SPORTS NUTRITION FOR RUNNERS

If your a runner, then a Customised NUTRITION strategy should be part of your Regime for performance and Safety.

Can I Use Amino Acids during your Workout? Hell YEAH!!

I do believe that Supplements provide the Nutritional convenience to Nutritional Indiscipline in the common man. For the Elite Athlete a must, But Customise your Nutrition Strategy. You can email me to have yours personalised for as low as $100.

Are Sports Drinks safe for Children.wmv

My Team and Me work with KIDS NUTRITION too. We would be happy to help your child excel to become a superstar. Some of my Kids have been with me since 8 years of age. Today most of them are PRO's and thats 10 years of DATA.

May the QUA BE WITH YOU.

WORLD CHAMPIONSHIP holder is on My Nutrition Strategy

HISTORY in the making. Sushil Kumar wins the World championship in Wrestling. The best part about Sports Nutrition is that it helps athletes the legal way. Food supplements if taken under proper supervision and INTENT will not have banned substances. My long time client Sushil has yet again hammered his own limits. He is the first Indian to win a world championship..and that too beating a Russian.

His preparations are backed by a huge investment in analysis of his body's performance. We know Sushil competes in a 66 kg category and he changes his weight from 72 to 66 kgs to play. We get into minute details and check every parameter to see how his body responds and then apply exercise physiology and Nutrition strategies to the plan for PEAK PERFORMANCE.

In this case the rewards are his and only his. We only fuel him scientifically.

Cholesterol and THE ACTION PLAN!

OK folks. People are concerned about cholesterol because they don't want to develop arterial blockages. Total cholesterol is not important. But there are really two important issues: 1) inflammation (determined by measuring by "tri-sensitivity" C-Reactive Protein "CRP" and Lipoprotein(a)) and 2) on your ratio of good cholesterol vs. bad.

Long-term inflammation in the arteries causes cholesterol deposits and plaques to form (especially if your lipid panel ratios are bad) and is most likely caused by: a) chronic infection (such as poor dental hygiene or root canal abscesses or intestinal yeast infections, etc.) and/or b) by eating foods to which you have an allergic reaction (for me that is corn starch/corn syrup) and/or c) by eating a lot of commercially raised meat and dairy products.

So, address the infections and gingivitis, avoid allergenic foods, and avoid foods that push your omega 6 levels up. The commercially raised, grain fed meat is very high in Omega 6 fatty acids (which encourage your immune system to form inflammatory compounds that cause systemic muscle/joint pain and inflammation in the arteries. Keep in mind, arteries are lined with muscle as well).

Good vs. Bad ratios of LDL and HDL and Triglycerides: a "bad" lipid panel is primary caused by diet and lifestyle. Eating lots of grains and commercial meat and dairy, alcohol, caffeine, etc, will elevate you LDL and lower you HDL and will cause inflammation. Lots of sugars and lack of exercise will also cause your LDL and your Triglycerides to be elevated. Seek out good fats such as olive oil, grapeseed oil, almonds and almond oil, and coconut oil.

Here's the program I developed for my father. It has worked so well his doctor took him off of statins:

Regular exercise at least 3 times per week, preferably staying in your target heart rate zone for 20 minutes.
Cut the junk food (cakes, donuts, candy, cookies, processed foods) and fried foods (especially fried in corn oil and commercial vegetable oil)
Cut the caffeine and smoking
Eat whole foods, raw foods (fruits and vegetables, preferably organic but always fresh as possible)
When eating meat, eat grass fed, or just avoid RED MEATS...go with Whites meats. Fish is best
Minimize dairy products, especially junk dairy products and ice cream

Supplements:
The following two formulas were specifically chosen to complement one another:

1. Shudh Guggal with Amway B complex Tablets(Guggal Lipids and Niacin formula)

Fish Oil for Omega 3 (PCB and Heavy Metal Free )
Krill Oil (Newer to the scene; optional. Studies show excellent results. Very expensive.)
Grapeseed oil (for dressing and cooking, but at least a tablespoon per day is preferred)
POM Juice daily

Get your full lipid panel checked every 3 or 6 months, along with CRP and Lipoprotein(a).

