13.04.28 CNELM final file31/05/2013 2 Agenda Standard material for today: ¾Performance continuum,...
Transcript of 13.04.28 CNELM final file31/05/2013 2 Agenda Standard material for today: ¾Performance continuum,...
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Dr Adam Carey
Who are We?Medical team (NHS consultant level)
15yrs improving performance and reducing stressWorld class businesses – BP, Ineos, Lloyds BankUnrivalled sports pedigree – RFU, WRU, ECB, Premiership Football
P bilit t d liProven ability to deliverFocused health screeningNutritionPsychologyExercise physiology
Ten years of elite sport…..
1997 - 2003
2004 – 2006
2005
2007 - 2011
TM
Sporting successes…..
TM
Thank you
Worcester Warriors – Stuart Pickering and Dr Terrance Gasper
Hull Tigers – Matthew Reeves
Dr Christian Cook and Dr Scott Drawer
TM
UK Sport
Maxinutrition
Laurent Bannock
Corperfomance
What are your expectations?
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Agenda
Standard material for today:Performance continuum, diet/exercise, recovery support, optimizersGut healthProteinBCAABCAACreatineGlutamineCaffeine
TM
Agenda additional thoughts
What are the athletes issues?Athlete screening
WhatWhy
Basic strategiesgGood health, hydration and sensible eating patternsFat lossLBM gain
Other lifestyle issuesEtohSleep
Which supplement?TM
Supplements we may consider
ProteinCarbohydratesFatsBCAA
ArginineBuffers
Beta-alaninePhosphatesBCAA
LeucineCreatineColostrumGlutamineHMB
TM
Sodium Bicarb/citrate
PSHerbals
Athlete Screening
Understanding Body Composition?
TM
Power based athelete
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Body Mass Index – Is it important?
<18.5 kg/m2 Underweight
BMI (kg/m2) =Weight (kg)
Height squared (m2)
g g
18.5 - 24.9 kg/m2, Healthy weight
25.0 - 29.9 kg/m2, Overweight
30.0 - 34.9 kg/m2, Obese
>35.0 kg/m2, Morbidly obese
Assessing body fat
Why?
How?
In athletes Body fat distribution
Abdominal fat is a risk factor for obesity related diseases
Can raise heart disease risk x4
Measured at umbilicusMeasured at umbilicus
Indication of visceral fat
Waist measurements
Under-estimation of waist size by:Men by 3.1 inches (7.9cm)Women by 2.2 inches (5.5cm)
Waist to Stature Ratio
Keep your waist circumference less than half your heightIf you are 1.80m tall, your waist should be <90cm
Consistent for ethnicity, age and sex
Self monitoring potential
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WSR
cardiovascular risk at WSR >0.5
Identifies normal BMI at CVD risk:1:3 men and1:7 women1:7 women
Measuring body composition
Gold standardsUnderwater weighingCT imaging
Practical alternativesSkin callipersBio-impedanceUltrasound
What is a normal body composition?
Body Composition
Description Women Men
Essential fat 10 – 13.9% 2 - 5.9%
Athletic < 18% < 15%
Fit normal < 30% < 20%
Raised fat > 30% > 20%
Obesity by BMI alone misses 50% of people with raised fat
Athlete Body Composition
Description Women Men
Essential fat 10 – 13.9% 2 - 5.9%
Athletic < 18% < 15%
Power based < 16% < 12%
Endurance based < 14% < 10%
Varies by sport and often by position in a team sport
What is normal in rugby?
TM
What is normal in judo?
TM
Gemma Gibbons
Euan Burton
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Blood tests
Clinical significance? – we’ll tell you what to worry about!
Normal ranges for all blood test found in report and include:Liver functionRenal functionCardiovascular system and blood lipidsCardiovascular system and blood lipidsHaematologyThyroid functionGlucose and insulin levelsFerritinB12 and folateVitamin DEssential fatty acid profile
Medical indices
Liver function
Cholesterol
Diabetes risk
Renal function
Haematology
Fatty LiversFat deposition in the liver – Insulin ResistanceLiver damage
10 year mortality raised by 50%Obese man on 15u a week cirrhosis risk x 19
AST>ALT 2:1 EtohALT> AST – FructoseGamma GT
Lipids
Total cholesterol: <5 mmolL-1
National average Men: 5.5 mmolL-1
National average Women: 5.6 mmolL-1
Low Density Lipoprotein (LDL): <3 mmolL-1
Food and genes
High Density Lipoprotein (HDL)Exercise and genes
Triglycerides
Lipids Ratios
% HDL to Total cholesterol (>25%)
Triglycerides to HDL ratio (<2.0)
Insulin resistance
Fasting InsulinHigher than normal>10miuL-1
Normal fasting glucose
Primary treatmentWeight lossExercise
Follow up investigationRepeatGlucose tolerance test
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Pre-diabetes
Fasting glucoseHigher than normal (>5.6mmolL-1)Not high enough to diagnose type II diabetes
50% progression to diabetes in 3-1050% progression to diabetes in 3-10 years
Nutritional indices
Haemoglobin – who to watch out forIron – FerritinFolateVit B12Vitamin DRed cell essential fatty acids
Omega 3 indexHUFA ratio
Iron status
HaemogloginFerritin
Normal range12-150ng/ml in women12-30ng/ml in men12-30ng/ml in men
Too little – restless legs, tiredness, anaemiaToo much – iron storage
Vitamin D
Steroid hormoneReceptors in 30 tissue typesEffects expression of >1000 genesImpacts
Calcium metabolism and bone mineralizationImmune functionInflammationMoodPerformance outcomes
Vitamin D
40-60% populations insufficient or deficient
Low levels recognized in athletes (Willis Int J Sport Nutr Exer Metab 2008:18:204)
Risk factorsRisk factorsLiving above 35o N latitudeDark skinSun blockSeasonal variationTraining indoorsClothingHigh body fats
Symptoms of low levels
FatigueGeneral muscle weakness/ achesJoint and back painsWeight gain – body fatHigh blood pressurePoor concentrationLow moodConstipation or diarrheaIncrease incidence of infectionsFailure to respond to training stimulus
R Keen MA RD, CISSN, CSSD,CSCS; ISSN 2010
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What are adequate levels
>12ng/ml Sever deficient – Rickets /OM>20ng/ml Deficient>30ng/ml Insufficient- 31-40ng/ml Sufficient / Suboptimal in sport- 40-50ng/ml Optimal in sport?40 50ng/ml Optimal in sport?>200ng/ml ToxicityRDA or Adequate intake
In UK, recommendation for under 5 and over 65 yearsIn USA19-50 years 200IU/day50-70 years 400IU/day> 70 years 600 IU/day
Screening of UK Squads
Worcester Warriors RFU Hull Tigers AFC
12% Deficient 13% Deficient
Preseason screening 2010-2011
12% Insufficient 25% Insufficient
76% Suboptimal 45% Suboptimal
0% Optimal 17% Optimal
Estimated need 1000IU/30 days to increase 10ng/ml
Repeat squads testing
Worcester Warriors RFU Hull Tigers AFC
2% Deficient 0% Deficient
In season screening – Feb / March 2011
10% Insufficient 6% Insufficient
19% Suboptimal 12% Suboptimal
69% Optimal 82% Optimal
Maintenance typically 1000-2000IU/day
Executives Screening (n=137)
22%
Percentage of BP execs in each Vitamin D category
43%
35%
22%
Deficient Insufficient Normal
Clinical impact in sports clubs
25% reduction in all infections first 12 months
Further 30% reduction of infection rates of second season
Incidence of URTI reduced by 60%
Reduction in non training days due to URTI by 80%
Testing for vitamin D
We use The Doctors Laboartory – UK’s biggestindependent lab.We have set up new testing service with TDL atwww.myvitdtest.comDi t tDirect to consumerAssesses Vitamin D and calciumOffers advice on supplementationAllows cheap, safe and accurate interventions
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Basic manipulations
Healthy eating patterns and hydration?
