nutritional physiology as an applied sports science discipline · carnosine contents and rowing...
TRANSCRIPT
Dr. Trent StellingwerffCanadian Sport Institute – Victoria, Canada
Tuesday Feb. 19th, 2013 (3:30 – 4:00 pm)
Nutritional Physiology as an Applied Sports Science
Discipline
All types of athletes = many different needs = individualization
2012 SportsNet Magazine
Stimulus = Response ?
STIMULUSSpecific Training
Prescription
RESPONSEDesired
Adaptation
=SUBSTRATE“Building-Blocks”
EnergyMacro- micro nutrients
Fluids
+Sweet Spot of
“Nutritional Physiology”(between EE and EI)
Performance VO2(aerobic)
Performance Velocity or Power
Performance O2
Deficit (anaerobic) ( ) Gross MechanicalEfficiency
Lactate Threshold
VO2
TotalBufferingCapacity
MaximalOxygen
Consumption
Muscle Capillary & Mito-chondrial Density
& Efficiency / Optimal Fat Oxid.
StrokeVolume
Hemo-Globin
Content
MaxHeartRate
AerobicEnzymeActivity
Distributionof PowerOutput
% Slow vs.Fast Twitch
(Type I & II fibers)Mitochondrial
Density & Efficiency
Anthro-pometry &Elasticity
B-AlanineSuppl.
L-carnitineSuppl. ?
Nitrate (Beetroot)Suppl. ?
OptimalIron Intake
Optimal Event
Hydration
PeriodicallyTraining onLow CHO
Availability ?
CaffeineSuppl.
Adapted from Joyner & Coyle. Endurance exercise performance: the physiology of champions. J. Physiol. 568(1): 35-44, 2008Low Body Weight (EE (training) vs. EI (nutrition))for optimal heat dissipation and CHO / kg delivery
Heat Acclim.
+ Protein Suppl
Increasing training loads via optimized nutrition recovery practices
Performance VO2(aerobic)
Performance Velocity or Power
Performance O2
Deficit (anaerobic) ( ) Gross MechanicalEfficiency
Lactate Threshold
VO2
TotalBufferingCapacity
MaximalOxygen
Consumption
Muscle Capillary & Mito-chondrial Density
& Efficiency / Optimal Fat Oxid.
StrokeVolume
Hemo-Globin
Content
MaxHeartRate
AerobicEnzymeActivity
Distributionof PowerOutput
% Slow vs.Fast Twitch
(Type I & II fibers)Mitochondrial
Density & Efficiency
Anthro-pometry &Elasticity
B-AlanineSuppl.
L-carnitineSuppl. ?
Nitrate (Beetroot)Suppl. ?
OptimalIron Intake
Optimal Event
Hydration
PeriodicallyTraining onLow CHO
Availability ?
CaffeineSuppl.
Adapted from Joyner & Coyle. Endurance exercise performance: the physiology of champions. J. Physiol. 568(1): 35-44, 2008Low Body Weight (EE (training) vs. EI (nutrition))for optimal heat dissipation and CHO / kg delivery
Heat Acclim.
+ Protein Suppl
Increasing training loads via optimized nutrition recovery practices
Presentation overview
1) Individualizing Daily and Recovery Nutrition to Individual Training Plans & Body Comp Targets
2) Supplement – Efficacy of Beta-alanine?
CASE STUDY APPROACH
Individualizing Daily and Recovery Nutrition to
Individual Training Plan• Stellingwerff T. Case-Study: Nutrition and Training Periodization in Three Elite Marathon Runners. Int J Sport Nutr Exerc Metab. IJSNEM –22: 392-400, 2012.
• Stellingwerff, Trent, Ronald J. Maughan and Louise M. Burke. Nutrition for Power Sports: middle-distance running, track cycling, rowing/canoe and swimming. Journal of Sports Sciences- 29(S1): S79-S89, 2011.
• Stellingwerff, Trent, Mike K. Boit and Peter T. Res. Nutritional strategies to optimize training and racing in middle-distance athletes. Journal of Sports Sciences- 25(S1): S17-S28, 2007.
DO YOU KNOW WHAT TYPE, TIMING AND AMOUNT OF PROTEIN (IF ANY) YOUR
ATHLETES ARE EATING AFTER TRAINING?
SHOULD YOU?
Provocative TITLE:
Key Methodologies for Human Performance Studies – Biopsies + FSR
Muscle proteins are in a constant state of “remodelling”
Free AA
ProteinSynthesis
ProteinBreakdown
Mitochondrion(oxidation)
MuscleProteins
AA
MuscleBlood
Diet Body Proteins/Gluconeogenesis
(mRNA translation)(Ub-proteasome)
AA* Infusion
*
*
*
AMOUNT: Post-exercise how much protein is needed?
