nutrient timing for strength athletes: mechanisms...

Nutrient timing for strength athletes:h dMechanisms & adaptations

Information Session

Dr Stephen BirdDr Stephen Bird(Chief Investigator)

Fatigue and Physical Activity Research GroupS h l f H M t St di Ch l St t U i itSchool of Human Movement Studies, Charles Sturt University

Bathurst NSW Australia

Email. [email protected]

www.musashi.com.au

What is nutrient timing

Nutritional supplementation strategy to promote the anabolic response

− Window of opportunity associated with each exercise bout• Nutrient supply critical to net skeletal muscle protein balance and

s bseq ent m scle g o th and st ength e p ession?subsequent muscle growth and strength expression?

To maximise recovery, ingest small amounts of PRO and AA pre- during and post-trainingand AA pre-, during and post-trainingBird, S. P. (2009). Protein/amino acid supplementation and resistance training: A research update. Journal of Australian Strength and Conditioning, 17(3), 25-28.

Lean body mass 1 RM strength and muscle growth− Lean body mass, 1-RM strength and muscle growthgreater ingestion pre and post resistance exerciseCribb & Hayes. (2006) Med Sci Sports Exerc, 38(11): 1918-1925

Liq id CHO+EAA ingestion d ing esistance− Liquid CHO+EAA ingestion during resistancetraining maximises hypertrophy compared to CHOor EAA Bird et al. (2006) Eur J Appl Physiol. 97:225-238

www.musashi.com.au Ivy, J.L., & Portman, R. (2004). Nutrient Timing: The future of sports nutrition. North Bergen: NJ: Basic Health Publications, Inc.

Nutrient timing: Phases

1. Pre-workout (PW)

30min prior to training Muscle priming

2. Intra-workout (IW)

h bDuring the exercise boutMuscle delivery

3. Immediate Post-workout (IP)

0-15min 0 15min Muscle replenishment


Nutrient timing: Goals

1. ↑ nutrient delivery to musclesy

2. ↑ muscle glycogen stores

3. ↑ protein synthesis

4. ↑ muscular recovery4. ↑ muscular recovery

5. ↓ immune system suppression (cortisol)

6. ↓ muscle damage (CK; cortisol; 3-MHIS)

7. ↓ catabolic processes7. ↓ catabolic processes


What about the research:Nutrient timing research has gained popularity.......

1. Mero A et al. (2009). Effect of strength training session on plasma amino acid concentration following oral ingestionof leucine, BCAAs or glutamine in men. Eur J Appl Physiol , 105(2), 215-223.

Nutrient timing research has gained popularity.......

2. Cornish, S.M. et al. (2009). Conjugated linoleic acid combined with creatine monohydrate and whey proteinsupplementation during strength training Int J Sport Nutr Exerc Metabol 19(1), 79-96.

3. Smith, T. J., Montain, S. J., Anderson, D., & Young, A. J. (2009). Plasma amino acid responses after consumption ofbeverages with varying protein type International Journal of Sport Nutrition and Exercise Metabolism 19(1), 1-17.

4. Claessens, M., Calame, W., Siemensma, A. D., van Baak, M. A., & Saris, W. H. (2009). The effect of different proteinhydrolysate/carbohydrate mixtures on postprandial glucagon and insulin responses in healthy subjects. EuropeanJournal of Clinical Nutrition, 63(1), 48-56.

5. Antonio, J. (2008). Timing and composition of protein/amino acid supplementation. Strength and ConditioningJournal, 30(1), 43-44.

6. Dreyer, H. C., Drummond, M. J., Pennings, B., Fujita, S., Glynn, E. L., Chinkes, D. L., et al. (2008). Leucine-enrichedessential amino acid and carbohydrate ingestion following resistance exercise enhances mTOR signaling and proteinsynthesis in human muscle. Am J Physiol Endocrinol Metab, 294(2), E392-400.

