Clean out that frig

New years is just days away. Resolution time is near. I know most of us are wishing for a slimmer, trimmer new year. It all starts in the frig. You need to start by throwing away those fatty left overs, cakes, sodas, etc. Instead be sure to fill the frig instead with fresh fruits and vegetables. Replace the soda with water and fresh fruit juice, like V8 fusion. Pack yourself some celery sticks, apple slices and carrot sticks in zip lock bags for easy access. Try different milk types ( low fat, soy, almond,etc) for a healthier local treat. You can then continue this thought to the cabinlets and pantry. I always say out of site, out of mind. Learn to make the healthy choices consistently and you'll be right on your way towards reaching that new years resolution.

New Years Goals

 

2011 is quickly coming to a close and 2012 is around the corner. Have you sat down and made your new year's resolutions. I know a majority of us will be focused on Fitness and Health goals. Whether it be losing a few pounds for your friends wedding in the spring, gearing up for that beach vacation or setting yourself up to run the NYC Marathon next fall.

Remember to keep everything in focus. Its nice to know where you want to go. Rome wasn't built in a day. Think of it as a road trip. Every trip, while you may know the final destination, is full of pit stops and local road markers, your fitness goals should be no different.

Set yourself up with weekly, monthly and the ultimate finish line. Don't try to rush it. Take it step by step. Weight loss goals should be something like 2 pounds a week, 10 pounds a month. These are average numbers. Its is important to remember that the first week or so of any diet may be filled with a big drop. This is usually do to a decrease of water weight. Stay focused. There is no healthy way to sustain loosing 10 + pounds a week. Be realistic.

Pick one day a week, I'd say Friday morning is best, to weigh yourself. Weigh yourself at the same time wearing the same amount of clothing each time.

Get your friends on board. It never hurts to have positive re enforcement from friends. Who knows? maybe they may want to lose weight also. Make it a team effort.

Read up on the right foods. Find a variety of healthy, low fat foods that will keep you interested and focused.

Remember to keep your medical doctor in the loop. You want to lose the weight safely and effectively, and keep it off.

All the best in 2012. Lets make this world a better, healthier place to live.

Dr. Pietro Baio DC
Performance Edge Chiropractic, P.C.
7112 Ave U
Brooklyn, NY 11234
(917)-309-5464
DrBaio@PEChiro.com
PEChiro.com

The Time for Giving is Upon Us.

Its that time of the year again. Chanukah is already here and Christmas is days away. With obesity and sedentary life style being a big part of everyone's lives these days, I want you all to think of the Gifts your going to give your children and friends. Yes, This year I want you all to give the gift of health and fitness. Its not about making your friends feel fat, out of shape, or lazy. Its about caring for those who care for you. Its Tough love. This year think of getting your kids a tennis membership, a trip to a kids sports mini camp, or maybe just wii Fit. Be sure to fill the dinner tables with health alternatives. Maybe a vegetarian lasagna or spaghetti squash, lean cuts of meat or fish. As for your friends, give them a gym membership or personal training sessions. If they are ready for it maybe the P90X program. Find something you can do with them that is fun, but fitness oriented. Its definitely easier to get fit when your having fun with friends and family. Keep them motivated and moving forward.

For some more fun and healthy ideas for friends , family or yourself, Click here

Dr. Pietro Baio DC
Performance Edge Chiropractic, P.C.
7112 Ave U
Brooklyn, NY 11234
(917)-309-5464
DrBaio@PEChiro.com
PEChiro.com

detoxify your way to a better you

 

"DETOX", the mere mention of the word has people thinking of celebrities in drug rehabilitation. Well, detoxify or detoxification can be a great way to jump start that diet program or just feel generally better about yourself physically.

Our normal eating habits and medical drug intake has a way of slowing down the natural nutritional intake in the good foods we may eat throughout the day. Foods
such as dairy products, colas and red meats can clog the colon. The colon being the area where most nutritional intake is absorbed and taken into the blood stream. It is then the livers job to remove any toxic substances which may be harmful to the body. And we cant forget the gall bladder, which produces bile for fat break down. Our normal everyday consumption has a way of taxing these systems, slowing things down. When we slow down the absorption of nutrients we also tend to slow down the way we feel. We start to feel sluggish, lethargic, and weak.

A body detoxification helps remove and cleanse the system. While most people find it hard to stick to doing it once or twice a year, it can really make a difference in the way you look and feel. Increasing fruit and vegetable intake usually helps in the detoxify
process. The natural vitamin and minerals as well as raw fiber helps one feels better as well as eliminate the waste that has been hanging out in the colon. It is not rare to see someone lose 10-20 lb. during a detoxification period.

