Training Adaptations and Nutritionfor the Powerlifting Athlete

By: Nick Wojcik, B.Kin (IPR), CPT, NWS

Goals for This Lecture

• Discuss basics of training adaptations

• Brief discussion of energy systems

• Discuss the nutritional needs of powerlifters and strength trainers

• Cover peri-workout nutrition

• Talk about weight loss/weight gain,

“The ______ Diet”

• Give an understanding of the basics of supplementation

The Training Stimulus

• What happens during the workout?

- Damage to muscle proteins and structures

- Depletion of glycogen (sometimes) and other energy substrates

- CNS fatigue

- Increases in catabolic hormones, decreases in anabolic hormones

• Good read: Science and Practice of Strength Training (Zatsiorsky and Kraemer)

• Delayed-onset muscle soreness

• Usually peaks 24-48 hours post-exercise

• Eccentric loading is most effective at inducing DOMS

• No one theory fully explains, but a combination there of does a good job:

• Begins with protein and structural disruption of the muscle with eccentric loading

• Involves calcium build-up which hinders ATP production

• Increase in inflammation and inflammatory signalling

DOMS

Adaptations

Sarcoplasmic and/or myofibrillar hypertrophy

Metabolic adaptations (enzymes, mito's) Improvements in motor coordination Increase in capillary density (more

common in bodybuilding)

On to the Basics

• Energy systems– How do our bodies produce energy?

• Why are the nutritional needs of exercisers and athletes different?– They put a greater stress on their body than

lightly active or sedentary people, and because of that require different amounts of nutrients to offset this

Energy Systems

• Essential for life, plays a large role in dictating nutritional needs

• “Energy cannot be created or destroyed, it can only change forms” - First Law of Thermodynamics

• In this instance: – Chemical → Mechanical + Heat

ATP – The Energy Molecule

• All reactions that aim to produce energy in the body result in the production of ATP (adenosine triphosphate)

• It's the breakdown of this molecule that allows muscle contraction to occur– ATP → ADP + Pi

• All 3 macronutrients can be used to form ATP

ATP-PC

• A.k.a. The adenosine triphosphate – phosphocreatine system

• Produces large amounts of energy, very quickly

• Only lasts for ~10 sec

• ATP → ADP + Pi

• ADP + PCr → ATP + Cr

• Prominent in sports like: football, track and field, powerlifting

Glycolysis

• Utilize glycogen and glucose

• Produces relatively large amounts of energy from 10 seconds up to ~3 minutes

• Actually two types of glycolysis, anaerobic and aerobic

– Anaerobic results in the production of hydrogen ions and lactate, hydrogen ions can cause acidosis in the muscle and subsequently the blood. This can lead to decrements in performance.

– Aerobic results in the production of pyruvate

• Utilized in powerlifting mostly during higher rep (8+) accessory work

Aerobic Metabolism

• Slowest form of energy production, however it yields a large amount of ATP (~38 molecules of ATP per molecule of glucose or glycogen)

• This is where fats and proteins can be utilized to produce energy

• Duration: >3 minutes

• Activities: marathons, ultimate frisbee

Protein, Carbohydrates, and Fat

• These are the big 3, the macronutrients

• Protein requirements of powerlifters and strength trainers are higher than lightly active and inactive individuals because of muscle damage that can occur during exercise/athletics

– Need to maintain positive nitrogen balance

• Carbohydrate and fat requirements are increased, mostly as a response to the increase in caloric needs

– CHO increase also partially due to increased need for fuel (specifically glycogen – sugar stored by the body)

Protein Needs of Strength Athletes

• The ISSN position stand (2005) on protein for athletes recommends 1.6 – 2 g PRO/kg bw

– Repair damaged muscle, provide necessary materials for muscle growth

– There appears to be a ceiling effect at 2 g PRO/kg bw, minimal improvements (if any) at intakes over that

Safety Concerns of High Protein

• Wait a minute...is that much protein actually safe?

