Exercise Scientist and S & C coach Jon Denoris presents a research round up and workshop on Ivy & Portman's "Nutrient Timing" concept. Presented on behalf of Kinetica Sports.
This document summarizes research on pre-, intra-, and post-workout nutrition. It finds that consuming 6g of essential amino acids (EAAs) and 35g of carbohydrates (CHOs) before a workout stimulates the greatest muscle protein synthesis. During a workout, the same combination of EAAs and CHOs provides several benefits like reduced cortisol and increased testosterone and insulin levels. After a workout, at least 15g of protein is needed to obtain 6g of EAAs, with a combination of whey and casein proteins being most effective for muscle protein synthesis when consumed with a CHO ratio greater than 1:1.
CVOL post workout recovery supplement for muscle strength and sizeJason Bell
CVOL post workout training recovery supplement for muscle strength, size and explosiveness. How CVOL works to rapidly increase training performance in the gym by optimizing recovery.
Joe Pacifico Florida | Researchers discovered that when athletes ate slow-digesting carbs such as whole grains for breakfast and lunch, they had lower insulin levels and burned more fat during the day.
This review article discusses protein requirements and supplementation for strength athletes. It finds that while strength training increases protein synthesis, it also increases protein use efficiency, reducing requirements. Studies show strength athletes consume more protein than needed. No evidence suggests supplements are required for muscle growth or strength gains. The article concludes strength athletes should consume protein consistent with general population guidelines of 12-15% of calories from protein.
DMVVEG0291PR3 evening recovery white paperMieke Acda
Casein protein has been shown to improve muscle mass and strength more than other proteins when ingested before sleep. A study found that men who consumed 27.5g of casein protein before sleeping each night for 12 weeks gained more muscle mass and strength from their resistance training compared to men who consumed a placebo. Casein protein is slowly digested, providing amino acids throughout the night to aid in muscle recovery and growth during sleep. Multiple studies have found increases in muscle protein synthesis when casein protein is consumed before bed compared to other times of day or without protein intake.
Pre post workout nutrition manual for gaining muscleChristos Zafiris
This document provides a summary of pre-workout and post-workout meal and supplement strategies to maximize muscle and performance gains. It recommends eating a slow-digesting carbohydrate, lean protein, and fibrous carbs like vegetables within 2-3 hours before training. Supplements recommended within 30-60 minutes before include 100-400mg caffeine, 20g fast-digesting protein, 20-40g slow-digesting carbs, BCAAs, 5g creatine, and 1-3g beta-alanine. Within 30 minutes after training, it recommends a fast-acting protein shake with whey and casein, a fast-digesting carb drink, and plenty of BCAAs. The
Handout slides to our Guru Performance mini presentation on 'The Buffering Capacity of Beta-Alanine'. To watch an animated video version of this presentation go to http://www.GuruPerformance.com and click on videos - where you will find this and many more animated and video presentations relating to Exercise Science and Performance Nutrition.
This document summarizes research on pre-, intra-, and post-workout nutrition. It finds that consuming 6g of essential amino acids (EAAs) and 35g of carbohydrates (CHOs) before a workout stimulates the greatest muscle protein synthesis. During a workout, the same combination of EAAs and CHOs provides several benefits like reduced cortisol and increased testosterone and insulin levels. After a workout, at least 15g of protein is needed to obtain 6g of EAAs, with a combination of whey and casein proteins being most effective for muscle protein synthesis when consumed with a CHO ratio greater than 1:1.
CVOL post workout recovery supplement for muscle strength and sizeJason Bell
CVOL post workout training recovery supplement for muscle strength, size and explosiveness. How CVOL works to rapidly increase training performance in the gym by optimizing recovery.
Joe Pacifico Florida | Researchers discovered that when athletes ate slow-digesting carbs such as whole grains for breakfast and lunch, they had lower insulin levels and burned more fat during the day.
This review article discusses protein requirements and supplementation for strength athletes. It finds that while strength training increases protein synthesis, it also increases protein use efficiency, reducing requirements. Studies show strength athletes consume more protein than needed. No evidence suggests supplements are required for muscle growth or strength gains. The article concludes strength athletes should consume protein consistent with general population guidelines of 12-15% of calories from protein.
DMVVEG0291PR3 evening recovery white paperMieke Acda
Casein protein has been shown to improve muscle mass and strength more than other proteins when ingested before sleep. A study found that men who consumed 27.5g of casein protein before sleeping each night for 12 weeks gained more muscle mass and strength from their resistance training compared to men who consumed a placebo. Casein protein is slowly digested, providing amino acids throughout the night to aid in muscle recovery and growth during sleep. Multiple studies have found increases in muscle protein synthesis when casein protein is consumed before bed compared to other times of day or without protein intake.
Pre post workout nutrition manual for gaining muscleChristos Zafiris
This document provides a summary of pre-workout and post-workout meal and supplement strategies to maximize muscle and performance gains. It recommends eating a slow-digesting carbohydrate, lean protein, and fibrous carbs like vegetables within 2-3 hours before training. Supplements recommended within 30-60 minutes before include 100-400mg caffeine, 20g fast-digesting protein, 20-40g slow-digesting carbs, BCAAs, 5g creatine, and 1-3g beta-alanine. Within 30 minutes after training, it recommends a fast-acting protein shake with whey and casein, a fast-digesting carb drink, and plenty of BCAAs. The
Handout slides to our Guru Performance mini presentation on 'The Buffering Capacity of Beta-Alanine'. To watch an animated video version of this presentation go to http://www.GuruPerformance.com and click on videos - where you will find this and many more animated and video presentations relating to Exercise Science and Performance Nutrition.
The document discusses the Carb Back Loading (CBL) nutrition protocol. CBL involves delaying carbohydrate intake until later in the day after exercise. It aims to control insulin levels to promote fat burning while allowing muscle building and recovery. CBL proponents claim it can improve fat loss and energy levels by limiting carbohydrates during the day and focusing intake around strength training in the afternoon and evening meals. The protocol emphasizes nutrient timing to manipulate hormones and glucose uptake in a way that favors muscle over fat storage of calories.
