Glycemic index and AMD, calves exercise, creatine monohydrate and extreme heat training

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A column by Mike Furci that brings you research, trends and other info to help you with your fitness, health and nutritional needs.


…researchers at Tufts University in Boston found that the types of carbohydrates one consumes can influence the risk of age related macular degeneration (AMD), which is the most common cause of vision loss in older adults? The researchers classified 8,125 eyes into one of five AMD groups, based on the severity of the disease. Dietary information was obtained from 4,099 participants who were between 55 and 80 years old. Researchers concluded that 20 percent of AMD cases could have been prevented had the subjects consumed a diet with a low glycemic index.
(American Journal of Clinical Nutrition July 2007)


…it doesn’t matter what foot position you use when working your calves? The ankle is a hinge joint and only moves one way. Pointing your toes in or out doesn’t change how the calf is stimulated. In order to turn your calves into cows, point your feet straight ahead and avoid extreme foot positions in all exercises. Perform your reps in a controlled manner. Get the heel as high as possible and never bounce.


…creatine monohydrate was first proposed as a supplement in the 1920s, but didn’t receive real attention until the early 1990s? Since then creatine has been one of, if not the most, researched supplements ever. Critics of this amazing supplement claimed it increased the risk of cramping and overheating during intense exercise and hot environments. More than 100 studies have shown these claims to be invalid. Researchers are now discovering creatine’s ability to keep athletes more hydrated in extreme temperatures.

Training intensely generates heat in the body and hot environments make things worse. In order to cool itself, the body sweats. Maintaining plasma volume is also critical for regulating body temperature and athletic performance with increased body temperatures. A resent double blind crossover study showed reduced plasma volume loss in competitive cyclists and triathletes during a one-hour bout of exercise at a room temperature of 101 degrees. Two previous studies have also show creatine’s effectiveness in maintaining a higher plasma volume during extreme heat. (J Strength Cond Res, 21(1): 57-61, 2007)


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