Essay PreviewMore ↓
In regards to a pre-workout consumption, data has recently begun to provide support that ingestion of CHO, amino acids, PRO, and creatine before a progressive resistance exercise program are effective in boosting training adaptations and diminishing muscle damage associated with the exercise (Kerksick, 2008). Essential amino acids alone have been shown to improve muscle protein synthesis, and combined with CHO has proven to produce substantial gains in muscle protein synthesis levels (Kerksick, 2008).
During the workout, which is referred to as the “energy phase,” it is recommended to ingest some carbohydrates, preferably high glycemic index foods, which will increase glucose uptake in the muscle (Bell-Wilson, 2005). It has also been shown to be beneficial to consume protein with the carbohydrates, but there is little research to confirm this theory (Bell-Wilson, 2005). During physical exertion, it has been shown that an intake of CHO by itself and in combination with PRO has increased muscle glycogen reserves, counteracted muscle damage, and aided training adaptations after acute and extended increments of resistive training (Kerksick, 2008). The most favorable amount of CHO and PRO intake is dependent on many variables such as duration of exercise and level of fitness, but the general recommendation is 1-2 grams CHO/kg (Kerksick, 2008).
It is widely accepted that a post-workout consumption is the more critical aspect of nutrient timing as intense training depletes a substantial portion of stored fuels and damages muscle fibers (Aragon, 2013). The theory behind a post work out meal is that it will initiate a reconstruction of damaged tissue and re-establishes energy stockpiles by replenishing glycogen stores (Aragon, 2013). Post exercise ingestion of CHO in high amounts has proven to stimulate muscle glycogen re-synthesis, and adding PRO to CHO at a 3:1 ratio has shown to greatly increase the amount of stimulation to glycogen re-synthesis (Kerksick, 2008).
How to Cite this Page
"Does Nutrient Timing Affect Muscle Strength and Endurance Performance." 123HelpMe.com. 06 Apr 2020
Need Writing Help?
Get feedback on grammar, clarity, concision and logic instantly.Check your paper »
- When it comes to participating in sports, there is a certain level of risk that coaches go through. They are responsible for the aspects of their athletic program. It is vital that coaches build a positive relationship with their athletes. As an athlete, it is important to understand the importance of training their body both mentally and physically in order to produce outstanding peak performances. When it comes to nutrition, an athlete who does not consume the proper amount of nutrition when it comes to training, the results may be suboptimal because of the reduced ability to perform due to useless energy and lack of recovery.... [tags: Nutrition, Food, Metabolism, Softball]
994 words (2.8 pages)
- However, free weight exercises including squats can, in fact, have positive improvements on those with joint-degrading diseases such as rheumatoid arthritis (RA) and osteoarthritis (OA). People who suffer from rheumatoid arthritis have chronic inflammation of the joints, whereas wear-and-tear of the ligaments causes osteoarthritis. A two-year randomized study documented the effects of strength training on muscle strength, disease activity, functional capacity, and bone mineral density in early rheumatoid arthritis.... [tags: Muscle, Bodybuilding, Strength training]
1166 words (3.3 pages)
- Since wrestling is a unique sport, many researchers do not focus on just upper body or lower body when analyzing the strength and athletic performance of the athletes. Basar, Duzgun, Guzel, Cicioglu and Celik (2014) conducted a study to compare the differences in strength and flexibility in two different styles of wrestling, Greco-roman and freestyle. Basar et. Al (2014) found wrestling requires a combination of upper and lower body strength, power, agility, and flexibility to obtain desired results in wrestling competitions.... [tags: Obesity, Nutrition, Muscle, Wrestling]
861 words (2.5 pages)
- Is your child dreaming of being a college athlete, a professional athlete, or an Olympian. Are you considering getting an extra edge over other athletes your child’s age. Is bigger, faster, and stronger better. The young athletes looking to move up to the next level are interested in improving speed, agility, and strength. Our youth are becoming increasingly involved in a more advanced level of competition with the hopes of obtaining their dreams of being the best at their chosen sport. It takes discipline to complete endurance and agility building exercises; thus you create a more disciplined athlete.... [tags: Strength Training]
3410 words (9.7 pages)
- This essay addresses the use of nutrient reference values and Australian dietary guidelines to meet the nutritional challenges of girls aged 9-13 years. This time period is both biologically and socially significant as it includes the movement of childhood into adolescence. The female adolescent growth spurt occurs between the ages of 10 or 11 and continues for about 2 and a half years, as a result of this growth period energy and nutrition needs are very high (Whitney 2014, p.538). Some girls also commence menstruation at this time (Grieger et al.... [tags: Nutrition, Essential nutrient, Nutrient, Vitamin]
1098 words (3.1 pages)