Hangout no.5: Nutrición Deportiva - Tabla cafeínaCarlos Martín
Caffeine is found naturally in many plants and is regularly consumed by 90% of adults. Moderate caffeine intake of 300-400 mg per day is generally considered safe for adults, while children under 12 should limit intake to under 2.5 mg/kg per day. Caffeine was removed from the prohibited substances list in 2004 and can be used to enhance sports performance. While caffeine may improve endurance and high-intensity sports, its effects vary between individuals and some athletes do not follow best practices for its safe and effective use.
Nutritional Ergogenic Aids and Nutrient Timing for Optimal PerformanceThe York School
The document provides an overview of various nutritional supplements and their purported ergogenic effects and safety. It discusses creatine, arginine, beta-alanine, HMB, glutamine, caffeine, and whey protein. For each supplement, it summarizes the claims of effectiveness, proposed mechanisms of action, relevant research on safety and effectiveness for performance and physique adaptations, optimal dosing, and other practical considerations. Safety is the primary concern, and effectiveness requires evidence from biological plausibility and research studies.
This document discusses the benefits and myths surrounding the supplement creatine. It begins by defining creatine as a naturally occurring amino acid found in muscle tissue and in foods like beef and fish. It then explains how creatine works in the body to provide energy for intense exercise. The document outlines several short-term benefits of creatine supplementation like increased strength, muscle mass, and exercise performance. It also notes some potential medical benefits and that studies show creatine is safe for children, adolescents, and adults under 60. The document concludes by addressing some common myths around creatine's reputation due to its use by athletes.
Stuart Phillips - Sports Nutrition Conference 2008Stuart Phillips
Stuart Phillips gave a presentation on nutrition for repeated sprinting as seen in team sports. He discussed that repeated sprinting carries the same nutrient needs as longer duration sports, with hydration and carbohydrate being most important during and after exercise. For pre-exercise nutrition, he recommended eating carbohydrates and hydrating to replenish glycogen stores. During exercise, consuming fluids and carbohydrates can reduce fatigue. Post-exercise, eating protein and carbohydrates soon after can enhance muscle protein synthesis and glycogen restoration.
The document discusses nutrition for athletes and performance. It explains that we eat and drink to provide our bodies with energy, and that carbohydrates are the primary fuel source that needs to be replenished. The document recommends a high-carbohydrate, moderate protein, low-fat diet for athletes, and emphasizes hydration and replacing fluids lost through exercise. It provides guidelines for nutrition before, during, and after training or competition to maximize performance, focusing on maintaining carbohydrate stores.
The document discusses new products from Isagenix, including Isagenix Coffee and AMPED Power. Isagenix Coffee is described as a premium coffee made from high quality, sustainably sourced beans through a careful roasting process. AMPED Power is introduced as a pre-workout supplement designed to boost energy, focus, and performance through ingredients like creatine, citrulline, and Nitrosigine. The document also discusses the importance of nutrient timing for optimal performance, breaking it into pre-workout, mid-workout, and post-workout phases and suggesting appropriate Isagenix products for each phase.
This document discusses nutrition guidelines for elite CrossFit athletes. It covers the importance of nutrition for CrossFit performance and recovery. It recommends that CrossFit athletes consume adequate energy, protein, carbohydrates, fat, fluids and supplements to support their high intensity training. Specifically, it suggests protein intake of 1.5-2.3 g/kg body weight, carbohydrate intake of 30-60g per hour during exercise, and fat intake providing 20-30% of total calories. The document also provides nutrition guidelines for event day, hydration, and lists high protein foods and supplements that can benefit CrossFit athletes.
The document provides an overview of Isagenix products and recommendations for how athletes can incorporate them into their nutrition plan to optimize performance, recovery, energy levels, and overall health. It discusses individual products like IsaLean Pro shakes, e+ energy shots, Replenish drinks, and Ionix Supreme, and recommends timing their consumption around workouts, training sessions, and throughout the day for benefits like fueling workouts, aiding muscle recovery, balancing stress levels, and more. An infographic outlines a sample daily meal plan and supplementation schedule for athletes using Isagenix products.
Module 6 mcc sports nutrition credit course- protein and exerciseQUA NUTRITION
Here are a few key points regarding the use of protein supplements:
- Protein supplements can be useful for athletes and individuals who struggle to meet their daily protein needs through diet alone. They provide a convenient way to boost protein intake.
- However, protein supplements should not replace whole foods as the primary source of protein. A diet with a variety of protein-rich foods is ideal for overall nutrition.
- The research on whether protein supplements can further enhance muscle protein synthesis beyond what can be achieved through diet alone is mixed. For most active individuals, meeting protein needs through food is sufficient.
- Whey protein in particular has research showing it can modestly increase muscle protein synthesis after exercise compared to casein or soy protein.
Sports nutrition is the study and practice of nutrition and diet as it relates to athletic performance. It is a science that provides and maintains food necessary for health, growth and physical performance.
Researchers suggests that athletes can benefit from nutrition education – increasing KAP i.e. knowledge, Attitude and practices (Abood et al, 2006).
This document discusses sport nutrition and performance. It provides information on the key nutrients needed to maximize athletic performance, including carbohydrates, proteins, fats, vitamins and minerals. It emphasizes the importance of precision calorie and macronutrient intake tailored to the individual and type of exercise or training. Post-workout nutrition and hydration are highlighted as critical for recovery and repair of muscle tissue.
NDD30503: NUTRITION FOR SPORTS AND EXERCISEwajihahwafa
Nutrition is important for combat athletes to maximize performance and support training. Carbohydrates provide 10-12 g/kg daily and should be consumed before and during exercise to fuel activity. Protein intake of 1.8-2.4 g/kg daily ingested several times helps maintain muscle mass. Hydration is also key, with fluid losses over 2% of body weight to be avoided. Rapid weight cutting can negatively impact health and is not recommended.
NDD30503: NUTRITION FOR SPORTS AND EXERCISEwajihahwafa
This document discusses nutrition for sports and exercise. It defines key terms and concepts in sports nutrition and exercise physiology. It outlines the basic principles of training and nutrition periodization to support athletic performance and recovery goals. The document also discusses dietary supplement use among athletes, noting concerns regarding purity, safety, and effectiveness of supplements given the lack of regulation in the industry. The overall goals of sports nutrition are to support training, performance, and recovery through an evidence-based nutrition plan.