7. Drummond, M. J., & Rasmussen, B. B. (2008). Leucine-enriched nutrients and the regulation of mammalian targetof rapamycin signalling and human skeletal muscle protein synthesis. Curr Opin Clin Nutr Metab Care, 11(3), 222-226.

8. Spriet, L., Perry, C., & Talanian, J. (2008). Legal pre-event nutritional supplements to assist energy metabolism.E i Bi h i t 44(1) 27 44Essays in Biochemistry, 44(1), 27-44.

9. Schumm, S. R., Triplett, N. T., McBride, J. M., & Dumke, C. L. (2008). Hormonal response to carbohydratesupplementation at rest and after resistance exercise. Int J Sport Nutr Exerc Metab, 18(3), 260-280.

10. Farnfield, M. M., Trenerry, C., Carey, K. A., & Cameron-Smith, D. (2008). Plasma amino acid response after ingestion

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of different whey protein fractions. International Journal of Food Sciences and Nutrition

Bird SP. Supplementation strategies for strength and power athletes: carbohydrate, protein and amino acid ingestion. J Strength Cond Res. In review, 2009.


11. Carlson, L. A., Headley, S., Debruin, J., Tuckow, A. T., Koch, A. J., & Kenefick, R. W. (2008). Carbohydratesupplementation and immune responses after acute exhaustive resistance exercise. Int J Sport Nutr Exerc Metab,18(3) 247 259


18(3), 247-259.

12. Kraemer, W.J. et al. (2007). Effects of a multi-nutrient supplement on exercise performance and hormonalresponses to resistance exercise. Eur J Appl Physiol , 101(5), 637-646.

13. Baty, J. J., Hwang, H., Ding, Z., Bernard, J. R., Wang, B., Kwon, B., et al. (2007). The effect of a carbohydrate andt i l t i t i f h l d l d J l fprotein supplement on resistance exercise performance, hormonal response, and muscle damage. Journal of

Strength and Conditioning Research, 21(2), 321-329.

14. Koopman, R. et al. (2007). Nutritional interventions to promote post-exercise muscle protein synthesis. SportsMed, 37(10), 895-906.

15. Antonio, J. (2007). Pre and post-exercise feeding. Strength and Conditioning Journal, 29(5), 78-79.

16. Ratamess, N. A., Hoffman, J. R., Ross, R., Shanklin, M., Faigenbaum, A. D., & Kang, J. (2007). Effects of an aminoacid/creatine energy supplement on the acute hormonal response to resistance exercise. Int J Sport Nutr ExercMetab, 17(6), 608-623.

17. Bloomer, R. J. (2007). The role of nutritional supplements in the prevention and treatment of resistance exercise-induced skeletal muscle injury. Sports Medicine, 37(6), 519-532.

18. Koopman, R. (2007). Role of amino acids and peptidesin the molecular signaling in skeletal muscle afterresistance exercise. International Journal of Sport Nutrition and Exercise Metabolism, 17 Supplement S47-S57.

19. Antonio, J. (2006). Sports nutrition and supplementation muscle building strategies. NSCA Performance TrainingJournal, 20-24.

20. Bird, S.P. et al. (2006). Independent and combined effects of liquid carbohydrate/essential amino acid ingestionon hormonal and muscular adaptations following resistance training in untrained men. Eur J Appl Physiol , 97(2),

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225-238.


21. Bird, S. P., Tarpenning, K. M., & Marino, F. E. (2006). Effects of liquid carbohydrate/essential amino acid ingestionon acute hormonal response during a single bout of resistance exercise in untrained men. Nutrition, 22(4), 367-375


375.

22. Bird, S. P., Tarpenning, K. M., & Marino, F. E. (2006). Liquid carbohydrate/essential amino acid ingestion during ashort-term bout of resistance exercise suppresses myofibrillar protein degradation. Metabolism: Clinical andExperimental, 55(5), 570-577.

23 H l J A Ti t K D & Mill d St ff d M L (2006) P ti t i i d t ti th h t iti l23. Hawley, J.A., Tipton, K.D., & Millard-Stafford, M.L. (2006). Promoting training adaptations through nutritionalinterventions. Journal of Sports Sciences, 24(7), 709-721.

