Strength Training: Helping to Fight Osteoporosis Prevention

As we age, one of the more serious health concerns is osteoporosis. Osteoporosis can lead to bones becoming weak and brittle, and overtime these bones become much more susceptible to fracture.

For the most part, age is a major contributing factor for older individuals. As human bones age, they become more susceptible to getting osteoporosis. Bone, although it may seem dead, is active living tissue that is constantly being broken down and replaced. With Osteoporosis, we are not able to create new bone at the pace of the loss of existing bone.

The good news is that with training, orthopedic specialists note that the condition can be prevented or corrected with vigorous exercise, including running or strength and resistance training.

So what to do to slow or prevent bone loss. One of the best methods to support current bone density is through physical activity. Activity increases the physical stresses on bone which helps to activate the osteoblasts causing bone deposition. Strength and resistance training is one such physical activity that is being advocated as a means of retaining and possibly even increasing bone density.

Resistance training is an excellent way to keep our bodies strong and healthy. The benefits to muscle mass, strength, and cardiovascular health are thoroughly researched and supported. Keeping our bones strong and in good shape is essential for healthy aging.

Here are three great exercises that are helpful for increasing bone density in the hips and spine:
• Lunges – Forward lunges, side lunges, reverse lunges, and other types of lunges that require you to engage your hip and leg muscles while balancing on one leg can help improve bone density, especially when weight is added. You can add weight by using a barbell or dumbbells.
• Step Ups – Like a lunge, a step up requires a single leg to push your body weight in the air. You can use a bench, a chair, or a stepper you may find in the gym. Some variables include adjusting the height of the platform you are stepping on to and the weight you are carrying.
• Squats – There are many options for squats exercises. These can include, bodyweight squats, holding a dumbbell in front of your chest (Goblet Squat), using an exercise ball against a wall, to doing a traditional front or back barbell squat.

If you would like to know more, contact us for exercise plans that support bone health.

Nutrition and Training at High Altitudes

Living and training in Colorado is an amazing experience. People come from all over the country (and beyond) to experience the magnificent beauty of the Rocky Mountains, particularly Summit County. Home to a number of top mountain resorts such as Breckenridge, Keystone and Copper Mountain, world class events draw a variety of athletes. From cycling events to the worlds highest traiathlon, athletes have a wide variety of nutrional needs.

For many of us who call this home, and those who travel to visit, our favorite sports takes us to high altitudes. Mountaineers, skiers and snowboarders, runners, cyclists and many other racers all must contend with reduced oxygen levels. Whatever brings us to higher-altitudes for fun and adventure, if you’re participating in any sport at altitude, be prepared.

With a real risk of malnutrition – living and exercising at altitude can lead to loss of body weight and muscle. It’s critical to know how to effectively adjust your diet to minimize associated problems. The key requirements are an increased calorie and fluid intake, and eating foods with a high carbohydrate content (Nutrition and Energetics of Exercise at Altitude. Sports Medicine, Vol 17, pp 309-323).

Short Term Adjustments

Up to half of people experience altitude related symptoms, and are in danger of suffering some form of mountain sickness, which includes headaches, nausea and lethargy (think hangover). One factor that contributes is people tend to reduce the amount of food they eat initially at altitude. During the short term period, drink plenty of water – the body loses large amounts of sweat in higher environments, particularly in dry and windy environments, such as Summit County. Try to ensure that your food is packed with carbohydrates.

Long Term Adjustments

Basal metabolic rate (the minimal amount of energy used to just keep your body functioning normally) appears to increase during the first days at altitude. In fact, the weight loss is seen at altitudes at 8000 feet, and is often a combination of increased metabolic rate (up to 10%) and poor nutritional intake. In time, the increase in BMR stabilizes, yet does not return completely to your original baseline values (prior to altitude). A continued elevation in BMR at high altitude would lead to an increase in overall average daily metabolic rate, and must be matched by an in food intake you will lose weight. Weight loss of muscle contributes to reduced muscle, performance and strength.

Studies of athletes at high altitude, have confirmed weight loss at altitude can be had been minimized by increasing energy intake (Int J Sport Med, Vol 14, pp 244-247). Therefore, if you’re going on a high- altitude adventure, try to eat more carbohydrate-rich foods

How to get nutrition at altitude to improve your performance:

1. Your body will need more calories than normal. Add on extra carbohydrate foods and snacks. Lots of small, carb-rich meals, and continue to prioritize them when you’re exercising at higher altitudes.
2. Drink, drink, drink. Wind and dry air means you become dehydrated at higher altitudes.
3. Supplements of branched chain amino acids (leucine, isoleucine and valine) have been observed to prevent muscle loss at altitude
4. Eat smaller, nutrient rich frequent meals.
5. There is also evidence that Vitamin E supplements may be helpful.

