Natural Products Insider

NOV-DEC 2018

INSIDER is the leading information source for marketers, manufacturers and formulators of dietary supplements, healthy foods and cosmeceuticals. Since 1997, INSIDER has been serving the needs of the global nutrition industry.

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naturalproductsinsider.com 27 Clean Eating The average modern diet features many processed and "fast" foods. Many sports dieters have eschewed refi ned and processed foods under the belief a cleaner diet is truer to the human body. The Whole30 and paleo diets are examples. Paleo proponents adopt an ancient hunter-gatherer approach, eating only foods that were available in caveman era (Paleolithic). This means yes to lean meats, vegetables and fruits, but no to dairy, juice, sugar, most grains and legumes. Many popular sports products like bars, beverages, foods and supplements are processed, so where does that leave paleo devotees? Clean label products, with their short list of recognizable ingredients, can help, but not all will be allowable for the strictest paleo dieters. And while unrefi ned carbs are OK under this diet, many athletes and active consumers need suffi cient carb intake for energy, especially for high-intensity exercise. Whey and casein are "out" for paleo athletes, as are milk protein concentrate and other dairy versions. Food is the true protein source here, with nuts, seeds, eggs and plants being OK, but some devotees may only allow the cleanest of plant protein powders. Without dairy, calcium might be hard to come by, as many such dieters might not eat enough dark leafy greens to get enough calcium. In addition to calcium and vitamin D supplements, paleo followers may look at probiotic supplements. Omega-3s are also warranted if paleo dieters do not eat enough fi sh. Who Needs to Eat? The intermittent fasting approach to sports dieting can take many forms, with fasting occurring on alternate days or certain hours during the day. Whatever the design, intermittent fasting involves a specifi ed period of zero energy intake. In its position statement, ISSN noted research has not yet convincingly answered the question of whether intermittent fasting has a signifi cantly greater impact on body composition than daily calorie restriction. "Questions remain about whether [intermittent fasting] could outperform daily linear or evenly distributed intakes for the goal of maximizing muscle strength and hypertrophy," they concluded. '[Intermittent fasting] warrants caution and careful planning in programs that require optimal athletic performance." For those trying some form of intermittent fasting, BCAAs and creatine do not have a caloric value and could help with MPS, energy and performance. Many also turn more to stimulants, including caffeine, to get a kick before a workout Sports Nutrition: Athletes with Specialized Diets and stave off feelings of fatigue during workout. A multivitamin and mineral supplement would also help provide necessary micronutrients during periods of fasting, evening out micronutrition rather than having drastic hills and valleys. Unsung Heroes: Enzymes Whenever someone makes a signifi cant change in the diet, the body can struggle to keep up, at least initially. In the case of ketogenic diets, when an athlete fi rst starts to enter ketosis, energy and performance might drop off as the body tries to fi nd energy. Many keto proponents have reported the body eventually gets used to using fat as a primary fuel and struggles less from carb and glycogen decreases; such athletes often called themselves "fat adapted." Drastic dietary changes can quickly challenge digestion. Adaptive enzyme secretion means the body makes only those enzymes it needs to digest the foods being eaten, rather than making all possible enzymes all the time. Dietary enzymes are non-caloric molecules that help catalyze nutrient breakdown. Proteases target proteins, lipases tackle fats, amylases handle carbs and cellulases take care of plant fi bers. Depending on the specifi c diet undertaken, different combinations of these digestive enzymes could improve the digestive burden. For example, a keto diet may need less amylases and more lipases and proteases. A vegan diet could benefi t from increased cellulases. The high-protein diet, of course, would require higher amounts of proteases. Many sports dieters have eschewed refined and processed foods under the belief a cleaner diet is truer to the human body.

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