This newsletter introduces new additions to the AMPED product line for optimizing workout performance through proper nutrient timing. The line now includes AMPED NOx to be taken pre-workout to boost stamina through nitric oxide production. AMPED Fuel provides energy mid-workout to sustain performance and prevent muscle breakdown. AMPED Recover consumed post-workout promotes muscle recovery and growth. A study found those using AMPED Fuel and Recover reported less fatigue and greater energy during and after workouts. Proper hydration is also important, so Replenish is now called AMPED Hydrate to provide electrolytes lost through sweating.
Pure whey protein can help with muscle growth during intense training by supplying amino acids and protein. It is a natural supplement derived from whey that is high in branched-chain amino acids. Consuming pure whey protein after workouts can help the body quickly rebuild muscle tissue and regulate weight by promoting fullness. It has a high protein content and few calories making it beneficial for muscle growth and weight management.
This document discusses protein and its role as a macronutrient. It defines protein and explains that it is made up of amino acids, including 9 essential amino acids that must be obtained through food. The document outlines protein requirements for different populations, noting that active individuals need more protein than sedentary people. It also discusses optimal protein intake for muscle building, fat loss, and other goals. The timing, types, and quality of protein are examined, along with common myths about the dangers of high-protein diets.
A brochure of products that have been used in tow World Record events ( 26 hrs non-stop aerobics and 24 non-stop Barbequeing). BODYYFUELZ products are available only in India. We are looking for GLOBAL partners.
SNT Orbit division produces Orbit pure Creatine to improve athletic performance and muscle growth. Creatine is found naturally in the body and plays an important role in energy production in muscles. It travels to muscles via bloodstream and is converted to creatine phosphate to replenish ATP, the ultimate energy source for bursts of energy. Creatine facilitates ATP production, providing sustained high intensity exercise, more energy for muscle contraction, and improved power and muscle size. It also helps keep muscles and the brain strong and healthy.
This document discusses several studies on the relationship between nutrition and various health and cognitive outcomes. It summarizes three studies, one finding that carbohydrate intake can enhance performance during and after exercise, another linking better nutritional quality of diet to improved academic performance in students, and a third finding that multivitamins and minerals can modulate whole-body energy metabolism and cerebral blood flow during cognitive tasks. The document then outlines a 3-phase process for personalized nutrition plans based on reported reactions and symptoms, with advice checked by a nutritionist.
The document discusses the Carb Back Loading (CBL) nutrition protocol. CBL involves delaying carbohydrate intake until later in the day after exercise. It aims to control insulin levels to promote fat burning while allowing muscle building and recovery. CBL proponents claim it can improve fat loss and energy levels by limiting carbohydrates during the day and focusing intake around strength training in the afternoon and evening meals. The protocol emphasizes nutrient timing to manipulate hormones and glucose uptake in a way that favors muscle over fat storage of calories.
Hangout no.5: Nutrición Deportiva - Tabla cafeínaCarlos Martín
Caffeine is found naturally in many plants and is regularly consumed by 90% of adults. Moderate caffeine intake of 300-400 mg per day is generally considered safe for adults, while children under 12 should limit intake to under 2.5 mg/kg per day. Caffeine was removed from the prohibited substances list in 2004 and can be used to enhance sports performance. While caffeine may improve endurance and high-intensity sports, its effects vary between individuals and some athletes do not follow best practices for its safe and effective use.
Nutritional Ergogenic Aids and Nutrient Timing for Optimal PerformanceThe York School
The document provides an overview of various nutritional supplements and their purported ergogenic effects and safety. It discusses creatine, arginine, beta-alanine, HMB, glutamine, caffeine, and whey protein. For each supplement, it summarizes the claims of effectiveness, proposed mechanisms of action, relevant research on safety and effectiveness for performance and physique adaptations, optimal dosing, and other practical considerations. Safety is the primary concern, and effectiveness requires evidence from biological plausibility and research studies.
This document discusses the benefits and myths surrounding the supplement creatine. It begins by defining creatine as a naturally occurring amino acid found in muscle tissue and in foods like beef and fish. It then explains how creatine works in the body to provide energy for intense exercise. The document outlines several short-term benefits of creatine supplementation like increased strength, muscle mass, and exercise performance. It also notes some potential medical benefits and that studies show creatine is safe for children, adolescents, and adults under 60. The document concludes by addressing some common myths around creatine's reputation due to its use by athletes.
Stuart Phillips - Sports Nutrition Conference 2008Stuart Phillips
Stuart Phillips gave a presentation on nutrition for repeated sprinting as seen in team sports. He discussed that repeated sprinting carries the same nutrient needs as longer duration sports, with hydration and carbohydrate being most important during and after exercise. For pre-exercise nutrition, he recommended eating carbohydrates and hydrating to replenish glycogen stores. During exercise, consuming fluids and carbohydrates can reduce fatigue. Post-exercise, eating protein and carbohydrates soon after can enhance muscle protein synthesis and glycogen restoration.
The document discusses nutrition for athletes and performance. It explains that we eat and drink to provide our bodies with energy, and that carbohydrates are the primary fuel source that needs to be replenished. The document recommends a high-carbohydrate, moderate protein, low-fat diet for athletes, and emphasizes hydration and replacing fluids lost through exercise. It provides guidelines for nutrition before, during, and after training or competition to maximize performance, focusing on maintaining carbohydrate stores.
The document discusses new products from Isagenix, including Isagenix Coffee and AMPED Power. Isagenix Coffee is described as a premium coffee made from high quality, sustainably sourced beans through a careful roasting process. AMPED Power is introduced as a pre-workout supplement designed to boost energy, focus, and performance through ingredients like creatine, citrulline, and Nitrosigine. The document also discusses the importance of nutrient timing for optimal performance, breaking it into pre-workout, mid-workout, and post-workout phases and suggesting appropriate Isagenix products for each phase.
This document discusses nutrition guidelines for elite CrossFit athletes. It covers the importance of nutrition for CrossFit performance and recovery. It recommends that CrossFit athletes consume adequate energy, protein, carbohydrates, fat, fluids and supplements to support their high intensity training. Specifically, it suggests protein intake of 1.5-2.3 g/kg body weight, carbohydrate intake of 30-60g per hour during exercise, and fat intake providing 20-30% of total calories. The document also provides nutrition guidelines for event day, hydration, and lists high protein foods and supplements that can benefit CrossFit athletes.
