Nutrition for Muscle Development Chapter 4 Read pgs: , , 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 Maximize muscle strength gains

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

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

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

Protein Essential & 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.

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

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)

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

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

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

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 = x 1.7 = 154 Range= grams/day

Protein Requirements Generally a diet of % 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

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

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

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

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.

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

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

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.