A prescription for lifestyle change in patients with hyperuricemia and gout.

Lifestyle and dietary recommendations for gout patients should consider overall health benefits and risk, since gout is often associated with the metabolic syndrome and an increased future risk of cardiovascular disease (CVD) and mortality. Weight reduction with daily exercise and limiting intake of red meat and sugary beverages would help reduce uric acid levels, the risk of gout, insulin resistance, and comorbidities. Heavy drinking should be avoided, whereas moderate drinking, sweet fruits, and seafood intake, particularly oily fish, should be tailored to the individual, considering their anticipated health benefits against CVD. Dairy products, vegetables, nuts, legumes, fruits (less sugary ones), and whole grains are healthy choices for the comorbidities of gout and may also help prevent gout by reducing insulin resistance. Coffee and vitamin C supplementation could be considered as preventive measures as these can lower urate levels, as well as the risk of gout and some of its comorbidities.

 

http://www.ncbi.nlm.nih.gov/pubmed/20035225

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Is there any scientific evidence that doing Cardio (running, repeated sprinting) will decrease strength gains if done too close to resistance Exercises?

This is one of my favorite topics and what I plan on doing my thesis research on.. There is tons of scientific evidence suggesting an interference of strength when strength and cardiovascular activity are performed concurrently, and there is almost an equal amount supporting the contrary. The problem is the number of different protocols and measures used in the research. The Journal of Strength and Conditioning Research published a great meta analysis in 2012, which I’d recommend reading..

Here’s some themes I’ve seen when reading through the research:

  1. The most common decrement when performing concurrent Strength (ST) and Endurance (ET) training will be in neuromuscular power. If power is your ultimate training goal, you should keep the cardio frequency low with higher intensity and perform cardio sessions on separate days from strength and power training days.
  2. Overtraining! In the long term studies decrements in ST seem to occur around >8 wks. One must be mindful of the overall frequency of training. Depending on what your main training goal is (strength or endurance) there needs to be some sort of balance. When training for both strength and endurance I’d advise to keep overall session volume low with higher intensity, and the frequency of both ST and ET session lower no more than 5 total / wk.
  3. Acute Fatigue Hypothesis/over reaching. This hypothesis contests residual fatigue from endurance training will cause decrements strength session to follow. This hypothesis holds true in some effect, most research shows that ET above the anaerobic (lactate/ventilatory) threshold ie high intensity training, will only effect peripheral strength. This makes sense as muscular endurance/hypertrophy type training rely on metabolic adaptions as opposed to max strength which involves more neural adaptations. To avoid this decrement in strength simply train strength before endurance or schedule Hi intensity cardio days on separate training days from strength.

There’s much more conflicting research available out there, in my opinion it really boils down to what one’s overall training goal is.

Here’s links to abstracts of some of my favorite literature on the topic:

Wilson Meta Analysis http://journals.lww.com/nsca-jscr/Fulltext/2012/08000/Concurrent_Training___A_Meta_Analysis_Examining.35

Docherty and Sporer-A proposed Model for examining the interference phenomenon…http://link.springer.com/article/10.2165/00007256-200030060-00001

Hakkinen et al- neuromuscular adaptations to concurrent ST and ET http://link.springer.com/article/10.1007/s00421-002-0751-9

DeSouza et al- acute effect of two aerobic modes of exercise on max strength and strength endurancehttp://journals.lww.com/nsca-jscr/abstract/2007/11000/acute_effect_of_two_aerobic_exercise_modes_on.53.aspx

 

 

rcmunoz7

Protein Intake ; Reference from Alan Aragon

« Research indeed exists showing beneficial effects of protein intakes beyond 1 g/lb. It’s not a vast body of literature, but it exists nonetheless. And the kicker is, these amounts (ranging from 2.3-2.7 g/kg depending on the study) were seen in both deficit & surplus conditions. Heck, even Stuart Phillips, known for being super-conservative, acknowledged the ultility of 1.8-2.7 g/kg for athletes in a deficit in a recent review paper. As a general rule, protein demands are higher for lean, trained athletes in an energy deficit. »[/b] Lire la suite