Little Known But Powerful Supplements Part 1 - D-Ribose / Coconut Oil

This is the first part of our series on little known supplements and how they might help your health, fitness or sports regimen.

Ribose - Ribose is a simple carbohydrate that serves as a building block for energy carriers, signaling molecules and nucleic acids.  Which basic means it helps with improved energy levels, endurance and recovery.  Ribose is synergistic with natural and supplemented Creatine in that without Ribose your body cannot complete the creation of ATP (adenosine triphosphate) which is your main source of energy.  The body makes Ribose from glucose through a complicated set of steps, unfortunately this process is quite slow and may take days to complete, in contrast, via supplementation, Ribose is immediately available to the body to help unlock the ATP in your body and help throw it into your bloodstream.

How does it work:
1.  Ribose can be sued to create glucose and glycogen.  This gives you the energy of sugar without affecting blood sugar levels.
2.  When oxygen is available, Ribose can turn into pyruvate, another energy source.
3.  And, as discussed above, Ribose is necessary for ATP production.

Take 2-5g before exercise for improved energy and endurance and/or the same amount within 1 hour of exercise to speed recovery.

Coconut Oil - is a great source of MCT (medium chain triglycerides).  MCT are a source of fuel that is more efficiently metabolized compared with LCT (long chain) found in most food oils.  Studies have shown that adding MCT into your healthy fats profile will support metabolic rate and energy expenditures and help you burn calories more efficiently and help lose fat.

Take 2-3g of Coconut Oil in capsule or oil form, the extra virgin oil is the best.

Try both of these supplements to improve your metabolic rate and improve your overall health and energy levels!

Till next time!

Stace

Vegetarian & Vegan Nutrition for Sports, Fitness and Bodybuilding

There is no way that you can get big and strong on a vegan diet! I hear this all the time from athletes and bodybuilders.  Yes my friends, you can in fact get bigger and stronger on a vegetarian diet. You can even do it on a vegan diet (no animal products whatsoever).

Just because the pot smoking, rice dream eating hippie vegetarian in Oregon looks like he has not eaten in a month, does not mean that every vegan does. Many athletes like Mike Mahler have the strength and size to back up the fact that you can get strong and have a muscular body on a vegan diet and he is far from being the only one. MMA fighter and vegan Mac Danzig won a contract with the UFC after finishing off an opponent with ease.  Let’s go over how to make the vegan diet work. 

Let’s start off with the number one issue that people have when evaluating a vegan diet: where the hell am I going to get my protein from? Fortunately for vegans meat does not corner the market on protein and no you do not have to live off protein shakes either. The following vegan friendly foods are loaded with protein: lentils, black beans, pinto beans, kidney beans, garbanzo beans, navy beans, almonds, pistachios, pumpkin seeds, almond butter, peanut butter, and hemp seeds. Just one serving of lentils mixed with one serving of hemp seeds is around twenty grams of complete protein. In addition it is a nice balance of protein, carbohydrates, and healthy fat. Of course, you can always combine beans and rice for a complete protein meal. However, this also ends up being a high carb meal as well which is not ideal for everyone. Personally, I feel my best on a moderate protein, fairly high fat, and moderate carbohydrate diet. You will have to experiment to find what ratio works best for you. 

An example of a high protein vegan meal is three servings of lentils (24 grams of protein) mixed with two servings of pistachios (14 grams of protein and 26 grams of healthy fat), add two cups of broccoli and two cups of mixed vegetables. Then add one tablespoon of olive oil to the mix and you are good to go. To make it taste better you can add some tomato sauce, spices, etc. I eat more for fuel and health than taste so I am the wrong person to ask on how to make food delicious. (Visit Sassy Knutson's website at www.vegancoach.com for help in preparing nutritious and great-tasting vegan meals on the fly, without recipes.) This meal has around 40 grams of protein and while the fat count may sound excessive in reality it is not. Especially for people that workout a lot. Fat is a great source of energy and lasts much longer than carbohydrates. When I do not have enough fat in my diet, my energy and mood go down the drain. Fat fuel is what works best for me. You will have to experiment to see what works best for you.

