Monday, November 28, 2011

Fabulous Fats


I think we all know now that there is more to nutrition and training then we thought. Its not just as easy as “ You get hungry, you eat.” The last two months we have gone over the importance of Protein for lean muscle, and Carbs for action packed energy. This month we have the last part of the triple play to speak about, FATS. 
Most people think that fats are just there to annoy us and make us look flabby. Well they are totally wrong. First off, a bare minimum of fat is needed for nerve insulation and organ shock absorption. Secondly, Fats pack a huge amount of energy, the only problem is that energy is slower to develop then energy from carbs. During the course of a day we definitely burn a substantial amount of fat for energy. 
Lets take the explosive Manny Pacquiao into account. He seems to be an effortless fighter with a large energy store. Doesn’t seem to tire much. Once such reason is he is so well trained and conditioned that his energy threshold is high. The better conditioned an athlete is the longer he can utilize fats as an energy source before converting to Carbs. 
The normal individual should usually have 20-25% of his total calories from fats. As you become a more efficient machine, like the PACMAN, you can increase that to 35-40% of total calories. The 144, pound-for-pound champ has the ability to burn up 1000 calories of fat or 110 grams of fat throughout the course of the day. ( based on 3,000 calorie diet).
Now, not all fats are created the equally. Its important that a majority of these fats come from mono and poly unsaturated fats (plant, fish) not Saturated or transfats (backed goods, animal products). Good sources are plant based fats: Flaxseed, olive oil, nuts soy or fish based fats: Tuna, salmon, sardines. You want to limit animal fat  from meats, eggs and dairy. 
Follow these guide lines and your ready to go 12 rounds like the Champ.
Sample fats diet (roughly 1,000 calories for a welterweight weight in training)
Breakfast: milk, yogurt
Lunch: Sardines, Eggs
Post workout meal: Tuna
Snacks: seeds/nuts
Remember: These are only the daily Fats, Carbs and Proteins still need to be added to this diet. 

Dr.Pietro Baio
Performance Edge Chiropractic
7112 Ave U
Brooklyn, NY 11234
(917)-309-5464

Sunday, November 27, 2011

Saturday in Ac for Bellator 59

Yesterday started out like any other, I was getting ready to go to AC to support a good friend and patient, Phil Nover. On my way I stopped by Codella Academy in Staten Island. Mike Codella and I caught up on memories of our old neighborhood, which brings us all back to our connection with Phil Nover. We all grew up in Canarsie, Brooklyn.
Mikes gym was full of guys spending their saturday morning training, sparring, and just letting our frustrations that built up all week. The Gym was great. Ring, Cage, and lots of matt space to practice BJJ. My also gave me a copy of his book, "AlphaVille". Def a must read. After an two hours of watching the Codella fighters training. I was motivated to get back into full on training myself. With those thought in mind I went on my way to AC.
 A leasurely drive down the garden state and it was time to see Phil before the fight. Phil def looked ready to go and had all the angles covered for the up coming fight. Once I knew all was well I went down stairs and met up with my friends from "Under Ground Clown" / "Future Legends" These Guys have been good friends of mine since the launch of the company a few years back. They started out by sponsoring "Paulie Malignaggi" now they were set to support and sponsor Phil Nover and Kurt Pellagrino. I was sure these two warriors were ready to go into battle on the live tv broadcast. The Judges and refs seemed to have other ideas. Phil fought his heart out. Doing everything like percission from what was spoken earlier in the day. The Judges and faiths were against him on this day. I fight I as well as most of the fans thought Phil clearly won went to the opponent. Kurt, who we would find out later was set to retire, was clipped early and never given a change to recover.
All that being said it was a good time. Kurt will continue to run his academy and mentor future champions. Phil was frustrated with the lose, but know it will lead to bigger and better things down the round.
Next up Cotto vs Margareto on Saturday Dec 3.

