runfarc : Messages : 956-987 of 1648

I vote for #1 Awesome

Ski

Heat sucks, cold sucks,
wind sucks, cramps suck,
hills suck, early mornings suck, ect.

"Embrace the Suck" Running is Life and "Life is Good"

To: runfarc@yahoogroups.com
From: bernardes@...
Date: Fri, 1 Aug 2008 13:26:30 -0400
Subject: [runfarc] Limerick contest

OK�.here are the entries to this year�s Hartwood Limerick contest. Please reply back to me (bernardes@vabb.com) to vote your favorite. Please only vote once.

I entered the race held by Wa-Wa�s

To beat the girl with the fake Ta-Ta�s

But she was no tramp

That girl ran like a champ

And left me crying for my Ma-Ma

the language of runners is strange

to mere mortals we must sound deranged

intervals fartlek and repeats galore,

saucony, reebok, asics and more

all words we athletes would never exchange

Title: Debra vs. Hartwood

I ran the race with a woman I know.

She did not want to start out too slow.

By me she went

She was totally spent.

She passed out with a few feet to go.

The roads of Hartwood meander

about A Stafford refuge, a quiet route,

The runners will come

To soak up the sun,

To cherish the beauty without a doubt

WAWA a race that sweltered

The heat, the hills, Man I wilted

As I strided to finish

To see who would win this

WAWA my shoes have melted!

In the early HARTWOOD sun,

We will start our 10-MILE RUN.

With heads held high

As miles tick by,

Well rejoice when we are done!

In the early HARTWOOD sun,

We will start our 10-MILE RUN.

With heads held high

As miles tick by,

We�ll rejoice when we are done!

The WaWa 10 Miler's a jewel,

But late August is not very cool,

So hydrate yourself well,

Or you will feel like hell,

And please do not puke in the pool.

Ugly t-shirts are the style

When you run in this 10-mile.

Every year it is the same

Dancing cows & sponsors' name.

At last a shirt we'll keep awhile.

#10

Fredericksburg has a group called FARC

whose members are quick off the mark.

To avoid a comparison

with that revolutionary garrison*,

they shout: �Our FARC runs in the park!�

#11

Come to Hartwood and try out your luck.

Ten mile runs in August require pluck.

But there's no better way,

To earn on race day

The cool shirt with a cow and a duck!

#12

I love to run the race called WaWa

and it makes me feel all Ga-Ga

It makes me smile For quite awhile

But then comes the moment

--this hurts--Ah-Ha

#13

Hartwood is blessed by geography

With manic-depressive topography.

Ain't humidity neat,

With maniacal heat?

Such blessings will teach you psychology!

#14

To race you give all you gots,

The hot weather makes you drink a lots,

The Wawa race is 10 miles,

When done you'll be all smiles,

Unless you end up with the trots.

#15

There once was VA Runner
Who considered himself quite a good punner
We oft heard him say:
�It�s perfectly OK
To call last year�s winner, a wonner�

#16

Coldwell-Banker sponsors the races
That let FARC members go through our paces.
So let us all state:
�Your company is great!
God bless your bright, happy faces.�

Debi Bernardes

USAT Level 2 Certified Coach

USAC Level 3 Certified Coach

Debi Bernardes

USAT Level 2 Certified Coach

USAC Level 3 Certified Coach

Get more from your digital life. Find out how.

#986

From: Ruth Olson <rutholson40@...>
Date: Fri Aug 1, 2008 7:40 pm
Subject: Re: Limerick contest

rutholson40

Offline

I like 8.....but I also like 2......I know only one vote!

--- On Fri, 8/1/08, Bernardes <bernardes@...> wrote:

From: Bernardes <bernardes@...>
Subject: [runfarc] Limerick contest
To: "RunFred Group" <runfarc@yahoogroups.com>
Date: Friday, August 1, 2008, 1:26 PM

OK�.here are the entries to this year�s Hartwood Limerick contest. Please reply back to me (bernardes@vabb. com) to vote your favorite. Please only vote once.

#1

I entered the race held by Wa-Wa�s

To beat the girl with the fake Ta-Ta�s
But she was no tramp
That girl ran like a champ
And left me crying for my Ma-Ma

#2
the language of runners is strange
to mere mortals we must sound deranged
intervals fartlek and repeats galore,
saucony, reebok, asics and more
all words we athletes would never exchange

#3
Title: Debra vs. Hartwood
I ran the race with a woman I know.
She did not want to start out too slow.
By me she went
She was totally spent.
She passed out with a few feet to go.

#4
The roads of Hartwood meander
about A Stafford refuge, a quiet route,
The runners will come
To soak up the sun,
To cherish the beauty without a doubt

#5
WAWA a race that sweltered
The heat, the hills, Man I wilted
As I strided to finish
To see who would win this
WAWA my shoes have melted!

#6
In the early HARTWOOD sun,
We will start our 10-MILE RUN.
With heads held high
As miles tick by,
Well rejoice when we are done!

#7
In the early HARTWOOD sun,
We will start our 10-MILE RUN.
With heads held high
As miles tick by,
We�ll rejoice when we are done!

#8
The WaWa 10 Miler's a jewel,
But late August is not very cool,
So hydrate yourself well,
Or you will feel like hell,
And please do not puke in the pool.

#9
Ugly t-shirts are the style
When you run in this 10-mile.
Every year it is the same
Dancing cows & sponsors' name.
At last a shirt we'll keep awhile.

#10
Fredericksburg has a group called FARC
whose members are quick off the mark.
To avoid a comparison
with that revolutionary garrison*,
they shout: �Our FARC runs in the park!�

#11
Come to Hartwood and try out your luck.
Ten mile runs in August require pluck.
But there's no better way,
To earn on race day
The cool shirt with a cow and a duck!

#12
I love to run the race called WaWa
and it makes me feel all Ga-Ga
It makes me smile For quite awhile
But then comes the moment
--this hurts--Ah-Ha

#13
Hartwood is blessed by geography
With manic-depressive topography.
Ain't humidity neat,
With maniacal heat?
Such blessings will teach you psychology!

#14
To race you give all you gots,
The hot weather makes you drink a lots,
The Wawa race is 10 miles,
When done you'll be all smiles,
Unless you end up with the trots.

