dietary manipulations strength training volek

Jeff S. Volek, Ph.D., R.D.Jeff S. Volek, Ph.D., R.D.

Human Performance LaboratoryHuman Performance LaboratoryDepartment of KinesiologyDepartment of KinesiologyUniversity of ConnecticutUniversity of Connecticut

Storrs, ConnecticutStorrs, ConnecticutUSAUSA

Dietary manipulations to enhance Dietary manipulations to enhance adaptations to strength trainingadaptations to strength training

Paradigm

Diet is a powerful method to alter substrate and hormone availability to skeletal muscle…

…which in turn affects metabolic processes and adaptations to training.

Diet can alter events that impact Diet can alter events that impact acute responses to exercise and acute responses to exercise and chronic adaptations to training by chronic adaptations to training by a variety of mechanismsa variety of mechanisms

Factors to consider: nutrient Factors to consider: nutrient quantityquantity, , qualityquality, and , and timingtiming

Most research has focused on Most research has focused on how diet affects the how diet affects the acuteacute response to resistance exercise, response to resistance exercise, with little work linking this to with little work linking this to chronicchronic adaptations adaptations

BackgroundBackground

ProteinCarbohydrate

Fat

Intake of Macronutrients

Exercise Stimulus

Triglycerides

Glucose

GH

IGF-I

Testosterone

Cortisol

Insulin

Amino Acids

Alteration in Plasma

Metabolites

Alteration in Plasma Hormones

TAG FA

PRO AA

Nutrients & Hormones Interact at Target Tissues to Regulate Carbohydrate, Fat,

& Protein Balance

Cell Growth/Body Composition

Resistance Exercise

ACUTE RESPONSETO RESISTANCE

EXERCISE

REPEATED ACUTE RESPONSES [CHRONIC

TRAINING]

Release of Endocrine Hormones

Interaction w/ Target

Cell Receptors & Genes

Muscular Strength and Performance

Muscle Fiber Hypertrophy

Lean Body Mass

InsulinIGF-I

TestosteronehGH

CytokinesCortisol

Protein Accretion

Amino Acid/Glucose

Uptake

Protein/Carbohydrate Intake

(Before & After Exercise)

Resistance exercise with

nutritional intake (quantity, quality,

and timing)

Alteration of nutrient and hormonal milieu in the circulation

Nutrient & hormonal uptake interact w/

contraction-induced mechanical & chemical

events in muscle to regulate enzyme activity &

genes

Metabolic effects on carbohydrates, lipids, and proteins can affect acute performance and chronic

adaptations

Protein Synthesis Protein Degradation

Carbohydrate Balance

Lipid Balance

Protein Balance

PATHWAY OF PATHWAY OF ADAPTATIONADAPTATION

Volek et al. MSSE. 2004

Gene Transcription/Translation

Enzyme activity

1. Acute effects of carbohydrate, protein, and carbohydrate 1. Acute effects of carbohydrate, protein, and carbohydrate + protein+ protein

- Quantity- Quantity - Quality- Quality - Timing- Timing - Digestion Rate- Digestion Rate

2. Acute effects of nutrients on hormonal responses to 2. Acute effects of nutrients on hormonal responses to resistance exerciseresistance exercise

3. Chronic effects of protein supplementation on 3. Chronic effects of protein supplementation on adaptations to trainingadaptations to training

4. Effects of macronutrient manipulation: maintaining 4. Effects of macronutrient manipulation: maintaining muscle during weight lossmuscle during weight loss

ApproachApproach

Resistance training alone protein synthesis and breakdown

In the absence of nutritional intake, protein balance is still negative

Protein Balance

Protein Synthesis

Protein Breakdown

Net Pro Balance

Resting/Fasting Post-Exercise/Fasting

Borsheim et al. 2004

Carb (100 g)Carb (100 g) PlaceboPlacebo

Carbohydrate After Resistance Exercise Carbohydrate After Resistance Exercise Favorably Affects Protein Balance, But Favorably Affects Protein Balance, But

Still Remains NegativeStill Remains Negative

-40-40

-30-30

-20-20

-10-10

1010

2020

3030

4040

00

Phenylalanine Net BalancePhenylalanine Net Balance(nmol/min/100 mL leg)(nmol/min/100 mL leg)

