Friday, July 30, 2010

Is glutamine useless? by Jerry Brainum

Glutamine is a conditionally essential amino acid that comprises 60% of the amino acid content of muscle. In fact, 90% of the glutamine produced in the body is synthesized in muscle, with much of it made from branched-chain amino acids. Glutamine is a popular bodybuilding supplement based on the notion that it is anticatabolic; that is, it will help prevent excessive muscle tissue breakdown. But a few recent studies have implied that glutamine us useless as an ergogenic aid for bodybuilding purposes. Some of these studies point out that while 60 gram infusions of intravenous glutamine provided to burn patients, who lose massive amounts of protein each day, does appear to foster decreased muscle tissue losses, it's a far cry to suggest that it does the same for healthy young bodybuilders and athletes.
   In fact, several of these studies provided glutamine to bodybuilders, finding little or no efficacy associated with glutamine when compared to a placebo. But an often overlooked aspect of these studies is that whether glutamine will provide any benefit to bodybuilders depends on how hard a bodybuilder is training, and what degree of stress that bodybuilder is experiencing. Glutamine is considered "conditionally essential" because normally the body can synthesize enough of it from other amino acids, such as glutamic acid and branched-chain amino acids. But under conditions of heightened stress, the body is not capable of producing sufficient glutamine, and in that circumstance, it becomes essential. It's well established that excessive stress, including the stress of extreme training and lack of sleep, can seriously impair immune system functioning. Glutamine is the preferred fuel for certain immune cells, and studies show that supplementing glutamine can help ease the effects of stress on immmune function. Doing so may prevent the onset of various diseases related to a drop in immunity. Glutamine is also the preferred fuel for cells that line the intestine.These cells are replaced about every three days, and use glutamine for purposes of cellular renewal processes.
       Glutamine may be helpful to hard-training athletes and bodybuilders because it interferes with the catabolic activity of cortisol in muscle. Other studies show that glutamine blocks the actions of myostatin in muscle. Myostatin is a protein that promotes muscle loss due to interference with various muscle protein synthesis factors. In the most recent study, involving isolated muscle cells, glutamine was found to block the activity of still another potent muscle breakdown substance, tissue necrosis factor-A (TNF-A). TNF is a cytokine involved in inflammatory reactions in the body. Recent research shows that it's also a major player in the loss of muscle with age that is called sarcopenia. In fact, studies with animals show that if you block the effects of TNF-A on aged muscle, the usual loss of muscle with age is completely halted. This has extremely important implications for those of us past age 40, since muscle loss is the primary cause of age-related frailty. TNF-A also interacts with both cortisol and myostatin to promote the breakdown of muscle, and it appears that glutamine works against all three.
      Does this mean that you should load up on massive amounts of glutamine? It won't do much good, since large oral doses of glutamine are quickly gobbled up by the intestinal cells that love glutamine the way that I love a good New York cheese pizza or potato kinish. But small doses ingested more frequently, such as no more than 5 grams at a time, will allow enough glutamine to sneak by those ravenous intestinal cells and make it into the blood. But be aware that glutamine works best only if you are in a near catabolic state, such as may occur with overtraining, lack of sleep, and other forms of extreme stress. For those just trying to keep in shape, glutamine isn't necessary. On the other hand, if you ingest a low carb diet, glutamine will help preserve muscle, since you lose an average of 25% of glutamine stores in the body while on a low carb regime.

 Bonetto A, et al. Glutamine prevents myostatin hyperexpression and protein hypercatabolism induced in C2C-12 myotubes by tumor necrosis factor-A.Amino Acids 2010: in press.

  

Want more evidence-based information on exercise science, nutrition and food supplements, fat-loss, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com.



©,2011 Jerry Brainum.Any reprinting in any type of media, including electronic and foreign is expressly prohibited.     

See Jerry's book at  www.jerrybrainum.com

Friday, July 23, 2010

New Studies About Nutrition and Cancer by Jerry Brainum

Some newly published studies offer interesting information about the relationship between nutrition and cancer onset.The first study examined the connection between red meat and colorectal cancer (CRC). Red meat has been frequently implicated as a cause of this type of cancer. But according to more recent studies, whether meat plays any significant role in  this disease depends on several factors. For one, overcooking meat can produce some carcinogens in the meat, but this doesn't occur when meat isn't cooked to the point of being burnt, or well-done. In addition, processed meats contain additives, such as nitrates, that can have an effect on cancer. Such additives aren't present in red meat that isn't processed. In the new study, the relationship of red meat intake and CRC was examined in 720 white and 225 black people who were compared with 800 white and 159 black control subjects. The dietary intake was examined for one year. The results showed no connection between the onset of CRC and the consumption of total, saturated, or monounsaturated fat. The percent of energy from protein intake was associated with a 47% risk reduction in white subjects.
 Thus, according to this study, the notion that dietary intake of fat, protein, and red meat predisposes to the onsetof CRC is not true.
    
