Bodyfuel – Fuel Your Body for Life!

FOR IMMEDIATE RELEASE:

Creatine Does Not Promote Dehydration or Rhabdomyolysis in Athletes

WOODLAND PARK, CO, AUGUST 25, 2010 – Recent media reports have suggested that ingestion of the dietary supplement creatine monohydrate may have contributed to the hospitalization of several athletes from McMinnville High School in Oregon for rhabdomyolysis (i.e., a rapid breakdown of skeletal muscle due to injury that typically presents with marked elevations in the enzyme creatine kinase [CK] in the blood) and/or anterior compartment syndrome (ACS). It is well known that excessive exercise in hot and humid environments can promote dehydration, muscle breakdown, and result in marked elevations in muscle CK levels.  In severe instances, this may lead to exertional rhabdomyolysis particularly in athletes who have been engaged in intense exercise in hot and humid environments for several days and who become chronically dehydrated.  Additionally, excessive exercise in individuals unaccustomed to heavy training bouts can promote anterior compartment swelling, pain, and pressure.  It is well known that dehydration and/or heat illness can exacerbate this clinical course.

According to press reports, the athletes in this case were engaged in a several day “immersion” camp.  The athletes began to complain about swelling in their arms after performing a series of push-up and chair dip exercises in a 30-second alternating bouts of repetitions for over 20 minutes until exhaustion in a hot and humid wrestling room.  Temperatures in the room were reported as high as 115-120°F.  Moreover, the athletes were reported to have to start a repetition scheme over again if all of the athletes did not complete their repetition goals.  Further, the athletes were not allowed to drink water during the training session.  None of the athletes indicated they took creatine (or any other supplement or drug).   Nevertheless, media reports indicated officials are investigating whether creatine may have been linked to this incident.

The International Society of Sports Nutrition (ISSN) is the leading professional organization in the field of sports nutrition. In 2007, the Research Committee of the ISSN formed a team of sport nutrition researchers, dietitians, and physicians to extensively review the available scientific literature on creatine supplementation and exercise and to develop a Position Stand for the Society which was published in the Journal of the International Society of Sport Nutrition (see: http://www.jissn.com/content/4/1/6).   After extensive review of the literature, the ISSN adopted the following positions relative to this issue:

1.      Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training.
2.      Creatine monohydrate supplementation is not only safe, but possibly beneficial in regard to preventing injury and/or management of select medical conditions when taken within recommended guidelines.
3.      There is no scientific evidence that the short- or long-term use of creatine monohydrate has any detrimental effects on otherwise healthy individuals.
4.      If proper precautions and supervision are provided, supplementation in young athletes is acceptable and may provide a nutritional alternative to potentially dangerous anabolic drugs.
5.      At present, creatine monohydrate is the most extensively studied and clinically effective form of creatine for use in nutritional supplements in terms of muscle uptake and ability to increase high-intensity exercise capacity.
6.      Creatine monohydrate has been reported to have a number of potentially beneficial uses in several clinical populations, and further research is warranted in these areas.

Specific to the alleged association of creatine to development of rhabdomyolysis and ACS; a number of studies have evaluated the effects of creatine supplementation on dehydration, cramping, fluid retention, muscle injury, CK levels, and health status in athletes engaged in intense exercise (including football players engaged in intense training in hot and humid environments).  These studies have consistently indicated that creatine supplementation does not promote cramping, muscle injury, elevations in CK, and/or heat related injuries.  Conversely, studies report that creatine may improve the athlete’s ability to tolerate intense exercise in hot and humid environments and lessen the incidence of injury.  Athletes have been using creatine on a widespread basis as a dietary supplement since the early 1990′s.  No clinically significant side effects have been reported and a number of potentially beneficial medical uses are being studied.   It is the opinion of the ISSN that suggestions that creatine caused this incident is inconsistent with the scientific literature and implausible.

