Nutrition/Supplement Talk With Steve Halpern
Our second round of The Run S.M.A.R.T. Project Interview Series is with Steve Halpern, M.S. Steve has been working in and studying nutrition for 30 years. He and his brother Howie run Talking Herbals, Inc. (www.talkingherbals.com), which they started 12 years ago. Steve has consulted with Run S.M.A.R.T. on nutrition for runners over the past 3-4 months and has helped us tremendously. He talks a lot about the need for athletes to compensate for the stress training puts on the body through nutritional supplements. "We live and work in a stressful environment," says Steve. When you add in a competitive activity like running, he says "there's a double burden." Everything is connected in your training. Here Steve goes off on his classic chain reaction talk..."An adrenaline rush is actually a stress on the adrenals. Adrenal stress can cause blood sugar issues, trouble sleeping and eye or muscle twitching. Excessive stress increases free radicals." Today I sat down with him to discuss some important issues regarding supplements and a proper runner's diet.
Brian: Describe some things that should be in an athlete’s dream diet...
Steve: Fruits and veggies (organic if possible), adequate fiber intake (soluble and insoluble),
whole grains, adequate protein intake from the least polluted food sources, meat or dairy, organic if possible…various sources i.e. (hemp and rice protein supplementation for vegetarians). Athletes on vegetarian diets should also add additional sources of iron from supplementation. Prunes, raisins, molasses are also very good for vegetarians. Athletes should focus on hydration and avoiding excessive artificial sweeteners. Fructose is a big no, no. High fructose consumption leads to mineral depletion and increased risk of heart disease. Lots of water…avoid artificial drinks.
Brian: Because of the enormous physical stress running has on the body, what are some of the nutrients and vitamins runners must focus on for recovery?
Steve: Magnesium has been proven to occur in very low levels in the American diet. Nutritional surveys say it’s the most common deficiency out there. Magnesium is a stress related nutrient…stress lowers magnesium levels. Runners take on an enormous amount of physical stress, so magnesium is great. Magnesium also regulates cell membrane stability, cardiovascular and immune functions. For example, it helps the potassium get into your cells efficiently. 300-400 mg a day is not enough for someone very active or living a stressful life. Most common female deficiency is iron. Iron deficiency can cause various forms of anemia. Vitamin C (3g) increases glutathione ratio, which reduces muscle soreness and prevents glutathione oxidation. Glutathione is another important nutrient that can be found in watermelon and asparagus. Depending on genetics, there’s an increased need for glutathione, because you’re using up fresh glutathione while training. When you’ve used up fresh glutathione your body then produces oxidized glutathione that needs to be recycled. Green tea helps your body recycle back to fresh glutathione. Glutathione helps increase endurance and reduce muscle soreness.
Brian: What are some misconceptions when it comes to an athlete's diet and vitamin intake?
Steve: One diet fits all or that a balanced diet exists. “One size shoe fits all” does not apply to nutrition. Your genetics, your life stressors and your level of activity all help to determine your nutritional requirements. Your nutritional requirements cannot be met with food alone. You need supplements to make up for the compensation caused by stress. For example, marathoners can end up with suppressed immune systems that can cause respiratory infections or other complications.
Brian: Some believe that while training they're able to get everything they need in a well balanced diet. Is this possible? Why or why not?
Steve: No, in this day in age, it’s not. There are many different factors to consider. One is genetics and how some people absorb nutrients. Some need more of a specific nutrient than others. Two, is the environment the athlete lives in. How stressful is it, how polluted is it? On top of that, many nutrients because of the nature of our food supply, like magnesium, folic acid, vitamin c have been found to occur in very low levels in our food. Eating a so called “optimal diet” is impossible because of our agri-business (foods produced so they don’t spoil, making sure they look and taste good; they are not designed to produce the most nutritious foods). Fruits are treated with chemicals for ripening and are shipped for weeks before it gets to your home. You have no guarantee that you’re going to get an optimal amount of nutrients in a normal diet….especially for runners. If you’re growing everything at home in your own garden then you have a chance, I guess. The mineral, vitamin and antioxidant levels can vary tremendously for the same food in today’s agri-business, but this doesn’t apply for the macro nutrients in foods today, ie. (carbohydrates, protein, fiber, etc.)
Brian: Are vitamins in pill form as good as getting them from fruits and vegetables?
Steve: Yes and no, there are nutrients like folic acid that are better absorbed in pills. An important note to remember is that supplements are not a substitute for a great diet. I’ve just described that in today’s agri-business that it’s hard to eat a good diet, but it’s still important to remember supplements should only be looked at as an addition to a healthy diet. Sunlight synthesizes Vitamin D in your skin, so depending on where you live or if you’re training in the winter, how do you get enough Vitamin D based on the latest recommendations to support a healthy system? You have to drink anywhere from 5-10 quarts of milk to receive the necessary requirements.
Brian: You talk a lot about oxidative stress and how it should be an athlete's number one concern. Why and what are your top free radical killers?
Steve: Glutathione is the #1 antioxidant produced by body. A healthy individual can produce up to 23 grams per day. Antioxidants play supportive roles to the glutathione system, so it’s important to take care of your Vitamin C, E, phyto-nutrients (green tea, pomegranate, blueberries, raspberries, polyphenols, ginger, turmeric, etc.) intake. Exercise increases free radical production, but free radicals aren’t the issue, it’s the balancing of free radicals and the antioxidant system. Your antioxidant system must be regulated to cope with the stress of exercise. This system requires increased production and availability of glutathione. If glutathione levels are limited because of genetics, environment, life style habits or dietary habits, the athletes can suffer decreased performance, decreased immune system, or even an increased risk of muscular injury.
