By: Dr. Amir Mahmud

With a recent article out in consumer reports magazine about the hidden content in protein drinks and based on how popular these drinks are getting in replacing normal meals I decided to do some research to find out what’s the hype behind these drinks and how beneficial are they for us?

Before we get into our discussion let’s take an overall look at what are proteins and what is their function in our bodies?

· Proteins are made up of amino acids and are the most abundant of the organic (carbon containing) compounds in the body. They are also the key component of all living organisms. Most of the protein is found in our muscle tissue; the remainder is distributed in soft tissue, bone, teeth, blood, and other body fluids. Hormones and enzymes (proteins that speed up the rate of chemical reactions in the body) are proteins as well.

Now that we know an overall view of proteins, the next question is how much protein do you need to stay healthy and active?

The recommended daily allowance (RDA) for an average person is 0.8 grams of protein per kg. of ideal body weight per day. So for example the ideal amount of protein for a person who weighs 77 kg.(170 lbs) is 62 grams per day. This of course is going to vary depending on if you are an athlete, someone who is trying to gain/lose weight, or if you are malnourished (a problem which we don’t really worry about in America, this is mostly a concern in third world countries). Research has shown that extra protein does not automatically make extra muscle. In fact, if you eat more protein than your body uses, it will be stored as fat. The trick is to know when to consume the protein to get the most beneficial effects. The general rule is to consume proteins within 30 minutes after your workout. This is the time that your body needs the most fuel to recover. Keep in mind that depending on your activity/sport (body building, tri athlete, cyclist, runner, etc.) you can get a lot more specific on how much and when to take proteins for it to be most beneficial.

Having said that, the next big question is where are you going to get this protein from? Should you use supplements or would just eating a healthy balanced diet be adequate enough?

In an overall well-balanced diet, engineered protein offers no advantages over chicken, beef, fish, eggs, milk and other standard protein-rich foods. The protein from natural foods works perfectly fine. In fact any animal protein is “high-quality”, contains all the essential amino acids you need to build muscles and is much safer than consuming engineered protein*. The reason that all these supplements (protein shake, bars, recovery drinks, etc.) are so popular is that they claim to offer the same nutritional value as a regular meal but you can take them on the go. They are designed to target the fast paced lifestyle of Americans. The problem with this is that if you start to rely on these products to get you through your day, over a prolonged period of time, you are going to start causing damage to your GI tract, kidney and other vital organs. This brings us to the point of this article.

Consumer Reports did a test on 15 protein drinks, found that all of the products tested had at least one sample containing arsenic, cadmium, lead or mercury—contaminants that can have toxic effects on the body.** Let’s take a look at what each of these elements are:
· Cadmium is a metallic element. It has primarily been used in paints, coatings and batteries. Exposure in humans can cause significant kidney and lung damage.
· Arsenic and lead are also naturally occurring metallic elements that have varieties of uses in industry from insecticides to electronics. But when consumed, they can cause cancer and brain damage.

Aside from the exposure to these chemicals prolonged use of protein drinks/bars can increase the risk of kidney stones and osteoporosis (excess protein reduces the body’s ability to absorb calcium and therefore it is stored in the kidneys and not absorbed properly).

Having said all this, the best thing to do is to figure out how much protein you need based on your goals (gain/loose weight) and activities. The best ways to get these proteins are from natural sources and the best way to make sure you don’t consume too much protein is to have a well balanced diet. If you have any questions in regards to your diet feel free to ask and we will gladly guide you in the right direction.

Dr. Amir Mahmud is a Sports Chiropractor at CSI (Chiropractic Sports Institute) in Westlake Village. Dr. Amir has vast experience working with athletes both professional and Amateur. He is the current Team Doctor for the Newbury Park HS Lacrosse team and travels with the Mobile CSI Sports Medicine team caring for athletes across southern California. He is also an expert in GI and biochemistry associated with the athlete.

* An FDA lists heavy metal content for a variety of foods which are generally good protein sources that seem to contain little or no cadmium, lead, arsenic or mercury. http://www.fda.gov/downloads/food%E2%80%A6totaldietstudy/ucm184301.pdf

**http://blogs.consumerreports.org/safety/2010/06/protein-drink-makers-respond-to-cus-investigation.html

By. Dr. Terry Weyman

Western Medicine or Eastern Medicine, Primary or “alternative medicine”, these are topics I hear all the time yet, do they make sense? Why can’t we all just get along! Before we start with this topic, I ask you to put on your logical thinking cap. According to Dr. Spencer Baron, Author of “Secrets of the Game” “Up until the eighteenth century, the health-care world viewed the body as a fully functioning and integrated organism. Homeopathy, a therapeutic model designed to treat the Whole patient, was the widespread treatment of choice. This model contends that disorder and disease are expressed as a complex “collision” of events that result in physical, as well as emotional and /or mental, symptoms. Then along the path, came along theories, backed by both political and financial power that suggested we are not complex organisms that are integrated and work together but a complex group of individual parts that must be looked at closely and treated individually”. Does this make sense? In everyday life you are told to say “YES” to this question. However, in the world of Professional Sports you are encouraged to say “NO”!

