Rowers require proper nutrition to fuel their intense sport. In the days leading up to a 2000 meter race, rowers should consume a diet high in carbohydrates, lipids, and protein to store energy. Specifically, they consume 2-3 grams of carbohydrates per pound of body weight, up to 65% of calories from lipids, and 1.2-2 grams of protein per kilogram of body weight. Proper hydration is also essential, requiring rowers to drink 16-24 ounces of water 2-3 hours before competing and 16-24 ounces per pound of weight lost after. Caffeine supplementation may further aid performance by increasing endurance and sparing muscle glycogen.
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.
This summary provides the key points from the document in 3 sentences:
The document discusses 3 studies that examined the effects of creatine monohydrate supplementation combined with resistance training on muscular strength and endurance. The studies found that subjects who took creatine monohydrate supplements showed significant increases in measures of muscular strength like 1 rep max for bench press and leg press compared to placebo groups. The studies support the hypothesis that creatine supplementation increases phosphocreatine levels and ATP production, leading to greater muscular strength and endurance gains with resistance training.
The Effects Of Creatine On Repeated Sprint Performance, Maximum Strength And ...Carl Page
The document examines the effects of creatine supplementation on repeated sprint performance, maximum strength, and power. It reviews the physiological mechanisms by which creatine enhances anaerobic performance and different creatine loading strategies. Studies showed improved ATP synthesis and PCr resynthesis during high-intensity exercise with creatine. While creatine increased strength, muscle mass, and reduced fatigue, potential side effects included stomach aches and diarrhea. More research is needed comparing different supplements, in males and females separately, with larger sample sizes and strict controls.
"The Effect of Carbohydrate and Protein Supplementation and the Timing of Ing...L. Luketic
The document summarizes a student paper on how the timing of carbohydrate and protein supplementation affects performance and muscle recovery in endurance athletes. It introduces the topic, outlines the paper's structure, and provides background information on nutrition, supplementation, and exercise-induced muscle damage. The significance of optimizing performance and recovery is discussed. A literature review examines supplementation before, during, and after competition and a conclusion is drawn that the best supplement and timing remains inconclusive.
This study evaluated a novel method for indirectly assessing muscle glycogen levels in athletes through non-invasive measurements of maximal blood lactate levels ([La-]b max) and maximal carbohydrate oxidation rates (CHOox max). The results showed that 30% of men and 24% of women had suboptimal [La-]b max, indicating lower glycogen levels. [La-]b max, CHOox max, and respiratory exchange ratio were significantly higher in athletes with optimal vs. suboptimal [La-]b max, while fat oxidation was lower. This suggests [La-]b max and CHOox max may be a practical way to identify athletes with insufficient glycogen storage and risk for impaired performance.
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.
1. The document lists 30 scientific references related to research on topics like visceral obesity, the metabolic syndrome, effects of high-fat and high-carbohydrate diets, conjugated linoleic acid, and low-fat diets.
2. Many of the references are journal articles that studied things like the relationship between abdominal fat and insulin resistance, effects of CLA supplementation on body fat mass, and oxidative stress related to CLA isomers.
3. The references come from scientific journals and institutions and date from 1978 to 2009.
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.
This summary provides the key points from the document in 3 sentences:
The document discusses 3 studies that examined the effects of creatine monohydrate supplementation combined with resistance training on muscular strength and endurance. The studies found that subjects who took creatine monohydrate supplements showed significant increases in measures of muscular strength like 1 rep max for bench press and leg press compared to placebo groups. The studies support the hypothesis that creatine supplementation increases phosphocreatine levels and ATP production, leading to greater muscular strength and endurance gains with resistance training.
The Effects Of Creatine On Repeated Sprint Performance, Maximum Strength And ...Carl Page
The document examines the effects of creatine supplementation on repeated sprint performance, maximum strength, and power. It reviews the physiological mechanisms by which creatine enhances anaerobic performance and different creatine loading strategies. Studies showed improved ATP synthesis and PCr resynthesis during high-intensity exercise with creatine. While creatine increased strength, muscle mass, and reduced fatigue, potential side effects included stomach aches and diarrhea. More research is needed comparing different supplements, in males and females separately, with larger sample sizes and strict controls.
"The Effect of Carbohydrate and Protein Supplementation and the Timing of Ing...L. Luketic
The document summarizes a student paper on how the timing of carbohydrate and protein supplementation affects performance and muscle recovery in endurance athletes. It introduces the topic, outlines the paper's structure, and provides background information on nutrition, supplementation, and exercise-induced muscle damage. The significance of optimizing performance and recovery is discussed. A literature review examines supplementation before, during, and after competition and a conclusion is drawn that the best supplement and timing remains inconclusive.
This study evaluated a novel method for indirectly assessing muscle glycogen levels in athletes through non-invasive measurements of maximal blood lactate levels ([La-]b max) and maximal carbohydrate oxidation rates (CHOox max). The results showed that 30% of men and 24% of women had suboptimal [La-]b max, indicating lower glycogen levels. [La-]b max, CHOox max, and respiratory exchange ratio were significantly higher in athletes with optimal vs. suboptimal [La-]b max, while fat oxidation was lower. This suggests [La-]b max and CHOox max may be a practical way to identify athletes with insufficient glycogen storage and risk for impaired performance.
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.
1. The document lists 30 scientific references related to research on topics like visceral obesity, the metabolic syndrome, effects of high-fat and high-carbohydrate diets, conjugated linoleic acid, and low-fat diets.
