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Article Title:
==============
Current Dietary Recommendations in Strength Training

Article Description:
====================
Efforts to expand the limits of human strength and endurance
have kept the scientist and the athlete occupied for centuries.
The quest for another pound of muscle, or to lift next couple of
kilos has been relentlessly pursued...


Additional Article Information:
===============================
779 Words; formatted to 65 Characters per Line
Distribution Date and Time: Tue May 10 02:06:38 EDT 2005

Written By: Protica Research
Copyright: 2005
Contact Email: mailto:protica.research@...

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Current Dietary Recommendations in Strength Training
Copyright © 2005 Protica Research
http://www.protica.com/



Efforts to expand the limits of human strength and endurance
have kept the scientist and the athlete occupied for centuries.
The quest for another pound of muscle, or to lift next couple of
kilos has been relentlessly pursued in the gym and the laboratory
alike. As the questions and conquests became more challenging,
the answers have become more elusive and complicated. Few
concepts and conclusions have withstood the test of time in
exercise physiology. Even as we tackle the metabolic and genetic
basis of skeletal muscle response to strength training, there
are only some things that we know for sure.

Strength is the cumulative expression of the innumerable
myofibrils orderly arranged to form the muscle. Strength
training attempts to boost these protein motors and the
biological machinery that supports them. Resistance exercises
create a biochemical environment in the body wherein the
turnover of proteins is optimized and the protein synthetic
machinery is primed for growth. All that is needed to trigger
a spurt of growth is a protein rich meal. This response occurs
in all age groups, although it is less efficient in the
elderly. According to Philips SM, Tipton KD and others, in
young individuals, the muscle is receptive to protein and amino
acids for 48 hours after a workout. The only limiting factor
for the hypertrophy of skeletal muscles during this period is
the availability of high quality proteins.

A few tricks can amplify the growth response to strength
training. The synthetic machinery has a ceiling. It can only
handle a certain amount of amino acids at a time (specifically,
six grams of protein). However, as the response lasts for two
days, Bohe J., in a dose-response study published in Journal of
Physiology, 2003, recommended that repeated supplementation with
three to six grams of high quality protein during the 48 hours
after a workout can optimize the protein synthetic response
without topping out the protein synthetic enzyme systems.
Combining protein supplements with adequate carbohydrate
(35g of sucrose with every 6g of protein) is also helpful.
The carbohydrate acts as fuel for the muscle fibers sparing
the protein for growth.

Research into the response of untrained strength athletes
has come up with surprising results. The demand for proteins
increases in both the trained and the untrained states. However,
the relative protein requirement of an untrained athlete per kg
per day often exceeds the trained counterpart. The initial
phase of resistance training is exemplified by rapid growth and
hypertrophy of skeletal muscles, before it hits the plateau.
Another factor is the relative inefficiency of the protein
synthetic machinery in the untrained state. Well-formulated
protein supplements are thus necessary to sustain even the
early phases of resistance training.

This is not to say that the protein requirements of the trained
strength athlete are comparable to the sedentary population. By
the time the maintenance phase of resistance training is reached,
the lean body mass would have expanded exponentially. The total
quantity of proteins that are broken down and reformed during
protein turnover in a trained strength athlete is still many
times higher than normal levels. Philips SM, in his review on
Protein Requirements in Strength Athletes, states that this
requirement may be as high as 1.5 times baseline levels.

The hunt then is for a high quality protein diet that would
supply all the essential amino acids required. Considering
the various biochemical principles discussed, this protein
supplementation should be rapidly absorbable so that amino acids
delivery can be accurately timed to the post-workout period.
Rapid absorption would also enable multiple doses of the
protein supplement to be taken during this period. The protein
supplement also needs to be in small quantities (3 to 6g) to
prevent saturating protein synthesis pathways and to minimize
protein waste through excretion.

Protein supplements that meet all of these requirements, such as
Profect protein beverage by Protica Research, are used widely
across weightlifting communities. The unique constitution of
Profect enables it to provide not only all the essential amino
acids, but also the specific amino acids used in muscle fiber
synthesis. Profect promotes the synthesis of Glutathione, an
antioxidant that neutralizes free radicals. These free radicals,
produced during anaerobic workouts like resistance training,
injure the cell membranes. Short term insults like muscle
sprains to long term effects like aging and cancer have been
attributed to free radicals. Supplementing the diet with
Profect can boost the normal levels of the free radical
scavenger, Glutathione and help avert free radical damage.

Undeniably, protein reigns as the supreme building block for
strength training. The difference between you and your next
pound of muscle can oftentimes be a measurement of the type
of protein formula you use in your diet.



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Founded in 2001, Protica, Inc. is a nutritional research firm
with offices in Lafayette Hill and Conshohocken, Pennsylvania.
Protica manufactures capsulized foods, including Profect,
a compact, hypoallergenic, ready-to-drink protein beverage
containing zero carbohydrates and zero fat. Information on
Protica is available at http://www.protica.com

You can also learn about Profect at http://www.profect.com

Copyright © Protica Research - http://www.protica.com


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