Going Beyond Basic Nutrition – Two Functional Food Components That Improve Performance
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Today, there is increasing interest and research into foods and components of food that provide health benefits beyond basic nutrition. There is recent evidence that demonstrates that some foods or their components can have benefits for the human body that go beyond satisfying the quantities of macronutrients necessary for daily function and living. These foods can be used functionally to help improve health for those that consume them.
Similarly, the field of human performance and athletic enhancement has seen substantial growth in its development in recent years through research on how to best improve or optimize performance. Researchers continue to try and find ways to help athletes grow bigger, faster, stronger, and perform longer through proper nutrition and supplementation within a training cycle or competitive season. It seems possible that certain foods commonly found in the diet can provide improvements in performance that athletes are looking for while also improving measureable biomarkers of health.
There are many bioactive components within the foods that people consume daily that can be used functionally to provide the benefits beyond the basic nutrition necessary for daily function. Specifically, two components that have been found to have profound effects on athletic performance include Omega-3 Fatty Acids and Dietary Fiber. Both of which are found in foods that can easily be purchased at local food markets. Omega-3 fatty acids can be found in fish, such as salmon and sardines, as well as flax seeds and walnuts10. Dietary Fiber can be found in foods, such as various fruits, grains, legumes, nuts, seeds and vegetables3.
Omega-3 Fatty Acids
Omega 3 fatty acids are long chain polyunsaturated fatty acids ranging from 18 to 22 carbon atoms in chain length with the first of many double bonds beginning at the third carbon.15The main types of Omega-3 fatty acids include Eicosapentaenoic Acid (EPA) consisting of 20 carbon atoms and 5 double bonds and Docosahexaenoic acid (DHA) consisting of 22 carbon atoms and 6 double bonds.15These components are produced from the Omega-3 fatty acid Alpha-Linolenic Acid (ALA).1Since EPA and DHA are not synthesized in the body and the conversion of ALA into these components are not enzymatically efficient, it is important to consume these components through the diet, or if needed, through supplementation.1
The intake of Omega-3 fatty acids is especially important for athletes because of the performance enhancing and recovery effects they provide. These effects include anti-inflammatory properties, decreased Delayed Onset Muscle Soreness (DOMS) and vasodilation.1
Ant-Inflammation
The management of inflammation from physical stress in athletics and exercise is crucial to recovery and performance. According to the article titled, “Omega-3 Polyunsaturated Fatty Acids in Physical Performance Optimization” by Timothy D. Mickleborough, the effects of intense exercise and training include muscle fatigue, soreness, Neutrophilia, central nervous tissue fatigue and catabolism of nutrients. Thus, leading to an inflammatory response of the body post exercise characterized by increased expression of cytokines such as tumor necrosis factor (TNF)-α, interleukin (IL)-1β, and IL-6.8The article cited a study that evaluated the effect of 2224 mg/day of EPA and 2208 mg/day of DHA for six weeks on resting and exercise induced inflammation with an exercise protocol that mimicked a typical military march. The study concluded that intake of EPA and DHA resulted in no significant effect on exercise induced inflammation. However, it significantly lowered resting levels of inflammatory biomarkers (C-reactive protein and TNF). This suggests that consuming adequate levels of Omega-3 fatty acids can help athletes decrease resting inflammation, allowing them to recover faster in order to train or perform optimally in subsequent practices or games.
Reducing Soreness
In addition to improving resting inflammatory markers to help athletes recover during periods of rest, the consumption of Omega-3 fatty acids have shown to aid in the reduction of DOMS as a result of training. Delayed onset muscle soreness can be defined as gradually increasing discomfort twenty-four to forty-eight hours post exercise as a result of pushing the muscle beyond what it is accustomed to.2The article titled “Performance Enhancing Diets and the PRISE Protocol to Optimize Athletic Performance” referenced a study done by Jouris et al. that showed consuming EPA and DHA at a 2:1 ratio of 2000:1000 mg/day for 7 days after following an eccentric arm curl exercise protocol decreased the level of DOMS experienced by subjects through a decreased perception of soreness, pain and range of motion 48 hours post exercise. These findings indicate that athletes can train and practice harder, more frequently, and without performance detriments as a result of muscle soreness.
Vasodilation
Finally, Mickleborough also referenced a study done by Walser et al. that showed that consumption of 3.0 g/day of EPA and 2.0 g/day of DHA can increase vasodilation. Vasodilation can be defined as a widening of the blood vessels, thus increasing the rate of blood flow throughout the body. Consumption of omega-3’s at this intake was shown to enhance exercise induced increased brachial artery diameter and blood flow during rhythmic handgrip exercise.8This demonstrates that adequate consumption of foods high in Omega-3 fatty acids can lead to increased vasodilation resulting in improvements in aerobic exercise performance through increased blood flow with increased oxygen and substrate delivery to working muscles. With this increase in oxygen and substrate delivery the muscles are able to contract and produce force for longer and at a higher intensity because the products needed for ATP synthesis are more readily available.