Sports nutrition structure
Ergos
Supplements
High quality diet
A balanced plate of food?
ProteinFibrous
carbs
Starchy carbs
B L Ds s
Hydration in sport
Poor hydration remains a major issue in human performance
3% Dehydration
8% loss of speed
10% loss of strength
Daily hydration
Thirst is a poor mechanism
EFSA suggest 2.5L a day, 80% aswater (2 litres for a 80 kg man)
Much more needed around exerciseand in hot conditions
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Hydration and exercise
Add 250ml for each 20 mins of exercise
Pre and post exercise weighing
100%-150% replacement of weight loss
Replace with what?Hydration and rehydration
Hydration status
Urine volumeFrequencyNocturia
Urine colourB vitaminsBeetroot etc
Osmocheck
Well hydrated 100 - 600 GreenGreen
Dehydrated 600 - 800 AmberAmber
Severe dehydration 800 - 1000 RedRed
Clown >1000
Fluid Balance
Water sources
Tap water – better than nothing
Plastic or glass
Reverse osmosisReverse osmosis
Cleaning Your Water
Total Dissolved SolidsTap water 500mg/lClean water <20mg/l
Jug filtersActivated carbon filters (chlorine)Ion exchange resin (softener)Sliver impregnatedNo microbiology protection
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Properly Clean Water
Quality reverse osmosis unitPurification and filtrationSediment and carbon filtersIon exchange resinWorkplace or home unitsWorkplace or home units
Hydration and Re-Hydration?
HypotonicWater
IsotonicLucozade sportGatoradeGatorade
HypertonicRed BullGels
Dioralyte
Hydration strategies
Drink plain water, think about where from
Measure intake and establish habit
Limit caffeinated drinks
Explore other hot drink options
Avoid carbonated sodasand sweetened drinks
Use sports mixes when required
Refined carbohydrates
All the white stuff Remind me, why are refined carbohydrates so BAD?
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Insulin
Blood sugar Adrenaline
Glycemic index
Am Pm
FatGlycogen
Eating refined carbohydrates
Insulin
Blood Sugar
NIDDM
Storage
M&L glycogen or fat Fat Fat Fat Obesity
When would you use a refined carb? Unrefined carbohydrates
Blood Insulin resistance
Am Pm
Insulin
sugar Glucose
Are all sugars the same? Sugar and the Food Industry
High fructose corn syrup available since 1975+20% sweeter than table sugarCheaper – half the price
Adulterated food supplyAdulterated food supply
25% adolescents consume15% calories from fructose
We need to reduce or avoidintake
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Management of fructose
Has the same metabolic pathway as alcohol!
If glucose levels are low, gets converted intoglucose
If glucose levels are normal, get converted into fat
Historic intake – mainly fruits in season
Explosion of intake over last 30 years
Difference between Glucose and Fructose
Fructose(Alcohol)
Glucose
Liver glycogen
Cellular energy
Whole body glycogenLiver fat
Brain
Fructose is metabolised like a poison Why does it matter?
Satiety suppression
Ectopic fat – Dead weight in athletesInsulin resistanceHeart diseaseHeart diseaseDiabetesCancers
Uric acid productionPushes up blood pressureDoubles your risk of gout
Fruit and fruit juice
Five a day?
Vegetables with added sugar?
Don’t juice?Fruit juice causes weightgain and diabetes
A balanced plates of food
ProteinFibrous
carbs
Starchy carbs
B L Ds s
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Simple cases
Case 1
29 year old rugby player, prop, 124kg, 22% body fat
Struggling with speed around the park
Advice on reducing body fat?What strategiesHowWhenBig concern is not losing weight
Case 2
21 year old rugby player, 2nd row, 98kg, 9% body fat
Struggling with strength and size
Advice on reducing hypertrophyWhat strategiesHowWhenBig concern is not getting fat
What are your macro molecule strategies?
In balance and out of balance
Healthy eatingStarchy carbohydrate restrictionKetosis5:2 and it’s variationsNutrient timingManagement of treat mentality
Alcohol and its impact
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Areas that alcohol impact
Metabolic impactHormonal impactProtein synthesis
“I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day” Frank Sinatra
RecoveryHydrationPotential ergogenic effectErgolytic effectPsychomotor effectsSleepTeamshipSociety
Metabolic impact
Alcohol is 7 calories/gram
Typical drink (1 unit) provides 8g
This results in a 25mg/L rise in blood alcohol levels
80mg/L is UK legal limit for driving = ~4-5 units 70kg man
A bottle red wine >1000kCal (5 pints beer)3 bottles a week equivalent the the calories in 1lb of human fat2 bottles of wine / week = 8th day of food
Metabolism
Alcohol is detoxified by a group of 6 alcohol dehydrogenases
Alcohol is broken down to acetate in the liver
Acetate is converted to Acetyl CoA
Acetyl CoA mitochondria energyprimary building block for FAT
24g alcohol results in a 73% reduction in total body lipid oxidation(AJCN 2000)
Alcohol drives fat production
Other calories acquired when drinking and their impactAlcohol rarely served neat
Primary sugar in alcoholic beverages is fructose (HFCS)
Fructose only metabolised in the liver and converted to Acetyl CoA
Acetyl CoA mitochondria energyprimary building block for FAT!!
Fructose increases purine production gout, hypertension, CVD
Fructose is effectively managed as a poison
15% of adolescent calories come from fructose
Hormonal impact of drinking
Alcohol reduces Testosterone levels for up to 48 hours
Alcohol increase Cortisol levels for 24 hours (c.f. central adipose)
2-3 units reduces GH release by as much as 70%
Alcohol reduces IGF1 by 35% (eIF2B 2000)
Alcohol is catabolic, inhibits growth and limits recovery
Impact on GI health and absorption
Alcohol causes a disbiosys of large bowel
Inhibits the absorption of A, B, C, Ca and Zn
Leads to long term deficiency states
Alcohol excretion of Ca and Mg – long term bone weakness
Incidence of cramping increases by >30% after drinking (4-5 units)
Single biggest cause of diarrhoea in the UK!
