SCIENCE OF THE SUPPLEMENTS
Nutritional Strategies to Optimise Strength
Training Outcomes
Dr Fernando Naclerio
Professor in Strength Training and Sports Nutrition
Centre Lead: Centre for Exercise Activity and Rehabilitation
Institute for Lifecourse Development
https://www.gre.ac.uk/centre-exercise-activity
TRAINING
(main and essential stimulus)
AIMS
(1) Muscular Function (performance)
(2) Body Composition
Muscle Hypertrophy
Multifaceted process influenced by Exogenous and Endogenous variables
ENERGY (+400-500 kcal/d)
PROT 1.6-2.2 g/kg
CHO 4 to 7 g/kg
FAT >0.5 to 1.6 g/kg
SUPPLEMENTS
Joanisse et al. (2020)
CHO
↑PROT
Relative Rates
MPS, MPB and NPB
Training load
ANA
ANA
ANA
CAT
ANA
B
(-)
20- 45 min --- 4-6 h
CAT
CAT
CAT
B
(+)
B
(+)
CHO
B
(-)
↓PROT
24-hr to 48-hr
Diet
Customised eating habits
Describes the daily food ingested to provide
nutrients and energy for life
(Aragon et al. ISSNps 2017)
Macronutrient Distribution Rate and Type of Diets
Nutritional demands are dictated by lifestyle
(Athletes training design and expected outcomes)
FUNCTIONAL DIET
CONSIDERS
•
•
•
Appropriate Macronutrient Distribution Rate
Optimum amounts
o Micronutrients
o Fluids
o Energy
Nutritional supplements
AVOIDS
•
Training induced Sub-optimal Nutrition (TISN)
SUPPLEMENT
A food, food component (nutrient) or non-food compound that is
purposefully ingested in addition to the habitually-consumed diet to
support health and/or performance (athletes)
From, Phillips, (2016) IOC Consensus Statement: Dietary Supplements and the High-Performance Athlete IJSNEM (2018)
Supplementation is a valid practice to avoid TISN
Nutrient Intake
Macronutrients (energy and structure)
Micronutrients (cofactors)
PROT
High Quality
PROT
CHO
Creatine
Amino-Acids
IAA (Leucine)
Derivatives
𝛽𝛽 − HMB - 𝛽𝛽 − Alanine
FATS
Vitamins and Minerals
Nutritional co-factors
optimising training outcomes
e.g., Polyphenols (flavonoids)
Nitrates (NO)
Phosphatidic acid (PA)
Urosolic acid (UA), etc
PROTEINS AND
AMINO-ACIDS
Resting conditions
Minimal effective doses
Optimal effective doses
Exercise conditions
?
~0.24 g/kg of protein
>0.10 g/kg of IAA
>0.010-0.034 g/kg of leucine
>0.10 g/kg of protein
~0.060 g/kg of IAA
~0.010 kg of leucine
0.10 –
0.20 – 0.30 – 0.40 – 0.50
Grams of protein per kg body mass per serving
* Optimal dose for adults
0.24 ± 0.06 g/kg
95% CI [0.18 – 0.3]
>0.40 g/kg of protein
>0.20 g/kg of IAA
>0.040 g/kg of leucine
Estimated MPS response
Estimated MPS response
~ 0.4 to 0.6 g/kg
>0.10 g/kg
~0.060 g/kg of IAA
~0.010 kg of leucine
0.10 –
0.20 – 0.30 – 0.40 – 0.50
Grams of protein per kg body mass per serving
* Recommended dose for adults
0.40 to 0.55 g/kg
PROTEIN Total Daily Intake
Energy balanced or hypercaloric diet (young active adults) ≥1.6 to 2.2 g/kg BM
Energy restricted diets ≥ 2 to ~3 g/kg BM
Proportion of each IAA respect to the basal needs that is
absorbed through the gut (ileal digestibility) (FAO, 2013)
DIAAS =
1.6
30
1.2
0.66 g/kg/d
minimal needs
DIAAS
W
1
2
y
he
28
g IAA/100 Kcal
24
26
22
20
1.0
T
l
iso
18
LQ
0.8
16
14
12
0.6
10
0.4
8
0.2
4
0.0
O
PR
g PROT/100 kcal
e
at
%
90
PROT/IAA Density
HQ
1.4
6
>2.2
2 g IAA/100 kcal
)
,2
(1
in
se
a
C
)
(1
le
ho
W
ilk
M
)
(2
ef
Be
w
ra
r
Po
Burd et al. Sport Med. (2019)
Hertzler et al. nutrients (2020)
)
(1
k
w
ra
an
le
ic
Ch
)
(1
n
ke
st
ea
br
)
(1
)
(1
)
(1
te
te
ke
la
ca
tra
o
s
n
i
e
an
T
nc
be
O
R
co
y
P
T
So
y
O
So
PR
le
ho
W
a
Pe
)
(2
g
eg
)
(2
to
ta
o
P
)
(2
k
ic
Ch
a
pe
)
(2
ils
nt
e
L
)
(2
as
Pe
)
,2
(1
i
dk
Re
ey
dn
an
be
)
(2
rle
Ba
y
)
(2
Ry
e
)
(1
Ri
ce
)
(2
O
at
)
(2
ut
an
e
P
)
(2
W
at
he
)
(2
rn
Co
)
(2
0
Key Points
• Protein Quality should be determined by the DIAAS
1. IAA composition/density (g of IAA per 100 kcal >2.2)
2. Digestibility (presence of antinutritional factors)
3. Bioavailability (anti-physiological factors)
• DIAA is the most important nutritional factor impacting on whole
body protein balance.