Pre-Pre-ExEx

Post-Post-ExEx

11stst h h 22ndnd h h 33rdrd h h

DrinkDrink

Rasmussen et al. 2000

Amino Acids After Resistance Exercise Amino Acids After Resistance Exercise Transiently Increases Protein BalanceTransiently Increases Protein Balance

Ph

enylalan

inP

hen

ylalanin

e e

Net B

alance

Net B

alance

(nm

ol/m

in/100

mL

leg)

(nm

ol/m

in/100

mL

leg)

00

5050

100100

-50-50

00

5050

100100

-50-500-10-1 1-21-2 2-32-3 3-43-4

Hours PostexerciseHours Postexercise

0-10-1 1-21-2 2-32-3 3-43-4

Hours PostexerciseHours Postexercise

6 g EAA 6 g EAA 35 g CHO35 g CHO

1 h Post-Ex1 h Post-Ex


3 h Post-Ex3 h Post-Ex

2525

5050

7575

100100

125125

4343

107107

Miller et al. Miller et al. 20032003

Rasmussen Rasmussen et al. 2000et al. 2000

Pro

tein S

ynth

esisP

rotein

Syn

thesis

(net p

hen

ylalanin

e up

take (n

et ph

enylalan

ine u

ptake

mg

/h/leg

)m

g/h

/leg)

00

6 g AA (3 g EAA)6 g AA (3 g EAA)35 g CHO35 g CHO


Only Essential Amino Acids (AA) Stimulate Only Essential Amino Acids (AA) Stimulate Protein Synthesis After Resistance ExerciseProtein Synthesis After Resistance Exercise

Beverages provided 1 hr after resistance exercise

Effects of Glucose and Amino Acids After Resistance Exercise are Additive

CHO AA Mix

Net P

hen

yla

lan

ine U

pta

ke

(mg/3

hr/le

g)

0

40

120

80

Miller et al. 2003

35 g Glucose35 g Glucose

6 g AA6 g AA35 g Glucose35 g Glucose

6 g AA 6 g AA (3 g EAA)(3 g EAA)

Beverages provided intermittently each 30 min post resistance exercise over 6 hr

CHO = 0.3 g/kg/hr (50% glucose/50% maltodextrin)

CHO + PRO = Same amount of CHO + 0.2 g/kg/hr whey protein hydrolysate

CHO + PRO + Leucine = Same amount of CHO and PRO + 0.1 g/kg/hr leucine

Co-Ingestion of Protein and Leucine Stimulate Protein Synthesis

Koopman et al. 2004

Tipton et al. 2001

Amino Acids Before Exercise Increases Protein Amino Acids Before Exercise Increases Protein Balance More Than After ExerciseBalance More Than After Exercise

Ph

enylalan

inP

hen

ylalanin

e e

Net B

alance

Net B

alance

(nm

ol/m

in/100

mL

leg)

(nm

ol/m

in/100

mL

leg) 5050

100100

150150

200200

-50-50

00

RestRest ExerciseExercise 11stst h h 22ndnd h h

Pre-Ex DrinkPre-Ex Drink Post-Ex DrinkPost-Ex Drink



Quick gastric emptying

Rapid, but short-lived, large increase in plasma amino acids

Large, rapid, transient increase in protein synthesis

No effect on protein oxidation/breakdown

Protein Quality: Slow and Fast Protein Quality: Slow and Fast Digesting ProteinsDigesting Proteins

Slow gastric emptying

Sustained moderate increase in plasma amino acids

Moderate, sustained increase in protein synthesis

Moderate decrease in protein oxidation/breakdown

Net protein balance over several hours slightly better with casein

Whey Protein Casein Protein

Dangin et al. 2001

Importance of Protein Digestion RateImportance of Protein Digestion Rate Single meal of casein (30 g): slow-digesting Single meal of free amino acids same as casein (30 g): fast digesting Single meal whey (30 g): fast digesting Repeated meals of whey (30 g) to mimic casein (13 meals ea 20 min): slow digesting

