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My Hybrid Athlete Diet (Running + Lifting) - VLOG 007Exercise performance nutrition -
In: Miller MD, Thompson SR. Philadelphia, PA: Elsevier; chap Riley E, Moriarty A. In: Madden CC, Putukian M, Eric C. McCarty EC, Craig C.
Young CC, eds. Netter's Sports Medicine. Philadelphia, PA: Elsevier; chap 5. Thomas DT, Erdman KA, Burke LM.
Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance. J Acad Nutr Diet. PMID: pubmed. Updated by: Linda J. Vorvick, MD, Clinical Professor, Department of Family Medicine, UW Medicine, School of Medicine, University of Washington, Seattle, WA.
Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A. Editorial team. Nutrition and athletic performance.
You are more likely to be tired and perform poorly during sports when you do not get enough: Calories Carbohydrates Fluids Iron, vitamins, and other minerals Protein.
However, the amount of each food group you need will depend on: The type of sport The amount of training you do The amount of time you spend doing the activity or exercise People tend to overestimate the amount of calories they burn per workout so it is important to avoid taking in more energy than you expend exercising.
Complex carbohydrates are found in foods such as pasta, bagels, whole grain breads, and rice. They provide energy, fiber , vitamins, and minerals. These foods are low in fat. Simple sugars , such as soft drinks, jams and jellies, and candy provide a lot of calories, but they do not provide vitamins, minerals, and other nutrients.
What matters most is the total amount of carbohydrates you eat each day. A little more than half of your calories should come from carbohydrates. You can satisfy this need by having: Five to ten ounces to milliliters of a sports drink every 15 to 20 minutes Two to three handfuls of pretzels One-half to two-thirds cup 40 to 55 grams of low-fat granola After exercise, you need to eat carbohydrates to rebuild the stores of energy in your muscles if you are working out heavily.
People who exercise or train for more than 90 minutes should eat or drink more carbohydrates, possibly with protein, 2 hours later. Try a sports bar, trail mix with nuts, or yogurt and granola For workouts lasting less than 60 minute, water is most often all that is needed.
PROTEIN Protein is important for muscle growth and to repair body tissues. But it is also a myth that a high-protein diet will promote muscle growth.
Only strength training and exercise will change muscle. Athletes, even body builders, need only a little bit of extra protein to support muscle growth. Athletes can easily meet this increased need by eating more total calories eating more food. Too much protein in the diet: Will be stored as increased body fat Can increase the chance for dehydration not enough fluids in the body Can lead to loss of calcium Can put an added burden on the kidneys Often, people who focus on eating extra protein may not get enough carbohydrates, which are the most important source of energy during exercise.
Amino acid supplements and eating a lot of protein are not recommended. WATER AND OTHER FLUIDS Water is the most important, yet overlooked, nutrient for athletes.
Some ideas for keeping enough fluids in the body include: Make sure you drink plenty of fluids with every meal, whether or not you will be exercising.
Drink about 16 ounces 2 cups or milliliters of water 2 hours before a workout. It is important to start exercising with enough water in your body.
Water is best for the first hour. Switching to an energy drink after the first hour will help you get enough electrolytes. Drink even when you no longer feel thirsty.
Pouring water over your head might feel good, but it will not get fluids into your body. Alternative Names. Exercise - nutrition; Exercise - fluids; Exercise - hydration.
This eating strategy has been shown to supersaturate carbohydrate stores prior to competition and improve endurance exercise capacity [ 2 , 40 ]. Thus, the type of meal, amount of carbohydrate consumed, and timing of eating are important factors to maximize glycogen storage and in maintaining carbohydrate availability during training while also potentially decreasing the incidence of overtraining.
The ISSN has adopted a position stand on nutrient timing in [ ] that has been subsequently revised [ 13 ] and can be summarized with the following points:. The importance of this strategy is increased when poor feeding or recovery strategies were employed prior to exercise commencement.
Consequently, when carbohydrate delivery is inadequate, adding protein may help increase performance, mitigate muscle damage, promote euglycemia, and facilitate glycogen re-synthesis.
Ingesting efficacious doses 10—12 g of essential amino acids EAAs either in free form or as a protein bolus in 20—40 g doses 0. However, the size 0. Post-exercise ingestion immediately-post to 2 h post of high-quality protein sources stimulates robust increases in MPS. Similar increases in MPS have been found when high-quality proteins are ingested immediately before exercise.
Vitamins are essential organic compounds that serve to regulate metabolic and neurological processes, energy synthesis, and prevent destruction of cells. Water-soluble vitamins consist of the entire complex of B-vitamins and vitamin C. Since these vitamins are water-soluble, excessive intake of these vitamins are eliminated in urine, with few exceptions e.
vitamin B6, which can cause peripheral nerve damage when consumed in excessive amounts. Table 1 describes the RDA, proposed ergogenic benefit, and summary of research findings for fat and water-soluble vitamins. Research has demonstrated that specific vitamins possess various health benefits e.
Alternatively, if an athlete is deficient in a vitamin, supplementation or diet modifications to improve vitamin status can consistently improve health and performance [ ]. For example, Paschalis and colleagues [ ] supplemented individuals who were low in vitamin C for 30 days and reported these individuals had significantly lower VO 2 Max levels than a group of males who were high in vitamin C.
Further, after 30 days of supplementation, VO 2 Max significantly improved in the low vitamin C cohort as did baseline levels of oxidative stress of oxidative stress. Furthermore, while optimal levels of vitamin D have been linked to improved muscle health [ ] and strength [ ] in general populations, research studies conducted in athletes generally fail to report on the ergogenic impact of vitamin D in athletes [ , ].