The document provides an overview of Isagenix products and recommendations for how athletes can incorporate them into their nutrition plan to optimize performance, recovery, energy levels, and overall health. It discusses individual products like IsaLean Pro shakes, e+ energy shots, Replenish drinks, and Ionix Supreme, and recommends timing their consumption around workouts, training sessions, and throughout the day for benefits like fueling workouts, aiding muscle recovery, balancing stress levels, and more. An infographic outlines a sample daily meal plan and supplementation schedule for athletes using Isagenix products.
Module 6 mcc sports nutrition credit course- protein and exerciseQUA NUTRITION
Here are a few key points regarding the use of protein supplements:
- Protein supplements can be useful for athletes and individuals who struggle to meet their daily protein needs through diet alone. They provide a convenient way to boost protein intake.
- However, protein supplements should not replace whole foods as the primary source of protein. A diet with a variety of protein-rich foods is ideal for overall nutrition.
- The research on whether protein supplements can further enhance muscle protein synthesis beyond what can be achieved through diet alone is mixed. For most active individuals, meeting protein needs through food is sufficient.
- Whey protein in particular has research showing it can modestly increase muscle protein synthesis after exercise compared to casein or soy protein.
Sports nutrition is the study and practice of nutrition and diet as it relates to athletic performance. It is a science that provides and maintains food necessary for health, growth and physical performance.
Researchers suggests that athletes can benefit from nutrition education – increasing KAP i.e. knowledge, Attitude and practices (Abood et al, 2006).
This document discusses sport nutrition and performance. It provides information on the key nutrients needed to maximize athletic performance, including carbohydrates, proteins, fats, vitamins and minerals. It emphasizes the importance of precision calorie and macronutrient intake tailored to the individual and type of exercise or training. Post-workout nutrition and hydration are highlighted as critical for recovery and repair of muscle tissue.
NDD30503: NUTRITION FOR SPORTS AND EXERCISEwajihahwafa
Nutrition is important for combat athletes to maximize performance and support training. Carbohydrates provide 10-12 g/kg daily and should be consumed before and during exercise to fuel activity. Protein intake of 1.8-2.4 g/kg daily ingested several times helps maintain muscle mass. Hydration is also key, with fluid losses over 2% of body weight to be avoided. Rapid weight cutting can negatively impact health and is not recommended.
NDD30503: NUTRITION FOR SPORTS AND EXERCISEwajihahwafa
This document discusses nutrition for sports and exercise. It defines key terms and concepts in sports nutrition and exercise physiology. It outlines the basic principles of training and nutrition periodization to support athletic performance and recovery goals. The document also discusses dietary supplement use among athletes, noting concerns regarding purity, safety, and effectiveness of supplements given the lack of regulation in the industry. The overall goals of sports nutrition are to support training, performance, and recovery through an evidence-based nutrition plan.
This newsletter introduces new additions to the AMPED product line for optimizing workout performance through proper nutrient timing. The line now includes AMPED NOx to be taken pre-workout to boost stamina through nitric oxide production. AMPED Fuel provides energy mid-workout to sustain performance and prevent muscle breakdown. AMPED Recover consumed post-workout promotes muscle recovery and growth. A study found those using AMPED Fuel and Recover reported less fatigue and greater energy during and after workouts. Proper hydration is also important, so Replenish is now called AMPED Hydrate to provide electrolytes lost through sweating.
Pure whey protein can help with muscle growth during intense training by supplying amino acids and protein. It is a natural supplement derived from whey that is high in branched-chain amino acids. Consuming pure whey protein after workouts can help the body quickly rebuild muscle tissue and regulate weight by promoting fullness. It has a high protein content and few calories making it beneficial for muscle growth and weight management.
This document discusses protein and its role as a macronutrient. It defines protein and explains that it is made up of amino acids, including 9 essential amino acids that must be obtained through food. The document outlines protein requirements for different populations, noting that active individuals need more protein than sedentary people. It also discusses optimal protein intake for muscle building, fat loss, and other goals. The timing, types, and quality of protein are examined, along with common myths about the dangers of high-protein diets.
A brochure of products that have been used in tow World Record events ( 26 hrs non-stop aerobics and 24 non-stop Barbequeing). BODYYFUELZ products are available only in India. We are looking for GLOBAL partners.
SNT Orbit division produces Orbit pure Creatine to improve athletic performance and muscle growth. Creatine is found naturally in the body and plays an important role in energy production in muscles. It travels to muscles via bloodstream and is converted to creatine phosphate to replenish ATP, the ultimate energy source for bursts of energy. Creatine facilitates ATP production, providing sustained high intensity exercise, more energy for muscle contraction, and improved power and muscle size. It also helps keep muscles and the brain strong and healthy.
This document discusses several studies on the relationship between nutrition and various health and cognitive outcomes. It summarizes three studies, one finding that carbohydrate intake can enhance performance during and after exercise, another linking better nutritional quality of diet to improved academic performance in students, and a third finding that multivitamins and minerals can modulate whole-body energy metabolism and cerebral blood flow during cognitive tasks. The document then outlines a 3-phase process for personalized nutrition plans based on reported reactions and symptoms, with advice checked by a nutritionist.
Good Vibrations by Jon Denoris for Kinetica Sportsdenoris
This presentation is a review I put together for www.Kinetica-Sports.com on the pro's and con's of whole body vibration training. I believe it's certainly an exciting area, albeit one which unfortunately is prone to the usual fitness "fads" and exaggerated claims especially regarding weight loss / body fat loss.
1) B Health Pro is a clinical sports nutrition and fitness consulting firm founded by Indu Vakil located in Mumbai that provides services like weight loss counseling, sports nutrition, and nutrition guidance during pregnancy and lactation.
2) The document discusses how modern lifestyles lead to poor nutrition and weight gain due to lack of time and knowledge about calorie intake, and promotes B Health Pro's approach of achieving health goals through lifestyle changes and natural means rather than shortcuts.
3) B Health Pro provides individual counseling, workshops, and health talks for various organizations and has satisfied clients from companies, sports academies, and hospitals.
