Tag Archives: athletes

Masters Athletes Testosterone. Masters Athletes keep it high.

Masters Athletes Testosterone

WODMasters  Masters CrossFit Athlete with way more Masters Athletes testosterone
A WODMasters with way more testosterone than is good for him. Shops at WODMasters online Store.

Testosterone makes men . . . men. Testosterone, of course, is a hormone.   Testosterone is important for normal sexual function. But testosterone’s role in other aspects of men’s health and well-being is sometimes overlooked. Testosterone maintains muscle and bone.  It drives production of red blood cells.  It directs the distribution of body fat giving men a masculine physique.  Or at least not a feminine physique. Testosterone keeps minds sharp and energy levels high.   Testosterone levels fall with aging.  Testosterone starts to decline when a man reaches the age of about 30. From age 30 on, men can expect a 1% drop in testosterone every year.   Few enjoy the process.   Aging is frankly scary.  And its something none of us of ever imagined would actually happen to . . . us.

What is Normal Testosterone?

Eye Pood Kettlebell Crossfit shirt
Low T? Feeling awesome increases Testosterone. Wear WODMASTERS and feel it rise.

Testosterone levels in men can vary quite a bit.  “Normal” levels are levels that allow a man function normally.   Men whose testosterone levels fell between 300 and 1000 ng/dl (nanogams per deciliter) are considered to be within the normal range.  On average older men have lower testosterone than younger men.   But there are many factors besides age that can lower testosterone.  Lack of sleep, stress, getting dumped, problems at work, even something as simple as losing an athletic competition can cause testosterone to fall.  Some people believe that men should take testosterone supplements to offset natural declines.  And many men report feeling stronger, sexier and more energetic when they take them.  There are a few problems with supplementing with testosterone, including some serious health risks.  There is an alternative.  Before running to the doctor or giving up you can become a Masters Athletes.  If you are already a Masters Athlete . . . keep it up.

Masters Athletes Testosterone.

crossfit shirt rhino crossfit masters
Stiff, Inflexible, Invincible WODMasters shirt for the Masters CrossFit Athlete. And for other people who may also be stiff and inflexible.

Masters Athletes do not share many of the changes in body composition, function, hormone profiles or metabolism that their sedentary peers experience.  At least not to the same degree.  This is according to a recent study of a small group (20) of Masters Athletes compared to a small group (28) of sedentary peers.  Masters were found to have:

  • Greater VO2 Max
  • Greater peak power output
  • Higher salivary testosterone
  • Lower blood pressure
  • Lower percent body fat

There was no difference between Masters Athletes and Sedentary Peers in

  • Cortisol
  • Fat Free Mass
  • Total Body mass
Masters Athletes testosterone is higher
Being a masters athlete preserves testosterone. Note lack of baldness and rugged masculine appearance. Ignore the slack jaw and dull eyes. This guy is smarter than he looks. This Masters Athlete wears WODMasters Stuff.

Here is an interesting question that wasn’t apparent reading the paper.  If Masters athletes have less body fat and the same amount of Fat Free Mass as sedentary peers what is the source of the Masters Athletes mass?  Probably not blood volume, since blood pressure is lower.  Body hair perhaps?  From less balding?  If anyone would like to go over the paper and let me know what I’ve missed it would be greatly appreciated.

 

Hayes LD, Grace FM, Sculthorpe N, Herbert P, Kilduff LP, & Baker JS (2013). Does chronic exercise attenuate age-related physiological decline in males? Research in sports medicine (Print), 21 (4), 343-54 PMID: 24067120

Coconut Oil 's Mythical Properties for Health, Nutrition and Performance

Coconut oil is an extra-ordinary food.

Coconut oil is an extraordinary food.  But what makes coconut oil special?  Coconut oil is a natural source of fat.  But what gives coconut oil its mythic properties as a perfect food?

Coconut oil and health nutrition and athletic performance.
Does coconut oil improve athletic performance and increase longevity? No one knows for absolutely sure that it doesn’t.