However, equivocal evidence from Wyon et al. The remaining vitamins reviewed appear to have little ergogenic value for athletes who consume a normal, nutrient dense diet. Finally, athletes may desire to consume a vitamin or mineral for various health non-performance related reasons including niacin to elevate high density lipoprotein HDL cholesterol levels and decrease risk of heart disease niacin , vitamin E for its antioxidant potential, vitamin D for its ability to preserve musculoskeletal function, or vitamin C to promote and maintain a healthy immune system.
Minerals are essential inorganic elements necessary for a host of metabolic processes. Minerals serve as structure for tissue, important components of enzymes and hormones, and regulators of metabolic and neural control.
Notably, acute changes in sodium, potassium and magnesium throughout a continued bout of moderate to high intensity exercise are considerable. In these situations, athletes must work to ingest foods and fluids to replace these losses, while physiological adaptations to sweat composition and fluid retention will also occur to promote a necessary balance.
Like vitamins, when mineral status is inadequate, exercise capacity may be reduced and when minerals are supplemented in deficient athletes, exercise capacity has been shown to improve [ ]. However, scientific reports consistently fail to document a performance improvement due to mineral supplementation when vitamin and mineral status is adequate [ , , ].
Table 2 describes minerals that have been purported to affect exercise capacity in athletes. For example, calcium supplementation in athletes susceptible to premature osteoporosis may help maintain bone mass [ ]. Increasing dietary availability of salt sodium chloride during the initial days of exercise training in the heat helps to maintain fluid balance and prevent dehydration.
Finally, zinc supplementation during training can support changes in immune status in response to exercise training. However, there is little evidence that boron, chromium, magnesium, or vanadium affect exercise capacity or training adaptations in healthy individuals eating a normal diet.
The most important nutritional ergogenic aid for athletes is water and limiting dehydration during exercise is one of the most effective ways to maintain exercise capacity.
Before starting exercise, it is highly recommended that individuals are adequately hydrated [ ]. When one considers that average sweat rates are reported to be 0. For this reason, it is critical that athletes adopt a mind set to prevent dehydration first by promoting optimal levels of pre-exercise hydration.
Throughout the day and without any consideration of when exercise is occurring, a key goal is for an athlete to drink enough fluids to maintain their body weight. Next, athletes can promote optimal pre-exercise hydration by ingesting mL of water or sports drinks the night before a competition, another mL upon waking and then another — mL of cool water or sports drink 20—30 min before the onset of exercise.
Consequently, to maintain fluid balance and prevent dehydration, athletes need to plan on ingesting 0. This requires frequent every 5—15 min ingestion of 12—16 fluid ounces of cold water or a sports drink during exercise [ , , , , ].
Athletes should not depend on thirst to prompt them to drink because people do not typically get thirsty until they have lost a significant amount of fluid through sweat. Additionally, athletes should weigh themselves prior to and following exercise training to monitor changes in fluid balance and then can work to replace their lost fluid [ , , , , ].
During and after exercise, athletes should consume three cups of water for every pound lost during exercise to promote adequate rehydration [ ]. A primary goal soon after exercise should be to completely replace lost fluid and electrolytes during a training session or competition.
Additionally, sodium intake in the form of glucose-electrolyte solutions vs. only drinking water and making food choices and modifications added salt to foods should be considered during the rehydration process to further promote euhydration [ ]. Finally, inappropriate and excessive weight loss techniques e.
are considered dangerous and should be prohibited. Sport nutritionists, dietitians, and athletic trainers can play an important role in educating athletes and coaches about proper hydration methods and supervising fluid intake during training and competition.
Educating athletes and coaches about nutrition and how to structure their diet to optimize performance and recovery are key areas of involvement for sport dietitians and nutritionists. Currently, use of dietary supplements by athletes and athletic populations is widespread while their overall need and efficacy of certain ingredients remain up for debate.
Dietary supplements can play a meaningful role in helping athletes consume the proper amount of calories, macro- and micronutrients. Dietary supplements are not intended to replace a healthy diet. Supplementation with these nutrients in clinically validated amounts and at opportune times can help augment the normal diet to help optimize performance or support adaptations towards a training outcome.
Sport dietitians and nutritionists must be aware of the current data regarding nutrition, exercise, and performance and be honest about educating their clients about results of various studies whether pro or con. Currently, misleading information is available to the public and this position stand is intended to objectively rate many of the available ingredients.
Additionally, athletes, coaches and trainers need to also heed the recommendations of scientists when recommendations are made according to the available literature and what will hopefully be free of bias. We recognize that some ingredients may exhibit little potential to stimulate training adaptations or operate in an ergogenic fashion, but may favorably impact muscle recovery or exhibit health benefits that may be helpful for some populations.
These outcomes are not the primary focus of this review and consequently, will not be discussed with the same level of detail. Consequently, meal replacements should be used in place of a meal during unique situations and are not intended to replace all meals.
Care should also be taken to make sure they do not contain any banned or prohibited nutrients. The following section provides an analysis of the scientific literature regarding nutritional supplements purported to promote skeletal muscle accretion in conjunction with the completion of a well-designed exercise-training program.
An overview of each supplement and a general interpretation of how they should be categorized is provided throughout the text. Table 3 summarizes how every supplement discussed in this article is categorized.
However, within each category all supplements are ordered alphabetically. For example, increases in body mass and lean mass are desired adaptations for many American football or rugby players and may improve performance in these activities.
In contrast, decreases in body mass or fat mass may promote increases in performance such as cyclists and gymnasts whereby athletes such as wrestlers, weightlifters and boxers may need to rapidly reduce weight while maintaining muscle mass, strength and power.
