Nutrition

A look at the science behind the world's most popular supplement. And a detailed look at creatine from a chemical and biochemical point of view.

Introduction

Creatine has a very long and controversial history. Creatine (methyl-guandinoacetic acid) was discovered by French scientist Michel Eugene Chevreul in 1832. Chevreul was studying the various metabolic products found in meat when he first isolated creatine. He named it after the Greek word for meat, kreas (16). What Chevreul did not know at the time, of course, was that creatine would one day become the most popular dietary supplement in the world (1).

Justus von Liebig confirmed Chevreul's discovery in 1847 and carried out additional research into creatine and animal physiology. Liebig made several interesting discoveries during his investigations. He found that wild foxes had ten times more creatine in their skeletal muscles than foxes kept in captivity. He concluded from this that physical training leads to an increase in the concentration of creatine in skeletal muscle (1).

In 1927, phosphocreatine - a derivative of creatine - was discovered. This groundbreaking discovery was made by Fiske and Subbarow (1). Their research established the fact that phosphocreatine concentrations in skeletal muscle decrease during muscle contractions and increase again during rest (1). They also discovered the (important?) role that phosphocreatine plays in energy production.

After these discoveries by Fiske and Subbaro, not much more research was done with creatine until 1992, when Chanutin reported that total creatine concentrations in skeletal muscle increased after creatine supplementation (1). This discovery meant that supplemented creatine can be directly absorbed into skeletal muscle.

This study was confirmed by other studies, including one conducted by Harris et al in 1992, which is considered to be the study that started the creatine supplementation revolution (17). As a result of the Harris et al study, the number of studies conducted with creatine skyrocketed.

The purpose of this article is to show how creatine can be used as a sports supplement from a chemical standpoint and to examine different factors that may contribute to the effectiveness of creatine supplementation.

Over the last few years, creatine has become an interesting topic outside the field of sports performance enhancement and has also found its way into the medical field. There is evidence that creatine may play a role in the treatment of various disorders and diseases such as Parkinson's disease, neuromuscular diseases, brain diseases, muscular dystrophy and even heart disease (2, 19). This evidence has paved the way for the potential use of creatine outside of the athletic arena.

Creatine in the human body

As mentioned above, phosphocreatine concentrations have been shown to fluctuate during muscle contractions (19). This suggests the role that creatine plays in the human body. It has been speculated that creatine may ultimately increase the amount of energy that people "store" within their skeletal muscles. When a muscle contracts, it uses the hydrolysis of a phosphoanhydride bond of an adenosine triphosphate (ATP) molecule to release energy.

The hydrolysis of the ATP molecule leads to the formation of an adenosine diphosphate (ADP) molecule (3). This is the primary mechanism used by the human body to obtain energy during muscle contractions. Because of this reliance on ATP hydrolysis, the concentration and consequently the availability of ATP in skeletal muscle is critical in determining the amount of energy a muscle has available to perform contractions (e.g. during exercise).

It is important to note that when ATP is dephosphorylated to ADP, ATP resynthesis also occurs within the muscle tissue at the same time. This is the point at which creatine becomes a crucial factor in the energy production of muscle cells in the body. During muscle contractions, this resynthesis of ATP from ADP is achieved by a breakdown of phosphocreatine. This reaction can be seen in Figure 1 (4):

Figure 1: The creatine kinase reaction depicted on this graph is the creatine kinase reaction that occurs within skeletal muscle to allow ATP resynthesis. As you can see, phosphocreatine in combination with ATP creatine (Cr) and ATP provides ATP that can be used for energy production.

Source: Wyss and Kaddurah-Daouk (2000). (4)

As a result of this direct reaction between phosphocreatine and ADP, phosphocreatine concentrations are the limiting factor for ATP resynthesis. With this knowledge of how skeletal muscle utilizes the creatine kinase reaction to produce energy, we can now further investigate the effects of creatine supplementation. Many factors related to creatine supplementation, as well as the effectiveness of creatine supplementation in enhancing performance, are described below.

The first factor to examine is the contribution of creatine in its pure form to maintaining energy levels. Although creatine does not react directly with ADP to produce ATP, there is a pathway by which creatine supports the resynthesis of ATP, as shown in Figure 1. Creatine fulfills this role by acting as a buffer for the reaction that occurs during the resynthesis of ATP (5).

It has been shown that the total concentration of phosphocreatine in skeletal muscle increases after creatine supplementation (6). Therefore, creatine supplementation prevents the phosphocreatine concentration from decreasing to such an extent that the balance shifts away from ATP production. The increased phosphocreatine concentration also shifts the balance towards ATP production. In turn, this buffer system allows faster and more efficient production of ATP, which results in an increase in the overall availability of ATP.

However, while many would like to think of creatine as the perfect supplement for energy production in muscle tissue, reduced energy production is not the only reason muscle fibers become fatigued. The other factor to consider when it comes to muscle fatigue is the accumulation of lactate (lactic acid) during muscle contractions. When a muscle contracts, the demand for ATP begins to increase. As the consumption of ATP increases, lactic acid is produced in the muscle faster than it can be removed, causing the concentration of lactic acid in the muscle tissue to rise.

