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     

Calculating an Athlete's Dietary Needs

An Athlete's Energy Needs

They are Just as Important as Training

OK, it is another one of those blog post that make you want to love to hate me. It is full of math and scientific evidence. In this nutritional post I, again, am representing my 'client'. All of the math and formula numbers are representative of myself. I hope that through reading this blog your will learn how to determine the best diet for yourself. 

Part I: Determining the Ideal Caloric Need Based off of Activity Level.

For this section it is helpful to determine what your daily caloric estimate is  based off of the Harris Benedict equation. There are many equations out there but this is the one that I chose to use. There are male and female equations. Feel free to use this site, http://gottasport.com/weight-loss/71/harris-benedict-formula-for-women-and-men.html to determine your numbers. Knowing your daily need is the easiest way to determine your daily fat intake. 

That is just what we are going to do now. 

I used the Harris-Benedict formula for determining my client’s basal metabolic rate and daily caloric needs based on activity level (Turocy et al., 2011). My client currently has a body fat percentage of 14.3% and this formula does not account for lean muscle mass, so it could be possible that my client may need more or less calories than what this formula can predict (Turocy et al., 2011). My client is hoping to reduce his body fat percentage in the near future. 

Harris-Benedict formula

Male basal metabolic rate = 66.5 + (13.8 x kg) + (5 x height cm) - (6.8 x age {y})

Male basal metabolic rate = 66.5 + (13.8 x 70) + (5 x 153) - (6.8 x 38)

Male basal metabolic rate = 66.5 + (966) + (765) - (258.4)

Male basal metabolic rate = 1539.1 or 1539 Kcal

From here it was important to determine my client’s activity level. My client exercises recreationally for 60 – 90 min 5 to 6 days per week or a total of ≥300 min per week. He runs, rows, or uses cardio equipment for approximately ≤40 min 3 times per week plus stretching. My client also performs resistance training in conjunction with power training (plyometrics, sprints and Tabata) plus stretching 2 times per week. He plays in the Ultimate Frisbee league once a week for about 2 hours in duration. It is estimated that he exercises each week with a moderate level of activity intensity (Turocy et al., 2011). His activity level places his activity caloric needs as an additional 70% of his basal caloric need (Turocy et al., 2011).

Activity needs = .7 x basal

Activity needs = .7 x 1539

Activity needs = 1077.3 or 1077 Kcal

Daily caloric need = basal + activity needs

Daily caloric need = 1539 + 1077

Daily caloric need = 2616 Kcal p/d

The recommended fat energy requirement for athletes is 20% to 25% of total daily caloric diet (Broad & Cox, 2008). Consuming lower than what is recommended can reduce testosterone levels in males and may also play negatively on the function of the individual’s immune system (Broad & Cox, 2008). The Acceptable Macronutrient Distribution Ranges (AMDR) for fat in the endurance athlete is set at around 10% to 25%; these percentages were defined by the Institute of Medicine (IOM) and were used to determine the best percentage for my client (Phillips, Moore, & Tang, 2007). In slight contradiction to the IOM, athletes should consume no less than 15% of their caloric intake of fat, decreasing fat below 15% can place a negative effect on performance (Turocy et al., 2011).

Based off of the purported research I have set my clients fat consumption at 20% of his daily caloric need.

Fat Kcal = .2 x 2616

Fat Kcal = 523.2 or 523 Kcal p/d

Fat grams = 523 / 9 Kcal (fat)

Fat grams = 58.1 or 58 g/d

Part II: Putting the Rest of the Macronutrients Into Place

____________

a)  Age, weight, gender and activity level of the individual

Age: 38

Weight: 70 kg

Gender: Male

Activity level: Moderate activity level. Please refer to the second paragraph in question one for specifics of activity and determination of activity level.

