The Food Pharmacy, or Down on the Pharm Chapter 1

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The Food Pharmacy, or " Down on the Pharm " Chapter 1

A T-Nation Mini-text In-progress

by Dr. Lonnie Lowery

 

Sure, the corner pharmacy holds a great deal of potent drugs. Sure, some of

these drugs hold great interest for many people seeking health, performance

and physique-enhancement. But we didn't evolve depending on such things.

For the 40,000-100,000 years we've been on this planet (depending upon

one's interpretation), our genes have been selected to interact with the

forest as our pharmacy. And only recently are we fully coming to grips with

the full power of this interaction. Perhaps it's time we reconsider the

advantages of living " down on the farm " .

 

With the huge variety of dietary supplements and pharmaceuticals discussed

in bodybuilding and fitness mags these days, it can be easy to forget about

food. Food is not only a source of energy (kcal) or the classic macro- and

micro-nutrients (protein, carbs, fats, vitamins and minerals); many foods

also possess pharmaceutical properties of which physique conscious athletes

should keep abreast.

 

We're not talking a little vague antioxidant action or slightly reduced

risk of colon cancer here - we're going to look at some foods that may,

over time, actually act as mild " partitioning " or recovery agents as part

of a comprehensive dietary regime! I doubt you'll find exercise-specific

data on all -or even most of - these foods' benefits, so we'll speculate

from some pretty juicy indirect data when needed.

 

If you've been hoping to make a few sustainable dietary changes to increase

variety and health - and even improve your physique—you may be interested

in this ongoing review. Stay mindful that not all these foods are for

everyone: allergies, intolerances and even conditions like kidney stones

come to mind as potential contraindications (no-no's). Use some common

sense, eh?

 

This mini-text may not be comprehensive but it does have an unusual slant

toward strength athletes. That's not something you're likely to see at the

local bookstore. You will see a definite focus upon fruits and vegetables,

legumes and food-source botanicals because they tend to be the most

overlooked, but we'll also branch into other " naturally functional foods "

as chapters are added.

 

Bon apetite!

 

 

Chapter One: Fruits and Vegetables

 

Where better to start than the very foods upon which good old mum harped so

incessantly? Do you remember those childhood days? I was a master of

covertly disposing of all sorts of vegetables at dinnertime so I could go

out and play some aggressive Nerf football, full contact tag (which we

called " murder " because it took place at night and was more of a team-based

sniping operation), or resume my nerdy role as Dungeon-master for the

neighborhood Dungeons and Dragons party I recruited (uh, yes, I'm that

dichotomous).

 

So, rather than offer tricks to dispose of dinnertime veggies (like the old

" tomato slice Frisbee under-the-fridge technique " ), I'm going to concede to

mom's nagging and help all of you come to value the botanical bounty that

we enjoy nowadays.

 

Pineapple: Although there's not exactly a plethora of data floating around

Medline regarding this, there is some evidence that bromelain, the

phytochemical in pineapple, can lessen exercise-induced muscle " damage " -

at least as measured by elevated creatine kinase (CK).(33) A more recent

study by Stone and colleagues,(2002) however, basically says any recovery

effects don't extend to pain, loss of range-of-motion, or loss of

concentric peak torque. Still, along with the potassium and other

nutritional goodies in pineapple, any recovery-facilitating effect is

itself worth the occasional inclusion of pineapple at breakfast. It can be

blended into a mid-workout shake or even put on a chicken breast sandwich

(one ring isn't too high in carbs and adds moisture and flavor).

 

 

 

Grapes: Similar to pineapple, grapes appear to also possess the ability to

decrease CK, apparently by way of their seeds' anti-oxidant action.(3) If

this holds true for skeletal muscle post-exercise, then the heart-healthy

antioxidant activity of grapes, which we hear about so often, may also help

in bodybuilding-related ways. And let's not forget that they're a great

source of the fascinating substance resveratrol that is neuro-protective

against oxidative damage.(29) This compound has low-toxicity, at least in

rodents,(13) and allows lucky lab animals to live 70% longer.(12) This

stuff still numbs my brain (even as it protects it)!

 

Blueberries, Rapsberries, Strawberries, Blackberries: Hey, anything sold as

a dietary supplement in its own right (e.g. blueberry extracts) must be

intriguing to some people. The antioxidant rush from these sweet additions

to protein shakes and oats everywhere has become widely touted in

" super-food " type books. Of interest to hard training athletes are the

published neuro-protective effects (19) ?very interesting to those power

athletes who are so rightfully concerned over nervous system recovery.

