49 slides from Dr. Ernie Maglischo presented as part of the ISCA workshop at the Eastern States Clinic in King of Prussia, PA.

1. Ernie Maglischo, Ph.D.
ewmaglischo51@gmail.com
How to train swimmers more
effectively with Molecular
Biology

3. Molecular Biology
Molecule:
Molecular biologists study the chemical structures and processes of biological
phenomena involving molecules. They focus on DNA, RNA, and proteins and
their interactions. Molecular biology is closely related to genetics and biochem

4. Increase in the number of Molecular Biology studies cited in
the Exercise Physiology literature between 2001 and 2013
Source: W.D. McArdle, F. I Katch, and V.L. Katch. (2015) Exercise Physiology, Nutrition,
Energy and Human Performance. Philadelphia: Wolters Kluwer. Fig. 33.1, p. 931.

5. Molecular Biology
Molecule:

6. Where exercise is concerned, molecular biology
is about what is happening when tissues and
other body structures are rebuilt after exercise

7. Examples of two recent studies on the best
order for swim training and weight training

8. Should athletes weight train before or
after swimming practice?
1. Well-trained males rotated the order of resistance and endurance
training from day to day.
2. Samples of muscle tissue were collected immediately after training
and three hours after each training day was completed.
Results:
3. Higher rate of protein synthesis on days when endurance training
preceded weight training.
4. Signaling protein used was mTORC1. It was lower when weight training
preceded endurance training
5. It was higher on days when weight training followed endurance training.
On those days it was similar to days when subjects weight trained only.
Study 1.
1. Coffey, V.G., Pilegaard, H., Garnham, A.P., O’Brien, B.J., and Hawley, J.A.(2009). Consecutive bouts of diverse contractile activity alter acute responses in
human skeletal muscle. Journal of Applied Physiology, 106 (4): 1187-1197.

9. Should athletes weight train before or
after swimming practice
Study 2. Probable effect on endurance.
1. 10 subjects, 7 men, 3 women cycled for one hour at 65% of VO2max
followed by 6 sets of leg presses at 70% to 80% of 1 RM, for 10 wks.
2. Activity of mRNA used as marker for mitochondrial regeneration.
3. Samples of muscle tissue removed 1 and 3 hrs. after exercise.
Results.
The expression of mRNA increased similarly on days when the subjects
cycled only and on days when they cycled followed by weight training.
mRNA activity was twice as great when subjects both cycled and weight trained
on the same day compared to days when they cycled only.
26% increase in citrate synthase (an enzyme involved with aerobic metabolism)
when endurance training preceded weight training.
Wang, L., Mascher, H., Psilander, N., Blomstrand, E., and Sahlin, K. (2011). Resistance exercise enhances the molecular signaling of mitochondrial
biogenesis by endurance exercise in skeletal muscle. Journal of Applied Physiology, 111(5): 1335-1344.
Therefore, weight training following cycle training did not interfere
with mitochondrial resynthesis. In fact, it enhanced it.

10. How do muscle fibers get stronger and
more powerful from training?

11. Satellite cells and muscle hypertrophy
Satellite muscle cells. Their location within muscle fibers is displayed in the drawing on your right. The process by which
satellite cells repair and rebuild muscle fibers is depicted in the drawing on your left. The drawing on your left was reprinted with
permission from: J.H. Wilmore, D.L. Costill, and W.L. Kenney. (2008), Physiology of Sport and Exercise. p. 210. Champaign, IL.:
Human Kinetics. The drawing on your right is reprinted with permission from: W.D. McArdle, F.I. Katch, and V.L. Katch. (2014).
Exercise Physiology. p. 534 Baltimore, MD.: Wolters Kluwer Health, Lippencott, Williams & Wilkins. .

