PRECISION NUTRITION

Rationale for Precision Nutrition which is dependent on various variables:

* Muscle fiber type (genetic predisposition or body type):
Table 1: Characteristics of the Three Muscle Fiber Types

- Your muscle fiber type will determine your genetic athletic potential and nutritional need to achieve that.

-Your training intensity will determine which muscle fibers are recruited as well as undergo adaptations.

-As seen in the column above, to start with the very basics, your meal composition and nutritional/supplementation needs will strongly focus on the following variables:

* Macro Nutrient intake of:

Protein: Studies has shown that healthy fast twitch muscle fibers need adequate intakes of proteins rich in creatine and beta-alanine such as: Lean meats (chicken / beef), Dairy (milk / yogurts / whey protein), Eggs and plant based proteins.

Carbohydrates: The only macronutrient that can be broken down rapidly enough to provide energy during periods of high intensity exercise when fast twitch muscle fibers are primarily recruited, just as this is a positive the downside is that free circulating carbs and stored carbs (glycogen) depletes quickly. Thus, the importance to consume sufficient amount carbohydrates to replenish glycogen stores to optomise recovery and induce continued performance. The greater your muscle glycogen stores at the start of a specific sub-maximal workload, the longer the individual will be able to sustain that specific workload

DID YOU KNOW? TO RAPIDLY REPLENISH GLYCOGEN STORES FOLLOWING HIGH INTENSITY TRAINING, CONSUMING 0.6g CHO/kg BW (EQUIVALENT TO 1 MEDIUM POTATO / 1 CUP WHITE RICE / 50g MALTODEXTRIN) OF FAST-BURNING CARBS EVERY 30MINUTES FOR 2-4HOURS (UNTIL NEXT FULL MEAL) WILL SUSTAIN A HIGH RATE OF GLYCOGEN SYNTHESIS (ALMOST DOUBLE THE VALUE THAN TO JUST HAVE ONE MEAL/SHAKE POST WORKOUT)

Micro Nutrient intake of:

Vitamin D: A hormone also called calcitriol, contributes to healthy fast twitch muscle fibers by controlling the growth of fast twitch muscle fibers. Vit.D deficiency will negatively impact muscle growth and reduce muscle function. Get enough sun and consume foods like fatty fish (tuna), Cheese, Egg yolks, Cereals and Whey protein.

Vitamin C and E: Vitamins C and E also play a role in healthy fast twitch muscle functioning. They act as anti-oxidants to reduce oxidative stress as caused by high rate metabolic activity (training) which yields harmful compounds damaging muscle tissue. Consume fresh fruits and vegetables for vitamin C intake and almonds, olive oil and avocados as source for vitamin E. Additional a multivitamin & mineral supplement.

Other Nutrients: The B vitamins play an important role in your metabolism – they help your body to access the amino acids your fast twitch muscles need to repair and grow, as well as break down carbohydrates which are the main fuel source for fast twitch muscles. In addition minerals like sodium, calcium and potassium (electrolytes) help your nerves communicate with fast twitch muscle fibers, allowing for controlled muscle contraction and movement. To best feed your fast twitch muscles, follow a balanced diet rich in lean proteins, fresh produce, healthy fats, quality carbos and the right supplementation

DID YOU KNOW? - WHEY PROTEIN SUPPLIES NEARLY HALF YOUR DAILY VALUE OF A, C AND EACH OF THE B-COMPLEX VITAMINS

Would love to go into detail on the following, but here is a overview of important factors/variables involved that will definitely influence your nutrient need and the way your body absorbs, metabolizes and uses the nutrients you give it!

* Body Type

(somatotypes or metabolism types) see how it links with muscle fiber type!
Your body type will absolutely determine what you need nutrition wise!

3 types - Basic layout:
REMEMBER THAT IN THE END YOU ARE WHAT YOU EAT AND WHAT YOU DO!

1- Ectomorph traits: small bone structure / flat chest / small shoulders / thin / lean muscle mass / hard gainer / fast metabolism
Nutrition: Crucial that calorie intake exceed calorie output. This type can almost surely eat what they see although its important to get in quality calories. Nutritional intervention is important in consuming pre-workout meal with quick release protein and slow-burning carbs (Low GI / Complex), post workout shake/meal should be high in protein, carbs with medium/high healthy fat intake. 6+ meals per day is advised with proper supplementation (mass gainer etc) included. BREAKFAST consisting of complex carbs and protein crucial!

2- Mesomorph traits: athletic / well defined muscles / rectangular shaped body / strong / gains muscle easier / gains fat more easy than ectomorph
Nutrition: Typically responds well to a balanced diet of which the meal composition is at 50% carbs, 30% protein, 20% fats. Inadequate nutrition results in little gains at the gym. Low-fat proteins such as yogurt, eggs, poultry and lean red meats encourage muscle growth. Complex carbohydrates such as spinach and other greens, wholegrain foods and fruits provide enough energy for demanding workouts. Adequate water intakes during workouts are crucial to make up for electrolyte replenishment. Mesomorphs respond well to moderate carb intake outside the workout window and can time high carb ingestion for post-workout.

3- Endomorph traits: round physique / gains muscle and fat easier / generally stocky built / harder to lose fat / slow metabolism / muscles not well defined
Nutrition: Endomorphs typically do well with higher fat and protein intake with carbohydrate intake controlled and properly timed after exercise. The ideal meal composition should be in the range of 25% carbs, 35% protein and 40% fat (healthy unsaturated / medium chain). Being “carb intolerant” the best tactic is to avoid high carb/starchy foods outside the workout window. Primarily focus on proteins, fats whilst veggies and fruits outside the window.

