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Sports nutrition
- 1. TDC Seminar Series 2014/15TDC Seminar Series 2014/15 The Fundamentals of Fuelling Training Gillian Cummongs-Bell. BA (Hon’s) M.Sc.MBA. PGCE. MIfL
- 2. TDC Seminar Series 2014/15TDC Seminar Series 2014/15 This session will help you understand: • The common ground of sports nutrition • Nutrition for long endurance activities • Nutrition for building muscle – power to weight ratio
- 3. TDC Seminar Series 2014/15TDC Seminar Series 2014/15 What is Sports Nutrition • Training or Event - the common mistake • Ideal physique • Healthy and able to train more effectively. • Recover between training sessions efficiently. • Before - during - after to produce the best. • Healthy & enjoyable foods - supplements
- 4. TDC Seminar Series 2014/15TDC Seminar Series 2014/15 Training Nutrition • ‘Training lifts you to the stage from which you will compete!’ • Daily training - nutritional needs • Nutrition must meet maximum return.
- 5. TDC Seminar Series 2014/15TDC Seminar Series 2014/15 The Structure of Common Ground The every day training diet - not substantially different from the general population • Nutrients of food - variety • Daily kcal requirements = BMR -life-training - Energy balance - over a week or more. • Athletes, young, growing, large, muscle mass, lengthy intense training.
- 6. TDC Seminar Series 2014/15TDC Seminar Series 2014/15 Three Key Things! • Monitoring of body composition • Monitoring of energy needs • Monitoring of energy intake
- 7. TDC Seminar Series 2014/15TDC Seminar Series 2014/15 Measuring Dietary Requirements • Eating habits • Food attitudes and beliefs • Specific needs of the sport • Nutrition education and interventions • Assess different dietary regimes on performance and metabolic responses • Assess the effect of training periods on dietary intake
- 8. TDC Seminar Series 2014/15TDC Seminar Series 2014/15 Harris-Benedict • Men - BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age in years) • Women - BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years)
- 9. TDC Seminar Series 2014/15TDC Seminar Series 2014/15 Little to Light exercise (1–3 days per week) Daily kilocalories needed = BMR x 1.375 Moderate exercise (3–5 days per week) Daily kilocalories needed = BMR x 1.55 Heavy exercise (6–7 days per week) Daily kilocalories needed = BMR x 1.725 Very heavy exercise (twice per day, extra heavy workouts) Daily kilocalories needed = BMR x 1.9
- 10. TDC Seminar Series 2014/15TDC Seminar Series 2014/15 Glycemic Index • carbohydrate can be functionally classified according to the extent to which they increase blood glucose concentration and to which they trigger insulin secretion. • determined by the rate at which ingested carbohydrates are hydrolised and absorbed • affected by cooking, gelatinisation and NSP content
- 11. TDC Seminar Series 2014/15
- 12. TDC Seminar Series 2014/15TDC Seminar Series 2014/15 GI Index • Pure glucose is rated 100 • Low = below 55 • Medium = 55 – 69 • High = 70 or above • The higher the number the greater the blood sugar response • GI = the quality of the carbohydrates, not the quantity.
