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Transcript
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” • • • • 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 • Sleep • Stress • Environmental chemicals, OTC drugs (antibiotics and alcohol) • Nutrient Density • Gut Health • Immune System “Education” NUTRIENT DENSITY • AntiOxidants & Phytonutrients • Essential Fatty Acids (balanced ratios) • Complete protein (glutamine, cysteine) ANTIOXIDANTS • • • • • 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 • • • • • Amino Acids Essential and Non‐essential Isolate amino acids Complete amino acid profile (whey vs egg) Glutamine & Cysteine SIX STAGES OF NUTRITION • • • • • • • 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 • • • • • Heartburn Gas & Bloating Constipation or Diarrhea Upset Stomach Bad breath, foul smelling stools RESTORING GUT HEALTH • Limit intake of refined foods • Decrease intake of simple sugars (carbohydrates) • Omega‐3 EFAs* decrease inflammation • 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 • • • • 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