Stretching Tidbits

Stretching Exercises Tidbit

Stretching is just as important in maintaining muscle tone and functionality as muscular resistance training. However, many athletes and individuals that exercise tend to forget to stretch. Maybe it is a lack of time, or maybe it is because they don't know how helpful stretching can be to their body.

·         Some benefits of stretching are:

o   Increased range of motion (ROM)

o   Reduction in the rate of muscle function decline that occurs with age

o   Improved posture

o   Stress reduction

o   Tension reduction

o   Looser more pliable muscles

o   Decreased muscle cramping

o   Reduced injury risk

o   Pain relief

o   Over all improved quality of life

·         A few basic facts about muscle and stretching

o   The muscle has two apparatuses that resist quick forces applied to the muscle to reduce injury risk

§  The muscle spindle

·         Reacts to the lengthening of the muscle

·         Promotes a muscular contraction when involuntary lengthening occurs

·         Acutely reduces the muscle’s ability to stretch

§  Golgi Tendon Organ (GTO)

·         The GTO resides within the muscle tendon junction

·         Sensitive to muscle tension and contraction

·         Acutely resists the muscles ability to generate a great force

·         Acutely resists the muscle ability to stretch

o   It takes generally 6 – 10  sec  for both the GTO and the muscle spindle to relax

§  Stretching should last a minimum of 15 sec

§  Preferably stretching should last for 2 – 4 sets of 30 sec

§  Can’t stretch for 30 sec?

·         Try to do the minimum time

·         If painful, then go just to the point of pain, pull back a bit and hold

·         Gradually increase ROM over time

·         Gradually increase your held stretch over time  

·         Stretching Techniques

o   Static (Passive)Stretching / Active-Assisted Stretching

§  Hold a position to just the point of pain or when a stretch is felt

§  Maintain the position for 15 – 30 sec

§  Repeat 2 – 4 times should last approximately 15 – 20 min

§  Choose at least 10 – 12 positions for each stretch session

§  Active-assisted simply involves a partner assisting your stretch

§  View an example

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o   Dynamic Stretching

§  Involves strong or full repetitive movements to move through the body’s ROM (can be performed slow and controlled)

§  Best  used as a warm-up

§  Perfect for runners, cyclist and other repetitive or power athletes

§  Perform 8 – 10 exercises / 3 – 4 sets / a set can be timed (30 sec) or 10 – 12 reps

§  View an example

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o    Proprioceptive Neuromuscular Facilitation (PNF)

§  Requires a partner for a more effective stretch (but can be performed with a towel or other inhibiting device)

§  Hold a passive stretch for 10 sec

§  Perform an active contraction and the partner resists your contraction for 6 -10 sec

§  Increase the passive stretch ROM and hold 6 - 10 sec

§  Repeat at least 3 times

§  View an example

·         Here is an example of self PNF – he uses a wall, but a towel would work

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o   Self Myofascial Release (SMR)

§  Releases the top layer of the muscle (fascia) from the muscle

§  Stretching with the use of a foam roller, ball or other compression devise

§  Highly effective and perfect at reforming areas of decreased flexibility

§  Move slow, don’t speed the roll.

§  Best used before a workout

§  Move down  and up the targeted muscle

§  Hold on painful area for 30 sec

§  Move to another painful spot and hold

§  Repeat 2 times on each targeted muscle

§  View an example

§  Why move slow

Sources

Biagioli, B. D. (2007). Flexibility Assessment & Programming. Advanced concepts of personal training (1st ed., Chap.16). National Council on Strength & Fitness.

Floyd, R. T. (2009). Neuromuscular Fundamentals. Manual of structural kinesiology (17th ed., Chap. 2). New York, NY: McGraw-Hill

Powers, S. K., Dodd, S. L., & Jackson, E. M. (2011). Improving flexibility. Total fitness & wellness (3rd ed., Chap. 5). San Fransisco, CA: Benjamin Cummings.


Prentice, W. E. (2010). Preventing injuries through fitness training. Essential of athletic injury (8th ed., Chap. 4). New York, NY: McGraw-Hill.