Signs detoxification may help you feel better:

Difficulty focusing or concentrating during normal tasks
Feeling sluggish, tired
Frequent stuffed nose
Allergies
Acne
Frequent meat eater

Basics of detoxify and daily recommendations

5-8 servings vegetables
3-5 servings of fruits
4-6 oz. chicken or fish (boiled, broiled, or baked)
2 whole eggs
1-2 cups of brown whole grain rice
8 cups of water ( green tea is a good substitute due
to antioxidant intake)
Follow for 2-3 weeks with a moderate exercise program
of 45 minutes of walking daily. After which you can
incorporate these eating habits into your regular diet
habits. Remember to consult your doctor before
attempting any lifestyle change.

Sports rehab and performance Enhancements

 

The Beginning

Raised in around the Bergen Beach area, I began my interest in science and nutrition while working for my family at what know as Georgio's Pizzeria. Being around food all the time I started taking an interest in label reading at an early age. I would compare and contrast different foods for protein, fat, and carbohydrates in my early teens.
Once in high school I added to my interests by taking optional fitness classes. South Shore seemed to have been a great match for me, due to all the options and possibilities. I took up step aerobics, fitness testing, and several other health classes. I new that this knowledge would help me as I strived to be a member of the wrestling team and later became captain. The information I learned was used not only for myself, but also to educate and train my fellow team mates. I would do all the performance testing and nutritional evaluations as well as help train my team mates in proper lifting.

College and Beyond

Once I graduated from South Shore, I enrolled in Hofstra University. I majored in exercise physiology. My goal at the time was to be strength and conditioning coach for the NY Jets who trained on the Hofstra campus. I soon figured out Hofstra was not a good match for me and moved on to Adelphi University.
While at Adelphi, I was able to work on several research studies which were focused on cardiac rehab, fitness testing, and exercise equipment evaluations. During my course of study I helped run the schools cardiac rehab center as well as help teach several college level classes. I graduated Adelphi with both a BS and MA in Physical Education/ Exercise Physiology. My career there culminated in a research project which I helped design and write about bone mineral density and older populations. The paper was published in "Medicine & Science in Sports and Exercise." Still I wanted more education. There was still a missing piece to my puzzle.

Why Chiropractic

Graduating from Adelphi I still wanted more. Dr. Eugene Ferrara, a family friend and mentor of sorts lead me to " New York Chiropractic College." I found that through the knowledge of exercise, nutrition, spiritual thinking and now the chiropractic manipulation I could maximize an individuals total health. Not only did I see the ill get well, but I noticed that the elite athlete could recoup from exercise bouts faster and train harder and longer.
As a member of the schools sports club I was invited to volunteer for many track and field events. I worked on the athletes before and after the days competitions. I was also permitted the privilege of studying along with several other classmates at the Olympic training facility in Lake Placid. We spent countless hours working on training techniques that could differentiate a regular athlete from a top performer.

Sports Chiropractic and Rehab

My philosophy and practice is simple. The body is the sum of its parts and should be treated as such. What is the spine without the muscles to pull on it? Just bones. What are the muscles without the spine to move? Just slabs of meat. And the spinal cord is the conductor of the symphony we call motion.
Any disruption in the spine, muscles, or spinal cord will lead to a slow down, detour or complete stop of necessary input to the brain.
Quick example: You slip and fall. On your way down muscles tighten up and pull on the spine. When you land the muscle has trauma from the impact. The bone was pulled out of place and the spinal input is disrupted. A plain old adjustment may cure the bone which is out of place, but if the muscle is still injured it will pull the bone out again.
I use several techniques which have been taught to me by some of the leading experts in Sports rehab. These include: Graston, Nimmo, Kinesiotaping as well as exercise and chiropractic adjustment. I try incorporating nutrition and spiritual ideologies when necessary.

Graston is a technique where muscle is scraped using stainless steal tools to break up scare tissue and speed up healing though the natural regenerative powers of blood. The injured muscle is taken through a range of motion and scanned for scar tissue. This technique works very well on Whiplash injures, lower back sprains, plantar fasciitis, and even carpel tunnel. Athletes see quicker recovery from Hamstring pulls and rotator cuff injures.


Nimmo is a soft tissue technique where the body is scanned for trigger points, similar to acupressure. It is important to note that trigger points are areas of focused toxicity in the body and can aggravate nerves leading to traveling pain. Example: A trigger point in any of the Rotator cuff muscles can have a referral down the arm. By finding and holding these points for a few seconds and repeating, the pain is relieved. This works very well in relieving neck tightness due to every day stress. Swimmers find the benefit when they swing their arms. Their movement is unrestricted and effortless.



Kinesiotaping is a taping procedure where the tape has an elastic stretch to it as well as an adhesive backing. Invented by a chiropractor in Japan it is in use by many athletes today. It can be used to aid a weak muscle in its function, or help relax a tight muscle. The tape works great for postural reeducation. It gives you a simple tug letting you know when you are falling out of postural alignment. Athletes find it works great for lower back pain, shin splints and ankle sprains.

Add these Techniques to my American College of Sports Medicine certification as an "Exercise Specialist" and "Health and Fitness Trainer" and you have a total package for fitness, wellness and sports enhancements. I work with several local Boxers, mma fighters, hockey, volleyball, and golf pros.  If I can help them gain their performance edge over the competition, I can help you.





