2. When and what to eat - X - Nancy Clark RDnancyclarkrd.com/.../NS-When-and-What-to-Eat.pdf · 10/29/14 2 PRE-EXERCISE CARBOHYDRATE FEEDING: EFFECT ON ENDURANCE PERFORMANCE Experimental

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When & What to Eat: Feeding Schedules

John L Ivy PhD Department of Kinesiology and Health EducaCon

University of Texas at AusCn AusCn, TX

Content •  Nutrient Timing defined •  Three phases of Nutrient Timing explained •  Energy Phase

–  Pre-‐exercise •  Carbohydrate •  Caffeine •  Nitrate/nitrite supplementaCon

–  During exercise •  Carbohydrate •  Protein

•  Anabolic Phase –  RehydraCon –  Glycogen resynthesis –  Protein accreCon and training adaptaCon

•  AdaptaCon Phase –  Immediately following the Anabolic Phase –  BedCme snack

•  SeVng up your Nutrient Timing program according to your training schedule •  Summary

INTRODUCTION An important determinant of the adapCve response to exercise is the nutriConal status of the individual. While proper nutriCon is certainly important in achieving exercise goals, it has become increasingly evident that when one eats can be just as important as what one eats. That is, the Cming of nutrient intervenCon or “nutrient Cming” can have a significant impact on exercise performance, recovery and training adaptaCon.

NUTRIENT TIMING

Simply stated, nutrient Cming is the delivery of appropriate macronutrients during the (me in which the body is primed to use them most effecCvely. Nutrient Cming as it relates to exercise can be divided into three phases: energy phase anabolic phase adaptaCon phase

ENERGY PHASE

ENERGY PHASE

The energy phase represents the period immediately prior to and during exercise. It can be divided into two periods: Pre-‐exercise period (the hour before exercise)

During exercise period

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PRE-EXERCISE CARBOHYDRATE FEEDING:

EFFECT ON ENDURANCE PERFORMANCE

Experimental Protocol

N = 8, well-trained cyclists Exercise: 80% VO2max to exhaustion Treatments: Provided 45 min before exercise

1. Water 2. 75 g glucose in solution

Foster, C. et al. Med. Sci. Sport 11: 1-‐5, 1979.

0 10 20 30 40 50 60

Cyc

ling

Rid

es

~80%

VO

2max

Water Glucose (75 g)

Minutes Rode to FaCgue

Foster, C. et al. Med. Sci. Sport 11: 1-5, 1979.

7.0

6.0

5.0

4.0

3.0

Serum Glucose (m

M)

0 10 20 30 40 50 60 Time (min)

Water (Control) Glucose

*

*

Foster, C. et al. Med. Sci. Sport 11: 1-‐5, 1979.

Pre-‐Exercise and Improvement

•  Sherman W, et al. Carbohydrate feedings 1 h before exercise improves cycling performance. Am J Clin Nutr. 54(5):866-‐870,1991.

•  Francescato M, Puntel I. Does a pre-‐exercise carbohydrate feeding improve a 20-‐km cross-‐country ski performance? J Sports Med Phys Fitness. 46(2):248-‐248-‐256, 2006.

•  Gleeson M, Maughan R, Greenhaff P. Comparison of the effects of pre-‐exercise feeding of glucose, glycerol and placebo on endurance and fuel homeostasis in man. Eur J Appl Physiol Occup Physiol. 55(6):645-‐653, 1986.

•  Karamanolis I, Tokmakidis S. Effects of carbohydrate ingesCon 15 min before exercise on endurance running capacity. Appl Physiol Nutr Metab. 33:441-‐449, 2008.

•  El-‐Sayer MS, et al. Carbohydrate ingesCon improves endurance performance during a 1 h simulated cycling Cme trial. J. Sports Sci 15:223-‐230, 1997.

Experimental Protocol •  The effects of consuming two different amounts of liquid

carbohydrate 1 h before exercise on the metabolic responses during exercise, and on exercise performance were invesCgated.