- 13. TDC Seminar Series 2014/15TDC Seminar Series 2014/15 • Takes the GI into account – how rapidly a particular carbohydrate turns into sugar • The GL tells you how much of that carbohydrate is in a serving of a particular food • You need to know both to know the food’s effect on blood sugar. • GL 20 or more is high • 11-19 is medium • GL of 10 is low • Foods that have a low GL usually have a low GI GL
- 14. TDC Seminar Series 2014/15TDC Seminar Series 2014/15 Watermelon • GI 72 • Serving of 120 grms = 6grms of carbohydrate • GL 72/100 X 6 = 4.32 =4
- 15. TDC Seminar Series 2014/15TDC Seminar Series 2014/15 Carbohydrate • 5-6g/kg/d CHO - 60 mins training per day • 6-8g/kg/d mod training athletes 60-120 mins intense. • 8-10g/kg/d end. training athletes 120 mins + • 10g+/kg/d extreme exercise (Brick sessions) • Gen/mod training level 50-60% EI • End training 50-70% EI • Restricted Energy diet 60-70% EI
- 16. TDC Seminar Series 2014/15TDC Seminar Series 2014/15 • 30-60g per hour for shorter distance (60g absorption) • 70-100g per hour for longer distance • 90g 2:1 fructose • During the bike – rolling buffet • Winter rolling buffet • During the run – fluid – gels – cola etc. Training/Race
- 17. TDC Seminar Series 2014/15
- 18. TDC Seminar Series 2014/15TDC Seminar Series 2014/15 Where • glucose - prepared commercially • fructose - found in honey, fruit, veg. • sucrose - table sugar • lactose - milk sugar • maltose - formed in the malting process • trehalose - mushrooms and insects • dextrins - oral supplements
- 19. TDC Seminar Series 2014/15 Recovery • Re-fuelling muscle & liver glycogen • Replacing fluid and electrolyte loss • Manufacturing new muscle protein, enzymes, red blood cells • Preparing the immune system to handle the damage • 1-1.2g/kg of carbohydrate in the first hour • 15-25g high quality protein
- 20. TDC Seminar Series 2014/15 • 700-800ml sports drink or 2 sports gels • 500ml fruit juice or soft drink • 2 slices toast/bread with jam or honey or banana topping • 2 cereal bars • 1 cup thick vegetable soup + large bread roll • 115g (1 large or 2 small) cake style muffins, fruit buns or scones • 300g (large) baked potato with salsa filling • 100g pancakes (2 stack) + 30g syrup 50g
- 21. TDC Seminar Series 2014/15 Fluid Requirements • Drink as much as can be tolerated • Practise in training • 500-600ml per hour • 100-150% fluid loss – replace within 4-6 hours • 50-80mmol/L of sodium optimal for re-hydration • Hyponatremia
- 22. TDC Seminar Series 2014/15TDC Seminar Series 2014/15 Pre-Race 1-2g/kg – 1-4 hours pre race Carbs– low in fat and low in fibre Fluid -
- 23. TDC Seminar Series 2014/15TDC Seminar Series 2014/15 If habitually through training an athlete aims for > 6g CHO/kg/BM/d they generally do not have the same capacity to carbohydrate load for an event as glycogen super compensation occurs on a daily basis (Costill et al., 1981, Tornopolsky et al., 1995)
- 24. TDC Seminar Series 2014/15TDC Seminar Series 2014/15 Carbohydrate Loading • 7-12/kg for 24-48 hours • Sprint/Olympic 7/8g/kg 24 hours
- 25. TDC Seminar Series 2014/15TDC Seminar Series 2014/15 During Race • 30-60g per hour for shorter distance (60g absorption) • 70-100g per hour for longer distance • 90g 2:1 fructose • During the bike – rolling buffet • During the run – fluid – gels – cola etc.
- 26. TDC Seminar Series 2014/15TDC Seminar Series 2014/15 % Fat by Weight • 1500 kcals @ 25-30% = 40-50g of fat. • 3000 kcals @ 25-30% = 80-100g of fat. • % fat by energy - 15-20% ‘making weight’ • X gs of fat by 9 • ÷fat total x 100.
- 27. TDC Seminar Series 2014/15TDC Seminar Series 2014/15 Muscle • Genetic potential - did you pick the right parents • Muscles only grow with stimulation • A high energy diet including high protein but not
- 28. TDC Seminar Series 2014/15TDC Seminar Series 2014/15 Protein • High dietary protein intake is required to maximise net protein accretion during resistance-exercise training • Structural proteins – collagen, actin, myosin • Regulatory proteins – enzymes • State of training plays a major role
- 29. TDC Seminar Series 2014/15TDC Seminar Series 2014/15
- 30. TDC Seminar Series 2014/15TDC Seminar Series 2014/15 BIOLOGICAL PROTEINS • grade 1 protein contains all essential amino acids • high biological value • amino acids are available
- 31. TDC Seminar Series 2014/15TDC Seminar Series 2014/15 LIMITNG AMINO ACIDS • protein from plant sources have a lower biological value • lack various essential amino acids • wheat - lysine • beans - methionin • combine and mix pulses, grains and nuts
- 32. TDC Seminar Series 2014/15TDC Seminar Series 2014/15 COMPLETE PROTEIN FOODS DAIRY PRODUCTS EGGS FISH MEAT POULTRY CORN/RICE + BEANS CORN + PEAS LENTILS + BREAD
- 33. TDC Seminar Series 2014/15TDC Seminar Series 2014/15 Protein • Extra kcals. required will automatically increase protein. • 1g/kg/d - 1.7g/kg/d or 12- 15% EI • General sports activity 1g/kg/d • Strength training 1.2-1.6g/kg/d • Endurance athletes 1.2-1.6g/kg/d • Adolescent athletes 2.0g/kg/d • Pregnant athletes extra 10g per day trimester 2 and 3 • Breast feeding extra 20g per day
- 34. TDC Seminar Series 2014/15TDC Seminar Series 2014/15 Carbohydrate for Resistance Training • Insulin involved in the transport of amino acids across the muscle cell • Insulin assists in protein synthesis • Decreases cortisol - catabolic • May elevate growth hormone.