Dr. Pietro Baio DC
Performance Edge Chiropractic, P.C.
7112 Ave U
Brooklyn, NY 11234
(917)-309-5464
DrBaio@PEChiro.com
PEChiro.com

Ab burning belts

Recently I was in the gym and seen someone slipping on an ab burning belt. They sort of look like a girdle you can wear while exercising. Usually clams will say "ripped abs in minutes a day." They also calm it can reduce waist size in no time. Its just interesting that science has never proven this to work yet people still go out and purchase these get ripped quick fitness items. 

First, Science has show time and time again there is no such thing as spot reduction in weight lose. When we are born our genes are predetermined. Our slim spots, out fat spots, aerobic or anaerobic muscles. So you can't just pop on the belt and think you waist will shrink. When you burn calories you burn total body calories. Its the reason why most diets revolve around a calorie deficit diet. One where you eat less calories then you burn. 

Secondly, the belt will only help you lose water weight. This is weight that will quickly be put back on the minute you take a drink of water. Think those old school sauna suits. There is a reason why those suits are banned for high school wrestlers. Not very healthy for you but, if you are a wrestler, boxer, mma fighter who needs to lose a quick few pounds for weigh-ins and then gain the weight back after you get on the scale it may have a benefit as long as its done under supervision.

Third, It doesn't take a genius to understand that a majority of breathing is done through the belly, not the ribs and other secondary respiratory muscles. So, putting something on that wraps around your waist will also decrease you ability to intake oxygen which is needed in muscle function ( reason why people take EPO or N02 supplements). 

Lastly, the big thing in training these days is core training. Your abs are a big part of your core and stabilize your trunk. So, does it make sense to put something on that will limit your range of motion during a fitness exercise. Better still it will decrease the amount the muscle has to act by mimicking its functions while running or training with it on ( similar to training with a weight belt all the time). If your looking to tone and shape your abs do you really want to make them weaker?

In conclusion, your abs are an intricate part of your body structure. We use them to stabilize our core allowing for better lower and upper body movement. Our abs also, aid in breathing and should be the main muscles along with out diaphragm for respiration. When buying any piece of exercise equipment please consult a trained professional like your chiropractor, physical therapist, athletic trainer, or exercise physiologist who has the science and knowledge to back any reasons they may or may not have for using a piece of equipment. 

Milk does a body good

 

I have always said real foods, including eggs and milk are the best way to get you protein. No need to waste money on expensive protein powders and BCAA.

Here is a good study that anyone who trains should read.

Thursday, December 4, 2008
The Post-Workout Protein Puzzle: Which Protein Packs the Most Punch?
by G. Damon Wells *this article will be in the NSCA's Strength & Conditioning Journal soon*

Introduction

Athletes following an intense resistance training protocol subject their muscles and connective tissue to intense levels of damage and stress. This is a necessary part of the process of strength development and hypertrophy. The benefits of immediate PWO protein supplementation are well documented (3, 5, 8, 9, 10, 13, 14, 15, 17, 18, 19, 21, 22, 23). The activated skeletal muscle sustains significant microtrauma and may remain in a catabolic (tissue breakdown) state for some time after the workout. Providing muscles with the necessary protein after resistance training has a great impact on the accumulation of skeletal muscle protein, which leads to proper repair and growth of muscle tissue. The purpose of this article is to address various protein supplementation techniques used to induce the maximal recovery effect and minimize recovery time between workouts.

Different Approaches and Research

A review of the literature on PWO protein supplementation reveals a vast quantity of applicable data. Some data on protein supplementation support the conclusion that protein supplementation is not necessary for athletes because the body is able to adapt and utilize available protein more efficiently after the initial phases of training (20, 23). These data are generally based on daily protein requirements versus immediate PWO protein consumption and focus on maintaining net protein balance (NPB) rather than increasing protein synthesis. There are many more studies, however, that show PWO protein supplementation is a vital part of any athlete's diet (3, 5, 8, 9, 10, 13, 14, 15, 17, 18, 19, 21, 22, 23). It is likely that any individual trying to build muscle and enhance recovery should make every effort to maintain a positive protein balance throughout the day and especially after training. Three different methods of protein supplementation that one might consider to help maintain this balance are whole food, protein powders/pills, and amino acid supplements.

Whole Food Proteins

The most basic method is the whole food approach. Any additional dietary protein would come from a food source such as meat, eggs, or milk. Supplementing with whole food proteins is relatively cost effective and can generally be considered safe, as long as the food source is not overly processed. Foods such as microwave meals, hot dogs, and canned goods are usually overly processed and cannot always be considered as healthy protein sources. Proteins from whole food sources are rich in most amino acids and micronutrients and effectively create the necessary surplus of calories and amino acids. They also take longer to digest, which allows for a steadier stream of amino acid delivery to the muscle. If these proteins are consumed as part of a meal, the additional macronutrients (carbohydrates and fats) can assist in muscle recovery. A down side is that cooking is time consuming and requires some planning.