#15
There once was VA Runner
Who considered himself quite a good punner
We oft heard him say:
�It�s perfectly OK
To call last year�s winner, a wonner�

#16
Coldwell-Banker sponsors the races
That let FARC members go through our paces.
So let us all state:
�Your company is great!
God bless your bright, happy faces.�

Debi Bernardes
UCanDoIt Coaching Group
USAT Level 2 Certified Coach
USAC Level 3 Certified Coach

Debi Bernardes
UCanDoIt Coaching Group
USAT Level 2 Certified Coach
USAC Level 3 Certified Coach

#985

From: bob@...
Date: Fri Aug 1, 2008 7:31 pm
Subject: Re: Limerick contest

pawlakrj

Offline

Hmmm, I can guess which entry John submitted :-)

Bob

Sent via BlackBerry from T-Mobile

From: "Bernardes" <bernardes@...>
Date: Fri, 1 Aug 2008 13:26:30 -0400
To: RunFred Group<runfarc@yahoogroups.com>
Subject: [runfarc] Limerick contest

OK….here are the entries to this year’s Hartwood Limerick contest. Please reply back to me (bernardes@vabb.com) to vote your favorite. Please only vote once.

I entered the race held by Wa-Wa’s

To beat the girl with the fake Ta-Ta’s

But she was no tramp

That girl ran like a champ

And left me crying for my Ma-Ma

the language of runners is strange

to mere mortals we must sound deranged

intervals fartlek and repeats galore,

saucony, reebok, asics and more

all words we athletes would never exchange

Title: Debra vs. Hartwood

I ran the race with a woman I know.

She did not want to start out too slow.

By me she went

She was totally spent.

She passed out with a few feet to go.

The roads of Hartwood meander

about A Stafford refuge, a quiet route,

The runners will come

To soak up the sun,

To cherish the beauty without a doubt

WAWA a race that sweltered

The heat, the hills, Man I wilted

As I strided to finish

To see who would win this

WAWA my shoes have melted!

In the early HARTWOOD sun,

We will start our 10-MILE RUN.

With heads held high

As miles tick by,

Well rejoice when we are done!

In the early HARTWOOD sun,

We will start our 10-MILE RUN.

With heads held high

As miles tick by,

We’ll rejoice when we are done!

The WaWa 10 Miler's a jewel,

But late August is not very cool,

So hydrate yourself well,

Or you will feel like hell,

And please do not puke in the pool.

Ugly t-shirts are the style

When you run in this 10-mile.

Every year it is the same

Dancing cows & sponsors' name.

At last a shirt we'll keep awhile.

#10

Fredericksburg has a group called FARC

whose members are quick off the mark.

To avoid a comparison

with that revolutionary garrison*,

they shout: “Our FARC runs in the park!”

#11

Come to Hartwood and try out your luck.

Ten mile runs in August require pluck.

But there's no better way,

To earn on race day

The cool shirt with a cow and a duck!

#12

I love to run the race called WaWa

and it makes me feel all Ga-Ga

It makes me smile For quite awhile

But then comes the moment

--this hurts--Ah-Ha

#13

Hartwood is blessed by geography

With manic-depressive topography.

Ain't humidity neat,

With maniacal heat?

Such blessings will teach you psychology!

#14

To race you give all you gots,

The hot weather makes you drink a lots,

The Wawa race is 10 miles,

When done you'll be all smiles,

Unless you end up with the trots.

#15

There once was VA Runner
Who considered himself quite a good punner
We oft heard him say:
“It’s perfectly OK
To call last year’s winner, a wonner”

#16

Coldwell-Banker sponsors the races
That let FARC members go through our paces.
So let us all state:
“Your company is great!
God bless your bright, happy faces.”

Debi Bernardes

USAT Level 2 Certified Coach

USAC Level 3 Certified Coach

Debi Bernardes

USAT Level 2 Certified Coach

USAC Level 3 Certified Coach

#984

From: "Bernardes" <bernardes@...>
Date: Fri Aug 1, 2008 5:26 pm
Subject: Limerick contest

grtrunner22485

Offline

OK….here are the entries to this year’s Hartwood Limerick contest. Please reply back to me (bernardes@...) to vote your favorite. Please only vote once.

I entered the race held by Wa-Wa’s

To beat the girl with the fake Ta-Ta’s

But she was no tramp

That girl ran like a champ

And left me crying for my Ma-Ma

the language of runners is strange

to mere mortals we must sound deranged

intervals fartlek and repeats galore,

saucony, reebok, asics and more

all words we athletes would never exchange

Title: Debra vs. Hartwood

I ran the race with a woman I know.

She did not want to start out too slow.

By me she went

She was totally spent.

She passed out with a few feet to go.

The roads of Hartwood meander

about A Stafford refuge, a quiet route,

The runners will come

To soak up the sun,

To cherish the beauty without a doubt

WAWA a race that sweltered

The heat, the hills, Man I wilted

As I strided to finish

To see who would win this

WAWA my shoes have melted!

In the early HARTWOOD sun,

We will start our 10-MILE RUN.

With heads held high

As miles tick by,

Well rejoice when we are done!

In the early HARTWOOD sun,

We will start our 10-MILE RUN.

With heads held high

As miles tick by,

We’ll rejoice when we are done!

The WaWa 10 Miler's a jewel,

But late August is not very cool,

So hydrate yourself well,

Or you will feel like hell,

And please do not puke in the pool.

Ugly t-shirts are the style

When you run in this 10-mile.

Every year it is the same

Dancing cows & sponsors' name.

At last a shirt we'll keep awhile.

#10

Fredericksburg has a group called FARC

whose members are quick off the mark.

To avoid a comparison

with that revolutionary garrison*,

they shout: “Our FARC runs in the park!”

#11

Come to Hartwood and try out your luck.

Ten mile runs in August require pluck.

But there's no better way,

To earn on race day

The cool shirt with a cow and a duck!

#12

I love to run the race called WaWa

and it makes me feel all Ga-Ga

It makes me smile For quite awhile

But then comes the moment

--this hurts--Ah-Ha

#13

Hartwood is blessed by geography

With manic-depressive topography.

Ain't humidity neat,

With maniacal heat?

Such blessings will teach you psychology!

#14

To race you give all you gots,

The hot weather makes you drink a lots,

The Wawa race is 10 miles,

When done you'll be all smiles,

Unless you end up with the trots.

#15

There once was VA Runner
Who considered himself quite a good punner
We oft heard him say:
“It’s perfectly OK
To call last year’s winner, a wonner”

#16

Coldwell-Banker sponsors the races
That let FARC members go through our paces.
So let us all state:
“Your company is great!
God bless your bright, happy faces.”

Debi Bernardes

USAT Level 2 Certified Coach

USAC Level 3 Certified Coach

Debi Bernardes

USAT Level 2 Certified Coach

USAC Level 3 Certified Coach

#983

From: "TROY Joe" <joe.troy@...>
Date: Fri Aug 1, 2008 3:21 pm
Subject: RE: Why Amino Acids are great for runners

joe.troy@...

