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Expert Pearls

Exercise - antioxidants - 24460

Antioxidants (beta-carotene, vitamin C, vitamin E) can reduce oxidative damage in heavy exercisers. [Sports Medicine, 1996;21(3):213-238. 24460 (1996)] Summary Interview PubMed

Exercise - antioxidants - 34758

Antioxidants - beta-carotene 32 mg/d, vitamin C 1000 mg/d, vitamin E 600 mg/d reduced lipid peroxides and prevented reductions in vitamin C levels in professional basketball players. [Int J Sports Med, 2000;21(2):146-150 . 34758 (2000)] Summary Interview PubMed

Exercise - athletes, probiotics - 48851

Lactobacillus rhamnosus and Lactobacillus paracase at 109 cells per day in a powder suspended in water (aqueous suspension) in the morning, during breakfast in a single dose. [ Curr Microbiol, 2011 June; 62(6):1689-96. 48851 (11/2011)] Summary Interview PubMed

Exercise - beetroot juice - 47417

Beetroot juice (nitrate rich) 500 ml sipped throughout the day. [J Appl Physiol, August 6, 2009; [Epub ahead of print]. 47417 (10/2009)] Summary Interview PubMed

Exercise - beetroot juice - 49617

Beetroot juice at 140 ml (~8 mmol of nitrate) taken 2.5 hours before exercise.

[J Appl Physiol, 2013 May 2; [Epub ahead of print]. 49617 (6/2013)] Summary Interview PubMed

Exercise - beets - nitric oxide - 50122

Beetroot - 200 grams of baked, peeled and chopped beetroot (≥500 mg nitrate), mixed with cinnamon and other herbs for palatability, taken on an empty stomach 45-60 minutes before running. [JAcad Nutr Diet, 2012 Apr;112(4):548-52. 50122 (9/2012)] Interview PubMed

Exercise - branch chain amino acids (bcca) - 45547

Branch chain amino acids (BCAA) 6 gms/d in 5 divided doses during the run, an additional 2 grams administrated on the day of 25-km run (2g/500ml; 0.4% mixture of BCAA in a 4% carbohydrate solution) reduced muscle soreness, fatigue and LDH elevation. [J Sports Med Phys Fitness, 2007; 47(3): 316-322. 45547 (12/2007)] Summary Interview PubMed

Exercise - caffeine - 20801

Caffeine 3 mg of caffeine per kilo of body weight (approximately1 to 1½ mugs of strong coffee) as ergogenic aid for endurance and sprint activity. [J Applied Physiol, 1994;19(1):111-138. 20801 (1995)] Summary Interview

Exercise - carnitine - 25588

Carnitine (-L) 3 gm/d reduced DOMS (delayed onset muscle soreness) and CPK levels after eccentric exercise of the quadriceps (20 minute single step test). [Int J Sports Med, 1996;17:320-324. 25588 (1997)] Summary Interview

Exercise - citrulline mallate - 47908

Citrulline malate 8 grams one hour before the training session. [J Strength Cond Res, 2010 Apr 7; [Epub ahead of print]. 47908 (6/2010)] Summary Interview PubMed

Exercise - coenzyme q10 - 46214

Coenzyme Q10 100mg b.i.d. (1 tablet, “fast-melt”) taken 30 minutes prior to each meal (morning and night). [J Int Sic Sports Nutr, 2008; 5(1): 8. 46214 (7/2008)] Summary

Exercise - coenzyme q10 - 47366

Coenzyme Q10 100 mg daily in a single dose every 24 hours in powder-filled capsules in the morning after breakfast increased anaerobic capacity. [J Strength Cond Res, 2009 July 28; [Epub ahead of print]. 47366 (10/2009)] Summary Interview PubMed

Exercise - coenzyme q10 - 48741

Coenzyme Q10 100 mg daily in a single dose (powder-filled capsules) in the morning after breakfast for 8 weeks decreased malondialdehyde (oxidative stress) after repeated short-term supramaximal exercise. [ J Sports Med Phys Fitness, 2011 June;51(2):305-12. 48741 (8/2011)] Summary Interview PubMed

Exercise - coq10, ubiquinol - 49660

Ubiquinol at 50 mg per capsule taken as 2 capsules three times daily with food increased maximum power output in healthy trained athletes.

[J Int Soc Sports Nutr, 2013 April 29;10(1):24. 49660 (7/2103)] Summary Interview PubMed

Exercise - creatine - 28249 / 28621 / 28250

Creatine 20 g/d loading dose x 5 days then 2-5 gm/d (‘sprinting’ type exercises). [Internat J Sports Med, 1997;18:369-372. 28249, 28621/28250 (1997)] Summary Interview

Exercise - creatine - 32700

Creatine 20 g/d loading dose x 5 days then 2-5 gm/d (‘sprinting’ type exercises). [Clin J Sports Med 1998;8(4):286-297. 32700 (1999)] Summary Interview

Exercise - creatine - 34329

Creatine 20 g/d loading dose x 5 days then 2-5 gm/d (‘sprinting’ type exercises). [J Sports Med Phys Fitness, 1999;39:189-196. 34329 (2000)] Summary Interview

