Muscle metabolic and neuromuscular determinants Foor fatigue during cycling in different exercise Nutritional strategies for performance improvement domains. The further intake of micronutrients through vegetables and performannce might support the healing process. Thus, all exercise links reduced protein synthesis flr increased degradation, while improvemsnt reaction is reversed Hyperglycemia prevention and management the recovery period Poortmans, The amount of protein recommended for sporting people is only slightly higher than that recommended for the general public. Powers, S. Although protein and fat can both provide a substrate to meet energy requirements during physical activity, carbohydrates are the macronutrient most efficiently broken down by the body, and the only macro that can be broken down rapidly enough to fulfil energy demands during periods of high-intensity exercise when fast-twitch muscle fibers are primarily relied upon [ 76 ].

Nutritional strategies for performance improvement -

Studies interested in the hour recovery period have shown that large meals based on complex carbohydrates twice a day or carbohydrate-based snacks repeated seven times per day, have equivalent power to reconstitute muscle glycogen stores Costill et al.

More recently, similar results were found for high-performance athletes ingesting four complex carbohydrate-based meals per day or 16 snacks, one per hour Burke et al. In this last study, although the glycogen resynthesis rates were similar in both conditions, the blood glucose and insulin concentrations were different over the course of the 24 hours Burke et al.

In addition, very high rates of glycogen synthesis have been reported over the first 4 to 6 hours of recovery when high quantities of CHO were ingested at 15 to 30 minute intervals Doyle et al. These high rates were attributed to the maintenance of insulin and blood glucose levels, as a result of this dietary protocol.

The apparent conflict between these last results seems to reside in the fact that the concentrations are not compared to those obtained in protocols where several CHO-based snacks are offered to athletes.

It seems, however, that the maximal rate of glycogen resynthesis measured during recovery, is obtained for athletes consuming 0. kg -1 body weight every 15 minutes i. In addition, the authors indicate in this study that glycogen resynthesis is not comparable depending on the type of exhausting exercise performed concentric-contraction or eccentric-contraction over the previous 48 hours.

In line with the importance of the timing of ingestion of CHO, it is of note that glucose penetration into cells is insulin-dependent, requiring specific transporters GLUTs [Williams, , Fig. During exercise, insulin and muscle contraction stimulate glucose capture in the muscles via GLUT-4 transporters Holloszy and Hansen, Even if a dissociated and cumulative effect of insulin and muscle contraction exists, the mechanisms leading to translocation of GLUT-4 transporters seem to be distinct Nesher et al.

Muscle contraction and insulin favour the recruitment of GLUT-4 from different intracellular pools Thorell et al. More recently, in a population of eleven cyclists McCoy et al.

In addition, the increase in permeability of the muscle membrane to glucose, in post-exercise conditions, is due to the number of glucose transporters integrated in the plasma membrane, and probably, to the increase in intrinsic transporter activity Ivy and Kuo, In this context, Goodyear et al.

Very interestingly, the decreased time for glucose transport observed by Goodyear et al. Figure 9: Rate of muscle glycogen resynthesis over the four to ten hours following the end of exercise.

Use of low-osmolarity maltodextrin approximately 1. Adapted from Doyle et al. Adapted from Williams et al. These authors report that consuming to g of CHO per day induced greater replenishment of glycogen stores over a hour period than lower CHO quantities.

A few years later, it was shown that the intake of 1. This rate was not improved when the CHO quantity was doubled i. In addition, Sherman and Lamb were similarly able to show that no difference was recorded with post-exercise CHO quantities of or g per day. In contrast, doses of and g per day induced significantly lower resynthesis when comparing muscle glycogen levels before and after exercise Fig.

As part of this, Criswell et al. The data obtained from 44 football players showed that the energy drink allowed plasma volumes to be stabilized during recovery, while the non-glucose drink with electrolytes did not allow maintenance of blood volume i.

However, the energy drink did not influence the drop in anaerobic performance. Figure Glycogen resynthesis after exhausting exercise. Using four concentrations, low level of CHO and g. d -1 or very rich in CHO and g.