I understand that these amino acids are also good for hair growth :) Good news for the over 40 crowd !

From: runfarc@yahoogroups.com [mailto:runfarc@yahoogroups.com] On Behalf Of Bernardes
Sent: Friday, August 01, 2008 10:13 AM
To: RunFred Group
Subject: [runfarc] Why Amino Acids are great for runners

Amino Acids

More Than Just Muscle Preservation

By Jason Barker, ND

The building blocks of protein, amino acids are ubiquitous throughout the body and maintain numerous roles. Amino acids are important to build the muscle mass that declines with age, to enhance recovery from exercise and to support proper immune health. In fact, exercise, aging, and illness all have one thing in common: they increase the body’s demand for essential and non-essential amino acids. While the muscles contain the richest storage of amino acids in the body, amino acids are also used prominently in brain metabolism, neurotransmission, gastrointestinal health, immune function and cardiovascular health. Amino acids can also contribute to energy production through their conversion into glucose via gluconeogenesis.

Amino acids are the basic building blocks of proteins; shorter amino acid chains are termed peptides and longer chains are termed polypeptides or proteins. A popular analogy is that amino acids can be thought of as letters which can be arranged in an infinite variety to form different words, the proteins.

Amino acids can be considered essential, non-essential or conditionally essential given the body’s ability to synthesize what it needs for metabolic maintenance. While hundreds of different amino acids exist in nature, there are only 20 main amino acids used for protein biosynthesis as directed by genetic coding; depending on the organism, certain amino acids can be synthesized and others (termed essential) must be derived from the diet. These amino acids are required daily due to the body’s relatively low storage capacity.

Dietary proteins are often referred to as either complete or incomplete; a complete protein contains at least all 9 essential amino acids while incomplete food proteins do not. Animal-based foodstuffs are typically considered complete proteins (meat, poultry, fish, milk and eggs) while plant foodstuffs (on an individual basis) are considered incomplete proteins. The one exception to this is soy, which contains all 9 essential amino acids. Otherwise, plant-based foodstuffs can be combined to form complete proteins typically by combining grains, legumes or nuts/seeds in certain order.

Similar to other nutritional factors like vitamins and minerals, our body requires amino acids daily for optimal health and functioning. Although, like vitamins and minerals, basic amounts can be found in most healthy diets, increased intake of amino acids can also be employed for a variety of reasons. Modern medicine continues to develop a growing appreciation for the role that amino acids play in health and the consequences of their imbalance are continuously explored in research. What follows is a description of the many ways amino acid supplementation can improve health.

The Nine Essential Amino Acids

·    Leucine

·    Isoleucine

·    Valine

·    Threonine

·    Methionine

·    Phenylalanine

·    Tryptophan

·    Lysine

·    Histidine

Maintaining Muscle Mass

Amino acids comprising a high quality complete protein serve as the primary building block of the body’s muscle mass, regardless of age. Athletes and individuals over 50 are two different populations that require a complete amino acid source for similar reasons, but with different causes. In athletes, this population typically requires additional amino acids for two main reasons. The first need is during times of aerobic exercise. Intense aerobic fitness that lasts more than an hour will cause the body to shift to protein catabolism as a source of additional fuel when immediate sources of energy (blood sugar) begins to decline.¹ This typically occurs when glycogen (carbohydrate-based) energy stores become depleted.² Once low glycogen store signals are received by the body, it will begin a catabolic, or degenerative process of stripping amino acids out of the muscles for gluconeogenesis, where the body makes glucose (its primary fuel source) from amino acids.^3-4 All of this comes at a very expensive metabolic cost, as the energy required to build muscle (protein) is very great, which is then broken down for fuel during intense aerobic exercise. Replacement of amino acids in the form of a complete protein both prior to and following exercise has been shown to prevent and ameliorate exercise-induced muscle damage, thereby improving recovery time.⁵

The second main area for amino acid replacement occurs primarily in anaerobic regimens such as weight training. Muscles that are stressed from weight training are also broken down, but because of physical stress rather than for energy production. Regardless, the needs of the muscle are the same; amino acids must be replaced in order for adequate muscle repair to occur.

Furthermore, newer research has shown that endurance performance is extended when amino acids (protein) are consumed during prolonged aerobic exercise bouts.⁶ In one study, athletes fed a protein-rich recovery meal demonstrated a 25 percent higher testosterone level, reduced plasma creatine kinase (a marker of muscle damage), and decreased fatigue and leg soreness compared to a group using only carbohydrate-based recovery meals.⁷ Newer evidence continues to emerge that is leading to a shift in the prior rule that only carbohydrate supplementation was beneficial for exercise performance; more studies are looking at how protein-carbohydrate combinations affect athletic performance.

Age-Related Muscle Loss

Another population that benefits from amino acid supplementation is the aging. Sarcopenia is a condition that is defined as age-related loss of muscle mass that usually occurs after the age of 50. It is marked by replacement of muscle fibers with fat and connective tissue. Most people don’t notice the beginnings of this process for many years or even decades. However, once symptomatic, a notable loss of strength, flexibility and the ability to repair after injury occur. Further, loss of skeletal muscle contributes to an increased risk of falls, fractures and eventual loss of independence.⁸

Maintaining muscle health in this population is similar to that in athletic individuals; adequate amino acids comprising complete protein are needed in order to supply the muscle with its building blocks for repair and regeneration. Amino Acids, along with other nutritional factors, have been shown to greatly improve the sarcopenic condition in human subjects by increasing lean body mass.^9-10

Immune System Function

The immune system is a highly complicated, intricate network that in some cases can be easily enhanced to improve function. For instance, two major immune cells, lymphocytes and macrophages, consume the amino acid glutamine at a high rate.¹¹ Because of this relationship, overuse of the muscles contributes to decreased lymphocyte function due to the overall protein and amino acid loss in such exercise bouts. The “glutamine hypothesis” states that in times of intense and prolonged physical stress, the demand for glutamine in muscle cells and other organs leaves the body in a state of relative glutamine scarcity.^12-13 When supplemented with glutamine, endurance athletes reported significant reductions in illness.¹⁴ Some evidence points to improved neutrophil function as a benefit of glutamine supplementation.¹⁵ Other immune-related conditions in which glutamine has been studied include radiation-induced oral mucositis and HIV.^16-17

Another amino acid, arginine, is useful for suboptimal immune responses and can reduce the occurrence of post-surgical infections. Arginine performs this task by lowering the amount of cell adhesion molecules in native cells (thereby thwarting viral and bacterial entry) and by lowering pro-inflammatory cytokines. Arginine was shown to increase the activity of natural killer cell activity, lymphocyte reactivity, and lymphocyte activation of natural killer cells in patients with breast cancer.¹⁸

Conclusion

The use of amino acids is an emerging science with the most prominent areas of research existing around athletic dietary performance, muscle building in the aging population and immune function. On a broader scale, obtaining a complete amino acid intake is needed for so many of the body’s basic needs, similar to a daily multivitamin and mineral, that virtually anyone can benefit from an increased intake.