All picture are from google.com/images

Videos are all from youtube.com

• Here are links to the videos in order

http://www.youtube.com/watch?v=-iY5V0xiiKw&feature=related

http://www.youtube.com/watch?v=KanJAWwcsqA

http://www.youtube.com/watch?v=HpatAJI0-pU

http://www.youtube.com/watch?v=-9D0IRoeIY0 

http://www.youtube.com/watch?v=OCIHZsESxOU

http://www.youtube.com/watch?v=Bo1pGjKhKY4  

World Anti-Doping Agency's 2011 Prohibited Substance List

Many athletes take supplements. Athletes live in a world where being bigger, faster and stronger is better. For some athletes it is a matter of self determination to be the best. For others, it is simply a way for them to stay in the game. Not all athletes intentionally intend on taking a banned substance and not all athletes will be tested. Sometimes these substances can make their way into legal over the counter supplements. The FDA doesn't regulate supplements unless their have been a large enough complaint, and if they do regulate, it is primarily for the supplement in question.

As a former professional athlete I believe that it is important for all athletes to look into what they are taking. Make sure that you are not taking a supplement that might have one of the following listed as an ingredient. For if you do and you happen to test positive you might be banned.  

 

The World Anti-Doping Code

THE 2011 PROHIBITED LIST

INTERNATIONAL STANDARD

This list went into effect on 1 January, 2011

All Prohibited Substances shall be considered as “Specified Substances” except Substances in classes S1, S2.1 to S2.5, S.4.4 and S6.a, and Prohibited Methods M1, M2 and M3.

SUBSTANCES AND METHODS PROHIBITED AT ALL TIMES

(IN- AND OUT-OF-COMPETITION)

S0. NON-APPROVED SUBSTANCES

Any pharmacological substance which is not addressed by any of the subsequent sections of the List and with no current approval by any governmental regulatory health authority for human therapeutic use (i.e. drugs under pre-clinical or clinical development or discontinued) is prohibited at all times.

PROHIBITED SUBSTANCES

S1. ANABOLIC AGENTS

Anabolic agents are prohibited.

1. Anabolic Androgenic Steroids (AAS)

a. Exogenous* AAS, including:

1-androstenediol (5α-androst-1-ene-3β,17β-diol ); 1-androstenedione (5α-androst-1-ene-3,17-dione); bolandiol (19-norandrostenediol); bolasterone; boldenone; boldione (androsta-1,4-diene-3,17-dione); calusterone; clostebol; danazol (17α-ethynyl-17β-hydroxyandrost-4-eno[2,3-d]isoxazole); dehydrochlormethyltestosterone (4-chloro-17β-hydroxy-17α-methylandrosta-1,4-dien-3-one); desoxymethyltestosterone (17α-methyl-5α-androst-2-en-17β-ol); drostanolone; ethylestrenol (19-nor-17α-pregn-4-en-17-ol); fluoxymesterone; formebolone; furazabol (17β-hydroxy-17α-methyl-5α

androstano[2,3-c]-furazan); gestrinone; 4-hydroxytestosterone (4,17β-dihydroxyandrost-4-en-3-one); mestanolone; mesterolone; metenolone; methandienone (17β-hydroxy-17α-methylandrosta-1,4-dien-3-one); methandriol; methasterone (2α, 17α-dimethyl-5α-androstane-3-one-17β-ol); methyldienolone (17β-hydroxy-17α-methylestra-4,9-dien-3-one); methyl-1-testosterone (17β-hydroxy-17α-methyl-5α-androst-1-en-3-one); methylnortestosterone (17β-hydroxy-17α-methylestr-4-en-3-one); methyltestosterone; metribolone (methyltrienolone, 17β-hydroxy-17α-methylestra-4,9,11-trien-3-one); mibolerone; nandrolone; 19-norandrostenedione (estr-4-ene-3,17-dione); norboletone; norclostebol; norethandrolone; oxabolone; oxandrolone; oxymesterone; oxymetholone; prostanozol (17β-hydroxy-5α-androstano[3,2-c] pyrazole); quinbolone; stanozolol; stenbolone; 1-testosterone (17β-hydroxy-5α-androst-1-en-3-one); tetrahydrogestrinone (18a-homo-pregna-4,9,11-trien-17β-ol-3-one); trenbolone; and other substances with a similar chemical structure or similar biological effect(s).