Additionally, ALL men, plus women over 50, you should donate blood periodically to keep you iron (Ferritin) levels down. Why do men get heart disease earlier than women? Because women lose blood every month normally until menopause so they iron levels are naturally lower. Oxidized iron in the blood stream is a contributing factor to coronary heart disease.

Lastly, anyone over 50 and all who may be on a Statin drug, please take your Co-enzyme Q10 (ubiquinone). Newer to the market is Ubiquinol, which is the lesser stable but more bioactive form of Q10. Taking a 50/50 mix is good. Get 100 to 200 mg/day.


Inflammation and a healthy lipid panel are the two keys. That is why diet and lifestyle go hand in hand. Enjoy

Cricketers and Sports Nutrition

I normally dont work with cricketers. Its because they do not value the services of a SPORTS NUTRITIONIST and demand free service. But for those of you who are budding cricketers, I do have a specialised program of SPORTS NUTRITION to excel your game. Get in Touch....if I can make people break Guinness Records, I  can get you Quicker,stronger and as they Say T-20 tuned!!!



Email me ryan@quahealth.com for more info or ask us to customize your Sports Nutrition Plan.

WINNING is an Attitude! Prashant Karmakar Steel resolve sees him Victorious

I met Prashant four years ago at a childrens swimming competition. He was there to motivate kids to swim. This 14 year old, seemed normal and I thought to myself Whats this 14 year old going to do to motivate these kids. I was then introduced to him and extended my hand for a handshake. He gave me his left hand.

It was then I realized that Prashant is born without a right hand and he a Physically challenged Athlete. Note I use the word ATHLETE and not person.....PRASHANT then swam the fastest 100 mts I have ever seen...with one hand!!

I still get goose bumps when I think or write about these special persons. I am in AWE of them. I then went on to help him in his diet and supplements and sponsored some BODYFUELZ products to him.

The story does not end here. He has brought many laurels to his country, but more specific his innate ability to raise the spirit of MANKIND to the next level.

He just won a few gold medals at the Recently concluded WORLD PARA-OLYMPIC game.
Boy Do I love Meeting people of such Caliber....

JAI HIND.

10 top Supplement to be MR "D"

1. Gymnema Sylvestre
Main use: Lowering blood sugar
Typical dosage: 200 to 250 milligrams twice daily.

This plant's Hindi name translates as "sugar destroyer," and the plant is said to reduce the ability to detect sweetness. It’s regarded as one of the most powerful herbs for blood-sugar control. It may work by boosting the activity of enzymes that help cells use glucose or by stimulating the production of insulin. Though it hasn’t been studied ­extensively, it's not known to cause serious side effects.

2. Bitter Melon
Main use: Lowering blood sugar
Typical dosage: 50 to 100 milliliters (approximately 3 to 6 tablespoons) of the juice daily.

The aptly named bitter melon is thought to help cells use glucose more effectively and block sugar absorption in the intestine. When Philippine researchers had men and women take bitter melon in capsule form for three months, they had slight, but consistently, lower blood sugar than those taking a placebo. Gastrointestinal problems are possible side effects.

3. Magnesium
Main use: Lowering blood sugar
Typical dosage: 250 to 350 milligrams once a day.

Magnesium deficiency is not uncommon in people with diabetes, and it can worsen high blood sugar and insulin resistance. Some studies suggest that supplementing with magnesium may improve insulin function and lower blood sugar levels, but other studies have shown no benefit. Have your doctor check you for deficiency before supplementing with magnesium.

