carbohydrates and resistance training performance - … · 5/15/2013 1 carbohydrates and resistance...

5/15/2013

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Carbohydrates and Resistance Training Performance

Bill Campbell, Ph.D., CSCS, FISSN

[email protected]

Outline

• Quick Review of the Roles of Protein and Fat

• Case studies – Who is the Smartest Person in the Weight Room?

• CHO and Skeletal Muscle Glycogen Resynthesis

• CHO and Resistance Training Performance

• CHO and Net Muscle Protein Balance

• CHO and its Appropriate Role in a Resistance Training Program

• Questions?

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Role of Protein

• Need to ingest high quality protein

• How much?

– 0.7 to 0.9 grams/pound of body mass per day

– Must consider leucine content of the protein

• Protein timing

– Need to consider the refractory response

Role of Fat

• No need to avoid fat in the post‐exercise period

Who is the Smartest Person in the Weight Room?

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• Person #1 (a Californian)

– Ingests the right amount and type of carbohydrate immediately following each resistance exercise session in order to resynthesize skeletal muscle glycogen.


• Person #2 (a New Yorker)

– Ingests the right amount and type of carbohydrate prior to each resistance exercise session in order to maximize the performance of the upcoming workout.


• Person #3 (a Texan)

– Ingests the right amount and type of carbohydrate immediately following each resistance exercise session in order to stimulate insulin secretion and improve net muscle protein balance.

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Neg

ativ

e N

et

Mus

cle

Pro

tein

B

alan

ce

Pos

itive

Net

M

uscl

e P

rote

in

Bal

ance

Rest

Resistance Exercise Only

Resistance Exercise Plus

Nutritional Intake




What Fuels a Resistance Exercise Session?

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Fat Also Fuels Resistance Exercise

• Adipose Tissue Lipolysis

• IMTG stores

• Post‐workout fat burning?

Skeletal Muscle Glycogen Resynthesis

• Are carbohydrates depleted during a resistance exercise bout?

– If so, to what extent?

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% of Skeletal M

uscle Content

100%

75%

50%

25%

Pre‐Exercise After 1 Set Biceps Curl

After 3 Sets Biceps Curls

MacDougall, et al. (1999)

Reference Population Intervention % Decrease

Koopman (2006)8 untrained males

8 sets of 10 reps of leg press and 8 sets of 10 reps of leg extension @ 75% 1RM. 2 min rest btw sets. 45‐min total time.

~36%

MacDougal (1999)8 trained bodybuilders

3 sets of arm curls @ 80% 1RM to failure. 3 min rest between sets.

24%

Pascoe (1993)8 recreationally trained males

~9 sets of 6 reps of unilateral leg ext. @70%1RM to failure. 30 sec rest between sets.

28%

Robergs (1991)8 resistance trained males

Trial 1 = Leg extensions at 70% 1RM for 6 sets of 6 reps. Trial 2 = 6 sets at 35% 1RM with the other leg.

38%

Essan‐Gustavsson(1990)

9 trainedbodybuilders

5 sets of < 12 reps of 4 exercises: front squats, back squats, leg press, leg extension.

28%

Tesch (1986) 9 RT males5 sets of 5‐10 reps of 4 exercises: front squats, back squats, leg press, leg extension.

26%

Lesmes (1983)4 active non‐RT males

20 unilateral maximal 30‐sec leg flexion and extension. 1 leg @ 60o/sec and the other leg @ 300o/sec.

~45%

Pre-Resistance Exercise Muscle Glycogen Levels

Post-Resistance Exercise Muscle Glycogen Levels

% o

f S

kele

tal M

uscl

e G

lyco

gen

Con

tent

100%

75%

50%

25%

0%

~33% Reduction

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I do not believe that this strategy should be the guiding principle for ingesting carbohydrate in the post‐workout time period.

Interesting Glycogen Depletion Facts

• Training status does not affect glycogen depletion (1989 Bell).

• The faster the contraction, the greater the glycogen depletion (1983 Lesmes).

• Lower intensities (20‐30% MVC or %1RM) deplete glycogen of slow twitch muscle fibers, and higher intensities preferentially deplete glycogen of fast twitch fibers (1998 Tesch; 1974 Gollnick).