A few whole foods are worth mentioning due to their relatively high protein content. Fish has an amino acid profile rich in glutamic acid and lysine. Glutamic acid is a precursor to glutamine, which has been shown to enhance PWO glycogen restoration (6). Cold water species such as tuna and salmon also contain Omega-3 fatty acids which are quite valuable to the athlete in training because of their anti-inflammatory properties. Beef is an excellent source of protein, as well. Beef is a perfect complement to the athlete's diet as it is rich in zinc and iron and contains a high amount of protein that is rich in essential amino acids (EAAs). While the amino acid profile of beef is considered superior, it has a PDCAAS (Protein Digestibility Corrected Amino Acid Score) of 0.92 based on its reduced digestibility. Chicken, arguably the most versatile and popular meat for athletes, is also a high quality protein source because it is rich in EAAs. Eggs and egg whites are another popular addition to the athlete's diet. Each egg white equals about 5 grams of pure protein and eggs score a PDCAAS of 1.0, which is the highest score attainable. Whole eggs are rich in B-vitamins, vitamin D, vitamin E, and phosphorus. The amino acid profile of eggs is ideal as they are rich in both Branched Chain Amino Acids (BCAAs) and glutamic acid. Boiled eggs are a convenient protein source for an athlete that must travel frequently. Skim milk, or even chocolate milk, shows much promise as a PWO beverage. Milk protein consists of both whey and casein, and milk (especially chocolate) contains necessary carbohydrates that facilitate PWO glycogen restoration (13, 14, 22). Also, the amino acid profile of milk is quite robust and facilitates muscle recovery well because it is rich in glutamic acid and BCAAs. Although it is unlikely that regular consumption of a single protein source is harmful to performance, it seems reasonable that the complementary nature of a variety of proteins is the most effective approach.

Protein Powders

The use of commonly available commercial protein powder supplements is now a popular and convenient method of increasing protein intake, especially in the PWO role. There are many different types of protein supplements, and they differ in source and content. Most of the modern protein supplements are whey varieties. Whey protein is isolated from milk protein and is different from milk's primary protein, casein. It is inexpensive to produce, and it is high in BCAAs and glutamic acid. Whey is regarded as one the highest quality proteins based on its ideal amino acid profile (rich in necessary EAAs) and it is high digestibility, giving it a PCDAAS of 1.0. Whey protein comes in different varieties, as well: concentrate, isolate, and hydrolyzed. All are high quality proteins. The differences between the three are based on the amount of processing involved and the amount of protein per gram. Whey concentrate is the least processed and has the least available protein. Whey isolate is processed more to increase the amount of protein and remove impurities. Hydrolyzed whey is pre-digested by enzymes, breaking the protein molecules into smaller peptides. This allows the protein to rapidly enter the bloodstream. This quick assimilation rate is a major benefit of whey protein in general. The amino acids are quickly broken down by the digestive system and released into the blood for use by muscles. This can also be a problem. Some research suggests that when amino acids flood the blood stream too quickly the muscles cannot use them fast enough (22). The result is that they can be stored as fat, converted to glucose for energy, or broken down and excreted. With whey, smaller doses may be more cost effective and help prevent wasteful consumption.

Other types of protein powder supplements include casein derivatives, soy, egg white protein, hydrolyzed wheat protein, and even beef protein. Casein is the main protein found in milk and has been effectively shown to be a superior source of protein. Casein releases the amino acids into the blood stream much slower than whey, and thus keeps a steady flow of amino acids for a longer period of time. Many protein manufacturers are now blending whey and casein to provide a powder that contains both fast and slow acting proteins. Current research supports the conclusion that this is the best approach to PWO protein supplementation (22).

Soy protein has risen in popularity over the last two decades. It is a high quality protein (PDCAAS of 1.0), despite being a plant source protein. An interesting fact about soy protein is that it contains isoflavones, specifically phytoestrogens. Isoflavones are antioxidants and show much promise in preventative medicine (16). However, many believe that high doses of soy protein in men may have the undesirable effect of increasing estrogen, leading to negative side effects (especially for the weight trainer or strength athlete), although this has not been conclusively proven at the time of this writing (7). Soy has an amino acid profile similar to that of milk and may be used as an alternative, if necessary. Studies that compare soy and milk products generally show that milk is the superior protein for muscle repair, although soy protein continues to show some promise based on its antioxidant properties and amino acid profile (13, 22).

Egg white (albumin) protein has long been considered the "gold standard" of protein. It is one of the highest quality proteins available, and it is easily digestible. As a supplemental powder, egg white protein is probably slightly less effective than real egg whites, due to processing and shelf life. Nonetheless, it is still a high quality protein.

