Nutritional Supplementation for Aerobic Training in Men and Women

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2 Nutritional Supplementation for Aerobic Training in Men and Women Supplements discussed in this presentation are supported by: International Society for Sports Nutrition (ISSN) International Olympic Committee (IOC) American College of Sports Medicine (ACSM)

3 Aerobic Training Any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature." ACSM Examples: Running Cycling Swimming Rowing

4 Ergogenic Aid An ergogenic aid is any training technique, mechanical device, nutritional practice, pharmacological method, or psychological technique that can improve exercise performance capacity and/or enhance training adaptations. ISSN

5 Assessment of Aerobic Performance Commonly used indices: VO 2 Max Gas Exchange Threshold (GET) Physical Working Capacity at the Fatigue Threshold (PWC FT ) Time to Exhaustion (TTE) Time Trial (TT)

6 Mechanisms of Fatigue Performance Energy Excitation Contraction Edwards (7) three dimensional model catastrophe theory

7 Nutritional Supplementation Energy Carbohydrate Protein Caffeine Creatine Excitation Contraction (alkalizing agents) Beta Alanine L Arginine Sodium Bicarbonate

8 Sources Energy Carbohydrates Grains, beans, fruits, vegetables, sports drinks Physiological Responses (1, 2, 14, 17) Increase muscle and liver glycogen stores Maintenance of blood glucose

9 Energy Carbohydrates Recommended Dosage 55 65% of total calories 5 12 g kg BW day Timing Considerations (18) Pre Exercise 3 4 hrs before 1 2 g kg BW During g hr Post Exercise g kg BW

10 Energy Carbohydrates Performance Measures TTE (5, 15, 19, 30) TTE, TT, and VO 2 max (22)

11 Energy Protein Sources Meat, eggs, milk, yogurt, whey protein, beans Physiological Responses (1, 2, 14, 17) Muscle building and repair Glycogen sparing effect

12 Energy Protein Recommended Dosage g kg BW Post Exercise g kg BW Ratio 3 4: 1 carbohydrate to protein Performance Measures TTE TT (8) (11, 21)

13 Energy Protein Essential Amino Acids (EAA) (1, 2, 14, 17) 3 6 grams post exercise increases muscle protein synthesis Branched Chain Amino Acids (BCAA) 6 10 grams during exercise may improve psychological perception of fatigue (1, 2, 14, 17)

14 Sources Energy Creatine Meats including beef, salmon, and tuna Physiological Responses (1, 2, 14, 17) Facilitates synthesis of ATP Maintenance of body weight during competitive season

15 Effective Dosage Loading 20 g day for 5 days Maintenance 2 5 g day thereafter Performance Measures Energy Creatine GET (9) PWC (23) FT Glycogen sparing and decreased protein degradation (25)

16 Sources Energy Caffeine Cocoa beans, kola nuts, tea leaves, and coffee beans Physiological Responses (1, 2, 14, 17) Central nervous system stimulant (reaction time) Increased fatty acid metabolism (glycogen sparing) Euphoria

17 Energy Caffeine Effective Dosage 3 9 mg kg BW Performance Measures TTE (6,12) TT (10, 13)

18 Energy Summary Carbohydrate TTE, TT, and VO 2 max Protein TTE and TT Creatine (8, 11, 21) PWC FT and GET Caffeine TTE and TT (9, 23, 25, 32) (6, 10, 12, 13) (5, 15, 19, 22, 30)

19 Alkalizing Agents Beta Alanine Sources Chicken, beef, pork, and fish Physiological Responses (1, 2, 14, 17) Intracellular buffer of hydrogen ions

20 Alkalizing Agents Beta Alanine Effective Dosage g kg BW Performance Measures PWC (20) FT PWC FT and VT (24)

21 Alkalizing Agents L Arginine Sources Fish, chicken, beef, lamb, milk, cheese, beans Physiological Responses (1, 2, 14, 17) Precursor to nitric oxide (NO) vasodilator Increased blood perfusion to active muscles

22 Alkalizing Agents L Arginine Effective Dosage g day Performance Measures PWC FT and VT (3, 4, 31)

23 Alkalizing Agents Sodium Bicarbonate Sources Baking soda baked goods, supplements Physiological Responses (1, 2, 14, 17) Extracellular buffer of hydrogen ions

24 Alkalizing Agents Sodium Bicarbonate Effective Dosage 0.3 g kg BW minutes prior to exercise Performance Measures TTE (16)

25 Alkalizing Agents Summary Beta Alanine PWC FT and GET L Arginine PWC FT and GET (20, 24) (3, 4, 31) Sodium Bicarbonate TTE (16)

26 Gender Specific Considerations Metabolic Differences (26 28) Women oxidize fat more readily Men and women respond differently to carbohydrate loading Men may require more protein than women

27 Gender Specific Considerations Post Exercise Differences (29) Women experienced increased glucose, lactate, and insulin concentrations 30 min post exercise Men experienced an increase in growth hormone 30 min post exercise, but decreased concentrations of IGF 1

28 Gender Specific Summary Total energy intake Men may be more sensitive to: Carbohydrate loading Vasodilators Gender differences decrease with exercise duration (26, 28)

29 Take Home Message Performance Energy Carbohydrate Protein Creatine Caffeine Excitation Contraction Beta Alanine L Arginine Sodium Bicarbonate

30 No amount of supplementation will compensate for inadequate dietary intake ISSN Take Home Message

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