The Power of G-Flux Build Muscle, Lose Fat, and Boost Athletic Performance

Содержание

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Athletic Background Jr. national level track and field athlete Jr. national

Athletic Background
Jr. national level track and field athlete
Jr. national rugby athlete


1995 NABBA Jr. USA bodybuilding champion
University football athlete
Academic Background
Adjunct Professor at University of Texas at Austin
Ph.D. in Kinesiology (Exercise and Nutritional Biochemistry)
Masters training in Exercise Physiology
Undergrad training in Health Sciences, Psych, Philosophy
Professional Background
NSCA Certified Strength and Conditioning Specialist
Author of over 300 articles, 15 scientific papers & textbook chapters, & 5 books
President of Precision Nutrition

About Me

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Precision Nutrition was created as an education system for elite athletes.

Precision Nutrition was created as an education system for elite athletes.
The

program not only grew in the athletic community but it took off in recreational exercisers everywhere.

The Precision Nutrition Story

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What Is Precision Nutrition?

What Is Precision Nutrition?

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Technology and Support Community

Technology and Support Community

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To pick up a copy of Precision Nutrition Click here to

To pick up a copy of Precision Nutrition

Click here to read

more about PN
http://www.precisionnutrition.com/system.html
To check out our online PN Forums
http://www.precisionnutrition.com/members/index.php
The program not only grew in the athletic community but it took off in recreational exercisers everywhere.
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My 3 Goals This Weekend Teach you the core Precision Nutrition

My 3 Goals This Weekend
Teach you the core Precision Nutrition principles.
Give

you a theoretical foundation for these ideas.
Provide practical take-home strategies for immediate use.
The program not only grew in the athletic community but it took off in recreational exercisers everywhere.
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Introduction

Introduction

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Words of Wisdom Tips for making sense of it all: What

Words of Wisdom

Tips for making sense of it all:
What are the

commonalities among successful programs? Focus on them…
What are the people you’d like to emulate doing? Mentor with them…
Keep in mind that you are an individual and what works for one person might not work for all people. Let’s list some differences between people leading to different prescriptions…
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In the end, there is one common denominator among ALL body

In the end, there is one common denominator among ALL body

composition programs that get great results – whether the results are muscle building, fat loss, an overall healthy physique, etc. What is it? ALL successful programs control energy balance

Your Body

Energy Expenditure

Energy Intake

Common Themes

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Of Atkins, Sears and Ornish Let’s get practical… Riddle me this…how

Of Atkins, Sears and Ornish

Let’s get practical…
Riddle me this…how can all

three programs produce successful weight loss results in the SAME populations?
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Of Atkins, Sears and Ornish 2 Words: Maxilomandibular Fixation Obviously, not

Of Atkins, Sears and Ornish

2 Words:
Maxilomandibular Fixation
Obviously, not all plans

are created equal. Weight loss is one thing…
Losing fat Preserving bone mass & lean mass Keeping nutrient intake high Improving blood and cellular health
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Ways of Creating a Negative Energy Balance Be born with a

Ways of Creating a Negative Energy Balance
Be born with a genetically

fast metabolism
Be born with a very spendthrift metabolism
Take drugs that speed the metabolism
Perform a very high volume of exercise
Practice rigid calorie balancing
Develop an eating disorder
Remain sedentary while eating few calories
IMPORTANT NOTE: These help explain how some people can stay relatively lean and look “fit” while doing the “wrong things”

Since most of the world’s exercising population
wants to be leaner, what are some specific ways
to achieve a negative energy balance?

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Controlling Energy Balance What’s the goal here if we want to

Controlling Energy Balance

What’s the goal here if we want to control

energy balance while maximizing health and optimizing body composition?
Eat as much quality food as possible
Preserving bone mass & lean mass Keeping nutrient intake high Improving blood and cellular health
Yet closely balancing out our energy needs
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Nutritional Disclaimer Most North Americans move too little PERIOD

Nutritional Disclaimer
Most North Americans move too little
PERIOD

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Nutritional Disclaimer Nutrition is important for managing energy balance and is

Nutritional Disclaimer

Nutrition is important for managing
energy balance and is 73.4839%

responsible for physical change.
Lack of exercise is the major limiting factor
Profile: low calorie intake, weight gain, poor health, disease
Who do we see this in?
Sedentary individuals
Thrifty individuals
Older individuals (primary sedentary)
Think of North America’s Obesity Problem…
The body is programmed to regulate weight.
So why is North America so over fat even in the fact of chronic dieting?
Low energy expenditure and sedentary lifestyles lead to dysregulation. Sedentary,
thrifty, and older individuals share one thing in common – low energy expenditure.
Yes, nutrition makes a difference but we see athletes eating poorly
all the time without becoming obese. Why?
Their high activity keeps body weight regulation tighter.
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Nutrition Disclaimer A logical stepwise approach to fitness: Get people moving