 

Even muscle tissue may benefit from a hypertrophic effect! Rats with

previously damaged nerves were shown to actually gain muscle mass and

strength from proanthocyanidin, a blue polyphenol relevant to our

discussion.(2) What's more, different berries and related antioxidants

appear to scavenge different free radicals.(34) Thus a bag of mixed berries

covers multiple bases. Buy mixed frozen berries and store them in a freezer

while they're cheap and in-season; there's no real difference versus

fresh..(22) Like juice? Naturally deep-colored berry juice has more

phenols, flavanoids and anthocyanins to help combat things like liver

cancer (16) even if your main goal is just better training recovery.

 

 

 

Apples: I've harped on the benefits of this food before. Three apples per

day can result in significant weight loss over 12 weeks.(9) A great

satiating pre-meal " anti-appetizer " (i.e. way to slow down and moderate

blood sugar) (11), apples also provide a few grams of fiber, a favorable

glycemic index and even improved biological functioning. There is at least

one report that middle-aged men who consume five apples per week have

better lung function (FEV1) compared to those who don't partake.(7)

Although lung function doesn't typically limit athletic performance, this

is nonetheless cool.

 

Red pepper (capsaicin): There is mounting evidence that red pepper,

particularly when consumed with caffeine, is quite the fat loss food/

spice. (Although hot pepper is not to be overdone as there is some evidence

relating chronically high intakes (9-25 peppers daily) to stomach

cancer.[17]) It suppresses appetite and has significant thermogenic

properties.(36-38) The net result is easier achievement of negative energy

balance. The seeds and " spines " running along the inner edges of a hot

pepper can be particularly blazing. Does this mean spicing-up meals with

red pepper while on Red Bands will melt your keyboard as you try to post on

the T-Nation Forum? Actually no, but this is one intriguing pharma-food.

 

 

 

Broccoli: If you haven't heard of the wonders of broccoli, you may want to

relocate out from under your rock. With bountiful phytochemicals,(5)

including cancer-fighting indoles (also found in cabbage and cauliflower),

this is great stuff. Remember that cruciferous veggies provide

indole-3-carbinol which has been shown to be anti-estrogenic.(20, 21) And

let us not forget the soluble fiber and very few kcal that make broccoli a

filling, satisfying boon for dieters. It's a nice big guiltless side dish

with grilled chicken, it's a substantial salad improver, and it's even

something dip-able to replace chips when eaten raw. I wouldn't personally

start eating it by the bushel due to the gassy side effects but a slow

progression toward more, in a diet that currently lacks veggies, is a

winning move. There's plenty more to discuss but suffice it to say that mom

was right: eat your friggin' broccoli.

 

Tomatoes: Fruit or vegetable? It's an ongoing discussion although they are

technically a fruit. I used to hate them but then I realized there are many

ways to skin a cat. Ultra-thin slices (e.g. sandwiches, specialty pizzas),

the sun-dried type (great in stir fries) and lower-sodium sauces (marinara,

salsa, etc.) are alternatives to whole tomatoes. This natural source of

lycopene appears to be quite the boon to those at risk of heart and

prostate problems.(18, 35) Lycopene also reduces the inflammatory status of

colitis in lab animals.(26) Tomatoes are even being seriously considered as

a part of actual cancer treatmenti in people.(23) Plus, the potassium helps

offset the sodium load so easily consumed in today's processed environment.

Lastly, try warm, lower-sodium tomato soup as an (anti-) appetizer that can

slow feeding rate and total kcal consumption when dieting.(27)

 

Carrots (and friends): Ah yes, the " eyesight vegetable " . But they're not

just for your eyes. The beta-carotene (a vitamin A precursor, yes, but

beneficial in its own right), enhances blood antioxidant capacity and

that's especially good during physical stress and trauma when carotenoid

levels otherwise fall.(4, 15, 24) Did you know that less than 20 minutes of

resistance exercise (at 75% max) can drive-up oxidative damage? (25)

 

Here are just a few other beneficial possibilities: Carrots and pumpkin

have a beneficial impact against chronically high blood sugar (as

HbA1c).(30) And since I mentioned pumpkin, did you know the oil from its

seeds helps many aspects of chronic arthritis in lab animals- even the

resulting edema?(8) Carotenoids have an inverse relationship to

inflammation and can prevent cell damage.(15, 31) Want a double-dose of

alpha- and beta-carotene in a naturally-correct package? Try purple

carrots!(1) Cook your carrots or eat them raw, their glycemic effects don't

really change.(32)

 

And carotenoids go beyond just beta-carotene, so it's a good thing there

are accompanying goodies already packaged for you in those carrots. These

phytochemicals work in unknown combinations. That's why it's best to forgo

straight supplemental beta-carotene. You may have heard about the disaster

regarding research that involved plucking beta-carotene away from its

fellow phytochemicals. The reduced lung cancer offered by carotenoid-rich

plants was not only lost but that solitary beta-carotene actually worsened

the risk in smokers.(14) Ugh! In this case, it's not nice to meddle with

Mother Nature.

