Supplements that aid performance (MTMM's top 4)

Since the dawn of competitive sport, athletes have sought ways to gain a competitive edge and this certainly shows no signs of slowing down as evidenced by a quick look at the supplement industry.  

Have you ever walked into a store and been overwhelmed by the stacks of containers promising to help you burn this and build that? Ever left loaded down with bags and a maxed-out credit card but no real idea what it was all for?

While MTMM advocates a whole foods first approach and encourages our members to only supplement in the context of clinical deficiency, there are a few substances out there that can safely give you a bit of a boost.

This blog will break down the select few legal and safe substances that are nearly unanimously considered to aid performance. Of course, there are many more out there purported to have bigger and better effects, however, proper clinical research has either not been undertaken on these aids, or no consistent benefit to their use has been demonstrated, so you’ve gotta ask, “is it worth it?” 

1. Caffeine

We all know and love it. What we might not realize is that caffeine is the most widely accepted performance enhancer out there, whether it’s being used in the home, gym, or office.

Caffeine is an adenosine receptor antagonist with central, neuronal, and metabolic effects. In sport it can help recruit more motor units, decrease fatigue, and improve neuromuscular coupling, all of which will improve performance. It can also cause a slight increase lipolysis which is why it is used as adjunct in many “fat burner” compounds.

Don’t take this as a free ticket to espresso city though – doses of 3mg/kg provide performance enhancing effects, but this might be relatively high for some people (an average 12oz drip coffee contains about 80mg), and possible side effects include insomnia, GI irritation, tremor, increased heart rate, and adrenal impairment if you’re already under eating, overtraining, or highly stressed. Moderation is key when it comes to caffeine, however it does maintain the number one spot in terms of most researched, effective, and safe pre-workout formulas.

2. Creatine

Creatine is hands-down the most widely researched performance-enhancing nutrient on the market. Creatine is a component of the intracellular energy storage compound phosphocreatine and is essential for explosive, dynamic movements and activity. Increasing creatine stores promotes optimization of the P-Cr pathway and thus provides an edge for strength and sprint athletes.  

Supplementation with 3g/day and greater is associated with muscular hypertrophy and improved contractile performance in high-intensity exercise.  

Loading phases and creatine cycling were both previously advocated approaches to supplementation, however research does not show a benefit with such protocols, and consistent daily supplementation has been shown to have the greatest effects (we recommend taking it away from your caffeine though as this can cause some major GI upset).

3. Buffering Agents

Buffering agents have historically been used during very high-intensity exercise to help clear lactate and increase fatigue resistance (think of it as helping delay or decrease that burning sensation you get 90-120 seconds into a near max effort workout).

In the past, sodium bicarbonate was used to buffer cellular biproducts, but it resulted in some pretty significant gastrointestinal upset and even vomiting – not so performance enhancing. More frequently beta-alanine (a precursor to carnosine) has been shown to improve performance for high-intensity exercise when consumed in doses of 4-6g/day. It too comes with its own harmless but annoying side effect: paresthesias (tingly skin). Beta-alanine also won’t help improve your aerobic performance, so if you struggle during longer moderate intensity workouts then that is probably something you want to address in your activity choices, after-all there’s no shortcut to fitness!

And the number one performance enhancer?

4. Real Food!

It should come as no surprise that just as there are no short-cuts to fitness, there’s no safe, legal supplement that can hold a candle to an appropriate diet rich in micronutrients and with carbohydrates, protein, and fat adjusted to meet your specific needs.

Protein in key for both maintaining and building lean mass (and therefore strength and power), however there is no scientific evidence to suggest that either protein or amino acid supplementation is superior to adequate amounts of protein obtained from whole food sources! While a shake may be a convenient option (especially in that post workout period where it may take you a while to get to your meal) whole food always comes with more synergistic benefits than isolated sources!

Carbohydrates are the body’s primary fuel source and varying amounts need to be consumed for different types and amounts of exercise.  There is a role for intra-workout carbohydrate supplementation during some types of activity exceeding 60 minutes, however this should always be assessed and prescribed on an individual basis, and appropriate carbohydrate intake from your diet and meals away from exercise will always help you maximize your potential.

Finally, fats. While we don’t use fats as a primary energy source intra-workout it is important to have an appropriate mix of saturated and unsaturated fats in your diet (making up 20-30% of total intake on average). This is particularly significant for ensuring hormonal health – if your hormones aren’t functioning nothing else will be either. While we want to keep them away from workout times we definitely want to ensure we’re consuming quality fats on a daily basis!

At Married to My Macros we strongly advocate that all of our clients achieve their nutrient needs through whole food sources. However, there are certain circumstances where we might need a little bit of a boost. If you’re interested in finding out what supplements, if any, you should be taking and/or how to adjust your current nutrition regime to adequately meet your needs, book in with one of our nutritionists today:

Nutrition During Pregnancy: what to eat and what to avoid

In honour of Mother’s Day approaching and all of our #TeamMTMM new mom’s and moms-to-be, this week’s #MastersMonday is focused on nutrition during pregnancy. 