High Octane Carbs


Carbohydrates are our main source of energy throughout the day and specially through those tough workouts. Carbs are mostly found in grains, vegetables, and fruits. Now, not all carbs are the created equally, just like not all workouts are the same, and even better still, no two boxers are the same. You need to learn to chose wisely to help maximize energy levels and store some away for those big fights.
One boxer I am sure utilizes his carbs properly is Sergio Martinez. The Jr Middle and Middle Weight king started his life in sports off as a soccer player and a cyclist, two sports that force you to learn proper Carb fueling. Do to Martinez’s high octane fighting style, what he eats before during and after his workouts will help setup his ability to not only go the distance, but dominate. 
Imagine having a Ferrari or a Porsche and filling the gas tank with low grade gas/petrol. That fine piece of machinery is not going to be able to live up to its full potential. 
You need the right amount, and right kind of carbs at the right time. Carbs should make up 45-65% of your total calories for the day, or 4-6 grams/kg body weight. Remember that the intensity of your workouts will dictate the total amount of calories for the day. Less carbs between fights. More carbs as your in camp seriously training for a fight. 
You need complex carbs, like the ones found in grains, nuts, and vegetables for long grueling cardio workouts. And simple carbs, like those found in fruits, pasta, and bread for quick energy refueling.
Sample carbs diet (roughly 2,500 calories for a middle weight in training)
Breakfast: fruit salad
Pre-run meal (1-2 hr prior): oatmeal
Run: Light sports drink
Post run: salad and potatoes
Strength and conditioning/sparring: light carb drink
Post workout meal: Whole wheat pasta
Snacks: fruits/vegetables/nuts
Remember: These are only the daily carbs, Fats and Proteins still need to be added to this diet. 

Dr.Pietro Baio
Performance Edge Chiropractic
7112 Ave U
Brooklyn, NY 11234
(917)-309-5464

Friday, November 25, 2011

Phil Nover to make Debut





Tomorrow, November 26, 2011 Phillipe 'The Philipino Assasin" Nover will be making his Bellator Debut at Ceasars Palace in Atlantic City, New Jersey. Phil was a finalist on TUF 8 and fought several UFC fights. After a few bias decisions Phil took a year off from fighting. Phil made is come back early this summer with a muay thai fight in NYC. Phil ended the fight quickly showing some new found power and boxing skills. 

In Aug Phil followed the muay thai win with an mma win in chicago. The fight went the distance, but Phil was in full control. 

Tomorrow, Phil looks to keep climbing that ladder back to the UFC and hopes to some day fight in front of his him crowd at MSG in NYC, but a clock away from were he trains at famed Renzo Gracie's academy.

Phil is looking to become a Future Legend in the sport, in New Yorkers eyes and eyes of Philipinos every where







You are what you eat.


Let me begin with a big hello to all our readers. To all those who don’t know who I am I am sure you will find more about me on google. Real quick, I am a sports rehab/performance Chiropractor with a back ground in Exercise Physiology. 
Each month I will be bringing you information packed articles to help bring you to greatness. It takes a lot to get to the top of this sport. You need to be both mentally and physically strong. Not only do you have to be calculated in the ring, but you have to be well calculated out of the ring. Yes, road work, sparring, bag work, mitt work and strength and conditioning are all very important. What you forget to think about is rest/sleep time and most important “nutrition”. You really are what you eat. 
Now more then ever we are discovering how important it is to have a fine tuned diet/nutritional plan. You need to have the right ratio of proteins, carbohydrates and fats for the weight we plan to fight at as well as the activity you are about to engage in. The key to great nutrition is timing. The right fuel at the right time will not only carry you through your workout, but aid in recovery time and wound healing. 
Add to the right proportion of proteins, carbohydrates, and fats, the necessary vitamins and minerals to help amplify hormone and enzyme release and you have a great package. A package that will take you to the level of champions like Floyd, Manny, Sergio, and Bernard. 
Get ready for a fun and educational ride through proper nutrition. One that will have you realizing that your wheels have been spinning in the mud up to this point. I am going to help you all reach that level of nutritional education to make the smart choice each and every time you sit down for a meal. I plan to keep you thinking why? and when? You will become the nutritional heavy weight champs of the world. 
Dr.Pietro Baio
Performance Edge Chiropractic
7112 Ave U
Brooklyn, NY 11234
(917)-309-5464

Posture up everyone

Posture Up Everyone

We have all heard it growing up, “Sit up straight, don’t slouch.” Most of us just thought our parents and teachers were being pains in the you know what. Truth is there is more to proper posture then making out parents happy. 

Posture has many dimensions. Its not something we do when we sit down. Every thing we do has a proper and improper posture, from sitting to standing, throwing a proper punch to doing a proper squat. Keeping proper posture in any circumstance will benefit you in many ways. It will decrease headaches and neck stiffness, help prevent injures, aid in digestion, keep you relaxed. The benefits are endless. 

It is reasonably simple to learn and work on your posture during standing. From a side position proper posture can be checked by dropping a straight line from the ceiling. That line should go through the ear, middle shoulder, center of the hip, just in front of the middle of the knee, and center of the ankle. From the front shoulder and hips should be even from side to side. Thumbs should face forward, elbows back, feet straight ahead and a foot width apart, knees pointed forward. This is simplistic but a good way to judge your baseline. 


