Mayur Ranchordas

A-Z of nutritional supplements: dietary supplements, sports nutrition foods and ergogenic aids for health and performance--Part 33.

Quercetin was first introduced to our A–Z series in the article on flavonoids.1 In Part 33, the author of the flavonoid review, Dr Nieman, updates this topic. We also cover another intriguing plant-based compound with proposed benefits as an antioxidant and stimulator of mitochondrial biogenesis, resveratrol. Rhodiola rosea, a claimed adaptogen, concludes this issue. ### D C Nieman Epidemiological studies support multiple disease prevention benefits for individuals consuming foods rich in the flavonol quercetin. In vitro and animal studies indicate that quercetin is a strong antioxidant and anti-inflammatory agent, and exerts antipathogenic and immune regulatory influences.2 Quercetin supplementation studies in community-dwelling humans do not reflect these positive benefits, but research is continuing in order to determine the proper outcome measures, dosing regimen and adjuvants that may amplify any perceived bioactive effects of quercetin in vivo. Quercetin supplementation studies in athletes have focused on potential influences on post-exercise inflammation, oxidative stress and immune dysfunction, illness rates following periods of physiological stress and exercise performance. Results thus far have been negative for quercetins countermeasure effects on postexercise physiological stress indicators, such as immune perturbations.3,–,5 However, when quercetin supplementation is combined with other polyphenols and food components such as green tea extract, isoquercetin and fish oil, a substantial reduction in exercise-induced inflammation and oxidative stress occurs in athletes, with augmentation of innate immune function.6 Quercetin exerts strong antiviral activities when cultured with a wide variety …

Nutrition for Adventure Racing

Adventure racing requires competitors to perform various disciplines ranging from, but not limited to, mountain biking, running, kayaking, climbing, mountaineering, flat- and white-water boating and orienteering over a rugged, often remote and wilderness terrain. Races can vary from 6 hours to expedition-length events that can last up to 10-consecutive days or more. The purpose of this article is to provide evidence-based nutritional recommendations for adventure racing competitors. Energy expenditures of 365-750 kcal/hour have been reported with total energy expenditures of 18 000-80 000 kcal required to complete adventure races, and large negative energy balances during competitions have been reported. Nutrition, therefore, plays a major role in the successful completion of such ultra-endurance events. Conducting research in these events is challenging and the limited studies investigating dietary surveys and nutritional status of adventure racers indicate that competitors do not meet nutrition recommendations for ultra-endurance exercise. Carbohydrate intakes of 7-12 g/kg are needed during periods of prolonged training to meet requirements and replenish glycogen stores. Protein intakes of 1.4-1.7 g/kg are recommended to build and repair tissue. Adequate replacement of fluid and electrolytes are crucial, particularly during extreme temperatures; however, sweat rates can vary greatly between competitors. There is considerable evidence to support the use of sports drinks, gels and bars, as they are a convenient and portable source of carbohydrate that can be consumed during exercise, in training and in competition. Similarly, protein and amino acid supplements can be useful to help meet periods of increased protein requirements. Caffeine can be used as an ergogenic aid to help competitors stay awake during prolonged periods, enhance glycogen resynthesis and enhance endurance performance.

Dietary nitrate does not affect physical activity or outcomes in healthy older adults in a randomized, cross-over trial

Although dietary nitrate (NO3-) ingestion appears to enhance exercise capacity and performance in young individuals, inconclusive findings have been reported in older people. Therefore, we conducted a double-blind, crossover randomized clinical trial using beetroot juice in older healthy participants, who were classified as normal weight and overweight. We tested whether consumption of beetroot juice (a rich source of NO3-) for 1 week would increase nitric oxide bioavailability via the nonenzymatic pathway and enhance (1) exercise capacity during an incremental exercise test, (2) physical capability, and (3) free-living physical activity. Twenty nonsmoking, healthy participants between 60 and 75 years of age and with a body mass index of 20.0 to 29.9 kg/m2 were included. Presupplementation and postsupplementation resting, submaximal, maximal, and recovery gas exchanges were measured. Physical capability was measured by hand-grip strength, time-up-and-go, repeated chair rising test, and 10-m walking speed. Free-living physical activity was assessed by triaxal accelerometry. Changes in urinary and plasmaNO3-concentrations were measured by gas chromatography-mass spectrometry. Nineteen participants (male-to-female ratio, 9:10) completed the study.Beetroot juice increased significantly both plasma and urinary NO3-concentrations (P<.001) when compared with placebo. Beetroot juice did not influence resting or submaximal and maximal oxygen consumption during the incremental exercise test. In addition, measures of physical capability and physical activity levels measured in free-living conditions were not modified by beetroot juice ingestion. The positive effects of beetroot juice ingestion on exercise performance seen in young individuals were not replicated in healthy, older adults. Whether aging represents a modifier of the effects of dietary NO3-on muscular performance is not known, and mechanistic studies and larger trials are needed to test this hypothesis.

