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Maximizing Your
Anabolic Potential
Stephen Bird, PhD, CSCS
Exercise and Sports Science Laboratories, School of Human Movement Studies, Charles Sturt University,
Bathurst, New South Wales, Australia
SUMMARY attempt to address this central ques- maximizes an athletes anabolic poten-
tion, a modified version of the Path- tial (Figure 2). There is growing
THIS ARTICLE INTRODUCES
way of Adaptation Model, previously evidence (3,4,8,22,26) suggesting a link
COACHES AND STRENGTH/
described by Volek (29), is presented. between strength nutrition key nu-
POWER ATHLETES TO THE CON-
This model provides a framework for trients (CHO and PRO/AA) and the
CEPT OF STRENGTH NUTRITION fundamental steps that mediate acute Pathway of Adaptation Model after
AND PROVIDES A BRIEF OVERVIEW responses to resistance exercise asso- resistance exercise. While much of the
OF MECHANISMS THAT PRO- ciated with strength nutrition and research has centered on pre- and/or
MOTES AN ATHLETES ANABOLIC chronic muscular adaptations to postexercise ingestion (8,13,27), inges-
POTENTIAL AFTER RESISTANCE training. tion during the exercise bout (2,3) is an
EXERCISE AND CARBOHYDRATE, important consideration for strength
PROTEIN, AND/OR AMINO ACID PATHWAY OF ADAPTATION and power athletes because this rep-
INGESTION THROUGH THE PATH- MODEL resents a specific period where nutrient
WAY OF ADAPTATION MODEL. The Pathway of Adaptation Model status becomes compromised because
describes strength nutrition concepts of training in the fasted state.
that mediate acute responses to resis-
CARBOHYDRATE INGESTION
INTRODUCTION tance exercise and the chronic adapta-
Liquid CHO ingestion during and/or
he practical application of tions to training (29). However, 4
80 VOLUME 32 | NUMBER 4 | AUGUST 2010 Copyright National Strength and Conditioning Association
Figure 1. Key factors influencing strength nutrition.
hormones have major regulatory roles a more convenient and practical alter- upstream pathways (10,11). From an
in CHO metabolism and PRO turn- native to whole-food ingestion. anabolic perspective, recent reports
over. The CHO concentration appears (9,10,12) suggest that the signaling
PROTEIN/AMINO ACID INGESTION
to be an important regulator of the rate network controlling MPS is mamma-
Protein/amino acid ingestion before lian target of rapamycin (mTOR), an
of gastric emptying. For example, a
and/or after resistance exercise has an enzyme protein that act as a part of
20% CHO solution is reported to be
additive effect on muscle protein signaling pathway within a cell re-
significantly slower than a 6% CHO
synthesis (MPS) (7,27), with small sponsible for sequential activation of
solution (20), and this will affect the amounts (approximately 6 g) of amino
acute hormonal response. Finally, further signals activating MPS (i.e.,
acids, particularly BCAA (leucine, iso-
CHO ingestion after exercise has been telling cells to grow). Data by Dreyer
leucine, and valine) suggested to exert
reported to improve net muscle PRO et al. (9) suggests that acute increase in
anticatabolic effects by not only pro-
balance after resistance exercise (5). AA availability (particularly leucine)
moting MPS (19) but also inhibiting within the muscle, rather than insulin,
However, such an effect is considered intracellular proteolytic pathways (17).
minor when compared with the effect is the major regulator of MPS. Specif-
The anabolic/anticatabolic properties ically, leucine-enriched CHO/EAA
of AA ingestion (6) or combined of BCAA initiate enzymatic activity
CHO/AA ingestion (4). Therefore, ingestion after resistance exercise en-
responsible for switching on the mo- hanced mTOR signaling with MPS
liquid CHO ingestion in the form of lecular machinery responsible for MPS increased by 145% above baseline,
a 68% CHO solution before exercise and muscle protein breakdown (MPB). whereas an increase of only 41% was
and/or during the exercise bout may Of the BCAAs, leucine seems to be the
measured in subjects who performed
enhance anabolic potential and exer- most potent (17) in modifying the
the exercise without nutrition.