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Muscle turnover, hydration and recoveryAlcoholic myopathy is a well recognised consequence of drinking
See a fall in LBM and increase in FM
Alcohol inhibits protein synthesis specifically in type II fibres
Acute impact on recovery
Longer term impact on development – usually seen as failure to adapt
Alcohol is dehydrating, causes:HangoverReduced blood flow to muscles, which limits recovery further
Potential ergogenic aid?
Alcohol is a central nervous system depressant
Get initial dis-inherbition feel stronger, more confident, reducedsensitivity to pain
Clinically only benefit is in tremor shooting / snookerClinically – only benefit is in tremor – shooting / snooker
reaction timescoordinationbalancestrengthpower
4 units reduce anaerobic capacity following day by 25%
Teamship
Number of studies showing that many team sports associated withdrinking culture, c.f. Olympic culture
Team players drink more than non-team players (students)
What is our culture?
How is it impacted by societies drinking habits?
Alcohol intake has doubled since 1950’s
A period of abstinence?
Not in the week – post match
A month off
Lent
12/52 trail
Cycled around important events
Recommendations
AlcoholKnow how much they drinkHave periods offCelebrate things worth celebratingIdeally 24 hours after performance!Avoid within 48 hours of training/playingDo we need to impact player culture?Can we change our culture?Do we lead by example
PS – there are no good alcoholic drinks,so choose you poison!
Sleep
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What is normal?
6-9 hoursHow can you monitor it – Sensewear armbandToo little associated with poor recovery andincrease in body fatsToo much ?Too much – ?Sleep hygieneDisturbances for athletes
EtoHTravelChildren
Good sleep efficiency
50%60%70%80%90%
100%
% Sleep Efficiency
Normal
0%10%20%30%40%
Poor sleep efficiency
50%
60%70%
80%
90%100%
% Sleep Efficiency
Normal
0%10%
20%30%
40%
Supplements and strategies
Supplements we may consider
ProteinCarbohydratesFatsBCAA
ArginineBuffers
Beta-alaninePhosphatesBCAA
LeucineCreatineGlutamineHMB
TM
pSodium Bicarb/citrate
PSHerbals
Additional protein?
Usually as a protein shakeWhey protein is a derivative of milkMilk consists of two types of protein: 1) Whey, and 2)CaseinB th i d h t i d b thl tBoth casein and whey protein are used by athletesIncrease the rate of protein synthesis (building muscle)Decrease the rate of catabolism of muscle mass (musclebreakdown),Improve recovery following exercise / activity
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Who should consider a protein supplements?
Any athlete / active person aiming to:
increase their lean muscle sizeimprove their rate of recoveryimprove their rate of recoveryimprove immune healthreduce body fat
Physiological benefits
Increases levels of muscular growth and recovery
Reduction in cortisol levels (stress hormone)
Increases strength gains
Research
Of the two types of protein (whey and casein), whey proteinhas been demonstrated to have the greater benefit on musclegrowth and recovery after exercise and helps to lower bodyfat levels (Lands et al., 1999).The increased levels of muscle growth are likely to be as aresult of an increased rate of protein synthesis and due to aresult of an increased rate of protein synthesis and due to areduction in the levels of cortisol (Markus et al., 2000).Cortisol is a stress hormone, released during periods ofphysical or mental stress. It is known to have a negative effecton muscle growth by increasing the rate of catabolism(muscle breakdown). This is of particular concern tobodybuilding/strength athletes since it will limit theeffectiveness of training programmes by lowering potentialgains in muscle.
Types of whey
There are two main types of whey protein: 1) wheyconcentrate, and; 2) whey isolate.Whey concentrate is just the basic form of whey after it hasbeen separated from casein.Whey isolate normally goes through a special filtrationprocess in order to increase the concentration of protein.Typically whey concentrate may contain 70-80% proteinwhereas whey isolate would normally contain at least 90%protein, with a much lower level of carbohydrate and fat thanwhey concentrate.Whey isolate will also have a higher level of branch-chainamino acids (BCAAs).BCAAs have been demonstrated to be effective at helping tomaintain and increase muscle mass.
Whey protein isolate
Some whey isolate will also contain partially pre-digestedproteins – these have been pre-digested by a process ofenzymatic hydrolization – which are more readilyabsorbed into the blood stream and will therefore reachthe muscles more quickly.q yWhey protein isolate has proved particularly effective atpromoting gains in muscle mass. Subjects wereobserved to gain 8 pounds more lean muscle than whenusing whey isolate than subjects using concentrate(Cribb et al., 2002)
Is Whey Effective?Yes!: Whey protein has been shown to be effective inmany high quality research studies at increasing musclesize, muscle strength gains, and recovery from exercise
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How much protein is required?
Government recommend 0.8g/kg body weight
EIS recommend the range 1.2-1.5g/kg body weight
Hypertrophy 1 8-2 5g/kg body weightHypertrophy 1.8-2.5g/kg body weight
MaintenanceEndurance athlete 1.5g/kgPower based, not trying to change 1.2g/kg body weight
How much are they getting from their diet?
Taking a protein supplement
When broken down into 20-50g servingsRisks of large dosesTimings, every 2-3 hoursPre and post workout options (Levenhagen et al., 2002).Staying positive nitrogen balance over night?
40g prior to sleep improve post exercise overnight recoveryincreasing net nitrogen balance
Evening intakeConsider using a slower digesting protein overnight suchas casein and/or egg protein which will keep proteinlevels elevated for longer in the blood.
References
Cribb, P. J., Williams, A. D., Hayes, A. and Carey, F. (2002) The effectof whey isolate and resistance training on strength, body composition,and plasma glutamine. Medicine and science in Sports and Exercise.34, S1688.Lands, L. C., Grey, V. L. and Smountas, A. A. (1999) Effect ofsupplementation with a cysteine donor on muscular performance.Journal of Applied Physiology. 87, 1381-1385.L h D K C C C l M G M D J B l M JLevenhagen, D. K., Carr, C., Carlson, M. G., Maron, D. J., Borel, M. J.and Flakoll, P. J. (2002) Postexercise protein intake enhances wholebody and leg protein accretion in humans. Medicine and Science inSports and Exercise. 34, 828-837.Markus, C. R., Olivier, B., Panhuysen, G. E. M., Gugten, J. V. D., Alles,M. S., Tuiten, A., Westenberg, H. G. M., Fekkes, D., Koppeschaar, H. F.and De Haan, E. E. H. F. (2000) The bovine protein alpha-lactalbuminincreases the plasma ratio of tryptophan to the other large neutralamino acids, and in vulnerable subjects raises brain serotonin activity,reduces cortisol concentration, and improves mood under stress.American Journal of Clinical Nutrition. 71, 1536-1544.