HMB is a metabolite of the amino acid leucine. It is well-documented that supplementing with 1. The currently established minimal effective dose of HMB is 1.
To optimize HMB retention, its recommend to split the daily dose of 3 g into three equal doses of 1 g each with breakfast, lunch or pre-exercise, bedtime [ ]. From a safety perspective, dosages of 1. The effects of HMB supplementation in trained athletes are less clear with selected studies reporting non-significant gains in muscle mass [ , , ].
In this respect, it has been suggested by Wilson and colleagues [ 15 ] that program design periodized resistance training models and duration of supplementation minimum of 6 weeks likely operate as key factors. Before and after each supplementation period, body composition and performance parameters were assessed.
When HMB was provided, fat mass was significantly reduced while changes in lean mass were not significant between groups. The same research group published data of 58 highly trained males athletes who supplemented with either 3 g of calcium-HMB or placebo for 12 weeks in a randomized, double-blind, crossover fashion [ ].
In this report, fat mass was found to be significantly reduced while fat-free mass was significantly increased. Finally, Durkalec-Michalski and investigators [ ] supplemented 42 highly-trained combat sport athletes for 12 weeks with either a placebo or 3 g of calcium-HMB in a randomized, double-blind, crossover fashion.
In conclusion, a growing body of literature continues to offer support that HMB supplementation at dosages of 1. In our view, the most effective nutritional supplement available to athletes to increase high intensity exercise capacity and muscle mass during training is creatine monohydrate.
Body mass increases are typically one to two kilograms greater than controls during 4—12 weeks of training [ ]. The gains in muscle mass appear to be a result of an improved ability to perform high intensity exercise enabling an athlete to train harder and thereby promote greater training adaptations and muscle hypertrophy [ , , , ].
The only clinically significant side effect occasionally reported from creatine monohydrate supplementation has been the potential for weight gain [ , , , ].
The ISSN position stand on creatine monohydrate [ 10 ] summarizes their findings as this:. Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training.
Creatine monohydrate supplementation is not only safe, but has been reported to have a number of therapeutic benefits in healthy and diseased populations ranging from infants to the elderly.
If proper precautions and supervision are provided, creatine monohydrate supplementation in children and adolescent athletes is acceptable and may provide a nutritional alternative with a favorable safety profile to potentially dangerous anabolic androgenic drugs.
At present, creatine monohydrate is the most extensively studied and clinically effective form of creatine for use in nutritional supplements in terms of muscle uptake and ability to increase high-intensity exercise capacity.
The addition of carbohydrate or carbohydrate and protein to a creatine supplement appears to increase muscular uptake of creatine, although the effect on performance measures may not be greater than using creatine monohydrate alone.
Initially, ingesting smaller amounts of creatine monohydrate e. Clinical populations have been supplemented with high levels of creatine monohydrate 0. Further research is warranted to examine the potential medical benefits of creatine monohydrate and precursors like guanidinoacetic acid on sport, health and medicine.
Research examining the impact of the essential amino acids on stimulating muscle protein synthesis is an extremely popular area. Theoretically, this may enhance increases in fat-free mass, but to date limited evidence exists to demonstrate that supplementation with non-intact sources of EAAs e.
Moreover, other research has indicated that changes in muscle protein synthesis may not correlate with phenotypic adaptations to exercise training [ ]. An abundance of evidence is available, however, to indicate that ingestion of high-quality protein sources can heighten adaptations to resistance training [ ].
While various methods of protein quality assessment exist, most of these approaches center upon the amount of EAAs that are found within the protein source, and in nearly all situations, the highest quality protein sources are those containing the highest amounts of EAAs. To this point, a number of published studies are available that state the EAAs operate as a prerequisite to stimulate peak rates of muscle protein synthesis [ , , , ].
To better understand the impact of ingesting free-form amino acids versus an intact protein source, Katsanos et al. Protein accrual was greater when the amino acid dose was provided in an intact source. While the EAAs are comprised of nine separate amino acids, some individual EAAs have received considerable attention for their potential role in impacting protein translation and muscle protein synthesis.
In this respect, the branched-chain amino acids have been highlighted for their predominant role in stimulating muscle protein synthesis [ , ]. Interestingly, Moberg and investigators [ ] had trained volunteers complete a standardized bout of resistance training in conjunction with ingestion of placebo, leucine, BCAA or EAA while measuring changes in post-exercise activation of p70s6k.
They concluded that EAA ingestion led to a nine-fold greater increase in p70s6k activation and that these results were primarily attributable to the BCAAs. Finally, a study by Jackman et al.
While significant, this magnitude of change was notably less than the post-exercise MPS responses seen when doses of whey protein that delivered similar amounts of the BCAAs were consumed [ 88 , ]. These outcomes led the authors to conclude that the full complement of EAAs was advised to maximally stimulate increases in MPS.
Of all the interest captured by the BCAAs, leucine is accepted to be the primary driver of acute changes in protein translation. In this respect, Dreyer et al. In this respect, Jager et al.
A growing body of literature is available that suggests higher amounts of protein are needed by exercising individuals to optimize exercise training adaptations [ 11 , 83 , , ]. Collectively, these sources indicate that people undergoing intense training with the primary intention to promote accretion of fat-free mass should consume between 1.
Tang and colleagues [ 95 ] conducted a classic study that examined the ability of three different sources of protein hydrolyzed whey isolate, micellar casein and soy isolate to stimulate acute changes in muscle protein synthesis both at rest and after a single bout of resistance exercise.
These authors concluded that all three protein sources significantly increased muscle protein synthesis rates both at rest and in response to resistance exercise.
