Theses page are a digest of the essential facts regarding exercise nutrition, dieting, and anti-aging strategies.
It is preventive medicine, pure and simple.
The advice offered is not a substitute for medical treatment. It is written for people who are healthy. There are many websites that advise ill people. This is unique in reaching out to the healthiest of people, athletes. People who exercise regularly.
Athletes in need of treatment are encouraged to seek out trained health care professionals. Athletes already taking prescription medicine should consult with their physicians first, before they begin a rigorous program like this.
The goal of this Solution is to achieve the best possible health and maintain that condition for as long in life as possible.
Athletes who stay fit will avoid most of the chronic diseases that afflict non-athletes.
A gain or loss of weight is not a function of the type of food eaten. Loss or gain of weight is a function of the amount of food eaten.
A calorie is a calorie is a calorie. At least it is for people who exercise.
Weight is based on the total number of calories consumed relative to the amount burned. It is really that simple for active people. Throw a sedentary lifestyle into the mix and all hell breaks loose. To counter that physicians recommend moderate exercise during their annual physicals with patients. This advice is offered without much enthusiasm in these rituals. Does the doctor take his own advice? Very few. That's one reason why patients don't follow their suggestions, if it was that important, why do they neglect to exercise. Too busy.
Moderate is often a euphimism for minimum exerice.
Unfortunately moderate exercise is enough to offset the sedentary stress of modern life. Intense exercise needs to become part of every day. Healthier and less productive is cost effective for a nation. Long-term goals require that people exercise. No exercise, no insurance.
Everyone is free to refuse to be healthy, they're going to have to start paying for their treatment pretty soon.
Since botanicals must gain entry via the digestive system, they are less effective in reaching their target compared to pharmaceutical drugs.
What whole plants lack in effectiveness they more than make up in safety. The following is a list of the main ingredients in this plan.
- 1. Colorful complex carbohydrate meals
- 2. Complexed Vitamin D with calcium.
- 3. A universe of phytonutrients that includes tomatoes, olive, green tea, grape, soy, and hawthorne as well all the cruciferous vegetables and superfooods.
- 4. Anti-inflammatory compounds like turmeric, Boswellia, sea cucumbers and cetylmysterolate (CM)
- 5. Omega-3s and garlic.
- 6. Glucosamine and other collagen boosting compounds.
- 7. Adaptogens like ginseng and rhodiola.
- 8. High fiber foods and medicinal mushrooms.
Athletes who include alcohol or drugs in their diet need specific herbs like milk thistle, picroliv and garlic. These plants contain antioxidants that protect the liver and kidney.
Aging athletes who worry about dementia may benefit from bilberry because its antioxidants cross the blood-brain barrier.
Poor food and a sedentary lifestyle is a prescription for metabolic disaster. To avoid these pitfalls, individuals need to incorporate intense activity in their day. Losing weight is a by-product of exercise, not its purpose.
Intense activity is needed for the restoration of chemical balance and to fine-tune an athlete’s metabolic system. Collectively these enhancements improve the immune system.
Exercise floods body tissues with blood. Put simply, exercise is essential to health. The Athlete’s diet assumes that an improved performance results from frequent and intense exercise. The diet’s purpose is not intended to maximize weight loss but rather to promote good health for athletes
Colorful carbohydrate foods best fuels exercise and allows for flooding the vascular bed and delivering the critical antioxidants needed to prevent the massive attacks by the free radicals of exercise.
This program de-emphasizes the importance of fuel type in maintaining weight and stresses instead the importance of the complex carbohydrates and colored pigments contained in fruits and vegetables.
Living processes are dependent on energy to function. Exercise requires the most energy. Meeting energy demands is the purpose of a good diet.
A good diet requires fuel and micronutrients.
Fuel, in the form of carbohydrate, is used up during exercise and must be refillled afterward. The aftermath of exerice is one area where every athlete can improve on and improve their performance in the process. Food are natural performance enhancing drugs (PEDs).
Athletes increase the size of muscle cells strengthen, repair and grow muscle fibers after exercise. This is the healthy response to exercise. Amino acids are therfore being used up during protein synthesis to manufacture peptides. These assembled proteins, depleted the amino acid inventory, which also needs to be replenished.