12. Kurosaka, M. and Machida, S. (2012). Exercise and skeletal muscle regeneration. J. of Physical
Fitness and Sports Medicine. 1(3): 537-540.
Resynthesis of muscle fibers

13. How do muscle fibers gain Aerobic
Endurance from training?

14. Function and changes of muscle mitochondria
Mitochondria are the proteins embedded in muscle fibers where aerobic metabolism takes place. That is, energy in
the form of ATP is released due to oxidation within mitochondria. Mitochondria are found in greatest quantity in
ST muscle fibers. But, they are also in FT fibers and can be increased in both by aerobic training. Mitochondria provide
a “clean” form of energy release because it is not accompanied by waste products like hydrogen ions and lactate.
The process of energy release in mitochondria is slower than in other areas of the muscle fiber because of the many
additional steps involved. Nevertheless, the old adage, “every little bit helps” is true about energy release. The
availability of energy from the mitochondria, (1) increases the energy available for maximum efforts (sprints) and
decreases the waste products produced during sub-maximal efforts, (middle distance and distance races).

15. Davies, Packer, and Brooks, (1981). Davies, K.J., Packer, A.L., and Brooks, G.A. (1981). Biochemical adaptation of mitochondria, , muscle,
and whole-animal respiration to endurance training. Archives of Biochemistry and Biophysiology, 209: 539-554.
Trained 20 rats on a rat-treadmill for 10 weeks at 80% of VO2max .
VO2max increased, on average 14%,
Mitochondria increased by 100% (range 63% to 138%).
Increased running time to exhaustion by 403%
(183 mins post-training versus 36 min. pre-training.)
Relationship between VO2 max and performance was 0.72 while
It was 0.92 for mitochondrial density and performance, suggesting
that an increase of mitochondria had a greater influence on time to exhaustion than
an increase of VO2max.
Therefore, according to these researchers, “It is appropriate to propose
mitochondria metabolism as a determining factor for endurance and not
VO2max.” (paraphrased from the original).
The importance of
Mitochondrial increase to aerobic endurance

16. Today’s Topics
The importance of maintaining a positive protein
balance during training.
Muscle fiber types and their roles in training and
overtraining.
HIT and USRPT Training: Pros and Cons
Maximizing physiological changes through cycling
training.

17. Proteins – (amino acids) are the
building blocks for
all of the tissues, fluids, enzymes,
etc. in the body; this includes
muscle, connective tissue, blood,
nerve cells, hormones, bones,
and enzymes

18. 7 Categories of Proteins and their Biologic
Functions
Protein Category Function Example
1. Contractile Form muscles Actin & myosin
2. Enzymes Catalyze biological processes Protease
3. Hormones Regulate body functions Cortisol
4. Immunological Fight infections Antibodies
5. Storage Store nutrients Calcium within bone
6. Structural Form structures Endoplasmic reticulum
7. Transport Deliver substances to and Hemoglobin
from cells, tissues, and organs
Adapted from: W.D. McArdle, F.I. Katch, and V.L. Katch. 2015. Exercise Physilogy, Nutrition,
Energy, and Human Performance. Philadelphia: Wolters Kluwer. Table 33.1, p 966.

19. Proteins are made up of Amino
Acids
Non-essential:
Alanine
Asparagine
Aspartate
Cysteine
Glutamate
Glutamine
Glycine
Proline
Serine
Tyrosine
Essential:
Arginine
Histidine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Tryrtophan
Valine

20. Facts about Proteins
 Proteins are found in every cell in the body.
 They are in a constant state of flux between
catabolism and anabolism (destruction and
regeneration).
 The usual life span for structural proteins is
2 to 4 months.
 Athletes in training need anywhere from 1.8 to 3.3
g/kg of muscle tissue of essential amino acids (protein)
daily to replace that which is lost in training.
(160 to 245 g of protein daily).
 It requires at least 24 and more likely 36 to 48 hours
to replace the protein lost during an intense 2 hr.
training session.

21. Protein Balance – it’s
importance to swimming
performance
What coaches and athletes need
to know

22. To get better, it is very important to maintain a net positive balance for
protein synthesis after exercise. A negative balance, in time, will result in no
improvement or overtraining.
A snack consisting of protein and carbohydrate taken immediately after training will increase protein synthesis. Reprinted with
permission from: J. Ivy and R. Portman. (2004). Nutrition Timing. p. 50. Laguna Beach, CA: Basic Health Publications, Inc.
%
change
During During Net positive
exercise recovery balance
Protein Catabolism
Protein Synthesis

23. Rate or protein synthesis and breakdown at
rest and 4 hours after resistance exercise.
0.16
0.12
0.08
0.04
0
-0.04
-0.08
Synthesis Breakdown Net Balance
4h postexercise
Rest
Rate
in
%/hour
Reprinted with permission, from S.M. Phillips, K.D. Tipton, A.A. Fernando, and R.R. Wolfe. (1999).
Resistance training reduces the acute exercise-Induced increase in muscle protein turnover. Am. J.
of Physiology, Endocrinology,and Metabolism 276: E118-E1124. (Ex. MET P. 145)

24. 4 ways protein loss takes place
during exercise
 Tissue damage.
 Secretion of excess cortisol.
 Generation of free radicals.
 Training with low levels of muscle glycogen.