When this response is extrapolated over the course of several weeks, multiple studies have reported on the ability of different forms of protein to significantly increase fat-free mass while resistance training [ 70 , , , , , , ]. Cermak et al. Data from 22 separate published studies that included research participants were included in the analysis.
These authors concluded that protein supplementation demonstrated a positive effect of fat-free mass and lower-body strength in both younger and older participants. Similarly, Morton and investigators [ 83 ] published results from a meta-analysis that also included a meta-regression approach involving data from 49 studies and participants.
They concluded that the ability of protein to positively impact fat-free mass accretion increases up to approximately 1.
Although more research is necessary in this area, evidence clearly indicates that protein needs of individuals engaged in intense training are elevated and consequently those athletes who achieve higher intakes of protein while training promote greater changes in fat-free mass.
Beyond the impact of protein to foster greater training-induced adaptations such as increases in strength and muscle mass, several studies have examined the ability of different types of protein to stimulate changes in fat-free mass [ , , , , ] while several studies and reviews have critically explored the role protein may play in achieving weight loss in athletes [ , ] as well as during periods of caloric restriction [ , ].
It is the position stand of ISSN that exercising individuals need approximately 1. ATP is the primary intracellular energy source and in addition, has extensive extracellular functions including the increase in skeletal muscle calcium permeability and vasodilation. While intravenous administration of ATP is bioavailable [ ], several studies have shown that oral ATP is not systematically bioavailable [ ].
However, chronic supplementation with ATP increases the capacity to synthesize ATP within the erythrocytes without increasing resting concentrations in the plasma, thereby minimizing exercise-induced drops in ATP levels [ ].
Oral ATP supplementation has demonstrated initial ergogenic properties, after a single dose, improving total weight lifted and total number of repetitions [ ].
ATP may increase blood flow to the exercising muscle [ ] and may reduce fatigue and increase peak power output during later bouts of repeated bouts exercise [ ]. ATP may also support greater recovery and lean mass maintenance under high volume training [ ], however, this has only been reported in one previous study.
In addition, ATP supplementation in clinical populations has been shown to improve strength, reduce pain after knee surgery, and reduce the length of the hospital stay [ ]. However, given the limited number of human studies of ATP on increasing exercise-induced gains in muscle mass, more chronic human training studies are warranted.
Leucine, in particular, is recognized as a keystone of sorts that when provided in the correct amounts 3—6 g activates the mTORC1 complex resulting in favorable initiation of translation [ ]. To highlight this impact for leucine, varying doses of whey protein and leucine levels were provided to exercising men at rest and in response to an acute bout of lower-body resistance exercise to examine the muscle protein synthetic response.
Interestingly, when a low dose of whey protein 6. While the g dose of whey protein did favorably sustain the increases in muscle protein synthesis, the added leucine highlights an important role for leucine in stimulating muscle protein synthesis in response to resistance exercise [ ].
For these reasons, it has been speculated that the leucine content of whey protein and other high-quality protein sources have been suggested to be primary reasons for their ability to stimulate favorable adaptations to resistance training [ , ].
Theoretically, BCAA supplementation during intense training may help minimize protein degradation and thereby lead to greater gains in or limit losses of fat-free mass, but only limited evidence exists to support this hypothesis.
Bigard and associates [ ] reported that BCAA supplementation appeared to minimize loss of muscle mass in subjects training at altitude for 6 weeks. Alternatively, Spillane and colleagues [ ] reported that 8 weeks of resistance training while supplementing with either 9 g of BCAAs or placebo did not impact body composition or muscle performance.
Most recently, Jackman et al. As mixed outcomes cloud the ability to make clear determinations, studies strongly suggest a mechanistic role for BCAAs and in particular leucine, yet translational data fails to consistently support the need for BCAA supplementation.
Alternatively, multiple studies do support BCAAs ability to mitigate recovery from damaging exercise while their ability to favorably impact resistance training adaptations needs further research.
This will be discussed in a later section. Phosphatidic acid PA is a diacyl-glycerophospholipid that is enriched in eukaryotic cell membranes and it can act as a signalling lipid [ ].
Interestingly, PA has been repeatedly shown to activate the mammalian target of rapamycin mTOR signalling in muscle; an effect which ultimately leads to increases in muscle protein synthesis.
For instance, Fang et al. Hornberger et al. Hoffman et al. Joy et al. A third study confirmed the beneficial effects of PA on exercise-induced gains in lean body mass [ ]. The currently established dose of PA is mg per day and another study investigating lower doses, and mg per day, failed to show significant benefits on lean body mass [ ].
Hence, preliminary human research suggests that PA supplementation can increase anabolic signalling in skeletal muscle and enhance gains in muscle mass with resistance training. Given that PA supplementation studies are in their infancy relative to other muscle-building supplements e.
Agmatine, the decarboxylation product of the amino acid L-arginine, has shown different biological effects in different in vitro and animal models [ ] indicating potential benefits in an athletic population.
Agmatine is thought to improve insulin release and glucose uptake, assist in the secretion of luteinizing hormone, influence the nitric oxide signalling pathway, offer protection from oxidative stress, and is potentially involved in neurotransmission [ ]. It is mostly found in fermented foods [ ], with higher levels found in alcoholic beverages.
Currently, nearly all research involving agmatine is commonly from animal research models and no human studies have been conducted to examine its impact on blood flow or impacting resistance training adaptations such as strength and body composition. There does not appear to be any scientific evidence that Agmatine supports increases in lean body mass or muscular performance.
α-ketoglutarate α-KG is an intermediate in the Krebs cycle that is involved in aerobic energy metabolism and may function to stimulate nitric oxide production. There is some clinical evidence that α-KG may serve as an anticatabolic nutrient after surgery [ , ]. However, it is unclear whether α-KG supplementation during training may affect training adaptations.