____________

b)  Grams and Calories of CHO recommended for the individual

 Carbohydrates (CHO) are considered a very important macronutrient in the diet of any athlete. The AMDR recommends that the endurance athlete’s diet should be comprised of 55% to 80% of their total daily caloric intake (Phillips et al, 2007). The amount of physical activity, sports specific training volume and the intensity of that activity are all determining factors on how much CHO an athlete should consume (Broad & Cox, 2008). It has been recommended that athletes that practice moderate to heavy endurance training receive anywhere from 7 to 12 g/kg of CHO per day (Broad & Cox, 2008). Breaking down the athlete even further into muscle fiber dominance and training style can become a greater determinant of the amount of CHO needed by an athlete (Schroeder et al, 2008). Though we are unable to determine my client's fiber type, runners or endurance athletes that train at moderate intensities and participate in both endurance and power training are recommended to consume 7 to 8 g/kg or 65% to 70% of their daily caloric need (Schroeder et al., 2008).  For most athletes, even recreational athletes, 5 to 7 g/kg is recommended  for those that participate in one hour or less of moderate training per day despite their formal training or competition level (Houtkooper, Abbot & Nimmo, 2007).

Based off of the purported literature I have set my client’s CHO consumption at 6 g/kg.

CHO grams = 6 g/kg x 70 kg

CHO grams = 420 g

CHO calories = 420 g x 4 Kcal (CHO)

CHO calories = 1680 Kcal p/d

____________

c)  Grams and Calories of Protein recommended for the individual

Athletes generally consume larger amounts than the recommended RDA of 0.8 g/kg for sedentary individuals (Phillips et al, 2007). There have been many reported benefits associated with a higher consumption of protein by athletes. Some of these benefits include; more efficient repair of damaged proteins that might have been degraded through exercise, improved maintenance of the metabolic pathways within the body, and increase the lean mass of the athlete (Phillips et al., 2007). Various literatures recommend that athletes consume 1.2 to 1.7 g/kg of protein to meet their exercise needs (Broad & Cox, 2008). However, 1.2 to 1.4 g/kg has been the recommendation for endurance athletes by the ACSM (Phillips et al., 2007), but athletes in an established training program should do fine with a decreased rate of 1.0 to 1.2 g/kg (Houtkooper et al., 2007). There is not a set upper level limit for protein, and high doses of protein are thought to increase hydration needs, impair the functionality of the liver and kidney, decrease the body’s ability to absorb calcium, and excess protein may be stored as excess fat (Sammorone et al., 2011). Because of these purported risks, it is important that my athlete not consume large amounts of protein. The risks are small, but a large protein intake could result in a decrease of CHO intake therefore impairing athletic performance and causing fatigue (Phillips et al., 2007). The endurance athlete AMDR for protein is 10% to 20% (Phillips et al., 2007).

Based off the research I have set my client’s intake of protein at 1.2 g/kg.

Protein grams = 1.2 g/kg x 70 kg

Protein grams = 84 g/d

Protein calories = 84 g/d x 4 Kcal (protein)

Protein calories = 336 Kcal p/d

____________

d)  Grams and Calories of Fat (lipids) recommended for the individual

The endurance athlete AMDR for fat is 10% to 25% (Phillips et al., 2007). In order for most athletes to maximize their performance and to decrease fatigue it is recommended that athletes maintain a dietary fat level above 15% of their daily caloric intake (Sammarone et al., 2011). Dietary fat intake influences intramuscular triglyceride stores which are believed to play an important role in providing energy for muscles during exercise (Broad & Cox, 2008). Also, when fat consumption is too low it can affect testosterone levels in males and compromise the immune system (Broad & Cox, 2008).

Based off the research I have set my client’s intake of fat at 20% of the dietary intake of 2616 Kcal/d as mathematically determined through the Harris-Benedict formula.

Fat Kcal = .2 x 2616

Fat Kcal = 523.2 or 523 Kcal p/d

Fat grams = 523 / 9 Kcal (fat)

Fat grams = 58.1 or 58 g/d

____________

e)   Total Caloric intake for the individual

Add it all up: 

If you are not sure how to get the percentages here is a sample formula.

Percentage CHO = CHO kcal / Total Kcal

Percentage CHO = 1680 CHO Kcal / 2539 Total Kcal

Percentage CHO = 0.66 or 66%

Make sure that you use your new Kcal total and not your previously predicted Kcal total, so you will have to add that up first. 

Caloric Totals and Percentages

Macronutrient	Grams	Calories	Percentages
Carbohydrates	420 g	1680 Kcal	66%
Protein	84 g	336 Kcal	13%
Fat	58 g	523 Kcal	21%
Totals	N/A	2539 Kcal	100%

Though the total caloric intake is lower than my predicted daily caloric need, it is only 77 Kcal shy of the Harris-Benedict predicted 2616 Kcal/d. My diet percentages remained within the endurance athlete's recommended AMDRs: fat (10-25%), protein (10-20%) and CHO (55-80%) (Phillips et al., 2007). The macronutrient densities that are shown above should be adequate for my clients needs.

