shannon adair, osf dietetic...

SHANNON ADAIR, OSF DIETETIC INTERN

STRENGTH TRAINING PRINCIPLES

▪ Progressive overload

▪ 2-3 workouts per week

▪ Rest days required for recovery

▪ Work every major muscle group at each workout

▪ Goal:

▪ Increase muscle size AND strength

▪ More lean body mass

▪ Higher metabolism

CALORIES

▪ A unit of measurement for energy contained in a food

▪ Calories dictate whether you gain or lose weight

▪ Too many = weight gain

▪ Too few = weight loss

▪ You can’t gain muscle while losing weight

▪ If you want to cut fat, you’ll need to eat fewer calories and lose the weight before gaining muscle.

CARBOHYDRATES

▪ One of 3 major macronutrients

▪ Major energy source during movement or exercise.

▪ Healthy sources include:

▪ Grains

▪ Vegetables

▪ Fruits

▪ Dairy products

CARBOHYDRATES

▪ Glucose is carbs available for use

▪ Glycogen is carbs in storage form

▪ Muscle glycogen

▪ Liver glycogen

▪ Goal:

▪ Eat carbs within an hour after a workout to replenish muscle glycogen stores

PROTEIN

▪ One of 3 major macronutrients

▪ Muscle is primarily made of amino acids

▪ We get amino acids by eating foods with protein in them

▪ Eating extra protein does NOT cause muscle growth

▪ Extra protein consumption combined with a strength training regimen can help with muscle growth.

PROTEIN

▪ Eating protein after exercise can help build muscle

▪ Provides amino acids

▪ Helps repair muscle tissue

▪ Helps create new muscle tissue

▪ Goal:

▪ Eat 15-25g protein within 1 hour after exercise

▪ 3.5 oz chicken breast (30g)

▪ 1/2c cottage cheese (15g)

▪ 2Tbsp peanut butter (8g)

▪ 1c milk (8g)

SHOWCASE SHOWDOWN 1

Caesar Salad containing 1c lettuce, 1/4c croutons, 2 Tbsp parmesan cheese, 3 oz chicken breast, and 1 egg.

SHOWCASE SHOWDOWN 2

Snack pack containing 1c skim milk, 2 Tbsp peanut butter, and 15 Wheat Thins Crackers.

SHOWCASE SHOWDOWN 3

Fiesta Quesadilla containing 1/2c black beans, 1/4c corn, 1/4c monterey jack cheese, 1 Tbsp chopped cilantro, and 1 Tbsp chopped green onion.

SHOWCASE SHOWDOWN 4

Breakfast bar containing 1c Greek yogurt, 1/4c fresh berries, 23 almonds, and 1c orange juice.

PHASE ONE – WEIGHT LOSS (IF DESIRED)

CARDIO

▪ 4-5 days per week

▪ 30-60 minutes

WEIGHT TRAINING

▪ 2-3x per week

▪ 2-3 sets moderate weight

▪ 12-15 reps

▪ All major muscle groups

▪ Goal: ▪ Lose weight before bulking up

▪ 500 calorie deficit daily ▪ Part eating less (lower calorie intake)

▪ Part exercising more (higher calorie use)

▪ Nutrient goals: ▪ 2.7g carbohydrate per pound

▪ 0.8g protein per pound per day

PHASE TWO – MUSCLE GAIN

CARDIO


▪ 30-60 minutes

WEIGHT TRAINING

▪ 2-3x per week

▪ 2-3 sets high weight

▪ 4-8 reps


▪ Goal:

▪ Build more muscle tissue

▪ More lean body mass

▪ Higher metabolism

▪ Eat 500 calories extra per day

▪ Nutrient goals:

▪ 4.1g carbohydrate per pound per day


▪ Consistency is key – don’t slack off on training or eating!

▪ Up to 4-9# of healthy weight gain per month is possible.

PHASE THREE– MUSCLE MAINTENANCE WITH FAT LOSS

CARDIO


▪ 30-60 minutes

WEIGHT TRAINING

▪ 2-3x per week

▪ 2-3 sets high weight

▪ 4-8 reps


▪ Goal:

▪ Stop weight gain from Phase Two and decrease body fat stores

▪ 500 calorie deficit daily

▪ Nutrient goals:



PHASE FOUR– WEIGHT MAINTENANCE

▪ Goal:

▪ Maintain weight and muscle mass

▪ Some trial and error required – adjust to what works for you!

▪ Nutrient goals:



▪ ~20 calories per pound per day is a good starting point for many

▪ Weigh yourself weekly and act on changes

▪ Monitor changes by documenting (pictures, BodPod, etc.)

