Sports Performance & Nutrition in the FLT Context

1. Sports Performance & Nutrition in the FLT Context Dr. Jeffrey Tucker Diplomate American Chiropractic Rehabilitation Board 310-470-4511 www.DrJeffreyTucker.com

2. Thank you • for allowing me the opportunity to share this information with you. I hope you enjoy this material and I appreciate your feedback.

3. Objectives • Following this presentation the student will be able to: • Understand how nutrient timing impacts body composition. • Define interval training exercise. • Discuss which exercises are the most beneficial. • Describe how to increase muscle mass. • Utilize FLT food plans & exercise.

4. ADDITIONAL GOALS OF MY PROGRAM 􀂃 Prevent Injury 􀂃 Decrease Body Fat 􀂃 Increase Lean Muscle Mass 􀂃 Increase Strength 􀂃 Increase Endurance 􀂃 Increase Flexibility 􀂃 Increase Performance

5. Tools? Diet, Supplements, Exercise • Diet is the best tool for fat loss. We agree that the Mediter-ranean diet is the best. • Supplements depend on the individual. • Exercise changes the musculo-skeletal system. We may not all agree on what is the best.

6. Want to lose weight? • Lift weights, not light weights. • Follow the food plan. • Stop doing conventional aerobics. • Journal. Write down what you eat. • Body composition (BIA). • Take UltraMeal Plus & BioPureProtein.

7. “But I Don’t Want to Get All Bulky” • This is a myth. • That thought process is the biggest cop out in history. • Do you know how hard it is to gain muscle?

8. Dr. Tucker: “How much do you weigh today?” Client: “10 pounds too much” Dr. Tucker: “Yea, but how much do you weigh now?” Client: “I don’t know, I never weigh myself” Dr. Tucker: “Let’s go find out” BIA Food plan Supplements (UltraMeal, BioPureProtein) Determine protein intake Train free weight program MeasureProgram

9. Solutions • My average client comes in because of pain/discomfort/fatigue. Solution:pain relief. • Want knowledge on corrective exercises. Solution: One-on-one training or small group exercise classes. • Want to lose weight or improve exercise performance. Solution: FLT food plan, one-on-one training or small group exercise classes. • The average client adapts to exercise programs in as little as four weeks. Solution: Write programs – not workouts. • Make sure you have future appointments to change products, repeat body composition tests and change workouts!

10. Program Design For Weight Loss & Sports Performance • Food plan • Walking program • Bike • Intervals • Free weights • Small group exercise classes • Increase protein using UltraMeal & BioPureProtein

11. Program Design For Beginners • Start walking, progress to inclines, and at the same time familiarize yourself with the bike. • Alternate steady state walks and rides for 2-3 weeks on an every other day basis. • Use walk HR minus 5 beats for the bike. • Continue to monitor rating of perceived exertion (RPE) and talk test. • No intervals for weeks 1-3.

12. Instructions for Rating of Perceived Exertion (RPE) Scale While doing physical activity, we want you to rate your perception of exertion. This feeling should reflect how heavy and strenuous the exercise feels to you, combining all sensations and feelings of physical stress, effort, and fatigue. Do not concern yourself with any one factor such as leg pain or shortness of breath, but try to focus on your total feeling of exertion.

13. Rating of Perceived Exertion Look at the rating scale below while you are engaging in an activity; it ranges from 6 to 20, where 6 means "no exertion at all" and 20 means "maximal exertion." Choose the number from below that best describes your level of exertion. This will give you a good idea of the intensity level of your activity, and you can use this information to speed up or slow down your movements to reach your desired range. Try to appraise your feeling of exertion as honestly as possible, without thinking about what the actual physical load is. Your own feeling of effort and exertion is important, not how it compares to other people's. Look at the scales and the expressions and then give a number. • 6  No exertion at all • 7    Extremely light (7.5)8 • 9  Very light • 10 • 11  Light • 12 • 13  Somewhat hard • 14 • 15  Hard (heavy) • 16 • 17  Very hard • 18 • 19  Extremely hard • 20  Maximal exertion • 9 corresponds to "very light" exercise. For a healthy person, it is like walking slowly at his or her own pace for some minutes • 13 on the scale is "somewhat hard" exercise, but it still feels OK to continue. • 17 "very hard" is very strenuous. A healthy person can still go on, but he or she really has to push him- or herself. It feels very heavy, and the person is very tired. • 19 on the scale is an extremely strenuous exercise level. For most people this is the most strenuous exercise they have ever experienced.

14. Talk Test • This method of measuring intensity is simple. A person who is active at a light intensity level should be able to sing while doing the activity. One who is active at a moderate intensity level should be able to carry on a conversation while engaging in the activity. If a person becomes winded or too out of breath to carry on a conversation, the activity can be considered vigorous.

15. Run vs. Bike • You can’t run to get fit, you need to be fit to run. • The bike gives you maximum metabolic disturbance with minimal muscular disruption.

