Role of protein and Hydrolysates before exercise

Adaptations to exercise training are determined by the response of metabolic and molecular mechanisms that determine changes in proteins. The type, intensity, and duration of exercise, as well as nutrition, determine these responses. The importance of protein, in the form of intact proteins, hydrolysates, or free amino acids, for exercise adaptations is widely recognized. Exercise along with protein intake results in accumulation of proteins that influence training adaptations. The total amount of protein necessary to optimize adaptations is less important than the type of protein, timing of protein intake, and the other nutrients ingested concurrently with the protein. Acute metabolic studies offer an important tool to study the responses of protein balance to various exercise and nutritional interventions. Recent studies suggest that ingestion of free amino acids plus carbohydrates before exercise results in a superior anabolic response to exercise than if ingested after exercise. However, the difference between pre- and postexercise ingestion of intact proteins is not apparent. Thus, the anabolic response to exercise plus protein ingestion seems to be determined by the interaction of timing of nutrient intake in relation to exercise and the nutrients ingested. More research is necessary to delineate the optimal combination of nutrients and timing for various types of training adaptations. Protein and amino acid intake have long been deemed important for athletes and exercising individuals. Olympic athletes, from the legendary Milo to many in the 1936 Berlin games, reportedly consumed large amounts of protein. Modern athletes may consume slightly less than these historical figures, yet protein is deemed extremely important by most. Protein is important as a source of amino acids for recovery from exercise and repair of damaged tissues, as well as for adaptations to exercise training, such as muscle hypertrophy and mitochondrial biogenesis

Defining the anabolic window of opportunity. Is protein intake immediately post resistance exercise critically important for muscle growth?

The anabolic response of muscle to resistance exercise and protein feeding is influenced by multiple factors, including the timing of protein feeding. A common perception is that a 45-60 min post-exercise ‘anabolic window of opportunity' time frame exists, within which dietary protein must be consumed to achieve muscle anabolism (and ultimately muscle growth). In this review, we argue the importance of feeding protein immediately following exercise is not as critical as has been espoused. Indeed, muscle remains responsive to protein ingestion for at least 24 h post-exercise. On the other hand, given that feeding protein immediately post-exercise is unlikely to impair the muscle anabolic response, and could improve it, from a practical standpoint, we recommend athletes and exercisers consume some protein, as a meal or supplement, in the immediate period following resistance exercise

Foraging patterns of two syngnathid fishes: importance of harpacticoid copepods

The diets of juvenile ( less than 90 mm) Syngnathus scovelli and of Hippocampus zosterae, abundant members of a resident fish community in a Thalassia testudnum seagrass bed in Tampa Bay, Florida, were examined from Apnl to October 1984. Harpacticoid copepods comprised most of the diet, both in terms of percent number and percent biomass, for the smaller size classes of S. scovelli and for H. zosterae, and harpacticoids generally had the highest index of relative importance (IRI) for both syngnathids. S. scovelli displayed ontogenetic switching to larger food items, such as amphipods. shrimp and crustacean eggs. Harpacticus sp. 1 was the most common harpacticoid copepod species found in the guts of the 2 syngnathids, but was only rarely encountered in prey samples from seagrass blades. Three other harpacticoids, Paradactylopodia brevicornis sp., Dactylopodia tisboides and Harpacticus sp. 2 had high IRIS in H. zosterae but not in S. scovelli. Vanderploeg & Scavia's selectivity index (E') was calculated for sampling dates when both species of syngnathids were most abundant, using prey density on seagrass blades as a measure of prey avadabhty. Only the harpacticoid Harpacticus sp. 1 had high positive selectivity values

Improving muscle mass: response of muscle metabolism to exercise, nutrition and anabolic agents

Muscle mass is critical for athletic performance and, perhaps more importantly for most, health and survival. The metabolic basis for a change in muscle mass is an increase in net muscle protein balance (termed NBAL). NBAL is the difference between MPS (muscle protein synthesis) and MPB (muscle protein breakdown). Thus an increase in MPS and/or a decrease in MPB are necessary for NBAL to increase, leading to accretion of muscle proteins. In particular, accretion of myofibrillar proteins is necessary. NBAL responds to exercise, feeding and other factors. In healthy, weight-stable adults, muscle mass remains constant because periods of positive balance following feeding are countered by periods of negative balance during fasting. A combination of resistance exercise and nutrition is a potent anabolic stimulus through stimulation of MPS from amino acids and attenuation of MPB by carbohydrates. Increased muscle mass results from the accumulation of small amounts of protein in response to each bout of exercise combined with nutrient intake. The magnitude of the response may be influenced by factors other than just the amount of a nutrient ingested. Timing of ingestion, co-ingestion of nutrients and the type of protein may all influence protein accretion. Testosterone is a potent anabolic stimulus primarily through improvement in re-utilization of amino acids from MPB. There is a general lack of efficacy in studies assessing the potential for growth hormone, androstenedione and dehydroepiandrostenedione to increase muscle mass. Creatine supplementation is clearly an effective means to increase muscle mass, especially in combination with resistance exercise, however the mechanisms remain unclear. Results from acute metabolic studies provide useful information for estimation of the efficacy of anabolic agents

