NMDS311 Sports Nutrition Session 6 Weight/Muscle Gain for Sport Nutritional Medicine Department www.endeavour.edu.au
Sports Nutrition Session 6 Weight/Muscle Gain for Sport Protein and energy requirements Challenges and barriers Weight/muscle gain methods Skeletal muscle protein metabolism BCAA Endeavour College of Natural Health www.endeavour.edu.au 2
Muscle Hypertrophy The goal of hypertrophy, is to ensure the athlete is constantly in an energy surplus to allow them to be in positive nitrogen balance From Week 4 s lecture on protein, this can be achieved by ensuring the athlete: Consumes 1.2-1.8g/kg protein BW/day Distributes their protein intake over 4-5 protein hits per day Chooses from protein sources with a High Biological Value (HBV) Ensures compliance with this daily (even on days off from training) Endeavour College of Natural Health www.endeavour.edu.au 3
Muscle Hypertrophy On a gross level, protein balance determines whether muscle fiber size increases (hypertrophy) or is reduced (atrophy) In humans, performance of resistance exercise alone (Phillips et al., 1997) and consumption of protein or amino acids alone (Bohe et al., 2001) are both potent stimulators of Muscle Protein Synthesis (MPS) Endeavour College of Natural Health www.endeavour.edu.au 4
Muscle Hypertrophy A combination of resistance exercise and protein consumption, most usually as amino acids or protein consumed following resistance exercise, results in a synergistic stimulation of MPS Critically, the stimulation of MPS is thought to be a key process in the exercise-induced increment in muscle size that eventually sums to yield hypertrophy Endeavour College of Natural Health www.endeavour.edu.au 5
Muscle Hypertrophy In addition, it appears, at least in healthy humans and regardless of their age, that it is the meal-to-meal fluctuations in MPS that are far more influential in determining gains in and losses of (Phillips et al., 2009) skeletal muscle mass Hence it comes down to compliance of the individual! Endeavour College of Natural Health www.endeavour.edu.au 6
Muscle Hypertrophy (Lemon, 2002) Endeavour College of Natural Health www.endeavour.edu.au 7
Muscle Hypertrophy (Lemon, 2002) Endeavour College of Natural Health www.endeavour.edu.au 8
Rather than the age-old debate regarding overall protein and amino acid needs of athletes, they should focus on the importance of timing and type of protein and amino acid ingestion relative to both muscle growth and exercise performance Consuming a small meal of mixed macronutrient composition (or perhaps even a very small quantity of a few essential amino acids) immediately before or following strength exercise bouts can alter significantly net protein balance Endeavour College of Natural Health www.endeavour.edu.au 9
Rather than the age-old debate regarding overall protein and amino acid needs of athletes, they should focus on the importance of timing and type of protein and amino acid ingestion relative to both muscle growth and exercise performance With aerobic exercise, some evidence suggests immediate post-exercise (but perhaps not pre-exercise) supplementation is also beneficial Endeavour College of Natural Health www.endeavour.edu.au 10
Protein type may also be important owing to variable speeds of absorption and availability, differences in amino acid and peptide profiles, unique hormonal response, or positive effects on antioxidant defense This highlights the need for the athlete to trial consuming different protein sources so they are able to understand and be select about the types and amounts of protein which they feel well on, rather than a blanket recommendation which may not always suit them Endeavour College of Natural Health www.endeavour.edu.au 11
When Reviewing Protein Needs of Athletes, Consider: Total energy intake Distribution of protein intake Individual protein dose Protein source Endeavour College of Natural Health www.endeavour.edu.au 12