2. Many of the references are journal articles that studied things like the relationship between abdominal fat and insulin resistance, effects of CLA supplementation on body fat mass, and oxidative stress related to CLA isomers.
3. The references come from scientific journals and institutions and date from 1978 to 2009.
LACTOWHEY powder: Provides body’s defense against cancerSriramNagarajan18
Lactowhey powder is a whey protein supplement that provides several potential health benefits. It contains amino acids that help stimulate immunity and increase glutathione levels, which enhances the body's defense against cancer, free radicals, and carcinogens. Pre-clinical and clinical studies have shown that Lactowhey powder may help prevent muscle loss and weight loss in cancer patients by improving nutritional status and appetite. The whey proteins and other components in Lactowhey powder are easily absorbed and can promote muscle strength and immune function.
This document examines the differences between whey and casein protein supplements for building muscle mass and performance. It reviews studies that have compared the two supplements when taken with exercise. The results showed that whey protein seemed to favor highly trained individuals for further muscle growth, while casein was more effective for untrained or overweight individuals. Overall, both whey and casein supplements are excellent for enhancing muscle gains from exercise, with little difference between the two. The document recommends further studies directly comparing programs that utilize both whey and casein versus each individually.
This document provides nutritional and training recommendations for a skeleton bob athlete prior to competition. It recommends that the athlete focuses on power, strength, speed, flexibility and plyometric training to improve their push time off the start line. A sample weekly training program is outlined that incorporates strength, power, plyometric and sprint training. Nutritionally, the document recommends adequate protein, carbohydrate and fat intake as well as creatine, protein and carbohydrate supplementation around training to aid in recovery and performance.
A study examined the effects of a 5-day high-fat diet on skeletal muscle metabolism in young healthy males. The high-fat diet disrupted the normal increase seen in postprandial glucose and fatty acid oxidation in skeletal muscle in response to a high-fat meal. Metabolic flexibility, the ability of skeletal muscle to switch between fat and carbohydrate oxidation, was also blunted after the high-fat diet. However, whole-body insulin sensitivity and intestinal permeability were unaffected by the short-term high-fat diet. The findings demonstrate that even short changes in dietary fat intake can impair skeletal muscle metabolic adaptation independent of energy balance or insulin sensitivity.
This study examined the effects of creatine monohydrate supplementation combined with a resistance training program on muscular strength. The study reviewed previous research that found creatine supplementation improved muscular strength during high-intensity exercise by generating ATP. This double-blind placebo controlled study tested the effects of 5 grams per day of creatine monohydrate supplementation over 4 weeks combined with a resistance training program. Results showed significant increases in bench press, leg press, arm flexor, and vertical jump strength in the creatine groups compared to the placebo groups. The findings support that creatine supplementation increases muscular strength when combined with resistance training.
This document discusses energy balance and basal metabolic rate (BMR). It defines energy balance as the balance between energy intake and energy expenditure. BMR is the minimum energy required to sustain vital functions in the body. The document outlines factors that influence BMR such as age, gender, thyroid hormones. It also discusses methods of measuring body fat percentage such as skinfold measurements, hydrodensitometry, bioelectrical impedance, and DEXA scans. The risks of overnourishment and obesity are explained as well as tips for maintaining a healthy weight.
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.
Energy balance occurs when energy intake from food matches energy expenditure by the body. Energy expenditure consists of basal metabolic rate (BMR), the energy required for basic body functions, thermic effect of activity and food, and adaptive thermogenesis. BMR accounts for 50-75% of total energy expenditure and can be estimated using formulas factoring in weight, height, age, and gender. Tracking energy intake and expenditure helps determine if a person has a surplus, deficit, or balance of calories.
1. The case study documents Gabriel P.'s weight fluctuations over 7 years where he gained 97 lbs (44 kg) in 5 years due to underestimating his true metabolic rate by 200 calories per day based on an equation.
2. Gabriel then lost 88 lbs (40 kg) in 2 years by accurately measuring his resting energy expenditure of 1900 calories per day and creating a 500 calorie daily deficit through an energy balance approach.
3. A clinical study of overweight and obese participants found 42% had slower true metabolic rates than estimated by equations, with differences of up to 520 calories per day. Accurately measuring metabolic rate is important for effective weight management.
05.12.09(a): Energy Balance and ObesityOpen.Michigan
Slideshow is from the University of Michigan Medical
School's M1 Human Growth and Development sequence
View additional course materials on Open.Michigan:
openmi.ch/med-M1GrowthDevelopment
This document contains summaries of multiple studies on creatine and BCAA supplements. It summarizes several key findings from the studies:
1) Creatine supplementation combined with strength training increases muscle fiber growth more than training alone by amplifying satellite cell and myonuclei concentration.
2) A meta-analysis found creatine improves body composition and resistance training performance regardless of gender or experience.
3) Studies on soccer and volleyball players found creatine maintained jumping power and block jump height during fatigue when compared to a control group.
4) Post-workout creatine led to better strength and body composition gains than pre-workout in one study.
This study examined the effects of self myofascial release (SMR) on lower limb power performance and whether body composition affects these effects. Fifteen participants performed countermovement jumps before and after SMR on key muscle groups. Peak force, power, and rate of force development were measured. Body composition was analyzed via DXA scan. Only peak rate of force development increased significantly following SMR. Significant negative correlations were found between changes in peak force, power, and rate of force development and leg segment mass and lean mass. This suggests SMR may not benefit power for individuals with larger leg mass and lean mass but could improve range of motion or be appropriate for those where absolute power is not a priority or below a muscle pressure threshold.
