1. Examine all sports nutrition claims carefully. Ask yourself:
a) What is the mechanism, how does it work?
b) What is the level of evidence? Magazine or peer review journal?
c) For the benefit, what is the cost? Is it really worth is?
d) How do you take it for best benefits? What is the dose, duration of use, side effects, and drug interactions?
e) Is it legal?
To find evidence, use these research search engines and texts:
www.pubmed.com
www.scholar.google.com
SPORTDiscus
www.jissn.com (journal of the international society of sports nutrition)
www.nsca-lift.org (journal of the national strength & conditioning association)
Practical sports nutrition Louise Bourke Human Kinetics 2007
Essentials of sports nutrition & supplements Jose Antonio et al. Springer 2008.
2. There are three nutrient timings
pre-training, during-training (which I didn't cover) and post-training
3. What's happening?
Training causes significant up regulation of certain genes controlling a myriad of adaptational responses.
The stimulus occurs during the strength training session.
The adaptation occurs post training.
Therefore, fitness gains are the cumulative effects of the post training period
So, optimize the post training window with nutrition.
4. The acute adaptation to strength training:
Marked protein breakdown
Increase in several key anabolic hormones (Testosterone, growth hormone, IGF-1)
These interact with certain nutrients to enhance the tissue remodeling & recovery
5. The acute adaptation to endurance training:
Severe glycogen depletion
Significant enzyme & mitochondrial up regulation
Severe electrolyte disturbance
Significant protein breakdown
Significant suppression of immune function
6. The acute adaptation to fat loss training:
Severe glycogen depletion
Severe increase in acidosis
Significant increase in insulin sensitivity
Significant increase in non-insulin signaling mechanisms
Significant disturbance to homeostasis
7. Pre-training nutrient interaction with strength training
Caffeine (~2-4mg/kg/bm)
Green tea (2-4 cups)
L-carnitine (~3 grams)
High glycemic carbohydrates (1-2 grams/kg/bm)
Protein & essential amino acids (0.5g/kg/bm)
8. Post-training for strength training
Whey protein concentrate (0.5g/kg/bm)
Essential amino acids (~ 6-10 grams BCAAs)
High glycemic carbohydrate (1-2g/kg/bm)
L-carnitine3(~3g)
Taurine (~4g)
9. Post training nutrition for fat loss training
Whey protein concentrate (30-50 grams)
Cinnamon (~3-5 grams)
Taurine (~ 4 grams)
Glycine (~ 5 grams)
I also discussed the research on beta alanine. It seems very promising and anabolic. Here are the key points:
Works synergistically with creatine
Increases carnosine, which is a buffer of acidosis
Enhances work capacity
6.5 grams for 2 weeks
3.5 grams for maintenance
No long term studies yet
Tony,
Avalon, Sydney