- Assessment Strategies The key to assessment strategies and timing is balance. Garrison and Ehringhaus (2014) claim that “when a comprehensive assessment program at the classroom level balances formative and summative student learning/achievement information, a clear picture emerges of where a student is relative to learning targets and standards.” Specifically throughout s course’s sequence or semester, there will be a summative assessment at the conclusion of the course. Other than the final or culminating assessment for the course, summative assessments should be kept to a reasonable number, in order to reduce the possibility of increasing student anxiety.... [tags: Summative assessment, Assessment]
1043 words (3 pages)
- There has been a debate among several academic scholars on the main sources of company strength, particularly when the powerful forces of globalization have introduced several micro and macro-environmental factors for assessing organizational performance (Ginter and Duncan, 1990; Nayak, 2011). One of the key areas of this debate relates to whether the best route to corporate strength is through product success (market-centric), or through the internal activities of companies. A second vital point that has driven this debate is whether other factors such as, resource capabilities, competitive advantage, market trends, product innovation, product value, consumer base and customer loyalty can b... [tags: corporate strength, product success, innovation]
1970 words (5.6 pages)
- Summary of Findings Main Points According to the American Dietetic Association, the use of supplements by consumers in the United States has become a growing trend, with nearly one-third of all adults taking a supplement regularly.1 It is the position of the American Dietetic Association that the use of supplements should be limited and optimal health can be achieved by choosing a wide variety of nutrient-rich foods.1 Nutrient supplements can be taken by individuals that are unable to meet the recommended dietary standards, as supplements can help them reach optimum nutrient levels determined by scientific nutrition standards.1 According to the American Dietetic Association Registered Dieti... [tags: supplements, health, safety, consumer, ]
1488 words (4.3 pages)
- Arthurian Features in That Hideous Strength Tales change with every teller. Features may be added or subtracted, stories may be broken apart or combined. Often the story-teller will adapt the tale for his own purposes to emphasize some theme of his own. C. S. Lewis uses and modifies older sources in many ways in his novel That Hideous Strength, incorporating themes and portions of Arthurian literature to add color and emphasize the subjects of his plot. Lewis includes many direct references to older Arthurian literature in his novel.... [tags: Hideous Strength]
2152 words (6.1 pages)
- Phosphorous Nutrient Deficiency of Sunflowers, Helianthus annuus Abstract: The objective of this experiment was to determine whether or not a complete nutrient solution would have increased stem width, height, and leaf length compared to 25% phosphorous. My hypothesis was that sunflowers with a complete solution of nutrients would have the same growth compared to sunflowers with 25% phosphorous deficiency. The experiment was conducted by setting up two groups of sunflower seeds, control and treatment.... [tags: essays research papers fc]
1951 words (5.6 pages)
While there is proof of when you should eat using nutrient timing with exercise sessions, it is more difficult to judge on the amount to eat. It is recommended that an endurance trained athlete who exercises 90 or more minutes most days should ingest around “22-25 calories per pound” daily (Bell-Wilson, 2005). This is just an estimate as every individual is unique and will require different needs and respond differently to the types of food they are eating. If an athlete is not getting the proper nutrition from the foods they are consuming, they will have more difficulty performing at a higher level. An Oregon State University research study has proven that individuals involved in high intensity exercise perform worse when lacking in B-vitamins (Oregon State University, 2006). These athletes were also shown to have an impaired capacity to repair and create muscle than others with more nutrient balanced or rich diets (Oregon State University, 2006).
The purpose of this study is to (1) prove that a carbohydrate and protein rich pre-workout meal, intake of CHO and PRO during exercise, and a post work out meal including CHO, PRO, and creatine will effectively enhance muscle performance in endurance training and resistance training, and (2) draw significant conclusions to allow for evidence-based nutritional recommendations for athletes.
Aragon, A. A., & Brad, J. S. (January 29, 2013). Nutrient timing revisited: is
there a post-exercise anabolic window?. Journal of the International
Society of Sports Nutrition, 10, 1.)
Bell-Wilson, J. A. (January 01, 2005). The buzz about nutrient timing:
enhance performance, promote recovery and improve muscle integrity
by ingesting ideal nutrient combinations at optimal times.(Nutrition).
Idea Fitness Journal, 2, 2.)
Kerksick, C., Harvey, T., Stout, J., Campbell, B., Wilborn, C., Kreider, R.,
Kalman, D., Antonio, J. (January 01, 2008). International Society of
Sports Nutrition position stand: nutrient timing. Journal of the
International Society of Sports Nutrition, 5:17
Oregon State University (2006, December 27). Poor Athletic Performance
Linked To Vitamin Deficiency. ScienceDaily.
Pritchett, R., Kovacs, M., Davis, J. K., Bishop, P., Casaru, C., & Green, M.
(January 01, 2008). Effects of Pre-exercise Nutrient Timing on Glucose
Responses and Intermittent Exercise Performance. Medicine & Science
in Sports & Exercise, 40