The Fitness Tech Report

Smartphone exercise programs, the accuracy of blood pressure apps and more.
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How Many Steps Make Up That Mile?

Knowing how many miles your increased lifestyle activity might be responsible for can be motivating.
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Marathoning and the Meniscus
by Cathy Fieseler, MD

Solutions and preventative measures to preserve the crucial cushioning in your knee.
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Heartburn Meds and Dementia Risk

A new study has found an association between chronic proton pump inhibitor use and increased risk of dementia.
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10 Ways to Fight Food Cravings

Self-distraction, psychological tricks and food management tips to keep unhealthy snacking at bay.
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How To Feel Full On Less Calories
by Paige Smathers, MS, RD

Registered dietician Paige Smathers weighs in on how to establish a better relationship to your food.
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The Clinic

Take Hypertension Medicine Before Running?
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With Leaky Heart Valves, Which and How Severe?
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A Second Opinion Before Surgery
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“Hamstring Tendonitis” Doesn’t Address Cause
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The Back Page

AMAA Boston 2016 – The AMAA/ARA Staff View

On the Road Again! The East Coast “NATIONAL RUN A MILE DAYS” TOUR has a new twist in 2016. It’s the “Dave & Dan Tour!”

SEEN AND HEARD….at Track Meets from local high school tri-meets to the venerable PENN RELAYS.
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Do New Fat Findings Conflict With Dietary Recs?

Just when many followers of public health recommendations no doubt felt the debate about dietary fats could not get more complicated, brand new examination of never-before analyzed, decades-old data has called into question recommendations on saturated fat intake, and even on plant-based polyunsaturated oils.

The two studies have both found that replacing saturated fat in the diet with presumably healthier omega-6 oil did nothing to improve mortality rates in subjects, and in the cases of both men who had endured a recent coronary event and seniors of both genders, the mortality rate even seemed to increase among those who had converted from saturated fat to omega-6 oil in their diets.

However, a close reading of the new findings does not in fact reveal much disparity between current dietary recommendations and the new evidence, though there are subtle points to be illuminated along the way to making sense of it all.

The Sydney data
In 2013, research from Sydney, Australia conducted between 1966 and 1973 was discovered on magnetic tape that had never been analyzed. Reports at the end of a trial conducted among 450 men with recent coronary events showed increased all-cause mortality among those receiving omega-6 linoleic acid in lieu of saturated fat in their diets. The analysis was published in BMJ, calling into question 40-year-old recommendations from the American Heart Association (AHA), among other institutions that guide us.

The Minnesota data
In 2016, scientists re-analyzed a second cache of four-decade-old, unpublished data from Minnesota on women and men ages 20 to 97, and also published the new findings in BMJ. The intervention group (which replaced saturated fat with linoleic acid from corn oil and corn oil polyunsaturated margarine in their diets for at least one year) had a greater reduction in serum cholesterol than the control group (whose diet was high in animal fats, “common margarines” and shortenings). However, this didn't translate to a lower mortality rate. Among seniors, mortality risk seemed higher with the omega-6 intervention diet, in fact. (continued)

 

What Is The Right Amount of Protein?

Protein seems all the rage these days. It is touted boldly and proudly on the labels of meal-replacement beverages, energy drinks, granola bars, and endless made-to-order smoothies to which protein powder has been generously added, despite soy or cow’s milk and yogurt already providing ample protein in most of these concoctions.

Protein facilitates muscle growth and repair by providing the essential amino acids the body needs before, during and after strenuous activity. It also boosts the immune system, which can become compromised during heavy training. And so while people who exercise strenuously and regularly need more protein than the Recommended Daily Allowance calls for, the truth is that they only need a little bit more.

Furthermore, remember that even these folks, who need only a small increase in protein intake from the RDA, need significantly more protein than sedentary people need. Unfortunately, many sedentary people are listening to the ill-informed battle cry that protein is the miracle macronutrient that will see them to a better body weight, by steering them away from the dreaded carbs.

The problem with protein
The trouble is, the RDA for protein is just 0.8 g per kg of body weight (0.35 g/lb). According to Olympic endurance coach Chris Carmichael, the average American diet receives twice that amount.

And even more crucially, science has shown that consuming above 2 g of protein/kg daily (0.9 g of protein/lb) has no additional benefits. Athletes have been trying for years to up their protein intake to improve performance--by gulping down raw eggs, protein powders, milkshakes and lots of meat. But the vast majority of this extra protein is simply converted to fat for storage. Some portion of it is also converted to glycogen in the liver, which is there as a fuel reserve during intense or long-duration exercise.

What many non-athletes don’t understand, then--and food marketeers aren’t helping clarify the point-- is that they do not need to supplement protein or look for it as an important added bonus to all health bars and drinks, as many people nowadays seem to be fixated on doing. And if you are more or less sedentary, you are almost certainly already ingesting far too much protein, which is not just abundantly present in beef, pork, chicken and fish but also in all fortified bread, pasta, rice, beans, nuts, breakfast cereal, oatmeal, yogurt, cheese, “health” bars, energy drinks and much more.

Athletes, aim for a modest increase from the RDA for protein: instead of 0.35 g/lb daily, try for 0.5 to 0.7 g/lb of body weight. This means a 165-lb athlete should aim for just 80 to 105 g of protein daily--an amount they are likely already getting. Carmichael notes that he often has to reduce his athletes’ protein intake initially to dial down their overconsumption of overall calories; it is the first culprit and the best one to cut first because it is more than they can use anyway. (continued)


editorial board

Kenneth Cooper, MD
Kevin Beck
Jack Daniels, PhD
Randy Eichner, MD
Mary Jo Feeney, MS, RD
Mitchell Goldflies, MD
Paul Kiell, MD
Sarah Harding Laidlaw, MS, RD
Paul Langer, DPM
Douglas Lentz, CSCS
Todd Miller, MD
Gabe Mirkin, MD
Col Francis O’Connor, MD
Stephen Perle, DC, CCSP
Pete Pfitzinger, MS
Charles L. Schulman, MD
Bruce Wilk, PT, OCS
Mel Williams, PhD
Michael Yessis, PhD
Jeff Venables, Editor

board of directors

Jeff Harbison, President
Bill Young, Secretary-Treasurer
Immediate Past-President
(Vacant) Vice President
Robert Corliss
Charles L. Schulman, MD, AMAA Pres.
AMAA President
Terry Adirim, MD, MPH
Gayle Barron
Sue Golden
Senator Bill Frist, MD
Jeff Galloway
Jeff Harbison
Ronald M. Lawrence, MD, PhD
Jeff Moore
Noel D. Nequin, MD
David Pattillo

Association Staff

Executive Director: Dave Watt
Project Consultant: Barbara Baldwin, MPH

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