Hypertension (high blood pressure) is a silent killer that increases the risk of heart attack, stroke, erectile dysfunction, and kidney disease.  It is typically treated with drugs that can have unpleasant or even dangerous side effects.

Susan Fluegel and colleagues from Washington State University in Pullman found that whey protein supplements reduced resting blood pressure by 6 to 8 mmHg in people who had high blood pressure.  The supplements had no effect on blood pressure in people without hypertension.  Whey protein supplements are safe, effective and inexpensive, for reducing blood pressure in people with hypertension.  (ScienceDaily, December 8, 2010; published online in International Daily Journal)

Osteoporosis or decreased bone density is a significant health problem in women and some men.  Bone density, which decreases with age, is affected by bone loading, nutrition, and hormone status.  Weight training is widely used as a method of preserving or increasing bone density.  A study from Loyola Marymount University in Los Angeles found that bone density in the hip and spine increased by 2.7 – 7.7 percent in men but did not change in women, following a 24 week weight training program that included squats and deadlifts.  Weight training increases bone density more in men than women.  (Journal Strength Conditioning Research 25:  1098-1103, 2011)

Probiotics are fermented dairy products containing beneficial bacteria.  Probiotics may help prevent lactose intolerance, diarrhea, constipation, food allergies, and promote weight loss.  Research from Japan showed that people who consumed fermented milk enriched with lactobacillus gasseri for 12 weeks showed a 4.6 percent decrease in body fat and a 2 inch decrease in waist circumference.

Probiotic products are high quality, healthy food.  Part of the protein in these products is converted slowly to blood sugar in the liver, which helps maintain energy levels and fights hunger.  (European Journal of Clinical Nutrition, in press; published online March 10, 2010)

Carbohydrates are the most important fuel at exercise intensities above 65 percent of maximum effort.  A 2010 report by the International Olympic Committee concluded that carbohydrate intake should match the demands of training and competition and may vary considerably during different times of the year.  Athletes should consume nutrient-rich carbs (fruits, whole grains, vegetables) in place of simple sugars with few nutrients.  Protein intake for athletes should be approximately 1.2 to 1.7 grams per kilogram bodyweight per day.

Consuming extra protein after exercise may promote strength gains and recovery from training but may not be critical if daily protein intake is optimal.

Caloric intake should reflect the metabolic demands of the sport.  Vitamin D is critical for muscle and bone health and is an important dietary consideration for athletes with limited sun exposure.  Foods and supplements such as creatine monohydrate, beetroot juice and beta alanine show potential for improving performance.  Following a sensible, high-performance diet will make you a better athlete.  (Nutrition Today, 46:  197-202, 2011)