This document discusses various topics related to food energy and metabolism. It defines food and food energy, and explains that food provides nutrients that animals use through cellular respiration to produce energy. It then discusses several units and concepts used to measure food energy and metabolism, including calories, respiratory quotient, specific dynamic action, net protein utilization, basal metabolic rate, and body mass index.
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.
This document summarizes three studies that compared the effects of whey, casein, and soy proteins on muscle growth. The first study measured muscle protein synthesis (MPS) after consuming each protein. It found that whey stimulated the greatest MPS, particularly after resistance exercise. The second study found that subjects who consumed milk had greater decreases in fat mass and strength increases than those who consumed soy. The third study also found greater MPS following milk consumption than soy. Overall, the studies suggest whey protein most effectively stimulates muscle growth and strength.
This document discusses the motivation and need for an affordable mobile device to track metabolism and energy expenditure. It provides background on the growing issues of obesity worldwide and the challenges people face in understanding their caloric needs and balancing diet and exercise. The document outlines the science behind measuring metabolism through indirect calorimetry, tracking factors that can influence metabolism, and validations showing the mobile device provides accurate readings comparable to more expensive laboratory equipment.
This fourth edition continues to integrate the science and practice of sports nutrition. Each chapter is specifically formatted to combine the viewpoints of two sports nutrition experts: the scientific principles underpinning each issue are reviewed by an internationally recognized nutritionist with extensive research experience, while a sports dietitian summarizes the practice tips that can be drawn from these principles. Topics include the measurement of the nutritional status of athletes, assessing the physique of the athlete, weight loss and making weight, fluid and carbohydrate intake during exercise, supplements and sports foods, requirements for special athletic populations (i.e. diabetics and vegetarians), and the prevention, protection, and treatment of iron deficiency and depletion.
The document outlines the dietary requirements of athletes compared to normal requirements. It discusses how athletes have higher energy, carbohydrate, protein, and micronutrient needs. Specific guidelines are provided on recommended daily intake of these nutrients for athletes. The document also discusses some commonly used supplements for athletes and the scientific rationale for these supplements. Female athletes in particular are noted to be at risk for certain nutrient deficiencies due to low energy intake and sports that encourage leanness.
This document discusses why focusing on fitness rather than just weight loss is important for health. It notes that many people who appear skinny can still have high body fat levels and increased health risks. The key is to lose fat while maintaining muscle mass, as muscle plays an important role in metabolism and longevity. Crash dieting can cause muscle loss and a slowed metabolism. Maintaining strength during weight loss requires resistance training, adequate protein intake, and other nutrients to support muscle growth and adaptation. The goal should be improving body composition rather than just weight on a scale.
Dietary fat provides important functions and should not be excluded from the diet. Fats can be categorized based on carbon chain length and number of double bonds. During exercise, fat is the primary fuel source at low-to-moderate intensities, with its contribution increasing as exercise duration lengthens. The document discusses fat digestion, absorption, storage, breakdown and utilization during exercise.
LACTOWHEY powder: Provides body’s defense against cancerSriramNagarajan18
Lactowhey powder is a whey protein supplement that provides several potential health benefits. It contains amino acids that help stimulate immunity and increase glutathione levels, which enhances the body's defense against cancer, free radicals, and carcinogens. Pre-clinical and clinical studies have shown that Lactowhey powder may help prevent muscle loss and weight loss in cancer patients by improving nutritional status and appetite. The whey proteins and other components in Lactowhey powder are easily absorbed and can promote muscle strength and immune function.
This document examines the differences between whey and casein protein supplements for building muscle mass and performance. It reviews studies that have compared the two supplements when taken with exercise. The results showed that whey protein seemed to favor highly trained individuals for further muscle growth, while casein was more effective for untrained or overweight individuals. Overall, both whey and casein supplements are excellent for enhancing muscle gains from exercise, with little difference between the two. The document recommends further studies directly comparing programs that utilize both whey and casein versus each individually.
This document provides nutritional and training recommendations for a skeleton bob athlete prior to competition. It recommends that the athlete focuses on power, strength, speed, flexibility and plyometric training to improve their push time off the start line. A sample weekly training program is outlined that incorporates strength, power, plyometric and sprint training. Nutritionally, the document recommends adequate protein, carbohydrate and fat intake as well as creatine, protein and carbohydrate supplementation around training to aid in recovery and performance.
A study examined the effects of a 5-day high-fat diet on skeletal muscle metabolism in young healthy males. The high-fat diet disrupted the normal increase seen in postprandial glucose and fatty acid oxidation in skeletal muscle in response to a high-fat meal. Metabolic flexibility, the ability of skeletal muscle to switch between fat and carbohydrate oxidation, was also blunted after the high-fat diet. However, whole-body insulin sensitivity and intestinal permeability were unaffected by the short-term high-fat diet. The findings demonstrate that even short changes in dietary fat intake can impair skeletal muscle metabolic adaptation independent of energy balance or insulin sensitivity.