cise performance. Ingesting the CHO expression of target genes at the level
in liquid form may reduce the gastric of transcription, messenger RNA sta- Conversely, the proteolytic system re-
emptying difficulty associated with bility, and translation, and this involves sponsive to catabolic stimuli and MPB
whole foods, as well as providing the integration input from multiple is the ubiquitin-proteasome pathway
SUMMARY
Strength nutrition describes nutritional
supplementation strategies centered
around exercise aimed at promoting
muscular adaptations to resistance
training by shifting the anabolic/cata-
bolic profile toward a profile more
favorable for muscle growth (3,8), with
nutrient ingestion suggested to be
essential for hypertrophy to occur
(15). Nutrient quantity, nutrient qual-
ity, and nutrient timing are key
strength nutrition concepts that impact
upon the effectiveness of nutritional
supplementation strategies to enhance
training responses for strength and
power athletes through the Pathway
of Adaptation Model. Preexercise in-
gestion of a fast-acting PRO (whey),
CHO/EAA consumption during the
exercise bout, and postworkout in-
gestion of a combined PRO blend
(whey/casein) will promote an anabolic
environment aimed at optimizing exer-
Figure 2. Key components of the Pathway of Adaptation Model play an interactive role
in mediating the acute response to resistance exercise and chronic cise-induced skeletal muscle growth.
muscular adaptation to training. Whole-food ingestion 30 minutes after
workout at a ratio of 1 g/kg CHO to
0.5 g/kg PRO is recommended, with
a high-CHO meal within 2 hours after
(18,21) (i.e., tagging muscle proteins to immediately before, during, and after
completing the workout (23). There-
breakdown). Leucine ingestion specif- strength exercise is critical to the net
fore, strength nutrition may be the
ically may impact the components of PRO response in muscle (1).
most important component of a
both these signaling networks. There-
FAT INGESTION strength and power athletes training
fore, the interplay between PRO and
Of the macronutrients, fat, in particu- process, allowing the athlete to max-
AA ingestion on PRO kinetics (MPS
lar, has been shown to beneficially or imize anabolic potential.
and MPB) after resistance exercise is
adversely affect testosterone response.
suggested to be a major determinant
Research indicates that consuming a
for the hypertrophic response of skel-
low-fat diet and replacing saturated fat KEY POINTS
etal muscle (1), resulting in greater
with polyunsaturated fat decreases 1. The magnitude and duration of
gains in both muscle mass and strength
basal testosterone levels (24,30). Volek changes in nutrient status determine
expression.
et al. (30) report significant positive the anabolic effects on skeletal
Koopman et al. (15) further highlight correlations between testosterone and muscle.
the importance of PRO/AA ingestion fat intake (percent of energy consump- 2. Ingestion of BCAAs (leucine, in
during the postexercise recovery pe- tion) in young strength-trained men. particular) produces an acute re-
riod. The authors outline 2 crucial Furthermore, Sallinen et al. (24) sug- sponse on both MPS and MPB.
points, regarding PRO/AA ingestion. gest that diets with insufficient fat 3. Mixed nutrient ingestion (CHO/
First, ingestion of PRO/AA during the compromise the anabolic hormonal PRO) is pivotal in enhancing hor-
postexercise recovery period is neces- profile. Therefore, a moderate level of monal responses and enhancing
sary for hypertrophy to occur; second, fat intake (2030% of daily caloric muscular performance.
athletes need to ingest PRO/AA to intake) is recommended for strength 4. Strength nutrition strategies cen-
attain positive PRO balance and max- athletes (16,25), with the majority of tered on preexercise, during the
imize the muscle adaptive response. dietary fat obtained through mono- exercise bout and postexercise
The type and timing of PRO/AA unsaturated (1015% of daily caloric period ensure that you are
ingestion significantly affect both mus- intake) and polyunsaturated (1015% providing the essential nutrients
cle growth and exercise performance. of daily caloric intake) fats, with small required to optimize the training
Therefore, provision of these nutrients amounts of saturated fat (,10%) (25). response.