NOTE: Click on ENDURANCE TRAINING and CONCURRENT TRAINING for additional Nutrition information
CLICK ON IMAGES TO ENLARGE
GETTING LEANER | SPORTS NUTRITION & SUPPLEMENTS
- LINK → EXAMINE.COM ·
- WHAT AND HOW SHOULD I EAT? → JOHN BERARDI – PRECISION NUTRITION ·
- DROPPING WEIGHT – MAINTAIN or GAIN MUSCLE MASS WHEN GETTING LEANER ·
- SUPPLEMENTS – SPORT & EXERCISE ·
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
- PROTEIN INTAKE WITH FAT → VIDEO
- PROTEIN CALCULATOR ·
- OPTIMAL INTAKE OF PROTEIN FOR STRENGTH & MUSCLE MASS
- TYPE OF PROTEIN
- PROTEIN – PRE/DURING/POST WORKOUT
- PROTEIN – BEFORE SLEEP
- PROTEIN DURING WEIGHT LOSS
- AGING: OPTIMAL PROTEIN INTAKE
- AGING: TYPE OF PROTEIN
- AGING: PROTEIN FOR BUILDING MUSCLE – LEUCINE CONTENT
- AGING: PROTEIN & LEUCINE DURING BED REST or ACTIVITY
- AGING: EXERCISE NECESSARY WITH PROTEIN
- AGING: PROTEIN & SARCOPENIA
- AGING: PROTEIN FOR RESISTANCE TRAINING
- AGING: PROTEIN POST-WORKOUT
- AGING: PROTEIN BEFORE SLEEP
- AGING: PROTEIN & CARBS
- AGING: PROTEIN & WEIGHT LOSS
- AGING: PROTEIN & WOMEN
- AGING: PROTEIN DIFFERENCES B/N MEN & WOMEN
- AGING: PROTEIN & THE BRAIN
- AGING: PROTEIN & HDL CHOLESTEROL
- AGING: PROTEIN & CARDIOVASCULAR HEALTH
- AGING: PROTEIN & TYPE 2 DIABETES ·
(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
- LEUCINE SUMMARY → EXAMINE.COM
- THE ROLE OF LEUCINE – VIDEO
- LEUCINE KEY TO BUILDING MUSCLE & STRENGTH
- ENRICHING PROTEIN WITH LEUCINE – VIDEO
- ADD TO A GLASS OF MILK or SMALL AMOUNT OF WHEY
- RESULTS WHEN LEUCINE IS ABSENT FROM PROTEIN
(3) PROTEIN & HEALTH MYTHS
- PROTEIN HAS NO ADVERSE AFFECT ON LIVER OR KIDNEY FUNCTION
- PROTEIN & OSTEOPOROSIS – PROTEIN DOES NOT CAUSE BONE LOSS
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
- VIDEOS → PICTUREFIT | ISSN – JOSE ANTONIO | DR. NAOMI ALBERTSON ·
- CREATINE – SUMMARY → EXAMINE.COM
- CREATINE – FAST FACTS + TRAINING & SPORT
- CREATINE – TIMING – PRE OR POST-EXERCISE
- CREATINE – INFLAMMATION INHIBITOR – WORKOUT RECOVERY
- AGING – OVERALL EFFECTS
- AGING/ALL AGES – THE BRAIN & NEUROPROTECTIVE EFFECTS
- AGING – MUSCLE MASS
- AGING – BONE HEALTH
- AGING – GLYCEMIC CONTROL
CAFFEINE
- CAFFEINE – CONTENT
- CAFFEINE – SPORTS PERFORMANCE
- CAFFEINE – ENDURANCE SPORTS
- CAFFEINE – SHORT DURATION SPORTS
- CAFFEINE – RESISTANCE TRAINING
FISH OIL
- FISH OIL – SUMMARY OF THE MOST RECENT RESEARCH → EXAMINE.COM
- FISH OIL – INFORMATION
- NUTRASOURCE.CA – IFOS – INTERNATIONAL FISH OIL STANDARDS PROGRAM ·
VITAMINS & MINERALS
(1) 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
(2) IRON
- IRON – SUMMARY → EXAMINE.COM
- IRON – MAYO CLINIC
- IRON – TRAINING & SPORT PERFORMANCE
(3) MAGNESIUM
- MAGNESIUM – SUMMARY → EXAMINE.COM
(4) ZINC
- ZINC – SUMMARY → EXAMINE.COM