Chocolate Milk For Workout Recovery

Credit: Thomas Allison, Daily Texan

Researchers at the University of Texas recently concluded, chocolate milk offers the same recovery benefits as many commercial workout supplements.

From The Daily Texan

John Ivy, a UT professor who led two studies through the Department of Kinesiology and Health Education, said participants first completed a rigorous three-hour workout. Some were given low-fat chocolate milk immediately after while others were given common carbohydrate sports drinks or a calorie-free beverage. The athletes consumed another dose of the beverages two hours later and then completed a cycling time trial to evaluate the effects of chocolate milk on their post-exercise recovery.

“Participants performed much better when they received chocolate milk versus receiving a carbohydrate supplement or if they didn’t receive any supplement at all,” Ivy said. “They were able to finish the time trial much faster.”

Ivy said the amount of chocolate milk each athlete needed to consume varied depending on their body weight, but the dosage amount was typically between eight and 14 ounces. He said while some people believe increasing protein intake alone optimizes recovery after a workout, combining proteins with carbohydrates is more effective.

“Chocolate milk has a great carbohydrate to protein ratio, and so we thought that would be a food we could use for recovery rather than having to use a lot of the supplements that have been developed for that purpose,” he said.

Ivy said other types of milk such as plain low-fat milk or soy milk are not as effective in achieving these benefits because they lack the carbohydrates found in chocolate milk. His book "Nutrient Timing" explores the impact that the timing of supplement intake has on athlete recovery. Ivy said athletes achieve the most benefits by consuming chocolate milk immediately following a workout and then again two hours later.

Engineering senior Christine King said she tries to replenish her body after her Texercise classes by eating food high in protein within an hour after working out.

“I haven’t tried using chocolate milk after a workout yet, but I’ve heard that it has all the nutrients and things that you need to refuel,” King said.

Robin Merket, a physician at University Health Services, said she has found consuming a combination of carbohydrates and protein after a workout promotes muscle healing and growth.

“After working out we also recommend that people hydrate themselves no matter what to replenish hydration that they lose through sweat,” Merket said. “Most people may not want to eat solid foods after vigorous exercise, but chocolate milk can provide a good replacement for receiving those vital nutrients after a workout.”

According to these results, we can all probably save some money on post-recovery supplements and opt for some delicious chocolate milk instead. Eight to 14 ounces is all it took to improve performance in the study. This is a great option for young athletes. I'd much rather see them using something safe like chocolate milk than all the unproven supplements out there.

Supplement Companies Look for Opportunity at NFL Combine

I found this bit of behind the scenes info interesting from National Football Post at the 2011 NFL Combine:

Specialized trainers hired by agents will have hotel rooms set up for players to get stretched, have massages and/or pick up supplements. Several supplement and equipment companies will make their presence known as well.

Paea (Photo: Gazette Times)

No supplement companies were named in the article but I bet there are plenty of companies hoping to get their name out there like S.W.A.T.S did with Hue Jackson, Ray Lewis and Roy Williams promoting the Ultimate Spray. Supplement companies should be looking for an endorsement from Oregon State DT Stephen Paea who set a record for the bench press with 49 reps of 225 pounds (video of the beastly achievement @ NFL.com). Anyone know what supplement companies are trying to get there name out there at the combine?

ExtenZe Recalled: Counterfeits Contain Viagra and Cialis

Male Sexual Enhancement Supplement Extenze

The FDA posted a press release revealing the recall of ExtenZe. It appears that a counterfeit product made it's way to store shelves.  The counterfeit product was found to contain sildenafil (Viagra) and tadalafil (Cialis), both prescription medications for erectile dysfunction. It was also found to contain sibutramine (Meridia) a stimulant prescription weight loss medication. From the FDA:

FOR IMMEDIATE RELEASE - February 22, 2011 -Biotab Nutraceuticals, Inc. (“Biotab”) is conducting a voluntary recall of two lots of EXTENZE nutritional supplement tablets. Some packages bearing lot numbers 0709241 and 0509075 are counterfeit products containing undeclared drug ingredients that can pose a serious risk to health.

Biotab learned about the problem after being notified by the Food and Drug Administration (FDA) that two lots of counterfeit product purporting to be EXTENZE contain undeclared drug ingredients. More specifically, lot 0709241 contains tadalafil and sildenafil, and lot 0509075 contains tadalafil and sibutramine. The counterfeit products are sold at retail nationwide in the form of carded four-packs (lot 0709241) and in the form of a box of thirty tablets divided into two fifteen tablet blister packs (lot 0509075).