Coconut oil as a nutrient

Coconut oil is rich in medium chain saturated fat.  There is some evidence that medium chain saturated fatty acids may help with weight loss, possibly by suppressing appetite. Some saturated fat in the diet is probably OK.  Maybe we need some saturated fat in our diets to be healthy.  Who knows?  Unfortunately or not, research continues to show that diets high in saturated fat are unhealthy.  Research also continues to show that diets that contain more unsaturated fats relative to saturated fats are associated with better health outcomes.

Coconut oil and athletic performance

A well-cited article has been referenced to support the idea that coconut oil improves athletic performance.  The study compared cyclists who drank either a glucose containing beverage or a glucose and medium chain fatty acid containing beverage.  The study’s authors concluded that the medium chain fatty acid beverage impaired performance.  (They did not say that it helped).    The authors also concluded that the medium chain fatty acid beverage caused stomach cramps.  The authors suggested that the cramps may have been what caused poor performance.  More study would be needed to see if cramps are indeed the culprit.  This doesn’t mean that having medium chain saturated fatty acids circulating in your blood will provide you with an advantage.   In fact the body seems to prefer unsaturated fatty acids for fuel (Raclot 1997).

Coconut oil and CrossFit Masters
CrossFit Masters Athletes sometimes eat coconut oil. These guys are really good.

Coconut oil and longevity

If you Google “Coconut Oil” and Longevity you will find about a half a million hits saying that coconut oil improves longevity.  If you do the same research in Web of Knowledge (a database of scientific publications) you will find seven hits.  Five are about insect pest control.  One is about plants.  One is about coconut oil increasing atherosclerosis in rabbits.

Other wonderful properties of coconut oil

Coconut oil seems to work pretty well as a conditioner for cast iron cookware.  Coconut oil is made of mostly medium chain fatty acids.  Coconut oil has a high smoke point.  This means it can be used for frying with less risk of burning.  Coconut oil is solid at room temperature.  (As long as the room isn’t too warm.)  Coconut oil makes good popcorn that is light and doesn’t have a burnt oil taste to it. Coconut oil is good for frying for the same reasons it makes good popcorn.   Some people like to use coconut oil as a moisturizer.

What makes coconut oil so special?

Coconut oil has been called a perfect food because someone called it a perfect food.  And they must have called it perfect with convincing authority.  Free of doubt.  Pretty free of logic.  And pretty much free of evidence.   Dr. Oz may have been involved.  Almost all of us respond to authority.  Authorities provide us with answers to our questions.  The desire and drive for answers is a powerful inborn trait.  This quality may be uniquely human.  It has helped us make tremendous advances in understanding and controlling our world.   Answers may be treasured once we have them in hand.  Because they are so treasured we sometimes hold onto them longer than we should.  Sometimes we hold and treasure answers that are wrong.  Or that are simply expressions of someone else’s wishful thinking.

I would have written about this earlier, but so many people were telling me coconut oil was healthy that I didn’t question it for quite some time.  Go figure.
[embedplusvideo height=”387″ width=”480″ standard=”http://www.youtube.com/v/Ir9LhF01KtA?fs=1″ vars=”ytid=Ir9LhF01KtA&width=480&height=387&start=&stop=&rs=w&hd=0&autoplay=0&react=1&chapters=&notes=” id=”ep3720″ /]

Raclot T, Langin D, Lafontan M, & Groscolas R (1997). Selective release of human adipocyte fatty acids according to molecular structure. The Biochemical journal, 324 ( Pt 3), 911-5 PMID: 9210416

Jeukendrup AE, Thielen JJ, Wagenmakers AJ, Brouns F, & Saris WH (1998). Effect of medium-chain triacylglycerol and carbohydrate ingestion during exercise on substrate utilization and subsequent cycling performance. The American journal of clinical nutrition, 67 (3), 397-404 PMID: 9497182

Clegg, M. (2010). Medium-chain triglycerides are advantageous in promoting weight loss although not beneficial to exercise performance International Journal of Food Sciences and Nutrition, 61 (7), 653-679 DOI: 10.3109/09637481003702114

What is Creatine. CrossFit Training Post: On Creatine Supplements

What is Creatine?

