An E-CAPS & Hammer Nutrition Publication Are You Getting ...€¦ · th atw ould b efinterst...

Contents

Welcome• Page 2The 4th Annual Highline Hammer Is Coming!• Page 2Making Sense Of Energy Food Labels• Page 3Be Kind To Your Teeth• Page 3Effective Energy Gels? Honey & Brown Rice Syrup• Page 4Ask Dr. Bill• Page 5Product Spotlight : Anti-Fatigue Caps• Page 6Dial In Your Fueling• Page 7Culinary Corner• Page 7Endurance News Goes Electronic• Page 7Compex Testimonials• Page 8Nate’s Corner• Page 9NEW Product Usage Manuals• Page 9The Endurance Discussion Group• Page 9Join The J.O.E.• Page 9The Compex Owners Lounge• Page 9Athlete Spotlight - George Brunstad• 2From The Saddle Of Steve Born• Page 14More Kudos For Compex• Page 16Hammer Gel And The Diabetic• Page 17Food Alone Won’t Cut It! • Page 18Race Report • Page 19

(see MICRONUTRIENTS on page 10)

Reference Daily Intakes (RDIs) is a new termthat replaces the familiar U.S. RecommendedDaily Allowances (U.S. RDAs). RDIs are basedon a population-weighted average of the latestRDAs for vitamins and minerals for healthyAmericans over 4 years old. RDIs are not rec-ommended optimal daily intake figures forany particular age group or sex. Government-established Reference Daily Intake guidelines(RDIs) are designed to prevent nutrient-defi-ciency diseases. Most nutritionally orientedp r o f e s s i o n a l s ’ reference research that sup-ports selection of foods and/or supplements tosupply all micronutrients well above RDI lev-els to maintain optimal health and preventdegenerative disease.

Vitamin C is a water-soluble vitamin that likeother water-soluble vitamins when it is exces-sive above the body’s needs is excreted viaurine. Colgan2 measured vitamin C excretionrate subjects and reported that some couldtake 5000 milligrams with no increase inexcretion rate while othersafter taking only 1000 mgshowed extraordinary urineexcretion rate. Colgan callsthis remarkable differencein individual’s vitaminrequirement, “BiochemicalIndividuality”.3 I wonderedtherefore, in spite of greatdifferences in “IndividualB i o c h e m i s t r y,” does our foodintake provide 100% of theRDI level of micronutrientsrequired for a deficiency dis-ease preventative?

M E T H O D : A c o m p u t e r-generated dietaryanalysis was performed on whole food intakefrom the diets of 20 subjects, 10 men (ages25-50y) and 10 women (ages 24-50y). Thisc o m p u t e r-program default utilized theHarris-Benedict formula for determiningenergy expense against micronutrient needsbased on activity-induced calorie expendi-ture, age, gender, and Body Mass Index(BMI). Each subject was selected based onthe highest number of foods consumed daily

April : 2005Issue 046

The New sl e t ter F or Endura nce A t h l e t e sAn E-CAPS & Hammer Nutrition Publication

of 42 dietary analysis subjects. The purposeof this search was to determine if food intakealone provided the Reference Daily Intake(RDI) requirements for 10 vitamins and 7minerals. The ten vitamins examined wereVitamin A, Vitamin D, Vitamin E, VitaminK, Vitamin B-1, Vitamin B-2, Vitamin B-3,Vitamin B-6, Vitamin B-12, and Folate. Theseven minerals examined for were Iodine,Potassium, Calcium, Magnesium,Phosphorus, Zinc, and Selenium. Diets wereanalyzed from the following active individu-als (A): 2 professional cyclists, 3 amateurcyclists, 3 amateur triathletes, 5 eco-chal-lenge amateur athletes, 1 amateur runner.Six (6) of the subjects were sedentary (S)non-athletes. Fourteen (14) active subjects(A) were compared to six (6) sedentary sub-jects (S). Based on each subject’s caloricexpense, age, gender, BMI, 10 of the dietswere calculated as calorie-excessive, aboveenergy requirements (4 men and 6 women),but the remaining 10 diets were calculated

calorie-deficient, not meeting 100% of theirenergy requirements (6 men and 4 women).

RESULTS: When total calorie intake per-centages were averaged for each group, menconsumed only 92.6% of the calories requiredfor their total energy requirements, whilewomen consumed only 97.3% of the caloriesrequired to meet their energy requirements.To view this graphically, see table 1.

Are You Getting Enough? : Food May Not Provide Sufficient Micronutrients

100

80

60

40

20

0

Men

Women

Goal

TABLE I. MICRONUTRIENT DEFICITS FROM FOOD INTA K E(10 MEN & 10 WOMEN)

V I TA M I N S M I N E R A L S C A L O R I E S

Dr. Bill Misner

Whether it’s Dr. Bill’s landmark research thatdebunks the tired “balanced diet” mantra, orthe interview with George Brunstad, a 70year old swimming the English Channel, thisis simply a must read issue.

If you have been looking for an alternative tothe “high calorie, high fluid, high sodium,party line that all of the companies pushingsugar and the media who they support con-tinue to blabber about, be sure to readSteve’s articles on page 7 and 14. The bigmistake that everyone else is making is

Our Mission

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The objective of Endurance News is to provide you, the seriousendurance at h l e t e , with a valuable resource that you will find tobe informat i v e , e d u c at i o n a l , thought provoking and helpful in yourongoing pursuit of optimum performance and health.

Endurance News features insightful articles on diet, nutrition, train-ing and other topics of interest for endurance athletes — written bymyself as well as professional and elite amateur athletes and otherexperts in the area of nutrition and exercise. In addition, EnduranceNews will include articles highlighting new and existing E-Capsproducts and how to get the maximum benefits from them.

In reading this and future issues, please remember that the viewsexpressed in this publication will always be biased in favor of a healthyd i e t , hard training that emphasizes quality over quantity, and prudents u p p l e m e n t ation to improve health and performance. But above all,we at Endurance News believe there are no short cuts, and successcan only come from hard work.

Back issues of Endurance News are available online at:www.e-caps.com

Legal disclaimer: The contents of Endurance News are not intend-ed to provide medical advice to individuals. For medical advice,please consult a licensed health care specialist.

The FDA has evaluated none of the statements in this newsletter.

Spring time is in the air and the racing sea-son is upon us. Hopefully your base trainingwent well and you are ready to start ham-mering. We are ready to help you make 2005your best season yet with one stop shoppingfor all of your fueling and supplement needs.

Like the previous 45 issues of Endurance News,this issue is packed full of useful informationthat you cannot get anywhere else. In fact, wehad so much content for this issue that we hadto go to 20 pages and still left out a few articlesthat will have to wait until the July issue.

Dear Client,

Endurance News Staff

Editorial :Steve Born, Dr. Bill Misner, Brian Frank

Editorial Contributors :Nate Llerandi, Nancy Lux, Marty Reynolds, M.D.

Proofing :David Levin*

Layout :Angela Nock

*Articles written by Dr. Bill Misner are not proofed by David Levin

ENDURANCE NEWS : The Newsletter For Endurance A t h l e t e s

focusing on what you lose during exercise,not what you can effectively replace.

So as you get ready to start your season,remember that we’re your source for superiorproducts and sound knowledge.

To your health,

C o r r e c t i o nIn our last issue of Endurance Newswe listed the 2004 Inside Triathlon A l l -Americans. Unfortunately, we left outlong-time client and super triathlete,Christine Mackrides. Sorry for themix-up Christine, and congratulationson a great season.

The 4th Annual Highline Hammer Weekend :Come Ride In The Rockies

We are pleased to announce the dates for the4th Annual Highline Hammer Weekend. Thefestivities this year will be held over theweekend of August 4-7, 2005. If you missedout on last year’s event, or had so much funthat you can’t wait to doit again, please considerthis your invitation tojoin Steve, Dr. Bill, Joe,and myself for a week-end of long miles,beautiful scenery, goodconversation, great food,and a lot of valuable“face” time with ourendurance gurus. AllenLarsen, 2003 InsightRace Across A m e r i c awinner, will be joining usagain this year to sharehis “ultra” experiences,ride with us and do avideo documentary ofthe weekend. As anadded bonus, everyattendee will receive a30 minute DVD as akeepsake along with aCD of all of the photographs taken duringthe weekend.

Here is a quick itinerary; Thursday after-noon ride followed by an informal recoverysocial. Friday features two nutrition/fuelingseminars and morning or afternoon groupride culminating in a feast of Italian propor-

tions. S a t u r d a y is the epic 136 mile“Highline” loop through Glacier NationalPark - easily one of the top 5 rides in thecountry for beauty and challenge, followedby a gourmet dinner. Sunday offers two ride

options - 87 milesaround Flathead Lakeor a shorter 50 mileloop and of course we’llfinish it all off with abig barbeque at ourheadquarters.

We can confidently saythat every client whohas joined us in thepast 3 years has hadthe time of their life.In fact, we alreadyhave nearly 15 slotsfor the 2005 eventreserved by 2004attendees. That leaves20 spots available, sothere is still plenty ofroom for you.

We’d love to have youjoin us this year. If this sounds like somethingthat would be of interest to you, please visitw w w.e-caps.com/highline. You will find all ofthe nitty gritty details there as well as a bunchof images and a 5 minute video clip from the2004 event. If you are the analog type, give usa call @ 800.336.1977 and we’ll send you all ofthe information you need. See you in A u g u s t !

Mike Freeman powers up Going-To-The-SunRoad during the 2004 Highline Hammer

Brian Frank

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April 2005 : Issue 046

With so many products flooding the marketsthese days it can be pretty challenging tosort through the hype and pseudo-sciencejargon to discern whether or not you wouldwant to use it.

Steve BornW h a t ’s In Your Energy Food? : Read the Label Carefully!

Recently, a widely publicized report claimed that all of the major sports drinks are very corrosive for yourteeth due to their sugar content. So much so that you are now advised to swish with plain water after con-suming a sugary sports drink. The experts found that the sports drinks were harder on teeth than sodapop! Of course Hammer Nutrition’s HEED energy drink was not included in these finding since it containsno simple refined sugars and actually may improve oral hygiene due to the the presence of xylitol, whichis a naturally occurring 5-carbon sugar alcohol found in many fruits and vegetables. We’re thinking thenew motto could be “switch to HEED, your teeth will thank you”. Here’s to happy teeth!

Be Kind To Your Teeth : Drink HEED

PROTEIN -

Some companies that don’t offer pro-tein fortified energy drinks say thatthere are no benefits from consumingprotein during exercise. That’s onlytrue when exercise is less than twohours in length. However, for workoutsand races longer than that, 5-12% ofyour energy requirements will bederived from protein. If your fuelsource does not contain 10-15% pro-tein, your body will have no choice butto get that protein from muscle stores.Some energy drinks provide 25% pro-tein, but this is 10-15% more than youneed. Also, every other drink and gelon the market that incorporates pro-tein uses whey. Whey is a great proteinbut it should not be used during exer-cise as it releases excess ammonia intothe muscles as it is being metabolized.Soy or rice protein are the only onessuitable for use immediately beforeand during exercise.

Raspberry Hammer Gel

SUGARS -

1. You should AV O I D products that are com-prised primarily or completely of s u c r o s e,g l u c o s e, d e x t r o s e, and f r u c t o s e, and useproducts that are comprised of complex car-bohydrates only. There are several significanthealth reasons for that, but let’s focus on thedigestibility/fuel availability:

With a simple sugar fuel, the body will onlypermit a calorically weak 6-8% solution of itinto circulating serum for fuel replacement.On the other hand, complex carbohydratefuels are easily and more-rapidly absorbed ina 15-20% solution. This means that morecalories are absorbed faster, and are avail-able for energy production, from complexcarbohydrates than simple sugar.

