Preface to the Second Edition... xv Preface to the First Edition... xvii Author... xix. Introduction

Transcription

1 Contents Preface to the Second Edition... xv Preface to the First Edition... xvii Author... xix Part I The Theory Chapter 1 Proteins and Amino Acids... 3 Introduction... 3 Amino Acids... 4 Peptide Linkage Free Amino Acid Pool... 5 Protein Synthesis... 6 Regulation of Protein Synthesis... 7 Factors Affecting Protein Synthesis and Catabolism... 9 Cellular Hydration and Protein Synthesis Cellular Hydration and Amino Acids Nutrients and Protein Synthesis Protein Catabolism Adaptive Response to Exercise Exercise-Induced Amino Acid Flux References 17 Chapter 2 Exercise and Protein Metabolism Introduction Effects of Exercise on Protein Synthesis and Degradation Effects of Protein and Amino Acids on Exercise Performance Hormonal Response to Exercise Hormones Growth Hormone Growth Hormone and Athletic Performance Problems with Exogenous Growth Hormone Effects of Growth Hormone on Body Composition and Athletic Performance GH, IGF-1, Insulin, and Amino Acids Synergism Nutrient and Hormone Delivery to Muscle Growth Hormone and Exercise Growth Hormone and Endurance Athletes Effects of GH on Core Temperature and Performance Effects of GH on Intramyocellular Triacylglycerol/Triglyceride Content Regenerative and Cognitive Effects of GH and IGF Effects of GH on Aging Growth Hormone Synthesis and Secretion... 34

2 Myostatin GH and Myostatin Insulin-Like Growth Factor GH and IGF-1 Synergism Mechano Growth Factor Insulin Insulin's Controversial Effects on Protein Synthesis and Degradation Insulin and Nutrient Delivery Insulin. GH. and IGF-1 Synergism Thyroid Hormones Thyroid Hormones and Protein Metabolism Thyroid Hormone and Other Hormones Testosterone Stress and Testosterone Levels Exercise and Testosterone Levels Catabolic Hormones Effect of the Catabolic Hormones on Skeletal Muscle Catabolism Catecholamines Effects of Catecholamines on Protein Metabolism Glucagon Glucagon and Insulin Cortisol Cortisol. Amino Acids. and Other Hormones Testosterone to Cortisol Ratio Testosterone to Cortisol Ratio and Exercise Effect of Dietary Nutrients on Testosterone and the Testosterone to Cortisol Ratio Cytokines and Muscle Protein Synthesis... f54 Eicosanoids and Muscle Protein Synthesis Hormonal Effects of Amino Acids References Chapter 3 Energy Metabolism Introduction Energy Sensing Metabolic Pathways Producing ATP Anaerobic Energy Production Cytoplasmic Anaerobic Substrate-Level Phosphorylation Anaerobic Mitochondria1 Phosphorylation Aerobic Energy Production TCA Cycle Role of Protein and Amino Acids in Energy Metabolism Fate of Dietary Protein Protein Contribution to Energy Metabolism Amino Acid Catabolism Oxidation of Amino Acids Gluconeogenesis Amino Acids and Gluconeogenesis Hormonal Control of Gluconeogenesis Effects of Amino Acids on Hepatic Glucose Metabolism

3 vii Use of Amino Acids for Energy.- atabolic Effects of Exercise Amino Acid Metabolism in Muscle Pathways of Amino Acid Metabolism in Muscle Skeletal Muscle Catabolism Oxidation of Amino Acids Glucogenic and Ketogenic Amino Acids Glucogenic Amino Acids Metabolized to AKG. Pyruvate. Oxaloacetate. Fumarate. or Succinyl-CoA Ketogenic Amino Acids Metabolized to Acetyl-CoA or Acetoacetate Alanine and Glutamine Interorgan Exchange of Amino Acids Protein Metabolism and Ammonia Metabolism of Ammonia Urea Formation by the Liver High Levels of Protein Intake and Ammonia LowCarbohydrate. High-Protein Diets and Energy Metabolism Metabolic Advantage of a I-Iigh.Protein. Low-Carbohydrate Diet Dietary Calories from Macronutrients Low-Carbohydrate Controversy Conclusions and Recommendations References Chapter 4 Dietary Protein and Amino Acids Effects of Protein on Dietary Intake and Appetite Classification of Proteins Simple Proteins Conjugated Proteins Functions of Proteins Growth Maintenance Regulatory Energy Coagulation and Denaturation Protein Digestion. Absorption. and Metabolism Requirement for Dietary Protein-Amino Acid Needs Quality of Proteins Slow and Fast Dietary Proteins Effects of Dietary Protein on Protein Metabolism Protein Quality-Amino Acid Requirements Vegetarian Diets Types of Vegetarians Nutritional Quality of Vegetarian Diets Vegetarian Food Guide-Basic Four Food Groups Supplying Required Nutrients Nutritional Considerations of Vegetarians Special Nutrient Needs of Vegetarians Vegetarian Athletes

