Professional Documents
Culture Documents
AUGUST 2006
PERFORMANCE MENU
JOURNAL OF NUTRITION & ATHLETIC EXCELLENCE
BOY PROBLEMS
A look at male hormone
replacement therapy
WOMEN WITH
REAL WEIGHTS
INTERMITTENT FASTING
CONTRAINDICATIONS
ERFORMANCE MEN
FEATURES
DESIGN
Greg Everett
BACK ISSUES
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www.performancemenu.com
REGULARS
[15] COOKING WITH SCOTTY
Scotty Hagnas of CrossFit Portland dispenses some
culinary genius
[17] RECIPES FOR HEALTH & PERFORMANCE
New ways to feed yourself for optimum health and
athletic performance
INTERMITTENT FASTING
CONTRAINDICATIONS
Robb Wolf
We have received much positive feedback regarding intermittent fasting over the past few months. People have
taken the basic premise of a high quality paleo/Zone
diet and either compressed their feeding schedule or,
in a few cases, adopted an alternate day fast with good
success. What type of success? People have reported fat
loss, muscle gain, improvements on CrossFit diagnostic
WODs and increases in 1 rep max strength efforts. Keep
in mind that the people reporting these results are not
new trainees but rather athletes at or near the top of their
game. Thats all pretty nifty, but no matter how good
something is there is usually a population that is ill-suited for a given protocol. Could that be the case with intermittent fasting? Well, I think there are a few situations
that certainly warrant some caution when implementing
IF.
Clinically Obese
Ironically the population that might benet the most from
IF is a group that really needs to be cautious with implementation. Overweight individuals are by denition insulin resistant. This peridiabetic condition lends itself
to severe blood sugar crashes when feedings are not consistent. Thus these individuals must eat every 2-3 hours
or face severe mood swings, lethargy and for some the
difcult to remedy condition of DEATH. Why? Severe
insulin resistance can prevent the facilitated diffusion of
ketones through membranes such as the blood-brain bar-
Clinically Busy
With regards to life extension and disease amelioration,
caloric restriction and intermittent fasting appear to
work via mechanisms in which acute stressors increase
the expression of heat shock protein genes (HSPs) and
modulate immune function favorably. Sounds good so
far, but the key term in the previous sentence is Acute
Stressors. What happens when an otherwise favorable
Medicated
In addition to the situations I described above remember
that Dr. Seyfried mentioned extended fasts can alter liver
metabolism and thus alter clearance rates of drugs. If you
are heavily medicated (I wish I were right now), seek
medical advice before jumping into this.
Keep the questions and comments coming!
BOYPROBLEMS
Male Hormone Replacement Therapy
By Michael Rutherford
Before I launch into this discussion, I want to make a
couple of points. I do not condone nor condemn the use
of hormone replacement therapy. I am motivated to submit
this article to the readers of the Performance Menu based
upon some recent interactions I have had with a couple
of my clients.
As their trainer, coach, mentor and friend, I encouraged
them both to look deeper into the causation. One
gentleman is in his late 40s, the other in his early 50s
(Client X). Both guys are in what has been called the
grey zone. Its in the grey zone that men slow or stop
production of testosterone. The medical term for this
condition is known as hypogonadal. The conditions and
symptoms surrounding it have been labeled Andropause
or androgen deficiency of the aging men (ADAM). I
instructed both of these guys to return to their physicians
for additional blood work. I also instructed them to seek
additional information from what a hormone blood panel
might reveal.
My instinct proved to be correct. Both guys were sub
clinical on the testosterone levels. Their Free Testosterone
readings were well below the reference range. Both men
have since started hormone replacement therapy (HRT)
and both are feeling and performing much better.
In 1998, a progressive practitioner, Dr. Eugene Shippen,
published a book entitled THE TESTOSTERONE
SYNDROME. In his practice Shippen was able to
demonstrate that Testosterone was more than simply a
sex hormone. The changes seen in aging, such as the
loss of lean body mass, the decline in energy, strength,
and stamina, unexplained depression, and decrease in
sexual sensation and performance, are all directly related
to testosterone deciency. Degenerative diseases such
as heart disease, stroke, diabetes, arthritis, osteoporosis,
and hypertension are all directly or indirectly linked to
testosterone decline. Secondly, testosterone also functions
as a pro-hormone. Local tissue conversion to estrogens,
Basic
Red cell/white cell
Fasting blood sugars & Insulin
Kidney, liver
Lipids
PSA
CV Panel
Homocysteine
Lipoprotein (a)
Fibrinogen
C-reactive protein (high sensitivity)
Hormone Panel
Estradiol
Prolactin
FSH
LH
Cortisol
IGF-1
Thyroid
Testosterone (total and free)
DHT
DHEAS
Using Statins
Overtraining and chronic stress.