0 10 20 30 40
0.00
0.05
0.10
0.15
ab
bc c
Protein (g)
Mus
cle
Prot
ein
Synt
hesi
sFS
R (%
·h)
Moore D.M. et al. AJCN, 2009.
~0.3g/kg BW50 kg / ~110 lbs = ~15g post-exerc.
70 kg/ ~150 lbs = ~20g post-exerc.
90kg/ ~200 lbs = ~25g post-exerc.
110kg/ ~240lbs= ~30g post-exerc.
TYPE of protein source matters foracute protein synthesis
Tang J.E. JAP 107: 987-992, 2009.
Mus
cle
Prot
ein
Synt
hesi
sFS
R (%
·h)
TIMING of protein throughout the day
Amino acid oxidation
Muscle protein synthesis
~10g ~20g ~60gBreakfast Lunch Dinner
Unequal protein ingestion (typical Western diet)
Adapted from: Layman D, J Am Coll Nutr 23:631S, 2004; Paddon-Jones & Rasmussen, Curr Opin Clin Nutr Metab Care 12:86, 2009;
1.2g/kg/d in 75kg male = 90g protein/d
~30g ~30g ~30gBreakfast Lunch Dinner
Balanced protein ingestion
‘Threshold’ for maximal muscle protein synthesis
Tieland M, Eur J Nutr 2011 (Epub-May 12)
8 oz steak (225g)= ~50- 65g of protein!!!
Areta José L., Louise M. Burke, Megan L. Ross, Donny M. Camera, Daniel W.D. West, Elizabeth M. Broad, Nikki A. Jeacocke, Daniel R Moore, Trent Stellingwerff, Stuart Phillips, John A. Hawley and Vernon G. Coffey. Timing and quantity of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. Paper submitted to American Journal of Clinical Nutrition.
Intermediate dosing protocol (20g protein, every 3 hrs) is superior for sustained muscle protein synthesis over a 12 hour controlled period.
Timing of protein throughout the day
Case Study: Personalized Approach to DAILY Nutrition
Key Individual Athlete/Coach Questions?- Long-term training adaptation desires?- Long-term body composition desires?- Sport-Specific requirements?- # of daily and weekly training sessions?- Time of daily and weekly training sessions?- Travel constraints impacting on intake?- Dietary constraints?Optimal nutrition
Dosing throughout the entire
day (up to 7 times/dayon hard training days)
Supplement- Efficacy ofBeta-Alanine?
Good wholesome foods/eating is the nutritional foundation over-riding an athletes training
and development
Benefits of using sportsfoods to refuel and rehydrate
from workouts and races
A smallboost from a
few ergogenic aids
FOCUS on the basics!!!
DANGERS: Doping agents found in nutritional supplements
Where do they come from?
What is carnosine ?• A dipeptide present in animal flesh (muscle)
• Carnosine is composed of– L-histidine : an essential amino acid– β-alanine : a non-protein forming amino acid (3-
aminopropanoic acid)
β-alaninehistidine
N
NH
CH2
CH
CO2H
H2N - CH2 - CH2 - CO - N -
H
+
Role of Carnosine in Muscle BufferingpH buffering by muscle carnosine is undisputed, as it has a pKa of 6.83 of the nitrogen containing imidazole ring (Bate-Smith 1938; Tanokura, Tasumi et al. 1976).
The contribution of muscle carnosine to total intracellular muscle buffering capacity, has been suggested to reach > 15% (Hill, Harris et al. 2007)
Cellular pH in resting skeletal muscle is typically 7.15 (Harmer et.al. 2000, Sullivan et.al. 1994, Hermansen and Osnes 1972).
Exercising to exhaustion decreases skeletal muscle pH to around 6.60 (Harmer et.al. 2000, Sullivan et.al. 1994, Hermansen and Osnes 1972).
H2N
O
O
OH
NN
HN
Carnosine
LactateLa-
Hydrogen Ion+Lactic Acid(LaH)
Exercise
H+
The uptake of β-alanine is sodium and chloride dependent and obeys Michaelis-Menten kinetics with Km values of about 40 μM. Bakardjiev et al. Eur. J. Biochem, 1994.
Histidine (50uM) β-alanine (<2μM)
Dietary Carnosine
Absorped intohepatic portal
Serum Carnosinase
(CN1)
Synthesis VS. Degradation of Muscle Carnosine
β-alanyl-L-histidine(carnosine)
β-alanineCarnosine SynthetaseHistidine + Carnosine
β-alaninehistidine
N
NH
CH2
CH
CO2H
H2N - CH2 - CH2 - CO - N -
H
+
Main Carnosine
Transporter:SLC15A1(hPEPT1)
Direct B-alanineSupplementation
42.1 %
64.2 % 65.8 %
β-ala3.2 g.d-1
% in
crea
se in
mus
cle
carn
osin
e
0
20
40
60
80
β-ala5.2 g.d-1
Carn13.0 g.d-1
Harris R.C. et al. The absorption of orally supplied B-alanine and its effect on muscle carnosine synthesis in human vastus lateralis. Amino Acids. 30, 279-289, 2006.
