Current Dietary Recommendations in Strength Training

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Article Title:

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Current Dietary Recommendations in Strength Training

Article Description:

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Efforts to expand the limits of human strength and endurance

have kept the scientist and the athlete occupied for centuries.

The quest for another pound of muscle, or to lift next couple of

kilos has been relentlessly pursued...

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779 Words; formatted to 65 Characters per Line

Distribution Date and Time: Tue May 10 02:06:38 EDT 2005

Written By: Protica Research

Copyright: 2005

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Current Dietary Recommendations in Strength Training

Copyright © 2005 Protica Research

http://www.protica.com/

Efforts to expand the limits of human strength and endurance

have kept the scientist and the athlete occupied for centuries.

The quest for another pound of muscle, or to lift next couple of

kilos has been relentlessly pursued in the gym and the laboratory

alike. As the questions and conquests became more challenging,

the answers have become more elusive and complicated. Few

concepts and conclusions have withstood the test of time in

exercise physiology. Even as we tackle the metabolic and genetic

basis of skeletal muscle response to strength training, there

are only some things that we know for sure.

Strength is the cumulative expression of the innumerable

myofibrils orderly arranged to form the muscle. Strength

training attempts to boost these protein motors and the

biological machinery that supports them. Resistance exercises

create a biochemical environment in the body wherein the

turnover of proteins is optimized and the protein synthetic

machinery is primed for growth. All that is needed to trigger

a spurt of growth is a protein rich meal. This response occurs

in all age groups, although it is less efficient in the

elderly. According to Philips SM, Tipton KD and others, in

young individuals, the muscle is receptive to protein and amino

acids for 48 hours after a workout. The only limiting factor

for the hypertrophy of skeletal muscles during this period is

the availability of high quality proteins.

A few tricks can amplify the growth response to strength

training. The synthetic machinery has a ceiling. It can only

handle a certain amount of amino acids at a time (specifically,

six grams of protein). However, as the response lasts for two

days, Bohe J., in a dose-response study published in Journal of

Physiology, 2003, recommended that repeated supplementation with

three to six grams of high quality protein during the 48 hours

after a workout can optimize the protein synthetic response

without topping out the protein synthetic enzyme systems.

Combining protein supplements with adequate carbohydrate

(35g of sucrose with every 6g of protein) is also helpful.

The carbohydrate acts as fuel for the muscle fibers sparing

the protein for growth.

Research into the response of untrained strength athletes

has come up with surprising results. The demand for proteins

increases in both the trained and the untrained states. However,

the relative protein requirement of an untrained athlete per kg

per day often exceeds the trained counterpart. The initial

phase of resistance training is exemplified by rapid growth and

hypertrophy of skeletal muscles, before it hits the plateau.

Another factor is the relative inefficiency of the protein

synthetic machinery in the untrained state. Well-formulated

protein supplements are thus necessary to sustain even the

early phases of resistance training.

This is not to say that the protein requirements of the trained

strength athlete are comparable to the sedentary population. By

the time the maintenance phase of resistance training is reached,

the lean body mass would have expanded exponentially. The total

quantity of proteins that are broken down and reformed during

protein turnover in a trained strength athlete is still many

times higher than normal levels. Philips SM, in his review on

Protein Requirements in Strength Athletes, states that this

requirement may be as high as 1.5 times baseline levels.

The hunt then is for a high quality protein diet that would

supply all the essential amino acids required. Considering

the various biochemical principles discussed, this protein

supplementation should be rapidly absorbable so that amino acids

delivery can be accurately timed to the post-workout period.

Rapid absorption would also enable multiple doses of the

protein supplement to be taken during this period. The protein

supplement also needs to be in small quantities (3 to 6g) to

prevent saturating protein synthesis pathways and to minimize

protein waste through excretion.

Protein supplements that meet all of these requirements, such as

Profect protein beverage by Protica Research, are used widely

across weightlifting communities. The unique constitution of

Profect enables it to provide not only all the essential amino

acids, but also the specific amino acids used in muscle fiber

synthesis. Profect promotes the synthesis of Glutathione, an

antioxidant that neutralizes free radicals. These free radicals,

produced during anaerobic workouts like resistance training,

injure the cell membranes. Short term insults like muscle

sprains to long term effects like aging and cancer have been

attributed to free radicals. Supplementing the diet with

Profect can boost the normal levels of the free radical

scavenger, Glutathione and help avert free radical damage.

Undeniably, protein reigns as the supreme building block for

strength training. The difference between you and your next

pound of muscle can oftentimes be a measurement of the type

of protein formula you use in your diet.

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Founded in 2001, Protica, Inc. is a nutritional research firm

with offices in Lafayette Hill and Conshohocken, Pennsylvania.

Protica manufactures capsulized foods, including Profect,

a compact, hypoallergenic, ready-to-drink protein beverage

containing zero carbohydrates and zero fat. Information on

Protica is available at http://www.protica.com

You can also learn about Profect at http://www.profect.com

Copyright © Protica Research - http://www.protica.com