High Cho Experiment

The purpose of this lab was to see if following the HHS (Health and Human Services) (Morgan P.11) suggested diet would be healthier or a person which follows their own diet. This was measured by the Fitness index. The results in average of the Fitness Index in Table 1.3 (P. 15) showed that the Athletic got a fitness index of 72.3 and the Sedentary got a Fitness Index of 70.6. In Table 1.1 (p.13) it shows that a high average is around 65 FI to 79 FI. The average are fairly close to each other which is shown in Table 1.6 (p.19) this is a bar graph of the averages. These results came from the different groups doing the following the same procedure. Some trends that were noted in the average was that many people got a higher index in sedentary

For example, this training method is commonly used in the fitness industry. Fitness athletes train with this intensity style because they feel this is the only way to stimulate growth. “Training with an emphasis on muscle damage and working to failure is definitely effective, but like anything, it can also be overdone” (Wilson). Knowing it can be overdone, athletes train differently everyday and change their routine to not stress the muscle. Wilson believes the four fundamentals of muscle growth are cell swelling, mechanical tension, mechanical trauma, and metabolic stress. All these methods are contradictory methods for any other athlete and are not recommended to follow. Overtraining is not always a negative method, if followed correctly with the proper recovery methods it can bring beneficial results. For a fitness athlete, resting is only partial when it comes to their recovery as athletes also have other key factors benefitting into their growth stimulation such as supplements and nutrition. According to Berning it is not recommended for endurance athletes to intake protein as it drops their nitrogen balance, but it is recommended for those who exercise as it is adequate for muscle growth and recovery

In the first experimental session, subjects will be randomly assigned to receive either a low or high GI food prior to exercise, then carry out the experiment in the second session under the alternate condition.

This shows an importance placed more heavily on the diet part of the program than on the exercise. This could have directly affected the results. In relation to the diet, the adults experienced a decrease in their urinary Na/K, their blood pressure, and their total cholesterol when they monitored the intake of healthy foods. Changes were also seen as an increase in their body mass index when they monitored the intake of unhealthy foods. These changes were not as obvious when monitoring exercise results. In regards to exercise, there were no significant correlations between the measured variables and the adults in the study.

Jackie’s diet is pretty much the same so l picked the last day. On the first day, she consumed 1374 calories out of 1600 calories depending on her target weight. She did not meet the daily requirement for carbohydrates being the largest class of nutrients, including sugars, starch, and fibers, that function as the body’s primary source of energy. Jackie’s carbohydrate intake was 140.9 grams out of the 300 grams needed, which was 321.9 calories and 23.9 % calories came from carbohydrate. 46% of her diet was fat, 36% being saturated fat, 44% monounsaturated fat and 20% polyunsaturated fat.

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

To build muscles, you need protein. To build muscles, you must maintain a sufficient amount of protein. Your body alone does not produce enough protein and that's why we need to find other sources, such as a high protein diet or a protein supplement, to provide the protein our body needs. Proteins will create body heat and speed up your metabolism. As a result, protein affects your metabolism which is more than fat or carbohydrates. This explains why the muscle mass is stronger than the fat. Exercise will change the metabolism of a person's protein. The amount of exercise a person does is fully understood by any protein provided by his

Types of animal protein include whey and casein, while soy is the most common form of animal protein. This review will focus on the effect of whey and casein on muscle metabolism (specifically anabolism) after resistance training in trained athletes. The review will also focus on the previous training of participants, as previous pieces of literature have suggested that neural adaptations in beginners can often account for strength gains (Sale, 1988). Other literature also suggests a disparity between resistance trained athletes and non-resistance trained athletes, with studies such as (Tipton et al., 1996) showing resistance training has no impact on protein synthesis, while other studies tested untrained adults and found a significant increase in protein synthesis (Phillips et al.,

The four studies mentioned previously all draw to the same conclusion. The first study showed gains in muscle strength while performing lower-body exercises. The second study showed an increase in 6.85 kg of muscle gains in lifts. The third study was an analysis of 22 different studies. It indicated an 8% increase in muscle strength gains and a 14% increase in weightlifting performance. The last study showed an increase in strength gains and performance in bench press. Overall, these four studies showed that there is an increase in both strength gains and performance with the use of creatine and resistance training. Endurance athletes will not see benefits from creatine use. This is due to the energy system used for endurance, the Oxidative System. The Oxidative System does not use phosphocreatine for production of energy. While the ATP-PCr System, which is used in resistance training, does use phosphocreatine to aid in production of energy. Therefore, when resistance training, athletes can and should use

Branched-chain amino acids help decrease exercise-induced muscle damage, increase muscle recovery and regulate protein synthesis. They are also very essential in reducing fatigue. This means that you will be able to train at a higher intensity for a prolonged period.

2.Replenish-Taking in carbohydrates to help in complete gain of the lost muscles glycogen and liver glycogen so that you are ready for the next training session.

The effect of exercise on the Hsp70 protein response depends on the exercise protocol used (intensity of the training program, non-damaging and damaging muscle training), the characteristics of the participants (the initial training status, the sex of the participant and his or her age Morton (2009). First the effect of exercise on the Hsp70 protein response depends on the exercise intensity of the training protocol. More than two decades ago, it was proposed that exercise was a stimulus to induce Hsps (Hammond et al., 1982). Now it is known that exercise is a stimulus that can induce Hsps in skeletal muscles (Locke and Noble, 1995).

While exercising, your muscles both burn available fuel for energy and contract in response to a rush of electrical signals from the brain. It burns fatty acids, amino acids, and glucose. When the intensity of your workout increases, you depend less on fatty acids and more on your carbohydrates. This is because carbohydrates

The objective is to pick a meal with some quick carbs to digest and quickly digestible protein to kick start your muscle repair. The increased levels of amino acids and carbs promotes an insulin spike and gets those nutrients back in your system to help repair the tissue you just broke down during your workout.