Interesting Glycogen Depletion Facts

• At the same relatively higher intensities, fast twitch fibers experience greater depletion than slow twitch fibers (with IIX experiencing greater depletion than type IIA) (1983 Lesmes)

• Males deplete more glycogen than females (1989 Bell)

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Carbohydrate for Acute Performance Enhancement

• Can carbohydrate ingestion prior to and/or during a resistance exercise bout result in an enhancement of performance?




CHO Ingestion Prior to/During RE

• Due to the fact that resistance training relies upon carbohydrates as an energy source, it has been hypothesized that ingesting carbohydrates prior to a resistance training bout will increase the total amount of work that may be performed during the workout.

– (Kulik et al. 2008; Haff et al. 1999; Lambert et al. 1991).

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• Despite the fact that skeletal muscle glycogen is depleted during resistance exercise, the majority of studies investigating carbohydrate ingestion prior to and during an acute bout of resistance exercise do not report improvements in resistance training performance.

Reference Population Intervention Performance Benefit?

Kulik (2008)8 Resistance Trained Males

Sets of back squats at 85%1RM to exhaustion

No

Haff (2001)8 Resistance Trained Males

16 sets of 10 reps at 120o/sec on an isokinetic dynamometer Yes

Haff (2000)8 ResistanceTrained Males

3 sets of isokinetic leg flexion/ext prior to and following free weight protocol which involved 3 sets of 10 reps of squats (65% 1RM), speed squats (45% 1RM) and 1‐legged squats (10% 1RM).

No

Dalton (1999)22 RT Subjects (energy restricted)

5 sets of squat, bench & leg press, & leg ext. @ 80% 10RM to 60% 10RM. Bench press & leg ext completed to failure at 80% of 10RM on final set.

No

Lambert (1991)7 Resistance Trained Males

As many sets of 10 repetitions as possible at 80% of 10RM on the leg extension machine.

No#

2 Others in Abstract Form*

No


• In the studies that have reported an enhancement or near enhancement of performance, the resistance exercise workout was not of a practical nature (i.e., 16 sets of lower body resistance exercise conducted on an isokinetic dynamometer or 17 sets of a leg extension exercise) and do not resemble workouts that are typically conducted by resistance training athletes.

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I do not believe that this strategy should be the guiding principle for ingesting carbohydrate prior to or during a resistance exercise workout.

Carbohydrate & Net Muscle Protein Balance

Is there a role for post‐exercise carbohydrate ingestion to improve net muscle protein balance?




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ProteinSynthesis

Protein Breakdown

• Carbohydrates do not appear to enhance protein synthesis when ingested alone.

– When ingested with protein, protein synthesis is increased

– Elevations in insulin have been shown to significantly increase rates of protein synthesis – but these reports resulted from the infusion of insulin (not that secreted in response to oral carbohydrate ingestion) (Biolo et al. 1995; Hillier et al. 1998)



Reference CHO Dose Intervention Protein Synthesis?

Protein Breakdown

Roy, et al. (1997) [RT males]

1 g/kg BW immediately after and 1 hour later

4 sets each of leg press & leg extension @85% 1RM

No Yes

Borsheim, et al. (2004)[Rec. active]

1.3 g maltodextrin/kg BW one hour post‐exercise

10 sets of 8 reps of leg extensions @ 80% 1RM

No Yes

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ProteinSynthesis

Protein Breakdown

• Insulin was responsible for the suppression of skeletal muscle protein breakdown.


(Heslin et al. 1992; Denne et al. 1991; Kettelhut et al. 1988; Gelfand and Barrett 1987)

• To suppress skeletal muscle protein breakdown:

– Ingest 1 gram of carbohydrate per kilogram of body mass immediately after and again one hour following (or 2 grams/kg body mass over a two‐hour post‐exercise period).

– This is the same recommendation for rapidly resynthesizing skeletal muscle glycogen following resistance exercise.


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Who is the Smartest Person in the Weight Room – the Texan!



I believe this is the best strategy for ingesting carbohydrate – to optimize NMPB via the suppression of muscle protein breakdown.

Very Important Question

• Do the benefits of ingesting carbohydrate immediately after/during resistance exercise equate to chronic, favorable adaptations in a resistance training program?

• 32 non–resistance‐trained male subjects completed 2 whole‐body resistance exercise sessions per week for 12 weeks.