-50

0

100

50

AACAS WP WPRepeated

Leucine B

alance(

mo

l/kg)

Identical AA

Identical AA Fast meals induce strong, rapid, transient increase in plasma amino acids and oxidation

Slow meals induce moderate increases in amino acids and oxidation, but a significant larger protein balance over 7 hr

Stimulation of protein synthesis should not be Stimulation of protein synthesis should not be the only method to evaluate protein needsthe only method to evaluate protein needs

Protein is most thermogenic nutrientProtein is most thermogenic nutrient

Promotes inefficiency “Metabolic Advantage”Promotes inefficiency “Metabolic Advantage”

Protein enhances satietyProtein enhances satiety

Protein impacts hormonal milieuProtein impacts hormonal milieu

Protein: Additional ConsiderationsProtein: Additional Considerations






ApproachApproach

TAG FA

Lipolysis

Lipogenesis

Hormonal Regulation of Body CompositionHormonal Regulation of Body Composition

GHGH

IGF-IIGF-I

TestosteroneTestosterone

CortisolCortisol

InsulinInsulin

(-)(-)

(-)(-)

(+)(+)

(-)(-)

(+)(+)

lipolysislipolysis lipogenesislipogenesis glucose uptake/oxidationglucose uptake/oxidation LPL expressionLPL expression

lipolysislipolysis glucose transport/oxidationglucose transport/oxidation

lipolysis lipolysis lipogenesislipogenesis LPL expressionLPL expression

LPL expressionLPL expression lipolysislipolysis

lipolysis lipolysis LPL expressionLPL expression

(+)(+)

(+)(+)

(+)(+)

(-)(-)

(+)(+)

amino acid uptakeamino acid uptake PRO synthesisPRO synthesis

PRO breakdownPRO breakdown

amino acid oxidationamino acid oxidation PRO synthesisPRO synthesis


PRO synthesisPRO synthesis PRO breakdown?PRO breakdown?

PRO synthesisPRO synthesis PRO breakdown?PRO breakdown?


Adipose Tissue

Balance

Skeletal MuscleBalance

PRO AA

PRO Breakdown

PRO Synthesis

Promotes positive nitrogen balance by increasing protein synthesis, maybe inhibit protein degradation

Partially mediated through stimulation of hepatic IGF-I

Promotes lipolysis

Inhibits lipogenesis

Nutrient partitioning effects

Growth Hormone

Response to food is quite variable

Carbohydrate generally decreases GH

Sensitive to glucose levels

Hypoglycemia stimulates, hyperglycemia inhibits of GH

Responsive to certain AA (arginine, lysine, ornithine)

FA inhibit GH

Metabolic Effects Response to Meals

Gro

wth

Ho

rmo

ne (

Gro

wth

Ho

rmo

ne (

g/L

)g

/L)

Kraemer et al. J. Appl. Physiol. 85:1544-1555, 1998

0

5

10

15

20

25

30

35

Pre 0 15 30 45 60

25 g PRO 25 g PRO 50 g CHO50 g CHO

Protein-Protein-CarbohydrateCarbohydrate

PlaceboPlacebo

Protein-carbohydrate feeding enhances the GH response to whole body resistance exercise

Insulin promotes glucose uptake, glycogen formation, and protein Insulin promotes glucose uptake, glycogen formation, and protein synthesis (in presence of sufficient AA)synthesis (in presence of sufficient AA)

Certain AA can Certain AA can insulin and there has been interest in combining insulin and there has been interest in combining protein and carbohydrate to maximize insulin secretion in hopes of protein and carbohydrate to maximize insulin secretion in hopes of enhancing post-exercise glycogen resynthesis and protein anabolismenhancing post-exercise glycogen resynthesis and protein anabolism

Protein and carbohydrate speeds glycogen resynthesis after Protein and carbohydrate speeds glycogen resynthesis after prolonged submaximal cycling exercise compared to same amount of prolonged submaximal cycling exercise compared to same amount of carbohydrate only, but no research with resistance exercisecarbohydrate only, but no research with resistance exercise

No benefit of protein if carbohydrate intake is very high (1.2 g/kg/hr)No benefit of protein if carbohydrate intake is very high (1.2 g/kg/hr)