b. Endogenous** AAS when administered exogenously:

androstenediol (androst-5-ene-3β,17β-diol); androstenedione (androst-4-ene-3,17-dione); dihydrotestosterone (17β-hydroxy-5α-androstan-3-one); prasterone (dehydroepiandrosterone, DHEA); testosterone

and the following metabolites and isomers:

5α-androstane-3α,17α-diol; 5α-androstane-3α,17β-diol; 5α-androstane-3β,17α-diol; 5α-androstane-3β,17β-diol; androst-4-ene-3α,17α-diol; androst-4-ene-3α,17β-diol; androst-4-ene-3β,17α-diol; androst-5-ene-3α,17α-diol; androst-5-ene-3α,17β-diol; androst-5-ene-3β,17α-diol; 4-androstenediol (androst-4-ene-3β,17β-diol); 5-androstenedione (androst-5-ene-3,17-dione); epi-dihydrotestosterone; epitestosterone; 3α-hydroxy-5α-androstan-17-one; 3β-hydroxy-5α-androstan-17-one; 19-norandrosterone; 19-noretiocholanolone.

2. Other Anabolic Agents, including but not limited to:

Clenbuterol, selective androgen receptor modulators (SARMs), tibolone, zeranol, zilpaterol.

For purposes of this section:

* “exogenous” refers to a substance which is not ordinarily capable of being produced by the body naturally.

** “endogenous” refers to a substance which is capable of being produced by the body naturally.

S2. PEPTIDE HORMONES, GROWTH FACTORS AND RELATED SUBSTANCES

The following substances and their releasing factors are prohibited:

1. Erythropoiesis-Stimulating Agents [e.g. erythropoietin (EPO), darbepoetin (dEPO), hypoxia-inducible factor (HIF) stabilizers, methoxy polyethylene glycol-epoetin beta (CERA), peginesatide (Hematide)];

2. Chorionic Gonadotrophin (CG) and Luteinizing Hormone (LH) in males;

3. Insulins;

4. Corticotrophins;

5. Growth Hormone (GH), Insulin-like Growth Factor-1 (IGF-1), Fibroblast Growth Factors (FGFs), Hepatocyte Growth Factor (HGF), Mechano Growth Factors (MGFs), Platelet-Derived Growth Factor (PDGF), Vascular-Endothelial Growth Factor (VEGF) as well as any other growth factor affecting muscle, tendon or ligament protein synthesis/degradation, vascularisation, energy utilization, regenerative capacity or fibre type switching; and other substances with similar chemical structure or similar biological effect(s).

S3. BETA-2 AGONISTS

All beta-2 agonists (including both optical isomers where relevant) are prohibited except salbutamol (maximum 1600 micrograms over 24 hours) and salmeterol when taken by inhalation in accordance with the manufacturers’ recommended therapeutic regime.

The presence of salbutamol in urine in excess of 1000 ng/mL is presumed not to be an intended therapeutic use of the substance and will be considered as an Adverse Analytical Finding unless the Athlete proves, through a controlled pharmacokinetic study, that the abnormal result was the consequence of the use of a therapeutic dose (maximum 1600 micrograms over 24 hours) of inhaled salbutamol.

S4. HORMONE ANTAGONISTS AND MODULATORS

The following classes are prohibited:

1. Aromatase inhibitors including, but not limited to: aminoglutethimide, anastrozole, androsta-1,4,6-triene-3,17-dione (androstatrienedione), 4-androstene-3,6,17 trione (6-oxo), exemestane, formestane, letrozole, testolactone.

2. Selective estrogen receptor modulators (SERMs) including, but not limited to: raloxifene, tamoxifen, toremifene.

3. Other anti-estrogenic substances including, but not limited to: clomiphene, cyclofenil, fulvestrant.

4. Agents modifying myostatin function(s) including, but not limited, to: myostatin inhibitors.

S5. DIURETICS AND OTHER MASKING AGENTS

Masking agents are prohibited. They include:

Diuretics, desmopressin, plasma expanders (e.g. glycerol; intravenous administration of albumin, dextran, hydroxyethyl starch and mannitol), probenecid; and other substances with similar biological effect(s).