• As soon as the workouts began, subjects ingested one of the following 4 beverages (after each set):

– 40 g of carbohydrate (approximately 0.5 g CHO per kilogram of body mass)

– 6 g of essential amino acids

– 40 g of carbohydrate + 6 g of essential amino acids (CHO‐EAA)

– Non‐caloric placebo.

Adding Carbohydrate to Protein Post‐Exercise

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Adding Carbohydrate to Protein Post‐Exercise

• What was measured?

– Fat free mass

– 3‐methylhistidine excretion

– Muscle fiber cross‐sectional area

• Skeletal muscle protein breakdown (as measured via urinary 3‐methylhistidine):

– Measured before and 48 hours after the last training session of the program.

– EAA and carbohydrate only groups showed no significant change.

– CHO‐EAA group significantly decreased 3‐methylhistidine (26% decrease), suggesting an additive effect of carbohydrate and essential amino acids and their ability to suppress skeletal muscle protein breakdown

What Happened after Adding Carbohydrate to Protein Post‐Exercise for 12‐weeks?

• Fat free mass

– Fat‐free mass significantly improved for all groups (including the placebo group), but only the CHO‐EAA group (9 pounds) demonstrated significantly greater gains in fat‐free mass as compared with the placebo (4 pounds).

• Muscle fiber cross‐sectional area

– Only the CHO‐EAA group (20% increase) and the essential amino acid group (18% increase) resulted in significant improvements as compared with the placebo group (7% increase).

What Happened after Adding Carbohydrate to Protein Post‐Exercise for 12‐weeks?

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Does this Work in the Real World?

January 14, 2013

• 181 pounds

– Lean Body Mass = 165 pounds

– Fat Mass = 16 pounds

February 15, 2013

• 180.5 pounds

– Lean Body Mass = 166.5 pounds

– Fat Mass = 14 pounds

References

• Bell, D.G. and I. Jacobs. 1989. Muscle fiber‐specific glycogen utilization in strength‐trained males and females. Med Sci Sports Exerc 21(6):649‐54.

• Biolo, G., R.Y. Declan Fleming, and R.R. Wolfe. 1995. Physiologic hyperinsulinemia stimulates protein synthesis and enhances transport of selected amino acids in human skeletal muscle. J Clin Invest 95(2):811‐9.

• Bird SP, Tarpenning KM, and Marino FE.2006. Independent and combined effects of liquid carbohydrate/essential amino acid ingestion on hormonal and muscular adaptations following resistance training in untrained men. Eur J Appl Physiol 97: 225–238.

• Chatzinikolaou, A., I. Fatouros, A. Petridou, et al. 2008. Adipose tissue lipolysis is upregulatedin lean and obese men during acute resistance exercise. Diabetes Care 31(7):1397‐9.

• Denne, S.C., E.A. Liechty, Y.M. Liu, G. Brechtel, and A.D. Baron. 1991. Proteolysis in skeletal muscle and whole body in response to euglycemic hyperinsulinemia in normal adults. Am J Physiol 261(6 Pt 1):E809‐14.

• Essén‐Gustavsson, B. and P.A. Tesch. 1990. Glycogen and triglyceride utilization in relation to muscle metabolic characteristics in men performing heavy‐resistance exercise. Eur J ApplPhysiol Occup Physiol 61(1‐2):5‐10.

References

• Gelfand, R.A. and E.J. Barrett. 1987. Effect of physiologic hyperinsulinemia on skeletal muscle protein synthesis and breakdown in man. J Clin Invest 80(1):1‐6.

• Gollnick, P.D., J. Karlsson, K. Piehl, and B. Saltin. 1974. Selective glycogen depletion in skeletal muscle fibres of man following sustained contractions. J Physiol 241(1):59‐67.

• Haff, G.G., M.H. Stone, B.J. Warren, R. Keith, R.L. Johnson, D.C. Nieman, F. Williams Jr., and K.B. Kirksey. 1999. The effect of carbohydrate supplementation on multiple sessions and bouts of resistance exercise. J Strength Cond Res 13(2):111–117.

• Haff, G.G., A.J. Koch, J.A. Potteiger, K.E. Kuphal, L.M. Magee, S.B. Green, and J.J. Jakicic. 2000. Carbohydrate supplementation attenuates muscle glycogen loss during acute bouts of resistance exercise. Int J Sport Nutr Exerc Metab 10(3):326‐39.

