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"For example, strength training increases muscle mass and strength, whereas endurance training increases mitochondrial mass and endurance. Hence, the different types of training result in distinctly different phenotypes. It is thought that chronic training adaptations are the result of the cumulative effect of transient events that occur during and after acute bouts of exercise. Evidence is emerging that certain nutrients can be potent modulators of these events that occur during exercise and in the recovery phase." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.) "Some studies in which the nitrogen balance technique was used showed that the dietary protein requirements for athletes involved in prolonged endurance training were higher than those for sedentary individuals. Whether requirements are really higher remains somewhat controversial though (for review, see [64, 65]). It has been estimated that protein may contribute up to about 15% to energy expenditure in resting conditions. During exercise, this relative contribution is likely to decrease because energy expenditure is increased and most of this energy is provided by carbohydrate and fat." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.) "It has therefore been suggested that high-fat diets might give similar adaptations to endurance training. However, Stellingwerff et al. [88] fed their subjects a high-fat diet for 5 days followed by 1 day of carbohydrate loading. They observed that the high-fat diet actually reduced the activity of pyruvate dehydrogenase (PDH), a key enzyme in glycolysis, and could therefore actually impair carbohydrate metabolism. The authors suggested that the observed glycogen sparing effect with high-fat diets is probably more a result of impaired carbohydrate metabolism than of increased fat metabolism." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.)

"Strength training compares favorably with aerobic endurance training. In a four-month randomized controlled trial conducted in Vienna, Austria, the type 2 diabetics who participated in the strength-training portion of the study enjoyed an impressive improvement in Hb A (from 8.3 percent to 7.1 percent), as well as significant reductions in blood glucose, insulin resistance, total cholesterol, and triglyceride levels and a beneficial increase in high-density lipoprotein (HDL)." - Steven V. Joyal, What Your Doctor May Not Tell You About Diabetes: An Innovative Program to Prevent, Treat, and Beat This Controllable Disease (Get the book.)

"Splitting the distances of endurance training: On cardiovascular endurance and blood lipids. Jpn. J. Phys. Educ. 32, 37-43. 158. Jakicic, J. M., Wing, R. R., Butler, B. A., and Robertson, R. J. (1995). Prescribing exercise in multiple short bouts versus one continuous bout: Effects on adherence, cardiorespiratory fitness, and weight loss in overweight women. Int. J. Obes. Relat. Metab. Disord. 19, 893-901. 159. Jakicic, J. M., Winters, C, Lang, W., and Wing, R. R. (1999)." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.)

"As with endurance training itself, it could not be rushed. An in-depth experiment of this magnitude would need time. And I made time for it. I began 17 years ago. Over the course of several years, I started to see a pattern—a series of common denominators began to emerge. The characteristics that rendered some foods highly valuable to the body while others registered as near worthless or actually stress-causing were beginning to present themselves. These former would become the basis for the Thrive Diet." - Brendan Brazier, The Thrive Diet: The Whole Food Way to Lose Weight, Reduce Stress, and Stay Healthy for Life (Get the book.) "A large part of endurance training is spent at a low intensity for that reason, to access fat stores and in doing so improve the body's ability to use fat as fuel. For example, while training for Ironman, it is important to include bike rides that last six hours and longer, to become better at using fat as fuel and depending less on glycogen. The fitter the athlete becomes, the more efficient the body will be at burning fat, allowing the athlete to increase the intensity of the workout while still using fat as fuel." - Brendan Brazier, The Thrive Diet: The Whole Food Way to Lose Weight, Reduce Stress, and Stay Healthy for Life (Get the book.)

"Overexercising, such as in endurance training, weakens the immune system, heart and lungs and floods the blood with harmful, acidic chemicals. þ Expose your body to fresh air at least once or twice every day for a minimum of half an hour to ensure proper circulation and an adequate oxygen supply to its trillions of cells. þ Regular practice of Yoga, Tai Chi, Chi Kung, Pilates or similar fitness programs is highly recommended for maintaining energy and flexibility." - Andreas Moritz, Timeless Secrets of Health & Rejuvenation: Unleash The Natural Healing Power That Lies Dormant Within You (Get the book.)

"Supplementation with selenium (page 584) (180 meg per day for 10 weeks) had no effect on the results of endurance training in one double-blind trial.99 Vanadyl sulfate, a form of vanadium (page 594) that may have an insulin-like action, was given to weight-training athletes in a double-blind trial, using 225 meg per pound of body weight per day, but no effect on body composition was seen after 12 weeks, and effects on strength were inconsistent.100 The importance of other individual vitamins and minerals is discussed elsewhere in this section." - Alan R. Gaby, M.D., Jonathan V. Wright, M.D., Forrest Batz, Pharm.D. Rick Chester, RPh., N.D., DipLAc. George Constantine, R.Ph., Ph.D. Linnea D. Thompson, Pharm.D., N.D., The Natural Pharmacy: Complete A-Z Reference to Natural Treatments for Common Health Conditions (Get the book.) "Carbohydrate beverages should be consumed during endurance training or competition (30 to 70 grams of carbohydrate per hour) to help prevent carbohydrate depletion that might otherwise occur near the end of the exercise period. Standard sport drinks containing 6 to 8% carbohydrates can be used during exercise to support both carbohydrate and fluid needs, but these should not contain large amounts of fructose, which can cause gastrointestinal disttess.9 At the end of endurance exercise, body carbohydrate stores must be replaced to prepare for the next session." - Alan R. Gaby, M.D., Jonathan V. Wright, M.D., Forrest Batz, Pharm.D. Rick Chester, RPh., N.D., DipLAc. George Constantine, R.Ph., Ph.D. Linnea D. Thompson, Pharm.D., N.D., The Natural Pharmacy: Complete A-Z Reference to Natural Treatments for Common Health Conditions (Get the book.)