- 35. TDC Seminar Series 2014/15TDC Seminar Series 2014/15 Practice Tips • Resistance programme and energy dense diet • Hypertrophy phase with an increase in resistance- training session and decrease in volume, off season is best. • Increase in body mass of 0.25-0.5kg week • Timing – both before and after increases anabolic hormones • Increase meal or snack frequency – increased intestinal tolerance 5-6 meals including pre and post training snacks • Lifestyle and time management
- 36. TDC Seminar Series 2014/15TDC Seminar Series 2014/15 Not All Proteins Equal• Casein • Whey • Vegetarian • Meat • Milk Isolate (80% Cassein 20% Whey)
- 37. TDC Seminar Series 2014/15
- 38. TDC Seminar Series 2014/15TDC Seminar Series 2014/15 Fast & Slow Proteins • Casein isolate 6.1grms per hour • Whey isolate 8.10 grams per hour • Egg protein 1.3gs per hour Whey has shown some advantage in short term studies
- 39. TDC Seminar Series 2014/15TDC Seminar Series 2014/15 Supplements Pros • Assistance to meet nutritional goals • Direct performance enhancement • Placebo effect Cons • Expensive • Side effects • Contamination • Redirection of resources Questions Is it safe? Is it legal? Is it effective?
- 40. TDC Seminar Series 2014/15TDC Seminar Series 2014/15 Caffeine • 6mg/kg is effective • Greater effect when in anhydrous state • Can enhance vigilance & focus in extended ex • Can be ergogenic for sustained max ex • Beneficial for high-intensity activity
- 41. TDC Seminar Series 2014/15TDC Seminar Series 2014/15 Other Nutritional Goals • Minimal fat content • Good sources of other nutrients • Essential amino acids • Calcium • Iron • Hydration
- 42. TDC Seminar Series 2014/15TDC Seminar Series 2014/15 Vitamins • Catalysts for metabolic reaction • RDA • If less than 2/3rd consistency modify diet • Athletes do need a higher adjustment of RDA (ACSM Jan 2001) • Higher energy expenditure has an in built increase
Editor's Notes
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- The original Harris–Benedict equations published in 1918 and 1919.[1][2]Men BMR = 66.473 + (13.7516 x weight in kg) + (5.0033 x height in cm) – (6.7550 x age in years) Women BMR = 655.0955 + (9.5634 x weight in kg) + (1.8496 x height in cm) – (4.6756 x age in years) The Harris–Benedict equations revised by Roza and Shizgal in 1984.[3]Men BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age in years) Women BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years)
- http://www.fitpronutrition.com/main.asp?nID=803 Running 5 mph644Running 5.5 mph693Running, Cross Country738Running 6 mph828Running 9 minute mile869Running 8 minute mile936Running 7 mph959Running 8 mph1,013Running 7 minute mile1,026Running 9 mph1,080Running 6 minute mile1,134Running 10 mph1,260Running 5.5 minute mile1,301CyclingCycling 5-6.5 mph288Cycling 6.5-8 mph324Cycling 8-8.5 mph374Cycling 10 mph540Cycling 12 mph639Cycling 13 mph702Cycling 14 mph806Cycling 15 mph873Cycling 16 mph945Cycling 20 mph1,121Cycling 22 mph1,359Cycling 24 mph1,746Cycling 28 mph2,822Cycling 30 mph3,542SwimmingSwim, slow576Swimming, crawl, fast684WalkingWalking 2-3 mph189Walking 3-3.5 mph360Walking 3.5-4 mph387Walking 4-4.5 mph437Walking 5 mph531
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- Its around 1g/kg per hour
- Recovery drink Hydration – nutrition Milk & ginger powder – just to taste Soya, almond, milk Recovery drink 2 Half milk half water – banana – desicated coconut but not sweetened – ginger Cinamon or nutmeg
- In the immediate post exercise period, athletes are encouraged to consume a carbohydrate rich snack or meal that provides 1-1.2 g of carbohydrate per kg body weight within the first hour of finishing, as this is when rates of glycogen synthesis are greatest. This is especially important if the time between prolonged training sessions is less than 8 hrs. The type and form (meal or snack) of carbohydrate that is suitable will depend on a number of factors, including the athletes overall daily carbohydrate and energy requirements, gastric tolerance, access and availability of suitable food options and the length of time before the next training session. Table 1 gives examples snacks providing at least 50g of carbohydrate. Prolonged and high-intensity exercise causes a substantial breakdown of muscle protein. During the recovery phase there is a reduction in catabolic (breakdown) processes and a gradual increase