Endurance Supplements Include Herbs and Spices

Video: Endurance athletes and spices

How spices help endurance athletes

Endurance athletes such as cyclists, runners and triathletes should supplement their diets with a range of effective antioxidants, as prolonged exercise produces vast quantities of harmful free radicals. However, taking large doses of only one or two antioxidants, such as vitamin C, can be harmful. Spices have the highest antioxidant activity of all foods and provide the variety of antioxidants needed to protect athletes from oxidative stress.

Although adhering to a well structured training regime is the best way for athletes to achieve good results they need to look to their diets and dietary supplements to maintain good health and to improve post-event recovery.

There are many different categories of supplements but perhaps the most important, and misunderstood, of these are the antioxidants. Numerous types of antioxidants occur; some are produced by our bodies while others are derived from the diet.

Free radical-induced oxidative stress is an inevitable consequence of prolonged exercise and results in tissue damage, excessive fatigue, delayed recovery and overtraining. Endurance athletes need to ensure that they have an adequate intake of a wide variety of effective plant-based antioxidants.

Free radicals (including reactive oxygen species) are unstable molecules that can cause damage to DNA, cell walls and other structures. Most free radicals are by-products of the normal processes of energy production by the cell. A useful analogy is a car engine that releases exhaust gases during the process of energy production. Free radicals are the body's equivalent of a car's exhaust gases. The more work the engine does the more gases it will produce. Similarly, the harder and longer we exercise the more of these toxic free radicals we produce.

Antioxidants are substances that neutralize the harmful effects of free radicals. In order to counter the damaging effects of these unstable molecules the body has developed an elaborate antioxidant defense system.

Although we produce our own (endogenous) antioxidants we also require a supply of antioxidants from our food. Some well known dietary antioxidants are vitamins A, C, E; ß-carotene, selenium and plant based antioxidants such as curcumin, quercetin, resveratrol and rutin.

One of the most important concepts we need to appreciate in this context is that we require a wide variety of antioxidants to deal with the many different types of free radicals that are released during energy production.

One or two so-called "strong antioxidants" are unable to neutralize all free radical species. Furthermore not all antioxidants can reach all the parts of every cell.

For instance vitamin E functions primarily in the "fatty" parts of the cell while vitamin C can only access the "watery" areas. Some antioxidants cannot cross the 'blood-brain barrier' and therefore cannot provide protection for that vital organ.

The body requires higher than normal levels of antioxidants to cope with the vastly increased quantities of free radicals produced during prolonged, strenuous exercise. One way of building up endogenous antioxidants is to exercise frequently. Athletes who train regularly have far greater quantities of endogenous antioxidants than those who exercise intermittently or not at all.

As a result of exercise-induced free radical overload endurance athletes also need to boost their intake of plant-derived antioxidants. A number of clinical studies have shown that taking a wide range of plant-based antioxidants can help to counter free radical damage in endurance athletes. In addition they improve post event recovery and accelerate muscle repair – especially in older athletes.

Vitamin supplements not much help

On the other hand several clinical trials have failed to show that taking only one or two so-called "strong" antioxidants like vitamins C, E or Co-enzyme Q10 provides any benefit at all. In fact vitamin C in high doses (1000 mg per day) can be harmful as it slows post event recovery and aggravates muscle inflammation commonly associated with vigorous exercise.

Plants provide an extensive range of valuable antioxidants and natural anti-inflammatory compounds. Spices are the richest food source of these compounds followed by fruit, vegetables, nuts and beverages such as tea and coffee.

Scientists have discovered that many plant-based antioxidants are vitally important in the prevention of diseases such as heart disease, cancer and Alzheimer's disease – just some of the illnesses that are associated with free radical damage. As these plant compounds are powerful, effective free radical scavengers it is not surprising that they provide benefits to athletes who are frequently exposed to free radical-induced oxidative stress.

Variety spices up performance

Antioxidant variety is more important than the strength of individual antioxidants. While it is important for everyone to ensure that they have an adequate intake of antioxidants, it is unwise to take excessive amounts of only one or two antioxidants like vitamin C or E as they may do more harm than good.

To ensure optimum protection against free radical damage, endurance athletes need to eat sufficient quantities of fruit, vegetables and spices and take a supplement rich in an array of different plant-based antioxidants. Spice supplements provide the most comprehensive antioxidant protection for endurance athletes.

Spice supplement for endurance athletes

In May 2007, 25 competitive cyclists took part in a survey to asses the role that the food supplement, VitaSpice could play in improving their endurance, performance, recovery and other health parameters.

Summary of the results
(Details of the results and scientific references can be viewed further down this page)

• 85% experienced a significant improvement in their post-ride recovery rate.

