CARBOHYDRATES MATTER FOR ENDURANCE TRAINING
Whether you are an ultra-marathoner, periodic 5k enthusiast, or generally obsessed with running, you can appreciate the dedication of putting one foot in front of the other for miles at a time. The runner’s high feels amazing, and there is something very satisfying about making progress on your training day after day, and week after week.
You may have off days in your training regimen, or you may encounter plateaus in your progress. While there are many variables around improving fitness and performance, such as stress, sleep, mood, soreness, and energy level, one of the biggest factors is the type, time, and total amount of carbohydrates consumed.
Glucose is the fuel for life. In moderate to vigorous exercises, the body relies on predominantly two forms of glucose as the fuel to keep going – muscle glycogen and free-floating glucose in the blood (i.e. blood sugar).
Muscle glycogen is how muscles store energy. It is biological equivalent of a “battery” and provides muscle cells direct access to an energy supply. From an evolutional point of view, muscle glycogen serves as an energy store in “fight or flight” situations. FIGURE 1 shows the reliance on muscle on different energy source during the duration of exercise. Muscles rely almost exclusively on muscle glycogen for energy during the first 10 minutes of exercise and then switch to a combination of energy sources from both muscle glycogen and blood glucose.
As muscle glycogen diminishes during the exercise, muscle’s reliance on blood sugar as an energy source picks up. When muscle glycogen decreases, the body’s reliance on blood sugar increases. As shown in FIGURE 1, about 45 mins into your exercise, your muscles draw about an equal amount of energy from glycogen and blood sugar; but after an hour into the exercise, 75% of the energy supply comes from blood sugar while 25% comes from glycogen.
FIGURE 2 shows that muscle glycogen usually becomes functionally depleted in 60 minutes during heavy exercise and in 2 hours during moderate exercise – meaning, your battery (i.e. access to fast release energy) runs out. After this point, to keep going, energy must come from burning blood sugar.
When your glycogen runs low, and your muscles scream for energy, your brain throws a wrench into the mix: low glycogen triggers a protective instinct from the brain – when it anticipates high rates of glycogen depletion, it slows down the body in an attempt to conserve energy.
Therefore, the ability to replenish blood sugar fast is essential. To quickly charge blood glucose, you need access to a high glycemic index (GI) carbohydrate as well as controlled release carbohydrate. The high GI carbohydrate gives you immediate fuel- like putting gasoline on a fire, while a controlled-release carbohydrate keeps the fire going- like coal in a generator.
EQ Power Up and Mocca Shots gummies will do exactly that for you – Power Up packs a combination of fast and controlled-release carbohydrates and Mocca Shots have fast release carbohydrates, both have caffeine to keep you alert and vitamin B complex to keep your “biological generator” greased and working efficiently. SGC’s Functional Gummy Delivery System (FGDS) works in two ways – mucosal absorption quickly pumps precious glucose fuel directly into blood stream (bypassing the digestion process), and chewing gummies triggers the brain to sense that more carbohydrates are on the way and allows the brain to loosen the rationed grip on energy supply thus improving athletic performance.
After exercise, glycogen synthesis increases in order to replenish glycogen reserves; blood sugar levels are essential to this process. It has been observed that, after a glycogen depletion event (or an exhaustive exercise session), the body has a protective response of replenishing two times the amount of glycogen in an attempt to ensure that depletion does not happen again. Within 30 minutes after exercise, the body is most primed to sponge up blood glucose and replenish muscle glycogen reserves; however, efficiency to replenish glycogen gradually decreases post-exercise and stops after 6 hours.
Recover gummies are designed to support the glycogen recharging process. Recover is packed with high GI sugars, which quickly spike blood glucose through mucosal absorption. Moreover, vitamin B and BCAAs are readily available with blood glucose to “grease the machinery” for the glycogen synthesis and muscle cell growth. The result is quicker and efficient glycogen synthesis, higher glycogen reserves.
