Van's Health Foods

In Historic Downtown Livermore since 1972

Exercise is key for losing weight, and overweight individuals tend to report more fatigue during physical activity than healthy-weight people. In this study, 20 obese adults ate a calorie-controlled diet with or without 500 mg vitamin C per day. Before and after the study, everyone exercised for one hour at half the rate of his or her estimated maximum oxygen consumption capacity. After four weeks, both groups had lost almost nine pounds, but compared to the non-vitamin C group, the vitamin C group reported feeling much less exertion and fatigue and had significantly lower heart rates during exercise.

Reference: Nutrition Journal; June, 2012, Electronic Prepublication

From the October 2012 newsletter

Van's Health on November - 23 - 2012
categories: Vitamins, Weight Loss

During short-term exercise, the body burns carbohydrates as its first fuel, but during long-term exercise, the body depletes carbohydrates and starts to burn body fat. Doctors said that astaxanthin, the bright red carotenoid in salmon and shrimp, increases muscle enzymes that help convert fat to energy. To test this theory, 14 competitive cyclists took 4 mg of astaxanthin per day, or a placebo. After 28 days, the bikers fasted and rode for two hours to deplete stored carbohydrates, and then took a 12-mile time trial. The astaxanthin group completed the trial much faster than placebo.

Reference: Journal of Sports Medicine; 2011, Vol. 32, No. 11, 882-8

From the April 2012 newsletter

Van's Health on May - 6 - 2012
categories: Supplements

Intense, exhausting exercise produces oxygen free-radicals and inflammation that damages muscles. In this study, 20 athletes ran an ultra-endurance 31-mile mountain climb, with one group taking a placebo, and the other taking 30 mg of coenzyme Q10 two days before, 90 mg of CoQ10 the day before, and 30 mg one hour before the climb. Comparing measurements after the run to before, the placebo group had signs of inflammatory oxidative stress 100 percent higher: the CoQ10 group 37.5 percent higher. Doctors said taking CoQ10 before strenuous exercise decreases the oxidative stress and inflammation that damages muscles.

Reference: European Journal of Nutrition; October, 2011, Electronic Prepublication

From the March 2012 newsletter

Van's Health on March - 19 - 2012
categories: Supplements

SOD cut inflammation

Exercise is healthy, but also increases free-radical oxygen species, which can damage cell DNA, membranes, and proteins, particularly after strenuous exercise. In what researchers said was the first study of superoxide dismutase (SOD) and exercise, 19 professional rowing-team members took two 500 mg capsules of SOD per day, or a placebo, for six weeks. At the start and end of the study, the rowers performed a 2,000 meter maximum-effort test, with researchers drawing blood one minute and 24 hours after each test. Compared to placebo, levels of C-reactive protein–a sign of systemic inflammation–were much lower in the SOD group. Researchers concluded that SOD promoted antioxidant status and protected against increased inflammation in professional rowers.

Low-dose creatine reduced muscle-fatigue without weight gain

The kidney and liver naturally produce creatine, 95 percent of which resides in skeletal muscle. Researchers said creatine helps enhance athletic performance and builds lean-body mass. In this study, 20 healthy men and women, aged 19 to 23, took 14 mg of creatine per pound of body weight per day, or a placebo, for six weeks. Before and after the study, researchers tested body composition, maximum knee-extension strength at 180 degrees, knee-muscle fatigue, and blood levels of creatine. While the placebo group did not improve, the creatine group was 9 percent more resistant to muscle fatigue during high-intensity knee-extension exercises, saw creatine levels increase 182 percent, and did not gain weight.

Reference: International Journal of Sport Nutrition and Exercise Metabolism; 2011, Vol. 21, No. 2, 124-34

From the December 2011 newsletter

Van's Health on January - 22 - 2012
categories: Supplements