This study examined the effects of creatine monohydrate supplementation combined with a resistance training program on muscular strength. The study reviewed previous research that found creatine supplementation improved muscular strength during high-intensity exercise by generating ATP. This double-blind placebo controlled study tested the effects of 5 grams per day of creatine monohydrate supplementation over 4 weeks combined with a resistance training program. Results showed significant increases in bench press, leg press, arm flexor, and vertical jump strength in the creatine groups compared to the placebo groups. The findings support that creatine supplementation increases muscular strength when combined with resistance training.
This document discusses energy balance and basal metabolic rate (BMR). It defines energy balance as the balance between energy intake and energy expenditure. BMR is the minimum energy required to sustain vital functions in the body. The document outlines factors that influence BMR such as age, gender, thyroid hormones. It also discusses methods of measuring body fat percentage such as skinfold measurements, hydrodensitometry, bioelectrical impedance, and DEXA scans. The risks of overnourishment and obesity are explained as well as tips for maintaining a healthy weight.
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.
Energy balance occurs when energy intake from food matches energy expenditure by the body. Energy expenditure consists of basal metabolic rate (BMR), the energy required for basic body functions, thermic effect of activity and food, and adaptive thermogenesis. BMR accounts for 50-75% of total energy expenditure and can be estimated using formulas factoring in weight, height, age, and gender. Tracking energy intake and expenditure helps determine if a person has a surplus, deficit, or balance of calories.
1. The case study documents Gabriel P.'s weight fluctuations over 7 years where he gained 97 lbs (44 kg) in 5 years due to underestimating his true metabolic rate by 200 calories per day based on an equation.
2. Gabriel then lost 88 lbs (40 kg) in 2 years by accurately measuring his resting energy expenditure of 1900 calories per day and creating a 500 calorie daily deficit through an energy balance approach.
3. A clinical study of overweight and obese participants found 42% had slower true metabolic rates than estimated by equations, with differences of up to 520 calories per day. Accurately measuring metabolic rate is important for effective weight management.
05.12.09(a): Energy Balance and ObesityOpen.Michigan
Slideshow is from the University of Michigan Medical
School's M1 Human Growth and Development sequence
View additional course materials on Open.Michigan:
openmi.ch/med-M1GrowthDevelopment
This document contains summaries of multiple studies on creatine and BCAA supplements. It summarizes several key findings from the studies:
1) Creatine supplementation combined with strength training increases muscle fiber growth more than training alone by amplifying satellite cell and myonuclei concentration.
2) A meta-analysis found creatine improves body composition and resistance training performance regardless of gender or experience.
3) Studies on soccer and volleyball players found creatine maintained jumping power and block jump height during fatigue when compared to a control group.
4) Post-workout creatine led to better strength and body composition gains than pre-workout in one study.
This study examined the effects of self myofascial release (SMR) on lower limb power performance and whether body composition affects these effects. Fifteen participants performed countermovement jumps before and after SMR on key muscle groups. Peak force, power, and rate of force development were measured. Body composition was analyzed via DXA scan. Only peak rate of force development increased significantly following SMR. Significant negative correlations were found between changes in peak force, power, and rate of force development and leg segment mass and lean mass. This suggests SMR may not benefit power for individuals with larger leg mass and lean mass but could improve range of motion or be appropriate for those where absolute power is not a priority or below a muscle pressure threshold.
This document discusses various topics related to food energy and metabolism. It defines food and food energy, and explains that food provides nutrients that animals use through cellular respiration to produce energy. It then discusses several units and concepts used to measure food energy and metabolism, including calories, respiratory quotient, specific dynamic action, net protein utilization, basal metabolic rate, and body mass index.
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.
This document summarizes three studies that compared the effects of whey, casein, and soy proteins on muscle growth. The first study measured muscle protein synthesis (MPS) after consuming each protein. It found that whey stimulated the greatest MPS, particularly after resistance exercise. The second study found that subjects who consumed milk had greater decreases in fat mass and strength increases than those who consumed soy. The third study also found greater MPS following milk consumption than soy. Overall, the studies suggest whey protein most effectively stimulates muscle growth and strength.
This document discusses the motivation and need for an affordable mobile device to track metabolism and energy expenditure. It provides background on the growing issues of obesity worldwide and the challenges people face in understanding their caloric needs and balancing diet and exercise. The document outlines the science behind measuring metabolism through indirect calorimetry, tracking factors that can influence metabolism, and validations showing the mobile device provides accurate readings comparable to more expensive laboratory equipment.
This fourth edition continues to integrate the science and practice of sports nutrition. Each chapter is specifically formatted to combine the viewpoints of two sports nutrition experts: the scientific principles underpinning each issue are reviewed by an internationally recognized nutritionist with extensive research experience, while a sports dietitian summarizes the practice tips that can be drawn from these principles. Topics include the measurement of the nutritional status of athletes, assessing the physique of the athlete, weight loss and making weight, fluid and carbohydrate intake during exercise, supplements and sports foods, requirements for special athletic populations (i.e. diabetics and vegetarians), and the prevention, protection, and treatment of iron deficiency and depletion.
The document outlines the dietary requirements of athletes compared to normal requirements. It discusses how athletes have higher energy, carbohydrate, protein, and micronutrient needs. Specific guidelines are provided on recommended daily intake of these nutrients for athletes. The document also discusses some commonly used supplements for athletes and the scientific rationale for these supplements. Female athletes in particular are noted to be at risk for certain nutrient deficiencies due to low energy intake and sports that encourage leanness.
