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Information Session

Nutrient timing for strength athletes: Mechanisms & adaptations. Information Session. Dr Stephen Bird (Chief Investigator) Fatigue and Physical Activity Research Group School of Human Movement Studies, Charles Sturt University Bathurst NSW Australia Email. sbird@csu.edu.au.

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Information Session

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  1. Nutrient timing for strength athletes:Mechanisms & adaptations Information Session Dr Stephen Bird(Chief Investigator) Fatigue and Physical Activity Research Group School of Human Movement Studies, Charles Sturt University Bathurst NSW Australia Email.sbird@csu.edu.au

  2. What is nutrient timing • Nutritional supplementation strategy to promote the anabolic response • Window of opportunity associated with each exercise bout • Nutrient supply critical to net skeletal muscle protein balance and subsequent muscle growth and strength expression? • To maximise recovery, ingest small amounts of PRO and AA pre-, during and post-training • Bird, S. P. (2009). Protein/amino acid supplementation and resistance training: A research update. Journal of Australian Strength and Conditioning, 17(3), 25-28. • Lean body mass, 1-RM strength and muscle growth greater ingestion pre and post resistance exercise Cribb & Hayes. (2006) Med Sci Sports Exerc, 38(11): 1918-1925 • Liquid CHO+EAA ingestion during resistance training maximises hypertrophy compared to CHO or EAA Bird et al. (2006) Eur J Appl Physiol. 97:225-238 Ivy, J.L., & Portman, R. (2004). Nutrient Timing: The future of sports nutrition. North Bergen: NJ: Basic Health Publications, Inc.

  3. Nutrient timing: Phases • Pre-workout (PW) • 30min prior to training • Muscle priming • Intra-workout (IW) • During the exercise bout • Muscle delivery • Immediate Post-workout (IP) • 0-15min • Muscle replenishment Ivy, J.L., & Portman, R. (2004). Nutrient Timing: The future of sports nutrition. North Bergen: NJ: Basic Health Publications, Inc.

  4. Nutrient timing: Goals •  nutrient delivery to muscles •  muscle glycogen stores •  protein synthesis •  muscular recovery •  immune system suppression (cortisol) •  muscle damage (CK; cortisol; 3-MHIS) •  catabolic processes Ivy, J.L., & Portman, R. (2004). Nutrient Timing: The future of sports nutrition. North Bergen: NJ: Basic Health Publications, Inc.

  5. What about the research: Nutrient timing research has gained popularity....... Mero A et al. (2009). Effect of strength training session on plasma amino acid concentration following oral ingestion of leucine, BCAAs or glutamine in men. Eur J Appl Physiol , 105(2), 215-223. Cornish, S.M. et al. (2009). Conjugated linoleic acid combined with creatine monohydrate and whey protein supplementation during strength training Int J Sport Nutr Exerc Metabol 19(1), 79-96. Smith, T. J., Montain, S. J., Anderson, D., & Young, A. J. (2009). Plasma amino acid responses after consumption of beverages with varying protein type International Journal of Sport Nutrition and Exercise Metabolism 19(1), 1-17. Claessens, M., Calame, W., Siemensma, A. D., van Baak, M. A., & Saris, W. H. (2009). The effect of different protein hydrolysate/carbohydrate mixtures on postprandial glucagon and insulin responses in healthy subjects. European Journal of Clinical Nutrition, 63(1), 48-56. Antonio, J. (2008). Timing and composition of protein/amino acid supplementation. Strength and Conditioning Journal, 30(1), 43-44. Dreyer, H. C., Drummond, M. J., Pennings, B., Fujita, S., Glynn, E. L., Chinkes, D. L., et al. (2008). Leucine-enriched essential amino acid and carbohydrate ingestion following resistance exercise enhances mTOR signaling and protein synthesis in human muscle. Am J Physiol Endocrinol Metab, 294(2), E392-400. Drummond, M. J., & Rasmussen, B. B. (2008). Leucine-enriched nutrients and the regulation of mammalian target of rapamycin signalling and human skeletal muscle protein synthesis. Curr Opin Clin Nutr Metab Care, 11(3), 222-226. Spriet, L., Perry, C., & Talanian, J. (2008). Legal pre-event nutritional supplements to assist energy metabolism. Essays in Biochemistry, 44(1), 27-44. Schumm, S. R., Triplett, N. T., McBride, J. M., & Dumke, C. L. (2008). Hormonal response to carbohydrate supplementation at rest and after resistance exercise. Int J Sport Nutr Exerc Metab, 18(3), 260-280. Farnfield, M. M., Trenerry, C., Carey, K. A., & Cameron-Smith, D. (2008). Plasma amino acid response after ingestion of different whey protein fractions. International Journal of Food Sciences and Nutrition Bird SP. Supplementation strategies for strength and power athletes: carbohydrate, protein and amino acid ingestion. J Strength Cond Res. In review, 2009.