Diuretics include:

Acetazolamide, amiloride, bumetanide, canrenone, chlorthalidone, etacrynic acid, furosemide, indapamide, metolazone, spironolactone, thiazides (e.g. bendroflumethiazide, chlorothiazide, hydrochlorothiazide), triamterene; and other substances with a similar chemical structure or similar biological effect(s) (except drosperinone, pamabrom and topical dorzolamide and brinzolamide, which are not prohibited).

The use In- and Out-of-Competition, as applicable, of any quantity of a substance subject to threshold limits (i.e. salbutamol, morphine, cathine, ephedrine, methylephedrine and pseudoephedrine) in conjunction with a diuretic or other masking agent requires the deliverance of a specific Therapeutic Use Exemption for that substance in addition to the one granted for the diuretic or other masking agent.

PROHIBITED METHODS

M1. ENHANCEMENT OF OXYGEN TRANSFER

The following are prohibited:

1. Blood doping, including the use of autologous, homologous or heterologous blood or red blood cell products of any origin.

2. Artificially enhancing the uptake, transport or delivery of oxygen, including, but not limited to, perfluorochemicals, efaproxiral (RSR13) and modified haemoglobin products (e.g. haemoglobin-based blood substitutes, microencapsulated haemoglobin products), excluding supplemental oxygen.

M2. CHEMICAL AND PHYSICAL MANIPULATION

The following is prohibited:

1. Tampering, or attempting to tamper, in order to alter the integrity and validity of Samples collected during Doping Control is prohibited. These include but are not limited to catheterisation, urine substitution and/or adulteration (e.g. proteases).

2. Intravenous infusions are prohibited except for those legitimately received in the course of hospital admissions or clinical investigations.

3. Sequential withdrawal, manipulation and reinfusion of whole blood into the circulatory system is prohibited.

M3. GENE DOPING

The following, with the potential to enhance sport performance, are prohibited:

1. The transfer of nucleic acids or nucleic acid sequences;

2. The use of normal or genetically modified cells;

3. The use of agents that directly or indirectly affect functions known to influence performance by altering gene expression. For example, Peroxisome Proliferator Activated Receptor δ (PPARδ) agonists (e.g. GW 1516) and PPARδ-AMP-activated protein kinase (AMPK) axis agonists (e.g. AICAR) are prohibited.

SUBSTANCES AND METHODS

PROHIBITED IN-COMPETITION

In addition to the categories S0 to S5 and M1 to M3 defined above, the following categories are prohibited In-Competition:

PROHIBITED SUBSTANCES

S6. STIMULANTS

All stimulants (including both optical isomers where relevant) are prohibited, except imidazole derivatives for topical use and those stimulants included in the 2011 Monitoring Program*.

Stimulants include:

a: Non-Specified Stimulants:

Adrafinil; amfepramone; amiphenazole; amphetamine; amphetaminil; benfluorex; benzphetamine; benzylpiperazine; bromantan; clobenzorex; cocaine; cropropamide; crotetamide; dimethylamphetamine; etilamphetamine; famprofazone; fencamine; fenetylline; fenfluramine; fenproporex; furfenorex; mefenorex; mephentermine; mesocarb; methamphetamine(d-); p-methylamphetamine; methylenedioxyamphetamine; methylenedioxymethamphetamine; modafinil; norfenfluramine; phendimetrazine; phenmetrazine; phentermine; 4-phenylpiracetam (carphedon); prenylamine; prolintane.

A stimulant not expressly listed in this section is a Specified Substance.

b: Specified Stimulants (examples):

Adrenaline**; cathine***; ephedrine****; etamivan; etilefrine; fenbutrazate; fencamfamin; heptaminol; isometheptene; levmetamfetamine; meclofenoxate; methylephedrine****; methylhexaneamine (dimethylpentylamine); methylphenidate; nikethamide; norfenefrine; octopamine; oxilofrine; parahydroxyamphetamine; pemoline; pentetrazol; phenpromethamine; propylhexedrine; pseudoephedrine*****; selegiline; sibutramine; strychnine; tuaminoheptane; and other substances with a similar chemical structure or similar biological effect(s).