Branch Chain Amino Acids (BCAA)
What Are BCAAs?
BCAA -3 essential amino acids: isoleucine, leucine,and valineBCAA’s cannot be manufactured in the human bodyThere are nine essential amino acidsBCAAs account for 35% of all the essential aminoBCAAs account for 35% of all the essential aminoacids found within muscle proteinRequired for protein synthesisUsed as an energy source during aerobic exerciseOccur in all rich protein sourcesWhey protein contains high levels of BCAAs
Physiological Benefits
Stimulates muscle protein synthesis (muscle building)Decreases muscle protein catabolism (musclebreakdown)Helps to increase lean muscle massI d ti f l l tImproved preservation of muscle glycogen storeReduces muscle damage and soreness followingexercise (DOMS)Improves immune functionMay enhance endurance exercise performance
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Some studies research
In skeletal muscles and the heart, BCAA supplementation alone stimulatesprotein synthesis and reducing muscle breakdown, as effectively as wholeprotein (May and Buse, 1989)
BCAAs supplementation demonstrated to preserve and increase musclesize under extreme physical conditions where there would normally be a netloss of muscle tissue (Schena et al., 1992; Bigard et al., 1996)
Effect of BCAA supplementation during prolonged skiing at altitude, found itprevent a loss of body mass (Bigard et al., 1996)
Positive effect on immune function with BCAAs supplementation (Bassit etal., 2000; Bassit et al., 2002)
During prolonged aerobic exercise BCAAs can be oxidized within themitochondria of skeletal muscles to produce aerobic energy (Shimomura etal., 2004, Rennie, 1996; Kobayashi et al., 1999). Therefore, during anyprolonged period of exercise, a significant amount of BCAAs, may bemetabolised and may lead to a depletion of BCAAs within muscles
And some more
77mg of BCAAs, per kg of bodyweight, before exercise results ina significant reduction in the amount of muscle breakdown(MacLean et al., 1994). To reduce muscle breakdown duringexercise a 70kg athlete would consume around 5g of BCAAs.
It h l b d t t d th t BCAA b f d ftIt has also been demonstrated that BCAAs before and afterexercise reduces the levels of serum creatine kinase activity –which indicates reduced levels of muscle breakdown (Coombesand McNaughton, 2000; Nosaka, 2003)
BCAA supplementation before and after exercise appears toincrease the recovery rate from exercise, as indicated by areduction in muscle soreness following exercise (Nosaka, 2003.
BCAA impact on central fatigue
BCAAs compete with trytophan for uptake into the brain.During prolonged exercise BCAAs are used for fuel andthis leads to a decreased level of BCAAs in the bloodDecreased in BCAAs results in greater tryptophan uptakeinto the brainI d t t h l d t f li f ti d dIncreased tryptophan leads to feelings of tiredness andfatigue, and hence, reduced exercise performanceSupplementation with BCAAs during exercise keeps thelevels of BCAAs elevated and helps to delay the build upof tryptophan in the brainResearch suggests that supplementing with BCAAs duringexercise may have a positive effect on exerciseperformance by reducing fatigue (Blomstrand et al., 1991)
Are BCAAs Effective?
Yes! In certain situations:Research has shown that BCAAs are effective forenhancing muscle growth and recovery from exerciseImprove immune health and may enhance enduranceexercise performanceexercise performanceMay impact central fatigueHow much 3-15g pre trainingWhat ratio is needed?Essential amino acids have bigger impact than wheyMay use just leucine?
How to TakeBCAA Supplements
The general recommendation 3-5grams of BCAAs 30minutes before exerciseFurther 3-5g within 30minutes of completing exerciseusually as a protein shakeNon-training days, recovery rate may be enhanced,and lean muscle mass maintained, by consuming 3-5g of BCAAs, 1-2 times during the day – considertaking one serving first thing in the morning and onelast thing at night - again usually as a protein shakeThere are no reports of any side effects associatedwith BCAA consumption (Shimomura et al., 2004).
ReferencesBassit, R. A., Sawada, L. A., Bacurau, R. F. P., Navarro, F. and Costa Rosa, L. F. B. P.(2000) The effect of BCAA supplementation upon the immune system of triathletes. Medicineand Science in Sports and Exercise. 32, 1214-1219
Bassit, R. A., Sawada, L. A., Bacurau, R. F., Navarro, F., Martins, E. Jr, Santos, R. V.,Caperuto, E. C., Rogeri, P. and Costa Rosa, L. F. (2002) Branched-chain amino acidsupplementation and the immune response of long-distance athletes. Nutrition. 18 (5), 376-37
Bigard, A. X., Lavier, P., Ulmann, L., Legrand, H., Douce, P. and Guezennec, C. Y. (1996)Branched-chain amino acid supplementation during repeated prolonged skiing exercises atpp g p p g galtitude. Int J Sport Nutr. 6 (3), 295-306
Blomstrand, E., Hassmen, P. and Ekblom, B. (1991) Administration of branched-chain aminoacids during sustained exercise-effects on performance and on plasma concentration ofsome amino acids. European Journal of Applied Physiology. 63, 83-88
Coombes, J. S. and McNaughton, L. R. (2000) Effects of branched-chain amino acidsupplementation on serum creatine kinase and lactate dehydrogenase after prolongedexercise. J Sports Med Phys Fitness. 40, 240-246
Kobayashi, r. shimomura, Y., Murakami, T., Nakai, N., Otsuka, M., Arakawa, N., Shimizu, K.and Harris, R. A. (1999) Hepatic branched-chain alpha-keto acid dehydrogenase complex infemale rats: activation by exercise and starvation. J Nutr Sci. Vitaminol. 45, 303-309
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ReferencesMay, M. E. and Buse, M. G. (1989) Effects of branched chain amino acids on proteinturnover. Diab Metab Rev. 5 (3), 227-245
MacLean, D. A., Graham, T. E. and Saltin, B. (1994) Branched-chain amino acids augmentammonia metabolism while attenuating protein breakdown during exercise. Am J Physiol.267, E1010-E1022
Nosaka, K. (2003) Muscle soreness and amino acids. Training J. 289, 24-28
Rennie, M. J. (1996) Influence of exercise on protein and amino acid metabolism. In:Handbook of Physiology, Sect 12: Exercise: Regulation and Integration of Multiple Systems(Rowell, L. B. & Shepherd, J. T., eds), Chapter 22. 995-1035. American PhysiologicalSociety, Bethesda, MD
Schena, F., Guerrini, F. and Tregnaghi, P. (1992) Branched-chain amino acidsupplementation during trekking at altitude. The effects on loss of body mass, bodycomposition, and muscle power. European Journal of Applied physiology. 65, 394-398
Shimomura, Y., Murakami, T., Nakai, N., Nagasaki, M. and Harris, R. A. (2004) ExercisePromotes BCAA Catabolism: Effects of BCAA Supplementation on Skeletal Muscle duringExercise. J Nutr. 134, 1583S-1587S
Creatine
What Is Creatine Monohydrate?