Hydrolyzed wheat protein and buckwheat fraction protein, while not as popular as whey, are commercially available proteins that have limited proven efficacy. Studies show that in trained cyclists, a solution containing wheat hydrolysate with added leucine and phenylalanine elicited a plasma insulin response greater than double that of carbohydrates alone. The researchers discovered that the addition of leucine and phenylalanine was critical to the high insulin response (21). Wheat hydrolysate alone may have very limited use as it is lacking in both lysine and tryptophan.

Beef protein supplements are becoming less and less popular, although they are still commercially available. Most are sold as desiccated (dried out) liver tablets or powder in protein blends. It is rare to find a beef protein powder now, but they are still around. Most trainers can adequately supplement their athletes' diet without the need for beef protein supplements. Desiccated beef tablets may be considered if the athlete's schedule does not allow time for a proper diet, as they can be carried and taken throughout the day. They still carry many of the micronutrients contained in whole beef, as well.

Finally, another protein source clings to the market and disguises itself in well marketed ingredient lists. Hydrolyzed collagen is a poor source of protein for muscle growth and repair. It has a low PDCAAS score and it is low in amino acids like the BCAAs and glutamic acid and is deficient in some essential amino acids. Collagen protein is high in the amino acids proline and glycine, which make it suitable for connective tissue repair, although a protein rich diet will supply these amino acids in abundance. It is sometimes added to other protein sources as an inexpensive way to boost the volume of a protein powder, pill, or liquid. Care must be taken when reading protein supplement labels. Better forms of protein are not much more expensive and are generally a far better source than collagen.

Amino Acid Supplements

Amino acid supplements show great efficacy in increasing protein synthesis. These supplements contain varying amount of either essential amino acids (EAAs), or a combination of EAAs and nonessential amino acids (NEAAs). Research conducted by Tipton et al. (17) in 1999 showed that EAA mixtures elicit a high corresponding rate of muscle protein synthesis, equal to that of other proteins; the researchers concluded that NEAA were not necessary to elicit this response.

Taking individual amino acids (AA) alone or with an additional protein source may also be an effective PWO technique. According to recent research, specific amino acids added to PWO supplements, specifically protein supplements, show potential to elicit independent effects. For example, proteins with high levels of leucine, BCAAs, or glutamine are more ideal for muscle building and recovery. Leucine, for example, induces a significant increase in insulin, even when compared to a carbohydrate feeding (1, 4, 9, 10, 12, 21). Insulin helps shuttle proteins into the muscle and higher levels of insulin generally correspond to reduced levels of protein degradation (10). Consequently, proteins with high levels of leucine facilitate an increase in NPB. The addition of BCAAs can reduce the need for PWO carbohydrates, as the BCAAs are available for conversion into glucose. This might lead to more protein utilization for the hypertrophy process. Glutamine, the most abundant amino acid in the human body, has been shown to increase the post exercise storage of glycogen (6). These amino acids are all present in high quality proteins, but the addition of the individual amino acid(s) can alter the AA profile and, in effect, create an "engineered" protein that may be of greater benefit to a strength athlete than a naturally occurring protein.

Conclusion: The Final Piece of the Puzzle

Faced with all this data, trainers and coaches must choose a protein that will yield maximal results with the least preparation time and cost. The reality is that there is no "magic bullet" for PWO protein supplementation. Many protein sources are adequate and most proteins, whether supplement or whole food, will yield some results. The question is, "will it yield the best results?"

First, the selection of the protein should be a deliberate process. Check the ingredients label on supplements to ensure that the proteins are derived from quality sources, such as whey, egg, and/or casein. Some protein manufacturers will claim superior proteins on the label, but provide a minuscule amount of true high quality protein complimented by a majority of lower quality proteins. Some powder supplements also contain additional ingredients, such as creatine, fats, carbohydrates, vitamins, and botanicals that may or may not be a desired addition to the athlete's diet. An important factor might also be taste. If the athletes don't like the taste they may be reluctant to drink or take the supplement. Hydrolyzed whey, for example, has an extremely bitter taste and despite its high quality is a hard supplement to swallow.

Optimally, the PWO protein should be of high quality and it should contain a mix of fast and slow digesting proteins (22). A protein powder containing milk protein is a sound choice because of milk's favorable amino acid profile and digestibility factors (except in the lactose intolerant population). Additionally, added amino acids can increase the effectiveness of any protein and might be a consideration. Many protein supplements have added amino acids already (leucine, glutamine, arginine, and BCAAs are popular additions), so they may be adequate for PWO needs. Whole foods are a viable solution for PWO protein also, and foods such as turkey sandwiches, boiled eggs, and chicken breasts can all be prepared ahead of time and stored for PWO consumption.

How much PWO protein does an athlete need? Unfortunately, some of the most recent studies utilized intravenous bolus injections of amino acids, making application difficult, but others studied the effectiveness of oral protein and/or amino acid ingestion in the PWO role. One study reported a significant increase in protein synthesis with a modest oral dose of 6g of EAA, while another study reported similar results with a dose of 40g of protein (15, 17). PWO protein benefits appear to be dose independent and 6g-40g of protein will induce similar effects on protein synthesis (15, 17, 23). As long as the athlete's daily protein requirements are met, the PWO dose does not need to be large.