In terms of athletics, Creatine is a molecule needed for muscle function.  It helps keep you from running out of ATP during short, intense bursts of activity.  Energy in ATP (high school biology refresher) ultimately fuels most life processes.  Skeletal muscle uses a lot of ATP during intense exercise.  Creatine helps recycle used ATP so it continues to be available.  Creatine supplements increase muscle force and power.  At least in the short term.  And that’s the very short of it.  Creatine also interacts with other cellular processes.  It appears to increase production of insulin-like growth factor (IGF). IGF works with Growth Hormone and Insulin to increase cell division and growth.  Creatine supplements may cause this Creatine/Growth Hormone system to step up growth.

Will being on Creatine Supplements help me gain muscle mass?

Probably yes.   This may be especially the case for vegetarians.  In average Westerners your body produces half its own creatine.  Diet (meat) supplies the other half.  Vegetarians have lower levels of creatine than meat eaters. Masters Athletes may also benefit.  Creatine may help preserve muscle mass as well.

Can Creatine Supplements help me during CrossFit Competition?

CrossFit involves intense burst of energy from many different muscle groups.  So CrossFit might be the poster child for creatine supplements.

Can being on Creatine Supplements help me with endurance sports?

Creatine probably won’t help with endurance.  And it might slow you down if you have to carry more weight.  That can be muscle mass or it might simply be retained water.

What else can Creatine Supplements do?

Creatine supplements are being studied as treatments for people with muscle disorders.  They are also being studied for use in treating major depression.  Creatine seems to increase the effectiveness of anti-depressants.

What are side effects or dangers?

One potential problem with Creatine Supplements is the increased activity of the IGF/Growth Hormone axis.  While this might help with muscle growth, increased IGF and Growth Hormone can increase risk of cancer.  Most studies of creatine supplementation have involved small numbers of subjects.  And have been for short periods of time.  This means that the effects of taking creatine for a long time are not known.

Another possible problem with creatine supplements is that they can reduce flexibility.  This might be because of increased muscle mass.  Or it might be because of fluid build-up in muscle tissue.

Venus with her Kettlebells CrossFit Shirt.

Should I be on Creatine Supplements all the time?

There is concern that taking creatine for a long time or in great amounts can cause kidney damage.  “More” is often not “better.”  Another thing to keep in mind is that the body tends to seek balance.  If you give it more of something it may respond by producing less of it itself.  This happens, for example, with testosterone.  Testosterone will increase muscle growth, but the testes will figure out that there is enough testosterone in circulation.  And it will stop making so much.  Hence the shrinking testes and reduced fertility in men who take testosterone supplements.   It is possible that taking creatine supplements will eventually result in less creatine synthesis.  If you are going to take creatine you should take it for short periods of time.  And take breaks.  Until more research is done.

Safdar A, Yardley NJ, Snow R, Melov S, & Tarnopolsky MA (2008). Global and targeted gene expression and protein content in skeletal muscle of young men following short-term creatine monohydrate supplementation. Physiological genomics, 32 (2), 219-28 PMID: 17957000

Candow DG, Forbes SC, Little JP, Cornish SM, Pinkoski C, & Chilibeck PD (2012). Effect of nutritional interventions and resistance exercise on aging muscle mass and strength. Biogerontology, 13 (4), 345-58 PMID: 22684187

Lyoo IK, Yoon S, Kim TS, Hwang J, Kim JE, Won W, Bae S, & Renshaw PF (2012). A randomized, double-blind placebo-controlled trial of oral creatine monohydrate augmentation for enhanced response to a selective serotonin reuptake inhibitor in women with major depressive disorder. The American journal of psychiatry, 169 (9), 937-45 PMID: 22864465