References

1. Rodriguez NR, Vislocky LM, Gaine PC. Dietary protein, endurance exercise, and human skeletal-muscle protein turnover. Curr Opin Clin Nutr Metab Care. 2007 Jan;10(1):40-5

2. Coggan AR, Coyle EF. Carbohydrate ingestion during prolonged exercise: effects on metabolism and performance. Exerc Sport Sci Rev. 1991;19:1-40.

3. Huq F, Thompson M, Ruell P. Changes in serum amino acid concentrations during prolonged endurance running. Jpn J Physiol. 1993;43(6):797-807.

4. Donovan CM, Sumida KD. Training enhanced hepatic gluconeogenesis: the importance for glucose homeostasis during exercise. Med Sci Sports Exerc. 1997 May;29(5):628-34.

5. Howatson G, van Someren KA. The Prevention and Treatment of Exercise-Induced Muscle Damage. Sports Med. 2008;38(6):483-503.

6. J Sports Sci. 2007 Nov;25(13):1449-60. The influence of carbohydrate and protein ingestion during recovery from prolonged exercise on subsequent endurance performance. Betts J, Williams C, Duffy K, Gunner F.

7. Rowlands DS, Thorp RM, Rossler K, Graham DF, Rockell MJ. Effect of protein-rich feeding on recovery after intense exercise. Int J Sport Nutr Exerc Metab. 2007 Dec;17(6):521-43.

8. Drummond MJ, Dreyer HC, Pennings B, Fry CS, Dhanani S, Dillon EL, Sheffield-Moore M, Volpi E, Rasmussen BB. Skeletal muscle protein anabolic response to resistance exercise and essential amino acids is delayed with aging. J Appl Physiol. 2008 May;104(5):1452-61. Epub 2008 Mar 6.

9. Solerte SB, Gazzaruso C, Bonacasa R, Rondanelli M, Zamboni M, Basso C, Locatelli E, Schifino N, Giustina A, Fioravanti M. Nutritional supplements with oral amino acid mixtures increases whole-body lean mass and insulin sensitivity in elderly subjects with sarcopenia. Am J Cardiol. 2008 Jun 2;101(11A):69E-77E.

10. Timmerman KL, Volpi E. Amino acid metabolism and regulatory effects in aging. Curr Opin Clin Nutr Metab Care. 2008 Jan;11(1):45-9.

11. Newsholme EA, Parry Billings M. Properties of glutamine release from muscle and its importance for the immune system. J Parenteral Enteral Nutr. 1990;14 Suppl: 63S-67S.

12. Keast D, Arstein D, Harper W, Fry RW, Morton AR. Depression of plasma glutamine concentration after exercise stress and its possible influence on the immune system. Med J Aust. 1995;162: 15-18.

13. Rowbottom DG, Keast D, and Morton AR. The emerging role of glutamine as an indicator of exercise stress and overtraining. Sports Med. 1996;21: 80-97.

14. Castell L. Glutamine supplementation in vitro and in vivo, in exercise and in immunodepression. Sports Med. 2003;33(5):323-45.

15. Castell LM. Can glutamine modify the apparent immunodepression observed after prolonged, exhaustive exercise? Nutrition. 2002 May;18(5):371-5.

16. Rubio IT, Cao Y, Hutchins LF. Effect of glutamine on methotrexate efficacy and toxicity. Ann Surg. 1998;227:772-8.

17. Shabert JK, Winslow C, Lacey JM, Wilmore DW. Glutamine-antioxidant supplementation increases body cell mass in AIDS patients with weight loss: a randomized, double-blind controlled trial. Nutrition. 1999;15:860-4.

18. Brittenden J, Park KGM, Heys SD, et al. Larginine stimulates host defenses in patients with breast cancer. Surgery. 1994;115:205-212.

Debi Bernardes

UCanDoIt Coaching Group

USAT Level 2 Certified Coach

USAC Level 3 Certified Coach

#982

From: "Bernardes" <bernardes@...>
Date: Fri Aug 1, 2008 2:44 pm
Subject: Friday's Five

grtrunner22485

Offline

1) Does it upset you that pro athlete use performance enhancing drugs?

2) If an athlete is caught what do you think is a fair punishment?

3) "Home" means to you?

4) As a child, did you have a dream to make a difference in the world?

Can you describe your dream?

5) Do you believe in aliens?

My answers:

1. Yes….if they feel the need to modify their already god given talents with drugs then they have no business competing and earning money while doing so.

2. What is currently in place. Personally just having the social stigma of being that desperate to use them in the first place is even worse than the law imparts.

3. Coming up our ‘dried riverbed of a driveway’ into the absolute green of where our house is nestled in King George. The quiet, cooler temps, sounds of the insects to put you to sleep at night, and the birds to sing to you in the morning and dusk is awesome.

4. No. I had no idea of what I wanted to be. And because of that I probably will never be disappointed in what I’ve done with myself these past 25 years.

5. Yes. I believe Jim Thull is one.

Debi Bernardes

USAT Level 2 Certified Coach

USAC Level 3 Certified Coach

Reply | Forward | Messages in this Topic (182)

#981

From: "Bernardes" <bernardes@...>
Date: Fri Aug 1, 2008 2:13 pm
Subject: Why Amino Acids are great for runners

grtrunner22485

Offline

Amino Acids

More Than Just Muscle Preservation

By Jason Barker, ND

The building blocks of protein, amino acids are ubiquitous throughout the body and maintain numerous roles. Amino acids are important to build the muscle mass that declines with age, to enhance recovery from exercise and to support proper immune health. In fact, exercise, aging, and illness all have one thing in common: they increase the body’s demand for essential and non-essential amino acids. While the muscles contain the richest storage of amino acids in the body, amino acids are also used prominently in brain metabolism, neurotransmission, gastrointestinal health, immune function and cardiovascular health. Amino acids can also contribute to energy production through their conversion into glucose via gluconeogenesis.

Amino acids are the basic building blocks of proteins; shorter amino acid chains are termed peptides and longer chains are termed polypeptides or proteins. A popular analogy is that amino acids can be thought of as letters which can be arranged in an infinite variety to form different words, the proteins.