25. When you eat is just as important as what you eat where protein
resynthesis (rebuilding) is concerned.
Ingest a snack containing complex
carbohydrates and protein within 45
minutes and 1.5 hours after training.
Otherwise the body will enter an insulin-
resistant phase that will slow the rate of
protein regeneration. This phase can last up
to 16 hours even if proteins are eaten during
those hours.
J. Ivy and R. Portman. (2004). Nutrition Timing. Laguna Beach, CA:
Basic Health Publications, Inc.

26. The Metabolic window for muscle
protein repair and replacement
0
20
40
60
80
100
0 15 30 45 60 75 90 120
% Poten al Anabolic
Ac vity
%
Anabolic
Activity
Minutes post-exercise
The metabolic window for muscle protein repair and replacement. Reprinted with permission from: J. Ivy,
and R. Portman. (2004). Nutrient Timing. p. 9. Laguna Beach, CA.: Basic Health Publications, Inc.
Snacks before during, and immediately after training are essential for athletes
who want to maintain a positive protein balance.

27. Time frame for enhancing post-
training protein synthesis
Ingest a snack containing complex
carbohydrates and protein within 45
minutes and 1.5 hours after training.
Otherwise the body will enter an insulin-
resistant phase that will slow the rate of
protein regeneration. This phase can last up
to 16 hours even if proteins are eaten during
those hours.
J. Ivy and R. Portman. (2004). Nutrition Timing. Laguna Beach, CA:
Basic Health Publications, Inc.

28. Effect of supplementation with a protein, a
carbohydrate, and a combined
carbohydrate/protein drink on blood insulin
Blood Insulin in uU/ml
Effect of supplementation with a protein/carbohydrate drink on blood insulin. Modified with permission from:
Zawadzski, K.M., Yaspelkis, B.B, Ivy,J.L. (1992). Carbohydrate-protein complex increases the rate of muscle glycogen storage after
exercise. Journal of Applied Physiology, 72: 1854-1859.

29. The effect of nutrient timing on the
insulin muscle response
Insulin
sensitive
Without nutrient
timing
With nutrient
timing
Exercise Post
Exercise
Remainder of
the day
Normal Insulin sensitivity
Insulin
resistant
Insulin
sensitive
Exercise Post
Exercise
Remainder of
the day
Insulin
resistant
Normal Insulin sensitivity

30. Acute changes in muscle size and protein turnover in response
to 3 days of exercise
Unpublished observations from S.K. Winterburn, J. Easton, D. Mantle and D.F. Goldspink.
J. of Exp. Biol.160:127-148.
Muscle Protein Protein Protein
mass synthesis degradation
rate rate
Extensor +28% +284% +243%
Digitorum
Longus.
Anterior +27% +126% +90%
tibalis

31. A diagram of the process of cell synthesis with a typical time-line designated. Reprinted with permission from, W.D.
McArdle, F.I. Katch, V.L. Katch. (2014). Exercise Physiology. p. 950. Baltimore, MD.: Wolters Kluwer Health, Lippencott,
Williiams & Wilkins,
Typical Timetable for Protein Regeneration: The four
phases of a cell’s life (10 to 20 hours or more).
(Transcription)
(Translation)

32. Overeaching and Overtraining
Overreaching – an intense training session where athletes
are swimming in excess of 70% of VO2max for long periods of time at
a speed where they are using a large number of fast twitch muscle fibers.
Overreaching is probably essential for improving aerobic and anaerobic
endurance. However, too many days of overreaching, i.e. 3 to 5 days in a
row may create a negative protein balance which will, lead to
failing adaptation.
Overtraining– aka Failing Adaptation. A condition brought about by training
too intensely, too often with INADEQUATE RECOVERY TIME BETWEEN
TRAINING SESSIONS. Overtraining causes performances in training and
competition to deteriorate. This deterioration is the result of training
with a negative protein balance for a sufficient amount of time that there is
a noticeable loss in the positive training adaptations athletes may
have acquired previously. Overtraining usually appears sometime
after the first 6 to 8 weeks of a season. Once it occurs it may take
several weeks or months of rest or light training to correct the condition.