Positive Energy Balance & Resistance Training (RT) A study of seventy-three healthy, male subjects randomly divided into 3 groups participated in a study to determine the effects of 2 high-calorie nutritional supplements following a resistance-training (RT) program The tests conducted were in relation to: Body composition Body segment circumferences Muscular strength (Rozenek et al., 2002) Endeavour College of Natural Health www.endeavour.edu.au 13
Positive Energy Balance & RT In addition to their normal diets: Group 1 (CHO/PRO; n=26) consumed a 8.4MJ / day (2010 kcal) high calorie, high protein supplement containing 356g carbohydrate and 106g protein Group 2 (CHO; n=25) consumed a carbohydrate supplement that was iso-caloric with CHO/PRO Group 3 (CTRL; n=22) received no supplement and served as a CTRL. All subjects were placed on a 4-day/week RT program for 8 weeks (Rozenek et al., 2002) Endeavour College of Natural Health www.endeavour.edu.au 14
Positive Energy Balance & RT (Rozenek et al., 2002) Endeavour College of Natural Health www.endeavour.edu.au 15
Positive Energy Balance & RT Significant (p= or <0.05) increases in body mass (BM) and fat-free mass (FFM) were observed in CHO/PRO and CHO compared to control Results indicate that high-calorie supplements are effective in increasing BM and FFM when combined with RT However, once individual protein requirements are met, energy content of the diet has the largest effect on body composition (Rozenek et al., 2002) Endeavour College of Natural Health www.endeavour.edu.au 16
Positive Energy Balance & RT Rozenek et al. confirms priority remains with extra energy if protein intake is adequate. Other factors to consider, include: additional energy to fuel training where will the extra energy be placed in the meal plan? are there opportunities for increasing volume of food ingested? personal preference (Rozenek et al., 2002) Endeavour College of Natural Health www.endeavour.edu.au 17
Timing Of Protein Ingestion There is a physiological basis for why acute consumption of protein close to the performance of resistance exercise would have a stimulatory effect on muscle protein synthesis and lean mass building Increasing the amino acid concentration in the blood in conjunction with performance of resistance exercise would take advantage of mechanisms at the cellular level that are activated following resistance exercise (Rozenek et al., 2002) Endeavour College of Natural Health www.endeavour.edu.au 18
Timing Of Protein Ingestion Evidence exists to support the contention that consumption of protein (or amino acids), and not simply energy as carbohydrate, in close temporal proximity to resistance exercise is important to support greater hypertrophy These chronic training studies suggest the window during which consumption of protein or amino acids should be consumed is likely <2hrs after exercise in order to support greater increases in lean body mass and muscle hypertrophy in younger individuals (Rozenek et al., 2002) Endeavour College of Natural Health www.endeavour.edu.au 19
Timing Of Protein Ingestion 17 recreational male bodybuilders supplemented with 1g/kg BW/day of a supplement b.d., 4 days a week for 10 weeks For an 80 kg individual, each serving provided: 1124kJ 32g protein (WPI), 34g CHO, <1g fat, 5.6g creatine monohydrate Ingested either: Immediately prior to, and immediately post training Upon waking & before bed (i.e. >5hrs away from training) (Rozenek et al., 2002) Endeavour College of Natural Health www.endeavour.edu.au 20
Timing Of Protein Ingestion (Rozenek et al., 2002) Endeavour College of Natural Health www.endeavour.edu.au 21
Timing Of Protein Ingestion (Rozenek et al., 2002) Endeavour College of Natural Health www.endeavour.edu.au 22
Timing Of Protein Ingestion Therefore, in order to support greater hypertrophy with resistance training at any age it would be beneficial to consume a source of protein within 1 hour after exercise cessation In longer-term training type studies the effects of immediate (or at least temporally close) provision of nutrition appears to enhance muscle mass gains (Rozenek et al., 2002) Endeavour College of Natural Health www.endeavour.edu.au 23