2. You should AVOID products that containmore than 10% of their total carbohydratecontent as simple sugars. The higher the per-centage of simple sugar in a product,generally the more trouble it will cause overa long period of time. Fueling with simplesugars also dramatically increases elec-trolyte and fluid demand as well as thepotential for GI distress.

INGREDIENTS: Long-chain Maltodextrin, Filtered Water,Energy Smart (Fruit Juice, Natural Grain Dextrins),Raspberry Puree, Natural Flavors, Citric Acid, SodiumBenzoate (as a preservative), Amino Acids (L-Leucine,L-Alanine, L-Valine, L-Isoleucine), Sodium Chloride,Potassium Chloride.

INGREDIENTS - AVOID simple sugars such as sucrose, fructose or dextrose by them-selves or in combination with other carbohydrate sources.

AVOID any fuel that contains artificial colors (such as FD&C Red #40) or artificial sweet-eners such as Acesulfame K, sucralose, and aspartame. Your body has no need forthese toxins so there’s no reason to put them in your body! Absolutely avoid products thatrely on the use of these ingredients.

Below is our suggestion for what to seek outand what to avoid in a energy drink, bar orgel or pretty much any packaged food.

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Honey is for Bees, Bears, andSedentary Humans

If you have tried honey for your energy gel,you may already have learned that it is notthe best idea. “Normal” harvested honeypresents a fructose to glucose ratioof 1:20 and a small amount oforganic acids, mostly citric acid.Excessive simple sugar may workfor bees and bears, but in people itlikely results in transient hyper-glycemia to lingering hypoglycemia.In terms of optimal high-demandhuman endurance performance,simple sugars including honey arenot the best choice.

HONEY is analyzed by an average,range, and standard deviation for itsmajor constituents. The standarddeviation is an estimation of the vari-able for each specific ingredient. Thehigher the number, the more the dif-ference found among various kinds of honey.EXAMPLE: The standard deviations them-selves show a large range from 70.9 (totalprotein is extremely variable) to 0.126 (fruc-tose/glucose ratio is more consistent).Although the percentage of fructose and glu-cose constituents are about the same inhoneys, glucose is more variable with a stan-dard deviation of 3.04 as opposed tofructose’s 1.77.

TABLE 1 shows what is natural honey andhow much each ingredient varies.

Composition of Honey

Honey is composed mainly of a variety ofSUGARS, traces of pollen and water. Thereare also enzymes present. TABLE 2, on theopposite page, shows numbers from 490 sam-ples of largely uncrystallized honeys.Fructose is the major sugar component,which provides the extreme sweetness inhoney. Fructose & glucose in honey generatesimple sugars that are not absorbed rapidlyin the stomach unless they are in an isotonicsolution of 6% or less. The lower glycemicindex of honey is however favorable for rest-ing food sugar per se, but during exercise,honey is not gastrointestinal friendly inamounts large enough to generate caloricdemands. The standard moisture content in

honey is typically around 18.6%. Not allhoney is the same, and even that made in thesame area, varies with each batch, bees, cli-mate, etc. Example: Two honey productsfrom Florida: “Florida Tupelo Honey” is wellknown for high fructose content and tenden-

cy not to granulate in time forming pure“sugar.” The percentage of sucrose in otherforms of honey from the same state gener-ates a larger range of table sugar than mightbe expected. “Florida Citrus Honey” has beenrejected in some markets because of its highSucrose (table sugar) content. High sucrosehoney content sitting in a container in timeturns into a granulated form of table sugar,not a good source for an energy gel in anendurance event. The point is honey prod-ucts vary in their sugar and fructosecontents. Whether it is fructose high orsucrose high, both can only be absorbed in a6% solution which limits how much can beabsorbed and if it can be absorbed as a sim-ple sugar solution withoutcausing gastrointestinal upset.

Brown Rice Syrup

Brown Rice Syrup is made fromfermented or enzymaticprocessed brown rice. A n u m b e rof Brown Rice Syrups are man-ufactured producing a higherpercent of sugar than tablesugar! Some Brown RiceSyrups are made with low dex-trose equivalences likemaltodextrin, while others havevery high dextrose equivalences like corn

syrup solids. Brown Rice Syrup is firstprocessed through grinding and the heatedto make a thick syrup resulting in 50 PER-CENT MALTOSE + 37 percent complexcarbohydrates. What the remaining 37%carbohydrate mixtures are or how it is

p r o c e s s e ddetermines itstotal glycemicindex.

Based onglycemic index,Brown RiceSyrup is simi-lar to theGI-value ofm a l t o d e x t r i n ,with valuesslightly higher,but it too likehoney can onlybe absorbed ina 6-8% solu-

tion, which has the potential to increase therisk of stomach upset during an enduranceevent. TABLE 3 shows the related data.

Glycemic Index here is set by white bread asthe reference food, set to equal 100. Thelength of glucose chains positively influencesabsorption rate. If there is a large percentageshort-chain sugars in the compound put intoa solution, only a small portion of it [6-8%]will cross intestinal membranes, while alarge portion of the calories sit, waiting forthe body to draw out electrolyte and fluids inorder to lower the osmolality pressure sothat the simple individual sugars can crossover and be absorbed. Conversely, if there is

a high percentage of long-chain sugars in thecompound solution, a substantially larger

Alternatives : Does Honey or Brown Rice Syrup Make An Effective Energy Gel?


INGREDIENT AVERAGE RANGE STANDARD DEVIATION

Fructose/Glucose Ratio 1.23 0.76-1.86 0.126Fructose % 38.38 30.91-44.26 1.77Glucose % 30.31 22.89-40.75 3.04Minerals (Ash) % 0.169 0.020-1.028 0.15Moisture % 17.2 13.4-22.9 1.46Reducing Sugar % 76.75 61.39-83.72 2.76Sucrose % 1.31 0.25-7.57 0.87Total Acidity, meq/kg. 29.12 8.68-59.49 10.33True Protein, mg/100g. 168.6 57.7-567 70.90

(1.7%) (0.57%-5.67%)

TABLE 1

INGREDIENT GLYCEMIC SOLUTION % INDEX ABSORBED

Maltose 150 6-8% (50% Maltose in rice syrup)

Glucose 137 6-8%Honey 83 6-8%Sucrose 92 6-8%Brown Rice Pasta 131 8-10%Maltodextrin 137 15-18%

TABLE 3

Dr. Bill Misner

5

QUESTION : I have seen some information onCitrulline Malate that indicates they couldbe beneficial to athletic performance. I sCitrulline Malate the same thing that is inAnti-Fatigue Caps?

ANSWER : “CITRULLINE”, (molecular formu-la C6H13N3O3), is metabolized within thekidneys to form arginine, raising plasmaarginine by +60%. Arginine then raises nitricoxide. Nitric oxide helps regulate blood pres-sure, blood flow, by causing the wall of avessel to dilate. In addition, citrulline is con-verted by the small intestines from dietaryglutamine or ornithine. Citrulline hastensremoval of ammonia (NH3) excreting of ureaout of the body and detoxifies alcohol( e t h a n o l ) . Endurance exercise producesammonia, the more ammonia generated themore fatigue is experienced. C i t r u l l i n epotentiates detoxification relieving theimmune system’s burden, reduces time tofatigue, increases energy, and recovery.

BIOCHEMISTRY OF CITRULLINE IN THEUREA CYCLE

A r g i n i n e — > O r n i t h i n e — > C I T R U L L I N E —>Aspartic Acid—>—>Arginosucinic A c i d — > A r g i n i n e < —>Fumaric Acid...|...|—-|...|...V—-V...|...NH3—>Carbamyl Phosphate...|.......|...| ...V.......|...|...V.......V...V...UREA EXCRETION

Malate or malic acid is a type of alpha-hydroxy acid a primary intermediate thatproceeds out from a reaction of water andfumaric acid found in the CITRICACID/KREBS CYCLE:

Citric Acid—>Cis A c o n i t a t e — > I s o c i t r i cAcid—>Oxalosuccinic Acid—>Alpha Ketoglutate A c i d — > S u c c i n y lCoenzyme A—>Succinic Acid—

Ask D r. B i l l

Bill Misner, P h . D .


>Fumaric Acid—>MALIC A C I D — > C i t r i cAcid.

Your body makes these kreb cycle intermedi-ates with enzymes, amino acids, minerals,and gases reproducing energy at a remark-ably high reaction-like rate, but as with highenergy metabolite demand, during extremeexercise intensity or duration they may suf-fer depletion. Adding citrulline-malate is arational ingredient to enhance both krebcycle intermediate production and increasingblood flow dynamics favorably effecting pre-,during, and post- endurance exercise.

ANTI-FATIGUE CAPS is a potent krebscycle intermediate formula made up of potas-sium/magnesium aspartates, citrulline, andornithine alpha ketoglutarate. Each of theseare active fatigue-reducing agents which canbe taken before, during, or after prolongedendurance exercise sessions. C i t r u l l i n e,Ornithine, and Aspartic Acid spare energyvia detoxification of excess ammoniareleased from overworked muscle groupsduring exercise, and each (especially cit-rulline) acts as a precursor to malic acidreproducing other intermediates in the krebcycle, though having a malic acid moietyadjoined to Citrulline should be a good ener-gy-sparing ingredient.

Calling all athletes....Our graphic department is always looking for good

photos of our athletes to use in advertisements,

brochures, catalogs, and other printed materials. If

you have any photos of yourself that you’d be will-

ing to share, email them to [email protected]

or send them snail mail to the address on the back

of this newsletter (at t n . g r aphic department).

Photos will be returned. Please be sure to include

your name, the name and location of where the

photo was taken, and to whom photographer cred-

it should be given. One thing we ask is that you not

send in any copyrighted photos. Thanks so much!

portion (15-18%) of the calories will crossintestinal membranes and return to theenergy cycle at the rate of 240-280 caloriesper hour during exercise. High GlycemicIndex foods should be restricted duringsedentary mealtimes, except after exerciseor moderately during exercise. Avoiding thedietary-induced insulin response duringsedentary states is important to health. To omuch insulin from too much total highglycemic carbohydrates at one time whenblood sugar demand is low due to not exer-cising may create an environment producinghigher risk of cardiovascular disease, dia-betes, and Syndrome X. If the turnover inblood sugar is high, created by muscledemand for energy during exercise, then theglycemic index rating is not the concern ashow much fuel food is transmitted acrossgastric lining. I conclude in favor of long-chain maltodextrin products in preferenceover short-chain ones such as sugar- r i c hhoney or brown rice syrup gels. The differ-ence between absorption rate of simplesugars and complex carbohydrates is thedifference between gastrointestinal stressrisk and having an abundance of energy tosuccessfully complete your endurance eventof choice.

1 U. S. Dept. of Agriculture Technical bul-letin 1261, “Composition of A m e r i c a nHoneys” by J.W. WhiteJr., M. L. Reithof, M.H. Subers, and I.Kushnir, 1962.

SUBSTRATE PERCENT OR MEASURE LEVEL

Levulose 38.19 (%)Dextrose 31.28 (%)Sucrose 1.31 (%)Maltose 7.31 (%)Higher sugars 1.50 (%)Undetermined 3.1 (%)Moisture 17.2 (%)pH 3.91Free Acidity 22.03Lactone 7.11Total Acidity 29.12Lactone/Facid 0.335Ash 0.169 (%)Nitrogen 0.041 (%)Diastase 20.8

TABLE 2

which has the same carbon skeleton as glut-amine, that is, provides a substrate forglutamine, but contains virtually no ammo-nia. Far from adding to the ammonia burden,alpha-ketoglutarate acts in the body as anammonia scavenger. Ornithine also acts asan ammonia scavenger. The combination ofthe two is a potent way toreduce your ammonia burden.”pp. 377-78 (note: bold mine).

