Exercise and Nutrient Timing: Recovery. Keith B. Wheeler, PhD, FACSM Global Director, Medical and Scien;fic Affairs Abbo? Nutri;on

Transcription

1 Exercise and Nutrient Timing: Recovery Keith B. Wheeler, PhD, FACSM Global Director, Medical and Scien;fic Affairs Abbo? Nutri;on

2 It is not only what you eat, but when you eat it that will maximize recovery from exercise The Post Exercise Meal 2

3 POST EXERCISE ENVIRONMENT Blood insulin Cortisol & other catabolic hormones Muscle and liver glycogen Muscle Breakdown Macronutrient (substrate) Availability Hydration

4 What does this mean for the body, when not properly dealt with? Increased Muscle Soreness Low Energy Extended Fa;gue 4

5 The focus of the post exercise meal is to convert POST the EXERCISE body from catabolic ENVIRONMENT to anabolic Blood insulin Cortisol & other catabolic Cortisol & other catabolic hormones hormones Increase blood insulin levels Lower Blood Cor;sol Muscle and liver glycogen Muscle Muscle protein Breakdown Breakdown Macronutrient Availability Restore muscle & liver glycogen Reduce muscle breakdown and s;mulate synthesis Increase substrate availability Dehydration Hydration Hydra;on

6 Why is blood insulin so important? Blood insulin When Blood Insulin is increased Cortisol & other catabolic hormones Insulin helps to lower cor;sol levels Muscle and liver glycogen Glycogen Storage is ac;vated Muscle Breakdown Muscle turnover or breakdown is slowed

7 Nutrition is a major component to recovery Endurance Training Endurance Training AND Strength & Resistance Strength & Resistance Energy Replenishment Ignite Muscle Repair & ProtecEon OpEmal Post Workout Recovery

8 Exercise Metabolic Window 4-10 Hours for Recovery Hours for Recovery 100 Potential Anabolic Effect (percent) Minutes After Exercise

9 Energy Replenishment Muscle Glycogen Recovery

10 Importance of Muscle Glycogen Muscle glycogen is is important as a fuel fuel source source during during resistance resistance exercise exercise However, it may also be be important for control of of protein synthesis and and therefore training adapta;on adaptation

11 Timing of nutrient intake post workout has a great impact on efficacy of the nutrition Glycogen Energy Replenishment Timing Energy Replenishment Glycogen Storage in the Body (µmol g -1 wet wt 2h -1 ) 20 Carbs Immediately Post Exercise Carbs 2 Hours Post Exercise The body is able to store almost 2x the glycogen when consumed immediately auer exercise vs. 2 hours later

12 When carbohydrates are provided immediately post exercise, the quanety of carbohydrate impacts glycogen storage Energy Replenishment 7 Glycogen Synthesis umole/g/hour during 4 hrs recovery Recommended Ideal but high caloric density Carbohydrate Intake g/kg body wt

13 Total post exercise carbohydrate intake based on body weight Body Weight Grams of Carbohydrate Grams of Carbohydrate 0.5g/kg body 1.0g/kg body weight Body weight lbs / 2.2 x 0.5 = grams of carbohydrate Body weight lbs / 2.2 x 1.0 = grams of carbohydrate 13

14 Both rapidly and slowly digested carbohydrates should be used ater exercise Rapidly digested carbohydrate Energy Replenishment Slowly digested carbohydrate Slow digested carbohydrates would be isomaltulose and waxy maize starch. Rapidly digested carbohydrates would be maltodextrin and simple sugars

15 Foods Containing Approximately 25 to 30 g Carbohydrate 1 cup of juice or 1 large piece of fruit 1 bagel or 2 slices of bread 1 cup of most cereals 1 large baked potato 2 cups of milk ⅔ cup of dried beans 1 cup of rice or corn Energy Replenishment 1 cup of squash (other non- starchy vegetables have less carbohydrate) Atkinson FS, et al. Diabetes Care. 2009;31(12):

16 Energy Replenishment Increase Glycogen Storage with Added Protein

17 Glycogen (energy) storage increases when protein is added in combinaeon with carbohydrate Glycogen Storage in the body mmole/l/4hours * Carb & Protein Hi Carb Lo Carb

18 Ignite Muscle Repair & ProtecEon Reducing Muscle Damage

19 Appropriate nutrieon can reduce post workout muscle damage Muscle Damage (Serum Myoglobin ng/ml) * *# *# Placebo Carb Hi Carb Carb + Protein 0 PRE POST Mean ±SEM. PLA = placebo; CHO = carbohydrate; Pro = protein. *Significant increase from preexercise. Postexercise measurements obtained 6-9 hr auer exercise. Significant difference versus PLA, CHO, and CHO+CHO. Romano-Ely BC, et al. Med. Sci. Sport Exerc. 38: , 2006

