Sports Performance & Nutrition in
the FLT Context
Dr. Jeffrey Tucker
Diplomate American Chiropractic Rehabilitation Board
310-470-4511
www.DrJeffreyTucker.com
Thank you
• for allowing me the
opportunity to share
this information with
you. I hope you enjoy
this material and I
appreciate your
feedback.
Objectives
• Following this presentation the
student will be able to:
• Understand how nutrient
timing impacts body
composition.
• Define interval training
exercise.
• Discuss which exercises are
the most beneficial.
• Describe how to increase
muscle mass.
• Utilize FLT food plans &
exercise.
ADDITIONAL GOALS OF MY
PROGRAM
􀂃 Prevent Injury
􀂃 Decrease Body Fat
􀂃 Increase Lean Muscle
Mass
􀂃 Increase Strength
􀂃 Increase Endurance
􀂃 Increase Flexibility
􀂃 Increase
Performance
Tools? Diet, Supplements, Exercise
• Diet is the best tool
for fat loss. We agree
that the Mediterranean diet is the
best.
• Supplements depend
on the individual.
• Exercise changes the
musculo-skeletal
system. We may not
all agree on what is
the best.
Want to lose weight?
• Lift weights, not light
weights.
• Follow the food plan.
• Stop doing conventional
aerobics.
• Journal. Write down what
you eat.
• Body composition (BIA).
• Take UltraMeal Plus &
BioPureProtein.
11/21 3/17
Lbs
178
170
%
body
34.8%
28.4
- 6.4
Body
fat wt
62.0
48.2
-13.8
Lean
wt
116.0
121.8
+5.8
BMR
1601
1681
+80
fat
“But I Don’t Want to Get All Bulky”
• This is a myth.
• That thought process
is the biggest cop out
in history.
• Do you know how
hard it is to gain
muscle?
Measure
• Dr. Tucker: “How much
do you weigh today?”
• Client: “10 pounds too
much”
• Dr. Tucker: “Yea, but how
much do you weigh
now?”
• Client: “I don’t know, I
never weigh myself”
• Dr. Tucker: “Let’s go find
out”
Program
• BIA
• Food plan
• Supplements (UltraMeal,
BioPureProtein)
• Determine protein intake
• Train free weight program
Solutions
• My average client comes in because of
pain/discomfort/fatigue. Solution: pain relief.
• Want knowledge on corrective exercises. Solution: Oneon-one training or small group exercise classes.
• Want to lose weight or improve exercise performance.
Solution: FLT food plan, one-on-one training or small
group exercise classes.
• The average client adapts to exercise programs in as
little as four weeks. Solution: Write programs – not
workouts.
• Make sure you have future appointments to change
products, repeat body composition tests and change
workouts!
Program Design For Weight Loss &
Sports Performance
•
•
•
•
•
•
Food plan
Walking program
Bike
Intervals
Free weights
Small group exercise
classes
• Increase protein using
UltraMeal &
BioPureProtein
Program Design For Beginners
• Start walking, progress to inclines, and at
the same time familiarize yourself with the
bike.
• Alternate steady state walks and rides for
2-3 weeks on an every other day basis.
• Use walk HR minus 5 beats for the bike.
• Continue to monitor rating of perceived
exertion (RPE) and talk test.
• No intervals for weeks 1-3.
Instructions for Rating of
Perceived Exertion (RPE) Scale
While doing physical activity, we want you to
rate your perception of exertion. This
feeling should reflect how heavy and
strenuous the exercise feels to you,
combining all sensations and feelings of
physical stress, effort, and fatigue. Do not
concern yourself with any one factor such
as leg pain or shortness of breath, but try
to focus on your total feeling of exertion.
Rating of Perceived Exertion
Look at the rating scale below while you are engaging in an activity; it ranges from 6 to 20, where 6 means "no exertion at all" and 20 means
"maximal exertion." Choose the number from below that best describes your level of exertion. This will give you a good idea of the
intensity level of your activity, and you can use this information to speed up or slow down your movements to reach your desired range.