Increasing lactate concentrations lower the pH in the muscle, which has been identified as the cause of a fatiguing effect in the muscle (7). However, it is important to note that according to Katz et al, fatigue that occurs during short-term contractions is more strongly related to low phosphocreatine levels than to an increase in lactic acid concentrations (8). This result was confirmed by Saugen et al (18). These results demonstrate the important role that phosphocreatine plays in the amount of energy a muscle can produce during contractions.

Another aspect of creatine in the human body that needs to be considered is which types of muscle fibers use more creatine during their contractions. According to Casey and Greenhaff, the two types of muscle fibers found in skeletal muscle - type I and type II - use creatine in different amounts (3). Type I muscle fibers, also known as slow-contracting fibers, are more useful during endurance activities such as long-distance running and cycling, while type II muscle fibers, also known as fast-contracting muscle fibers, are primarily used for short maximal muscle efforts such as weight training.

Casey and Greenhaff report that the use of phosphocreatine in type II fibers can be up to 33% higher than in type I fibers. Since the primary energy source for type I muscle fibers is triglycerides (fatty acids) and type II muscle fibers primarily use ATP, it can be speculated that creatine supplementation will be more useful for short explosive anaerobic activities such as moving weights and sprinting than for prolonged aerobic exercise (3).

It is also important to examine the maximum amount of creatine, and ultimately phosphocreatine, that can be stored within muscle fibers. The average person consuming a normal diet consisting of protein, carbohydrate and fat will provide an approximate baseline creatine level of 120mmol creatine per kilogram of lean body mass (5). This amount can also be substantially lower depending on the individual diet. Vegetarians, for example, have lower creatine levels due to the absence of meat in their diet.

According to Paddon-Jones et al, the maximum skeletal muscle concentration that can be achieved through supplementation is 160mmol per kilogram of lean body mass (5). This concentration cannot be further increased by additional creatine supplementation. Once this concentration has been reached, any additional creatine consumed is simply excreted.

In addition to the proposed energetic effects that creatine has on skeletal muscle, creatine has also been shown to play a role in the mechanism that controls muscle protein synthesis. In one study, scientists found that increased concentrations of creatine within skeletal muscle cells led to increased synthesis of myosin heavy chains (9). These studies were conducted in vitro using tissue cultures. The results of the study by Ingwall et al are shown in Table 1.

Table 1: Total percentage of myosin heavy chain synthesis after creatine supplementation in tissue cell cultures. The cell cultures were incubated for 4 hours during which a 5mM creatine solution or warm water was added. As can be seen, the amount of myosin heavy chains increased dramatically after the addition of creatine to the cell cultures. Total protein synthesis and total myosin heavy chain synthesis were determined using 3H decay analysis (9).

As can be seen, the increase in creatine concentrations increased the amount of myosin heavy chains and the total amount of protein produced within the cell. These results were later confirmed by similar studies by Ingwall et al (19). Because myosin heavy chains are the primary protein that initiates muscle contraction, these results suggest that creatine promotes maximal muscle contraction via two distinct mechanisms: an energetic effect and a promotion of myosin heavy chain synthesis.

In turn, however, it is also important to note that some studies were unable to show that creatine supplementation increases total protein synthesis. However, one of these studies was able to show that creatine supplementation could potentially reduce the rate of protein catabolism, where protein is broken down in the body (19).

Although the theoretical possibilities of creatine seem amazing, the question remains whether creatine supplementation can enhance athletic performance. There have been countless studies regarding creatine supplementation that have come to contradictory results [, something is missing from verb] . Casey and Greenhaff found that his creatine supplementation with 20 grams of creatine per day for 5 days resulted in increased maximal isokinetic leg extension performance by up to 4% (3). Casey et al discovered that with the same supplementation program as Casey and Greenhaff, nine male subjects were able to increase their work performed during several maximal isokinetic exercises by an average of 4% (10).

Harris et al conducted tests with trained middle-distance runners at Tartu University, where they found that creatine supplementation of 20 to 30 grams per day for five days improved the runners' times in their respective runs compared to a placebo group (11). This study, conducted by Harris et al, suggested that creatine is not only useful for short-term maximal muscle contractions, but may also be beneficial in athletic activities such as mid-stretch runs, during which more type I muscle fibers are used.

Although a large number of studies have been conducted showing that creatine supplementation can improve athletic performance, there are many other studies that have failed to find such evidence. One such study, which examined the performance of rowers, was conducted by Syrotuik et al (12). The study was unable to find any significant differences between the subjects who supplemented creatine and the placebo group over the eight-week study period. Similar results were observed by Odland et al during 30 seconds of maximal exercise (13).

Since many of these studies seem to contradict each other, it is important to look at some of the aspects of the studies mentioned above. The study conducted by Odland et al only lasted for three days and many believe that this period is too short to achieve a sufficient increase in phosphocreatine levels within the muscles. The normal period required to achieve a maximum increase in creatine concentrations within the muscles and to maintain these concentrations is 5 days of creatine supplementation. The shortened duration used in this study may have led to inaccurate results and conclusions.

The study conducted by Syrotuik et al lasted significantly longer than the study just mentioned. However, this study used the same training volume for the supplement group and the placebo group. When phosphocreatine levels increased in the supplement group, these subjects were unable to increase their training volume when they wanted to. As the training volume was kept constant in both groups of the study, this could have led to inaccurate results.