Dietary nitrate does not modify blood pressure and cardiac output at rest and during exercise in older adults: a randomised cross-over study

Abstract Dietary nitrate (NO3-) supplementation has been associated with improved vascular and metabolic health. We conducted a double-blind, cross-over, placebo-controlled RCT to investigate the effects of 7-d consumption of beetroot juice compared with placebo on (1) blood pressure (BP) measured in resting conditions and during exercise, (2) cardiac and peripheral vascular function and (3) biomarkers of inflammation, oxidative stress and endothelial integrity. Twenty non-smoking healthy participants aged 60–75 years and BMI 20.0–29.9 kg/m2 were recruited. Measurement was conducted before and after each 7-d intervention period. Consumption of NO3- had no effect on resting systolic and diastolic BP. NO3- consumption did not improve indexes of central and peripheral cardiac function responses during cardiopulmonary exercise testing. Dietary NO3- supplementation did not modify biomarkers of inflammation, oxidative stress and endothelial integrity. This study does not support the short-term benefits of dietary NO3- supplementation on physiological and biochemical markers of vascular health in older healthy adults. Graphical Abstract

Effects of Creatine and Sodium Bicarbonate Coingestion on Multiple Indices of Mechanical Power Output During Repeated Wingate Tests in Trained Men

This study investigated the effects of creatine and sodium bicarbonate coingestion on mechanical power during repeated sprints. Nine well-trained men (age = 21.6 ± 0.9 yr, stature = 1.82 ± 0.05 m, body mass = 80.1 ±12.8 kg) participated in a double-blind, placebo-controlled, counterbalanced, crossover study using six 10-s repeated Wingate tests. Participants ingested either a placebo (0.5 g·kg(-1) of maltodextrin), 20 g·d(-1) of creatine monohydrate + placebo, 0.3 g·kg(-1) of sodium bicarbonate + placebo, or coingestion + placebo for 7 days, with a 7-day washout between conditions. Participants were randomized into two groups with a differential counterbalanced order. Creatine conditions were ordered first and last. Indices of mechanical power output (W), total work (J) and fatigue index (W·s(-1)) were measured during each test and analyzed using the magnitude of differences between groups in relation to the smallest worthwhile change in performance. Compared with placebo, both creatine (effect size (ES) = 0.37-0.83) and sodium bicarbonate (ES = 0.22-0.46) reported meaningful improvements on indices of mechanical power output. Coingestion provided small meaningful improvements on indices of mechanical power output (W) compared with sodium bicarbonate (ES = 0.28-0.41), but not when compared with creatine (ES = -0.21-0.14). Coingestion provided a small meaningful improvement in total work (J; ES = 0.24) compared with creatine. Fatigue index (W·s(-1)) was impaired in all conditions compared with placebo. In conclusion, there was no meaningful additive effect of creatine and sodium bicarbonate coingestion on mechanical power during repeated sprints.

A–Z of nutritional supplements: dietary supplements, sports nutrition foods and ergogenic aids for health and performance—Part 23

A-z of nutritional supplements : dietary supplements, sports nutrition foods and ergogenic aids for health and performance--part 23.

A–Z of nutritional supplements: dietary supplements, sports nutrition foods and ergogenic aids for health and performance: Part 43

