Nutrition For Muscle Development Pt1

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Nutrition For Muscle Development Pt1

  1. 1. Nutrition for Muscle Development Part I
  2. 2. <ul><li>Efficient/Sufficient diet needed for gains </li></ul><ul><ul><li>Aprox. 2300-3500 Cal needed to build 1 lb of muscle </li></ul></ul><ul><li>Goals for nutrition </li></ul><ul><ul><li>Maximize protein synthesis </li></ul></ul><ul><ul><li>Minimize protein degredation </li></ul></ul><ul><ul><li>Restore muscle fuel stores </li></ul></ul><ul><li>Ensure availability of enzymes and amino acids </li></ul>
  3. 3. <ul><li>Protein synthesis requires ATP </li></ul><ul><ul><li>Replenish energy stores </li></ul></ul><ul><li>Nutrient replacement timing is essential for recovery and gains </li></ul>
  4. 4. Muscle Metabolism <ul><li>Building/synthesis = Anabolism </li></ul><ul><li>Breakdown/degradation = Catabolism </li></ul><ul><li>Positive energy = anabolism </li></ul><ul><li>Negative energy = catabolism </li></ul>
  5. 5. <ul><li>Carbohydrates and fats are primary energy source </li></ul><ul><li>Carbs- stored as glycogen – broken down in muscle/liver to make glucose – metabolized for ATP </li></ul><ul><li>Lipolysis- breakdown of fat for ATP </li></ul><ul><ul><li>Long duration, low intensity exercise </li></ul></ul><ul><li>Goal = maintain (+) protein balance </li></ul>
  6. 6. Role of Hormones <ul><li>Training effects certain responses </li></ul><ul><li>Roles: </li></ul><ul><ul><li>Fuel selection </li></ul></ul><ul><ul><li>Nutrient portioning </li></ul></ul><ul><ul><li>Gene regulation </li></ul></ul><ul><li>Increased delivery due to blood flow </li></ul>
  7. 7. Insulin <ul><li>Stored: pancreas </li></ul><ul><li>Trigger: high levels of blood glucose </li></ul><ul><li>Roles: </li></ul><ul><ul><li>Glucose uptake </li></ul></ul><ul><ul><li>Glycogen formation </li></ul></ul><ul><ul><li>Protein synthesis </li></ul></ul>
  8. 8. Growth Hormone (GH) <ul><li>Stored: anterior pituitary gland </li></ul><ul><li>Triggers: exercise, sleep, stress, low plasma glucose </li></ul><ul><li>Roles: </li></ul><ul><ul><li>Uptake of amino acids </li></ul></ul><ul><li>Increased amount in anaerobic glycolysis </li></ul><ul><li>Levels vary throughout day </li></ul>
  9. 9. Insulin-like Growth Factor (IGF-I) <ul><li>Produced: liver/skeletal muscle </li></ul><ul><li>Trigger: GH presence </li></ul><ul><li>Roles: </li></ul><ul><ul><li>Regulates insulin metabolism </li></ul></ul><ul><ul><li>Aids growth of tissue </li></ul></ul><ul><ul><li>Assists effects of GH </li></ul></ul>
  10. 10. Testosterone <ul><li>Produced: male testes and male/female adrenal glands </li></ul><ul><li>Roles: </li></ul><ul><ul><li>Anabolic </li></ul></ul><ul><ul><li>Androgenic </li></ul></ul><ul><li>Higher levels in males </li></ul>
  11. 11. Estrogen <ul><li>Produced: female ovaries, small amounts in male testes </li></ul><ul><li>Roles: </li></ul><ul><ul><li>Fat deposition </li></ul></ul><ul><ul><li>Female sex characteristics </li></ul></ul><ul><ul><li>Unknown exercise benefits </li></ul></ul>
  12. 12. Cortisol <ul><li>Produced: adrenal gland </li></ul><ul><li>Trigger: exercise, injury, stress </li></ul><ul><li>Roles: </li></ul><ul><ul><li>Preserves glucose </li></ul></ul><ul><ul><ul><li>Increase fat/protein breakdown </li></ul></ul></ul><ul><ul><ul><ul><li>Use amino acids for energy and repair </li></ul></ul></ul></ul><ul><ul><li>Inhibitory effect on hypertrophy </li></ul></ul><ul><li>Levels fluctuate, increase during training </li></ul>
  13. 13. Male/Female Differences <ul><li>Males- better potential for hypertrophy </li></ul><ul><ul><li>Increased protein synthesis (testosterone) </li></ul></ul><ul><ul><li>Need high net protein balance </li></ul></ul><ul><li>Females- limited in gains for size and strength </li></ul><ul><ul><li>Lower testosterone and creatine-kinase activity </li></ul></ul>

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