Pea Protein and Post-Exercise Muscle Damage

Posted on November 28, 2023 by Robert Barrington

Post-exercise protein may significantly reduce the damage to skeletal muscle following intense exercise. When compared to a placebo, most proteins seem to have a beneficial effect, with only small differences existing between the type of proteins. This makes sense because the amino acids within the proteins can be extracted by the body and used as needed, and the original source of these amino acids is not greatly important. What is more important is that the amino acids are present in amounts that provide an adequate amount of the essential amino acids, particularly ther branched chain amino acids valine, isoleucine and leucine. Differences between studies do exist between, for example, pea protein and whey protein in terms of the size of the effects and the types of biomarkers affected, but it is not possible to state that one protein is “better” than another. Current recommendations are to increase protein intake following resistance exercise in order to decrease post-exercise muscle damage.  

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RdB

Nieman, D.C., Zwetsloot, K.A., Simonson, A.J., Hoyle, A.T., Wang, X., Nelson, H.K., Lefranc-Millot, C. and Guérin-Deremaux, L. 2020. Effects of Whey and Pea Protein Supplementation on Post-Eccentric Exercise Muscle Damage: A Randomized Trial. Nutrients. 12(8): 2382
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L-Theanine to Reduce Stress

Posted on November 27, 2023 by Robert Barrington

L-theanine is a non-essential amino acid that is found in tea leaves in high concentrations. L-theanine passes across the blood brain barrier easily and in the brain it can have physiological effects. In particular, L-theanine is known to block the binding of L-glutamate to glutamate receptors in the brain, thereby preventing the excitatory effects of glutamate neurotransmission. In this way L-theanine may have neuroprotective effects as despite the lower affinity for the glutamate receptor compared to glutamate, L-theanine may prevent overstimulation of neurons that can lead to neuronal death. In humans L-theanine has been shown to benefit mental functions, and in particular may reduce both physiological and psychological stress responses following stress inducing tasks. The beneficial experimental effects of L-theanine in studies may reflect that which is known about the stress relieving effects of drinking tea, which can include a general calmative effect on the consumer. 

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Kimura, K., Ozeki, M., Juneja, L.R. and Ohira, H. 2007. L-Theanine reduces psychological and physiological stress responses. Biological Psychology. 74(1): 39-45
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Pea Protein for Resistance Training

Posted on November 24, 2023 by Robert Barrington

Leguminous seeds (pulses) are a rich source of amino acids, although they are low in the essential amino acid methionine. However, supplements of pea protein are available and they are sold as beneficial at causing muscle growth following resistance training. Whilst pea protein has been somewhat overshadowed by whey as the ideal supplemental protein for resistance training, pea protein can provide significant benefits. For example, in one study researchers administered 25 grams of pea protein, whey protein or a placebo, 2 times per day to subjects undertaking a resistance training programme. Results showed no difference in bicep muscle growth, as measured by muscle thickness, between whey and pea protein, but both produced significantly greater gains in bicep muscle thickness compared to the placebo. These results suggest that in terms of muscle growth from resistance training, pea protein may be just as beneficial as whey protein, with the added benefit that it has a lower cost. 

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RdB

Nieman, D.C., Zwetsloot, K.A., Simonson, A.J., Hoyle, A.T., Wang, X., Nelson, H.K., Lefranc-Millot, C. and Guérin-Deremaux, L. 2020. Effects of whey and pea protein supplementation on post-eccentric exercise muscle damage: A randomized trial. Nutrients. 12(8): 2382
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Carnosine as an Antioxidant

Posted on November 23, 2023 by Robert Barrington

Carnosine is part of the buffering system in skeletal muscle and in this role carnosine prevents the fall in pH associated with exercise. However, carnosine may play a role in other aspects of physiology. Carnosine may act as an antioxidant and may protect mitochondria from oxidation. For example, in one study researchers produced mitochondrial damage in rats by applying lead to their diet and this damage significantly imparied their reproductive function. However rats that were co-administered carnosine or L-histidine with the lead experienced an attenuation of the damaging effects. In particular, the mitochondrial damage evident with the lead administration was curtailed and improvements in antioxidant status were identified. These results suggest that one of the physiological roles of carnosine, at least in rats, is to protect cellular integrity as part of the antioxidant defenses of the cell. They also suggest that carnosine may play a role in maintaining reproductive function in spite of damage from environmental factors. 

