We came across this new study below regarding probiotic use in athletes.

While we include a probiotic in our foundational programs for athletes and clients with compromised digestion and depressed IgAs (tested via saliva testing), we also encourage fermented foods (i.e. sauerkraut) and feature cultured vegetables on the Eat Like the Pros menu. The connection between digestion and immunity is a strong one. It is important that our clients aren’t dealing with colds during the season, or anytime for that matter!

Below is the abstract and summary of key findings (provided by Emerson Ecologics).

Author: Steve Austin, N.D.
Reference: Cox AJ, Pyne DB, Saunders PU, Fricker PA. Oral administration of the probiotic Lactobacillus fermentum VRI-003 and mucosal immunity in endurance athletes. Br J Sports Med 2010;44:222-6.
Design: Randomized double blind cross-over intervention trial
Participants: 20 healthy male long-distance runners, mean age 27 years
Study Medication and Dosage: 12 billion spore-forming units per day of Lactobacillus fermentum in freeze-dried powder placed in capsules or identical-appearing placebo administered in two divided doses per day for one month
Primary Outcome Measures: Incidence, duration, and severity of respiratory infections

Key Findings: Mean episode severity on a scale of 1-to-3 (where “1″ was mild and “3″ was severe) was 1.0 in the probiotics group versus 1.7 in the placebo group P=0.06 for the difference). The number of symptomatic days in the probiotics group totaled 30 versus 72 with placebo (P<0.001 for the difference). The trial was underpowered to detect a significant reduction in the actual number of respiratory infections, though the number of episodes in the probiotics group (4) was less than half the corresponding number in the placebo group (9).
Treadmill performance was also tracked and was not affected significantly by probiotics or placebo interventions. A statistically-nonsignificant doubling of interferon gamma levels was noted in the probiotics group.

Practice Implications: Strenuous exercise has been reported to increase susceptibility to common colds. Previous research suggests that secretory IgA may decrease as a result of strenuous training. Some researchers have suggested that these decreases could be responsible for the higher incidence of colds reported in training athletes. IgA levels did climb in the current trial (21-29%) but these increases did not achieve statistical significance. That said, however, a variety of immune parameters have previously been reported to respond to probiotics therapy (e.g., the phagocytic action of white blood cells).

Previous double blind research has shown a reduction in severity and duration of colds in both children (Pediatrics 2009;124:e172-9) and adults (Clin Nutr 2005;24:481-91). This trial confirms previous evidence that probiotics have similar effects in athletes in training (e.g., Int J Sport Nutr Exer Metab 2007;17:352-63).

We still do not know optimal doses for probiotics or which strains are most effective. However, relatively common strains of Lactobacilli and Bifidobacteria appear to provide a significant prophylactic and therapeutic effect. Adult doses in positive trials often range between 10 and 20 billion spore forming units per day.

Healthcare practitioners may now advise athletes in training that taking probiotics prophylactically could reduce the risk of acquiring a cold.

Unlike with some other supplements in the news these days, ingesting probiotics will not disqualify anyone from an athletic event.

Julie H. Burns, MS, RD, CCN is founder of SportFuel and Eat Like the Pros®, both located in the Chicago suburbs. SportFuel is an integrative nutrition consulting firm, while Eat Like the Pros is an organic meal delivery service. Julie’s past and current clients include the Chicago Blackhawks hockey team, Chicago White Sox baseball team, Chicago Bears football team, Chicago Bulls basketball team, Northwestern University’s varsity teams, Next Level Performance and individual pro and elite athletes.

Jenny Westerkamp, RD is a registered dietitian and nutrition consultant for SportFuel and Eat Like the Pros, both based out of the Chicago suburbs. SportFuel is an integrative nutrition practice, while Eat Like the Pros is an organic meal delivery service. Jenny is also the co-founder of All Access Internships, a website dedicated to serving the dietetic student community. She enjoys writing about real food and has contributed a variety of websites, newsletters, online magazines, and blogs.

Vitamin D, a much-researched HORMONE (yes, hormone) has made its way into mainstream buzz. You can find it fortifed in a variety of food products including fruit juices and milk. Vitamin D once was thought to be mostly involved in bone development, but in fact, it wears many hats! Did you know that Vitamin D can up-regulate and down-regulate at least 1,000 genes? There is also growing support that it plays roles in the immune system, cardiovascular health, and even athletic performance! Here is an interesting article on vitamin D and athletic performance from the New York Times.

Where do you get Vitamin D from?
The sun is the best and most natural form. In fact, the UV light provides not only D3, but 9 other forms of Vitamin D with likely, but as yet unknown, function. We recommend organ meats, salmon, and real milk as well as cod liver oil (We love Green Pasture Blue Ice Royal!) to get food sources of vitamin D. Also, spending 30 minutes per day in the sun (in the summer months) is beneficial.