4. Prickly Pear Cactus
Main use: Lowering blood sugar
Typical dosage: If you eat it as a food, aim for 1⁄2 cup of cooked cactus fruit a day. Otherwise, follow label directions.

The ripe fruit of this cactus has been shown in some small studies to lower blood sugar ­levels. You may be able to find the fruit in your grocery store, but if not, look for it as a juice or powder at health food stores. Researchers speculate that the fruit may possibly lower blood sugar because it contains components that work similarly to insulin. The fruit is also high in fiber.

5. Gamma-Linolenic Acid
Main use: Easing nerve pain
Typical dosage: 270 to 540 milligrams once a day.

Gamma-linolenic acid, or GLA, is a fatty acid found in evening primrose oil. Some research suggests that people with diabetes have lower than optimal levels of GLA, and studies have found that the supplement can reduce and ­prevent nerve pain associated with diabetes.

6. Chromium
Main use: Lowering blood sugar
Typical dosage: 200 micrograms once daily.

This trace mineral is thought to enhance the action of insulin as well as being involved in carbohydrate, fat, and protein metabolism. Some research shows that it helps normalize blood sugar -- but only in people who are deficient in chromium.

7. Bilberry
Main use: Protecting the eyes and nerves
Typical dosage: 80 to 120 milligrams two times per day of standardized bilberry extract.

This relative of the blueberry contains powerful antioxidants in its fruit and leaves. These anti­oxidants, called anthocyanidins, seem to help prevent damage to tiny blood vessels that can result in nerve pain and retinopathy (damage to the eye’s retina). Animal studies have also suggested that bilberry may lower blood sugar.

8. Alpha-Lipoic Acid
Main uses: Easing nerve pain, lowering blood sugar
Typical dosage: 600 to 800 milligrams a day.

Called ALA for short, this vitamin-like substance neutralizes many types of free radicals. A build-up of free radicals, caused in part by high blood sugar, can lead to nerve damage and other problems. ALA may also help muscle cells take up blood sugar. In a German study, a team of scientists had 40 adults take either an ALA supplement or a placebo. At the end of the four-week study, the ALA group had improved their insulin sensitivity 27 percent. The placebo group showed no improvement. Other studies have shown a decrease in nerve pain, numbness, and burning.

9. Fenugreek
Main use: Lowering blood sugar
Typical dosage: 5 to 30 grams with each meal or 15 to 90 grams with one meal per day.

These seeds, used in Indian cooking, have been found to lower blood sugar, increase insulin sensitivity, and reduce high cholesterol, according to several animal and human studies. The effect may be partly due to the seeds' high fiber content. The seeds also contain an amino acid that appears to boost the release of insulin. In one of the largest studies on fenugreek, 60 people who took 25 grams daily showed significant improvements in blood sugar control and post-meal spikes.

10. Ginseng
Main use: Lowering blood sugar
Typical dosage: 1 to 3 grams a day in capsule or tablet form, or 3 to 5 milliliters of tincture three times a day.

Known for its immune-boosting and disease-fighting benefits, this Chinese herb has several positive diabetes studies behind it. Re­searchers have found that ginseng slows carbohydrate absorption; increases cells' ability to use glucose; and increases insulin secretion from the pancreas. A team from the University of Toronto has repeatedly demonstrated that ginseng capsules lower blood glucose 15 to 20 percent compared to placebo pills.

Ten Best Supplements of 2010 - Number 10

I have been away for a while now! Having gone through my list, i realised that most people were asking me about this new age phenomena of feeling tired or never having enough energy to get through the day. We as nutritionists advise people to eat 5 servings of fruits or vegetables per day. Guess what most of us don't even get 2 or a max of three servings a day!

Therefore I recommend a VIT B Complex tablet. Why? Below are the list of the B Boys!!! and these guys are washed out of your system everyday as they are water soluble. So you need to be topping up every day.



The Vitamin B Complex comprises of the essential B Vitamins - Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12 plus the vitamins Biotin, Choline and Inositol.