I immediately began takingOKG supplements in my longerworkouts and races. Still, Iwondered if there were otherammonia-scavenging nutrientsI could consider. After quite abit of investigation, I locatedtwo more likely substances, theamino acids aspartic acid andcitrulline, in a book by JamesBalch, M.D. Balch had this tosay about these two amino acids:

Because aspartic acid increases stamina, it isgood for fatigue and plays a vital role inmetabolism. Chronic fatigue may result fromlow levels of aspartic acid, because this leadsto lower cellular energy. It is good for ath-letes, and helps to protect the liver by aidingin the removal of excess ammonia. ...Citrulline promotes energy, stimulates theimmune system . . . and detoxifies ammonia. . .

(Balch, James F. Prescription for NutritionalHealing. Garden City Park, NY: Av e r yPublishing Group, 1997, pp. 36-37)

Bingo! Ammonia scavenging nutrients #2and #3 discovered! Now all I had to do wasfind a source to buy them (which I eventual-ly did) and assemble, in my own kitchen,

ammonia-fighting packets to take during myevents. And that’s just what I did for manyyears in my ultra cycling career.

A few years ago we combined all three ofthese substances into one capsule and gave itthe appropriate name Anti-Fatigue Caps,

because it delays or even preventsammonia build-up, a major contrib-utor to muscle fatigue. It really is anamazing product (and I’m VERYthankful that it’s an all-in-one for-mula... that makes things a loteasier). Anyway, while it’s a productthat you need not take daily, it is aproduct that can be of significant aidfor the following applications:

1.) As a pre-workout supplementduring shorter workouts when you’reincreasing your training volume2.) Every hour during workouts

longer than 2-3 hours in length 3.) When you’re making a jump in the lengthof race you’re doing such as going from a cen-tury to a double century on your bike, orgoing from doing sprint or Olympic distancetriathlons to half or full iron distancetriathlons4.) As an non-stimulating energy booster anytime during the day

Anti-Fatigue Caps may not be the premiersupplement in the E-CAPS line (I’d give thenod to Premium Insurance Caps, Race CapsSupreme, and Mito-R Caps there) but oh,does it ever work well under specific condi-tions and for certain applications. It’s been along-time “secret weapon” of mine and it’sdefinitely a product you should consider, too.

Several years ago, as the desire to improvemy athletic performance naturally via theuse of nutritional supplements intrigued memore and more, I came upon a section in abook by Dr. Michael Colgan that discussedammonia and its detrimental effects on per-formance. Colgan wrote:

A second inhibitor of exercise, happeningsimultaneously with the accumulation ofa c i d i t y, is accumulation of ammonia. A l lanaerobic and endurance exercise producesoodles of the stuff. Bad news! Ammonia istoxic to all cells, reduces the formation ofglycogen, and inhibits the energy cycle. Ithas devastating effects on brain function. Westill don’t know how much it contributes tofatigue, but we do know that the higher yourblood ammonia, the poorer your perform-ance. So the second thing that a successfulergogenic supplement has to do is reduceammonia accumulation.

(Colgan, Michael. Optimum SportsNutrition. New York: Advanced ResearchPress, 1993, pp. 282-3)

Well, Colgan’s words were all I needed tobegin the investigation to determine whichnutrients could aid in the removal of per-formance-robbing ammonia. I only had toread a bit further to get some answers. Laterin his book, Colgan discussed the tremen-dous losses of glutamine during exercise andwhy it wasn’t the best idea to replenish theselosses with supplemental glutamine.Instead, he suggested a nutrient called OKG(ornithine alpha-ketoglutarate):

... glutamine is not used with catabolicpatients because it adds to the ammonia bur-den. To overcome this problem researchers inFrance developed alpha-ketoglutarate,

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Product Spotlight : Anti-Fatigue Caps Steve Born

What are you doing August 4th-8th? Come hammer with us!

The 4th Annual Highline Hammer is rapidly approaching. Reserveyour spot now for this epic weekend of food, fun, fellowship, andcycling through the Rockies.

Read the article on page 2 or visit www.e-caps.com/highline for more details.

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Endurance News Goes Electronic : Inbox Or Mailbox, It’s Your ChoiceIt only took us 12 years, but I am pleased toannounce that we are now offeringEndurance News as an HTML e - m a i ln e w s l e t t e r. Co-produced by our talentedgraphic artist Angela Nock and web wizardMandy Hallos, you can be sure that yourelectronic version will be just as readable asour printed version.

If you are wondering why you should sign upto receive Endurance News electronically, letme give you a couple of compelling reasons.The first is consistency. You may havenoticed that even though we publish quar-terly, sometimes you get one and sometimesyou don’t. This is because the size of ourclient base has become so large that we canonly mail to those of you who have orderedwithin the past four months. We used to goback an entire year, but due to ever escalat-ing printing and postage costs and theaforementioned size of our mailing list, we’vehad to cut back.

Of course we wouldn’t mind if you made apoint of ordering every 120 days or so, butwe don’t expect you to just so you canreceive every issue of Endurance News,especially with an increasing number ofyou buying our Hammer products fromyour local retailer. So, you can be sure toget all the news in every issue by subscrib-ing to the e-version. If you prefer to read onpaper instead of the computer screen, eachissue will have a “printer friendly” buttonthat will allow you to print out your copy toread and pass along to friends.

The second reason is our desire to conservenatural resources in all that we do. 15,000issues at 12 to 16 pages each means a lot ofpaper, and that means a lot of trees. If even50% of you sign up to receive EN electroni-cally, we’ll be able to save a lot of trees.

Of course, we save money when we send anissue electronically instead of mailing a

Brian Frank

As I mention in my “From the Saddle” column,endurance athletes are being bombarded withfueling suggestions from a variety of “expert”sources that seem to emphasize that you needto replenish what you lose (fluids, calories, andelectrolytes) in large amounts, sometimes near-ly equal to depletion rates.

Unfortunately, this “high volume replacement”type of fueling program works against normalbody mechanisms and usually yields nothingmore than a poorer-than-desired performance,if not an outright DNF. We’ve heard from somany frustrated athletes who have tried to fol-low a high calorie/fluid/salt regimen (with onlydismal results to report) that it simply cannotbe coincidental.

Fluids, calories, and electrolytes need to bereplenished in amounts that cooperate withyour body, not in amounts that overwhelm it. Ifyou’ll re-supply your body in smaller volumes offluids, calories, and electrolytes you’ll not onlygreatly reduce the opportunity of any number ofundesired maladies from occurring, you’ll enjoyenhanced performance.

Here are our general recommendations - andremember, you need to test everything in yourtraining, tailoring these suggestions to fit yourspecific needs - for fluids, calories, and elec-trolytes. Use this as your gauge and see if youdon’t experience better results in your trainingand racing.

FLUIDS - We find that most athletes do verywell, under most conditions with a fluid intake

Fueling : High Intake Fueling Strategies DON’T WORK

paper copy to you, but really, this is not ourprimary motivation. All savings will go rightback into improving the publication and cir-culation. We can reach clients who are morethan four months out from their last order,increase the content of each issue, and possi-bly increase from four to six issues per year.

Lastly, let me assure you that by subscribingto Endurance News in HTML e-mail form,you are not agreeing to let us spam you dailywith junk mail or sell your address to a thirdparty. We take your in-box very seriouslyand we’ll put Endurance News in it only ifyou subscribe. Go to www.e-caps.com todayand enter your email address into the fieldon the left. You’ll be signed up for EnduranceNews online.

As you can see, there are several good rea-sons to subscribe, and I can’t think of anynot to. Do it today; you’ll be glad you did.

of 20-26 ounces per hour (roughly the equiva-lent of a small to large water bottle).

CALORIES - Our common recommendation isapproximately 60-70 grams of carbohydrates(240-280 calories) hourly. That will, in most sit-uations, and for most athletes, provide enoughcarbohydrates for energy production (the limitof what the body can metabolize) while takinginto account a percentage of those calories beinglost/burned during the digestive/metabolicprocesses. Larger athletes may need slightlymore, lighter weight athletes less.

E L E C T R O LY T E S - Don’t oversupply thesalt. Most athletes in most conditions do notneed more than 200-400 mg of sodium perh o u r. The key for electrolyte replenishment,as it is with calories and fluids, is to providean adequate dose to support bodily functionswithout overwhelming the body with toomuch. We suggest consistent/hourly replen-ishment from Endurolytes, which provides allthe required electrolytic minerals (not justsodium chloride) and in amounts that allowfor flexible and precise dosing.

Electrolyte expenditure (and thus replenish-ment) varies tremendously from athlete toathlete. Body weight, level of fitness, weatherconditions, acclimatization level, and biologicalpredisposition all greatly affect electrolytedepletion and hence, the need for replenishment.

Try following a “moderate” fluid, calorie andelectrolyte fueling protocol and see how muchbetter it works!

Sponsored athlete Nancy Lux recently sentus this recipe for these easy-to-make, No-Bake Flax Snacks. They are an excellentsource of omega-3 and 6 fatty acids andfiber and use Hammer Gel in place of highglycemic index syrups. Enjoy!

No-Bake Flax Snacks

3/4 cup ground flaxseed3 tbsp oat flour1 1/2 tsp ground cinnamon1 1/2 tsp ground cloves2 tbsp peanut butter1/2 cup orange flavor hammer gelApprox. 1/2 cup ground flaxseed for dusting

1. Combine the first four ingredients in smallmixing bowl.2. Add peanut butter & hammer gel & kneadmixture thoroughly (by hand if necessary).3. By the teaspoonful, scoop out the mixtureand roll into 3/4 to 1 inch balls.4 . Put balls in bowl with extra flaxseed,roll around until coated, & then place onwaxed paper.5 . Serve immediately or chill in airtightcontainer for future use.

Makes about 24 balls

Culinary Corner

8


COMPEX : Compex Users Weigh In On This Revolutionary ProductAs part of our post-sales follow up, and in aneffort to better server you, we asked thoseclients who had already purchased a CompexEMS unit to give us some feedback about howthey’ve used the unit, what gains they’venoticed, and whether or not they would rec-ommend the purchase of a Compex.

Here are the questions we asked and justsome of the responses...

How many days/times per week do youuse the Compex?

Paul Romero 6-10Joe Gatti 5-6Steve Teal 5Thomas Stroup 4Robert Veroba 3Eddy Hilger 3-4 John McClellan 3-4 Bill Nicolai 6Andy Kilhoffer 3-5Michael Rickey 2-3

What is your favorite program(s) to useand when?

Endurance, and Active RecoveryPaul Romero

The Recovery program after my long runs,and the endurance program after my gymdays. I don't like to run on those days , theyseem to be when I am most prone to injury.Steve Teal

Strength. Recovery after hard rides or inten-sity workouts.Robert Veroba

I just got the Compex a few weeks ago, soI'm a novice user. So far I've focused on theActive Recovery program, especially in theevenings after hard workouts / races. Iused the Resistance program once, andplan to start a strength oriented programin the next few weeks after I've completedmy racing season. John McClellan

How have you incorporated Compexroutines into your normal schedule,please give examples?

I use it after long weekends of training. Forexample I use it Saturday nights after a longbrisk workout. Sundays, after a long run day.

This allows me to recover well enough to ridein group rides on Monday - Tuesday. I alsouse on Monday and Tuesday nights. John Schlagenhauf

I use Compex as a supplement to my "leg"workouts, primarily as a way to build addi-tional muscle without the wear and tear onmy knees of running or cycling. I'm 50, sobuilding and maintaining without stressingmy knees is increasingly important.Thomas Stroup

Strength program to supplement weight train-ing. Recovery program after hard training.Robert Veroba

Have you used it to correct musclestrength imbalances? If so, give examples.

