Download or read book Body Composition and Performance Changes Following 8 weeks of Carbohydrate Or Whey Isolate Protein carbohydrate Supplementation and Concurrent Resistance Training written by David E. Stride and published by . This book was released on 2004 with total page 160 pages. Available in PDF, EPUB and Kindle. Book excerpt:
Download or read book Body Composition and Performance Changes Following 8 weeks of Carbohydrate Or Whey Isolate Protein carbohydrate Supplementation and Concurrent Resistance Training microform written by David E. Stride and published by Library and Archives Canada = Bibliothèque et Archives Canada. This book was released on 2004 with total page 160 pages. Available in PDF, EPUB and Kindle. Book excerpt:
Download or read book The Effects of Eight Weeks of Heavy Resistance Training and Branched Chain Amino Acid and Carbohydrate Supplementation on Muscle Performance and Body Composition written by Sean Foster and published by . This book was released on 2011 with total page pages. Available in PDF, EPUB and Kindle. Book excerpt: Branched chain amino acid supplements are becoming one of the more popular and well known supplements currently on the market. It is thought that branched chain amino acids support the body during resistance training by supplying the muscles with an excess supply of branched chain amino acids in order to quickly repair muscle, supplying the muscles with energy, and increasing muscle protein synthesis. This study evaluated how eight weeks of supplementation with branched chain amino acids and carbohydrates affected body composition and muscle performance in untrained males between the ages of 18 and 35. In other short term studies there are significant improvements that can be made with supplementation (Kerksick, et al., 2006). This study evaluated the long term effects that may be seen with supplementation.
Download or read book Effects of Creatine Monohydrate Tiing on Resistance Training Adaptations in Male and Female Collegiate Athletes written by Nicholas Dinan and published by . This book was released on 2022 with total page 0 pages. Available in PDF, EPUB and Kindle. Book excerpt: Background: The timing of nutrient ingestion continues to be advocated by athletes, nutritionists, and coaches to augment potential exercise training adaptations. While creatine supplementation is well-established for its ergogenic potential, limited research is available on the potential impact of creatine monohydrate administration before or after workouts among athletes. The aim of this study was to investigate the effects of pre- versus post-exercise creatine monohydrate supplementation on resistance training adaptations, body composition, and work capacity following 8-weeks of supplementation and resistance training. Methods: In a randomized, double-blind, placebo-controlled, parallel design, 34 health resistance-trained male and female athletes were randomly assigned and matched according to fat free mass to consume a placebo, or 5-g dose of creatine monohydrate within 1 hour before training, or within 1 hour after training for 8 weeks while completing a weekly resistance training program. At each time point all participants co-ingested a 25-gram dose whey isolate and a 25-gram dose of carbohydrate powder along with their assigned supplement. A 4-week non-supplementation period of resistance training occurred before the supplementation period to account for any early neuromuscular adaptations associated with starting a new program. Body composition using a 3-compartment field model, muscular strength and muscular endurance using bench press and back squat exercises along with isometric mid-thigh pull were assessed before and after the 8-week supplementation period. A 3 x 2 mixed factorial ANOVA with repeated measures on time were used to determine any statistically significant differences for time and group main effects and group x time interaction effects. Results: Over the training and supplementation period, all groups experienced a significant increase in fat free mass, upper and lower body strength, work capacity, and a decrease in body mass, fat mass, and percent body fat, with no differences observed between groups. Conclusions: Daily supplementation with carbohydrate plus protein with or without creatine monohydrate leads to significant increases in fat-free mass, performance indicators, and work capacity while the ingestion of, or timing creatine monohydrate did not seem to exert any additional influence over the measured outcomes. Retroactively registered on clinicaltrials.gov as NCT05451498.
