nutrition for endurance - sports nutrition...

Nutrition for Endurance

Keep on Rucking and Rolling

www.sportsnutritionvlog.com


motivation

Circulation, blood viscosity, oxygen, Co2

adrenals

TestosteroneThyroidCortisolGHCatecholamines

EnergyKrebs cycleElectron -Transport

Neurotransmitters

HPA

TaurineMagnesiumEFA’s Nitric Oxide


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Consultants To;

• ERFU – since 2002

• UKA – Loughborough site 2012 Olympics

• Tigers, Wasps, Saracens, Irish

• Olympic finalists and medallists

• Brisbane Broncos

• Boxing, British light weight champion

• Your grandma

• 1000’s of ill and over weight clients......


Perform and Function

• Human Performance Specialists

• Nutrition

• Training

• Mental Strength

• Elite Sports

• Corporate Athlete

• Functional Medicine Specialists


FREE-to evolve-to choose

CHEERFUL-Happy

HARDY-strong work ethic

NATURE FEARING-nature respectful-nature aware

Setting the scene;• BASICS;

-Insulin

-Macronutrients

-Recovery

-key concepts

• Food Preparation

• INDIVIDUALISATION

• Systemic Factors

-FHM’s

-Stress

• Protein synthesis and Hormones

• Live consult and Q and A sessionTAKE HOME MESSAGES ESSENTIAL

NEED TO KNOW STYLE


Defining Physical Performance• Aerobic endurance

• Anaerobic endurance

• Speed endurance

• Power endurance

• Strength endurance

• Different qualities which need to be able to be repeated frequently at maximum capacitythroughout an athletic endeavor…


The Brain• Motivation and Central Fatigue

– Always run faster with an audience– Recent study shows nutritional effect on motivation (Chambers et al., 2009)

Activations in the insula/frontal operculum, the dorsolateral prefrontal cortex (DLPFC), the striatum and the cingulate cortex by the contrasts A, [Glucose – Control] and B, [Saccharin – Control]

•Central Fatigue due to CNS

•Scope for nutritional interventions supporting regulation of neurotransmitter synthesis


Neurotransmitter Depletion• “Parasympathetic” type of overtraining also referred to as “Adrenal Fatigue”.

• State of impaired sympathetic function due to decreased stress hormone function

• Decreased circulating levels of NE have been reported in male footballers following weeks of overtraining (Lehman 1998), as well as in female endurance athletes (Uusitalo, et al., 1998),

• However, elevated submaximal catecholamine release is in fact a consistent observation in overtrained athletes (Hooper, MacKinnon et al. 1993).

– Decreased catecholamine sensitivity (Uusitalo, Huttunen et al. 1998)

• Decreased density of b-receptors at the neuromuscular junction (Kraemer, Fleck et al. 1999; Fry, Schilling et al. 2006).

• Decrease in submaximal heart-rate (Provenza de Miranda Rohlfs and De Lima 2005).

The Hypothalamic Pituitary Response in Different Stages of Overtraining. Taken from Lehman et al (1997)

Dietary nutritional strategies and supplementation protocols

•Supporting neurotransmitter/endocrine metabolism by ensuring adequate levels of dietary precursors―Tyrosine (has treated overtraining and hypoxia – Banderet 1989)―Adrenal Cortex

•Supporting neurotransmitter metabolism indirectly (e.g.) ―B Vitamins―Vitamin C


Red blood cells (RBCs) and circulation

• EFAs– Essential fatty acids make up the membranes of every cell in our body– RBC aggregation reduction following Omega-3 supplementation, which

may have benefits for endurance (Cartwright, I. J.,1985; Ho, 1999)

• B12, B6 and folate– Needed for “folate system” – methyl donation needed for gene

expression and... RBC FORMATION!– No elite-athlete studies show impact of supplementation, but

deficient populations have improved exercise capacity on supplementation (Seshadri, 1982), while athletes have shown altered B12 metabolism (Herrmann et al. 2005).

– Nutrients essential to the maintenance of healthy blood include iron, copper, calcium, and vitamins C, B-12, K, A, folic acid, and pyridoxine, among others


Chlorophyll

• Feeding induces endogenous heamaglobin regeneration (Borisenko, A.N., Sofonova, A.D. 1965).

• Used successfully to treat experimental anemia(Kelentei, 1958)

• Elite athlete studies lacking... Watch this space!


Cardiopulmonary•Circulation•Iron

•Heamoglobin (Hb)/Oxygen transport•Supplementation seen to improve performance in deficient athletes (Hinton, 2000)

•A Non Deficient elite athlete we’ve worked with shown significant performance improvements from addition of dietary iron•A 0.3 g/dL increase in Hb can equate to ≈ 1% improvement in VO2max. •Elite runner•EIS Physiologist Barry Fudge •[Hb] 14 to 15.2 g/dL•VO2max from 4.32 to 4.49 L/min •≈ 4.0%!

