5. EAPNS: No to sunburn - Astaxanthin

It is a little late in this summer, but I thought this may still interesting for some of you, who choose to spend time in the sun, exercising outside etc. Astaxanthin is an antioxidant, which absorbs/reduces free radicals created by skin exposed to UV rays.

It can also reduce the pain and inflammation occurring with sunburn. The objective of course is to not get sunburned at all. Not to be mistaken, Astaxanthin is not a replacement for sunscreen, but sort of functions as internal sunscreen. I have been trying to find out if there are actual studies with regards to the SPF of Astaxanthin, but couldn't find anything. It reaches its effect after ~2 weeks of taking 4mg a day.

Some cites refer to increased protection against the sun and state the Astaxanthin is 500 times stronger than Vitamin E and 10 times stronger than beta-carotene, which in the past have been recommended to aid exposure to sun.

Astaxanthin

          As many of us I am usually a little skeptical, when it comes to supplements, especially if there is so much different information available online, but no profound scientific studies. I am giving it a try and will let you know what my experience is. The antioxidant also shows significant other benefits. Just Google Astaxanthin + benefits and you will be surprised :)!!!

Where to buy:

http://www.astavita.com/astaxanthin.html  >>Chris Lieto's main sponsor

The Vitamin Shoppe

For the science geeks amongst you: http://www.cyanotech.com/pdfs/bioastin/batl09.pdf

4. EAPNS: Meatless Monday

Meatless Monday is a non-profit initiative to improve personal health and our environment. It is an interesting read and the website provides recipes. 

          As an athlete I am supporting the idea, at least from a personal health standpoint. The question remains, what day of the week should be the one without meat? This time of the year I usually have hard and long workout days on the weekend and I seem to struggle to get enough calories in on those days. Since it is a good thing to eat some fatty fish once a week, you could substitute your meat protein with fish on one of your weekend days. The earlier days of the week, or at least Monday is usually an easier workout day for most athletes and therefore seems to work with the initiative. One could argue against that and say you need a good source of protein the day after a hard weekend of training to rebuilt the muscular damages. Lets all remember that meat and fish aren't the only good sources of protein. I have talked about potato and egg as a great source for protein or legumes (lentils, beans....). It is also a good thing to add some vegetables to your meal that are high in antioxidants such as broccoli and fresh tomatoes. Don't forget the complex carbs, such as wheat pasta and off you go with a simple, but healthy and protein rich meal. Yes even the pasta contains some protein.
Recipe:
2 Tomatoes on the vine
Broccoli
1/2 an onion
1 jar of traditional pasta sauce
1 can of beans of your liking
1 lbs of whole wheat pasta