Article Critique On Carbohydrate And Protein During Training

or the muscles. After a few hours whether in training or competition, the glycogen stores become low or depleted and exhaustion may quickly occur. The best way to avoid this effect is to eat the right type of carbohydrate, in its complex state. This will allow you to build up your glycogen stores rather than convert to glucose. When you are low on carbohydrates your brain does not function very well and you will not be as alert and may be more prone to injure yourself. Your body will replenish these energy stores more effectively right after your workout and the following hour. To improve your recovery, eat carbohydrates right after and again within 1.5 hours later. This will help you restore your energy (blood glucose and muscle glycogen)

The biological value in whey protein enhances the body’s ability to absorb essential amino acids after resistance training decreasing the athlete’s recovery time. When athletes combine whey protein and creatine monohydrate they expect “a greater increase in lean tissue mass and muscular strength than supplementations with whey protein alone” (Burke, Chilibeck, Davison, Candow, Farthing, & Smith-Palmer 2001, p 350). Exogenous Cr supplementation increases the body’s Cr levels until saturation occurs. This saturation of Cr increases the PCK shuttle continuum allowing training intensity, volume, and duration of the exercise the athlete is performing to continue at a maximum rate. Any excess Cr in the blood is cleared through sweat, urination or renal filtration. Measurements in strength and peak torques of athletes supplementing with whey protein and creatine monohydrate (WC), whey protein (W), and a placebo (P) were taken. According to Burke et al, (2001) “repeated measure analysis of variance was used to assess changes in body composition, strength, and peak torque for the three groups (WC vs. W vs. P) across time” (p. 354). A twelve week strength training program was constructed and consisted of a “4-day split routine involving whole body musculature” (Burke et al, 2001. p 352). Subjects used detailed training logs to compare progress over the 12 week experiment. The end result from this experiment shows that subjects who “supplemented with both creatine and whey

The evidence I will provide is strictly scientific, the information comes from the Journal of Sports Nutrition. The article is written by Richard B. Kreider, Exercise & Sport Nutrition Laboratory Department of Human Movement Sciences and Education The University of Memphis. The author has many credentials, such as his testing of finding the effects of six weeks of creatine monohydrate supplementation in male and female track athletes, which can be found in the Journal of Strength and Conditioning. All of his research is peer reviewed.

They discuss a few different studies that have been down, one of which was done by adding protein to a carbohydrate sports drink. In this study cyclists were given the carbohydrate sports drink, a placebo or the carbohydrate sports drink spiked with protein. In this study it was found that there was no benefit to having the additional protein in the drink during exercise. And although there have been studies with opposite results, they have yet to replicated (Gibala). They also discuss the importance of athletes finding receiving the best information when they are conducting their own research when it comes to protein. They suggest that athletes find credible sources when using the Internet and/or finding a certified

As we eat protein, fat and carbohydrates, as the main energy source, carbohydrates or glucose (simple sugar) break down into complex molecules. We need steady supply of glucose in between meals and at times like doing extensive workouts, there is an elevated demand for

Nutritional factors that can cause fatigue include depletion of glycogen stores, low blood-glucose levels, dehydration, low blood-sodium levels and gastrointestinal upset (Hargreaves, 2001). Eating strategies should be undertaken to avoid or reduce the impact of these problems. (Asker, 2011) states that the effect of high-CHO intake in a diet increases muscle glycogen and in-turn reduces the risk of chronic carbohydrate depletion which can lead to poor performance outcomes in a single session and sub-optimal training adaptations in the long term. Therefore, implementing a CHO loading strategy based on training and sporting requirements will assist in performance and reduce the risk of fatiguing. Fat also provides the main fuel source for long duration, low to moderate intensity exercise, such as marathons. It is also a contributor in helping access stored glycogen during high intensity exercise. Daily refuelling allows competition nutritional strategies to be practised and refined and is a crucial strategy to enhance performance and recovery during training and event

