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In the previous part of the text I provided some information on vitamin and mineral supplements , as well as supplementing vitamin D deficiencies in the athlete's body. Today I would like to go a step further and go beyond the topic of vitamins. How to support immunity with a few simple procedures and protect the body from a fatal infection? More on that below!
Bovine colostrum – Colostrum Bovinum – a fashionable topic, but is it worth your attention?!
The topic of bovine colostrum (i.e. initial cow's milk, occurring in the first few days after the calf is born) has been talked about and written about quite a lot for a few years now. The supplement seems promising, if only because of its high concentration of biologically active ingredients (including immunoglobulins and lactoferrin), but many athletes are afraid of using it because of its possible impact on the results of anti-doping control (theoretically high content of insulin-like growth factors 1 and 2). How much truth is there in this? Does colostrum improve immunity? Can it also cause a "blunder" in the event of a control?
A very interesting systematic review was published in 2014 on the subject of colostrum. Danish authors, led by Rathe, compiled 51 experiments described in 49 papers, conducted on 2326 participants . The doses used ranged from 1.2-60 g/d. Scientists observed that colostrum supplementation may have a preventive effect on the occurrence of URTI, which may result from an increase in the level of immunoglobulins class A in the saliva of athletes taking the supplement. Unfortunately, they point out the poor quality of the data and the frequent reliance on self-reports of the subjects - to be sure, we need more, better designed and prospective, placebo-controlled studies . One of the studies included in the analysis covered the use of colostrum in irritable bowel syndrome (n=110), but no significant differences were shown.
In summary, the Danes point out that colostrum seems to have immunomodeling properties and also supports the integrity of the gastrointestinal mucosa (neutralizing toxins, minimizing inflammation in the intestines and minimizing the risk of gastrointestinal disorders).
Another review, from 2016, this time conducted by the British, looked at the effect of colostrum supplementation on the incidence and duration of URS (upper respiratory symptoms) in active people. Five trials were reviewed, involving 152 participants. Data on the duration of URS episodes were considered limited and significantly different from each other. Unfortunately, as many as 4 of the 5 reviewed trials were considered to be potentially flawed, so the evidence is, to be honest, average. However, based on “what they had,” the researchers concluded that colostrum supplementation may be an effective solution in terms of preventing URS. The results suggest a possible reduction in the duration of the disorder by 44% and the frequency by 38%. To be 100% certain, the authors are waiting for more evidence. The protocols used different doses of colostrum (10-60g).
The work that cannot be ignored is the achievement of our compatriots - Maciej Hałasa's team from the Pomeranian Medical University in Szczecin attempted to assess oral supplementation of bovine colostrum on zonulin concentration and change in intestinal permeability in athletes. The publication of the research took place quite recently - in April 2017 in the journal Nutrients. The experiment included 16 athletes during final preparations for the competition. They were supplemented with 500 mg of colostrum or whey for a period of 20 days. 75% of the participants in the group taking colostrum initially showed increased intestinal epithelial permeability. After the supplementation protocol, these values returned to normal and were much lower than at the beginning. The concentration of zonulin in the stool (a protein discovered by A. Fasano in 2000, defined as an indicator of "intestinal tightness" - the tightness of tight bonds between intestinal cells) also decreased. Additionally, scientists emphasize the full safety of using colostrum (especially since the dose used was relatively low).
Is colostrum safe?
Most likely yes, at least this is what the research suggests so far. At the same time, due to the possibility of delivering growth factors with colostrum, WADA does not recommend the use of supplements with this compound.
Glutamine – will it help or not?!
The boomerang supplement that has been on and off the pedestal ever since I got into sports nutrition . We all have our ups and downs, but will this May documentary help glutamine soar to new heights?
Iranian scientists led by Ramezani undertook a systematic review and meta-analysis of studies on glutamine supplementation by athletes and its impact on their performance, body composition and immune system. The review included 47 studies conducted on adult athletes, while the meta-analysis included 25 of them. Interestingly, it was shown that glutamine supplementation significantly contributes to weight loss (but let's not get carried away, the researchers point out that both the impact of glutamine on lipid metabolism, as well as increased physical activity and the impact of said activity on fluid balance, may have an impact here). Unfortunately, this is where the positives end. Administering doses higher than 200 mg/kg resulted in a decrease in the number of neutrophils in the subjects, and the supplementation protocol itself led to an increase in glycemia after exercise (the results regarding glycemia and GH levels in athletes are very divergent depending on the analyzed study). The effect on the remaining factors tested was not observed, and the researchers emphasize that, judging from their analysis, glutamine has no effect on the immune system, aerobic capacity or body composition. Additionally, the effect on the number of neutrophils seems to depend on the dose and type of supplement.
In conclusion
Of course, these are not all supplements analyzed for their impact on athletes' immunity. In these two parts, I have tried to present the most popular, frequently used and eagerly discussed in clubs and on discussion groups. In future texts, I will also try to shed light on others - will we find an immune golden mean? Science will show!
Literature:
https://academic.oup.com/nutritionreviews/article/72/4/237/1859287
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960812/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409709/
https://www.ncbi.nlm.nih.gov/pubmed/29784526
Paweł Szewczyk - Master of Dietetics specializing in sports nutrition. Dietician of Polish National Team and European Champions. Participant and speaker at trainings, conferences and seminars throughout the country. Lecturer at the State Medical Higher Vocational School in Opole and the Institute of Psychodietetics in Wrocław. On a daily basis, he deals with professional counseling in the field of nutrition and supplementation, publishes scientifically and popularly, and trains athletes and dieticians.
Author of the blog: szewczykpassion.wordpress.com
More information in the education and experience tab https://szewczykpassion.wordpress.com/wyksztalcenie/
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