Based on the above results, the question of the effectiveness of creatine supplementation is still open. However, it is important to note that of the 300 studies examined by Kreider as part of a meta-study, approximately 70% reported clearly noticeable positive effects of creatine supplementation (20). Despite the fact that the majority of these studies concluded that creatine supplementation enhances athletic performance, it is still important to consider the different types of creatine that are commercially available. Some of the more popular creatine derivatives are discussed in more detail in the following section.

Creatine derivatives

Creatine monohydrate was the first form of creatine to be sold as a dietary supplement (15). Creatine monohydrate consists of a creatine molecule bound to a single water molecule (hydrate). This is the simplest and most popular form of creatine sold. Creatine monohydrate has a controversial history in terms of its bioavailability and effectiveness as a supplement. Many believe that creatine monohydrate cannot pass through the gut with great efficiency and therefore has low bioavailability (4).

For this reason, it is often recommended that creatine monohydrate should be consumed in conjunction with simple carbohydrates to induce an insulin release, which is believed to increase the absorption of creatine (3). However, although this is a widely held belief, Harris et al conclude that the bioavailability of creatine monohydrate is around 100% (14).

Another reason that creatine monohydrate is controversial is that it has poor solubility in water at room temperature, around 14 grams per liter of water (15). This poor solubility makes it necessary for creatine to be mixed with a large amount of warm water to produce a consistent, uniform solution (15).

Another factor to consider with the different creatine derivatives is the rate at which creatine derivatives are broken down into creatinine once they reach the bloodstream. Harris et al conducted a study that investigated how three different types of creatine (creatine monohydrate, creatine citrate and creatine pyruvate) affect creatine blood concentrations (14). They found that the different types of creatine resulted in different creatine blood concentrations during a certain period of time after supplementation. The results are shown in Table 2.

Table 2: Blood creatine concentrations after consumption of different forms of creatine. Three men and three women supplemented with the different forms of creatine, which were administered in the form of capsules. Each subject was given all three forms of creatine in turn. The amounts administered were 5 grams of creatine monohydrate, 6.7 grams of creatine citrate, and 7.3 grams of creatine pyruvate. The different amounts were used to ensure that each subject consumed exactly 5 grams of pure creatine with each administration. As can be seen, the different forms of creatine produced different results (14).

Since creatine monohydrate was shown to have a bioavailability of approximately 100%, the scientists speculated that the differences in blood concentrations were the result of a different rate of degradation of the different creatine derivatives (14).

The reasons for these different results lie in the molecular structure of the different derivatives of creatine. Creatine citrate is more soluble in water than creatine monohydrate, which makes it easier to achieve more consistent supplementation when taken orally. Creatine citrate is in the form of a salt in which a creatine molecule is ionically bound to a citric acid molecule. This form of creatine has a lower pH value of around 5 due to the citric acid molecule. This slightly increases the bioavailability and reduces the rate at which creatine is broken down.

The latter is related to the fact that acidic creatine is more stable in the acidic environment of the stomach (15). Creatine pyruvate is very similar to creatine citrate in that it is present as a salt of creatine and pyruvic acid (15). This modification also reduces the pH of the creatine molecule, thereby slightly increasing its bioavailability, improving water solubility and slightly reducing the rate of degradation to creatinine.

Another popular form of creatine is creatine ethyl ester (CEE). CEE is a creatine-based compound in which the caroxylic acid end (do you mean carboxylic acid end?) has been replaced by an ethyl ester (2). Because creatine is broken down into creatinine faster than the ethyl ester derivative in the acidic environment of the stomach, the bioavailability of CEE is slightly higher than the monohydrate form (2). This slower breakdown of CEE allows the body to utilize the full amount of creatine consumed. In addition, CEE has a higher lipophilicity, which results in better membrane permeability (2). This allows the CEE molecule to enter the muscle fibers more easily and efficiently than creatine monohydrate.

Conclusion

It's easy to see why creatine has such a controversial history. The many different factors that determine creatine's efficiency vary from person to person. However, it is also easy to see why creatine has become the most popular supplement in the world (1). It was reported that at the 1996 Olympics, nearly 80% of athletes supplemented with creatine (5).

The theoretical possibilities for creatine are astounding, but it is still very difficult to draw a definitive conclusion regarding the effectiveness of creatine. As mentioned above, 70% of 300 studies concluded that creatine supplementation can increase athletic performance within a surprisingly short period of time, usually in the range of one week (20).

However, questions remain as to why the other 30% of studies were unable to show an increase in athletic performance through creatine supplementation. Although the majority of studies conducted found creatine to be effective, it is ultimately up to each athlete to determine whether creatine supplementation can improve their athletic performance.