____________

I hope you get the chance to try and predict your own dietary intake. Remember, I did all the research, so all you have to do is plug some numbers into the equations that I set for you. Make sure that this new diet you create is full of nutrient dense foods, low in saturated and trans fats, and free from too many preservatives. If you are hoping to lose weight, then plug in your new desired weight into the Harris-Benedict formula and see if you can create a diet based off of that new number.    

References

Broad, E. M., & Cox, G. R. (2008). What is the optimal composition of an athlete’s diet?. European Journal of Sports Medicine, 8(2), 57-65.

Houtkooper, L., Abbot, J. M., & Nimmo, M. (2007). Nutrition for throwers, jumpers, and combined event athletes. Journal of Sports Science, 25(S1), S39-S47.

Phillips, S. M., Moore, D. R., & Tang, J. E. (2007). A critical examination of dietary protein requirements, benefits, and excess. International Journal of Sports Nutrition and Exercise Metabolism, 17, S58-S26

Schroeder, S., Fischer, A., Vock, C., Boehme, M., Schmiezer, C., Doepner, M., Huelsmann, O., &Doering, F. (2008). Nutrition concepts for elite distance runners based on macronutrient and energy expenditure. Journal of Athletic Training, 43(5), 489-504.

Turocy, P. S., DePalma, B. F., Horswill, C. A., Laquale, K. M., Martin, T. J., Perry, A. C., Somova, M. J., & Utter, A. C. (2011). National athletic trainers’ association position statement: Safe weight loss and maintenance practices in sport and exercise. Journal of Athletic Training, 46(3), 322-336.

All images are downloaded from www.google.com/images 

Athlete Protein Intake

Protein Intake:

Are You Getting Enough or Too Much?

It is always difficult to determine how much of a macronutrient (protein, carbohydrates or fat) is OK for your diet plan. What is enough? What is too much? What is considered best based on current research? I wrote this bit on protein on the basis of questions. These are questions that are common in the fitness industry. For the section about the 'client' I used my own personal information. OK, so now you know I am a tiny individual. I was also a professional dancer (athlete) for 15 years and my caloric intake is nothing like it use to be. I hope that you will find this little "study" relate-able. 

1)     How can you determine the protein intake required for an individual.  

There has been quite a bit a research regarding protein and athletic benefit. The Food and Nutrition Board that states that there is little scientific evidence to support that recreational or non-elite athletes consume more than the recommended 0.8 g/kg/d of protein (Venderley & Campbell, 2006). However, this number is constantly contradicted in numerous studies and nutrition literature. Many studies support the consumption of 1.2 – 1.4 g/kg for endurance athletes and 1.6 – 1.7 g/kg for strength athletes (Phillips, Moore & tang, 2007). The International Society of Sports Nutrition recommends 1.0 – 1.6 g/kg determined by activity level for athletes (Fuhrmann & Ferreri, 2009). Some studies have even shown that athletes can consume as much as 3 g/kg safely based on the recommended percentage of protein caloric intake, however, there is limited proof as to any benefit with intakes this high (Phillips et al., 2007). An athlete with a high caloric diet will naturally consume a higher gram rate of protein.

My client is a 38 year old male that weighs 154 lbs (70 kg). His diet runs him up at about 2000 Kcal p/d. He exercises on average ≥60 min per day or 300 min per week. His training includes, but is not limited to, 30-40 min of cardio, stretching, resistance training, agility training, power training and ultimate Frisbee. My client is active for the sole purpose of maintaining health. According to the Centers for Disease Control and Prevention this would place him as an active “recreational” athlete (Laquale, 2009). Since my client is considered a recreational athlete it is recommended that my client consume 15% of his diet in protein (Laquale, 2009). 2000 * .15 = 300 kcal from protein, 300 kcal / 4 kcal = 75 g protein, 75 g / 70 kg = 1.07 g/kg. It would be recommended that my athlete consume 1.07 g/kg of protein per day. As you can see this is above the recommended 0.8 g/kg by the Food and Nutrition Board, but is within the recommended limits of the International Society of Sports Nutrition and within range of the American College of Sports Medicine, American Dietetic Association and the Dieticians of Canada (Venderley & Campbell, 2006).