This document discusses why focusing on fitness rather than just weight loss is important for health. It notes that many people who appear skinny can still have high body fat levels and increased health risks. The key is to lose fat while maintaining muscle mass, as muscle plays an important role in metabolism and longevity. Crash dieting can cause muscle loss and a slowed metabolism. Maintaining strength during weight loss requires resistance training, adequate protein intake, and other nutrients to support muscle growth and adaptation. The goal should be improving body composition rather than just weight on a scale.
Dietary fat provides important functions and should not be excluded from the diet. Fats can be categorized based on carbon chain length and number of double bonds. During exercise, fat is the primary fuel source at low-to-moderate intensities, with its contribution increasing as exercise duration lengthens. The document discusses fat digestion, absorption, storage, breakdown and utilization during exercise.
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.
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.
Carbohydrates are the primary fuel source for endurance athletes like marathon runners. Research shows that consuming carbohydrates improves athletic performance by storing glucose in the form of glycogen in muscles and liver. A carbohydrate load diet in the days leading up to a marathon maximizes glycogen storage and increases energy available during the race. Specifically, carbohydrate intake 1-3 days before a marathon is associated with faster race times compared to intake only on the morning of or during the race. Athletes should aim to consume 6-10 grams of carbohydrates per kilogram of body weight daily as part of their training diet in order to perform at their best in marathons and other endurance events.
Biological and Physiological Foundation of Physical Education.pptxLawrenceModiCastillo
The document discusses the biological and physiological foundations of physical education, focusing on the energy sources and systems of the human body. It defines three major energy sources - carbohydrates, lipids, and proteins - and explains how the body metabolizes each through various pathways. The document also outlines three energy systems - the ATP-PCr system, lactate pathway, and oxidative/aerobic system - and describes how each one functions to produce energy during different levels and durations of exercise.
Aminoacids integration and adaptive advantages in special population of athletesFabio Piccini
The document discusses the use of essential amino acid (EAA) supplementation in ski jumpers as a way to support performance and health while restricting calorie intake to maintain a low body weight. It notes that ski jumpers need to be very lean for optimal performance but standard diets may not provide adequate nutrients. The summary is:
1) EAA supplementation was tested in ski jumpers to support muscle growth and maintenance while limiting calories.
2) Supplementing with EAA and intermittent fasting two days a week helped train the liver to convert amino acids to glucose for energy.
3) Athletes reported increased muscle efficiency, recovery, and glucose tolerance with EAA supplementation.
Nutrease powder: the nature’s blend of protein, fibers, plant extracts (phyto...SriramNagarajan16
Nutrition (also called nourishment or aliment) is the provision, to cells and organisms, of the materials necessary (in
the form of food) to support life. Many common health problems can be prevented or alleviated with a healthy
nutrition.
Nutrition describes the processes by which all of the food a person eats are taken in and the nutrients that the body
needs are absorbed. Good nutrition can help prevent disease and promote health.
Carbohydrate, Protein, Vitamins and minerals are an important part of nutrition. Vitamins are organic substances
present in food. They are required by the body in small amounts to regulate metabolism and to maintain normal
growth and functioning. Minerals are vital because they are the building blocks that make up the muscles, tissues, and
bones. They also are important to many life-supporting systems, such as hormones, transport of oxygen, and enzyme
systems.
A good nutrition plan will ensure that a balance of food groups, and the nutrients supplied by each group, is eaten A
poor diet may have an injurious impact on health, causing nutrition deficiency diseases such as scurvy and
kwashiorkor health-threatening conditions like obesity and metabolic syndrome and such common chronic systemic
diseases as cardiovascular disease , diabetes and osteoporosis. This review summaries the current available scientific
literature regarding the effect of NUTREASE POWDER, The Nature’s blend of protein, Fibers, plant extracts
(phytochemicals) as balanced Nutrition from pediatrics to geriatrics.
Nutritional Practices & Habits of Boomer Consumers: Why Active Snacking is the Most Effective Method of Nutritional Supplementation. Nutritional tools to minimize age accelerators and enhance an active and healthy functional lifestyle.
View more at http://www.GoBeneVia.com/blog
Sports Nutrition is a very crucial aspect in the training of athletes and many research papers are coming out everyday to support theories on the same. Therefore, here I present to you my slides on effect of fasting and fat ingestion in athletes.
This document discusses carbohydrates as the main source of energy for the human body. It covers how carbohydrates are broken down and used for energy, the importance of carbohydrates for exercise performance, and guidelines for carbohydrate intake before, during, and after exercise for optimal fueling and recovery. The key points are that carbohydrates should make up 50-60% of total caloric intake, adequate carbohydrate intake is essential for exercise, and timing and types of carbohydrates consumed around workouts impacts muscle glycogen storage and performance.
Skeletal muscle plays an important role in whole body metabolism and can influence obesity. In obesity, skeletal muscle mass initially increases to support excess weight but then decreases. Multiple factors contribute to changes in skeletal muscle metabolism with obesity including reduced lipid oxidation, mitochondrial dysfunction, insulin resistance, increased inflammation, and impaired protein synthesis and breakdown. Skeletal muscle also acts as an endocrine organ secreting myokines that can impact metabolism and obesity.
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.