* The following substances included in the 2011 Monitoring Program (bupropion, caffeine, phenylephrine, phenylpropanolamine, pipradol, synephrine) are not considered as Prohibited Substances.

** Adrenaline associated with local anaesthetic agents or by local administration (e.g. nasal, ophthalmologic) is not prohibited.

*** Cathine is prohibited when its concentration in urine is greater than 5 micrograms per milliliter.

**** Each of ephedrine and methylephedrine is prohibited when its concentration in urine is greater than 10 micrograms per milliliter.

***** Pseudoephedrine is prohibited when its concentration in urine is greater than 150 micrograms per milliliter.

S7. NARCOTICS

The following are prohibited:

Buprenorphine, dextromoramide, diamorphine (heroin), fentanyl and its derivatives, hydromorphone, methadone, morphine, oxycodone, oxymorphone, pentazocine, pethidine.

S8. CANNABINOIDS

Natural (e.g. cannabis, hashish, marijuana) or synthetic delta 9-tetrahydrocannabinol (THC) and cannabimimetics [e.g. “Spice” (containing JWH018, JWH073), HU-210] are prohibited.

S9. GLUCOCORTICOSTEROIDS

All glucocorticosteroids are prohibited when administered by oral, intravenous, intramuscular or rectal routes.

SUBSTANCES PROHIBITED IN PARTICULAR SPORTS

P1. ALCOHOL

Alcohol (ethanol) is prohibited In-Competition only, in the following sports. Detection will be conducted by analysis of breath and/or blood. The doping violation threshold (haematological values) is 0.10 g/L.

• Aeronautic (FAI)

• Archery (FITA)

• Automobile (FIA)

• Karate (WKF)

• Motorcycling (FIM)

• Ninepin and Tenpin Bowling (FIQ)

• Powerboating (UIM)

P2. BETA-BLOCKERS

Unless otherwise specified, beta-blockers are prohibited In-Competition only, in the following sports.

• Aeronautic (FAI)

• Archery (FITA) (also prohibited Out-of-Competition)

• Automobile (FIA)

• Billiards and Snooker (WCBS)

• Bobsleigh and Skeleton (FIBT)

• Boules (CMSB)

• Bridge (FMB)

• Curling (WCF)

• Darts (WDF)

• Golf (IGF)

• Motorcycling (FIM)

• Modern Pentathlon (UIPM) for disciplines involving shooting

• Ninepin and Tenpin Bowling (FIQ)

• Powerboating (UIM)

• Sailing (ISAF) for match race helms only

• Shooting (ISSF, IPC) (also prohibited Out-of-Competition)

• Skiing/Snowboarding (FIS) in ski jumping, freestyle aerials/halfpipe and snowboard halfpipe/big air

• Wrestling (FILA)

Beta-blockers include, but are not limited to, the following:

Acebutolol, alprenolol, atenolol, betaxolol, bisoprolol, bunolol, carteolol, carvedilol, celiprolol, esmolol, labetalol, levobunolol, metipranolol, metoprolol, nadolol, oxprenolol, pindolol, propranolol, sotalol, timolol

__________________________

How and Why Might an Athlete Be Tested for Drug/Doping Usage? 

Who is WADA and what do they do?

Sources:

World Anti-Doping Agency. (2011). Substances and methods prohibited at all times. Retrieved from the World Anti-Doping Agency website: http://www.wada-ama.org/en/World-Anti-Doping-Program/Sports-and-Anti-Doping-Organizations/International-Standards/Prohibited-List/The-2011-Prohibited-List/Prohibited-at-All-Times/


Video 1: http://www.youtube.com/watch?v=sWhudwnE3Fg&feature=player_embedded


Video 2: http://www.youtube.com/watch?v=ECLeMhW98ic

Colostrum as an Ergogenic Aid?

Colostrum: Is there an Athletic Use for It?

