The plan adapts WHO guidelines and sports nutrition protocols recommended by the Australian Institute of Sport and the adoption of legal ergogenic performance enhancing herbs & supplements.
To achieve energy balance & healthy BMI
Reduce saturated fats & trans-fatty acids
Increase consumption of omega 3 healthy fats
Increase consumption of fruits, vegetables, legumes, whole grains & nuts
Limit the intake of simple sugars
Limit salt / sodium consumption from all sources
Ensure sufficient essential amino acids to assist immune system & repair
Include essential vitamins & minerals
Avoiding directly poisonous (e.g. heavy metals) & carcinogenic (e.g. benzene) substances.
Learn about performance enhancing supplement recommendations according to the Australian Institute of Sport including;
- Carbohydrate loading
- The training & match day diet
- Training tactics
- Fuelling tactics
- Meal timing
- Weight gain
- Evidence based herbal ergogenic/ performance-enhancing aids are prescribed to enhance physical strength and performance capacity.
Your health plan includes an initial Skype consultation & 2 follow up consultations.
Involves discussing presenting symptoms including and medications/supplements that you take to ensure that there are no drug/nutrient or drug/herb contraindications with proposed or current treatment. Next we will discuss your past medical and family history. Then I will ask questions about relevant body systems to gain a better understanding of your general health. I will assess your Basal Metabolic Index (BMI) to ascertain where you stand in relation to being a healthy weight. I will assess your current diet to ensure it contains sufficient essential amino acids, vitamins and minerals to assist body function such as immune system and repair and to look for specific nutritional deficiencies and to assess your diet and lifestyle to ensure you are avoiding poisonous and carcinogenic substances.
Your diet plan will;
- Make tailored dietary recommendations to address any specific deficiencies or issues
- Provide advice on healthy fats
- Provide advice on low GI fruits and vegetables, legumes, whole grains and nuts to sustain energy levels
- Provide advice on healthy low GI sugar alternatives
- Provide advice on healthy salt alternatives
- Provide advice on healthy snacks
Your prescription will provide a performance enhancing diet plan and lifestyle, herbal medicine and supplements advice in the form of an email prescription.
Involves discussing a tailored training diet plan to provide sufficient levels of all nutrients and sustained, slow release low GI carbohydrates to help provide energy for long and intense training sessions. The plan is a general guide, and portion sizes will need to be adapted to suit your daily routine.
We will also discuss;
Carbohydrate loading and performance enhancement the original and modern carb loading and how taper your exercise before the match/sporting event
- The Training Diet
- Match Day Diet
- Training tactics
- Fuelling Tactics
- Meal Timing
- Weight gain
- Fluids Hyper-hydration
Aims to ensure you are on track and address any pitfalls you may be experiencing and how to overcome them. You will be provided with more recipes that tick all boxes for essential healthy proteins, carbohydrates and fat and essential vitamins and minerals to promote recovery from injury and enhance performance.
Herbal Medicine as a performance booster to enhance athletic performance
Performance-enhancing substances enhance physical strength to improve performance. A performance boosteris also called an ergogenic aid. (1) Herbal medicine adaptogens acts as ergogenic aids to enhance performance. Frome a herbal medicine perspective adaptogens, testosteromimetic and caffeine rich herbs are ergogenic aids.
Carahealth uses high strength practitioner only, organic or wild crafted extracts. Tonics are 1:1 strength, 3 x stronger than available in health food stores or herbs used by other practitioners.
Herbal Medicine Protocol
Adaptogens increase resilience to stress whether it is physical, chemical, biological or emotional in origin. Adaptogens restore and normalise physiological functions in the event of stress allowing us to handle the stressful situations in a more resourceful manner. Adaptogens specifically help our bodies adapt to changes in our circadian rhythm caused by hectic lifestyles (2) or deficiency in sunlight. Current uses of adaptogens relate mainly to treating stress-induced fatigue, improving cognitive function and treating emotional and behavioural disorders. Adaptogens also protect against chronic inflammation, atherosclerosis, neurodegenerative cognitive impairment, metabolic disorders, and other age-related disease. (3)
Ginseng Asian ginseng Chinese,/Korean ginseng Panax ginseng
Panax ginseng, also known as Chinese or Korean ginseng, is the one which is most widely used ergogenic aids. (4) Ginseng is a tonic herb that improves vitality, health and longevity. Ginseng is an adaptogen and enhance endurance and strength. Ginseng root increases muscular strength and aerobic work capacity. It has been reported that the use of ginseng does not lead to any positive test results for banned substances after urine testing of elite athletes, although ginsenosides and their metabolites are detectable in the sera and urine of athletes following the ingestion of ginseng.
- Stimulate and protects the central nervous system. (5)
- Enhances cognitive function and improves mood. (6)
- Increased production of corticotropin and cortisol and has anabolic actions. (7)
- Has potent adaptogenic activity that is mediated by regulation of pituitary adrenocorticotropic hormone secretion to combat stress. (8)
- Possess antioxidant properties and inhibits lipid peroxidation. (9)
- Has stimulant effect and thus improves alertness and decreases fatigue and stress
- Increases exercise time to exhaustion. (10)
- Protects against cardiovascular disease. (11)
- Supports male reproductive function. (12)
Siberian ginseng Eletherococcus senticosus
Studied extensively by Russian researchers, Siberian ginseng is distantly related to the Panax species. Siberian ginseng contains unique steroidal saponins termed eleutherosides that appear to be structurally similar to, but are distinct from, Panax ginsenosides. Siberian ginseng improves muscular strength, resistance to fatigue and recovery from exercise.