When I first started using the COMPEX Inoticed my left quads shaking more than myright quads. I read and re-read the instruc-tions you provided on helping correct muscleimbalances. In a nutshell, I crank up the ses-sions and watch my muscles. If I notice thatmy right leg isn't twitching as much as myleft and that it doesn't feel as intense I sim-ply increase the levels until I see an equaldegree of muscle twitch (and it usually feelsthe same). Sometimes I won't even botherlooking at the muscle twitch. Rather, I canfeel the difference and will increase theintensity on the weaker muscle group until itfeels equal to the other, stronger, group.Steve Zenone

Yes, my entire left leg was weaker than myright leg - calf, quad, hamstring and buttock.After a few sessions, I noticed the improve-ment in the muscles of the left leg, bothduring the Compex session and, more impor-tantly, on the bike rides.Andy Kilhoffer

What has surprised you was an unexpect-ed benefit of using the Compex Sport?

The intensity of muscle contraction is morethan I could ever achieve with weights. Thisshould really improve strength on the bike.Robert Ve r o b a

How relaxing the Active Recovery programis. I fall asleep every time and the beeping atthe end wakes me up.John Schlagenhauf

My legs feel "there". What I mean by that isthat I feel that when I run or bike that mylegs are totally in the zone and are able tocrank out the power as needed without delay.The Active Recovery program, I believe, hashelped reduce/eliminate post workout/train-ing/race soreness. Steve Zenone

The elimination or significant reduction ofquad soreness the next day after intenseworkouts or races.Joe Gatti

I have been impressed with immediateresults achieved. For the amount of time thepayoff is great.Robert Dacus

What would you say to an athlete whowas considering buying one?

Based on personal use and the essays pro-vided on the E-CAPS website, I believe theActive Recovery program provides a signifi-cant advantage to someone who is takingtraining seriously enough to approach ano v e r-training threshold or who is havingtheir training performance negativelyimpacted due to high training volume. Myexperience has been that the Strength andEndurance programs do improve muscletone and definition. I believe that theCompex is a valid investment for a seriousendurance athlete.Richard Simmons

This is an awesome investment. Your body istotally worth it. As with any training, you'llneed to be consistent with your use of theCompex to notice the gains/improvementsyou've heard about. In addition, periodizeyour workouts and take plenty of time to restand recover...since this is where you reallymake your improvements (i.e., over-compen-sation occurs during this time).Steve Zenone

Buy it now. The Compex will allow you toachieve higher levels of performance with lesseffort and less impact than traditional methods.Lynn Nicholson

So there you go, feedback from athletes whohave purchased and used the Compex EMS.If you’d like more information about theCompex log on to www.e-caps.com/compex orcall 1.800.336.1977.

9


Now that the racing season is upon us, thefocus on your training should be shifting. Youeither have peaked in your weekly hours orwill do so soon, depending on when your keyraces are.

Also, you will be shifting to more anaerobicwork and less aerobic. The majority of yourtraining is still aerobic - 80% or more - butthis should be considerably less than duringthe winter, when maybe 95% was aerobic.With the increase in intensity, there should bea leveling off or decrease in weekly traininghours (up to 20%). This decrease in hourscompensates for the increase in intensity. Ifyou schedule deliberate recovery weeks every4th or 5th week, you can get by with morehours and more hard training. If you stilldon't include rest weeks of reduced hours(around 50-60% of normal weeks) and reducedworkloads (90-100% aerobic - below 75%),then you should think about it. Nothingderails great fitness like overtraining.

Finally, it's time to start cutting back on

Nate’s Corner : Changing of Focus Product Usage Manuals :A Handy Reference ToolWith each order that you receive you’ve nodoubt received a number of what we like tocall ‘inserts’, product fact sheets that containusage instructions and specific notes for thatproduct. You’ve also probably wondered whatto do with them after you’ve read them.

In an attempt to simplify things for our ship-ping crew and to improve upon theinformation that we send to athletes, we’veredesigned all the inserts and made aProduct Usage Manual for both the E-CAPSand Hammer Nutrition line of products.These small (4.25 x 5.5) booklets contain theproper application, usage/mixing instruc-tions, notes, and dosage charts (whereapplicable) for each product in that line. Amarked improvement on past inserts, thesehandy little guidebooks are a wonderful ref-erence tool that we’re sure you’ll want to holdon to.

weights. If you've been lifting 3 days a week(hopefully not more than that), then it's timefor 2 days. The fall and winter was the timeto make gains in your strength. With 2 ses-sions a week, you should still make somegains. But you need to reduce the amount ofweight work you're doing now that you'reincreasing your intensity in your primarysport(s). Soon, it will be time to reduce yourweight routine to once per week, probably inanother 4-6 weeks. At that point, the goal is simply to maintain the strength gains you'vemade, not to build on them. Too much weightwork will break you down and keep the mus-cles from recovering properly as the rigors ofthe racing season pile up.

Happy Training, Nate Llerandi

Nate Llerandi is a former national champion classswimmer/world class triathlete. He has been coach-ing since 1990 and creates programs for athletes ofall sports and ability levels. You can contact him [email protected]

Online Forum :Endurance Discussion GroupOne of the many knowledge-based offeringsthat we provide for our clients is the“Endurance List”. The "Endurance List" is aprivate email discussion group/forum thatprovides a place for clients of E-CAPS andHammer Nutrition endurance athletes todiscuss all facets of training, diet, nutrition-al supplements and fuel sources. Enduranceathletes such as roadies, ultra cyclists, ultrarunners, marathon runners, triathletes fromsprint to double iron distance, nordic skiers,mountain bikers and adventure racers willfind our discussion interesting and useful.

It's super easy to join!

1.) Go togroups.yahoo.com/group/endurancelist/ andclick the button titled "Join This Group".2.) You will need to have a Yahoo ID. If youdo not have one, you can sign up with Yahoo.3.) We will receive your request to join thediscussion list and review your membershipwithin one or two business days.4.) Once your membership is approved, youcan expect a welcome letter that will give youdetailed instructions on how to access thediscussion list, post messages, change e-mailpreferences and other features.

Nate Llerandi

We would like to offer you the opportunity tojoin a private list for owners of Compex mus-cle stimulators who are primarily endurance athletes. The purpose of this list is to gainand share knowledge concerning the bestapplications and usage of the Compexdevices. This list is owned and maintained byBrian Frank, the owner of EnduranceMarketing Group, Inc. which does businessas E-CAPS and Hammer Nutrition.

To join the Yahoo Compex Endurance discussion group...

1.) Go to: groups.yahoo.com/group/compex_endurance/ and click the button titled "Join This Group". 2.) You will need to have a Yahoo ID. If youdo not have one, you can sign up with Yahoo. 3.) We will receive your request to join thediscussion list and review your membershipwithin one or two business days. 4 . ) Once your membership is approved, youcan expect a welcome letter that will giveyou detailed instructions on how to accessthe discussion list, post messages, changee-mail preferences and other features.

C o m p ex Owners Lounge :The Compex Yahoo Group

Join the J.O.E. :Journal of EnduranceThe Journal of Endurance (J.O.E.) is writtenby Bill Misner, Ph.D. and contains synopses ofp e e r-reviewed, published research and articlesof interest concerning endurance performanceand health outcome. If you're serious aboutyour health and performance, and want toknow the latest findings in the world of scienceregarding them, you need to subscribe to theJournal of Endurance! The J.O.E. is distrib-uted monthly via e-mail and also appears onthe E-CAPS web site under the knowledgelink. Subscribe today! Simply send a BLANKemail to: [email protected].

Also, don't forget that the first 100 issues ofthe J.O.E. are available on CD for $49.95 (asteal!) in the bookstore section of the E-CAPSwebsite. The J.O.E. 100 CD is a compilation ofthe first 100 issues of the Journal ofEndurance and contains 753 pages of relevantarticles and studies with timeless advice forathletes in all disciplines at any level. Theindexed, PDF format provides an easy way tosearch for topics of interest and a "comments"column is included in each article to explainthe scientific data in laymen's terms. Dr. BillMisner says, "The information is quite com-pact and extensive. So many wonderfulscientists submitted excellent in-depth infor-mation, work which no doubt could be called'hallmark' in light of what enhances bothhealth and endurance exercise results."

10

60 out of 170 micronutrients or 35.2% of the10 vitamins and 7 minerals analyzed. Bothmale and females as a single entity recorded138 micronutrient deficiencies out of the pos-sible 340 micronutrients analyzed, or 40.5%micronutrient RDI-deficiency from foodintake alone.

C O N C L U S I O N: This twenty-subject foodanalysis is not representative of the entirepopulation, but these results imply thatmicronutrient deficiencies do exist to somedegree in spite of calorie adequacy, inade-quacy, activity, or inactivity. Activity’s effecton caloric deficiency, further imposesmicronutrient deficiency and predictablyincreases the risk of deficiency disease. Inhighly active persons, micronutrient defi-ciencies occur at the highest rate whenmicronutrient-rich foods are not consumed toreplace the calories spent. Food alone inthese 20 subjects did not meet the minimalReference Daily Intake (RDI) micronutrientrequirements for preventing micronutrient-deficiency related disease-like disorders. Themore active the person, the greater the need

RESULTS: (Continued)Of the 20 diets analyzed, 50% were calorie-sufficient and 50% calorie-deficient resultingin an overall -7.4% deficiency for men and a -2.7% deficiency in women. Calorie-deficientmenus tended to record a greater number ofmicronutrient deficiencies as compared tothe calorie-sufficient. Of the 340 micronutri-ent entries generated from 17micronutrients analyzed, all subjects pre-sented a deficiency of between 3 and 15deficiencies based on Reference Daily Intake(RDI) values taken from their food intakealone. Males averaged deficiencies in 40% ofthe vitamins and 54.2%% of the mineralsReference Daily Intake (RDI) required.Females recorded deficiencies in 29% of thevitamins and 44.2% of the mineralsReference Daily Intake (RDI) required. Themale food intake was RDI-deficient in 78 outof 170 micronutrient entries, or 45.8% of the10 vitamins and 7 minerals analyzed. Thefemale dietary intake was RDI-deficient in


(from MICRONUTRIENTS on page 1)

GROUP I (5 MEN, 5 WOMEN)

M I C R O N U T R I E N T MEN % WOMEN %Reference Daily Intake (RDI) Reference Daily Intake (RDI)

MALE (M) M1 M2 M3 M4 M5 W1 W2 W3 W4 W5WOMEN (W) (A) (A) (S) (A) (A) (A) (A) (A) (A) (A)ACTIVE (A)SEDENTARY (S)

TOTAL CALORIES 55% 59% 53% 161% 112% 64% 77% 138% 104% 103%INTAKE REPORTEDVITAMIN A 71% 116% 69% 445% 49% 241% 1617% 203% 95% 807%VITAMIN D 19% 59% 63% 30% 32% 10% 38% 1% 70% 8%VITAMIN E 43% 135% 18% 76% 66% 146% 95% 154% 64% 206%VITAMIN K 19% 311% 11% 122% 61% 18% 511% 44% 78% 155%VITAMIN B-1 71% 103% 140% 290% 183% 64% 168% 334% 389% 264%VITAMIN B-2 69% 95% 67% 209% 342% 77% 146% 183% 382% 183%VITAMIN B-3 155% 87% 64% 294% 123% 117% 267% 256% 270% 214%VITAMIN B-6 90% 144% 55% 137% 77% 81% 231% 143% 180% 213%VITAMIN B-12 99% 156% 123% 193% 357% 119% 140% 78% 99% 328%FOLATE 55% 235% 76% 255% 233% 73% 130% 249% 174% 311%IODINE 0% 58% 0% 0% 36% 0% 25% 31% 0% 58%POTASSIUM 124% 212% 67% 253% 144% 94% 206% 217% 201% 238%CALCIUM 53% 90% 77% 179% 111% 65% 84% 118% 182% 99%MAGNESIUM 51% 124% 44% 175% 73% 82% 140% 207% 119% 156%PHOSPHORUS 105% 169% 138% 175% 248% 89% 113% 411% 218% 249%ZINC 35% 55% 48% 124% 97% 35% 78% 144% 67% 164%SELENIUM 30% 44% 24% 159% 97% 3% 120% 256% 117% 174%INDIVIDUALMICRONUTRIENT 14 7 15 3 9 13 5 4 7 3DEFICIENCIES

TABLE II. GROUP I & GROUP II DIETARY ANALYSIS RESULTS

BLACK = SUFFICIENCYGREY = DEFICIENCY

to employ balanced diet of micronutrient-rich foods; otherwise, micronutrientsupplementation is a preventative protocolfor preventing deficiencies.