Amino acids can be considered essential, non-essential or conditionally essential given the body’s ability to synthesize what it needs for metabolic maintenance. While hundreds of different amino acids exist in nature, there are only 20 main amino acids used for protein biosynthesis as directed by genetic coding; depending on the organism, certain amino acids can be synthesized and others (termed essential) must be derived from the diet. These amino acids are required daily due to the body’s relatively low storage capacity.

Dietary proteins are often referred to as either complete or incomplete; a complete protein contains at least all 9 essential amino acids while incomplete food proteins do not. Animal-based foodstuffs are typically considered complete proteins (meat, poultry, fish, milk and eggs) while plant foodstuffs (on an individual basis) are considered incomplete proteins. The one exception to this is soy, which contains all 9 essential amino acids. Otherwise, plant-based foodstuffs can be combined to form complete proteins typically by combining grains, legumes or nuts/seeds in certain order.

Similar to other nutritional factors like vitamins and minerals, our body requires amino acids daily for optimal health and functioning. Although, like vitamins and minerals, basic amounts can be found in most healthy diets, increased intake of amino acids can also be employed for a variety of reasons. Modern medicine continues to develop a growing appreciation for the role that amino acids play in health and the consequences of their imbalance are continuously explored in research. What follows is a description of the many ways amino acid supplementation can improve health.

The Nine Essential Amino Acids

· Leucine

· Isoleucine

· Valine

· Threonine

· Methionine

· Phenylalanine

· Tryptophan

· Lysine

· Histidine

Maintaining Muscle Mass

Amino acids comprising a high quality complete protein serve as the primary building block of the body’s muscle mass, regardless of age. Athletes and individuals over 50 are two different populations that require a complete amino acid source for similar reasons, but with different causes. In athletes, this population typically requires additional amino acids for two main reasons. The first need is during times of aerobic exercise. Intense aerobic fitness that lasts more than an hour will cause the body to shift to protein catabolism as a source of additional fuel when immediate sources of energy (blood sugar) begins to decline.¹ This typically occurs when glycogen (carbohydrate-based) energy stores become depleted.² Once low glycogen store signals are received by the body, it will begin a catabolic, or degenerative process of stripping amino acids out of the muscles for gluconeogenesis, where the body makes glucose (its primary fuel source) from amino acids.^3-4 All of this comes at a very expensive metabolic cost, as the energy required to build muscle (protein) is very great, which is then broken down for fuel during intense aerobic exercise. Replacement of amino acids in the form of a complete protein both prior to and following exercise has been shown to prevent and ameliorate exercise-induced muscle damage, thereby improving recovery time.⁵

The second main area for amino acid replacement occurs primarily in anaerobic regimens such as weight training. Muscles that are stressed from weight training are also broken down, but because of physical stress rather than for energy production. Regardless, the needs of the muscle are the same; amino acids must be replaced in order for adequate muscle repair to occur.

Furthermore, newer research has shown that endurance performance is extended when amino acids (protein) are consumed during prolonged aerobic exercise bouts.⁶ In one study, athletes fed a protein-rich recovery meal demonstrated a 25 percent higher testosterone level, reduced plasma creatine kinase (a marker of muscle damage), and decreased fatigue and leg soreness compared to a group using only carbohydrate-based recovery meals.⁷ Newer evidence continues to emerge that is leading to a shift in the prior rule that only carbohydrate supplementation was beneficial for exercise performance; more studies are looking at how protein-carbohydrate combinations affect athletic performance.

Age-Related Muscle Loss

Another population that benefits from amino acid supplementation is the aging. Sarcopenia is a condition that is defined as age-related loss of muscle mass that usually occurs after the age of 50. It is marked by replacement of muscle fibers with fat and connective tissue. Most people don’t notice the beginnings of this process for many years or even decades. However, once symptomatic, a notable loss of strength, flexibility and the ability to repair after injury occur. Further, loss of skeletal muscle contributes to an increased risk of falls, fractures and eventual loss of independence.⁸

Maintaining muscle health in this population is similar to that in athletic individuals; adequate amino acids comprising complete protein are needed in order to supply the muscle with its building blocks for repair and regeneration. Amino Acids, along with other nutritional factors, have been shown to greatly improve the sarcopenic condition in human subjects by increasing lean body mass.^9-10

Immune System Function

The immune system is a highly complicated, intricate network that in some cases can be easily enhanced to improve function. For instance, two major immune cells, lymphocytes and macrophages, consume the amino acid glutamine at a high rate.¹¹ Because of this relationship, overuse of the muscles contributes to decreased lymphocyte function due to the overall protein and amino acid loss in such exercise bouts. The “glutamine hypothesis” states that in times of intense and prolonged physical stress, the demand for glutamine in muscle cells and other organs leaves the body in a state of relative glutamine scarcity.^12-13 When supplemented with glutamine, endurance athletes reported significant reductions in illness.¹⁴ Some evidence points to improved neutrophil function as a benefit of glutamine supplementation.¹⁵ Other immune-related conditions in which glutamine has been studied include radiation-induced oral mucositis and HIV.^16-17

Another amino acid, arginine, is useful for suboptimal immune responses and can reduce the occurrence of post-surgical infections. Arginine performs this task by lowering the amount of cell adhesion molecules in native cells (thereby thwarting viral and bacterial entry) and by lowering pro-inflammatory cytokines. Arginine was shown to increase the activity of natural killer cell activity, lymphocyte reactivity, and lymphocyte activation of natural killer cells in patients with breast cancer.¹⁸

Conclusion

The use of amino acids is an emerging science with the most prominent areas of research existing around athletic dietary performance, muscle building in the aging population and immune function. On a broader scale, obtaining a complete amino acid intake is needed for so many of the body’s basic needs, similar to a daily multivitamin and mineral, that virtually anyone can benefit from an increased intake.

References

1. Rodriguez NR, Vislocky LM, Gaine PC. Dietary protein, endurance exercise, and human skeletal-muscle protein turnover. Curr Opin Clin Nutr Metab Care. 2007 Jan;10(1):40-5

2. Coggan AR, Coyle EF. Carbohydrate ingestion during prolonged exercise: effects on metabolism and performance. Exerc Sport Sci Rev. 1991;19:1-40.

3. Huq F, Thompson M, Ruell P. Changes in serum amino acid concentrations during prolonged endurance running. Jpn J Physiol. 1993;43(6):797-807.

4. Donovan CM, Sumida KD. Training enhanced hepatic gluconeogenesis: the importance for glucose homeostasis during exercise. Med Sci Sports Exerc. 1997 May;29(5):628-34.