• DIAA does not consider the impact of exercise!
• The DIAA to support RT adaptations/outcomes should be >1
CHO Ingestion in Athletes (g/kg BM)
Low intensity
or skill-based
activities
Moderate (1-h),
Mod-high (intermittent)
long-lasting mod-high int
3-4
5-7
Hypertrophy
8-10
12
Post-workout glycogen replenishment
(exhaustive)
~1-1.2 g/kg?
0
<15-20
~1-1.2 g/kg
120
~0.8 -1 g/kg
180
~0.8 -1 g/kg
240 min
Glycogen
replenishment rate
>7 mmol/h (~1.4 g/kg/h)
~4 mmol/h (~0.8 g/kg/h)
CHO type
Fast Modified CHO
↑ Mol-W ↓ Osm + Fructose
CHO multi-transportable (food)
Piehl et al. (2000); Baur et al. (2020)
Daily Fat Intake
≥ 20% to 30% to 35% Total caloric intake
(ACSMps 2016)
0.5 g/kg
~15% TCI
~0.8 Recommended Ranges
g/kg
~1.6
g/kg
2 g/kg
~35% TCI
Creatine Supplementation
4 intakes >0.03 to 0.07 g/kg BM
(>0.12 to ~0.3 g/kg/d) every 4-h for ≥ 3-7 d
(≥7 days for increasing brain CR stores*)
PRE
Bkf
PRE
Lunch
Wk
~4-h
post- Wk
o
o
o
One daily intake of ≥0.03 to ~ 0.1 g/kg BM for >20 days
Non-training days: before breakfast with CHO and PROT (?)
During workout or/and post-workout with sport drinks (fast CHO)
100
% saturation
80
?
50
1
5-6-7
20 --------- 30
Days
For every 5 g of CRM add ~400-500 ml of water to the habitual intake
Nutrient Timing
Diet – Workout Integration
• Optimal window of time to consume
nutrients that will maximize training
outcomes.
Figueiredo, AJP (2019)
Daily Meal – Activity Synchronization
I.
Design the protein pacing model based on
o Meal distribution (meal - activity synchronization)
o Amount and type of protein per meal
Determine the daily amount and type of per meal CHO ingestion
III.
Determine the daily amount and per meal FAT ingestion
IV.
Design the timing of ingestion per meal based on the kind of daily activities (training)
PRE WK
Endogenous
Nutrients availability
II.
< 3 h prior bed-time
Slow HQP
High Fat
LGI CHO
SUP
GL>20
LGI
GL<20
L-M GI
7
10
13
16
MTN
GL>20
HGI
~19 - 20
GL<10
LGI
22
23 h
PROT (HQP) (g/kg) 5 intakes of ≥0.25 (1.25) + 2 intakes of 0.4 (0.8)= ~2 g/kg/d
CHO (g/kg) 5 intakes of ~ 0.35 (1.75) + 1 x 1 + 1 x 1.2 (PW) + 1 x 0.1 (P-BT) = ~4 g/kg/d
FAT (g/kg) 5 intakes of 0.2 (1) + 1 x 0.1 (PW) + 1 x 0.3 (P-BT) = 1.4 g/kg/d
Optimizing peri-workout nutrition
-3-4h
-1 to -0.5 h
start-----------------------end
Pre workout supp
Stimulants (caffeine)
Nitrate (NO booster)
p-Synephrine
ASA (aspirin)
Synergetic AAs
Pre-W meal
Pre workout
<20 min
+3 - 4 h
During
Post workout
Pulse intakes
1 big bolus intake
>0.25 g/kg HQP
≥ 400 mg/kg HQP
• >100 mg/kg IAA
• ≥ 200 mg/kg IAA,
• > 10 mg/kg Leucine • ~40 mg/kg Leu
(CRM*)
(CRM*)
CHO
CHO
Fats
Fats
During workout
Post-workout
Pre sleep
*CRM should be dosed merging the during and post-workout intakes ~0.1 g/kg/BM
Adapted from Naclerio et al. (2013)
Key points!
Training is the essential stimulus
Diet can maximise training-induced outcomes by appropriately determining:
i. Energy (e.g., + ~500 kcal/d for hypertrophy)
ii. PROT (≥1.6 to 2.2 g/kg/d)
iii. CHO (4 - 7 g/kg/d)
iv. Fat (≥ 0.5 - 2 g/kg/d)
v. Micronutrients and fluids intake
• Optimal meal-activity synchronization (diet timing)
• Synergic ingredients:
o HQP with high IAA density (IAA-to-100 kcal= >2.2 ),
ü animal or specific blend of plant-based protein (fortified with the limiting AAs)
o Creatine (e.g., 100 mg/kg BM/d)
o Fast CHO (post workout)
o EFA, etc…
Thank you!!
Fernando.naclerio.5
@FNaclerio
www.fernandonaclerio.com
f.j.naclerio@gre.ac.uk