Newsletter
HotBod February 00
Welcome to all the new subscribers to the HotBod newsletter as well as those who have been with us from the beginning. Each month we'll explore issues relating to the three major areas of fitness: exercise, nutrition and supplementation. As always, your comments, questions and suggestions are always appreciated.
Again, thanks to everyone who has e-mailed me about my book, Sculpting Her Body Perfect. I'm happy to report that the first printing has completely sold out and the book is now in its second printing! I greatly appreciate all of your feedback and I welcome any additional input. For those in the New York area, I'll be giving a three-hour seminar at the Learning Annex in Manhattan. For more information, call them at 212-371-0280 or visit http://www.thelearningannex.com
TRAINING CORNER: Heartburn and Exercise
Heartburn is a common problem for those who exercise. It is normally associated with a condition called reflux, which is caused by incompetence of the lower esophageal sphincter (LES)-a small muscle situated just above the stomach that's responsible for preventing the backflow of food into the esophagus. When there is a decrease in pressure at the LES, gastric contents including hydrochloric acid flow backward from the stomach into the esophagus, causing a burning sensation in the chest.
While exercise doesn't cause heartburn, it can exacerbate its effects. During training, intra-abdominal pressure is increased. This exerts force on the stomach, pushing its contents upward. If the LES is weak, it can't provide enough resistance against the back flow and an acidic, burning sensation occurs.
If you have reflux, it is important to stay away from foods that increase LES pressure. High-fat meals, chocolate, carminatives (such as peppermint, licorice, etc) and alcohol fall into this category. You also should stay away from coffee and other sources that increase acid production. Protein is actually a double-edged sword. On one hand, higher protein consumption can be beneficial since this helps to reduce LES pressure. However, protein also promotes the release of gastrin-a potent stimulator of hydrochloric acid-which intensifies heartburn once it manifests. Thus, for mild cases, a high protein intake is advisable while in severe cases, a more moderate consumption is warranted.
NUTRITION CORNER: Pre-Workout Meal
You should always have something to eat within a few hours of a workout. Training on an empty stomach can cause a dramatic drop in blood sugar, often resulting in feelings of dizziness and fatigue. Inevitably, your energy capacity will be limited and performance will suffer.
It is best to eat a light meal approximately one to two hours before exercise. The meal should be low in fat and contain a combination of complex carbohydrates and protein. For example, turkey on whole wheat bread would make an excellent pre-workout meal. So would chicken with brown rice. Make sure that your portions are moderate, though, as overeating can cause lethargy and even nausea during your routine.
If you are unable to eat within this timeframe, you should either have a piece of fruit or a fructose-based sports-drink immediately before training. This supplies you with an instant source of energy that will help to fuel your workout. Do not, however, eat something high in refined sugars such as a candy bar. Sugar is rapidly absorbed into your bloodstream which results in a rebound effect midway through your workout. Your blood sugar will fall precipitously causing a marked decrease in exercise performance.
SUPPLEMENT REVIEW: Co-enzyme Q10
What it is: Co-enzyme, also called Co Q10, is a potent anti-oxidant.
What it does: As an anti-oxidant, Co Q10 helps to quench free radicals- unstable molecules that can injure healthy cells and tissues. Millions of these dangerous villains are produced each day during the normal course of respiration. Environmental factors such as pollutants, smoke and certain chemicals also contribute to their formation. For those who are physically active (and if you're reading this newsletter, it's a good bet that you are!), free radicals are especially problematic. Due to increased oxygen consumption, free radical production skyrockets during exercise. This results in an inflammation of muscle tissue, impairing muscular function and slowing recovery.
The verdict: Co Q10 is one of the most beneficial supplements available. It has potent free-radical fighting abilities on its own as well as helping to regenerate other anti-oxidants. Proper dosage is approximately 50 mg per day.
Supplement Grade: A
