Subject: Eat. Lift. Build. How to become more awesome with your self-care!

Hi Friend!



Friday, I attended "Eat.  Lift.  Build.  Nutrition Strategies for the Strength Athlete".  It was cool to be on a college campus again and even more cool to learn the latest, more refined nutrition strategies for strength training.  Here are the nuggets that made it into my journal.



  • Leucine.  An amino acid.  5g Leucine + 6g Whey Protein increased muscle protein synthesis @ 1.5-4.5 hours after consumption vs. taking only 25g Whey protein or 6g Whey protein.
1.  If you don't exercise, you need a high dose to stimulate muscle protein synthesis to get an anabolic response.
2.  If you exercise, a lower dose is sufficient.
3.  If you're sick or on bed rest, an even higher dose is needed.

Coaches Note:  look for Leucine in your protein supplements (shake powders) and aim for 5g / serving.  


Coaches Prediction:  5-10 years from now you'll see Leucine as an add on option at smoothie bars.

Slide below says, 
  • protein supplements enhance fat free mass (adds lean muscle) and increases 1 repetition maximum strength during prolonged resistance exercise training.
  • protein supplements work better for people who have already been resistance training and are less effective for older people
  • already covered the 3rd bullet point above
  • protein supplementation impact isn't as large as the gains from going to the gym

  • 1.6g/kg/day of protein is the minimum effective dose to build lean muscle.  More than that has no better rate of muscle protein synthesis.  
1.  Type your body weight into this calculator to convert it to kilograms.
2.  Then multiply that number by 1.6 to get the number of grams of protein needed per day.
3.  Divide that number by the number of meals / snacks / shakes per day to get your per meal goals.


Example:  Coach Mike

180 lb. male x 2.2 kg/lb = 82kg
82kg x 1.6g = 131g/day
Meals / Day = 4 on strength days and 3 on non-strength days.
131/4 = 33g/day on strength days.
131/3 = 44g/day on cardio days.

Reference:  Mike's Cardio Day Breakfast

4 Large Brown Organic Egg = 24g Protein.
1/2 C Black Beans = 8g Protein
2 thumbs of mixed nuts = 3g Protein
3 cups of raw spinach = 3g Protein
2 compari tomatoes = ~1g Protein
Total Protein = 24+8+3+3+1=39g

Coaches Note:  successful people and unsuccessful people do the same things over and over and that includes what they eat.  Make thoughtful adjustments to what you eat, to make sure you're getting enough protein in at your meals.  Set it and forget it.  Based on the math above, I'm about 5g short, so I'm going to re-measure my black beans by grabbing a handful and then re-measure it in a measuring cup.  If I'm still short after recalibrating, I'll add more beans.  



Coaches Tip:  If you don't want to go crazy with all the math, use the Precision Nutrition Portion guidelines below.  
  • PreProtein Consumption and Weight Loss:  2.4g/kg/day is most optimal on low calorie diets over 28 days w/ 6 days / week of exercise to increase lean mass and decrease fat mass.
Coaches Note:  If you're looking to lose weight and you choose to reduce calories for a period of a month, while still exercising 6 days per week, eat more protein.  

Coaches Note2:  Or attend the next nutrition discussion and I'll help you come up with a custom meal plan based around foods you like, you're goal and your schedule.  

  • Chocolate Milk Study Guy Presented:  consuming chocolate milk vs. carbohydrate beverage post exercise, resulted in 23% greater time to exhaustion during treadmill run.
1.  Chocolate milk also had similar glycogen replenishment to the carbohydrate beverage.

