Reprinted from www.PinnacleFitness-online.com
If you are one of the many people who take a few Advil aspirin,or any other NSAID after a workout or in the days following to alleviate muscle soreness, think again! There is recent research that conclusively shows that taking NSAIDs after exercise-induced muscle damage significantly reduces levels of the prostaglandin, PGF2-α, which is intimately involved in the protein synthesis that occurs post-exercise; we work out, tear down our muscles, and the anabolic process of tissue repair and hypertrophy is dependent on levels of this prostaglandin.(1,2). It has been known for some time that maximal, prescription-level doses of NSAIDs will inhibit skeletal muscle protein synthesis, as the study in reference (2) below was performed in 1982. Most of these studies, however, utilized in-vitro systems where cultured myocytes were exposed to a stretch-stimulus to induce tissue damage and then protein synthesis was measured with-and without the presence of a high concentration of NSAID. As those of us in the field of pharmacology have (painfully) witnessed time-and time again, in-vitro systems are rarely representative of what actually occurs in-vivo. Because of this the notion that NSAID use after a workout might decrease muscular gains was passed off as an artifact of the experimental systems used; and not representative of what somebody would experience when taking over the counter doses of NSAIDs.
Wednesday, October 13, 2010
Thursday, July 8, 2010
Fuel for the Triathlete: Cranberry Apple Coconut Energy Bar - 432092 - Recipezaar
Fuel for the Triathlete: Cranberry Apple Coconut Energy Bar - 432092 - Recipezaar
Ingredients
- 4 1/2 ounces large rolled oats
- 4 1/2 ounces steel cut oats
- 1 1/2 ounces brown sugar
- 4 1/4 ounces raw butter (if available, otherwise, use organic butter)
- 7 1/2 ounces dried cranberries (try to find them without any added sugar)
- 3 1/4 ounces dried shredded coconut
- 1 1/2 ounces dried apples, chopped
- 1 5/8 ounces dates, chopped
- 1 5/8 ounces sunflower seeds
- 1 5/8 ounces pumpkin seeds
- 1 5/8 ounces sesame seeds
- 5/8 cup honey
Directions
Preheat your oven to 325°F.
Chop the dates, apple into small pieces and add to a large mixing bowl along with the oats, shredded coconut, cranberries, sunflower, sesame and pumpkin seeds.
Cut or scoop the butter into chunks and along with the honey & brown sugar combine ingredients into a sauce pan.
Heat butter-sugar-honey mixture until it's bubbling then pour this mixture into the oats-fruit-seeds mixture. Stir well and allow 5 minutes for the oats to absorb the moisture.
Line a 5cm deep baking pan with parchment and add the mixture pressing firmly to compress it. Cover with another sheet of baking parchment and bake for 20 minutes.
Cool thoroughly and then cut to your desired shape of approx 50grams each.
Cover with cling wrap and keep in fridge up to 3 weeks.
Remember, this is energy fuel designed for people doing sustained exercising, training and races such as triathlons, marathons and long distance cycling etc. for that purpose, it is packed with calories. Use it appropriately.
Saturday, July 3, 2010
How To Taper For An Ironman
For many of us treating elite athletes competing in ultramarathons, bike races and triathlons the question that comes up is how to prepare for race day? Do you taper off your training? Do you get a few days of complete rest? What's the right thing to do?
Alun “Woody” Woodward is the certified Ironguides coach in the U.K. and Hungary and wrote a very nice piece comparing prepping marathoners, ultramarathoners and ironman athletes. The article gives great insight to sports physicians and trainers about the sports specific nature of training and prepping for "your" sport.
Alun “Woody” Woodward is the certified Ironguides coach in the U.K. and Hungary and wrote a very nice piece comparing prepping marathoners, ultramarathoners and ironman athletes. The article gives great insight to sports physicians and trainers about the sports specific nature of training and prepping for "your" sport.Wednesday, June 9, 2010
The Link Between Physical Fitness & Academic Performance
Study Links Physical Fitness, Academic Performance For Middle-Schoolers
June 7, 2010 - From Medical News Today
Cutting physical education classes to focus on academics might be counterproductive, according to research presented at the American College of Sports Medicine's 57th Annual Meeting in Baltimore.
A study showed that middle-school students with higher levels of physical fitness fared better on standardized tests than students who were less fit. The study involved 338 sixth-grade students at a small, urban middle school in central Illinois, and showed that students who were more fit tended to show stronger academic achievement.
Students meeting cardiovascular fitness standards "were six times more likely to meet or exceed Illinois reading standards and over two-and-a-half times more likely to meet or exceed the math standards," said Ronald W. Bass, lead researcher of the study.
Bass' study found significant correlations between boys' reading scores and both body mass index and their ability to perform curl-ups. Girls' cardiovascular fitness and muscle strength correlated to math scores. There was also a significant association between cardiovascular fitness and reading scores.
Researchers say these results, reinforcing previous studies linking physical activity and academic performance, have clear implications for policy makers.
"The emphasis on standardized test scores has meant less funding for physical education and physical activity in schools," Bass said. "Given the increasing body of knowledge on the subject, schools may want to place more emphasis on physical education and physical activity programs not only to improve students' health but to raise their academic achievement as well."
Questions of education policy, standardized testing and strategies for boosting student achievement are coming into sharp focus with the impending reauthorization of the Elementary and Secondary Education Act in Congress.
Source
American College of Sports Medicine
June 7, 2010 - From Medical News Today
Cutting physical education classes to focus on academics might be counterproductive, according to research presented at the American College of Sports Medicine's 57th Annual Meeting in Baltimore.
A study showed that middle-school students with higher levels of physical fitness fared better on standardized tests than students who were less fit. The study involved 338 sixth-grade students at a small, urban middle school in central Illinois, and showed that students who were more fit tended to show stronger academic achievement.
Students meeting cardiovascular fitness standards "were six times more likely to meet or exceed Illinois reading standards and over two-and-a-half times more likely to meet or exceed the math standards," said Ronald W. Bass, lead researcher of the study.
Bass' study found significant correlations between boys' reading scores and both body mass index and their ability to perform curl-ups. Girls' cardiovascular fitness and muscle strength correlated to math scores. There was also a significant association between cardiovascular fitness and reading scores.
Researchers say these results, reinforcing previous studies linking physical activity and academic performance, have clear implications for policy makers.
"The emphasis on standardized test scores has meant less funding for physical education and physical activity in schools," Bass said. "Given the increasing body of knowledge on the subject, schools may want to place more emphasis on physical education and physical activity programs not only to improve students' health but to raise their academic achievement as well."
Questions of education policy, standardized testing and strategies for boosting student achievement are coming into sharp focus with the impending reauthorization of the Elementary and Secondary Education Act in Congress.
Source
American College of Sports Medicine
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