2)    Consider the same individual- what would your recommendations change based  on the following scenarios:

a) The athlete is a vegan 

There are no major changes that should be made if my client were to be a vegan. Vegans are a type of vegetarian whose diet excludes all animal and animal derived products such as dairy, gelatin, or even honey. They are completely void of any and all meat sources and there is ample evidence that vegans are capable of providing all of their caloric needs through their diets (Venderley & Campbell, 2006). However, plant proteins sometimes are not all completely digested due to their high fiber content, so it would be recommended that they increase their protein intake by 10% (Venderley & Campbell, 2006). This would mean that if my client were to continue consuming 75 g/d of protein he would most likely not benefit from all of the protein consumed. He would then increase his intake by 7.5 g/protein per day (75g * 0.1 = 7.5g). It would be best for my athlete to eat from a variety of plant sources to get their supply of protein. Some great sources for plant proteins are tofu, nuts, seeds and hemp seed meal (Fuhrmann & Ferreri, 2009).  There is plenty of evidence that vegans and other vegetarians are capable of producing ample power, strength and endurance to become elite athletes. Some famous vegetarian athletes are Carl Lewis, Tony Gonzales and Kenneth Williams (Fuhrman & Ferreri, 2010).

Since my client would be missing the animal elements in his diet it would be advisable for him to talk to a dietician about Zinc, Iodine, vitamins B12 and D, Iron, Calcium, Omega-3 fatty acid and Taurine supplementation (Fuhrman & Ferreri, 2009). Creatine might be an issue for the power athlete, since it is found only meat, fish and poultry. The body can produce approximately 1 g/d of creatine (Venderley & Campbell, 2006). This amount might not be enough to satisfy the power athlete, so supplementation of creatine might also be recommended. My athlete does partake in power training (sprints, plymetrics and Tabata training), so it would be advisable for him to supplement with creatine. A dose of 3 g/d has been shown to significantly elevate creatine stores in the muscles of vegetarians (Venderley & Campbell, 2006). Since this amount has been shown to significantly increase creatine concentrations my athlete could consume an even lower dose to just maintain adequate concentrations of creatine within his muscles to help him with his power training.

b) The athlete is in a 500-1000 Calorie per day deficit (ie- the athlete is attempting to lose weight)

Since my athlete is pondering a negative caloric balance of 500 – 1000 kcal per day it would be advisable for my athlete to make sure that they are still getting an adequate amount of all macronutrients. A reduction in caloric intake can compromise the athlete’s endurance and power capabilities (Garthe et al., 2011). It would be advisable for my athlete to not exceed a caloric deficit of 500 kcal. This would put him at a caloric intake of 1500 kcal/d. In a study performed by Garthe et al., (2011) the athletes were placed on a diet that was no lower than 1500 kcal and consisted of 1.2 – 1.8 g/kg of protein, 4 – 6 g/kg of carbohydrates (CHO) and ≤20% from fat. This diet was determined to eliminate a loss of lean body mass and to provide adequate sources of energy for training (Garthe et al., 2011). My client could successfully reduce his calories from fat and CHO. The results of the study showed positive increases in lean body mass and weight loss without reducing power-performance during training. I would recommend my client to follow the protocols set up in this study to reduce his weight while training in a negative caloric balance.    

3)    How would you explain to a strength/power athlete consuming 3 g/Kg of protein per day in a eucaloric state that protein intake of that level does not lead to optimal performance.

Even though there is no evidence that 3 g/kg of protein per day is beneficial to his/her performance, there is also no evidence that 3 g/kg per day will cause detrimental affects to his/her health (Phillips et al., 2007). There is also no clear evidence that quantities larger than 2 g/kg produce benefits (Fuhrmann & Ferreri, 2010). There is also some evidence that states that consuming large quantities of protein can lead to kidney dysfunction, decreased bone health caused by poor calcium stores, and may negatively affect cardiovascular health (Fuhrmann & Ferreri, 2010). This statement is greatly disputed by Phillips et al., (2007) who states that many studies have discarded the last statement through research and trials. So the evidence that high protein diets can be detrimental to the health of an athlete may be invalid and more research should be done to determine what the safest level of protein intake is for an athlete. So far there has not been an upper level limit set for protein by the Food and Nutrition Board, but it is recommended that an athlete limit their protein intake to 35% even though 1.2 – 1.6 g/kg has been shown to be beneficial for all athletes  (Phillips et al., 2007).

