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TRANSCRIPT
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Muscle Hypertrophy What are the key nutritional
considerations and how can we manipulate them for maximal results?
Martin MacDonald, BSc MSc PgDip RNutr
About Me Do I Even Lift?
The Irrelevant Stuff
Registered Nutritionist (RNutr) Published in Peer Reviewed Journal
Human angiotensin-converting enzyme I/D and alpha-actinin 3 R577X genotypes and muscle functional and contractile properties. [Experimental Physiology, 2009; 94(1):81-9]
Qualified Higher Education Lecturer • Lecturer at 2 Academic Institutions
2 Postgraduate degrees from recognised academic institutions • Clinical Nutrition & Sports Nutrition
Undergraduate degree • Sport and Exercise Nutrition
Vocational Qualifications • ISAK accredited & CSCS • REPS Level 2 (just to be sure)
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STAND G41
Key Considerations for Muscle Hypertrophy
Factors that we can manipulate
Task: Muscle Hypertrophy
What dietary factors can we alter to positively affect muscle hypertrophy? • Come up with 8-10 factors
What concepts do these rely on? • Leucine Threshold • Refractory period • MPS/MPB • Enhanced training
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Concepts and Outcomes
Leucine threshold for maximally stimulating MPS • 0.3-0.5g/kg Protein or 2.5-3.5g of Leucine – Rahimi (2011)
Refractory period • Optimal number of feedings – Stark et al. (2012)
Maximally reducing MPB • Energy intake? Protein? Protein Type?
Satellite cell proliferation • Aka… creatine – Oslen et al. (2006)
Anything that allows effective/enhanced training • Carbohydrates – Staples et al. (2015)
• Supplements
Muscle Hypertrophy Hierarchy of Importance
Task: Muscle Hypertrophy Hierarchy
What is most important? • Total Protein • Protein Frequency • Energy balance • Micronutrients • Protein Timing • Protein Quality • CHO • Fat • Supplements (Creatine, Beta Alanine, Caffeine
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Muscle Hypertrophy Hierarchy
Adherence
Macronutrients
Permissive Nitrogen
Protein Frequency
Energy Balance
Ergogenic Aids
Nutrient Timing
CHO FAT PRO
Total
Protein
Protein Quality
Micronutrients
Total Protein
Only indirectly relevant for muscle gain • Total protein is an indirect consequence of other more
important factors i.e. frequency and LT
Muscle retention Health and disease • Satiety • Weight Loss
Energy Balance/Calories
“Once individual protein requirements are met, energy content of the diet has the largest effect on body composition.” – Rozenek et al, (2002)
Without nitrogen, there is no protein Inadequate energy doesn’t undermine muscle gain if protein is adequate
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Muscle Gain during Caloric Deficit
Control: 1.2g/kg protein vs. PRO Group: 2.4g/kg protein • Hypocaloric conditions (~ 40% reduction) • 4 week intervention in trained men • Resistance and anaerobic exercise 6 d/wk
Fat mass decreased in both groups • Significantly greater fat loss in the PRO group
LBM • PRO group (+1.2kg) CON group (+0.1kg)
Also see Garthe et al. (2011), Haakonssen et al. (2013), Josse et al. (2010)
Longland et al. (2016)
Muscle Gain during a Caloric Deficit
Adapted from Longland et al. (2016)
PROCON
20-2-4-6
(kg)
*
*
BM
LBM
FM
Protein Frequency Distribution
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‘Muscle Full’ effect
Adapted from Atherton & Smith (2012)
0 100 200 300 100 200 300Time (min) Time (min) + 24 h
Exercise Bout
0
FSR
Dat
a Sp
an %
0
50
100FS
R D
ata
Span
%
0
50
100Feeding Alone
Feeding Plus Ex Feeding
Alone Feeding 24h Post Ex
Muscle Full Muscle Full
Delaying of the ‘muscle-full’ signal in response to nutrition persists even 24 h beyond a single exercise bout
‘Muscle Full’ effect
Anabolic response to feeding is a transient process Once enough protein is provided to saturate the muscle, the ‘muscle full’ effect is as follows: • Following a lag period of ~ 30 mins, MPS increases (~ 3-
fold) • MPS peaks at ~ 1.5 hr before returning to baseline by 2 hr • This occurs DESPITE continued increased availability of
circulating AAs and sustained anabolic signalling
The muscle becomes refractory to stimulation despite sustained elevations of AAs ‘muscle full’ effect
Atherton & Smith (2012)
Adapted from Bohé et al. (2001)
“The results suggest that MPS responds rapidly to increased availability of
AAs but is then inhibited, despite continued AA availability.”
Prot
ein
Synt
hesi
s (%
h-1)
0.30.20.10
During AA infusion (min)
* *
Basal 0-30 30-60 60-120 120-360
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How much protein? Exactly.
How much protein for maximal hypertrophy?
REGULAR servings of protein (4-6 servings/day) During a surplus/maintenance Meals • 2-4 x 0.4-0.5g/kg
A recovery shake… • 0.3g/kg
Plus a slightly larger bolus before bed… • 1 x 0.5-0.6g/kg of slow release protein e.g. casein
= ?? Stay upper end during a deficit…
To optimise maximal muscle gain: • Aim for 4-6 protein feeding/day • Ensure each serving contains 0.3-0.5g/kg Protein or
2.5-3.5g of Leucine • Eat in a slight calorie surplus
It may be prudent to periodise carbohydrate around training to maximize training quality/performance
SUMMARY
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Questions?
STAND G41