There are health concerns with regards to the consumption of Omega-3 fatty acids, specifically, the ratio of Omega-3’s to Omega-6’s. Humans have evolved on an Omega-3 to Omega 6 ratio of about one.11Whereas, the typical western diet can range from 10:1 – 20:1, Omega:6 to Omega3.11 For athletes, recommended intake of Omega-3’s should be a balanced ratio with Omega-6’s with 1-2 and 2-3 grams of DHA and EPA, respectively, for performing enhancing benefits based on the studies mentioned above. Implementing omega-3’s as a tool to improve performance can be done by consuming a balanced diet containing marine proteins like sardines and salmon, as well as nuts like walnuts.10There are also supplements available that can be taken daily to provide the necessary omega-3’s if athletes have trouble consuming adequate amounts.
Dietary Fiber
Dietary Fibers can be defined as non-digestible lignin and polysaccharides.3These polysaccharides are made up of two chief components, Cellulose and Hemicellulose.3Cellulose is a linear polymer of between 1000 and 10000 beta-D-glucose molecules.3Glucose molecules are joined covalently through beta (1-4) glycosidic bonds.3The beta (1-4) bonds cause the polymer to assume a non-helical, straight structure.3This non-helical structure promotes hydrogen bonding between cellulose molecules.3
Dietary Fiber, unlike Omega-3 fatty acids, cannot be digested by the human body even though it is classified as a complex carbohydrate.13Rather it is fermented by the microbiota in the human intestine.13In humans, not just athletes, gut health depends on a balance between diet, the commensal microflora, consisting of commensal bacteria and transient bacteria, and the mucosa consisting of the digestive epithelium and the overlying mucus layer.8Dietary fiber can play a large role in the maintenance of gut health because it is fermented by the bacteria of the gut.11 The recommended daily intake of fiber according to the Mayo Clinic are 38 and 25 grams a day for men and women respectively, younger than 50 years of age.3But 30 and 21grams for men and women respectively, older than 50 years of age.3
Blood Sugar Control
Dietary Fiber consumption with regards to effects on athletic and exercise performance is largely related to the glycemic index. The glycemic index is the increase in blood glucose a certain food will elicit post meal consumption compared to a reference food.4A reference food is typically glucose or white bread with a potential glycemic index score of 100.4The potential positive athletic performance effects are related to blood glucose control and how certain foods can have different effects on the elevation of postprandial blood glucose. The manipulation and utilization of this postprandial blood glucose elevation is crucial for optimizing sports performance.
After the consumption of a meal, especially meals containing carbohydrates there is a subsequent rise in blood glucose.5The type of carbohydrates in the meal, classified as either simple carbohydrates (Monosaccharides or Disaccharides) or Complex carbohydrates (Oligosacharides or Polysacharides), will dictate the rate of this postprandial blood glucose rise.5High rates of blood sugar elevation are associated with spikes in energy and a subsequent crash while low rates of blood glucose elevation are associated with sustained energy. Dietary fiber is considered a polysaccharide and is typically found in foods assigned lower scores on the glycemic index. Such foods include steel cut oats and brown rice.5
Exercise performance is largely predicated on the availability and delivery of substrate to the working muscles to be used for energy. This is typically glycogen stored in the muscle. When muscle glycogen becomes depleted as a result of exercise, athletic performance will typically decrease. This is because glucose, being the preferred source of energy to perform muscular work provides ATP at the fastest rate compared to fat and protein metabolism. When Dietary fiber, soluble fiber specifically, is consumed in a pre-exercise or practice meal it slows gastric emptying into the large intestine, providing a more gradual increase in blood glucose and lower peak glycaemia.15 This gradual increase in blood glucose allows for sustained energy for exercise rather than a spike of blood glucose and subsequent hypoglycemia or drop in blood sugar.7This was shown in the article titled “A moderate glycemic meal before endurance exercise can enhance performance” where subjects ingesting either breakfast with high or low fiber with water or just water engaged in exercise to exhaustion. The high and low fiber group were able to exercise 16% longer compared to the just water group. Proving that Dietary Fiber can be beneficialto endurance athletes as well as athletes requiring sustained efforts because of the effect it has on blood glucose elevation and the sustained energy complex carbohydrates provide.