PS:

A supplement is just that, a supplement. Supplementations should only be used if the athlete is not getting adequate nutrition from their diet. I highly recommend reading the following article to understand the absorption rates of protein in the diet. This is especially important when determining what type of protein supplement might work best for an athlete.

Bilsborough, S. & Mann, N. (2006). A review of issues of dietary protein intake in humans. International Journal of Sports Nutrition and Exercise Metabolism, 16, 129-152.

References

Fuhrman, J., & Ferreri, D. M. (2010). Fueling the vegetarian (vegan) athlete. Current Sports Medicine Reports, 9(4), 233-241.

Garthe, I., Raastad, T., Refsnes, P. E., Koivisto, A., & Sundgot-Borgen, J. (2011). Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. International Journal of Sport Nutrition and Exercise Metabolism, 27(2), 97-104.

Lanquale, K. (2009). Nutritional needs of the recreational athlete. Athletic Therapy Today, 14(1), 12-15.

Phillips, S. M., Moore, D. R. & Tang, J. E. (2007). A critical examination of dietary protein requirements, benefits, and excesses in athletes. International Journal of Sports Nutrition and Exercise Metabolism, 17, S58-S76.

Venderly, A. M., & Campbell, W. W. (2006), Vegetarian diets nutritional considerations for athletes. Sports Medicine, 36(4), 293-305.

Building a Youth Camp Profit Center for a Health Club

Youth Camp Profit Centers:

A Sample Proposal 

Many people in the fitness industry are looking at ways to increase revenue, keep members with families happy, retain current members and reduce childhood obesity. Adding a profit center that targets the child population of your area can be a very profitable adventure for the fitness center involved. It can also be a way to maintain fitness center retention rates and to keep those with children happy. When designing a Youth Sports Camp profit center it is good to know your area and what other clubs in your area are doing. However, don't be afraid to look at clubs of similar sizes outside of your area.* This is just a sample of what a proposal might look like. If you do design a proposal of your own you might want to include charts or graphs. Detailed data from clubs in your surrounding area. I would limit that area to 25 miles, however, it doesn't hurt to add in clubs from other areas. Keep in mind clubs within a 25 mile radius will most likely represent your targeted audience.

*The area that I looked at for this blog is Denver, CO (my hometown) and though I currently run a fitness center out in the country, I have opted to compare an imaginary club (All Out Fitness Inc.) to those that would be rather larger than what I run on the southeastern plains of Colorado.

Look at your targeted audience?
Research other clubs in the area or similar sized clubs with similar programs.
Don't be afraid to look at profit margins and other financial information.

All Out Fitness Inc: Denver, CO branch.

Denver, CO is known for having active citizens and being a sports town that is truly amazing to live in. Denver has professional sports in nearly every market ranging from football to lacrosse. Because of this there are youth sports ranging from football to lacrosse. According to a survey done in 2004 by the Colorado Department of Public Health and Environment, 60% of all Colorado children ages 5-14 participated in sports; whereas, 26.9% participated in less than 5 hours of physical activity each week (Shupe & Gannon, 2005). These are both markets that we at All Out Fitness can tap into for our proposed profit center of Youth Sports Camps in Denver, CO. Greenwood Athletic and Tennis Club in Greenwood, CO has several youth camps. These camps include biking, running, swimming, tennis and basketball. All of their camps are onsite in a facility that is approximately the same size as our facility. They currently charge $150 per month or $400 per quarter to participate in multiple sports or $50 p/month to participate in one sport (McDonnell, 2008). Their programs have been very successful. Charging more for non-members could encourage families to become members of our facility, therefore, increasing our member numbers. Club Equinox in New York, NY charges non-members $25 to $50 dollars more for their six week youth programs, and at a member price of $175 the cost of being a non-member can add up quickly (McDonnell, 2008).   

Justify your program, or why do you feel there is a need. Trust me, your administration will want to know.
What are some facts on youth fitness programs?
What problems might your facility run into with a youth program?
What strategies might you come up with to keep adults and children separate?
 