Placebo0 g.d-1
Synthesis of Carnosine from β-alanine or carnosine supplementation
mm
ol/k
g d.
w.
A B C D E F G H I J K L M N O P Q R S T U
80
60
40
20
0
21 male subjects; 24.1 ± SD 2.7 yrs; 80.3 ± 11.6 kg; Non-vegetarians
β-alanine taken as multiple daily doses of ~800mg per dose up to 4 to 6 g • day-1
4 weeks of supplementation
Biopsy (n=4 studies)y = 0.0869x + 38.867
R² = 0.3714
1H-MRS (n=4 studies)y = 0.113x + 14.408
R² = 0.4021
0
10
20
30
40
50
60
70
80
90
100
0.0 50.0 100.0 150.0 200.0 250.0 300.0 350.0 400.0 450.0
Car
nosi
ne in
crea
se (%
)
Total β-alanine consumed (grams)
Biopsy
1H-MRS
All Data Pointsy = 0.1461x + 16.5
Muscle carnosine synthesis with β-alanine supplementation
Stellingwerff, Trent, Jacques Decombaz, Roger C. Harris and Chris Boesch. Optimizing human in vivo dosing and delivery of beta-alanine supplements for muscle carnosine synthesis. Amino Acids. 43(1): 57-65, 2012
For a desired ~50% increase in muscle carnosine, a total of ~200 g of BA must be taken (within a daily consumption range of 1.6–6.4 g BA/day)4.8g/day over 6wks; 3.2g/day over 9wks; 1.6g/day over18wks
Following supplementation, the -alanine group was 4.3s faster than the placebo group (p=0.042)
Baguet. et al. Important role of muscle carnosine in rowing performance. JAP 109, 1096-1101 2010.
Carnosine contents and rowing performanceBaseline carnosine correlates to performance
p=0.018
p=0.007
p=0.003
~16sec test
~1.5min test
~6.5min test
“It can be concluded that the positivecorrelation between baseline muscle carnosinelevels and rowing performance, and thepositive correlation between changes inmuscle carnosine and performanceImprovement, suggest that muscle carnosineis a new determinant of rowing performance.”
2008 Olympic Single Sculls Results
Hobson RM, Saunders B, Ball G, Harris RC, Sale C. Effects of beta-alanine supplementation on exercise performance: a meta-analysis. Amino Acids. 2012.
Carnosine contents and performance: meta-analysis
15 published manuscriptswith a total of 360 subjects: BA improved (p=0.002) the outcome of exercise measures to a greater extent than Pla.
exercise capacity (p=0.013; n = 13 studies) vs.performance (p=0.204; n = 2 studies)
The median effect of b-alanine supplementationis a 2.85% (-0.37 to 10.49%) improvement with 179g of BA.
n=57 exercise measures
n=14measures
n=9measures
n=34measures
Key Individual Athlete/Coach Questions?- Sport-Specific requirements?- # of daily and weekly training sessions?- Body weight of athlete?- Type of training?- Training block / periodization? - Target physiology of supplement?- Supplementation intake duration for efficacy?- Supplement intake protocol?- Period length of efficacy?- Side-effects? - Clean-source?- Wash-out rates post-supplementation?- Interactions (pos. or neg.) with other supps?
Case Study: Personalized Approach to Supplementation
Training Supplements
Summary
“Nutritional Physiology”
ENERGYEXPEND-
ITURE
ENERGY INTAKE
TRAINING vs. NUTRITION
Amount (kcals)
Type(CHO vs.PRO vs. FAT)
Timing
Amount (LOAD)
Type(aerobic,Resistance,Short/long)
Timing(Periodization)
Sweet Spot of “Nutritional Physiology”Optimal Body Composition
Optimal Training Recovery Profiles for Desired Adaptive ResponseNutritional Solutions to Optimize Performance
Thank-you:Conference and Organizers
Rowing Canada and Athletics Canada
Research support
Canadian Sport Institute- Pacific
Happy Anniversary
BACK-UP SLIDES
General Recommendations:
Risk vs. Reward
What is a Supplement?
“Athletes are cautioned against the indiscriminate use of dietary supplements. Supplements that provide essential nutrients may be of help where food intake or food choices are restricted, but this approach to achieving adequate nutrient intake is normally only a short term option. The use of supplements does not compensate for poor food choices and an inadequate diet. Athletes contemplating the use of supplementsand sports foods should consider their efficacy, their cost, the risk to health and performance, and the potential for a positive doping test.”