Having a good chiropractor, exercise physiologist, biomechanist, etc on your health/ medical team whether your an elite athlete or Joe “book keeper” will injury a decrease in stress at all times. These professionals can identify week or tight muscles. In the chiropractors case, he can adjust and help realign, misalignments. They can give you an exercise program that will reeducate your body into being in proper alignment. It is truly amazing what analysis, adjustments, exercise, and stretches can do for your health. Imagine a faster 40 yard dash, a harder punch, more endurance, less stress, and decreased number of head aches. Always look to maximize who you are both physically and mentally. 






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

Wednesday, November 23, 2011

Thanksgiving

On the eve of Thabksgiving, I think it's right we take a moment to remember all we are thankful for. First and foremost our health must be thanked for. Those hard hours at the gym. Those long runs and home made meals. Without health where would we be. We must next be thankful for our families and friend. Without them where would we be. They inspire us, drive us, and motivate us to be better people. Last we must thank this great land of ours and all those who defend it. Our families came here for a reason. And people still come to this country for that very same reason. Let's keep making this great nation , great. God bless you all. Enjoy the turnkey, but remember your portions. And after the big meal don't just sit down and watch the ball game. Take the time. Go for a leasurly stroll or get the gang together and play football instead of just watching it. Yours in health Dr Pietro Baio

Guard Your Grill


What’s the most important piece of equipment you need on fight night? No, it’s not your jockstrap, all though if you’re looking to have kids you may think it is. Think again. It’s your mouth piece, the last thing you think of and put on before the start of the fight. I have forgotten mine a few times and had to buy a cheap $2 mouth piece. I could have been knocked out. Not smart considering all a good mouth piece does for a boxer.

There are three main types of mouth pieces. The cheap ones you get at any old sporting good store. More expensive mouth pieces which get boiled so they fit better. And lastly the mouth guards you get made up at a dentist. You may think that a more expensive mouth piece is out of the question or just not worth the money. Well, each type of guard increases your protection and may even have performance enhancements not found in the cheaper guards.

The regular run of the mill mouth guards will mainly do one thing. It will keep your teeth from falling out. So if all you’re looking for is tooth protection save your money and go cheap. In the long run you’re limiting air flow. Also, your teeth will not be in optimal position to save that glass jaw of yours.
        
Next, we have the middle grade mouth guards that everyone usually buys. They cost $15-$150 and may come with some form of ventilation which will increase your air flow. These guards, like I stated before, are usually more of a custom fit. You boil them and then have them contoured to your mouth. Some have kits that allow you to send impressions of your teeth to a company to have a special guard made up. This is better and my even save you from a few upper cuts or hooks to the jaw.

Lastly, and possibly the state of the art at the moment, is the ultra guards that are out there. These guards are usually $750 and up. You say crazy? Not really. What’s not getting knocked out worth to you? Or how about being able to throw full force punches well into the 12th round? OK, so you’re not looking to go into the 12th round. Maybe you’re hoping your opponent is wearing a cheap mouth guard that only protects his teeth so you can knock him out. You still never know.

These high end ultra mouth guards take a lot into consideration. We can start with your bite. The dentist will usually relax the jaw and neck muscles using electrical stimulus, massage, acupuncture or chiropractic. This will allow for the best possible impression. Just think, if your muscles are tight the impression will be off and you will have a guard made from an unbalance mouth. Clench your teeth, now feel the muscles on the side of your head and jaw. Do you feel the tightness? While it may be secure it is also very fragile and uneven.
        
The next important part in fitting the mouth guard is your jaws natural alignment. A good guard should be fitted based on the center point of your bite. Using a computer an image is generated of your jaw as you move the jaw up and down, left to right, and in and out. The most comfortable position allowing for the most relaxation of your facial muscles is what you need to look for. Every one has a comfort zones with a space between your upper and lower jaw which keeps you confident.

Finally, and this is key, is the jaws final resting position. A normal bite has the lower jaw slightly behind the upper jaw. This maybe optimal for eating and speaking, but not for fighting. This jaw position, when clenched, has to much pressure on the disc of the jaw. That’s the part of the jaw with the nerves which control pain. This will also increase pain to your ears. Try it, put your teeth together with the lower just behind the upper jaw. After a few minutes you will start to feel some pain. You may even start hearing ringing in your ears.   If that how you feel now imagine being in a fight and getting hit continuously in that jaw. Can you fight with that ringing and pain getting progressively worse? You can sure try. Tough it out and say it doesn’t hurt.

