Post by John A. Casler on Nov 4, 2008 14:05:57 GMT -8
I am archiving this as posted by Jamie Carruthers on SUPERTRAINING
=======================================
Members may enjoy reading:
International society of sports nutrition position stand: nutrient
timing.
J Int Soc Sports Nutr. 2008 Oct 3;5(1):17. [Epub ahead of print] Links
Kerksick C, Stout J, Campbell B, Wilborn C, Kreider R, Kalman D,
Ziegenfuss T, Lopez H, Landis J, Ivy J, Antonio J.
ABSTRACT: Position Statement: The position of the Society regarding
nutrient timing and the intake of carbohydrates, proteins, and fats
in reference to healthy, exercising individuals is summarized by the
following eight points:
1.) Maximal endogenous glycogen stores are best promoted by following
a high-glycemic, high-carbohydrate (CHO) diet (600 - 1000 grams CHO
or ~ 8 - 10 g CHO/kg/d), and ingestion of free amino acids and
protein (PRO) alone or in combination with CHO before resistance
exercise can maximally stimulate protein synthesis.
2.) During exercise, CHO should be consumed at a rate of 30 - 60
grams of CHO/hour in a 6 - 8 % CHO solution (8 - 16 fluid ounces)
every 10 - 15 minutes. Adding PRO to create a CHO:PRO ratio of 3 -
4:1 may increase endurance performance and maximally promotes
glycogen re-synthesis during acute and subsequent bouts of endurance
exercise.
3.) Ingesting CHO alone or in combination with PRO during resistance
exercise increases muscle glycogen, offsets muscle damage, and
facilitates greater training adaptations after either acute or
prolonged periods of supplementation with resistance training.
4.) Post-exercise (within 30 minutes) consumption of CHO at high
dosages (8 - 10 g CHO/kg/day) have been shown to stimulate muscle
glycogen re-synthesis, while adding PRO (0.2 g - 0.5 g PRO/kg/day) to
CHO at a ratio of 3 - 4:1 (CHO: PRO) may further enhance glycogen re-
synthesis.
5.) Post-exercise ingestion (immediately to 3 h post) of amino acids,
primarily essential amino acids, has been shown to stimulate robust
increases in muscle protein synthesis, while the addition of CHO may
stimulate even greater levels of protein synthesis. Additionally, pre-
exercise consumption of a CHO + PRO supplement may result in peak
levels of protein synthesis.
6.) During consistent, prolonged resistance training, post-exercise
consumption of varying doses of CHO + PRO supplements in varying
dosages have been shown to stimulate improvements in strength and
body composition when compared to control or placebo conditions.
7.) The addition of creatine (Cr) (0.1 g Cr/kg/day) to a CHO + PRO
supplement may facilitate even greater adaptations to resistance
training.
8.) Nutrient timing incorporates the use of methodical planning and
eating of whole foods, nutrients extracted from food, and other
sources.
The timing of the energy intake and the ratio of certain ingested
macronutrients are likely the attributes which allow for enhanced
recovery and tissue repair following high-volume exercise, augmented
muscle protein synthesis, and improved mood states when compared with
unplanned or traditional strategies of nutrient intake.
=================
Jamie Carruthers
Wakefield, UK
=======================================
Members may enjoy reading:
International society of sports nutrition position stand: nutrient
timing.
J Int Soc Sports Nutr. 2008 Oct 3;5(1):17. [Epub ahead of print] Links
Kerksick C, Stout J, Campbell B, Wilborn C, Kreider R, Kalman D,
Ziegenfuss T, Lopez H, Landis J, Ivy J, Antonio J.
ABSTRACT: Position Statement: The position of the Society regarding
nutrient timing and the intake of carbohydrates, proteins, and fats
in reference to healthy, exercising individuals is summarized by the
following eight points:
1.) Maximal endogenous glycogen stores are best promoted by following
a high-glycemic, high-carbohydrate (CHO) diet (600 - 1000 grams CHO
or ~ 8 - 10 g CHO/kg/d), and ingestion of free amino acids and
protein (PRO) alone or in combination with CHO before resistance
exercise can maximally stimulate protein synthesis.
2.) During exercise, CHO should be consumed at a rate of 30 - 60
grams of CHO/hour in a 6 - 8 % CHO solution (8 - 16 fluid ounces)
every 10 - 15 minutes. Adding PRO to create a CHO:PRO ratio of 3 -
4:1 may increase endurance performance and maximally promotes
glycogen re-synthesis during acute and subsequent bouts of endurance
exercise.
3.) Ingesting CHO alone or in combination with PRO during resistance
exercise increases muscle glycogen, offsets muscle damage, and
facilitates greater training adaptations after either acute or
prolonged periods of supplementation with resistance training.
4.) Post-exercise (within 30 minutes) consumption of CHO at high
dosages (8 - 10 g CHO/kg/day) have been shown to stimulate muscle
glycogen re-synthesis, while adding PRO (0.2 g - 0.5 g PRO/kg/day) to
CHO at a ratio of 3 - 4:1 (CHO: PRO) may further enhance glycogen re-
synthesis.
5.) Post-exercise ingestion (immediately to 3 h post) of amino acids,
primarily essential amino acids, has been shown to stimulate robust
increases in muscle protein synthesis, while the addition of CHO may
stimulate even greater levels of protein synthesis. Additionally, pre-
exercise consumption of a CHO + PRO supplement may result in peak
levels of protein synthesis.
6.) During consistent, prolonged resistance training, post-exercise
consumption of varying doses of CHO + PRO supplements in varying
dosages have been shown to stimulate improvements in strength and
body composition when compared to control or placebo conditions.
7.) The addition of creatine (Cr) (0.1 g Cr/kg/day) to a CHO + PRO
supplement may facilitate even greater adaptations to resistance
training.
8.) Nutrient timing incorporates the use of methodical planning and
eating of whole foods, nutrients extracted from food, and other
sources.
The timing of the energy intake and the ratio of certain ingested
macronutrients are likely the attributes which allow for enhanced
recovery and tissue repair following high-volume exercise, augmented
muscle protein synthesis, and improved mood states when compared with
unplanned or traditional strategies of nutrient intake.
=================
Jamie Carruthers
Wakefield, UK