NUTRITION & SUPPLEMENTS


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


CLICK ON IMAGES TO ENLARGE


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


· STRENGTH | MUSCLE MASS 










· 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)


FOOD SOURCES – 2.5 grams of Leucine approx.
 CHARTS OF LEUCINE CONTENT IN FOODS
(1) 1 Scoop of Whey Protein Powder
(2) Milk: 750 ml or 24 oz.
(3) 3.5 large Eggs
(4) Greek Yogurt 250 grams
(5) Beef 142 grams or 5 oz
(6) Chicken 142 grams or 5 oz
(7) Fish 142-160 grams or 5-6 oz
(8) Peanuts 142 grams or 5 oz




· 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


– AGING – CAFFEINE/COFFEE – HEALTH BENEFITS


 CAFFEINE – CONTENT 
CAFFEINE – SPORTS PERFORMANCE
CAFFEINE – ENDURANCE SPORTS
CAFFEINE – SHORT DURATION SPORTS
CAFFEINE – RESISTANCE TRAINING


CAFFEINE – BEFORE A POWER NAP
CAFFEINE – WEIGHT LOSS 
CAFFEINE – VARIOUS TOPICS 


FISH OIL


– FISH OIL – SUMMARY OF THE MOST RECENT RESEARCH → EXAMINE.COM
– FISH OIL – INFORMATION 
– NUTRASOURCE.CA – IFOS – INTERNATIONAL FISH OIL STANDARDS PROGRAM  → CLICK HERE


– AGING – FISH OIL & SARCOPENIA (MUSCLE LOSS)
– AGING – FISH OIL & THE BRAIN 


INFLAMMATION
MUSCLE MASS
DOMS AFTER STRENGTH TRAINING
ENDURANCE 


VITAMINS & MINERALS


VITAMIN & MINERAL GRAPHICS


· VITAMIN D


– VITAMIN D – SUMMARY → EXAMINE.COM
– VITAMIN D – GENERAL INFORMATION 
– VITAMIN D – THE SUN IS THE MAIN SOURCE OF VITAMIN D 
– VITAMIN D – ATHLETES 
– VITAMIN D – MUSCLE MASS & STRENGTH 
– AGING – VITAMIN D – MUSCLE MASS AFTER MENOPAUSE 


· IRON


– IRON – SUMMARY → EXAMINE.COM
– IRON – MAYO CLINIC
– IRON – TRAINING & SPORT PERFORMANCE


· MAGNESIUM


– MAGNESIUM – SUMMARY → EXAMINE.COM


· ZINC


– ZINC – SUMMARY → EXAMINE.COM


ADDITIONAL




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