Written by Team MD
07 October 2017

16NN152-NUT

Bodybuilding Nutrition - Six Research Findings

 

 

1) Carbohydrate Consumption Improves Performance During Stop-and-Start Sports

Carbohydrate is the principal fuel during exercise at intensities above 65 percent of maximum effort. Total carbohydrate stores in the muscles and liver amount to about 400 grams, which can be depleted rapidly— particularly during weeks of heavy training or competition. Carbohydrate consumption is essential during prolonged, intermittent exercise. A review of literature by Lindsay Baker from the Gatorade Sports Science Institute in Barrington, Illinois and co-workers concluded that carbohydrate ingestion before or during games or practice has the greatest effect on performance toward the end of exercise. Optimal carbohydrate intake is approximately 30 to 60 grams per hour, consumed as a six or seven percent solution (six or seven grams of carbohydrate per 100 milliliters of water) composed of sucrose, glucose or maltodextrin. (Nutrients, 7: 5733-5763, 2015)

 

2) Eating Protein and Vegetables Before Carbs Promotes Blood Sugar Regulation

Eating vegetables and protein before carbohydrates resulted in lower post-meal blood sugar levels in overweight people with type 2 diabetes— according to a study led by Louis Aronne from Weill Cornell Medical College in New York City. Preventing spikes in blood sugar in diabetics is important for preventing blood vessel disease that can lead to heart attack. It is also important in athletes. Maintaining stable blood sugar helps prevent major shifts in energy levels and reduces fat deposition. A simple way of preventing blood glucose spikes is to consume your protein shake at the beginning of a meal. This will turn on biochemical pathways that promote muscle protein synthesis and prevent rapid increases in blood sugar. (Diabetes Care, 38: e98-e99, 2015)

 

3) Managing Carb Intake

Nutritionists from around the world issued guidelines for carbohydrate intake at the International Carbohydrate Quality Consortium. People should avoid large spikes in blood sugar by eating more complex carbohydrates, proteins and fats. Complex carbohydrates are digested slowly. The glycemic index, the rate that a food increases blood sugar, is an important and consistent measure of the blood sugar load from a meal. Consuming low-glycemic index meals is particularly important for people with type 2 diabetes and insulin resistance. Consistently consuming these meals will reduce the risk of type 2 diabetes. Low-glycemic index foods are typically higher in fiber, which is important for blood cholesterol regulation, digestion and gastrointestinal health. Consuming low-glycemic index meals is particularly important for sedentary people. Consistently eating more complex carbohydrates may reduce the risk of coronary artery disease, improve blood fats and reduce whole-body inflammation. (Nutrition, Metabolism & Cardiovascular Diseases 25: 795-815, 2015)

 

4) Ginger Prevents Post-Exercise Muscle Soreness and Inflammation

Increasing ginger consumption might promote recovery from intense weight training involving eccentric muscle contractions (lengthening contractions or negatives), and reduce inflammation following intense endurance exercise— according to a literature review by Patrick Wilson from the University of Nebraska, Lincoln. An analysis of seven studies showed that consuming two grams of ginger per day will help relieve post-exercise muscle soreness and promote recovery. Ginger has no effect on body composition, metabolic rate, muscle strength or perceived exertion during exercise. It is not clear whether these results apply to long-term use in accomplished athletes. (Journal Strength Conditioning Research, published online July 11, 2015)

 

5) Beta-Alanine Supplements Increase Muscle Endurance During Plyometrics

Beta-alanine increased average jump height during repeated plyometric squat jumps— according to a study from the Free University of Brussels in Belgium. Alanine is an amino acid that helps supply energy during exercise. It is converted to blood sugar in the liver by a process called the glucose-alanine cycle. While it is not used to synthesize muscle tissue or enzymes, it influences exercise capacity— particularly endurance performance. Alanine prevents fatigue by increasing tissue carnosine levels. Carnosine is an important antioxidant that protects cells from destruction and buffers acids that cause fatigue. Other studies have found that alanine boosts

weight-training endurance. The effective dose for alanine is about four to six grams per day. This supplement might have a small effect on increasing training stamina in the weight room. (Amino Acids, 47:1479-1483, 2015)

 

6) Nutritional Antioxidants Promote Healthy Testosterone Metabolism

Testosterone is produced in the Leydig cells of the testes. These cells are subject to increased oxidative stress during the aging process, which can impair testosterone production. The cells produce highly reactive free radicals during metabolism that destroy cell membranes and DNA, disrupt cell function and hamper the immune system. A review of literature by Michael Glade and co-workers from Hawaii concluded that reducing oxidative stress through diet and possibly supplements might decrease stress on the Leydig cells and enhance testosterone metabolism. (Nutrition, published online June 19, 2015)

 

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