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Ommati, M.M., Jamshidzadeh, A., Heidari, R., Sun, Z., Zamiri, M.J., Khodaei, F., Mousapour, S., Ahmadi, F., Javanmard, N. and Shirazi Yeganeh, B. 2019. Carnosine and histidine supplementation blunt lead-induced reproductive toxicity through antioxidative and mitochondria-dependent mechanisms. Biological Trace Element Research. 187(1): 151-162
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The Anti-Inflammatory Effects of Curcumin

Posted on November 22, 2023 by Robert Barrington

Plant compounds can have significant anti-inflammatory effects. These effects tend to be conferred by two main mechanisms. The first mechanism is a direct anti-inflammatory effect. For example, some compounds can act to inhibit inflammatory pathways at key locations (usually enzymes) and thus inhibit inflammation directly. Another mechanism is through a general antioxidant effect that prevents some of the negative effects of inflammation that can be caused by the generation of free radicals and oxidative stress.  Curcumin is one plant compound that has been shown to possess significant anti-inflammatory effects in humans and animals. Curcumin is a polyphenol found in the Curcuma longa plant (turmeric). Curcumin is an anti-inflammatory because it can inhibit the cyclooxygenase enzyme system that is involved in the inflammatory cascade. In addition, curcumin is a potent antioxidant and this likely contributes to its significant anti-inflammatory effects. 

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Yuan, G., Wahlqvist, M.L., He, G., Yang, M. and Li, D. 2006. Natural products and anti-inflammatory activity. Asia Pacific Journal of Clinical Nutrition. 15(2): 143-152
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Tocopherols: Interactions with Other Antioxidants

Posted on November 21, 2023 by Robert Barrington

Tocopherols are lipid soluble antioxidants that play a role in the prevention of lipid peroxidation in tissues. The tocopherols are essential, and in that capacity they cannot be replaced in this role by other chemicals except the similarly structured by unsaturated tocotrienols. However, tocopherols do interact with a number of other chemicals and these interactions can in some cases improve the antioxidant defenses of lipid soluble tissues. For example, tocopherols interact with other phytochemicals including rosmarinic acid and caffeic acid, which is something that would also occur in plants. Water-soluble antioxidants such as vitamin C, gallic acid, epigallocatechin gallate, epicatechin gallate, epigallocatechin, epicatechin, quercetin, glutathione, and rosmarinic acid have all been shown to regenerate tocopherols from the tocopherol radical, and so can therefore potentiate the activity of tocopherols. This suggests that antioxidants should be consumed together, to take advantage of this synergistic effect.  

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Barouh, N., Bourlieu‐Lacanal, C., Figueroa‐Espinoza, M.C., Durand, E. and Villeneuve, P. 2022. Tocopherols as antioxidants in lipid‐based systems: The combination of chemical and physicochemical interactions determines their efficiency. Comprehensive Reviews in Food Science and Food Safety. 21(1): 642-688
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Tocotrienols in Foods

Posted on November 20, 2023 by Robert Barrington

Tocotrienols are isomers of vitamin E that share activity with alpha tocopherol, the main form of vitamin E in green plants. Tocotrienols are essential for health and it has been shown that they have overlapping health effects with that of tocopherols. Supplements of tocotrienols are available, but they are expensive, and so the best way to obtain a good intake of tocotrienols is to eat tocotrienols containing foods. Because they are produced in plants, the best forms of the tocotrienols are plants. The foods highest in tocotrienols are palm oil and rice bran oil, which are often used to manufacture tocotrienols supplements. Other rich sources of tocotrienols are grapefruit seed oil, oats, hazelnuts, maize, olive oil, buckthorn berry, rye, flaxseed oil, poppy seed oil and sunflower oil. Tocotrienols are used by plants to protect their oils from rancidity and this explains the high concentration of tocotrienols in seed oils. There is no known recommended intake of tocotrienols but a healthy diet should contain both tocotrienols and tocopherols. 