•  Subjects (N= 9) consumed either 1.1 g (LC) or 2.2 g (HC) carbohydrate/kg body mass or a placebo (P) 1 hour before exercise.

•  Subjects cycled at 70% of maximal oxygen consumpCon (VO2max) for 90 mim and then underwent a performance trial.

Sherman et al. Am J Clin Nutr 54: 866-‐870, 1991

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3

6.0

5.0

4.0

3.0

GLUCO

SE (m

M)

500

400

300

200

100

0

INSU

LIN (p

M)

0 30 60 90

Time During Exercise (min)

Placebo 75g CHO 150g CHO


50

48

46

44

42

40

PERFORM

ANCE

TIM

E (m

in) Placebo

75g CHO 150g CHO


Pre-‐exercise Suggested Strategy

Approximately 15 to 60 minutes before compeCCon consuming about 100g of simple CHO will provide fuel for exercise and improve performance when nutrient supplementaCon cannot be taken during exercise. Other supplementaCon that should be considered are taking a pre-‐exercise caffeine supplement or consuming inorganic nitrate. (These will be discussed under the topic Super Ergogenic Aids)

SUPPLEMENTATION DURING EXERCISE

Carbohydrate Supplementation During Steady State Exercise 6

0

Plasma Glucose (m

M)

Exercise Time (hrs)

5

4

3

2

1 2 3 4

Cycling at 70% VO2max to Exhaustion

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6

0

Plasma Glucose (m

M)

Exercise Time (hrs)

CHO 5

4

3

2

Placebo

1 2 3 4

Cycling at 70% VO2max to Exhaustion

Effect of Carbohydrate Combinations on Exogenous

Carbohydrate Oxidation

Experimental Protocol Subjects cycled at 63% VO2max for 120

min on 4 different occasions Treatment: 1. Water 2. Glucose (1.2 g/min) 3. Glucose (1.8 g/min) 4. Glucose + Fructose (1.2 + 0.6 g/min)

Glucose alone Fructose alone

Roy, LPG et al. J. Appl. Physiol. 2004

1.4

1.2

1.0

0.8

0.6

0.4

0.2

0.0

Time (min)

Exogen

ous C

HO

OxidaCo

n (g/m

in)

Fruc+Glu Med-Glu High-Glu EGO EFO

0 15 30 45 60 75 90 105 120


Fat Endogenous CHO Exogenous fructose Exogenous glucose

Rel

ativ

e co

ntrib

utio

n of

su

bstra

tes

to to

tal e

nerg

y ex

pend

iture

(%)

100%

75%

50%

25%

0% Wat Med-Glu High-Glu Fruc+Glu

* * *


†

Effect of Carbohydrate/Protein Supplementation on Exercise

Performance

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Experimental Protocol Design: Double blind, crossover Treatments: CHO 7.3% CHO/PRO 7.3%/1.8% 1.8 ml/kg ingested every 15 minutes during

exercise and 10 ml/kg at the end of exercise Exercise: 75% VO2max unCl faCgue 15 hours later 85% VO2max unCl faCgue

Saunders, M.J. et al. MSSE 2004 Saunders, M.J. et al. 2004

Ride 1

120

100

80

60

40

20

0

Time to FaC

gue (m

in)

CHO+PRO CHO

Ride 2

*

*

*Significantly greater (p<0.05) than CHO Ride.

Low Calorie Protein/Carbohydrate Supplement with Carbohydrate being a Mixture

of Simple Sugars

Low CHO/PRO Supplementation Increases Variable Intensity Exercise

Performance •  N = 15 •  Randomized double blind repeated measures design •  TREATMENTS •  CHO (6.0%) and CHO (3.0%)/PRO (1.2%) provided

as 200 ml/20 min •  PERFORMANCE TEST •  Cycle for 3 hours alternating between 45 and 75%

VO2max and then cycled to fatigue at 80% VO2max

McCleave E. et al. J Stren Cond Res 25: 879-‐888, 2011

CHO CHO+PRO

Kcals 24 16.9

CHO (%) 6 3.0

Dextrose (%) 6 1

Fructose (%) 0 1

Maltodextrin (%) 0 1

PRO (%) 0 1.2

RaCo of CHO: PRO 2.5:1

Treatment ComposiCon

Both treatments contained the equal amounts of Na+, K+, and Mg2+.