Another study looked at any links between prostate cancer onset and protein, fat, cholesterol, and carbohydrates. The study looked at the incidence of cancer in eight Canadian provinces over a three-year period, involving 1,797 cases of prostate cancer and 2,547 controls (no cancer). Those in the study completed a 69 item food questionnaire 2 years prior the the study onset. The results showed that the highest risk for prostate cancer onset involved a high consumption of trans fat. 


 Consuming large amounts of sugar also increased the risk of prostate cancer. Cholesterol intake actually lowered the risk. No link was found between prostate cancer and the consumption of protein or fat. Interestingly, only more complex sugars, such as table sugar (sucrose) showed any relationship to cancer. Simple sugars, or monosaccharides, showed no relationship. This is interesting because other studies show that simple sugars produce the greatest release of insulin, and insulin, in turn, promotes higher blood levels of insulinlike growth factor-1 (IGF-1). IGF-1 has been linked to prostate cancer promotion in several past studies. As for trans fat, this type of processed fat has long been associated with both cancer and cardiovascular disease. It also interferes with testosterone synthesis and amino acid metabolism. It should be avoided by everyone.

Willimans C, et al. Associations of red meat, fat, and protein intake with distal colorectal cancer risk.Nutr Cancer 2010;62:701-709.
Hua J, et al. Nutrients and the risk of prostate cancer.Nutr Cancer 2010;62:710-718.