Creatine is a molecule that plays an important role in muscularcontractionsIt is converted to phosphocreatine, which plays an important rolein the re-formation of ATP (chemical energy source within cells)from ADP (pre-used ATP molecule).Normal creatine stores for a 70kg man total around 120g ofNormal creatine stores for a 70kg man total around 120g, ofwhich 95% is found in the muscle (Hunter, 1922)Creatine can be manufactured in the body from the amino acidsarginine, glycine and methionine at a rate of 1-2g per day.We also consume about 1g of creatine, a day, in our diet fromfoods such as beef and tuna.Creatine is an alactic energy source (it can produce energy inthe absence of oxygen) that is capable of producing about 6-10seconds of energy during maximal effort
Physiological Benefits
Increases muscular strength and powerIncreased muscle sizeImproved sprint performanceCan increase bone mineral densityCan increase bone mineral densityCan Increase fatigue resistance
Who Should Take Whey CreatineSupplements?
Any athlete / active person involved in:Strength / power sports & bodybuildingRugby, American Football, & European Football, wherethere are repeated bouts of sprinting should benefit fromthere are repeated bouts of sprinting should benefit fromcreatine monohydrateIt also appears to be effective at increasing lean musclemass and bone mineral density in older athletesProtective from head injuries and concussion
Some researchFollowing supplementation creatine stores can increase to amaximum of about 160g. Once full, creatine stores stay elevatedfor around 14-21days but can be maintained for longer by taking asmaller maintenance dose
Phosphocreatine stores are important for muscular contractions
Supplementation with creatine enhances performance during highpp p g gintensity exercise (Nagle and Bassett, 1989)
Supplementation demonstrated to have the most positive benefitswhen used with strength/power athletes or sprint athletes
A number of studies have demonstrated that creatine monohydratesupplements enhance performance during short term exercise(Greenhaff et al., 1993; Greenhaff, 1995; Maughan, 1995; Volek etal., 1999, and; Mujika et al., 2000; Anomasiri et al., 2004; Hoffmanet al., 2005)
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More research
Creatine supplementation has been demonstrated to improvemuscular strength and size (Volek et al., 1999). In this study,nineteen male strength-trained athletes underwent 12 weeks ofresistance training. Half were given creatine supplementation andthe other half took a placebo or “inactive” supplement. Creatinesupplementation consisted of 20g of creatine monohydrate per day,for 5 days, followed by a maintenance dose of 5g a day for theremainder of the study Following the 12 weeks of training theremainder of the study. Following the 12 weeks of training thecreatine group increased fat free mass (muscle mass) by 6.3%compared to 3.1% in the placebo group. Muscle cross-sectionalarea increases were greater in the creatine group as well. Thecreatine group also demonstrated greater gains in strength, withtheir squat and bench press strength increasing by 34% and 22.6%respectively, compared to 25.8% and 15% in the placebogroup. The increase in total body weight, and fat free mass,appears to be due, in part, to increased water retention within themuscle (Kutz and Gunter, 2003)
And more research
Similar improvements in strength and power were reportedby Rawson and Volek (2005). In this study subjects tookeither creatine monohydrate, or a placebo, whilst doingresistance training. The researchers found that thecreatine group increased muscle strength by 20% whereasthe placebo group only increased muscle strength by12% Similarly weight lifting performance increased by12%. Similarly weight lifting performance increased by26% in the creatine group and only 12% in the placebogroup. In both cases the improvement in the creatinegroup was around twice that of the placebo groupCreatine supplementation has also been demonstrated toimprove sprint performance in footballers (Mujika et al.,2000) and also improves football-specific skill performance(Ostojic, 2004)
Research in endurance sports
Creatine may also be beneficial for endurance cycling performance (Preenet al., 2001). Endurance cyclists may benefit from creatine supplementationthrough the way it allows them to recover quicker between the smallincreases in pace that commonly occur during cycling races. Total work,peak power, and cycling sprint performance have been demonstrated tosignificantly improve following creatine supplementation (Gill et al.,2004). Also reduced levels of fatigue, during intense exercise, have beenfound following creatine supplementation (Hoffman et al., 2005). It appearsunlikely that creatine would be of significant benefit to endurance runners,y g ,due to the increased weight gain experienced following supplementation
It has also proved to be effective for swimmers (Anomasiri et al., 2004). Inthis study creatine supplementation significantly improved sprintingperformance over the last 50m of 400m swimming competitions
Creatine is also believed to protect against loss of strength and muscle sizefollowing inactivity through injury, and may also help to protect against theage associated decrease in strength and lean muscle mass. In factresearch has shown that in older men (71 year olds), creatinesupplementation, caused a significant increase in muscle mass and a 3.2%increase in bone mineral content (Chilibeck et al., 2005)
Is Creatine Effective?