in anabolic (building) processes, which continues for at least 24 hours after exercise. Recent research has shown that early intake after exercise (within the first hour) of essential amino acids from good quality protein foods helps to promote the increase in protein rebuilding. Consuming food sources of protein in meals and snacks after this “window of opportunity” will further promote protein synthesis, though rate at which it occurs is less. Though research is continuing into the optimal type (e.g. casein Vs whey), timing and amount of protein needed to maximise the desired adaptation from the training stimulus, most agree that both resistance and endurance athletes will benefit from consuming 15-25g of high quality protein in the first hour after exercise. Adding a source of carbohydrate to this post exercise snack will further enhance the training adaptation by reducing the degree of muscle protein breakdown. Table 2 provides a list of carbohydrate rich snacks that also provide at least 10g of protein, while Table 3 lists a number of everyday foods that provide ~10g of protein.
- Protein & Carbohydrate snack 250-300ml liquid meal supplement• 300g creamed rice• 250-300ml milk shake or fruit smoothie• 600ml low fat flavoured milk• 1-2 sports bars (check labels for carbohydrate and protein content)• 1 large bowl (2 cups) breakfast cereal with milk• 1 large or 2 small cereal bars + 200g carton fruit-flavoured yoghurt• 220g baked beans on 2 slices of toast• 1 bread roll with cheese/meat filling + large banana• 300g (bowl) fruit salad with 200g fruit-flavoured yoghurt• 2 crumpets with thick spread peanut butter + 250ml glass of milk• 300g (large) baked potato + cottage cheese filling + glass of milk Animal foods • 40g of cooked lean beef/pork/lamb• 40g skinless cooked chicken• 50g of canned tuna/salmon or cooked fish• 300 ml of milk/glass of Milo• 200g tub of yoghurt• 300ml flavoured milk• 1.5 slices (30g) of cheese• 2 eggs Plant based foods• 120g of tofu• 4 slices of bread• 200g of baked beans• 60g of nuts• 2 cups of pasta/3 cups of rice• .75 cup cooked lentils/kidney beans
- Meeting Fluid Requirements during CompetitionDuring competition, it’s not as simple as drinking as much as tolerated or possible. Recent reports in the scientific literature have shown that some Ironman triathletes may drink in excess of hourly fluid requirements during an event. Drinking in excess of hourly sweat losses may result in hyponatremia or low plasma sodium. Slower athletes, particularly females contesting events in cooler conditions are most at risk of drinking in excess of hourly fluid requirements. So how do you know how much to drink? You need to monitor your individual fluid balance during training and competition sessions to develop a plan for subsequent exercise sessions. Please refer to the Sweat fact sheet for more information. (50-80 mmol/L) – sodium more than in commercial drinks Sodium loss can lead to a state of low blood volume, which serves as a signal for the release of anti-diuretic hormone (ADH).[citation needed] ADH release leads to water retention and dilution of the blood resulting in a low sodium concentration.Exercise-associated hyponatremia (EAH) is common in marathon runners and participants of other endurance events.[3] 13% of the athletes who finished the 2002 Boston Marathon were in a hyponatremic state, i.e. their salt levels in their blood had fallen below an acceptable level Exertional hyponatremia is a relatively rare condition defined as a serum-sodium level less than 130 mmol/L. Low serum-sodium levels usually occur when activity exceeds 4 hours. Two, often-additive mechanisms are proposed: an athlete ingests water or low-solute beverages well beyond sweat losses (also known as water intoxication), or an athlete's sweat sodium losses are not adequately replaced. Ultimately, the intravascular and extracellular fluid has a lower solute load than the intracellular fluids, and water flows into the cells, producing intracellular swelling that causes potentially fatal neurologic and physiologic dysfunction. Affected athletes present with a combination of disorientation, altered mental status, headache, vomiting, lethargy, and swelling of the extremities (hands and feet), pulmonary edema, cerebral edema, and seizures. Exertional hyponatremia can result in death if not treated properly. This condition can be prevented