 

 

 

You can see that fruits and vegetables are no joke. Their phytochemicals

act as hormone inhibitors, potent antioxidants, tissue protectors,

ergogenic aids in some circumstances, enzyme inhibitors, cholesterol

modifiers, blood clot inhibitors and so much more.(5) Hence, they reclaim

their place as near-pharmaceutical substances, much like dietary

supplements can be. Eating a wide variety is the key to avoid excessive

accumulation and gain protection from any one toxin or nutrient.(10)

 

You see, toxins inescapably permeate the food supply and nutrients

themselves have tolerable upper limits of intake. Spread your dietary

boundaries beyond the 15 to 20 foods that you currently consume!

 

Hey, plants were around for about a billion years before we were so it's no

wonder that our very blueprint seems to need them for a strong, healthy,

functioning body. Do yourself a favor this week and buy a bag of a fruit or

vegetable that suits you.

 

Chapter Two is coming soon to this mini-text and will feature beans and nuts.

 

References and Further Reading:

 

1. Alasalvar, C., et al. Comparison of volatiles, phenolics, sugars,

antioxidant vitamins, and sensory quality of different colored carrot

varieties. J Agric Food Chem. 2001 Mar;49(3):1410-6.

 

2. Ambrogini, P., et al. Effects of proanthocyanidin on normal and

reinnervated rat muscle. Boll Soc Ital Biol Sper. 1995 Jul-Aug;71(7-8):227-34.

 

3. Bagchi, D., et al. Molecular mechanisms of cardioprotection by a novel

grape seed proanthocyanidin extract. Mutat Res. 2003 Feb-Mar;523-524:87-97.

 

4. Boosalis, M., et al. Acute phase response and plasma carotenoid

concentrations in older women: findings from the nun study. Nutrition. 1996

Jul-Aug;12(7-8):475-8.

 

5. Brown, J. Nutrition Now. 2002; Belmont, CA: Wadsworth/ Thomson Learning.

pp.21-1 - 21-14.

 

6. Burns, J., et al. Plant foods and herbal sources of resveratrol. J Agric

Food Chem. 2002 May 22;50(11):3337-40

 

7. Butland, B., et al. Diet, lung function, and lung decline in a cohort of

2512 middle aged men. Thorax 2000, 55: 102-108.

 

8. Fahim, A., et al. Effect of pumpkin-seed oil on the level of free

radical scavengers induced during adjuvant-arthritis in rats. Pharmacol

Res. 1995 Jan;31(1):73-9.

 

9. de Oliviera M, Sichieri R, Moura A: Weight loss associated with a daily

intake of three apples or three pears among overweight women. Nutr 2003,

19: 253-256.

 

10. Furst, A. Can nutrition affect chemical toxicity? Int J Toxicol. 2002

Sep-Oct;21(5):419-24.

 

12. Heacock P., Hertzler S., and Wolf B. Fructose prefeeding reduces the

glycemic response to a high-glycemic index, starchy food in humans. J Nutr.

2002 Sep;132(9):2601-4.

 

13. Howitz, K., et al. Small molecule activators of sirtuins extend

Saccharomyces cerevisiae lifespan. Nature. 2003 Sep 11;425(6954):191-6.

Epub 2003 Aug 24.

 

14. Juan, M., et al. The daily oral administration of high doses of

trans-resveratrol to rats for 28 days is not harmful. J Nutr. 2002

Feb;132(2):257-60.

 

Knekt, P., et al. Dietary flavanoids and the risk of lung cancer and other

malignant neoplasms. Am J Epidemiol 1997; 146: 223-230.

 

15. Kritchevsky S., et al. Serum carotenoids and markers of inflammation in

nonsmokers. Am J Epidemiol. 2000 Dec 1;152(11):1065-71.

 

16. Liu, M., et al. Antioxidant and antiproliferative activities of

raspberries. J Agric Food Chem. 2002 May 8;50(10):2926-30.

