Nutrition for Muscle Development

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Nutrition for Muscle Development

• Chapter 4
• Read pgs 73 - 75, 79 - 88, 91 - 94
• Table 4.2 (pg 86)

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Nutrition for RT

• Maximize protein synthesis
• Minimize protein degradation
• Restore fuel stores
• Nutritions influence on workout intensity and
  the recovery process
• Maximize muscle strength gains

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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

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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

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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 AAs are used for synthesis
• Each differs in shape, structure, properties

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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.

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Protein

• Arginine Glutamine are conditionally essential
• Their requirements are increased during catabolic
  (breakdown) stress

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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)

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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

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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

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Protein Facts

• Anabolism occurs whether AAs consumed alone or
  CHOs alone at 1 -2 hrs post RT.
• Greatest anabolic effect is when AAs CHOs are
  combined
• Effective synthesis restoration of fuel

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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

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Protein Requirements

• Generally a diet of 25 -30 protein is
  recommended for strength athletes (gt .8 grams per
  kg body wt/day)
• Allows for sufficient AAs, but also amount of
  CHOs and Fat to be consumed

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Carbohydrates

• The bodys main fuel source for RT
• Glycemic index- how quickly CHOs are metabolized
  (see pg. 86 table)
• High glycemic index CHOs
• Medium Glycemic index CHOs
• Low glycemic index CHOs
• Glucose has glycemic index of 100

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Carbohydrates

• CHOs consumed convert to glucose
• CHOs 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

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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

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CHO Fueling

• CHOs most effective when consumed immediately
  aftger training vs. 2 hours post training.
• CHOs before during RT slow the decrease of
  glycogen stores during training and improve
  volume intensity .

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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

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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

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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.