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Vitamin D is an often overlooked nutritional element in athletic achievement, a sleeper nutrient, says John Anderson, a professor emeritus of nutrition at the University of North Carolina, regarding Vitamin D and athletic performance. Vitamin D once was thought to be primarily involved in bone development. But a growing body of research suggests that it’s vital in multiple different bodily functions, including allowing body cells to utilize calcium (which is essential for cell metabolism), muscle fibers to develop and grow normally, and the immune system to function properly. Almost every cell in the body has receptors for Vitamin D, Anderson says. It can up-regulate and down-regulate hundreds, maybe even thousands of genes. D. Enette Larson-Meyer, an assistant professor in the Department of Family and Consumer Sciences at the University of Wyoming, says we’re only at the start of understanding how important it is. But many of us, it seems, no matter how active and scrupulous we are about health, don’t get enough Vitamin D. Today many people aren’t going outside very much and most of us assiduously apply sunscreen and take other precautions when we do. Meanwhile, dietary sources of Vitamin D are meager. Cod-liver oil provides a whopping dose. But a glass of fortified milk provides a fraction of what scientists now think we need per day. A study published online in the journal Pediatrics in 2009 concluded that more than 60 percent of American children, or almost 51 million kids, have insufficient levels of Vitamin D and another 9 percent, or 7.6 million children, are clinically deficient, a serious condition. Cases of childhood rickets, a bone disease caused by lack of Vitamin D, have been rising in the U.S. in recent years. Although few studies have looked closely at the issue of Vitamin D and athletic performance, those that have are suggestive. A series of strange but evocative studies undertaken decades ago in Russia and Germany, for instance, hint that the Eastern Bloc nations may have depended in part on sunlamps and Vitamin D to produce their preternaturally well-muscled and world-beating athletes. In one of the studies, four Russian sprinters were doused with artificial, ultraviolet light. Another group wasn’t. Both trained identically for the 100-meter dash. The control group lowered their sprint times by 1.7 percent. The radiated runners, by comparison, improved by an impressive 7.4 percent. More recently, when researchers tested the vertical jumping ability of a small group of adolescent athletes, Larson-Meyer says, they found that those who had the lowest levels of Vitamin D tended not to jump as high, intimating that too little of the nutrient may impair muscle power. Low levels might also contribute to sports injuries, in part because Vitamin D is so important for bone and muscle health. In a Creighton University study of female naval recruits, stress fractures were reduced significantly after the women started taking supplements of Vitamin D and calcium. Recent studies have shown that, among athletes who train outside year-round, maximal oxygen intake tends to be highest in late summer. The athletes, in other words, are fittest in August, when ultraviolet radiation from the sun is near its zenith. They often then experience an abrupt drop in maximal oxygen intake, beginning as early as September, even though they continue to train just as hard. This decline coincides with the autumnal lengthening of the angle of sunlight. Less ultraviolet radiation reaches the earth and, apparently, sports performance suffers. Can Vitamin D Improve Athletic Performance? The active form of vitamin D is a steroid (actually a secosteroid) in the same way that testosterone is a steroid. It is also a hormone (hormone: Greek, meaning: to set in motion) in the same way that growth hormone is a hormone. Steroid hormones are substances made from cholesterol that circulate in the body and work at distant sites by setting in motion genetic protein transcription. That is, both vitamin D and testosterone set in motion your genome, the stuff of life. While testosterone is a sex steroid hormone, vitamin D is a pleomorphic steroid hormone. If you are vitamin D deficient, the medical literature indicates that the right amount of vitamin D will make you faster, stronger, improve your balance and timing, etc. How much it will improve your athletic ability depends on how deficient you are to begin with. How good an athlete you will be depends on your innate ability, training, and dedication? However, peak athletic performance also depends upon the neuromuscular cells in your body and brain having unfettered access to the steroid hormone, activated vitamin D. How much activated vitamin D is available to your brain, muscle, and nerves depends on the amount of 25-hydroxyvitamin D in your residual stores. In turn, how much 25-hydroxyvitamin D is in your residual stores depends on how much vitamin D you put in your mouth or how often you expose your skin to UVB light? References: The New York Times, Health – Fitness & Nutrition, 09/23/2009 Vitamin D Council: http://www.vitamindcouncil.org
Active individuals lacking in B-vitamins – including college athletes and other elite competitors — may perform worse during high-intensity exercise and have a decreased ability to repair and build muscle than counterparts with nutrient-rich diets, according to recent Oregon State University research published in the International Journal of Sport Nutrition and Exercise Metabolism. The B-vitamins include thiamin, riboflavin, vitamin B-6, B-12 and folate. These micronutrients are necessary during the body’s process for converting proteins and sugars into energy, and are used during the production and repair of cells, including red blood cells. For active individuals a marginal deficiency in the nutrients may impact the body’s ability to repair itself, operate efficiently and fight disease. The stress on the body’s energy producing pathways during exercise, the changes in the body’s tissues resulting from training, an increase in the loss of nutrients in sweat, urine and feces during and after strenuous activity and the additional nutrients needed to repair and maintain higher levels of lean tissue mass present in some athletes and individuals may all affect an individual’s B-vitamin requirements. “Many athletes, especially young athletes involved