16. Run vs Walk • 20 min @ 7.5 mph (8 min mi) = 2.5 mi = 250 cal • 20 min @ 3 mph = 1 mi = 100 cal • It’s more about calories per minute of exercise than distance covered. The bottom line to the intensity question is the higher the intensity, the more calories will be expended. The more energy expended per minute, the more efficient your exercise time will be for fat loss.

17. What is interval training? • Interval training is broadly defined as repetitions of high-speed/intensity work followed by periods of rest or low activity. • Take walking. If you're in good shape, you might incorporate short bursts of jogging into your regular brisk walks. If you're less fit, you might alternate leisurely walking with periods of faster walking. For example, if you're walking outdoors, you could walk faster between certain mailboxes, trees or other landmarks.

18. What can interval training do for me? • Whether you're a novice exerciser or you've been exercising for years, interval training can help you jazz up your workout routine. Consider the benefits: • You'll burn more calories. The more vigorously you exercise, the more calories you'll burn — even if you increase intensity for just a few minutes at a time. • You'll improve your aerobic capacity. As your cardiovascular fitness improves, you'll be able to exercise longer or with more intensity. Imagine finishing your 60-minute walk in 45 minutes — or the additional calories you'll burn by keeping up the pace for the full 60 minutes. • You'll keep boredom at bay. Turning up your intensity in short intervals can add variety to your exercise routine. • You don't need special equipment. You can simply modify your current routine.

19. What about 20 minutes of intervals? • 5 min warm-up @ 7.5 = .6 mi = 60 cal • 5x 1 min w/ 2 min rest = approx 1 mile = 100 cal • 5 min of work to burn 100 calories • Total calories burned? 160? Or more? Are you burning without moving during the rest?

20. You keep burning calories at an increased rate after an interval training • You need to develop an aerobic base in your program but, you must progress to intervals if you want real results in both fitness and fat loss. • The bottom line to the intensity question is the higher the intensity, the more calories will be expended. The more energy expended per minute, the more efficient your exercise time will be for fat loss.

21. How to design and implement an interval training program for an unfit person • Foam roll. • Stretch/Lengthen muscles. • Free weights. • Walk, bike, inclines. • Begin with 15 sec, 30 sec, or 1 min intervals around TalkTest with 3-4 minutes rest. • Rating of perceived exertion (RPE).

22. How do I do that? • Monitor breathing and heart rate. The point at which breathing becomes labored and talking more difficult will be slightly above Lactate Threshold. • How does this info help? • Perform intervals that take people up to vigorous rating on the talk test.

23. Interval Training • Switch bike workouts to 1 min “all out” work with heart rate recovery. • 1 min “all out sprint” followed by whatever length of recovery is necessary to get the client back below 60% MaxHR. Usually 2-4 min.

24. Calculating Max HR – Miller Formula • 217 - (.85x Age) • 45 year old example (.85 x 45 = 38.25) • 217-38 = 189 • For bike heart rates subtract 5 BPM

25. 60% of MaxHeartRate • .6 x 189 = 112 • 15 second sprint, recover to 112, repeat. Start with 10 min. Add 2 min per week. • Don’t worry about the recovery time. • Do interval training at the end of work out. I think 20 min is maximum time (ride time + rest time). • Clients can do this up to 4 times per week.

26. How Do I Integrate These Techniques Into My Program Design • First off it is dependent on my client’s ability and their goal(s) –not everyone will need everything • You can use one type of workout for a 3-6 weeks (or more if desired) and then move into the next workout –For example: • 4 weeks of Walking/Interval/Core Work (Stabilization training), then 4 weeks of Band/Strength Training, then 4 weeks of Weight Training.

27. Meal Timing Plus Weight Training • 13 men (74 yr of age); trained them 12 weeks, 3 x week with weights. • Took a liquid meal (10 g protein, 7 g carbo, 3 g fats) either • IMMEDIATELY AFTER TRAINING • 2 HOURS AFTER TRAINING • Esmark et al.

28. Journal of Physiology (2001), Esmark et al. • Quadriceps muscle size increased 7% (5 minutes post exercise). • Muscle fiber cross-sectional increased 24% in the group that took the supplement immediately after training. • Those that ingested the drink within 5 minutes after the workout had a 1.8% increase in lean body mass. • Those that drank 2 hours after the workout actually decreased their lean body mass by 1.5%. • No changes in muscle size occurred in the group that took the supplement 2 hours after training. • Based on these findings, it appears that the timing of protein intake is important for protein synthesis and muscle growth. The question is whether this particular combination (10-g protein, 8-g carb, and 3-g fat) is the ideal post-workout supplement. For bodybuilders seeking mass this post workout mixture seems pretty weak.

29. Conclusion • For the elderly, taking a protein-based supplement immediately after exercise is better than waiting 2 hours after exercise. • Esmark et al, 2001 J Physiol

30. Protein pre- & post-training=good • 14 weeks of resistance training combined with timed ingestion of isoenergetic protein versus carbo supplementation on muscle fiber hypertrophy & mechanical muscle performance (Metabolism 2005). • Supplementation was administered before & immediately after each training bout, &, in addition, in the morning on non-training days.