Competing Interests: Bill Misner Ph.D. is the director ofResearch & Product Development for an endurance athletes’supplement company, E-CAPS INC. & HAMMER NUTRI-TION LTD @ www. e - c a p s . c o m

By permission, courtesy of Dr. Bill Misner, Ph.D. in theTownsend Letter for Doctors and Patients (c)April 2005#261; pages 49-52. www.tldp.com / [email protected]

1 Bill Misner Ph.D. is the director of Research & ProductDevelopment for an endurance athletes’ supplement com-pany, E-CAPS INC. & HAMMER NUTRITION LTD @http://www.e-caps.com2 Colgan M. Your Personal Vitamin Profile. New York:Morrow, 1982.3 Colgan M. Optimum Sports Nutrition. New Yo r k :Advanced Research Press. 1993.4 Iodine is present in sea vegetation, but not in most foodsunless iodized salt is added. An iodine intake of less than 20micrograms (ug) per day is considered severe deficiency; 20-50 micrograms (ug) per day is considered moderatedeficiency and 50-100 micrograms (ug) per day are consid-ered mild deficiency. Iodized salt is widely used and someother foods are fortified with iodine. Two grams of iodizedsalt supplies 150 micrograms (0.15 mg). None of the dietaryanalysis included salt added by the consumer to their foods.This may an inaccurate estimate of the iodine deficiency rate.

11


TOTALS MEN WOMEN

TOTAL 170 170MICRONUTRIENT (100 VITAMIN & (100 VITAMIN &ENTRIES 70 MINERAL ENTRIES) 70 MINERAL ENTRIES)

TOTAL GROUPINDIVIDUALMICRONUTRIENT 78 60DEFICIENCIES

TOTAL 92.6% 97.3%CALORIC AVERAGE -7.4% -2.7%DEFICIENCY DEFICIENCY DEFICIENCY

TOTAL VITAMIN 40 29DEFICIENCIES 40% 29%

DEFICIENCY DEFICIENCY

TOTAL MINERAL 38 31 DEFICIENCIES 54.2% 44.2%


TOTAL 78 60MICRONUTRIENT 45.8% 35.2%DEFICIENCY DEFICIENCY DEFICIENCY

GROUP I & IIMALE & FEMALEMICRONUTRIENT 40.5% DEFICIENCYDEFICIENCY

MACRO- PERCENT OF MEN WITH WOMEN

MICRONUTRIENT SUBJECTS WITH DEFICIENCY WITH


IODINE4 100% 10 10

VITAMIN D 95% 9 10

ZINC 80% 8 8

VITAMIN E 65% 8 5

CALORIES 50% 6 4

CALCIUM 50% 5 5

SELENIUM 45% 7 2

VITAMIN K 45% 5 4

MAGNESIUM 40% 6 2

VITAMIN B-6 30% 5 1

VITAMIN B-2 25% 3 2

VITAMIN A 25% 3 2

VITAMIN B-1 20% 2 2

VITAMIN B-12 20% 1 3

POTASSIUM 20% 2 2

FOLATE 15% 2 1

VITAMIN B-3 10% 2 0

PHOSPHORUS 10% 0 2

TABLE IVDEFICIENCY BY INDIVIDUAL MACRO- & MICRONUTRIENTS

GROUP II (5 MEN, 5 WOMEN)

M I C R O N U T R I E N T MEN % WOMEN %Reference Daily Intake (RDI) Reference Daily Intake (RDI)

MALE (M) M6 M7 M8 M9 M10 W6 W7 W8 W9 W10

WOMEN (W) (S) (A) (A) (A) (A) (A) (S) (S) (S) (S)

TOTAL CALORIES 42% 161% 56% 93% 134% 125% 118% 76% 104% 64%

INTAKE REPORTED

VITAMIN A 248% 445% 105% 129% 117% 533% 318% 326% 216% 130%

VITAMIN D 75% 30% 66% 13% 125% 86% 43% 60% 6% 16%

VITAMIN E 1% 76% 0.2% 123% 93% 19% 195% 9% 173% 39%

VITAMIN K 205% 122% 104% 95% 73% 341% 110% 197% 189% 28%

VITAMIN B-1 101% 290% 95% 137% 187% 255% 206% 98% 176% 155%

VITAMIN B-2 100% 209% 106% 167% 189% 219% 191% 113% 143% 84%

VITAMIN B-3 119% 294% 126% 130% 198% 204% 207% 163% 186% 167%

VITAMIN B-6 97% 137% 73% 117% 167% 168% 141% 125% 133% 128%

VITAMIN B-12 146% 193% 179% 216% 224% 111% 191% 182% 161% 98%

FOLATE 151% 255% 137% 190% 260% 327% 156% 131% 209% 171%

IODINE 0% 0% 18% 0% 0% 0% 0% 0% 0% 0%

POTASSIUM 136% 253% 99% 137% 260% 206% 135% 171% 122% 73%

CALCIUM 59% 179% 77% 127% 193% 178% 95% 103% 114% 69%

MAGNESIUM 75% 175% 72% 92% 146% 167% 125% 110% 130% 77%

PHOSPHORUS 119% 321% 135% 193% 254% 213% 148% 149% 144% 65%

ZINC 41% 124% 71% 68% 96% 98% 98% 67% 63% 56%

SELENIUM 55% 159% 47% 74% 122% 125% 85% 173% 146% 115%

INDIVIDUAL

MICRONUTRIENT 8 3 10 6 4 4 5 5 3 11

DEFICIENCIES

TABLE II. GROUP I & GROUP II DIETARY ANALYSIS RESULTS

BLACK = SUFFICIENCYGREY = DEFICIENCY

TABLE III. GROUP I & II SUMMARY TOTALS

12


Masters World Open Water Championshipsand am current repeat World Champion. Iwas the only American male to win an agedivision at the Masters World Open WaterChampionships in Riccione, Italy in 2004.The previous one was in Christchurch, NewZealand in 2002 (only one event held everyother year). But these races are only either3k or 5k and are not in the same class as anEnglish Channel swim. I have a strong andhealthy constitution but do not considermyself as a gifted natural swimmer or ath-lete. I am an ordinary man that hasaccomplished an extraordinary feat with dis-cipline and consistent hard work.

S: What got the idea of doing theEnglish Channel in your mind?

G: I became acquainted with a number ofChannel swimmers over the years, chattingwith them during the course of swim compe-titions. During 2002-2003 I watched a50-year old man named Jim Bayles prepar-ing for the Channel and became familiarwith his training program, chatting oftenwith him about all that was required. Jimhad a successful Channel swim the summerof 2003.

Another good friend was Marcia Cleveland,Vice-chair of the USMS Long Distance com-mittee, successful English Channel swimmerand author of the authoritative book DoverSolo. I also chatted with other Channelswimmers during the course of the 2003competitive season. I was aware that the agerecord was by a 67 year-old Australian set in1987, Bertram Clifford Batts (now deceased),that the American record was 65 by AshleyHarper, and the record for a woman was 57by American Carol Sing set in 1999.

S: And when did you decide to go for it?

G : I had a vision one night in the twilightof my sleep and I saw myself as an old manregretting having passed on the opportuni-ty to become the oldest person in the worldto swim the English Channel. This both-ered me. I thought the age 70 mark was asignificant barrier to cross. Ta k i n gmachines or human performance beyondwhat anyone had done before or goingplaces no one had been before have alwaysbeen of intense interest.

On my 69th birthday, with my family aroundme, I was asked what I would like to do onmy landmark 70th birthday. I blurted out,

with the ski-cross trainer, all for balancedmuscle support. I enjoy my mountain bikeand cross-country skiing, but I am not con-sistent year-around with these and am notcompetitive in these two disciplines.

S: Well, you certainly sound healthy to me!

G: With all my consistent year around train-ing over the last 32 years, my resting pulseis 38 and I can run it up to 180-190 at age 70if needed. My blood pressure is 110/70 at 38beats per minute. I have never smoked ortaken any drugs or stimulants, including caf-

feine, nicotine or alcohol. My wife Judy is anutritionist and has seen to it that I eat ahealthy diet including as much raw food aspossible including fruits, vegetables, salads,nuts, whole grains and protein sources thathave little fat.

S: Can you share some of your accom-plishments with us?

G: I have won over 100 National MastersSwimming Championships, in the pool andin open water competitions. I have wonNational championships in butterfly and IM(Individual Medley: the combination racewhich includes butterfly, backstroke, breast-stroke and Freestyle) as well as freestyle buthave concentrated on freestyle and openwater swims since 1992. I have won multiple

Our Athlete Spotlight this issue is on GeorgeBrunstad of Ridgefield, CT. George is aNational and World Masters SwimmingChampion and on August 28-29, 2004, at theage of 70, he became the oldest person to swimthe English Channel - 32 miles in 15 hours,59 minutes. The previous age record was 67,set by Australian Clifford Bates in 1987 andthe American record was 65 by Ashley Harper.The have been only five men over the age of 60who have swum the Channel.

George used his record-breaking swim to helpraise funds to help build a medical center,school, and orphanage in Haiti, a projectnamed the Center of Hope ( w w w. c h a n n e l h o p e f o r h a i t i . o r g )

Steve: George, congratulations on asuperb effort. That’s quite an accom-plishment. Can you give us a littlebackground about yourself?

George: Thank you. I was born and raisedin Washington State of Norwegian parentsand graduated from Washington StateUniversity - BS 1956, MS 1957 - and was amember of the varsity swim team there. Iwas in the US Air Force for 7 years and flewfor American Airlines for 30 years. I also flewfor the Air National guard for 3 years flyingrefueling tankers. After mandatory airlineretirement at age 60, I owned and operated aMiG-17 jet fighter for 5 years and flew it inair shows until age 66. I am married to Judyand we have five grown children (37-43) andten grandchildren (3-13).

S: Can you tell us a little bit about yourmasters swimming? What other sportsare you involved in?

G: I resumed competitive swimming whenthe United States Masters Swimming(USMS) program began in 1972. I havetrained continuously since that time. I alsoinclude work in the fitness room with about20 different machines and weights along

Swimming SensationGeorge Brunstad

George Brunstad : Photo by Bryan Haeffle

13


“Swim the English Channel!” All were inaccord, “Yes! Do it!” All except my wife, Judy,that is. “For whose glory would this be for?”she asked. When I pointed out that twoswimmers, Jim Bayles and Dave Parcellshad raise substantial amounts for charitythrough their swims, Judy approved. Thishas led to the Center of Hope project. Shehas proven to be a driving force in thefundraising efforts.

S: Tell us about your specific trainingfor the English Channel attempt

G: I had to modify my training for theChannel effort. I consulted with 10 veteransof the Channel and also the Channel chatwebsite and picked up bits and pieces fromsome 200 members worldwide as well as theboat captains. I settled on a Monday throughFriday training regimen with recovery onthe weekends. Monday and Wednesday wereswim days with a mixture of some distance,drills, intervals and some IM work for bal-ance. Tuesdays and Thursdays were dry landcross-training time in the fitness room. Idropped Friday as a workday. This paved theway for ever-increasing distance swims onFriday. I started with 4 miles and ended upat 14 miles (7 hours).

These swims included turning over on myback every 30 minutes and taking about 40-50 seconds to down Perpetuem from a plasticsqueeze bottle. Multiply by 4 for the timeand energy equivalents for running.Example, 14 mile swim = 56 mile run. Theintervals I would do in the middle of myTuesday & Thursday swims would be 10 X100 meters on 2 minutes holding 1:30 with:30 rest between intervals. This would belike 10 X 400 meters (440 yards or 1/4 mile)on the track holding the same time on thesame interval. This pace was the pace I heldfor 1500 meters in winning that event at theUSMS National Championships in 2004.The 1500 meters is the longest pool distancefor USMS competition, the Olympics and theopen World Championships.