Nutrition Disclaimer

A logical stepwise approach to fitness:
Get people moving more
Get them

selecting better foods
Add exercise to promote positive adaptation
Begin to improve calorie balance
Begin to improve nutrient timing
Focus on maximizing G-Flux
Optimized training loads, volume, intensities
Optimized intake for activity and body type
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Move More Remember this: Success leaves clues

Move More

Remember this:
Success leaves clues

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Recent study performed at www.johnberardi.com in conjunction with Gary Homann at

Recent study performed at www.johnberardi.com in conjunction with Gary Homann at

the University of Wyoming.
Studied 940 people at all levels of exercise
Goals - determine what exercise parameters get the best results AND what keeps people exercising.

Graph #1:
Relationship between hours of exercise per week and happiness with body:

Move More

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Graph #2: Relationship between intensity of exercise and happiness with body: Move More

Graph #2:
Relationship between intensity of exercise and happiness with body:

Move

More
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Graph #3: Self-monitoring - Recording or keeping track of what you

Graph #3:
Self-monitoring - Recording or keeping track of what you do.
Pre-contemplation
Contemplation
Preparation
Action
Maintenance
Transformed
Always

Exercised

Move More

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Graph #4 Goal setting – Specific, challenging but attainable, & have

Graph #4
Goal setting – Specific, challenging but attainable, & have short-

& long-term targets.
Outcome goals?
Behavior goals?

Move More

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Graph #5: Program Variety – Systematically varying an exercise program (called

Graph #5:
Program Variety – Systematically varying an exercise program (called periodization

by coaches and athletes).

Move More

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Graph #6: Exercise Community Involvement ECI is the extent to which

Graph #6:
Exercise Community Involvement ECI is the extent to which a

person is involved with people, activities, contests, and events tied to their exercise activities.

Move More

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Success Clues: 1) Exercise at least 5 hours voluntary exercise/wk (burning

Success Clues:
1) Exercise at least 5 hours voluntary exercise/wk (burning at

least 3000kcal in exercise/wk).
2) Perform at lest 50% of your exercise as high intensity (weights and interval exercise).
3) Keep exercise and nutrition records.
4) Set exercise and nutrition goals (outcome and behavior goals).
5) Systematically rotate exercise program.
6) Get involved in programs with friends / make friends in your programs.

Move More

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Records

Records

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Tally up the total meals scheduled for the week (46 in

Tally up the total meals scheduled for the week (46 in

this case) and subtract the boxes that either contain an O or contain a * (7 in this case). Once you have these numbers, assign a percentage-based adherence score.
For example, as this client missed 4 meals and “cheated” at 3 meals, they’ve achieved about 85% (39/46) adherence.
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Move More Exercise volumes (www.healthierus.gov) 30min/day for disease risk reduction (3.5hr/wk)

Move More

Exercise volumes (www.healthierus.gov)
30min/day for disease risk reduction (3.5hr/wk)
60 min/day for

weight management (7hr/wk)
90 min/day for weight loss (10.5hr/wk)
Homann et al
>5hr exercise per week with >½ from high intensity = happy with body
Jakicic et al
>5hr exercise per week = weight loss and improved disease risk profiles
Westerterp KR. Pattern and intensity of physical activity. Nature 410: 539, 2001. Accumulated impact of low intensity activities over greater duration is of greater energetic impact vs. short bursts of high intensity activity.
All this points to at least 5 hours of total physical activity per week – and for maximal G-Flux, perhaps some form of exercise almost every day – with a mix of high and low intensity activities.

Who has time for all that exercise?
National Human Activity Pattern Survey (n=8000):
Subjects watched TV for 170min/day (19.8h/week)
American Time Use Survey (n=50,000)
Subjects watched TV for 180min/day (21h/week)
Stop watching so much damn TV and do more exercise. See what happens…

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A logical stepwise approach to fitness: Get people moving more Get

A logical stepwise approach to fitness:
Get people moving more
Get them selecting

better foods
Add exercise to promote NM adaptation
Begin to improve calorie balance
Begin to improve nutrient timing
Focus on maximizing G-Flux
Optimized training loads, volume, intensities
Optimized intake for activity and body type
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Basic Nutrition Start with food selection…

Basic Nutrition
Start with food selection…

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Basic Nutrition

Basic Nutrition

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Basic Nutrition

Basic Nutrition

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Basic Nutrition

Basic Nutrition

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Basic Nutrition “I eat really well…” But… “…I’m still 20lbs overweight.”