 

Bovine colostrum (BC), like human colostrum, is produced by cows within the first 4 days after giving birth and contains various growth, antimicrobial and immunity factors that are meant to support the immunity and intestinal development of the calf (Crooks, Cross, Wall, & Ali, 2010). Colostrum is generally freeze dried and sold as a powder for human consumption. Some of the immune and growth factors are immunoglobulins, insulin growth hormones, cytokines, lactoferrin, transforming growth factors, gonadotrophin-releasing hormone, lutenizing hormone-releasing hormone and glucocorticoids; most of which are suggestive of improving an athlete’s immunity, gastrointestinal health and negate parameters that may become compromised during high intensity or increased bouts of training (Shing et al., 2009). The quality of BC is determined by when the colostrum was produced and extracted from the cow. The best quality of BC is captured on the first day of birth and contains higher concentrations of growth and immune factors when compared to human colostrum (Shing et al., 2009). Colostrum supplementation has grown in the athletic world since the first documented research study was performed in 1997 which looked at the effects of BC on serum immunoglobulins, IGF-1 and explosive/power performance in the athletic population (Shing, Hunter, & Stevenson, 2009). Despite its growing popularity in athletics there still remains a small amount of conclusive evidence that bovine colostrum promotes any increases in muscular strength and lean body mass, enhancements of certain factors within the immune system that would promote greater resistance to illnesses, or that it can improve digestive tract health (Shing et al., 2009). Currently the World Anti-Doping Agency does not list colostrum as a banned substance, but it does list Insulin-like Growth Factor 1 (IGF-1) that aids in the mediation of growth hormones and protein synthesis as a banned substance (World Anti-Doping Agency, 2011). Athletes may be at risk of testing positive for IGF-1 supplementation since BC may increase the serum levels of IGF-1 in humans; however, several studies show that there is no significant increase in IGF-1 levels in humans that have used BC in short durations, so chances of producing a false positive for IGF-1 is considered small (Shing et al., 2009).   

Currently the bulk of research delves into the immunity and performance benefits of BC supplementation with athletes. Athletes that train at moderate to high levels of intensity for durations of >1.5 hours can greatly compromise their immune system by increasing the numbers of leukocytes (white blood cells) and inflammatory response cytokines while decreasing the number of natural killer cells by depressing their cytotoxic activity (Carol, Witkamp, Wichers, & Mensink, 2011). This decrease in immunity function can create an open window (3-24 hr) where athletes have an increased risk to infection, but can last for 1 – 2 weeks after a strenuous event (Carol et al., 2011), and can be exacerbated if the athlete suffers from a poor diet, lack of rest, is experiencing psychological stress or is in an unfamiliar place (Crooks, Wall, Cross, & Rutherford-Markwick, 2006). This period in depressed immunity can be caused by intense training and may be reversed through rest, but many athletes, especially competitive athletes, do not have the time to rest. The majority of the illnesses associated with high intensity or long duration training are upper respiratory infections (URIs) and often result in periods of underperformance and lost training time which  are thought to be related to an impaired mucosal defense (Crooks et al., 2010). Currently BC considerations are being considered for the treatment and prevention of infections and diseases of the gastrointestinal tract and also for use in conjunction with the ingestion of NSAIDs to decrease the damage that NSAIDs can cause on the stomach lining (Carol et al., 2011), but there are no current medical practices involving the use of colostrum in patients. Colostrum is also proving very successful in the treatment of distal colitis, as well as, decreasing the recurrence of diarrhea in children (Shing et al., 2009).

Three studies that involved the use of BC for supplemental use in athletes focusing on immunity benefits were chosen for this ergogenic aid summary. These studies all looked at the concentrations of salivary immunoglobulin A (s-IgA) in the saliva or other concentrations of immunoglobulins in the blood and the amount of days reported with URIs (Carol et al., 2011; Crooks et al., 2010 & Crooks et al., 2006). One other side effect of intense or long duration training has on the immune system is a reduction in s-IgA causing a temporary deficiency in antibodies that can lead an athlete to be susceptible to infection from foreign pathogens, for this reason an increase in s-IgA concentrations in saliva could be considered proof that BC supplementation can improve immune function in athletes (Crooks et al., 2006).