- IOC Consensus Statement on Nutrition-2003
Continuum of food to sports foods to supplements
Sports foods anddietary supplements
Nutritional ErgogenicAids
Wholesome naturalfoods
Nutritional Ergogenic Aids- what works? (for enhanced performance or recovery or body comp)
•Scientific support for incr. performance
– Creatine– CHO sports drinks during
endurance exercise– Caffeine– Protein post-exercise to
optimize recovery processes– Buffers: Sodium bicarbonate,
B-alanine (mid-D events)
•Limited science- still under scrutiny to asses benefits & practicality.
• HMB?• Glutamine?• Probiotics and immune
enhancement?• PRO added to CHO drinks
during exercise?• BCAA (leucine)?• Nitrates (Beet-juice)?• Green Tea Extract• CLA
•No scientific support• EVERYTHING ELSE!• Herbals• Ginseng• Carnitine• Betaine• Inosine• Ribose• Co-enzyme Q10• Boron• MCTs• Tyrosine• Tryptophan• Arginine• Pyruvate• ATP• Oxygenated water• Cytochrome C• Magnesium (Mg+)• Vitamine E; Vit. C• B Vitamins• Bee pollen• Deer/Elk antler• Chromium picolinate• Tribulus terrestris• ZMA• Myostatin inhibitors• Ecdysterones (herbs)• Alpha-Ketagluruate• Growth Hormone Releasing Peptides
Note: Following lists are with the assumption that the athlete is healthy and ‘normal’, supplement is used in the correct target athlete, and that the supplement is used correctly.
Nutritional Ergogenic AidsWhat needs to be considered…
• Is it degraded in the stomach?– the stomach is VERY acidic!
• Can it be absorbed ‘intact’ in the blood?
• Liver Processes- metabolized or broken down?
• Kidney- how much is lost into the urine?
• How large is the original concentration in the blood and how long is it elevated? (if there is elevation, then there may be ‘potential’ ergogenic effect)
• Does it interact with the proposed target site OR is it taken up by the target organ? How much of it is taken up?
• Are the effects enough to cause a “measurable” performance increase?
1990-1980-1970-1960-1950-1940-1930-1920-1910-1900-1890-
ErgogenicNo effect
caffeine intake & increased sport performance (~1 to 3%)
= Bias of study not being published= Published study
Weighing the evidence
diagram courtesy of Jacques Decombaz
Example: B-alanine and 400m run performance- Derave et al. JAP, 2007
POST time:50.36 ± 1.43 sec
PRE time: 51.11 ± 1.66 sec
1) Time improvement: ~0.7 sec
2) But, not statistically significant
3) Only n =8 subjects
4) Done at reputable lab
5) Study not paid for bysports supplements company, but one of the authors works for a sports supplement company.
Weighing the evidence (2)
Supplements: General Practical Recommendations
• Only a handful of supplements have strong scientific support for ergogenic benefit, there is a moderate list with emerging potential, and even a longer list with no proven benefits.
• Only obtain supplements from reputable sources.
• Athletes may improve performance on supplements due to either: 1) direct ergogenic(performance-enhancing) effect or 2) placebo effect or 3) allowance of a higher training load or 4) all of the above.
• Understand the physiology and metabolism behind the supplement, and therefore, whether it is relevant for a certain type of athlete. Periodize the supplement in accordance to the individual athletes training and competition schedule.
• Know the specific efficacious dosing regime and protocol, and stick to it.
• Pilot test any new supplement very early in the competitive or training season (during the less important time of the year). Try to collect as much data from both the athlete and coach (give them a log) during this period (e.g. body comp, physiological testing, competition testing, psychological outcomes, side-effects etc.) to ascertain whether the individual athlete is having a positive, neutral or negative impact from the supplement.
Washout of muscle carnosine
0%
10%
20%
30%
40%
50%
60%
70%
80%
90%
100%
0 2 4 6 8 10
Rel
ativ
e de
clin
e co
mpa
red
to p
ost-
supp
lem
enta
tion
weeks
Total Creatine (Hultman 1996)Phosphocreatine (Vandenberghe 1997)Total Creatine (McKenna 1999)Carnosine (Baguet 2009)Carnosine (current study)(Stellingwerff et al, AA, 2011)
Stellingwerff T, Anwander H, Egger A, Buehler T, Kreis R, Decombaz J, et al. Effect of two beta-alanine dosing protocols on muscle carnosine synthesis and washout. Amino Acids. 2012;42(6):2461-72.
Maintenance of muscle carnosine
Stegen & Derave. et al. Unpublished data - 2012