Download IMMUNE TO RECOVERY

IMMUNE TO RECOVERY
Glen Winkel, Ph.D.
• Invested months in training and preparation, but didn’t perform as well as expected, or got sick right before the event
• On back‐to‐back days, you do well on day one, but can’t perform on the following day
• Trained so hard, you developed debilitating muscle soreness
ARE YOU IMMUNE TO RECOVERY?
“The thing I have found to be most important is Recovery!”
Steve Born, 5‐Time RAAM finisher
RECOVERY…WHY?
Why do we need to “Recover” from exercise?
Exercise creates “damage” to muscle tissue
The majority of damage is NOT due to physical muscle damage (microtears)
Damage is caused by Free Radicals which impact the cellular tissues and structures that create energy
Aerobic Metabolism
Glucose
+ Oxygen =
Energy (38 ATP)
+ CO2 + H2O
Anaerobic Metabolism
Glucose
=
Energy (2 ATP)
+ Lactic Acid
QUIZ!
How much damage occurs in the
DNA of one cell in a single day?
DNA (genetic material)
Lipids (fats)
Carbohydrates
Proteins
40,000 “Hits” per cell per day!
GREG LEMOND
• 3‐time winner Tour de France
• Only American to “win” • Mitochrondrial myopathy diagnosis
• Lead pellets (catalyst)
• Increased FR damage
PART ONE OF RECOVERY
PREVENT DAMAGE!!
Increase Anti‐Oxidants (water & fat soluble)
Phytonutrients (ReDOX)
Modify exercise routine (minimize eccentric)
Allow sufficient time (Recovery)
D
O DOMS
M
S
elayed
nset
uscle
oreness
What causes DOMS?
Intense exercise
Increased quantity, length or intensity
Eccentric exercise (cycling NOT eccentric)
muscle damage (microtears)
What’s the “standard” treatment for DOMS?
RICE
• What do most athletes do?
• NSAIDS (aspirin, ibuprofen, acetaminophen)
• Stops the pain and inflammation
• Blocks prostaglandin synthesis
• Slows muscle repair and recovery
• MLB Winter meetings Dec 2013
THE DOMS “SECRET”
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Damaged muscle elicits an IMMUNE response
Altered CYTOKINE activity
Increased macrophage activity
Increased CRP score (Inflammation)
PART TWO OF RECOVERY
• Use the DOMS “secret” to promote recovery
• HYPOTHESIS: The Immune System is a crucial aspect of muscle recovery • QUESTION: How do I maintain a heathy immune response that promotes repair and recovery?
6 KEY AREAS TO CONSIDER
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Sleep
•
Stress
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Environmental chemicals, OTC drugs (antibiotics and alcohol)
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Nutrient Density
•
Gut Health
•
Immune System “Education”
NUTRIENT DENSITY
• AntiOxidants & Phytonutrients
• Essential Fatty Acids (balanced ratios)
• Complete protein (glutamine, cysteine)
ANTIOXIDANTS
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Prevent Free Radical Damage
Fat‐Soluble AntiOxidants (Carotenoids)
Water‐Soluble AntiOxidants (Vitamin C)
Phytonutrient factors
Minerals (Zn)
ESSENTIAL FATTY ACIDS*
“Essential” ‐ Absolutely necessary to sustain life Unbalanced EFA ratio suppresses immune system function and may lead to chronic inflammation
Omega‐6
Omega‐3
The Omega‐3 Family of Essential Fatty Acids (EFAs)
ALA ‐ alpha‐linolenic acid (flax seed oil)
SDA ‐ stearadonic acid
ETA(3) ‐ eicosatrienoic acid
ETA ‐
eicosatetraenoic acid
EPA ‐ eicosapentaenoic acid (fish oil)
HPA ‐ heneicosapentaenoic acid
DPA ‐ docosapentaenoic acid
DHA ‐ docosahexaenoic acid
Best source of Omega‐3 is species‐specific fish (Salmon)
PROTEIN
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Amino Acids
Essential and Non‐essential
Isolate amino acids
Complete amino acid profile (whey vs egg)
Glutamine & Cysteine
SIX STAGES OF NUTRITION
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Mouth
Esophagus
Stomach
Small Intestine
Colon
Rectum
Anus
GUT DYSFUNCTION
• Imbalance between “good” & “bad” bacteria
• Affects digestion and absorption of key nutrients
• Hormone levels (insulin, thyroid, cortisol, leptin)
• Mood, Memory and Immune System function
FACTORS THAT AFFECT GUT
• Poor eating habits (high sugar, low fiber)
• Aging
• Stress
• Alcohol consumption
• Illness/disease
• Antibiotics
• Genetics
COMMON SYMPTOMS
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Heartburn
Gas & Bloating
Constipation or Diarrhea
Upset Stomach
Bad breath, foul smelling stools
RESTORING GUT HEALTH
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Limit intake of refined foods
•
Decrease intake of simple sugars (carbohydrates)
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Omega‐3 EFAs* decrease inflammation
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Add probiotics from cultured food and/or probiotic supplement
•
Remove pathogenic bacteria with targeted antibodies (Hyperimmune egg/PL‐100*)
How Intelligent is your IS?
What steps do you take when you start to feel sick?
Vitamin C, Echinacea, Zinc
Rest, drink fluids Hot bath (increase body temperature)
Supports your “Innate” Immune System
Brain (macro)
See
Identify
Respond
Remember
Adapt
Respond
Immune (micro)
See
Identify (self or foe)
Respond
Remember
Adapt
Respond
Active (acquired) Immunity
Vaccination
Passive Immunity
Innate Immunity
Information transfer of immune history
Mother to child passive transfer of immunity
First milk (colostrum) rich in IgG and transfer factors
Offspring benefit from passive immunity
Benefits of Breast‐Feeding ❤ Increases infant’s immunity
❤ Decreases incidence of infections
❤ Fewer sore throats, ear infections, colds
❤ Reduced risk of allergies and asthma
❤ Reduced incidence of diabetes (type II)
❤ Lower blood pressure (adult)
❤ Lower adolescent cholesterol levels
Child’s immune system is made more “intelligent” by
the passive transfer of immune information
Vaccination against >26 enteric pathogens (active immunity)
Create pathogen‐specific antibodies (information)
A simple delivery system…
The chicken & the egg
• Colostrum (IgG)
• Chickens don’t breast feed
• Eggs contain concentrated chicken IgG known as IgY
• Hyperimmunity creates antibodies for specific GI pathogens (improves gut health)
• Hyperimmunity creates two novel protein factors found only in avian species (regulates immune function)
– Cytokine Activating Factor (CAF)
– Cytokine Inhibiting Factor (CIF)
• Damaged muscle elicits an altered immune response
• Elevated cytokines IL‐2, 6, 10 & TNF‐alpha
• Elevated CRP score (inflammation)
• CAF and CIF normalize cytokine activity
• Lower CRP score (without affecting prostaglandin synthesis)
PRACTICAL APPLICATION I
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PREVENT DAMAGE
Antioxidants minimize Free Radical damage
Minimize Eccentric Exercise
Allow sufficient time for recovery
PRACTICAL APPLICATION II
• Optimal Immune System Function crucial for recovery
• Adequate Sleep
• Reduce Stress
• Limit OTC drugs
• Nutrient Dense Diet (AOX, EFA, Protein)
• Focus on Gut Health (Probiotics)
• Educate your Immune System to normalize activity & enhance recovery