According to noted sports nutrition scientist Richard Kreider, Ph.D., FACSM, FISSN of Texas A & M University, “Many studies have been done (since the early 1990′s) that show creatine does not cause dehydration, muscle damage, or increase susceptibility to heat-related illness in athletes involved in intense training in hot and humid environments.  If anything, research shows that creatine promotes hyperhydration (i.e., whole body fluid retention) leading to less thermogregulatory stress during intense exercise in the heat.  It is unfortunate that individuals unfamiliar with the creatine literature are speculating that creatine caused this problem when the athletes indicated they did not take creatine and they ignore the obvious precursors: excessive and inappropriate training in a hot and humid environment.”

About the ISSN:  The International Society of Sports Nutrition is the only non-profit academic society dedicated to promoting the science and application of evidence-based sports nutrition and supplementation. www.theissn.org

CONTACT: Jose Antonio, Ph.D. – CEO
International Society of Sport Nutrition
ISSN@sportsnutritionsociety.org; 561 239 1754

Founded in 2003, the International Society of Sports Nutrition is the leading professional organization in the field of sports nutrition. The ISSN is dedicated to promoting and supporting the science and application of sports nutrition.
- Jose Antonio, Ph.D. – CEO and Co-Founder –

When shopping at the grocery store:

You can tell whether a product is Organic, Genetically Modified or Conventional by the sticker…

Organic: five digits starting with a “9″

Genetically Modified: five digits starting with “8″

Conventional: 4 digits

hmmm… interesting am I right?

Lemon Cucumber Tofu Salad

Ingredients
2 lemon cucumbers, quartered then sliced into 1/4 inch thick slices
1 handful of fresh dill (about 2/3 cup loosely packed)
1/4 cup extra virgin olive oil
1/4 cup fresh lemon juice
2 big pinches of salt
8 ounces nigari extra firm tofu
1/4 cup pine nuts
1/2 of a large, ripe avocado

Directions
Toss the cucumbers, dill, olive oil, lemon juice and salt together in a medium bowl. Let sit for at least 20 minutes tossing gently once or twice along the way.
In the meantime, cook the tofu. Cook the tofu and a pinch of salt in well-seasoned skillet (I’ve been trying to stay away from non-stick) over medium-high heat for a few minutes, until the pieces are browned on one side. Toss gently once or twice, then continue cooking for another minute or so, until the tofu is firm, golden, and bouncy. Set aside.
Just before serving cut the avocado into cubes.
Spoon the cucumbers out of the lemon-olive oil mixture into a large salad bowl. Add half of the remaining dressing, the tofu, and half of the pine nuts. Gently toss. Taste. Add more dressing or salt if you like. Sprinkle the avocado across the top of the salad and gently toss once or twice to distribute it throughout the salad. Serve topped with the remaining pine nuts.

Carrot Dill and White Bean Salad

Ingredients
1/4 cup extra-virgin olive oil
3 tablespoons fresh lemon juice
1/4 teaspoon fine grain salt
1/2 cup thinly sliced shallots
more olive oil (or ghee) for cooking
2 cups sliced carrots, cut 1/4-inch thick on deep bias
3 cups cooked white beans
scant 1/4 cup chopped fresh dill
2 tablespoons brown sugar (or honey or agave)
1/3 cup sliced almonds, toasted

Directions
Combine the olive oil, lemon juice, salt and shallots in a small bowl. Stir and set aside.
In your largest skillet over medium high heat, toss the carrots with a splash of olive oil or a spoonful of ghee. Let them cook in a single layer – they’ll give off a bit of water at first. Keep cooking, tossing gently every three or four minutes until the carrots are deeply browned. All told, about twelve minutes.
Add the beans and dill to the skillet and cook for another five minutes, or until the beans as well heated through. If you are using beans that weren’t canned you can allow them to brown a bit as well (just cook a bit longer, and stir less frequently) – they can handle this in a way that most canned beans can’t. If you need to add a bit more olive oil to the pan – do so.
Place the contents of the skillet in a large mixing bowl, sprinkle with the brown sugar and pour the 3/4 of the lemon-olive oil mixture over the top. Toss gently. Let sit for ten minutes. Toss gently once again, taste and adjust with more salt or sugar or lemon juice if needed to balance the flavors. Serve warm or at room temperature and finish by sprinkling with the almonds just before serving.
Serves 6 – 8 as a side.