TABLE 1 is a recommend regime for a runner to take advantage of FGDS for better sports performance and faster muscle growth.
Mocca Shots deliver dark chocolate flavor, one cup of coffee’s worth of caffeine each
SEATTLE, Aug. 9, 2018 — Seattle Gummy Company (SGC) recently launched Mocca Shots™, a new product with the highest caffeine concentration available on the market. Each Mocca Shots™ dark chocolate gummy packs 100 mg of caffeine, the equivalent of a regular cup of coffee.
SGC’s Mocca Shots are unique to the market, bringing consumers flavor, convenience, and performance in one powerful gummy. Benefits include:
- Delicious taste: SGC’s patented technology masks bitterness while bringing out the delicious taste of dark chocolate.
- Quick absorption, reduced jitters: The caffeine in Mocca Shots™ is absorbed faster than other products via mucosal absorption, and the combination of active ingredients improves focus and alertness while reducing the caffeine jitters.
- Non-spill convenience: Mocca Shots™ come in a convenient resealable pouch with 2 gummies, so you can carry the equivalent of two cups of coffee in your pocket, and they don’t spill.
The caffeine in Mocca Shots™ works 5x faster because ingredients are absorbed through mouth mucosa, by-passing the normal digestive process.
“As a result,” says Dr. Connie Wan, CEO, “next to an IV, Mocca Shots are the fastest way to deliver caffeine directly into the blood stream.” SGC’s Functional Gummy® Delivery System is key to masking caffeine’s unpleasant taste and anxious side-effects while improving absorption and bioavailability. This allows you to feel the caffeine kick within minutes of taking the product.
Why Chocolate Gummies? Caffeine increases alertness, focus, cognition and attention but often with jittery side-effects. Research shows that caffeine and cocoa together do the same trick but with enhanced focus and reduced anxiety. The combination results in a clean and focused energy without the jittery feeling associated with other caffeinated products. “Feedback we get confirms the science behind Mocca Shots,” says Dr. Connie Wan. “Customers love the clean energy feeling and are amazed at how quickly and effectively Mocca Shots work when they are painfully fatigued or need to be productive.”
Try a sample pack of Mocca Shots High Energy Gummies for just $9.99: https://seattlegummy.com/product/mocca-starter-pack/
About SGC: SGC is an R&D focused developer of nutraceutical and pharmaceutical gummy products. The company specializes in formulating Functional Gummy® products combining the wealth of the in-house knowledge in pharmaceutics, chemistry, western medicine and herbal medicine. The company provides performance gummies® inspired by Traditional Chinese Medicine including MOCCA SHOTS™, ENERGON QUBE™, FUNTIONAL FRUIT®, and SEATTLE BEAUTY®.
Here at the Seattle Gummy Company, we’re always looking for ways to incorporate gummies into everyday items—or as we say, to “gummyize” things. Instead of making a cookie gummy, which doesn’t sound too nice, we decided to stick some Functional Fruit into a classic: oatmeal raisin cookies. The result is Functional Cookies; what follows is the recipe:
- 1/2 cup butter (unsalted), softened
- 1/2 cup packed light brown sugar
- 1/4 white sugar
- 1 egg
- 1 tsp vanilla extract
- 5/8 cup all-purpose flour
- 1/4 tsp baking soda
- 1/2 tsp salt
- 1 1/2 cup quick-cooking oats
- 1/2 cup chopped, toasted walnuts
- 2 packs Functional Fruit
Step 1: Pre-heat the oven to 325 degrees F. Toast walnuts until golden brown (about 4-5 minutes at medium heat)
Step 2: In a large bowl, cream together the two sugars and the butter until smooth. Beat in the egg, then stir in vanilla. Combine flour, baking soda, and salt; stir into creamed mixture until just blended. Mix in quick oats, walnuts, and Functional Fruit. Drop heaping spoonfuls onto un-greased baking sheets.
Step 3: Bake for 12 minutes in the oven. Allow the cookies to cool on the baking sheet before transferring to wire rack.