References:

1. Bahrke, M.; Yesalis, C.; Creatine As an Ergogenic Supplement, Ch. 15. Performance-Enhancing Substances in Sports and Exercise, 1st edition; Human Kinetics: Champaign, Illinois, 2002; 175-209.
2. Vennerstrom, J. L. Production of Creatine Esters Using In Situ Acid Production. U.S. Patent 20050049428, August 25, 2003.
3. Casey, A.; Greenhaff, P. Does Dietary Creatine Supplementation Play a Role in Skeletal Muscle Metabolism and Performance?. Am. J. Clin. Nutr., 2000, 72, 607-617.
4. Kaddurah-Daouk, C; Wyss, S. Creatine and Creatinine Metabolism. Physiol. Rev, 2000, 80, 1107-1213.
5. Paddon-Jones, D et al. Potential Ergogenic Effects of Arginine and Creatine Supplementation. J. Nutr,, 2004, 134, 2888-2894.
6. Parise G. et al. Effects of Acute Creatine Monohydrate Supplementation on Leucine Kinetics and Mixed-Muscle Protein Synthesis. J. Appl. Physiol., 2001, 91, 1041-1047.
7. Matsurra, R. et al. Effect of Blood Lactate Concentration and the Level of Oxygen Uptake Immediately Before a Cycling Sprint on Neuromuscular Activation During Repeated Cycling Sprints. J. Physiol. Anthropol., 2006, 25, 267-273.
8. Katz, A. et al. Muscle ATP Turnover Rate During Isometric Contraction in Humans. J. Appl. Physiol., 1986, 60, 1839-1842.
9. Ingwall, J. et al. Specificity of Creatine in the Control of Muscle Protein Synthesis. J. Cell Biol., 1974, 63, 145-151.
10. Casey, A. et al. Creatine Ingestion Favorably Affects Performance and Muscle Metabolism During Maximal Exercise in Humans. Am. J. Physiol., 1996, 271, 31-37
11. Harris, R. et al. The Effect of Oral Creatine Supplementation on Running Performance During Maximal Short Term Exercise in Man. J. Physiol., 1993, 467, 74P.
12. Syrotuik, R. et al. Effects of Creatine Monohydrate Supplementation During Combined Strength and High Intensity Rowing Training on Performance. Can. J. Appl. Physiol., 2001, 26, 527-542.
13. Odland, B. et al. Effect of Oral Creatine Supplementation on Muscle [PCr] and Short-term Maximum Power Output. Med. Sci. Spts. Exr., 1997, 29, 216-219
14. Harris, R. et al. Comparison of New Forms of Creatine in Raising Plasma Creatine Levels. J Int Soc Spts. Nutr., 2007, 4, 17-22.
15. Carnazzo, J. Method for Enhancing Delivery and Uniformity of Concentration of Cellular Creatine. U.S. Patent 5925378, July 20, 1999.
16. Tokish, J. et al. Ergogenic Aids: A Review of Basic Science, Performance, Side Effects, and Status in Sports. Am. J. Spts, 2004, 32, 1543-1553.
17. Harrise, R. et al. Elevation of Creatine in Resting and Exercising Muscle of Normal Subjects by Creatine Supplementation. Clin. Sci. (London), 1992, 83, 367-374.
18. Saugen, E. et al. Dissociation Between Metabolic and Contractile Responses During Intermittent Isometric Exercise in Man. Exp. Physio.l, 1997, 82,213-226.
19. Persky, A. Brazeau, G. Clinical Pharmacology of the Dietary Supplement Creatine Monohydrate. Pharmac. Rev, 2001, 53, 161-176.
20. Kreider, R. Effects of Creatine Supplementation on Performance and Training Adaptation. Mol. Cell. Biochem. 2003, 244, 89-94.

Source: https://www.muscleandstrength.com/articles/creatine-the-chemistry-behind-the-supplement.html

In the first part of this article, we first took a look at the function of the digestive system before discussing digestive problems in general and a pathologically permeable intestinal wall and its causes. In this second part of this article, I will show you how to determine if you are suffering from a pathologically permeable intestinal wall and give you strategies to help you avoid this problem and improve your digestion. Finally, a sample diet plan will show you how to put all these strategies into practice.

How do you know if you have a permeable bowel wall?

You may experience symptoms such as diarrhea, chronic joint pain, fever, bloating, constipation, a bloated feeling, mood swings, anxiety, fatigue and upset stomach, to name a few.

Testing for a permeable bowel wall

If you think you may be suffering from a pathologically permeable bowel wall, you can have your doctor perform a test that involves drinking a mannitol-lactulose solution and collecting Úrin over the next six hours. Your doctor will send this sample to a laboratory where the levels of mannitol and lactulose in your urine will be used to determine whether you have a pathologically permeable bowel wall.

The results of the test are interpreted as follows:

• High mannitol levels and low lactulose levels mean that you are healthy - no pathologically permeable intestinal wall (mannitol is easily absorbed by the body, lactulose is not)
• High mannitol levels and high lactulose levels mean that you have an intestinal wall that is permeable to a certain degree.
• Low mannitol levels and low lactulose levels mean that you have an absorption problem.
• Low mannitol levels and high lactulose levels are also bad. Usually, people suffering from ulcerative colitis or Crohn's disease have these results.

Strategies to avoid a permeable gut wall and improve digestion

This is where it gets interesting and is probably the reason you are reading this article.

Here are eight things you can do to eliminate the digestive issues you may be suffering from and start absorbing your food better!