In a study looking at BC supplementation in swimmers both the BC athletic cohort and the placebo cohort maintained both diet and exercise logs so that poor diet or overtraining could be ruled out as factors for URIs, they were also told to log days with symptoms of URIs (Crooks et al., 2010). The BC group ingested 25 g of BC and the placebo group ingested 25 g of powdered skim milk with cold water twice a day (total of 50 g) for a period of 10 wks (Crooks et al., 2010). Saliva was captured at baseline (prior to the start of the study), 4 and 10 weeks during the study and then again 2 wks after the study to measure for plasma immunoglobulin concentrations (Crooks et al., 2010). There were no significant differences in energy intake or training between the two cohorts, but the BC group reported fewer URIs than the placebo group. This difference was increased in the later portion of the study (Crooks et al., 2010). Crooks et al. (2010) considered the differences in URIs insignificant, but did state that the decrease in reported URIs could demonstrate the influence that BC had on the immune system. There was also no significant increase in immunoglobulin concentrations in the saliva.  The influence of BC on the reduction of reported URIs in the colostrums group might be due to how BC interacts with the intestinal mucosal lining in the colostrums group (Crooks et al., 2010). Intense exercise can illicit the release of lipopolysacchrides (LLS) which can initiate a strong immune response along with stimulating the production of cytokines, and it is possible that BC supplementation may enhance the intestinal immune homeostatic mechanisms during moments of physical stress (Crooks et al., 2010). It was noted that BC supplementation most likely stimulated the bioactives within the intestinal linings during the homeostic state rather than presenting a secondary affect in the immunity response (Crooks et al., 2010).

Ten well trained athletes participated in a 2 x 19 day double blind study where each participant served as both the placebo group and the BC group. In this study the athletes logged their diets, exercise regimen and wrote down any symptoms associated with URIs (Carol et al., 2011). Carol et al. (2011) hypothesized that the effects of BC on the immune system would be enhances through short-term intense exercise by depleting the body’s glycogen stores. The athletes would maintain their regular exercise programs during the supplementation program which employed the ingestion of 12.5 g of colostrum or skim milk powder twice a day (total of 25 g) starting on day 8 of the program and stopping on day 18 (Carol et al., 2011). On day 17 the athletes performed a graded exercise test to exhaustion on cycle ergometers where the workload was increased until exhaustion happened, exhausted was defined as the inability to maintain a pace of 50 rpm (Carol et al., 2011). On day 18 the athletes returned in a fasted state to perform a 1.5 hr endurance test to evoke sufficient stress to the body to suppress the immunity system while under a glycogen depleted state (Carol et al., 2011). Blood sample taken during the study showed an increase in white blood cell activity, no significant increases in immunoglobulin concentrations, and no significant difference in cytokine levels between the two groups though cytokine were elevated in both groups after the glycogen depletion trial (Carol et al., 2011). Cytokine IL-6 was elevated which promotes the production of cytokines IL-10, IL-1ra and cortisol which can contribute to the suppression of the natural killer T-cells thus allowing infection to occur (Carol er al., 2011). Increases in these immunity variables are generally associated with damaged tissue and can result in the feeling of sickness (Crooks et al., 2006). It was noted the BC did not have any effect on the immune variables that were being investigated in this study.   All of the elements that were expected to increase within the human immunity response did indeed increase and this was proof that the studies exercise protocol was enough to induce the stress reflex that the body can exhibit during bouts of stressful exercise, however the study failed to show that supplementation of BC would alter any of the immunity variables thus preventing post exercise immune suppression (Carol et al., 2011). This study did not look at s-IgA concentrations or secretion rate to determine immunity response and there was no mention of reported URIs. This might be because an URI episode was defined by lasting more than 2 consecutive days.

