Sports Nutrition for Building Muscle

1. By Stephen Eddey M.H.Sc.,B.Comp.Med.,Dip.App.Sc.(Nat).,Ass.Dip.Chem.Cert.I.V.(Workplace Training and Assessment). Sports Nutrition for Building Muscle

2. Increases metabolism so your body can burn more calories Strengthens bones and reduces chance of osteoporosis Improves muscular strength and endurance Decreased risk of Coronary Disease Gives you more ENERGY! Benefits of Weight Training

3. “It was concluded that progressive resistance exercise is efficacious for reducing resting systolic and diastolic blood pressure in adults.” Kelley, G. A., et al. Progressive resistance exercise and resting blood pressure: a meta-analysis of randomized controlled trials. Hypertension. 35(3):838-843, 2000. Weight Training Reduces Hypertension

4. “Isotonic exercise (weight lifting) alone will increase basal metabolic rate and muscular strength; aerobic training alone increases aerobic power and decreases body fat. A combination of both forms of exercise will provide all of these benefits.” Dolezal, B. A., et al. Concurrent resistance and endurance training influences basal metabolic rate in nondieting individuals. J Appl Physiol. 85(2):695-700, 1998. Weight Training Increases your BMR

5. “The objective of this study was to compare the effects of a 4-month strength training (ST) versus aerobic endurance training (ET) program on metabolic control, muscle strength, and cardiovascular endurance in subjects with type 2 diabetes mellitus (T2D).” Cauza, E., et al. The relative benefits of endurance and strength training on the metabolic factors and muscle function of people with type 2 diabetes mellitus. Arch Phys Med Rehabil. 86(8):1527-1533, 2005. Weight Training Reduces Diabetes

6. “A significant decline in Hb A1c was only observed in the ST group (8.3%+/-1.7% to 7.1%+/-0.2%, P=.001). Blood glucose (204+/-16 mg/dL to 147+/-8 mg/dL, P<.001) and insulin resistance (9.11+/-1.51 to 7.15+/-1.15, P=.04) improved significantly in the ST group, whereas no significant changes were observed in the ET group.” Cauza, E., et al. The relative benefits of endurance and strength training on the metabolic factors and muscle function of people with type 2 diabetes mellitus. Arch Phys Med Rehabil. 86(8):1527-1533, 2005. Weight Training Reduces Diabetes

7. “Baseline levels of total cholesterol (207+/-8 mg/dL to 184+/-7 mg/dL, P<.001), low-density lipoprotein cholesterol (120+/-8 mg/dL to 106+/-8 mg/dL, P=.001), and triglyceride levels (229+/-25 mg/dL to 150+/-15 mg/dL, P=.001) were significantly reduced and high-density lipoprotein cholesterol (43+/-3 mg/dL to 48+/-2 mg/dL, P=.004) was significantly increased in the ST group; in contrast, no such changes were seen in the ET group.” Cauza, E., et al. The relative benefits of endurance and strength training on the metabolic factors and muscle function of people with type 2 diabetes mellitus. Arch Phys Med Rehabil. 86(8):1527-1533, 2005. Weight Training Reduces Diabetes

8. “ST was more effective than ET in improving glycemic control. With the added advantage of an improved lipid profile, the authors conclude that ST may play an important role in the treatment of T2D.” Cauza, E., et al. The relative benefits of endurance and strength training on the metabolic factors and muscle function of people with type 2 diabetes mellitus. Arch Phys Med Rehabil. 86(8):1527-1533, 2005. Weight Training Reduces Diabetes

9. Chest Press Chest Fly Chest Exercises

10. Lat Pulldown Seated Row Back Exercises

11. Leg Press Leg Extension Leg Curl Leg Exercises

12. Overhead press Side lateral raise Front Deltoid raise Rear laterals Shoulder Exercises

13. Dumbbell kick backs Cable pushdowns Triceps Exercises

14. Barbell Curl Alternating Dumbbell Curl Bicep Exercises

15. Abdominal Crunch Torso Rotation Back Extension Core Exercises

16. Stretches muscle at rest Stretch is held for 10–30 Seconds Helps lengthen muscle to achieve flexibility Post Workout – Static Stretching

17. Each exercise should be performed for 3 sets Each set should consist of 8-12 repetitions Sets and Repetitions

18. Weight training should be done 3-4 times a week 30-45 minutes of weight training per day Recommended Training Frequency

19. Your muscles need at least 24-48 hours to rest This allows them to rebuild and recuperate Give your muscles a rest!

20. Drink plenty of water! Should consume 64-96 oz. of water daily depending on your current active lifestyle Proper Hydration

21. Breath out – when muscle being trained is contracting Breath in – when muscle being trained is relaxing Proper Breathing

22. Breakfast, Lunch, and Dinner! Eat 2-3 hours prior to working out Eat as soon as your workout is over a high quality protein meal (such as whey protein) Make sure you EAT!

