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Nutrition for Muscle Development

Nutrition for Muscle Development. Chapter 4 Read pgs: 73 - 75, 79 - 88, 91 - 94 Table 4.2 (pg 86). Nutrition for RT. Maximize protein synthesis Minimize protein degradation Restore fuel stores Nutrition’s influence on workout intensity and the recovery process

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Nutrition for Muscle Development

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  1. Nutrition for Muscle Development Chapter 4 Read pgs: 73 - 75, 79 - 88, 91 - 94 Table 4.2 (pg 86)

  2. Nutrition for RT • Maximize protein synthesis • Minimize protein degradation • Restore fuel stores • Nutrition’s influence on workout intensity and the recovery process • Maximize muscle strength gains

  3. Protein • Building or synthesis (anabolism) • Maintenance • Breakdown (catabolism) or degradation • Protein is spared as an energy source • Body relies mostly on CHOs & Fat for fuel

  4. Protein • Goal with RT: • Maintain a net positive protein balance • Protein synthesis exceeds protein breakdown • Muscle is in anabolic or building state • Avoid negative protein balance

  5. Protein • Provides amino acids • Chief structural material for synthesis • Amino Acids are building blocks of protein • Adequate amounts must be available for synthesis • 20 different AA’s are used for synthesis • Each differs in shape, structure, properties

  6. ProteinEssential & Nonessential AAs • See Table 4.1 (pg. 80) • 9 amino acids are essential for adults • Must be consumed in diet • Cannot be synthesized in body from precursors • Primary regulators of protein synthesis • Nonessential - synthesized in body from Essential.

  7. Protein • Arginine & Glutamine are conditionally essential • Their requirements are increased during catabolic (breakdown) stress

  8. Protein • Complete Proteins • Animal sources (eggs, meat, fish) • Contain all of the essential amino acids • Incomplete Proteins • Grain & Vegetable products • Do not contain all of the amino acids • Combine to be complete (rice & beans)

  9. Protein Facts • 4 hrs. post RT, muscle protein synthesis is 50% greater than before training 24 hrs. post RT, muscle protein synthesis is 109% greater than before training

  10. Protein Facts • Ingesting amino acids pre or post RT stimulates them being transported into skeletal muscle (protein synthesis) • RT has increased blood flow for delivery • Similar results with 1-3 hrs post R

  11. Protein Facts • Anabolism occurs whether AA’s consumed alone or CHO’s alone at 1 -2 hrs post RT. • Greatest anabolic effect is when AA’s & CHO’s are combined • Effective synthesis & restoration of fuel

  12. Daily Protein Requirements • General Population: .8 grams per kg wt/day • Strength Athletes: • 1.2 to 1.7 grams of protein per kg of body wt per day • Paul is 200 pounds • 200 divided by 2.2 = 90.9 kilograms body weight • 90.9 x 1.2 = 109 • 90.9 x 1.7 = 154 • Range= 109 -- 154 grams/day

  13. Protein Requirements • Generally a diet of 25 -30% protein is recommended for strength athletes (> .8 grams per kg body wt/day) • Allows for sufficient AA’s, but also amount of CHO’s and Fat to be consumed

  14. Carbohydrates • The body’s main fuel source for RT • Glycemic index- how quickly CHO’s are metabolized (see pg. 86 table) • High glycemic index CHO’s • Medium Glycemic index CHO’s • Low glycemic index CHO’s • Glucose has glycemic index of 100

  15. Carbohydrates • CHO’s consumed convert to glucose • CHO’s not used are stored in muscle as glycogen • Major energy source used with RT • Muscles break down glycogen to glucose, and the ATP formed to be used as energy

  16. Carbohydrates • Glycogen stores are depleted after RT • Particularly in Type II fibers • Depletion can inhibit volume & intensity of training • Daily requirement necessaary for strength athletes to promote optimal muscle glycogen resynthesis

  17. CHO Fueling • CHO’s most effective when consumed immediately aftger training vs. 2 hours post training. • CHO’s before & during RT slow the decrease of glycogen stores during training and improve volume & intensity .

  18. CHO Requirements • General population: 5-6 grams per kg body wt per day • 55 to 60 percent of total calories • Paul is 200 pounds • 90.9 kg x 6 = 554 gms/day

  19. FATS • Good or bad fats depending on effects on blood cholesterol • Saturated fats • Trans fats • Unsaturated fats • High fat diet impairs ability to perform ex at high intensity compared to high CHO

  20. FATS • Recommendations: • A moderate level of fat (15 to 20% of daily energy consumption) with soome saturated fat (less than 10 %) is often recommended for the strength athlete.

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