NUTRITION & SUPPLEMENTS


NOTE: Click on ENDURANCE TRAINING and CONCURRENT TRAINING for additional Nutrition information


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GETTING LEANER | SPORTS NUTRITION & SUPPLEMENTS



PROTEIN


– Protein is made up of 9 EAAs Essential Amino Acids and 11 Non-Essential Amino Acids
– The 9 EAAs cannot be made by the body and therefore must come from food
– They are: Leucine, Isoleucine, Valine, Phenylalanine, Threonine, Tryptophan, Methionine, Lysine, Histidine
– BCAAs Branch Amino Acids are 3 of the EAAs: Leucine, Isoleucine, Valine
– Leucine is the key for building muscle which is called Muscle Protein Synthesis or MPS


(1) STRENGTH | MUSCLE MASS 










(2) PROTEIN – THE BCAA LEUCINE 


· A highly effective and inexpensive supplement to be used when the protein content of your meal is low
· Do not take in isolation and it isn’t necessary when you have a full protein meal
· 3-5 grams Leucine with 8-10 oz. of milk = approx. equivalent of 20-25 grams of Protein for Muscle Protein Synthesis (building muscle)


CHARTS OF LEUCINE CONTENT IN FOODS .

  • 1 Scoop of Whey Protein Powder = 25 grams Protein; 2.5 grams Leucine
  • Milk: 500 ml or 17 fluid ounces fluid = 17 grams of Protein; 1.6 grams of Leucine
  • Greek Yogurt: 250 grams or 9 ounces = 24 grams of Protein; 2.5 grams of Leucine
  • Cottage Cheese: 125 grams or 4.5 ounces = 15 grams of Protein; 1.6 grams of Leucine

  • 1 large Egg = 6 grams of Protein; 0.5 grams of Leucine

  • Beef Tenderloin: 115 grams or 4 ounces = 35 grams of Protein; 2.5 grams of Leucine
  • Hamburger 85% Lean: 115 grams or 4 ounces = 28 grams of Protein; 2.4 grams Leucine
  • Chicken: 115 grams or 4 ounces = 32 grams of Protein; 2.3 grams of Leucine
  • Fish: 115 grams or 4 ounces = 28 grams of Protein; 2.3 grams of Leucine



(3) PROTEIN & HEALTH MYTHS 



CREATINE


  • Creatine is made from the amino acids L-arginine, L-glycine, L-methionine
  • It supplies energy to all cells in the body including the brain
  • Creatine is not just for athletes
  • Over the past 20+ years a highly researched supplement; effective and inexpensive
  • FOOD SOURCES – Meat, Eggs, Fish
  • SUPPLEMENT: Creatine Monohydrate Powder




CAFFEINE 





FISH OIL





VITAMINS & MINERALS



(1) VITAMIN D



(2) IRON



(3) MAGNESIUM


  • MAGNESIUM – SUMMARY → EXAMINE.COM

(4) ZINC


  • ZINC – SUMMARY → EXAMINE.COM

ADDITIONAL




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