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Post date: Mar 23, 2020 9:14:28 PM
Bioforce Conditioning Certification by Joel Jamieson
(06) Nutrition
Optimizing Conditioning Through Nutrition
Conditioning Nutrition
Foundation/Background
Nutrition Foundation
Practice vs. Performance
Pre-Training Fueling
Intra-Training Fueling
Post-Training Fueling
Establishing the Baseline - Regardless of level, the first step is to recognize/evaluate where the person you’re working with is currently and then begin moving them toward ideal, by emphasizing the six pillars of of optimal nutrition:
Meal Frequency: Eat multiple meals per day - Scale based on calorie needs. Meal size is more important than meal frequency. Larger meals, less frequently, are often better for delivering the amounts of nutrients needed while keeping the body full. In general, the more frequent the meals, the more protein needs to be consumed. Aim for at least 30g of protein at each meal. When designing nutrition plans, prioritize compliance. The optimal nutrition plan is the one that the client can do. Consistent meal schedules are key.
Eat Minimally Processed Foods Without Added Sugar: Cut out processed foods - The goal is to prioritize ‘minimally’ processed foods and avoid overly-processed foods. Overly processed foods like white rice/pasta have nutrients stripped away, making it almost too easy for the body to access the calories, causing blood sugar to rise more quickly, less satiation, etc.
Tip: move from barcodes (food that comes in boxes and needs to scanned) to bags (fresh produce, meat etc. that needs to be put in bags.)
Eat Fruits and Vegetables at Each Meal - This is a good visual way to change the landscape of the diet from the ground up. Eating fruits and vegetables at each meal optimizes for nutrient-rich foods via dietary displacement, enhances the nutrient content of the diet, and increases awareness of what is being eaten.
Drink More Calorie Free Beverages: Drink more water - Sugary, calorie-laden drinks are simply empty calories. Water is essential for optimal hydration. The best choices are water and tea. Occasionally a flavored zero calorie drink is a better alternative to high calorie, sugar-dense sports drinks.
Eat Protein Each Meal - Protein is essential for stopping the breakdown of muscle tissue and facilitating the rebuilding process. Protein is incredibly satiating (appetite curbing) that brings a lot more than just ‘protein synthesis’ to the health and fitness equation. Optimal protein intake is crucial for performance and health and body composition (which plays a big role in performance for many sports.) advising athletes and clients to eat protein with each meal tends to work much better than specific caloric recommendations.
Be Strategic About Starches/Grain-based Carbohydrates - Circadian rhythm and exercise impact insulin sensitivity, so the best time to consume them is in the morning or post exercise. Constrain higher impact carbs to these time frames.
Fueling With a Purpose
There is no one size fits all prescription for nutrition and conditioning. Use nutrition as a fuel to maximize the effects of the program. Just as each type of conditioning session is developed inline with a training goal, fueling strategy should also be inline with a goal. There’s a time to intentionally require the body to ‘work for it’ to perform and recover well (practice), and a time to use all available strategies to help one perform and recover as efficiently as possible (performance.)
Fueling for Practice: When considering nutrition for conditioning, ask yourself, “What am I trying to get out of this session or this program?” The approach can be intentionally less than optimal to promote certain metabolic adaptations and further develop the desired adaptations.
Fueling for Performance: Fuel the body optimally. Put into play every nutritional advantage possible to enhance performance and recovery. Do everything possible to assist the body in performing and recovering, including supplementation.
Metabolic Flexibility - Metabolic flexibility is the body’s ability to flip a switch back and forth between using carbohydrates and using fats as a fuel source. To performat a high level and achieve optimal conditioning, the body has to have the ‘flexibility’ to be able to switch back and forth between fuel sources, based on what’s available. Failure to develop flexibility leads to significant decreases in performance over time (particularly affecting how you respond to fatigue or the rate at which fatigue sets in.)
Improving Metabolic Flexibility:
Improve Insulin Sensitivity: regular exercise, decreasing excess body fat and improved body composition. Regular, frequent exercise doesn’t always equate to great insulin sensitivity (this is even true for lean, high-level athletes), because there is a genetic component.
Sleep: the amount and quality of sleep that you get has a profound effect on insulin sensitivity.
Optimize Carbohydrate Intake: the key here is ‘optimize’ but not overdo. Many coaches and athletes overdo carbohydrates. An over-reliance on carbs will make the inefficient (or metabolically inflexible) at utilizing fat as a fuel source.
Fat Metabolic Flexibility Tests:
4pm Test: Fast until 4pm. Go to bed, wake up the next day and go without food until 4pm. Do you feel horrible? Light headed? Lethargic? Do you have the shakes?
If those things are happening then the body does not readily oxidize fatty acids to meet energy needs. When doing cardiac output conditioning, make sure you’re not over fueling with carbohydrates so the body can start accessing fatty acids and use them as a fuel.
Bonk Test: “Bonking” is a classic endurance athlete phenomen where they run out of muscle glycogen and they crash. When you look at your athletes, how hard they can go without fueling carbohydrates? The goal here isn’t to remove all carbs or push athletes past their limits, but simply to see if performance decreases drastically when carbs are reduced.