- Supports healthy ageing and improves quality of life. (13)
- Protects against cardiovascular disease. (14)
- Is immune stimulatory, has various anti-cancer properties and possesses anti-tumour effects. (15)
- Protect against cancer formation by inducing apoptosis (programmed cell death) (16)
- Reduces fatigue. (17)
Withania Ashwagandha/ Indian Ginseng Withania somnifera
Withania is an adaptogen and enhances endurance and strength. A study aimed to determine the effect of Ashwagandha on the cardiorespiratory endurance capacity, that is, aerobic capacity in elite Indian cyclists found there was significant improvement in the experimental group in all parameters in terms of maximal aerobic capacity (VO2 max), metabolic equivalent, respiratory exchange ratio (RER), and total time for the athlete to reach his exhaustion stage. (18)
- Reduces stress and anxiety. (19)
- Displays anti cancer effects. (20, 21)
- Is chemoprotective (protects against chemical damage). (22)
- Is neuroprotective to protect against neurodegenerative disease such as stroke and Alzheimer’s. (23)
Rhodiola Rhodiola rosea
Rhodiola is an adaptogen, enhances endurance and strength. A study to determine the effects o Rhodiola rosea on endurance exercise performance, perceived exertion, mood, and cognitive function found acute Rhodiola rosea ingestion decreases heart rate response to submaximal exercise and appears to improve endurance exercise performance by decreasing the perception of effort. (24)
- Improves endurance exercise performance. (25)
- Alleviates stress, anxiety and depression by increasing feel-good hormones. (26-29)
- Enhances cognitive function (30) and metal and physical performance. (31)
- Reduces physical and mental fatigue. (32)
- Is anti-inflammatory and neuroprotective. (33)
Testosteromimetic herbs increase testosterone thus are anabolic, can improve recovery time from resistance exercise and enhance strength. The following herbs increase testosterone levels. Women also make and utilise testosterone so these herbs are safe for use my women as an ergogenic aid during training and performance.
Sarsaparilla Smilax ornata
In Traditional Chinese Medicine is traditionally used to treat sexual hypofunction. Sarsaparilla has a beneficial effect on exercise performance. (34)
- Has a testostermomimetic effects thereby increases testosterone so is anabolic.(35)
- Is a herbal aphrodisiac. (36)
Tribulus Tribulus terrestra
Sarsaparilla has testostermomimetic so is anabolic. It contains a variety of chemical constituents which are medicinally important, such as flavonoids, flavonol glycosides, steroidal saponins, and alkaloids. T. terrestris did not alter the urinary T/E ratio and would not place an athlete at risk of testing positive based on the World Anti-Doping Agency's urinary T/E ratio limit.
- Increases strength and fat free mass. (37)
- Is a male reproductive tonic and improves fertility. (38-40)
- Is an aphrodisiac and performance enhancer. (41)
Caffeine rich herbs
Caffeine supplementation improves performance at varying intensities and modalities of exercise. Caffeine is a well-documented stimulant of the central nervous system as well as the cardiovascular and respiratory systems. Caffeine ingestion increases blood catecholamine concentration. Caffeine's ergogenic effect on sports performance is also attributed to its effect on substrate availability, namely, free fatty acids. Increases in free fatty acid concentration in turn lead to a glycogen-sparing effect because the body's energy system will start using free fatty acid as a primary source of fuel. A significant increase (44%) in endurance running performance is achieved after athletes ingested 9 mg/kg body mass of caffeine 1 hour prior to exercise.
Kola nut Cola nitida
Kola nut is a naturally rich source of caffeine. But unlike caffeine, kola nut is rich in vitamins and minerals so has a lot of health benefits. Kola nut is high in antioxidant polyphenols, it is anti-bacterial, rich in theobromine content, which is a vasodilator hence a circulatory stimulant.
- Improves locomotor function. (42)
- Is antioxidant rich and inhibits lipid peroxidation. (43)
- Is chemoprotective and has been shown to inhibit androgen dependent cancers in males. (44)
Carahealth Sports Tonic
This tincture is formulated to help improve exercise performance capacity or enhance physical strength. The tincture contains a blend of adaptogenic herbs and herbs that increase testosterone hence is anabolic. The tincture also contains a caffeine rich herb.
Ingredients: Chinese ginseng, Siberian ginseng, Indian Ginseng , Rhodiola, Sarsaparilla, Tribulus & Kola nut.
Lowers cortisol levels during times of stress
Increases energy levels
Improves resistance to stress
Enhances recovery from resistance exercise
Increase muscle mass
Stimulates the central nervous system
Stimulates the cardiovascular and respiratory systems
Ketosis Diet as an ergogenic training aid
A long-term ketosis, high fat, low carbohydrate diet may be favourable for aerobic endurance athletes, during the preparatory season, when a high volume and low to moderate intensity of training loads predominate in the training process. Fat loading slows down the rate of carbohydrate utilization and enhance endurance performance in long distance events lasting from 2 to 5 h. This is especially true during long-term ketogenic diets, where the body adapts to increased fat oxidation through enzymatic and endocrine changes
A ketogenic diet has been used by professional cyclists. A ketogenic diet is a diet high in lipids and low in carbohydrates for ~4 days to induce nutritional ketosis. However a ketogenic diet may impair exercise performance via reducing the capacity to utilise carbohydrate, which forms a key fuel source for skeletal muscle during intense endurance-type exercise so is only recommender during training periods only. (45)
Carina Harkin BHSc.Acu.BHSc.Nat.BHSc.Hom. Cert IV TAE.
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