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Coronavirus Recovery: Breathing Exercises
The mission of Johns Hopkins Medicine is to improve the health of the community and the world by setting the standard of excellence in medical education, research and clinical care.Diverse and inclusive, Johns Hopkins Medicine: Educates medical students, scientists, health care professionals and the public Conducts biomedical research Provides patient-centered medicine to prevent, diagnose and treat human illness.
2021
Abstract
In this article, Johns Hopkins physical therapist Peiting Lien offers a series of breathing exercises that can be used to aid in recovery for those patients who had Covid-19 or other serious illnesses. She explains how deep breathing can help restore diaphragm function and increase lung capacity, while reducing feelings of anxiety and stress.
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Ketone ester supplementation blunts overreaching symptoms during endurance training overload.
Poffé, C, Ramaekers, M, Van Thienen, R, Hespel, P
The Journal of physiology. 2019;597(12):3009-3027
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Plain language summary
Overload training is often used by endurance athletes to improve endurance performance. Overload training, however, can result in muscle protein breakdown, a catabolic state, and a decrease in muscle performance. Therefore, this randomised, double-blinded, placebo-controlled study examined the protective effects of ketone ester supplementation in reducing the detrimental effects of endurance training-induced overreaching. When compared to the control group, the subjects taking oral ketone ester supplements showed a 15% increase in sustained training load and power output and maintained energy balance. Supplementation with ketones ester inhibited the night-time increase in neurotransmitter noradrenaline and hormone adrenaline and maintained heart rate, suggesting a blunting of cardiovascular, sympathetic and hormonal symptoms caused by the endurance training overload. Growth differentiation factor 15 (GDF15) increased by training overload was negated by ketone ester intake. Further studies should be conducted to establish the long-term effects of ketone esters in training and recovery. These results can help healthcare professionals better understand how elevated blood ketones can enhance exercise performance and reduce the detrimental effects of exercise overload.
Abstract
KEY POINTS Overload training is required for sustained performance gain in athletes (functional overreaching). However, excess overload may result in a catabolic state which causes performance decrements for weeks (non-functional overreaching) up to months (overtraining). Blood ketone bodies can attenuate training- or fasting-induced catabolic events. Therefore, we investigated whether increasing blood ketone levels by oral ketone ester (KE) intake can protect against endurance training-induced overreaching. We show for the first time that KE intake following exercise markedly blunts the development of physiological symptoms indicating overreaching, and at the same time significantly enhances endurance exercise performance. We provide preliminary data to indicate that growth differentiation factor 15 (GDF15) may be a relevant hormonal marker to diagnose the development of overtraining. Collectively, our data indicate that ketone ester intake is a potent nutritional strategy to prevent the development of non-functional overreaching and to stimulate endurance exercise performance. ABSTRACT It is well known that elevated blood ketones attenuate net muscle protein breakdown, as well as negate catabolic events, during energy deficit. Therefore, we hypothesized that oral ketones can blunt endurance training-induced overreaching. Fit male subjects participated in two daily training sessions (3 weeks, 6 days/week) while receiving either a ketone ester (KE, n = 9) or a control drink (CON, n = 9) following each session. Sustainable training load in week 3 as well as power output in the final 30 min of a 2-h standardized endurance session were 15% higher in KE than in CON (both P < 0.05). KE inhibited the training-induced increase in nocturnal adrenaline (P < 0.01) and noradrenaline (P < 0.01) excretion, as well as blunted the decrease in resting (CON: -6 ± 2 bpm; KE: +2 ± 3 bpm, P < 0.05), submaximal (CON: -15 ± 3 bpm; KE: -7 ± 2 bpm, P < 0.05) and maximal (CON: -17 ± 2 bpm; KE: -10 ± 2 bpm, P < 0.01) heart rate. Energy balance during the training period spontaneously turned negative in CON (-2135 kJ/day), but not in KE (+198 kJ/day). The training consistently increased growth differentiation factor 15 (GDF15), but ∼2-fold more in CON than in KE (P < 0.05). In addition, delta GDF15 correlated with the training-induced drop in maximal heart rate (r = 0.60, P < 0.001) and decrease in osteocalcin (r = 0.61, P < 0.01). Other measurements such as blood ACTH, cortisol, IL-6, leptin, ghrelin and lymphocyte count, and muscle glycogen content did not differentiate KE from CON. In conclusion, KE during strenuous endurance training attenuates the development of overreaching. We also identify GDF15 as a possible marker of overtraining.