Fasted Exercise Assessment: Can the athlete wake up in the morning and go train at a high level on an empty stomach? If you find that the client or athlete has poor performance, gets the ‘shakes’, etc. its a sign that they are lacking metabolic flexibility, and likely relying too heavily on carbohydrates as a fuel source. If this is the case, try to exercise (particularly for cardiac output type of exercise) with fewer carbohydrates.
Carbohydrate Metabolic Flexibility Tests:
Fasting Blood Sugar: Ideally, this should be at or below 100 mg/dL
HbA1c (glycated haemoglobin): This is often used as a long-term marker as blood sugar control for people with diabetes. Idealy, this should be less than 5.6%
Insulin - 30: Measures oral glucose tolerance 30-minutes after intake of glucose-rich drink. Ideally, this should be less than 60 IU/mL.
Summary: When fueling for conditioning, the body needs to be able to adapt to different energy systems in an efficient manner. Maximize metabolic flexibility to improve conditioning and performance.
Pre-Training Fueling - The goal of pre-training nutrition is to enter the session in energy balance to ensure maximum energy. In this case, ‘energy’ simply refers to having the necessary caloric / nutrient availability to fuel optimal performance during the session or competition. Note: the only exception to this would be if you were intentionally training in depleted states on purpose to support a specific metabolic stimulus (building metabolic flexibility.) Pre-training optimization begins with the nutrition foundation we discussed in previous lessons and sleep. In addition, athletes should enter the session well hydrated. Generic ‘drink this much water per day’ recommendations are often guesses at best and don't take individual differences into account. As a general drink enough water to have two relatively clear urinations per day.
Pre training meal timing:
Solid food meals can be timed based on individual preference based on how the individual feels. If less than 45 minutes prior to a session / competition, liquid meals are your best option).
90-120 minutes is ideal to minimize blood flow shunting toward the digestive system.
Preload with 30 grams of protein 90 minutes prior to training if liquid post workout protein is not available.
Using carbohydrates for pre-training nutrition: well there are mixed results with consuming carbohydrates before your workouts to boost performance, it can often make a positive difference, and is often worth testing.
Take your carbohydrate drinks 30 to 60 minutes prior to exercise 1-2 8 ounce servings)
6-8% carbohydrate solution i.e. sports drink
Consider performance needs and caloric relevance (if body composition is of utmost importance, adding a high-calorie carbohydrate drink may not be worth the calories that could be utilized on more nutrient dense foods at other times. )
Adding carbohydrates during the pre training period can be especially effective for athletes who train first thing in the morning in a fasted state.
Pre-training supplements
Caffeine: Taking 200 to 300 mg of caffeine may improve performance. It's important to note that it takes 45 minutes to peak in the bloodstream, so supplement at a time that will align with when the highest performance level is needed. For many athletes taking caffeine right before a competition or hard training session starts may allow them to get that extra boost when they need it most. Generally speaking, ‘anhydrous’ caffeine that is found in supplement pills works better than caffeine found in coffee. Note: caffeine has less of an effect when habituated. To maximize effects, use sparingly and when it will be most beneficial.
Citrulline Malate: Shown to increase power during high-volume training, increases nitric oxide / blood-flow, and enhances nutrient delivery and waste removal. How much to take: 6 grams taken prior to exercise (the dosage is important to see positive effects, and many supplements are underdosed.)
Naturally Sourced Nitrates (BeetElite): Using supplements that contain naturally sourced nitrates like beets can attenuate fatigue and improve endurance in short duration, high-intensity exercise. Nitrates take about 30-minutes to take effect, but can demonstrate a sustained effect of 4 to 6 hours. Nitric oxide production reduces with age, so this can be particularly useful for athletes over the age of 40.
UCAN: A unique starch that is digested by the body in a way that doesn't cause the rise in blood sugar that stimulates very high levels of insulin, which means it does not blunt free fatty acid release, which can be very beneficial for longer-duration exercise. How much / when to take: 20-30g taken around 30 to 45 minutes prior to exercise.
Final note: the importance of pre-workout fueling has been driven more by supplement companies than research or performance. Supplements can be beneficial, but a solid nutrition foundation is the best pre-training strategy.
Intra-Training Fueling - The goal of intra-training fueling strategies are to sustain exercise output and ward off fatigue. It's important to understand that pre/intra/post fueling are interrelated. Aggressive pre-workout fueling can make intra-workout fueling unnecessary. The primary way that pre/intra/post fueling strategies can improve performance is by helping to limit or delay the effects of fatigue, which is both mental and physical. For those who either dislike drinking anything but water during exercise or go into workouts and competitions in a fasted state, a simple rinse and spit of a carbohydrate-rich liquid can help maximize performance without having to consume calories. Maintaining proper hydration during performance is essential. Fluid lost during exercise is highly individual. Benchmark fluid loss with athletes by weighing in before and after a standard workout so that hydration strategies can be more accurately implemented. For most accurate measurement (weight should be taken in minimal clothing.) Hypoglycemia or low blood sugar also brings on symptoms of fatigue (mental and physical.) This usually happens in two different ways: (1) Improper fueling prior to exercise, or as a result of long duration exercise. (2) Reactive hypoglycemia (the body's response to spikes in carb intake prior to exercise.) Note: if your training session is 45 minutes or less, hypoglycemia is usually not an issue.