Coaches, trainers, and athletes must become accustomed to the habit of immediate PWO nutrition. The act of consuming the PWO meal or shake must be considered part of the workout. They must know that the sooner the supplement is consumed after the workout the better the results will be. Current data further shows that pre-workout and during-workout protein supplementation yields significant increases in protein synthesis rates (2, 19).

Providing athletes with a sound PWO protein strategy involves supplying adequate sources of protein and dedication to the PWO supplementation program. Coaches and trainers should take an active interest in what their athletes are consuming (or not) after their workouts, as this critical window is the keystone to the productivity of the next workout. A well rounded PWO protein program is equally as important as the training program, and the failure to adhere to a PWO nutrition program based on sound, proven principles can hinder performance at all levels of competition.

References

Anthony, JC, Anthony, TG, and Layman, DK. Leucine supplementation enhances skeletal muscle recovery in rats following exercise. J Nutr 129: 1102-1106, 1999.
Beelen, M, Koopman, R, Gijsen, AP, Vandereyt, H, Kies, AK, Kuipers, H, Saris, WHM, and van Loon, LJC. Protein coingestion stimulates muscle protein synthesis during resistance-type exercise. Am J Physiol Endocrinol Metab 295: E70-E77, 2008.
Bolster, DR, Pikosky, MA, Gaine, PC, Martin, W, Wolfe, RR, Tipton, KD, Maclean, D, Maresh, CM, and Rodriguez, NR. Dietary protein intake impacts human skeletal muscle protein fractional synthetic rates after endurance exercise. Am J Physiol Endocrinol Metab 289: E678–E683, 2005.
Borsheim, E, Cree MG, Tipton, KD, Elliot, TA, Aarsland, A, and Wolfe, RR. Effect of carbohydrate intake on muscle protein synthesis during recovery from resistance exercise. J Appl Physiol 96: 674-678, 2004.
Borsheim, E, Tipton, KD, Wolf SE, and Wolfe, RR. Essential amino acids and muscle protein recovery from resistance exercise. Am J Physiol Endocrinol Metab 283: E648-E657, 2001.
Bowtell, JL, Gelly, K, Jackman, ML, Patel, A, Simeoni, M, and Rennie, MJ. Effect of oral glutamine on whole body carbohydrate storage during recovery from exhaustive exercise. J Appl Physiol 86: 1770-1777, 1999.
Dillingham, BL, McVeigh, BL, Lampe, JW, and Duncan, AM. Soy protein isolates of varying isoflavone content exert minor effects on serum reproductive hormones in healthy young men. J Nutr 135: 584-591, 2005.
Ivy, JL. Regulation of muscle glycogen repletion, muscle protein synthesis and repair following exercise. Journal of Sports Science and Medicine 3: 131-138, 2004.
Koopman, R, Pannemans, DLE, Jeukendrup, AE, Gigsen, AP, Senden, JMG, Halliday, D, Saris, WHM, van Loon, LJC, and Wagenwakers, JM. Combined ingestion of protein and carbohydrate improves protein balance during ultra-endurance exercise. Am J Physiol Endocrinol Metab 287: E712–E720, 2004.
Koopman, R, Wagenmakers, AJ, Manders, RJ, Zorenc, AH, Senden, JM, Gorselink, M, Keizer, HA, and van Loon, LJ. Combined ingestion of protein and free leucine with carbohydrate increases postexercise muscle protein synthesis in vivo in male subjects. Am J Physiol Endocrinol Metab 288: E645-E653, 2005.
Millward, DJ, Layman, DK, Tome, D, and Schaafsma, G. Protein quality assessment: impact of expanding understanding of protein and amino acid needs for optimal health. Am J Clin Nutr 87(suppl): 1576S-1581S, 2008.
Norton, LE and Layman, DK. Leucine regulates translation initiation of protein synthesis in skeletal muscle after exercise. J Nutr 136: 533S-537S, 2006.
Phillips, SM, Hartman, JW, and Wilkinson, SB. Dietary protein to support anabolism with resistance exercise in young men. J Am Col Nutr 24, No. 2: 134S-139S, 2005.
Rankin, JW, Goldman, LP, Puglisi, MJ, Nickols-Richardson, SM, Earthman, CP, and Gwazdauskas, FC. Effect of post-exercise supplement consumption on adaptation to resistance training. J Am Col Nutr 23: 322-330, 2004.
Rasmussen, BB, Tipton, KD, Miller, SL, Wolf, SE, and Wolfe, RR. An oral essential amino acid-carbohydrate supplement enhances muscle protein anabolism after resistance exercise. J Appl Physiol 88: 386–392, 2000.
Setchell, KD, and Cassidy, A. Dietary isoflavones: biological effects and relevance to human health. J Nutr 129(3):758S-767S, 1999.
Tipton, KD, Ferrando, AA, Phillips, SM, Doyle, D, and Wolfe, RR. Postexercise net protein synthesis in human muscle from orally administered amino acids. Am J Physio 276: E628-E634, 1999.
Tipton, KD, Blake, BR, Miller, SL, Wolf, SE, Owens-Stovall, SK, Petrini, BE, and Wolfe, RR. Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Am J Physiol Endocrinol Metab 281: E197-E206, 2001.
Tipton, KD, Elliot, TA, Cree, MG, Aarsland, AA, Sanford, AP, and Wolfe, RR. Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise. Am J Physiol Endocrinol Metab 292: E71-E76, 2007.
Todd, KS, Butterfield, GE, and Calloway, DH. Nitrogen balance in men with adequate and deficient enegy intake at three levels of work. J Nutr 114: 2107-2118, 1984.
Van Loon, LJ, Kruijshoop, M, Verhagen, H, Saris, WH, and Wagenmakers, AJ. Ingestion of protein hydrolysate and amino acid-carbohydrate mixtures increases postexercise plasma insulin responses in men. J Nutr 130: 2508-2513, 2000.
Wilkinson, SB, Tarnopolsky, MA, MacDonald, MJ, Macdonald, JR, Armstrong, D, and Phillips, SM. Consumption of fluid skim milk promotes greater muscle protein accretion after resistance exercise than does consumption of an isonitrogenous and isoenergetic soy-protein beverage. Am J Clin Nutr 85:1031– 40, 2007.
Wolfe, RR. Protein supplements and exercise. Am J Clin Nutr 72(suppl):551S-557S, 2000.
Posted by Damon @ Finding Fit Within at 11:49 AM 