During pregnancy the body requires an increased nutrient supply to meet both mom and babe’s needs. It’s well understood that a diet lacking in key vitamins and minerals can negatively affect a baby’s development, but new research is demonstrating that the maternal diet  - both prior to and during pregnancy  - can also have massive effects on a child’s risk of chronic diseases!

Choosing healthy, nutrient dense foods will help ensure not only a healthy pregnancy, but will also make it a lot easier to return back to your normal bodyweight and function after giving birth.

WEIGHT GAIN DURING PREGNANCY 

Obviously, women are expected to gain some amount of weight during the course of their pregnancy, but how much is normal and where does all the weight come from?

The goal is to gain 25-35lbs (11-16kg) over the course of a pregnancy for a woman who is normal weight going in.  Ideally this would look like 3-5lbs (1.5-2.25kg) in the first trimester, followed by a gradual and consistent gain thereafter.

Where does the weight go? 

If your baby weighs only a few kilos when born it can leave you wondering where all those other kilos go. Here are some average figures:

Baby: 6.5-8 lbs / 3.0 to 3.6kg
Placenta: 1.5 lbs / 0.7kg
Amniotic fluid: 2.2 lbs / 1kg
Larger uterus: 2.2 lbs / 1kg
Increased blood volume: 3 – 4 lbs / 1.4 to 1.8kg
Extra fluid: 3-4 lbs / 1.4 to 1.8kg
Breast tissue: 2.2 lbs / 1kg
Fat stores: 6-8 lbs / 2.7 to 3.6kg

NUTRITION DURING PREGNANCY

FOODS TO AVOID

When pregnant, increased progesterone levels decrease a woman’s ability to fight infection and make them more susceptible to the effects of food borne infections. Certain foods carry an increased risk and medications and interventions to treat such infections in pregnant women are limited, therefore it is important to reduce the risk of consuming dangerous bacteria by avoiding the following foods:

Raw or smoked fish, oysters
Raw or undercooked meat & eggs
Deli meats & salads, cured meats
Unpasteurized soft cheeses or dairy
Sprouts

FOODS TO LIMIT

Additionally, there are some foods which are important to limit for a variety of reasons:

Soy and soy products : these act as phytoestrogens and can alter your body’s hormonal profile. Keeping intake to a minimum is recommended.

 Alcohol: the FDA has recently stated that the risk of alcohol consumption in moderation during pregnancy was previously over-emphasized. While high intakes of alcohol during pregnancy can cause fetal alcohol spectrum disorders, small amounts of alcohol later in pregnancy are unlikely to negatively impacts. Despite this there is no agreed upon “safe” amount of alcohol and therefore the recommendations remain for women to abstain.

Canned tuna: can contain high amounts of mercury, therefore intake should be limited (but a can every once in a while is fine!)

Caffeine: Again, the risk of consuming caffeine during pregnancy was previously overstated. Consumption of up to four cups of coffee a day is not related to any negative developmental outcomes or increased risk to the pregnancy. While some caffeine is not harmful, keep your intake to 115-175mg daily for both mom and babe. (an average 12 oz drip coffee is about 80mg)

Vitamin A: While eating foods with vitamin A is not harmful, avoid any additional supplements or topical creams (i.e. retinol) as it can quickly reach toxic levels and cause retinoic acid syndrome.

FOODS TO EAT LOTS OF

Iron rich foods

During pregnancy, a women’s blood volume is increasing, particularly during the third trimester, and the need for iron increases.  Foods rich in Iron such as broccoli, leafy greens, legumes, dates and meat should be consumed liberally. Iron supplementation should occur only under physician and NP guidance as there is no benefit to women who have adequate stores and high doses can cause unnecessary inflammation, gastrointestinal distress and plasma volume expansion.

Eating foods that are rich in Vitamin C assists with the absorption of iron from meals. Oranges, berries and bell peppers are great sources of Vitamin C.

Folate rich foods

Folate is very important for the health of both mother and babe, especially during the first trimester, and are key to normal neural tube development. Foods rich in folate include fortified grains, dark leafy greens, legumes, avocados and cereal, although a folic acid supplement is generally recommended as well. This is important to have on board prior to conceiving if possible as the critical period for folate encompasses the first four weeks of pregnancy (before you are even aware of the exciting events occurring).  

Iodine

Iodine is essential for healthy brain development in the fetus and young child. In addition, it is key to thyroid health and TSH production. A women’s iodine requirements increase significantly during pregnancy to ensure adequate supply. The best source of iodine is in iodized table salt, something which is dropping with the increasing consumption of Himalayan pink salt (which has other great benefits but does not contain iodine). Don't be afraid of increasing your consumption of iodized salt, but there’s no need to go too nuts.

FISH OIL / FISH CONSUMPTION DURING PREGNANCY 

North American's have been found to have very low fish consumption, and a need for increased omega-3 intake. This is particularly true for pregnant women, whose developing fetus can benefit in terms of neurological and visual development. 

The FDA revised their guidelines in 2014 recommending pregnant women consume two 6oz servings of oily fish per week to boost their omega-3 intake. It is agreed that this amount will provide both mother and babe with the benefits of omega-3 intake but will avert the risks associated with high levels of mercury or pollutants. ‘Oily fish’ includes mackerel, salmon, trout, anchovies, sardines, herring, whitebait, fresh tuna, and to a lesser degree, cod and haddock.

