Nutrition For Muscle Development Pt2

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Nutrition For Muscle Development Pt2

  1. 1. Nutrition for Muscle Development Part II
  2. 2. Macronutrients <ul><li>Proteins: provide amino acids </li></ul><ul><li>Carbohydrates: primary energy source </li></ul><ul><li>Fats: maintains hormonal environment </li></ul>
  3. 3. Proteins <ul><li>Made of carbon, hydrogen, oxygen, and nitrogen </li></ul><ul><li>Amino Acids: primary building blocks of protein </li></ul><ul><li>20 different types of A.A. </li></ul><ul><ul><li>9 essential </li></ul></ul><ul><ul><li>11 nonessential </li></ul></ul>
  4. 4. <ul><li>Rated on biological value </li></ul><ul><ul><li>Essential AA content </li></ul></ul><ul><ul><li>High = complete (usually animal sources) </li></ul></ul><ul><ul><li>Low = incomplete (plant based) </li></ul></ul><ul><li>Contain 4 Cal/gram </li></ul><ul><ul><li>NOT primary </li></ul></ul><ul><ul><ul><li>Inefficient </li></ul></ul></ul><ul><ul><ul><ul><li>High thermic, low energy density </li></ul></ul></ul></ul>
  5. 5. How Muscle Uses Protein <ul><li>Increase training = increase synthesis/degradation </li></ul><ul><ul><li>Synth>degrad = growth </li></ul></ul><ul><li>AA before and after exercise stimulates synthesis </li></ul><ul><ul><li>Greatest anabolic effect when taken with carb </li></ul></ul><ul><li>During fasting: high protein can lead to increase lean body mass & stength </li></ul>
  6. 6. Daily Protein Requirements <ul><li>Some: 1.2 – 1.7 grams/kg body weight </li></ul><ul><li>Others: 0.8 grams/kg body weight </li></ul><ul><li>General Recommendations </li></ul><ul><ul><li>25-30% of daily caloric intake </li></ul></ul><ul><ul><li>Higher training may require more </li></ul></ul><ul><ul><li>Essential more important than non-essentials </li></ul></ul>
  7. 7. Carbohydrates <ul><li>Made of carbon, hydrogen, oxygen </li></ul><ul><li>4 Cal/gram </li></ul><ul><ul><li>More efficient than protein </li></ul></ul><ul><li>Converted into glucose </li></ul><ul><ul><li>Stored glycogen </li></ul></ul><ul><ul><ul><li>Stored in muscle and liver </li></ul></ul></ul><ul><li>Major source of energy </li></ul>
  8. 8. How Muscle Uses Glycogen <ul><li>Glycogen  glucose  ATP </li></ul><ul><li>Depletion may inhibit volume or intensity </li></ul><ul><ul><li>Need adequate amounts </li></ul></ul><ul><li>Replace stores ASAP after training </li></ul><ul><ul><li>Maximize insulin effects </li></ul></ul>
  9. 9. Carb effects… <ul><li>… on testosterone </li></ul><ul><li>prolongs decreased levels </li></ul><ul><li>PWO increases protein specific synthesis </li></ul><ul><li>-increased uptake into muscle? </li></ul><ul><li>… on cortisol </li></ul><ul><li>decrease response </li></ul><ul><li>reduce need for gluconeogenisis </li></ul>
  10. 10. Daily Carb Requirements <ul><li>General public  5-6 g/kg of body weight </li></ul><ul><ul><li>55-60% of caloric intake </li></ul></ul><ul><ul><li>Athletes may require more </li></ul></ul><ul><li>Glycemic Index </li></ul><ul><ul><li>How quickly a carb is metabolized </li></ul></ul><ul><ul><ul><li>High  metabolized quickly (fruits/processed sugar) </li></ul></ul></ul><ul><ul><ul><li>Low  metabolized slowly (starches/cellulose) </li></ul></ul></ul><ul><ul><li>Glycemic Load= total of entire meal </li></ul></ul>