 ©,2015 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited

Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

Thursday, July 22, 2010

Helping man's best friend by Jerry Brainum

While the main cause of death in humans is cardiovascular disease, in dogs, the main killer is cancer. Why cancer is so prevalent in canines is still open to debate. Some suggest that is has to do with the "nasal curiosity" of dogs. This refers to the fact that dogs like to sniff things; they perceive the world mainly through their sense of smell, as well as their acute hearing capacity, both of which are far superior to that of humans. I would also suggest that most dogs are far superior to humans in their capacity to love unconditionally and in their steadfast loyalty, but that's just my opinion.
    For many, dogs are not just pets, but companions. Those who love their dogs try to do anything that they can to keep those dogs happy and help them live a longer life. As with humans, one way to help maximize lifespan in dogs is through diet and exercise. In recent years, it has become clear that many who have dog companions are unknowingly killing their canine pals by promoting bodyfat gains in the animals. Most often this added bodyfat occurs because of providing either too much food, including human table scraps, or too many high calorie treats. Admittedly, it's hard to resist the pleading eyes of a dog as he eyes you eating, but in the long-run, the seemingly loving act of providing extra food to your dog can result in a lower lifespan due to the effects of obesity, which can include increased cancer incidence, arthritis, diabetes, and cardiovascular disease.
    In my neighborhood, many people appear to get dogs for the sole purpose of acting as animal security guards for their home. These dogs are often kept outside the home, and not let in regardless of the outside temperature. I know a scumbag lifeguard supervisor who lives up the block that does just that. Dog lovers in the neighborhood who feel sorry for this bastard's pooch often throw dog toys and even a bed over the fence for this poor mutt. One person even offered to build a doghouse for the dog. As you might expect, this dog is never walked or exercised. He just sits there forlornly in the backyard day after day. Walking a dog is necessary for the dog to burn off calories and prevent the onset of cardiovascular disease, arthritis, diabetes, and cancer. If you get a dog, you must accept the responsibility of walking that dog a few times each day, or just don't get a dog. Besides, the walking helps you,too. I get some of my best ideas for writing projects when walking my buddies, Bruno and Molly.
      In new research presented at the 2010 Institute of Food Technologists Annual meeting, it was noted that one out of three cancer deaths in both humans and dogs could be prevented by reducing the intake of omega-6 fatty acids and cutting overall calorie intake. Omega-6 fats are found primarily in vegetable oils, as well as grain-fed meats. The relationship of omega-6 fatty acids to cancer onset is that omega-6 fats act as precursors for various inflammatory substances produced in the body. Recent studies confirm that cancer is an inflammatory disease, so that anything that increases inflammation in the body can hasten the onset of cancer. This is true for both dogs and humans.
      In the research presented at the conference, Demian Dressler, DVM, also known as the "dog cancer vet," because of his expertise in canine cancer, suggested snack foods containing high amounts of omega-6 sources, such as those containing vegetable oils, corn oil, and grain-fed meat, should be severely limited in both humans and dogs as a means of helping to prevent cancer onset. If you check the ingredients of most snacks for dogs, they are loaded with omega-6 fat sources. Yet they are often advertised as being "healthy and nourishing for dogs," because linoleic acid, an omega-6 fatty acid, is essential to both human and canine health and must be obtained from food sources. The trouble is that food is rich in this fatty acid, so you and your dog wind up getting too much, which promotes out-of-control inflammation in the body. In dogs, it's a particular problem since most commercial dog foods are lacking sufficient amounts of the dietary antidote to excess omega-6, namely omega-3 fatty acids. Omega-3 is found mainly in fatty fish. Many purveyors of dog foods mislead their customers by proclaiming that their brand of dog food is rich in omega-3 fatty acids. A glance at the ingredients,however, usually shows an abundance of alpha-linoleic acid, which is a precursor for the two active omega-3 fatty acids, EPA and DHA, both of which exist pre-formed in fatty fish sources. But dogs, similarly to humans, can only convert a small amount--about 2%-- of ALA into the active EPA and DHA forms. The ostensible reason for not including actual EPA and DHA in most dog food is that these omega-3 fats are highly subject to oxidation, and therefore decrease shelf life. This effect can be prevented simply by also adding the a correct blend of antioxidant nutrients, and not just vitamin E, as many products do. They are also much more expensive than the cheap ALA. But they also offer a measure of cancer protection for your dog. I would strongly suggest either purchasing dog food that contains the preformed active omega-3 fats (EPA and DHA), or using a separate fish oil supplement added to your dog's food. I do this, and the dogs don't seem to mind the taste at all. The amount added depends on the weight of the dog. I give Bruno, who weighs in at a muscular 14 pounds, a tablespoon of preformed fish oil, considerably more than is found in any commercial dog food that I know of.
     Obesity in dogs fosters the development of cancer not only because of increased body inflammation, but also because  excess bodyfat lowers the levels of a substance called adiponectin. This is a substance released by fat cells that lowers inflammation and increases insulin sensitivity. It also inhibits cancer cell growth. You can increase the levels in your dog by providing plenty of exercise for your dog,and also limiting daily caloric intake to help prevent obesity. All this is relevant because dogs get similar cancers to that found in humans,and many of the same drugs used to treat human cancer are provided to dogs with cancer. In fact, many such drugs were originally developed by providing them to dogs.
     Another researcher at the conference suggested that the ideal fiber blend for dog food is 75 to 80% insoluble and 20 to 25% soluble fibers. These ratios not only help eliminate excess fat, but also provide a feeling of fullness for the dog (same is true for humans), which results in less food intake and decreased risks of obesity. Adding prebiotics, which some dog foods do contain, is also beneficial because it creates an optimal gut environment to help prevent gastrointestinal cancers.One other pertinent suggestion: don't follow the typical feeding guidelines listed on the labels of pet food products. Many of these usually list suggested amounts for "less active" and "active" dogs. The amounts listed for "active dogs" are almost always far too much in terms of calories, particularly for dogs that are already too fat. Instead, use the amount listed for "less active" dogs. Keep in mind that the main impetus for pet food companies is to sell as much food as possible, rather than any concern for the long-term health of your dog. Of course, if your dog is very active, then you can feed he or she more food. The same is true for pregnant dogs and puppies that need the extra calories. And read food labels closely. Many dog foods use a lot of useless fillers, such as cheap grains or soy, which have little or no nutritional value, but do speed up bodyfat synthesis in dogs. I prefer to use grain-free dog foods, which are a more natural way of feeding dogs.One company, often recommended by vets (most of whom know little or nothing about nutrition, a trait that they share with those that deal with human patients), uses peanut hulls are their primary ingredient in their weight-loss formula. This, of course, is nothing more than discarded peanut shells. The rationale is that it helps provide a filling effect for the dog, which promotes less food intake. But my question is: how would you enjoy living on peanut shells?
    Then there are those that claim that a raw food diet is the most natural way to feed dogs. They base this on the fact the grey wolf is thought to be the original ancestor of all dogs, and nobody cooked food for the wolves, who ate other animals raw, including the bones. I switched my dogs to a commercial raw canine food diet after the Chinese melamine scandal a while back, in which melamine, a toxic substance, was added to pet food to boost its nitrogen content (melamine is 66% nitrogen), and higher nitrogen usually means higher protein content. Instead, it caused severe kidney disease, mainly in cats, but many dogs also were affected. While the raw food that I purchased claimed all sorts of advantages over processed dog foods, they also were said to be free of microbial contamination, a major risk for raw meats. But eventually, I must have purchased a bad batch, since both my dogs were afflicted with gastroenteritis, with one having to be treated by a vet that charged a small fortune. That was the end of my raw food experimentation. These days, I use a premium, high quality brand of kibble,with some premium canned food, too. I don't believe that there is no difference between cheap, low quality dog food and the higher quality foods. While it's true that the higher quality dog food is considerably more expensive than the cheaper versions, in the end it will even out, since cheaper food is more likely to result in higher vet bills, as well as a shorter lifespan for the dogs.