24. Elliot, T. A., Cree, M. G., Sanford, A. P., Wolfe, R. R., & Tipton, K. D. (2006). Milk ingestion stimulates net muscleprotein synthesis following resistance exercise. Medicine and Science in Sports and Exercise, 38(4), 667-674.

25. Cribb, P. J., & Hayes, A. (2006). Effects of supplement timing and resistance exercise on skeletal musclehypertrophy. Med Sci Sports Exerc, 38(11), 1918-1925.

26. Cribb, P. J., Williams, A. D., Carey, M. F., & Hayes, A. (2006). The effect of whey isolate and resistance training onstrength, body composition, and plasma glutamine. Int. J. Sport Nutr. Exerc. Metab., 16(5), 494-509.

27. Cribb, P. J., Williams, A. D., Stathis, C. G., Carey, M. F., & Hayes, A. (2007). Effects of whey isolate, creatine, andresistance training on muscle hypertrophy. Med Sci Sports Exerc, 39(2), 298-307.

28. Coburn, J. W., Housh, D. J., Housh, T. J., Malek, M. H., Beck, T. W., Cramer, J. T., et al. (2006). Effects of leucineand whey protein supplementation during eight weeks of unilateral resistance training. Journal of Strength andC diti i R h 20(2) 284 291Conditioning Research, 20(2), 284-291.

29. Candow, D. G., Burke, N. C., Smith-Palmer, T., & Burke, D. G. (2006). Effect of whey and soy proteinsupplementation combined with resistance training in young adults. International Journal of Sport Nutrition andExercise Metabolism, 16(3), 233-244.

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30. Blomstrand, E., Eliasson, J., Karlsson, H. K. R., & Kohnke, R. (2006). Branched-chain amino acids activate keyenzymes in protein synthesis after physical exercise. J. Nutr., 136(1), 269S-273.

International Society of Sports Nutrition Position stand: Nutrient timingPosition stand: Nutrient timing

“Timing of the energy intake and the ratiof dof certain ingested macronutrients are

likely attributes which allow for enhancedrecovery and tissue repair following high-volume resistance exercise, augmentedmuscle protein synthesis, and improvedmood states when compared withmood states when compared withunplanned or traditional strategies ofnutrient intake.”

www.musashi.com.au Kerksick, C. et al. (2008). International Society of Sports Nutrition Position stand: Nutrient timing. Journal of the International Society of Sports Nutrition, 5, 17.


– Greenwood, M., Kalman, D., & Antonio, J. (2009). Nutritional Supplements in Sportsand Exercise. New York: Humana Press - Springer.


p g

– Antonio, J., Kalman, D., Stout, J.R., Greenwood, M., Willoughby, D.S., & Haff, G.G.(2008). Essentials of Sports Nutrition and Supplements. New York: Humana Press -Springer.Springer.

Stoppani, J., Scheett, T.P., & McGuiggan, M.R. (2008). Nutritional needs of strength/powerathletes. In J. Antonio, D. Kalman, J.R. Stout, M. Greenwood, D.S. Willoughby & G.G. Haff(Eds.), Essentials of Sports Nutrition and Supplements (pp. 349-370). New York: HumanaPress - Springer.

Rasmussen, C. J. (2008). Nutrition before, during, and after exercise for the strength/powerathlete. In J. Antonio, D. Kalman, J.R. Stout, M. Greenwood, D.S. Willoughby & G.G. Haff(Ed ) E ti l f S t N t iti d S l t ( 647 665) N Y k NY(Eds.), Essentials of Sports Nutrition and Supplements (pp. 647-665). New York, NY:Humana Press - Springer.

