Sports nutrition jobs
Proteins provide the building blocks of all tissues via their constituent amino acids. Athletes consume dietary protein to repair and rebuild skeletal muscle and connective tissues following intense training bouts or athletic events https://kapturem.com. During in the 1980s and early 1990’s Tarnopolsky , Phillips , and Lemon first demonstrated that total protein needs were 50 to 175% greater in athletes than sedentary controls. A report in 2004 by Phillips summarized the findings surrounding protein requirements in resistance-trained athletes. Using a regression approach, he concluded that a protein intake of 1.2 g of protein per kg of body weight per day (g/kg/day) should be recommended, and when the upper limit of a 95% confidence interval was included the amount approached 1.33 g/kg/day. A key consideration regarding these recommended values is that all generated data were obtained using the nitrogen balance technique, which is known to underestimate protein requirements. Interestingly, two of the included papers had prescribed protein intakes of 2.4 and 2.5 g/kg/day, respectively . All data points from these two studies also had the highest levels of positive nitrogen balance. For an athlete seeking to ensure an anabolic environment, higher daily protein intakes might be needed. Another challenge that underpins the ability to universally and successfully recommend daily protein amounts are factors related to the volume of the exercise program, age, body composition and training status of the athlete; as well as the total energy intake in the diet, particularly for athletes who desire to lose fat and are restricting calories to accomplish this goal . For these reasons, and due to an increase of published studies in areas related to optimal protein dosing, timing and composition, protein needs are being recommended within this position stand on a per meal basis.
Breen L, Philp A, Witard OC, Jackman SR, Selby A, Smith K, et al. The influence of carbohydrate-protein co-ingestion following endurance exercise on myofibrillar and mitochondrial protein synthesis. J Physiol. 2011;589(Pt 16):4011–25.
In addition to these studies that spanned one to three weeks, several acute-response (single feeding and exercise sessions) studies exist, during which protein was added to a carbohydrate beverage prior to or during endurance exercise. Similarly, most of these interventions also reported no added improvements in endurance performance when protein was added to a carbohydrate beverage as compared to carbohydrate alone . An important research design note, however, is that those studies which reported improvements in endurance performance when protein was added to a carbohydrate beverage before and during exercise all used a time-to-exhaustion test . When specifically interested in performance outcomes, a time trial is preferred as it better mimics competition and pacing demands.
Improving one’s body composition through the loss of fat mass and increasing fat-free mass is often associated with improvements in physical performance. In this respect, many published investigations report that protein supplementation results in significant improvements in lean body weight/cross-sectional areas as compared to placebo treatments . Andersen et al. examined 22 healthy men that completed a 14-week resistance-training program (3 days/week consisting of 3–4 sets of lower body exercises) while supplementing with either 25 g of a high-quality protein blend or 25 g of carbohydrate. When the blend of milk proteins was provided, significantly greater increases in fat-free mass, muscle cross-sectional area in both the Type I and Type II muscle fibers occurred when compared to changes seen with carbohydrate consumption. Collectively, a meta-analysis by Cermak and colleagues reported a mean increase in fat-free mass of 0.69 kg (95% Confidence Interval: 0.47–0.91 kg) when protein supplementation was provided versus a placebo during a resistance-training program. Other reviews by Tipton, Phillips and Pasiakos, respectively, provide further support that protein supplementation (15–25 g over 4–14 weeks) augments lean mass accretion when combined with completion of a resistance training program.
Supplement sports nutrition
To get the most out of creatine, take 20g per day for seven days, then take maintenance doses of up to 5g per day for several days. Some of the best brands for creatine include 1st Phorm, Legion Athletics, and Bare Performance Nutrition. You’ll pay about $30 for 30 to 50 servings of creatine.
Although you may not think of it as a “supplement,” a number of pro athletes have begun to promote chocolate milk as an ideal post-workout beverage due to its combination of protein, carbohydrates, water, and electrolytes (in the form of sodium and calcium). A review of the effects of chocolate milk on post-exercise recovery found that chocolate milk provided similar or superior results compared to water or other sports drinks, while another review found that low-fat chocolate milk was an effective supplement to spur protein synthesis and glycogen regeneration. However, the authors noted that evidence is limited and high-quality clinical trials with larger sample sizes are warranted. Of note, many studies of chocolate milk as a post-workout supplement are sponsored by the dairy industry, which may introduce bias. Chocolate milk generally contains high amounts of added sugars and saturated fat, and is likely most useful for athletes conducting high-intensity exercise for multiple hours a day, such as professional swimmers competing in the Olympics. However, for most individuals conducting moderate-intensity physical activity, such as an hour of jogging or bicycling, water is a healthier alternative as a post-workout beverage.
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To get the most out of creatine, take 20g per day for seven days, then take maintenance doses of up to 5g per day for several days. Some of the best brands for creatine include 1st Phorm, Legion Athletics, and Bare Performance Nutrition. You’ll pay about $30 for 30 to 50 servings of creatine.
