Fuelling your NTC WorkoutFor Improved Performance

& Body Composition

Jon Denoris MSc CISSNNike Master Trainer

NTC; Full body, Interval style,

functional, dynamic, sport based.

55% - 60% calories from carbohydrates ???

Not me, bro …...

“Prove all things” Thessalonians 5:21 via Dr M C Siff

Hot off the Press: Evidence that elite performers do eat Paleo…..

Some Support…

“Nutrient Timing represents the next important nutrition concept

in the 21st century”William Kraemer PHD Professor , University of

Connecticut

“Dr’s Ivy & Portman take sports nutrition to a new level. A must read for the

strength coach and athlete”Michael Stone PHd Head, Sports Physiology US Olympic

Committee

“If you can’t pass the ball properly,

a bowl of pasta’s not going to make that much

difference!”

Harry Redknapp

Interesting Recent Paper…

8 week intervention

Multi Ingredient Supplement

Adjunct to weight loss programme

Lopez et al 2013

Conclusions…

Body Weight - 2% vs - 0.5% <0.01

Fat Mass - 7.8% vs - 2.8% <0.001

Lean Mass + 3.4% vs + 0.8% <0.03

Waist girth - 2% vs - 0.2% <0.007

Hip Girth - 1.7% vs - 0.4% <0.003

There’s more…

Lopez et al 2013, JISSN

Conclusions…

Energy Levels +29.3% Vs + 5.1% <0.04

Leptin Resistin

Safe and effective adjunct to an 8 week weight-loss programme, augmenting

improvements in body composition, waist & hip girth

Lopez et al 2013, JISSN

What is Nutrient Timing?

The application of knowing what to eat and

when to eat before, during and after exercise

Designed to help you achieve your most advantageous exercise performance and recovery

3 Areas of Interest

For exercise lasting less than 45 mins is water fine?

How long after a workout do you have to restore your muscles?

Is CHO the nutrient for aerobic athletes?Is Protein the nutrient for strength

athletes?

Hormones & Exercise

Insulin “anabolic controller”

• Transporter promotes either fat OR protein storage

• glucose uptake, glycogen storage

• protein synthesis & AA transport protein degradation

• cortisol release

How insulin increases net protein gain

3 Phases

1.Energy Phase

2. Anabolic Phase

3. Growth Phase

ENERGY PHASE

-10 mins until end of workout

Multi nutrient supplement (CHO + PRO + MCT) 30 mins prior increased vertical jump power & no. of reps at 80% 1RM

(Kraemer et al 2007)

Health benefits ?MCT (Medium Chain Triglycerides)

High in Lauric AcidAnti viral, anti bacterial, anti microbial

Straight to the liver (readily oxidized)

Increased metabolism (heat!)

Apetite suppressing effectWeight control WHEN used to replace other LCT’sIncreases in muscle? Due to cell membrane ?

Multi nutrient supplement (CHO + PRO + MCT) 30 mins prior increased vertical jump power & no. of reps at 80% 1RM

(Kraemer et al 2007)

it also growth hormone & testosterone

(Protein) 12 week study Strength and lean body mass

(Candow et al 2006)

10 week study body mass fat free mass, IGF1, mRNA,

& myofibrillar protein (Willoughby & Stout 2007)pre & post CHO + PRO + CR lean body mass, 1RM, type II fibres, muscle Cr, PRO synthesis

Cribb et al 2006

Quick word about cardio

Interesting study by (Saunders et al)

ADDING PRO to CHO 29% & 40%

improvement in performance 83% less

muscle damage

Energy phase & strength training

CHO before & during maintains muscle glycogen & enhances the benefits of training (Haff et al)

Baty et al found anabolic hormone insulin & levels of cortisol in CHO & PRO V CHO ALONE

2 studies by Bird et al ;Cortisol 105% in placebo BUT ONLY 11% in CHO & 7% in CHO + EAA levels of 3methyl-histidine reduced by 27%

CHO & PRO 26% markers of PRO breakdown & type I, type iia, type iib cross sectional areas

Effect on muscular endurance

Blunting the effect of cortisol

Bishop et al

Energy phase

ANABOLIC PHASE

The 45 mins window(the most important phase)

Importance of immediate cho/pro supp (anabolic phase)

Levenhagen et al

Effect of supp type on insulin response

Zawadzki et al

Markers of muscle damage

Siefert et al

Don’t Wait !

Ivy et al CHO + PRO + FAT immediately after exercise provoked a greater insulin response

Berardi et al : even greater levels of muscle glycogen resynthesis and protein synthesis when BCAA’s added immediately post exercise

TAKE HOME : increasing concentration of Amino Acids in blood important for promoting increases in lean tissue and improved body compostition

Practical Approach • Consume a CHO +PRO in

3:1 or 4:1 ratio within 30 mins.