Step 4: Profit? No, probably not—but you have cookies now!
With health and diet fads coming and going faster than a toupee in a hurricane, the need to innovate is constant. The juice cleanse—specifically the green variety—has been the latest, and perhaps longest running health-oriented “cleanse.” It’s meant to reset your gut, and get you on track for your health goals. A recent Washington Post article is claiming that juice cleanses are ‘so last year;’ supposedly the latest movement is the so-called “gummy bear cleanse.” Since our name is Seattle Gummy Company, our interests were certainly piqued.
We wanted to understand exactly why this would work, and what the effects might be (nasty, is what we discovered). After some research it seems the company offering this week-long cleanse, Sugarfina, is offering more of a tongue-in-cheek gimmick. However, there is, perhaps, a more niche trend out there that involves “sugar-free” gummies; more specifically, gummies that contain pass-through sugars. “A pass-through sugar is a type of carbohydrate that is not absorbed by the digestive track,” says Brenden Carlson, our resident gummy scientist.
The more niche version of this cleanse works because one notable property of these sugar-substitutes is that they aren’t absorbed by the digestive tract. These sugars are also very hydrophilic and can lead to more water being absorbed into the colon. Without going into too much graphic detail, this may lead to gastric distress. “Long after eating about 20 of these all hell broke loose. I had a gastrointestinal experience like nothing I’ve ever imagined,” said a reviewer of some sugar-free gummy bears.
To be clear, none of our products should be taken to fulfill your gummy cleanse; they won’t have any of the above-mentioned effects.
Did you know that the perfect training partner could be one who can offer you emotional support, rather than strictly practical? The benefits of exercising with a partner (or even a larger group) have long been discussed. From the motivational benefits to the opportunity to learn new techniques and making sure you never miss a session – all things you can miss out on when you’re responsible for motivating yourself. Whether that’s a regimented gym regime, a simple jog or home circuits, it’s common wisdom that having a partner to motivate you is a great boon to your effectiveness.
There are, however, great benefits that can be gathered from trying out something new and doing exercise with your significant other, something which the research shows can boost you to an even higher level.
A Competitive Edge
Aside from the obvious benefits of being able to motivate one another and behave competitively to enhance your workouts, there have been studies demonstrating the specific benefits of exercising with your partner.
Your body releases endorphins and various other hormones when exercising. Merely being in the presence of your partner when you’ll be feeling on top of the world is reason enough and can help to strengthen your relationship.
Working out with a person you are intimately involved with on all levels can bring the benefit of diversifying your workout. Imaginative fitness exercises for partners can become second nature with someone you feel physically comfortable in the company of, as opposed to a close friend or partner you might feel physically awkward with, regardless of the depth of your relationship.
Building Mutual Interests
The benefit of exercise via sports cannot be underestimated, either. Couples frequently report not being interested in their opposite halves’ interests, and the common trope we see is the disdain with which a stereotypical girlfriend views a stereotypical boyfriend’s football interests.
By playing a mutual sport or doing a mutual activity, however, you can build a hobby together; a shared interest and a chance to share your passions, or rivalries, and always have something to enjoy and debate together. Researchers have even suggested that mutual activities of this type are crucial to a long relationship. That’s not to say every interest should be cooperative – you still need ‘you’ time.
The Long Term
Bear in mind that physicality is not the be all and end all to a happy relationship. Whilst research has showed that, in under 35s, weight is very important, over that age it’s seen as less of an issue.
If you put aside the obvious issue of physicality and think about the holistic benefits, exercise with your partner is a very effective and versatile way to get you feeling closer and enjoying your time together even more than you may already be.
Thanks for reading.
by blog contributor Jackie Edwards
SEATTLE, Washington − Seattle Gummy Company (SGC), a Seattle Washington based nutraceutical and pharmaceutical company, has gained Chinese government approval for its wholly owned subsidiary in China, SGC (Beijing) Technology Co., Ltd. (SGC China). Headquartered in Beijing, SGC China has been granted a business license by the Chinese government in nutraceutical and food industry with the permits to manufacturer, develop, distribute, market, wholesale, retail, import and export the products.