Download or read book Nutrient Timing Revisited written by Applied Research Press and published by Createspace Independent Publishing Platform. This book was released on 2015-07-21 with total page 40 pages. Available in PDF, EPUB and Kindle. Book excerpt: Nutrient timing is a popular nutritional strategy that involves the consumption of combinations of nutrients-primarily protein and carbohydrate-in and around an exercise session. Some have claimed that this approach can produce dramatic improvements in body composition. It has even been postulated that the timing of nutritional consumption may be more important than the absolute daily intake of nutrients. The post-exercise period is widely considered the most critical part of nutrient timing. Theoretically, consuming the proper ratio of nutrients during this time not only initiates the rebuilding of damaged muscle tissue and restoration of energy reserves, but it does so in a supercompensated fashion that enhances both body composition and exercise performance. Several researchers have made reference to an anabolic "window of opportunity" whereby a limited time exists after training to optimize training-related muscular adaptations. However, the importance - and even the existence - of a post-exercise 'window' can vary according to a number of factors. Not only is nutrient timing research open to question in terms of applicability, but recent evidence has directly challenged the classical view of the relevance of post-exercise nutritional intake with respect to anabolism. Therefore, the purpose of this paper will be twofold: 1) to review the existing literature on the effects of nutrient timing with respect to post-exercise muscular adaptations, and; 2) to draw relevant conclusions that allow practical, evidence-based nutritional recommendations to be made for maximizing the anabolic response to exercise. Proceeds from the sale of this book go to support an elderly disabled person.
Download or read book The Effects of a 12 week Resistance Training Program Combined with Casein Or Whey Protein Supplementation on Body Composition Muscle Strength and Markers of Satellite Cell Activation in Older Males written by Annie G. Allison and published by . This book was released on 2010 with total page pages. Available in PDF, EPUB and Kindle. Book excerpt: Resistance training and protein supplementation have been shown to increase muscle mass and strength, and thus may be an effective method to combat muscle wasting (sarcopenia) that occurs with aging. Thirty-six males (62.5 yrs, 177 cm and 95.25 kg) were randomly assigned to ingest either whey isolate protein, casein protein or carbohydrate while participating in a 12-week high intensity resistance training program. Resistance training increased both upper and lower body strength, body mass and lean muscle mass while decreasing body fat percentage. However, no effects from training were observed on serum anabolic hormones and indirect markers of satellite cell activation. A trend towards significantly higher lower body strength was observed in the whey isolate (p=0.053) and casein (p=0.086) groups, respectively, compared to carbohydrate placebo group. The present study suggests protein supplementation in conjunction with high intensity resistance training may be important in combating sarcopenia.
Download or read book The Effects of Carbohydrate and Protein Supplementation on Signaling Pathways Regulating Protein Turnover and Muscle Mass Following Chronic Resistance Training written by Lu Huang (M. S. in Kinesiology) and published by . This book was released on 2016 with total page 108 pages. Available in PDF, EPUB and Kindle. Book excerpt: Skeletal muscle is important for physical activity and regulation of metabolism. Increase or maintenance of muscle mass is pursued by different populations ranging from athletes to people suffering from severe muscular diseases causing muscle atrophy/wasting. In this study, four animal groups were generated: sedentary group (No supplements or exercise) (SED); resistance training (RE) and whey supplements (WP); RE and combo (Carbohydrate and whey) supplements (CP); RE and placebo (DI water) (PLA). Flexor hallucis longus (FHL) muscles were collected after 8 weeks of training. Expression of several key proteins controlling muscle mass and protein turnover were measured in order to compare how different combinations affect muscle growth. It was found that resistance training induced reductions in myostatin protein expression compared with sedentary controls (p
Download or read book Nutrition Support for Athletic Performance written by Mark Russell and published by MDPI. This book was released on 2020-05-13 with total page 258 pages. Available in PDF, EPUB and Kindle. Book excerpt: Athletes and their support personnel are constantly seeking evidence-informed recommendations to enhance athletic performance during competition and to optimize training-induced adaptations. Accordingly, nutritional and supplementation strategies are commonplace when seeking to achieve these aims, with such practices being implemented before, during, or after competition and/or training in a periodized manner. Performance nutrition is becoming increasingly specialized and needs to consider the diversity of athletes and the nature of the competitions. This Special Issue, Nutrition Support for Athletic Performance, describes recent advances in these areas.
