Outline of the book
The Future of Sports Nutrition: Nutrient Timing by Ivy
& Portman Ph.D. All information is based on scientific research and
experiments. Highly informative for anyone who wants to be healthy,
lose weight, gain weight, or build muscle and/or strength.
3 Phases:
Energy Phase (10 mins prior to and during a workout)
-
During your workout when muscles need to release sufficient energy
to
drive muscle contraction.
-
Need carbohydrates during this phase, as well as protein, amino
acids,
and vitamins
Anabolic Phase (Within 45 minutes after a
workout)
-
45 minute window following a workout in which muscle initiates
the
repair of muscle protein and replenishes muscle glycogen.
-
Muscles are sensitive to insulin during this time, but become insulin
resistant
more and more over time.
Growth Phase (First 4 hours and 16-18
hours after a workout)
-
First 4 hours after a workout is Rapid segment where you maintain
increased
insulin (fights cortisol) sensitivity and anabolic state.
-
Up to 16-18 hours after is Sustained Segment where you maintain
positive
nitrogen balance and stimulate protein synthesis, as well as
promote
protein turnover and muscle development.
- End of the
anabolic phase until beginning of next workout
-
Muscle enzymes are involved in increasing proteins and size of
muscle
fibers, as well as fully replenishing glycogen stores.
-
Protein and carbohydrates are important during this phase.
Energy Systems and
Macronutrients
Anaerobic Energy Systems: Phosphagen and
Glycolisis
-
Get ATP for muscle contraction by converting glycogen (stored carb)
into
ATP through glycolysis or the breakdown of creatine phosphate
-
Two systems, Phosphagen and Glycolisis. Glycolysis produces lactic
acid
as a by-product.
-
Provides energy for short bursts, high intensity
Aerobic Energy System
-
Produces energy for long periods of work, low intensity.
-
Breaks down carbs, fats, and finally proteins when needed for energy
-
Slower than anaerobic and takes place in the mitochondria
Carbohydrates
-
Come from muscle glycogen stores and blood glucose
-
Stored in muscle and liver, some in the blood
Fats
-
Mostly stored in adipose tissue, not readily available
-
Must be broken down into fatty acids and transported to muscles
and
further through the plasma membrane to mitochondria.
Proteins
-
Made of amino acids, used when carbs are low
-
When glycogen stores of liver and muscles are low, muscle proteins
are
broken down into amino acids and released into the blood.
-
This is how you lose muscle mass if no glycogen stores available
Hormones:
Catabolic
-
Major ones are glucagon, epinephrine, norepinephrine, cortisol.
-
Break down fuel stores like fat and glycogen, and protein if cortisol
-
Glucagon increases breakdown of fat, released by the pancreas when
low
blood glucose to try to raise blood glucose level by increasing
release
of glucose from liver and activating gluconeogenesis.
-
Cortisol breaks down muscle proteins along with fat and carbs
Anabolic
-
Mainly testosterone, growth hormone, IGF-1, insulin.
-
Testosterone blocks cortisol and stimulates protein synthesis
-
Growth hormone stimulates bone and cartilage growth and protein
synthesis.
-
IGF-1 stimulates growth of bone, cartilage, and muscle
-
Insulin effects muscle synthesis, degradation, and glycogen
replenishment
ENRGY PHASE (4 Main
Goals):
(1) Increase nutrient delivery to muscles and
spare muscle glycogen and protein.
-Consume a
protein and carb drink right before and/or during exercise to
help
maintain muscle glycogen and remain strong throughout training.
(2) Limit Immune system suppression
-
Supplement carb (sugar) drink to decrease cortisol by as much as 80%, and
help fight
against its effects of suppressing the immune system as well as
its
catabolic effects on muscle tissue.
(3) Minimize muscle damage
- Vitamins C and E and
antioxidants may help minimize muscle damage if
taken
during exercise. They have been shown to reduce levels of CPK, an
important
marker of muscle damage.
(4) Set the nutritional stage for a faster
recovery after your workout
- Consume a drink before and
during exercise that contains about 25-30g of
high
glycemic carbs like dextrose or sucrose, 15g whey protein, 1g leucine,
vitamins C
and E, 150-250mg sodium, 100mg potassium, 100mg magnesium.
