What it is and Why it Matters
Insulin is a hormone produced in the pancreas in response to increased blood sugar levels. Insulin is a storage hormones and effectively lowers the blood sugar by letting glucose into cells. When we eat a large amount of easily digestible carbs, a blood sugar spike occurs, followed by an insulin spike. When the cells of the body are filled up with glucose, the excess is stored as fat. Insulin is an absolutely necessary hormone, but it becomes very detrimental when there are chronically elevated levels of it, such as on a typical American diet and the 65% carbohydrate diet recommended by the FDA.
When insulin is chronically elevated, it results in an assortment of problems. High circulating levels of insulin cause the cells in the body to become more resistant to insulin, in that they need more insulin to store the same amount of glucose. This happens via a receptor-downgrade phenomenon, which is akin to alcohol or drug tolerance. If you drink a lot of alcohol or use a drug frequently, it takes progressively more and more to get the same effect.
When your cells become insulin resistant, the pancreas pumps out more insulin to pick up the slack, and this increased insulin causes more insulin resistance; it’s a cycle that eventually ends up at diabetes. Insulin resistance is basically a measure of how diabetic you are; if you are completely insulin resistant, you have to take insulin.
Chronic high insulin levels are also the main factor in obesity; by signaling cells to uptake glucose and fatty acids and by decreasing the rate of lipolysis(breakdown of fat), insulin causes the body to hold onto body fat.
Eicosanoid Production - Omega-3/Omega-6 Balance
High insulin levels also tend to shift the body’s inflammatory status by altering eicosanoid production. Eicosanoids (ick-ah-sun-oids) are hormones that regulate inflammation throughout the entire body; there are both pro-inflammatory and anti-inflammatory kinds. Eicosanoids are heavily influence by our intake of polyunsaturated fatty acids; namely omega-6 and omega-3 fatty acids. Eicosanoids produced from omega-6 fatty acids, which are disproportionally prevalent in today’s diet, tend to be pro-inflammatory, whereas omega-3 fatty acids on the other hand tend to produce anti-inflammatory eicosanoids. From an evolutionary standpoint, we should be consuming these in about a 2:1 or even 1:1 ratio of omega-6/omega-3, but today’s diet typically provides a 20:1 or even 30:1 ratio; this results in an above normal level of inflammation.
So, what’s the take-home message from all of this?
Limit the amount of carbohydrates in your diet to at a maximum of 40% of your calorie intake, and try to get most of your carbs from nutrient-rich non-starchy vegetables and fruits, with an emphasis on the veggies. This will help you stabilize insulin levels, end hunger pangs, and avoid chronic disease and death. : )
(P.S. Exercise enhances your insulin sensitivity, hooray CrossFit! Just don't count on it to make up for a crappy diet though.)
http://www.marksdailyapple.com/diabetes/
“Grace”
For time:
30 Clean and Jerks (135lbs)
Cleans should be full squat cleans. Post time to comments.
INSULIN - What it is and Why it Matters
Insulin is a hormone produced in the pancreas in response to increased blood sugar levels. Insulin is a storage hormones and effectively lowers the blood sugar by letting glucose into cells. When we eat a large amount of easily digestible carbs, a blood sugar spike occurs, followed by an insulin spike. When the cells of the body are filled up with glucose, the excess is stored as fat. Insulin is an absolutely necessary hormone, but it becomes very detrimental when there are chronically elevated levels of it, such as on a typical American diet and the 65% carbohydrate diet recommended by the FDA.
When insulin is chronically elevated, it results in an assortment of problems. High circulating levels of insulin cause the cells in the body to become more resistant to insulin, in that they need more insulin to store the same amount of glucose. This happens via a receptor-downgrade phenomenon, which is akin to alcohol or drug tolerance. If you drink a lot of alcohol or use a drug frequently, it takes progressively more and more to get the same effect.
When your cells become insulin resistant, the pancreas pumps out more insulin to pick up the slack, and this increased insulin causes more insulin resistance; it’s a cycle that eventually ends up at diabetes. Insulin resistance is basically a measure of how diabetic you are; if you are completely insulin resistant, you have to take insulin.
Chronic high insulin levels are also the main factor in obesity; by signaling cells to uptake glucose and fatty acids and by decreasing the rate of lipolysis(breakdown of fat), insulin causes the body to hold onto body fat.