Timing Of Protein Ingestion The impact of pre-exercise feeding received particular attention with the findings of Tipton et al. (2001) showing that pre-exercise consumption of amino acids, versus post-exercise, led to an enhanced post-exercise net amino acid balance Importantly, however, two subsequent studies (Fujita et al., 2009; Tipton et al., 2006) could not reproduce the finding of a stimulatory effect of pre-exercise feeding (Tipton et al., 2001). Thus, it is equivocal at this time as to whether pre-exercise nutrition can effectively augment post-exercise anabolism Endeavour College of Natural Health www.endeavour.edu.au 24
Protein Sources for Hypertrophy In which subjects have consumed whole milk proteins or soy protein, both in isolation or as a supplement (Tipton et al., 2004; Tipton et al., 2006), have all shown that these proteins are able to support muscle protein accretion following resistance exercise For example, the ability of fat-free fluid milk (237mL, 377kJ, 8.8g protein), whole milk (237mL, 627kJ, 8.0g protein), and an iso-energetic amount (to the whole milk) of fat-free milk (393mL, 626kJ, 14.5g protein) to support post-exercise muscle building were compared (Elliot et al., 2006) Endeavour College of Natural Health www.endeavour.edu.au 25
Protein Sources for Hypertrophy It was found that whole milk resulted in greater threonine, and a trend for greater phenylalanine, net uptake across an exercised leg, suggesting whole milk was superior to fat-free fluid milk in its ability to build muscle after exercise The long-term consequences of consuming isonitrogenous quantities of fat-free versus whole milk would suggest that whole milk should result in greater protein accretion, but we lack the long-term studies to make that conclusion at present Endeavour College of Natural Health www.endeavour.edu.au 26
Protein Sources for Hypertrophy When the consumption of fat-free fluid milk (500mL, 745kJ, 18.2g protein) vs. an iso-nitrogenous, isoenergetic, and macronutrient composition-matched amount of a soy protein beverage was compared, a greater net muscle protein balance and fractional synthetic rate with milk ingestion was reported (Wilkinson et al., 2007) It was hypothesised that these findings resulted from differences in protein digestion rate which affected the amino acid increase in the blood and subsequently impacted muscle protein anabolism Endeavour College of Natural Health www.endeavour.edu.au 27
Protein Sources for Hypertrophy This is supported by data from studies documenting differences in how milk and soy proteins are partitioned for use between muscle tissues Specifically, soy proteins support greater protein synthesis and are converted to urea to a greater extent than are milk proteins (Fouillet et al., 2002) Endeavour College of Natural Health www.endeavour.edu.au 28
Protein Sources for Hypertrophy A rapidly digested whey protein hydrolysate was more effective than both soy and micellar casein (the form of casein in milk) in stimulating MPS both at rest and following resistance exercise and the response of MPS correlated with the peak leucine concentration (Tang et al., 2009). This observation was something recently corroborated (Pennings et al., 2011) with virtually identical findings with whey ingestion. Endeavour College of Natural Health www.endeavour.edu.au 29
Protein Sources for Hypertrophy These data lead to the proposal of the leucine trigger hypothesis, which simply stated would predict that the more rapidly digested protein that contained a high proportion of leucine would be most effective at promoting increases in MPS. Endeavour College of Natural Health www.endeavour.edu.au 30
Protein Sources for Hypertrophy Endeavour College of Natural Health www.endeavour.edu.au 31
Steps for Hypertrophy and Weight Gain STEP 1 Start with a Good Training Program Muscles need stimulation to grow. Expert advice should be sought from a reputable strength coach With at least a Level 2 coaching qualification from ASCA or is an Exercise Physiologist with part of ESSA and has experience with hypertrophy or who is recommended by other health professionals The strength coach should adjust the program as the client s strength develops (AIS Nutrition, 2009) Endeavour College of Natural Health www.endeavour.edu.au 32