Tadalafil and sildenafil are drugs used to treat erectile dysfunction (ED). These drugs may interact with nitrates found in some prescription drugs (such as nitroglycerin) and may lower blood pressure to dangerous levels. Consumers with diabetes, high blood pressure, high cholesterol, or heart disease often take nitrates. ED is a common problem in men with these conditions, and consumers may seek Extenze to enhance sexual performance.

Sibutramine is a controlled substance that was withdrawn from the market in October 2010 for safety reasons. Sibutramine is known to substantially increase blood pressure and/or pulse rate in some patients and may present a significant risk for patients with a history of coronary artery disease, congestive heart failure, arrhythmias or stroke.

The counterfeit Extenze product is not manufactured, distributed or packaged by Biotab, but is falsely marked with the same lot numbers used by Biotab for its genuine product. Because it is very difficult to distinguish the counterfeit from the genuine product, Biotab decided to conduct this voluntary recall of the two affected lots. It is possible that there may be other counterfeit products on the market that have yet to be identified.

Consumers in possession of product from the lots in question only should return any unused product to its immediate supplier for a direct refund. Customers with questions can call (626) 775-6334 Monday through Friday between 9 a.m. and 4 p.m. for further instructions or information with respect to the return and refund process. Additionally, Biotab will refund the supplier for any genuine (non-counterfeit) product returned to it.

ExtenZe is the "natural" male sexual enhancement pill containing the prohormone DHEA, yohimbe extract, horny goat weed and a plethora of other herbal compounds plus a sprinkle folic acid and zinc, because, why not? It has celebrity endorsers such as two time superbowl champion head coach and NFL Fox analyst Jimmy Johnson. It's marketed all over the place. From the ExtenZe website:

ExtenZe is a strong, advanced formula designed to increase the size* of your penis and enhance sexual desire, pleasure and performance. It is one of the newest, most advanced medically designed formulas ever created for male sexual enhancement, it's simply the best and is all natural with no harmful side effects. Increase the size of your penis in just a few weeks by taking one ExtenZe tablet each day. ExtenZe works for men of any age.

Even if you've tried everything, even other pills, you owe it to yourself to try the one that really works…ExtenZe! 

ExtenZe Supplement Facts (Photo: ExtenZe)

  
There's way too many ingredients in this stuff for me to believe it's safe or effective.  If anyone gets their hands on the counterfeit stuff, I'm sure it'll work wonders because it actually contains prescripiton erectile dysfunction medicines Viagra and Cialis. DHEA, a prohormone and one of the main ingredients in ExtenZe is believed to be effective for male sexual enhancement. It doesn't get great reviews.

Cheryl Miller Manhandles Kid at 2011 NBA All-Star Game

I was shocked to see Cheryl Miller grab the kid by the collar and yank him like that. I bet he instantly burst into tears after the camera cut away from him. See video of the incident below thanks to youtube user poplar45.

To set the stage, Serge Ibaka decided to hang a kid's teddy bear on the rim and yank it off with his teeth while dunking the basketball.  After Ibaka successfully completed the dunk, the kid was excited to get his bear back and hugging it when Cheryl Miller had enough of the kid's excitement and decided to grab him by the collar and yank him back to security guards. You could hear her say, "Security, take him out of here!" as she grabs the child by the collar and forcefully yanks him back. It was a bizarre episode. I can't decide what was more bizarre, the cheesiness of Serge Ibaka's dunk, the kid's mohawk hair, Cheryl Miller's resemblance to predator, or the way she manhandled the kid. The poor kid was just excited to get his teddy bear back from Serge Ibaka's teeth after he tore it off the rim while throwing down his slam dunk.

I know this is a bit off-topic for this blog, but am I missing something here or was that totally inappropriate for her to manhandle that little kid like that?

