protein requirements for strength training - KM

Views:
 
Category: Entertainment
     
 

Presentation Description

No description available.

Comments

Presentation Transcript

Protein Requirements for Strength Training:

Protein Requirements for Strength Training

INTRODUCTION:

INTRODUCTION People have always been told to take in high quantities of protein. They are usually never given an explanation why. This presentation will talk about dietary aspects of protein. Why is it important to the human body, how much much protein is required and when should protein be taken for strength training.

FOR CLASS:

FOR CLASS To know this information pertains to the class because it is essential to tell the athletes that we will be training when, why and how much protein should be taken while they are undergoing a strength training program.

Ingesting Protein During Exercise:

Ingesting Protein During Exercise Protein in Combination with Carbohydrate - Protein : is NOT a sufficient fuel source. It does NOT really contribute to the overall demands of exercise. - HOWEVER : When combined with carbohydrate during a long exercise it will impact performance. Increase Amino A cid Bioavailability Increase Insulin Decrease Cortisol Levels Affect Glucose & Fat Oxidation Spare Glycogen Use Inhibit Protein Breakdown Decrease Serotonin Levels – Thus Delay Central Fatigue

Ingesting Protein During Exercise:

Ingesting Protein During Exercise Protein in combination with Carbohydrate - Protein in a Rehydration Beverage – May Enhance Fluid Uptake - Protein mixed with Carbohydrate during exercise has a 9% INCREASE on performance then carbohydrates alone. YET….. - It is recommended that athletes ingest protein immediately post exercise for…. Decrease Recovery Time Increase Performance During Subsequent Bouts of Exercise

Ingesting Protein During Exercise:

Ingesting Protein During Exercise Protein in Combination with Carbohydrate Decreases Soreness - In one study they used a cocoa based protein and carbohydrate recovery drink. ( A Pragmatic Preliminary Analysis) The conclusion is that a recovery drink that contains protein and carbohydrate has a ratio of 3:5:1 which may DECREASE muscle soreness after exercise. If the drink is consumed immediately post exercise the perception of muscle soreness may be minimized allowing for an expedited recovery between training bouts.

Amino Acids and Endurance Athletes:

Amino Acids and Endurance Athletes Aerobic and Anaerobic Sports - Essential Amino Acids ( EEAs) can NOT be produced in the body. Animal and dairy products contain the highest % o f EEAs and will end up with greater hypertrophy and protein synthesis after resistance training. STRENGTH ATHLETES = supplements of 8-10g of EEAs or 3g of Leucine combined with 1.5g of isoleucine and 1.5g valine before exercise and between meals. This will….. 1. maximize protein synthesis 2. Increase hypertrophy, strength and power. AA administration with exercise results in a large increase in peripheral AA delivery to skeletal muscle. NOTES: Older individuals respond differently than younger individuals

Amino Acid and Endurance Athletes:

Amino Acid and Endurance Athletes Exercise Performance and Intracellular Signaling for Protein Synthesis Recovering from strenuous endurance exercise is central to the ability to perform at one’s best day after day in training sessions and competitive events. - NUTRIENTS ARE KEY in facilitating muscle protein synthesis. Strenuous exercise stimulates protein synthesis and protein breakdown, and the balance between degradation and synthesis is mediated by nutrient availability, especially AMINO ACIDS. Chocolate Milk (CM) is easily accessible and inexpensive dairy product. Studies have shown that drinking CM after an intense endurance exercise can improve performance compared to CHO only. 1. it improves subsequent TT performance 2. effective in modulating the activation key intracellular signaling proteins involved in protein synthesis during recovery.

Body Weight and Protein Intake:

Body Weight and Protein Intake Dietary Protein and Strength Training - Protein is more satiating than both carbohydrate and fat in 1. Short term 2. Over 24 hours 3. Long term - New evidence states that consuming extra protein after body weight loss may be an effective strategy in preventing or limiting weight gain. - 30-50g /d may be an effective strategy in limiting weight regain

Body Weight and Protein Intake:

Body Weight and Protein Intake High Protein Intake Strength and Conditioning coaches should be aware of their athletes nutrients intake. Larger individuals should supplement with protein just to meet his/her daily nutrient requirements. It is suggested supplementation with protein bars is an easy way of getting dietary energy and the EEAs needed to promote skeletal muscle growth and recovery Soy and whey protein bars both promoted exercise training-induced lean body mass gain.