23. A spotter is there and ready to help the lifter in case he or she can not complete the lift Spotter can help motivate you and help to squeeze out a few extra reps. Always Have a Spotter

24. A lift should be performed in a control matter Same speed up and well as same speed down Could result in injury Do NOT lift too much! Too Heavy!!

25. Lift appropriate amount of weight Proper form Breathing Control Rest Proper Technique

26. Provide Motivation Individualized program Improve technique skills Efficiency Workout Safely Personal Trainers You can do it!! One more rep!!

27. Terminology • Weight training • Progressive Resistance Exercise (PRE) • Weight lifting • Powerlifting • Bodybuilding

28. Muscular Strength • Able to lift a heavy weight • Able to exert a great force

29. Muscular Endurance • Able to perform repeated muscular contractions

30. Note: These drugs are highly dangerous and have permanent and lifethreatening consequences (see future slide) Factors Influencing Strength • Type of muscle tissue • Gender • Age • Anatomy (leverage) • Drugs • Anabolic steroids • Human growth hormone

31. Facts about Resistance Training • Everyone can gain strength and endurance • NOT everyone will improve to the same extent (genetic predisposition) • .

32. Health Benefits of Muscular Fitness • Strength and muscular endurance promote muscular fitness and provide important health benefits • Avoiding back problems • Good posture • Reducing risks of injury • Reducing risks of osteoporosis

33. Other Benefits of Muscular Fitness • Weight control • Increased wellness • Look good • Feel good • Core strength • Abdominal, paraspinal (back), gluteal muscles • Improved performance

34. Types of Exercise • Isotonic (dynamic strength/endurance) • Concentric • Eccentric • Plyometrics • Isometric (static strength/endurance) • Isokinetic • Functional balance training • Core strength and balance

35. Choice of Equipment Weight Machines Free Weights There are advantages to both types of equipment.

36. F I T The FIT Formula Applied to Resistance Training How often? What resistance? How many sets?

37. Repetition Continuum Muscular Strength High Load Low Reps Mod Load Mod Reps Resistance (% of 1 RM) Low LoadHigh Reps MuscularEndurance Repetitions

38. Muscular Strength F: 2-3 days/wk I : 60-80% 1RM) T: 1-3 sets 3- 8 reps High Load Low Reps Resistance (% of 1 RM) MuscularEndurance Repetitions Stimulus for StrengthTarget Zone Mod Load Mod Reps Low LoadHigh Reps

39. Muscular Strength Resistance (% of 1 RM) Low Load High Reps MuscularEndurance Repetitions Stimulus for EnduranceTarget Zone High Load Low Reps Mod Load Mod Reps F: every other dayI : 40-60% 1RMT: 2-5 sets 9-25 reps

40. Muscular Strength High Load Low Reps Resistance (% of 1 RM) MuscularEndurance Repetitions Stimulus for Overall Muscle Fitness (Target Zone) F: 3 days/week I: 40-60% 1RM 40-50% 1RM >50 years old T: 1-3 sets 8-12 reps; 1-3 sets 10-15 reps for adults >50 yrs old High Load Low Reps Low LoadHigh Reps

41. TrainingPrinciples of Weights • Overload • Progression • Specificity • Diminishing Returns • Rest / Recovery

42. Is There Strength in a Bottle? • Taking anabolic steroids is a dangerous way to build muscle fitness and is illegal. • Injuries happen more easily and last longer in people who use steroids. • Androstenedione and THG are not safe alternatives to steroids. • Human growth hormone (HGH) may be even more dangerous than anabolic steroids. • Creatine use is becoming increasingly popular among people training for strength development. • The safety and efficacy of many strength-related dietary supplements are not established.

43. Guidelines for Safe & Effective Resistance Training • Start slowly • Use good technique • Lift in a controlled manner • Exhale during effort • Bring weight down slowly • Allow time for recovery • Include all body parts and balance strength of antagonistic muscle groups • Expect plateaus • Customize program to fit your needs

44. Fallacies about Resistance Training • No pain - no gain • Makes you “muscle bound” • Fat can be converted into muscle • Extra muscle turns to fat if not used • Has masculinizing effect on women

45. Concepts in Resistance Training • "The pump” • Strength gain • Muscle fatigue • Muscle soreness • Tone? Click for information on a potential cause of muscle soreness

46. Developing a Resistance Training Program Click for more info on each topic • Set goals • Type of program • Choice of equipment • Muscle groups • Order of exercises • Format for sets My Program

47. Structural Damage in Muscle Fibers • The vertical lines are the “z - lines” that define the boundaries of the muscle sarcomere • Microscopic damage can lead to disruption of the z-lines and contribute to soreness

48. Physiology of Muscular Contractions • Origin / Insertion • A muscle produces movement due to the fact that it crosses a joint.

49. Sliding Filament Theory • Actin/Myosin • Protein filaments within a muscle fiber that slide across each other to physiologically shorten the fiber.

50. Muscles Work in Pairs • While one muscle contracts and shortens the opposing muscle group relaxes and lengthens