The New Optimum Nutrition Bible

by Patrick Holford

  DAILY SUPPLEMENT TO DEAL WITH STRESS

  B1 (thiamine)

  25–100 mg

  B2 (riboflavin)

  25–100 mg

  B3 (niacin)

  50–150 mg

  B5 (pantothenic acid)

  50–300 mg

  B6 (pyridoxine)

  50–150 mg

  B12 (cyanocobalamin)

  5–100 mcg

  Folic acid

  50–400 mcg

  Choline

  100–500 mg

  Coenzyme Q10

  10–50 mg

  Vitamin C

  1,000–5,000 mg

  Calcium

  150–600 mg

  Magnesium

  250–450 mg

  Iron

  10–20 mg

  Zinc

  10–25 mg

  Chromium

  50–200 mcg

  Stimulants and their alternatives

  Consumption of coffee, tea, sugar, or chocolate is associated with an increased risk of diabetes. In the short term, it may give a boost, but in the long term high stimulant consumption can kill you prematurely. Try this simple experiment. Give up all these stimulants for one month, and notice what happens. The more damage the stimulants are doing to you, the greater the withdrawal effect such as headaches, lack of concentration, fatigue, and nausea. (Fortunately, by eating slow-releasing carbohydrates and taking energy nutrients as supplements, you can minimize the withdrawal symptoms, which usually last no more than four days.)

  Then start again and notice what happens with your first cup of tea or coffee, your first spoonful of sugar or bite of chocolate. You will experience what stress expert Dr. Hans Selye called the “initial response”—in other words, a true response to these powerful chemicals (a pounding head, hyperactive mind, fast heartbeat, and insomnia, followed by extreme drowsiness). Keep on the stimulants and you will adapt (phase 2). Keep doing this long enough and eventually you hit exhaustion (phase 3). This happens to everybody. The only variation is how long it will take you to get to the exhaustion phase.

  Recovery is not only possible, it is usually rapid. Most people experience substantially more energy and ability to cope with stress within thirty days of cutting out stimulants and simultaneously taking nutritional support. Coffee, tea, and chocolate are best omitted from your diet altogether, since even decaffeinated coffee and tea still contain stimulants. Nowadays, there are plenty of coffee alternatives and herb and fruit teas. Health food stores also have sugar-free “candy” and bars. Check the label for hidden sugar.

  It is best to reduce the sugar content of your diet slowly. Gradually get used to less sweetness. For example, sweeten breakfast cereal with fruit. Dilute fruit juices by half with water. Avoid foods with added sugar. Limit your intake of dried fruit. Eat fruits that contain fast-releasing sugars, like bananas, with slow-releasing carbohydrates, such as oats.

  Natural stimulants

  If you still need a boost, especially during the first week off caffeine, you can do it the natural way. The body makes adrenaline, and its cousins the “feel-good” neurotransmitters dopamine and noradrenaline, directly from an amino acid called tyrosine. Supplementing 1,000 mg of tyrosine on an empty stomach or with some carbohydrate, such as a piece of fruit, gives a positive lift. This is well worth it in the week you’re quitting caffeine.

  In addition to tyrosine, there are a number of “adaptogenic” herbs. These include Asian ginseng, Siberian ginseng, reishi mushrooms, and rhodiola. While rhodiola was a favorite in Siberia, reishi mushroom is one of the most respected tonics in Chinese medicine. In Asia, it has been revered for as long as five thousand years. These herbs are called adaptogens because they help even out and maintain normal levels of another energy-giving adrenal hormone called Cortisol. These are all available as herbal supplements, and you can also find them combined with tyrosine (see Resources).

  The exercise factor

  Exercise plays an essential role in both energy and stress resistance, but it has to be the right kind. Becoming muscle-bound doesn’t necessarily enable vital energy to flow easily in the body, nor does an unfit body or a body full of tension. This tension eats up our energy—it takes a lot of energy to keep muscle cells in tension. Conversely, being unfit and overweight places a strain on the body, again depleting vital energy.