This document provides background information on protein supplement use among gym-goers in Lebanon. It begins with acknowledging those who helped with the project and providing a table of contents that outlines the abstract, introduction, literature review, methodology, results, discussion, limitations, ethics, and conclusion sections. The introduction discusses the increased popularity of protein supplements globally and reviews different types of supplements and their purposes. The literature review summarizes several previous studies that examined protein supplement use among athletes and gym-goers. The methodology section describes the study design, sampling, data collection, analysis, and ethics. The results and discussion sections will analyze survey responses from 50 gym-goers in Lebanon on their protein supplement use.
This document provides a summary of nutrition recommendations for dancers to fuel their performance. It recommends that dancers consume 45-55 calories per kilogram of body weight daily to meet energy demands, with 55-65% of calories from carbohydrates, 12-15% from protein, and 20-30% from fat. It emphasizes consuming carbohydrates before, during, and after exercise to replenish glycogen stores and maintain energy levels. Adequate hydration through fluid consumption is also highlighted as important to prevent dehydration and impaired performance. Micronutrients including vitamins and minerals are discussed for their roles in energy production, muscle recovery, and bone health.
To perform at their best, dancers need to consume adequate calories, carbohydrates, protein, fat, vitamins, minerals, and fluids to fuel their training. The document recommends dancers consume 45-55 calories per kilogram of body weight daily, with carbohydrates making up 55-65% of calories to replenish glycogen stores. Adequate protein, fat, and micronutrients are also important. Staying hydrated by drinking fluids regularly is essential to prevent fatigue and optimize performance.
1. Oliver1
Alex Oliver
Nutrition&Exercise
ProfessorBell
2 May 2014
Pre-Competition Meal for Rowers
Rowingisa highlycompetitive andintense sport. Itisa sportthat can contribute toan increase
inboth aerobicandanaerobicfitness. Rowersthatcompete in2000 meterraces are considered
sprintersintheirsport. (Shephard,1998) Biological studies have shown thata2000 meterrowingrace is
a 70% aerobicactivity.The ideal rowerisverytall withlarge leanbodymassand a highamountof
aerobicpower.Propernutritionisanecessityinasportas physicallydrainingasrowing. Rowershave a
dietthatis somewhatdifferentfromotherathletes.Theyconsume anexcessiveamountof lipids intheir
diet,whichisnotconsideredideal,butitisnecessaryinprovidingenergytotheir lengthy bodies.Lipids
are storedinthe rower’sbodyand burnedasenergyto keepthe athlete goingstrong (Shephard,1998).
Carbohydratesare alsoa pivotal source of energyforany athlete,includingrowers. (Docheff,2005)
Carbohydratesreleaseglucose intothe bloodstreamata slower rate;therefore arower’ssource of
energy isnotexhaustedsoquickly.Itissaidthatan athlete shouldconsume twotothree gramsof
carbohydratesperpoundof bodyweighttheycarry.Proteinisalsoa necessityforanathlete in keeping
strengthandmass and properproteinconsumptioncanbe done throughone’sdiet. Whenitcomesto
consumingaproteinsupplementtogainan edge incompetition,thisisdeemedunnecessaryif the
athlete ismaintainingaproperdiet.The excessproteinisbelievedtobe turnedintostoredfat (Docheff,
2005). Properhydrationisalsoa necessityinthe sportof rowing.Withoutbeinghydratedand
competingata high intensity,the probabilityof cramps and injuriesgoesupseverely. Thoughthere is
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not a definitiveanswerforhowmanyfluidsanathlete shouldconsume,16-24ouncesof watertwo to
three hourspriorto competing isbelievedtobe an ideal amounttohelpkeepthe athlete’shydration
levelssafelyhigh (Docheff,2005). Impropernutritioncanaffecta rower’sperformance during
competitionjustlikeitcanany otherathlete. (Grandjean,1997) Throughoutcompetitionenergywill be
burnedina form of kilocalories (kcal) bythe athlete orkilojoules (kJ).Tomake sure thatan athlete has
enoughenergy inkJ to sustaintheirbodywhile competingtheyneedtoingestthe properamountof
lipids,proteins,andcarbohydratespriortocompetitiontobe burntoff as energy.Athleteswill require
differentlevelsof these dependingontheirweight (Grandjean,1997). If a rowerfeelsthattheyare not
receivingalarge enoughsource of energythroughlipids,proteins,andcarbohydrates,theymayturnto
ergogenicsupplementssuchascaffeine orcreatine. Caffeine supplementshelpwitharowerinevents
such as the 2000 meterrace andis usuallytakeninanamountof 6-9 mg*kg-1
thirty minutestoan hour
priorto competitiontogive the athlete anextraboost inendurance (Carret al.,2011). For
supplementingcreatine,the athlete wouldalreadyhave beentakingitdays priorto competitionhelp
theirbodyproduce more ATPresultinginmore energyduringcompetition (Kreideretal., 1998). For a
rowerto make sure that theyare properlyhydratingandsupplyingenoughenergytotheirbodythrough
theirnutritional dietis atediousprocess,butisnecessaryforthemtocompete at peakperformance on
the day of competition.
