By dotFIT experts
on October 10, 2008
The athlete’s goal is to have their stomachs relatively empty while energy stores are full at the start of training or competition. Following a specific eating pattern can maximize the storage and production of energy. By properly loading your energy systems (phosphocreatine and glycogen) that are rapidly depleted during exercise, you can delay fatigue and optimize performance during activity. More...
By dotFIT experts
on October 06, 2008
Traditional whole foods are not ideal pre- and post-training snacks because of the time it takes to digest solid food including extraction then absorption of the needed nutrients (about 2-3 hours). Although nutrition bars with the proper carbohydrate, protein and fat ratios can be effectively used before and after exercise, liquid is generally better for the simple reason of speed to the muscles. More...

Nutrition Myth - The more protein you eat the more muscle you build

 

In adults, muscle growth, or hypertrophy, is initiated by appropriate training and will manifest with proper rest and nutrition. Calorie and protein needs have to be met, with additional protein made available for the rebuilding of muscle. Inadequate protein and/or caloric intake will negatively affect nitrogen balance, preventing muscle growth.[1,2,3] However, once protein needs are met, the addition of more protein will not stimulate further muscle growth.[4,5] Continued protein intake above needs simply increases the use of protein for energy[6] immediately for activity or stored as fat for later use.


References

1  Nordmann AJ, Nordmann A, Briel M, Keller U, Yancy WS, Brehm BJ, Bucher HC. Effects of Low-carbohydrate vs. Low-fat Diets on Weight Loss and Cardiovascular Risk Factors, A Meta-analysis of Randomized Controlled Trials. Ann Intern Med. 2006;166:285-93.
2  Wadden TA, Phelan S. Behavioral assessement of the obest patient. In: Wadden TA, Stunkard AJ, eds. Handbook of obesity treatment. New York: Guilford Press, 2002;186-226.
3  Dansinger ML, Tatsioni A, Wong JB, Chung M, Balk EM. Meta-analysis: the effect of dietary counseling for weight loss. Ann Intern Med. 2007 Jul 3;147(1):41-50. Review.
4  Tarnopolsky MA, Atkinson SA, MacDougall JD, Chesley A, Phillips S, Schwarcz HP. Evaluation of protein requirements for trained strength athletes. J Appl Physiol. 1992 Nov;73(5):1986-95.
5  Walrand S, Short KR, Bigelow ML, Sweatt AJ, Hutson SM, Nair KS. Functional impact of high protein intake on healthy elderly people. Am J Physiol Endocrinol Metab. 2008 Oct;295(4):E921-8. Epub 2008 Aug 12.
6  Gaine PC, Pikosky MA, Martin WF, Bolster DR, Maresh CM, Rodriguez NR. Level of dietary protein impacts whole body protein turnover in trained males at rest. Metabolism. 2006 Apr;55(4):501-7.

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