Protein Consumption Timing for Strength Training:

Protein Consumption Timing for Strength Training Whole Proteins and A.A.s In several studies it shows that it makes a difference when protein is ingested in regards to the acute physiological response to a training session or in enhancing recovery from exercise. Whey protein may provide the greater immediate increase in the rate of protein synthesis BUT….. A combination of casein and whey is even better and will generate prolonged protein synthesis. A.A. appear to be much more effective when consumed immediately BEFORE workout Whole protein and carbohydrate supplement should be taken immediately AFTER or WITHIN workout NOTE: Protein supplement should be a pat of the athletes workout. They must know the sooner the supplement is consumed after workout the better the results

Protein Consumption Timing for Strength Training:

Protein Consumption Timing for Strength Training . Labels - Protein sources are adequate and most proteins, whether supplement or whole foods will yield some results. When picking a protein supplement check the ingredients label and make sure that the proteins come from high quality sources SUCH AS…. 1. Whey 2. Casein 3. Egg It should contain a mix of fast and slow digesting proteins.

Conclusion:

Conclusion Protein is essential to the human body during exercise. It is important to know what, why, how protein should be taken For athletes taking protein at a specific time does make a difference.

Take Home Message:

Take Home Message For training athletes it is important that we as coaches/trainers educate them so they will know the reasons why they know what nutrients are being put in their bodies for optimal performance.

REFERENCES:

REFERENCES Antonio, J. (2006). Body weight and protein. Nutrition and ergogenic aid , 28 (3), 28-29 . Antonio, J. (2005). Protein bars may enhance lean body mass. National strength and conditioning association , 27 (4), 32 - 33. Antonio, J. (2008). Timing and composition of protein/amino acid supplementation. National strength and conditioning association , 30 (1), 43-44 . Antonio, J. (2005). Protein bars may enhance lean body mass. National strength and conditioning association , 27 (4) , 32 -33 . Arny , F. (2010). Essential amino acids for muscle protein accretion. National strength and conditioning association , 32 (1), 87-92 . Bird, S. (2010). Strength nutrition: Maximizing your anabolic potential. National strength and conditioning association , 32 (4), 80-83 . Campbell, B. (2012). Nutrient timing for resistance exercise. National strength and conditioning association , 34 (4), 2-10.

References cont.:

References cont. Ferguson- Stegall , L. (2011). Postexercise carboyhydrate -protein supplementation improves subsequent exercise performance and intracellular signaling for protein. The journal of strength and conditioning Hoffman, J. (2007). Protein intake: Effects of timing. National strength and conditioning association , 26 (6), 26-34 . Jacob, W. (2012). Effects amino acids and their metabolites on aerobic and anaerobic sports. NSCA , 34 (4), 33-48 . Kerksick , C. (2010). Supplements for endurance athletes. National strength and conditioning association , 32 (1), 55-64 . Lowey, L. (2012). Dieting protein and strength athletes. National strength and conditioning association , 34 (4), 26-32 . McBrier , N. (2010). Cocoa-based protein and carbohydrate drink decreases perceived soreness after exhaustive aerobic exercise. the journal of strength and conditioning research , 24 (8), 2203 . Reimers , K. (1999). High protein diets-right for athletes?. National strength and conditioning association , 21 (4), 34-35 . Stearns, R. (2010). Effects of ingesting protein in combination with carbohydrate during exercise on endurance performance. the journal of strength and conditioning research , 24 (8), 2192. Wells, D. (2009). The post workout protein puzzel : Which protein packs the most punch. National strength and conditioning association , 31 (1), 27-30.

authorStream Live Help