Have your Body Composition Tested

What can you do with your body composition results? From the assessment, it can be used to identify risks, enhance and personalize your exercise program and assess how well your nutrition and current exercise program are working for you. With this data, you will find out if you composition falls within a healthy range, and if so you can continue your exercise and diet. If you find your body fat or body composition needs improvement, we can take a closer look at what you can do to improvements to your current level of activity and diet while training at altitude.

It is important to remember without body composition testing, changes in fat mass and lean mass can’t be detected. For example, significant changes in your fat or muscle composition may occur at altitude, however your weight may not change. By testing, you can accurately assess body composition and be sure your goals and your outcomes are parraleling each other. Changes in body composition take time and a commitment, but the positive impact on health and quality of life is worth the effort.

The 3 Best Muscle Building Supplements

If you are putting in the hours at the gym, the trail, the road or wherever your focus your training, you want the best results possible.  The first step is to understand your your current fitness levels by being tested for your body fat and body composition. This will provide a starting point to see how you respond to supplementation as an individual.

For many people, the best recognized and tested supplements work well.  However, due to the nature of our individual bodies and training demands, athletes will respond differently to the supplements.

Scientifically speaking, there are a number of overpriced placebos on the market with no evidence that many popular supplements even work. With that being said, not all supplements are worthless for natural athletes.

There are a number of supplements that show the greatest benefit and the most return across the board. They may not be as important as maintaining proper diet and training, but they will help your fitness journey and support body composition goals.

Supplements are expensive, so I want you to get your money’s worth.

1. CREATINE

Creatine is one of the most heavily researched supplements in the history of sports nutrition, and creatine’s effectiveness  cannot be denied.  Creatine is a naturally occurring substance within our muscle cells, mostly found around the skeletal muscle tissue. Roughly 95 percent of the body’s creatine supply can be found. The remainder is stored throughout the rest of the body.

This naturally occurring metabolite is found as creatine monohydrate as a dietary supplement purposes where the body utilizes it for cellular energy production and modulation.

• The perks of creatine supplementation:
• The promotion of lean body mass
• Increased muscle cell volume
• Faster post-workout recovery
• Increased glycogen storage
• Increase high-intensity muscle performance

Many athletes typically prefer creatine when weight training and bodybuilding it assists muscle mass development.

How much to take: 5-10 grams. Take half of your daily supplementation with your pre-workout meal and the second half with your post-workout shake.

2. BETA-ALANINE

Beta-Alanine is another naturally occurring non-essential amino acid (your body can make it) that comes into the body through protein rich foods. The enhancement in beta-alanine (BA) is the results of its ability to increase significant levels of carnosine.

Why is this important? During high-intensity exercise our bodies accumulate a large amount of hydrogen which causes our pH to drop (whereby our bodies more acidic). This acidification (lactic acid) causes severe fatigue, decrease muscle performance, and can slow or shut down the neural drive which pushes our muscle to premature failure. With increased levels of carnosine via Beta-Alanine supplementation, athletes can help delay the accumulation of hydrogen (acidic conditions) and the resulting acidity which can help delay muscle.

Additional benefits of beta-alanine supplementation:

• Elevated endurance
• Improved force output
• Delayed fatigue
• Improved repeated sprint ability
• Works synergistically with creatine

How much to take: 2-6 grams per day, taken in smaller doses throughout the day to reduce the common skin-tingling sensation.

3. WHEY PROTEIN

Whey protein is one of the most effective supplements that can be used to improve performance, gain muscle mass and assist in body composition changes. Whey protein provides the body with a high amount of protein that helps activate the muscle-growing process.

Whey porotein is commonly taken before and after a workout to increase protein synthesis and to improve muscle recovery and restoration. Whether you are trying to add lean mass or drop body fat, adding a whey protein supplement to an exercise routine can speed the gain and loss process. Here are some key benefits to whey-protein supplementation:

• Easily digested- Whey is a fast-digesting milk protein that acts almost immediately to help deliver amino acids to the skeletal muscle.
• Lactose intolerant – Whey protein isolate, which contains a higher percentage of pure protein and can be nearly lactose-free.
• Improved muscle repair- Taken immediately after a workout, whey protein triggers rapid muscle recovery.
• Amino acids- Whey protein supplements contain very high concentrations of the essential quality amino acids that provide assistance during protein synthesis and muscle repair.

How much to take: Consume 20-30 grams of whey protein per serving.  Research shows it’s best utilized for pre- and post-workout routines. It’s also a great way get in the necessary amount of your daily protein requirements when whole food meals are not available.

Remember you can achieve your desired results without adding supplements. However, your results may take longer to achieve. To get the body you want, remember to start with a great, well-balanced diet, and then use supplements to help fill in the gaps.   Results gained from supplementation will vary from person to person. Athletes will have different workouts (intensity, length, goals, etc.), so maximize your whole food diet and try these supplements to make additional progress.