Weak in the Knees

We have all heard of knee injuries in other sports. Football players get ACL tears. Hockey players get MCL tears. Skiers can pull every ligament in their knees. The good thing about boxing is for the most part the fighting surface is flat, unless you step on your opponents foot or your own. So I like to start with a good strong ankle. Check your running shoes and boxing shoes to look for wear. Extreme wear on the inside of your shoe may mean a fallen / weak arch. It is important that you check this out because a fallen arch can lead to increase possibility of MCL tears. You can having your ankle taped or even go out and get orthotics. A good sneaker store will be able to look at your feet and old shoes to help in recommending the right sneaker and orthotic.

Once you have taken care of the ankle I have a few exercises I'd like to suggest to help strengthen the MCL. I like starting off with wall squats. I would use a stability ball behind my back and place a small to medium sized medicine ball between my legs. The idea is to keep the ball between your legs as you squat. For added intensity you can use stability discs or a wobble board.

Next, while we are on squats, I would do one leg squats on a wobble board. This will gives your knee a neurological response, causing the muscle to learn to work in order to stabilize the knee. You can increase the intensity by closing your eyes.

I would finish up the exercises on a cable machine with a lower pulley. Using an ankle strap, start with regular motions like a forward and backward kick. You can follow this with kicks out to the side and then reverse it. Once you're comfortable you can make small circles with the strap on. Step it up with your planted foot on a stability disc or foam square. Do the circles clockwise and counter clockwise. Also, keep your knee slightly bent so it is being used during the exercise.

It is also important that you stretch your quads, hamstrings, and groin. These muscles all cross at the knee and need to be stretch so they stay at proper length.

Finally, I would remember two things in the heat of battle 1) keep away from the ropes and pressure of your opponent. 2) Don't cross your feet in a fight. This should decrease the possibility of an injury. If you do feel you have gone though a fight or sparing session and your knees do not feel right, get them checked out. Depending on the tear, rehab can take weeks to months and keep you out of a big fight. 


Dr. Pietro Baio DC
Performance Edge Chiropractic, P.C.
7112 Ave U
Brooklyn, NY 11234
(917)-309-5464
DrBaio@PEChiro.com
PEChiro.com

The milk helps reduce lactic acid levels in the blood

http://www.telegrap h.co.uk/sciencea ndtechnology/ science/sciencen ews/5…expensive-sports- drinks-in- boosting- performance- claim-scientists .html

The milk helps reduce lactic acid levels in the blood, the compound that causes stiffness
after exercise Milk and cereal as good as expensive sports drinks in boosting performance, claim scientists Milk and cereal help to speed up recovery after exercise as much as expensive sports drinks, new findings from the University of Texas suggest.

By Richard Alleyne, Science Correspondent
Last Updated: 7:46PM BST 13 May 2009
Researchers found that athletes were just
as replenished after exercise with a bowl
of wheat flakes and skimmed milk as they
were with many modern sports drinks
which claim to rehydrate and re-energise
the muscles.
They found that the traditional breakfast
was just as good at replenishing blood
sugar and insulin levels and that protein
production was even better than with the
so-called energy drinks.


