The State of the Science for Fitness and Exercise Nutrition

Transcription

1 The State of the Science for Fitness and Exercise Nutrition Shawn M. Arent, PhD, CSCS*D, FACSM, FISSN Director, IFNH Center for Health & @shawnarent

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3 The Paleolithic (Paleo) Diet

4 The Driving Concepts of the Paleo Diet Eat like our hunter-gatherer (HG) paleolithic ancestors The human genome hasn t changed much in the last 20K+ years No modern diseases in our HG ancestors Avoid agricultural stuff that wasn t a thing back then Grains, dairy, legumes.

5 A Paleo Diet History Lesson 1890 Dr. Emmet Densmore bread is the staff of death 1975 Stone Age Diet -Walter L. Voegtlin, M.D., F.A.C.P More meat and its fat, no dairy or salt, minimize plants esp grain & sugar 1988 Boyd Eaton, M.D Lean meat, low sat fat, fruit, roots, shoots ~ 2000 Loren Cordain, PhD Claims he is founder Paleo Diet Movement (worked with Eaton) Grass-fed meat, poultry, eggs, seafood, non-starch vegetables, tubers. No dairy, grain, legumes, potatoes, sugar Claims ancestors did not have CVD, T2D, cancer, etc

6 The Driving Concepts of the Paleo Diet Eat like our hunter-gatherer (HG) paleolithic ancestors The human genome hasn t changed much in the last 20K+ years No modern diseases in our HG ancestors Avoid agricultural stuff that wasn t a thing back then Grains, dairy, legumes.

7 What Don t We Know? Impact of other carbohydrate sources on the outcomes? Do the unhealthy benefit most from change? Performance benefits? Sustainability?

8 Ketogenic (LCHF or LCHFHP) Diets

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10 Notable Claims of the Ketogenic Diet Improves your body s ability to use fat for fuel Decreases reliance on carbohydrate Improves weight loss through ketone formation, etc. Improves endurance because fat is so readily available Cures T2D and improves cholesterol, increases HDL May cure certain cancers Therapeutic for brain disorders

11 Can We? Havemann et al., J Appl Physiol.

12 Can We? Fairly decent evidence for weight (and fat) loss Reasons? Appetite suppression Reduced lipogenesis and increased fat oxidation Metabolic efficiency favoring fat Increased PRO thermic effect + cost of gluconeogenesis Advantage over other diets? Not after controlling for protein and kcal Hypertrophy? Similar to fasting, KD blunts the IGF-1 /AKT/mTOR pathway, reducing the possibility of gaining muscle Strength & Power? Gymnasts (KD w/ high PRO) Being anti-keto for athletes doesn t automatically make you high-carb proponent Important consideration: ketoadaptation period

13 Should We? Total CHO Oxidation (%) 45% 51% 76% Van Loon et al., J Physiol.

14 Should We? Havemann et al., J Appl Physiol.

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16 FAT BURNERS

17 FAT BURNERS Proposed mechanism: Raise metabolic rate Does it work? Adrenergic properties The role of caffeine Proposed outcome: Lose weight Does it work? Consider this: max impact of Ephedra is additional loss of 0.9 kg/month compared to placebo Replication issues In general, if there weren t side effects, there wasn t additional weight loss Effects are fairly small (if at all) and ironically appear to be less effective if very overweight Side effects? Other potential benefits? Depends on the stimulant use

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19 Testosterone Boosters

20 Testosterone Boosters Common ingredients D-aspartic acid (DAA) Tribulus Terrestris Fenugreek N-methyl-D-aspartate

21 43 males between the age of 27 and 37; training status? 3.12 g/d D-aspartic acid (DAA) vs. placebo 12 days Increase in LH in DAA group but not placebo on day 12 Increase in testosterone in DAA group but not placebo on day 12 Remained elevated after 3 days without DAA Never replicated Randomized, double-blind, placebo-controlled trial N-methyl-D-aspartate vs. placebo Resistance-trained males 28-day resistance training intervention No change in either group in total testosterone, free testosterone, LH, GnRH, estradiol, cortisol, or prolactin Both groups gained body mass and FFM, but no differences Both groups increased leg press 1RM, but no differences

22 Randomized, double-blind, placebo-controlled trial 400 mg/d Tribulus terrestris vs. placebo 5-week strength and conditioning training 24 elite male rugby players Both groups increase bench press, leg press, deadlift, and seated row 2RM, no difference between groups Both groups increased FFM, no difference between groups No change in urinary testosterone:epitestosterone ratio in either group Systematic review of Tribulus terrestris on performance 11 studies suggest Tribulus is ineffective in increasing testosterone in humans Dose required to increase testosterone is unknown Mechanism of action is unknown

23 Increase in free testosterone from pre ( ) to post ( ) No change in total testosterone from pre ( ) to post ( )

24 Cholesterol Estrone DHEA Androstenedione Testosterone Estradiol

25 Recovery

26 Recovery Protein Vegan? Milk-based? Other complete sources? Is acute MPS the measuring stick? Tart Cherry Calories? Taste? Black Tea Extract Performance and recovery? Creatine Immune support

27 Areas of Opportunity? Energy drinks and preworkouts A pump doesn t equal performance and really doesn t equate to growth! An opportunity to start the recovery process??! Timing and dosing considerations Caffeine and derivatives Teacrine & dynamine Habituation considerations? HEALTH!! Cross-over supplements: nitrates, omega3, probiotics

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29 For the love of Albert Einstein, stop the nonsense! Detox & cleanse Adrenal Fatigue

30 @RUCHHP