  6. What about the research: Nutrient timing research has gained popularity....... Carlson, L. A., Headley, S., Debruin, J., Tuckow, A. T., Koch, A. J., & Kenefick, R. W. (2008). Carbohydrate supplementation and immune responses after acute exhaustive resistance exercise. Int J Sport Nutr Exerc Metab, 18(3), 247-259. Kraemer, W.J. et al. (2007). Effects of a multi-nutrient supplement on exercise performance and hormonal responses to resistance exercise. Eur J Appl Physiol , 101(5), 637-646. Baty, J. J., Hwang, H., Ding, Z., Bernard, J. R., Wang, B., Kwon, B., et al. (2007). The effect of a carbohydrate and protein supplement on resistance exercise performance, hormonal response, and muscle damage. Journal of Strength and Conditioning Research, 21(2), 321-329. Koopman, R. et al. (2007). Nutritional interventions to promote post-exercise muscle protein synthesis. Sports Med, 37(10), 895-906. Antonio, J. (2007). Pre and post-exercise feeding. Strength and Conditioning Journal, 29(5), 78-79. Ratamess, N. A., Hoffman, J. R., Ross, R., Shanklin, M., Faigenbaum, A. D., & Kang, J. (2007). Effects of an amino acid/creatine energy supplement on the acute hormonal response to resistance exercise. Int J Sport Nutr Exerc Metab, 17(6), 608-623. Bloomer, R. J. (2007). The role of nutritional supplements in the prevention and treatment of resistance exercise-induced skeletal muscle injury. Sports Medicine, 37(6), 519-532. Koopman, R. (2007). Role of amino acids and peptidesin the molecular signaling in skeletal muscle after resistance exercise. International Journal of Sport Nutrition and Exercise Metabolism, 17 Supplement S47-S57. Antonio, J. (2006). Sports nutrition and supplementation muscle building strategies. NSCA Performance Training Journal, 20-24. Bird, S.P. et al. (2006). Independent and combined effects of liquid carbohydrate/essential amino acid ingestion on hormonal and muscular adaptations following resistance training in untrained men. Eur J Appl Physiol , 97(2), 225-238.

  7. What about the research: Nutrient timing research has gained popularity....... Bird, S. P., Tarpenning, K. M., & Marino, F. E. (2006). Effects of liquid carbohydrate/essential amino acid ingestion on acute hormonal response during a single bout of resistance exercise in untrained men. Nutrition, 22(4), 367-375. Bird, S. P., Tarpenning, K. M., & Marino, F. E. (2006). Liquid carbohydrate/essential amino acid ingestion during a short-term bout of resistance exercise suppresses myofibrillar protein degradation. Metabolism: Clinical and Experimental, 55(5), 570-577. Hawley, J.A., Tipton, K.D., & Millard-Stafford, M.L. (2006). Promoting training adaptations through nutritional interventions. Journal of Sports Sciences, 24(7), 709-721. Elliot, T. A., Cree, M. G., Sanford, A. P., Wolfe, R. R., & Tipton, K. D. (2006). Milk ingestion stimulates net muscle protein synthesis following resistance exercise. Medicine and Science in Sports and Exercise, 38(4), 667-674. Cribb, P. J., & Hayes, A. (2006). Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Med Sci Sports Exerc, 38(11), 1918-1925. Cribb, P. J., Williams, A. D., Carey, M. F., & Hayes, A. (2006). The effect of whey isolate and resistance training on strength, body composition, and plasma glutamine. Int. J. Sport Nutr. Exerc. Metab., 16(5), 494-509. Cribb, P. J., Williams, A. D., Stathis, C. G., Carey, M. F., & Hayes, A. (2007). Effects of whey isolate, creatine, and resistance training on muscle hypertrophy. Med Sci Sports Exerc, 39(2), 298-307. Coburn, J. W., Housh, D. J., Housh, T. J., Malek, M. H., Beck, T. W., Cramer, J. T., et al. (2006). Effects of leucine and whey protein supplementation during eight weeks of unilateral resistance training. Journal of Strength and Conditioning Research, 20(2), 284-291. Candow, D. G., Burke, N. C., Smith-Palmer, T., & Burke, D. G. (2006). Effect of whey and soy protein supplementation combined with resistance training in young adults. International Journal of Sport Nutrition and Exercise Metabolism, 16(3), 233-244. Blomstrand, E., Eliasson, J., Karlsson, H. K. R., & Kohnke, R. (2006). Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J. Nutr., 136(1), 269S-273.