33. Recommended daily protein intake
for athletes.
1.7 grams/kg per day for a female weighing
60 kg (132 lbs) 1.7g x 60 kg = 102g/day.
60 kg x 4 cal/g = 240 calories of protein daily
Male weighing 80 kg (180 lbs)
1.7g x 80 kg = 136g/day
80 kg x 4 cal/g = 320 calories of protein daily.

34. Daily nutrition – Calories, grams and
percentages for protein, carbohydrates
and fat for males and females in hard
training
Description Protein
Calories Grams %
Carbohydrate
Calories Grams %
Fat
Calories Grams %
Male
weighing
200 lbs. with
caloric
intake of
3800/day
1200 300 27 1400 470 44 1200 140 30
Female
weighing
130 lbs. with
caloric intake
of 2340
calories/day
700 175 30 850 200 40 700 80 30
Adapted from: J. Ivy, and R. Portman. (2004). Nutrient Timing. p. 87. Laguna Beach, CA.: Basic Health Publications, Inc.

35. Grams of Protein needed daily
according to body weight in lbs.
Weight
In lbs.
Daily protein intake in grams per pound
0.91 1.02 1.14 1.25 1.50
125 114 128 143 156
150 137 153 171 188
175 159 179 200 219
200 182 204 228 250
225 205 230 257 281
250 228 255 285 313
Adapted with permission from: J. Ivy, and R. Portman. (2004). Nutrient Timing. p. 75. Laguna Beach, CA.:
Basic Health Publications, Inc.
188
188
300
225
338
375

36. A Protein deficit will develop
gradually during training
In one study, 7 competitive swimmers training for the
Commonwealth games exhibited a negative protein
balance during their training, particularly during the
pre-competitive and competitive phases of their
season
They trained between 60 -70 k/week during the pre-
competitive phase and between 40 – 60 k/wk during
the competitive phase.
P. Majumdar and S. Srividhya, Jr. 2010. Monitoring Load in Indian male swimmers. Int. J. of Exer Sci. 3(3): 102-107.

37. A Protein deficit will develop
gradually, continued
In another study, 13 female competitive swimmers
trained between 20 and 30 km/wk for 10 weeks
Total muscle tissue was measured throughout the
training period. Gains, on average, of 3.5% occurred
early in the season only to be followed by a loss of
1% during the the rest of the season when training
became longer and more intense.
j.j. Aroyo-Toledo, et al. 2013. Comparison between traditional and reverse periodization: Swimming
performance and specific strength values. Int. J. of Swimming Kinetics. 2(1): 87-96.

38. Reverse Periodization vs. Traditional
Periodizatioin
 Begins with Power and
Sprint Training
Reverse Periodizaton Traditional Periodizaton
 Begins with low intensity
aerobic training
 The volume of aerobic
training increases and
the volume of
high-intensity
training decreases
throughout the season.
 The volume of low intensity
training decreases and
the volume of high-
intensity training
increases throughout
the season.
Figure 8.34. A comparison of reverse periodization and more traditional methods of periodization.

39. Figure 8.35. Reverse periodization compared to traditional periodization for
training competitive swimmers. Adapted with permission from: J.J. Arroyo-
Toledo, et al., (2013). Comparison between traditional and reverse
periodization: Swimming performance and specific strength values
International Journal of Swimming Kinetics, 2(1): 87-96.
Reverse periodization vs. traditional
periodization. Equating of work loads for
reverse and traditional periodization groups.

40. Figure 8.36. An example result from the tethered swimming test. The
results are from only one swimmer but were representative of the
results for all swimmers on this test. Adapted with permission from: J.J.
Arroyo-Toledo, et al., (2013). Comparison between Traditional and
reverse periodization: Swimming performance and specific strength
values. International Journal of Swimming Kinetics, 2(1): 87-96.
Reverse periodization vs. traditional periodization.
Results of one swimmer’s test for power.