Very little research has been conducted on just alpha-ketoglutarate in humans to examine exercise outcomes. For example, Little and colleagues [ ] supplemented with creatine, a combination of creatine, α-KG, taurine, BCAA and medium-chain triglycerides, or a placebo.
The combination of nutrients increased the maximal number of bench press repetitions completed and Wingate peak power while no changes were reported in the placebo group.
Campbell and investigators [ ] supplemented 35 healthy trained men with 2 g of arginine and 2 g of α-KG or placebo in a double-blind manner while resistance training for 8 weeks. Finally, Willoughby and colleagues [ ] examined the results of arginine α-KG supplementation in relation to increasing nitric oxide production vasodilation during resistance exercise , hemodynamics, brachial artery flow, circulating levels of l-arginine, and asymmetric dimethyl arginine in active males.
This study found that although plasma L-arginine increased, there was no significant impact of supplementation on nitric oxide production after a bout of resistance exercise.
Due to the lack of research on α-KG examining its impact on exercise training adaptations, its use cannot be recommended at this time. Arginine is commonly classified as a conditionally essential amino acid and has been linked to nitric oxide production and increases in blood flow that are purported to then stimulate enhanced nutrient and hormone delivery and favorably impact resistance training adaptations [ ].
To date, few studies have examined the independent impact of arginine on the ability to enhance fat-free mass increases while resistance training. Tang and colleagues [ ] used an acute model to examine the ability of an oral g dose of arginine to stimulate changes in muscle protein synthesis.
These authors reported that arginine administration failed to impact muscle protein synthesis or femoral artery blood flow.
Growth hormone levels did rise in response to arginine ingestion, which contrasts with the findings of Forbes et al. Regardless, the Tang study [ ] and others [ , ] failed to link the increase in growth hormone to changes in rates of muscle protein synthesis.
Notably, other studies have also failed to show a change in blood flow after arginine ingestion, one of its key purported benefits [ , ]. Campbell and colleagues published outcomes from an 8 week resistance training study that supplemented healthy men in a double-blind fashion with either a placebo or 2 g of arginine and 2 g of α-ketoglutarate.
No changes in fat mass or fat-free mass were reported in this study. Therefore, due to the limited data of arginine supplementation on stimulating further increases of exercise in muscle mass, its use for is not recommended at this time. Boron is a trace mineral whose physiological role is not clearly understood.
A number of proposed functions have been touted for boron: vitamin D metabolism, macromineral metabolism, immune support, increase testosterone levels and promote anabolism [ ].
Due to a lack of scientific evidence surrounding boron, no official Daily Reference Intake DRI is established. Several studies have evaluated the effects of boron supplementation during training on strength and body composition alterations. However, these studies conducted on male bodybuilders indicate that boron supplementation 2.
Further, two investigations [ , ] examined the impact of boron supplementation on bone mineral density in athletic and sedentary populations.
In both investigations, boron supplementation did not significantly influence bone mineral density. Therefore, due to the limited findings on boron supplementation, its use is not recommended, and more research is warranted to determine its physiological impact. Chromium is a trace mineral that is actively involved in macronutrient metabolism.
Clinical studies have suggested that chromium potentiates the effects of insulin, particularly in diabetic populations. Due to its close interaction with insulin, chromium supplementation has been theorized to impact anabolism and exercise training adaptations.
Initial research was promising with chromium supplementation being associated with increases in muscle and strength, particularly in women [ , , ]. Most recently, chromium supplementation was investigated for its ability to impact glycogen synthesis after high-intensity exercise and was found to exert no impact over recovery of glycogen [ ].
In summary, chromium supplementation appears to exert very little potential for its ability to stimulate or support improvements in fat-free mass.
Animal studies indicate that adding CLA to dietary feed decreases body fat, increases muscle and bone mass, has anti-cancer properties, enhances immunity, and inhibits progression of heart disease [ , , ]. Although animal studies are impressive [ , , ], human studies, at best, suggest a modest ability, independent of exercise or diet changes, of CLA to stimulate fat loss [ , , , ].
Moreover, very little research has been conducted on CLA to better understand if any scenario exists where its use may be justified. Initial work by Pinkoski et al.
Two studies are available that supplemented exercising younger [ ] and older individuals [ ] with a combination of CLA and creatine and reported significant improvements in strength and body composition, but these results are thought to be the result of creatine.
Currently, it seems there is little evidence that CLA supplementation during training can affect lean tissue accretion and has limited efficacy [ ]. Also known as aspartate, aspartic acid is a non-essential amino acid. Two isomers exist within aspartic acid: L-Aspartic acid and D-Aspartic acid.
D-Aspartic acid is thought to help boost athletic performance and function as a testosterone booster. It is also used to conserve muscle mass. While limited research is available in humans examining D-aspartic, Willoughby and Leutholtz [ ] published a study to determine the impact of D-aspartic acid in relation to testosterone levels and performance in resistance-trained males.
The results showed D-aspartic acid did not impact testosterone levels nor did it improve any aspect of performance. In agreement, Melville and colleagues [ ] had participants supplement with either three or 6 g of D-aspartic acid and concluded that neither dose of D-aspartic acid stimulated any changes in testosterone and other anabolic hormones.
Later, Melville et al. Based on the currently available literature, D-aspartic acid is not recommended to improve muscle health. Ecdysterones also known as ectysterone, 20 β-Hydroxyecdysterone, turkesterone, ponasterone, ecdysone, or ecdystene are naturally derived phytoecdysteroids i.
They are typically extracted from the herbs Leuza rhaptonticum sp. They can also be found in high concentrations in the herb Suma also known as Brazilian Ginseng or Pfaffia.