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Chocolate milk for recovery from exercise: a systematic review and meta-analysis of controlled clinical trials.
Amiri, M, Ghiasvand, R, Kaviani, M, Forbes, SC, Salehi-Abargouei, A
European journal of clinical nutrition. 2019;73(6):835-849
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Plain language summary
Post-exercise nutrition is highly important for recovery and performance. It has been proposed that beverages containing protein, carbohydrates and electrolytes may attenuate exercise-induced fatigue and dehydration. Chocolate milk contains all of these nutrients and has recently drawn attention as a plausible post-exercise recovery drink. Therefore the aim of this study was to assess the efficacy of chocolate milk on post-exercise recovery markers. This review included 12 studies and a sub-analysis found significant improvements in time to exhaustion and lowered post-exercise blood-lactate. There were no significant differences between the other markers considered in the analysis. Based on these results, the authors deem chocolate milk to provide equivalent outcomes to placebo or other recovery drinks. As the available research is limited, the authors recommended high quality controlled trials with larger sample sizes be done to gain more clarity on best-practice for post-exercise recovery.
Abstract
BACKGROUND/OBJECTIVES Chocolate milk (CM) contains carbohydrates, proteins, and fat, as well as water and electrolytes, which may be ideal for post-exercise recovery. We systematically reviewed the evidence regarding the efficacy of CM compared to either water or other "sport drinks" on post-exercise recovery markers. SUBJECTS/METHODS PubMed, Scopus, and Google scholar were explored up to April 2017 for controlled trials investigating the effect of CM on markers of recovery in trained athletes. RESULTS Twelve studies were included in the systematic review (2, 9, and 1 with high, fair and low quality, respectively) and 11 had extractable data on at least one performance/recovery marker [7 on ratings of perceived exertion (RPE), 6 on time to exhaustion (TTE) and heart rate (HR), 4 on serum lactate, and serum creatine kinase (CK)]. The meta-analyses revealed that CM consumption had no effect on TTE, RPE, HR, serum lactate, and CK (P > 0.05) compared to placebo or other sport drinks. Subgroup analysis revealed that TTE significantly increases after consumption of CM compared to placebo [mean difference (MD) = 0.78 min, 95% confidence interval (CI): 0.27, 1.29, P = 0.003] and carbohydrate, protein, and fat-containing beverages (MD = 6.13 min, 95% CI: 0.11, 12.15, P = 0.046). Furthermore, a significant attenuation on serum lactate was observed when CM was compared with placebo (MD = -1.2 mmol/L, 95% CI: -2.06,-0.34, P = 0.006). CONCLUSION CM provides either similar or superior results when compared to placebo or other recovery drinks. Overall, the evidence is limited and high-quality clinical trials with more well-controlled methodology and larger sample sizes are warranted.
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Vegan diets: practical advice for athletes and exercisers.
Rogerson, D
Journal of the International Society of Sports Nutrition. 2017;14:36
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Veganism has increased in popularity in recent years and amongst those converting to a plant-based diet are several high profile athletes. Yet, in sports nutrition little is known about vegan diets and their impact on exercise and athletic performance. A common concern with strict restrictive eating patterns is that a poorly designed diet can predispose to macro-and micronutrient insufficiency. By drawing from other areas of research, this review sought to summarise available evidence to formulate nutritional recommendations that can meet the health and performance needs of those following a vegan diet. Discussed are the macro-and micronutrients most critical in a vegan diet, including total energy intake. Detailed paragraphs address protein adequacy, amino acid profiles, branch chained amino acids and their importance for muscle synthesis and digestibility. Elaborated are issues around carbohydrates and fibre, as well as fat intake and omega-3 fatty acids. The review also covers micronutrients that tend to have insufficient intake in a vegan diet and their role in sports performance. Including Vitamin B12, iron, zinc, iodine, calcium and vitamin D, with a final note on the performance-enhancing amino acids of creatine and beta-alanine. The authors also suggest food sources for the relevant nutrients and included sample meal plans. This review provides a comprehensive and practical guide for those providing nutritional support to vegan sportspeople and athletes.
