Sunday, November 6, 2011

Dynamic Nutrition at Taranis, Real Food vs Vitamins, and Maddy

Dynamic Nutrition Beasts Alicia Connors, Steve Howell, Jeremy Meredith, and Joey Lutz
This past weekend, a shwackload of high-end athletes took part in what's sure to be known as western Canada's biggest mid-season Crossfit competition: The Taranis Winter Challenge, in Victoria, BC.  You can check that link for the listing of the WODS (which looked excellent and well rounded, says this middle-of-the-road athlete that wasn't there), and check HERE for the rankings.

I'm extremely proud to say that FIVE of my athletes placed top 10 in a very deep talent pool of over 50 men and 35 women:  Steve Howell, 1st, Alicia Connors, 2nd, Jeremy Meredith, 3rd, Rachel Siemens, 7th, Joey Lutz, 9th.  Also competing were Jason Noel, 19th, and Jeff Hutton, competing for Team Crossfit Vernon.  

Well done everyone!
Am J Clin Nutr. 2004 Jun;79(6):1060-72.

The 6-a-day study: effects of fruit and vegetables on markers of oxidative stress and antioxidative defense in healthy nonsmokers.


Danish Institute for Food and Veterinary Research, Søborg, Denmark.



Fruit and vegetables contain both nutritive and nonnutritive factors that might contribute to redox (antioxidant and prooxidant) actions.


We investigated the relative influence of nutritive and nonnutritive factors in fruit and vegetables on oxidative damage and enzymatic defense.


A 25-d intervention study with complete control of dietary intake was performed in 43 healthy male and female nonsmokers who were randomly assigned to 1 of 3 groups. In addition to a basic diet devoid of fruit and vegetables, the fruit and vegetables (Fruveg) group received 600 g fruit and vegetables/d; the placebo group received a placebo pill, and the supplement group received a vitamin pill designed to contain vitamins and minerals corresponding to those in 600 g fruit and vegetables. Biomarkers of oxidative damage to protein and lipids and of antioxidant nutrients and defense enzymes were determined before and during intervention.


Plasma lipid oxidation lag times increased during intervention in the Fruveg and supplement groups, and the increase was significantly higher in the former. Plasma protein carbonyl formation at lysine residues also increased in both of these groups. Glutathione peroxidase activity increased in the Fruveg group only. Other markers of oxidative damage, oxidative capacity, or antioxidant defense were largely unaffected by the intervention.


Fruit and vegetables increase erythrocyte glutathione peroxidase activity and resistance of plasma lipoproteins to oxidation more efficiently than do the vitamins and minerals that fruit and vegetables are known to contain. Plasma protein carbonyl formation at lysine residues increases because of the vitamins and minerals in fruit and vegetables.

My Thoughts:  This is a pretty damn interesting study in that it's the first I've seen that compares real food to supplements in a quantifiable nature.  Often, the common saying "real food is better than vitamins and minerals" is thrown about haphazardly, but without a solid explanation of "why".  In my practice, I'm not *against* the use of a multivit/multi-min type supplement or the use of singular micronutrients, but I would rather see folks first 1) obtain as much micro-nutrient intake from whole food, and 2) if needed, use a powdered green type supplement (as an example, Greens+ or Greens First).  As seen in the posted study there IS a difference when obtaining micronutrients from whole food versus pills.

My view, as seen from the top of the world

This last Tuesday, Nov 1st, 1:34AM, my beautiful daughter Madison Taylor came into this world.  While we had to spend 4 days at the hospital with Mom as she recovered from a last minute C-section, I'm happy to report everyone is doing stellar!!!  

While there's going to be some major adjusting, fine-tuning, and time management, I've been lucky enough to already sneak in a workout yesterday at home (I'll be posting in the future on my home gym setup) and get back to some current Dynamic Nutrition clients.

Recent Training

Oct 20th, CFLA
5x10y, 5x20y, 2x40y.
5 Rounds
4 Power Snatch, 70%1Rm (110#)
Max strict pullups
Max band pushup
Rest 2 min between rounds.
10/20, 10/20, 6/15, 6/14, 6/13

Oct 27th, Garage
Wendler 5/3/1, week 1
Using an old 1RM of 415# for percentages, 14reps at 315# puts me at 460#1RM. Gonna have to test that theory out soon.
B) Accessory Work:
Overhead Lunge, 6/leg, 3 sets@ 25#/35#/45#
L-hang, 3set x 20s

Oct 31st, Garage 
Back Squat 3R
135x5/175x5/190x3/225x3/255x3/285x11. Felt better than my 275x10 last week. Odd.
5 Rd
15 20# Push Ball to 10'
5/5 right/left 50lb KB snatch
25 Double Unders
11:30. Low back torched
Cash Out: 3x15 ab wheel rollouts.

Nov 5th, Garage
OHP 45x10, 60x10, 95x5, 105x5, 115x3, 120x3, 125x1, 130x1, 135x1, 140x1, 145x0,0,0. Tied my current PR, so considering running on <3hr sleep, fine with this.
3 Rounds, max rest between rounds:
5 Power Snatch, 95#
10 Butterfly pullups
15 KBS, 50lbs
20 Double unders