Fitness and Nutrition Station

Yes, it seems it exists…

I just recently found out about it… and I already ordered a bottle.

It’s called Palatinose. The chemical name is Isomaltulose. Palatinose is actually as close as it can get chemically to table sugar - sucrose. The only difference chemically is a little tweak with the bond between glucose and fructose - the two molecules that comprise sucrose… and Palatinose.

Here is why Palatinose is the perfect post-workout carbohydrate…

As starters Palatinose has the same amount of calories as any other carbohydrate - 4 Cal. The most significant property that Palatinose has, however, is the fact that compared to glucose and sucrose it has a very low glycemic index (GI)- only 32. For example the GI of old-fashioned oats could be anywhere from 52 to 75. So, in essence Palatinose does NOT cause sudden raise in blood sugar and insulin.

And I’m sure you know that insulin is the main factor that could immediately put a stop on any efforts at fat loss..

More properties…

Palatinose does not ferment in the mouth, thus it does not cause tooth decay. It is stable at high temperatures, which makes it perfect for baking or cooking. It is also almost as sweet as table sugar - the perfect nutritive, low GI table sweetener.

That’s not all…

A couple other things you should know about Palatinose - it dissolves quickly and completely in liquid, and it does not cause stomach discomfort, due to the fact that it, just like table sugar, is digested completely.

So, what do you think? I think Palatinose is perfect for a post-workout carbohydrate, especially for those, who want to lose fat or maintain. Of course there will always be those, who seek the insulin spike provoking properties of fast carbs like glucose and maltodextrin for example. I am not one of those. I’d rather stay lean… and still feed my body carbs when it needs them - right after a workout is essential.

The beneficial properties of Palatinose in a bullet point format:

- Low glycemic index (GI) - 32
- It doesn’t cause tooth decay - doesn’t ferment
- Doesn’t provoke sudden insulin spike
- No gastrointestinal discomfort
- Heat stable - could be used for cooking
- No aftertaste
- Almost as sweet as table sugar
- Fully digestible - it provides the same amount of calories as table sugar or other carbohydrates

Interested in trying it? Get it from the store I get it from.

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I was just reading an article about the damages in the muscle during an eccentric muscle contraction compared to concentric contraction. I’ve known for a long time that eccentric contractions cause a lot greater micro damages in the working muscle.

I also knew why that happens - because during the eccentric (negative) phase of the rep the weight is pulling in the opposite direction of the contraction or shortening of the muscle fiber. What I didn’t know is how to explain it more scientifically.

It sounds like this: during the concentric (the positive) phase of the rep the force decreases while the speed increases. In the case of the eccentric contraction (the negative part of the rep) the force increases while the speed increases. In other words the faster you move the weight during the eccentric (negative) part of the rep the more muscle damage you cause - that is more of the contracting filaments get micro damaged.

Later on when the body goes on to repair the damaged parts of the muscle fiber, a positive adaptation  occurs - the body re-builds the damaged parts of the muscle cell, making them stronger by increasing the number of contracting filaments. That’s how we grow.

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Spending so many hours a week as an employee at the Vitamin Shoppe oftentimes gives me the time to read and research supplements and supplement ingredients.

The other day, following the request of a customer, I read about Acai - the popular drink with high antioxidant properties. I read something that made me continue my research about acai later on at home.

I’ve always enjoyed a huge mixed veggie salad. Even more when there are hearts of palm in it. Well, I just found out that one of the most common sources of hearts of palm (or palm hearts) is the acai palm trunk’s core.

I also found out that harvesting heats of palm has quickly and significantly decreased the population of this palm. Reading more on the internet revealed this: 1) Nowadays cultivating the acai palm for its fruit and juice is a lot more profitable business than killing it for the core of the trunk, known as hearts of palm; 2) There is another palm tree, which has been artificially cultivated especially for the harvesting of palm hearts.

Still, not knowing where the heats of palm are coming from is what worries me some. Being the eco conscious person that I am, I wouldn’t want to think of myself, even for a minute, as of a person, who contributes to the destruction, rather than the restoration of the earth’s eco systems.
So, next time I decide to enjoy a salad I will certainly make sure to find out how the common delicates was derived. If this is not possible, I will order a salad with no hearts of palm.

In case you don’t know about acai - it is one of the few fruits with extremely high ORAC value. ORAC stands for Oxygen Radical Absorption Capacity. It is a fruit (and fruit juice) with what we know more as very, very high antioxidant properties.

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British researchers found that boiling cruciferous vegetables (broccoli, cabbage, Brussels sprouts, cauliflower) destroys the glucosinolates, contained in them. In the body glucosinolates are converted to isothiocyanates - fighting compounds.

Their study showed that stir-frying, microwaving for up to 3 min or steaming for up to 20 min didn’t show significant reduction in the amount of glucosinolates.

So, if you are concerned about containing the health important nutrients in your veggies, make sure you avoid boiling as a method of cooking.

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