Nutrition for Muscle
Development
Chapter 4
Read pgs: 73 - 75, 79 - 88, 91 - 94
Table 4.2 (pg 86)
Nutrition for RT
• Maximize protein synthesis
• Minimize protein degradation
• Restore fuel stores
• Nutrition’s influence on workout intensity
and the recovery process
• Maximize muscle strength gains
Protein
•
•
•
•
Building or synthesis (anabolism)
Maintenance
Breakdown (catabolism) or degradation
Protein is spared as an energy source
– Body relies mostly on CHOs & Fat for fuel
Protein
• Goal with RT:
• Maintain a net positive protein balance
• Protein synthesis exceeds protein
breakdown
• Muscle is in anabolic or building state
• Avoid negative protein balance
Protein
•
•
•
•
Provides amino acids
Chief structural material for synthesis
Amino Acids are building blocks of protein
Adequate amounts must be available for
synthesis
• 20 different AA’s are used for synthesis
• Each differs in shape, structure, properties
Protein
Essential & Nonessential AAs
• See Table 4.1 (pg. 80)
• 9 amino acids are essential for adults
• Must be consumed in diet
• Cannot be synthesized in body from precursors
• Primary regulators of protein synthesis
• Nonessential - synthesized in body from
Essential.
Protein
• Arginine & Glutamine are conditionally
essential
• Their requirements are increased during
catabolic (breakdown) stress
Protein
• Complete Proteins
– Animal sources (eggs, meat, fish)
– Contain all of the essential amino acids
• Incomplete Proteins
– Grain & Vegetable products
– Do not contain all of the amino acids
– Combine to be complete (rice & beans)
Protein Facts
• 4 hrs. post RT, muscle protein synthesis is
50% greater than before training
24 hrs. post RT, muscle protein synthesis is
109% greater than before training
Protein Facts
• Ingesting amino acids pre or post RT
stimulates them being transported into
skeletal muscle (protein synthesis)
• RT has increased blood flow for delivery
• Similar results with 1-3 hrs post R
Protein Facts
• Anabolism occurs whether AA’s consumed
alone or CHO’s alone at 1 -2 hrs post RT.
• Greatest anabolic effect is when AA’s &
CHO’s are combined
• Effective synthesis & restoration of fuel
Daily Protein Requirements
• General Population: .8 grams per kg wt/day
• Strength Athletes:
– 1.2 to 1.7 grams of protein per kg of body wt
per day
– Paul is 200 pounds
•
•
•
•
200 divided by 2.2 = 90.9 kilograms body weight
90.9 x 1.2 =
109
90.9 x 1.7 =
154
Range=
109 -- 154 grams/day
Protein Requirements
• Generally a diet of 25 -30% protein is
recommended for strength athletes (> .8
grams per kg body wt/day)
• Allows for sufficient AA’s, but also amount
of CHO’s and Fat to be consumed
Carbohydrates
• The body’s main fuel source for RT
• Glycemic index- how quickly CHO’s are
metabolized (see pg. 86 table)
• High glycemic index CHO’s
• Medium Glycemic index CHO’s
• Low glycemic index CHO’s
• Glucose has glycemic index of 100
Carbohydrates
• CHO’s consumed convert to glucose
• CHO’s not used are stored in muscle as
glycogen
• Major energy source used with RT
• Muscles break down glycogen to glucose,
and the ATP formed to be used as energy
Carbohydrates
• Glycogen stores are depleted after RT
• Particularly in Type II fibers
• Depletion can inhibit volume & intensity of
training
• Daily requirement necessaary for strength
athletes to promote optimal muscle
glycogen resynthesis
CHO Fueling
• CHO’s most effective when consumed
immediately aftger training vs. 2 hours post
training.
• CHO’s before & during RT slow the
decrease of glycogen stores during training
and improve volume & intensity .
CHO Requirements
• General population: 5-6 grams per kg body
wt per day
• 55 to 60 percent of total calories
• Paul is 200 pounds
– 90.9 kg x 6 = 554 gms/day
FATS
• Good or bad fats depending on effects on
blood cholesterol
• Saturated fats
• Trans fats
• Unsaturated fats
• High fat diet impairs ability to perform ex at
high intensity compared to high CHO
FATS
• Recommendations:
• A moderate level of fat (15 to 20% of daily
energy consumption) with soome saturated
fat (less than 10 %) is often recommended
for the strength athlete.