Try to appraise your feeling of exertion as honestly as possible, without thinking about what the actual physical load is. Your own feeling of effort
and exertion is important, not how it compares to other people's. Look at the scales and the expressions and then give a number.
•
6 No exertion at all
•
7
Extremely light (7.5)
8
•
9 Very light
•
10
•
11 Light
•
12
•
13 Somewhat hard
•
14
•
15 Hard (heavy)
•
16
•
17 Very hard
•
18
•
19 Extremely hard
•
20 Maximal exertion
•
9 corresponds to "very light" exercise. For a healthy person, it is like walking slowly at his or her own pace for some minutes
•
13 on the scale is "somewhat hard" exercise, but it still feels OK to continue.
•
17 "very hard" is very strenuous. A healthy person can still go on, but he or she really has to push him- or herself. It feels very heavy, and
the person is very tired.
•
19 on the scale is an extremely strenuous exercise level. For most people this is the most strenuous exercise they have ever
experienced.
Talk Test
• This method of measuring intensity is
simple. A person who is active at a light
intensity level should be able to sing while
doing the activity. One who is active at a
moderate intensity level should be able to
carry on a conversation while engaging in
the activity. If a person becomes winded or
too out of breath to carry on a
conversation, the activity can be
considered vigorous.
Run vs. Bike
• You can’t run to get
fit, you need to be fit
to run.
• The bike gives you
maximum metabolic
disturbance with
minimal muscular
disruption.
Run vs Walk
• 20 min @ 7.5 mph (8 min mi) = 2.5 mi = 250 cal
• 20 min @ 3 mph = 1 mi = 100 cal
• It’s more about calories per minute of exercise
than distance covered. The bottom line to the
intensity question is the higher the intensity, the
more calories will be expended. The more
energy expended per minute, the more efficient
your exercise time will be for fat loss.
What is interval training?
• Interval training is broadly defined as
repetitions of high-speed/intensity work followed
by periods of rest or low activity.
• Take walking. If you're in good shape, you might
incorporate short bursts of jogging into your
regular brisk walks. If you're less fit, you might
alternate leisurely walking with periods of faster
walking. For example, if you're walking outdoors,
you could walk faster between certain
mailboxes, trees or other landmarks.
What can interval training do for me?
• Whether you're a novice exerciser or you've been exercising for
years, interval training can help you jazz up your workout routine.
Consider the benefits:
• You'll burn more calories. The more vigorously you exercise, the
more calories you'll burn — even if you increase intensity for just a
few minutes at a time.
• You'll improve your aerobic capacity. As your cardiovascular
fitness improves, you'll be able to exercise longer or with more
intensity. Imagine finishing your 60-minute walk in 45 minutes — or
the additional calories you'll burn by keeping up the pace for the full
60 minutes.
• You'll keep boredom at bay. Turning up your intensity in short
intervals can add variety to your exercise routine.
• You don't need special equipment. You can simply modify your
current routine.
What about 20 minutes of intervals?
•
•
•
•
5 min warm-up @ 7.5 = .6 mi = 60 cal
5x 1 min w/ 2 min rest = approx 1 mile = 100 cal
5 min of work to burn 100 calories
Total calories burned? 160? Or more? Are you
burning without moving during the rest?
You keep burning calories at an
increased rate after an interval training
• You need to develop an aerobic base in
your program but, you must progress to
intervals if you want real results in both
fitness and fat loss.
• The bottom line to the intensity question is
the higher the intensity, the more calories
will be expended. The more energy
expended per minute, the more efficient
your exercise time will be for fat loss.
How to design and implement an interval
training program for an unfit person
• Foam roll.
• Stretch/Lengthen
muscles.
• Free weights.
• Walk, bike, inclines.
• Begin with 15 sec, 30
sec, or 1 min intervals
around Talk Test with 3-4
minutes rest.
• Rating of perceived
exertion (RPE).
How do I do that?
• Monitor breathing and heart rate. The point
at which breathing becomes labored and
talking more difficult will be slightly above
Lactate Threshold.
• How does this info help?
• Perform intervals that take people up to
vigorous rating on the talk test.
Interval Training
• Switch bike workouts to 1 min “all out”
work with heart rate recovery.