Download or read book The Effects of Carbohydrate protein Supplementation on Endurance Exercise Performance Recovery and Training Adaptation written by Lisa Ferguson Stegall and published by . This book was released on 2010 with total page 690 pages. Available in PDF, EPUB and Kindle. Book excerpt: Recent research suggests that adding protein (PRO) to a carbohydrate (CHO) supplement can have substantial benefits for endurance exercise performance and recovery beyond that of CHO alone. CHO+PRO supplements are often commercially available formulations consisting of carbohydrates (dextrose, maltodextrin) and whey protein. The effects of a supplement containing moderate protein and a low-CHO mixture on endurance performance has not been investigated. Also, the effects of CHO+PRO supplementation in the form of a natural food, flavored milk, on measures of recovery from acute endurance exercise, as well as on chronic aerobic exercise training adaptations, have not been characterized. Therefore, in this series of four studies, the effects of CHO+PRO supplementation on the following areas of endurance exercise performance, recovery, and adaptation are investigated: acute endurance exercise performance, inflammatory and muscle damage markers, muscle glycogen resynthesis, activation of signaling proteins involved in the initiation of protein synthesis and degradation, subsequent endurance exercise performance, and chronic aerobic training adaptations (maximal oxygen consumption, oxidative enzyme activity, body composition, immune cell levels, and inflammatory markers). Study 1 demonstrated that a supplement containing a low-CHO mixture plus moderate protein significantly improved aerobic endurance when cycling at or below the ventilatory threshold, despite containing 50% less CHO and 30% fewer calories relative to a higher CHO beverage. Study 2 demonstrated that CHO+PRO supplementation in the form of chocolate milk (CM) is an effective post-exercise supplement that can improve subsequent performance and provide a greater intracellular signaling stimulus for protein synthesis compared to CHO and placebo. Study 3 found that post-exercise CM supplementation during 4.5 wks of aerobic exercise training improves the magnitude of cardiovascular adaptations more effectively than isocaloric CHO or placebo, while the fourth study demonstrated that post-exercise CM supplementation during 4.5 wks of aerobic training improves body composition more effectively than isocaloric CHO or placebo. The fourth study also demonstrated that 4.5 wks of training does not appear to perturb resting immune cell concentrations or markers of inflammation and muscle damage. Taken together, the results of this research series suggest that CHO+PRO supplementation extends endurance performance, improves recovery, and increases training adaptations more effectively than CHO or placebo.
Download or read book The Protein Pacing Diet written by Dr Paul J. Arciero and published by Outskirts Press. This book was released on 2019-02-22 with total page 268 pages. Available in PDF, EPUB and Kindle. Book excerpt: KEEP YOUR EYES ON THE PRISE! Proof that self-care is the new healthcare, powered by PROTEIN PACING(R) and the PRISE(R) LIFE Dr. Paul J. Arciero is the world's leading nutrition, exercise and applied physiology scientist and keynote speaker. In his compelling new book he presents the science behind the way we are exercising and eating is all wrong. His human clinical research findings have been condensed into a single guide designed to help the everyday overstressed busy person, weekend warriors, and even Olympians get off the crazy-diet roller coaster and live with optimal health and performance. His scientifically proven PRISE Life Protocol, powered by his Protein Pacing Diet, is healthier and easier than fad diets and the overexertion of most exercise routines. Dr. Paul's Protein Pacing & PRISE Life secrets are finally revealed - from what to eat and when to eat using his 'Morning Muscle Maximizer' and 'Bedtime Bellyfat Burner', to debunking the many health, fitness, and diet myths that arise daily. Consulted by the highest level media outlets - O Magazine, The Wall Street Journal, Fox News, Prevention, Good Housekeeping, WebMD, TIME, Huffington Post, Glamour, Women's Health, Men's Health, and many more - he answers the call to share his knowledge. It's time to join the millions of people worldwide who have heard his message: Put an end to fad diets and harmful exercise programs, and 'Never Diet Again' by Keeping Your Eyes on the PRISE!