  8. International Society of Sports Nutrition Position stand: Nutrient timing “Timing of the energy intake and the ratio of certain ingested macronutrients are likely attributes which allow for enhanced recovery and tissue repair following high-volume resistance exercise, augmented muscle protein synthesis, and improved mood states when compared with unplanned or traditional strategies of nutrient intake.” Kerksick, C. et al. (2008). International Society of Sports Nutrition Position stand: Nutrient timing. Journal of the International Society of Sports Nutrition, 5, 17.

  9. What about the research: Nutrient timing research has gained popularity....... • Greenwood, M., Kalman, D., & Antonio, J. (2009). Nutritional Supplements in Sports and Exercise. New York: Humana Press - Springer. • Antonio, J., Kalman, D., Stout, J.R., Greenwood, M., Willoughby, D.S., & Haff, G.G. (2008). Essentials of Sports Nutrition and Supplements. New York: Humana Press - Springer. • Stoppani, J., Scheett, T.P., & McGuiggan, M.R. (2008). Nutritional needs of strength/power athletes. In J. Antonio, D. Kalman, J.R. Stout, M. Greenwood, D.S. Willoughby & G.G. Haff (Eds.), Essentials of Sports Nutrition and Supplements (pp. 349-370). New York: Humana Press - Springer. • Rasmussen, C. J. (2008). Nutrition before, during, and after exercise for the strength/power athlete. In J. Antonio, D. Kalman, J.R. Stout, M. Greenwood, D.S. Willoughby & G.G. Haff (Eds.), Essentials of Sports Nutrition and Supplements (pp. 647-665). New York, NY: Humana Press - Springer.

  10. However, No research has examined complete nutrient timing Nutrient timing: pre-exercise, during exercise, post-exercise

  11. Purpose of study • This research will examine the science behind nutrient timing; • Four (4) combined studies over ~16 weeks • Complete nutrient timing (pre-, during and post-exercise) • Effects on hormonal and muscular responses in strength trained athletes • Data collection shall include; • Dietary recall • Strength testing (1RM) • Body composition • Neuromuscular assessments • Blood sampling • Muscle biopsy (data)

  12. Science behind nutrient timing • Acute Study: Cross-over • Study 1 Effects of nutrient timing on acute responses to resistance exercise and recovery in strength trained athletes • Researcher: Tom Mabon • Study 2 Neuromuscular responses following nutrient timing in strength trained athletes • Researcher: Sarah Feebry • Training Study: Placebo-controlled • Study 3 Effect of nutrient timing and resistance training on hormonal and skeletal muscle adaptations in strength athletes • Researcher: Mitchell Pryde • Study 4 Effects of nutrient timing on muscle cell signalling and gene expression following resistance training in strength athletes

  13. Strength training program Supervised, split-body part strength training protocol 4 x wk for 10-wks • Designed by Jon Davie • progressive resistance training principle, load increased as necessary to maintain appropriate training intensity 5 sets to failure • Hypertrophy phase [15-12-10-8 reps per set] • Strength phase[4-6-4-6 reps per set]