S: The English Channel is most certain-ly quite a bit different than that though,isn’t it?

G : Yes, the English Channel is not 1500meters and it does not have smooth waterwith wave absorbing lane lines. TheChannel does have rough water, jellyfish,tides, currents, unpredictable weather andcold water. Fourteen miles would be the

longest swim I would make in preparationfor the Channel. I would have to more thandouble that time and distance in the DoverStraits. I wouldhave to give anaccurate estimateof my swimmingpace to the boatpilot (Captain)without havingswum half the dis-tance required tocomplete theswim. I figured3200 meters perh o u r, exactly twomiles per hour.This proved to beexactly correct; Iswam 32 miles in one minute less than 16hours.

S: Tell us about the Hammer Nutritionproducts you used.

G: I tried several products (containing simplesugars) with unsatisfactory results beforetrying Hammer products. Hammer productswere introduced to me by Adam and AndrewPemberton, brothers and accomplishedtriathletes who train out of the Wilton YMCAwhere I work and train. This would prove tobe a key to my success in swimming theEnglish Channel.

During training I took two capsules of TissueRejuvenator with meals each day and twoRace Caps Supreme an hour before work-outs. I never ate food within 3 hours of myworkouts. I used Perpetuem during my train-ing, feeding each 30 minutes with a mixtureof two scoops per 24 ounces of water. I alsoadded a scoop of Endurolytes Powder to themix. I would sometimes have only HammerGel between Perpetuem feedings. I used amix of Hammer Whey and Hammer Gel for arecovery drink immediately after finishingthe training sessions.

During the swim I ate no breakfast prior todeparture at 9:13 AM from A b b o t ’s Cliffsouth of Dover on 28 August 2004. I used thePerpetuem mix regimen with Endurolytespowder through six hours taking the liquid ina plastic squeeze bottle on the end of a ropeeach 30 minutes. Also added was one TissueRejuvenator capsule per 24 oz. I also tooksome water most feedings and a little mouth-wash every two hours or so to remove thesaltwater taste. I figure I was taking about260 calories per hour and burning 800-900.

At the 6 hour point the liquid was beginningto hold in my stomach and I could not downmore than two or three ounces of liquid. The

Captain (boatpilot) told mycrew to skipone feedingand then gowith thestraight mal-t o d e x t r i nHammer Gelwith Ti s s u eR e j u v e n a t o reach 30 min-utes. Thisworked like acharm. I didlose 7 pounds

during the swimfrom 215 to 208 and that was to be expected.This weighing was done 4 days after theswim. I was not dehydrated during or afterthe swim. I can report that I am as of nowback to my normal 200 pounds.

At age 70 I completed the 32 miles in 15hours 59 minutes with no aches or pains inmy muscles or joints, no cramps or stitchesand never ran out of energy. I truly believethe Tissue Rejuvenator had much to dowith the extraordinary lack of any duressto my muscles or joints during the entiretraining cycle and during the epic record-breaking swim. The last five hours was indarkness under the moon and I had a surgeof energy at the end as I ran onto the beachat Sangatte south of Calais, France. Ibelieve the performance of the Hammerproducts proved more than capable for thisextraordinary task. The results speak forthemselves. Swimming the EnglishChannel at age 70 has taken human per-formance and endurance out where it hasnever been before.

S: You mentioned earlier that yourEnglish Channel swim was also a chari-ty fundraiser as well.

G: Yes, I have now raised $46,000 for TheCenter of Hope orphanage, school and med-ical clinic in Haiti. The Center of Hopecharity info can be viewed at www.channelhopeforhaiti.org.

The English Channel album can be viewedwith 48 photos and narration atw w w. t h e c h a n n e l s w i m m e r s . c o m.

George will be inducted into the InternationalSwimming Hall of Fame in May, 2005.

A map shows the route George swam.

14


Welcome to the spring issue of EnduranceNews! This issue also marks the beginning ofmy 6th year here at E-CAPS/HammerNutrition (Wow! Has it been that long?). Ican honestly say that I’m enjoying the jobnow as much, if not more, than I did when Ifirst came on board. One reason is that theconstantly evolving world of nutritional sup-plementation never stands still, and thatkeeps things fresh and exciting. For example(and you kind of had to be there to get thefull effect), when Dr. Bill and I first starteddiscussing the landmark research done byDr. Bruce Ames on acetyl l-carnitine and r-alpha lipoic acid and their effects onmitochondrial health and longevity, youshould have heard the almost uncontrollableexcitement in my voice... this research wassomething really spectacular! Now to somepeople (most people?) finding out that a cou-ple of readily available nutrients couldimprove mitochondrial health would mostlikely elicit not much more than a yawn. Butto me, because I am so passionate about nat-urally improving my performance andhealth, this research was, and still is, aboutas exciting as it gets. I was stoked!

That’s one reason why, after five years atHammer Nutrition, I’m as excited aboutwhat I do as the day I began. I have a passionfor the always-changing world of nutritionalsupplementation. The desire to continue tolearn and apply what I’ve learned only getsstronger, and it’s why I’m always keepingtabs on what’s happening in the world ofnutritional science. And it’s this passion thatI want to share with you and express to youwhenever you read one of my articles orwhenever I respond to an email. The passionI have for being the best athlete I can be, thethings I’ve learned from the mistakes I madeearly in my athletic career, and the knowl-edge I’ve been blessed to have accumulatedover the course of many, many years is whatI vowed to offer you from the beginning. Thepassion and desire to work with you and helpyou be the best athlete you can be has onlyincreased with each year. So, as I look for-

ward to another year with the company, youhave my word that I’ll do my very best toshare with you all that I possibly can.

The “Same Ol’, Same Ol’” or Still-Valid Information?

I love going to events, meeting athletes,answering questions, and talking about theproducts. Oftentimes I am asked to give aclinic at the various events, and I alwaysenjoy doing them. The majority of the timemy discussion centers on what constitutesproper fueling during exercise. I never gettired of talking about that subject, but once inawhile I start wondering if I’m wearing it out,or if athletes have already heard that infor-mation before and are sick of hearing it. A sI’m finding out, most athletes are prettyamazed when they hear the information Ihave to offer because it’s usually quite differ-ent than what they’ve been told. So really, theinformation that comes from us at HammerNutrition never goes stale, especially when somany of today’s “experts” are still dispensingthe advice that the athlete needs to eat more,drink more, and take in more salt duringexercise. Some seem to actually be upping theante when it comes to how many calories, flu-ids, and electrolytes you need to replenish.They often suggest that since you’re burning“x” amount of calories, you need to replace ata rate as close as possible to “x.” One well-known athlete/expert suggests amounts thatare, quite frankly, staggeringly high. Thesesame “experts” often quote several sweatstudies (taking nothing else into account) anduse them as the basis for stating that the ath-lete needs to take in large volumes of sodium(sometimes even in multi-gram amounts!) toreplace losses. Lastly, many “experts” stillsuggest consuming very large quantities offluids to stave off the “dreaded consequencesof dehydration.”

This sort of advice has two major problems:i t ’s not in cooperation with how your bodydeals with its losses, and it’s likely to do moreharm than good. Simply put, you cannotreplace nutrients in amounts equal to, or evenn e a r, depletion rates. While you may thinkyou’re helping your body by ingesting hugeamounts of calories, fluids, and salt, you’reonly overcompensating, which almost invari-ably results in poorer performance and/orgetting sick. This is a lose-lose strategy. Yo uspend more money and get worse results!

Our position is that yes, you do need toreplenish your body with calories, fluids, andelectrolytes, but you need to do so inamounts that cooperate with and not over-

ride normal body mechanisms and functions.As Dr. Bill says (and it’s been my fueling“mantra” for a long time), “To suggest thatfluids, sodium, and fuels-induced glycogenreplenishment can happen at the same rateas it is spent during exercise is simply nottrue. Endurance exercise beyond 1-2 hours isa deficit spending entity, with proportionatereturn or replenishment always in arrears.The endurance exercise outcome is to post-pone fatigue, not to replace all the fuel,fluids, and electrolytes lost during the event.It can’t be done, though many of us havetried.” Your goal is to support your body’sstored nutrients, not replace spent nutrients.If you’re a serious endurance athlete, youshould adopt this as your fueling mantra.

The Endurance Athlete’sGuide To Success

A few years ago we distilled our fuelingknowledge into a small handbook we calledThe Endurance Athlete’s Guide to Success.We’ve edited, revised, and expanded thehandbook a few times, but the basic informa-tion it contains remains valid and as usefultoday as it was even before we wrote it. Whatyou won’t find in the guide are recommenda-tions of high calorie, fluid, and electrolyteintakes. Instead, you’ll find research-basedfueling strategies that work with your bodyand its wondrously complex mechanisms andfunctions. Sounds pretty funny that wewould advise that you take less of the prod-ucts we sell, but that’s usually the case. Asgood as our fuels are, we don’t want you toconsume more of them, we want you to con-sume the right amounts of them, whichusually means a lot less than what you maybe hearing from some other company or“expert.” We never want to increase sales atthe expense of your performance.

If you’re unsure how to properly fuel your bodyprior to, during, and after exercise, this guideis a vital ally that will provide you with sensi-ble suggestions that sometimes fly in the faceof what so many “experts” are recommending.N o w, at the beginning of the season, is thetime to dial in your fueling protocol. Downloada free copy of The Endurance A t h l e t e ’s Guideto Success from w w w. e - c a p s . c o m t o d a y !

Dr. Bill on Fancy Forms of Simple Sugars

Dr. Bill’s article on honey and brown ricesyrup reveals that they are nothing morethan fancy forms of simple sugars, which

From The Saddle Of Steve Born : Still Diggin’ It

Steve Born : Senior Technical A d v i s o r

(see FROM THE SADDLE on page 15)

15


70, just want to have all their “parts” in placeand working in some degree of acceptability.George? He’s a guy, like Dr. Bill, who shattersthe concept of what “getting older” is allabout. Heck, I personally believe that a goodgauge of what being in shape is, is hangingwith Dr. Bill going up Logan Pass here inGlacier National Park. If I can do that, I’mdoing OK, fitness-wise. A n y w a y, do check outG e o r g e ’s interview in this issue and tell meyou’re not both impressed and inspired.

By the way, one of the things I absolutelylove about George’s interview came in one ofhis answers where he mentions that he con-sumed, on average, 260 calories per hourversus the estimated 800+ that he burnedduring his English Channel crossing. I canonly imagine how many people would havethought that was an absolutely crazy proto-col to follow (“George, you’re burning 800calories an hour so shouldn’t you be eating atleast 500 to replace what you’re losing?”), butlook how wonderfully it worked for George...he set a record!

I guess what I’m trying to say is that there isa lot of information available to athletes, toomuch perhaps, and the only way you canknow for sure what works for you is to put

this information to the test. Having saidthat, I can assure you that you won’t be dis-appointed with our fuels or our suggesteduse of those fuels. After five years here Ihave seen and/or heard from literally hun-dreds to thousands of athletes who, whileperhaps skeptical at first, found that theyexperienced better quality performances intheir workouts and their races by using ourfuels and following our fueling suggestions.The percentage of those responding favor-ably to the fueling protocols we outline is soheavily skewed towards the positive that it’snot even close.

And you know what? When you don’t have toworry about your fuel or whether or notyou’re using the right amounts of it - whenthings go right fueling-wise and you canfinally focus on getting down the road a littlefaster than you did before - it makes racingand training a heckuva lot more fun. Maybethat’s the biggest reason why I dig my job asmuch now as I did when I first started: see-ing other athletes enjoying success andknowing we played a role in it.

I can’t wait for the new season... bring it onand make it your best!