Lead by Kelly Wei, a marketing veteran from the China Central Television (www.cctv.com), SGC China will be focusing on marketing and sales of the SGC’s Functional Gummy® products into the Chinese consumer market. The company will be expanding its China presence by hiring additional marketing, sales and operation personnel in the coming months. Further expansion into the cGMP manufacturing capabilities in China has already been planned in the near future.
“With our wholly owned subsidiary gaining the full operational approval from the Chinese government, we are now the only foreign supplement company who can move our products from our U.S. factory to the shelves in Chinese stores without going through any intermediaries. We’ve essentially built an express highway for our functional gummy® products to quickly access the Chinese market and befits Chinese consumers. Gummy supplements market is playing the catch up in China. We are expecting an exponential growth in this market sector similar to the white-hot expansion witnessed by the US market in the recent years. With our fully licensed Chinese subsidiary in place, SGC is perfectly positioned for a quick Chinese expansion,” said Ms. Wei.
About Seattle Gummy Company (SGC): SGC is an R&D focused developer and manufacturer of nutraceutical supplements. The company specializes in formulating Functional Gummy® products combining the wealth of the in-house knowledge in pharmaceutics, organic chemistry, natural product chemistry, western medicine, and herbal medicine. SGC’s products are rooted in the company’s deep understanding of human nutritional and physiological needs and backed by research and science. The company provides performance focused nutraceutical supplements fit to each customer’s unique life style. The current nutraceutical product line includes FUNTIONAL FRUIT®, ENERGON QUBE™, SEATTLE BEAUTY®, and BRAINY KIDS™ supplements. To learn more about SGC, visit http://www.seattlegummy.com
Mindfulness practices such as meditation and yoga have long been touted for their immediate benefits such as reduced stress and anxiety levels, lower blood pressure, and enhanced happiness. Studies have shown these beneficial effects can be experienced in as few as eight weeks. Now scientists from UCSF and Harvard have provided another reason for you to start or stick with your meditation routine. It seems that meditation may slow down the aging at the cellular level by extending telomeres, which could potentially lead to far-reaching benefits such as adding years to your live and improving cognitive function well into old age.
Telomeres are the protein end-caps of our chromosomes. They function to protect the integrity of our DNA. Like a cellular biological clock, they’re extremely correlated with age; each time a cell replicates, we lose a tiny bit of the end-caps. Therefore, the older we get, the shorter our telomeres. Eventually, the telomere gets so short that our DNA frays like a shoelace lost its protective plastic end-cap, our cells can no longer replicate, and our body can no longer renew and recover.
Telomerase is an enzyme in the body that prevents telomere shortening. In certain circumstances, telomerase can even add telomeric DNA back to the telomere and help our cells stay young. Unfortunately, as cell ages, telomerase becomes less active leaving us at the mercy of the relentless of time.
Previous study has shown that higher levels of stress in woman seemed to correlate with shorter length of telomeres when compared to woman with lower stress. In some cases, the researchers have observed as much as a decade worth of additional aging in high stress woman.
Given that mindfulness practice has been historically connected to reduced ruminative thinking and stress, UCSF scientists suggested in a 2009 paper that mindfulness meditation may have potential positive effects on preservation of telomere length and telomerase activity.1
A group of scientists from the Harvard Medical School investigated this idea by leading a study comparing telomere length of experienced loving-kindness meditation practitioners with that of non-meditators. Results revealed that those with more years of meditation practice had longer telomere length overall, and that women meditators had significantly longer telomeres as compared to women non-meditators. These findings support meditation’s positive effect on healthy cellular aging.
Life can be crazy sometimes. Once in the while, I would catch myself in the mirror with my hairs fraying and face frowned. If you are in the same boat, relax and take a few deep breaths. A 5-minutes meditation could do wonders to our psychological wellbeing and appearance too.
