Performance Supplementation Crash Course - Sigma Nutrition
-
Upload
danny-lennon -
Category
Health & Medicine
-
view
31 -
download
0
Transcript of Performance Supplementation Crash Course - Sigma Nutrition
![Page 1: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/1.jpg)
![Page 2: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/2.jpg)
Importance of Supplements?
Sup.
Timing
Micronutrients
Macros + Fibre
Calories/Energy Balance
![Page 3: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/3.jpg)
![Page 4: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/4.jpg)
Take a step back… Total PRO intake
• Daily intake: 1.4-2.7g/kg BW• Sweet-spot: 2g/kg BW
trainees/athletes• Supplements just allow intake
to be hit more easily• E.g. 90 kg lifter: 180g PRO
from whole food is a LOT
![Page 5: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/5.jpg)
© Danny Lennon 5
![Page 6: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/6.jpg)
![Page 7: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/7.jpg)
![Page 8: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/8.jpg)
Peri-workout PRO intake
![Page 9: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/9.jpg)
9
© Aragon & Schoenfeld, 2013, JISSN
![Page 10: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/10.jpg)
Whey vs. Casein
![Page 11: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/11.jpg)
PRO Supps & Women…
![Page 12: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/12.jpg)
Amino Acids
![Page 13: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/13.jpg)
Millward DJ, Layman DK, Tomé D, Schaafsma G. Protein quality assessment: impact of expanding understanding of protein and amino acid needs for optimal health. m J Clin Nutr. 2008 May;87(5):1576S-1581S.
![Page 14: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/14.jpg)
What about adding “pro-anabolic” amino acids???
![Page 15: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/15.jpg)
Kerksick et al. 2006• 12 weeks – 4x session/week• Resistance-trained men (mean: 84kg, 17%
BF)• 3 PWO supp groups:– 48 g per day CHO placebo (P)– 40 g/d whey protein + 8 g/d casein (WC)– 40 g/d whey protein + 3 g/d BCAA+ 5 g/d L-
glutamine (WBG)
• Only difference in kcal & macros was the intended difference in PRO between the protein groups and the carb group
![Page 16: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/16.jpg)
© Adel Moussa, SuppVersity.com
![Page 17: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/17.jpg)
Dangin, Martial, et al. "The digestion rate of protein is an independent regulating factor of postprandial protein retention." American Journal of Physiology-Endocrinology And Metabolism 280.2 (2001): E340-E348.
Dangin study on 6 young men found : the same amino acids you will find in casein will induce a negative leucine balance, when they are administered in their isolated form
![Page 18: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/18.jpg)
© Danny Lennon 18
![Page 19: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/19.jpg)
Taken from: Kimball et al., ‘Role of insulin in translational control of protein synthesis in skeletal muscle by amino acids or exercise,’ Journal of Applied Physiology, 2002,93(3)1168-1180
![Page 20: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/20.jpg)
![Page 21: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/21.jpg)
ISSN Position Stand
“Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training.”
Journal of the International Society of Sports
Nutrition 2007, 4:6
![Page 22: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/22.jpg)
![Page 23: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/23.jpg)
![Page 24: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/24.jpg)
LOL!
“There is no scientific evidence that the short- or long-term use of creatine monohydrate has any detrimental effects on otherwise healthy individuals.”
Journal of the International Society of Sports Nutrition 2007, 4:6
![Page 25: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/25.jpg)
![Page 26: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/26.jpg)
Creatine supplementation with specific view to
exercise/sports performance• Supplementation increases creatine
storage and promotes a faster regeneration of adenosine triphosphate between high intensity exercises
• 0.1 g/kg of body weight combined with resistance training improves training adaptations at a cellular and sub-cellular levelCooper et al., Journal of the International Society of Sports
Nutrition 2012, 9:33
![Page 27: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/27.jpg)
![Page 28: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/28.jpg)
Caffeine
• ~3-6 mg/kg• Supps > coffee• Endurance, intermittent/field & time-
trial performance• Strength-power performance?• Can improve glycogen resynthesis
![Page 29: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/29.jpg)
![Page 30: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/30.jpg)
![Page 31: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/31.jpg)
Hobson et al. 2012
• Meta-analysis of 15 studies• median improvement of 2.85%
compared with a placebo• exercise lasting 60–240 s was
improved• as was exercise of >240 s• there was no benefit of β-alanine on
exercise lasting <60 s• Dosage used 2.4-6.4g per day
![Page 32: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/32.jpg)
![Page 33: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/33.jpg)
Others of Interest
• HMB • D-aspartic acid• Tribulus• Health/Micronutrients
![Page 34: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/34.jpg)
Wilson et al. 2014
TOUGH training program:• 8 weeks progressive training• 2 weeks overreaching• 2 weeks tapering off
Wilson et al., The effects of 12 weeks of beta-hydroxy-beta-methylbutyrate free acid supplementation on muscle
mass, strength, and power in resistance-trained individuals: a randomized, double-blind, placebo-
controlled study, ‘European Journal of Applied Physiology’, June 2014, Volume 114, Issue 6, pp 1217-1227
![Page 35: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/35.jpg)
Wilson et al. 2014
• HMB-FA vs. Placebo
![Page 36: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/36.jpg)
![Page 37: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/37.jpg)
![Page 38: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/38.jpg)
D-Aspartic Acid
• One human study: – 12 days: 42% testosterone increase – 3 days after stopping,:T still 22% above
baseline• But… still within normal physiological
limits (600mg/d dose of T that actually increased size/strength raised T levels 600% above baseline!)
![Page 39: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/39.jpg)
Tribulus Terrestris
2014 systematic review of 11 RCTs:
“Evidence to date suggests that TT is ineffective for increasing testosterone levels in humans”
Qureshi et al., 2014, A systematic review on the herbal extract Tribulus terrestris and the roots of its putative aphrodisiac and
performance enhancing effect., J Diet Suppl;11(1):64-79
![Page 40: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/40.jpg)
Rogerson et al., 2007
• 22 Australian elite male rugby league players
• 5 weeks pre-season in either T. terrestris or placebo group(11 vs. 11)
• “After 5 weeks of training, strength and fat free mass increased significantly without any between-group differences.”
![Page 41: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/41.jpg)
Drug-Tested Athletes
• Assess stringency of testing, look for guarentee
• Consider trade-off: Can this product actually make a difference? Worth risk?
![Page 42: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/42.jpg)
A Sensible Approach to Supplements
![Page 43: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/43.jpg)
![Page 44: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/44.jpg)
Performance Supplementation
Staples• Protein• Creatine
Optional• Beta-alanine• Caffeine• Sodium bicarbonate
![Page 45: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/45.jpg)
Other Staples
![Page 46: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/46.jpg)
Importance of Supplements?
Sup.
Timing
Micronutrients
Macros + Fibre
Calories/Energy Balance
![Page 47: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/47.jpg)
![Page 48: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/48.jpg)
© Danny Lennon 48
THANKYOU!
![Page 49: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/49.jpg)
© Danny Lennon 49
Contact Details• [email protected]• www.sigmanutrition.com• FB:
www.fb.com/dannylennonnutrition
@NutritionDanny
![Page 50: Performance Supplementation Crash Course - Sigma Nutrition](https://reader033.fdocuments.in/reader033/viewer/2022051213/55c4ca11bb61ebf53f8b4682/html5/thumbnails/50.jpg)