• 80% found that there was a decrease in exercise-related joint, muscle, ligament and tendon pain.

• 70% experienced a significant increase in their performance.

• 70% noticed a reduction of over training symptoms.

• 65% experienced an improvement in their training capacity.

• 70% noticed other non-exercise related benefits such as increased energy, improved memory, better concentration, reduction of joint pains etc.

• 55% of those who suffered with muscle cramps found that these significantly improved after taking the spice supplement.

Examples of unsolicited comments from several of the participants

"I really find the product excellent. I have more energy in the sense that I am not nearly so drained at the end of the day and after exercise."

"I have noticed that my recovery time seems to be quicker and my energy levels are most definitely up."

"I have used VitaSpice now for the past month. It is really making a difference in my life."

"I find that the cramping in my upper legs is much better."

How the survey was conducted

As scientific studies have shown that older athletes usually require more dietary antioxidants than their younger counterparts, most of those selected for the survey were over 40 years of age. The average age of the participants was 44 years; the youngest being 27 and the oldest 56. The majority of them cycled between 6 and 12 hours per week.

Each volunteer was given one month's supply of VitaSpice with instructions on how to take the supplement.After they had completed the course of VitaSpice they were asked to fill in a multiple-choice questionnaire. For different reasons only 20 of the original 25 participants completed the full course of VitaSpice and the questionnaire.

Comments on the results

The findings of this survey confirm the benefits that a spice-based supplement like VitaSpice can provide for endurance athletes.

The reasons for these excellent results are supported by a substantial body of scientific literature that shows how endurance athletes are regularly under intense, prolonged oxidative stress and are subject to the injury and inflammation of their muscles, joints and other tissues.

As a result of these abnormal stresses they (older athletes in particular) need a daily intake of a wide range of food-sourced antioxidants and other protective compounds.

Spices are the best source of these compounds as they have by far the highest antioxidant activity of all food types and contain a wide range of natural anti-inflammatory agents and other beneficial phytonutrients.

Details of VitaSpice/endurance athlete survey

Average age 44 years

Section One

A.
Performance enhancement
Have you noticed an improvement in any aspect of your performance?
E.g. endurance, strength, stamina etc.

1. Not sure 6 (30%)
2. No
3. Some improvement 7 (35%)
4. Noticeable improvement 7 (35%)
5. Big improvement

B.
Improved recovery after training or events
Is your recovery better now than before you took VitaSpice?

1. Not sure 1 (5%)
2. No 2 (10%)
3. Some improvement 6 (30%)
4. Noticeable improvement 10 (50%
5. Big improvement 1 (5%)

C.
Increased training capacity
Has there been an increase in your ability to train more frequently and for longer?

1. Not sure 5 (25%)
2. No 2 (10%)
3. Some improvement 8 (40%)
4. Noticeable improvement 4 (20%)
5. Big improvement 1 (5%)

D.
Overtraining
Do you find that you are now less likely to suffer from over-training symptoms like insomnia, poor concentration, mental irritability etc?

1. Not sure 5 (25%)
2. No 1 (5%)
3. Some improvement 8 (40%)
4. Noticeable improvement 5 (25%)
5. Big improvement 1 (5%)

E.
Cramps
If you suffer from cramps before or after exercise, have you noticed any improvement since taking VitaSpice?

1. Not applicable 9 (45%)
2. No 5 (25%)
3. Some improvement 2 (10%)
4. Noticeable improvement 2 (10%)
5. Big improvement 2 (10%)

F.
Muscle, joints, tendons, ligaments
Have you noticed an improvement in exercise related symptoms like pain and inflammation of muscles, joints, tendons etc.

1. Not applicable 3 (15%)
2. No 3 (15%)
3. Some improvement 10 (50%)
4. Noticeable improvement 2 (10%)
5. Big improvement 2 (10%)

Section Two

A.
In the past, have you found any other sports/dietary/vitamin supplements
(excluding sports drinks and carbohydrate products) that have helped your performance and/or recovery?

1. Not sure 4 (20%)
2. No 10 (50%)
3. Some improvement 3 (15%)
4. Noticeable improvement 2 (10%)
5. Big improvement 1 (5%)

B.
How does VitaSpice compare with the other supplements (excluding sports drinks and carbohydrate products) that you have tried?

1. Not sure 4 (20%)
2. VitaSpice is not as good as other supplements
3. VitaSpice has similar effects to other supplements 3 (15%)
4. VitaSpice is better than other supplements 8 (40%)
5. VitaSpice has different effects to other supplements 5 (25%)

C.
Have you noticed any non-exercise related health benefits since taking VitaSpice (e.g. more energy, improved memory, better concentration, reduction of joint pains etc.)