31. Results • After 14 weeks of resistance training, the protein group showed hypertrophy of type 1 and type 2 muscle fibers. • No change above baseline occurred in the CHO group. • Eat protein after workouts, not just veges.

32. Conclusion • A minor advantage of protein supplementation over carbohydrate supplementation during resistance training on mechanical muscle function was found. However, the present results may have relevance for individuals who are particularly interested in gaining muscle size. (Metabolism 2005 Feb; 54(2):151-6 Andersen LL)

33. Protein intake • The Institute of Health's Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake -- anywhere from 10% to 35% of total calories -- for normal, healthy adults. For example, on an 1,800 calorie diet, you could safely consume anywhere from 45 grams (that's 10% of calories) to 218 grams (35%) of protein per day.

34. Food  Protein grams • 1 ounce meat, fish, poultry 7 grams of protein1 large egg  64 ounces milk  4 4 ounces low-fat yogurt  6 4 ounces soy milk  5 3 ounces tofu, firm  131 ounce cheese  7 1/2 cup low-fat cottage cheese  14 1/2 cup cooked kidney beans  7 1/2 cup lentils  91 ounce nuts  7 2 tablespoons peanut butter  81/2 cup vegetables  2  1 slice bread  2  1/2 cup of most grains/pastas  2

35. Including more lean protein in your daily diet: 1) Protein shakes 25-30 grams. 2)Take protein bars with you to the gym and enjoy them as a post-workout booster. 3) Make your breakfast with egg whites. 4) Snack on fat-free mozzarella cheese. 5) Use a whole cup of milk on your cereal. 6) Try smoked salmon or one of the new lean sausages for breakfast. 7) Take along a hard-boiled egg for an easy snack. 8) Add tofu at meals and snacks. 9) Choose round or tenderloin cuts of meat.

36. Protein + Exercise Good • Protein synthesis needs to be the focus of our recovery intervention. • Pre-workout meals actually enhance muscle blood flow & nutrient delivery during exercise. The insulin stimulated by food intake, actually enhances blood flow and subsequent nutrient delivery to muscles (Coggins et al., 2001). • Pre-workout meals, nocturnal feedings, and multiple post workout drinks are more beneficial than a single post workout drink.

37. Protein + Exercise Good • Liquid pre workout meal consumption dramatically increases muscle blood flow and protein synthesis (Tipton et al., 2001). This elevation in muscle growth is at least twice that observed with the same drink taken post workout (Tipton et al., 2001)! • The “post workout window” lasts at least 24 hours. • Consuming a protein shake immediately after training hinders optimal results.

38. Implementing a Program Mini-Summary: • Utilize nutrient timing. • Night time feedings, breakfast, preworkout meals, and multiple post workout meals can be more beneficial for muscle growth than a single post workout meal. • Eat frequent small meals.

39. Post exercise meal should have/be: • Liquid – ease of consumption & rapid replenishment of fluids. • Contain electrolytes which may accelerate rehydration by speeding intestinal reabsorption of fluids & improve fluid retention. • Contain rapidly digesting, high glycemic carbs. • Contain rapidly digesting protein with a complete essential amino acid profile (i.e. whey protein concentrates, EAA). • As little as 100 calories might help. • Based on limited data, pre-workout supplementation may be better than post-workout (all other things being equal).

40. My Group Exercise Experience (60 minute class) • Body-weight exercises get people on their feet. That’s where life is. • Always do gluteal muscle activation. • Band circuits/Gymsticks of 12-18 exercises performed at the maximum speed and effort. • Good form could be maintained for 30-60 seconds with intensities of 50-60 percent 1 RM (20-30 repetitions).

41. My Experience • If you are entering into a workout and feeling like you can’t perform at least 1-3 percent better than your last workout, you probably need more rest.

42. I recommend • Include INTERVAL training, hill repeats, or Fartlek work (speed play) at a rate of 1-2 times weekly. • Cardiovascular exercise produces elevated levels of the catabolic (tissue destructive) hormones called glucocorticoids. These reduce muscle mass if repeatedly elevated blood levels exist.

43. What you should take away • Sprinters are some of the leanest athletes in the world. Olympic Weight Lifters are predominantly lean. • An increased post-exercise metabolism (plus good nutrition), resistance training and sprint type training cause elevated levels of anabolic (tissue-building) hormones.

44. What you should take away • Food Plan: Mediterranean Diet. • Recognize the limitations of aerobic exercise for reducing body fat and elevating metabolism. • Appreciate the metabolic benefits of functional free weight training & interval training. • Develop a fat burner resistance training circuit.

45. Dr. Tucker • Any exercise that increases the size of muscle cells will boost your metabolism for optimal fat loss, i.e. resistance training. • Weight training sessions between 30-45 minutes, there is a post workout elevation in metabolism spanning from 14-48 hours, yet with steady state aerobic training the response is comparatively miniscule.

46. Thank you! www.DrJeffreyTucker.com