Optimising and enhancing human performance through nutrition

1 Introduction 545 2 Eating to optimise training 545 2.1 Energy needs for training and the ideal physique 545 2.2 Strategies to reduce mass and body fat 547 2.3 Requirements for growth and gaining lean body mass 548 3 Protein needs for muscle gain, training enhancement and repair 549 4 Fuel needs for training and recovery 550 5 Eating to minimise illness and injury 551 5.1 Calcium, bones and the female athlete triad 551 5.2 Iron depletion 552 5.3 Nutrition for the immune system 553 5.4 Vitamins, minerals and the antioxidant system 553 6 Eating for competition performance 554 6.1 Making weight to meet competition weight targets 554 6.2 Fuelling for competition 554 6.3 Fat adaptation and glycogen restoration strategies 555 6.4 Pre-event eating (1–4 h) 557 6.5 Fuelling during events 558 6.6 Postevent recovery 558 7 Conclusion 559 References 55

Gym workout advice: protein guidance looks wrong, our findings suggest

First paragraph: Visit a gym regularly and you’re bound to hear a conversation along the lines of: “I’ve just started my new whey protein shake. It says one scoop post-workout on the tub, but I take two just to make sure.” Access this article on The Conversation website: https://theconversation.com/gym-workout-advice-protein-guidance-looks-wrong-our-findings-suggest-6464

What’s the best source of protein for building muscle – meat or plants?

First paragraph: Do vegan bodybuilders have the edge? A recent study was reported as showing plant-based protein was more effective for building muscle than that from animals

Efficacy and consequences of very-high-protein diets for athletes and exercisers

Athletes and exercisers have utilised high-protein diets for centuries. The objective of this review is to examine the evidence for the efficacy and potential dangers of high-protein diets. One important factor to consider is the definition of a 'high-protein diet'. There are several ways to consider protein content of a diet. The composition of the diet can be determined as the absolute amount of the protein (or other nutrient of interest), the % of total energy (calories) as protein and the amount of protein ingested per kg of body weight. Many athletes consume very high amounts of protein. High-protein diets most often are associated with muscle hypertrophy and strength, but now also are advocated for weight loss and recovery from intense exercise or injuries. Prolonged intake of a large amount of protein has been associated with potential dangers, such as bone mineral loss and kidney damage. In otherwise healthy individuals, there is little evidence that high protein intake is dangerous. However, kidney damage may be an issue for individuals with already existing kidney dysfunction. Increased protein intake necessarily means that overall energy intake must increase or consumption of either carbohydrate or fat must decrease. In conclusion, high protein intake may be appropriate for some athletes, but there are potential negative consequences that must be carefully considered before adopting such a diet. In particular, care must be taken to ensure that there is sufficient intake of other nutrients to support the training load

BCAA supplements are just hype – here’s a better way to build muscles

First paragraph: As gym regulars we never cease to be amazed at the array of post-workout concoctions people consume in the changing room. We see everything from pills and powders to a rainbow of luminous drinks. Mostly it’s with one goal in mind, of course: to obtain muscles as close to the models endorsing these supplements as you possibly can. The global market for sports nutrition products ispredicted tohit $45 billion (£33 billion) by 2022, an increase of about 60% on 2016 value. Previously the domain of bodybuilders and elite athletes, amateur exercisersare becomingbig supplement consumers thanks to the rising popularity of obstacle races, boot camps andCrossFit– all of which the product manufacturers target heavily. One particularly popular variety is products containing branched-chain amino acids (BCAAs). These seem to promise all the benefits of boosting muscle-building after exercise with none of the hassle of foods. But do these products work – or are there better ways to help you get the most out of your gym membership

Tea

This publication provides a brief crop profile for tea, information on world supply and demand, and notes on tea in Hawaii