High-energy phosphate compounds must be reformed to provide the short-term energy currency needed for the next exercise session.
The core of this program is the tasty and colorful foods that make up meals.
The sight, smell, sound and texture of food turn eating into a joy.
The Athletes Solution recommends these foods because they are delicious and healthy. The colorful ingredients or pigment molecules they contain are necessary for plant and human survival. These phytomolecules are needed to grow and sustain life.
The Solution also recommends herbs, which not only lend flavor to food, but also improves health. The Athlete’s Diet is not a guide to cooking, ordering, buying or preparing food. The foods recommended, are not based on the gratification they produce, but rather for the improvements in health they produce.
Preventive nutrition is the implementation of dietary practices that improve health and prevent disease. Together with exercise, a sound nutrition program represents the most effective tool to prevent or delay the progression of disease.
The Athlete’s Solution goal is to enhance exercise performance and prevent disease. It accomplishes these goals by emphasizing exercise in the Diet and fuels it with colorful complex carbohydrates. Athletes are advised to exercise on a daily basis and eat
a colorful complex carbohydrate diet. The goal of health conscious dieters is to lose weight and gain long-term health. High protein diets cause the fastest drop in weight. This metabolic fact has led to its widespread acceptance in bodybuilding circles and dogmatic adherence among the overweight communities.
A nutritionally sound, high carbohydrate diet provides the best tool for obtaining enough energy to fuel intense exercise and is essential to long-term weight loss.
Athletes require fats and proteins in higher quantities than those suggested by high carbohydrate diets, though not as much as high protein diets provide. Higher protein amounts are beneficial to certain types of athletes (strength) while good fats may be indicated for others (endurance).
In no situation is high protein and fat foods recommended as part of any pre or post game meal. Meals timed to athletic events should emphasize colorful carbohydrates to provide rapid glycogen formation and replenish an athlete’s depleted carbohydrate stores, called carbohydrate loading.
The Athlete’s Solution has made a case for a high carbohydrate diet with the rational that the phytochemicals they contain best help the body recover and meet the high fuel demands of aerobic exercise.
On the molecular level, glucose availability determines fitness and glucose availability is greatly increased with a high carbohydrate diet.
One of the principals of preventive medicine is that exercise assembles the anti-aging forces of the body. Metabolic rate, glucose tolerance results, insulin sensitivity and a good lipid profile are all molecular improvements that occur following a program of intense exercise.
Improved cardio-pulmonary function, recruitment of fast and slow twitch fibers, improvement in immunity and an increased resistance to disease are biological adaptations that exercise produces.
The exercise that best mimics the full range of movement carried out by our ancestors is the exercise that best improves health and provides longevity.
All athletes should reduce the amount of saturated fats in their meals. By emphasizing complex carbohydrates and healthy oils in the diet, an athlete can limit the amount of refined, processed products they eat. Their avoidance remains problematic because these unhealthy products line the shelves of American markets. These products are less tasty than natural whole foods but are craved more.
This is likely due to the brain receptors involved in eating. When they become stimulated, they produce euphoria much like the receptors do in drug addiction. They become agitated when the receptors are not bound. Addiction, food or otherwise is discussed in America’s Health.
The Athlete’s Solution is best described as a Colorful, Complex, Carbohydrate diet. This Triple C approach provides enough calories to athletes to fuel exercise and enough fiber to help athletes safely eliminate the harmful metabolites from their colons. It is colorful diet that contains both nutritional and botanical or non-nutritional antioxidants. The Athlete’s Diet advises that vitamins and mineral as well as omega-3 fatty acids be supplemented to the diet
The Athlete’s Solution also recommends the use of medicinal botanical compounds combined with proper hydration techniques to minimize injury and recover from the exercise required by its Diet.
The Athlete’s Solution is based on the premise that the best diets are those that are natural and rich in color. The colors of fruits and vegetables are due to the pigments (antioxidants) present in the walls of its cells. They reflect the enormous chemical diversity of plants and together with the carbohydrates proteins and fats they contain, provide enough energy to fuel life.
Plants are appealing to eat because of their taste, beauty and color. The pigments they contain ensure the plant’s and our survival. These chemical compounds are essential for the plants to survive because they allow the plant to propagate while protecting it from its harsh environment (sunlight, drought or cold).