Thanks for reading.
Dr. Connie Wan
- Elissa Epel, Jennifer Daubenmier, Judith Tedlie Moskowitz, Susan Folkman, and Elizabeth Blackburn, Meditation Slow Rate of Cellular Aging by extending Telomeres, Annuals of the New York Academy of Sciences, 2009,1172: 34–53, DOI: 10.1111/j.1749-6632.2009.04414.
- Elizabeth A.Hoge, Maxine M.Chen, EstherOrr, Christina A.Metcalf, Laura E.Fischer, Mark H.Pollack, Immaculata DeVivo, Naomi M.Simon, Loving-Kindness Meditation practice associated with longer telomeres in women Brain, Behavior, and Immunity, August 2013, 32: 159-163.
SEATTLE, Washington − Seattle Gummy Company (SGC), a Seattle Washington based nutraceutical and pharmaceutical company, has gained trademark registrations from the United States Patent and Trademark Office (USPTO) on several key product brands: FUNTIONAL GUMMY®, FUNCTIONAL FRUIT®, and SEATTLE BEAUTY®. Built upon its proprietary Functional Gummy® technology platform, SGC has developed and market-tested nutraceutical products in each of these product categories.
Functional Fruit® includes a line of all natural whole-fruit based multivitamin infused fruit bits. Naturally sweet and delicious, Functional Fruit® multivitamin products are minimally processed preserving the natural health benefits and delicious taste of real fruits. The products contain no added sugar, no artificial flavor, no artificial sweetener, no artificial coloring and is certified as organic by USDA.
Energon Qube® includes a line of performance gummies taking sports nutrition to the next level. Combining advanced carbohydrate formulations with functional compounds, Energon Qube® products are designed to fuel the body and mind for optimum performance. Each Energon Qube® product has a unique glycemic and functional profile to accommodate the performance objectives of active lifestyles. The first two products to be launched in the coming months are “Power Up,” a pre-workout product, and Recover, a post-workout product.
Seattle Beauty® includes a line of beauty-focused supplements tailored to woman’s unique biological needs. Building upon “beautifying from inside out” product philosophy, Seattle Beauty® products tap into the thousands years of beauty knowledge from Chinese herbal medicine combined with the model physiological understanding of woman’s unique nutritional needs. The first product, Seattle Beauty® Angelica, is a multivitamin product fortified with biotin, enriched with collagen and synergistically enhanced with a prized Chinese beauty herb. The product has been raved by the consumers to promote a healthy and youthful skin and beautiful and strong hair and nails in limited market release early this year. Seattle Beauty Angelical is scheduled to launch national wide in Q4 this year.
About Seattle Gummy Company (SGC): SGC is an R&D focused developer and manufacturer of nutraceutical and pharmaceutical products. The company specializes in formulating Functional Gummy® products combining the wealth of the in-house knowledge in pharmaceutics, organic chemistry, natural product chemistry, western medicine, and herbal medicine. SGC’s products are rooted in the company’s deep understanding of human nutritional and physiological needs and backed by research and science. The company provides performance focused nutraceutical supplements fit to each customer’s unique life style. The current nutraceutical product line includes FUNTIONAL FRUIT®, ENERGON QUBE™, SEATTLE BEAUTY®, and BRAINY KIDS™ supplements. To learn more about SGC, visit http://www.seattlegummy.com
Those who exercise to lose weight often wonder whether it’s better to eat or fast before a workout. A new study published in the American Journal of Physiology — Endocrinology and Metabolism is the first of its kind to show the effects of eating versus fasting on gene expression in fat tissue in response to exercise. This study highlights the different roles fat plays in powering and responding to exercise and seems to suggest that, if you want to lose weight exercising, better not to eat before exercising.