5. Howatson G, van Someren KA. The Prevention and Treatment of Exercise-Induced Muscle Damage. Sports Med. 2008;38(6):483-503.

6. J Sports Sci. 2007 Nov;25(13):1449-60. The influence of carbohydrate and protein ingestion during recovery from prolonged exercise on subsequent endurance performance. Betts J, Williams C, Duffy K, Gunner F.

7. Rowlands DS, Thorp RM, Rossler K, Graham DF, Rockell MJ. Effect of protein-rich feeding on recovery after intense exercise. Int J Sport Nutr Exerc Metab. 2007 Dec;17(6):521-43.

8. Drummond MJ, Dreyer HC, Pennings B, Fry CS, Dhanani S, Dillon EL, Sheffield-Moore M, Volpi E, Rasmussen BB. Skeletal muscle protein anabolic response to resistance exercise and essential amino acids is delayed with aging. J Appl Physiol. 2008 May;104(5):1452-61. Epub 2008 Mar 6.

9. Solerte SB, Gazzaruso C, Bonacasa R, Rondanelli M, Zamboni M, Basso C, Locatelli E, Schifino N, Giustina A, Fioravanti M. Nutritional supplements with oral amino acid mixtures increases whole-body lean mass and insulin sensitivity in elderly subjects with sarcopenia. Am J Cardiol. 2008 Jun 2;101(11A):69E-77E.

10. Timmerman KL, Volpi E. Amino acid metabolism and regulatory effects in aging. Curr Opin Clin Nutr Metab Care. 2008 Jan;11(1):45-9.

11. Newsholme EA, Parry Billings M. Properties of glutamine release from muscle and its importance for the immune system. J Parenteral Enteral Nutr. 1990;14 Suppl: 63S-67S.

12. Keast D, Arstein D, Harper W, Fry RW, Morton AR. Depression of plasma glutamine concentration after exercise stress and its possible influence on the immune system. Med J Aust. 1995;162: 15-18.

13. Rowbottom DG, Keast D, and Morton AR. The emerging role of glutamine as an indicator of exercise stress and overtraining. Sports Med. 1996;21: 80-97.

14. Castell L. Glutamine supplementation in vitro and in vivo, in exercise and in immunodepression. Sports Med. 2003;33(5):323-45.

15. Castell LM. Can glutamine modify the apparent immunodepression observed after prolonged, exhaustive exercise? Nutrition. 2002 May;18(5):371-5.

16. Rubio IT, Cao Y, Hutchins LF. Effect of glutamine on methotrexate efficacy and toxicity. Ann Surg. 1998;227:772-8.

17. Shabert JK, Winslow C, Lacey JM, Wilmore DW. Glutamine-antioxidant supplementation increases body cell mass in AIDS patients with weight loss: a randomized, double-blind controlled trial. Nutrition. 1999;15:860-4.

18. Brittenden J, Park KGM, Heys SD, et al. Larginine stimulates host defenses in patients with breast cancer. Surgery. 1994;115:205-212.

Debi Bernardes

USAT Level 2 Certified Coach

USAC Level 3 Certified Coach

#980

From: cksrshelton@...
Date: Thu Jul 31, 2008 1:46 pm
Subject: Re: Group

cksrshelton@...

Looking for a partner to run 17 miles on Sunday morning.(have RSL finals on Sat morning) I will probably run 11-12 min miles for a long run. I am willing to start as early as 6-6:30 am. I live in the Hartwood area but will run anywhere.

Kate

Get fantasy football with free live scoring. Sign up for FanHouse Fantasy Football today.

#979

From: runfarc@yahoogroups.com
Date: Thu Jul 31, 2008 11:56 am
Subject: Group Run, 8/2/2008, 8:00 am

runfarc@yahoogroups.com

Reminder from:		runfarc Yahoo! Group

Title:		Group Run

Date:		Saturday August 2, 2008
Time:		8:00 am - 9:30 am
Repeats:		This event repeats every week.
Location:		Hyperion Espresso - Princess Anne St & William Street
Notes:		Come on out for either your long run or something shorter. Post run coffee and talking are the highlights of the run!

Get reminders on your mobile, Yahoo! Messenger, and email. Edit reminder options

#978

From: "Holly Bisbee" <hbisbee@...>
Date: Sat Jul 26, 2008 8:07 pm
Subject: Team Fisher House/Marine Corps Marathon -

hollybisbee

Offline

In October 2008 I will once again be running the Marine Corps Marathon with Team Fisher House. Please help me raise money for the Fisher House Foundation (more information available on the website), a non-profit organization, 'supporting America's military in their time of need. ... (Fisher House) provides "a home away from home" that enables family members to be close to a loved one at the most stressful time -- during hospitalization for an illness, disease or injury.'

Use the below link to donate to help me reach my goal of $500 by 01 AUGUST. The website is secure, fast and easy to use. At the website you will be able to choose an amount to donate and receive email confirmation of your donation. Any amount you can give is greatly appreciated.

Thank you in advance for your help.

-Holly Bisbee

https://www.active.com/donate/FisherHouse2008MCM/1HBisbee

--
To be out under the sky on our own two feet awakens something older, more content within us, a wild creature inside itching to break out, who knows where to go to heal all ills.
~Henry Shukman

#977

From: "Bernardes" <bernardes@...>
Date: Fri Jul 25, 2008 10:18 pm
Subject: FW: [tri-fred] Group Ride + Run

grtrunner22485

Offline

From: tri-fred@yahoogroups.com [mailto:tri-fred@yahoogroups.com] On Behalf Of Bernardes
Sent: Friday, July 25, 2008 5:24 PM
To: tri-fred@yahoogroups.com; debimademedoit@googlegroups.com; Olde Towne Bicycles
Subject: [tri-fred] Group Ride + Run

Long Bike Rides

Sorry for the last minute notice, but there are a couple of rides happening this Saturday for those looking for something long to do.

Both start at King George High School.

First one is a Triple Brick workout that Justin Riddle is doing. If you can average 21mph for 40 miles you can always hop on the gravy train for any of his rides (he’s doing 3 x 40 miles with runs in the middle of them at King George High School trails). This group starts at 6am, so figure that if you want to hop in any of his rides be there at 5:45 am, start 6, then 8:15, then 11amish.

Other ride – 3-4 hours, starting at KGHS at 7:30 am. Some are going 4, and others a bit less. Pace here is anywhere between 17-20mph depending on winds.

Long Run

Sunday morning on Hanover Street – next to UMW Athletic Fields – 7:00 AM

All paces welcome. So show up!