Update: Better video below including Ibaka's dunk (idleedison)

Ergogenic Aids: Few Perform as Claimed

A joint position statement from the American Dietetic Association (ADA), Dietitians of Canada (DC), and American College of Sports Medicine (ACSM) classifies ergogenic aids into four groups according to their safety and effectiveness:

1. Those that perform as claimed

•  creatine, caffeine, sport drinks, gels and bars, sodium bicarbonate and proteins and amino acids

2. Those that may perform as claimed but for which there is insufficient evidence of efficacy at this time

• glutamine, β-hydroxymethylbutyrate, colostrum, and ribose 

3. Those that do not perform as claimed

• amino acids, bee pollen, branched chain amino acids, carnitine, chromium picolinate, cordyceps, coenzyme Q10, conjugated linoleic acid, cytochrome C, dihydroxyacetone, γ-oryzanol, ginseng, inosine, medium-chain triglycerides, pyruvate, oxygenated water, and vanadium.

4. Those that are dangerous, banned, or illegal and, therefore, should not be used.

• androstenedione, dehydroepiandrosterone, 19-norandrostenedione, 19-norandrostenediol, and other anabolic, androgenic steroids, Tribulus terrestris, ephedra, strychnine, and human growth hormone.  

It's interesting to find proteins and amino acids in group 1 - those that perform as claimed, then again amino acids and branched chain amino acids in group 3 - those that do not perform as claimed.  I guess it depends on what the claim is. 

Although a major source of profit comes from products in categories 3 and 4, these products do not live up to their hype and are often dangerous, banned or illegal. If you wanna bulk up, stick with creatine, muscle milk, and plenty of water.  It'd be nice to have a few USP verified options.

Muscle Milk, mmm. (Photo: Cytosport)

Olympic Athletes Using Fewer Dietary Supplements

An interesting new study of Olympic athletes shows declining use of dietary supplements. Although decreasing, overall rates of dietary supplement were found to be extremely high among elite Finnish athletes. 81% of Finnish Olympic athletes reported dietary supplement use in 2002 versus 73% in 2009.  The study found an average of 3.4 dietary supplements per athlete in 2002 versus an average of 2.6 dietary supplements per athlete in 2009. Investigators found endurance athletes and speed and power athletes were the most frequent vitamin, mineral and dietary supplement users.  The most often used supplements were multivitamins, protein and vitamin C.  Additionally, dietary supplement use was found to be significantly higher in older age groups. Investigators explained the decrease in dietary supplement use over the years was partly due to increased awareness concerning purity issues and contamination of dietary supplements. This blog and others seem to be getting the word out!


Journal of the International Society of Sports Nutrition 2011, 8:1 :

The main finding in our study was the decreased supplementation among elite Finnish athletes. Significant decrease was observed in all supplement use (81% in 2002 and 73% in 2009) and vitamin use (67% in 2002 and 55% in 2009). The decrease in DS use may be partly explained with athlete´s increased awareness concerning purity issues and contamination of dietary supplements.


On a side note, orienteer and Finnish athlete of 2010 Minna Kauppi deserves a bit more international attention. Orienteering is not an olympic sport so her talents have gone under appreciated on an international scale.  She has a website.  Here are a few pics:

Finnish Athlete of 2010 Minna Kauppi (Photo: Lehtikuva)

Minna Kauppi (Photo: minnakauppi.com)

Dietary Supplement Manufacturer Irwin Naturals Settles $2.65M Lawsuit

In a shining example that "natural" doesn't mean safe, dietary supplement manufacturer Irwin Naturals, Inc. has agreed to settle a $2.65 million dollar lawsuit in which prosecutors claim the company marketed products with 14x the allowable amount of lead and advertised Hoodia products containing no Hoodia. Story from businessweek:

Irwin Naturals Inc. has agreed to pay $2.65 million in what prosecutors say is the largest settlement by a dietary supplement manufacturer for unfair business practices in California.

The 10 district attorneys that sued the Los Angeles-based company over misleading advertising signed the settlement Tuesday.

Prosecutors accused the company of marketing products with more than the amount of lead allowed under a state measure requiring disclosure of any carcinogens, advertised Hoodia products that didn't contain the herb and failed to reimburse customers for returns.

The company sells its products in retail stores and through direct sales.

An investigative team found that their products didn't contain Hoodia and some contained 10 times the legal limit of lead.

The settlement doesn't require Irwin Naturals to acknowledge fault or liability.

This is yet another example of why I only recommend supplements that are USP verified or receive the Consumer Lab seal. It seems a number of products manufactured by this company had issues. More details of the settlement were available from the Orange County District Attorney's Office:

Irwin Naturals Hoodia product not named in lawsuit

The settlement, signed today Feb. 1, 2011, by the Honorable David McEachen and the 10 District Attorney Offices, requires that Irwin Naturals products marketed and sold in California be accurately labeled with a lead warning if the product exposes the consumer to over half a microgram lead intake per day. The order requires them to pay $1.95 million in civil penalties to provide support for future enforcement of California consumer protection laws, provide up to $100,000 in restitution to California consumers who did not receive previously requested refunds, and $600,000 in investigative costs.