1. Not sure 4 (20%)
2. No 2 (10%)
3. Some improvement 8 (40%)
4. Noticeable improvement 4 (20%)
5. Big improvement 2 (10%)

D.
Will you continue taking VitaSpice?

1. Not sure
2. No
3. Maybe 4 (20%)
4. Definitely 16 (80%)

E.
Will you recommend VitaSpice to others?

1. Not sure 3 (15%)
2. No
3. Maybe 2 (10%)
4. Definitely 15 (75%)

Scientific References

2. Content of redox-active compounds (ie, antioxidants) infoods consumed in the United StatesAmerican Journal of Clinical Nutrition. 2006 Jul;84(1):95-135Bente L Halvorsen, Monica H Carlsen, Katherine M Phillips et al

3. Antioxidant response to oxidative stress induced by exhaustive exercise.Physiol Behav. 2005 Jan 31;84(1):1-7. Epub 2004 Nov 10.Aguiló A, Tauler P, Fuentespina E, Tur JA, Córdova A, Pons A.

4. Aging, exercise, and phytochemicals: promises and pitfalls.Ann N Y Acad Sci. 2004 Jun;1019:453-61.Ji LL, Peterson DM.

5. Oxidative stress, exercise, and antioxidant supplementation.Toxicology. 2003 Jul 15;189(1-2):41-54.Urso ML, Clarkson PM

6. Oxidant, antioxidant and physical exercise.Mol Cell Biochem. 2003 Nov;253(1-2):307-12.Banerjee AK, Mandal A, Chanda D, Chakraborti S.

7. Antioxidants in exercise nutrition.Sports Med. 2001;31(13):891-908.Sen CK.

8. Antioxidants: what role do they play in physical activity and health?Am J Clin Nutr. 2000 Aug;72(2 Suppl):637S-46S.Clarkson PM, Thompson HS.

9. Free radicals, exercise and antioxidant supplementation.Proc Nutr Soc. 1998 Feb;57(1):9-13.Kanter M.

10. The role of antioxidant vitamins and enzymes in the prevention of exercise-induced muscle damage.Sports Med. 1996 Mar;21(3):213-38.Dekkers JC, van Doornen LJ, Kemper HC.

11. Antioxidant vitamin status in high exposure to oxidative stress in competitive athletes.Br J Nutr. 2004 Sep;92(3):461-8.Rousseau AS, Hininger I, Palazzetti S, Faure H, Roussel AM, Margaritis I.

Spice supplement

Testimonials

• "I have been using VitaSpice now for almost two months and have felt better both while training and racing. I also recover faster than I did before I started using VitaSpice.
  My times in races have improved drastically because I now have more energy and drive during my training sessions.
  I would recommend VitaSpice to any athlete wanting to improve their performance no matter their age."
  Jacques Coetzer, 41 year old cyclist from Boksburg, South Africa
• "I have been very happy with my increase in performance while taking Vita Spice .
  I usually struggle with fatigue after heavy training sessions but, since taking VitaSpice , the fatigue has definitely reduced.
  I can now train more often and the training sessions seem not to “weigh” me down as before.
  While taking Vita Spice , I have noticed reduced occurrences of colds and flu that are normally associated with an increased training load. I would expect to get some sort of throat infection/cold etc. but while taking Vita Spice , these do not occur."
  Morgan Williams, 24 year old cyclist from Pretoria, South Africa
• "Before I started with Vita Spice I was chronically suffering from sore throat, ear pain and had the flu often.
  Since I started taking Vita Spice all of these symptoms have disappeared.
  I'm also a keen cyclist and I must say, since starting with Vita Spice my recovery time after races and long training sessions has improved remarkably. I will definitely recommend this product to any health conscious person."
  Jacques Rossouw 45 year old cyclist from Pretoria, South Africa
• "Endurance training has left my body susceptible to bouts of flu and colds, having experienced numerous head and throat colds that would linger, preventing me from continuing my training.
  After having taken VitaSpice I was amazed at how my immune system seemed to respond; with the sniffles disappearing and I have not experienced the same problem since.
  One of the most notable benefits of VitaSpice is the additional time and distance I can push my body before exhaustion or fatigue set in, compared to what I was achieving.
  Another most pleasing outcome is the reduction of joint pain in my right knee that I always experienced when running. It seems to have reduced dramatically and I no longer have to run through my normal pain barrier, especially up to half marathon distance.
  If you want a supplement to beat all supplements, look no further than VitaSpice to give your immune system a substantial boost."
  Brenton Blignaut 42 year old Cyclist, Triathlete, Surfer from Port Elizabeth, South Africa

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