  Strength, suppleness, and stamina

  Somewhere in the middle there is an optimal balance where the body is relaxed but strong, supple, with good posture, and sufficiently fit to have the stamina necessary for physical tasks. Remember the three Ss—strength, suppleness, and stamina. The body produces energy when carbohydrate foods react with oxygen from the air we breathe. Oxygen is the most vital nutrient of all, yet most of us breathe shallowly and use only a third of our lung capacity. Deeper breathing not only energizes the body; it also clears the mind. Mastering the right way to breathe is the first step in most forms of meditation, yoga, and tai chi. Most types of exercise ignore this, so you get out of breath. The resultant oxygen deficiency allows toxic substances to build up, generating tension in the body. If you feel exhausted or stiff after exercising, something is unbalanced in your exercise program.

  If you could develop stamina, suppleness, strength, and a beautiful body by spending fifteen minutes a day on an exercise system that anyone can do anywhere, that leaves you feeling physically energized, emotionally balanced, and mentally clear, would you do it? Such an exercise system exists. It is called Psychocalisthenics®, and was developed by Oscar Ichazo, founder of the Arica Institute.* The word means strength (sthenos) and beauty (kallos) through the breath (psyche) and involves a unique series of twenty-two exercises that develop the three Ss and oxygenate the whole body. Psychocalisthenics is suitable for anyone, young or old, and takes only a day to learn. Classes take place all over the United States and Britain (for details see Resources), or you can do it by yourself accompanied by a CD or DVD.

  Too much exercise can elevate levels of the stress hormone Cortisol and is not recommended if you are stressed out. On the other hand, Psychocalisthenics, yoga, tai chi, walking for half an hour, or meditation can help to rebalance stress hormones.

  Meditation is as important to the mind as food is to the body. While food makes the body, thoughts make the mind. For maximum energy, eat pure food and have pure thoughts. Meditation is a time you set aside to sit in silence, focusing on something simple (the breath, a mantra, a prayer), letting go of your endless stream of thoughts, and tapping into the source of energy within every human being, from which come creativity, joy, natural humor, and lightness.

  I like to start each day with fifteen minutes of meditation, followed by fifteen minutes of Psychocalisthenics, followed by Get Up and Go, my special breakfast made from high-energy whole foods plus energy nutrients. (Get Up and Go is available from health food stores, or by mail order, see Resources.) The result is a consistent level of energy and resistance to stress.

  Action plan for high-energy living

  Before breakfast

  Meditation (fifteen minutes), then Psychocalisthenics, yoga, tai chi (fifteen minutes).

  Breakfast (never miss it)

  Get Up and Go drink, mixed with berries and soy milk, or oat flakes with fruit and ground seeds.

  One high-strength multivitamin and mineral, one essential omega-3 plus omega-6 supplement, 1,000 mg vitamin C.

  Midmorning snack

  Fresh organic fruit plus some almonds or seeds.

  Lunch

  Lots of raw or lightly cooked vegetables with rice, beans, lentils, quinoa, tofu, buckwheat noodles, or fish.

  One high-strength multivitamin and mineral, one essential omega-3 plus omega-6 supplement, 1,000 mg vitamin C.

  Afternoon snack

  Fresh organic fruit plus some almonds or seeds.

  After work, every other day

  Thirty minutes’ exercise (walking, jogging, swimming, cycling, aerobics).

  Dinner (eat early at least two hours
before bedtime)

  Vegetable steam-fry: select from carrots, broccoli, cauliflower, snow peas, fava beans, water chestnuts, soaked almonds, organic or shiitake mushrooms, bamboo shoots, green peppers, zucchini, tofu, and braised tofu. Cut into pieces, wash, put in a pan, cover with a tight lid and steam for five minutes maximum. Add one of the following four sauces. Chinese: soy sauce, water, lemon juice, ginger, cilantro, and garlic. Thai: coconut milk and Thai spices. Mexican: watered down Mexican salsa (versions are available in supermarkets, but check chemical additives). Mediterranean: tomato sauce with peppers, mushrooms, and herbs. Serve with brown rice, quinoa, or buckwheat noodles. Alternatively, use other combinations of raw or lightly cooked vegetables with rice, beans, lentils, quinoa, tofu, buckwheat noodles, or fish.