Supplement with probiotics

You may need to replenish your gut flora if you are suffering from digestive problems. The bacteria that live in your gut weigh almost two kilos! Not all bacteria are good (e.g. salmonella), but there are many 'friendly' gut bacteria and we refer to these probiotics as gut flora.

A wide range of bacterial strains is best when you buy a probiotic supplement, making sure that these two are the core components of the formula:

Lactobacilli

You may have heard of Lactobacillus acidophilus or L-acidophilus. These bacteria live in the small intestine and supplementing with these bacteria is an excellent way to prevent excessive growth of bad bacteria such as E. coli, salmonella and yeast. Lactobacilli also aid the digestion of dairy products and the breakdown of casein and gluten. In addition, they improve nutrient absorption and make the intestinal environment more acidic by fermenting lactose. A low pH value is a hostile environment for pathogens and yeast. Such intestinal flora can also generate B vitamins and even vitamin K.

Bifidobacteria

Bifidobacteria, which are primarily found in the large intestine, prevent bad bacteria from colonizing the intestine by settling in the intestinal mucosa and displacing bad bacteria and yeasts, thereby protecting the intestinal mucosa.

They also produce acids that maintain a proper pH balance in the gut and kill microbes that can cause disease. This is a very important supplement for those taking antibiotics and other medications we've talked about before, as it mitigates the side effect of killing beneficial bacteria.

These bacteria also help to regulate peristalsis - the process that moves food through the digestive tract. At this point it should be mentioned again that food left in the gut for too long can cause problems. Last but not least, these bacteria can even produce B vitamins.

When supplementing with probiotics, look specifically for Lactobacillus acidophilus and Bifidobacteria bifidum. The best products are stored refrigerated. Be suspicious of supplements sold over the internet that claim they don't need to be refrigerated. There are some strains of bacteria that do not need to be refrigerated, but this is not true for the more potent strains.

Supplement with prebiotics

The difference between prebiotics and probiotics is as follows:

• Prebiotics are nutrients for good bacteria, while probiotics are the actual good bacteria.
• Prebiotics are non-digestible nutrients that your good bacteria can use as an energy source. They stimulate the growth of good bacteria such as the aforementioned bifidobacteria and lactobacilli. The two most common probiotics are inulin and FOS (fructooligosaccharides). Prebiotics usually pass through the digestive system intact and work their magic in the gut.

As for food sources of prebiotics, Jerusalem artichokes, bananas, organic honey, garlic, onions, leeks and chicory are good choices. Make sure you include some of these foods in your diet.

Use antioxidants and glutamine to repair the damage

Certain nutrients can minimize the damage that free radicals do to your gut. Once you start to suffer damage to the gut, free radicals can get out of control. Here's what I would recommend to get this under control:

• Glutamine: This nutrient directly repairs your gut lining. It is the perfect food for the cells of your small intestine. Glutamine should therefore be at the top of the list of things to help heal and maintain the integrity of your gut lining. Try five grams twice a day.
• NAC, or N-Acetyl Cysteine: NAC is a powerful antioxidant and also supports immune system function. NAC, along with glutamine and glycine, is a precursor to glutathione and an important antioxidant that protects cells from oxidative stress. This will help to minimize the damage that occurs in the intestinal tract while promoting immune system function. Take two grams daily.
• ALA, or Alpha Lipoic Acid: ALA is another exceptional supplement for reducing free radical activity. This supplement can also support the liver and even help maintain stable blood sugar levels. ALA recycles antioxidants in your body, which can help prevent intestinal infections. I use 300 mg three times a day between meals for antioxidant purposes (half this dose in the R form).

If you look at scientific research on the subject, you'll see that a bacterium called Helicobacter pylori is the main culprit for gastritis, stomach ulcers and stomach cancer. Antioxidants can help protect you from this bacterium.

Consume foods that promote gut flora

Fermented foods are my main weapon in this fight. Fermented foods contain higher levels of probiotics, aid digestion and are supercharged with digestive enzymes.

My top three are:

1. Kimchi: an Asian fermented cabbage product that is one of the cornerstones of my diet
2. Sauerkraut: Sauerkraut (not heated, as heating kills the good bacteria it contains) can be used to treat stomach ulcers and digestive issues.
3. Yogurt/kefir/cottage cheese: The digestive properties of these dairy products are well documented.

Make high-fiber carbohydrates a cornerstone of your diet

High-fiber fruits and vegetables protect your gut and reduce the likelihood of developing digestive tract diseases. Remember that eating good sources of fiber can give you bloating until your gut flora has adapted and that's what we want (an adaptation of the gut flora, not the bloating).

Increase the amount of fiber slowly. Shocking your body by going from low fiber to high fiber overnight is a bad idea. Start with some fruit and vegetables at every meal. Don't neglect vegetables by eating only fruit, as excessive consumption of fruit can also lead to indigestion.

Although there is soluble and insoluble fiber, it is sufficient to focus on the total amount of fiber, as most fiber-rich foods contain a good mix of both types of fiber. Also, try to eat fruit and vegetables that are in season, as these are likely to have the highest amount of nutrients and enzyme activity.

Cut out all the junk

Minimize your consumption of refined carbohydrates, trans fats and alcohol. Remember that sugar, man-made fats and highly processed foods can lead to inflammation in the digestive tract.

