Better Than Steroids
Dr. Warren Willey, DOCEO/CMO The Fitness Medicine Clinic and Physicians Immediate
Care Center
Founder – Walk In Weight Loss
Founding Diplomat: American Board of Holistic Medicine
Diplomat: American Board of Family Practice
Diplomat: American Board of Urgent Care Medicine
Diplomat: American Board of Bariatric Medicine
Today Goal’s
• Understand some dietary basics
• How do steroids work?
• What happens when we exercise?
• Muscle physiology 101
• Proper nutrition is Better Than Steroids!– Post workout meal
• Questions
Absolutes in sports and health
• Adequate Sleep
• Daily Movement
• Protein
• Stress Control
Food Groups
• Protein
• Carbohydrates
• Fat
• Alcohol
• Sugar
Weight Gain/Weight Loss:
• Energy (calories)– Intake vs. Output
• Fat– Storage vs. Burning
• Nutrient Intake– Utilizing what is available (oxidation)
Bariatric Principles
• Lean body mass loss must be minimized– Lean body mass contains only 363 kcal/lb, i.e. muscle is 20% protein, 80% water
• For example: Weight loss of greater than 0.3 lb. per day on a 1,000 kcal/day deficit includes loss of lean body mass
– If a 1,000 kcal deficit targets lean body mass, one can lose 2 ¾ lb. per day
– Quality weight loss must be paced!
STEROIDS
How Steroids Work
• A hormone is a messengerthat:– regulates growth– alters body mass– direct reproduction– control behavior– regulate minerals in the body
How Steroids Work
• Anabolic steroids are a group of hormones created to duplicate the beneficial aspects of testosterone.
How Steroids Work
• When dealing specifically with muscle cells,steroids tell the muscle cells to:– Increase protein synthesis, which allows themuscle to grow faster, recover quicker, etc.
How Steroids Work
• When dealing specifically with muscle cells,steroids tell the muscle cells to:– Increases creatine phosphate synthesis, thesubstrate needed for energy, (i.e. makes youstronger)
How Steroids Work
• When dealing specifically with muscle cells,steroids tell the muscle cells to:– Increase the storage of glycogen in the musclecell, which increases the cell’s size by theamount of glycogen and by the accompanyingwater that comes with it.
How Steroids Work
• When dealing specifically with muscle cells,steroids tell the muscle cells to:– Increase nutrient uptake by the cell
How Steroids Work
• Recovery!
What Happens During Exercise?
What Happens During Exercise?
• Energy stores are depleted. This includes ATP and creatine phosphate (CP)
• Muscle glycogen stores are drained• Catabolic hormones such as cortisol, epinephrine, and norepinephrine are elevated.– all break down muscle!
• Free radicals are generated • Inflammatory response occurs
What Happens During Exercise?
• Everything opposite of what we are after!
Muscle Physiology 101
Muscle Physiology 101
• The duration, type and intensity of exercise all cause specific metabolic conditions that result in one of two things: A state of anabolism(growth, tissue repair, etc.) or a state of catabolism (tissue breakdown).
Muscle Physiology 101
• The timing of your meal is as important as what your meal consists of.
Muscle Physiology 101• Vigorous exercise without a properpost‐exercise meal, done at the righttime, has the potential to keep yourbody in a catabolic state.
• When the body does not receiveproper post‐exercise nutrition, at theright time, muscle breakdown occursand all that hard work you just put inhas been futile.
Muscle Physiology 101• Journal of Physiology
– Two groups: subjects trained 3 times a week for 12 weeks
• Group one consumed a post‐workout protein‐containing drink immediately after training
• Group two waited 2 hours after training
• Group one quadriceps muscle size increased 7% and muscle fiber cross‐sectional increased 24%
• Group two – no changes
Esmark B, et al. 2001. Timing of post‐exercise protein intake is important for muscle hypertrophy with resistance training in elderly humans. Journal of Physiology. 535:301‐311.
Muscle Physiology 101• Levenhagen et al.
– Three times the protein synthesis – Increase fat oxidation
• Journal of Physiology – Muscle size increased 8% – Strength increased 15%.
Levenhagen, D.K., Carr, C., Carlson, M.G., et.al., “Post exercise nutrient intake timing in humansis critical to recovery of leg glucose and protein homeostasis”, American journal of Physiology,280:E982‐E993, 2001Zawadzki, K.M., Yaspelkis, B.B., III and Ivy, J.L., “Carbohydrate‐protein complex increases therate of muscle glycogen storage after exercise”. Journal of Applied Physiology, 72: 1854‐1859,1992.
Muscle Physiology 101
• What is the most powerful growth promoting hormone?
Muscle Physiology 101
• INSULIN
Post Workout Meal• Increases muscle mass• Decreases muscle damage• Accelerates repair and recovery• Replenishes glycogen stores in the muscle• Increases Nitric Oxide (NO) synthesis therebyincreasing blood flow
• Increases fat oxidation, burning more fat• Increases protein synthesis• Increases removal of waste products such aslactic acid
• Replenishes energy stores such as creatinephosphate
Post Workout Meal• Fast‐acting high‐grade whey protein
o Provides the growth stimulus for those hard workedmuscles
• Glutamineo Replaces the glutamine used during the workout and
allows the muscles to recover• Branch Chain Amino Acids (BCAA) with additional l ‐ leucine
o Promote healing and provide the essential amino acids forgrowth. This further increases protein synthesis andstimulates insulin release.
• High Glycemic Carbohydrateso Stimulate insulin, your anabolic powerhouse, to drive the
protein and carbohydrates into the ‘hungry muscle’• Antioxidants
o Promote tissue repair, remove the free radicals that causebreakdown of muscle fibers
Questions
• Warren Willey– Web Site:
• www.drwilley.com• www.eatright4u.com
– Phone:• 208.237.7911