Enjoy!

Summer is here in full force and it’s finally time to get out of the house! I know we all get excited to get out and move once the weather is nice but precautions need to be taken to avoid dehydration. Did you know that by the time we feel thirsty we could be dehydrated as much as 5 cups of fluid? To prevent this, make sure to be sipping on water or other fluids continuously throughout the day, especially if you are outside often or doing strenuous activity. The more we are able to stay hydrated the better our body’s internal cooling system will work as well!

General guidelines for hydration:
1. You should be using the restroom approximately every 1.5-2 hours

2. Urine should be the color of lemonade or more pale

3. Try to get lots of fruits and veggies as these are also high in water content

4. During exercise or strenuous activity, monitor weight before and after the activity to determine how much fluid was lost.
- Replace fluids slowly with 2-3 cups of water per pound lost

Athletes want to be healthy and try to make healthy meals, but training and work time often sabotage their intentions. Lack of time is not an excuse to healthy eating. Time to get control and to stop the excuses! Eating right is part of a good exercise plan. And a semi-organized shopping and stocking strategy can turn your training and performance level form mediocre to fueling strong! Here are the quick ideas.

1. Plan what you what to eat for a week and write based on your activities, daily routine, work, and special appointments so that you have the food available and prevent quick trips to fast foods or snacking.
2. Shop with a list to prevent impulse buying and having the right foods in your house
3. Buy and stock food weekly. Put time it in your schedule to shop.
4. Have basics in your kitchen- foods that you will always have on available.
5. Plan for emergency options. When there is nothing left in the house there should be an option in the freezer or cabinet that could provide a healthy meal.
6. Have recipes that are easy to prepare (less than 15 minutes from fridge to table).
7. Educate yourself. Know what foods make a healthy plan. Do you know what foods have trans fat? sugar? hydrogenation? or organic?
8. Have an individual meal plan. Know how much and when to eat for your training, weight, and goals?

Fuel your body … for Life! sbb

Wow! What a winter. Today was the first day that we hit double digits in a week. I took advantage of this “heat wave” and went outside for a nice short brisk jog and fed the birds. As I distributed the seed for the birds, it reminded me of how we can benefit from the strong immune power in seeds and how we can use them in our daily meals. Here’s a few options:

Pumpkin Seeds – They are high in magnesium, protein, and zinc. Sprinkle on top of soups.

Sesame seeds – A good source of phytosterols which lowers cholesterol, rich in iron, magnesium, copper and selenium. Pan toast and sprinkle on fish or in a stir-fry dish.

Flax Seed – Known for the plant omega 3 alpha linelenic acid (ALA), flax is high in fibers, lignans and has a reputation as a heart healthy food. Sprinkle on yogurt, oatmeal, or in a smoothie. Don’t forget to grind these babies!

Chia Seed: Is this the new flax seed? This ancient seed is also high in Omega 3′s, fiber, and some calcium. Sprinkle on eggs or yogurt.

Sunflower seeds: High in antioxidants such as vitamin E and selenium. Sprinkle in whole grain pasta, tofu stir fry, or salads.

Dinner of seeds:  Omelet (whole egg and white combo) with 1 teaspoon grated parvo, flax. Add a salad of mango, spinach, roasted red pepper salad sprinkled with toasted sunflower seeds. Drizzle with olive oil and your favorite vinegar. High antioxidant meal, fast, economical, with double the seed power!

Fuel your body … for life! sbb