For mothers who are unable or unwilling to eat fish, a supplement of 450mg EPA/DHA daily is considered equivalent to 2 servings of fish a week, however it is important to note the source of the EPA/DHA. Fatty acids obtained from the body of a fish are generally considered safe, whereas fatty acids from the liver of a fish (i.e. cod liver oil) are best avoided. This is because omegas sourced from fish liver are quite high in retinol (Vitamin A), which can have harmful effects on the fetus.

Supplements from algae are also an option, although omega-3 from whole foods have been shown to have greater benefit than those from supplements alone.

It’s easy to get caught up in all the ‘rules’ surrounding eating for pregnancy, and even harder to weed through what constitutes science-based recommendations versus old-wives-tales or internet fake news. This is especially true because guidelines continue to change with emerging research. If you’re feeling bogged down or overwhelmed by it all, fear not! Reach out to one of our coaches and we’d be happy to develop a personalized plan to keep you feeling great, performing well, and ultimately giving your baby the best chance at a healthy start.

Osteoporosis: how you can use nutrition to reduce risk

Meal prep can take many different forms, from plastic containers with chicken and broccoli, to preparing meals that ensure the whole family is responsibly nourished.

The latter comes with many considerations, such as how to ensure everyone meeting their nutrient needs to avoid age related health issues. This week’s #MastersMonday is aimed at educating us all on the dangers of osteoporosis and what preventative measures can be taken. 

What is osteoporosis?

Osteoporosis is a disease characterized by a reduction in bone density which results in decreased bone strength and increased fracture risk.

Who is most at risk?

Women over the age of 50 or those experiencing/post menopause are notably at risk, because women start with a relatively lower baseline bone mass as compared to men and a decrease in estrogen levels, as occurs during menopause, increases rates of bone reabsorption.

This isn’t to say men aren’t also at risk – those over the age of 65 or with known low testosterone are also at higher risk.

How can it be prevented?

• A diet rich in calcium and vitamin D or adequate supplementation

• Eating a protein-rich diet, ensuring at minimum the RDA for protein is being met to help provide amino acids required for bone formation

• A diet rich in potassium, vitamin C and vitamin K can contribute to collagen formation, assisting in the growth of healthy bone mass

• If you consume high amounts of sodium, reducing your intake can assist in the absorption of calcium

What can I do?

A diet rich in varied fruits and vegetables will help ensure you are getting in all of the required vitamins and minerals. The more colours, the better!

Make sure there is an identifiable protein source at each meal and snack. Poultry, red meat, seafood, eggs and egg whites, cottage cheese, greek yogurt, beans and legumes are just a few options for protein sources. Check out our recipe blog for more ideas and inspiration.

If you have any questions or would like to talk with one of our experienced nutrition coaches about how you can help both yourself and your loved ones utilize nutrition to benefit your long term health, follow this link to book in an initial consultation today!

What you need to know about anti-histamines: 4 tips to combat allergy season

As our Canadian crew head into the spring and summer seasons we’re hearing a lot more about itchy, watery eyes, congestion and stuffiness, and overall increases in inflammation. Folks are downing allergy meds like they’re MTMM #AlmondButterCups but did you know it might not just be the pollen that’s causing you grief?

As part of #MastersMondays coach Kat will be bringing us snippets of insight from her current work in her Masters program, and this week her research has focused on the histamine response and aggravating factors.

Many of us are familiar with the term histamine and might even know that it is a powerful neurotransmitter involved in the inflammatory response. What isn’t so commonly understood is the link between histamine and fluid status. What many people don’t know about histamine is that is also plays a central role in managing dehydration – when even slight decreases in hydration occur histamine becomes active, racing to the scene and re-distributing water throughout the body and shunting it to vital organs.

This is most apparent in the lungs, where significant amounts of fluid are lost through respiration. Histamine will attempt to save fluid by constricting the bronchioles, and this can result in chest pain, hyperventilation and asthmatic symptoms. Often the human response to this is to medicate: inhalers, anti-histamines and the like to open up those airways and make us more comfortable. The problem is we’re now perpetuating the water loss histamine is attempting to combat, and a greater histamine response is initiated - see where this is going?

Chronic dehydration causes histamine to become overactive and can induce histamine intolerance. Common symptoms associated with dehydration and elevated histamine include asthma, allergies, acid reflux, tension headaches, constipation, irritable bowel, rheumatoid arthritis, migraine headaches and chronic pain – not good stuff, but certainly good motivation to water-up!

So what can you do?

• Drink early and often – start your day with a 16oz glass of room temperature water and mineral rich Himalayan sea salt to replenish fluid, electrolytes, and minerals lost overnight.

• Stay hydrated throughout the day – aim for a few sips every thirty minutes, or a small glass every waking hour

• Carry a water bottle with you – you won’t drink what you don’t have, plus it’s environmentally friendly

• Throw some herbs or squeeze a bit of citrus into your water to keep it interesting and boost mineral intake throughout the day