Yes!Creatine monohydrate has been proven to be perhapsthe most effective nutritional supplement for enhancingmuscular strength, size and powerIt is one of the most widely researched sportsIt is one of the most widely researched sportssupplements and has shown beneficial effects in nearlyevery research study undertaken
How to take creatine
Creatine is normally taken using a loading dose20g of creatine (split into four 5g doses) for 5 daysOften taken with simple sugars such to increase the uptake ofcreatine by muscleThis will elevate muscle creatine levels elevated for 14-21d21days.By taking a small maintenance dose (2-5g per day) you canmaintain the levels of muscle creatine levels for longer.Researchers have found positive effects on performancewithout taking a loading dose (Anomasiri et al., 2004;Hoffmann et al., 2005). Hoffman et al., (2005) found that theconsumption of just 6g of creatine monohydrate, for just 6days, significantly improved fatigue resistance
ReferencesAnomasiri, w., sanguanrungsirkul, S. and Saichandee, P. (2004) Low dose creatinesupplementation enhances sprint phase of 400 meters swimming performance. J Med AssocThai. 87 (Suppl 2), S228-S232
Chillibeck, P. D., Chrusch, M. J., Chad, K. E., Shawn Davison, K. and Burke, D. G. (2005)Creatine monohydrate and resistance training increase bone mineral content and density inolder men. J Nutr Health Aging. 9 (5), 352-353
Gill, N. D., Hall, R. D. and Blazevich, A. J. (2004) Creatine serum is not as effective ascreatine powder for improving sprint performance in competitive male team-sport athletes. JStrength Cond Res. 18 (2), 272-275
Greenhaff, P. L. (1995) Creatine and its application as an ergogenic aid. International Journalof Sports Nutrition. 5, S100-S110
Greenhaff, P. L., Casey, A., Short, A. H., Harris, R., Soderlund, K. and Hultman, E. (1993)Influence of oral creatine supplementation on muscle torque during repeated bouts ofmaximal voluntary exercise in man. Clin. Sci. 84, 565-571
Groeneveld, G. J., Beijer, C., Veldink, J. H., Kalmijn, S., Wokke, J. H. and Van Der Berg, L.H. (2005) Few adverse effects of long-term creatine supplementation in placebo-controlledtrial. Int J Sports Med. 26 (4), 307-313
Hoffmann, J. R., Stout, J. R., Falvo, M. J., Kang, J. and Ratamess, N. A. (2005) Effect of low-dose, short-duration creatine supplementation on anaerobic exercise performance. JStrength Cond Res. 19 (2), 260-264
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ReferencesKutz, M. R. and Gunter, M. J. (2003) Creatine monohydrate supplementation on body weight and percentbody fat. J Strength Cond Res. 17 (4) 817-821
Maughn, R. J. (1995) Creatine supplementation and exercise performance. International Journal of SportsNutrition. 5, 94-101
Mujika, I., Padilla, S., Ibanez, J., Izquierdo, M. and Gorostiaga, E. (2000) Creatine supplementation andsprint performance in soccer players. Medicine and Science in Sports and Exercise. 32, 518-525
Nagle, F. J. and Bassett, D. R. (1989) Energy metabolism. In: Nutrition in exercise and sport. Ed.Hickson, J. F. and Wolinsky, I. Boca Raton. FL, CRC Press. 87-106Hickson, J. F. and Wolinsky, I. Boca Raton. FL, CRC Press. 87 106
Ostojic, S. M. (2004) Creatine supplementation in young soccer players. Int J Sport Nutr Exerc Metab. 14(1), 95-103
Preen, D., Dawson, B., Goodman, C., Lawrence, S. and Beilby, J. (2001) Effect of creatine loading on long-term sprint exercise performance and metabolism. Medicine and Science in Sports and Exercise. 33, 814-821
Rawson, E. S. and Volek, J. S. (2003) Effects of creatine upplementation and resistance training on musclestrength and weightlifting performance. J Strength Cond Res. 17 (4), 822-831
Volek, J. S., Kraemer, W.J., Rubin, M. R., Gomez, A. L., Ratamess, N. A. and Gaynor, P. (2002) L-carnitineL-tartrate supplementation favouably affects markers of recovery from exercise stress. American Journal ofPhysiology. 282, E474-482.
Combining creatine and colostrum
Glutamine
What Is Glutamine?
L-Glutamine abundant amino acid in the human bodyIt is non-essential, e.i. we can make itMakes up over 50% of the total amount of amino acidsEssential for growthPlays an important role in liver functionServes as an important fuel for many tissues in the body(particularly the muscles, immune cells, and thegastrointestinal tract, and plays a role in the regulation ofprotein synthesis (Rennie et al., 1989).It is also regularly used by doctors and healthprofessionals to treat illness, injury and infection (smith,1990).
Physiological Benefits
Enhanced protein synthesisImproves the rate of recoveryImproved immune function and reduced risk of infectionIncreased levels of growth hormonegHelps to maintain the amino acid balance
The ResearchAlthough we produce glutamine, stores are rapidly depleted duringtimes of stress or intense physical activityDuring periods of intense stress, such as, prolonged or intenseexercise, starvation, or trauma, the level of plasma glutamine maydecrease substantially (Castell, 2003)Regular exercise has been shown to deplete glutamine levels by45% in just 7 days (Newsholme, 1994)Following marathon running plasma glutamine levels have beenFollowing marathon running plasma glutamine levels have beenshown to decrease by around 20% (Castell and Newsholme, 1997)When glutamine levels are low, there is an increased risk ofinfectionThe consumption of oral glutamine has been shown to have abeneficial effect on immune function, and reduces the risk ofinfection following prolonged endurance exercise (Castell andNewsholme, 1997; Castell, 2003) and should be of benefit toathletes engaged in heavy exercise training (Antonio and Street,1999)
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More research Glutamine maintains amino-acid balance in the body,thereby enabling a greater synthesis of protein and apossible decrease in symptoms of overtraining (Bompa etal., 2003)Glutamine stimulates the synthesis of new protein withinmuscle cells, this leads to an increase in the size andstrength of the muscles. This increase in strength is partlyd t l t i l ll l i i ff t h bdue to glutamines muscle cell volumising effect, wherebythere is increased retention of water within muscle cellsGlutamine can be used as an energy sourceMaintaining a high level of glutamine in muscle tissue mayhelp to preserve the valuable stores of muscle glycogen(carbohydrate store within muscle tissue). It will also helpto increase the rate of glycogen re-synthesis in musclecells, following strenuous or prolonged exercise
And more
Glutamine supplementation may efficiently lead to therelease of growth hormone (Bompa et al., 2003)2 gram dose of L-glutamine, taken orally, can double thelevel of growth hormone in just 30 minutes (Welbourne,1995).When glutamine levels rise in the blood, it is detected bythe brain. The brain associates this rise in glutaminelevels with an increase in acidity in the blood and releasesgrowth hormone in order to regulate the acidity levelsIn short, glutamine supplementation aids recovery fromprolonged or intense exercise, primarily, by reducing therate of muscle breakdown within muscle tissue. It also aidsimmune function, spares valuable stores of glycogen, andincreases levels of growth hormone
Is Glutamine Effective?
Yes! In certain situations:Glutamine appears to be effective at preventing aminoacid depletion and enhances post exercise immunefunction & recovery
Who Should Take Glutamine?
Most athletes:Those that train intensively, or for prolonged periods oftime may benefit from glutamine supplementsStrength/power athletes (weight lifters, body builders,rugby players american football players etc) andrugby players, american football players etc) andendurance athletes like triathletes, runners, cyclists etcshould all benefit from glutamine supplements
How to TakeGlutamine Supplements
Health professionals generally recommend a dailydosage of 5-10 grams of glutamine, split into 2-4servingsAthletes would be wise to use a minimum dose of 2Athletes would be wise to use a minimum dose of 2grams in order to gain the benefit of increased growthhormone levelsIdeally this should be taken 30 minutes prior toexercise and again immediately after exerciseRemember there will be a big dose in a protein shake
ReferencesAntonio, J. and Street, C. (1999) Glutamine: a potentially useful supplement for athletes. Can JAppl Physiol. 24 (1), 1-14
Bompa, T. O., Pasquale, M. D. and Cornacchia, L. J. (2003) Chapter 6: Using NutritionalSupplements. In: Serious Strength Training. Human Kinetics. Leeds, United kingdom
Castell, L. (2003) Glutamine supplementation in vitro and in vivo, in exercise and inimmunodepression. Sports Medicine. 33 (5), 323-345
Castell, L. M. and Newsholme, E. A. (1997) The effects of oral glutamine on athletes afterprolonged exhaustive exercise Nutrition 13 (7 8) 738 742prolonged, exhaustive exercise. Nutrition. 13 (7-8), 738-742
Newsholme, E. A. (1994) Biomechanical mechanisms to explain immunosuppression in well-trainedand overtrained athletes. International Journal of Sports Medicine. 15, S142-147Rennie, M. J., MacLennan, P. A., Hundall, H. S. et al., (1989) Skeletal muscle glutamine transport,intramuscular glutamine concentration, and muscle-protein turnover. Metabolism. 38 (8 Suppl 1),47-51
Smith, R. J. (1990) Glutamine metabolism and its physiologic importance. Journal of Parenataland Eternal Nutrition. 14, 40S-44S
Welbourne, T. C. (1995) Increased plasma bicarbonate and growth hormone after an oralglutamine. American Journal of Clinical Nutrition. 61, 1058-1061.