Irwin Naturals is a Los Angeles-based dietary supplement distributor to over 50 countries, which markets and sells its products retail and through direct sales. In 2008, a California taskforce manned by the 10 District Attorney Offices, created to investigate dietary supplements claims, began an investigation into Irwin Naturals for false and misleading representation in their marketing and sales of certain products, including Dual Action Cleanse, Fast Action Hoodia Diet, and 10 Day Hoodia Diet. Testing of Hoodia products revealed that they did not contain any Hoodia gordonii, contrary to their labeling information.

A subsequent investigation revealed that Irwin Naturals was marketing and selling certain dietary supplements containing lead. California Law requires that all products containing more than half a microgram of lead be marked with warning labels. Laboratory testing revealed that certain Irwin Naturals products, Green Tea Fat Metabolizer and Green Tea Fat Burner, contained over half a microgram of lead. Samples of the company’s System Six and Green Tea Fat Meltdown dietary supplements tested up to 10 times over the legal limit of lead and Green Tea Fat Burner tested over 14 times over the legal limit of lead.

The settlement did not require the defendant to admit fault or liability. Irwin Naturals agreed to strict injunctive terms to prevent any future unfair or deceptive business practices. They stopped selling and/or reformulated all of the tested products since being alerted to the test results and will be required in the future to include warning information with all products containing specific levels of lead marketed to California residents. Irwin Naturals was ordered to pay restitution to consumers who filed documented complaints with Irwin Naturals, the Better Business Bureau, the California Attorney General or any of the prosecuting District Attorney Offices between July 1, 2006 and Jan. 18, 2011, who have not already received refunds.

I'm thankful prosecutors are taking these fraudulent companies to task. If consumers start catching on that many supplement manufacturers are doing this same thing and not getting caught, people will begin to realize the importance of USP verification of dietary supplements. Consumer demand for verification is the only thing that will drive these companies to have their products verified so you and I will truly know what we are putting into our bodies.

Anabolic Steroids Linked to Infertility in Young Men

It has long been known that anabolic steroids can lead to infertility in males. With increasing use of anabolic steroids in recent years, doctors have noticed growing numbers of men becoming infertile. My favorite part of the article explains, "Acne, aggression and an unexplained, orangey skin tone akin to a tan are also associated with use of steroids."  

A-Rod and his orangey skin. Deadspin

Let me explain the orangey skin tone.  Steroid users also have a tanning problem and obsession with appearance. It's probably better they don't pass their narcissistic personality disorders on to the next generation.

Source: guardian.co.uk:

Growing numbers of men are becoming infertile because they take anabolic steroids in their quest for a muscular body, doctors have warned.

Urologists are seeing more and more men whose difficulty in becoming a father is linked to consumption of the muscle-boosting drugs.

Steve Payne, a consultant urologist at the Manchester Royal Infirmary and a council member of the British Association of Urological Surgeons, said: "Many fit young men who believe they are at the peak of physical perfection don't believe it could be their fault when their wives or girlfriends find it difficult to become pregnant.

"They are insulted when it is suggested that they undergo a sperm test, and horrified when the results of those tests show an absence of sperm in the sample."

Such men are then referred to a urologist, and undergo a blood test. If they have been using steroids, they often have what Payne calls deranged levels of sex hormones.

Men who regularly go to the gym should avoid taking steroids to bulk up, Payne added.

Acne, aggression and an unexplained, orangey skin tone akin to a tan are also associated with use of steroids.

Dr Allan Pacey, a senior lecturer in andrology at Sheffield University, warned: "It is a very real risk that men who take anabolic steroids will become infertile. It's almost certain that they [the steroids] will have an effect of some sort on their fertility and, in the worst-case scenario, that sperm production will stop altogether.

"These patients walk through the door looking like Arnold Schwarzenegger in his younger days. They are having fertility problems, and it suddenly becomes obvious where the problem may lie."

Some men who stop taking steroids never regain their reproductive capacity and for others it takes years for normal sperm production to resume, Pacey added.

Found the story at Taylorhooton.org