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Ahsan, H., Ahad, A. and Siddiqui, W.A. 2015. A review of characterization of tocotrienols from plant oils and foods. Journal of Chemical Biology. 8(2): 45
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Tocotrienols and Bone

Posted on November 17, 2023 by Robert Barrington

Tocotrienols are a group of vitamers that have vitamin E activity. Along with the tocopherols, tocotrienols make up dietary vitamin E. Tocotrienols are antioxidants, and evidence suggests that they play a diverse role in human health. One aspect of the tocotrienols that has been well researched is that of prevention of male osteoporosis. Male osteoporosis is thought to relate to the deficiency of testosterone that occurs with ageing, and which can be a significant cause of bone fractures. Tocotrienols have been shown to reduce the risk of male osteoporosis and many animal models have been used to explain the mechanism of this finding. For example, tocotrienols were able to increase osteoblast number. Improve bone formation, improve mineral deposition, and improve bone microarchitecture in rats. Overall, this improved bone mineral density. The authors suggested that the improvements may have derived from the antioxidant, anti-inflammatory or gene regulatory role of vitamin E. 

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Chin, K.Y. and Ima-Nirwana, S. 2015. The biological effects of tocotrienol on bone: A review on evidence from rodent models. Drug Design, Development and Therapy. 9: 2049
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Can Oats Protect From Fl;uroide Toxicity

Posted on November 16, 2023 by Robert Barrington

Fluoride is a toxic metal that can have significant detrimental effects on animals and human health. One of the important detrimental effects of fluoride is that of reducing fertility. In particular, fluoride may decrease sperm motility, sperm production and hormonal balance, thereby significantly reducing male fertility. Nutrition can play a significant role in reducing the propensity for the reproductive system to be negatively affected by fluoride, and in particular, oats (Avena sativa) may play a significant role in protecting the reproductive system. In rat experiments, oats given orally as food can significantly reduce the negative effects of fluoride on male reproductive function, and may prevent declines in both sperm count and testosterone. The oats also decreased damage to the reproductive organs that became apparent at high doses of fluoride. Obviously avoiding fluoride is a better strategy, but if this is not possible, oats in the diet may be able to attenuate some of the negative effects of fluoride. 

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RdB

Saka, V.P., Challa, S.R. and Raju, A.B. 2016. Effect of avena sativa (Oats) on spermatogenesis and reproductive health. Journal of Endocrinology and Reproduction. 20(2): 118-125
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Saponins in Food

Posted on November 15, 2023 by Robert Barrington

Secondary metabolites are produced by plants for a variety of reasons including host defense from pathogens. Saponins are one group of phytochemicals that are produced by plants perhaps for host defense, but of which are nutritionally interesting because they may have physiological benefits in humans and animals. Saponins may confer resistance to stress in humans and can therefore be seen as beneficial. Oats produce saponins which form a family of compounds called avenacins A1, B1, A2 and B2. These saponins accumulate in the roots and may protect the oat plant from fungal attack. While such botanical findings are interesting, it may have nutritional significance and relate to human nutrition, because although oats roots are not consumed normally by humans as part of their diet, saponins are produced by other parts of the oat plant and in many other foods that are eaten. That saponins are produced by plants suggests that those plants that are more open to attack by pathogens, may produce higher amounts of saponins and this may in turn have beneficial effects on those that consume them.

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RdB

Osbourn, A., Carter, J., Papadopoulou, K., Haralampidis, K., Trojanowska, M. and Melton, R. 2000. Oat Root Saponins and Root-Infecting Fungi. In Saponins in Food. Feedstuffs and Medicinal Plants: 121-128
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