4 Common Vitamin and Mineral Deficiencies Specific Nutritional Needs of Vegetarians Protein Ensuring Adequate and High-Quality Protein Complementary Proteins Nutritional Responses to Combining Two Dietary Proteins Nutritional Supplements and the Vegetarian Athlete Creatine Food Processing Measuring Protein Quality Protein Efficiency Ratio Biological Value Protein Digestibility Corrected Amino Acid Score Dietary Protein Requirements How Was the RDA Established? Recommended Daily Intakes for Athletes Historical Overview Effects of Exercise on Dietary Protein Requirements Protein (Nitrogen) Balance Effect of Dietary Protein on Protein Metabolism Amino Acid Metabolism The Dietary Protein Paradox-The Probable Need for Protein and Amino Acid Supplements Even in Diets High in Dietary Protein Protein Needs in Calorie-Restricted Diets References Chapter 5 Protein Foods versus Protein and Amino Acid Supplements Hydrolysates-Comparison to Whole Protein and Intact Whole-Protein Supplements Whey Protein Hydrolysates and the Athlete BV of Whey Hydrolysates Whey Protein and the Immune System Effects of Whey Protein on Glutathione Levels Whey and Casein and Antigenicity-Advantages of Hydrolysates Whey Protein-Conclusions Free-Form Amino Acids versus Di- and Tripeptides Practical Guide to Commercial Amino Acid Preparations Free-Form Amino Acid Mixtures Peptide-Bonded Aminos Factors Affecting Amino Acid Bioavailability Role of Amino Acid Supplementation in Muscle Hypertrophy and Strength References Chapter 6 Physiological and Pharmacological Actions of Amino Acids Introduction Central Nervous System Effects of Amino Acids Effects of Amino Acids on Growth Hormone Release Hepatoprotectant and Cytoprotective Effects of Amino Acids References

5 Chapter 7 Essential Amino Acids Use of Essential Amino Acids after Training Increases 24 h Protein Balance Branched-Chain Amino Acids: Isoleucine. Leucine. and Valine BCAAs and Muscle Hypertrophy BCAAs and Hypoxia Regulation of Muscle Protein Synthesis by Leucine Leucine and Body Composition Branched-Chain Keto Acids a-ketoisocaproic Acid P-Hydroxy-P-Methylbutyrate Lysine ~Carnitine L-Carnitine Metabolism L-Carnitine Functions LCAR Effects on Body Composition and Exercise Performance L-Carnitine and Choline Acetyl-L-Carnitine Cognitive and Antiaging Effects of ALCAR Methionine S-Adenosy 1-L-Methionine Creatine Creatine Supplementation Creatine Supplementation Combined with Other Ingredients Creatine and Caffeine mylalanine honine Tryptophan References Chapter 8 Conditionally Essential Amino Acids t-arginine L-Arginine and Nitric Oxide : L-Arginine and the Athlete Thiamin. Arginine. Caffeine. and Citric Acid Combination Recovery and Athletic Injuries Possible Ergolytic Effects of Nitric Oxide L-Arginine and Caffeine L-Citrulline Citrulline Malate L-Cysteine i N-Acetylcy steine L-Glutamine ; Glutamine Metabolism E Anabolic and Anticatabolic Effects of Glutarnine Glutamine and Cortisol ?. Anabolic Effects of Glutarnine I Glutarnine and Athletic Performance :' Glutamine and Overtraining ; Oral Glutamine Supplementation P