The food we eat and the genes we carry interact on a molecular level with important consequences and effects on health. The yellow of corn, red of tomatoes, green of spinach, orange of carrots, purple of blueberries and blue of bilberries are due to the chemical pigments present in plants. Trapped within these plants are the carotenoids (red to yellow colors) and the anthocyanidins (crimson to purple), which belong to the group of phytochemicals termed flavonoids.
These pigments protect the plant from the harmful effects of ultraviolet rays from the sun and prevent harmful nitrosamines from forming in the plant. When some of these pigments are coated on meat they prevent the formation of nitrosamines. Nitrosamines forms when meat is charred. In humans, nitrosamines interact with DNA to induce mutation and cancer.
Some antioxidants, such as cynarin found in artichokes and silymarin found in the herb milk thistle, are specific for the liver and aids the liver in bile formation. Bile is responsible for removing low-density lipoprotein (LDL), the so-called bad cholesterol.
Colorful botanical supplements help athletes recover from exercise.
The key to health is preventing the creation of harmful compounds. While free radical are dangerous molecules, it is the damaged products that free radicals create, that initiates the chronic diseases of arthritis, atherosclerosis and nutritional diabetes. In addition, there are implications that cancer, dementia and immune diseases can also be traced to free radical attack.
Protection of Cell Health
Antioxidants are essential to the success of The Athlete’s Diet. Antioxidants neutralize the free radicals that are produced as a consequence of exercise and thus prevent the oxidation of genetic material (DNA). DNA activity is very high following exercise and is thus prone to oxidative attack
Its activity is high because protein synthesis is kicked into high gear following exercise. Exercise induces catabolic enzymes and metabolic systems to breakdown nutrients. Recovery stimulates the inflammatory response and promotes growth.
An athlete’s recovery depends on the repair of damaged muscle fibers caused by exercise.
Antioxidants help athletes maintain health by protecting the integrity of their cell’s membranes and prevent attack on lipoproteins in their blood.
Oxidized lipoproteins are more dangerous to health than the unoxidized lipoproteins. Antioxidants help athletes recover from exercise and reduce their risk of incurring cardiovascular and other chronic diseases.
The protection of cell health in athletes is dependent on the consumption of plants that synthesize a variety of antioxidants. Without these phytocompounds they would perish. These pigments are needed by the plant to ward off the constant exposure to the sun. Solar radiation produces unstable free radicals, which can harm the plant. Fortunately for athletes, these same antioxidants that neutralize sunlight can mitigates the damaging effects exercise has on an athlete’s biological processes.
The exact compounds so critical for plant survival are also essential to our biochemistry. Without plant nutrients we would perish. Plant chemicals are Nature’s protectors. The antioxidants found in plants are very specific to the type of cell they protect. For athletes to remove these phytochemicals (phytonutrients) from their diet, which they do by following a low carbohydrate diet, is to initiate premature cell aging and death.
Plant cell walls contain a host of pigmented molecules that neutralize the toxic events of exercise. These micronutrients increase muscle stamina and help replenish the molecular inventory needed to recover from exercise.
Athletes who follow a diet designed for a different set of health conditions hurt their performance and endurance.
Carbohydrates provide the athlete with enough energy and nutrients needed to fuel exercise and most importantly replenish the glycogen that was depleted during exercise.
Plants contain complex carbohydrates in the form of fuel. The Athlete’s diet recommends this type fuel but does not consider itself a low protein diet. The rejection of the low carbohydrate approach to diets is based on the restriction of carbohydrates not the increase in protein they recommend. Proteins are essential for good health and should be a large part of an athlete’s diet. Twenty five percent of total calories is the upper limit of protein that athletes should eat. Higher amounts of protein produce too much ammonia (NH3) as a waste, and provide too little fuel and phytonutrients to improve performance and recover from exercise.
In addition to antioxidants, plants contain other compounds whose role in plant survival is unknown but whose effect on preventing disease is well established for humans. These compounds include the sulfur containing compounds of cauliflower, broccoli and kale as well as odiferous garlic.