Therefore, nutritional strategies to increase body carbohydrate stores or carbohydrate availability are considered to be potentially beneficial for maintaining or improving performance capabilities”(Nutrition Bytes, (1)). In this way, choosing to follow the standard American diet which is low in carbohydrates and high in protein and fats is contradictory to the blood sugar stability our bodies are designed to function off of. “'Carb loading', short for carbohydrate loading, is a strategy used by athletes to maximize endurance during physical exercise. By consuming large amounts of carbohydrate-rich foods, individuals can increase energy reserves and improve performance (Nutrition Bytes, 3(1))”. In the grandiosity of this example, carb loading reinforces my hypothesis of how carbohydrates based diets is the most efficient source of dietary component to combat fatigue. For this reason, I now plan to continue a life that focuses on an abundance of carbohydrates from sugar, starches, and fibers as I have never felt so awake in my

The benefit of adequate nutrition contributing to successful athletic performance is well known, but not completely understood and applied among athletes. The purpose of this study was to assess nutrient intakes, and dietary habits

In contrast to athletes consuming recovery drinks for vital nutrients, studies have shown that food like fresh fruits and veggies are also great for replenishing athletes. Bananas, for example, contain necessary vitamins, minerals, nutrients, and electrolytes. This makes them an excellent post-workout snack. Furthermore, bananas are commonly known for having a large amount of potassium, which helps keep an athlete’s body healthier by protecting muscle mass (Michelle). In addition to having an abundance of potassium, bananas are an exceptional source of another crucial mineral: magnesium. Magnesium helps athletes recover by keeping their blood pressure levels regulated. This demonstrates that putting foods like bananas and other fruits and veggies

The endurance of exercise performance could be limited by the availability of muscle glycogen (Roberts PA1 2016).

Immediate ingestion of carbohydrate is important because insulin sensitivity causes the muscle cell membranes to be more permeable to glucose within 45 minutes post-exercise. This results in faster rates of glycogen storage and provides the body with enough

Danielson et al. (2006), aimed to investigate the physiological effects of water vs. Gatorade after a prolonged period of intense exercise. The predictor variable in this study was water or Gatorade consumption by each of the participants (Danielson et al., 2006). The response variable was the physiological effects during and after the performance (Danielson et al., 2006). As stated on their website Gatorade.com, increasing fatigue and fluid losses can impact performance negatively. In this study Danielson et al. (2006), defined performance as extended treadmill exercise

This diet suggests aiming for higher protein and carbohydrate consumption on training days and, on rest days, still focusing on protein but, instead, consuming more fat than carbohydrate.

Each trial consisted of two hours of steady state cycling at 70% VO2 peak immediately followed by an all out time trial. Study A compared placebo (no caffeine), caffeine before the trial (precaf), during trial (durcaf), and cola as a replacement for a 6% CHO (carbohydrate/sugar) sports drink just before the final time trial. Study B was similar to study A, but moved up the cola drink intake to allow the athletes to consume the cola at a rate that simulated race conditions. Study B also compared decaffeinated 6% CHO cola (control), caffeinated 6% CHO cola (Caf), decaffeinated 11% CHO cola (extraCHO), and caffeinated 11% CHO (Coke). This allowed determination of whether effects were from caffeine, increased sugar content, or some combination.

Carbohydrate (CHO) mouth rinse is defined as the rinsing of a CHO fluid around the mouth for a specified time followed by spitting the fluid out. There is to be no swallowing or ingestion of the CHO fluid. The utilization of a low concentration source (typically around 6% glucose) or maltodextrin is the most common CHO used (Silva et al, 2014). CHO mouth rinse has been investigated as a potential ergogenic resource for improved performance during moderate- to high-intensity exercises (~75% VO2max, ~1 h duration) (Carter et al., 2004). CHO ingestion has often demonstrated improved performance during high intensity exercise bouts and prompted the though process that a CHO rinse of fluids could establish the same response. This response was beneficial because it was not accompanied by the oxidation of the CHO (Jeukendrup et al, 1997). Together these results indicated that an oral CHO rinse may exert its effects during high-intensity exercise through a central action mediated by receptors in the mouth or GI tract, improving motor drive or motivation (Silva et al, 2014). The benefit of the rinse vs. the ingestion during high intensity exercise is the reduction of incidence of gastrointestinal problems and the CHO rinse might be an alternative strategy to reduce debilitating incidence of GI issues. Studies have reported that CHO mouth rinse can improve performance cycling, running, and other high intensity bouts. The mechanism by which CHO mouth rinse