UNIVERSITY Recovery Nutrition Carbohydrate Requirements, Performance, Timing and Sources Lesson Overview • • • • • • • Basic Carbohydrate (CHO) structure and function CHO effects on hypertrophy and body composition Are you high CHO or low CHO? CHO Intake Recommendations CHO Meal Timing CHO Periodization CHO Source Selection Carbohydrate Function Non-essential Primary and preferred metabolic fuel source in humans (brain, nervous system, red blood cells) Glycogen storage form in skeletal muscle and liver Large source of dietary fiber Micronutrient contribution Thyroid function 4kcal/g Types SIMPLE CARBS Monosaccharides (glucose, fructose, maltose) honey, milk, fruit, molasses Disaccharides (Sucrose, Lactose, Galactose) cane sugar, beets, milk, molasses COMPLEX CARBS Oligosaccharides (alpha galactosides, beta-fructans) legume, soybean, inulin, FODMOP Polysaccharides (amylose and amylopectin) plant starch consumed (grains, maltodextrin) • Fibers • Res istant starch (potato, grains, oats) *cook your carbs • Cel l ulose and Hemicellulose (abundant in plants) • Beta -glucan (oats, barley) Structure CHO Effect on Resistance Training Performance ~80% ATP production during moderate rep resistance training derived from glycolysis High volume training can deplete glycogen and inhibit calcium release needed for sustaining muscle contraction Low glycogen levels large contribute to over training 70% CHO diet no greater performance than 50% CHO diet 25% CHO diet reduced performance Hypertrophy Low fat (15%) alter testosterone levels Low carb (30%) can alter free test: cortisol ratio High CHO increase insulin for glycogen resynthesis and and glycogen may have direct effect on intracellular signaling of AMPK and limiting protein break down (anticatabolic) Improved Pumps and cell swelling High insulin is needed for sensitization of tissue to localized IGF1 Support positive protein balance Lower cortisol Carbohydrate aid sleep Fat/CHO on Body Composition In overweight and obese populations, calories equated, the carbohydrate and fat percentages are not impactful Resistance trading performance main driver for muscle retention in a deficit and will drive what type of weight you lose Poor training will lead to great muscle loss and less fat loss Diets that provide adequate carbs at the expensive of protein cause greater lean body mass loss Higher Carbohydrate diets strong partitioning effect for lean/hard physique indirectly Ketogenic diets trend toward decrease performance and FFM losses Are You High Carb or High Fat? • During exercise and at rest individuals can have 4x the difference in fuel substrate utilization • Improved insulin sensitivity may lose more weight on high carb diet • Insulin resistant individuals may lose more on low carb diet • Low training volume considerations Advantage high CHO: Insulin anabolism and anti catabolic Carbs less readily stored as fat Fuel anaerobic training Pumps Faster digestion and hunger increase Disadvantage high CHO: Large food volumes Higher appetite and hunger Less palatable Strict meal planning • Monitor blood glucose, A1c , and lipid levels for dietary response CHO intake recommendations 40-60% of total energy needs Remaining calories 2.5-7 g/kg/day or 1-3+ g/lb/day *set fat and protein first, remainder CHO Optimal Protein and Carb Intake should not be compromised by fat intake PEDs: Insulin usage does NOT increase CHO requirements 14g of dietary fiber per 1000kcal Fiber can inhibit some nutrient absorption Mix of soluble and insoluble fiber CHO Periodization Post Show Highly insulin sensitive on adipose and skeletal muscle Balance with fat intake for hunger and adherence Offseason Low fat intake to increase carb and insulin levels Contest Prep Balance between carbs and fats for performance and dietary adherence Cruise Phase If insulin resistant via GH/insulin usage, increase fats lower carbs This may correspond with lower training volume as well AAS dosage lowered decreases carbohydrate and protein partitioning CHO Cycling Increase CHO on training days and weak body parts CHO Meal Timing Even spread of CHO during the day Increase CHO around training AM or PM • Post cardio • Peri workout • 2-day considerations • Pre-bed Brain main fuel source is CHO time around studying/work Simple low fiber carbs around training Complex carbs within other meals Digestion comes first! Limit bloating and gas CHO Source Selections CHO choices: Rice Variations • Cream of rice • Jasmine rice • Rice noodles Potatoes (white, red, sweet) Oats Whole wheat and white flour Other grains (quinoa, spelt, Rye, etc) Maltodextrin, Dextrose, Branched Cyclic Dextrins Fruits Vegetables Nutrition Summary Recommendations Nutrition Recommendations Carbohydrate Weekly weight change novice/interme diate Weekly weight change advanced Energy Protein Fat Gaining 10-20% above maintenance kcal 1.0-1.5 g/lb/day 0.30.7g/lb /day 1.0-3.0+ g/lb/day 0.25-0.5% per week 0.25% per week to every other week Cutting 20-30% below maintenance 1.0-1.5 g/lb/day 0.30.7g/lb /day 1.0-3.0+ g/lb/day 0.5-1.0% per week 0.5-1.0% per week *During cutting phase limit reducing fat and carb below minimum recommendations References Helms ER, Aragon AA, Fitschen PJ Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation J Int Soc Sports Nutr 2014;11:20 Published 2014 May 12 doi:10.1186/1550-2783-11-20 Iraki J, Fitschen P, Espinar S, Helms E Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review Sports (Basel) 2019;7(7):154 Published 2019 Jun 26 doi:10.3390/sports7070154 Schoenfeld B Science and Development of Muscle Hypertrophy Champaign, IL: Human Kinetics; 2021 Stipanuk M Biochemical, Physiological, and Molecular Aspects of Human Nutrition USA: Elsevier; 2013  ... contest preparation: nutrition and supplementation J Int Soc Sports Nutr 20 14;11 :20 Published 20 14 May 12 doi:10.1186/1550 -27 83-11 -20 Iraki J, Fitschen P, Espinar S, Helms E Nutrition Recommendations... Review Sports (Basel) 20 19;7(7):154 Published 20 19 Jun 26 doi:10.3390/sports7070154 Schoenfeld B Science and Development of Muscle Hypertrophy Champaign, IL: Human Kinetics; 20 21 Stipanuk M Biochemical,... Vegetables Nutrition Summary Recommendations Nutrition Recommendations Carbohydrate Weekly weight change novice/interme diate Weekly weight change advanced Energy Protein Fat Gaining 10 -20 % above