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HoweverHowever,

No research has examined complete nutrient timingcomplete nutrient timing

N t i t ti i i d i i t iNutrient timing: pre-exercise, during exercise, post-exercise

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Purpose of study

This research will examine the science behind nutrient timing;

− Four (4) combined studies over ~16 weeks

− Complete nutrient timing (pre-, during and post-exercise)

− Effects on hormonal and muscular responses in strength trained athletes

D t ll ti h ll i l dData collection shall include;

Dietary recallStrength testing (1RM)Strength testing (1RM)Body compositionNeuromuscular assessmentsBlood samplingMuscle biopsy (data)

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Science behind nutrient timing

Acute Study: Cross-over

Study 1 Effects of nutrient timing on acute responses to resistance exercise and recovery in strength trained athletes Researcher: Tom Mabon

Study 2 Neuromuscular responses following nutrient timing in strength trainedathletesResearcher: Sarah Feebry

Training Study: Placebo-controlledg y

Study 3 Effect of nutrient timing and resistance training on hormonal andskeletal muscle adaptations in strength athletesR h Mit h ll P dResearcher: Mitchell Pryde

Study 4 Effects of nutrient timing on muscle cell signalling and gene expressionfollowing resistance training in strength athletes

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following resistance training in strength athletes

Strength training program

Supervised, split-body part strength training protocol 4 x wk for 10-wks

– Designed by Jon Davie

progressive resistance training principle, loadincreased as necessary to maintain appropriatetraining intensity 5 sets to failure

• Hypertrophy phase [15-12-10-8 reps per set]yp p y p [ p p ]

• Strength phase [4-6-4-6 reps per set]

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Supplementation protocol

1. Pre-workout (PW) Minett, Duffield & Bird. 2010 IJSPP ,5(1), 27-41.

RE-ACTIVATEcarbohydrate-based formula including EAA, arginine/alpha-ketoglutarate Beta alanine caffeine and B Group vitaminsketoglutarate, Beta- alanine, caffeine and B-Group vitamins

2. Intra-workout (IW) Bird et al. 2006 Nutrition, 22(4), 367-375.( )ELEVATORcarbohydrate-based formula including 6g of EAA

3. Immediate Post-workout (IP) Bird 2010 JASC, 17(3), 25-28.

RE GENERATORRE-GENERATOR

protein fractions (whey & casein), carbohydrates, EAA, creatine monohydrate and glutamine

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monohydrate and glutamine

Study schedule

• Study schedule

May 24/05 start 21d supplement washout (no supplements)

June 7/06 Testing sessionJune 7/06 Testing session17/06 Session 128/06 Session 228/06 Session 2

July 5/07 Muscle biopsy & testing session12/7 Training study12/7 Training study

Aug Training wk 4 - wk 8

Sept 16/09 Session 320/09 Muscle biopsy

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DOCUMENTATION: Information sheet and Informed consent

Bird, S.P. (2008). Strength nutrition: The pathway of adaptation model. Network Magazine(Autumn), 57-58.

Questions & Answers

Dr. Stephen Bird PhD, AEP, CSCS, RNutr

P f N t iti C lt tPerformance Nutrition ConsultantFatigue & Physical Activity Research GroupSchool of Human Movement StudiesSchool of Human Movement StudiesCharles Sturt UniversityBathurst CampuspNSW 2795 Australia

02 6338 415502 6338 415502 6338 [email protected]@csu.edu.auhttp://csusap.csu.edu.au/~sbird/Webpage/Home.html

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BLOOD SAMPLING

Bird, S.P. (2008). Strength nutrition: The pathway of adaptation model. Network Magazine(Autumn), 57-58.Bird, S.P., Tarpenning, K.M., & Marino, F.E. (2006). Independent and combined effects of liquid carbohydrate/essential amino acid ingestion on hormonal and muscular adaptations following resistance training in untrained men. European Journal of Applied Physiology, 97(2), 225-238.

BLOOD SAMPLING - Hormone analysis


NEUROMUSCULAR ASSESSMENT - Isokinetic Knee Extension & Knee Flexion


DEXA ASSESSMENT - Body Composition


MUSCLE CSA: CHO+EAA and resistance exercise


nutrient timing for strength athletes: mechanisms...

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