Download or read book Body Composition Muscular Performance and Free Testosterone Following 12 weeks of Protein Supplementation and Resistance Training in Men Aged 35 55 written by Matthew Steven Stone and published by . This book was released on 2018 with total page 230 pages. Available in PDF, EPUB and Kindle. Book excerpt: PURPOSE: The purpose of this study was to investigate the effects of 12 weeks of protein supplementation and Autoregulatory Progressive Resistance Exercise (APRE) training on measures of body composition, muscular performance, and free testosterone in middle-aged men. METHODS: Untrained males (n = 35; 43.3 ± 6.6 years) participated in this study. Lean mass (LM) and fat mass (FM) were measured via Dual Energy X-ray Absorptiometry (DEXA), while strength was measured utilizing one repetition maximum (1RM), endurance measured using maximum repetitions completed (REPS) at 75% 1RM for the bench and leg press, and free testosterone was measured using changes in serum values. Subjects were randomly placed into one of four groups: protein (PO), APRE, protein plus APRE (PAPRE), or control (CON). Subjects repeated testing for the DEXA, 1RM, REPS, and blood draw every four weeks for 12 weeks. Both PO and PAPRE groups ingested 25g of supplemental protein twice daily. Subjects in the exercise groups completed a resistance training program, 3 days per week, for 12 weeks. RESULTS: Analysis revealed a significant time interaction (p .01) and a trend towards significance for group time interaction (p = .08) between baseline and week 12 for LM, with the APRE and PAPRE groups showing a significant increase following the 12-weeks. Significant time and group by time interactions (p
Download or read book Post Exercise Ingestion of Plant Vs Animal Protein Enhances Exercise Performance Outcomes Similarly written by Adam N. Upshaw and published by . This book was released on 2014 with total page 294 pages. Available in PDF, EPUB and Kindle. Book excerpt: Recently, the ingestion of a carbohydrate-protein supplement after exercise has garnered considerable interest among both athletes and scientists. However, debate exists about whether the type of protein consumed, animal vs plant, affects exercise performance differently. Thus, it is the purpose of this dissertation to compare performance outcomes following carbohydrate (CHO)-plant or CHO-animal protein ingestion utilizing a variety of exercise conditions (acute bouts of aerobic exercise, 10 weeks of strength training and six weeks of concurrent training). Study 1 demonstrated that following a glycogen depleting bout of cycling, dairy chocolate, soy chocolate, hemp chocolate or dairy milk ingestion all enhanced the performance of a subsequent 20km cycling time trial relative to that of a placebo drink (p = 0.02). Further because the drinks were matched for energy and total liquid consumed these data suggest that a post exercise CHO-plant protein drink is as effective as a post exercise CHO-animal protein drink with respect to same day 20km time trial performance following glycogen depleting exercise. Study 2 demonstrated that regardless of protein type (hemp, dairy milk or whey protein isolate) post training session CHO-protein supplementation increased isokinetic bicep (p =0.03), quadriceps (p =0.04 and isometric bicep strength (p = 0.05) vs a carbohydrate only drink over 10 weeks of strength training. Thus, post training session CHO-protein ingestion appears to be as effective for strength development over 10 weeks of training whether the protein source is vegetable (hemp) or animal (milk, whey). Study 3 demonstrated that post training session CHO - hemp protein ingestion produced greater improvements in time trial (p = 0.01), peak Wingate power (p = 0.001) and 1-RM strength (p = 0.01) with 6 weeks of concurrent training vs carbohydrate only. Six weeks of concurrent training, when supplemented with hemp based protein-CHO drink post exercise, appears to be effective at enhancing aerobic and anaerobic performance outcomes similarly to what has been previously found with a CHO- animal protein supplement. Together, these studies demonstrate significant and similar improvements with plant or animal protein-CHO post exercise supplementation for strength or concurrent training and for time trial performance following glycogen depleting exercise.
