Training and nutrition: the dangers of a missing

I’m stronger, fitter and more flexible than I have ever been. I’ve worked hard for my abs, toned arms and the power to run more than 10km on a weeknight. Now at my optimum weight, I am pleased to receive compliments from my friends. So, why do I feel hell?

Workmates are tired of my bad moods, I’m tired of staying motivated at work. My body wakes up at 6.30am but sometimes my brain wakes up at noon. My digestive system is a mess. Each month I develop a new infection or allergy. What’s going wrong?

I pride myself on my low fat, balanced and high nutrient diet. Food is delicious, but food function is often more important than taste. The vitamins, minerals and amino supplements I take daily surely ensure my invincibilty…right?

After months of fatigue, allergies and illness, the signs all pointed to low immunity. My daily intake of zinc, vitamin C, beta-carotene and a potent vitamin and mineral supplement are all great immunity boosters, but are obviously not enough. I went in search of the cause and it led me to the missing link…glutamine.

DNS glutamine powder. 1 scoop - 5 grams. Dissolve in water. Take after working out or before sleeping.

Glutamine is the most predominant amino acid in the body and makes up 60 percent of muscles. Heavy workouts deplete glutamine levels and if they are not replenished the body will break down muscle mass to replace it. Althletes or fitness freaks may already be aware of the muscle building and workout recovery benefits of glutamine. However, this nutrient is also needed for the efficent function of white blood cells and is an energy source for the lining of the intestines. Therefore, it is essential for maintaining a strong immune system. Overtraining, without supplementation, can significantly and dangerously deplete glutamine levels in the body.

Reading the symptoms of a broken-down immune system was like reading my diary for the last 9 months. I had no idea that overtraining could effect my defenses in this way. I discovered glutamine while researching solutions to food allergies that I had recently developed.

So, how did I overlook such an important nutrient? I previously assumed glutamine and whey protein were reserved for body builders or professional athletes. I wasn’t fully informed on the reasons for using it. My interest in fitness and endurance training has deveoped since I moved to a foreign country: Japan. Labelling on supplements I see at my gym and in pharmacies are (obviously) labelled in Japanese; a language I am struggling to speak nevermind read! As a result, glutamine slipped under my radar.

This is my second day of adding glutamine powder to my morning tea. Easily dissolved in water with little or no taste, this can be added to any drink. The body needs only between 5 and 10 grams per day and there are no known side effects or dangers of overdose. Whey protein is also an excellent source of glutamine but should be taken in a larger dose of 20 to 30 grams. Drinking a whey protein shake after my workout actually motivates me to train well.

I am hoping this story will have a happy ending. Rebuilding my immune system will protect me from the ailments I have suffered this year and will hopefully repair any over-training damage. If you even suspect you may have the same problem, there is nothing to lose in trying this supplement. If you regularly take strenuous excercise, endurance training in particular, I would recommend glutamine as a protective, preventative measure.

Running the Imperial Palace, Tokyo

The Imperial Palace in Tokyo is an excellent place to run. One circuit around the ground is exactly 5km which makes progress easier to gauge. In December the trees are still red or yellow and the afternoon sunshine is warm. Views of the moat surrounding the palace lift the spirits even though the heavy carp are slow and the swans are sleeping.

My goal today was 10km. But, I actually wanted to see how far I could go on an outdoor route. On a treadmill it is easy to be lulled into a false sense of acheivement! At the gym I can easily run 10km in less than an hour. 11km per hour is a comfortable setting after warmup. The movement of the belt moves my feet back after each step so I dont have to pull it back myself. The bounce protects my joints from impact. On the hard tarmac today I was quickly reminded of how comforting the drag of the belt can be.

I ran three circuits of the palace. The first lap was smiles and sunshine. The second lap I was a little distracted with the information on my Nike+ipod. Are they always accurate? Third lap I could feel the pain in my joints, but my respiration was steady and I enjoyed the downhill parts:). It is a fact that the palace circuit is 5km, but at the end of three laps my ipod said only 12.8. I need to look into why this is happening. ….Any tips?

I am also way too slow. Speed training is important now I think. The next few runs I do will be short and fast. Soon I will sign up for a half marathon. The requirement is to run 21km in 2.5 hours. Perhaps I can do the distance within the time, but the race is in February and I am feeling competitive!

Distance: 15km (3 circuits of Palace)

Time: 1hour 38min

Pace: (according to ipod): 7.43

Calories: 784 (large bento fo dinner me thinks :))

Perks of a pig in a powder

Ever seen a pig with an ageing complex? Me neither. I have never seen one using moisturiser either. Maybe it’s because the flesh of a pig is packed full of anti-ageing collagen. With this rejuvenating nutrient keeping it looking young and beautiful, the lowly pig can save it’s pennies for deodorant.

Here in Japan, pig’s trotters are often eaten as a good source of collagen. Restaurants often point out collagen rich food on the menu. More recently, turtle is being eaten by skin conscious females. Previously devoured by men in the name of sexual potency, women are now taking the lead in consuming the wrinkly pond dweller. Fresh turtle blood is combined with sake for, apparently, almost immediate results.

For those of us who wretch at the thought of chewing a pig’s toenail or sucking out a turtle’s life blood, Japan also produces a great many collagen supplement products. Powders, pills and supplemented drinks are just a few of the available ways to get a regular collagen hit.

Replenishing the body’s stocks of the anti-aging nutrient seems to me to be the most effective way to slow down the inevitable. I am just not convinced that topical solutions alone, such as moisturisers, can have any significant effect on the ageing process.

In my own experience taking collagen powder it takes only a few days to feel the effects. Skin is softer and tighter, hair is softer and more shiny. Nails are stronger. You are only as old as how you feel, so the secret to maintaining youthfulness starts from the inside.

Living in Tokyo, I am lucky enough to have access to all of these collagen products. However, time waits for no (wo)man. By the time I learn all the kanji required to understand the labels, I am sure it will be too late! So, here is an English guide to the most prevalent collagen products on the shelves in Japan.

Meiji

Amino Collagen

Contents: collagen, glucosamine, amino (argenine), vitamin C. This jar provides 28 days supply.

Dissolve powder in any beverage.

One serving - one scoop contains the following;

energy 27kcal
protein 5.3g
fat 0.08g
carbohydrate 1.3g
sodium 15mg

vitamin C 50mg
collagen 5000mg
argenine 450mg
glucosamine 60mg

Benefits of other ingredients:
Argenine rebuilds muscle and is a great supplement to aid recovery after a workout. Glucosamine, like collagen, is good for joints and bones aswell as skin.

(More collagen translations are on the way! Any feedback on this blog, or any product translation requests are welcome.)