Newsletter
HotBod May 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.
For those in the New York area, I'll be signing my book, Sculpting Her Body Perfect, at the Borders in Syosset, Long Island on Thursday, May 25 at 7 p.m. If you're in the area, please stop by!
TRAINING CORNER: Low Carbs and Exercise
Ketogenic (low carb) diets are truly a craze. With a host of best selling books on the subject, it seems that half the population has embraced a low-carb philosophy.
One of the biggest problems with the ketogenic diet, however, is that it is incompatible with exercise. During intense physical activity, energy is derived, in large part, from glycolysis-an intermediary energy system that requires carbohydrate for fuel. Consequently, without an available supply of carbohydrate, the body can't generate maximal intensity and muscular development is shortchanged.
Furthermore, since there is reduced insulin activity when carbs are restricted, it's virtually impossible for muscular development to take place. Insulin is an anabolic hormone. It is essential in promoting protein synthesis and potentiating the release of endogenous hormones such as IGF-1, a powerful stimulator of muscular growth. Hence, for those interested in getting buff, ketogenic diets are actually counterproductive.
It is possible, however, by switching to a targeted ketogenic diet (TKD), some of these problems can be overcome. In a TKD, you consume a given amount of carbohydrate before exercise-just enough to get you through your workout. During exercise, these carbs are quickly burned off for energy, thereby maintaining ketosis. Although this strategy still isn't ideal for making maximum muscular gains, it at least provides the ability to maintain a regular exercise regimen and prevent the catabolism of muscle tissue.
NUTRITION CORNER: Healthy Snacks
One of the most frequent nutritional questions that I'm asked is, "What can I eat for a snack." This is especially of concern in the mid-afternoon, when hunger cravings set in. All too often, people satisfy these cravings by going to the snack machine at work and munching out on candy or chips-foods that are "empty calories" with virtually no nutritional value.
There are, however, healthier alternatives. One of the better choices is nuts. Nuts contain some protein as well as essential fatty acids (EFAs)-the "good" fats that are essential for optimal cellular function. Trail mix, which can be found in many vending machines, is an excellent snack food. It contains a combination of walnuts, sunflower seeds and other nuts that combine to provide a healthy amount of daily EFAs. With no sugar added, it's undoubtedly the best available vending option.
SUPPLEMENT REVIEW: Vitamin E
What it is: Vitamin E is a fat soluble vitamin that's involved in a variety of physiologic functions.
What it does: In addition to it's vitamin-oriented functions, Vitamin E is a powerful antioxidant. It helps to quench free radicals and also has the capacity to regenerate other antioxidants (such as Vitamin C and glutathione), thereby optimizing the antioxidant effects.
The verdict: Vitamin E is an essential supplement. You simply can't get enough from your daily food sources. The RDA for Vitamin E is ridiculously row. As opposed to other fat-soluble vitamins, its toxicity is very low. A daily dose of 400 IU is recommended in combination with other antioxidants.
Supplement Grade: A