 

17. Lopez-Carrillo, L., et al. Capsaicin consumption, Helicobacter pylori

positivity and gastric cancer in Mexico. Int J Cancer. 2003 Aug

20;106(2):277-82.

 

18. Lu, Q., et al. Inverse associations between plasma lycopene and other

carotenoids and prostate cancer. Cancer Epidemiol Biomarkers Prev. 2001

Jul;10(7):749-56.

 

19. Mandel, S., et al. Cell signaling pathways in the neuroprotective

actions of the green tea polyphenol (-)-epigallocatechin-3-gallate:

implications for neurodegenerative diseases. J Neurochem. 2004

Mar;88(6):1555-69.

 

20. Meng, Q., et al. Indole-3-carbinol is a negative regulator of estrogen

receptor-alpha signaling in human tumor cells. J Nutr. 2000

Dec;130(12):2927-31.

 

21. Michnovicz, N.,et al. Changes in levels of urinary estrogen metabolites

after oral indole-3-carbinol treatment in humans. J Natl Cancer Inst. 1997

May 21;89(10):718-23.

 

22. Mullen, W., et al. Effect of freezing and storage on the phenolics,

ellagitannins, flavonoids, and antioxidant capacity of red raspberries. J

Agric Food Chem. 2002 Aug 28;50(18):5197-201.

 

23. Muller, N., et al. Tomato products and lycopene supplements: mandatory

components in nutritional treatment of cancer patients? Curr Opin Clin Nutr

Metab Care. 2003 Nov;6(6):657-60

 

24. Quasim, T.,et al. Lower concentrations of carotenoids in the critically

ill patient are related to a systemic inflammatory response and increased

lipid peroxidation. Clin Nutr. 2003 Oct;22(5):459-62.

 

25. Ramel, A., et al. Plasma antioxidants and lipid oxidation after

submaximal resistance exercise in men. Eur J Nutr. 2004 Feb;43(1):2-6. Epub

2004 Jan 06.

 

26. Reifen, R., et al. Lycopene supplementation attenuates the inflammatory

status of colitis in a rat model. Int J Vitam Nutr Res. 2001 Nov;71(6):347-51.

 

27. Rolls, B., et al. Foods with different satiating effects in humans.

Appetite. 1990 Oct;15(2):115-26.

 

28. Stone, M., et al. Preliminary comparison of bromelain and Ibuprofen for

delayed onset muscle soreness management. Clin J Sport Med. 2002

Nov;12(6):373-8.

 

29. Sun, A., et al. The " French Paradox " and beyond: neuroprotective

effects of polyphenols. Free Radic Biol Med. 2002 Feb 15;32(4):314-8.

 

30. Suzuki, K., et al. Relationship between serum carotenoids and

hyperglycemia: a population-based cross-sectional study. J Epidemiol. 2002

Sep;12(5):357-66.

 

31. Tinkler, J., et al. Dietary carotenoids protect human cells from

damage. J Photochem Photobiol B. 1994 Dec;26(3):283-5.

 

32. Vaaler, S., et al. The effect of cooking upon the blood glucose

response to ingested carrots and potatoes. The effect of cooking upon the

blood glucose response to ingested carrots and potatoes. Diabetes Care.

1984 May-Jun;7(3):221-3.

 

33. Walker, J., et al. Attenuation of contraction-induced skeletal muscle

injury by bromelain. Med Sci Sports Exerc. 1992 Jan;24(1):20-5.

 

34. Wang SY, Jiao H. Scavenging capacity of berry crops on superoxide

radicals, hydrogen peroxide, hydroxyl radicals, and singlet oxygen. J Agric

Food Chem. 2000 Nov;48(11):5677-84.

 

35. Wicox, J., et al. Tomatoes and cardiovascular health. Crit Rev Food Sci

Nutr. 2003;43(1):1-18.

 

36. Yoshioka, M., et al. (1998). Effects of red pepper added to high-fat

and high-carbohydrate meals on energy metabolism and substrate utilization

in Japanese women. Br J Nutr 80(6): 503-510.

 

37. Yoshioka, M., et al. (1999). Effects of red pepper on appetite and

energy intake. Br J Nutr. 1999 Aug;82(2):115-23.

 

38. Yoshioka, M., et al. (2001). Combined effects of red pepper and

caffeine consumption on 24 h energy balance in subjects given free access

to foods. Br J Nutr. 2001 Feb;85(2):203-11.