As statedearlierrowersconsume alarge amountof lipidsintheirdiet. Healthyfatsdonotcome
fromfast-foodrestaurantssuchasMcDonald’sor BurgerKing,butrather fromfoodssuch as nutsand
oils. Consuminglipidsdoesmultiplethingsforarower.(Ranchordas,2012) Lipids are crucial for energy
storage and utilization, they alsohelpprovideessentialelementsof cell membranes,andhelpanathlete
withhormone productionandare alsorequiredtostore fat-soluble vitamins.There isevidence that
provesconsuminghighamountsof lipids,uptoas highas 65% of total nutritional energy,inanathlete’s
dietforup to five dayscan helpenhance fat oxidation (Ranchordas,2012). Thoughrowersconsume a
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highamountof fatsin theirdiet,theyshouldbe careful toregulate it. Skeletal musclecanstore close to
the energyequivalentof glycogeninthe formof intramusculartriacylglyceride made fromthe lipidsthe
bodyhas ingested.Buthighfatintakesmayaffectmuscle glycogenrecoveryandmuscle tissue repair
because itwill startto displace the balance betweenthe amountsof lipids,carbohydratesandproteins
inthe body(Stellingwerff,2011).Lipidsare one of the three mainnutritional sourcesof energyfora
rowerpriorto competition.
Carbohydratesare anotherone of the mainsourcesfor energyina competitive rower’sdiet.
Theyare alsothe mainsource of energyfoundinall foods. While incompetition muscle glycogen
storagesare usedupas energy (Slaterand Philips,2011).The amountdepletedwill dependonhow
intense the athleteisworkingtoclaimvictoryduringthe competition. Asstatedearlier,carbohydrates
release glucose intothe bloodstreamata slowerrate;therefore arower’ssource of energyisnot
exhaustedsoquickly (Docheff,2005).If a rowerplansto eat a highcarbohydrate meal the dayof
competing,itshouldbe done 3-4hours before whichwillhelptominimizegastricdistress,nausea,
vomiting,cramps,andsluggishness(Cotugna etal.,2005). Researchdone bySlaterandPhillipsshows
that an athlete shouldingest1g*kg-1
rightbefore competition. SlaterandPhillipsalsorecently found,
athleteshave beencombiningaminoacidswithcarbohydratesinanattempttoincrease substrate
availabilityandtheirperformancewhile competing. Since carbohydratesare sucha major formof
energy,arowingathlete maytry the well-knownpractice of “carb loading”the nightbefore a
competition.Thisiswhere anathlete eatsameal veryhighincarbohydrates,suchaspasta or any form
of foodthathas starch in itthat can be brokendownslowlyforenergy.Justlike anyotherathlete,an
individualparticipatingina2000 meterrowing race needs alarge source of energytosustaintheirbody
to the finishline.
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The third source of energya rowergainsthroughtheirnutritional dietisprotein.Proteinisone
of the mostwell-knownsourcesof energydue toitspopularityinbeingconsumedtoaidan athlete in
recoveryafterphysical activity. A lotof athletesgettheirdailyneedof proteinthroughtheirdiet
throughmeatand dairyproducts,but some alsogetextraproteinthroughsupplementssuchaswhey
protein,caseinprotein,proteinpowder,andproteinbars.Notmanyathletesthinkaboutconsuming
proteinpriorto competition,butitishelpful ingaininganextrasource of energy. (Cotugnaetal., 2005)
Proteinisimportantinhelpingthe bodyproduce hormonesandenzymes,assistwithnutrienttransfer
throughthe blood,the strengtheningof connectivetissue,andhelpsrepairtissue thathasbeenworn
downthroughexercise. The dailyintake of proteinthroughthe dietshouldbe 1.2-2.0grams per
kilogramof bodyweight.Proteinsynthesiscanonlygoso far inthe body,so itis believedthatingesting
more than thisamountof proteinisunnecessary.Toomuchintake of proteincanleadto an athlete
producingextraurea,leadtodehydration,orlossof calcium (Cotugnaet al.,2005). More researchis
neededtounderstandwhenanathlete shouldtake proteinbeforecompetitiontorelease the energy
fromit properly,especiallyforthatof a rower. Yet, itis believedthatarowertakingproteinpriorto
competitionalongwithcarbohydratesiscrucial tomaximize the anabolicresponsefromtheirbody
(Stellingwerffetal.,2011). Proteintakencorrectlyalongwithcarbohydratesandlipidscangive rowers
the nutritional edge thattheyneedtocompete attheirmaximumlevel of effortonthe daysthat it
mattersmost.
Making sure that a roweristakingthe propernutritional amountof protein,carbohydrates,and
lipidstobe successful isimportant,butwithoutproperhydrationitmeansnothing. Beingdehydrated
can leadthe athlete tofeelingsluggish,aswell asmake themsusceptible toinjurysuchascramping,
tearingor pullingamuscle,orevenleadtopassingout. (Cotugnaet al.,2005) Sweatingthroughout
performance isthe body’swayof coolingdown tokeepa homeostaticinternaltemperature.Thisleads
to a lossof waterand electrolytesfromthe athlete,andbringsthemcloserandclosertodehydration.A
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rowershoulddrink80-96 ouncesof waterper dayto maintainproperhydration.Leadinguptothe start
of competition,arowershoulddrink16-24 ouncesof fluidtwotothree hoursbefore inanattemptto
prepare forthe lossof liquidthroughsweat.Afterarowerhas completedtheirrace,he/sheshould
consume 16-24 ouncesof fluidperpoundof bodyweightlost.Thiswill helpthe rowergetbackto
properlevelsof hydration,andtoward off possible cramps (Cotugnaetal.,2005). An easierwayto
make sure an athlete isdrinkingfluidsisbygivingthemaflavoreddrinksuchasa Gatorade or
Powerade.Thiswillleadthemtoenjoy the processof hydratingmore due tothe goodtaste of the
beverage,andalsohelpthemtoretainelectrolytessuchassodiumandpotassiumwhichare lostin
sweatduringcompetition.Properhydrationiscrucial foreveryathlete,includingrowerstoperform
theirbestincompetition.