• 1 min “all out sprint” followed by whatever
length of recovery is necessary to get the
client back below 60% MaxHR. Usually 24 min.
Calculating Max HR – Miller
Formula
• 217 - (.85x Age)
• 45 year old example
(.85 x 45 = 38.25)
• 217-38 = 189
• For bike heart rates
subtract 5 BPM
60% of MaxHeartRate
• .6 x 189 = 112
• 15 second sprint, recover to 112, repeat.
Start with 10 min. Add 2 min per week.
• Don’t worry about the recovery time.
• Do interval training at the end of work out.
I think 20 min is maximum time (ride time
+ rest time).
• Clients can do this up to 4 times per week.
How Do I Integrate These Techniques Into My Program
Design
• First off it is dependent on my
client’s ability and their goal(s)
–not everyone will need
everything
• You can use one type of
workout for a 3-6 weeks (or
more if desired) and then move
into the next workout
–For example:
• 4 weeks of
Walking/Interval/Core Work
(Stabilization training), then 4
weeks of Band/Strength
Training, then 4 weeks of
Weight Training.
01/04/07
177 lbs.
04/07/07
164 lbs
(-13)
% body fat % body fat
26.8%
22.6% -4.2
Body fat
Body fat
47.5 lbs
37.0 lbs
-10.5
Lean
Lean
129.5
127.0 -2.5
Meal Timing Plus Weight Training
• 13 men (74 yr of age); trained them 12
weeks, 3 x week with weights.
• Took a liquid meal (10 g protein, 7 g carbo,
3 g fats) either
• IMMEDIATELY AFTER TRAINING
• 2 HOURS AFTER TRAINING
•
Esmark et al.
Journal of Physiology (2001),
Esmark et al.
• Quadriceps muscle size increased 7% (5 minutes post exercise).
• Muscle fiber cross-sectional increased 24% in the group that took
the supplement immediately after training.
• Those that ingested the drink within 5 minutes after the workout had
a 1.8% increase in lean body mass.
• Those that drank 2 hours after the workout actually decreased their
lean body mass by 1.5%.
• No changes in muscle size occurred in the group that took the
supplement 2 hours after training.
• Based on these findings, it appears that the timing of protein intake
is important for protein synthesis and muscle growth. The question
is whether this particular combination (10-g protein, 8-g carb, and 3g fat) is the ideal post-workout supplement. For bodybuilders
seeking mass this post workout mixture seems pretty weak.
Conclusion
• For the elderly, taking a protein-based
supplement immediately after exercise is
better than waiting 2 hours after exercise.
• Esmark et al, 2001 J Physiol
Protein pre- & post-training=good
• 14 weeks of resistance training combined
with timed ingestion of isoenergetic protein
versus carbo supplementation on muscle
fiber hypertrophy & mechanical muscle
performance (Metabolism 2005).
• Supplementation was administered before
& immediately after each training bout, &,
in addition, in the morning on non-training
days.
Results
• After 14 weeks of resistance training, the
protein group showed hypertrophy of type
1 and type 2 muscle fibers.
• No change above baseline occurred in the
CHO group.
• Eat protein after workouts, not just veges.
Conclusion
• A minor advantage of protein
supplementation over carbohydrate
supplementation during resistance training
on mechanical muscle function was found.
However, the present results may have
relevance for individuals who are
particularly interested in gaining muscle
size.
(Metabolism 2005 Feb; 54(2):151-6
Andersen LL)
Protein intake
• The Institute of Health's Dietary Reference
Intake (DRI) recommendations allow for a
wide range of protein intake -- anywhere
from 10% to 35% of total calories -- for
normal, healthy adults. For example, on an
1,800 calorie diet, you could safely
consume anywhere from 45 grams (that's
10% of calories) to 218 grams (35%) of
protein per day.