Milk and cereal as good as expensive sports drinks in boosting performance, claim scientists - Telegraph

Lynne Kammer, exercise physiologist at the University of Texas, said: "What we showed was that cereal and milk was
good for protein synthesis, or muscle rebuilding, after exercise. Because of the protein in the milk you would expect to see
this.

"But what was most surprising was the lactate in the blood was greatly reduced after consuming the cereal and milk as
compared to the sports drink – and that's a good thing."

The team got eight men and four women to fast for 12 hours and then cycle for 2 hours at least 5 days apart on a
stationary bicycle.

After each ride, the athletes consumed either a 100-per cent whole-wheat flake cereal with non-fat milk or a typical
carbohydrate- packed sports drink.

The drink and the small meal both produced a healthy rise in blood sugar and insulin levels. But during recovery cereal
raised insulin significantly more and blunted the rise in blood lactate compared with the sports drink.

Miss Kammer, whose findings are published in the Journal of the International Society of Sports Nutrition (www.jissn.com) , said: "Cereal
and non-fat milk are a less expensive option than sports drinks.

"The milk provides a source of easily digestible and high quality protein, which can promote protein synthesis and training
adaptations, making this an attractive recovery option for those who refuel at home."

The researchers concluded that, for amateur athletes and moderately physically active individuals who are trying to keep
in shape, popping into the kitchen for a quick bowl of whole-grain cereal with a splash of skimmed milk may be a smarter
move than investing in a high-priced sports drink

Fighters at New York WBC Cares Bash!

December 8, 2011 By Michele Chong

Boxers Greet 150 Orphans and Foster Kids

In this holiday season of giving, there’s no better feeling than bringing a smile to a child’s face. And if this child is an underprivileged orphan, a smile can do wonders for the soul.

Say what you will about boxers, but for every egotistical money-grubbing brute, there are countless other fighters that humbly and graciously give back to the community.

This story is about a recent event helmed by the World Boxing Council (WBC) and their WBC Cares program which helps spread goodwill to children around the world. Jose Sulaiman and Mauricio Sulaiman’s famed organization provides a global effort to work with nonprofits and charities in bringing plenty of care and smiles to children in various countries. “Big Champions Supporting Little Champions” is the motto they support. And lending their championship fists in support were boxers Edgar Santana, Mark Breland, Iran Barkley, Brian Cohen and Ronica Jeffrey, who all gave their time to visit with the kids during a special East Coast bash for the tots.

I caught up with WBCares Chairperson who helped plan this fiesta. Jill Diamond has been a champion in her cause of assisting the youth in and around the boxing universe. She is a dedicated and integral part of the WBC kids’ charity organization as well as playing a pivotal role in the North American Boxing Federation (NABF).

Lending her support to these worthwhile causes, the tall blonde beauty continues to rally the troops in visiting children in need around the world.

This latest stop was closer to home and took place in New York.

With the famed green and gold WBC belt gleaming in front of them, over 150 children took part in this special “100 Scholars” event.

“This was at the Mott Haven Academy; this is the first magnet school of the NY Foundling Program,” Jill tells me. “They are orphans and children from foster homes. The program is called “100 Scholars” and our topic was Healthy Living.”

Besides fighters Santana, Breland, Barkley, Jeffrey and Cohen, other boxing notables joined in the festivities. Referee Sparkle Lee, Coach Sean Connolly, amateur fighter/photographer Christy Cappillino, and Dr. Pietro Baio also joined forces during the celebration.

The WBC Cares crew gave the kiddies stuffed animals and certificates signed by the champs.

“There were over 150 children and they danced for us!” Jill marveled. “Events like these are always gratifying.”

With championship belts and Cleto-Reyes boxing gloves in the background, the youngsters were the top priority on this day.

And through the sport of boxing, Diamond and her league of WBC Cares Ambassadors of champs can get the message sent that there is hope for these needy children. Those in the sweet science can spread the word and speak volumes in helping others less fortunate.

“As a group, I think we have used our platform to do more individual good than almost any other sport,” Jill mentions. “We are doers, not talkers. There is a sense of truth and hope when our athletes and officials speak; and boxers are generous by nature. I am proud of my association. I am proud of you, Michele. You are a light.”

Shining bright herself is Jill Diamond. This WBC caregiver continues to build a legacy through the WBC’s charitable efforts benefiting at-risk children who need it the most.

And next week, the nonstop Diamond will be greeting champions, delegates and fans from around the world at the annual WBC World Convention where the WBC Cares mission will continue. The 49th Annual Convention will be held in Las Vegas, the Mecca of boxing. Jill is looking forward to this mega event with an endless list of superstars planning to converge in one place, at one time.

“I’m looking forward to seeing my ‘family’–all the wonderful, crazy and diverse mix of people involved in this sport!” she says.

Amidst the bright lights and 24/7 buzz of the hard-hitting city, look for Jill. She will be one of the brightest “Diamond” in the bunch.

Happy Holidays to all!

Photos courtesy of Jill Diamond/ WBCares/ Christy Cappillino