– Danger of high protein intake has been greatly exaggerated by the media

– In healthy individuals, completely safe

- In individuals with kidney problems, different ball game

• Some preliminary studies have even suggested high protein intake may help curb major risk factors for chronic kidney disease, such as: hypertension, diabetes, obesity, and metabolic syndrome

Carbohydrate Needs

• Required to replenish glycogen stores

• 50-60% of total daily Calories will be sufficient for the majority of athletes (between 6 – 10 g/kg bw)

– Bare minimum is 250 g of CHO or 1000 kcal

• Glycogen will be most prominent during your accessory work (8+ reps) or cardiorespiratory training and may be tapped into through the course of your workout to replenish ATP

Fat Requirements

• Not terribly different

• Fat is still needed to help with: membrane repair/formation, maintain/replenish total body fat (yes, some is needed), aid in hormone production (specifically saturated fats), as well as maintenance of other bodily functions (ones not overly effected by exercise or sports)

Micronutrients

• Micronutrients are vitamins and minerals

• Contrary to what some may believe, in most instances, trainees don't need higher amounts of these (specifically from supplemental forms)

• Some also believe that some vitamins and minerals can help enhance performance when taken in amounts above the RDI

– Isn't true for probably 99% of cases outside of deficiencies

Good Ol' H2O

• Can't neglect proper water intake, crucial for bodily processes, especially during sports and exercise

– 2% drop in bodyweight in water = impaired performance

– “If you're thirsty, it's too late”

• Minimum 2 L a day, as well as offsetting water lost through sweat during exercise and it's very doubtful you would be dehydrated

• Easiest way to gauge hydration status is through urine colour– Should be clear, cloudy-looking, or pale yellow

– Every body is different, so the best way to determine your water needs is through observation

Summarizing the Strength Trainer's Diet

Water, water, water Healthy balanced diet: prioritize getting a

variety of fruits and veggies Balanced diet + sufficient protein +

sufficient water = success with a barbell If in doubt, follow the StrongLifts 5x5 diet

as your “baseline” (before accommodating individuals needs, for example)

Pre-Workout/Competition Nutrition

• Why should you eat or drink before exercising, practicing or competing?– To prevent being distracted by hunger– To provide your muscles with water and fuel– To improve recovery

• What should you eat?– Food and drink that is easily digested– A good portion of carbs, but low in fibre

Pre-Workout/Competition Nutrition

• Meal timing and content

– 3 hours before: normal meal

– 2 hours before: meal providing mostly CHO, with little protein and fat

– 1 hour before: light meal with mostly CHO; little fat, protein, and fibre

– Less than an hour: light CHO snack

• These are general guidelines! Pre-workout/comp nutrition is highly individualistic and psychological

Intra-Workout/Competition Nutrition

• Need ~250 mL (8 oz) for every 20 minutes of exercise to avoid dehydration (varies with sweat rates as well)

• In longer sessions lasting one hour or more, CHO (or CHO/PRO) drink may aid in performance and recovery

• During the course of a long distance event, 30 – 60 g of CHO should be consumed every hour

• The CHO drink should be a concentration of around 6-8% CHO

Post-Workout/Competition Nutrition

• The Post-Workout “Window of Opportunity”

– ~30 minutes post-workout/competition

– Enzyme activity is high

– A light snack, with mix of carbs and protein is best

– Protein will help begin the rebuild process to repair damage and adapt to the exercise stimulus

– Carbohydrates will aid in glycogen replenishment

Gaining Weight

• To gain weight, you should aim for gaining lean muscle mass

• Exercise is absolutely crucial to this– Resistance training is key, more muscle =

more kcal burned

• Introduce ~500 kcal to diet, above maintenance kcal

• This is a very slow process!

Losing Fat• Diet alone isn't enough

– Efficacy: exercise + diet > exercise > diet > none

– Only dieting will result in a reduction of lean mass, which will reduce the resting metabolic rate

• Decrease kcal intake between 500-1000 kcal under maintenance calories. Calories matter more than fat intake

• Aim to lose no more than 2 lbs per week (a deficit 1000 kcal)

– Any more isn't healthy nor safe, in most cases

• Thermogenics may aid weight loss by providing energy while functioning on a caloric deficit, also can increase metabolism between 200 – 500 kcal (caffeine)

Various Diets

• There are a plethora of diets available, far more exist than I could possibly discuss, but here we'll discuss some of the more popular ones

• There is a general lack of scientific study on many of these diets for athletic populations (i.e. 1 study on a ketogenic diet for power gymnasts vs. thousands for obese and diabetic individuals)

• With the limited amount of applicable scientific study, it's a more an exercise of theory