Although you may not think of it as a “supplement,” a number of pro athletes have begun to promote chocolate milk as an ideal post-workout beverage due to its combination of protein, carbohydrates, water, and electrolytes (in the form of sodium and calcium). A review of the effects of chocolate milk on post-exercise recovery found that chocolate milk provided similar or superior results compared to water or other sports drinks, while another review found that low-fat chocolate milk was an effective supplement to spur protein synthesis and glycogen regeneration. However, the authors noted that evidence is limited and high-quality clinical trials with larger sample sizes are warranted. Of note, many studies of chocolate milk as a post-workout supplement are sponsored by the dairy industry, which may introduce bias. Chocolate milk generally contains high amounts of added sugars and saturated fat, and is likely most useful for athletes conducting high-intensity exercise for multiple hours a day, such as professional swimmers competing in the Olympics. However, for most individuals conducting moderate-intensity physical activity, such as an hour of jogging or bicycling, water is a healthier alternative as a post-workout beverage.
International society of sports nutrition
The majority of available science has explored the efficacy of ingesting single protein sources, but evidence continues to mount that combining protein sources may afford additional benefits . For example, a 10-week resistance training study by Kerksick and colleagues demonstrated that a combination of whey (40 g) and casein (8 g) yielded the greatest increase in fat-free mass (determined by DEXA) when compared to both a combination of 40 g of whey, 5 g of glutamine, and 3 g of BCAAs and a placebo consisting of 48 g of a maltodextrin carbohydrate. Later, Kerksick et al. demonstrated various combinations of whey, casein, and colostrum proteins with and without creatine can also yield positive improvements in strength and body composition over a 12-week resistance training and supplementation regimen. Similarly, Hartman and investigators had 56 healthy young men train for 12 weeks while either ingesting isocaloric and isonitrogenous doses of fat-free milk (a blend of whey and casein), soy protein or a carbohydrate placebo and concluded that fat-free milk stimulated the greatest increases in Type I and II muscle fiber area as well as fat-free mass; however, strength outcomes were not affected. Moreover, Wilkinson and colleagues demonstrated that ingestion of fat-free milk (vs. soy or carbohydrate) led to a greater area under the curve for net balance of protein and that the fractional synthesis rate of muscle protein was greatest after milk ingestion. In 2013, Reidy et al. indicated that a mixture of whey and soy protein over a four-hour measurement window similarly increased MPS rates during the early (0–2 h) time-period versus whey protein, but only the protein blend was able to stimulate significantly increased MPS rates during the later (2–4 h) measurement window. However, when the entire four-hour measurement period was considered, no difference in MPS rates were found. A follow-up publication from the same clinical trial also reported that ingestion of the protein blend resulted in a positive and prolonged amino acid balance when compared to ingestion of whey protein alone, while post-exercise rates of myofibrillar protein synthesis were similar between the two conditions . Reidy et al. reported that in 68 healthy young men who were participating in a supervised resistance-training program over 12 weeks, there were increases in whole body lean mass with either whey protein or a whey protein and soy protein blend compared to a maltodextrin placebo. No differences were found between whey and the whey and soy blend.
The anabolic response to feeding is pronounced but transient. During the post-prandial phase (1–4 h after a meal) MPS is elevated, resulting in a positive muscle protein balance. In contrast, MPS rates are lower in a fasted state and muscle protein balance is negative. Protein accretion only occurs in the fed state. The concentration of EAA in the blood (plasma) regulates protein synthesis rates within muscle at rest and post exercise. More recent work has established that protein-carbohydrate supplementation after strenuous endurance exercise stimulates contractile MPS via similar signaling pathways as resistance exercise . Most importantly, and as mentioned initially in this section, muscle appears to be “sensitized” to protein feeding for at least 24 h after exercise . That is, the consumption of a protein-containing meal up to 24 h after a single bout of resistance exercise results in a higher net stimulation of MPS and protein accretion than the same meal consumed after 24 h of inactivity .
Positive results have also been seen in elite athletes that consume meat-based proteins, as opposed to vegetarian diets . For example, carnitine is a molecule that transports long-chain fatty acids into mitochondria for oxidation and is found in high amounts in meat. While evidence is lacking to support an increase in fat oxidation with increased carnitine availability, carnitine has been linked to the sparing of muscle glycogen, and decreases in exercise-induced muscle damage . Certainly, more research is needed to support these assertions. Creatine is a naturally occurring compound found mainly in muscle. The concentration of creatine in uncooked chicken and beef is approximately 30 mmol/kg (4–5 g/kg), meaning that one serving of beef contains approximately 0.4 g of creatine . Vegetarians have lower total body creatine stores than omnivores, which demonstrates that regular meat eating has a significant effect on human creatine status . Moreover, creatine supplementation studies with vegetarians indicate that increased creatine uptake levels do exist in people who practice various forms of vegetarianism . Sharp and investigators published the only study known to compare different supplemental (powdered) forms of animal proteins on adaptations to resistance training such as increases in strength and improvements in body composition. Forty-one men and women performed a standardized resistance-training program over eight weeks and consumed a daily 46 g dose of either hydrolyzed chicken protein, beef protein isolate, or whey protein concentrate in comparison to a control group. All groups experienced similar increases in upper and lower-body strength, but all protein-supplemented groups reported significant increases in lean mass and decreases in fat mass.
Cermak NM, Res PT, De Groot LC, Saris WH, Van Loon LJ. Protein supplementation augments the adaptive response of skeletal muscle to resistance-type exercise training: a meta-analysis. Am J Clin Nutr. 2012;96:1454–64.