First a bit of physiology is in order. It is very important to understand that it's not the actual use of muscles that keeps them tone and strong. But wait! Isn't it true that working out will make us stronger and keep us fit and tone? Well, broadly speaking yes, specifically no. You see, when our muscles are actually in use, especially more than we are used to, we are actually destroying them!.

Here's what happens: activity creates microscopic tears in the fibers that make up the muscle and connective tissues (tendons), a process known as catabolism, or a breaking down [of muscle tissue]. In addition to the damage sustained to our muscles from their physical use, we are also depleting muscle cells of vital nutrients, using up ATP (Adenosine Triphosphate) which is responsible for energy production in the cells, and actually creating/building up free radicals and lactic acid.

A word about free radicals and lactic acid: A Free Radical is an unstable oxygen molecule that possesses an unpaired electron. This molecule is constantly trying to become whole by robbing cells of vital components. This process damages our body and its cells. In addition to physical exertion, free radicals are created by external pollutants, stress and food additives. Lactic acid is what builds up in our bodies as we use our muscles and is responsible for fatigue and muscle soreness.

For those of you who exercise regularly, you will notice the loss of strength after a workout and slowed recovery. This is primarily due to an imbalance between calcium in the muscle and energy production as well as the using up of muscle protein.

Also, minor to severe muscle swelling occurs as the result of the inflammatory response to muscle tearing. Fluid accumulates due to the immune response of muscle damage. The swelling can last for several days and is accompanied by soreness, stiffness and weakness as well as a decreased ROM (range of motion). And this is all the normal response to muscle use!

I'll tell you, it's enough to make a person want to become a couch potato! But, now the good news...

As mentioned previously, the end result of muscle tonicity and strength does not come from the actual use of muscles, it comes from something more important: Rest and Recovery.

There it is! The only way to "fix" the damage caused by muscle use and subsequently improve or maintain muscle size and strength is to allow adequate recovery time between exercise and replenish what has been lost from the body. Without adequate rest and restoration of nutrients used, you would simply waste away.

So what specifically is needed? Rest and recovery combines inactivity or sleep with the following:

• Getting fluids and electrolytes back into your body;
• Replenishing your glycogen (energy) stores and;
• Rebuilding muscle protein (amino acids)

To be sure, your fluids lost must be replaced. Water is vital, but it is simply not enough. In fact, a condition known as hyponatremia can occur when consuming only water - the result of extreme dilution of sodium in the bloodstream. Hyponatremia can lead to nausea, fatigue, cramping, vomiting, weakness, sleepiness, and in rare severe cases, even death.

While sodium must be replaced, other important electrolytes must be restored as well such as: chloride, magnesium, potassium and calcium. These all perform crucial roles in muscle contraction, relaxation, and performance. Loss of these electrolytes will prevent your muscles from functioning normally. Therefore, if you are only using water or even sports drinks after any physical exertion, you will become hyponatremic eventually.

Foods containing the necessary electrolytes are some dairy foods, bananas, oranges, potatoes, tomato juice and kiwi fruit. The combination of which helps to keep the body's electrolytes at full charge.

The build-up of free radicals in the body must be combated nutritionally as well. This is done in the body by Free Radical Scavengers known as Antioxidants. For adequate protection, a complete range of antioxidants in proper amounts are needed. Typical antioxidants necessary are vitamins A, C and E, as well as with beta-carotene and selenium, to name a few. Glutamine is important in supporting the immune system. Sources for it include raw spinach or parsley. The complete array of antioxidants, fruit and vegetable extracts needed to effectively combat free radicals and support the immune system are contained in the Antioxidant Rich Vegetable Garden, Optimum Seed, Sprout & Fiber Matrix found in both intraMax and intraKid. More:

High quality multi-vitamin /mineral formulas are needed for enzyme pathways. Practically all biological pathways in the human body need many nutrients or co-factors, to properly complete each enzymatic pathway. If the needed nutrients are not available in the proper form or amount, malfunction occurs in the organ or organs for which those pathways could not be completed properly.

Protein: Damaged muscles require protein for rebuilding. To assure a complete assortment of all the essential and non-essential amino acids, careful consideration must be made as to the quality of the protein consumed and the way it is delivered into the body. The protein chosen should also provide maximum protein bioavailability. And, it must only be processed under very low temperatures! Nearly all protein supplements made today use heat in their processing. Excessive heat denatures (damages) the amino acids.

Organically pure fruits and vegetables are needed in addition to the full spectrum of Omega 3, 6, and 9 essential fatty acids.

A very popular supplement for workout recovery is creatine. But before running out and buying a container, you should know that creatine is made by our own bodies. Creatine is made up of three amino acids - Arginine, Glycine and Methionine. Your liver has the ability to combine these three amino acids and make creatine naturally in your body. It's function is to supply energy to your muscles and may boost protein synthesis.

Athletes, either amateur or professional, have an even greater demand for nutritional support based on the body’s requirements for increased levels of macro and micronutrients. This nutritional support is necessary for the higher levels of metabolism associated with hard exercise.

Whether individuals participate in moderate or advanced athletics, there is an increased demand for specific nutritional supplements. Additionally, specific supplements assist in reducing post-workout muscle aches and pains.

So, there you have it. No matter what your activity level, it is essential that your body receives all the nutrients discussed for proper recovery and optimal health. intraMax and intraKid not only contain every single nutrient, antioxidant, vitamin, electrolyte, fruit, amino and fatty acid mentioned, but cold processes them to lose none of the nutritional benefits, wraps them in organic carbon, and delivers them intracellularly at near 100% absorption for your body's utilization and nutritional benefit. Since it is unlikely you are getting the needed nutrients from today's foods (even fruits and vegetables) and heat processed supplements, intraMax, IntraMin and intraKid should be a vital part of your health and recovery process!

It has been my honor and pleasure to share this information with you this month as it is every month. Lord willing, I look forward to our continued relationship in health. Please feel free to write me with any questions or comments. Until next month...get and stay healthy!

Yours in health,

Dr. Mike