Initial interest was generated for ecdysterones due to reports of research from Russia and Czechoslovakia that indicated a potential physiological benefit in insects and animals [ , , , ]. A review by Bucci on various herbals and exercise performance also mentioned suma ecdysterone [ ].
Unfortunately, the initial work was available in obscure journals with sub-standard study designs and presentation of results.
In , Wilborn and coworkers [ ] completed what remains as the only study in humans to examine the impact of ecdysterones while resistance training. Ecdysterones are not recommended for supplementation to increase training adaptations or performance.
Fenugreek trigonella foenum-graecum is an Ayurvedic herb historically used to enhance masculinity and libido. Fenugreek extract has been shown to increase testosterone levels by decreasing the activity of the aromatase enzyme metabolizing testosterone into estradiol [ , ].
Initial research by Poole et al. After 8 weeks of supplementing and resistance training, significantly greater improvements in body fat, lower body strength, and upper body strength were observed. Wankhede and colleagues [ ] reported a significant increase in repetitions performed to failure using the bench press and a reduction in body fat when mg Fenugreek extract was consumed while following a resistance training program.
Initial research using Fenugreek extract suggests it may help improve resistance-training adaptations, but more research in different populations is needed before any further recommendations can be made.
Gamma oryzanol is a mixture of a plant sterol and ferulic acid theorized to increase anabolic hormonal responses, strength and muscle mass during training [ , ]. Although data are limited, one study reported no effect of 0.
Most recently, Eslami and colleagues [ ] supplemented healthy male volunteers with either gamma oryzanol or placebo for 9 weeks while resistance training.
In this study, changes in body composition were not realized, but a significant increase in strength was found in the bench press and leg curl exercise.
With limited research of mixed outcomes at this point, no conclusive recommendation can be made at this time as more research is needed to fully determine what impact, if any, gamma oryzanol supplementation may have in exercising individuals. Glutamine is the most plentiful non-essential amino acid in the body and plays several important physiological roles [ 74 , , ].
Glutamine has been reported to increase cell volume and stimulate protein [ , , ] and glycogen synthesis [ ]. Initial research by Colker and associates [ ] reported that subjects who supplemented their diet with glutamine 5 g and BCAA 3 g enriched whey protein 40 g during resistance training promoted about a two pound greater gain in muscle mass and greater gains in strength than ingesting whey protein alone.
In contrast, Kerksick and colleagues [ ] reported no additional impact on strength, endurance, body composition and anaerobic power of combining 5 g of glutamine and 3 g of BCAAs to 40 g of whey protein in healthy men and women who resistance trained for 10 weeks.
In addition, Antonio et al. In a well-designed investigation, Candow and co-workers [ ] studied the effects of oral glutamine supplementation combined with resistance training in young adults. Thirty-one participants were randomly allocated to receive either glutamine 0.
The authors concluded glutamine supplementation during resistance training had no significant effect on muscle performance, body composition or muscle protein degradation in young healthy adults. While there may be other beneficial uses for glutamine supplementation i.
gastrointestinal health and peptide uptake in stressed populations [ ] and, as mentioned previously, mitigation of soreness and recovery of lost force production [ ] , there does not appear to be any scientific evidence that it supports increases in lean body mass or muscular performance.
Growth hormone releasing peptides GHRP and other non-peptide compounds secretagogues facilitate growth hormone GH release [ , ], and can impact sleep patterns, food intake and cardiovascular functioning [ ] along with improvements in lean mass in clinical wasting states [ ].
These observations have served as the basis for development of nutritionally-based GH stimulators e. and continue to capture interest by sporting populations for their potential to impact growth hormone secretion, recovery and robustness of training [ ].
Finally, Chromiak and Antonio [ ] reported that oral ingestion of many secretagogues fail to consistently stimulate hormone increases in growth hormone and fail to stimulate greater changes in muscle mass or strength. Currently, there is no convincing scientific evidence that secretagogues support increases in lean body mass or muscular performance.
Isoflavones are naturally occurring non-steroidal phytoestrogens that have a similar chemical structure as ipriflavone a synthetic flavonoid drug used in the treatment of osteoporosis [ , , ]. For this reason, soy protein which is an excellent source of isoflavones and isoflavone extracts have been investigated in the possible treatment of osteoporosis as well as their role in body composition changes and changes in cardiovascular health markers.
In this respect, multiple studies have supported the ability of isoflavone supplementation in older women alone [ ] and in combination with exercise over the course of 6—12 months to improve various body composition parameters [ , , ]. Findings from these studies have some applications to sedentary, postmenopausal women.
However, there are currently no peer-reviewed data indicating that isoflavone supplementation affects exercise, body composition, or training adaptations in physically active individuals.
For example, Wilborn and colleagues [ ] reported that 8 weeks of supplementing with isoflavones with resistance training did not significantly impact strength or body composition.
OKG via enteral feeding has been shown to significantly shorten wound healing time and improve nitrogen balance in severe burn patients [ , ]. A review by Cynober postulated that OKG may operate as a precursor to arginine and nitric oxide, but the overall lack of efficacy for arginine and other precursors limits the potential of OKG.
Because of its ability to improve nitrogen balance, OKG may provide some value for athletes engaged in intense training.
However, no significant differences were observed in lower body strength, training volume, gains in muscle mass, or fasting insulin and growth hormone. Testosterone and growth hormone are two primary hormones in the body that serve to promote gains in muscle mass i. Testosterone also promotes male sex characteristics e.
Low level anabolic steroids are often prescribed by physicians to prevent loss of muscle mass for people with various diseases and illnesses [ , , , , , , , , , , , ].
