Archives
Topics
This new study comes out gives more proof it’s protein that keeps us awake and thin.
Below is disproves why your Thanksgiving meal, or any meal with meat in it, does not make you sleepy. You’ll have to scroll down a ways to find the answer.
via Tryptophan – Wikipedia, the free encyclopedia.
More power to you.
Marc
Posted by Marc Walter as carbohydrates, Nutrition, power, protein at 10:13 AM MST
Thanks to Sam Callan, USA Cycling Coaching Director, for passing this along.
Abstract
Several nutritional strategies can optimize muscle bulk and strength adaptations and enhance recovery from heavy training sessions. Adequate energy intake to meet the needs of training and carbohydrate intake sufficient to maintain glycogen stores (>7 g carbohydrate·kg−1·day−1 for women; >8 g carbohydrate·kg−1·day−1 for men) are important. Dietary protein intake for top sport athletes should include some foods with high biological value, with a maximum requirement of approximately 1.7 g·kg−1·day−1 being easily met with an energy sufficient diet. The early provision of carbohydrate (>1 g·kg−1) and protein (>10 g) early after an exercise session will enhance protein balance and optimize glycogen repletion. Creatine monohydrate supplementation over several days increases body mass through water retention and can increase high-intensity repetitive ergometer performance. Creatine supplementation can enhance total body and lean fat free mass gains during resistance exercise training; however, strength gains do not appear to be enhanced versus an optimal nutritional strategy (immediate post-exercise protein and carbohydrate). Some studies have suggested that β-OH-methyl butyric acid (β-HMB) can enhance gains made through resistance exercise training; however, it has not been compared “head to head” with optimal nutritional practices. Overall, the most effective way to increase strength and bulk is to perform sport-specific resistance exercise training with the provision of adequate energy, carbohydrate, and protein. Creatine monohydrate and β-HMB supplementation may enhance the strength gains made through training by a small margin but the trade-off is likely to be greater bulk, which may be ergolytic for any athlete participating in a weight-supported activity.
Posted by Marc Walter as carbohydrates, Nutrition, power, protein, Recovery at 6:00 AM MST
What I’m reading. Sports nutrition: the role of carbohydrates in endurance sports.
From Peak Performance online.
More power to you.
Marc
Posted by Marc Walter as carbohydrates, Daily read, Nutrition at 12:12 PM MST