Anotherwaythat a rowercan gain a competitive edge inperformance isbysupplementingtheir
bodywithcaffeine inclose proximitytothe time of racing. Caffeine canhelpathleteswithburstsof
energyineventssuchasthe 2000 metersprintrace in rowing.Thisrace requiresthe athlete torow
continuouslywithintense effortata highpercentage of VO2max for6-8 minutes,dependingonhowfast
theycan finishthe race.Caffeine canassistinergogeniceffectssuchasbetterendurance anda higher
intensityof exercise performance (Carr etal., 2011). Supplementingwithcaffeine canhelparower
spare usingtheirmuscle glycogensource of energywithinthe musclesforupto 15 minutes.Thisisdone
by the caffeine increasing fatoxidationtobe usedasthe primarysource of energyinstead.Research
done by (Bruce et al.,2000) foundthatthe use of a caffeine supplementwithamoderate dose
relationshipof 6 mg*kg-1
alsoledto a fasterperformance time forrowers.InBruce’s study,the rowers
that supplementedwithcaffeinepriortothe 2000 meterrace improvedintheirtimedperformance
1.3% comparedto those whotook the placebo.The onlysocalledside-effectfromthe studywasthat
the individualswhotookcaffeine before the race hada higherconcentrationof caffeineintheirurine,
especiallythose whotook 9mg*kg-1
comparedto6 mg*kg-1
(Bruce et al.,2000). Supplementingwith
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caffeine canalsoreduce the rate to perceivedexertionduringcompletionaswell aspainperceptionand
post-exercise exhaustion(Carret al.,2011). A rowercouldalso gaina competitive edge by
supplementingwithcreatine overa28 day cycle at a dose of 15.75 g*d-1
and ingestingitpriorto
competitiontohelphis/herbodyproduce more ATPforenergyproduction,allowingforamore efficient
sprintperformance inthe 2000 meterrace (Kreider etal.,1998). Though if the rowerisusingcreatine
theymustmake sure tokeephydrationlevelshighasnotto cramp duringphysical activity. Some may
believeusingsupplementssuchascaffeine orcreatine toimprove performance isunethical orcheating,
but the use of both are legal andto use themisa personal choice bythe athlete andcan helpimprove
theirperformance.Whenthe goal istoclaimvictory,some extrastepsmayhave to be takento ensure
it.
In conclusion,the nutritional dietforarowerto prepare to compete in a 2000 metersprintis
not muchdifferentfromthe nutritionof sprintersinothersports.The onlymaindifference isthe fact
that theyconsume a higheramountof fatsfor energyoutput(Shephard,1998).Rowersstill consume
carbohydrates andproteinforenergyaswell tohelpfuel them tothe finishline.Carbohydratesfora
rowershouldbe consumedinthe amountof 1 g*kg-1
immediatelypriortocompetitionalongwith
protein(amountyettobe determinedthroughresearch) tohelpsupplytheirbodywithenergy
throughoutthe race (SlaterandPhilips,2011).If gainingenergyfromthese three natural sourcesis
deemed notenoughbythe rowertobe successful,he/she canturnto usingergogenicsupplementssuch
as caffeine andcreatine.The caffeine should be taken close tothe time of the race to ensure that it
helpsthe roweruse fatoxidationforenergybeforethe bodyusesmuscle glycogen,withthe most
optimal dose being6mg*kg-1
(Bruce et al.,2000). If the roweris planningtotake creatine toenhance
performance,itisbesttocycle it for 28 days witha dose of 15.75 g*d-1
,as well astake it close to the
time leadingupto theirrace (Kreideretal.,1998). In a rowertakingall these actionspriorto
competitiontobringaboutthe bestchance for victory,theymustalsobe consciousto drinkenough
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fluidsandstayproperlyhydrated. A rowershouldtake in 16-24 ouncesof fluidtwotothree hours
before theirrace,aswell asmake sure theydrink80-96 ouncesof waterper dayto maintainadequate
hydration levelsinanattempt to wardoff the threat of injury(Cotugna etal., 2005). Beingtediousin
consumingall these levelsof nutritionalvalue priortocompetitioniswhatshall give the rowerthe best
chance to claimvictory.Performingatpeakperformance onrace day all begins withpropernutrition
and hydration.
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Bruce,C. R., Anderson,M.E., Fraser,S.F., Stepto,N.K.,Klein,R.,Hopkins,W.G.,& Hawley,J.A. (2000).
Enhancementof 2000-m rowingperformance aftercaffeineingestion. Medicineand sciencein
sportsand exercise, 32(11), 1958-1963.
Carr, A. J.,Gore,C. J., & Dawson,B. (2011). Inducedalkalosisandcaffeine supplementation:effectson
2,000-m rowingperformance. InternationalJournalof SportNutrition &Exercise
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Cotugna, N.,Vickery,C.E.,& McBee,S. (2005). Sports NutritionforYoungAthletes. Journalof School
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Grandjean, A. C. (1997). Dietsof elite athletes:hasthe discipline of sportsnutritionmade an
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Kreider,R.B.,Ferreira,M.,Wilson,M., Grindstaff,P.,Plisk,S.,Reinardy,J., Almada,A.L.(1998). Effects
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