May - June 2005

Event Nutrition: Pre-Performance and Recovery

With the warm weather and more bike rides happening, how you eat is just as important as how you ride. For its March General Meeting, the 5BBC was treated to a lecture by nutritionist Jerry Hickey,R.Ph. He’s the Scientific Director of InVite Health, Inc., and has an extensive understanding of how cyclists need nutrient supplementation, both before and after riding.

In addition to his presentation, InViteHealth is offering 5BBC members a 20% discount on all its InviteHX products or formulas. This offer is for one coupon per member and expires on April 30, 2006. If you log onto the members only section of the our website you can get details about the courtesy discount. You can go to InViteHealth’s website for store locations and free consultations with a healthcare professional. Or, feel free to contact me. I hope you find the information from Jerry’s presentation valuable.

Barry Hartglass
2005 Programs Coordinator
Programs@5BBC.org

Jerry Hickey, R.Ph.

Intelligent use of nutrients before and after an intensive workout can make the difference between better performance and not sustaining an injury. Here are my recommendations for nutrient supplementation both before and after a bicycle ride, and the reasons behind selecting each nutrient:

Pre-performance

Superoxide dismutase (SOD) is a well-known, extensively studied and biologically active antioxidant enzyme. It’s a master defender of most of our cells. SOD is found in a number of foods. Unfortunately, our digestive juices break it down. This prevents any real absorption of this remarkable compound.

GliSODin is the first orally absorbable form of all-vegetarian SOD. GliSODin is melon-derived SOD that is then attached to wheat protein, preventing the degradation of SOD in our digestive tract. Human and animal studies show that supplementation with GliSODin improves our levels of SOD. The following are benefits of oral GliSODin supplementation:

• Helps negate the large amount of free radicals generated during intense exercise; this protects organs, tissues, muscle, and the immune system.
• Helps decrease the formation of peroxynitrate, a very potent free radical that causes pain in inflamed, arthritic joints. In a study of people with active osteoarthritis of the knee, improving SOD levels decreased knee pain and improved mobility and walking distance.
• Inhibits lactic acid production. Lactic acid causes the characteristic muscle burn during competition; this burning can cause muscles to seize, preventing them from being used to their full extent. Using GliSODin helps improve stamina and performance by enhancing muscle use.
• Protects the skin from the suns damaging ultraviolet radiation.

Rhodiola Rosea root is possibly the only true adaptogen. Rhodiola enhances work performance, improves energy, and decreases both physical and mental fatigue. Rhodiola improves oxygen utilization and exercise capacity, increasing endurance. It improves adaptation to long hours of work, high altitudes, and stress. Newer research shows that Rhodiola helps improve depression most likely by improving mental energy.

Multi-Vitamin/Mineral combination, for energy production, antioxidant protection, and repletion of important nutrients. Coenzyme Q 10 helps improve energy production in the muscles and protects the heart. L-Carnitine helps improve energy utilization while hydrating the muscle. Grape Seed extract helps decrease inflammation that can contribute to injury.

Post Performance

The quicker you recuperate from exercise or a competitive event, the less chance there is of suffering an injury. This also improves your performance the next time you compete and minimizes future injury.

As soon as possible after an event have a combination of Creatine Monohydrate, carbohydrate, whey protein powder and L-Glutamine. This accomplishes the following:

• Spares muscle and restores glycogen levels.
• Improves the supply of energy to the muscle.
• Decreases the risk of muscle injury.
• Decreases the risk of dehydration.
• Improves energy and stamina the next time you compete or exercise.
• Improves energy and strength, and improves coordination in older athletes.

Finally, remember that electrolyte drinks are needed to aid hydration and repletion of mineral levels.

Jerry Hickey, R.Ph.
Scientific Director
InVite Health, Inc.
www.invitehealth.com
healthprofessionals@invitehealth.com

The information he has provided is as a courtesy to the Five Borough Bicycle Club and its members. The opinions expressed should not be a substitute for medical advice; they are solely those of Mr. Hickey.