Abstract
With the growth of social media as a platform to share information, veganism is becoming more visible, and could be becoming more accepted in sports and in the health and fitness industry. However, to date, there appears to be a lack of literature that discusses how to manage vegan diets for athletic purposes. This article attempted to review literature in order to provide recommendations for how to construct a vegan diet for athletes and exercisers. While little data could be found in the sports nutrition literature specifically, it was revealed elsewhere that veganism creates challenges that need to be accounted for when designing a nutritious diet. This included the sufficiency of energy and protein; the adequacy of vitamin B12, iron, zinc, calcium, iodine and vitamin D; and the lack of the long-chain n-3 fatty acids EPA and DHA in most plant-based sources. However, via the strategic management of food and appropriate supplementation, it is the contention of this article that a nutritive vegan diet can be designed to achieve the dietary needs of most athletes satisfactorily. Further, it was suggested here that creatine and β-alanine supplementation might be of particular use to vegan athletes, owing to vegetarian diets promoting lower muscle creatine and lower muscle carnosine levels in consumers. Empirical research is needed to examine the effects of vegan diets in athletic populations however, especially if this movement grows in popularity, to ensure that the health and performance of athletic vegans is optimised in accordance with developments in sports nutrition knowledge.
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Nutrition, Health, and Regulatory Aspects of Digestible Maltodextrins.
Hofman, DL, van Buul, VJ, Brouns, FJ
Critical reviews in food science and nutrition. 2016;56(12):2091-100
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Plain language summary
Maltodextrin (MD), a type of refined carbohydrate, is made up of chains of glucose molecules but yet has little sweetness. It is derived from crops rich in starch via industrial processing and is widely used in the food industry. Glucose from digested maltodextrins is rapidly absorbed in the gut. Research demonstrated that consumption of other types of refined carbohydrates, strongly impact blood glucose levels, insulin, and fat metabolism and can contribute to obesity. Due to the health concerns associated with high consumption of refined carbohydrates, this article tried to establish if a similar concern could be associated with MD. Reviewed were current knowledge about digestible MD, their production, digestion, absorption, metabolism and potential effects on health, their use in food technology with a note on regulatory aspects in the EU and US. Even though increased refined carbohydrate consumption is linked to increased health risks, negative effects of MDs consumption have not been reported. As MD’s are preferable to glucose, they can be useful in selected circumstances like in the application for sports drinks. However, due to a lack of data the authors raise caution against excessive intake of MD’s and encourage to take into consideration the specific health context.
Abstract
Digestible maltodextrins are low-sweet saccharide polymers consisting of D-glucose units linked primarily linearly with alpha-1,4 bonds, but can also have a branched structure through alpha-1,6 bonds. Often, maltodextrins are classified by the amount of reducing sugars present relative to the total carbohydrate content; between 3 and 20 percent in the case of digestible maltodextrins. These relatively small polymers are used as food ingredients derived by hydrolysis from crops naturally rich in starch. Through advances in production technology, the application possibilities in food products have improved during the last 20 years. However, since glucose from digested maltodextrins is rapidly absorbed in the small intestine, the increased use has raised questions about potential effects on metabolism and health. Therefore, up-to-date knowledge concerning production, digestion, absorption, and metabolism of maltodextrins, including potential effects on health, were reviewed. Exchanging unprocessed starch with maltodextrins may lead to an increased glycemic load and therefore post meal glycaemia, which are viewed as less desirable for health. Apart from beneficial food technological properties, its use should accordingly also be viewed in light of this. Finally, this review reflects on regulatory aspects, which differ significantly in Europe and the United States, and, therefore, have implications for communication and marketing.