DID YOU KNOW? WE ARE ALL BORN WITH DIFFERENT RATIOS OF ALL 3 MUSCLE FIBER TYPES (SOME HAVE MORE OF ONE THAN OTHER), THE TYPE OF EXERCISE/SPORT WE DO WILL RECRUIT THE MUSCLE FIBER NEEDED AND ADAPT IT TO AND DEVELOP MORE AND GROW EX. ECTOMORPH WITH CORRECT STRENGTH TRAINING AND NUTRITION PLAN ACCORDING TO BODY TYPE WILL INCREASE MUSCLE HYPERTROPHY.

* Training Adaptations

Structural Tissue Adaptations: Resistance training over a period of time by the manipulation of volume and intensity will cause hypertrophy to the respective muscle. The chronic adaptation of increased cross-sectional size of the muscles fibers results in an increase of muscle strength and power. Another increase in glycogen store capacity and blood capillaries adaptations constitutes for greater energy storage and energy supply to the working muscle as well as more effiecient nutrient supply, oxygen supply and metabolic waste removal.

* Metabolic Adaptations:

Resistance training over a period of time brings forth metabolic adaptation such as increased enzyme counts which facilitate breakdown of nutrients such as carbohydrates that in turn allow for more efficient energy supply. There also an increase in the body’s ability to sustain exercise above anaerobic/lactate threshold by means of buffering the accumulation of hydrogen ions (H+). The body becomes better at storing phosphorcreatine and carbohydrates in the muscle for immediate generation of ATP for energy without oxygen = Higher intensity training for longer.

* Biochemical individuality:

The caloric values of carbohydrates, proteins, and fats vary not only with particular foods that contain them and your dietary composition. They vary also with each person's biochemical individuality (body and metabolic type) that affects the digestibility and efficiency of the use of food by the body.

* Rate of absorption

Rate of Amino Acid Absorption from Different Protein Sources:
(Protein source Absorption rate (g/h))
Dietary protein and amino acids is influenced by the composition of the specific protein, meal composition, timing of ingestion, and the amount or dose of the protein or amino acids ingested. The body can absorb anything between 25-35g proteins at a time (higher dose of 40g+ has not shown greater muscle protein synthesis response)
- Egg protein raw = 1.3g/h
- Egg protein cooked = 2.8g/h
- Milk protein = 3.5g/h
- Soy protein isolate = 3.9g/h
- Casein isolate = 6.1g/h
- Free Amino Acids = 7-7.5g/h
- Whey protein = 8-10g/h

Studies done with Whey and Casein (as is the case in milk – 20% whey / 80% casein) acute ingestion together with a carbohydrate after resistance exercise has shown almost 15-20% amino acid uptake than when the intact protein were consumed individually.

* Timing of Nutrient Ingestion

Post workout:
The Anabolic Phase: The 45-Minute Optimal Window:
Timing of nutrient ingestion has been demonstrated to influence the anabolic response of muscle following exercise. The anabolic phase is a critical phase occurring within 45 minutes post-exercise. It is during this time that muscle cells are particularly sensitive to insulin, making it necessary to ingest the proper nutrients in order to make gains in muscle endurance and strength. If the proper nutrients are ingested 2 - 4 hours post-exercise they will not have the same effect. It is also during this time in which the anabolic hormones begin working to repair the muscle and decrease its inflammation.

Immediate ingestion of carbohydrate is important because insulin sensitivity causes the muscle cell membranes to be more permeable to glucose within 45 minutes post-exercise. This results in faster rates of glycogen storage and provides the body with enough glucose to initiate the recovery process. Immediate intake allows the gaop to take advantage of favourable hormonal environments upon which timely nutrient administration can both facilitate recovery of lost glycogen and minimize muscle protein breakdown. Muscle glycogen stores are replenished the fastest within the first hour after exercise. Consuming carbohydrate within an hour after exercise also helps to increase protein synthesis.

Post workout protein meal / supplementation should be combined with a carbohydrate in a ratio of 1:4 (1g protein for every 4 grams carbs) to replenish glycogen stores and promote protein synthesis = muscle building. Glycogen storage during the first 40 minutes of recovery after exercise is twice as fast after a carbohydrate:protein feeding than after an iso-energetic carbohydrate feeding alone. Studies show that the synergistic effect of protein (EAA’s) and carb ingestion maximizes the anabolic response of resistance training A meal/supplement composition of 75% of the volume intake (5-7 g /kg BW)) derived from complex carbohydrates (starches - moderate to high GI factor solids) in combination with 25% of the volume intake of protein (1-1,5 g /kg BW) with a fast acting (Whey protein) and slow release (Casein) combination is the perfect guideline – 30g Protein + 120g Carbohydrate meal/supplement composition post training.

Conclusion..

There are many more other variables like Meal Composition; Metabolic Rate; Current physiological state, Characteristics of Macro Nutrient; Calorie surplus; Body Composition; Meal Frequency; Bodies PH level which also has a great impact on the nutritional requirements of the individual.

Once you know what the variables are and where you stand it becomes easier to formulate the nutritional workout option which will yield the desired effect and results you!

#novelnutrition #backedbyknowledge #newdawnoflife

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