Bodybuilding Science - Seven Nutrition Findings
Bodybuilding Science - Seven Nutrition Findings
1) Whey Protein Intake Stimulates Protein Synthesis
Consuming whey protein stimulates protein synthesis, which is particularly important for aging adults. Decreased muscle mass with age, called sarcopenia, is responsible for disability, decreased quality of life and premature death. Whey protein stimulates muscle protein synthesis and helps preserve muscle mass. A study from Maastricht University in the Netherlands found that muscle protein synthesis was greatest after aging men consumed 35 grams of whey protein compared to consuming 10 or 20 grams. Daily consumption of at least 35 grams of whey protein might prevent muscle loss with age. (American Journal Physiology Endocrinology and Metabolism, published online February 14, 2012)
2) Weight Training Prolongs Muscle Protein Synthesis
Consuming a high-protein meal turns on protein synthesis for about 1.5 hours. After that, protein synthesis stalls. This suggests a “muscle-full set-point.” British scientists, in a review of literature, found that weight training prolonged protein synthesis for 24 hours or more. Protein synthesis is greatest when training with heavy weights (70-90% of max) or when using light weights and training to failure. Muscle tension and amino acid availability are both important for optimal muscle protein synthesis. (Journal of Physiology, 590: 1049-1057, 2012)
3) Nitrate Supplements Improve Performance
Nitric oxide is a gas released by the inner lining of blood vessels (endothelial cells) that is critical for regulating blood flow, blood pressure, muscle contraction strength and mitochondrial production (mitochondria are the powerhouses of the cell). Foods high in nitrates, such as beetroot extract and hawthorn berries, can produce nitric oxide directly and may be effective supplements for increasing endurance and controlling high blood pressure. Dutch researchers found that consuming beetroot extract (140 milliters per day) for six days improved cycling performance in trained cyclists. Beetroot extract lowered oxygen consumption during submaximal exercise and improved time trial performance in a 10-kilometer ride. (International Journal Sports Nutrition Exercise Metabolism, 22: 64-71, 2012)
4) Muscle Carnosine Levels Linked to Muscle Power
Carnosine, which is made from alanine, is an important antioxidant that protects cells from destruction and buffers acids that cause fatigue. Muscle carnosine levels are highly related to peak power output. An Australian study found that carnosine supplementation increased the sensitivity of calcium in muscles. Calcium triggers muscle contraction. Increasing calcium sensitivity boosts muscle strength and power. The increase was greatest in slow-twitch muscle fibers. Carnosine prevents fatigue by sustaining calcium release in the muscle cells. Increase muscle carnosine levels by supplementing either L-carnosine or beta-alanine. (Journal of Applied Physiology, 112: 728-736, 2012)
5) White Rice Consumption Linked to Diabetes
A Harvard study of more than 350,000 people found that higher consumption of white rice increases the risk of type 2 diabetes. The risk was greatest in people who ate the most white rice. The results were consistent among Asian people living in China and Japan, as well as people living in the United States and Australia. The risk of type 2 diabetes increased 11 percent for each bowl of rice consumed per day. The risk was greater in Asians than in Western populations. The study examined the subjects for 22 years and none had diabetes at the onset of the experiment. The researchers stressed the importance of weight management for preventing type 2 diabetes and weight loss in people with the disease. (British Medical Journal, March 15, 2012)
6) Poor Blood Sugar Regulation Depresses Testosterone Metabolism
Abdominal obesity, high insulin levels, metabolic syndrome and diabetes are linked to depressed testosterone production. A Mayo Clinic study showed that glucose (sugar) ingestion blunted the release of luteinizing hormone from the brain, which is a critical chemical for regulating testosterone release. Depressed testosterone was greatest in older people and those with the highest levels of blood sugar and insulin. The results were consistent in men aged 19 to 78 years. Overconsumption of simple carbohydrates might negatively affect testosterone metabolism. (American Journal of Physiology Endocrinology Metabolism, 302: E724-E730, 2012)
7) Leucine Supplements Improve Protein Synthesis
Older adults lose muscle mass as they age, a condition called sarcopenia. Dietary protein promotes protein synthesis for about 1.5 hours after a meal. Many older people don't consume enough protein because of poor appetite, high cost or low compliance with the diet. A study from the University of Texas Medical Branch in Galveston found that supplementing the amino acid leucine (4 grams per meal, 3 meals per day for 14 days) promoted protein synthesis even when protein intake was less than optimal. Leucine is an important chemical trigger for muscle protein synthesis. Leucine supplements might be a simple, cost-effective way of preventing muscle loss in aging adults. (Clinical Nutrition, published online February 20, 2012)