by matching fluid intake with sweat and urine losses and by rehydrating with fluids that contain sufficient sodium. Athletes should aim to consume 125-150% of their estimated fluid losses in the 4-6 hours after exercise (Refer to the “How much do athletes sweat?” Fact Sheet for advice on how to monitor fluid losses during exercise). The recommendation to consume a volume of fluid greater than that lost in sweat takes into account the continued loss of fluid from the body through sweating and obligatory urine losses. JAT Exertional heat stroke is an elevated core temperature (usually >40°C [104°F]) associated with signs of organ system failure due to hyperthermia. The central nervous system neurologic changes are often the first marker of exertional heat stroke. Exertional heat stroke occurs when the temperature regulation system is overwhelmed due to excessive endogenous heat production or inhibited heat loss in challenging environmental conditions20 and can progress to complete thermoregulatory system failure.19,21 This condition is life threatening and can be fatal unless promptly recognized and treated. Signs and symptoms include tachycardia, hypotension, sweating (although skin may be wet or dry at the time of collapse), hyperventilation, altered mental status, vomiting, diarrhea, seizures, and coma.6,10,14 The risk of morbidity and mortality is greater the longer an athlete's body temperature remains above 41°C (106°F) and is significantly reduced if body temperature is lowered rapidly.22–24 Fluid replacement alone will not guarantee re-hydration after exercise. Unless there is simultaneous replacement of electrolytes lost in sweat, especially sodium, consumption of a large volume of fluid may simply result in large urine losses. The addition of sodium, either in the drink or the food consumed with the fluid, will reduce urine losses and thereby enhance fluid balance in the post exercise period. Further, sodium will also preserve thirst, enhancing voluntary intake. As the amount of sodium considered optimal for re-hydration (50-80 mmol/L) is in excess of that found in most commercially available sports drinks, athletes may be best advised to consume fluids after exercise with everyday foods containing sodium.In considering the type of fluids needed to achieve their re-hydration goals, athletes should also consider the length of time before their next session, the degree of the fluid deficit incurred, taste preferences, daily energy budget, as well as their other recovery goals. With the latter, athletes can simultaneously meet their refueling, repair and contribute to their re-hydration goals by consuming fluids that also provide a source of carbohydrate and protein e.g. flavoured milk, liquid meal supplement. The effects of consuming carbohydrate-electrolyte beverages on gastric emptying and fluid absorption during and following exercise.Murray R.Author informationAbstractA variety of beverages formulated to provide fluid, carbohydrates, and electrolytes during and following exercise are commercially available. Such 'sport drinks' commonly contain 4 to 8% carbohydrate (as glucose, fructose, sucrose or maltodextrins) and small amounts of electrolytes (most often sodium, potassium, and chloride). The efficacy of consuming such beverages has been questioned primarily because of concern that beverage carbohydrate content may inhibit gastric emptying rate and fluid absorption during exercise, thereby jeopardizing physiological homeostasis and impairing exercise performance. Gastric motor activity, and consequently gastric emptying rate, is governed by neural and humoral feedback provided by receptors found in the gastric musculature and proximal small intestine. Gastric emptying rate may be influenced by a variety of factors including, but not limited to, the caloric content, volume, osmolality, temperature, and pH of the ingested fluid, diurnal and interindividual variation, metabolic state (rest/exercise), and the ambient temperature. The caloric content of the ingested fluid appears to be the most important variable governing gastric emptying rate, providing a mean caloric efflux from the stomach of 2.0 to 2.5 kcal/min for ingested fluid volumes less than 400 ml. At rest, gastric emptying is inhibited by solutions containing calories in a manner independent of the nutrient source (i.e. carbohydrate, fat or