InsulinInsulin




Insu

lin (p

mo

l/L)

Insu

lin (p

mo

l/L)

Day 1Day 1 Day 2Day 2 Day 3Day 3

Kraemer et al. J. Appl. Physiol. 85:1544-1555, 1998

0

200

400

600

800

1000

1200

Pre 0 15 30 45 60 Pre 0 15 30 45 60 Pre 0 15 30 45 60

Protein-CarbohydratePlacebo

00 100100 300300200200

00

33

22

11

Jenson et al. Diabetes. 38:1591-1601, 1989

Insulin (pmol/L)Insulin (pmol/L)

Palm

itate P

almitate

Flu

xF

lux

12 12

50%50%

22 22

75%75%

NondiabeticsNondiabetics

100%100%(Max (Max

Lipolysis)Lipolysis)

Lipolysis is exquisitely sensitive Lipolysis is exquisitely sensitive to insulinto insulin

The effect is virtually immediateThe effect is virtually immediate Insulin also stimulates Insulin also stimulates

lipogenesis:lipogenesis: glucose uptakeglucose uptake Activating lipogenic enzymesActivating lipogenic enzymes

Insulin Regulation of LipolysisInsulin Regulation of Lipolysis

Testosterone has potent anabolic effects on muscle tissue

Feeding testosterone and the composition of meals, particularly the amount and type of fat, influences postprandial testosterone response

Insulin & testosterone tend to be inversely related but probably not cause and effect

Similar to feeding, pre- and post-exercise meals consistently testosterone response to resistance exercise

TestosteroneCHCH33

CHCH33OHOH

OO

800 kcal57% FAT9% PRO34% CHO

800 kcal1% FAT26% PRO73% CHO

Metabolism 39:943-6, 1990

Volek et al. Metabolism 50:1351-5, 2001

Seru

m T

estostero

ne

Seru

m T

estostero

ne

(nm

ol/L

)(n

mo

l/L)

1010

1515

2020

2525

3030

PrePre 00 1515 3030 4545 6060 PrePre 00 1515 3030 4545 6060 PrePre 00 1515 3030 4545 6060

Day 1Day 1 Day 2Day 2 Day 3Day 3

Protein-CarbohydrateProtein-CarbohydratePlaceboPlacebo

Kraemer et al. J. Appl. Physiol. Kraemer et al. J. Appl. Physiol. 85:1544-1555, 199885:1544-1555, 1998




Could be due to synthesis/secretion and/or in metabolic clearance

testosterone not associated with LH suggesting a possible in testosterone uptake at the tissue level

Decreased Testosterone

Post-Exercise Shake or Placebo (Water)

8 kcal/kg1.1 g Carbohydrate/kg0.3 g Protein/kg0.25 g Fat/kg

0 10 20 30 40 50 60Pre-EX

Workout

BloodDraws

(min post-exercise)

Muscle Biopsy

Kraemer et al.Kraemer et al., 2006, 2006

10

12

14

16

18

20

22

Pre IP 10 20 30 40 50 60

Time After Exercise (min)

Te

stos

tero

ne

(nm

ol/L

)

Water

PRO/CHO

Exercise

24

26

2

4

6

8

10

12

14

16

0BL Water PRO/

CHO

Androgen ReceptorBand Intensity (AU)

Kraemer et al.Kraemer et al., 2006, 2006

Cortisol lipolysis and proteolysis to fuel gluconeogenesis to protect blood glucose and glycogen levels

Postprandial responses must consider diurnal variation

Cortisol

Reynolds et al. J Clin Endocrinol Metab. 86:1149-53, 2001

75 g glucose

00 2020 4040 6060 8080 100100 1201201010

1414

1818

2222

2626 CarbohydrateCarbohydrate

ControlControl

ExerciseExercise RecoveryRecovery

Time (min)Time (min)

Co

rtiso

l C

ortis

ol

(( g

/dL

)g

/dL

)

Effects of carbohydrate supplementation on cortisol responses

and adaptations to strength training

Tarpenning et al.Tarpenning et al., 2006, 2006

Type I Type II

Tarpenning et al.Tarpenning et al., 2006, 2006






ApproachApproach

PRO-CHO Supplement More Effective Immediately After Exercise than 2 h Post-Exercise in Elderly

Men During 12 wk Resistance Training

Esmarck et al., J. Physiol. 535:301-311, 2001.