SUPPLEMENT COMPOSITION (PER 100 ml) Time to ExhausCon

CHO+PRO CHO

Tim

e to

Exh

aust

ion

(min

utes

)

*

0

10

20

30

40

50

60


15% increase in endurance

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CONCLUSION •  Periodic supplementaCon with CHO/electrolyte drinks every 15 to 20 min can improve aerobic exercise performance. (30-‐60g CHO per hour)

•  Using a combinaCon of simple CHO will increase the rate of CHO uptake, spare endogenous CHO stores and improve aerobic exercise performance

•  The addiCon of protein to a CHO/electrolyte sports drink can limit the need for CHO while also improving aerobic endurance

•  Example: 3% CHO made up of glucose and fructose and 1.2% protein (whey isolate)

ANABOLIC PHASE

ANABOLIC PHASE The anabolic phase represents the immediate post exercise recovery period. Post exercise the body is highly responsive to nutrient intervenCon. Consuming the appropriate types and amounts of nutrients immediately to 45 minutes aper an acute bout of exercise can: increase rate of rehydraCon increase the rate of muscle glycogen storage reduce muscle damage increase protein accreCon increase training adaptaCon

RehydraOon 34

RETENTION OF FLUID REPLACEMENT

•  Exercised subjects in heat unCl there was 1.8 L of fluid loss

•  30 min recovery passive recovery •  Then replaced 0.9 L of fluid as water or a carbohydrate/electrolyte soluCon

•  45 minutes later replaced the final 0.9 L of fluid lost

•  Then followed fluid recovery for 2 hours González-Alonso, Heaps & Coyle, Int. J. Sports Med 13 (1992).

Fate of the Ingested Volume (n=19)

González-‐Alonso, Heaps & Coyle, Int. J. Sports Med 13 (1992).

Solutions!

2.0"

W"

Flui

d w

eigh

t (kg

)!

CE"

1.5"

1.0"

0.5"

0.0"

Other Fluid and!Carbon Losses!

Urine Losses!

Volume Retained!73 ± 3%!65 ± 3%!

*!

†!

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EFFECT OF A CARBOHYDRATE/PROTEIN

SUPPLEMENT ON REHYDRATION!

Experimental Design

Subjects exercised to dehydrate by 2.5% of body weight.

Immediately aper exercise subjects consumed one of three liquid supplements equivalent to weight loss:

1. Carbohydrate/protein 6g CHO, 1.75g PRO, 45.8 mg Na

2. Carbohydrate 6g CHO, 45.8 mg Na 3. Water Monitored recover for 3 hours

Seifert J et al. IJSNEM 16: 420-‐429, 2006

C/P CHO Water 0

250

500

750

1000

†*

*

TOTAL URINE OUTPUT


Total U

rine Outpu

t (m

l)

C/P CHO Water 0

20

40

60

80

100 *† *

FLUID RETENTION


% Fluid Reten

Con

GLYCOGEN REPLENISHMENT Timing of Supplementation for Rapid Glycogen Synthesis

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Gly

coge

n St

orag

e Po

st F

eedi

ng

(µm

ol •

g-1 w

et w

t • 2

h-1 )

0

5

10

15

20 1.5g CHO • kg -1

Immediately Post Exercise 1.5g CHO • kg -1

2 Hours Post Exercise

*

Basal Immediately 2 h Later

Net

Leg

Glu

cose

Upt

ake

(µg

• min

-1 •

100c

c-1 )