At SportFuel, we first recommend a Vitamin D home test from ZRT labs (email us and we’ll send you a test kit!). You can also go to your physician and it is most likely covered by insurance. Aim for blood levels of 25OH Vitamin D to be at about 50 nanograms per milliliter at least. We want all our SportFuel clients athletes to be at 70-90ng/mL. If low in vitamin D, and when food is not enough, we typically recommend 5,000IU daily of Vitamin D3 (and sometimes more depending on current levels or when someone is sick). Unfortunately, vitamin D3 is synthetic, so always tell your health professional how many IUs you are taking so as not to take a toxic level (the cases of vitamin D toxicity are rare, and some studies report toxicity at 100,000IU/day). It is interesting to note that with the sunlight exposure that provides vitamin D, your body can actually automatically turn off Vitamin D production when it is sufficient…always trust the body!!

Julie H. Burns, MS, RD, CCN is founder of SportFuel and Eat Like the Pros®, both located in the Chicago suburbs. SportFuel is an integrative nutrition consulting firm, while Eat Like the Pros is an organic meal delivery service. Julie’s past and current clients include the Chicago Blackhawks hockey team, Chicago White Sox baseball team, Chicago Bears football team, Chicago Bulls basketball team, Northwestern University’s varsity teams, Next Level Performance and individual pro and elite athletes.

Jenny Westerkamp, RD is a registered dietitian and nutrition consultant for SportFuel and Eat Like the Pros, both based out of the Chicago suburbs. SportFuel is an integrative nutrition practice, while Eat Like the Pros is an organic meal delivery service. Jenny is also the co-founder of All Access Internships, a website dedicated to serving the dietetic student community. She enjoys writing about real food and has contributed a variety of websites, newsletters, online magazines, and blogs.

Sniffles and a sore throat in July?  I usually don’t associate summertime with getting a cold/flu.  Yet, last week I developed had all the symptoms of a classic cold.  And the one thing I craved most: Chicken Soup.  Even in 105′ heat, I craved a steaming bowl of Chicken Soup.  For the scientist in all of us – and for those that love the show “mythbusters” – here’s a evidence-based reason to make bone broth a regular part of our diet.  Francis Pottenger- the doctor famous for his research on the diets of cats – also helped to highlight the benefits of gelatin in digestion.  Here are some statements he made:

“Cooked foods interfere with the ability to absorb digestive juices. Hydrophilic colloid (gelatin) brings about conditions in the stomach during digestion which approach those resulting from the consumption of foods in their natural state. So if you eat cooked foods, hydrophilic colloids can help with digestion and the assimilation of food.”

“If man did not cook his food, there would be no need for the addition of any hydrophilic colloid to his diet. Uncooked foods contain sufficient hydrophilic colloid to keep his gastric mucosa in excellent condition.”

“Hydrophilic colloids lesson gastric irritation by absorbing the digestive secretions of the stomach so that digestion takes place within a mass of food.”

“It has a wide range of usefulness in gastro-intestinal ailments…ranging from heartburn and indigestion to spastic colitis and more.”

So people, what did we learn from today’s lesson: if we cook, we need gelatin.  What is the easiest way to get gelatin into your diet?  Make slow-simmered, homemade bone broth.  And once you have your gelatinous broth, here is a delicious summer recipe for all to savor.  It’s got the extra enzymatic punch of pineapple, a little spicy kick and is served chilled.

Pinata Gazpacho

Ingredients:

3 cups homemade chicken stock
5-6 medium tomatoes
2 large cucumbers
1/2 of a fresh pineapple, cored and chopped
1/2 large red onion
2-3 garlic cloves
1 jalapeno or serrano pepper (optional)
1 bunch cilantro
Olive oil
Freshly squeezed lemon or lime
Sea salt
Freshly ground black pepper
Avocado (optional)

1. Chicken broth should be ready in the refrigerator

2. Peel the tomatoes, remove the seeds, and cut into large chunks. The best way to peel tomatoes: fill a medium saucepan halfway with water (enough to cover your tomatoes), bring to a boil, place the tomatoes in and boil for one minute — set aside to cool and peel). Add to the a bowl, or the bowl of your food processor. (I do it in my food processor.)

3. Peel the cucumbers, scrape out the seeds, and cut into large pieces. Add to bowl.

4. Remove the skin from the pineapple, core and chop 1/2 for recipe. Add to bowl.

5. Peel the onion and cut it up, crush the garlic and add to bowl.

6. Rinse the cilantro, chop, and add to bowl.

7. If using the food processor, pulse a few times for chunkier gazpacho. Blend longer for smoother gazpacho.

8. Transfer to a large bowl. Add the chicken stock. Add a glug of olive oil and a glug of vinegar. If using lemon or lime juice, squeeze a little in. Stir.

9. Season to taste with sea salt and freshly grated black pepper.

10. Taste and add olive oil, vinegar, salt and pepper until it is to your liking.

11. Serve with chunks of avocado.