One of my friends always says that you shouldn't eat anything that doesn't go bad or rot. This is good advice as "live" foods have higher enzymatic activity.

Supplement digestive enzymes

I like digestive enzymes because they can do their work in the stomach as well as the intestines.

Look for these key ingredients in your search:

• Protease: helps break down proteins.
• Lipase: helps break down fat.
• Amylase: helps break down carbohydrates
• Bromelain and papain: these are two other excellent enzymes to aid protein digestion. If you prefer a food source, use fresh pineapple for the bromelain and fresh papaya for the papain. These enzymes work in all three areas of the small intestine, unlike protease, which is only active in the upper part of the small intestine.
• Betaine hydrochloride: this is a good source of hydrochloric acid, a naturally occurring chemical in the stomach that helps digestion by breaking down proteins and carbohydrates. The low pH of hydrochloric acid also kills bacteria and microorganisms that can make you sick and compromise the integrity of your digestive system.

Lifestyle changes

One of the most important things is to relax and find ways to de-stress and enjoy life more.

• Find something you enjoy doing (preferably something legal) and do it often! For me, working out with weights is the way to release all the stress that has built up throughout the day. When I leave the gym, it may physically hurt, but mentally I feel relaxed and relieved. Exercise also massages your bowels, which can help relieve constipation.
• Eat when you are hungry. Forcing yourself to eat is not a good idea and usually results in poor digestion. I make an exception at this point for people who don't eat much or have an extremely slow metabolism. For these people, I usually have them force food into them for two weeks to get their metabolism back on track.
• Try to chew your food slowly and relax while you eat. Slow down, say a quick prayer or thank you or whatever you want to say to the people you love. Living a balanced life is ALWAYS a good thing. Appreciate those you love and enjoy a good meal with them as a family.

A sample nutrition plan

The following is an example of a diet that a person with indigestion might use. It is not perfect for everyone, as the causes of indigestion can vary greatly (allergies to certain foods, sensitivities due to damage to the gut lining, etc.). However, this diet plan should hopefully give you an idea of what you can do. The portion sizes are of course based on the needs and metabolism of the individual.

• Meal 1: 1 cup full-fat organic cottage cheese (with live enzymes), ¾ cup cooked rolled oats (3 grams fiber), 1 banana (3 grams fiber + prebiotics)
• Meal 2 (snack): 1 apple with peel (4 grams of fiber)
• Meal 3: 200 grams of chicken with a clove of garlic (prebiotics), ½ cup of fresh papaya (contains papain, a digestive enzyme), 8 asparagus (2 grams of fiber)
• Meal 4: 200 grams of wild salmon, 2 slices of Ezekiel bread, 1 raw pear (5 grams of fiber), 2 tablespoons of raw honey (prebiotics)

• TRAINING

• Meal 5: 50 grams whey protein isolate, 1 cup raspberries (8 grams fiber), 1 cup raw milk (live enzymes such as lactase and probiotics), 1 medium sweet potato
• Meal 6: 200 grams of grass-fed beef, 1 cup of broccoli (5 grams of fiber), ½ cup of fresh pineapple (contains bromelain, a digestive enzyme)
• Late night snack: 1 cup of kimchi (live enzymes and probiotics)

And that's it!

There's an old saying that goes "You are what you eat."

I would expand this to, "You are what you eat, digest and ultimately absorb, minus what you excrete."

Source: https://www.t-nation.com/diet-fat-loss/you-are-what-you-absorb

From John Meadows

Throughout the history of the sport, the greatest bodybuilders have always been picky eaters - maybe not when it came to their fashion sense, but certainly when it came to choosing the absolute best foods to help them achieve their goals.

But what if you're not absorbing all the nutrients from the food you're eating? You can be as pedantic as you want about your diet and count your nutrients down to the gram, but if you suffer from indigestion, it's likely that all the hard-earned money you put in will be eaten up by hidden fees.

John "The Mountain Dog" Meadows has struggled with some digestive system demons that have forced him to become an expert on digestion and if you think digestion isn't cool or not that important, then you need to read this article. I come across an increasing number of bodybuilders who complain of poor digestion.

The fact is that about 10 to 15% of all new clients who come to me have at least two or three base foods that make them feel bloated, gassy or have other uncomfortable symptoms of indigestion.

Digestion is crucial for anyone concerned about their health, and your progress in the gym will stand or fall with your digestion. This article will outline a few simple ways you can improve your digestion and, as a result, your health and overall wellbeing.

A personal story

I am very passionate when it comes to digestion. As some may know, I almost died from an internal illness in 2005.

In short, I suffered from a condition called "Idiopathic Myointimal Hyperplasia of the Intestinal Veins." - A number of veins in the sigmoid loop area of my bowel were diseased and the blood flow was blocked. The veins eventually burst. Luckily, I was in hospital when this happened, so emergency surgery could be performed immediately, without which I would have bled to death.

When I woke up in the intensive care unit, I found out that I no longer had a colon and I was temporarily the proud owner of an artificial bowel outlet. From that point on, I became very interested in learning as much as I could about the digestive system.

Apart from an increased tendency towards dehydration, I have had no real problems over the last three to four years. I attribute this to my persistent pursuit of knowledge in this area and the support of forward thinking medical professionals like Eric Serrano.

