週に3-6日のトレーニング、規則正しい食事、十分なたんぱく質、睡眠もとっている、それなのにこの疲労感は？病気だろうか？人間は酸素と水を使ってエネルギーを作り出す、その副産物がフリーラジカル、身体が酸性に傾き疲労の原因、この疲労が長引けばけがや病気を引き起こすことも珍しくない。
定期的にウェイトトレーニングを実施している我々はもちろんトレーニングなどの激しい身体活動をしていない人でも現代のストレス社会では容易にフリーラジカルの餌食になる。アンチオキシダントサプリメントを摂取してフリーラジカルの撃退する必要がある。
まずNACはアンチオキシダントの代表、600㎎カプセルを2回朝と晩に摂取。
テゥーメリックは炎症を予防、抑える働きがある。1日3カプセル朝昼晩摂取。
アルファリポイックアシド、コエンザイムQ10、ビタミンA,C,Eも必須サプリメントだ。
アルファリポイックアシドは1カプセルを朝晩摂取。
コエンザイムQ10は1カプセルを朝晩摂取。
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How to have more ENERGY and IMMUNE FUNCTION!
Win the Fight of Free Radicals with Antioxidants!
DO YOU FIND yourself more and more exhausted? You’re training 5 times a week, eating all your macros every 2-3 hours but still tired.
You are doing your cardio fasted, training afternoon and then more cardio, and you seem to just get more and more fatigued?
We are told that exercise is good for our health and gives us more energy and stamina, however, it seems the more we do the more tired we become.
To understand this question, we should start by looking at the source of our energy, the cell's mitochondria.
In grade school, we learn that the mitochondria are the powerhouse of the cell.
When we breathe in oxygen from the atmosphere, the air fills the lungs, the lungs then give the heart the oxygen, finally, our hearts pump rich oxygenated blood to our liver, kidneys, and muscles, which have a large number of mitochondria in their cells because they use ATP at a high rate.
ATP (adenosine triphosphate) is like money. The body needs a job to be done like picking up a dumbbell for bicep curls. When this job needs to be performed, someone has to get paid or the task never gets done.
The oxygen that we breath breaks down food particles, like glucose from carbs, through metabolic processes by enzymes into water and carbon dioxide creating energy.
Some of this energy comes at a cost though, production of free radical accumulates in the cells and causes metabolic damage.
Over the last 30 years or so there has been a massive amount of research done demonstrating that physical exercise results in elevated free radial productions in active skeletal muscle.
The presence of a high number of free radicals can actually alter the way in which our cells code genetic material. Basically, our DNA is what tells the body how to act.
Free radicals are atoms or groups of atoms that contain one or more unpaired electrons. Electrons circle outside the nucleus with a negative charge and are usually paired, creating a chemically stable arrangement.
When electrons are unpaired, any atom or molecule in the body can easily attach itself to it. This reaction causes drastic changes in the body, known as oxidative stress or oxidative damage.
This damage can be irreversible and affects organs like heart muscle, nerve cells, and certain immune sensor system cells. I don’t know about you but these are all pretty important things to take care of in order to stay strong and healthy.
This damage to our cells if left unattended can lead to impaired immune function, causing infections and various degenerative diseases such as heart disease and cancer.
When we are vigorously training and performing cardio based workouts we increase our demand for energy, thus increasing oxidative stress.
The more oxidative stress induced, the more fatigued our muscles become. Our ability for metabolism lowers and thus our energy production suffers.
So if exercise needs energy and the way our bodies create that energy produces oxidative stress, why even workout?
The oxygen-derived free radicals formed from exercise are short-lived, meaning they are generated for the specific demands of exercise but are quickly diminished by free radical scavengers in the body.
Our bodies natural antioxidant defense lies within the skeletal muscles. The increase of Reactive Oxygen Species (ROS) another fancy term for free radicals, promotes a natural fortification of enzymatic and non-enzymatic antioxidants in the muscle fibers.
Chronic oxidative stress is different, it’s long-lived due to inactivity, accumulation leads to disease and pathologies.
Sedentary lifestyles partnered with the bodies inability to detox and metabolize metabolic waste form inactivity perpetuates this manifestation.
Diets rich in antioxidants can more than neutralize these particles of oxidative stress.
Antioxidants help protect the body from oxidative stress by delaying muscle fatigue.
Supplementation with the antioxidant N-acetylcysteine has been shown to delay muscle fatigue during sub-maximal exercise and aerobic based training.
N-acetylcysteine involves the support of glutathione resynthesis. Glutathione is known as the master antioxidant. This resynthesis increases the bioavailability, thus increasing the reception of free radicals.
There are other dietary supplements like Turmeric has a powerful effect on the production of glutathione.
Alpha-Lipoic Acid, COQ10, and even phytochemicals like vitamins A, C, and E can also are powerful antioxidants.
Supplementation of one can help you fight the accumulation of ROS, yet synergistically they have greater effects.
For example, beta-carotene (vitamins a) alone is good, yet the combination of vitamins A, C, and E appears to have more effect than taking anyone alone.
So we now know that exercise and mouth breathing both cause oxidation on the cells which leads to DNA damage.
Prolonged stress leads to muscle fatigue and lowered immunity, causing lethargy and slowed reaction.
We can combat this stress by consuming nutrition-rich foods and proper supplementation.
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