Brian: How concerned should athletes be with toxicity, when taking high levels of, say Vitamin E, D, A or C?
Steve: The dangers of supplementation have been greatly exaggerated. You should be careful of high levels of Iron, certain minerals, niacin and B6 (<100mg).>Brian: Thanks man, I appreciate your time.
Steve: No problem, keep training hard...talk to you soon.
Brian: Describe some things that should be in an athlete’s dream diet...
Steve: Fruits and veggies (organic if possible), adequate fiber intake (soluble and insoluble),
whole grains, adequate protein intake from the least polluted food sources, meat or dairy, organic if possible…various sources i.e. (hemp and rice protein supplementation for vegetarians). Athletes on vegetarian diets should also add additional sources of iron from supplementation. Prunes, raisins, molasses are also very good for vegetarians. Athletes should focus on hydration and avoiding excessive artificial sweeteners. Fructose is a big no, no. High fructose consumption leads to mineral depletion and increased risk of heart disease. Lots of water…avoid artificial drinks.
Brian: Because of the enormous physical stress running has on the body, what are some of the nutrients and vitamins runners must focus on for recovery?
Steve: Magnesium has been proven to occur in very low levels in the American diet. Nutritional surveys say it’s the most common deficiency out there. Magnesium is a stress related nutrient…stress lowers magnesium levels. Runners take on an enormous amount of physical stress, so magnesium is great. Magnesium also regulates cell membrane stability, cardiovascular and immune functions. For example, it helps the potassium get into your cells efficiently. 300-400 mg a day is not enough for someone very active or living a stressful life. Most common female deficiency is iron. Iron deficiency can cause various forms of anemia. Vitamin C (3g) increases glutathione ratio, which reduces muscle soreness and prevents glutathione oxidation. Glutathione is another important nutrient that can be found in watermelon and asparagus. Depending on genetics, there’s an increased need for glutathione, because you’re using up fresh glutathione while training. When you’ve used up fresh glutathione your body then produces oxidized glutathione that needs to be recycled. Green tea helps your body recycle back to fresh glutathione. Glutathione helps increase endurance and reduce muscle soreness.
Brian: What are some misconceptions when it comes to an athlete's diet and vitamin intake?
Steve: One diet fits all or that a balanced diet exists. “One size shoe fits all” does not apply to nutrition. Your genetics, your life stressors and your level of activity all help to determine your nutritional requirements. Your nutritional requirements cannot be met with food alone. You need supplements to make up for the compensation caused by stress. For example, marathoners can end up with suppressed immune systems that can cause respiratory infections or other complications.
Brian: Some believe that while training they're able to get everything they need in a well balanced diet. Is this possible? Why or why not?
Steve: No, in this day in age, it’s not. There are many different factors to consider. One is genetics and how some people absorb nutrients. Some need more of a specific nutrient than others. Two, is the environment the athlete lives in. How stressful is it, how polluted is it? On top of that, many nutrients because of the nature of our food supply, like magnesium, folic acid, vitamin c have been found to occur in very low levels in our food. Eating a so called “optimal diet” is impossible because of our agri-business (foods produced so they don’t spoil, making sure they look and taste good; they are not designed to produce the most nutritious foods). Fruits are treated with chemicals for ripening and are shipped for weeks before it gets to your home. You have no guarantee that you’re going to get an optimal amount of nutrients in a normal diet….especially for runners. If you’re growing everything at home in your own garden then you have a chance, I guess. The mineral, vitamin and antioxidant levels can vary tremendously for the same food in today’s agri-business, but this doesn’t apply for the macro nutrients in foods today, ie. (carbohydrates, protein, fiber, etc.)
Brian: Are vitamins in pill form as good as getting them from fruits and vegetables?
Steve: Yes and no, there are nutrients like folic acid that are better absorbed in pills. An important note to remember is that supplements are not a substitute for a great diet. I’ve just described that in today’s agri-business that it’s hard to eat a good diet, but it’s still important to remember supplements should only be looked at as an addition to a healthy diet. Sunlight synthesizes Vitamin D in your skin, so depending on where you live or if you’re training in the winter, how do you get enough Vitamin D based on the latest recommendations to support a healthy system? You have to drink anywhere from 5-10 quarts of milk to receive the necessary requirements.
Brian: You talk a lot about oxidative stress and how it should be an athlete's number one concern. Why and what are your top free radical killers?
Steve: Glutathione is the #1 antioxidant produced by body. A healthy individual can produce up to 23 grams per day. Antioxidants play supportive roles to the glutathione system, so it’s important to take care of your Vitamin C, E, phyto-nutrients (green tea, pomegranate, blueberries, raspberries, polyphenols, ginger, turmeric, etc.) intake. Exercise increases free radical production, but free radicals aren’t the issue, it’s the balancing of free radicals and the antioxidant system. Your antioxidant system must be regulated to cope with the stress of exercise. This system requires increased production and availability of glutathione. If glutathione levels are limited because of genetics, environment, life style habits or dietary habits, the athletes can suffer decreased performance, decreased immune system, or even an increased risk of muscular injury.
Brian: How concerned should athletes be with toxicity, when taking high levels of, say Vitamin E, D, A or C?
Steve: The dangers of supplementation have been greatly exaggerated. You should be careful of high levels of Iron, certain minerals, niacin and B6 (<100mg).>Brian: Thanks man, I appreciate your time.
Steve: No problem, keep training hard...talk to you soon.