41. Changes in muscle weight with traditional and
reverse periodization
Muscle Tissue in kg.
Figure 8.37. Changes in muscle weight with traditional and reverse periodization. Adapted with permission from: J.J. Arroyo-Toledo,
et al., (2013). Comparison between traditional and reverse periodization: Swimming performance and specific strength values.
International Journal of Swimming Kinetics, 2(1): 87-96.

42. Table 8.1. Test Results for Traditional compared to Reverse Periodization.
Tests T1 T2 T3 T4 T5 %Change
T1 to T5
100 tt 61.6 61.3 61.2 61.2 61.3 -0.4%
Stroke Rate 45 47 46 46 46 +2.9%
Stroke
Length
1.37m 1.31m 1.32m 1.32m 1.33m -3.0%
Power 43.2w 39.2w 44.8w 45.4w 45.7w +5.7%
100tt 62.7 60.9 59.1 58.6 58.6 -6to9%
Stroke Rate 49 48 48 50 47 -3.9%
Stroke
Length
1.28m 1.28m 1.23m 1.18m 1.25m -2.4%
Power 41w 40.6w 46w 47.6w 49.6w +20.9%
Data were taken from: J.J. Arroyo-Toledo, et al., (2013). Comparison between
Traditional and Reverse Periodization: Swimming Performance and Specific Strength
Values. International Journal of Swimming Kinetics, 2(1): 87-96.
Training
Group
Traditional
Perodization
Reverse
Perodization

43. NUTRITIONAL TIMING
For athletes in training, WHEN you eat is almost as
Important as what you eat.

44. NUTRITION PHASE TIME PURPOSE What to eat
Pre-Training 10 minutes prior to training
Increases nutrition to
muscles and spares
muscle glycogen and
protein.
Carbohydrate/protein
supplement, liquid or solid.
Liquid preferred. 20-26
grams of carbohydrates.
6-7 grams of whey protein.
During-Training
During the workout
Spares muscle glycogen
and improves the quality of
training.
Sets the stage for more
rapid protein synthesis
following training.
Carbohydrate/protein
supplement, liquid or solid.
Liquid preferred. 20-26
grams of carbohydrates. 6-
7 grams of Whey protein.
Include Leucine.
Immediate post-training
Within 45 minutes
following the workout
Increases the elimination
of metabolic wastes by
increasing blood flow.
Initiate tissue repair earlier
and sets the stage for
greater protein synthesis
throughout the post-
training period.
Bolsters the immune
system.
Carbohydrate/protein
supplement, liquid or solid.
40-50 grams of high-
glycemic carbohydrates.
Include leucine and
glutamine. Vitamins C &
E.
Remainder of the day
Rapid resynthesis period –
the first 4 hours.
Sustained protein
synthesis throughout the
post-training period
Maintain insulin sensitivity.
Maintain positive balance
for protein synthesis and
therefore greater rate of
protein turnover and tissue
growth.
Remainder of calories
should be made up of
foods that are rich in high
glycemic carbohydrates,
with fat, and protein
calories. Protein sources
should be high in whey
and casein,. Also in
leucine and glutamine.

45. Effect of delaying snacks after
training on key metabolic activities
Percent
change
Adapted with permission from: J. Ivy and R. Portman. (2004). Nutrition Timing. p. 84. Laguna Beach, CA: Basic Health Publications, Inc.

46. Reprinted with permission, from Swimming Science. (2018). Ed. G. John Mullen. P.129. Brighton, U.K.
Eating four or five smaller meals each day encourages faster
rates of muscle synthesis than 3 larger meals daily.

47. Protein deficits probably cannot be
avoided from day to day but must
be corrected within a two to four
week period of time.
That is where cycling training
comes in.

48. Maintaining a positive protein
balance during training
Adequate Nutrition and Proper NUTRITIONAL TIMING
Adequate recovery time between training sessions.
7 to 9 hours of sleep per night.

49. Maintaining a positive protein
balance during training
Overreaching too frequently, even when it does not result in
full-blown overtraining may reduce the amount of improvement an
athlete makes.
On the other hand, undertraining will certainly reduce an athlete’s
potential for improvement. What a dilemma!