Coaches Note:  possibly an ideal beverage for kids who play sports or do physical play that last longer than an hour as a quick whole foods option to consume after play while waiting for a meal to be prepared.  Also a nice option for adults who do physical activity longer than an hour, especially if it's muscularly fatiguing.  
  • Creatine Supplementation and Protein Metabolism may favor hypertrophic properties in young 22 y/o strength athletes.  
1.  20g/day for 5days or 3-5g/day for 30 days increased muscle creatine by 20%.
2.  20g/day for 5days (may) increase brain creatine by 10% (maybe)
3.  Weight Lifters were 8% stronger with creatine vs. placebo.
4.  Weight Lifters had 14% increase in performance vs. placebo.
5.  Increased high intensity performance lasting less than 30seconds.
6.  Less effective for for high intensity efforts lasting between 30-150 seconds.
7.  May be effective for endurance athletes who sprint during endurance exercise and events (like last 100meters, climbing a hill, passing someone, etc...).
8.  Increases muscle resynthesis of Creatine Phosphate (the explosive energy you use).
9.  Increases muscle glycogen stores.  (More energy available for 30s bursts and boot camp).
10.  Creatine supplementation with immobilization and/or injury helps retain muscle mass, strength and performance.  
11.  Creatine may boost brain + cognitive performance (10 studies say yes, 3 say no).  
12.  Creatine supplementation in older adults increased Fat Free Mass (lean muscle) and Chest 1 Rep Maximum (strength).
13.  Creatine may accelerate recovery from and possibly reduce concussion risk (currently hypothesized; I don't recall if research is going on right now).
14.  Milo, the Greek Wrestler, who lifted his bull everyday from a calf to a full grown bull, had a secret.  He ate 20lbs of meat per day.  
15.  The presenter found a slide for Creatine Supplements dating back to 1847 in the U.S.  The ironic part is that most people couldn't afford to buy meat regularly, so buying a supplement seemed even more odd, but the take home point is it's been around for a long time and its been well researched.  It's safe. 
16.  Use creatine monohydrate only.  95% of studies have been done on this form.  Ignore the rest.


Coach Note:  so far most research has been done on elite athletes, college athletes, older populations and sick populations.  Our demographic doesn't have many studies, and the researchers hypothesize its because we're too busy working and raising families to participate in a study.  Anectdotaly it worked for me performance and muscle building wise during my 20's.  It is very intriguing.  The researcher / presenter was awesome and funny, but he did not mention anything about weight gain, and I think it may cause a person to gain weight and/or keep weight on which is useful for those looking to put weight on or not lose weight while participating in a lot of sports, training and exercise (triathletes, high school athletes, hard gainers).  The possible brain performance and injury maintenance benefits are very exciting to learn.  
  • Nutrient Timing Matters Most for:
1.  Workouts lasting longer than 1 hour
2.  Workouts in heat

Otherwise, use this chart for guidelines specific to body type and goals.
  • What weight gain looks like shakes look like!
References
1.  Stuart M. Phillips, PhD, Protein and Resistance Training...
2.  William Lunn, PhD, Post Exercise Nutrition
3.  Eric S. Rawson, PhD, Creatine Supplementation
4.  Adam Feit, MS (Springfield College guy and future PhD), Nutrient Timing
5.  Marie Spanos, MS, RD, What Athletes Really Eat
Summary
You already know this.  Make exercise, strength training and high intensity training lasting less than 30 seconds / set a part of your weekly routine.  Eat whole foods most of the time and use supplements to help as needed.  Aim for 1.6g/kg/day of lean protein or 1 palm / meal for ladies and 2 palms / meal for men.  Eat more protein when injured and/or losing weight while resistance training to maintain and build lean muscle.  Consider creatine to enhance strength and performance, reduce muscle, strength and performance losses due to injury and immobilization and possibly to enhance brain performance as well as reducing concussion risk and recovery time from.  Nutrient timing is important (still eat 1-2hrs post exercise), but not as important as previously thought (you don't have to drink a protein shake within 30minutes of finishing a workout), however there are nutrient timing baselines for basic performance and recovery for all non-elite athletes (us).  Last, most everyone knows how to put on weight except skinny people.  Thick shakes with milk, ice-cream and peanut butter are great ways to help the super high metabolism people in your life to put on weight to help gain strength, muscle and performance.   



Looking for creatine and Leucine,



Coach Mike



p.s.  if I can help you with your training, reply and let me know.
Athletes by Alves,321 Walnut St., #263, Newton, Massachusetts 02460, United States
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