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HMB
What Is HMB?
Break down product of leucinePopular supplement in the 90’sGood for early trainers to reduce DOMSDoes it do more?Does it do more?Recent studies suggest that 3g/day may increaseLBM, whilst reducing BF
HMB metabolism
Leucine is metabolized in muscles and fat, rather thanthe liverHMB provides the HMB CoA to build cholesterolIntramuscular cholesterol allows the repairs musclemembrane to allow muscle growthgStatins that inhibit cholesterol formation have knownnegative impact on LBM causing pain, wastingHMB decreases markers of muscle damage –creatine kinase, lactate dehydrogenase, 3-methlyhistidine
3g HMB/day reduces plasma nitrogen by 42%HMB reduces muscle breakdown and increases LBM
HMB is ineffective?
Study by R Kreider et al in 1999, suggested in trainedathletes the HMB is not effectiveHowever in his studies the control group consumed330 kcal more each day than the training groupsThere was a dose dependent increase in LBM for thep3g and 6g groups, just not significant
To use HMB must have significant training loadMore effective in a hypocaloric rather thanhypercaloric environment
How to use HMB
Need a significant training load
More effective in a hypocaloric rather thanhypercaloric environmenthypercaloric environment
3-6g/day in divided doses
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The future of HMB?
Long term rat modelsHMB stopped aged related fat mass increaseHMB stopped decrease in muscle sizeWhen over trained got no increase in cortisol or lossin strengthin strength
May have a role in managing sarcopenia
Arginine
What Is Arginine?
Arginine is a non-essential amino acid that is knownto have anabolic (muscle building properties)
Arginine supplements are normally available as eitherL-Arginine, Arginine pyroglutamate or Arginine-alpha-ketoglutatrateketoglutatrate
Supplementing may increased protein synthesis,reduced muscle breakdown, elevated growthhormone levels, improved recovery, increased muscleblood flow, lactic acid and ammonia removal, reducedbody fat levels, and increased nitric oxide production.
Who Should Take Arginine?
Possibly anyone, who wants increased muscle size,greater recovery
Since the main benefits of arginine supplementationcome from increased muscle protein synthesis andcome from increased muscle protein synthesis andenhanced growth hormone levels the people who willprimarily benefit are bodybuilders and strength athletes
However, the increased muscle blood flow and lacticacid removal may also be beneficial to enduranceathletes.
Physiological Benefits
Naturally increases growth hormone levelsEnhances Nitric oxide productionDilates blood vessels
ResearchSupplementation with arginine is known to significantlyincrease growth hormone levels (Merimee 1965; Isidori etal., 1981; Elam, 1988; Di Luigi, 1999)
Growth hormone is one of the most important hormonesfor growth
It is known to significantly increase muscle mass as wellas decreasing body fat levels. It is well known that thepositive effects of any exercise training program areprimarily due to the natural release of growth hormone inresponse to the exercise program (Kraemer 1992)
The positive effects that arginine supplementation has ongrowth hormone levels is one of the reasons why it hassuch a positive impact on muscle mass.
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And some more
Arginine is also known to dilate blood vessels, primarily throughincreased nitric oxide production. This is important since itincreases the amount of blood flow to the muscles. Theincreased blood flow allows greater delivery of hormones,protein, carbohydrate and other nutrients to the muscles andtherefore aids muscle growth.
Other positive effects of increased muscle blood flow includeincreased muscular endurance, lower lactic acid and ammonialevels
Increased nitric oxide production, following argininesupplementation, is of great importance to athletes. As well ashaving an effect on muscle blood flow, nitric oxide alsostimulates muscle growth. Increased nitric oxide levels have apositive effect on muscle mass by stimulating an increase in therate of protein synthesis within muscle cells.
Is Arginine Effective?
Yes! In certain situations
Researchers have found that arginine is effective atenhancing both growth hormone levels and nitric oxideproduction and should therefore be of benefit forproduction and should therefore be of benefit forenhancing muscle growth.
How to Take Arginine
1) L-arginine – this is the most basic type of arginine. It has positive effectson growth hormone levels, muscle mass, body fat and nitric oxide. Becauseit is the most basic (free-form) type of arginine it needs to be taken at ahigher doseage (approximately 5g 30minutes before exercise to have apositive effect) than the more advanced types of arginine
2) Arginine pyroglutamate – is made by binding L-arginine to pyroglutamic2) Arginine pyroglutamate is made by binding L arginine to pyroglutamicacid. It has the same positive effects as L-arginine but has a greater effecton growth hormone levels as it has a greater ability to cross the blood brainbarrier. You should take approximately 3g of arginine pyroglutamate,combined with L-lysine, 30minutes before exercise for best results
3) Arginine alpha ketoglutarate – is made by combining L-arginine withalpha ketoglutaric acid. It has the same benefits as L-arginine but has agreater effect on nitric oxide production. You should take approximately 3gof arginine alpha ketoglutarate 30minutes before exercise for best results.