SPINACH AND LIVER FOR BREAKFAST

Circulation & Vasodilation

• Nitric Oxide Roles and Pre Cursors

• Beetroot juice

• Arginine AKG

• Natural Blood thinning factors; salicylates

• BENEFITS;

• Increase nutrient delivery

• Increase waste production clearance

• Viagra – Cialis recently banned


Circulation & Vasodilation• Adaptation is supported by nutrient provision and waste removal

• Blood-flow is increased by Nitric Oxide (NO) to causing vasodilation.

• Precursors of NO an interesting area of study…

• supplementation with inorganic nitrate in the form of beetroot juice may aid adaptation/performance by:

– Enhancing NO production

– Increasing bloodflow, fuel-delivery and waste removal from exercising muscle

• Study observed increased time to exhaustion and decreased systolic blood-pressure during exercise (Bailey et al, 2009)

• Natural Blood thinning factors; salicylates

– Work similarly to aspirin (derived from salicylic acid)

– blocks the formation of thromboxane A2 in platelets, producing an inhibitory effect on platelet aggregation

http://images.google.co.uk/imgres?imgurl=http://drjanephilpott.files.wordpress.com/2009/08/beetroot-juice.jpg&imgrefurl=http://drjanephilpott.wordpress.com/2009/08/30/beetroot-juice-boosts-stamina/&usg=__AE18xiIUpz_Zr10ngvVdB2oj6J8=&h=314&w=320&sz=16&hl=en&start=5&itbs=1&tbnid=eUNe_TUw9lnl1M:&tbnh=116&tbnw=118&prev=/images?q=beetroot+juice&hl=en&rlz=1T4DKUS_enGB293GB293

Foods Which Thin the Blood….

• Herbs and spices high in salicylates include: • Curry powder • Cayenne pepper • Ginger • Paprika • Thyme • Cinnamon • Dill • Oregano • Turmeric • Licorice • Peppermint

• Tree Ear • Jicama• Garlic • Onions • Olive Oil

• Fruits high in salicylates include• Raisins • Prunes • Cherries • Cranberries • Blueberries • Grapes • Strawberries • Tangerines • Oranges • Other substance high in salicylates: • Honey • Peppermints • Vinegar • Wine • Cider• FISH OILS• VITAMIN D

Mitochondrial Health

• Mitochondria are the power plants of the cell• Mitochondrial density associated with

aerobic and anaerobic power

• Co Q 10 involved in electron transport

while supplementation has been seen to increase endurance anti-oxidant capacity (Cooke, 2008)


The Krebs CycleCreatine Pyruvate

Acetyl – l - carnitine

Citrate – citrulline / malate

Succinate (succinic acid)

Magnesium malate


Carnitine……

• Acetyl-L-carnitine is a derivative of carnitine and is a precursor to the molecule acetyl coenzyme A, important in the citric acid cycle

• N-acetyl-carnitine also assists in the transportation of long-chain fatty acids into the mitochondria for beta-oxidation

• Beta-oxidation is the process in which fatty acids are broken down in mitochondria to generate Acetyl-CoA, the entry molecule for the citric acid cycle

• The carnitines also have significant antioxidant activity, providing a protective effect against lipid peroxidationand oxidative stress.


Dirty young Rats…..

• Lipoic acid is a potent antioxidant and has the ability to protect and repair age-induced mitochondrial DNA damage, thereby up-regulating mitochondrial function and improving energy production

• Animal studies have shown that supplementation with lipoic acid has dramatic effects on improving age-related declines in mitochondrial function

• Lipoic acid reverses the decline in oxygen consumption, increases mitochondrial membrane potential, decreases levels of ROS and markers of lipid peroxidation, increases ambulatory activity and improves the age-associated decline of memory, increases the levels of antioxidants, and restores the activity of key enzymes

• Interestingly, numerous studies have shown that acetyl-L-carnitine in combination with lipoic acid increases cellular metabolism and lowers oxidative stress better than either compound alone

• Liu J. The effects and mechanisms of mitochondrial nutrient alpha-lipoicacid on improving age-associated mitochondrial and cognitive dysfunction: an overview. Neurochem Res. 2008 Jan;33(1):194-203.


Protein Requirements for Endurance• Athletes frequently underestimate the importance of

protein;

• Many roles

– Fuel (oxidation & gluconeogenesis)

– Mitochondrial Biogenesis

– Immune/sytemic factors

• Current Recommendations similar to strength athletes at 1.2-1.8g/Kg

6 weeks of trainingHigh = 2.1 g/kg/dayModerate = 1.2 g/kg/dayBurke et al. IJSNEM 11: 349, 2000


Carbohydrate Requirements• Greatest aerobic gains achieved with high intensity exercise, reliant on lactate

• Low GI CHO can be most beneficial close to endurance exercise as HGI can impair fat oxidation and cause CHO depletion faster (Wee, 2005; Coyle, 1985)

• HGI best for glycogen storage, but impact on endurance may impair endurance-performance, making HGI most suitable for recovery

• Glycogen can be fully restored following 1 day of rest and adequate intake(rather than over-consuming)

• Intermittent-sprint-sports, or sprints in warm up may counter insulin induced “carb-coma”(Burke, 2006)

