Prolonged Resistance-Typed Exercise

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

3. Perform ten resistance training exercises and describe which phase of the exercise is the eccentric, concentric and isometric phase of the movement. At which phase is the muscle the strongest? Why?

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

Nutrition and fatigue are two major areas of exercise and sport. Sport and nutrition together can be a major factor in preventing fatigue, and maintaining a good diet can help keep the athlete consistent with training and performance without the training load being too detrimental and leaving the athlete with excessive fatigue, illness or recurring injuries. Training and eating becomes a cycle of preparation and recovery, with meals and snacks consumed after one session becoming the pre-event meal for a subsequent workout. The ingestion of carbohydrates, fats and proteins all aid in the promotion of optimal training and performance. As well as food fuels, recovery is a significantly important factor in regards to having an adequate training session or

Description of subjects and methods: This particular study pertaining to the effect of pre-exercise creatine ingestion on muscle performance in healthy aging males was a double blind, cross-over design with repeated measures in which participants of the study ingested creatine, and a placebo, depending on their randomized assignment to a group separated by seven days, and three hours prior to performing chest press and leg press repetitions until muscle fatigue occurred. After ingesting either the creatine or placebo, the participants were instructed to refrain from caffeine, alcohol, food, drinks, and physical activity but water was permitted to the participant's amount of choosing. Seven days were spread between testing to guarantee that adequate muscle recovery between sessions was

Better, faster, stronger. Three things that everyone is looking to be, especially in the world of athletics. Every day people are pushing themselves to new limits to become better, faster, and stronger. In recent history this push to become improve a person’s skills has started to happen with younger and younger children. Now young children as starting resistance training to make themselves better, faster and stronger. This change has brought up several questions, the main one being: Is resistance training safe for children? The major of the research shows that resistance training is safe for children and it offers many opportunities for the children to get better, faster, and stronger. For children to get these desired results it is critical

| Based on explicit knowledge and this can be easy and fast to capture and analyse.Results can be generalised to larger populationsCan be repeated – therefore good test re-test reliability and validityStatistical analyses and interpretation are

When you’re in the gym everyday working on your physique, you also need the right nutrition and performance information to support your goals. In SUPPLEMENT EDGE by Michael Rudolph, Ph.D. on page 72, we compiled some of the best cutting-edge research on nutrition and getting ahead in your training. These research-based tips can help take you to the next level in fitness and in health, so don’t miss this feature if you want to get in your best shape

There are some grades of systematic inflammation process related to some pathological conditions such as cardiovascular disease and type 2 diabetes.

Exercise has been repeatedly shown to have a strong relationship with intra-muscular protein metabolism. Muscular hypertrophy is only possible when net anabolism occurs (Tipton et al., 2004). As a result, many athletes turn to supplementation to ensure there is positive protein balance in their diet to increase the opportunity for hypertrophy and performance optimisation. Habitually athletic people have been shown to have a higher protein requirements (Campbell et al., 2007),however the International Society of Sports Nutrition acknowledges that this higher requirement is possible to achieve through a “balanced diet”, it goes on to state that protein supplementation is also an practical way to ensure adequate protein intake (Campbell

The endocrine system releases hormones to help the body regulate and stabilize internally. When designing a resistance training program, it is important to look at the predicted outcome (for example: muscle growth) and see what hormones are linked to that predicted outcome. The goal is to get the best hormonal response from areas that will help guide you to the intended outcome of the program. If I was designing a program for strength and muscle growth (using the knowledge I have of the endocrine system), I know that human growth hormone and testosterone are the hormones that will play a large role there. Since testosterone directly interacts

The amount of protein taken differs by varies individuals. However, many protein misconceptions come from people close to us. According to Duellman, Lukaszuk, Prawitz, and Brandenburg (2008) coaches, parents, and friends in general, could mislead athletes. This fosters wrong ideas about the amount and benefits of protein conception which makes athletes believe that consuming a large amount of protein will aid with muscle gain and strength. When coaches guarantee better performance and higher muscle mass, athletes cannot but head towards the protein supplements. However, what coaches fail to acknowledge is that consuming a high dose of protein can be dangerous (Fox et al., 2011).

The resistance training program design variables include: need analysis, exercise selection, training program frequency, exercise order, training load and repetitions, volume, and rest periods.

Roberts et al. conducted a study with the aim of examining if a high protein intake (2.9 g.kg-1) across a duration of intensive training improves the rate of muscle recovery in resistance-trained individuals when total energy intake and per-exercise protein timing were controlled for.

In the article, “Enhancing Appearance and Sports Performance: Are Female Collegiate Athletes Behaving More Like Males?” the authors Muller, Gorrow, and Schneider to express how athletes take protein shakes to enhance their physical appearance and to help consumers gain muscle. The journal states how most of the athletes use the shakes not only for appearance but for the energy the shakes give the athletes afterword. The article took various interviews from different athletes that mention how meal replacement shakes are healthy and a fast way to get a healthy meal into their busy schedules. In this case meal replacement shakes are used for muscle, which is not uncommon for individuals to use shakes to gain more muscle. This article also is important because it states how individuals with a busy schedule can consume these shakes, which take no more than six minutes to make than going to fast food restaurants or making a meal at home. Meal replacement shakes are good for people who are independent; by that I mean individuals that are single, but for a family the products will become a lot more pricy.