Eat like a champion

healthy plate

So I’ve already gone through my DNA results for training performance therefore its time to go through the nutrition side of things. This is split into macronutrient advice (carbs/fats & protein) and micronutrient advice (vitamins/minerals). Ever wondered why one type of diet works for some people but not others and why there is no one size fits all diet? Well genetic fit to the diet is probably the main reason, a calorie is not just a calorie!

Some people are very sensitive to eating carbohydrates leading to large swings in blood glucose. This gives you a quick high in energy when consuming these foods but also a crash in energy a few hours later. I have never really experienced this and not surprisingly my DNA results showed a low sensitivity to carbohydrates and also saturated fat. This makes me one of those lucky people who can (as long as they exercise) get away with a lot of naughty food.

I do however have a higher than average risk of developing coeliac disease so as much as I may seem to be able to tolerate rubbish food based on my waistline it is sensible for me to eat healthy as I won’t notice the heart disease and coeliac disease creeping on until its well established. I mention heart disease as I also have a higher than average sensitivity to salt intake and I do not gain the benefits of raised HDL cholesterol from moderate alcohol consumption.

So what about the smaller nutrients and supplementation? My micronutrient profile shows a raised need for omega 3 fats, vitamins B6, B9 (folate*), B12 & D. Also I have a greater need for antioxidants due to my moderately reduced capacity to reduce free radical damage on a standard diet. Overall my detoxification ability is fast so standard dietary guidelines for vegetable intake should suffice.

It is important to note that if you have raised needs for any of these areas then standard dietary guidelines will not lead to a healthy enough diet for reducing your risk of conditions such as heart disease, type 2 diabetes and diet related cancers. The overall point of this sort of DNA testing is not to scare you and it will not tell you your risk of getting a particular disease. It will tell you how well your body deals with various nutrients from food and therefore what sort of diet is best for you.

As for supplements most people should be able to obtain the majority of their needs from food although if you are going to achieve this it is important to buy high quality produce not just the cheap stuff from Tesco etc. Yes that stuff is still technically the same food but cheap, low standard production results in less nutrients than you would expect under higher quality farming methods.

 

If you are interested in getting your DNA tested you can check the DNAfit website for further details. In the next week or so I will be offering this service from this website so I can give you a small discount on the DNAfit prices which will include a personal consultation to explain your results and what you can do with them. We also have expert personal trainers on site if you wish to follow your training advice under our supervision.

*Folate and folic acid are 2 different forms of vitamin B9. Within the body folic acid will after a complicated series of chemical reactions be turned into folate which is then used to reduce homocysteine (a marker of heart disease) levels. The conversion of folic acid to folate can slow the whole process down so personally I would recommend either consuming plenty of dark green leafy veg (and other foods that contains folate) or supplementing with folate rather than folic acid.

DNA update

Well I did promise I’d have the results of my DNA test up by now but unfortunately there has been a delay due to a problem with my sample apparently….not that kind of sample before you …

Source: DNA update

DNA Analysis

DNA

There are a number of companies online willing to unlock the secrets of your DNA so you can eat the foods that are right for you and train the way that your body is designed/has evolved to train. In fact some Olympic athletes, for example Greg Rutherford, have recently endorsed one particular company (DNAfit) offering DNA analysis and the BBC even got Gabby Logan to make a program about it.

It will be many years before the science is clear on whether it actually works but having done some research into it myself over the last 2-3 years I am excited enough about it to give it a go. As a result my next few blogs will be about the process of undergoing this type of testing and I will post my results so you can see for yourself if it interests you. Don’t forget my results will be based on my DNA so don’t expect my results to work for you unless we share some DNA, although this is Devon so we probably share a lot!

I think the general public and sports people could benefit from having a diet that is tailored to their unique biochemistry, this is a no brainer! The key question with any of these companies is have they actually found the right way to test this and is their subsequent advice correct. IF it is then this will drastically improve health and wellbeing, although its still up to the individual to follow the advice of course, I’m not sure the companies are ready to offer a service whereby they come round your house burn all your junk food and force feed you broccoli and beetroot just yet.

As far as the training goes Greg Rutherford seems to have engaged in more higher rep weight training and longer/slower running than you might typically expect for an Olympic long jumper since having his DNA analysed. He also appears to have improved his 1 rep max for cleans which if true goes against conventional training wisdom. Hopefully this bears fruit at the Olympics in Rio this summer!

The testing procedure was very simple, I paid online and within a few days had received the testing kit. It only takes a few minutes to collect a DNA swab from the inside of your cheeks so the process is simple and non invasive. Then you pop it in the post in  the envelope provided and wait up to 10 working days for the results.

I will post again soon with my results etc if you have any questions just post them on facebook or email exsicc@gmail.com.

Sports Training

 

rugby bad bulgarians

Can anyone spot the errors in these rugby players single leg squats?

Since the start of 2016 I have been helping the Devon Ladies Cricket team prepare for their upcoming tour of South Africa by advising on their strength and conditioning sessions at Exeter University’s High Performance centre. It’s been great to be part of such a hard working group of athletes focussed on improving and being the best that they can be. The team at Exeter Uni has devised a great strength and conditioning program for the girls and despite being pushed hard they don’t complain, instead they grit their teeth and find even greater levels of performance.

However the one area where Chiropractic rehab has been particularly helpful is core stability training including glute muscle strengthening. The girls biggest deficits on assessment were rotational instability of their trunk and glute/hip control of squat/lunge patterns. Despite their high levels of fitness and sport specific skill they are still in need of plenty of supervised “core” work to take their fitness to the next level.

squat with heel raise

The picture above represents one (limited ankle mobility) of many mistakes I see on a day to day basis in gyms from people of all levels of fitness. Subtle corrections in technique can make all the difference in an exercise being great for you instead of causing a repetitive strain injury. The Ladies cricket team and several of the other sports teams training at the uni are no different to the general public in the technique mistakes they commonly make.

trx correction

This is why the best personal trainers and strength coaches are worth their weight in gold. They don’t just throw a program at you with loads of squats, deadlifts etc and motivate you to lift more, run faster etc. Instead they start with an assessment of your capabilities, identifying your strengths and weaknesses and then creating a routine that works on improving your weaknesses not just enhancing your strengths. They are always on your case about technique because they know that good technique = fewer injuries and fewer injuries = more consistent training, this then leads to better results as you can string together more uninterrupted blocks of good quality training and competing.

Lots of people seem to be aware of the need for more core stability these days and stronger glutes. Yet these are the very exercises that I see most often performed incorrectly in many cases resulting in little to no glute or core activation even though technically the individual is doing a “core” or “glute” exercise. Remember just because the little picture on the machine says its for your glutes it doesn’t mean any which way you do the exercise your glutes will get stronger.

lunge correction

Unfortunately so few instructors in gyms are sufficiently trained on exercise technique to help you out in this regard. My Chiropractic clinic is based at the Westbank Healthy Living centre in Exminster, mainly because it’s one of the few gyms around that has properly trained staff who I can trust to refer my patients to for rehab and personal training. After Easter we are putting together an exciting new fitness class for adults of any age and fitness level.

The classes will be in 6 week blocks for up to 8 people per class. Week 1 will consist of assessment and basic home exercise plans will be created for each individual based on their identified needs. The subsequent 5 weeks of classes will be supervised rehabilitation training sessions focussed on improving whatever mobility, stability and motor control issues that were identified in the assessment. The total cost for this 6 week exercise course with personalised program is just £60. To book your place or enquire for more details email Paul Hindle: exsicc@gmail.com