Prolonged exercise and shorter duration high intensity exercise have different needs and will have different benefits of carbohydrate use, but both will benefit. In both cases, carbohydrates used during the intra-training period will provide fuel to sustain performance and help sustain or reduce perceived level of exertion. Intra-training fueling also positively affects recovery by limiting glycogen depletion and attenuating muscle breakdown.
Intra-training optimization:
General rule: athletes can use about 60 grams of carbs while exercising.
It is better to space out every 10-15 minutes vs. 30 or 60 minutes , 14 grams/8 ounces of water
The greatest benefit when training lasts beyond 90 minutes (the exception to this use when training in a high heat environment where fluid loss will be greater.)
Intra-training carbohydrates can help make up for neglected pre-training nutrition.
Adding protein/amino acids to beverages can yield a reduced need for carbohydrates:
10 grams of amino acids + 40 grams of carbohydrates produce similar effects to 60-70 grams of carbohydrate (the addition of amino acids is preferred due to the benefit of resisting muscle breakdown)
Protein / carb options are better for most athletes.
High intensity training lasting less than 90 minutes:
It can still be beneficial to ingest carbohydrates via a beverage.
Sugar utilization and mental perceptions that occur with sustained blood sugar levels
Carbohydrate based sports drinks have been shown to increase moderate-to-high intensity exercise performance in hot environments.
Intra training supplements: The best intra-training supplement is a standard sports drink that includes carbohydrates and electrolytes with about 10 grams of amino acids or protein added to it. Final note: intra-training fueling strategy is heavily impacted by intensity and duration. Low / moderate-intensity conditioning for less than 60-75 minutes generally does not warrant intra-training fueling.
Post-Training Fueling -The goal of post-training fueling strategy is to: (1) Begin the recovery and rebuilding process, (2) Prioritize replenishment of glycogen based on load/volume and training schedule and (3) Support the body’s innate recovery process. Recovery doesn’t just happen in the few minutes following a workout. Stimulated muscle protein synthesis etens 24-48 hours after exercise. Post-training areas of optimization : (10 Glycogen (replenishing where our muscles store sugar to be used as fuel, (2) Muscle (damage-catabolic/ growth-anabolic) and (3) Electrolytes.
Carbohydrate and Glycogen Stores: It’s not always necessary to use a high doe, simple sugar post-training beverage. However, replenishing glycogen post-workout should be a priority when training frequency and volume is high (Two-a-days, games on back-to-back days, etc.) Glycogen is very efficiently restored directly after exercise, however the subsequent insulin surge isn’t as anabolic as once thought. Most people can effectively replenish glycogen over time with a solid foundational nutrition program and without excess carbohydrate consumption immediately post-workout.
Protein and Recovery: Protein can have both anabolic and catabolic effects. Pre-workout protein may remove immediate post workout protein requirements. After a 30 minute high-intensity conditioning session or 45-60 minute low intensity conditioning session, protein serves to cease muscle breakdown but also jump starts much protein synthesis.
Essential amino acids or whole proteins currently are viewed as the most effective way to maximize recovery post conditioning. Guidelines for supplementation post-workout are 10 grams of essential amino acids or 30 grams of whole protein (using a source that contains all amino acids)
If not taking any protein during the pre/intra-training period, supplement with 15-20 grams of liquid protein post-workout and follow that up with a solid meal 30-60 minutes later that contains a quality protein source (chicken, salmon, steak)
Caloric Balancing: Part of the post-training fueling strategy is to replenish the calories lost during exercise. Many athletes can have difficulty consuming adequate fuel to balance the expenditure of rigorous conditioning and training schedules. In instances like this, post-workout liquid protein and carbohydrates are a simple way to deploy a large amount of calories to the body in a time when it is very receptive.
Electrolytes: If you are following pre/intra fueling strategies, supplementation with post-training electrolytes is likely unnecessary. A good diet will supply plenty of electrolytes. Note: the one exception to this is when training for prolonged periods (more than 2 hours) in high heat.
Post-Training Supplements:
Creatine: The option is standard creatine monohydrate (other kinds are largely hype.) The longer duration you are exercising, the less you will benefit from creatine. How much /when to take: 5g daily (not time/exercise dependent but uptake is enhanced by insulin, so consume with liquid carbohydrates).
L-Carnitine: Shown to increase androgen receptors on muscles and reduce muscle damage (useful in overreaching phases or in-season.) How much/when to take: 2 grams twice daily (one dose post-exercise)
Antioxidants: Shown to reduce soreness, post-exercise inflammation and muscle damage. The most popular/convenient options are tart cherry juice and green/black tea combinations. This is best reserved for recovery from competition so that your body can use its own resources to adapt.
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