protein). Consequently, plain water is known to empty from the stomachs of resting subjects at rates faster than solutions containing calories. Gastric emptying is increasingly inhibited as the caloric content of the ingested fluid increases. During moderate exercise (less than 75% VO2max), gastric emptying occurs at a rate similar to that during rest; more intense exercise appears to inhibit gastric emptying. When fluids are consumed at regular intervals throughout prolonged exercise (greater than 2 hours), postexercise aspiration of stomach contents reveals that solutions containing up to 10% carbohydrate empty at rates similar to plain water. There is ample physiological justification for the addition of glucose, fructose, sodium, potassium and chloride to fluid replacement beverages. Fluid absorption in the small intestine is stimulated by glucose and sodium (and to a lesser extent by fructose and other electrolytes). Glucose and sodium are absorbed via a common membrane carrier in the mucosal epithelium of the proximal small intestine. The potentiation of sodium uptake by glucose establishes an osmotic gradient for fluid absorption
- The majority of triathlons start early in the morning so there is the temptation to miss breakfast before race start. It’s crucial to eat a pre-race meal in order to top up muscle and liver glycogen stores. A pre-race meal containing roughly 1-2 g of carbohydrate per kilogram body weight should be consumed about 1-4 hours before racing. The meal should contain familiar carbohydrate-rich foods and fluids that are low in fat and fibre. For instance two English muffins, 1½ tablespoons jam, 1 teaspoon Vegemite and 750 ml sports drink provides 2500 kJ, 125 g carbohydrate, 2 g fat, 14 g protein and only 4 g fibre. Foods like liquid meal supplements, sports bars, bananas and juice are also popular pre-race meal choices.If athletes have the early morning jitters liquid meal supplements such as PowerBar Protein Plus™ powder provide an easily digested alternative to foods. It is also worthwhile to sip on water or a sports drink during the hour before race start to top up fluid levels. The advantage of competing in triathlons is that you can always urinate during the swim if you drink too much beforehand. (AIS)
- The amount of carbohydrate required will vary depending on the distance of the triathlon contested. For shorter triathlon events, athletes should aim to consume 30-60g of carbohydrate an hour, whereas athletes contesting Ironman events should aim to consume 1-1½ grams of carbohydrate per kg body weight per hour. For example, a 70kg male athlete contesting an Ironman event, should aim to consume roughly 70-100g of carbohydrate an hour. The athlete’s tolerance will ultimately dictate how much carbohydrate is consumed and should be considered when deciding on a race nutrition plan. Athletes should take a variety of food on the bike to ensure they maintain interest in what they are eating. Sandwiches (white bread, no margarine, with crusts cut-off), fruit bars, sports bars, bananas, sweet biscuits, dried fruit and sports gels are all examples of foods commonly eaten by triathletes while cycling. It is good practice to have a combination of regular food items and sports foods.
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- Gene expression and translation
- Meet the Mystery Man Five foot five inches tall… One hundred eighty pounds… Eight percent body fat…Prehistoric guys want to be him and chicks want to be with him… Who is he? Why, he’s Neandrethal man. The biggest, baddest, bipedal evolutionary ancestor on the block. Check him out: Try these physical characteristics on for size:• For starters, massive, broad shoulders are indicated by a scapular breadth that is about 8% larger than their modern human contemporaries. (Neanderthals and anatomically modern humans did live side by side for several millennia.)• Muscle attachments for the pecs were enormous, up to twice the size of today’s average.• Neanderthals had shorter, wider humeri (upper arms), which combined with the shoulders, suggests substantial rotator cuff muscularity. And, get this; the bones in their forearms were actually bowed from muscles that must have powered a grip that could crush stone.• All of this upper body musculature was anchored on a solid foundation of massive quads that specialized in explosive power and side-to-side movement.