• Intermittent sports like rugby will rely on a combination of aerobic, anaerobic, and phospho-creatine pathways

– May highlight a role for amino-acid supplementation...• Exercise/CHO-depletion/Training induces branched-chain oxidation for fuel (Hall, 1996)

• BCAAs also excellent at preserving lean mass in athletes (Mourier, 1997)


Enhancing Adaptation• Mitochondrial Biogenesis

• Capillary density

• Ventricular Volume

• Leucine/Whey/Branched-chain

– Fast release

– Oxidation

– mTOR-mediated anabolic signaling

Depleted state training•Increases glycogen storage in the muscle (Ahlborg, 1967)•Increases Mitochondrial biogenesis and the capacity for energy production (hood, 2001)•Is needed for fat adaptation (Wojtaszewski, J. F., 2003)

―This increases the proportion of energy derived from fat which can aid fat-loss, spare glycogen and delay fatigue

•Combine with fully-fuelled, maximal training for maximal VO2max improvements


Fats

• Fat Adaptation– Fat a major substrate in endurance exercise with carb-sparing a possible benefit– Fat adaptation has been seen to prolong moderate intensity exercise (Lambert

1994)– Regarding high intensity exercise, studies show both detriment (Havemann, 2006),

and no-impairment (Lambert 1994; Carey, 2001; Burke, 2002) from fat-adaptation – Highlights a role for intermittent exercise where sprinting interspersed with

low/moderate intensity

• Medium Chain Triglycerides (MCTs)Coconut Oil– Medium chain fatty acids (MCFAs – e.g. those from coconut) may increase capacity

for fat oxidation – MCFAs cross the double mitochondrial membrane very rapidly. This means they

can readily stimulate their own oxidation and inhibit carbohydrate metabolism. – Replacing dietary fats with MCFAs resulted in enhanced metabolic rate and fat-

oxidation in athletes (Seaton, Welle et al. 1986).


HEALTH PERFORMANCE

•Low Insulin•Fat Adaptation•Low Body Fat•Low Stress•Low Calorie•Low Inflammation•Paleo Base•Nutrient Dense

•Acute Insulin Spike•High CHO consumption•High Calorie•Sports dependent BF%•Stimulant Use•High Stress•Inflammation required•Modern Biochemistry•Energy Dense


Lactate and Buffers• Carnosine

• Phosphates

• Bicarbonate

• Creatine Phosphate

• Systemic ph

• Liver function

Buffering (E.g. Carnosine)

H+

http://en.wikipedia.org/wiki/File:Carnosine.png


Lactate Buffering Strategies•Significant relationship between [carnosine] and high intensity performance (Suzuki et al., 2002)

•Increased [PCr] may decrease the reliance on anaerobic glycolysis

• Carnosine

– Chronic loading; 3-6g/day for 28 days

• Creatine Phosphate

– Chronic loading; 5-20g/day (loading vsmaintenance) for 28 days

• Bicarbonate– Acute/chronic

ingestion; 40g/day

Effects of Beta-Alanine and Creatine Monohydrate Supplementation on Anaerobic Threshold Measures

-40

10

60

110

160

210

La

cta

te T

hre

sh

old

(watt

s)

Placebo BA Cr CrBA

•Goldfinch et al (1988) noted a 2% increase in performance over 400m = 10m


Hydration

• More efficient use of water (25% less needed) can be obtained through the use of natural salt electrolyte replacementJohn S. Cuddy et al,Wilderness and Environmental Medicine, 19, 172 180 (2008)

• Dehydration as little as 2% body mass impairs aerobic, anaerobic, strength and cognitive performance (Maughan, 2003)

• Can make physiological efforts increase for a given power output due to cardiovascular-drift imposed by increased plasma viscosity/decreased plasma-volume (Coyle, 2001)

• This degree of dehydration can also decrease cerebral ventricular volume by up to 30%, increasing the risk of head trauma (Dickson 2005)

Alkaline Ionised water

Alkaline blood cells Acid Blood cells


Testosterone (T) effects on Performance

• Strength and power endurance, rather than just aerobic• Coutts, A., P. Reaburn, et al. (2007).• T/C had similar negative relationship to strength,

endurance and repeated sprints following over-reaching in rugby players. Certain hormonal factors at centre of manytypes of fitness, especially in such an integrated sport as rugby

• Relative T/C ratios correlated with Performance in Elite Athletes, including Rugby and Aussie-Rules (Cormack, 2008)

• Major detirminant of recovery in endurance athletes, withsubsequent anabolism dependent on normalisation of T/C ratio

• Highlites a role for nutritional hormonal protocols, withmuch evidence supporting herbal remedies for T production, including Red Clover (Jarred, 2002) and Tribulus (Brown, 2001)

http://www.247creatine.co.uk/creature.htm


Central and Peripheral Fatigue

• Putting it all together

• CNS

• Cardio pulmonary

• Blood

• Hydration

• Substrate

• Hydrogen IONS

• Thanks to Freddy Brown

nutrition for endurance - sports nutrition...

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