Researchers from the University of Bath in the U.K. studied a group of overweight males. The volunteers walked for 60 minutes at 60 percent maximum oxygen consumption on an empty stomach in one experiment and two hours after consuming a high-calorie carbohydrate-rich breakfast in a comparison experiment. The research team took multiple blood samples after eating or fasting and after exercising. The researchers also collected fat tissue samples immediately before and one hour after walking.
Researchers found that gene expression in the fat tissue differed significantly in the two trials. Specifically, the expression of two genes, PDK4 and HSL, increased when the men fasted and exercised and decreased when they ate before exercising. The rise in PDK4 gene likely indicates that stored fat was burned and used to fuel the exercise instead of carbohydrates from the recent meal. The rise of HSL gene usually happens when fat tissue uses stored energy to support increased activity during exercise.
These results reinforce the view that fat tissue is primarily an energy storage mechanism in human body and carbohydrate is the preferred energy source. When carbohydrate is available as a fuel, stored fat is less likely to be used during exercise. This means that exercise in a fasted state might promote burning of fat tissue, which could lead to weight loss and other health benefits in the long term.
Thanks for reading.
Dr. Connie Wan
Yung-Chih Chen, et al. FEEDING INFLUENCES ADIPOSE TISSUE RESPONSES TO EXERCISE IN OVERWEIGHT MEN. American Journal of Physiology – Endocrinology And Metabolism, 2017; ajpendo.00006.2017 DOI: 10.1152/ajpendo.00006.2017
Individuals who have higher levels of a fatty acid known as docosahexaenoic acid (DHA) in their blood may have a significantly lower risk of developing dementia and Alzheimer’s disease, according to a report in the Archives of Neurology, one of the Journal of the American Medical Association (JAMA) Archives journals.
Age, family history and genetic factors have all been found to increase the risk of dementia and Alzheimer’s disease, a neurodegenerative disorder that causes 70 percent of cases of dementia in the elderly, according to background information in the article. A study by researchers from the Tufts University has found that DHA, an omega-3 polyunsaturated fatty acid found in fish, appears to affect dementia risk and to be important for the proper functioning of the central nervous system.
Ernst J. Schaefer, M.D., Jean Mayer U.S. Department of Agriculture Human Nutrition Research Center on Aging at Tufts University, Boston, and colleagues studied the association between DHA levels and dementia in the blood of 899 men and women who were part of the population-based Framingham Heart Study. The participants of an average age of 76 years provided blood samples and underwent neuropsychological testing, and were followed for an average of nine years. A subgroup of 488 also filled out a questionnaire assessing their diet, including information about fish consumption. None of the participants had dementia at the beginning of the study; and they were given a mental examination every two years to screen for its development.
Through the nine-year study period, 99 out of 899 participants developed dementia, including 71 with Alzheimer’s disease. After controlling for other known risk factors for dementia, including age, and dividing the study population into fourths (quartiles) based on levels of DHA, the researchers found that men and women in the quartile with the highest DHA levels had a 47 percent lower risk of developing dementia and 39 percent lower risk of developing Alzheimer’s disease than the other three quartiles with lower DHA levels. Among the participants who completed the dietary questionnaire, those in the top quartile of blood DHA levels reported that they ate an average of .18 grams of DHA a day and an average of three fish servings a week. Participants in the other quartiles ate substantially less fish.
DHA levels in the blood could be contributed to two dietary sources: from consumption of fish (or DHA supplement), or from the liver conversion of alpha-linolenic acid, an omega-3 fatty acid rich in flaxseeds and nuts, to DHA. In this Tufts’ study, the correlation between blood DHA content and development of dimension is significant, indicating that DHA intake is an important in lowering the risk of dimension later in life.
Thanks for reading.
Dr. Connie Wan
Ernst J. Schaefer et al. Plasma Phosphatidylcholine Docosahexaenoic Acid Content and Risk of Dementia and Alzheimer Disease: The Framingham Heart Study, Arch Neurol. 2006; 63(11):1545-1550. doi: 10.1001/archneur.63.11.1545