  11. 11. Fats <ul><li>Composed of carbon, hydrogen, oxygen </li></ul><ul><li>9 Cal/gram  1 lb of fat = 3500 kcal </li></ul><ul><ul><li>Most energy dense </li></ul></ul>
  12. 12. The Good vs The Bad <ul><li>Bad  saturated (animal) & trans (commercially packed food) </li></ul><ul><ul><li>Elevate cholesterol </li></ul></ul><ul><li>Good  mono-, polyunsaturated (veggies, nuts, and seeds) </li></ul><ul><ul><li>Improve blood lipid profile </li></ul></ul><ul><li>Moderate amounts: </li></ul><ul><ul><li>15-20% of caloric intake (>10% saturated) </li></ul></ul>
  13. 13. Water <ul><li>Body is 40-70% water </li></ul><ul><ul><li>Essential for muscular growth </li></ul></ul><ul><ul><li>For every 1g of carb there is 2.7g water </li></ul></ul><ul><ul><li>Dehydration as little as 1.5% can decrease performance </li></ul></ul><ul><ul><li>Consume 8 (12 oz) glasses/day </li></ul></ul>
  14. 14. Micronutrients <ul><li>Vitamins & Minerals </li></ul><ul><ul><li>Body functions & biochemical reactions </li></ul></ul><ul><li>Vitamins – non-caloric, organic </li></ul><ul><ul><li>Water soluble – B, C (not stored) </li></ul></ul><ul><ul><li>Fat soluble – A, D, E, K (stored in fat tissue) </li></ul></ul><ul><ul><ul><li>Small amounts </li></ul></ul></ul><ul><ul><li>Roles in energy metabolism & tissue formation </li></ul></ul>
  15. 15. <ul><li>Minerals  inorganic substances (soil) </li></ul><ul><ul><li>Macrominerals (35-1150 g/day) </li></ul></ul><ul><ul><ul><li>Calcium, phosphorus, magnesium, sulfur, sodium, potassium, chloride </li></ul></ul></ul><ul><ul><li>Micro (trace) minerals (less than a few grams) </li></ul></ul><ul><ul><ul><li>Iron, iodine, fluoride, zinc, selenium, copper, cobalt, chromium, manganese, molybdenum, arsenic, nickel, vanadium </li></ul></ul></ul><ul><li>Deficiencies may impair strength training </li></ul>
  16. 16. Supplementation <ul><li>Creatine: derived from AA </li></ul><ul><ul><li>Synthesized in liver, pancreas, & kidneys </li></ul></ul><ul><ul><li>Increase bioavailability of PCr for ATP metabolism </li></ul></ul><ul><ul><li>May increase muscle contraction & delay anaerobic fatigue </li></ul></ul><ul><ul><li>Amount varies </li></ul></ul><ul><ul><li>Supplementation: </li></ul></ul><ul><ul><ul><li>Strength progression in females </li></ul></ul></ul><ul><ul><ul><li>Enhance max strength & weightlifting performance </li></ul></ul></ul>
  17. 17. BCAAs <ul><li>Branched Chain Amino Acids </li></ul><ul><ul><li>3 essential AA </li></ul></ul><ul><ul><ul><li>Leucine, Iso-leucine, valine </li></ul></ul></ul><ul><ul><ul><ul><li>Eggs, whey, meat, dairy </li></ul></ul></ul></ul><ul><ul><ul><li>Role in muscle metabolism </li></ul></ul></ul>
  18. 18. L-Carnitine <ul><li>Synthesized carnitine in liver & kidneys </li></ul><ul><ul><li>Meats, dairy </li></ul></ul><ul><ul><li>Spares muscle glycogen </li></ul></ul><ul><ul><ul><li>Increase fatty acid oxidation </li></ul></ul></ul><ul><ul><li>Delay fatigue </li></ul></ul>

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