Well, the best position is having your lower teeth just in front of your upper teeth. This is where technology is used to find the best position for each individual. This decreases the pressure on the disc. Allows for better air flow into the mouth. And keeps all the muscles of the face and neck relaxed. Try this exercise: Start with your lower jaw all the way out. Feel the muscles of the face and neck. Do you feel your head is held higher? Well, that what you’re looking for. Now push that lower jaw all the way back. Did you notice your head drop? POW, knock out. The other thing to note is the forward position (lower teeth in front) relaxes all the muscles in the face and neck allowing for better breathing, which will allow you to last longer during a fight. Also, the forward position keeps the nerves and blood vessels of the arms from being pinched between the tight muscles of the normal position ( jaw back, towards head).

So, I hope you see that some times the old expression is true " You do get what you pay for." Last longer, fight stronger, and prevent that knockout.  It is important that you get used your mouth guard no matter which you choose. Wear it during training, sparing, and running. Give the mouth piece a chance for you to get used to it in your mouth. If after a month you feel the mouth piece is not comfortable feel free to go out and get another one or have your dentist refit it. Even a great mouth piece can’t help you if you’re not comfortable with it. I hope that next time you look for a mouth piece or put your old one in you think about what you have and what you’re missing.

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

Learn more about ACL injuries


We have all heard of football players having ACL tear. In recent memories both Tom Brady and  Peyton Manning had to have reconstructive surgery of their ACL’s. Back in June of 2010,  Yuri Foreman also inured his ACL Vs Miguel Cotto in the heat of battle.
 The ACL or Anterior Cruciate Ligament, is located in the knee capsule. It helps prevent the forward movement of the lower leg and support the leg when it is fully extended (straight). It also helps limit twisting of the knee as well as side to side motion. No matter the sport, it is usually injured during a sharp cut or pivot. In sports such as football the injury can happen during a tackle, but given the right circumstances, it can be torn with just a twist like in basketball or boxing. 
 As in any ligament or tendon injury you can have one of three degrees of injury. First degree is just a mild sprain where the muscle is over stretched. In second degree, the muscle is partially torn and really tender and painful. In third degree sprains, the tendon is completely torn and most times no pain is felt because all nerve endings are severed. It is also, important to note that with an ACL tear other structures like the meniscus and overlying adductor and hamstring muscles can be involved as well. In such cases where the ACL, MCL and medial meniscus is involved we commonly refer to the injury as “The Terrible Triad.”
 In most cases of ACL tears a normal person can live with the tear. Rehab exercises and therapy can be done to strengthen the muscles around the knee to take up the slack for the torn ACL. The problem comes when your dealing with a professional athlete. The forces needed during sports, especially for a boxer who needs to bend and twist,or slip and slide to get around the ring the ACL is important and will need to be repaired.
There are many surgical options when repairing the ACL. It is usually up to the surgeon and his team. This goes back to my always saying,” Medicine is not only a science but an art.” Some doctors work miracles under different circumstances. Depending on how and where the ACL is torn it may need to be replaced. Replacements are usually taken from the athletes patella or hamstring tendon and screwed and stapled into place. This may lead to a theoretical problem of weakening the muscle/tendon you just took the replacement from. In other cases cadavers are chosen to repair the ACL but compatibility and contamination can be a factor. Finally, there are synthetic options. In any case rehab usually takes 4-6 months. Different healing methods once again can be used to speed up the process. Most recently infusion of the joint with red blood cells has been shown to speed up tendon and ligament damage since both of these have a poor blood supply. Laser therapy has also shown to be a good modality to help speed things along.
It is important to note that a cast will be needed to stabilize that leg during the healing process. This will be followed by a knee brace and therapy. Therapy would start with strengthening exercises because surely the leg muscles with have atrophied ( shrunk) due to being immobilized. Once strength is regained, balance exercises will be added; followed by cutting and pivoting exercises to finish things off. 