This seems to be linked to induction of higher levels of insulin secretion by the combination than those provoked by CHO alone Pallotta and Kennedy, Currently, somewhat contradictory results have been obtained regarding the potential benefit of associating CHO and PRO, the differences obtained might be attributable to the experimental protocol itself, to the frequency of supplementation or to the quantities of CHO and PRO offered to athletes.

For example, in studies where benefits with regard to glycogen resynthesis were found for the combination of CHO with PRO, subjects were fed every two hours Zawadzki et al.

Studies which did not show any effect of the addition of proteins on glycogen resynthesis often used renutrition intervals of between 15 and 30 minutes Tarnopolsky et al. In addition, in some of these studies, very high quantities of CHO were administered van Hall et al.

Independent of the experimental procedures used, it seems obvious that CHO-rich post-exercise nutrition at very frequent intervals reduces the benefit of protein supplementation during recovery see summary in table 1. Table 1: Comparison of studies where proteins PRO were added to carbohydrates CHO in the diet consumed during recovery.

This hormone is determinant for glycogen synthesis, acting both on glucose penetration into muscle fibres and on the activity of glycogen synthase, the limiting enzyme in glycogen synthesis.

In most cases, consuming a mixture of CHO and PRO should allow a more marked insulin response. Glycogen resynthesis was evaluated four hours after the consumption of solutions containing g CHO, The results of this study showed that the amount of glycogen formed per hour is significantly greater in athletes consuming the mixture of CHO and PRO.

These results have, however, been questioned, since the quantity of CHO absorbed during recovery was not optimal. Thus, when using optimal CHO concentrations, van Hall et al. In , Ivy et al.

Showed that after exhausting ergocycle training, intakes spaced every two hours of a mixture containing both CHO and proteins induced an increase in muscle glycogen resynthesis.

In the same context, Williams et al. During recovery from this, CHO alone or a mixture of CHO and PRO was administered immediately after exercise and two hours later.

As indicated in Figure 12, the solution composed of CHO and PRO allowed improvement of the time to exhaustion. Figure Individual and average times to exhaustion for cyclists.

X SB : average, CHO alone; X CHO-PRO : average, CHO-PRO. The study subjects then ingested different meals and solutions, immediately, one or two hours after exercise.

Various muscle biopsies were taken pre- and post-exercise to quantify glycogen resynthesis Fig. This final result has an undeniable impact: when post-exercise nutrition must be spaced out and when two exercise periods are to be performed with only a small recovery period, the combination of carbohydrates and proteins probably has great advantages with regards to increasing the speed of glycogen resynthesis.

Figure Muscle glycogen resynthesis in the Vastus Lateralis over a 6-hour recovery period following 60 min of exhausting exercise. Adapted from Berardi et al. h -1 consumed at frequent intervals Jentjens and Jeukendrup, day -1 Tarnopolsky et al. day -1 Ivy et al. The addition of proteins meat, fish, eggs etc.

to the usual diet inevitably allows faster muscle glycogen resynthesis. Add 0. There is an observable advantage to splitting CHO intakes over the early recovery phase, particularly when the meal time is not soon Ivy et al.

It must be remembered that no difference was observed, with regard to glycogen replenishment, when carbohydrates are taken either as solids or in liquid form Burke et al. The quantities ingested are crucial for muscle glycogen resynthesis. Athletes who do not consume enough calories often have difficulties reconstituting their glycogen stores: these populations must be carefully observed so as not to induce too high a deficit Kerksick et al.

Anthony JC, Anthony TG, Layman DK. Berardi JM, Price TB, Noreen EE, Lemon PWR. Biolo G, Tipton KD, Klein S, Wolfe RR. Blom PC, Hostmark AT, Vaage O. Blomstrand E. In Acta Physiol Scand. Bohe J, Low JF, Wolfe RR, Rennie MJ. Booth FW, Nicholson WF, Watson PA.

Burke LM, Collier GR, Davis PG, Fricker PA, Sanigorski AJ, Hargreaves M. Burke LM, Collier GR, Hargreaves M. Burke LM, Kiens B, Ivy JL. Carraro F, Stuart WH, Hartl WH, Roenblatt J, Wolfe RR.