Glucose is the fuel metabolized most during activity. Glucose is stored as glycogen. It is centrally stored as liver glycogen and locally stored as muscle glycogen. Fatty acids are the energy source oxidized when the body conserves fuel. Only fatty acids can be directly stored as fat. All other fuel sources (carbohydrates and protein) require conversion into fatty acids first before they can be transformed into fat.
During exercise when muscle activity is high, muscle glycogen is broken down into glucose molecules. As the need arises, liver glycogen releases glucose molecules into the blood. The purpose of which is to increase the availability of glucose to the muscles that need it. Since the high rate of energy use demands rapid availability, which is only provide by glycogen, the ability to spare glycogen stores prolongs the duration of exercise. In essence, this determines the ability of athletes to remain strong at the end of practice or events. This is the time when the best conditioned athletes outperform the less conditioned ones.
Athletes who exercise possess more self-confidence, have a better outlook on life and have less stress and anxiety. This is not to imply that modest exercise is fruitless. On the contrary, even 30 minutes a week can lead to lower blood pressure, reduced cholesterol levels and an improved cardio-pulmonary system.
The failure to establish healthy guidelines for exercise has caused a substantial decrease in the level of physical activity. This is most visibly apparent among children. There is no doubt that American dietary habits are responsible for the alarming rise of obesity in America’s children. And while The Athlete’s Diet agrees in the importance of proper nutrition, it feels the need for intense physical exertion is more important.
Exercise causes an increase in the metabolic rate as the athlete continues to expend energy during exercise. In order to avoid fatigue and meet the increasing demands of the specific exercise or event, the athlete must raise his energy production. The overall result of this adaptation is improved fitness. With regular exercise, the resting metabolic rate increases along with the amount of food needed to fuel intense exercise. The reduced insulin response, improved cardiopulmonary activity and better outlook on life that occurs with intense exercise are biological adaptations made in response to exercise. These adaptations occur due to the favorable molecular environment that exercise creates. The overall improvement in immunity is a residue of exercise. Since exercise has not been considered as part of the diet, no minimum daily requirements have been set.
A higher metabolic rate causes the body to burn more biological fuel each day. Vigorous exercise creates a need for more energy in the form of calories and offers the immediate result of burning off stored calories to fuel exercise as well as the cumulative effect afforded by the raised metabolic rate. This increases the amount of calories used in daily or non-exercise burning.
Metabolic stress helps athletes maintain their weight by simulating the early stages of starvation. This state occurs naturally as a result of exercise or can be induced by reducing the availability of glucose and forcing the body to depend on the beta-oxidation of fatty acids and follow gluconeogenic pathways to form glucose (gluconeogenesis). This is the method employed by high protein or low carbohydrate diets.
Exercise is the preferred method to shed fat and prevent weight gain.
Females need to exercise. Exercise improves and maintains health. Exercise requires movement, the most beneficial activity in life. Inactivity and sedentary behavior causes disease. Movement was once a natural part of everyday life. The American sedentary lifestyle and its inactivity removed it. Exercise restores movement to life.
The more sedentary and stressful the work, the more exercise that is required to counter it.
Movement is essential to good health. Movement is dependent on a series of transmembrane proteins, charged ion particles and high-energy phosphate compounds.
The chemical reactions they are involved in are dependent on mineral complexed enzyme systems buried deep within the lipid folds of muscle mitochondria where enzymes convert glucose into ATP energy. It is in this form (ATP) that the energy stored in high energy phosphate bonds can be used. These bonds are broken and reformed many times, each time they release or capture energy in the process.
High energy bonds are created only as a result of demand. More demand creates more high energy compounds. Frequent exercise increases ATP production and thus improves stamina and performance.The body learns and adapts by becoming more efficient. This is especially true of cell metabolism and vascular efficiency.
The more efficient metabolic state that athletes achieve through exercise improves their overall health and fitness.
The residue of Nature’s simple design are the biological adaptations that flow from exercise. These improvements occur through frequent, repetitive use. Some of the adaptations immediately disappear when the athlete stops exercising for any length of time, and just as quickly can reappear once exercise recommences.
For example, during periods of regular aerobic exercise, the heart has a surge in the formation of collateral blood vessels. These are the blood vessels that nourish and feed the heart. They become shut down when the athletes stops exercising and the heart no longer needs them. They can quickly be recruited during exercise.