This translates into 1.2-1.5gms/kg simple CHO 0.3-0.5gms/kg PRO +

BCAA’s

End of the anabolic phase to the start of next workout

GROWTH PHASE

a. Insulin resistance

b. Prolonged insulin sensitivity

Effect of amino acid level on protein synthesis

Whey vs Casein

Whey fast releasing – better for synthesis

Casein slow releasing better for attenuating protein breakdown

Casein may be better overall for protein balance (Boirie et al 1997)

(dangin et al 2001)

Creatine gives more benefits

(Cribb et al) greater changes in CR + PRO + CHO over CR, CHO or PRO alone. Body mass fat free mass and favourable body comp changes

Content of growth phase supp

ConclusionsProlonged >60-90 mins exercise will deplete

energy and prudent timing can offset this

During intense exercise regular 10-15fl/oz 6-8% CHO should be taken every 10-15mins to sustain blood glucose

Minimize fructose as it can cause GI upset/absorbed slowly

Adding Protein .15-.25g/kg/day to CHO at ALL time points especially post exercise is well tolerated and may promote greater glycogen restoration

Conclusions

6-20g EAA’s 30-40 g of high GI CHO within 3 hours and immediately before exercise significantly stimulates protein synthesis

Daily post exercise ingestion of CHO + PRO increases strength & lean tissue and body fat % during regular resistance training

Whey & Casein differ in kinetic digestion patterns

Conclusions

Adding CR to CHO & PRO facilitates greater adaptations

Inclusion of small amounts of fats (MCT) may help further

Irrespective of timing 3:1 or 4:1 CHO to PRO snacks and feeding promotes recovery

HOT TOPICS….

PROTEIN HOW MUCH?

• Protein– High thermic effect (30% calories used!)– Energy-restriction, coupled with exercise stimulates

gluconeogenesis - PROTEIN NOW USED AS A FUEL WITHIN THE BODY!

– High protein diets best for maintaining LBM throughout energy-deficits (Pikosky et al., 2008; Morita, Y., S. Igawa, et al. 1991)

– Essential for enhancing training adaptations– Leucine supports anti-catabolic effects of insulin, with

MUSCLE/PROTEIN-SPECIFIC EFFECTS (Norton & Layman, 2006)– Increasing Glutamine intake will support immunological

function and oppose inflammatory effects (sacks, 1999)

• “Excessive” is all relative…

Acid / Alkaline; PRAL• Increasing evidence for an effect on

physiology;• Potentially altering cortisol• GH production• Alkaline mineral excretion• Individual variance to alkaline

supplementation…….• Berardi, John M, Alan C Logan and A Venket

Rao. Plant-based dietary supplement increases urinary pH. Journal of the International Society of Sports Nutrition 2008

Alkaline diets result in a more alkaline urine pH and may result in reduced calcium in the urine, however, as seen in some recent reports, this may not reflect total calcium balance because of other buffers such as phosphate. There is no substantial evidence that this improves bone health or protects from osteoporosis. However, alkaline diets may result in a number of health benefits as outlined below• Increased fruits and vegetables in an alkaline diet would improve the K/Na ratio and may

benefit bone health, reduce muscle wasting, as well as mitigate other chronic diseases such as hypertension and strokes.

• The resultant increase in growth hormone with an alkaline diet may improve many outcomes from cardiovascular health to memory and cognition.

• An increase in intracellular magnesium, which is required for the function of many enzyme systems, is another added benefit of the alkaline diet. Available magnesium, which is required to activate vitamin D, would result in numerous added benefits in the vitamin D apocrine/exocrine systems.

• Alkalinity may result in added benefit for some chemotherapeutic agents that require a higher pH.

J Environ Public Health. 2012; 2012: 727630.Published online 2011 October 12. doi: 10.1155/2012/727630  PMCID: PMC3195546The Alkaline Diet: Is There Evidence That an Alkaline pH Diet Benefits Health?Gerry K. Schwalfenberg

From the evidence outlined above, it would be prudent to consider an alkaline diet to reduce morbidity and mortality of chronic

disease that are plaguing our aging population.

One of the first considerations in an alkaline diet, which includes more fruits and

vegetables, is to know what type of soil they were grown in since this may significantly

influence the mineral content.

At this time, there are limited scientific studies in this area, and many more studies are indicated in regards to muscle effects,

growth hormone, and interaction with vitamin D.

Intermittent FastingDoes work for short term body fat loss / weight loss – why?

Long term (women) causes issues / problems hormones, reproductive issues.

Real problems when combined with high intensity “crossfit” etc

Women – Iron status / magnesium may need to be checked Tarnsdermal mag good/supp/

Eur J Clin Nutr. 2009 Aug;63(8):947-55. doi: 10.1038/ejcn.2009.4. Epub 2009 Feb 11.Metabolic and physiologic improvements from consuming a paleolithic, hunter-gatherer type diet.Frasetto LA, Schloetter M. Mietus-Synder M. Morris RC Jr, Sebastian A.

SourceDepartment of Medicine, University of California San Francisco School of Medicine, San Francisco, CA 94143, USA. frassett@gcrc.ucsf.edu

CONCLUSIONS:Even short-term (17d) consumption of a paleolithic type diet improves BP and glucose tolerance, decreases insulin secretion, increases insulin sensitivity and improves lipid profiles without weight loss in healthy sedentary humans.

Thank You!