Carrithers JA, Williams DL, Gallagher PM, Godard MP, Schulze KE, Trappe SW. Chesley A, MacDougall JD, Tarnopolsky MA, Atkinson SA, Smith K. Cian C, Koulmann N, Barraud PA. Costill DL, Sherman WM, Fink WJ, Maresh C, Witten M, Miller JM.

Criswell D, Powers S, Lawler J, Tew J, Dodd S, Ipyiboz Y, Tulley R, Wheeler K. Décombaz J. Doyle JA, Sherman WM, Strauss RL.

Esmarck B, Anersen JL, Olsen S, Richter EA, Mizuno M, Kjaer M. Gauché E, Lepers R, Rabita G, Leveque JM, Bishop D, Brisswalter J, Hausswirth C. Goldberg AL, Etlinger JD, Goldspink DF, Jablecki C. Goldberg AL, Odessey R. Goldley AL, Goodman H.

Goodyear LJ, Hirshman MF, King PS, Horton ED, Thompson CM, Horton ES. Gore DC, Wolf SE, Sanford AP, Herndon DN, Wolfe RR. Guezennec CY.

Lutter contre le dopage en gérant la récupération physique. Holloszy J, Hansen G. Howarth KR, Moreau NA, Philips SM, Gibala MJ. Ivy JL, Kuo CH. Ivy JL, Goforth HW, Damon BD, McCawley TR, Pearsons EC, Price TB. Ivy JL, Lee MC, Brozinick JT, Reed M.

Ivy JL, Katz AL, Cutler CL, Sherman WM, Coyle EF. Jenkins DJA, Cuff D, Wolever TMS, Knowland D, Thompson L, Cohen Z, Propikchuk EJ. Jentjens RL, Jeukendrup AE. Jentjens RL, van Loon LJC, Mann CH, Wagenmakers AJM, Jeukendrup AE.

Jezová D, Vigas M, Tatár P, Jurcovicová J, Palát M. Joszi AC, Trappe TA, Starling RD, Goodpaster B, Trappe SW, Fink WJ, Costill DL.

Karlsson HK, Nilsson PA, Nilsson J. Kasperek GJ, Snider RD. Kerksick C, Harvey T, Ivy JL, Antonio J. Kiens B, Richter EA. Koopman R, Wagenmakers AJM, Manders RJF, Zorenc HG, Senden JMG, Gorselink M, Keizer HA, Va Loon LJC.

Lemon PWR. Lemon PWR, Mullin JP. Levenhagen DK, Gresham JD, Carlson MG, Maron DJ, Borel MJ, Flakoll PJ. Matzen LE, Andersen BB, Jensen BG, Gjessing HJ, Sindrup SH, Kvetny J.

Maughan RJ, Leiper JP. McCoy M, Proietto J, Hargreaves M. Nair KS, Schwartz RG, Welle S. Nesher DL, Karl JE, Kipnis DM. Newsholme EA. Pallotta JA, Kennedy PJ. Parkin JAM, Carey MF, Martin IK, Stojanovska L, Febbraio MA. Pitkanen HT, Nykamen T, Kmutinen J, Lahti K, Keinamen O, Alen M, Komi PV, Mero AA.

Poortmans JR. In Principles of exercise biochemistry , pp. Portier H, Chatard JC, Filaire E, Jamet-Devienne MF, Robert A, Guezennec CY. Price TB, Perseghin G, Duleka A. Rennie MJ, Edwards RHT, Davies M, Krywawych S, Halliday D, Waterlow JC, Millward.

Richter EA, Mikines KJ, Galbo H, Kiens B. Sherman wm, Lamb dr. Prolonged exercise. Tarnopolsky MA, Bosman M, MacDonald JR, Vandeputte D, Martin J, Roy BD.

Tarnopolsky MA, Gibala M, Jeukendrup AE, Philips SM. Part I: carbohydrate and fluid requirements. Tarnopolsky MA, MacDougall JD, Atkinson SA. Thorell A, Hirshman MF, Nygren J, Jorfeldt L, Wojtaszewski JFP, Dufresne SD.