Debi

#975

From: "luv2runfar4fun" <runfar4fun@...>
Date: Fri Jul 25, 2008 7:16 pm
Subject: Re: Friday's Five

luv2runfar4fun

Offline

--- In runfarc@yahoogroups.com, "Bernardes" <bernardes@...> wrote:
>
> Are back from hiatus;
>
>
>
> 1) My summer BQ would not be complete with out _Some kind of Smoked
meat and beans_________________.
>
>
>
> 2) With this 100$ I would like to _make a payment on a Tri
bike_____________________ with no regrets.
>
>
>
> 3) I wish I could smell _the beach________________ Today. Care to
share why?  Just returned from 17 days in Fla.  Unbelievably hot and
humid runs.  Could not drink enough.
>
>
>
> 4) This week did you see a act of kindness what was it?
>       On my long flight home (flew from Fla. to Colorado first) a
lady gave up her spacious exit row seat for a cramped middle seat that
didn't recline so a guy could sit with his young daughter
>
>
> 5) How old are your running shoes?
>   which pair?  5 mo. 270 miles and 3 mo. 100 miles

Reply | Forward | Messages in this Topic (182)

#974

From: "Bernardes" <bernardes@...>
Date: Fri Jul 25, 2008 5:26 pm
Subject: Friday's Five

grtrunner22485

Offline

Are back from hiatus;

1) My summer BQ would not be complete with out __________________.

2) With this 100$ I would like to _______________________ with no regrets.

3) I wish I could smell __________________ Today. Care to share why?

4) This week did you see a act of kindness what was it?

5) How old are your running shoes?

Reply | Forward | Messages in this Topic (182)

#973

From: runfarc@yahoogroups.com
Date: Thu Jul 24, 2008 11:55 am
Subject: Group Run, 7/26/2008, 8:00 am

runfarc@yahoogroups.com

Reminder from:		runfarc Yahoo! Group

Title:		Group Run

Date:		Saturday July 26, 2008
Time:		8:00 am - 9:30 am
Repeats:		This event repeats every week.
Location:		Hyperion Espresso - Princess Anne St & William Street
Notes:		Come on out for either your long run or something shorter. Post run coffee and talking are the highlights of the run!

Get reminders on your mobile, Yahoo! Messenger, and email. Edit reminder options

#972

From: "caren_13" <caren_walker@...>
Date: Wed Jul 23, 2008 2:55 am
Subject: Group run - Sunday 7/27 7 AM

caren_13

Offline

Sunday long run at 7am at UMW Athletic Fields, Hanover Street.

All distances, all paces welcome.

#971

From: Jeff Higgins <jphntcc@...>
Date: Sun Jul 20, 2008 7:57 pm
Subject: Please connect with me :)

jphntcc

Offline

I looked for you on Reunion.com, but you weren't there.
Please connect with me so we can keep in touch.

Do you know Jeff?

Yes

Tell us, and see who's searching for you!

Reunion.com - Find Everyone from Your Past.™
You have received this email because a Reunion.com Member
sent an invitation to this email address.
For assistance, please refer to our FAQ or Contact Us.
Our Address: 2118 Wilshire Blvd., Box 1008, Santa Monica, CA 90403-5784

#969

From: Pat <be2bld@...>
Date: Thu Jul 17, 2008 4:16 pm
Subject: Re: Runners in Locust Grove area

be2bld

Offline

Yes, I do.

--- On Thu, 7/17/08, mrbayne <baynerw@...> wrote:

From: mrbayne <baynerw@...>
Subject: [runfarc] Runners in Locust Grove area
To: runfarc@yahoogroups.com
Date: Thursday, July 17, 2008, 9:52 AM

Hey gang,
Are there any runners out there who live in the Locust Grove/Lake of
the Woods area?

#968

From: "mrbayne" <baynerw@...>
Date: Thu Jul 17, 2008 1:52 pm
Subject: Runners in Locust Grove area

mrbayne

Offline

Hey gang,
Are there any runners out there who live in the Locust Grove/Lake of
the Woods area?

#967

From: runfarc@yahoogroups.com
Date: Thu Jul 17, 2008 11:56 am
Subject: Group Run, 7/19/2008, 8:00 am

runfarc@yahoogroups.com

Reminder from:		runfarc Yahoo! Group

Title:		Group Run

Date:		Saturday July 19, 2008
Time:		8:00 am - 9:30 am
Repeats:		This event repeats every week.
Location:		Hyperion Espresso - Princess Anne St & William Street
Notes:		Come on out for either your long run or something shorter. Post run coffee and talking are the highlights of the run!

Get reminders on your mobile, Yahoo! Messenger, and email. Edit reminder options

#966

From: Aljonmom1@...
Date: Fri Jul 11, 2008 6:19 am
Subject: labrador puppy

Aljonmom1@...

Betsy Butler needs to find a home for her pure bred female yellow lab puppy with pretty brown eyes The puppy is totally housebroken and about 9 months old with all of her shots, etc. The puppy comes on command and follows some orders from obedience training. She is playful and loving although it seems that the puppy does not like living with 4 little girls and bit one of her daughters on Wednesday. Betsy wants the dog to go to a home with older or no children. If you are at all interested, please call Betsy on her cell at 273-8551 or at home at 898-5122. The puppy is free to a good home. Please adopt this wonderfull puppy asap as Betsy will not allow the puppy to be around her kids anymore.

Irene

Get the scoop on last night's hottest shows and the live music scene in your area - Check out TourTracker.com!

#965

From: "Michelle" <irishgirl.21@...>
Date: Thu Jul 10, 2008 6:51 pm
Subject: Re: BE CAREFUL!! "Gunman attacks jogger at UMW this morning , police say"

lvrunningfar2

Offline

Thanks for warning everyone. I saw that in the paper. I know I run that way from time to time. I think I should be safe because I usually have my dog, a pit/lab running with me. Although she is very gentle to people she knows. I think she would be a totally different dog if she thought I was in danger.

Everyone be careful. Like we say in the Air Force "Check 6"

Michelle McGinley

____________________________________________________________
Fabulous Spa Getaway!
Enter for your chance to WIN great beauty prizes everyday!