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



Tuesday, November 22, 2011

A Different Kind Of Loaded Glove


Lately, it seems if you are a boxer or MMA fighter at the top of your game, you can’t seem to get away from the chatter. He is too strong, too fast, and he is also ripped.  He must be on something.
People these days seem to be throwing around the words steroids and growth hormones entirely too much. In my last article, I spoke about blood doping and EPO.
In this article, I decided to write on a topic that comes up frequently, the definition of steroids, growth hormone, and testosterone. I should also talk about the illegal ways of taking performance enhancing drugs, the various testing methods given by the sanctioning bodies and the natural ways one maximizes what God has given.
Steroids are hormones produced in the body. They travel in the blood stream attached to protein and enter individual cells, thanks to the fact that they are a fat, helps to improve the reproduction of protein and muscle growth. Synthetic steroids were originally developed to help to maintain muscle mass, and prevent muscle wasting in diseases, such as cancer and HIV. It wasn’t until the body building era of the 60’s and 70’s, that steroids became popular. At that time, athletes were looking to pack on muscle and gain a better performance edge. In 1990 steroids were banned for possession and/or sale for anything other than medical use. There are various steroids, as well as various methods in which to take them (pills, injections, skin patches, etc.) You will still see athletes using steroids today in order to maximize muscle growth and strength.
  The structure of steroids is fairly easy to test by using urine samples. In the long run, the athlete needs to keep in mind the drawbacks of steroid use. Use of steroid effects are: high blood pressure, high cholesterol, and the possible decrease of HDL, (good cholesterol), causing the weakening of bone ligaments and tendons. The tendons take longer to adapt to physical stress than muscle, so they become the weak link in the chain. It has also been said that steroids can lead to mood swings, as well as a decrease in natural testosterone and sexual dysfunction.

 Growth hormones are produced in the body by the pituitary gland located on the under portion of the brain. It is usually released in pulses based on the daily stress and diet of an individual. Human growth hormones were originally prescribed to aid in the growth of children and adults with height deficiencies. With a natural deficiency for growth, these hormones were first processed from the pituitary glands of dead animals, later came a process using bacterial growth.
In theory, the effects of taking such a drug would be to increase muscle size and strength, insulin/glucose absorption which help the carbohydrates create the necessary energy, as well as bone growth. Side effects may include abnormal growth of body organs, such as the heart and liver, hardening of the arteries, and even nerve entrapment (pinched nerves.) Unlike steroids, growth hormone is harder to detect because of its naturally occurring state in the human body.
 In addition to steroids and growth hormones there are also hormone precursors such as Androstenedione (Andro) and Dehydroepiandrosterone (DHEA). These growth hormones are believed to be converted into steroids in the liver; usually taken in pill or powder form. Both are banned by most sports governing bodies. They are believed to have similar side effects to steroids ; easily detected in urine samples.
Lastly, athletes may also take insulin and thyroid hormones, which are also naturally occurring in the body. Insulin may be used for glucose and amino acid absorption, as well as the control of lean body mass. An excessive amount of insulin in the body, just as with diabetics can lead to hypoglycemia and possibilities of a coma. Thyroid hormones are currently prescribed to people with an under active thyroid, (mostly women), to help control metabolism and allow for weight loss. Again, any hormone replacement drugs can have side effects that may include, heart rhythm abnormalities, increased body temperature, as well as hypertension.
Many governing bodies have banned different substances. It is up to the athlete and his/her team to know what is going into the athlete’s body. Even herbal remedies and over the counter supplements may show up as a positive in a blood test. It is the  individual governing body’s (ex: IOC, USA boxing, FIFA) role to help keep a level playing field for all its athletes. Drug tests such as urine samples, blood tests and hopefully in the future, hair samples can help as well. It is important to know and understand that most of these exams not only test for abnormally high traces of banned substances but also abnormal levels of naturally occurring substances, like in blood doping or steroids. The blood or urine sample is checked for the number of immature cells versus mature cells. Someone who is doping will not have the proper portion of these cells. One may try to cover their use by taking herbal flush or diuretics. This only helps to dilute the urine. Samples are also checked for these products, while every day new less detectable performance enhancers are produced, we need to remember that science is not far behind following with a new, more advanced method of testing.

 I have always been an advocate of “training smarter.”  You can try and take a short cut; take any one of these products. You may risk getting caught, or even worse, having a severe side effect. Scientific studies of nutrition show that not only what you eat, but the scheduled time you eat can control any one of these hormones. Take the time do your homework; learn what to eat, when to eat, and in what portions. Nothing beats a stress free, good night’s sleep for the release of growth hormones.

   Remember, that resistance training does have its part in this process, as well.  It helps control the release of testosterone, steroids, and growth hormones. I also have to say, that regular massages, chiropractic adjustments, and if possible, resting in a hyperbaric chamber, by increasing oxygen aiding in healing the body.  We can all become well-tuned athletes. Listen to your body. If it’s telling you to take a day off, then do it. Nothing will ruin your physical well-being, hormone regulation, and mood swings then taking the time to rest from a hard workout.
We all know that being an athlete means competing and pushing the body to its limits. I say, find the natural way. It’s the only way.



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