"Clinical situations, such as injury, sepsis, prolonged stress, endurance training, gastrointestinal disease, cancer, surgery, trauma, and HlV-posi-tive/AIDS, require large amounts of glutamine to replenish what is lost. Therapeutic Uses Alcoholism: Dr Roger Williams used glutamine many years ago to decrease the use of alcohol by rats. Studies with alcoholics showed a similar therapeutic effect. It also decreased craving for alcohol. The dose to use in order to reduce craving for alcohol is 2000 mg each day." - Abram Hoffer, PhD, MD, FRCP(C) and Dr. Jonathan Prousjy, DPHE, DSC, ND, FRSH, Naturopathic Nutrition: A Guide to Nutrient-rich Food & Nutritional Supplements for Optimum Health (Get the book.)

"Alpha-tocopherol supplementation in racing cyclists during extreme endurance training. Int J Sport Nutr; 4(3):253-264. 1994 Rubenstein BB. Vitamin E diminishes the vasomotor symptoms of menopause (abstract). Fed Proc; 7:106. 1948 Salonen RM, Nyyssonen K, Kaikkonen J et al. Six-year effect of combined vitamin C and E supplementation on atherosclerotic progression. Circulation; 107:947-953. 2003 Sano M, Ernesto C, Thomas RG et al. A controlled trial of selegiline, alpha-tocopherol, or both as treatment for Alzheimer's disease: the Alzhmeier's Disease Cooperative Study." - Thomson Healthcare, Inc., PDR for Herbal Medicines, Fourth Edition (Get the book.)

"ACSM established categories of weight lifting goals: weight lifting for muscle building, power training, and local muscle endurance training. Muscle building: The suggested guidelines are 1. Increase load 2 to 10 percent when you can achieve 2 more than the desired number of reps. The desired number of reps is 6 to 12. 2. Begin training 2 to 3 days per week and increase to 4 to 5 days per week. 3. Take a 1- to 2-minute rest between sets. 4. Use moderate-contraction velocity. Power training: The suggested guidelines are 1. Use light loads, 30 to 60 percent of maximum repetitions. 2." - Vincent Giampapa, Ronald Pero, and Marcia Zimmerman, The Anti-Aging Solution: 5 Simple Steps to Looking and Feeling Young (Get the book.) "Local muscular endurance training: The suggested guidelines are 1. Use light to moderate loads, 40 to 60 percent of maximum repetitions. 2. Do at least 15 reps. 3. Take short rest periods—less than 90 seconds. Resistance Training with Pilates Athletic teams including professional football and basketball players and world-class golfers are turning to Pilates for training because it conditions forgotten small-muscle groups while larger muscles become increasingly toned and conditioned. Pilates never overtaxes your body, yet you will be surprised at what a good workout you get." - Vincent Giampapa, Ronald Pero, and Marcia Zimmerman, The Anti-Aging Solution: 5 Simple Steps to Looking and Feeling Young (Get the book.)

"As cardiac output increases with endurance training, venous tone also improves in both working and nonworking muscles.33 Increased VOzMax. The point at which oxygen consumption plateaus and shows no further increases, called maximal oxygen uptake or VOzMax, is generally regarded to be the most accurate single measure of the cardiorespiratory system's capacity for energy transfer.34 Endurance training can increase this vital capacity some 15 to 30 percent in the first three months of training and as much as 50 percent over a two-year period." - Michael Murphy, The Future of the Body: Explorations Into the Further Evolution Of Human Nature (Get the book.)

"Sustaining favorable blood sugar concentrations after endurance training by ingesting carbohydrates before, during, and after training is important for maintaining muscle glycogen stores (glycogen is the form in which sugar is stored in muscle as ready-to-use fuel), so that muscle recuperation is more efficient and the athlete is ready to perform again at his or her highest level the next day. So for now, honey appears to be a suitable source of carbohydrate that can help athletes perform at their best, but it does not appear to be a superior choice compared to other carbohydrates." - Michael Murray, N.D. and Joseph Pizzorno, N.D., The Encyclopedia of Healing Foods (Get the book.) "There are, however, many conditions in which extra protein is needed, including childhood/adolescence (growth), pregnancy, lactation, intense strength and endurance training, and when living with some diseases, such as AIDS and cancer. Elderly persons also may require additional amounts of protein. In these cases, multiply .8 gram by your weight in pounds. This will equal the grams of protein needed each day in a high-protein diet." - Michael Murray, N.D. and Joseph Pizzorno, N.D., The Encyclopedia of Healing Foods (Get the book.)

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