Crooks et al. (2006) looked at recreational marathon runners focusing on immune variables and BC supplementation. In particular Crooks et al. (2006) was looking at s-IgA concentration levels and secretion rates in amateur runners. Thirty-nine men and women were chosen for this study and were all members of Auckland YMCA Marathon club.  The athletes consumed 26 g of either skim-milk powder or colostrums during the course of a 16 week period; training and wellness diaries were maintained to look at energy sources and to record any URIs (Crooks et al., 2006). Five saliva samples were taken to determine s-IgA concentration during the course of the study and saliva samples were discarded if there was not an ample amount of saliva or if the subject appeared to be dehydrated or having fasted since this can falsely elevate s-IgA levels (Crooks et al., 2006). All participants were expected to compete in the New Zealand Marathon, and of the 39 that started the study one male withdrew due to illness, one was breast feeding, one was training for her first marathon, four others did not compete in the marathon due to injury or other factors, and two others competed in an earlier marathon. This study was not very well controlled and this may have affected the results. There was a median increase in s-IgA levels in the colostrum group of 79% and in the placebo group 16% and this was considered to be very significant (Crooks et al., 2006). URIs were lower in the colostrum group, but the totals were not different enough from those in the placebo group to deem significant. This matches the results shown in multiple studies where URIs are considered a determinant in the validity of BC supplementation and the immunity of athletes (Shing et al., 2009). Despite the insignificance of URIs between the two cohorts it is possible that colostrum did play a role in fewer reported URIs by the colostrums group.

There is minimal existing evidence that BC is useful in preventing illness in athletes. Though several studies have reported that there is a decrease in URIs in athletes consuming BC the numbers are insignificant (Crooks et al., 2006). This is also true when examining the results of studies looking at increase muscle growth and lean mass, however, there is some conclusive evidence that BC can be beneficial to exercise performance following several days of intense training (Shing et al., 2009). In one study 30 male endurance runners showed an improvement in performance during a second bout of exercise while supplementing with BC (Crooks et al., 2006). Colostrum also appears to decrease fatigue and increase vigor in some athletes after a 20 g/d supplementation period of 8 weeks (Shing et al., 2009).  Overall colostrum appears to be safe and with minimal to no side effects. The general daily supplement dose for clinical trials is 10-15 g and with studies involving athletes the dose is raised to 20-60 g (Carol et al., 2011). All of the studies that were researched were within the athletic dosage range.  Crooks et al. (2006) reported that six female runners in the BC group of their study reported stomach problems associate with the supplement, five of these runners noted that the symptoms went away with time. It was not noted what those stomach problems were. Long term use may result in mild side effects that can include anxiety, logorrhea and insomnia, but this should reside within a short time frame of approximately 3 – 4 days (Zhion.com, 2009). No long term side effects were noted in any of the studies or literature reviews that I researched. This might be because studies on athletes generally are not long term. The longest study that I researched lasted 16 weeks.  None of the other studies noted any side effects or issues with supplementation. It must be noted that athletes who are lactose intolerant or express a milk allergy should refrain from the use of BC as a supplement (Shing et al., 2009). More research needs to be done to determine if there is an athletic ergogenic benefit.

References

Carol, A., Witkamp, R. F., Wichers, H. J., & Mensink, M. (2011). Bovine colostrums supplementation’s lack of effect on immune variables during short-term intense exercise in well-trained athletes. International Journal of Sports Nutrition and Exercise Metabolism, 21(2), 134-145.

Crooks, C., Cross, M. L., & Ali, A. (2010). Effect of bovine colostrums supplementation on respiratory tract mucosal defenses in swimmers. International Journal of Sports Nutrition and Exercise Metabolism, 20(3), 224-235.

Crooks, C. V., Wall, C. R., Cross, M. L., & Rutherfurd-Markwick, K. J. (2006). The effect of bovine colostrums supplementation on salivary IgA in distance runners. International Journal of Sports Nutrition and Exercise Metabolism,16(1), 47-64.

Shing, C. M., Hunter, D. C., & Stevenson, L. M. (2009). Bovine colostrums supplementation and exercise performance. Sports Medicine, 39(12), 1033-1064.

World Anti-Doping Agency. (2011). Substances and methods prohibited at all times. Retrieved from the World Anti-Doping Agency website: http://www.wada-ama.org/en/World-Anti-Doping-Program/Sports-and-Anti-Doping-Organizations/International-Standards/Prohibited-List/The-2011-Prohibited-List/Prohibited-at-All-Times/

Zhion.com. (2009). Colostrum benefits side effects and composition. Retrieved from the Zhion.com website: http://www.zhion.com/Supplements/Colostrum.html