The good report is that testosterone can be optimized
by reversing the above practices. It doesnt take a rocket
scientist or a doctor to tell you that going to bed earlier,
limiting your alcohol, maintaining optimal body fat levels
and intelligent exercise will improve your health. Better
hormones equal better health.
We are slightly interested in looking at environmental
estrogens. We are seeing younger males with lower levels
of testosterone and higher estrogen levels. They are
consuming these somehow from the environment.
WHAT ARE THE TREATMENT OPTIONS?
Dr. Z: Should you want or need to replace your testosterone
to normal here are some things to consider.
First, this is what is known as a scheduled medicine.
Once you start this practice you are pretty much locked
into it for the rest of your life. You will apply or inject
testosterone on a scheduled interval. Its not like taking
an ADVIL for the times when inammation is at its peak.
Your natural production will go from medium low to
essentially nothing. Your body will become reliant on
this weekly treatment.
You will have options. The most popular forms of
treatment are creams and gels. These will generally be
applied weekly in 5-10% concentrations. These are
commonly known as TESTIM and ANDROGEL.
The other option is injections. These are done from weekly
to biweekly. These are typically oil based and can be
painful. Years ago I knew an old man who was part of a
clinical trial at the KU Medical Center. He didnt know
what they were injecting him with but he knew three
things. He was getting $50.00 per week to show up for
the injections, they hurt for days after the fact and he was
experiencing erections like he was 20 again. He discovered
after the fact that he was part of a testosterone study.
We prefer injections. These are working better in our
practice but they can be intimidating. They stay in the
system longer (peaking 3-8 days later) than creams or
gels. The potential for aromatization is minimized since
you miss the skin and subcutaneous fat. Creams and gels
must pass through these layers to be absorbed.
IS THERE ANYTHING ELSE THAT WILL NATURALLY
ELEVATE TESTOSTERONE?
Dr. Z: We do not see anything that is effective. Ive worked
with some professional athletes. They are taking all kinds
of natural boosters. We know that Dehydroepiandrosterone
(DHEA) is banned by the USOC and the NFL. DHEA is
a pre-hormone. Its necessary to make other hormones.
Most of these natural herbs and minerals are not cost
effective.
Client X: I have never used them but Im hearing good
things about supplementing Zinc and going to sleep with
3-6 grams of the amino acid Arginine.
Dr. Z: I know that Zinc deciency especially in heavy
drinkers can lower testosterone.
FINALLY, ON A 10 POINT SCALE, HOW WOULD YOU
RATE THE RISKS OF HRT?
Dr. Z: I hate to assign a number but it would be below
three in a healthy male. All treatment certainly has risk.
We work hard to screen out the individuals who are
higher risk. It would be akin to you looking at smoking,
high blood pressure or family history before you let them
start exercising with you. We dont want the guy with
elevated PSA, cholesterol, or sleep apnea to start using
hormones.
With that being said, they offer a lot for the healthy male
who is clinically low on the stuff. We are giving life back
to these guys.
We are not jacking them up to super human levels. We are
not building freaks. We are adding back some stuff that
nature has reduced prematurely. To all our critics I say,
Show me the bodies.
Client X: Based on my twelve week experience I can not
see the downside. I dont have a crystal ball but I certainly
nd this better than where some of my peers are heading.
My blood lipids were actually better in my recent lab
result. None of my friends can say that.
Women
With
Real
Weights
Sage Burgener
When did you begin weightlifting? What was your motivation for making it your sport of choice?
I began weightlifting at age four! Of course it was nothing serious (were talking broom sticks, people), but being around all the hotshot weightlifters got me motivated. To this day, Ill never forget my brothers teaching me
how to snatch. Falling in love with the sport, I started
competing at age six and will hopefully compete for the
rest of my life.
Weightlifting is denitely not your average girl sport. The
determination, the drive, the intensity, and the mentality
of it lured me in. Weightlifting requires an athlete who
is not afraid of pain and soreness. Weightlifting requires
an athlete who is willing to accept plateaus and hard
times, but not failure. Most of all weightlifting requires
an athlete with heart. That is why I chose this amazing
sport to lead my life.
Your father, Mike Burgener, is one of the best weightlifting coaches in the world. How does that affect your
training? Do you think he treats you differently than his
other athletes? Is it benecial for you as an athlete?
What do you see as being your strengths and weaknesses and how does your training reect that?
Well, lets just say that I have years and years of improvement ahead of me. My biggest weakness is denitely
my leg strength. Of course I got my moms long, skinny
legsdenitely not ideal for a weightlifter. Getting my
leg strength up has been my main focus for all my years
of lifting and Im sure it will continue to be. Having
weak legs can really affect every lift. Strong legs are necessary for standing up with cleans. As a result of weak
legs, I count on catching the bounce out of the bottom
in the clean, and if I fail to do that, there is no way I can
stand up with a PR clean attempt. Another weakness is
self-condence. Being a condent lifter can get you so
much further than if you have a negative mind like me.