The only medication I have to take is Immodium: I take one tablet in the morning and one tablet in the evening and will probably have to do so for the rest of my life. Unlike the unfortunates who suffer from other digestive diseases, I can eat anything I want.

Let's start with the basics.

The intestinal transit time test

Here's a simple test that can show you how well your digestive system is working. It's also called the intestinal transit time test:

1. Buy yourself some charcoal tablets
2. Take 5 grams of these on an empty stomach and write down the exact time you take them
3. Watch out for dark stools when you go to the toilet
4. If you see dark stools in the toilet, then the time elapsed since taking the charcoal tablets is the duration of the bowel passage

The result has the following meaning:

• If the intestinal transit time is less than 12 hours, then this is usually an indication that you are not absorbing all the nutrients you have consumed
• An intestinal transit time between 12 and 24 hours is usually the perfect duration
• If the intestinal transit time is longer than 24 hours, then the food is staying in your intestines for too long. This can indicate potential problems, as substances that should be excreted can enter the bloodstream - not to mention an increased risk of intestinal disease.

Digest this

Next, let's talk about the structure of your digestive system. You can think of your digestive system as an 8 to 12 meter long fire hose that runs from your mouth to your anus. The mucous membrane that lines your digestive system is replaced every 3 to 5 days.

The basic function of the digestive system is to break down food into small particles that your body's cells can then use for energy, repair, growth, etc. As food passes through your digestive system, it is broken down into amino acids, glucose, fatty acids and glycerol, depending on whether you have eaten protein, carbohydrate or fat.

The frustrating part for many is that they can eat what many would call a perfect diet and still have problems. Simply put, it doesn't matter what you eat if you can't absorb it properly due to indigestion.

The following is something I would like to point out to those who stuff themselves with thousands of calories a day: your body can only cope with a certain amount of food. So let's take a closer look at the entire digestive process from its beginning to its end.

Digestion begins in the brain

Digestion starts in the brain. Remember Pavlov's dog, which is the classic example of conditioning? The Russian scientist Ivan Pavlov rang a little bell and his dog began to drool, knowing that food would follow. What happened here was that the dog's body began to prepare for digestion at the mere thought of food - and the same happens in humans (but here, hopefully, in a socially acceptable way).

On to the mouth

When food enters the mouth, the amylase contained in saliva continues the digestive process by breaking down carbohydrates into maltose. It does this by breaking the bonds between the carbohydrate molecules to produce disaccharides and trisaccharides.

The 5 second ride in the food stirrer

After leaving the mouth, the food passes through the esophagus. The esophagus is the connection between the mouth and the stomach and it usually takes five to six seconds for food to pass from the mouth to the stomach. However, this can also take several minutes if the food has not been chewed properly.

At the lower end of the esophagus is a small valve, also known as the esophageal sphincter. Normally, this should prevent the food and stomach acid contained in the stomach from getting back into the oesophagus. If this is not the case, it can lead to heartburn or even a hiatal hernia.

Further into the atom smasher

Okay, so maybe your stomach isn't an atom smasher, but it does mix and puree food into what's called chyme.

Hydrochloric acid (HCl, also known as stomach acid) starts to break protein chains into smaller pieces. Stomach acid and chyme are both very acidic - you would suffer nasty burns if stomach acid came into direct contact with your skin. The acidic properties of stomach acid also help to sterilize the food by killing microbes that may have made their way into the stomach.

Fortunately, the stomach is lined with a mucous membrane that protects the stomach wall from burns caused by stomach acid. If the stomach lining is not completely intact, it can lead to stomach ulcers, as the stomach acid then literally etches a hole in your stomach. I had a stomach ulcer when I was 20 years old and it was extremely painful. (My ulcer was primarily caused by stress and luckily I learned a few ways that helped me reduce stress, which enabled me to leave my ulcer behind).

Your stomach also produces pepsin, which helps break down proteins, and lipase, which helps break down fats. Even though most of the food is absorbed later, water, some salt and ethyl alcohol can enter the bloodstream directly from the stomach. This could explain the great mystery that I feel the effects of Absolut Mandarin Vodka with Sprite Light immediately.

The food will usually stay in the stomach for two to four hours depending on the meal consumed. As you may know, fiber can slow down this process.

Further into the small intestine

This part of the tube is 5 to 7 meters long. Food is primarily digested in this area, where tiny finger-like folds of the digestive tract called intestinal villi absorb all the nutrients. These intestinal villi and smaller microvilli are part of what makes up your intestinal wall and serves to produce digestive enzymes while also blocking potentially harmful substances from being absorbed.

It is important to note that there are certain foods and medications that can cause your intestinal wall to lose its ability to recognize what it should and should not absorb, which can lead to a condition called pathologically permeable intestinal wall. This pathological permeability of the intestinal wall can lead to many problems, which we will discuss later.