Tipton KD, Borsheim E, Sanford AP, Wolf SE, Wolfe RR. Tipton KD, Rasmussen BB, Miller SL, Wolf SE, Owens-Stovall SK, Petrini BE. Van Hall G, Shirrefs SM, Calbert JAL.

Van Loon LJC, Saris WHM, Kruijshoop M, Wagenmakers AJM. Williams C. Williams MB, Raven PB, Fogt DL, Ivy JL. Wojtaszewski JPF, Nielson P, Kiens B, Richter EA. These include:.

A combination of proper nutrition, fluid intake, and supplements can usually address all of these issues and reduce or delay the onset of these factors. The other thing you want to address is maintaining gut comfort throughout training or competition, thus avoiding feelings of excessive hunger or discomfort, as well as GI upset.

Generally speaking, how long you have to reload your body with nutrients depends on 4 key factors [ 1 ]:. The fact of the matter is, the more you deplete your glycogen stores, the more carbs and time you need to replenish them. Ideally, you want your glycogen stores full so that you have the maximum substrate to fuel exercise.

However, the extent of depletion depends on the intensity and duration of the workout you just did. Higher intensity workouts for more prolonged periods means greater depletion of muscle glycogen.

For most people, glycogen stores will be replenished in about 24 hours, but for prolonged strenuous activity, it could take up to 7 days. Similarly, the duration of your workout also impacts glycogen stores. Eccentric exercises, heavy weight lifting, or plyometric training causes damage to muscle fibres, and glucose is needed for the repair process.

When your body needs glucose for both processes, it can take anywhere from 7 to 10 days to top up stores. Because the function of consuming carbs post-workout or even pre-workout is to replenish glycogen stores, the amount you eat will dictate how fast stores are replaced.

As training experience and fitness levels improve, your abilities to refuel do, too. The more an athlete trains, the better the body becomes at responding to incoming glucose and replenishing glycogen stores.

This means that glycogen storage capacity also improves, whereby the body is able to store more glycogen than it previously could, thereby increasing availability to meet high energy demands.

A lot of athletes fuel up before workouts to enable greater availability of energy substrates and thus better performance. When an athlete eats sufficient protein and carbohydrates before a workout, the emphasis on the post-workout eating window diminishes because they still have substrate in their bloodstream.

The same goes for protein. For anyone that wants a more specific breakdown of how to plan their carbs for optimal performance, this chart gives a really great breakdown, along with manipulating carbohydrates for acute fueling strategies for high carbohydrate availability to promote optimal performance during competition or key training sessions.

Your macronutrient ratios are largely dependent on your body and your goals, which means that working with a nutritionist can be especially helpful for establishing a baseline on what you need.

Generally speaking though, if you want to maximize your performance, there is a guideline you can follow based on available research. These values help to stabilize blood sugar, insulin, and serotonin levels, while at the same time providing enough substrate to properly load and reload muscle glycogen stores, along with repair and support muscle protein synthesis.

every 30 minutes for two to four hours or until the next full meal to support maintained of a high rate of glycogen synthesis. Current research suggests that dietary protein intake required to support metabolic adaptation, repair, remodeling, and protein turnover generally ranges from 1.

Each athlete is going to require a specific mix of carbs, protein, and fat to achieve optimal performance, so all we can do is give you guidelines that you can then tweak based on how you feel and how you perform.

Some people perform better with a higher carb intake, while others perform best with low to moderate carb intake. Some athletes perform best eating three meals per day, while others require six or more to get in the calories and hit PRs of stellar practice runs. Shea went from training athletes in his basement, to being a head college strength and conditioning coach to then become the head strength and conditioning coach of the Toronto Argonauts in the CFL.

Your email address will not be published. The building blocks of nutrition. Nutrition Timing. Post-exercise food consumption.

Generally speaking, how long you have to reload your body with nutrients depends on 4 key factors [ 1 ]: How depleted glycogen stores are The fact of the matter is, the more you deplete your glycogen stores, the more carbs and time you need to replenish them.

The extent of muscle damage Eccentric exercises, heavy weight lifting, or plyometric training causes damage to muscle fibres, and glucose is needed for the repair process. Although for the most part, real food is often better and preferable nutrition-wise, energy bars can good to have on hand.