  * Psychocalisthenics is a registered trademark of Oscar Ichazo. Used by permission.

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  Achieving Peak Physical Performance

  No first-class athlete can afford to ignore optimum nutrition. Capable of increasing speed, endurance, and strength, the right diet and supplements can mean the difference between winning and losing.

  My first experience of the power of optimum nutrition in the context of sport was with Mick Ballard, a veteran cyclist who, after changing his diet and starting to take supplements, broke the record for the ten-mile time trial by an astonishing thirty-seven seconds. “I’m convinced that my tremendous improvement in times and recovery is due to my special vitamin program,” said Ballard. Then, at the insistence of her coach, I advised Susan Devoy, rated among the top ten women squash players of her day. She did not think it would make any difference. It did. She became the UK and world number one for much of the next ten years. Athletes on optimum nutrition programs consistently report increased endurance and more rapid recovery.

  These findings confirm those of Dr. Michael Colgan, who advises many American Olympic athletes including U.S. mile record-holder Steve Scott, two-time world triathlon champion Julie Moss, and Howard Doerffling of the U.S. cycle team. Colgan also found substantial time improvements in controlled trials on long-distance runners.

  Muscle power

  Optimum nutrition has been shown to increase not only endurance, but also sheer muscle power, as Hollywood actor Sylvester Stallone will testify. An ardent follower of optimum nutrition, he takes handfuls of supplements every day and watches his diet carefully.

  The ability to increase strength is best illustrated in a study by Dr. Colgan in which two experienced weight lifters were given a special supplement program and another two were given placebos.21 After three months, those on supplements had increased the maximum weight they could lift by about 50 percent. The others, on dummy tablets, had only a 10 to 20 percent increase. During the following three months, the supplements and the placebos were swapped around. Those previously on placebos caught up with the other weight lifters.

  The right fuel

  Maximizing physical performance depends on giving the body the right fuel. During sustained, less strenuous aerobic exercise (jogging, tennis, swimming, walking, for example) carbohydrates yield twice as much energy as fat. During short bursts of strenuous or anaerobic exercise (sprinting, for example), the body can really use only carbohydrate, making carbohydrate yield five times more energy than fat. Carbohydrates, not fat, are the premier fuel for performance. Also, carbohydrates can be stored as glycogen, while fat cannot. Glycogen is a short-term store of energy, held in muscles and the liver, which can be called on during extended physical performance. That is why endurance athletes eat rice or pasta or other complex carbohydrates some hours before an event to increase their glycogen stores.

  Contrary to popular opinion, increasing protein intake does not improve athletic performance. Even bodybuilders who are going for maximum muscle gain need little more than the recommended 15 percent of total intake of calories in the form of protein. Consider this equation: to gain 9 lb. (4 kg) of muscle in a year requires less than 2 lb. (32 oz.; less than 1 kg) of protein, since muscle is 22 percent protein. Divide that by 365 days and all you need is 1/12 oz. (2.4 g) of protein a day. That is less than a teaspoonful or the amount provided by a few almonds or a teaspoon of tuna. Difficulty in building muscle is rarely due to a lack of protein and often the result of not taking in enough muscle-building vitamins and minerals such as zinc and vitamin B6, which help digest and use dietary protein.

  While fat is not the best fuel for the body, sources of essential fats have many important benefits for athletes. They help transport oxygen and keep red blood cells, the oxygen carriers, healthy. They are vital for the immune system, which is often taxed in people who exercise a great deal. They are a backup source of energy and, according to Dr. Udo Erasmus, an expert on fat, actually increase metabolic rate. So nuts, seeds, and their oils form an important part of a high-performance diet.