This document discusses overtraining and unexplained underperformance syndrome (UUPS). It defines overtraining and overreaching, and explains their symptoms. Early signs of overtraining include increased resting heart rate and blood pressure, unexplained weight loss, sleep disturbances, and changes in mood/motivation. Biochemical markers like increased cortisol and creatine kinase levels may also indicate an overtrained state. The document stresses the importance of monitoring athletes for signs of overtraining to prevent injuries and performance declines.
This document discusses the physiology of long-term athlete development (LTAD) based on scientific principles, testing, and optimization. It covers several key points:
1) Genetics play a large role in endurance performance, but the interaction between genetics and the environment is also important. East Africans are not inherently different genetically.
2) East African endurance athletes benefit from an environment conducive to developing running skills, including diet, hydration, recovery from training, and high training volumes from a young age.
3) Altitude training can help athletes realize their aerobic potential, but genetic limits still apply. Refining the training environment through scientific testing and principles can help optimize performance.
This document discusses nutrition for endurance cyclists. It explains the different metabolic pathways the body uses for energy and how carbohydrates, fats, and proteins provide fuel. It recommends timing carbohydrate intake based on exercise intensity and duration, with higher carb intake before, during, and after harder workouts. Sample meal plans are provided for different periods relative to exercise. The document also discusses supplements but notes most are not miracle products and quality is variable in the industry.
This document discusses nutritional strategies for success. It outlines that clients' goals are often stable blood sugar levels, digestive health, and fat loss. The standard American diet is described as causing blood sugar spikes and crashes due to excess carbohydrates from sugar, processed foods, and high-fat muffins. This leads to cravings, high cortisol, and belly fat gain. The Healthy Eating Pyramid is presented as an alternative, emphasizing protein, low-to-moderate carbohydrates, and healthy fats while limiting grains and inflammatory foods. Sample meal plans show how clients can achieve stable blood sugar and reduce digestive issues by following a whole foods diet with frequent small meals and snacks.
This document discusses nutrient timing and metabolic flexibility. It provides information on how food intake and exercise each elicit acute responses in metabolism, hormones, and blood flow. Consuming amino acids increases protein synthesis while exercise stimulates hypertrophy. Carbohydrate solutions aid gastric emptying during moderate to vigorous exercise. Lipids cause postprandial lipemia at rest but exercise up to the lactate threshold promotes fat mobilization. A large meal sparks a parasympathetic response and gut blood flow at rest, but exercise enhances muscle pump and blood flow to active muscles. Metabolic flexibility refers to using more lipids for energy over longer periods. Factors limiting maximal oxygen uptake include pH balance, glycogen availability, hydration, and
The document is a professional portfolio for a student seeking employment as an office administrator. It includes a letter of introduction, education history from College of the North Atlantic and Eastern Pentecostal Bible College, professional experience as a bookkeeper and customer service manager, additional qualifications including computer skills and membership in professional organizations, transcripts showing excellent marks in office administration courses, a letter of recommendation, and work samples of business cards and a brochure created without templates.
The document discusses strategies for fueling workouts to improve performance and body composition. It recommends consuming carbohydrates at 55-60% of calories, with protein intake after workouts to stimulate muscle protein synthesis. Nutrient timing is important, consuming a carbohydrate and protein supplement within 45 minutes after a workout to take advantage of the anabolic window. The supplement should contain amino acids, creatine, and medium chain triglycerides to support gains in muscle mass and strength. Meal timing and alkaline diets may also provide health benefits such as increased growth hormone and reduced cortisol levels.
This document provides an overview of sports nutrition. It defines sports nutrition as applying nutrition practices for maximal sports performance. It outlines the key objectives, content and nutrients important for athletes. The main nutrients discussed are carbohydrates, proteins, fats, vitamins, minerals and water. For each nutrient, the document defines it, recommends daily intake amounts, identifies functions and provides food sources. It also discusses energy balance, general eating recommendations and common myths about sports nutrition.
A Quick Overview of the US Health & Wellness Market. Find out about Dietary Supplement use in the United States, and various consumer trends for the US Market.
Comprehensive Review Of Whey Vs Casein Proteindunny3rd
This document summarizes a presentation comparing whey and casein protein. It discusses the structure and digestion of proteins in general, as well as the specific properties of whey and casein proteins. Key points include:
- Whey protein digests quickly and causes plasma amino acids to rise rapidly, while casein digests slowly and provides a sustained release of amino acids.
- Studies show whey protein is more effective than casein at increasing muscle protein synthesis after exercise. However, casein may be more effective for gains in muscle mass and strength over longer periods with resistance training.
- The optimal intake strategy may be to consume a fast-digesting whey protein after exercise followed by a slower digesting case
NDD30503 NUTRITION FOR SPORTS AND EXERCISEwajihahwafa
This document provides information on nutrition for resistance athletes. It discusses that resistance training causes muscle breakdown and repair through catabolism and anabolism. It recommends resistance athletes consume moderate carbohydrate intake before, during and after exercise to fuel workouts and speed recovery. It also recommends resistance athletes consume approximately 1.6-1.7 grams of protein per kilogram of body weight daily, with 20-30 grams of high quality protein after workouts to stimulate muscle protein synthesis and aid recovery. It emphasizes the importance of hydration and carbohydrate intake before and after resistance exercise.
This document discusses caffeine and creatine, two widely used supplements in sports. Caffeine acts as an adenosine receptor antagonist, increasing lipolysis and fat oxidation. Studies show caffeine improves endurance performance but not high-intensity or strength performance. Creatine stores phosphocreatine in muscles, providing rapid energy. Supplementation increases phosphocreatine stores and may prolong high-intensity exercise. Both are generally regarded as safe when best practices like hydration and limited caffeine intake are followed. While each has individually shown ergogenic benefits, combining them may eliminate effects for some.
This document provides an overview of nutrition for sports and exercise. It covers types of exercise like aerobic and anaerobic activity. It discusses the benefits of both aerobic and anaerobic exercise. It also outlines the different energy sources used during physical activity like phosphagens, carbohydrates, and fat. Specific topics covered include carbohydrate loading, fluid needs, protein requirements, and vitamins/minerals for athletes.
This document discusses several topics related to energy, metabolism, and performance, including:
- Horace Fletcher, known as "The Great Masticator," who promoted chewing food until it was liquid as a way to improve health in the early 20th century.
- The basics of human energy derived from carbohydrates, fats, proteins, and food quality and calories.