Steps for Hypertrophy and Weight Gain STEP 2 Set Achievable Goals Everyone is after quick results when it comes to muscle development but the reality is that muscles take time to grow Everyone has a different genetic potential to develop muscle mass so goals must be realistic for each athlete Gains usually occur relatively quickly at the start of a training program then slow down as the body adjusts (AIS Nutrition, 2009) Endeavour College of Natural Health www.endeavour.edu.au 33
Steps for Hypertrophy and Weight Gain STEP 2 Set Achievable Goals cont d Most athletes want to increase muscle mass while simultaneously decreasing skinfolds This is difficult to do, as one goal is a product of a negative energy balance (intake that is less than requirements), while the other is best achieved in the face of a positive energy balance It is important to PRIORITISE body composition goals for athletes (AIS Nutrition, 2009) Endeavour College of Natural Health www.endeavour.edu.au 34
Steps for Hypertrophy and Weight Gain STEP 3 Support Training with a High-Energy Diet that Provides Adequate Protein To gain muscle mass effectively, a positive energy balance of at least 2000-4000 kilojoules per day is required This calls for a general increase in dietary intake. However, carbohydrate is the first nutrient to focus on, since muscle must be fuelled to do the training to stimulate muscles to grow (AIS Nutrition, 2009) Endeavour College of Natural Health www.endeavour.edu.au 35
Steps for Hypertrophy and Weight Gain STEP 3 - Support Training with a High-Energy Diet that Provides Adequate Protein cont d It is also important for athletes trying to gain muscle mass to meet their increased protein needs, but huge protein intakes are not required In most cases, a high-energy diet that provides 1.2-2g of protein per kilogram of body mass will ensure that protein needs are met (AIS Nutrition, 2009) Endeavour College of Natural Health www.endeavour.edu.au 36
Steps for Hypertrophy and STEP 4 Organisation Weight Gain Increasing energy intake is not always easy. Many athletes with high-energy needs are surprised to find they consume less than they think It requires considerable organisation and commitment to consistently consume a high-energy intake (AIS Nutrition, 2009) Endeavour College of Natural Health www.endeavour.edu.au 37
Steps for Hypertrophy and Weight Gain STEP 4 Organisation cont d A planned approach to shopping and cooking ensures appropriate foods are available, and carrying snacks around during the day, avoids missing snacks or having to rely on less suitable options (AIS Nutrition, 2009) Endeavour College of Natural Health www.endeavour.edu.au 38
Steps for Hypertrophy and Weight Gain STEP 5 Frequent Eating and Drinking Eating more frequently, rather than increasing the amount of food consumed at each meal, is a more effective way to ensure an increase in food and energy intake Athletes who try to cram their nutritional needs into three meals will often suffer stomach discomfort from the sheer size of meals and end up abandoning the plan. Compact snacks and high-energy drinks offer an efficient way to top up between meals without filling up (AIS Nutrition, 2009) Endeavour College of Natural Health www.endeavour.edu.au 39
Steps for Hypertrophy and Weight Gain STEP 6 Patience and Consistency Increases in body mass of 2-4kg per month are generally considered achievable but individuals can respond differently to strength training It is important for athletes to be consistent with their training and diet. Some athletes fall into the trap of training and eating well for a couple of days then slacking off for a couple of days. A spasmodic approach to training and nutrition will slow down their progress (AIS Nutrition, 2009) Endeavour College of Natural Health www.endeavour.edu.au 40