Eicosanoid Production - Omega-3/Omega-6 Balance
High insulin levels also tend to shift the body’s inflammatory status by altering eicosanoid production. Eicosanoids (ick-ah-sun-oids) are hormones that regulate inflammation throughout the entire body; there are both pro-inflammatory and anti-inflammatory kinds. Eicosanoids are heavily influence by our intake of polyunsaturated fatty acids; namely omega-6 and omega-3 fatty acids. Eicosanoids produced from omega-6 fatty acids, which are disproportionally prevalent in today’s diet, tend to be pro-inflammatory, whereas omega-3 fatty acids on the other hand tend to produce anti-inflammatory eicosanoids. From an evolutionary standpoint, we should be consuming these in about a 2:1 or even 1:1 ratio of omega-6/omega-3, but today’s diet typically provides a 20:1 or even 30:1 ratio; this results in an above normal level of inflammation.
So, what’s the take-home message from all of this?
Limit the amount of carbohydrates in your diet to at a maximum of 40% of your calorie intake, and try to get most of your carbs from nutrient-rich non-starchy vegetables and fruits, with an emphasis on the veggies. This will help you stabilize insulin levels, end hunger pangs, and avoid chronic disease and death. : )
(P.S. Exercise enhances your insulin sensitivity, hooray CrossFit! Just don't count on it to make up for a crappy diet though.)
http://www.marksdailyapple.com/diabetes/
Friday, January 22, 2010
Saturday - Supplements
WOD
For time:
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.
Post time to comments.
SUPPLEMENTS
FISH OIL - Fish oil is a great source of the omega-3 fatty acids EPA and DHA. The modern diet, and even a well kept paleo diet will be higher in omega-6 fatty acids than omega-3’s. The balance in our ancestral diets ranged from around a 1:1 to a 1:2 ratio of omega-3 to omega-6, whereas the typical ratio in today‘s diet is 1:20 or 1:30.This is an important imbalance to fix because these two kinds of essential fatty acids regulate a large part of inflammation within the body. Fish oil is relatively cheap, safe (even the lower quality brands), and a necessary supplement to a healthy diet. A 5 g/day dose of omega-3’s will work for most people, though the amount needed will increase/decrease based on quality of diet and levels of inflammation (omega-3 concentrations vary with each brand). More information on the topic of omega-3/omega-6 balance can be found here. (Note: omega-3’s in flax products are ALA, which is very inefficiently converted to EPA/DHA)
VITAMIN D - Vitamin D is a rather benign, healthful addition to ANYONE’S DIET. Vitamin D deficiency has been linked to increased incidence of Parkinson’s disease, and there are few dietary sources of this nutrient. Those of us in the Northwest are at an even higher risk for deficiency because Vitamin D is synthesized in the skin with sun exposure; less sun = less vitamin D produced. Visit http://www.marksdailyapple.com/vitamin-d-deficiency/ for some more info.
MULTIVITAMIN - A good multivitamin will contain a complete range of micronutrients and quality ingredients. A multivitamin is not truly necessary, but many choose to take one as an insurance policy to prevent any possible deficiencies. A good diet can provide all necessary micronutrients, but a multivitamin is a cheap easy way to ensure you are getting everything you need. Here is a link for finding a good multivitamin, http://www.marksdailyapple.com/choosing-best-multivitamin-supplement/.
PROBIOTICS - Our ancestors didn’t have access to hand sanitizer or soap, and thus, likely consumed quite a bit of bacteria along with their food. Then again, they didn’t have to deal with antibiotic resistant strains of bacteria as well. Beneficial bacteria in our gut act as part of our immune system, as well as helping us digest and absorb our food. Keeping the numbers of beneficial bacteria strong in our gut helps to combat dangerous bacteria that can cause food borne illnesses. Thus, probiotics are a good addition to most peoples' diet, reinforcing gut health, which in turn may result in less inflammation and a stronger immune system. You don’t need to take probiotics every day, because the whole point is simply to give the good bacteria in your gut a boost, twice a week will likely work well. Under times of increased stress or right after taking antibiotics, this can be increased to every other day or so. http://www.marksdailyapple.com/definitive-guide-to-primal-supplementation/
CREATINE - Creatine is a naturally occurring substance used by vertebrates in energy production. Red meat is a good source of dietary creatine, but additional supplementation may be beneficial for some people. Supplementation can help improve performance in short, all-out activities (0-10 seconds) in some people, whereas others are non-responders. Some potential side effects include water retention, cramps, and slight dehydration. Creatine may also be a potent antioxidant, and 5g a day may be of benefit to non-responders as well. Creatine is one of the cheapest supplements out there, and is worth giving a try to see whether it helps you. Add it in for 30 days, see how you look/feel/perform, and decide whether you want to keep it in.
