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Nutrition For Muscle Development Pt1
 

Nutrition For Muscle Development Pt1

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    Nutrition For Muscle Development Pt1 Nutrition For Muscle Development Pt1 Presentation Transcript

    • Nutrition for Muscle Development Part I
      • Efficient/Sufficient diet needed for gains
        • Aprox. 2300-3500 Cal needed to build 1 lb of muscle
      • Goals for nutrition
        • Maximize protein synthesis
        • Minimize protein degredation
        • Restore muscle fuel stores
      • Ensure availability of enzymes and amino acids
      • Protein synthesis requires ATP
        • Replenish energy stores
      • Nutrient replacement timing is essential for recovery and gains
    • Muscle Metabolism
      • Building/synthesis = Anabolism
      • Breakdown/degradation = Catabolism
      • Positive energy = anabolism
      • Negative energy = catabolism
      • Carbohydrates and fats are primary energy source
      • Carbs- stored as glycogen – broken down in muscle/liver to make glucose – metabolized for ATP
      • Lipolysis- breakdown of fat for ATP
        • Long duration, low intensity exercise
      • Goal = maintain (+) protein balance
    • Role of Hormones
      • Training effects certain responses
      • Roles:
        • Fuel selection
        • Nutrient portioning
        • Gene regulation
      • Increased delivery due to blood flow
    • Insulin
      • Stored: pancreas
      • Trigger: high levels of blood glucose
      • Roles:
        • Glucose uptake
        • Glycogen formation
        • Protein synthesis
    • Growth Hormone (GH)
      • Stored: anterior pituitary gland
      • Triggers: exercise, sleep, stress, low plasma glucose
      • Roles:
        • Uptake of amino acids
      • Increased amount in anaerobic glycolysis
      • Levels vary throughout day
    • Insulin-like Growth Factor (IGF-I)
      • Produced: liver/skeletal muscle
      • Trigger: GH presence
      • Roles:
        • Regulates insulin metabolism
        • Aids growth of tissue
        • Assists effects of GH
    • Testosterone
      • Produced: male testes and male/female adrenal glands
      • Roles:
        • Anabolic
        • Androgenic
      • Higher levels in males
    • Estrogen
      • Produced: female ovaries, small amounts in male testes
      • Roles:
        • Fat deposition
        • Female sex characteristics
        • Unknown exercise benefits
    • Cortisol
      • Produced: adrenal gland
      • Trigger: exercise, injury, stress
      • Roles:
        • Preserves glucose
          • Increase fat/protein breakdown
            • Use amino acids for energy and repair
        • Inhibitory effect on hypertrophy
      • Levels fluctuate, increase during training
    • Male/Female Differences
      • Males- better potential for hypertrophy
        • Increased protein synthesis (testosterone)
        • Need high net protein balance
      • Females- limited in gains for size and strength
        • Lower testosterone and creatine-kinase activity