So what you may ask?

QUESTION: RYAN WHY DO I FEEL DOWN AT THE END OF THE DAY?

1. Energy Production


Vitamin B1 is needed to help convert the carbohydrates we eat into glucose. The following B Vitamins are needed at a cellular level to convert glucose into energy - Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Biotin. A Vitamin B deficiency in any of these vitamins can lead to decreased energy production, lethargy and fatigue.

2. Healthy Nervous system

The Vitamin B Complex is essential for the healthy functioning of the nervous system. Vitamin B5 is needed for the correct functioning of the adrenal glands and the production of some hormones and nerve regulating substances. Vitamin B1, Vitamin B6 and Vitamin B12 are essential for the regulation and correct functioning of the entire nervous system including brain function. Vitamin B9 is essential to prevent neural tube defects to the foetus during pregnancy. A deficiency in any of the Vitamin B Complex vitamins can lead to feeling stressed, anxious and depressed.

3. Good Digestion

The Vitamin B Complex is essential for correct digestion, production of HCl (Hydrochloric acid) and to assist in the breakdown of fats, proteins and carbohydrates. Especially vital for good digestion are Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6. A deficiency in any of these B Vitamins can lead to impaired digestion and deficiency of essential nutrients.


4.Healthy Skin, Hair and Nails
The Vitamin B Complex is essential for correct RNA and DNA synthesis and cell reproduction. As our Skin, Hair and Nails are constantly growing and renewing themselves we need the following B vitamins to ensure the good health of these structures - Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin B12, Biotin and Choline. Deficiencies of any of these B Vitamins can lead to dry, grey skin, dermatitis, wrinkles, acne, rashes, falling hair and weak, splitting nails.

5. Synergy

The B Vitamins work so closely with one other that a deficiency in any one B Vitamin can lead to poor functioning of any or all of the others even if they are in good supply. Always take the B Vitamins in a Complex and then top up with any individual Vitamin B, if needed.

Extra Tip

B Vitamins are water-soluble which means any excess will be excreted through the urine. This also means that B Vitamins need to be taken on a daily basis, as the only one we can store is Vitamin B12. Taking a high dose Vitamin B Complex (50mg - 100mg) daily can turn urine a bright fluorescent, this is perfectly safe and normal so don't be alarmed!

I call it the LOO TEST. If it ain't Yellow!! your missing the B boys!!

May the Qua be with you.

With this I end the TOP ten supplements of 2010. If you have gone out and added them to your breakfast table great. If not, well get this " 50 mg of Vit C per day for 20 years was found to decrease the risk of Heart Disease by 60%" Lets chat in 20 years and we may have your doubts answered.

The Next Sprint QUEEN of a billion People!!!

Everyday my team and me are helping athletes achieve the impossible. Become the silent dark horse. Win out of the blue. At QUA NUTRITION Our Signature sports packages are carefully tuning an athletes body through Performance Nutrition, and in close co-ordination with Coaches we building the next generation of Champions.

Nirumpama, all of a towering 173 Cm is going to be the BOLT!!! Her long legs are gracing her with a GOD GIVEN opportunity to run faster than any other Female in the 100 and 200 mts track and field event.

RESULT: Last night She won Gold at the JUNIOR NATIONAL athletic meet with a 12.01 secs in the 100 mts and 25 secs at the 200mts.GOLD in Both. New Meet Record in 100 mts. We are together disappointed that she did not break the 12 sec barrier. Coach BEEDU is fine tuning her performance and in conjunction with BODYFUELZ we are dropping milliseconds week on week.

NIRUMPAMA has been on  Performance Nutrition program for the last one year and is carefully monitored by me and my team.

YOU SAW her here first.

If your a parent, a hungry athlete, a weekend warrior or just a Home maker looking to get fit or win a championship, get in touch with us. We will guide you on your journey to GLORY!!!
ryan@quahealth.com