PROTEIN POWDER - Liquid meals should generally be avoided because they are absorbed so quickly and can cause higher insulin spikes. However, for those trying to gain weight, a good low-carb protein powder used post workout can be quite useful. Whey protein causes an increase in insulin and insulin-like growth factor, both of which are anabolic. It is also a high quality, very bioavailable protein. For those with dairy intolerance or those trying to lose weight, dairy should be avoided. Casein protein should be avoided by everyone as well.
For time:
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.
Post time to comments.
SUPPLEMENTS
FISH OIL - Fish oil is a great source of the omega-3 fatty acids EPA and DHA. The modern diet, and even a well kept paleo diet will be higher in omega-6 fatty acids than omega-3’s. The balance in our ancestral diets ranged from around a 1:1 to a 1:2 ratio of omega-3 to omega-6, whereas the typical ratio in today‘s diet is 1:20 or 1:30.This is an important imbalance to fix because these two kinds of essential fatty acids regulate a large part of inflammation within the body. Fish oil is relatively cheap, safe (even the lower quality brands), and a necessary supplement to a healthy diet. A 5 g/day dose of omega-3’s will work for most people, though the amount needed will increase/decrease based on quality of diet and levels of inflammation (omega-3 concentrations vary with each brand). More information on the topic of omega-3/omega-6 balance can be found here. (Note: omega-3’s in flax products are ALA, which is very inefficiently converted to EPA/DHA)
VITAMIN D - Vitamin D is a rather benign, healthful addition to ANYONE’S DIET. Vitamin D deficiency has been linked to increased incidence of Parkinson’s disease, and there are few dietary sources of this nutrient. Those of us in the Northwest are at an even higher risk for deficiency because Vitamin D is synthesized in the skin with sun exposure; less sun = less vitamin D produced. Visit http://www.marksdailyapple.com/vitamin-d-deficiency/ for some more info.
MULTIVITAMIN - A good multivitamin will contain a complete range of micronutrients and quality ingredients. A multivitamin is not truly necessary, but many choose to take one as an insurance policy to prevent any possible deficiencies. A good diet can provide all necessary micronutrients, but a multivitamin is a cheap easy way to ensure you are getting everything you need. Here is a link for finding a good multivitamin, http://www.marksdailyapple.com/choosing-best-multivitamin-supplement/.
PROBIOTICS - Our ancestors didn’t have access to hand sanitizer or soap, and thus, likely consumed quite a bit of bacteria along with their food. Then again, they didn’t have to deal with antibiotic resistant strains of bacteria as well. Beneficial bacteria in our gut act as part of our immune system, as well as helping us digest and absorb our food. Keeping the numbers of beneficial bacteria strong in our gut helps to combat dangerous bacteria that can cause food borne illnesses. Thus, probiotics are a good addition to most peoples' diet, reinforcing gut health, which in turn may result in less inflammation and a stronger immune system. You don’t need to take probiotics every day, because the whole point is simply to give the good bacteria in your gut a boost, twice a week will likely work well. Under times of increased stress or right after taking antibiotics, this can be increased to every other day or so. http://www.marksdailyapple.com/definitive-guide-to-primal-supplementation/
CREATINE - Creatine is a naturally occurring substance used by vertebrates in energy production. Red meat is a good source of dietary creatine, but additional supplementation may be beneficial for some people. Supplementation can help improve performance in short, all-out activities (0-10 seconds) in some people, whereas others are non-responders. Some potential side effects include water retention, cramps, and slight dehydration. Creatine may also be a potent antioxidant, and 5g a day may be of benefit to non-responders as well. Creatine is one of the cheapest supplements out there, and is worth giving a try to see whether it helps you. Add it in for 30 days, see how you look/feel/perform, and decide whether you want to keep it in.
PROTEIN POWDER - Liquid meals should generally be avoided because they are absorbed so quickly and can cause higher insulin spikes. However, for those trying to gain weight, a good low-carb protein powder used post workout can be quite useful. Whey protein causes an increase in insulin and insulin-like growth factor, both of which are anabolic. It is also a high quality, very bioavailable protein. For those with dairy intolerance or those trying to lose weight, dairy should be avoided. Casein protein should be avoided by everyone as well.
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