Immediately Post-Workout2 h Post-Workout

-10-10

-5-5

00

55

1010

1515

2020

2525

Percen

t Ch

ang

eP

ercent C

han

ge

Quadriceps Cross-

Sectional Area

Muscle Fiber Cross-

Sectional Area

Lean Body Mass

Anderson et al. 2005

Protein Supplementation More Effective than Carbohydrate for Enhancing Muscle Fiber Hypertrophy

14 wk resistance training untrained men

25 g of carbohydrate or 25 g of protein (17 g whey, 3 g casein + egg white + glutamine)

Provided 1 hr before and immediately after exercise

0

30

20

10

Type I

Perce

nt In

crease

C

ross-S

ectio

nal A

rea

Protein Carbohydrate

Type II

Type I Type II

Willoughby et al. 2006

Protein Supplementation More Effective than Carbohydrate for Improving

Anabolism and Performance 10 wk resistance training untrained men 20 g of carbohydrate or 20 g of protein (14 g whey and casein + 6 g AA) Provided 1 hr before and immediately after exercise Protein supplementation resulted in:

LBM (5.6 vs 2.7 kg) Thigh mass Muscle strength Serum IGF-1 Muscle IGF-1 mRNA MHC I and IIa expression Myofibrillar protein expression






ApproachApproach

Krieger et al. Am J Clin Nutr 83:260-74, 2006

Meta-regression 87 studies

Low carbohydrate diets associated with greater weight loss percentage body fat

High protein diets associated with better retention of fat-free mass

Effects independent of energy intake

Macronutrient Composition Strongly Affects Body Composition

Diet: Isocaloric 5% CHO, 60% FAT, 35% PRO

Protein synthesis/proteolysis, plasma hormones, and muscle IGF mRNA at 2 and 7 d

24 h plasma insulin ( 50%), GH and IGF-I (no ), free IGF-I ( 30%)

2-fold Muscle IGF-I mRNA

20% leucine Ra

2-fold muscle fractional synthetic rate

J Clin Endocrinol Metab. 90:5175-81, 2005.

-4

-3

-2

-1

0

1

2

Cha

nge

in k

g

Very Low-CHO Diet

Control Group

BM FM FFM

A 6 wk Very Low Carbohydrate Diet Enhances Fat Loss and Increases Lean Body Mass

Volek et al. Metabolism. 50(11):1351-1355, 2001.

P < 0.05P < 0.05

P < 0.05

00 -2-2 -4-4 -6-6 88

Weight Loss (kg)Weight Loss (kg)

Low-FatLow-Fat Low-CHOLow-CHO

-10-10 -12-12

6 mo6 mo

6 mo6 mo

6 mo6 mo

6 mo6 mo

3 mo3 mo

6 mo6 mo

6 mo6 mo

6 mo6 mo

6 mo6 mo

3 mo3 mo

Brehm et al.Brehm et al.20032003

Yancy et al.Yancy et al. 20042004

Foster et al.Foster et al.20032003

Samaha et al.Samaha et al.20032003

Sondike et al.Sondike et al.20032003

-6-6

-5-5

-4-4

-3-3

-2-2

-1-1

00

Whole Body Whole Body Fat Loss (kg)Fat Loss (kg)

*Low-CHOLow-CHO

Low-FatLow-Fat

-4-4

-3-3

-2-2

-1-1

00

PrePre MidMid PostPost

Trunk Fat Trunk Fat Loss (kg)Loss (kg)

Low-FatLow-Fat

Low-CHOLow-CHO

*

Volek et al. Nutr Metab. 2004 Nov 8;1(1):13.