Dietary Fiber supplements are often sold by companies looking to profit from the benefits it provides to the general population. However, adequate fiber intake can be achieved through the sources mentioned above. No upper limit for fiber has been identified.10Digestive issues can occur specifically with insoluble fiber due to its increased stool transient effects.10
It is apparent that Omega-3 fatty acids, as well as Dietary Fiber found in certain foods can provide benefits beyond that of basic nutrition. These components can have effects on performance as seen in the studies mentioned. Increased nutritional education to coaches and athletes are needed to help increase awareness and utilization of Foods like the Omega-3’s, dietary fiber and more. Further research will continue to demonstrate the athletic performance enhancing benefits of these foods that can be made available to athletes to help them become bigger faster and stronger.
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References:
1) Arciero PJ, Miller VJ, Ward E. Performance Enhancing Diets and the PRISE Protocol to Optimize Athletic Performance. Journal of Nutrition and Metabolism. 2015;2015:1-39. doi:10.1155/2015/715859.
2) Sarnataro BR. Sore Muscles? Don’t Stop Exercising. WebMD. http://www.webmd.com/fitness-exercise/features/sore-muscles-dont-stop-exercising#1. Accessed May 8, 2017.
3) Dietary fiber: Essential for a healthy diet. Mayo Clinic. http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983?pg=2. Published September 22, 2015. Accessed April 2, 2017.
4) Dietary Polysaccharides. Dietary Polysaccharides. http://www.vivo.colostate.edu/hbooks/pathphys/digestion/basics/polysac.html. Accessed April 2, 2017.
5) Glycemic Index and Diabetes. American Diabetes Association. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/glycemic-index-and-diabetes.html. Published May 14, 2014. Accessed April 2, 2017.
6) Hall D. Glycemic Index: What you need to know. Urban Health Project Northwest. http://www.urbanhealthnw.com/health-information/health-articles/glycemic-index-what-you-need-to-know. Accessed April 29, 2017.
7) Kirwan JP, Gorman DO. A moderate glycemic meal before endurance exercise can enhance performance. Journal of Applied Physiology. 1998;84:53-59. http://jap.physiology.org/content/84/1/53.full.pdf html. Accessed April 2, 2017.
8) Mickleborough TD. Omega-3 Polyunsaturated Fatty Acids in Physical Performance Optimization. International Journal of Sport Nutrition and Exercise Metabolism. 2013:83-96. http://journals.humankinetics.com/doi/pdf/10.1123/ijsnem.23.1.83. Accessed April 2, 2017.
9) Montagne L, Pluske J, Hampson D. A review of interactions between dietary fiber and the intestinal mucosa, and their consequences on digestive health in young non-ruminant animals. Animal Feed Science and Technology. 2003;108(1-4):95-117. doi:10.1016/s0377-8401(03)00163-9.
10) Omega-3 fatty acids, fish oil, alpha-linolenic acid Background. Mayo Clinic. http://www.mayoclinic.org/drugs-supplements/omega-3-fatty-acids-fish-oil-alpha-linolenic-acid/background/hrb-20059372. Published November 1, 2013. Accessed May 8, 2017.
11) Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. JOURNAL OF THE ACADEMY OF NUTRITION AND DIETETICS. November 2015. https://blackboard.stonybrook.edu/bbcswebdav/pid-4036129-dt-content-rid-26487193_1/courses/1174-HFN-512-SEC01-70207/AND%20position%20paper%20fiber.pdf. Accessed April 2, 2017.
12) Slavin J. Fiber and Prebiotics: Mechanisms and Health Benefits. MDPI. http://www.mdpi.com/2072-6643/5/4/1417/html. Published April 22, 2013. Accessed April 29, 2017.
13) Simopoulos A. An Increase in the Omega-6/Omega-3 Fatty Acid Ratio Increases the Risk for Obesity. Nutrients. 2016;8(3):128. doi:10.3390/nu8030128.
14) Stipanuk, Martha H., and Marie A. Caudill. Biochemical, physiological, and molecular aspects of human nutrition. St. Louis, MO: Elsevier, 2013.
15) Structures of Omega-3 Fatty Acids. DHA EPA Omega-3 Institute. http://www.dhaomega3.org/Overview/Structures-of-Omega-3-Fatty-Acids. Accessed April 2, 2017.
16) Yu K, Ke M-Y. The impact of soluble dietary fibre on gastric emptying, postprandial blood glucose and insulin in patients with type 2 diabetes. Asian Pacific Journal Of Clinical Nutrition. January 2014. http://www.airitilibrary.com/Publication/alDetailedMesh?docid=09647058-201406-201406180002-201406180002-210-218. Accessed April 2, 2017.