Without enough fat in your diet, your skin will dry up, your energy will plummet, and you will look like death. Getting 20-40% or more of your calories from fat is a good way to go. Load up on healthy fats such as: Hempseed olive oil, almonds, walnuts, marine algae DHA, pecans, almond butter, and avocadoes. Also, many vegetarian diets are free of all saturated fats, which is great for the most part. However, some saturated fat is required for optimal health, so get some coconut oil or coconut milk in you diet as well. We sell a great Coconut Oil in the store from Jarrow that I put in one or two of my shakes a day.

When putting together a vegan diet make sure you focus on real sources of food. Avoid relying on fake meat products, soy milk, rice milk etc. These packaged foods are loaded with sodium and sugar and are okay as transitional options rather than staples. Focus on real food such as nuts, beans, veggies, and some grains such as quinoa and oats. Vegans tend to follow low fat, low protein, and heavy carbohydrate diets, which is a big mistake. Only a small percentage of the population will feel optimal on such diets. You need to discover what will work for you. Play around with fat and protein ratios and see how you feel. Get over the myth that fat makes you fat. In reality excess calories and especially excess carbohydrates are the culprits for high body fat. You will find that your overall calorie consumption will be less when you load up on fat as fat provides a steady flow of energy and reduces hunger tremendously. People on low fat diets are always hungry which is why low fat diets rarely work.  Again, I do very well on high fat (30-40% of diet) moderate carb and high protein (200-300 grams per day).

Finally, there is growing evidence that soy can increase estrogen levels, block mineral absorption, and decrease thyroid function. Others argue that there are many health benefits of soy. Regardless, I would leave soy alone as contrary to widespread belief it is not a necessary part of the vegan diet so why take the risk? Wheat gluten is even worse and is the worst part of wheat. It is a highly allergic and inflammatory food so avoid it like the plague. Seitan is garbage and I do not recommend it at all. There is enough variety in real vegan food sources so leave the fake stuff alone.

Quick Reference:

Vegan High Protein Sources

Almonds, 7-8 grams of protein per serving

Pistachios 7 grams of protein per serving

Pumpkin Seeds 11 grams of protein per serving

Sunflower Seeds 8 grams of protein per serving

Hempseeds 11 grams of protein per serving

Almond Butter 8 grams of protein per serving

Peanut Butter 8 grams of protein per serving (many people are allergic to peanut butter and it can cause inflammation. When in doubt, stick with almond butter)

Black Beans 8 grams of protein per serving

Lentils 8 grams of protein per serving

Garbanzo Beans 7 grams of protein per serving

Navy Beans 8 grams of protein per serving

Kidney Beans 7 grams of protein per serving

Pinto Beans 7 grams of protein per serving

Recommended Vegan Protein Powders Available In Our Store

Jarrow Hempseed Protein Powder

Jarrow Rice Protein Isolate 

Sweet Surprise! The truth about Fructose and sugar!! Read on!!

Does the body process high fructose corn syrup differently than other sugars?

No. High fructose corn syrup contains approximately equal ratios of fructose and glucose, as does table sugar, honey and many fruits.

Once the combination of glucose and fructose found in high fructose corn syrup and sugar are absorbed into the blood stream, the two sweeteners appear to be metabolized similarly in the body.3,4,5,6,7,8

Leptin and Ghrelin

Kathleen J. Melanson, et al., at the University of Rhode Island reviewed the effects of high fructose corn syrup and sugar on circulating levels of glucose, leptin, insulin and ghrelin in a study group of lean women. The study found “no differences in the metabolic effects” of high fructose corn syrup and sugar.5

Triglycerides

A study by Linda M. Zukley, et al., at the Rippe Lifestyle Institute reviewed the effects of high fructose corn syrup and sugar on triglycerides in a study group of lean women. This short-term study found “no differences in the metabolic effects in lean women [of high fructose corn syrup] compared to sucrose,” and called for additional studies of obese individuals or individuals at risk for the metabolic syndrome.6

The metabolic syndrome is a collection of metabolic risk factors including abdominal obesity, atherogenic dyslipidemia, raised blood pressure, insulin resistance, prothrombotic state and proinflammatory state, which increase the chance of developing vascular disease.23

Uric Acid

Joshua Lowndes, et al., at the Rippe Lifestyle Institute reviewed the effects of high fructose corn syrup and sugar on circulating levels of uric acid in a study group of lean women. Uric acid is believed to play a role in the development of the metabolic syndrome. This short-term study found “no differences in the metabolic effects in lean women [of high fructose corn syrup] compared to sucrose,” and called for additional studies of obese individuals and males.7

What is the difference between high fructose corn syrup and sugar?