ReferencesDi Luigi, L., Guidetti, L., Pigozzi, F. et al., (1999). Acute amino acidsupplementation enhances pituitary responsiveness in athletes.Medicine of Science in Sport and Exercise. 31, 1748-1751
Elam, R. P. (1988) Morphological changes in adult males fromresistance exericise amino acid supplementation. Journal of SportsMedicine and Physical Fitness. 28, 35-39
Isiadori, A., Lo Monaco, A. and Cappa, M. (1981) A study of growthhormone release in man after oral administration of amino acids.Current Medical Research and Opinion. 7, 475-481
Kraemer, W. J. (1992) Influence of the endocrine system onresistance training adaptations. National Strength and ConditioningJournal. 14, 47-54
Merimee, T. J., Lillicrap, D. A. Rabinowitz, D. (1965) Effect ofarginine on serum-levels of growth hormones. Lancet. 2, 668
Buffers
Buffering – what’s it all about?Acid / alkaline balance
2 types of Anaerobic Energy Systems:
ATP-PCr energy system -uses creatine phosphate
Lactic-acid (or anaerobic glycolysis) system that usesglucose (or glycogen) in the absence of oxygen
In anaerobic exercise Lactate builds up
Lactate threshold,when accumulate 4mmol,rest 1mmol - Best and most consistent predictorof performance
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Fox and Heskell formula Buffering agents
Phosphates
Na Bicarbonate or Na Ctirate
β−Alanine
Phosphate Loading
Stimulate glycolysis
Delay anaerobic threshold
Increase phosphate for ATP and creatinephosphate resynthesis
Buffer acidity during intense exercise
Phosphates Increase Power
Phosphates
Improve cardiac function
Improve respiratory capacity
Effects of phosphate loading may be synergistic withcreatine, bicarbonate and carbohydrate loading
Simple and Effective
PhosphatesTake 4 capsule am and pm for 3 daysbefore day of event
On event day take 4 capsules at breakfast,4 at lunch and 4 thirty minutes before thematch
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What Is Sodium Bicarbonate?
Sodium Bicarbonate is more commonly known asBicarbonate of Soda, or baking soda
It is a mixture of sodium (salt) and bicarbonate (anacid buffer)acid buffer)
It is often used by endurance athletes to enhanceathletic ability by buffering the build-up of lactic acid inthe blood
Who Should Take Sodium Bicarbonate?
Any endurance athlete looking to improve raceperformance
Athletes wanting to decrease the negative effects ofAthletes wanting to decrease the negative effects oflactic acid, may benefit from sodium bicarbonate
Those you can get to take it!
Physiological Benefits
Lowers blood lactate levels
Enhanced endurance performance
Improved recovery between exercise intervals
Research
Sodium bicarbonate has been shown to improve endurance run,cycling, and swimming performances
Sodium Bicarbonate is believed to work by buffering the build up oflactic acid, and may therefore reduce, the negative effectsassociated with increased blood acidity
I d idit i b li d t ff t th l l f f ti bIncreased acidity is believed to affect the level of fatigue by:1) inhibiting key enzymes used for the production of energy2) inhibiting the release of calcium ions during muscular contractions; and3) a reduced level of muscle fibre contractility (Bird et al. 1995)
In effect, sodium bicarbonate soaks up the fatigue inducing effectsof lactic acid. This reduces the level of blood and muscle acidityand is believed to allow an athlete to exercise at a higher levelbefore they suffer the negative effects of increased blood andmuscle acidity
And more
Research has demonstrated that sodium bicarbonateingestion improves 400m run time by 1.5secs(Goldfinch et al., 1988), 800m run time by 2.9secs(Wilkes et al., 1983), and 1500m run time by 4.1secs(Bird et al., 1995)
The main reason for the improved exerciseperformance following bicarbonate ingestion isbelieved to be due to an increased removal of lactateprotons from the muscles and increased buffering ofacidity in the blood (Gledhill, 1984; Roth and Brooks,1990; Bird et al., 1995)
Sodium Bicarbonate Loading
Produces a significant performance enhancing effect inevents lasting 1-7mins
Similar gains likely in events lasting up to an hour
Average gain 1-3% over events from 400m to 30km
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Is Sodium Bicarbonate Effective?
Yes! In certain situations
Sodium Bicarbonate has been proved to be effective atimproving endurance performance by buffering the buildup of lactic acidup of lactic acid
How to TakeSodium Bicarbonate
Current research suggests that to gain animprovement in endurance performance, athletesshould consume 300mg of sodium bicarbonate per kgof bodyweight (McNaughton, 1992)
Higher dosages (0.5g) sodium bicarbonate are likelyto cause gastrointestinal problems
Drink in 1L of water, or splitting the dose into severalsmaller doses, taken throughout the day, helps toreduce the negative side-effects.
ReferencesBird, S. R., Wiles, J. and Robbins, J. (1995) The effect of sodium bicarbonateingestion on 1500-m racing time. Journal of Sports Sciences. 13, 399-403
Goldfinch, J., McNaughton, L. and Davies, P. (1988) Induced metabolic alkalosisand its effects on 400m racing time. European Journal of Applied Physiology. 57,45-48
Gledhill, N. (1984) Bicarbonate ingestion and anaerobic performance. SportsMedicine 1 177 180Medicine. 1, 177-180
McNaughton, L. (1992) Bicarbonate loading and its use in sports. InternationalClinical Nutritional Review. 12, 65-67
Roth, D. A. and Brooks, G. A. (1990) Lactate and pyruvate transport isdominated by a pH gradient sensitive carrier in rat skeletal muscle sarcolemmalvesicles. Archives of Biochemistry and Biophysics. 279, 386-394
Wilkes, D., Gledhill, N. and Smythe, R. (1983) Effect of acute induced metabolicalkalosis on 800m racing time. Medicine and Science in Sports and Exercise. 15,277-280
New developments β−Alanine
Non-essential αα
7% all muscles
Combines with histidineCombines with histidineto make Carnosine
Carnosine primarily acts asa intracellular buffer
AntioxidantNeural activator
Exercise and carnosine
When excerise, can only deplete available ATPby 20%!Due to build of metabolic waste H+Work load correlated to muscle carnosine levelsWork load correlated to muscle carnosine levelsCarnosine enhances max contractile speedAlso increases speed of nerve signal viaactivation and protection of Na+/K+ ATPase
Carnosine;
Ingestion of β−Alanine is rate-limiting information
Produce greater force /power
Contract for longer delays neuromuscular fatigueContract for longer, delays neuromuscular fatigue
Inc maximum strength, number of reps and time toexhaustion in sub maximal exercise (Harris et al 2006)
Dose 4-5g/day
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Phosphatidylserine
Naturally occuring –fish, rice, green veg
Found cell MB of cells with high metabolicgactivity – brain & muscle
Early studies – role in cognitive functionImproves learningMay support mitochondrial Energy production
Nutrition and mental acuity
PS and athletic performance
Studies 1990’s – Suppl enhanced higher brain function(without cognitive decline)
PS reduces exercise induced Cortisol – 1992
PS reduces perceived levels of muscle soreness -1998
2005 PS acts as an antioxidant
PS effect on intermittent exercise
Study in 20063 x 10min cycle @ 45,55 & 65% Vo2 maxThen 85% to exhaustion750mg / day for 10 days
Time to exhaustion increased by 29%!
CaffeineWhy
Mental focusReduced perception of exertionFat burning enhanced
When30 mins before you need it4-6 hours before a rest period
How much2.5mg / Kg body weight, once a day
HowProplus 50mg tablets
Performance supplement
PS for training and matchesPhosphate loading - gamesBicarb loading (game days only)β−Alanine – Maxipower, but only 1.5g/serving