Research has generally shown that use of anabolic steroids and growth hormone during training can promote gains in strength and muscle mass [ , , , , , , , , , , , , ]. However, a number of potentially life threatening adverse effects of steroid abuse have been reported including liver and hormonal dysfunction, hyperlipidemia high cholesterol , increased risk to cardiovascular disease, and behavioral changes i.
Some of the adverse effects associated with the use of these agents are irreversible, particularly in women [ ]. For these reason, anabolic steroids have been banned by most sport organizations and should be avoided unless prescribed by a physician to treat an illness.
Prohormones e. are naturally derived precursors to testosterone or other anabolic steroids. Their use has been suggested to naturally boost levels of these anabolic hormones. While data is available demonstrating increases in testosterone [ , ], virtually no evidence exists demonstrating heightened training adaptations in younger men with normal hormone levels.
In fact, most studies indicate that they do not affect testosterone and that some may actually increase estrogen levels and reduce HDL-cholesterol [ , , , , , , , ].
On a related note, studies have examined the ability of various ingredients to increase testosterone via inhibition of aromatase and 5-alpha-reductase [ ]. Rohle et al. Consequently, although there may be some potential applications for older individuals to replace diminishing androgen levels, it appears that prohormones have no training value.
Use of nutritional supplements containing prohormones will result in a positive drug test for anabolic steroids.
Use of supplements knowingly or unknowingly containing prohormones have been believed to have contributed to a number of recent positive drug tests among athletes.
Consequently, care should be taken to make sure that any supplement an athlete considers taking does not contain prohormone precursors particularly if their sport bans and tests for use of such compounds.
Companies such as Informed Choice www. org and National Sanitation Foundation, NSF aka, NSF Certified for Sport www.
org have developed assurance programs to test and screen various nutrition products. It is noteworthy to mention that many prohormones are not lawful for sale in the USA since the passage of the Anabolic Steroid Control Act of The distinctive exception to this is dehydroepiandrosterone DHEA , which has been the subject of numerous clinical studies in aging populations.
Myostatin or growth differentiation factor 8 GDF-8 is a transforming growth factor known as a negative regulator of skeletal muscle hypertrophy [ ]. Since , no additional research has been published that examined the impact of any nutritional ingredient or strategy to inhibit myostatin expression.
In humans, myostatin clearly plays a role in regulating skeletal muscle mass. For example, a study by Ivey and colleagues [ ] reported that female athletes with a less common myostatin allele experienced greater gains in muscle mass during training and reduced atrophy during detraining.
Interestingly, no such changes were reported for men. These results were corroborated by Wilborn et al. As it stands, there is currently no published data supporting the use of sulfo-polysaccharides or any other ingredient touted to act as a myostatin inhibitor for their ability to increase strength or muscle mass.
Consequently, tribulus is marketed as a supplement that can increase testosterone and promote greater gains in strength and muscle mass during training. In human research models, several studies have indicated that tribulus supplementation alone [ , ] or in combination with other segragotogues and androgen precusors [ , ] appears to have no effects on body composition or strength during resistance training.
Vanadyl sulfate is a trace mineral that has been found to affect insulin-sensitivity similar to chromium and may affect protein and glucose metabolism [ , ]. In this regard, reports have highlighted the potential efficacy and support for vanadium to improve insulin sensitivity [ ] and assist with the management of diabetes [ ].
In relation to its potential ability to impact protein and glucose metabolism, vanadyl sulfate supplementation has been purported to positively impact strength and muscle mass [ 74 , ]. However, no studies are available that support the ability of vanadyl sulfate supplementation to impact strength or muscle mass in non-diabetic individuals who are currently resistance training [ , ].
The main ingredients in ZMA formulations are zinc monomethionine aspartate, magnesium aspartate, and vitamin B ZMA supplementation is based upon the rationale that zinc and magnesium deficiency may reduce the production of testosterone and insulin like growth factor IGF Consequently, ZMA supplementation is advocated for its ability to increase testosterone and IGF-1, which is further suggested to promote recovery, anabolism, and strength during training.
Two studies with contrasting outcomes have examined the ability of acute ZMA administration to increase anabolic hormone concentrations.
Initially, Brilla and Conte [ ] reported that a zinc-magnesium formulation increased testosterone and IGF-1 two anabolic hormones leading to greater strength gains in football players participating in spring training while Koehler et al.
Wilborn et al. It is noted that previous deficiencies in zinc may negatively impact endogenous production of testosterone secondary to its role in androgen metabolism and steroid receptor interaction [ ].
To this point, Brilla and Conte [ ] did report depletions of both zinc and magnesium, thus increases in testosterone levels could have been attributed to deificient nutritional status rather than a pharmacologic effect.
More research is needed to further evaluate the role of ZMA on body composition and strength during training before definitive conclusions can be drawn. Several nutritional supplements have been proposed to enhance exercise performance. Throughout this section, emphasis is placed upon results that directly measured some attribute of performance.
In situations where a nutrient is purported to stimulate increases in fat-free mass and enhance performance i. ß-alanine, a non-essential amino acid, has ergogenic potential based on its role in carnosine synthesis [ 12 ].
Carnosine is a dipeptide comprised of the amino acids, histidine and ß-alanine, that naturally occur in large amounts in skeletal muscles. Carnosine is believed to be one of the primary muscle-buffering substances available in skeletal muscle.
Studies have demonstrated that taking four to 6 g of ß-alanine orally, in divided doses, over a day period is effective in increasing carnosine levels [ , ], while more recent studies have demonstrated increased carnosine and efficacy up to 12 g per day [ ].