PROTEIN SHAKES

▪ 4:1 Carbohydrate to protein ratio

▪ Same as chocolate milk

▪ Read article

▪ Enhances glycogen synthesis and increases energy levels

▪ Human body can only digest and absorb 30g protein at one time

▪ Drink within 30 minutes after a workout for maximum effect

▪ Research before you buy!

▪ Great for any strength training athlete

WHEY POWDER

▪ Helps increase muscle synthesis

▪ Associate with gains in strength and muscle mass

▪ Faster recovery time

▪ Available in powders or bars

▪ Can be found naturally in foods

▪ Milk

▪ Dried milk

▪ Yogurt

▪ Highest quality protein supplement available

CASEIN

▪ Helps promote muscle retention (stops muscle breakdown)

▪ Works best combined with whey

▪ Whey increases muscle synthesis

▪ Casein stops muscle breakdown

▪ Naturally found in milk

▪ Can use non-fat dry milk as a cheaper alternative

▪ Avoid hydrolyzed casein

▪ Fewer benefits

CAFFEINE

▪ Can enhance ability to lift extra weight

▪ Promotes adrenaline

▪ Greater effect for those who do not regularly consume caffeine

▪ 250-300mg appears to be a safe dose

▪ Everyone is affected differently, so be careful!

CREATINE

▪ With heavy weight training, it regularly improves (more than weight training alone):

▪ Strength

▪ Fat free mass

▪ Muscle tone

▪ Provides extra energy during workout

▪ Extra energy >> more reps/extra weight >> increased muscle strength

▪ Causes weight gain (water)

▪ Risks:

▪ Linked to muscle pulls and strains

▪ May aggravate a pre-existing kidney condition

CREATINE

▪ Use powder, not liquid

▪ Liquid creatine and creatinine ethyl ester are lest stable and don’t provide the same results.

▪ Pre-workout load: 1.4 - 2.3g per pound

▪ Loses its effect when taken with caffeine

▪ May be more effective when consumed with carbohydrates

▪ Personally evaluate the risks and benefits to decide whether it’s worth taking to you

CARNITINE

▪ Intended to help move fatty acids into the cell for energy metabolism

▪ Increases rates of fat loss

▪ Spares glycogen stores

▪ Increases blood flow to muscles

▪ Muscle endurance & strength

▪ No significant evidence of any benefits.

REFERENCES ▪ Beelen, M., L. M. Burke, M. J. Gibala, and L. JC Van Loon. "Nutritional Strategies to Promote Postexercise

Recovery." National Center for Biotechnology Information. U.S. National Library of Medicine, Web. 24 July 2013.

▪ "Carnitine." Health Professional Fact Sheet. National Institutes of Health Office of Dietary Supplements, Web. 24 July 2013.

▪ Cooper, R., F. Naclerio, J. Allgrove, and A. Jiminez. "Creatine Supplementation with Specific View to Exercise/sports Performance: An Update." National Center for Biotechnology Information. U.S. National Library of Medicine, Web. 24 July 2013.

▪ "Creatine." Human Performance Resource Center. Department of Defense, Web. 24 July 2013. <http://hprc-online.org/dietary-supplements/dietary-supplement-classification-system-1/class-4-supplements/branched-chain-amino-acids>.

▪ Eells, Liz, and Julie Brown. "Introduction to Sports Nutrition." Lecture. Illinois, Peoria. Mar. 2013.

▪ Jäger, Ralf, Martin Purpura, Andrew Shao, Toshitada Inoue, and Richard B. Kreider. "Analysis of the Efficacy, Safety, and Regulatory Status of Novel Forms of Creatine." National Center for Biotechnology Information. U.S. National Library of Medicine, 22 Mar. 2011. Web. 24 July 2013.

▪ "L-Carnitine." Human Performance Resource Center. Department of Defense, Web. 24 July 2013. <http://hprc-online.org/dietary-supplements/dietary-supplement-classification-system-1/class-6-supplements/copy4_of_branched-chain-amino-acids>.

▪ Prichett, K., and R. Prichett. "Chocolate Milk: A Post-exercise Recovery Beverage for Endurance Sports." National Center for Biotechnology Information. U.S. National Library of Medicine, Web. 24 July 2013.

▪ "Whey Protein." Human Performance Resource Center. Department of Defense, Web. 24 July 2013. <http://hprc-online.org/dietary-supplements/hprc-articles/is-whey-protein-helpful-to-optimize-performance>.

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