160

140 120

100 80 60 40 20

0

*

Amount of Carbohydrate Supplementation

0

1

2

3

4

5

6

7

0.0 0.5 1.0 1.5 2.0 2.5 3.0

CHO SUPPLEMENT g/kg body wt

Provided immediately aYer and 2h aYer exercise

GLYCOGEN SYNTHESIS (µmol/g/h) during 4h of recovery

Increases Glycogen Storage with Added Protein

50

Gly

coge

n St

orag

e (m

mol

/l/4h

)

40

20

10

0

*

CHO-PRO HCHO LCHO

30

55% greater storage

40% greater storage

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9

0"

1"

2"

3"

4"

5"

6"

7"

0.0" 0.5" 1.0" 1.5" 2.0" 2.5" 3.0"

CHO SUPPLEMENT g/kg body wt

GLYCOGEN SYNTHESIS (µmol/g/h)

PROTEIN + CHO

CHO

0

10

20

30

40

50

CHO-PRO HCHO LCHO

Gly

coge

n St

orag

e (µ

mol

• L-

1 )

180-240 min 40-180 min 20-40 min 0-20 min

Recovery Periods

*

6

5

4

3

2

1

0

MU

SC

LE G

LYC

OG

EN

(m

g/g

mus

cle)

Immediate Post-Ex

2 hr Post-Ex

Glucose Glucose +

Whey protein hydrolysates

Glucose +

BCAA

Glucose +

Casein hydrolysates

Glucose +

Whey protein

a

d

c

b b

c

Morifuji, et al. Amino Acids, 2009

Morifuji M. et al. Amino Acids 38:1109-‐1115, 2010.

Glycogen recovery in 24 hours

0

Muscle glyocgen

stroage

(µmol/g/w

w)

24 h dietary CHO intake (g/kg BM)

120

80

60

40

4 8 10 14

100

20

0 2 6 12

CHO/PRO SUPPLEMENTATION REDUCES MUSCLE DAMAGE

Photomicrographs of control and eccentrically exercised muscle.

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Experimental Design

•  Subjects (n = 24) were 21 ± 3 yr old and randomly assigned to 1 of 4 treatment groups: CHO/PRO, Milk, CHO or Water.

•  Exercise to induce muscle damage was 6 sets of 10 repeCCons concentric/eccentric contracCons on a Cybex Dynamometer

•  Within 10 min aper the compleCon of exercise the subjects consumed 500 ml of their supplement and another 500 ml at 2 h post exercise

Cockburn E., et al. Appl Physiol Nutr Metab 33: 775-‐783, 2008

†

*

§ §

§

1400

1200

1000

800

600

400

200

1200

1000

800

600

400

200

0 0 24 48

M

CHO-‐P

CHO

CON

CK (U

/L)

Mb (ng/mL)

Hours

ƒ§ §

*ƒ§ *ƒ§

*

* †

M

CHO-‐P

CHO

CON

Peak Torqu

e (Nm)

Set T

otal W

ork (J)

150

130

110

90

70

1100

900

700

500

300 0 24 48

Hours

Training Adaptation Effects of CHO/PRO Supplementation

Post Exercise: Timing

3.5

3

2.5

2

1.5

1

0.5

0

-‐0.5

-‐1

-‐1.5

-‐2

*

kgs

LBM Fat mass

*

Body fat %

PRE/POST MOR/EVE

Cribb & Hayes Med. Sci. Sport Exerc. 38: 1918-1925, 2006

*

µm2

Type-‐I Type-‐IIa

*

Type-‐IIx

PRE/POST MOR/EVE

1400

1200

800

600

400

0

200

1000

Muscle Fiber Type


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11

*

kgs

Bench press Squat

*

Dead-‐lip

PRE/POST MOR/EVE

25

20

15

10

5

0


CHO/Protein Supplementation on Aerobic Training Adaptation

% increase, absolute:

•  All: 8.3%

•  CM: 12.5%

•  CHO: 6.5%

•  PLA: 6.0%

Maximal Oxygen Consumption

% increase, relative:

•  All: 9.1%

•  CM: 14.3%

•  CHO: 6.4%

•  PLA: 6.5% 0.00

0.05

0.10

0.15

0.20

0.25

0.30

0.35

0.40

0.45

Cha

nge

in A

bsol

ute

VO2m

ax (L

/min

)

CM CHO PLA

†

Body Composition Changes

0.0

500.0

1000.0

1500.0

2000.0

2500.0

3000.0

3500.0

Lean and Fat Mass Differential, Whole Body

Gra

ms

CM

CHO

PLA

*

0.0

500.0

1000.0

1500.0

2000.0

2500.0

Lean and Fat Mass Differential, Trunk

Gra

ms

CM

CHO

A B

C *

0.0

200.0

400.0

600.0

800.0

1000.0

1200.0

Lean and Fat Mass Differential, Legs

Gra

ms

CM CHO PLA

+ 1121 g lean mass - (- 1135 g fat mass) = 2256 g

*

whole body differential

What is an optimal amount of protein in a single dose?

0 10 20 30 40

Protein (g)

Muscle FSR (%

• h

-‐1)

0.15

0.10

0.05

0.00

Moore DR et al., Am J. Clin Nutr 89: 161, 2009.

~8.6g EAA

a

b b

c c

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Best Type of Protein to Use †

FSR (%

h-‐1)

Whey Soy

*#†

Casein

Rest Exercise

.25

.20

.15

.10

.05

0

Tang et al. J Appl Physiol 107:987-992,2009

*#

Whey Protein Produces Best Response Re

laCve Increase in M

PS

Hours

Whey Milk Soy Casein Protein Blend

0 1 2 3 4

Training Adaptation Effects of CHO/PRO Supplementation Post

Exercise: Why CHO?

Bird et al. (2006) EJAP, 97:225-238.

32 subjects trained for 12 weeks while consuming several different nutritional interventions Supplements consumed during exercise

6% CHO solution 6 g EAA CHO + EAA

Carbohydrate Amino Acid Supplementation Carbohydrate Amino Acid Supplementation

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Carbohydrate and Protein Supplementation

p70S6K

mTOR

éBlood amino acids Insulin

Protein

émRNA translation initiation éribosomes

4EBP1

eIF2B GSK-3

Akt

mTOR Signaling Pathway

éprotein synthesis

AMPK

ATP/ADP

é

Glycogen é

FOXO3A

éprotein degradation

rpS6

éNet Protein AccreOon

CHO

PC

Protein Synthesis and Degradation with Increasing Protein with Meal

Protein Consumption (g) Plasma Insulin (µU/ml)

Rat

e of

Pro

tein

Syn

thes

is

and

Deg

rada

tion

5 10 15 20 25 30 35 0

Synthesis

Degradation

Accretion

0 20 40 60 80 100 120 140

CONCLUSION •  One should start to rehydrate immediately aper exercise and

must consume more fluid than lost to fully rehydrate •  The addiCon of protein to a rehydraCon supplement will increase

fluid retenCon and speed rehydraCon. •  The addiCon of protein to a CHO recovery supplement will

increase the rate of muscle glycogen replenishment •  Post exercise CHO/PRO supplementaCon will reduce muscle

Cssue damage and soreness •  A post exercise supplement combining CHO and protein will

enhance protein synthesis post exercise and increase the rate of training adaptaCon

•  The post exercise supplement should contain 1.2g CHO per kg body weight and 20 to 25g whey protein

ADAPTATION PHASE

ADAPTATION PHASE

The adaptaCon phase represents the 4 to 6 hours aper the effects of the iniCal post-‐exercise supplement have dissipated. During this phase nutrient supplementaCon should be intermixed with regular daily meals and snacks.

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14

Incr

ease

in M

uscl

e!G

lyco

gen

Con

cent

ratio

n!(m

mol

kg-

1 w

et w

eigh

t)!

TIME (h)!0"

1.40g/kg!40"

.35 g/kg!