  Water—the forgotten nutrient

  Probably the most important item in the diet of athletes is water. Muscles are 75 percent water. A loss of only 3 percent of this water causes a 10 percent drop in strength and an 8 percent loss of speed. During athletic performance, thirst sensors are inhibited, so it is easy for athletes to become dehydrated. This leads to an increase in body temperature, and energy is diverted away from muscles to cool the body down. During endurance sports, it is best to drink water to allow the body to sweat and cool down this way. However, it is even more important to hydrate the body in advance by drinking a glass of water every fifteen minutes for one to four hours before the event, depending on its length. Eating plenty of carbohydrate also helps store water because each unit of carbohydrate, stored as glycogen, is bound with nine units of water. As the glycogen is liberated to provide energy for muscles, so too is the water.

  Supplementary benefit

  A considerable body of research has produced results that support the benefits of nutrient supplementation for athletes. While studies testing single nutrients have often shown little or no effect, multinutrient studies using optimal, rather than government-recommended daily allowance (RDA), levels of nutrients consistently show improvement in athletic performance. As well as vitamins and minerals, semiessential nutrients such as coenzyme Q10 are an important part of a winning formula; ideal levels are 60 to 100 mg a day. The ideal amount of each nutrient to take varies from person to person and is likely to be in the same range as those given for maximizing energy and reducing stress (see this page).

  However, if you do regular endurance exercise such as running or cycling, it is important to increase your intake of antioxidant nutrients such as vitamins A, C, and E. These help the body use oxygen and detoxify the by-products of making energy, which reduces the stress of endurance sports.

  Many competitive sports people supplement creatine. Creatine is a substance in the body made of three amino acids—arginine, methionine, and glycine. Not surprisingly, meat is naturally rich in it. Creatine is also sold as a supplement, and it’s a top seller among athletes because it promotes muscle regeneration and recovery after exercise, as well as improves energy during intensive exercise.

  Normally, muscle cells derive energy by breaking down ATP (adenosine triphosphate) to ADP (adenosine diphosphate). When supplies of ATP are exhausted, for example, in a sprint, creatine can quickly replace the phosphate needed to “reload” the cell. Because muscles can work harder with extra creatine, the extra activity also results in more muscle growth as well as increased muscle size, since creatine increases water concentration in muscles. And here’s a caution. If you take creatine, it is essential to drink plenty of water, as some people experience high blood pressure if they don’t. Others also get diarrhea. While there is good evidence supporting the fact that creatine can give you the edge, it is ideally suited for athletes participating in sports in which every second counts. To this end, you need 2 to 5 grams a day, although some nutritionists recommend “loading up” for five days before an event with 20 grams.

  General dietary guidelines for an athlete

  Eat plenty o
f complex carbohydrates such as whole grains, fruit, vegetables, beans, and lentils, and “load up” before a long event.

  Have some protein with your carbohydrate foods, for example, nuts with fruit, fish with rice.

  Avoid eating too much protein, but do make sure you get enough.

  Drink plenty of water before and, where possible, during events.

  Follow a personalized supplement program on an ongoing basis, perhaps with extra coenzyme Q10.

  Consider creatine if you are competing.

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  Turning Back the Clock

  The quest for immortality, or at least extended life span, is nothing new. Since the beginning of history, myths and legends about magic potions and immensely long-lived people have abounded. Now, however, many scientists and gerontologists (gerontology is the study of aging) are predicting that a life span of 110 years will soon be commonplace.

  To date, the oldest person ever recorded is Madame Jeanne Calmant from Aries in France, who died in 1997 at the age of 122, thus breaking the record of a Japanese fisherman named Izumi, who died at the age of 120 having been essentially healthy and active until he was 113. A bit of a rogue as far as healthy living is concerned, Madame Calmant was not a health fanatic, gave up smoking at the age of 117, and drank two glasses of port every day until her last decade. With most of her relatives and family living to ripe old ages, scientists think she was genetically strong and maintained a good mental attitude, resisting stress and depression. However, the most significant factor in increasing your chances for a long and healthy life is what you eat—or do not eat.