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- Though research is continuing into the optimal type (e.g. casein Vs whey), timing and amount of protein needed to maximise the desired adaptation from the training stimulus, most agree that both resistance and endurance athletes will benefit from consuming 15-25g of high quality protein in the first hour after exercise. Adding a source of carbohydrate to this post exercise snack will further enhance the training adaptation by reducing the degree of muscle protein breakdown. Table 2 provides a list of carbohydrate rich snacks that also provide at least 10g of protein, while Table 3 lists a number of everyday foods that provide ~10g of protein. After training could be yogurt, glass of milk, cereal with milk or lean meat/cheese snack Breakfast 2 ½ cups cereal and low fat milk (32) 2 slices of toast and butter and jam Morning Tea 2 cereal bars (4) Lunch 2 ham, reduced fat cheese and salad rolls Orange juice (13) Afternoon tea 200g low fat yogurt and piece of fruit (13) Training Water and sports drink Dinner 200g lean steak 3 cups steamed rice and veg Reduced fat custard and banana (92) Total 190g (2.4g/kg/d)
- Whey is a fantastic muscle-builder for several reasons. The first is its rapid rate of digestion. Whey is the fastest-digesting protein powder a man can buy. Once whey is down your gullet, its amino acids - the building blocks of all proteins - break down rapidly and are absorbed into the bloodstream. Your blood then escorts these amino acids to muscle tissue, where they can quickly ignite protein synthesis.In 1997, French researchers published a landmark study about whey's potent ability to stimulate muscle protein synthesis. Researchers reported that when subjects consumed a whey protein drink, protein synthesis increased by almost 70 percent. However, when subjects consumed a casein protein drink, protein synthesis increased by only 30 percent. Scientists attributed this dramatic increase to whey's rapid rate of digestion. Furthermore, whey boosts protein synthesis effectively because it's an extremely rich source of the branched-chain amino acids leucine, isoleucine and valine. Leucine is the real MVP in this bunch. Research suggests that it acts much like the key to your car, turning on the powerful engine of protein synthesis. Whey protein also boosts blood flow to muscle tissue, which is another secret to its protein-synthesis power. Increased blood flow enhances the delivery of nutrients, including glucose (energy), amino acids, and oxygen. These nutrients support muscle growth and spur recovery after a workout. Casein is a slow digesting protein source and is ideal to take before bed! Feed your muscles with sustained casein protein! Demling et al (2000) compared two groups on a 2100 to 2300kcal diet containing 143gP (26%), 286gC (52%), and 49gF (20%). Both groups weight trained for twelve weeks but received 75g of their daily protein intake from either a whey-based drink or a milk-protein isolate drink (80% casein, 20% whey). At the end of the study, the milk-protein isolate group lost more fat (15.4lbs vs. 9.2lbs), gained more lean mass (9lbs vs. 4.4lbs), and gained more upper and lower body strength than the whey group. It appears that milk protein isolate ingestion, when on a training program, may be a better way to enhance fat loss and muscle gain. Lands et al (1999) showed that when supplementing with 20g of whey or casein for three months, the whey group had up-regulated their antioxidant defense systems and had increased performance in an anaerobic exercise task. The casein group didn't improve on any of the above parameters. Therefore whey may be better for antioxidant protection. Since the fast vs. slow debate focuses on whey (fast) vs. casein (slow), let's address that research here. In studies by Boirie et al (1997) and Dangin et al (2001), it was shown that whey protein is better for up-regulating protein synthesis while casein protein is better for down-regulating protein breakdown. Not much more has to be said about this since it's been discussed about a thousand other times on this site alone. The take-home message from these studies is that a milk protein blend or a supplement containing whey + casein may be your best bet for body composition improvements. Next up, what about those kooky vegetarians? Well, in comparing an omnivorous diet (meat containing) with a vegetarian diet, Campbell et al (1995, 1999) demonstrated that strength gains and body composition improvements are impaired when meat is removed from the diet.In their studies, subjects weight trained for twelve weeks while consuming a 2300kcal diet consisting of 70-90gP (12-15%), 267-317gC (49%), and 82-87gF (7-11%). The only difference between groups was the fact that one group ate a meat-free diet while the other group ate meat. At the end of the twelve weeks, the meat eaters lost 2.8lbs of fat while gaining 3.74lbs of lean tissue. The vegetarians, on the other hand, lost no fat weight and lost 1.76lbs of lean tissue. Bottom line, meat seems to be an essential part of the diet. Regarding fish in the diet, Lavigne et al (2001) demonstrated that cod protein was better than soy or casein for increasing muscle glucose sensitivity and for preventing insulin resistance in high-fat fed rats. Since codfish has a favorable omega-3 profile, the researchers duplicated their work using only the protein component of cod and the benefits remained the same. This indicates that eating fish may improve your carbohydrate sensitivity and ultimately your body composition and these effects may be independent of the fatty acid profile. Finally, Lohrke et al (2001) showed that growing pigs fed a diet consisting of soy as the only source of protein had lower body weights, amino acid imbalances, increased cortisol levels, and increased muscle breakdown. The casein-fed pigs grew normally. This study indicates that a diet containing exclusively a low quality protein (soy in this case) may interfere with normal growth and development. Depending on their individual needs, my clients typically eat a different protein source with every meal so that by the end of the day they've gotten complete protein from egg whites, fat free cheese, milk protein isolate shakes, cottage cheese, salmon or tuna and lean beef, not to mention the incomplete sources like mixed beans and mixed nuts.