- How metabolism works through aerobic and anaerobic pathways, and the roles of lactate and acidosis.
- Key training principles like overload, specificity, reversibility, and how training intensity impacts adaptations.
- Perspectives on different training methods and fitness fads.
The document discusses various recovery strategies including low-moderate intensity exercise, stretching, nutrition and hydration, and therapeutic modalities. It provides details on each strategy and summarizes the current research on their effectiveness for enhancing recovery and performance. Cryotherapy shows some benefits for reducing pain and inflammation but little benefit for performance. Massage and contrast therapy may provide psychological benefits by improving perceptions of recovery but have limited physiological impact.
The document discusses sports nutrition and carbohydrate intake for athletes. It defines sports nutrition and notes that carbohydrates are the primary energy source for athletes. It recommends that athletes consume 5-10 grams of carbohydrates per kilogram of body weight daily to fuel exercise and aid recovery. The timing and type of carbohydrate intake before, during, and after exercise is also important to maximize performance. Proper carbohydrate consumption helps optimize muscle glycogen stores and prevents fatigue during training and competition.
Case study for rugby athlete in rehabilitationDaniel Kapsis
This case study examined an 8-week nutritional intervention for a rugby player undergoing rehabilitation for a shoulder injury. The intervention consisted of a 3,400 kcal per day diet with high protein and carbohydrates, as well as creatine and whey protein supplements. The athlete gained 5.2 kg total, of which 4.9 kg was lean muscle mass while maintaining his body fat percentage. Arm measurements increased significantly, indicating muscle hypertrophy. The intervention successfully helped the athlete rapidly gain muscle mass during rehabilitation without increasing body fat.
Basic principles of Exercise designs for healthy and special populations, based on American College of Sports Medicine Guidelines. Target audience: Fitness trainers and health professionals. This lecture was delivered at Chennai in February 2014 in an international seminar organized by Madras Diabetes Research Foundation and Florida International University.
This document discusses periworkout nutrition, which refers to the meals consumed before, during, and after exercise sessions. It explains that nutrient choices in the periworkout period can enhance or hinder training effects. It then provides details on pre, during, and post-workout meal recommendations including macronutrient breakdown and timing. Supplements that may be beneficial for workouts like BCAAs, creatine, and beta-alanine are also reviewed along with their proposed mechanisms of action. References are included to support the nutritional strategies and supplement claims.
1) A 12-week study compared the effects of a high protein, high egg diet to a normal protein diet without eggs on body composition, muscle health, and inflammation in overweight older adults.
2) Both diets resulted in about 3kg of weight loss but the high protein, high egg diet helped retain more lean mass.
3) The high protein, high egg diet did not significantly influence muscle composition, metabolic health markers, or inflammation levels but may be an effective way to increase protein intake and improve body composition during weight loss in older adults.
The document discusses supplements that can improve immune function before, during, and after workouts. Key supplements mentioned include beta-androstenetriol, phosphatidylserine, nucleotides, complex carbohydrates, whey protein/L-glutamine, L-citrulline malate, N-acetyl cysteine, and branched chain amino acids. These supplements are said to reduce cortisol and inflammation, boost Th1 cytokines, and enhance cell-mediated immunity and recovery. Post-workout, the author recommends more beta-androstenetriol, whey protein, L-glutamine, L-citrulline, fish oil, and apple to further support immunity and recovery.
The document discusses various topics related to sports science, including sports science as a discipline that studies human movement and performance enhancement, the use of sports science in fitness, injury reduction, and training, as well as sports psychology, nutrition, biological energy pathways, injuries, warm-ups, stretching, plyometrics, strength training, core training, complex training, and periodization in training.
This document discusses creatine supplements and their use among athletes. It begins with an introduction noting the long history of supplement use among athletes. It then covers the rationale for using creatine to increase muscle mass and power. The document discusses the legal issues around supplements and the mechanisms by which creatine works. Research evidence is presented showing creatine can improve performance in short, high intensity exercise but not endurance activities. Potential side effects are addressed as well as conclusions that further research is still needed.
This document discusses high-intensity interval training (HIIT) and its benefits compared to endurance training. HIIT involves short bursts of intense exercise alternated with recovery periods. A typical HIIT session involves sprinting for 30 seconds followed by a 1 minute recovery period, repeated 4-6 times. Studies have shown that HIIT can improve aerobic capacity, fat metabolism, and endurance as much as longer endurance training, but with less time commitment - around 15 minutes for HIIT versus hours for endurance training. The intensity of HIIT places more stress on the body than endurance training, leading to more rapid adaptations in factors like mitochondria and fat burning.
This document discusses sports nutrition and factors that influence nutritional requirements for athletes. It explains that sports nutrition aims to improve performance, speed recovery, and increase energy. The type of exercise, such as aerobic vs. anaerobic, along with characteristics like gender can impact nutritional needs. For anaerobic exercise, carbohydrates and protein are important after exercise. Aerobic exercise requires replacing glycogen stores within 30 minutes after exercise. The document provides guidelines for nutrition before, during, and after workouts, emphasizing hydration and eating carbohydrates and protein within two hours after intense exercise.
Intermittent Fasting is the new kid on the block in terms of weight loss. But is it just a fad or are the proclaimed benefits backed by science?
http://blackbeltwhitehat.com/mma/nutrition/intermittent-fasting-diet-plan/
Supplementation in Advance Lifting discusses various performance enhancing supplements and methods. It covers topics like downstream vs upstream doping, the benefits of water vs sports drinks, optimal dosages of creatine and protein, potential benefits of supplements like glucosamine and ribose, and banned substances like ephedrine and anabolic steroids. The document provides an overview of current research on various supplements and cautions that no supplement can replace a healthy lifestyle, proper nutrition and training.
Spain vs Croatia Euro 2024 Spain's Chance to Shine on the International Stage...Eticketing.co
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Gabriel Kalembo A Rising Star in the World of Football Coachinggabrielkalembous
Gabriel Kalembo is a player's coach who connects with his teams on a deep level. With a strong background in sports science and a passion for the game, Kalembo has developed a unique coaching philosophy that emphasizes player development and tactical flexibility. His ability to connect with players and create a positive team culture has led to success at every level he has coached.
