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Nathan Goodyear

http://onlinelibrary.wiley.com/store/10.1113/jphysiol.2012.240952/asset/tjp5465.pdf;jse... - 0 views

onlinelibrary.wiley.com/...E5D6BF7115D91486DDF6333.f04t02

training exercise sprints running epigenetics PLIN2 PLIN5

shared by Nathan Goodyear on 30 Nov 17 - No Cached
  • Nathan Goodyear on 30 Nov 17
     
    Study finds sprint interval training increases PLIN 2 and PLIN 5 as in endurance training.  PLIN2/5 are increased and play role in intramuscluar triglyceride breakdown.  Increased IMTG is found in IR.  This aids insulin resistance.  Other studies have found that SIT increased PLIN5 > ET.  Exercise impacts muscle and fat through epigenetics.
Nathan Goodyear

Metabolic characteristics of keto-adapted ultra-endurance runners - Metabolism - Clinic... - 0 views

www.metabolismjournal.com/...fulltext

ketogenic diet carbohydrates fats endurance athletes endurance exercise endurance sports exercise

shared by Nathan Goodyear on 20 Apr 16 - No Cached
  • Nathan Goodyear on 20 Apr 16
     
    full study of previous abstract: low carb and high fat diet found to maintain muscle glycogen equal to high carb diet in endurance athletes.  Endurance athletes have high fat oxidation and this probably only applies to these endurance athletes; I would suspect this high fat oxidation would not be found in other short interval sports i.e. sprinting, football....
Nathan Goodyear

JISSN | Full text | International Society of Sports Nutrition position stand: creatine ... - 0 views

www.jissn.com/6

creatine sports nutrition exercise

shared by Nathan Goodyear on 27 Jan 14 - No Cached
  • the energy supplied to rephosphorylate adenosine diphosphate (ADP) to adenosine triphosphate (ATP) during and following intense exercise is largely dependent on the amount of phosphocreatine (PCr) stored in the muscle
  • Creatine is chemically known as a non-protein nitrogen
  • It is synthesized in the liver and pancreas from the amino acids arginine, glycine, and methionine
  • ...26 more annotations...
  • Approximately 95% of the body's creatine is stored in skeletal muscle
  • About two thirds of the creatine found in skeletal muscle is stored as phosphocreatine (PCr) while the remaining amount of creatine is stored as free creatine
  • The body breaks down about 1 – 2% of the creatine pool per day (about 1–2 grams/day) into creatinine in the skeletal muscle
  • The magnitude of the increase in skeletal muscle creatine content is important because studies have reported performance changes to be correlated to this increase
  • "loading" protocol. This protocol is characterized by ingesting approximately 0.3 grams/kg/day of CM for 5 – 7 days (e.g., ≃5 grams taken four times per day) and 3–5 grams/day thereafter [18,22]. Research has shown a 10–40% increase in muscle creatine and PCr stores using this protocol
  • Additional research has reported that the loading protocol may only need to be 2–3 days in length to be beneficial, particularly if the ingestion coincides with protein and/or carbohydrate
  • A few studies have reported protocols with no loading period to be sufficient for increasing muscle creatine (3 g/d for 28 days)
  • Cycling protocols involve the consumption of "loading" doses for 3–5 days every 3 to 4 weeks
  • Most of these forms of creatine have been reported to be no better than traditional CM in terms of increasing strength or performance
  • Recent studies do suggest, however, that adding β-alanine to CM may produce greater effects than CM alone
  • These investigations indicate that the combination may have greater effects on strength, lean mass, and body fat percentage; in addition to delaying neuromuscular fatigue
  • creatine phosphate has been reported to be as effective as CM at improving LBM and strength
  • Green et al. [24] reported that adding 93 g of carbohydrate to 5 g of CM increased total muscle creatine by 60%
  • Steenge et al. [23] reported that adding 47 g of carbohydrate and 50 g of protein to CM was as effective at promoting muscle retention of creatine as adding 96 g of carbohydrate.
  • It appears that combining CM with carbohydrate or carbohydrate and protein produces optimal results
  • Studies suggest that increasing skeletal muscle creatine uptake may enhance the benefits of training
  • Nearly 70% of these studies have reported a significant improvement in exercise capacity,
  • Long-term CM supplementation appears to enhance the overall quality of training, leading to 5 to 15% greater gains in strength and performance
  • Nearly all studies indicate that "proper" CM supplementation increases body mass by about 1 to 2 kg in the first week of loading
  • short-term adaptations reported from CM supplementation include increased cycling power, total work performed on the bench press and jump squat, as well as improved sport performance in sprinting, swimming, and soccer
  • Long-term adaptations when combining CM supplementation with training include increased muscle creatine and PCr content, lean body mass, strength, sprint performance, power, rate of force development, and muscle diameter
  • subjects taking CM typically gain about twice as much body mass and/or fat free mass (i.e., an extra 2 to 4 pounds of muscle mass during 4 to 12 weeks of training) than subjects taking a placebo
  • The gains in muscle mass appear to be a result of an improved ability to perform high-intensity exercise via increased PCr availability and enhanced ATP synthesis, thereby enabling an athlete to train harder
  • there is no evidence to support the notion that normal creatine intakes (< 25 g/d) in healthy adults cause renal dysfunction
  • no long-term side effects have been observed in athletes (up to 5 years),
  • One cohort of patients taking 1.5 – 3 grams/day of CM has been monitored since 1981 with no significant side effects
  • Nathan Goodyear on 27 Jan 14
     
    Nice review of the data, up to the publication date, on creatine.
Nathan Goodyear

Effects of creatine supplementation on ... [Med Sci Sports Exerc. 1998] - PubMed - NCBI - 0 views

www.ncbi.nlm.nih.gov/...9475647

creatine sports performance exercise

shared by Nathan Goodyear on 27 Jan 14 - No Cached
  • Nathan Goodyear on 27 Jan 14
     
    Creatine, 15.75 grams daily, increased sprint performance in football players.  The participants of this study were followed for 28 days.
Nathan Goodyear

Growth hormone responses to 3 differ... [Appl Physiol Nutr Metab. 2008] - PubMed - NCBI - 0 views

www.ncbi.nlm.nih.gov/...18641713

growth hormone GH hormone hormones men male exercise endurance

shared by Nathan Goodyear on 03 Aug 14 - No Cached
  • Nathan Goodyear on 03 Aug 14
     
    Endurance training increases GH more than resistance and sprints/short interval training.  This increase in GH, though seen in all age groups, decreased in older aged men.
Nathan Goodyear

Effect of Number of Sprints in a SIT Session on Change in VO... : Medicine & Science in... - 0 views

journals.lww.com/...articleviewer.aspx

high intensity training exercise training sports sports medicine interval training

shared by Nathan Goodyear on 17 Jan 17 - No Cached
  • Nathan Goodyear on 17 Jan 17
     
    meta-analysis out of Scotland finds that less may be more when it comes to interval training.  
Nathan Goodyear

Frontiers | Nitrate Intake Promotes Shift in Muscle Fiber Type Composition during Sprin... - 0 views

journal.frontiersin.org/...full

nitrates vegetables nutrition diet muscle training exercise athletes

shared by Nathan Goodyear on 10 Oct 16 - No Cached
  • Nathan Goodyear on 10 Oct 16
     
    Nitrates from greens aid in athletic training.
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