ARTICLE 17: REDUCE MUSCLE AND IMMUNE SYSTEM STRESS

In Article 16 we talked about the first two "R's" of the R4 system of recovery: rehydrate and replenish muscle glycogen. In this installment, we discuss the third "R": reduce muscle and immune-system stress.

Reduce Muscle and Immune System Stress - With every breath you take, you inhale oxygen atoms that may become free radicals. Free radicals are atoms that are short one electron, and must steal an electron from another atom to become whole again. In doing so, they cause damage to the "robbed" cell. To be precise, free radicals cause damage to cell membranes by attacking the structural lipids (phospholipids) that compose them, weakening the cell membrane and affecting membrane-bound enzymes. The toxic byproducts of these attacks wreak further havoc by inactivating other enzymes.

Antioxidants are substances that neutralize free radicals and help detoxify your body and protect it against oxidative stress. Your body produces some antioxidants; others must be obtained from your diet. Due to the generally poor nutritional content of modern foods, it is essential that athletes take supplemental antioxidants to reduce oxidative damage to muscle. Unchecked oxidative damage may result in reduced performance and premature aging over the long term, two outcomes that any athlete can do without.

Some of the better known antioxidants include Vitamins A, C and E, beta-carotene, and the mineral selenium. Other important but lesser-known antioxidants include substances found in citrus fruits, tomatoes, teas (especially green tea), soybeans, and leafy green vegetables.

Many athletes are under the impression that taking Vitamins C and E will cover their antioxidant needs. Wrong! It is important to ingest the broadest possible range of these nutrients, as different antioxidants combat different free radicals and many of them work in synergy with one another. The First Endurance MultiV has a phenominal antioxidant profile that provides many different types of antioxidants in each serving. Antioxidant supplements should be consumed with meals, and should also be a component of your post-workout recovery drink.

Immune system stress is another by-product of endurance training. Exercise can reduce the ability of white blood cells and other immune system cells to effectively fight off infections, and it can also deplete the body's supply of nutrients that keep you healthy.

Glutamine is an important immune-system-supporting nutrient for which endurance athletes are often deficient. This amino acid is a source of energy for white blood cells and other immune system cells. Endurance athletes in heavy training should consider taking supplemental glutamine, either by mixing it into a post-workout recovery drink or by purchasing a recovery drink that already contains glutamine. Supplementation of from 2 to 6 grams, two to four times per day has shown immune supporting benefits.

In the Article 18, we'll discuss the last "R" of the R4 system - rebuild muscle protein.

Have a question about this article?? Simply post a reply and we will respond within 24 hours!