  14. Supplementation protocol • Pre-workout (PW) Minett, Duffield & Bird. 2010 IJSPP ,5(1), 27-41. • RE-ACTIVATE • carbohydrate-based formula including EAA, arginine/alpha-ketoglutarate, Beta- alanine, caffeine and B-Group vitamins • Intra-workout (IW) Bird et al. 2006 Nutrition, 22(4), 367-375. • ELEVATOR • carbohydrate-based formula including 6g of EAA • Immediate Post-workout (IP)Bird 2010 JASC, 17(3), 25-28. • RE-GENERATOR • protein fractions (whey & casein), carbohydrates, EAA, creatine monohydrate and glutamine

  15. Study schedule • Study schedule • May 24/05 start 21d supplement washout (no supplements) • June 7/06 Testing session • 17/06 Session 1 • 28/06 Session 2 • July 5/07 Muscle biopsy & testing session • 12/7 Training study • Aug Training wk 4 - wk 8 • Sept 16/09 Session 3 • 20/09 Muscle biopsy

  16. DOCUMENTATION: Information sheet and Informed consent Bird, S.P. (2008). Strength nutrition: The pathway of adaptation model. Network Magazine(Autumn), 57-58.

  17. Questions & Answers Dr. Stephen BirdPhD, AEP, CSCS, RNutr Performance Nutrition Consultant Fatigue & Physical Activity Research Group School of Human Movement Studies Charles Sturt University Bathurst Campus NSW 2795 Australia 02 6338 4155 02 6338 4065 sbird@csu.edu.au  http://csusap.csu.edu.au/~sbird/Webpage/Home.html

  18. BLOOD SAMPLING Bird, S.P. (2008). Strength nutrition: The pathway of adaptation model. Network Magazine(Autumn), 57-58. Bird, S.P., Tarpenning, K.M., & Marino, F.E. (2006). Independent and combined effects of liquid carbohydrate/essential amino acid ingestion on hormonal and muscular adaptations following resistance training in untrained men. European Journal of Applied Physiology, 97(2), 225-238.

  19. BLOOD SAMPLING Bird, S.P. (2008). Strength nutrition: The pathway of adaptation model. Network Magazine(Autumn), 57-58. Bird, S.P., Tarpenning, K.M., & Marino, F.E. (2006). Independent and combined effects of liquid carbohydrate/essential amino acid ingestion on hormonal and muscular adaptations following resistance training in untrained men. European Journal of Applied Physiology, 97(2), 225-238.

  20. BLOOD SAMPLING - Hormone analysis Bird, S.P. (2008). Strength nutrition: The pathway of adaptation model. Network Magazine(Autumn), 57-58. Bird, S.P., Tarpenning, K.M., & Marino, F.E. (2006). Independent and combined effects of liquid carbohydrate/essential amino acid ingestion on hormonal and muscular adaptations following resistance training in untrained men. European Journal of Applied Physiology, 97(2), 225-238.

  21. NEUROMUSCULAR ASSESSMENT - Isokinetic Knee Extension & Knee Flexion Bird, S.P. (2008). Strength nutrition: The pathway of adaptation model. Network Magazine(Autumn), 57-58. Bird, S.P., Tarpenning, K.M., & Marino, F.E. (2006). Independent and combined effects of liquid carbohydrate/essential amino acid ingestion on hormonal and muscular adaptations following resistance training in untrained men. European Journal of Applied Physiology, 97(2), 225-238.

  22. DEXA ASSESSMENT - Body Composition Bird, S.P. (2008). Strength nutrition: The pathway of adaptation model. Network Magazine(Autumn), 57-58. Bird, S.P., Tarpenning, K.M., & Marino, F.E. (2006). Independent and combined effects of liquid carbohydrate/essential amino acid ingestion on hormonal and muscular adaptations following resistance training in untrained men. European Journal of Applied Physiology, 97(2), 225-238.

  23. MUSCLE CSA: CHO+EAA and resistance exercise Bird, S.P. (2008). Strength nutrition: The pathway of adaptation model. Network Magazine(Autumn), 57-58. Bird, S.P., Tarpenning, K.M., & Marino, F.E. (2006). Independent and combined effects of liquid carbohydrate/essential amino acid ingestion on hormonal and muscular adaptations following resistance training in untrained men. European Journal of Applied Physiology, 97(2), 225-238.

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