To see the big picture you must realize one BIG difference between you and the professional athlete. A professional athlete is a commodity; they make money for the team owner, the team staff, their sponsors, advertisers, agents, Doctors and trainers. As a commodity the interest to keep them on the “field” is financial. While they are playing, they are making people money. When they are hurt, they are costing people money. The goal is to make money, so they use whatever it takes to keep the player playing. With current law the use of illegal drugs, though still out there, are getting less used and out of the box “tricks” are getting used more and more. You and I, we don’t make OTHER people money when we are sick, so, the goal to heal fast is low. Stay sicker longer, you make Doctors, trainers, therapists, Pharmaceutical companies, biotech companies and your insurance company money. Is the goal then to heal you fast?

I ask you to start looking at your health differently. To learn the concepts I will teach you in the coming weeks you need to change your mental status first, if you truly want to increase your wellness, happiness and increase your athletic performance. In this “economy” you can’t afford not to. Our current treat-the-symptoms- not-the-cause mentality has cost you thousands of dollars in medical bills- and untold months of potential wellness. Who is in charge of YOUR health, YOU, the Government or your insurance company? You can only take care of yourself IF your insurance company covers it? You only eat, or take care of your car if SOMEONE ELSE says it’s ok? Look at how you are spending your money and who is in charge of YOU. Your health is your most important asset, more than your house or car. You are the best person to make decisions about your life, your body, and your health, but only IF you are well informed about your choices, your body, and the possibilities available to you for self-care and healing. In the coming weeks and months we will explore these questions and answers. Share this with everyone and let’s make some changes. Sign up today at www.gotcsi.com to start getting Tidbits and learn how YOU can take charge of your health and increase your athletic performance.

Chiropractic Sports Institute located in Westlake and Moorpark California.

By. Dr. Amir Mahmud

With the Tour de California coming to town (Final stage in Westlake half a mile from our Westlake office) we were recently asked to give a lecture at Conejo Valley Cycling (CVC) club on the topics of proper hydration, nutrition, warming up, stretching and cooling down. Since most of the members were very interested on the warm up, stretching, cooling down part of the lecture I decided to dedicate this blog on how to properly warm up, stretch and cool down in order to avoid sports related injuries.

So, why should we warm up and stretch prior to exercising? Did you know that a proper warm up and stretching routine can improve an athlete’s performance by as much as 15%?

Here are some guidelines to follow in order to take full advantage of your body and maximize your workout experience.

• Always warm up prior to stretching &/or exercising
o Warming up increases the blood flow to your muscles, ligaments and tendons
o At least 3 to 5 min of mild cardiovascular training is recommended to warm up sufficiently

 Examples of a good warm up prior to ride include:

• Getting on your trainer and ride for 20 min prior to your race
• Jump rope for 10-15 min
• Fast walk to the point of sweating
• Slow bike ride to the point of sweating
• Slow jog to the point of sweating

Once you have warmed up you can begin your stretch routine. Remember in order to increase your performance by 15% you have to make stretching part of your daily routine. Proper stretching includes 3 different aspects. Frequency, Intensity, and duration.

Let’s take a closer look at each of these topics.

• Frequency refers to how often you do your stretches. It is recommended to stretch at least 1-2 times daily.
• Intensity refers to how hard you stretch. For example when you are doing a set of 10 repetitions of hamstring stretch you want to ease your way into the stretch. The first 2-4 repetitions should be held at the initial phase of muscle contraction. The next few repetitions push the muscle a bit farther into the stretch. By the 8-10 repetition you can push the muscle farther and farther. Make sure you breathe in order to have proper oxygen supply for the muscles. It is very important to remember to avoid the “No pain, No gain” theory. This can actually lead to injuries.
• Duration refers to how long you hold each stretch. It is recommended to hold each stretch a minimum of 10 seconds and in order to get the full benefits of the stretch, hold for 60 seconds

Once you have finished your ride/exercise it is important to cool down properly. When you cool down properly you can decrease sports specific injuries, cut down on lactic acid build up in your muscles, reduce overuse, and prevent post race stiffness. A proper cool down will allow the heart rate and respiration rates to decrease gradually, placing less stress on body systems than if the activity is abruptly stopped.

The biggest complaint I hear is “I don’t have time to do all of this, or, I never use to do all of this”. The answer to the first, is you don’t have time NOT too, and the answer to the second is, your getting older, you body has gotten away with mistakes for years and it won’t last much longer. To properly take care of your body you have always had to do all of this, remember, just because you haven’t, does not mean you shouldn’t.

I hope these general guidelines help you get the most out of your ride. If you have any questions or want to know specific stretches feel free to contact me and I will gladly go over them with you. Till next time, have a fun and safe ride. Dr. Amir can be reached at CSI Westlake, 2277 Townsgate Road, ste 101, Westlake Village, Ca 91361. 805.371.0737 or visit us on the web at www.gotcsi.com

Dr. Amir Mahmud is one of the Sports Chiropractors at Chiropractic Sports Institute in Westlake Village. He has been a treating Doctor on the sidelines of many sports and as successfully treated many Professional and top amateur athletes for years. Dr. Terry Weyman, the CEO of CSI, has been named the Medical Director of the final stage of the Tour de California.