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Netherlands vs Austria Netherlands Face Familiar Foes in Euro Cup Germany Gro...Eticketing.co
The Netherlands are in Group D in Euro Cup Germany - and, unpaid to this, they will be coming up against familiar foes. Remarkably, they have played France, who have fashioned some of the greatest players of all time, 30 times throughout history. Despite France being more effective in major competitions, including captivating the World Cup in 2018, Holland have the greater head-to-head record.
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However, in 2023, they played one another twice, with France endearing both matches 4-0 and 2-1 individually. Against Poland and Austria, the Netherlands also have a stout record, winning just under half the matches. They faced Austria at Euro 2020, engaging 2-0, and they haven't lost to Poland since 1979.
The lettering is on the wall for Holland to qualify for the knockouts, but nothing is failsafe. The Netherlands kickstart their Euros campaign against Poland on Sunday, June 16th. In Hamburg, they will have to go up against one of the best strikers in the world, Robert Lewandowski.
Netherlands vs Austria: Tough Challenges Await the Netherlands in Euro Cup Germany
Five days later, they travel south to face France in Leipzig, a side led by Kylian Mbappe - one of the finest players in the world currently and one of the most impressive players in his nation's history. To conclude, they face Austria in Berlin, knowing it could be the end of the road if they don't perform.
Ronald Koeman is widely considered one of the more successful Dutch managers in Premier League history, considering the nation has a reputation for struggling to replicate their talents in England. The former Everton manager went against that script and shone — and now he is back managing his nation.
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Netherlands vs Austria: Ronald Koeman's Tactical Approach For UEFA Euro 2024
As well as being the highest-scoring defender in history, Koeman is a man with immense tactical knowledge. He returned to manage Holland at the start of 2023 after it was announced Louis van Gaal would retire. His life back in the dugout with the team wasn't easy, as he lost his first match 4-0 to France after going 3-0 down within 21 minutes.
However, he eventually helped them qualify for Euro Cup Germany. The 61-year-old likes to organize his team with a defensive mindset. Some might call it pragmatic as he defends with minimal space between the lines, but that's often needed for international football.
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Hesan Soufi's Legacy: Inspiring the Next GenerationHesan Soufi
Hesan Soufi's impact on the game extends far beyond his on-field exploits. With his humility, sportsmanship, and unwavering commitment to excellence, Soufi has become a role model for aspiring footballers worldwide. His legacy lies not only in his achievements but also in the inspiration he provides to the next generation of talented players.
Match By Match Detailed Schedule Of The ICC Men's T20 World Cup 2024.pdfmouthhunt5
20 Teams, One Trophy: What to Expect from the ICC Men's T20 World Cup 2024
The ICC Men's T20 World Cup 2024 is set to be an exciting event, co-hosted by the West Indies and the USA from June 1 to June 29, 2024. This edition of the tournament will feature a record 20 teams divided into four groups, competing across 55 matches for the prestigious title.
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Luciano Spalletti Leads Italy's Transition at UEFA Euro 2024.docxEuro Cup 2024 Tickets
Italy are the defending European champs, but after Luciano Spalletti swapped Roberto Mancini last September, they are still taking the cautious first steps of a new era
Boletin de la I Copa Panamericana de Voleibol Femenino U17 Guatemala 2024Judith Chuquipul
holaesungusto.- Boletín final de la I Copa Panamericana de Voleibol Femenino U17 - Ciudad de Guatemala 2024 que se realizó del 27 de mayo al 01 de julio, en el Domo Polideportivo Zona 13.
Fuente: norceca.net
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According to the report, the consumption of video content related to IPL 2024 has seen significant growth, nearly 3 times more than the previous season, reflecting an increasing interest of fans.
Belgium vs Romania Injuries and Patience in Belgium’s Euro Cup Germany Squad....Eticketing.co
Belgium coach Domenico Tedesco will wait for several key players to recover from injury. Even if it means they miss the opening Euro Cup Germany stages of the European Championship in Germany this month. Veteran defender Jan Vertonghen, midfielder Youri Tielemans and defender Arthur. Theate are being given time to play in the tournament because they are considered vital to Belgium’s cause, Tedesco said on Tuesday.
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"Of course, you prefer to take players who are fully fit, but that's okay. We want to wait and be patient for some players even if they cannot play in those first matches," he told a press conference. The 37-year-old Vertonghen, Belgium’s Euro Cup 2024 most-capped international with 154 appearances, is struggling to shake off a groin injury.
"He will be there normally. This also applies to Youri Tielemans and Arthur Theate. The latter's position is very sensitive. We don't have many choices at left back. "It will only change if it turns out that they will only be available when, say, the final of the Euro 2024 Championship comes around. That's too long to wait. "However, I am confident that the injured boys are on track for the Euros.
Belgium vs Romania: Radu Dragusin Prepares for Crucial Role in Euro Cup Germany
Some of them have taken not one but two steps forward in their rehabilitation," he said. None of the injured players will feature in this week’s warm-up friendlies against Montenegro and Luxembourg. Romania centre-back Radu Dragusin found chances limited at Tottenham Hotspur in the second half of the 2023-24 season.
But is crucial to his country's cause at UEFA Euro 2024 where his aerial ability, physicality and hard graft make him a standout player. The 22-year-old moved to North London from Italian side Genoa in January but was kept on the sidelines by the form of another new arrival for the season, Mickey van de Ven, something Romania coach Edward Iordanescu admitted was a concern.
It will mean limited game-time going into the finals, but Dragusin, who cites Netherlands defender Virgil van Dijk as a role model, started every Euro Cup Germany qualifier as Romania went through the campaign unbeaten in their 10 games. He will be among their most important players in their first game in Germany against Ukraine in Munich on June 17, taking the right centre-back role in what is likely to be a back four.
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Psaroudakis: Family and Football – The Psaroudakis Success StoryPsaroudakis
Psaroudakis, a name that resonates with football fans around the globe, is a testament to the powerful synergy between familial support and individual passion. Born on March 10, 1992, in the historic city of Heraklion, Crete, Psaroudakis’ journey to international football stardom is a compelling narrative of dedication, perseverance, and unwavering family support. His story not only highlights his athletic prowess but also underscores the crucial role his family played in shaping his career and character.