Exercise - disease prevention - 24181B

Disease prevention - daily participation in the prescribed exercise program has highly beneficial effects on cardiovascular diseases, diabetes, arthritis, hyperlipidemia, depression, cancer and COPD: a) by increasing blood supply to all organs and tissues; b) by improving muscle/tendon/ ligament/strength, mobility and flexibility; c) by the release of endorphins (the feel good hormones); d) by increasing bone formation; and e) by stimulating creativity. Exercise restores/improves the function of all body tissues and organs. [The Physician and Sports Medicine, February, 1996;24(2):72-78. 24181B (1996)] Summary Interview

Exercise - duodenal ulcer - 35844

Duodenal ulcer risk was reduced risk by approximately 50% in males with moderate or higher amounts of leisure-time physical activity (active - those who walked or ran 10 miles or more a week; moderately active - those who walked or ran less than 10 miles a week or did another regular activity). [West J Med, August 2000;173:101-107. 35844 (2000)] Summary Interview

Exercise - ginger - 47991

Two grams of ground ginger (either “raw” or “heat-treated”) divided into 6 capsules was taken in a single dose orally with water away from meals. [J Pain, 2010 Apr 23; [Epub ahead of print]. 47991 (8/2010)] Summary Interview PubMed

Exercise - juice plus® - 44563

Juice Plus® 6 capsules/d (12,500 IU vitamin A activity (100% from beta-carotene), 276 mg vitamin C, 108 IU vitamin E, 780 mcg folate, and 80 mg calcium per day, in addition to other phytonutrients / reduced post-exercise protein carbonyls). [Med Sci Sports Exerc, 2006; 38(6): 1098-105. 44563 (12/2006)] Summary Interview

Exercise - lactobacillus paracase, lactobacillus rhamnosus - 48851

Lactobacillus rhamnosus and Lactobacillus paracase at 109 cells per day in a powder suspended in water (aqueous suspension) in the morning, during breakfast in a single dose. [Curr Microbiol, 2011 June; 62(6):1689-96. 48851 (11/2011)] Summary Interview PubMed

Exercise - magnesium orotate - 31201

Magnesium orotate 1,000 mg (65.6 mg of elemental magnesium) t.i.d. improved cardiovascular function and exercise tolerance in CHD patients. [Cardiovascular Drugs and Surgery, 1998;12:153-156. 31201 (1999)] Summary Interview

Exercise - melatonin - 48703

Melatonin in 3 mg capsules taken orally, 1 capsule two days before the exercise test with the dinner, 3 capsules on the previous day (breakfast, lunch and dinner), 1capsule one hour before beginning the physical test. [J Pineal Res, 2011 April 21; [Epub ahead of print]. 48703 (6/2011)] Summary Interview PubMed

Exercise - probiotics - 49368

Probiotics (Bifidobacterium bifidum W23, Bifidobacterium lactis W51, Enterococcus faecium W54, Lactobacillus acidophilus W22, Lactobacillus brevis W63, and Lactococcus lactis W58; Ecologic®Performance or OMNi-BiOTiC®POWER) at 2 sachets per day at 2 g each (4g/day), equivalent to1010 CFU/day was taken in 100–125 mL of plain water with one sachet taken one hour prior to meals decreased zonulin levels suggesting improvement in gut barrier integrity. [J Int Soc Sports Nutr, 2012 Sep 20;9(1):45. 49368 (11/2012)] Summary Interview PubMed

Exercise - ribose - 40023

Ribose 5 g dissolved in water and ingested 30 - 60 minutes before and after weight-training regimen (total of 10 g/d). [Curr Therapeutic Res, August 2002;63(8):486-495. 40023 (2003)] Summary Interview

Exercise - vitamin c - 31868

Vitamin C 500 mg/d. [Internat J Vit Nutr Res, 1999;69(1):41-44. 31868 (1999)] Summary Interview

Exercise - vitamin c - 44563

Vitamin C 1000 mg/d, vitamin E 400 IU/d and selenium 90 ug/d (reduced post-exercise muscle soreness). [Med Sci Sports Exerc, 2006; 38(6):1098-105. 44563 (12/2006)] Summary Interview

Exercise - vitamin c - 44563

Vitamin C 1000 mg/d and vitamin E 400 IU/d (reduced post-exercise protein carbonyls). [Med Sci Sports Exerc, 2006; 38(6): 1098-105. 44563 (12/2006)] Summary Interview

Exercise - vitamin c - 44694 / 46287

Vitamin C 1000 mg t.i.d. (pretreatment reduced muscle soreness). [Int J Sport Nutr Exerc Metab, 2006 Jun;16(3):270-80. 44694/46287 (4/2007)] Summary Interview

Exercise - vitamin d2, vitamin d3 - 48786

Vitamin D2 or D3 at 50,000 IU given once or twice weekly with breakfast in vitamin D insufficient (<32 ng/ml) hypercholesterolemic subjects suffering from statin-induced myositis-myalgias resulted in resolution of these symptoms with normalization of vitamin D levels (goal 40-80 ng/ml). [Curr Med Res Opin, 2011 July 6; [Epub ahead of print]. 48786 (9/2011)] Summary Interview PubMed

Exercise Performance - vitamin d - 49628

Vitamin D3 2000 IU per day in elite ballet dancers significantly increased isometric strength and vertical jump, and significantly reduced injuries compared to controls. Vitamin D insufficiency was defined as a circulating serum 25(OH)D level between 10–30 ng/ml (25–75 nmol/l) and deficiency as a level below 10 ng/ml (25 nmol/l)).

[J Sci Med Sport, 2013 April 22; [Epub ahead of print]. 49628 (6/2013)] Summary Interview PubMed
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