in highly competitive sports, do not realize the impact their diets have on their performance. By the time they reach adulthood they can have seriously jeopardized their abilities and their long-term health.” Current national B-vitamin recommendations for active individuals may be inadequate, and athletes who follow the recommended daily allowances set by the U.S. government may be receiving lower amounts of nutrients than their bodies need. Athletes who restrict calories or limit food groups like dairy or meat have an increased chance of deficiency. Such athletes are often concerned about maintaining a low body weight for sports like gymnastics and wrestling. The B-vitamins are in whole and enriched grains, dark green vegetables, nuts, and many animal and dairy products. It is suggested athletes and individuals with poor or restricted diets consider taking a multivitamin or mineral supplement. —————————- Article adapted from original press release by Medical News Today
Long ago our ancestors gathered nuts as a means for survival. Although no longer needed to persevere, nuts are still a staple in our diets today. Found on coffee tables, at baseball games, tossed in salads, stir fried with vegetables and topped on sundaes, nuts play an integral role in our culture. And they should. There is emerging evidence linking the consumption of nuts to a reduced risk of coronary heart disease . Two large epidemiological studies, the Nurses’ Health Study (1) and the Adventist Health Study (2) assessed the diets of over 110,000 men and women in relation to coronary heart disease. Adjusting for other coronary heart disease risk factors, they linked the intake of five or more servings (five ounces) of nuts per week to a 35 – 50 percent reduction in risk of coronary heart disease incidence and death (1,2). This is great news, as over the years nuts have received more negative reviews on health than positive ones. Now you and your family can enjoy the culinary versatility, flavor, aroma and crunch nuts provide while at the same time reaping their heart-protective benefits. Nuts come from many different plant families and are classified as either tree nuts (a one-seeded fruit in a hard shell) or peanuts (a member of the legume family). A one-ounce serving of nuts contains between 160 and 200 calories, of which 80-90 percent comprises fat. Despite this high-fat content, the fat in nuts is primarily in the monounsaturated form. Monounsaturated fats, when substituted for saturated fat in the diet, can help reduce total and LDL, or “bad” cholesterol levels while maintaining the “good” cholesterol, HDL. Other added benefits of nuts are they are naturally cholesterol free, a good source of dietary fiber and protein, and contain a variety of heart disease-fighting vitamins and minerals like vitamin E (a potent antioxidant), folic acid, niacin, magnesium, vitamin B 6 , zinc, copper and potassium. Nuts also contain the nonessential amino acid arginine. Arginine is touted for it’s role in protecting the inner lining of the arterial walls, making them more pliable and less susceptible to atherogenesis. Lastly, nuts are a good source of healthful phytochemicals, biologically active plant chemicals with high antioxidant properties linked to prevention of coronary heart disease. Because nuts are so calorically dense it is important to incorporate them into the diet sensibly. To avoid weight gain, substitute added nuts for food sources high in fat, specifically saturated fat. For example, top a salad with nuts instead of bacon bits and croutons. Proper serving size is also a must. Having a scale on-hand is your best bet, although not always practical. If a scale is not available, check the Nutrition Facts panel on the food label to locate the serving size. A one-ounce serving of nuts greatly differs. The following equal one ounce: 24 almonds, 18 medium cashews, 12 hazelnuts or filberts, 8 medium Brazil nuts, 12 macadamia nuts, 35 peanuts, 15 pecan halves and 14 English walnut halves (3). Prepackaging nuts into small, single-serving containers or bags can help keep the servings under control. All it takes is one, one-ounce serving a day or five ounces per week of a variety of nuts to reap the heart-disease fighting benefits found in the research presented above. However you enjoy them, remember that adding nuts to your diet is one of many nutritional strategies aimed at reducing your risk of coronary heart disease. The best way to reduce your risk is to combine a high-fiber diet, rich in complex carbohydrates (whole grains, legumes, nuts and seeds) to a variety of fruits, vegetables and low-fat dairy each day to reap optimal heart-health benefits. Add to the equation a healthy body weight and regular physical activity and you can effectively reduce your risk of coronary heart disease. Some more nut facts: Walnuts contain a large percentage of polyunsaturated fat and are an excellent source of omega-3 fatty acids. Omega-3 fatty acids effectively help reduce triglycerides and are linked to a reduced risk of heart disease. Almonds contain calcium, around 80 milligrams in one ounce, and can be a healthful way to boost calcium in the diet. Pine nuts are a good source of iron, containing almost 3 milligrams in a one-ounce serving. The bulk of calories in chestnuts come from carbohydrate instead of fat. Five ounces of water chestnuts contain only 3 grams of total fat, but pack a whopping 350 calories. Peanut butter contains the same heart-protective benefits as whole peanuts however, manufacturers add salt, sugar and sometimes partially hydrogenated fats to enhance flavor and spreadability. Opt for natural peanut butter, which contain fewer to none of these additives.** Unsalted, dry roasted or unprocessed nuts are typically found in the baking isle, produce or bulk food section of the grocery store; salted, oil-roasted nuts in the snack section. To reduce sodium and added fats in the diet, avoid the salted, oil-roasted nuts. ** Note: a strong association between a reduced incidence of coronary heart disease and consumption of peanut butter was not found in the articles referenced. However, peanut butter can be incorporated into a healthful eating pattern and still provides a variety of heart-disease fighting nutrients. Consume in moderation. Melissa Stevens, MS, RD, LD Nutrition Program Coordinator Preventive Cardiology and Rehabilitative Services Cleveland Clinic Foundation – Cleveland, Ohio