Food Protein grams
• 1 ounce meat, fish, poultry 7 grams of protein
1 large egg 6
4 ounces milk 4
4 ounces low-fat yogurt 6
4 ounces soy milk 5
3 ounces tofu, firm 13
1 ounce cheese 7
1/2 cup low-fat cottage cheese 14
1/2 cup cooked kidney beans 7
1/2 cup lentils 9
1 ounce nuts 7
2 tablespoons peanut butter 8
1/2 cup vegetables 2
1 slice bread 2
1/2 cup of most grains/pastas 2
Including more lean protein in your
daily diet:
1) Protein shakes 25-30 grams.
2)Take protein bars with you to the gym and enjoy them
as a post-workout booster.
3) Make your breakfast with egg whites.
4) Snack on fat-free mozzarella cheese.
5) Use a whole cup of milk on your cereal.
6) Try smoked salmon or one of the new lean sausages
for breakfast.
7) Take along a hard-boiled egg for an easy snack.
8) Add tofu at meals and snacks.
9) Choose round or tenderloin cuts of meat.
Protein + Exercise Good
• Protein synthesis needs to be the focus of our
recovery intervention.
• Pre-workout meals actually enhance muscle
blood flow & nutrient delivery during exercise.
The insulin stimulated by food intake, actually
enhances blood flow and subsequent nutrient
delivery to muscles (Coggins et al., 2001).
• Pre-workout meals, nocturnal feedings, and
multiple post workout drinks are more beneficial
than a single post workout drink.
Protein + Exercise Good
• Liquid pre workout meal consumption
dramatically increases muscle blood flow and
protein synthesis (Tipton et al., 2001). This
elevation in muscle growth is at least twice that
observed with the same drink taken post
workout (Tipton et al., 2001)!
• The “post workout window” lasts at least 24
hours.
• Consuming a protein shake immediately after
training hinders optimal results.
Implementing a Program
Mini-Summary:
• Utilize nutrient timing.
• Night time feedings, breakfast, preworkout
meals, and multiple post workout meals
can be more beneficial for muscle growth
than a single post workout meal.
• Eat frequent small meals.
Post exercise meal should have/be:
• Liquid – ease of consumption & rapid
replenishment of fluids.
• Contain electrolytes which may accelerate
rehydration by speeding intestinal reabsorption
of fluids & improve fluid retention.
• Contain rapidly digesting, high glycemic carbs.
• Contain rapidly digesting protein with a complete
essential amino acid profile (i.e. whey protein
concentrates, EAA).
• As little as 100 calories might help.
•
Based on limited data, pre-workout supplementation may be better than post-workout (all other
things being equal).
My Group Exercise Experience
(60 minute class)
• Body-weight exercises get people on their
feet. That’s where life is.
• Always do gluteal muscle activation.
• Band circuits/Gymsticks of 12-18
exercises performed at the maximum
speed and effort.
• Good form could be maintained for 30-60
seconds with intensities of 50-60 percent 1
RM (20-30 repetitions).
My Experience
• If you are entering
into a workout and
feeling like you can’t
perform at least 1-3
percent better than
your last workout, you
probably need more
rest.
I recommend
• Include INTERVAL training, hill repeats, or
Fartlek work (speed play) at a rate of 1-2
times weekly.
• Cardiovascular exercise produces
elevated levels of the catabolic (tissue
destructive) hormones called
glucocorticoids. These reduce muscle
mass if repeatedly elevated blood levels
exist.
What you should take away
• Sprinters are some of the
leanest athletes in the
world. Olympic Weight
Lifters are predominantly
lean.
• An increased postexercise metabolism
(plus good nutrition),
resistance training and
sprint type training cause
elevated levels of
anabolic (tissue-building)
hormones.
What you should take away
• Food Plan: Mediterranean Diet.
• Recognize the limitations of aerobic
exercise for reducing body fat and
elevating metabolism.
• Appreciate the metabolic benefits of
functional free weight training & interval
training.
• Develop a fat burner resistance training
circuit.
Dr. Tucker
• Any exercise that increases the size of
muscle cells will boost your metabolism for
optimal fat loss, i.e. resistance training.
• Weight training sessions between 30-45
minutes, there is a post workout elevation
in metabolism spanning from 14-48 hours,
yet with steady state aerobic training the
response is comparatively miniscule.
Thank you!
www.DrJeffreyTucker.com