Low Carb/No Carb Diets

• Popular ones: ketogenic, Atkins

• Promote minimal to no carbs

• Ketogenic has been shown to have no negative effects on power athletes (power gymnasts)

• Pros: great for blood sugar control, losing weight or maintaining weight, eating more bacon than normal,

• Cons: adjustment process can be difficult, depending on your activity it may hinder performance

• Keys to success: test ketogenic diets during less stressful times, drink lots of water, pound down a variety of vegetables

The Paleo Diet

• “If you can grow it or kill it, eat it”

• Many supporters contend the Western diet is the cause of most contemporary diseases

• Pros: lots of fruits, vegetables, meat, and other unprocessed foods; high in fibre; low in sodium and other chemicals; simplicity; nutrient dense

• Cons: cost, time for meal prep

• Keys to success: introduce Paleo meals/principles slowly, stick with it

Supplements 101

• Nutritional supplements can help cover a gap in one's diet, improve performance, or aid in improving health

• They're not a replacement for whole foods, you should be obtaining the large majority of your macros and micros from the above

• In some cases they can be helpful for hitting macros (specifically protein powder)

Choosing a Supplement

• Choosing ingredients should be based on what your fitness or health goals are

• Once you find ingredients/substances that produce the effect(s) you are looking for, use that to determine what brand or product could work well for you

• Look for an NPN or EN

Natural Product Numbers

• Unlike the USA, Canada has regulations in place regarding dietary supplements

• NPN's are issued by Health Canada after a company submits their product, along with documentation of manufacturing, sources and manufacturing process of the ingredients, formulation, and scientific rationale for efficacy

• A product that possesses an NPN means that what it says it does on the label is correct, it is dosed correctly to obtain an effect, it's safe for human consumption in the doses outlined, that the ingredients are high quality, and that what is on the label is what is in the product (i.e. no illegal or unlisted substances)

• Health Canada will also grant “exemption numbers”, where a product is deemed safe before a full review as the effects of the ingredients are well known (i.e. creatine)

A Word on Vitamin D

• People who live in the Northern Hemisphere usually don't get enough sun exposure during winter months for their body to produce a significant amount of vitamin D

• It can be difficult to obtain vitamin D from food

• If one chooses to supplement, look for vitamin D3 (vitamin D in its natural form)

• There is also a vitamin D2 as well, but it is synthetic and not as well absorbed by the body

• There have been some links between testosterone and vitamin D levels

Protein Powders

• Very common among gym goers; convenience is a primary reason

• Whey protein can be more effective than whole food at kick-starting protein synthesis after a workout (re: high leucine content), but eating whole food will in no way prevent you from progressing in the gym

• These can be very useful for heavier individuals to meet their daily protein requirements

– At the time I'm writing this, I'm sitting at 215 lbs, or just over 97 kg, this translates into between 155 – 195 g PRO/day. To put this in context, if I was eating strictly chicken breasts (lean source of protein), that would mean about 8 – 10 chicken breasts a day.

Protein Powders• A few predominant types: whey concentrate, whey

isolate, casein, egg albumin, soy isolate

– Varying biological value (amount of the protein that can be utilized) and digestion time

• Digestion time (slow → fast)

– Casein → Egg → Soy → WC → WI

• All are effective

– Whey is most effective for increasing lean body mass, very rich in leucine which stimulates muscle growth

• Most cost effective is usually a whey blend

Some Other Good Guys

Convincing scientific evidence to support many supplements is few and far between, however, a couple of shining stars other than Vitamin D and Whey:

Creatine: supports intramuscular PC stores Beta-Alanine: increases carnosine, a buffering molecule

(minimize acidosis = better performance) Omega-3 FA: EFA, great for CV and brain health Caffeine: stimulant, may promote a slight edge in

performance, great for a kick in the ass if you're tired and contemplating not lifting

Resources

• Natural Health Product Directorate

– http://www.hc-sc.gc.ca/dhp-mps/prodnatur/about-apropos/index-eng.php

• PubMed (index of scientific journals)

– http://www.ncbi.nlm.nih.gov/pubmed/

• Science and Practice of Strength Training (Zatsiorsky and Kraemer)

– Training theory, small bits on nutrition to support strength training

• Livestrong.com or MyFitnessPal.com

– Calorie trackers with smart phone apps, useful for evaluating your diet