6 Glutamine in Supplements Summary a-ketoglutarate Histidine L-Carnosine Buffering Effects of Carnosine Tyrosine Proline and Hydroxyproline References Chapter 9 Nonessential or Dispensable Amino Acids Alanine Glucose-Alanine Cycle Alanine Needs and Exercise P-Alanine Asparagine and Aspartic Acid Malate-Aspartate Shuttle D-Aspartic Acid Citrulline Citrulline Malate Glutamic Acid Ornithine Omithine a-ketoglutarate Serine Phosphatidylserine Glycine Taurine Levodopa (L-Dopa) Analogues and Derivatives of Amino Acids Protein and Amino Acids and Muscle Hypertrophy References Chapter 10 Summary and Conclusions Part I1 Naturally Anabolic Chapter 11 Artificial Enhancement Introduction Drugs in Sports Nutritional Supplements Gene Therapy and Sports The Easy. but Dangerous Way Out References Chapter 12 Getting It Together Hormonal Manipulation Maximizing Lean Body Mass and Athletic Performance without Drugs

7 Genetics Usual Suspects-Lifestyle. Training. Diet. and Nutritional Supplements Performance and Body Composition Enhancement Pipeline Factors That Maximize the Pipeline Step Number One-Lifestyle Step Number Two-Training without Overtraining Recovery Phase-Protein Synthesis after Exercise Hormonal Changes with Exercise Maximizing the Anabolic and Minimizing the Catabolic Effects of Exercise Step Number Three-Maximizing Diet and Nutrition Weight Loss and Body Composition Effective Fat Loss Phase Shift Diets Evolution of My Phase Shift Diets Man's Survival: The History of Food Recipe for Disaster Control of Weight and Body Composition Unstructured Phase Shift Diets Structured Phase Shift Diets Metabolic Diet Cultural Carbohydrates Carbohydrate Dilemma Higher-Carbohydrate Phase Low-Carbohydrate Phase Scientific Validation Glucose Metabolism at the Start of the Low-Carbohydrate Phase of the Metabolic Diet Postexercise Carbohydrates are Counterproductive Low.Carbohydrate. High-Protein Diets. and Energy Metabolism Metabolic Advantage of a High.Protein. Low-Carbohydrate Diet Dietary Calories from Macronutrients Low-Carbohydrate Controversy Step Number Four-Nutritional Supplements Why, When, and How to Take Them and How Much to Take Why Use Nutritional Supplements? Sports Performance Cycling of Supplements Stage One: Detraining or Rest Phase Stage Two: Beginning Training Phase Stage Three: Precompetition and Competition Phase Current Nutritional Supplement Use Benefits of Nutritional Supplements Vitamins and Minerals Antioxidants Vitamin C Coenzyme Q10 (Ubiquinone-10) Zinc Magnesium Calcium Chromium Chromium and Conjugated Linoleic Acid (CLA)

8 Potassium Alpha Lipoic Acid Glucosamine Sulfate Green Tea Extract Hydroxycitrate Citrus aurantium Yohimbe Dhea Essential Fatty Acids Omega3 Fatty Acids EFAs and Body Composition and Exercise Performance Gamma Linolenic Acid Conjugated Linolenic Acid Glycerol Pyruvate Caffeine and Ephedrine Anticortisol Supplements Amino Acid and Protein Supplementation Timing of Nutrient and Protein Intake in Relation to Exercise Postexercise Carbohydrates May Be Counterproductive References Chapter 13 Examples of Useful Nutritional Supplement Formulations Example of a Weight and Fat Loss. and Body Composition Supplement Thiamin. Arginine. Caffeine. and Citric Acid Combination Yohimbe Citrus aurantium Evodiamine Cayenne Pepper Green Tea Extract Phenylalanine Tyrosine Tyrosine. Capsaicin. Catechins. Calcium. and Caffeine Combo Conjugated Linoleic Acid Guarana Conjugated Linoleic Acid and Guarana Combo Chromium Chromium and CLA Yerba Matt Niacin Dandelion Amino Acids Histidine Taurine Calcium Other Ingredients Boosting Endogenous Growth Hormone Postexercise Amino Acid Formulation