Part 43 reviews three more noteworthy Ws: wheat germ oil, whey protein and wolfberry. Wheat germ and the oil extracted from it, albeit by-products from flour milling, contain significant quantities of tocopherols. A succinct review follows on whey protein, a very popular dietary supplement, particularly with resistance-trained individuals wanting to gain lean muscle mass. The issue finishes with a close look at wolfberry, also known as goji berry, an important herbal component of traditional Chinese medicine, but also frequently found in sports supplements. The next instalment of our A–Z series is dedicated to a review on nutritional supplements used in the sporting world for weight loss. This includes a special focus on the supplements marketed as having ‘thermogenic’ properties, which frequently contain a wide array of interesting herbs—a review not to be missed! ### Wheat germ oil #### MK Ranchordas SJ Stear The wheat germ ( Triticum vulgare , Gramineae), a by-product of the flour-milling industry, represents about 2.5–3.8% of the total seed weight. Wheat germ and the oil extracted from wheat germ contain significant quantities of bioactive compounds and, in particular, are known to be the richest plant origin source of tocopherols (vitamin E),1 with the antioxidant activity of tocopherols being well-documented. Wheat germ contains mainly α-tocopherols and β-tocopherols,1 alongside other bioactive compounds such as phytosterols, polycosanols (POC), carotenoids, particularly lutein and zeaxanthin, thiamine (vitamin B1) and riboflavin (vitamin B2).2 Wheat germ is also a source of α-linolenic-rich polyunsaturated fatty acids,3 and contains several minerals, principally potassium, magnesium, calcium, zinc and manganese. Wheat germ contains about 10–15% lipids (oil), with oil extraction being primarily achieved by mechanical pressing or solvent extraction, which retrieves about 50% or >90% of the total lipids, respectively.2 Crude wheat …

A–Z of nutritional supplements: dietary supplements, sports nutrition foods and ergogenic aids for health and performance—Part 29

Part 29 includes two supplements which are traditionally paired (phlogenzym and wobenzym) and which have been popular in the Eastern Bloc countries though hardly, if at all, used by athletes in the UK and USA. Phosphatidylserine (a phospholipid present in cell membranes) and plant sterols (several of which have been dealt with in the previous issues of this series) are also discussed here. ### M K Ranchordas The active ingredients found in phlogenzym are the hydrolase trypsin, the endopeptidase bromelain and the bioflavonoid rutin. Trypsin is a digestive enzyme produced by the pancreas and secreted into the small intestine, where it hydrolyses proteins. Bromelain is a proteolytic enzyme obtained from pineapples, and rutin is a bioflavonoid found in many plants, fruits and vegetables but the richest source is buckwheat. Similarly, wobenzym also contains trypsin, bromelain and rutin but also includes the proteolytic enzyme papain, the endopeptidase chymotrypsin and pancreatin which is an extract from the pancreas of animals that contains pancreatic enzymes. Phlogenzym and wobenzym are commonly known as hydrolytic enzymes or systemic enzymes and have been purported to possess anti-inflammatory, fibrinolytic and analgesic properties as well as having positive effects on oedema. Studies investigating the efficacy of phlogenzym and wobenzym in the athletic population are lacking but several studies have investigated their effects on recuperation following injury, disease and health.1,–,7 In a double-blind prospective randomised study, phlogenzym was compared with diclofenac in the treatment of activated osteoarthritis …

A–Z of nutritional supplements: dietary supplements, sports nutrition foods and ergogenic aids for health and performance – Part 35

In part 35, we continue with S, and turn our attention to selenium, serine and sibutramine. Selenium is a trace element that is essential for health, whereas serine is a non-essential amino acid. However, to date, neither has been shown to be a necessary nutritional supplement for athletes to consume in addition to habitual dietary intake sources, as deficiency of both is unlikely to occur. By contrast, sibutramine is a weight-loss agent which was banned as a stimulant several years ago. ### N Lewis Selenium (Se) is a trace element essential for human health, and deficiency is rare. Its essentiality is achieved through the functioning of 25 known selenoproteins in the form of selenocysteine, with enzymatic activities being assigned to 12 of the 25 proteins.1 Selenium is most well known as an antioxidant through its incorporation of glutathione peroxidase (GPx) of which there are several forms. Se deficiency gives rise to cardiomyopathy, skeletal muscle myopathy, osteoarthropathy, reduced immune function, certain cancers and viral disease.2 Skeletal muscle constitutes the main body pool of Se, comprising 50% of total body Se.3 The assessment of whole blood Se, plasma Se and red blood cell Se provides a less invasive method for the assessment of skeletal muscle Se content.3 The Se content of soil varies considerably depending on geographical locations.2 Se is found in various foods: meat and offal, seafood, cereals, nuts; with milk, dairy, fruit and vegetables being particularly low. Selenium toxicity occurs at intakes >900 ug/d; Se deficiency …

Letter to the editor: Enhancing dietary practices, general nutrition knowledge and body composition of a female International Rugby Union player incorporating smartphone application technology

This document is the author deposited version. You are advised to consult the publishers version if you wish to cite from it. Published version CURTIS, Christopher, RUSSELL, Mark and RANCHORDAS, Mayur (2018). Enhancing dietary practices, general nutrition knowledge and body composition of a female International Rugby Union player incorporating smartphone application technology. The Journal of sports medicine and physical fitness, 58 (3), 366-368.