20 Ignite Muscle Repair & ProtecEon How much protein is needed for opemal post workout recovery?

21 How much protein is needed for optimal post workout recovery? Muscle Protein Synthesis Muscle FSR (% h -1 ) a b b c 20 g of a high quality protein is op;mal for post workout muscle repair c Moore DR et al., Am J. Clin Nutr 89: 161, Protein (g)

22 Examples of Protein sources (20-25g) 3 egg, 6 egg whites, or 3/4 cup egg subs;tute 2 cups of milk 3/4 cup co?age cheese 3 cups of yogurt 3 oz. of chicken, fish, pork, or beef 3- ounce por;on (21 g protein) is the size of the deck of cards 3 oz. of cheese (except cream cheese) 8 slices of bread or 3 bagels 4-6 cups of cereal 6 T. peanut bu?er 1 1/2 to 1 2/3 cup of dried beans or len;ls 9 T. miso 8 oz. raw, firm tofu = 9 g 5 cups peas or corn = 3 g 5 cups of non- starchy vegetables 24 oz. soy milk Protein drinks and powders (typically between g/serving) 22

23 Whey protein produces best response in recovery Muscle Protein Synthesis Muscle FSR (% h -1 ) *#+ *# Rest Exercise Whey Soy Casein Tang et al. J Appl Physiol. 107(3): , 2009

24 Intake of both protein and carbohydrate allows the body to: Blood insulin Increase blood insulin levels Cortisol & other catabolic hormones Lower Blood Cor;sol Muscle and liver glycogen Restore muscle & liver glycogen Muscle Breakdown decrease muscle protein breakdown Macronutrient Availability Increase substrate availability Hydration Hydrate

25 β- Hydroxy- β- Methylbutyrate (HMB) Mechanisms of aceon 25

26 (Membrane) Leucine Insulin (Muscle Cell) 90% 10% KIC HMB 100% mtor Energy Cycle TCA Pathway Protein Degradation Protein Synthesis

27 Sources of HMB in the Diet Catabolism of leucine Mean intake of leucine from food and supplements ( NHANES III) was 6.1 g/day 1 Assuming 5% to 10% conversion in the body, this represents 0.3 to 0.6 g HMB per day To get the 3- g HMB dose typically used in research, g leucine/day would have to be consumed HMB in foods There are traces of HMB in many animal- and plant- based foods, especially certain types of fish and alfalfa 2 1. Ins;tute of Medicine of the Na;onal Academies. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fa:y Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: The Na;onal Academies Press; 2005: Available at: h?p:// disease/news/ /researchers- take- closer- look- at- supplement- sensa;on. Accessed May 10,

28 HMB Mechanisms of AcEon Preserve muscle cells Protect muscle protein Cholesterol synthesis in muscle cells (healthy cell membranes) HMB Inhibition of cellular muscle protein breakdown pathways Stimulation of protein Synthesis pathways (e.g., mtor) Promote muscle growth 1. Lecker SH, et al. J Nutr. 1999;129:227S- 237S. 2. Smith HJ, et al. Cancer Res. 2005;65: Nissen SL and Abumrad NN. J Nutr Biochem. 1997;8: Eley HL, et al. Am J Physiol Endocrinol Metab. 2008;295:E1409- E Zanchi NE, et al. Amino Acids. 2011;40(4):

29 Change in Overall Muscle Strength During HMB SupplementaEon: IniEal Study Overall muscle strength increased at 3 weeks 8% in control group 13% in 1.5 g HMB group 18% in 3.0 g HMB group Change in total body strength, kg Control 1.5 g HMB 3.0 g HMB a Week 1 a P <.03 b P <.02 c P <.01 c b Week 3 Reprinted from Nissen S, et al. J Appl Physiol. 1996;81(5): b 41 healthy young adults (19-29 years), untrained 2 protein levels: 117 g/day (control) or 175 g/day Diet was controlled, nutrient powder in a shake 3 HMB supplementa;on doses randomized and blinded within each protein group 0, 1.5, or 3.0 g/day Mixed in orange juice Weight training for 1.5 hours 3 days/week for 3 weeks Data from control and high protein groups were pooled because there was no difference in HMB results 29

30 Summary 20-25g of whey protein is the opemal protein for post exercise recovery A 2:1 or 3:1 Carbohydrate to Protein RaEo is ideal for post workout recovery meal Protein + Carbohydrate is becer than together than alone to increase: Glycogen storage Protein synthesis Possible reduc;on in the rate of protein degrada;on With aerobic exercise training, Carbohydrates plus Protein promote: Increase in VO 2 max Improved body composi;on And possibly an increase in muscle oxida;ve capacity 30