(FROM THE SADDLE from page 14)

your body cannot efficiently process for ener-g y. The amount of calories from simplesugars that your body can accept and convertto energy is severely limited, leaving you in acalorie/energy deficit during enduranceevents. That’s one of the reasons why we rec-ommend long-chain carbohydrates. Insteadof a weak 6-8% solution, the strongest per-mitted for efficient absorption of simplesugars, complex carbohydrates allow for a15-18% solution concentration. Even at thisseemingly high concentration, complex car-bohydrate solutions will digest efficientlyand without the gastric distresses so com-mon with too-concentrated simple sugarfuels. The beauty of complex carbs is thatthey allow a greater volume of calories todigest efficiently and be available for energyproduction. I don’t know about you, but I’drather have 280 calories processed and avail-able for use than the scrawny 80-100 caloriesper hour that simple sugar fuels will allow.

Athlete Spotlight : George Brunstad

George is my all-time favorite athlete thatwe’ve profiled in Endurance News. I mean,far too many guys, when they hit the age of

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Don’t let this season pass you by. Take your training andracing to the next level with the Compex Sport EMS.

Each unit comes complete with 1set of 2” x 2” electrodes, 1 set of2” x 4” electrodes, leadwires, usermanual, training planner CD, theelectrode placement booklet, bat-tery charger, and a carrying case.

I started using the Strength program in December 2004. I measured my quads and glutes

about 3 weeks after I started the program and then measured them again recently. I have

gained 2 inches around my quads and 1 1/2 inches around my glutes! In my late 20’s I

lifted weights for 2 straight seasons and I never saw muscle development like this. I am

43 now and I would have never expected better development than when I was in my

20's. It is proof to me that the Compex does exactly what it claims to do. I feel I have

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REAL ATHLETES : REAL RESULTS

16


COMPEX : More Kudos for CompexNew Study Shows NeuromuscularElectrical Stimulation (NMES) Tr a i n i n gImproves Abdominal Strength andMuscular Endurance

In the April edition of the Journal ofEndurance (J.O.E.), which is now availablefor viewing online at the Knowledge link atw w w.e-caps.com, the fourth item is wellworth checking out. Here you’ll find the eye-opening details of recent studies showing theeffectiveness of neuromuscular electricalstimulation training in terms of abdominalstrength and endurance.

41 volunteer subjects participated in the 8-week study, using a new COMPEX productcalled the Slendertone FLEX™. These 41individuals were randomly assigned into twogroups: a control group and a stimulationgroup. None of the subjects were allowed toalter their diet or engage in any additionalexercise during the 8-week study. The sub-jects were given a battery of tests atbeginning of the study, halfway through, andat the end of the eight weeks. These testsincluded:

• Skinfold measurements• Circumference measurements• Abdominal strength assessment • Abdominal endurance measurement

The training in the stimulation groupinvolved the use of the Compex five timesweekly for eight weeks, increasing the

amplitude on the stimulator regularly, to thehighest tolerable level. Here’s how the pro-gram looked:

• Week One - Two sessions using Program1 (20 minutes per session), three sessionsusing Program 2 (25 minutes per session)• Weeks Two to Four - Five sessions usingProgram 3 (30 minutes per session)• Weeks Five to Eight - Five sessions usingProgram 4 (40 minutes per session)

All 41 subjects completed the study, thoughthe results of one of the male’s subjects werenot used in the analysis. While there were nosignificant changes in the various skinfoldmeasurements for either group, both abdomi-nal and waist circumference were significantlydecreased with the stimulation group, where-as the control group showed no changes.

Even more impressive is that the stimula-tion group had a 58% improvement inisometric abdominal strength and a whop-ping 72% increase in abdominal muscularendurance. The results of the study foundthat “NMES significantly increased the iso-metric strength and dynamic endurance ofthe abdominal musculature.” What is inter-esting to note is the strength gain of 58% isnearly double that found in other studies,which is most likely due to the increasedlength of this particular study (8 weeks vs. 4weeks). This suggests that beneficial effectsof Neuromuscular Electrical Stimulation arecumulative and have the potential to

increase over time. The conclusions of this study showed that“the use of the Slendertone FLEX™ belt (byCOMPEX) significantly increased strengthand endurance, decreased waist girth, andimproved self-perceived abdominal firmnessand tone. The results probably can beattributed to the strength of the electri-cally induced muscle contractions madepossible by the quality of the electrodesutilized in the belt system, as well as thestimulator itself.”

One reason I’ve italicized that portion aboveis because I believe it illustrates that theresults of this research have exciting impli-cations for the use of the COMPEX MuscleTrainer on other areas of the body (anyoneout there use their quads, hamstrings,calves, back, and shoulders in your work-outs?). Simply put, The COMPEX MuscleTrainer is the finest product of its type andresearch is proving it to be a highly effectiveand extremely valuable tool in the training“arsenal” of all strength and endurance ath-letes, taking high quality training to a levelit’s never before seen.

To find out more about the COMPEX prod-ucts available at E-CAPS, give us a call orlog-on to www.e-caps.com. The full-lengthstudy can be found in the Knowledge sectionof the E-CAPS web site. Click on the Journalof Endurance link and it’ll be the top one, theApril 2005 edition.

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Each unit comes complete with 1 setof 2” x 2” electrodes, 1 set of 2” x 4”electrodes, leadwires, user manual,training planner CD, the electrodeplacement booklet, battery charger,and a carrying case.

Compex technology helps athletes excel and achieve theirdreams by enhancing athletic performance, physical fitness,and post workout recovery beyond what is achievable throughconventional training alone.

COMPEX is part of my training effort and has been paying huge dividends. I am able to target soremuscles with the Active Recovery mode and the next day I feel great! - Robert Kelly : Triathlete

REAL ATHLETES : REAL RESULTS

Steve Born

17


Hammer Gel Safe For Diabetics : Complex Carbohydrate Formula Good For Glucose Levelshour of a run as it makes no sense to do so,unless you are relying on it for glycogenrepletion after exercise has terminated...

The table below shows how Hammer Gelaffected my wife’s blood glucose levels takenduring rest. The figures were taken duringrest (not during exercise when blood sugarturnover rate is higher), which is why therecorded rise in blood glucose was modestlyabove the ideal glucose values. If my wifehad been exercising during that time, herblood glucose would have been normal andstable. In fact, she recently completed a two-hour run using Hammer Gel with her bloodglucose at the end of exercise being a healthynormal 112 mg/dl. This shows that HammerGel is virtually perfect for keeping blood glu-cose levels NORMAL and STABLE. The doseamount and timing should be worked out foreach individual. For her, at 57 kg bodyweight, when performing at a moderateintensity rate (heart rate ~ 70-75% of maxi-mum), a single packet of Hammer Gel worksout just perfect. Athletes with diabetes withdifferent body weights or doing exercise withdifferent intensity levels may need to adjustthe dose amount.

Therefore, I adopted the following guidelinesfor taking Hammer Gel during exercise:

“ Take one dose of Hammer Gel approximate-ly 30 minutes prior to beginning exercise.This one dose alone will cover an exercise ses-sion of 45 minutes or less. If the exercisesession is planned to continue beyond 45 min-utes, then another dose of Hammer Gel istaken at the beginning of exercise. The doseis subsequently repeated every 45 minutes(frequency can be decreased to once an hourduring prolonged exercise of > 2 hours). Noadditional doses of Hammer Gel should betaken when the exercise session is expectedto end in less than 75 minutes. When follow-ing this protocol, blood glucose values are

normal at the start of exercise (between 120-140 mg/dl) and remain stable throughout theexercise sessions (+/- 15% of the startingvalue), and continue normal through to theend of exercise (usually between 120-140mg/dl). This is ideal for diabetic blood sugarcontrol and athletic performance.

If any type I diabetic patients need moreinformation, an excellent source is the book,Pumping Insulin, by John Walsh & RuthRoberts. Chapter 18 and 19 discuss thegram amount of carbohydrate intakerequired based upon athlete’s weight, exer-cise intensity, and exercise duration. Theonly thing missing from their discussion iswhat commercially available carbohydrateformulations provide a steady state glucoseabsorption over time, and what timingshould be used for their intake so that a dia-betic athlete’s blood glucose level can bemaintained in a steady state. This is thefinal piece of information that Paula and Ihad to derive by word of mouth from otherdiabetic athletes, as well as trial and error,and our mini-experiment. However, doingthis has allowed her to successfully completea half-marathon and begin training for a fullmarathon using your company’s product.”

Sincerely,Marty Reynolds, M.D.

COMMENT: This remarkable “case study”reports how a diabetic athlete controlledblood sugar using Hammer Gel during exer-cise. This does not conclude that everyonewith a blood sugar disorder will enjoy thesame results using the same frequency anddose. However, these guidelines help diabet-ics to determine how much Hammer Gel totake and how often for generating a healthyblood glucose response during exercise. Iwish to thank Dr. Reynolds and his wife,Paula, for sharing this report.Hammer Gel Effects

Diabetic I Glucose LevelsAt Rest

Time (min.) Glucose mg/dl0 10315 11349 14668 18581 191104 199

Note: At time 0 a Type I diabetic with astable blood glucose level ingested oneserving of Hammer Gel and no addition-al insulin was given to cover thiscarbohydrate intake, blood glucose lev-els were then measured periodicallyover the next two hours.

250

200

150

100

50

00’ 15’ 49’ 68’ 81’ 104’

Hammer Gel glucose mg/dl 0-104’ rest

Figure 1. Hammer Gel glucose mg/dl 0-104’ curve diabetic I female (at rest)

Is Hammer Gel a safe carbohydrate sourcefor a diabetic to consume during exercise?

Physician endurance athlete, Dr. MartyReynolds M.D., recently shared an interest-ing “case study” for appropriately answeringthis question:

“My wife is a Type I diabetic (on an insulinpump) that is running her first half-marathon in Austin in February. We testedALL gel products, and found Hammer Gel tobe the most reliable and consistent in pro-viding carbohydrate to keep her bloodglucose level normal during a run (we testedalmost every alternative product we couldobtain. A friend of ours that also has diabetes(on an insulin pump too), who has success-fully completed four Ironman Triathlons, hastold us that she has found your gel productsto be the best for her glucose control. If youever receive any queries from athletes withdiabetes that would like to talk to someoneabout Hammer Gel for glucose control, I’d behappy to respond to their e-mail. This datawas obtained by measuring blood glucoseafter taking Hammer Gel when my wifePaula, diabetic athlete, was NOT exercising.She and I have even gone to the extreme oftaking a unit dose of the gel, then measuringblood glucose levels (which will rise in a dia-betic in direct correlation to carbohydrateabsorption, when insulin is not given tocover) every 15 minutes for two hours to plotout phamacodynamic curve of Hammer Gel.This interesting data shows that theHammer Gel begins absorption approxi-mately 30-45 minutes after ingestion, thensupplies carbohydrates at a steady state forthe next approximately 45 minutes, and thentapers off. Knowing this alters how I take thegel (i.e. I take the first gel at the start of therun, and I won’t take any during the last

18


As Dr. Bill’s research article suggests, agreat many people run the risk of havingmicronutrient deficiencies, even if they con-sume what most may deem a good diet. Thescary thing about these deficiencies is thatthey fall below the minimal standard forpreventing deficiency diseases. Forget aboutbeing below optimal levels, we’re talkingabout being below minimal standards, stan-dards that exist to help prevent disease.A n y w a y, his research echoes something hewrote many years ago: “Athletes todayingest only 11% of the organic nutrientsfrom their food sources that the athletes ofthe 1940’s enjoyed.” His article serves as astrong reminder that taking care of basicnutrient needs is something we as athletesneed to focus on first and foremost.