#964

From: "Jamie" <ltjmarki@...>
Date: Thu Jul 10, 2008 6:24 pm
Subject: Re: BE CAREFUL!! "Gunman attacks jogger at UMW this morning, police say"

ltjmarki

Offline

Oops, here it is again:


http://fredericksburg.com/News/Web/2008/072008/0710umw


--- In runfarc@yahoogroups.com, "Jamie" <ltjmarki@...> wrote:
>
>
http://www.fredericksburg.com/News/Web/2008/072008/0710umw/email_story
>
>
> Many of you may already know about this story, but I figured this
was
> more than appropriate to share with the FARC group.
>
> I know many of us run alone in Fredericksburg, so this goes to show
you
> there's always safety in numbers - especially for us females.  Use
> precaution when running alone (something I try not to do for this
very
> reason) and if possible try to buddy up for #1
> safety and #2 great conversations! :)
>
> Regards,
> Jamie Caldwell
>
>
>
http://www.fredericksburg.com/News/Web/2008/072008/0710umw/email_story
>

#963

From: "Jamie" <ltjmarki@...>
Date: Thu Jul 10, 2008 6:20 pm
Subject: BE CAREFUL!! "Gunman attacks jogger at UMW this morning, police say"

ltjmarki

Offline

http://www.fredericksburg.com/News/Web/2008/072008/0710umw/email_story


Many of you may already know about this story, but I figured this was
more than appropriate to share with the FARC group.

I know many of us run alone in Fredericksburg, so this goes to show you
there's always safety in numbers - especially for us females.  Use
precaution when running alone (something I try not to do for this very
reason) and if possible try to buddy up for #1
safety and #2 great conversations! :)

Regards,
Jamie Caldwell


http://www.fredericksburg.com/News/Web/2008/072008/0710umw/email_story

#962

From: runfarc@yahoogroups.com
Date: Thu Jul 10, 2008 11:55 am
Subject: Group Run, 7/12/2008, 8:00 am

runfarc@yahoogroups.com

Reminder from:		runfarc Yahoo! Group

Title:		Group Run

Date:		Saturday July 12, 2008
Time:		8:00 am - 9:30 am
Repeats:		This event repeats every week.
Location:		Hyperion Espresso - Princess Anne St & William Street
Notes:		Come on out for either your long run or something shorter. Post run coffee and talking are the highlights of the run!

Get reminders on your mobile, Yahoo! Messenger, and email. Edit reminder options

#961

From: "Krannitz, Stefan" <stefan.krannitz@...>
Date: Wed Jul 9, 2008 11:35 am
Subject: RE: Speed Training

stefan.krannitz@...

Good Morning Debi,

I just made it back from Maine to attend the speed training this evening. See you this evening!

Stefan

From: runfarc@yahoogroups.com [mailto:runfarc@yahoogroups.com] On Behalf Of Debi Bernardes
Sent: Monday, July 07, 2008 9:24 PM
To: runfarc@yahoogroups.com; tri-fred@yahoogroups.com; 'Tri-Fred'
Subject: [runfarc] Speed Training

UCanDoIt Coaching Group (me) will be holding group speed training over the summer. We begin with a couple weeks of drills to develop strength and agility, then we hit the hills for a few weeks, and then finally the track.

These sessions generally last from an hour to 90 minutes.

Wednesday nights at 5:45 PM

July 9, 16, 23 and 30, August 6 (and probably one more Wednesday as well) we will meet at Pickett’s Circle on Lee Drive – Fredericksburg Battlefield.

Then after we are finished with hills we move back to the track.

Drop in fee is $5.00

Come on out and join the fun!

Debi Bernardes

USAT Level 2 Certified Coach

USAC Level 3 Certified Coach

#960

From: "fiieffgsdf" <fiieffgsdf@...>
Date: Wed Jul 9, 2008 11:10 am
Subject: Your profile has been added to my personal space!

fiieffgsdf

Offline

Your profile has been added to my personal space! Check my space here:
http://mesongft.blogspot.com

#959

From: "Debi Bernardes" <bernard@...>
Date: Tue Jul 8, 2008 1:23 am
Subject: Speed Training

grtrunner22485

Offline

These sessions generally last from an hour to 90 minutes.

Wednesday nights at 5:45 PM

July 9, 16, 23 and 30, August 6 (and probably one more Wednesday as well) we will meet at Pickett’s Circle on Lee Drive – Fredericksburg Battlefield.

Then after we are finished with hills we move back to the track.

Drop in fee is $5.00

Come on out and join the fun!

Debi Bernardes

USAT Level 2 Certified Coach

USAC Level 3 Certified Coach

#958

From: "vajogger" <gene.martin@...>
Date: Sun Jul 6, 2008 6:17 pm
Subject: July 4th - 5 miler pictures

vajogger

Offline

Hello everyone,

I have posted the July 4 Heritage 5 Miler pictures on the Internet.

http://picasaweb.google.com/farc1998/FARCJuly420081Of2
http://picasaweb.google.com/farc1998/FARCJuly420082Of2

Share the link with other runners so that they can enjoy the pictures.


Gene

#957

From: runfarc@yahoogroups.com
Date: Thu Jul 3, 2008 11:56 am
Subject: Group Run, 7/5/2008, 8:00 am

runfarc@yahoogroups.com

Reminder from:		runfarc Yahoo! Group

Title:		Group Run

Date:		Saturday July 5, 2008
Time:		8:00 am - 9:30 am
Repeats:		This event repeats every week.
Location:		Hyperion Espresso - Princess Anne St & William Street
Notes:		Come on out for either your long run or something shorter. Post run coffee and talking are the highlights of the run!

Get reminders on your mobile, Yahoo! Messenger, and email. Edit reminder options

#956

From: "Kovaly, Tammy" <TKOVALY@...>
Date: Wed Jul 2, 2008 11:47 am
Subject: RE: As if we need scientific proof to tell us that Hyperion is good for us

TKOVALY@...

Now, that's what I'm talkin about!!!!


________________________________

	 From: runfarc@yahoogroups.com [mailto:runfarc@yahoogroups.com]
On Behalf Of Robert Pawlak
	 Sent: Tuesday, July 01, 2008 7:01 PM
	 To: runfarc@yahoogroups.com
	 Subject: [runfarc] As if we need scientific proof to tell us
that Hyperion is good for us




	 Looks like the Saturday AM crew is ahead of the game :-) And
here we
	 just thought it tasted good ;-)

	 Glycogen, the muscle's primary fuel source during exercise, is
	 replenished more rapidly when athletes ingest both carbohydrate
and
	 caffeine following exhaustive exercise, new research shows.
Athletes who
	 ingested caffeine with carbohydrate had 66 percent more glycogen
in
	 their muscles four hours after finishing intense,
glycogen-depleting
	 exercise, compared to when they consumed carbohydrate alone,
according
	 to the study.

	 http://www.sciencedaily.com/releases/2008/07/080701083456.htm
<http://www.sciencedaily.com/releases/2008/07/080701083456.htm>

	 Bob






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