This chapter provides dietary recommendations to a variety of athletic populations. Energy balance is an important determinant of exercise performance, body composition, training adaptation, and optimal physiological functioning in athletes. Athletes must find ways to consume more calories from food while maintaining an optimal body composition and body mass for their specific activity. Athletes could potentially benefit from a slight reduction in carbohydrate intake during rest periods and training periods of low volume/intensity, it is generally not recommended that strength-power athletes restrict carbohydrate to less than 10% of total energy intake. The chapter determines whether or not an athlete's diet appropriately corresponds to his or her training. Total energy intake combined with appropriate timing is the most important dietary factor governing the adaptive response of strength-power athletes to exercise training. The chapter explains the importance of timing the intake of nutrients and identifies the composition and quality of nutrients within different foods.
This study examined whether supplementing the diet with a commercial supplement containing zinc magnesium aspartate (ZMA) during training affects zinc and magnesium status, anabolic and catabolic hormone profiles, and/or training adaptations. Forty-two resistance trained males (27 +/- 9 yrs; 178 +/- 8 cm, 85 +/- 15 kg, 18.6 +/- 6% body fat) were matched according to fat free mass and randomly assigned to ingest in a double blind manner either a dextrose placebo (P) or ZMA 30-60 minutes prior to going to sleep during 8-weeks of standardized resistance-training. Subjects completed testing sessions at 0, 4, and 8 weeks that included body composition assessment as determined by dual energy X-ray absorptiometry, 1-RM and muscular endurance tests on the bench and leg press, a Wingate anaerobic power test, and blood analysis to assess anabolic/catabolic status as well as markers of health. Data were analyzed using repeated measures ANOVA. Results indicated that ZMA supplementation non-significantly increased serum zinc levels by 11 - 17% (p = 0.12). However, no significant differences were observed between groups in anabolic or catabolic hormone status, body composition, 1-RM bench press and leg press, upper or lower body muscular endurance, or cycling anaerobic capacity. Results indicate that ZMA supplementation during training does not appear to enhance training adaptations in resistance trained populations.
Two of the most popular forms of protein on the market are whey and casein. Both proteins are derived from milk but each protein differs in absorption rate and bioavailability, thus it is possible that each type of protein may contribute differently to the adaptations elicited through resistance training. Therefore, the purpose of this study was to investigate the potential effects of ingestion of two types of protein in conjunction with a controlled resistance training program in collegiate female basketball players. Sixteen NCAA Division III female basketball players were matched according to body mass and randomly assigned in a double-blind manner to consume 24 g whey protein (WP) (N = 8, 20.0 ± 1.9 years, 1.58 ± 0.27 m, 66. 0 ± 4.9 kg, 27.0 ± 4.9 %BF) or 24 g casein protein (CP) (N = 8, 21.0 ± 2.8 years, 1.53 ± 0.29 m, 68.0 ± 2.9 kg, 25.0 ± 5.7 %BF) immediately pre- and post-exercise for eight weeks. Subjects participated in a supervised 4-day per week undulating periodized training program. At 0 and 8 weeks, subjects underwent DXA body composition analysis, and at 0 and 8 weeks underwent one repetition maximum (1RM) strength, muscle endurance, vertical jump, 5-10-5 agility run, and broad jump testing sessions. Data were analyzed using repeated measures ANOVA, and presented as mean ± SD changes from baseline after 60 days. No significant group x time interaction effects were observed among groups in changes in any variable (p > 0.05). A significant time effect was observed for body fat (WP: -2.0 ± 1.1 %BF; CP: -1.0 ± 1.6 %BF, p < 0.001), lean mass (WP: 1.5 ± 1.0 kg; CP: 1. 4 ± 1.0 kg, p < 0.001), fat mass (WP: -1.3 ± 1.2 kg; CP: -0.6 ± 1.4 kg, p < 0.001), leg press 1RM (WP: 88.7 ± 43.9 kg; CP: 90.0 ± 48.5 kg, p < 0.001), bench press 1RM (WP: 7.5 ± 4.6 kg; CP: 4.3 ± 4.5 kg, p = 0.01), vertical jump (WP: 4.1 ± 1.8 cm; CP: 3.5 ± 7.6 cm, p < 0.001), 5-10-5 (WP: -0.3 ± 0.2 sec; CP: -0.09 ± 0.42 sec, p < 0.001), and broad jump (WP: 10.4 ± 6.6 cm; CP: 12. 9 ± 7.1 cm, p < 0.001). The combination of a controlled undulating resistance training program with pre- and post-exercise protein supplementation is capable of inducing significant changes in performance and body composition. There does not appear to be a difference in the performance- enhancing effects between whey and casein proteins. Key pointsFemales can experience and increase in performance makers from consuming protein after resistance training.Females can have a decreased body fat composition when ingesting protein with daily resistance training and conditioning.There was no significant difference in performance markers between whey and casein.
Candy bar–like protein supplements are sometimes consumed for their sugar alcohol content, which lowers the glycemic response. The purpose of this study was to determine the acute glycemic and blood lipid response to the ingestion of a candy bar–like protein supplement compared with its candy bar counterpart. In a crossover design, 5 males and 5 females (N = 10; age, 24 ± 5.5 years; height, 174 ± 8.3 cm; weight, 80 ± 21.9 kg) consumed a candy bar (CBR) or a similar protein bar (PBR) after a 10-h fast. Blood draws occurred at baseline and at 15, 30, 45, and 60 min after consumption and were analyzed for blood glucose, insulin, and lipid profiles. A 2×5 ANOVA was used, with Student's t tests for significant interactions. A significant (p < 0.05) blood glucose time effect occurred in both groups, with a more profound glucose response from the CBR at 15 min (CBR: 6.2 ± 0.8 mmol·L −1 ; PBR: 4.9 ± 0.5 mmol·L −1 ). Triglycerides increased significantly (p < 0.05), independent of group, peaking at 60 min (Δ CBR: 0.8 ± 0.3 mmol·L −1 ; Δ PBR: 1.3 ± 0.3 mmol·L −1 ). Insulin increased significantly (p < 0.05), independent of group, peaking at 15 min (Δ CBR: 42 ± 27 μIU·mL −1 ; Δ PBR: 25 ± 11 μIU·mL −1 ). No significant change (p > 0.05) was observed in total cholesterol. Blood glucose, triglycerides, and insulin all increased significantly in response to both CBR and PBR consumption. The CBR elicited a greater effect on blood glucose; however, the PBR had a strong impact on serum triglycerides and insulin.
Nutrient administration following an exercise bout vastly affects anabolic processes within the human body, irrespective of exercise mode. Of particular importance are protein and carbohydrates whereby these two macronutrients portray distinct functions as anabolic agents. It has been confirmed that protein and/or amino acid ingestion following resistance training is required to reach a positive protein/nitrogen balance, and carbohydrate intake during recovery is the most important consideration to replenish glycogen stores from an exhaustive exercise bout. Several factors play significant roles in determining the effectiveness of protein and carbohydrate supplementation on post-exercise protein and glycogen synthesis. Improper application of these factors can limit the body's ability to reach an anabolic status. The provided evidence clearly denotes the importance these two macronutrients have in regards to post-exercise nutrition and anabolism. Therefore, the purpose of this review is to discuss the impact of dietary protein and carbohydrate intake during the recovery state on muscle protein synthesis and glycogen synthesis. Key pointsPost-exercise nutrient intake is essential for promoting protein synthesis and glycogen synthesis.The timing and amount of protein and/or carbohydrate ingested affects the rate and amount of synthesis.The type/form of protein and/or carbohydrate ingested after exercise alters anabolic processes during the recovery period.
Capsaicinoids (CAPs) found in chili peppers and pepper extracts, are responsible for enhanced metabolism. The objective of the study was to evaluate the effects of CAPs on body fat and fat mass while considering interactions with body habitus, diet and metabolic propensity.
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