Download or read book Effects of Fat free and 2 Chocolate Milk on Strength and Body Composition Following Resistance Training written by Ashley T. Forsyth and published by . This book was released on 2010 with total page pages. Available in PDF, EPUB and Kindle. Book excerpt: ABSTRACT: Nutrition and recovery go hand in hand. After a resistance training workout, it is extremely important for athletes to rebuild and refuel their bodies with the proper nourishment to obtain maximal results. In doing so, they consume different recovery aids or ergogenic aids for gains in muscle mass, an aid in hydration, and a speedy recovery. Ergogenic aids can include many things (i.e., improved equipment, training program), but one of the most popular types of ergogenic aids is nutritional supplements such as protein, carbohydrates, creatine, and vitamins. A nutritional supplement that has recently grown in popularity is chocolate milk. Currently, no studies exist comparing the effects of fat-free chocolate milk and 2% chocolate milk on muscular strength and body composition in collegiate softball players. The purpose of this study will be to determine the effects of fat-free and 2% chocolate milk ingestion on body composition and muscular strength following eight weeks of resistance training. In a randomized (matched according to strength and bodyweight), double blind experimental design, 18 female, collegiate softball players (18.5 +̲ .7 yrs; 65.7 +̲ 1.8 inches; 156.2 +̲ 21.6 lbs) ingested either fat-free chocolate milk or 2% chocolate milk immediately after resistance exercise workouts for an 8-week period. Dependent variables included body fat percentage, lean muscle mass, bench press 1RM, and leg press 1RM. Data was analyzed via a paired samples t-test (to detect difference across both groups over the 8-week training period) and an independent samples t-test (to detect differences between the groups) using SPSS for Windows 15.0. No statistically significant differences were found in bench press strength, leg press strength, body fat %, and lean body mass between the fat-free group and the 2% chocolate milk group. The major finding of this study is that there is no difference between fat-free chocolate milk and 2% chocolate milk in regards to body fat percentage, lean body mass, bench press maximal strength, and leg press maximal strength following an eight week exercise program where the chocolate milk was ingested immediately after each workout. However, there was a significant difference in both groups combined after the eight week training program. Therefore, from a practical sense, consumption of either fat-free chocolate milk or 2% chocolate milk in conjunction with a periodized resistance training program does improve exercise performance in regards to maximal strength as well as improvements in body fat percentage and lean body mass.
Download or read book The Effects of Carbohydrate and Amino Acids on Muscle Protein Synthesis After Acute Resistance Exercise and Muscle Adaptation Following Chronic Resistance Training written by Wanyi Wang (M.S. in Kinesiology) and published by . This book was released on 2016 with total page 492 pages. Available in PDF, EPUB and Kindle. Book excerpt: Resistance exercise (RE) is purported to induce muscle protein accretion primarily by stimulating muscle protein synthesis (MPS), with its effect potentiated by providing a protein or amino acid (AA) supplement post exercise. Glutamine, a conditionally essential AA, is increasingly recommended to improve exercise performance, but it is poorly soluble and unstable in sports drinks. This limitation can be overcome by combining L-glutamine with L-alanine to form a dipeptide (AlaGln). The first study demonstrated that AlaGln supplementation post resistance exercise significantly reduced the phosphorylation of AMPK and NF-kB p65 without activating intracellular signals for MPS. This study also showed that whey protein (WP) activated the mTOR signaling pathways without affecting signaling proteins that controls muscle protein breakdown (MPB). The results provide indirect evidence that AlaGln blocks MPB via suppressing the activation of AMPK-FOXO3A and NF-kB p65, while WP promotes MPS. Recent research suggests that adding carbohydrate (CHO) to a protein supplement post exercise can produce greater protein accretion and subsequently increase the magnitude of resistance training adaptation relative to protein supplementation alone. Early studies from our laboratory found that co-ingestion of CHO and protein, as compared with CHO or protein intake individually, had a greater effect on the activation of anabolic signaling proteins. However, the effect of CHO plus protein on MPS and muscle adaptation is controversial. The second study demonstrated that adding CHO to a protein supplement (CP) accelerated MPS via activating the mTOR-signaling pathway in comparison with placebo (PLA) and WP during early exercise recovery, but CP did not affect signaling proteins that regulate MPB. The third study found that CP enhanced muscle strength relative to PLA and WP. The greater strength development in CP appeared due to increased myofibrillar protein content. Increased muscle hypertrophy occurred without an increase in myonuclei suggesting satellite cell activation was not required for muscle fiber development. Taken together, the results of this series of studies suggest that 1) AlaGln inhibits MPB following acute RE; 2) Adding CHO to a protein supplement accelerates muscle recovery by stimulating MPS, and increases the magnitude of muscle strength by accumulating more myofibrillar protein in comparison with PLA and WP.