ANABOLIC PHASE: (5
Main Goals):
(1) Shift metabolic machinery from a
catabolic state to an anabolic state
- A
recovery drink containing both protein and high-glycemic carbs has the
greatest
effect on raising insulin levels; more than either nutrient alone.
- This sets
the stage for an anabolic state and nutrient uptake opportunity
(2) Speed the elimination of metabolic waste
by increasing muscle blood flow
- When
lactic acid levels are high it takes longer for creatine phosphate CP
to be
restored.
- Insulin
has been shown to increase nitrous oxide (NO) production in the
body (more
than 30g arginine supplemented showed), which helps improve
blood flow
for nutrient delivery.
(3) Replenish muscle glycogen stores
- Studies
show the higher the insulin response post exercise the higher the
rate of
glycogen storage. Protein and carbs supplemented together showed
a much
greater increase in storage than either nutrient alone.
- Better
glycogen storage results in faster recovery & better future workouts
- 45
minutes immediately following exercise. Body has depleted many
essential
amino acids, BCAA’s, and glutamine.
(4) Initiate tissue repair and set the stage
for muscle growth
- Studies
show that a carbohydrate/protein supplement after exercise shows
a 38% more
effective response for protein synthesis than amino acids or
carbs
alone.
- It also
suppresses 3-methylhistidine, an indicator of muscle fiber damage
(5) Reduce muscle damage and bolster the
immune system
- Using a
protein/carb recovery drink with glutamine and vitamins C and E
added
showed a great reduction in free-radical formations and CPK levels
- A 3:1 or
4:1 ratio of carbs:protein has been shown to be best. So for every
gram of
protein, consume 3 to 4 grams of simple carbs.
GROWTH PHASE
RAPID SEGMENT: Up to
four hours after workout (2 Main Goals):
(1) Maintain increased insulin sensitivity
- Further
consumption of a lower supplementation of carbs with protein is
needed after
anabolic phase supplementation to keep blood insulin levels
elevated,
& completely recover glycogen
- A drink containing about 15g
whey, 5g casein, 3g leucine, 1g glutamine,
and 2-4g high-glycemic carbs work
well 3-4 hours after workout
(2) Maintain the anabolic state
- Consuming
a high carb and protein meal or supplement two hours after
exercise
and then again four hours after exercise can keep insulin levels
spiked to
their max potential for protein synthesis.
- Leucine has
shown to help maintain a high anabolic state during this time
GROWTH PHASE
SUSTAINED SEGMENT:
After Rapid Segment until next workout (2 Main Goals):
(1) Maintain positive nitrogen balance and
stimulate protein synthesis
- Numerous
studies show if training intensely you should consume .9-1.25g
of protein
per pound of body weight to maintain a positive nitrogen balance
and
negative fat balance, and maximize protein synthesis.
- Consuming
1.4g protein per kilogram body weight showed a greater
increase in
protein synthesis than consuming .9g/kg, but consuming
2.4g/kg body weight showed no further
increase.
(2) Promote protein turnover and muscle
development
- Consuming
all your protein in a large meal may be less effective at
stimulating
protein synthesis than consuming a normal meal and snacking
- You must
consume more calories than you expend to maximize muscle gain
- Diet is
most important during this phase, proper balance of macronutrients
for your
goal is key during this time.
Nutrients and Sports
Supplements:
Carbohydrates
-
Strongly stimulate insulin, which stimulates the transport of amino
acids into the muscle, as well as activates
protein synthesis.
-
Research has shown that a supplement with carbs and protein after
exercise results in 38% faster rate of
protein synthesis than protein
alone.
Arginine
-
Important in helping muscles to
manufacture other amino acids
-
Excellent stimulator of insulin and can increase blood-flow
-
The production of nitric oxide requires arginine
Glutamine
-
Most abundant amino acid in the blood and muscle cells, but can be
depleted through strenuous exercise or
injury
-
Promotes protein synthesis and helps to maintain a positive nitrogen
balance, and prevents muscle breakdown.
-
Supports a healthy immune system
BCAAs (Branched-Chain Amino Acids)
-
Leucine, Isoleucine, and Valine. Help prevent muscle degradation
Creatine
-
Can increase strength and muscle mass gains, necessary for creatine
phosphate (CP) production which rapidly
resynthesizes ATP