  
The reason for selecting Youth Sports Camps as our profit center is based off of our family member’s needs. It has been brought to our attention through surveying our members that those with families would like to bring their children with them while they work out at our facility. Also, our single members have noted that they feel that childhood obesity is an issue and they feel that adding Youth Sports to our facility could help in lowering the staggering numbers. As sports and PE programs leave public schools many fitness centers are beginning to provide physical education and programs for children of all ages and are finding it very profitable (Gormley, 2005). Because of this children under the age of 18 are growing in the US as members at fitness facilities. The last number noted was that nearly 4.6 million kids are active in their family’s gyms or health centers (Kruse, 2011). Also, Larry C. Conner of Stone Creek Club and Spa in Covington, LA brings in over $140,000 in revenue, which is nearly a 20% profit margin (McDonnell, 2008). In Canada, this is a fast growing profit center for many clubs. At La Sporteque de Hull in Quebec they see a 50% of their net return as being derived from children and youth programming (Gormley, 2005). With Denver, CO being a sports center it only makes sense that we build a facility that is open to targeting the family population in Denver while still accommodating the needs of our single members. We could do this by selecting youth camp times that utilize the club during the hours when our single members tend to attend less (like just after school or late afternoon), create separate locker rooms for our kids, or adult only training areas (Gormley, 2005). Of course we would have to look at our space availability first to make sure that we can accommodate separate kid and adult areas.

What programs do you think would work best in your facility?
Justify the reason for the sports that you have chosen. This could be because the areas are developed or because you already have similar adult programs.
What are some additional training needs that should be addressed?


The development of our program should start with onsite programs. We currently have spinning rooms, a basketball court (can be transformed to accommodate two volleyball courts), tennis & racquetball courts, and a lap pool with 5 laps. All of these areas are separate from the general training areas, so this will keep the noise from child’s play to a minimum as to not disturb the members that are training on cardiovascular or resistance training equipment. The development of the Youth Sports Camps should utilize these areas first. If the camps become popular it might me important to look at areas outside of the club. These areas could be youth adventure camps, soccer camps, baseball camps, and softball camps. The biggest reason parents place their children in a sports camp is because they want their children to learn new skills and to develop the ones that they already have (Gormley, 2005).  All of our camps should finish with a game or match. This could be a game against another club’s youth camp or a game or match against our own youth camp attendees. Having a final event associated with each youth camp will help keep our kids motivated and committed to finishing the camp (McDonnell, 2008). Also, learning a new skill is important, but our kids should also receive some formal resistance training, speed workouts and nutritional training in addition to focusing in on learning new skills associated with their sport (McDonnell, 2008).

How will you staff the program? 
Will you hire from the inside or the outside of your current staff?
Will you need specific certifications? 

Staffing these camps would be the biggest challenge. First, I would recommend looking within our current All Out Fitness branch. We currently staff personal trainers, group fitness instructors and other associates that maintain several other certifications. This should be our first group that we look at for staffing these camps. We have many part time staff that would benefit greatly from taking on extra duties. After we look at our staff we should then look at outside sources. These could be local coaches, strength and conditioning coaches, performance enhancement specialists, speed and explosion specialists, athletic trainers and other certified fitness experts.

What are some equipment or additional costs that you might run into?

Sports specific equipment will be necessary for these camps such as balls, racquets and other various equipment as needed. We will encourage those participating in racquet sports to supply their own racquets. We currently have two sets of volleyball nets and our in-facility sports areas are fully equipped. So the cost of these camps should be minimal. Jerseys and/or uniforms for our kids could be included in the price of their enrollment. We would first have to see which programs would have the highest amount of interest from our members prior to developing our purchasing additional equipment.

References

Gormley, B. (2005). Everyone profits from kids’ programming, Fitness Business Canada, 6(2), 58-61.

Kruse, S. Building revenue through kids’ camps. http://www.ideafit.com/fitness-library/building-revenue-through-kids-camps-1 , 06/22/2011

McDonnell, A. B. (2008). Profiting from sports training. Fitness Management, 24(12), 30-33.

Shupe, A., & Gannon, J. (2005) How healthy are colorado children? Key findings from the 2004 colorado child health survey. Colorado Department of Public Health & Environment Health Watch, Sept. 2005, 59. 

 All photos come from www.google.com/images