According to the ISSN position statement, evaluating the existing body of ß-alanine research suggests improvements in exercise performance with more pronounced effects on activities lasting one to 4 min; improvements in neuromuscular fatigue, particularly in older subjects, and lastly; potential benefits in tactical personnel [ 12 ].
Other studies have shown that ß-alanine supplementation can increase the number of repetitions one can do [ ], increase lean body mass [ ], increase knee extension torque [ ], and increase training volume [ ].
In fact, one study also showed that adding ß-alanine to creatine improves performance over creatine alone [ ]. While it appears that ß-alanine supplementation can improve performance, other studies have failed to demonstrate a performance benefit [ , ]. Caffeine is a naturally derived stimulant found in many nutritional supplements typically as guarana, bissey nut, or kola.
Caffeine can also be found in coffee, tea, soft drinks, energy drinks, and chocolate. Caffeine has also been shown to be an effective ergogenic aid for aerobic and anaerobic exercise with a documented ability to increase energy expenditure and promote weight loss [ 14 ].
Research investigating the effects of caffeine on time trial performance in trained cyclists found that caffeine improved speed, peak power, and mean power [ ]. Similar results were observed in a recent study that found cyclists who ingested a caffeine drink prior to a time trial demonstrated improvements in performance [ , ].
Studies indicate that ingestion of caffeine e. In addition to the apparent positive effects on endurance performance, caffeine has also been shown to improve repeated sprint performance benefiting the anaerobic athlete [ , , ]. For example, Trexler, et al. Similarly, Beck and investigators [ ] provided resistance trained males with mg caffeine 2.
Maximal upper-body strength, however, was improved. In contrast, other studies have indicated that caffeine may favorably impact muscular performance.
For example, Goldstein et al. Studies by Duncan and colleagues [ , , , ] have examined the impact of caffeine on strength and endurance performance as well various parameters of mood state while performing maximal resistance exercise. Briefly, these authors have reported improvements in strength and repetitions to failure using the bench press [ , ] and other exercises [ , ].
For example, trained subjects have demonstrated more ergogenic effects compared to untrained subjects [ , ]. Also, people who drink caffeinated drinks regularly, however, appear to experience less ergogenic benefits from caffeine [ ].
Some concern has been expressed that ingestion of caffeine prior to exercise may contribute to dehydration, although several studies have not supported this concern [ , , ]. Caffeine, from anhydrous and coffee sources are both equally ergogenic [ ].
In summary, consistent scientific evidence is available to indicate that caffeine operates as an ergogenic aid in several sporting situations. One of the best ergogenic aids available for athletes and active individuals alike, is carbohydrate.
Mayo Clinic offers nutritioj in Arizona, Perflrmance and Minnesota and at Mayo Chromium browser vs Safari Health System locations. How Exercise performance nutrition do you know about sports Exercise performance nutrition What nutrktion when you eat can affect your performance and how you feel performsnce you're exercising. Brushing up on sports nutrition basics can help you make the most of your exercise routine. Sports nutrition focuses on good eating habits all the time, but also may focus on carbohydrates. For example, athletes training for endurance events may eat more carbohydrates in their diets in the days before the event to boost their energy and performance. Protein for muscle repair and growth is another important aspect of sports nutrition.Exercise performance nutrition websites Elderberry extract for skin health. gov A. gov website belongs to an Cholesterol level control government organization performsnce the United Exercise performance nutrition.
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Nutrition and Athletic Performance. HHSNational Institutes of HealthNational Library of MedicineMedlinePlus. Read about how nutrition plays an important role in athletic performance. Sports Fitness. Find information and research about fitness and health.
Creatine Supplements: The Basics. Department of DefenseUniformed Services UniversityConsortium for Health and Military Performance. Learn about creatine supplements, their impact on athletic performance, and their safety. Fueling Your Adolescent Athlete. Taking Dietary Supplements?
Eat Real Food Instead. Whey Protein: The Basics. Discover the facts about whey protein supplements including what they do and when they are used.
Nutrition for the Athlete. Colorado State University Extension. WAVE Sport Nutrition Curriculum. Oregon State University Extension. Nutrition for Physical Activity and Athletics.
Oklahoma State University Extension. Learn how food and fluid intake can impact athletic performance and weight management. Sports Nutrition for All Ages.
PennState Extension. Protein and Athletic Performance. University of Kentucky Cooperative Extension Service. Get information on protein intake for athletes.
: Exercise performance nutrition| International Society of Sports Nutrition Position Stand: protein and exercise | Laboratory Integrated Sports Medicine Movement Analysis Laboratory ISMMAL. In response to growing criticism of the dietary supplement industry, the th Congress passed the first mandatory Adverse Event Reporting AER legislation for the dietary supplement industry. CAS PubMed Google Scholar. Dangin M, Boirie Y, Guillet C, Beaufrere B. Acute and long-term effects of resistance exercise with or without protein ingestion on muscle hypertrophy and gene expression. |
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| Nutrition and athletic performance: What to consider | Importance Macronutrients Other nutrients Calories Meal timing Tailoring nutrition Example meals Summary Athletes will have different nutritional needs compared with the general public. It is important to be aware that some athletic associations ban the use of certain nutritional supplements. Studies have suggested that pre-exercise feedings of amino acids in combination with carbohydrate can achieve maximal rates of MPS, but protein and amino acid feedings during this time are not clearly documented to increase exercise performance. Following this, a combination of peptides, proteins, and negligible amounts of single amino acids are released into the small intestine and from there are either partially hydrolyzed into oligopeptides, 2—8 amino acids in length or are fully hydrolyzed into individual amino acids [ ]. Sports nutrition is the study and practice of nutrition and diet with regards to improving anyone's athletic performance. Protein sources containing higher levels of the EAAs are considered to be higher quality sources of protein. |
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