Through years of experience, I have learned that if I believe I can make a lift, I will make it. As for my strengths,
I have inherited the Burgener jerk. Because of my dad, I
have never missed a jerk (knock on wood).
Would you describe your training regimen?
Aimee Anaya
Five years ago I would have told you that my biggest accomplishment was snatching 80 & clean & jerking 100,
winning the silver medal at Nationals, and going to live
at the Olympic Training Center. However, I know now
that that is merely a minor event in my overall lifting
career that is about to surface. I can honestly say that
my biggest accomplishment in the sport is asking Casey
if I could come to the gym on Saturday, November 28th,
2005 and tying up my shoes that my feet had longingly
missed, walking onto the platform, smelling the gym,
rubbing the chalk on my hands, and doing the rst snatch
I had done in ve years.
Ross Enamaits
Never Gymless
Do you own a bodyweight only training book? Does it
focus on a few low power moves and for programming
simply tells you to do more. I had that book once. The
used bookstore did not want it and it seemed really bad
to throw a book away so it now shores up a low spot in
the oor in the CrossFit NorCal gym for our glute-ham
bench. The fate of that book will not be the fate of Never
Gymless. Never Gymless (NG) is 233 pages of quality
instruction and information. If you are tough and dedicated it will only take you several YEARS to master the
strength and power moves found in NG. Here is a look at
a few of the chapters:
Training Principles
In this chapter Ross lays out the basics of training theory including the SAID principle, elements of variety in
training, long term development via physiological adaptations, periodization and the elements of strength such
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Innite Intensity
This is a one-stop shop for your strength and conditioning needs. In this book Ross shows you how to use basic
no frills weight implements such as dumbbells, sandbags, ropes, rings and of course bodyweight exercises to
develop every athletic quality. Here are highlights from
a few chapters.
No Dummies Here
Have you ever seen some of the squabbling pissing
matches that arise when people debate whether a given move came from Brazilian jiu-jitsu or western submission wrestling? These things get ugly and usually
WITH
COOKING
SCOTTY
Machaca
Machaca is a way of preparing slow cooked shredded
beef. It is popular in Mexican and Tex-Mex foods. It was
originally a way to prepare beef for preservation and
travel, similar to jerky. Today, there are many ways to
prepare Machaca. Here is the way that I make it - simple
and it turns out good! Use the Machaca for breakfast in
the following recipe, or with tacos, on a salad - get creative.
Saute the onion and peppers for a few minutes in the oil.
Add the tomatoes, cook until they soften and begin to
loose their water. Add the Machaca and cumin.
Break the eggs into a bowl, whisk, then add to the scramble. Enjoy! I like to serve this with either guacamole or
salsa.
Zone info: 1 serving at 5 protein, 1 carb, 18 fat
Mexican Coleslaw
Allow the meat to cool, then remove the meat and shred.
It should be soft and pull apart easily at this point. Return the meat to the pot, then continue to simmer, uncovered. Let the mixture get thick, even almost dry.
Use the Machaca in a dish of your choice, or store in the
refrigerator for later use.
Zone info for total recipe: 2 blocks carb, 16-32 blocks protein (depending on quantity of beef used)
1 oz. beef - 1 protein block, 2/3 cup onion - 1 carb block, 2/3 cup peppers
- 1/2 carb block, 1/2 cup tomato - 1/2 carb block.
Machaca Scramble
Now that youve got some Machaca, what to do with it?
Here is a quick and easy breakfast idea. Dont want to
take the time to prepare Machaca? Any leftover meat
will work well!
I rst got this idea at the recent CrossFit Training Seminar in San Diego. A few of us went to lunch at a Mexican restaurant that was a several blocks from CrossFit
San Diego. The food was excellent, and they had a great
Machaca scramble. It was so good that I got a second
plate to go, which I downed in the airport a bit later.
This recipe is versatile, use ingredients that you have on
hand.
Time: 5 to 8 minutes
1 Tbsp olive oil
1/3 C chopped white onion
1/2 jalapeno or serano pepper, chopped
1/2 C chopped tomato
2 oz Machaca or leftover meat
Time: 4 minutes
IPESRECIPESRECIPESRECIPESREC
FOR HEALTH & PERFORMANCE
Cauliower Soup
Nikki Young
4 Tbsp oil
4 Tbsp arrow root
10 C vegetable stock
1 whole white cabbage
Handful parsley, freshly chopped
12 brussel sprouts
1 small onion, nely sliced
1 clove garlic, minced
1 Tbsp olive oil
tsp thyme
tsp oregano
Salt and pepper
Boil brussel sprouts and onion in water for around
15-20min, or until tender. Heat oil in a saucepan,
add garlic and saut until browned. Add oregano,
salt and pepper before adding the brussel sprouts
and onion. Cook for 3-4min stirring occasionally.
Zone info: 2 servings at 2 carb, 7 fat
Nikki Young
info:
servings
at
2.5
carb,
fat
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