The sad fact is that we’re simply not gettingwhat we need from our diet. Our intake formany nutrients doesn’t even meet minimumRDI levels. Sure, you’ve been told that eatinga healthy diet will provide you with all thenutrients you need, but that statement isbecoming less and less valid with time. Fartoo many people, let alone athletes, are noteven getting the MINIMAL amount of manynutrients in their diets. Yes, a variety offoods is still your best bet for obtaining allthe phytochemicals from specific food sources(fruit, vegetable). However, to ensure thatyou’re obtaining satisfactory-to-optimal lev-els of vitamins and minerals, anever-growing body of evidence clearly indi-cates that food alone, even in a good diet,won’t do the job. Supplementation is not onlywise, it’s vital.

Many of the athletes I’ve worked with resistthe idea of taking a multivitamin/mineralproduct, despite evidence that glaring defi-ciencies exist in even the best of diets. It’spretty easy to guess why-a multivitamini s n ’t exactly the sexiest supplement weo f f e r. “Multivitamin” conjures up images ofthe One-a-Day® or Flintstones® pills yourmom made you take as child, or dodderingold folks looking for their bottle of CentrumSilver®. Quite frankly, many (most?)endurance athletes aren’t going to fly forsomething they may associate with kids andgeriatrics. They want a product for them,one that screams, “Knock 10 minutes offyour PR.” If that’s your current attitude, orif you’re unwilling to pay for something youthink you’re getting in your diet, you’ve gotto change that attitude. We’ve said thisbefore, and we’ll keep saying it: an

Food Alone Won’t Cut It! : The Need for Supplementation Proven Once A g a i nendurance athlete is a healthy person first,an athlete second, and an endurance ath-lete third. If you don’t support the first twofunctions, you don’t have a chance at thethird. When basic micronutrient deficien-cies exist and remain unremediated, thewhole body suffers and optimal athleticperformance and health will most likelynever be achieved.

I’ve long considered the Recommended DailyAllowances (RDA, now changed to RDI) to be anarchaic standard to beginwith and absolutely irrel-evant for athletes, whosedietary needs far exceedthat of the sedentary pop-ulation. My belief in theinability of the RDA/RDI(or whatever you want tocall it) to satisfy an ath-l e t e ’s requirements isconfirmed by one well-known sports nutritionistwho stated, “ If you usethe RDAs to plan yournutrition, you will never,never reach your athleticpotential.” Also, the RDAhandbook has this caveat:“ R D A are recommenda-tions for the average dailyamounts of nutrients that population groupsshould consume over a period of time. RDAshould not be confused with requirements for aspecific individual.” In fact, a former chairmanof the RDA Committee has even been quotedstating that RDAs “are not recommendationsfor the ideal diet.”

You, my friend and endurance athlete, are a“specific individual.” You need far morethan RDI amounts. Don’t look at the side ofyour cereal box and think you’re doing fine.So even though a multivitamin/mineralsupplement may not be glamorous com-pared to many other supplements, theevidence tells us it’s a primary nutritionalkey for achieving optimal athletic perform-ance and overall health. That’s why we sellPremium Insurance Caps and that’s why, ifyou’re not already taking this product, youshould be. Failing to provide the body withadequate supplies of basic nutrients (vita-mins, minerals, phytochemicals, and othermicronutrients) is like building a housewithout a strong foundation. The founda-tion might go unnoticed, and it sure isn’tthe prettiest part of the house, but the

entire structure and its contents depend onthat foundation. Without it, the house willhave no structural integrity, it won’t with-stand any physical stress, and it won’t be ofmuch use.

Log on to our website and scope out thenutrient profile that just one packet ofPremium Insurance Caps adds to your diet.You’ll find that this is a powerhouse product,loaded with ideal amounts of key nutrientsthat address needs far beyond the RDI’s min-

imal standards. We use theOptimal Daily Intake (ODI)standard for PremiumInsurance Caps, a standardmuch more reflective of ath-letes’ prodigious needs. AsDr. Bill alludes to in hisarticle, we want to selectfoods and/or supplementsthat will supply our nutri-ent needs at levels wellabove RDI amounts in orderto maintain optimal healthand prevent degenerativedisease. That’s why Iencourage you to incorpo-rate Premium InsuranceCaps into your daily supple-ment regimen. We trulybelieve and guarantee that

it is the most comprehensive and cost effec-tive way to remedy the problem of nutrientdeficiency. It’s a true Daily Essential, a prod-uct you should use every day, year round.

On the subject of diet, health, and micronu-trients, let me add a quick footnote hereabout our Phytomax capsules. Unless youlive near the equator and have home-grownfruits and vegetables available all year,you’re probably running a big deficit in thephytochemical column. That’s why we havePhytomax in our lineup. Please read moreabout this interesting product on our websiteor in our catalog, or give us a call. It’s yetanother way to ensure that your nutritionalbasics are well met.

In April of 2003 I wrote an article entitled“Athlete Octane : Liquids v. Pills,” I publishedthis article in our quarterly newsletter,Endurance News, and on our website. I here-by retract the criticism of the personmentioned in the article and regret any prob-lems it may have caused.

Steve Born

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I just wanted to thank you for your support.Your products are really great! I had my bestcyclo-cross season yet using Race CapsSupreme, Hammer Gel, Endurolytes andTissue Rejuvenator. I was 2nd overall in theElite division of the Cyclo-cross Crusadeseries which averages 500 racers per race. Iplaced 1st, 2nd, 2nd, 4th, 4th and 4th and Iam 44 years old!

Other results:1st Disco Cross, Hood River, OR

1st Thrill in the Milla Series, Bend, OR plac-ing 1st, 1st, 1st and 2nd

1st Frozen Cross, Bend

3rd in 45-49 age group at Nationals in spiteof having a broken seat post.

Thanks, Mark King

Race Report : Catching Up With A Few Amazing Athletes

Cyclo-Cross KingCruising to victory

Thanks again for your support over thelast season. I just checked at USAT and Imade All-American last season!

I'm in heavy training for Ironman A r i z o n aright now, but am in the middle of the StateMountain Bike Series as well. I'm doing wellon the mountain bike side, this being my firstyear as a Pro. I have so far taken 6th in theseason opener and just a week ago stood onthe podium with a 3rd! Hammer Gel andHEED are great for these races and I useRace Caps Supreme beforehand.

Training for Ironman is coming along very well.I've had some great runs and rides, and have anutrition plan with Hammer Gel, Perpetuem,and Endurolytes that is working great.

Thanks,Brian Grasky

Congratulations To An All-American...and up & coming pro mountain biker

Congratulations to Connie Gardner who wonthe women’s 50-mile race at the 2004Sunmart in a time of 7:16:24. Connie wasalso recently named one of the top 5 WomenRunners Of 2004 by UltraRunning magazineand her time of 15:48:04 at the Olander Park100 garnered recognition as one of the top 5Women's Performances of 2004.

In other ultra running news, sponsored ath-lete Scott Eppelman’s 144.03 miles at theWorld 24 Hour competition was named one ofthe top 10 Men’s Performances of 2004.

Great job Connie and Scott!

Feet FeatsUltrarunning accomplishments

A Stellar Season Is Honored

From a USAT News and InformationPress Release:

COLORADO SPRINGS, Colo. (March 16,2005) - USA Triathlon has announced its agegroup Athlete of the Year Award winners, asdetermined by the Age Group Commissionand members of other committees and com-missions.

The committee members considered theresults from various high profile races dur-ing the 2004 season including the USAT AgeGroup National Championship, the longcourse national championship, results fromthe world international and long coursechampionships and the Ironman TriathlonWorld Championship.

From these and other races, the committeecongratulates the following outstanding ath-letes on their accomplishments: Duathlon Open Division Male John McGovern (40, Kingston, N.Y.): McGovern had strongoverall finishes at the two major world cham-pionship races (second American at shortcourse worlds, first American at long courseworlds), and top finishes at short coursenationals (seventh overall) and long coursenationals (third overall.

Steve’s Note : John’s 2004 season was, in aword, stellar. Check out these results:

Powerman Alabama, 1st MastersVirginia Duathlon, 1st Amateur (2nd to Greg Watson)USAT New England Du Championships,1st Amateur

(2nd to Travis Kuhl, fastest bike split)Rochester F1 Duathlon, 1st OverallBronx Duathlon, 1st OverallQueens Duathlon, 1st OverallTrooper Duathlon, 1st OverallHudson Valley Duathlon, 1st OverallHarriman Duathlon, 1st OverallDuathlon Long Course Worlds, 3rd in age groupDuathlon Short Course Worlds, 7th in Age GroupDuathlon Long Course Nationals, 1st MastersDuathlon Short Course Nationals, 1st MastersUSAT Duathlon Grand Prix Overall Winner

... and, of course

USAT Duathlete of the Year

Congratulations on a superb year John andfor being named USAT Duathlete of the Ye a r !

I returned yesterday from my first race of theseason (24 hours of Old Peublo) in Arizona.Warm, sunny Arizona turned into rainy, hail,fog, and high wind Arizona for the race. Themost brutal race I have ever seen but I fin-ished on a high note Sunday. I placed firstoverall female, and 8th overall out of 80+solo men and women. I also had the fastestsolo female lap with 16 miles, in 1:13. A greatway to start the season.

Thanks for all the support!Heather Mosley

Rain, Rain Go Away....Beating the elements in Arizona

ACT-UPMC's team captain Joe Papp is cur-rently the top-ranked rider in the UnitedStates Cycling Federation's Road RaceRankings for Category 1 men. "I'm veryhappy to have topped the rankings," saysPapp, who in 2004 was one of the most con-sistent elite amateurs racing in the USA.

Congratulations from all of us at E-CAPSand Hammer Nutrition!

ACT-UPMC's Papp is #1in USCF RankingsHammer sponsored at h l e t e , John McGovern, named USAT Duathlete of the Ye a r

PRSRT STDU.S. POSTAGE

PAIDGREAT FALLS, MT

PERMIT #151

E-CAPS/HAMMER NUTRITION4952 Whitefish Stage RoadWhitefish, Montana 599371.800.336.1977 : www.e-caps.comFax : 1.406.862.4543

20

The Back Page

Inside This Issue

- Are You Getting Enough?Food may not provide sufficient micronutrients

- Honey and Brown Rice SyrupAre they effective energy gels?

- Hammer Gel and the DiabeticComplex carbs good for glucose levels

- CompexThe benefits of ownership

- Athlete SpotlightGet to know George Brunstad

- Product SpotlightAnti-Fatigue Caps

- Race ReportCatching up with some amazing athletes

...and so much more!!!

Tell your friends, neighbors and trainingpartners (just not your competition) about usand you could earn a mess of free products!

Here’s how it works....you tell your friendHank Hammer, who’s never ordered from usbefore, about our products. Hank Hammerplaces his very first order and mentionseither your first and last name or your clientnumber. Hank Hammer gets 15% off his firstorder and you get 25% of his order credited toyour account (i.e. Hank Hammer spends$100 and you get $25 credited to youraccount). You can then use that $25 just likereal cash...purchasing whatever you wantfrom our product and clothing lines.

So, without a lot of work you can earn freeproduct from E-CAPS/Hammer Nutrition.You’d better get going!

For more information and all thedetails, give us a call at 1.800.336.1977.

Earn FREE Product : The Athlete Referral Program

The Details :• Referral credit can be used just like cash

for the purchase of any products, accessories and/or apparel.

• We keep track of your referral credit foryou. Want an update? Just ask.

• Whenever you place an order, you canapply it to that order or save it for future use.

• If you order online, just put in a note asking that we apply any available credit to that order.

• There is no expiration date for your referral credit.

• And much more!

Get started today! Cut out this card, fill inyour name and client number and give it to afriend who’s never ordered from us.

1 5 %Off Your First Order!

Mention the name and/or client number belowto receive 15% off your first order! To order,call the phone number shown or cruise ourwebsite.

1.800.336.1977 • www.e-caps.com

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1 5 %Fill in your name and client number and give this card to a friendw h o ’s never ordered from us. R e m e m b e r, you get a 25% credit!

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