The average person requires approximately 1700 to 2000 calories per day. Hard training athletes require up to 5000 or more calories per day depending on the size of the athlete and the frequency and intensity of their training.
Catabolic hormones, cortisol, glucagons, epinephrine and norepinephrine break down nutrients for fuel. Anabolic hormones insulin, testosterone, growth hormones and IGF-1replinish fuel stores and repair, rebuild and grow muscle tissue.
The priority system for generating energy [fuel] is first carbohydrates, then fat, and finally protein. However in hard training athletes, the metabolic system is upset due to the excessive elevation of cortisol, a catabolic hormone, resulting in the breakdown of first protein, then carbohydrates and fat. The result is protein degradation and the repair, rebuilding and growth benefits of intense, maximal training may be negated.
Organic compounds called amino acids are used by human cells to make protein. Insulin, an anabolic hormone stimulates transportation of amino acids to muscles, activates elements of protein synthesis and helps decrease protein degradation and net protein accretion, i.e. increase in concentration.
Our bodies physiological state, following intense, maximal training results in:
Insulin is the “anabolic regulator of the muscle”. It is released from the pancreas and may be the most important hormone to increase muscle mass and strength. It is at the heart of the “nutrient timing system”, when foods or supplements are taken!
Regardless of the remote possibility of a well-balanced diet, intense, maximal training athletes have different metabolic needs from the average individual. Proper carbohydrate and protein supplementation is advised. There are four nutritional phases for athletes who are training hard.
One last note on creatine supplementation. Creatine is manufactured through it’s constituent amino acids in the liver and from the intake of protein. Creatine is necessary for the production of CP [creatine phosphate], the phosphagen energy system in the first 10-15 seconds of maximum force effort in training. Creatine directly stimulates protein synthesis, slows the use of ATP [fuel] during training and speeds the recovery of intra-muscular CP. Studies with creatine supplementation have shown significant gains in muscle strength and mass as compared to corresponding placebos.
Athletes typically view the actual weight training as the most important part of gaining speed, power and strength. However, proper nutrition, including supplementation and rest are equally important and must be addressed!
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