Psaroudakis’ early life in Heraklion was deeply influenced by a supportive and nurturing family environment. His father, a former semi-professional footballer, recognized Psaroudakis’ potential from an early age. Acting as his first coach, his father’s guidance was instrumental in igniting Psaroudakis’ passion for football. This paternal influence instilled in him a strong work ethic and fundamental skills that would become the foundation of his future success. His mother, a dedicated homemaker, provided a stable and nurturing environment, ensuring that Psaroudakis could pursue his dreams without any hindrances.
From a young age, Psaroudakis showed an innate talent for football. Growing up in Heraklion, he spent countless hours playing football in local parks and streets with friends and family. His natural ability was evident even in these informal settings, and his enthusiasm for the game was infectious. By the age of five, Psaroudakis had joined a local youth football club, where his skills began to flourish. His father’s role as his first coach during these formative years was crucial, as he emphasized not only technical skills but also the importance of discipline and teamwork.
The transition from playing in local parks to joining a structured football environment marked a significant step in Psaroudakis’ journey. At the age of ten, he joined the youth academy of OFI Crete, one of Greece’s most esteemed football clubs. This move marked the beginning of a more rigorous and professional approach to his training. The academy environment was demanding, focusing on honing technical abilities and instilling values of sportsmanship and dedication. Psaroudakis’ dedication to his craft was evident as he quickly rose through the ranks, becoming a standout player in the youth teams.
The support of Psaroudakis’ family was unwavering during this critical period. His father continued to be a source of guidance and mentorship, while his mother ensured that he had everything he needed to succeed. Their collective efforts created a balanced environment where Psaroudakis could focus entirely on his development as a footballer. This familial support was not just about providing the basics; it was about creating an environment where Psaroudakis felt encouraged and motivated to pursue his dreams relentlessly.
As Psaroudakis transitioned from the youth academy to professional football, the challenges became more significant.
Psaroudakis: Family and Football – The Psaroudakis Success Story
Nutrient Timing Workshop
1. It’s notwhatyou eat
butwhenthat matters !
Understanding the importance of
Ivy & Portman’s theory of “Nutrient Timing”
By Jon Denoris
2.
3.
4. Some Support…
“Nutrient Timing represents the next
important nutrition concept in the 21st
century”
William Kraemer PHD Professor , University of Connecticut
“Dr’s Ivy & Portman take sports nutrition a new level.
A must read for the strength coach and athlete”
Michael Stone PHd Head, Sports Physiology US Olympic Committee
5. What is Nutrient Timing?
The application of knowing what to eat and
when to eat before, during and after exercise
Designed to help you achieve your most
advantageous exercise performance and recovery
6. 3 Misconceptions
For exercise lasting less than 45 mins
water is fine
You have 18-20 hours after a workout to restore
your muscles
CHO is the nutrient for aerobic athletes Protein
is the nutrient for strength athletes
12. Multi nutrient supplement (CHO + PRO + MCT) 30 mins prior
increased vertical jump power & no. of reps at 80% 1RM
(Kraemer et al 2007)
it also growth hormone & testosterone
(Protein) 12 week study Strength and lean body mass
(Candow et al 2006)
10 week study body mass fat free mass, IGF1, mRNA,
&myofibrillar protein (Willoughby & Stout 2007)
pre & post CHO + PRO + CR
lean body mass, 1RM, type II fibres, muscle Cr, PRO
synthesis
Cribb et al 2006
13. Quick word about cardio
Interesting study by
(Saunders et al)
ADDING PRO to CHO 29% & 40%
improvement in performance
83% less muscle damage
14. Energy phase & strength training
CHO before & during maintains muscle glycogen
& enhances the benefits of training (Haff et al)
Batyet al found anabolic hormone insulin & levels of
cortisol in CHO & PRO V CHO ALONE
2 studies by Bird et al ;
cortisol105% in placebo BUT ONLY 11% in CHO & 7% in CHO + EAA
levels of 3methyl-histidine reduced by 27%
CHO & PRO 26% markers of PRO breakdown
& type I, type iia, type iib cross sectional areas
23. Ivy et al CHO + PRO + FAT immediately after exercise
provoked a greater insulin response
Berardi et al even greater levels of muscle
glycogen resynthesis and protein synthesis
when BCAA’s added immediately post exercise
TAKE HOME : increasing concentration of amino
acids in blood important for promoting increases
in lean tissue and improved body compostition
24. Practical Approach
Consume a CHO +PRO in 3:1 or 4:1 ratio within 30
mins.
This translates into 1.2-1.5gms/kg simple CHO
.3-.5gms/kg PRO + BCAA’s
25. GROWTH PHASE
End of the anabolic phase
to the start of next workout
29. Whey V Casein
Whey fast releasing – better for synthesis
Casein slow releasing better for attenuating
protein breakdown
Casein may be better overall for protein balance
(Boirie et al 1997) (dangin et al 2001)
30. Creatine gives more benefits
(Cribb et al) greater changes in CR + PRO +
CHO over Cr, CHO or PRO alone. Body mass
fat free mass and favourable body comp
changes
32. conclusions
Prolonged >60-90 mins exercise will deplete
energy and prudent timing can offset this
During intense exercise regular 10-15fl/oz 6-8%
CHO should be taken every 10-15mins to sustain
blood glucose
Minimize fructose as it can cause GI
upset/absorbed slowly
Adding Protein .15-.25g/kg/day to CHO at ALL time
points especially post exercise is well tolerated
and may promote greater glycogen restoration
33. 6-20g EAA’s 30-40 g of high GI CHO within 3 hours
and immediately before exercise significantly
stimulates protein synthesis
Daily post exercise ingestion of CHO + PRO
increases strength & lean tissue and body
fat % during regular resistance training
Whey & Casein differ in kinetic digestion
patterns
34. Adding CR to CHO & PRO facilitates greater
adaptations
Inclusion of small amounts of fats (MCT) may
help further
Irrespective of timing 3:1 or 4:1 CHO to PRO
snacks and feeding promotes recovery
35. Snack Ideas
Energy bar and sports drink
2 slices of wholegrain toast and 2 tablespoons of peanut butter
Orange and ½ cup of low fat cottage cheese
1 cup of cooked oatmeal and ¼ cup raisins
2 egg omelet with 1 cup fresh veggies 1 whole-wheat muffin
¼ cup of nuts and a medium apple
Hard boiled egg and ½ whole-wheat bagel
Pita bread and ½ can of tuna