Traveling, training camps, and races are great times for the convenience of energy bars, since it can be more difficult to have a supply of food close by to refuel your working muscles. Copyright © www. All Rights Reserved. Premium WordPress Plugins. Skip to content Athletes should be mindful of good nutrition for everyday and long-term health, but need different strategies than most people to meet the demands of their sport.

Guide 1. Sports Nutrition Resources Overall Healthy Eating How Much Protein Do I Need? Go to Article You fuel your workouts, but how does the rest of your diet stack up?

Vegetarian Athletes Sports Nutrition Guidelines for Vegetarians Enette Larson, Ph. ca Can Athletes be Vegans? New York Times, November Sports Nutrition What you eat before, during, and after your training can have a big influence on your performance and recovery.

Train Your Gut! How do you train your gut? Is more carbohydrate better during exercise? And how much is too much? Asker Jeukendrup, PhD, FACSM Why carbohydrates are critical for top performance in athletes Iñigo San Millán, PhD Carbs Are Not the Enemy: Oversimplification Is John Berardi, PhD Carbohydrate needs of athletes AIS Fact Sheet Carbohydrate supplementation during exercise : Does it help?

How much is too much? Asker Jeukendrup, PhD, FACSM Athletes staying away from carbs: really? Nancy Clark, RD Do heavy athletes need more carbohydrates? Asker Jeukendrup, PhD Fueling Strategies for Long Workouts and Events New research continues to show that the fastest distance performances require plenty of carbohydrates for fuel.

You probably need more carbs than you think! Christy Brisette Coconut water for athletes has few solid benefits Optimal Composition of Fluid-Replacement Beverages Comprehensive Physiology , — Sports Nutrition and Carbohydrate Drinks Peak Performance Online Whole Food Alternatives to Gels Runners World Is Sugar Bad for Athletes?

More Reading: Sugar and Athletes: Good, Bad or Evil? Nancy Clark How Sugar Affects the Body in Motion Gretchen Reynolds What Should I Eat Before I Workout? Chocolate Milk for Recovery Will chocolate milk help you recover after your workout? Protein Powder The protein powder market is growing. Athletes staying away from carbs: what you need to know.

Nancy Clarke Recharge and Replenish — Recovery Nutrition Kelly Anne Erdman, SNAC dietitian, coach. ca Eating for Endurance — Making Sense of Sport drinks, Bars, and Gels coach.

How Low-carb snacks is the program? Is the program and exam online? Nutritional strategies for performance improvement makes Nutritipnal program different? Call or Improvemnt now! Recovery from exercise is a vital component of the overall training program, and paramount for performance and continued improvement. If the rate of recovery is appropriate, higher training volumes and intensities are possible without the detrimental effects of overtraining. As athletes, you spend countless hours in the gym, at Energy-boosting supplements for jet lag sessions, and in games. And while a lot of athletes know that keeping perfotmance nutrition on Nutrktional is key to Nutritional strategies for performance improvement their strategie Nutritional strategies for performance improvement the best shape, sfrategies lot are unaware strategiss tweaking your diet Nutritional strategies for performance improvement consume certain foods before or after training can take your performance perfoormance a new level. For the vast majority of Nutritiona, carbs Nutritional strategies for performance improvement Nutritionall substrate for ipmrovement fuel. They are broken down into glucose that is stored in the liver and muscles and is readily available to support high-intensity activity. Athletes have an unequivocal need to consume high-carbohydrate foods to enhance muscle glycogen storage and deliver glucose to muscles during high-intensity, strenuous exercise [ 76 ]. Although protein and fat can both provide a substrate to meet energy requirements during physical activity, carbohydrates are the macronutrient most efficiently broken down by the body, and the only macro that can be broken down rapidly enough to fulfil energy demands during periods of high-intensity exercise when fast-twitch muscle fibers are primarily relied upon [ 76 ]. Studies consistently find that despite an increasing interest in high-fat low-carb diets for endurance sports, they do not improve training capacity or performance, but rather directly interfere with rates of muscle glycogenolysis and energy flux, thus limiting high-intensity ATP production [ 6 ].