Sugar and HFCS have the same number of calories as most carbohydrates; both contribute 4 calories per gram. They are also equal in sweetness.2

Sugar and HFCS contain nearly the same one-to-one ratio of two sugars—fructose and glucose:

• Sugar is 50 percent fructose and 50 percent glucose.
• High fructose corn syrup is sold principally in two formulations—42 percent and 55 percent fructose—with the balance made up of primarily glucose and higher sugars.1

Once the combination of glucose and fructose found in high fructose corn syrup and sugar are absorbed into the blood stream, the two sweeteners appear to be metabolized similarly in the body.3,4,5,6,7,8

In terms of chemical structure, table sugar and high fructose corn syrup differ by the bonding of their sugars. Table sugar is a disaccharide, in which fructose and glucose are linked by a chemical bond.9 Fructose and glucose are not bonded in high fructose corn syrup, and so are sometimes referred to as “free” sugars.

Is high fructose corn syrup considered a safe
food ingredient?

Yes. In 1983, the FDA listed high fructose corn syrup as “Generally Recognized as Safe” (known as GRAS status) for use in food and reaffirmed that ruling in 1996. In its 1996 GRAS ruling, the FDA noted that “the saccharide composition (glucose to fructose ratio) of HFCS is approximately the same as that of honey, invert sugar and the disaccharide sucrose [table sugar].”20 GRAS recognition by FDA is important because it is only assigned to food ingredients that are recognized by experts as having a long history of safe use or as having their safety shown through adequate scientific studies.

According to the American Dietetic Association, “...consumers can safely enjoy a range of nutritive and nonnutritive sweeteners when consumed in a diet that is guided by current federal nutrition recommendations ... as well as individual health goals.”11

Is high fructose corn syrup a "natural"
sweetener?

High fructose corn syrup is made from corn, a natural grain product. High fructose corn syrup contains no artificial or synthetic ingredients or color additives and meets the Food and Drug Administration’s (FDA) requirements for use of the term “natural.” (10)

The FDA stated, referring to a process commonly used by the corn refining industry, that it “would not object to the use of the term ‘natural’ on a product containing the HFCS produced by [that] manufacturing process....” (Letter to Corn Refiners Association, July 3, 2008)

“All forms of HFCS come from corn starch, and are mixtures of the natural glucose and fructose that exist in the starch itself. No artificial ingredients are used in the manufacturing process. The resulting HFCS product is extremely similar to table sugar (sucrose) and has a similar taste.” (“All About High Fructose Corn Syrup.” Food, Nutrition, & Science from The Lempert Report, April 30, 2010)

It is a popular misconception that high fructose corn syrup is more ‘processed’ than sugar, fruit juice concentrate, or agave nectar production. In fact, they all go through remarkably similar production methods that aim to refine the raw botanical material into a food grade standard sweetener that can be formulated into a wide range of foods and beverages.

Fidgeting your way to fitness!!

Researchers have found that both the duration and intensity of incidental physical activities (IPA) are associated with cardiorespiratory fitness. The intensity of the activity seems to be particularly important, with a cumulative 30-minute increase in moderate physical activity throughout the day offering significant benefits for fitness and long-term health.

"It's encouraging to know that if we just increase our incidental activity slightly--a little bit more work around the house, or walking down the hall to speak with a co-worker as opposed to sending an email--we can really benefit our health in the long-term," says Ashlee McGuire, the study's lead researcher and a graduate student in the School of Kinesiology and Health Studies. "Best of all, these activities don't take up a lot of time, they're not difficult to do, and you don't have to go to a gym."

Ms McGuire and fellow researcher Robert Ross, a professor in the School of Kinesiology and Health Studies, define IPA as non-purposeful physical activity accrued through activities of daily living, such as doing housework, climbing stairs or walking around the office.

Since a large proportion of the Canadian population doesn't participate in a more structured, higher intensity exercise regime, Ms McGuire and Dr. Ross wanted to find out whether the time and intensity of incidental physical activity had any impact on cardiorespiratory fitness.

None of the study's participants met Canada's physical activity guidelines and were engaging solely in incidental physical activity. Activity levels were gauged using an accelerometer, which measures the duration and intensity of movement. Participants wore the accelerometer for a week and also took part in a test to measure their cardiorespiratory fitness.

These findings were recently published in Medicine & Science in Sports & Exercise