Advanced Nutritional Strategies for Optimal Health and ...€¦ · benefits of Quercetin. Quercetin...
Transcript of Advanced Nutritional Strategies for Optimal Health and ...€¦ · benefits of Quercetin. Quercetin...
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Advanced Nutritional Strategies for Optimal Health and Performance in
Warfighters
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Primary Funding• Department of Defense - Combat Feeding
Program, Natick, MA• DARPA (Defense Advanced Research Project
Agency)• Quercegen Pharma• Gatorade Sports Science Institute• National Institute of Health (NIH)• National Cancer Institute (NCI)• American College of Sports Medicine Foundation
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Optimal Health & Performance
MIND
BODY
NUTRITION PHYSICAL ACTIVITY
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Brain/Muscle Food - Best Bets• Carbohydrates – Good bet to delay mental and
physical fatigue• Caffeine – Good bet to delay mental and physical
fatigue• Optimal doses vary widely and side effects can be
serious in high doses, especially if combined with other stimulants
• Quercetin – Good evidence of a benefit on mental and physical fatigue
• Curcumin – Some evidence of faster performance recovery following muscle damage
• Muscadine Extract – Rising fast
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• Tyrosine – Reasonable evidence of benefits on mental function, but not in athletes
• Ginseng – limited evidence of a benefit on cognitive function, but not physical performance
• Ginkgo Biloba – limited evidence on cognitive function but not physical performance
• Tea Catechins – good indirect evidence of a possible performance benefit, but no data of a specific benefit on mental or physical performance
Brain/Muscle Food - Long Shots
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• Amino Acids – mixed evidence, but preponderance of evidence does not support benefit
• Choline/DMAE – no good evidence of a benefit
• Ephedrine/amphetamine – evidence supports a performance benefit, but side effects are too great.
• Omega-3 fatty acids – good evidence for a role in brain development and cognition, but no evidence for improved mental/physical performance in adult exercisers.
Brain/Muscle Food - Losers
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Quercetin
• Flavonol consumption by U.S. adults is approximately 20-50 mg/day (quercetin 3/4s this amount)
• Apples, onions, berries, red grapes, black tea, and other fruits and vegetables are sources of quercetin. One large red apple has ~10 mg quercetin.
• Quercetin is readily absorbed with plasma half-lives of 6 to 12 hours.
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O
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Quercetin
Food Additive in Japan;Supplement in US;GRAS in US; FDA-notified GRASin process
Worldwide inexpensiveGMP supply is in place.
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• Central Nervous System
• Caffeine-like CNS stimulation
• Increase in oxidative metabolism via increased mitochondria
• Reduced oxidative stress & inflammation
• Muscle
• Increased oxidative metabolism via increased mitochondria
• Reduced oxidative stress & inflammation
Hypothesized Mechanisms of Performance benefits of Quercetin
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Quercetin Can Increase Mitochondrial Number and Function in Muscle and Brain
in rodents
• Ingestion of as little as 12.5 mg/kg in mice and rats (~875mg in humans) of quercetin for 7 days increased mitochondrial mass/capacity by 25 - 100% in skeletal MUSCLE, Liver, and BRAIN.
• Studies are ongoing in humans in my lab.• Effects are lost after 7 days without Q.
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Fig. 2A. mtDNA Muscle (Top) & Brain
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Fig. 2B. Cyt.C Muscle (Top) & Brain
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Importance of Mitochondria• Powerhouse of the cell
–Oxygen consumption and ATP production–Regulates substrate utilization (fat vs
carbohydrate)– Important regulator of cell death
(apoptosis) and aging• Most important limiting factor to endurance
exercise performance– Increases VO2max, utilization of fat
relative to carbohydrate, spares muscle and liver glycogen and increases lactate threshold
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Health Effects of Mitochondria Loss/Dysfunction
• Exercise intolerance • Metabolic diseases
–Obesity–Cardiovascular disease–Diabetes
• Neurodegenerative Diseases–Age-related Dementia–Alzheimer’s Disease–Frailty Syndrome–Sarcopenia (Cachexia/Wasting Syndrome)
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Quercetin Can Increase VO2 max and Endurance Exercise Performance in
rodents and humans
• 7d of Quercetin feeding was associated with– Increased endurance performance during force
treadmill running and voluntary wheel running in sedentary mice
– Increased VO2max and endurance cycling in fit, but not highly trained, humans.
• Benefits are lost after 7 days without Q.
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Maximal Exercise Capacity
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Voluntary Wheel Running
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Voluntary Wheel Running Apparatus – Test of 24 hr Physical Activity Patterns
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Health Sciences Research Center
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Health Sciences Research Center
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7-day Quercetin (1000mg/d) Increased Maximal Aerobic Power (~3.9% in Humans)
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7-day Quercetin (1000mg/d) Increased Endurance Cycling Capacity (~13% in Humans)Ti
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Summary of Performance Studies• Quercetin feedings of as little as 12.5mg/kg/d for 7 days
is associated with– ~30% - 100% increases in mitochondrial
density/capacity in skeletal muscle, brain, and liver of mice and rats
– Increased VO2 max and endurance capacity (both rodents and humans)
– Faster recovery of performance following exercise- induced muscle-damage
– Exercise training and Quercetin have synergistic benefits
• Biological mechanisms include pathways in both muscle and brain
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Optimal Health & Performance
MIND
BODY
NUTRITION PHYSICAL ACTIVITY