- Milk protein isolate ingestion, when on a training program, may be a better way to enhance fat loss and muscle gain. Milk Isolate (80% Cassein 20% Whey)
- How quickly amino acids get transported to blood and how quickly they then get assimilated into muscle and other tissue for repair and rebuilding is the basis of this idea. According to some enthusiasts, fast proteins such as whey are superior to slow proteins like casein. Both are derivatives of milk products. Here are some values (Bilsborough 2006): If you multiply the grams per hour by hours per day you can see that an excess of protein is unnecessary There's not much evidence that these variations make a difference to muscle building over the longer term, although whey has shown some advantage in short-term studies. Yet the other useful information that can be gleaned from the numbers above is that with an average protein absorption of, say, 7 grams/hour, a theoretical absorption is limited to around 168 grams each day (24x7). If accurate, it makes the 400 gram/day protein diets look entirely unnecessary at best. Safety of High-Protein DietsVery high-protein diets may not be safe over time for the following reasons:High levels of nitrogen and amino acids can be toxic.High-protein diets are not safe for those people suffering from chronic kidney disease. Up to 20 percent of the population may be undiagnosed.
- Beetroot – nitrates, increases vo2 – 3 times per day. Cherry juice - recovery aid. The blood pressure and athletic performance benefits are likely mediated through the metabolic conversion of dietary nitrate (NO3) to biologically active nitrite (NO2) and then to nitric oxide. Nitric oxide has numerous functions in the body, including the regulation of blood flow, muscle contractility, glucose and calcium homeostasis, and mitochondrial respiration and biogenesis.3 Montmorency cherries contain high levels of substances known as polyphenols. These include flavonoids and anthocyanins, which are known to have anti-oxidant and anti-inflammatory effects. A 2006 study in the British Journal of Sports Medicine tested the efficacy of tart cherry juice in preventing symptoms of exercise induced muscle damage. It found that strength loss and pain were significantly less when participants performed eccentric arm exercises after 4 days of drinking cherry juice compared with placebo.1 Another study in 2011 found that consuming Montmorency cherry juice improved the recovery of isometric muscle strength after intensive exercise and suggested that its polyphenolic compounds attenuated the oxidative damage induced by exercise. 2 Real food Vs supplementsMany athletes fall into the trap of becoming reliant on sports food supplements, believing this to be the only and/or best way to meet their recovery goals. This often results in athletes “doubling up” with their recovery, consuming a sports food supplement that meets certain recovery goals e.g. liquid meal supplement, then following this up soon afterwards with a meal that would help them meet the same recovery goal e.g. bowl of cereal with fresh fruit. Unless constrained by poor availability or lack of time, athletes are best advised to favour real food/fluid options that allow them to meet recovery and other dietary goals simultaneously. This is especially important for athletes on a low energy budget. What are some other the practical considerations for recovery eating?Some athletes finish sessions with a good appetite, so most foods are appealing to eat. On the other hand, a fatigued athlete may only feel like eating something that is compact and easy to chew. When snacks need to be kept or eaten at the training venue itself, foods and drinks that require minimal storage and preparation are useful. At other times, valuable features of recovery foods include being portable and able to travel interstate or overseas. Situations and challenges in sport change from day to day, and between athletes - so recovery snacks need to be carefully chosen to meet these needs.
- The International Society of Sports Nutrition 2010 states that:■ Caffeine is effective for enhancing performance when consumed in moderate dosages (~3-6 mg/kg).■ Caffeine exerts a greater ergogenic effect when consumed in an anhydrous state as compared to tea / coffee. (All High5 products use caffeine anhydrous).■ It has been shown that caffeine can enhance vigilance (focus) during bouts of extended exhaustive exercise.■ Caffeine is ergogenic for sustained maximal endurance exercise, and has been shown to be highly effective for time-trial performance.■ Caffeine supplementation is beneficial for high-intensity exercise, including team sports such as soccer and rugby, both of which are categorized by intermittent activity within a period of prolonged duration.■ The scientific literature does not support caffeine induced diuresis during exercise, or any harmful change in fluid balance that would negatively affect performance. (NB: in short it does not make dehydration worse).
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