Download or read book Science and Development of Muscle Hypertrophy written by Brad J. Schoenfeld and published by Human Kinetics. This book was released on 2016-06-24 with total page 224 pages. Available in PDF, EPUB and Kindle. Book excerpt: Muscle hypertrophy—defined as an increase in muscular size—is one of the primary outcomes of resistance training. Science and Development of Muscle Hypertrophy is a comprehensive compilation of science-based principles to help professionals develop muscle hypertrophy in athletes and clients. With more than 825 references and applied guidelines throughout, no other resource offers a comparable quantity of content solely focused on muscle hypertrophy. Readers will find up-to-date content so they fully understand the science of muscle hypertrophy and its application to designing training programs. Written by Brad Schoenfeld, PhD, a leading authority on muscle hypertrophy, this text provides strength and conditioning professionals, personal trainers, sport scientists, researchers, and exercise science instructors with a definitive resource for information regarding muscle hypertrophy—the mechanism of its development, how the body structurally and hormonally changes when exposed to stress, ways to most effectively design training programs, and current nutrition guidelines for eliciting hypertrophic changes. The full-color book offers several features to make the content accessible to readers: • Research Findings sidebars highlight the aspects of muscle hypertrophy currently being examined to encourage readers to re-evaluate their knowledge and ensure their training practices are up to date. • Practical Applications sidebars outline how to apply the research conclusions for maximal hypertrophic development. • Comprehensive subject and author indexes optimize the book’s utility as a reference tool. • An image bank containing most of the art, photos, and tables from the text allows instructors and presenters to easily teach the material outlined in the book. Although muscle hypertrophy can be attained through a range of training programs, this text allows readers to understand and apply the specific responses and mechanisms that promote optimal muscle hypertrophy in their athletes and clients. It explores how genetic background, age, sex, and other factors have been shown to mediate the hypertrophic response to exercise, affecting both the rate and the total gain in lean muscle mass. Sample programs in the text show how to design a three- or four-day-per-week undulating periodized program and a modified linear periodized program for maximizing muscular development. Science and Development of Muscle Hypertrophy is an invaluable resource for strength and conditioning professionals seeking to maximize hypertrophic gains and those searching for the most comprehensive, authoritative, and current research in the field.
Download or read book The Influence of 8 Weeks of Whey Protein and Leucine Supplementation on Physical and Cognitive Performance written by and published by . This book was released on 2010 with total page 10 pages. Available in PDF, EPUB and Kindle. Book excerpt: The purpose of this study was to investigate the ability of whey-protein and leucine supplementation to enhance physical and cognitive performance and body composition. Thirty moderately fit participants completed a modified Air Force fitness test, a computer-based cognition test, and a dual-energy X-ray-absorptiometry scan for body composition before and after supplementing their daily diet for 8 wk with either 19.7 g of whey protein and 6.2 g leucine (WPL) or a calorie-equivalent placebo (P). Bench-press performance increased significantly from Week I to Week 8 in the WPL group, whereas the increase in the P group was not significant. Push-up performance increased significantly for WPL, and P showed a nonsignificant increase. Total mass, fat-free mass, and lean body mass all increased significantly in the WPL group but showed no change in the P group. No differences were observed within or between groups for crunches, chin-ups, 3-mile-run time, or cognition. The authors conclude that supplementing with whey protein and leucine may provide an advantage to people whose performance benefits from increased upper body strength and/or lean body mass.
Download or read book Whole body Electromyostimulation A Training Technology to Improve Health and Performance in Humans written by Wolfgang Kemmler and published by Frontiers Media SA. This book was released on 2020-07-08 with total page 160 pages. Available in PDF, EPUB and Kindle. Book excerpt:
