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Bird SP, Nienhuis M, Biagioli B, De Pauw K, Meeusen R. Supplementation Strategies for Strength and Power Athletes: Carbohydrate, Protein, and Amino Acid Ingestion. Nutrients 2024; 16:1886. [PMID: 38931241 PMCID: PMC11206787 DOI: 10.3390/nu16121886] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 05/10/2024] [Revised: 06/07/2024] [Accepted: 06/12/2024] [Indexed: 06/28/2024] Open
Abstract
It is a common belief amongst strength and power athletes that nutritional supplementation strategies aid recovery by shifting the anabolic/catabolic profile toward anabolism. Factors such as nutrient quantity, nutrient quality, and nutrient timing significantly impact upon the effectiveness of nutritional strategies in optimizing the acute responses to resistance exercise and the adaptive response to resistance training (i.e., muscle growth and strength expression). Specifically, the aim of this review is to address carbohydrates (CHOs), protein (PRO), and/or amino acids (AAs) supplementation strategies, as there is growing evidence suggesting a link between nutrient signaling and the initiation of protein synthesis, muscle glycogen resynthesis, and the attenuation of myofibrillar protein degradation following resistance exercise. Collectively, the current scientific literature indicates that nutritional supplementation strategies utilizing CHO, PRO, and/or AA represents an important approach aimed at enhancing muscular responses for strength and power athletes, primarily increased muscular hypertrophy and enhanced strength expression. There appears to be a critical interaction between resistance exercise and nutrient-cell signaling associated with the principle of nutrient timing (i.e., pre-exercise, during, and post-exercise). Recommendations for nutritional supplementation strategies to promote muscular responses for strength and athletes are provided.
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Affiliation(s)
- Stephen P. Bird
- School of Health and Medical Sciences, University of Southern Queensland, Ipswich, QLD 4305, Australia
- Centre for Health Research, University of Southern Queensland, Ipswich, QLD 4305, Australia
| | - Mitch Nienhuis
- Movement Science, Grand Valley State University, Allendale, MI 49401, USA
| | - Brian Biagioli
- Kinesiology and Sport Sciences, School of Education and Human Development, University of Miami, Coral Gables, FL 33146, USA
| | - Kevin De Pauw
- Human Physiology and Sports Physiotherapy Research Group (MFYS), Vrije Universiteit Brussel, 1050 Brussel, Belgium
- Brussels Human Robotics Research Center (BruBotics), Vrije Universiteit Brussel, 1050 Brussel, Belgium
| | - Romain Meeusen
- Human Physiology and Sports Physiotherapy Research Group (MFYS), Vrije Universiteit Brussel, 1050 Brussel, Belgium
- Department of Sports, Recreation, Exercise and Sciences, University of the Western Cape, Cape Town 7535, South Africa
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Wei RJ, Orbeta L, Hatamiya NS, Chang CJ. Nutritional Strategies for Endurance Cyclists - Periodized Nutrition, Ketogenic Diets, and Other Considerations. Curr Sports Med Rep 2023; 22:248-254. [PMID: 37417661 DOI: 10.1249/jsr.0000000000001085] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 07/08/2023]
Abstract
ABSTRACT Cycling is a growing sport worldwide since the COVID-19 pandemic. With the growing availability and interest in long distance events, professional and amateur cyclists are pushing themselves further and harder than ever before. Training and nutrition should be understood by the sports medicine professional in order to guide counseling toward proper fueling to avoid health consequences. This article reviews macronutrients and micronutrients, periodized training and nutrition, and the relevance of the ketogenic diet for endurance cyclists riding greater than 90 min.
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Affiliation(s)
| | - Lindsay Orbeta
- Human Performance Center, University of California, San Francisco, San Francisco, CA
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Poffé C, Ramaekers M, Bogaerts S, Hespel P. Exogenous ketosis impacts neither performance nor muscle glycogen breakdown in prolonged endurance exercise. J Appl Physiol (1985) 2020; 128:1643-1653. [PMID: 32407242 PMCID: PMC7311686 DOI: 10.1152/japplphysiol.00092.2020] [Citation(s) in RCA: 38] [Impact Index Per Article: 9.5] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 01/03/2023] Open
Abstract
Available evidence indicates that ketone bodies inhibit glycolysis in contracting muscles. Therefore, we investigated whether acute exogenous ketosis by oral ketone ester (KE) intake early in a simulated cycling race can induce transient glycogen sparing by glycolytic inhibition, thereby increasing glycogen availability in the final phase of the event. In a randomized crossover design, 12 highly trained male cyclists completed a simulated cycling race (RACE), which consisted of 3-h intermittent cycling (IMT180′), a 15-min time trial (TT15′), and a maximal sprint (SPRINT). During RACE, subjects received 60 g carbohydrates/h combined with three boluses (25, 20, and 20 g) (R)-3-hydroxybutyl (R)-3-hydroxybutyrate (KE) or a control drink (CON) at 60 and 20 min before and at 30 min during RACE. KE intake transiently increased blood d-β-hydroxybutyrate to ~3 mM (range: 2.6–5.2 mM) during the first half of RACE (P < 0.001 vs. CON). Blood pH concomitantly decreased from approximately 7.42 to 7.36 (range: 7.29–7.40), whereas bicarbonate dropped from 26.0 to 21.6 mM (range: 20.1–23.7; both P < 0.001 vs. CON). Net muscle glycogen breakdown during IMT180′ [KE: −78 ± 30 (SD); CON: −60 ± 22 mmol/kg wet wt; P = 0.08] and TT15′ (KE: −9 ± 18; CON: −18 ± 18 mmol/kg wet wt; P = 0.35) was similar between KE and CON. Accordingly, mean power output during TT15′ (KE: 273 ± 38; CON: 272 ± 37 W; P = 0.83) and time-to-exhaustion in the SPRINT (KE: 59 ± 16; CON: 58 ± 17 s; P = 0.66) were similar between conditions. In conclusion, KE intake during a simulated cycling race does not cause glycogen sparing, nor does it affect all-out performance in the final stage of a simulated race. NEW & NOTEWORTHY Exogenous ketosis produced by oral ketone ester ingestion during the early phase of prolonged endurance exercise and against the background of adequate carbohydrate intake neither causes muscle glycogen sparing nor improves performance in the final stage of the event. However, such exogenous ketosis may decrease buffering capacity in the approach of the final episode of the event. Furthermore, ketone ester intake during exercise may reduce appetite immediately after exercise.
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Affiliation(s)
- Chiel Poffé
- Exercise Physiology Research Group, Department of Movement Sciences, KU Leuven, Leuven, Belgium
| | - Monique Ramaekers
- Exercise Physiology Research Group, Department of Movement Sciences, KU Leuven, Leuven, Belgium
| | - Stijn Bogaerts
- Department of Physical and Rehabilitation Medicine, University Hospitals Leuven, Leuven, Belgium.,Locomotor and Neurological Disorders, Department of Development and Regeneration, Faculty of Medicine, KU Leuven, Leuven, Belgium
| | - Peter Hespel
- Exercise Physiology Research Group, Department of Movement Sciences, KU Leuven, Leuven, Belgium.,Bakala Academy-Athletic Performance Center, KU Leuven, Leuven, Belgium
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Abstract
Thermodynamics dictates that for body weight (i.e. stored substrate) loss to occur a person must ingest less energy than they expend. Athletes, who owing to their oftentimes large daily energy expenditures, may have greater flexibility than non-athletes in this regard; however, they may also have different goals for weight loss. In particular, weight lost may be less important to an athlete than from which compartment the weight is lost: fat or lean. A critical question is thus, what balance of macronutrients might promote a greater fat loss, a relative retention of lean mass, and still allow athletic performance to remain uncompromised? It is the central thesis of this review that dietary protein should be a nutrient around which changes in macronutrient composition should be framed. The requirement for protein to sustain lean mass increases while in negative energy balance and protein, as macronutrient, may have advantages with respect to satiety during energy balance, and it may allow greater fat loss during a negative energy balance. However, athletes should be mindful of the fact that increasing dietary protein intake while in negative energy balance would come at the ‘expense’ of another macronutrient. Most recently there has been interest in lower carbohydrate diets, which may not allow performance to be sustained given the importance of dietary carbohydrate in high-intensity exercise. The relative merits of higher protein diets for athletes are discussed.
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Scientific Opinion on the substantiation of health claims related to: a combination of millet seed extract, L-cystine and pantothenic acid (ID 1514), amino acids (ID 1711), carbohydrate and protein combination (ID 461), Ribes nigrum L. (ID 2191), Vitis vi. EFSA J 2011. [DOI: 10.2903/j.efsa.2011.2244] [Citation(s) in RCA: 9] [Impact Index Per Article: 0.7] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/31/2022] Open
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Lehmann R, Zhao X, Weigert C, Simon P, Fehrenbach E, Fritsche J, Machann J, Schick F, Wang J, Hoene M, Schleicher ED, Häring HU, Xu G, Niess AM. Medium chain acylcarnitines dominate the metabolite pattern in humans under moderate intensity exercise and support lipid oxidation. PLoS One 2010; 5:e11519. [PMID: 20634953 PMCID: PMC2902514 DOI: 10.1371/journal.pone.0011519] [Citation(s) in RCA: 107] [Impact Index Per Article: 7.6] [Reference Citation Analysis] [Abstract] [MESH Headings] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 04/08/2010] [Accepted: 06/16/2010] [Indexed: 11/30/2022] Open
Abstract
Background Exercise is an extreme physiological challenge for skeletal muscle energy metabolism and has notable health benefits. We aimed to identify and characterize metabolites, which are components of the regulatory network mediating the beneficial metabolic adaptation to exercise. Methodology and Principal Findings First, we investigated plasma from healthy human subjects who completed two independent running studies under moderate, predominantly aerobic conditions. Samples obtained prior to and immediately after running and then 3 and 24 h into the recovery phase were analyzed by a non-targeted (NT-) metabolomics approach applying liquid chromatography-qTOF-mass spectrometry. Under these conditions medium and long chain acylcarnitines were found to be the most discriminant plasma biomarkers of moderately intense exercise. Immediately after a 60 min (at 93% VIAT) or a 120 min run (at 70% VIAT) a pronounced, transient increase dominated by octanoyl-, decanoyl-, and dodecanoyl-carnitine was observed. The release of acylcarnitines as intermediates of partial β-oxidation was verified in skeletal muscle cell culture experiments by probing 13C-palmitate metabolism. Further investigations in primary human myotubes and mouse muscle tissue revealed that octanoyl-, decanoyl-, and dodecanoyl-carnitine were able to support the oxidation of palmitate, proving more effective than L-carnitine. Conclusions Medium chain acylcarnitines were identified and characterized by a functional metabolomics approach as the dominating biomarkers during a moderately intense exercise bout possessing the power to support fat oxidation. This physiological production and efflux of acylcarnitines might exert beneficial biological functions in muscle tissue.
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Affiliation(s)
- Rainer Lehmann
- Central Laboratory, Division of Clinical Chemistry and Pathobiochemistry, University Hospital Tuebingen, Tuebingen, Germany
- * E-mail: (RL); (GX)
| | - Xinjie Zhao
- CAS Key Laboratory of Separation Science for Analytical Chemistry, Dalian Institute of Chemical Physics, Chinese Academy of Sciences, Dalian, China
| | - Cora Weigert
- Central Laboratory, Division of Clinical Chemistry and Pathobiochemistry, University Hospital Tuebingen, Tuebingen, Germany
| | - Perikles Simon
- Department of Sports Medicine, Disease Prevention and Rehabilitation, Johannes Gutenberg-University Mainz, Mainz, Germany
| | - Elvira Fehrenbach
- Institute for Clinical and Experimental Transfusion Medicine, University Hospital Tuebingen, Tuebingen, Germany
| | | | - Jürgen Machann
- Section on Experimental Radiology, University Hospital Tuebingen, Tuebingen, Germany
| | - Fritz Schick
- Section on Experimental Radiology, University Hospital Tuebingen, Tuebingen, Germany
| | - Jiangshan Wang
- CAS Key Laboratory of Separation Science for Analytical Chemistry, Dalian Institute of Chemical Physics, Chinese Academy of Sciences, Dalian, China
| | - Miriam Hoene
- Central Laboratory, Division of Clinical Chemistry and Pathobiochemistry, University Hospital Tuebingen, Tuebingen, Germany
| | - Erwin D. Schleicher
- Central Laboratory, Division of Clinical Chemistry and Pathobiochemistry, University Hospital Tuebingen, Tuebingen, Germany
| | - Hans-Ulrich Häring
- Department of Internal Medicine 4, University Hospital Tuebingen, Tuebingen, Germany
| | - Guowang Xu
- CAS Key Laboratory of Separation Science for Analytical Chemistry, Dalian Institute of Chemical Physics, Chinese Academy of Sciences, Dalian, China
- * E-mail: (RL); (GX)
| | - Andreas M. Niess
- Department of Sports Medicine, University Hospital Tuebingen, Tuebingen, Germany
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Rodriguez NR. Making room for protein in approaches to muscle recovery from endurance exercise. J Appl Physiol (1985) 2009; 106:1036-7. [PMID: 19164777 DOI: 10.1152/japplphysiol.00046.2009] [Citation(s) in RCA: 3] [Impact Index Per Article: 0.2] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/22/2022] Open
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Gore CJ, McSharry PE, Hewitt AJ, Saunders PU. Preparation for football competition at moderate to high altitude. Scand J Med Sci Sports 2008; 18 Suppl 1:85-95. [DOI: 10.1111/j.1600-0838.2008.00836.x] [Citation(s) in RCA: 42] [Impact Index Per Article: 2.6] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/17/2022]
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Hawley JA, Gibala MJ, Bermon S. Innovations in athletic preparation: Role of substrate availability to modify training adaptation and performance. J Sports Sci 2007; 25 Suppl 1:S115-24. [DOI: 10.1080/02640410701607411] [Citation(s) in RCA: 23] [Impact Index Per Article: 1.4] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 10/22/2022]
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Abstract
There is a large and growing body of scientific evidence that documents the benefits of ingesting salt and glucose (carbohydrates) during prolonged exercise. Those benefits include maintenance of cardiovascular function, enhanced carbohydrate oxidation, blunted decline in plasma sodium concentration and improved performance. The consumption of approximately 1g of carbohydrate per kilogram of bodyweight per hour appears sufficient to improve performance in prolonged exercise. Research also indicates that approximately 450mg of sodium per hour is the minimum amount required to maintain plasma volume and slow the decline in plasma sodium concentration that can accompany prolonged exercise in some runners. Adequate carbohydrate and electrolyte intake can be achieved by consuming a well formulated sports drink at regular intervals during exercise, in volumes designed to minimise dehydration. For marathon runners, this could range from approximately 400mL to >1.5L per hour, depending upon individual sweating rates.
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Affiliation(s)
- Bob Murray
- Gatorade Sports Science Institute, Barrington, Illinois 60010, USA.
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