• Haff, G.G., C.A. Schroeder, A.J. Koch, K.E. Kuphal, M.J. Comeau, and J.A. Potteiger. 2001. The effects of supplemental carbohydrate ingestion on intermittent isokinetic leg exercise. J Sports Med Phys Fitness 41(2):216‐22.

• Heslin, M.J., E. Newman, R.F. Wolf, P.W. Pisters, and M.F. Brennan. 1992. Effect of hyperinsulinemia on whole body and skeletal muscle leucine carbon kinetics in humans. Am J Physiol 262(6 Pt 1):E911‐8.

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References• Hillier, T.A., D.A. Fryburg, L.A. Jahn, and E.J. Barrett. 1998. Extreme hyperinsulinemia unmasks

insulin's effect to stimulate protein synthesis in the human forearm. Am J Physiol 274(6 Pt1):E1067‐74.

• Kettelhut, I.C., S.S. Wing, and A.L. Goldberg. 1988. Endocrine regulation of protein breakdown in skeletal muscle. Diabetes Metab Rev 4(8):751‐72.

• Koopman, R., R.J. Manders, R.A. Jonkers, G.B. Hul, H. Kuipers, and L.J. van Loon. 2006. Intramyocellular lipid and glycogen content are reduced following resistance exercise in untrained healthy males. Eur J Appl Physiol 96(5):525‐34.

• Kulik, J.R., C.D. Touchberry, N. Kawamori, P.A. Blumert, A.J. Crum, and G.G. Haff. 2008. Supplemental carbohydrate ingestion does not improve performance of high‐intensity resistance exercise. J Strength Cond Res 22(4):1101‐7.

• Lambert, C.P., M.G. Flynn, J.B. Boone Jr., T.J. Michaud, and J. Rodriguez‐Zayas. 1991. Effects of carbohydrate feeding on multiple bout resistance exercise. J App Sport Sci Res 5(4), 192‐197.

References

• Lesmes, G.R., D.W. Benham, D.L. Costill, and W.J. Fink. 1983. Glycogen utilization in fast and slow twitch muscle fibers during maximal isokinetic exercise. Annals of Sports Medicine 1(3): 105‐108.

• MacDougall, J.D., S. Ray, D.G. Sale, N. McCartney, P. Lee, and S. Garner. 1999. Muscle substrate utilization and lactate production during weightlifting. Can J Appl Physiol 24(3): 209‐215.

• Ormsbee, M.J., M.D. Choi, J.K. Medlin, et al. 2009. Regulation of fat metabolism during resistance exercise in sedentary lean and obese men. J Appl Physiol 106(5):1529‐37.

• Ormsbee, M.J., J.P. Thyfault, E.A. Johnson, et al. 2007. Fat metabolism and acute resistance exercise in trained men. J Appl Physiol 102(5):1767‐72.

• Pascoe, D.D., D.L. Costill, W.J. Fink, R.A. Robergs, and J.J. Zachwieja. 1993. Glycogen resynthesis in skeletal muscle following resistive exercise. Med Sci Sports Exerc 25(3):349‐54.

• Robergs, R.A., D.R. Pearson, D.L. Costill, W.J. Fink, D.D. Pascoe, M.A. Benedict, C.P. Lambert, and J.J. Zachweija. 1991. Muscle glycogenolysis during differing intensities of weight‐resistance exercise. J Appl Physiol 70(4):1700‐6.

References

• Roy, B.D., M.A. Tarnopolsky, J.D. MacDougall, J. Fowles, and K.E. Yarasheski. 1997. Effect of glucose supplement timing on protein metabolism after resistance training. J Appl Physiol82(6):1882‐8.

• Tesch, P.A., E.B. Colliander, and P. Kaiser. 1986. Muscle metabolism during intense, heavy‐resistance exercise. Eur J Appl Physiol Occup Physiol 55(4):362‐6.

• Tesch, P.A., L.L. Ploutz‐Snyder, L. Ystrom, M.J. Castro, and G.A. Dudley. 1998. Skeletal Muscle Glycogen Loss Evoked by Resistance Exercise. J Strength Cond Res 12(2): 67‐73.

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Questions?

carbohydrates and resistance training performance - … · 5/15/2013 1 carbohydrates and resistance...

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