The small intestine consists of several sections:

• The first 30 centimeters of the small intestine form the duodenum. In general, minerals such as calcium, copper, manganese and magnesium are absorbed in this area. The digestion of many water- and fat-soluble vitamins, as well as the digestion of fat and different types of carbohydrates such as fructose, glucose and galactose, also begin here. If the pH of the stomach is too high (which is a result of too little stomach acid), then these nutrients are not absorbed well.
• Next comes the jejunum, or empty intestine, which makes up about 40% of the remaining length of the small intestine. The jejunum has small "brushes" that secrete enzymes that help absorb other carbohydrates such as maltose, sucrose and lactose. The digestion process of protein, amino acids and some water-soluble proteins also begins here. This part of the intestine is where most of your bodybuilding nutrition is absorbed.
• The last and largest part of the small intestine is the ileum, also known as the colon. I know this part of the intestine only too well. When I woke up in the ICU after my ileostomy, this part of the intestine peeked out of my body and greeted me like the monster from Alien. The ileum is the part of the intestine where cholesterol, vitamin B12 and bile salts (which are needed to break down and emulsify fats) are absorbed.

Next stop - Hydration!

The next stop on the journey is the colon and at this point you will see why I am prone to dehydration. Your colon is responsible for absorbing water and the remaining nutrients from the chyme into the bloodstream. This is a crucial step in properly hydrating the body and if you are missing this part of the gut, then like me, you need to pay very close attention to your hydration.

The large intestine also consists of three parts:

• First comes the ascending part of the colon, which runs up the side of your body. This is the part where the stool begins to form and water is absorbed. If the food passes through this part of the intestine too quickly and not enough water is removed, you will have diarrhea.
• This is followed by the transverse part of your colon, which runs under your ribs and across your abdomen.
• Last is the descending part of the colon, which runs down the left side of your body and connects to your rectum, where the stool leaves your body.

Next, we'll look at how to turn your digestive system into a high-performance machine.

A critical step - eliminating barriers blocking digestion and absorption by treating pathological permeable bowel syndrome

The causes and treatment of digestive tract disorders is a very broad topic. Due to time constraints, I will focus primarily on the treatment of a pathologically permeable bowel wall, as this condition can lead to many serious complications. Simply put, we need to remove this barrier to ensure optimal digestion and absorption of nutrients. The strategies you will use for this will also serve to increase your body's digestive capacity.

A pathologically permeable gut wall is a condition in which a damaged gut lining increases the permeability of the gut wall to substances that should not pass from the gut into the bloodstream. Certain things (such as bacteria and other harmful invaders) are no longer blocked by the intestinal wall and other things that should be absorbed are no longer absorbed.

A pathologically permeable intestinal wall is common in irritable bowel diseases such as coeliac disease, Crohn's disease, allergies and many other conditions.

Causes of a pathologically permeable intestinal wall

What causes a pathologically permeable intestinal wall? Medical science has not yet identified a single clear cause, but there are a few things that most doctors agree are contributing factors:

Chronic stress

I've come to the conclusion that stress is one of the causes of pretty much everything. Everything I've read about heart disease points to stress - not cholesterol and saturated fat intake - as the primary trigger, and the same is true for digestive diseases.

When you are constantly exposed to stress, your body begins to slow down its digestion, reducing blood flow to the digestive organs and producing toxic metabolites. The problem is that your body can't tell the difference between "Oh shit, I'm being chased by a rabid wolf" and "Oh shit, another meeting at work". It becomes desensitized and treats all stressors the same.

Bad diet

When you eat junk food, you damage your gut lining. Sugar, man-made fats and processed foods lead to inflammation in the digestive tract. And if you eat too little fiber, the food stays in your digestive tract too long (it takes too long to pass through your intestines), which allows harmful byproducts of digestion to irritate your gut and cause inflammation.

You've probably heard that it's important to maintain the right balance of acids and bases in the digestive tract. This balance can also be affected by your food choices.

Medication

You may know someone who has become even more ill because antibiotics have killed off the good gut bacteria along with the bad gut bacteria. Broad-spectrum antibiotics are usually responsible for this.

Something that hard training athletes and bodybuilders should know is that anti-inflammatory drugs (especially non-steroidal anti-inflammatory drugs) can wreak havoc. These drugs may not be as harsh on your gut wall, but they do cause damage to the gut lining - sometimes to the point where there is noticeable pain.

The response to this is often to take even higher doses of these drugs to keep the pain at bay and even though non-steroidal anti-inflammatory drugs block pain and inflammation causing prostaglandins, they also block the prostaglandins that heal - a vicious circle!

Another important fact is that all these drugs can damage the small "brushes" in your small intestine that are responsible for the final phase of carbohydrate digestion.

Lastly, non-steroidal anti-inflammatory drugs can interfere with the repair process that your gut lining goes through every three to five days, causing the gut lining to weaken, potentially leading to a permeable gut wall and other permeability issues.

Dysbiosis

Dysbiosis is the condition described when yeast fungi enter your intestinal wall and damage the aforementioned small brushings. This is due to an imbalance of gut bacteria, which brings us back to the previous cause, as medication can kill off the good gut bacteria that normally keep yeast in check.

In the second part of this article, I will discuss how to determine if you are suffering from a pathologically permeable gut wall and strategies to help you avoid this problem and improve your digestion. Finally, a sample diet plan will show you how to put all these strategies into practice.

Source: https://www.t-nation.com/diet-fat-loss/you-are-what-you-absorb

From John Meadows