References AIS Sports Nutrition, last updated March 2009. Australian Sports Commission. http://www.ausport.gov.au/ais/nutrition/factsheets/body_s ize_and_shape/increasing_muscle_mass Bohe, J., J. F. Low, R. R. Wolfe, and M. J. Rennie (2001). Latency and duration of stimulation of human muscle protein synthesis during continuous infusion of amino acids. J. Physiol. 532: 575-579. Burke, L & Deakin, V 2015, Clinical sports nutrition, 5 th Ed, McGraw Hill, Sydney. (AIS Nutrition, 2009) Endeavour College of Natural Health www.endeavour.edu.au 41
References Fujita, S., H. C. Dreyer, M. J. Drummond, E. L. Glynn, E. Volpi, and B. B. Rasmussen (2009). Essential amino acid and carbohydrate ingestion before resistance exercise does not enhance post exercise muscle protein synthesis. J. Appl. Physiol. 106: 1730-1739. Hartman, J.W., J. E. Tang, S. B. Wilkinson, M. A. Tarnopolsky, R. L. Lawrence, A. V. Fullerton, and S. M. Phillips (2007). Consumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters. Am. J. Clin. Nutr. 86: 373-381. Endeavour College of Natural Health www.endeavour.edu.au 42
References Lemon, P. W., Berardi, J. M., & Noreen, E. E. (2002). The Role of Protein and Amino Acid Supplements in the Athleteʼs Diet. Current Sports Medicine Reports, 1(4), 214-221. doi:10.1249/00149619-200208000-00005 Pennings, B., Y. Boirie, J. M. Senden, A. P. Gijsen, H. Kuipers, and L. J. van Loon (2011). Whey protein stimulates postprandial muscle protein accretion more effectively than do casein and casein hydrolysate in older men. Am. J. Clin. Nutr. 93: 997-1005 Endeavour College of Natural Health www.endeavour.edu.au 43
References Phillips, S.M., K. D. Tipton, A. Aarsland, S. E. Wolf, and R. R. Wolfe (1997). Mixed muscle protein synthesis and breakdown after resistance exercise in humans. Am. J. Physiol. 273: E99-E107. Phillips, S.M., E. I. Glover, and M. J. Rennie (2009). Alterations of protein turnover underlying disuse atrophy in human skeletal muscle. J. Appl. Physiol. 107: 643-654. Philp A., D. L. Hamilton, and K. Baar (2011). Signals mediating skeletal muscle remodeling by resistance exercise: PI3-kinase independent activation of mtorc1. J. Appl. Physiol. 110: 561-568. Endeavour College of Natural Health www.endeavour.edu.au 44
References Rozenek R, Ward P, Long S, et al. (2002) Effects of high-calorie supplements on body composition and muscular strength following resistance training. J Sports Med Phys Fitness;42(3):340 347. Tang, J.E., D. R. Moore, G. W. Kujbida, M. A. Tarnopolsky, and S. M. Phillips (2009). Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. J. Appl. Physiol. 107: 987-992. Endeavour College of Natural Health www.endeavour.edu.au 45
References Tipton, K.D., B. B. Rasmussen, S. L. Miller, S. E. Wolf, S. K. Owens- Stovall, B. E. Petrini, and R. R. Wolfe (2001). Timing of amino acidcarbohydrate ingestion alters anabolic response of muscle to resistance exercise. Am. J. Physiol. 281: E197-E206. Tipton, K.D., T. A. Elliott, M. G. Cree, A. A. Aarsland, A. P. Sanford, and R. R. Wolfe (2006). Stimulation of Net Muscle Protein Synthesis by Whey Protein Ingestion Before and After Exercise. Am. J. Physiol. 292: E71-E76. Endeavour College of Natural Health www.endeavour.edu.au 46
References Wilkinson, S.B., M. A. Tarnopolsky, M. J. MacDonald, J. R. Macdonald, D. Armstrong, and S. M. Phillips (2007). Consumption of fluid skim milk promotes greater muscle protein accretion following resistance exercise than an iso-nitrogenous and iso-energetic soy protein beverage. Am. J. Clin. Nutr. 85: 1031-1040. Endeavour College of Natural Health www.endeavour.edu.au 47
COMMONWEALTH OF AUSTRALIA Copyright Regulations 1969 WARNING This material has been reproduced and communicated to you by or on behalf of the Australian College of Natural Medicine Pty Ltd (ACNM) trading as Endeavour College of Natural Health, FIAFitnation, College of Natural Beauty, Wellnation - Pursuant Part VB of the Copyright Act 1968 (the Act). The material in this communication may be subject to copyright under the Act. Any further reproduction or communication of this material by you may be the subject of copyright protection under the Act. Do not remove this notice.