©,2014 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited


Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

Friday, July 9, 2010

The secret of the grapefruit diet revealed? by Jerry Brainum

The Grapefruit diet has been on ongoing diet fad since the 1930s. It pops up periodically in various guises and names, including "the Hollywood diet," and "The Mayo Clinic diet." The primary idea behind the diet is that there is something special about eating grapefruit, or drinking grapefruit juice that speeds body fat losses. When on this diet, you eat a half a grapefruit or drink a glass of grapefruit juice with each meal. Along with this, you are advised to consume a low calorie diet, often 800 calories or less each day. This level of caloric intake would ensure weight-loss no matter what you ate or added to the diet. Proponents of various grapefuit-based diet regimes claim that grapefruit contains special "fat-burning enzymes."
   Although it first appeared in the 1930s, the grapefruit diet reached its zenith of popularity in the 1970s, when it was renamed "The Mayo Clinic diet." This association with the famed Minnesota medical clinic lent an air of scientific credibility to the diet, despite the fact that the Mayo Clinic neither devised nor advocated use of the diet. Most forms of the diet encourage consumption of meat, but limit the amounts of fruits and vegetables consumed, which makes it a low-carb plan. Along with this, it's often advised that you take two days off the diet.
   Most scientists have long held that the grapefruit diets in all their various incarnations are nothing but a fad diet that lacks essential nutrients and could prove hazardous to long-term health. But in 2004, in a study that was funded by the Florida Citrus Department, subjects lost an average of 3-4 pounds over 12 weeks by consuming half a grapefruit or drinking a glass of grapefruit juice with each meal. The subjects also exercised regularly. Some of the study participants lost as much as ten pounds. Researchers conducting the study suggested that grapefruit may reduce insulin levels, which would have the effect of promoting body fat loss.
    A new study,however, suggests that the active ingredient in grapefruit may be something else. The study identified a substance in grapefruit called nootkatone that is a natural stimulator of a enzyme called AMP-activated protein kinase or AMPK. AMPK plays a pivotal role in fuel usage by muscles. When muscles are low in glycogen, AMPK is activated, and the muscle begins to use fat as a major fuel source. AMPK is also activated by aerobic exercise. In the study, a dose of 200 milligrams per kilogram of bodyweight of nookatone was provided to mice. The study found that long-term intake of this substance led to a significantly reduced body fat gain in the mice even after the rodents consumed diets high in sugar and fat. It also blunted abdominal fat accumulation, and the development of elevated levels of insulin, blood glucose, and leptin in the mice. It even increased exercise endurance, as evidenced by a 21% increased swimming time in mice provided with nookatone compared to mice not provided with the substance. All this occurred because of activation of AMPK, which opened the metabolic door to increased fat oxidation.
    Would nookatone work as well in humans? That remains to be seen. On the other hand, the presence of nootakone in grapefruit could explain the recurring popularity of grapefruit as a weight-loss aid. And there is  no argument about the metabolic effects of AMPK in humans, so there might be something to eating grapefruit for fat loss after all.

Murase, T et al. Nookatone, a characteristic constituent of grapefruit, stimulates energy metabolism and prevents diet-induced obesity by activating AMPK.Am J Physiol Endocrinol Metab 2010;299:E266-E275.


©,2012 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited


Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com