Layman et al J Nutr. 135(8):1903-10, 2005

-6

0

-2

-4

Pro Pro+Ex CHO CHO+ExChan

ge in

Perce

nt B

od

y

Fat

Low Carbohydrate/High Protein Diet and Resistance Exercise Have Additive Effects on Body Composition

4 mo weight loss intervention

Group

Pro CHOHi Pro 30% 18%

Hi Carb 38% 61%

-8

-6

0

2

-2

-4

-10LF LC LF+RE LC+RE

-3.7

-2.0

-7.3

-3.5

-6.2

0.21.8

-3.6

3 mo weight loss intervention with low carbohydrate (LC) vs low fat (LF) with and without resistance exercise (RE).

Fat Mass

Lean Body Mass

Change in

Kilogram

s

Volek Unpublished

Muscle Glycogen and Metabolic Regulation

Glycogen is not just a substrate for exercise metabolism

Low muscle glycogen signals: Translocation of GLUT4 Glucose uptake AMPK Lipid oxidation Net protein degradation Branched-chain oxoacid dehydrogenase Glycogen synthase Rate of glycogen resynthesis Transcription rates and mRNA levels of

metabolic genes

Carbohydrate

Protein

TG + Amino Acids

Glycogen Tank Chronic Low Carbohydrate Diet

GH IGF-I (muscle) Testosterone

Insulin

FA AminoAcids

Glycogen Protein

Glu

AcetylCoA

Fat Storage FA TG

Carbohydrate

Protein

Glucose + Amino Acids

Fat Storage

Glycogen Tank

GH IGF-I (plasma, muscle)

Testosterone Insulin

FA AminoAcids

Glycogen Protein

Glu

AcetylCoA

Short-Term High Carbohydrate

Carbohydrate

Protein

Glucose + Amino Acids

Glycogen Tank

GH IGF-I (muscle) Testosterone

Insulin

FA AminoAcids

Glycogen Protein

Glu

AcetylCoA

Chronic High Carbohydrate

Fat Storage

HH

HH22NN NHNH22

CC

NNHH33CC

CHCH22

COOCOO--

CreatineCreatine

PhosphocreatinePhosphocreatineA

TPA

TP

AD

PA

DP NN POPO33

--HH22NN

HNHN

CC

NN

CHCH33

CC

NN

CHCH22

OO

HH

CC

NNHH33CC

CHCH22

COOCOO--

CreatinineCreatinine

PP ii + H + H22OO

CreatineCreatine

• Over two dozen studies have reported that creatine supplementation Over two dozen studies have reported that creatine supplementation enhances lean body mass and/or muscle strength responses to enhances lean body mass and/or muscle strength responses to resistance training resistance training

• Could be due to several mechanisms:Could be due to several mechanisms:

lean body masslean body mass protein synthesisprotein synthesis myosin heavy chain mRNA and protein expressionmyosin heavy chain mRNA and protein expression expression of myogenic transcription factorsexpression of myogenic transcription factors satellite cell mitotic activitysatellite cell mitotic activity protein synthesis secondary to increased cellular swelling protein synthesis secondary to increased cellular swelling intensity of individual workoutsintensity of individual workouts muscle glycogenmuscle glycogen

Muscle Fiber Cross-Sectional Area Muscle Fiber Cross-Sectional Area

A

rea (A

rea ( mm

22))

Volek et al. 1999

0

300

600

900

1200

1500

I IIA IIAB IIB

CreatinePlacebo

• One challenge in the future will be to match One challenge in the future will be to match the varying nutritional demands associated the varying nutritional demands associated with periodized resistance training with periodized resistance training programs with periodized diet strategiesprograms with periodized diet strategies

• Ultimately, “timing or cycling” of diet on an Ultimately, “timing or cycling” of diet on an hourly, daily, weekly, or monthly basis to hourly, daily, weekly, or monthly basis to match the unique demands of each match the unique demands of each workout or phase of training, may enhance workout or phase of training, may enhance adaptations to training over one single diet adaptations to training over one single diet strategy strategy

The FutureThe Future

• Diet can influence “pathway of adaptation” and adaptations to resistance training

• Nutrient timing can alter energy substrates and the hormonal environment to favor anabolism

• Protein provided before and after exercise represents an easy an effective method to alter muscle protein balance

SummarySummary

dietary manipulations strength training volek

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