2" 4" 6"

20"

0"

Mus

cle

Pro

tein

Syn

thes

is

(Arb

itrar

y U

nits

Burd, et al. J Appl Physiol 106:1692-16=701, 2009

Rest 3H 24H 48H

ConCnued Protein Synthesis

High Protein Late Night Snack

TAKAHASHI, KipnIs, and DAUGHADAY J Clin Invest 47: 2079-‐2090, 1968.

8PM 12AM 4AM 8AM

Hormone responses 12 normal subjects

Growth Hormone

Glucose

Insulin

CorCsol

Experimental Design

•  Subjects (n=16 males) performed a resistance exercise protocol starCng at 8:00 PM and lasCng 1 hour

•  Subjects were provide a CHO(60g)/PRO(20g) supplement immediately post exercise

•  Prior to sleep (11:30 PM) subjects were provided 40g casein or placebo in 450ml water

•  Whole body and muscle protein synthesis were determined for the next 7 hours of sleep

Res et al. MSSE (Published ahead of Print 2012

[ring-‐2H5]-‐Phenylalanine and [ring-‐2H2]-‐Tyrosine infusion

Time Hours Exercise Drink Blood Sample Muscle Biopsy

1900 2000 2100 2200 2300 000 100 200 300 400 500 600 700

-‐4.5 -‐3.5 -‐2.5 -‐1.5 -‐0.5 0.5 1.5 2.5 3.5 4.5 5.5 6.5 7.5

Sleep

PRO/PLA

Res et al. MSSE (Published ahead of Print 2012)

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15

*

Who

le-‐bod

y protein kine

Ccs

µmol phe

nylalanine

� kg-‐1 � 7.5

h-‐1

Breakdown Synthesis

*

OxidaCon

Placebo Protein

350

300

200

150

100

0

50

250

Net Balance


Ove

rnig

ht m

ixed

mus

cle

FSR

(%�h

-1)

*

0

0.2

0.4

0.6

0.8 Placebo

Protein


CONCLUSION

•  A rapid rate of muscle glycogen and protein synthesis can be maintained by periodically supplemenCng post exercise

•  SupplemenCng with protein periodically following exercise will periodically acCve protein synthesis

•  The addiCon of about 40 g of a slow digesCng protein prior to bedCme can sCmulate muscle protein synthesis while sleeping

Planning Meals and Snacks Around the Workout

Time of day Daily workout schedules AM Workout PM workout 2x/d workouts

7:00 AM Breakfast Breakfast Breakfast

8:00 AM

9:00 AM Workout Workout 10:00 AM CP Suppl. (2.5:1) CP snack (1:1)

CP Suppl. (2.5:1)

11:00 AM

12:00 PM Lunch (CP)

1:00 PM Lunch (CP) Lunch (CP)

2:00 PM

3:00 PM CP snack (1:1)

4:00 PM Workout 5:00 PM Workout CP Suppl. (2.5:1)

6:00 PM Dinner (CP) CP Suppl. (2.5:1)

7:00 PM Dinner (CP)

8:00 PM Dinner (CP)

9:00 PM

10:00 PM CP snack (1:4) CP snack (1:4) CP snack (1:4)

Ratios listed are suggested carbohydrate-to-protein amounts in grams.

SUMMARY •  SupplementaCon prior to exercise with CHO can improve aerobic endurance

•  SupplementaCon with CHO during exercise can improve aerobic endurance and this can be enhanced by using mulCple simple carbohydrates and protein

•  SupplementaCon soon aper exercise with a CHO/PRO supplement can reduce muscle damage and speed rehydraCon, glycogen replenishment, protein synthesis and training adaptaCon

•  SupplemenCng prior to bedCme with a small slowly digesCble protein can increase protein synthesis during sleep

•  SupplementaCon around one’s workouts and periodically during the day can improve performance, recovery and training adaptaCon

Documents

2. When and what to eat - X - Nancy Clark RDnancyclarkrd.com/.../NS-When-and-What-to-Eat.pdf · 10/29/14 2 PRE-EXERCISE CARBOHYDRATE FEEDING: EFFECT ON ENDURANCE PERFORMANCE Experimental