Basic Nutrition

“I eat really well…”
But…
“…I’m still 20lbs overweight.”
“My diet is perfect…”
But…
“…I

often feel sluggish and low energy.”
“I make good nutritional choices…”
But…
“…I’ve got high BP, cholesterol, and type II diabetes.”
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Basic Nutrition What’s the problem here? Most people have no idea

Basic Nutrition

What’s the problem here?
Most people have no idea how they’re

doing (poor adherence either knowingly or unknowingly).
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Basic Nutrition

Basic Nutrition

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Basic Nutrition Even if they’re doing what they think they should

Basic Nutrition

Even if they’re doing what they think they should (good

adherence), if they’re not getting results, their program might need to improve.
I call this an outcome-based nutrition approach.
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Your Plan A Measure Stuff Yes No Continue Make Changes Your

Your Plan A

Measure Stuff

Yes

No

Continue

Make Changes

Your Plan B

Measure Stuff

Yes

No

Make Changes

Your Plan

C

Continue

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…Time for a break…


…Time for a break…

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A logical stepwise approach to fitness: Get people moving more Get

A logical stepwise approach to fitness:
Get people moving more
Get them selecting

better foods
Add exercise to promote adaptation
Begin to improve calorie balance
Begin to improve nutrient timing
Focus on maximizing G-Flux
Optimized training loads, volume, intensities
Optimized intake for activity and body type
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Individualization By Body Type Using somatotype categories to determine training/nutritional optimization.

Individualization By Body Type
Using somatotype categories to determine training/nutritional optimization.
Currently working

on equations using regional skinfolds and muscle fiber types to refine somatotype vagaries.

More Advanced Principles

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Body Type Individualization Three Body Types Ectomorphic (lean, thin, small joints,

Body Type Individualization

Three Body Types
Ectomorphic (lean, thin, small joints, fast metabolism)
Mesomorphic

(muscular, stocky, larger muscles, small joints)
Endomorphic (higher % fat, larger frame, slow metabolism)

Experiences?

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Body Type Individualization Ectomorphic Physiology: Hyperactive sympathetic nervous systems and thyroid

Body Type Individualization

Ectomorphic
Physiology:
Hyperactive sympathetic nervous systems and thyroid hormone output.
Energy Balance

Considerations:
High SNS and thyroid output leads to high amounts of non-exercise energy expenditure (RMR, TEF, SPA).
High SNS also leads to reduced digestive activity and lower appetite.
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Body Type Individualization Mesomorphic Physiology: High anabolic hormone concentrations. Energy Balance

Body Type Individualization

Mesomorphic
Physiology: High anabolic hormone concentrations.
Energy Balance Considerations:
High anabolic hormone

concentrations increase tissue turnover and protein synthesis, keeping energy expenditure high yet not as high as the ectomorph.
High anabolic hormone concentrations increase appetite.
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Body Type Individualization Endomorphic Physiology: High insulin output and low SNS

Body Type Individualization

Endomorphic
Physiology: High insulin output and low SNS activity.
Energy Balance

Considerations:
Low SNS activity leads to low amounts of non-exercise energy expenditure (RMR, TEF, SPA).
Low SNS activity is correlated with increased appetite.
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More Advanced Movement Ideas For Overall Program Design 3 types of

More Advanced Movement

Ideas For Overall Program Design
3 types of exercise

that should be in your program:
Strength training
Interval training
Cardio training
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More Advanced Movement Strength training: Should create muscle damage and CNS

More Advanced Movement

Strength training:
Should create muscle damage and CNS challenge/fatigue.

And this is where the benefit comes in as the body adapts with increased muscle mass and strength. Further, the repair process in calorie expensive, leading to an 5-10% increase in metabolic rate that lasts for 24+ hours.
Interval training:
Should create high energy demand as well as depletion of stored substrate. (It also contributes to CNS challenge/fatigue). The benefits of this exercise come after the exercise session as the body dumps large amounts of triglycerides post exercise, uses a lot of calories to replenish stored substrate, and elevates metabolism over the following 12-24h.
Cardio training:
Should burn calories while exercising to “top off” G-Flux expenditure. Further, can help with recovery of muscle damage and CNS fatigue. This exercise does not increase 24 hour calorie burning and alone is ineffective in creating body transformation.
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More Advanced Movement Intervals vs. Cardio Debate *Tremblay compared aerobic vs.

More Advanced Movement

Intervals vs. Cardio Debate
*Tremblay compared aerobic vs. sprint exercise

and the sprint group lost 3x more fat while expending ½ the calories.
*Mougios compared high and low intensity programs and found no significant difference in fat loss, but the low intensity group lost lean mass. (long term a reduction in lean mass would lead to a reduction in RMR and thus reduce future fat loss).
*Utter showed that the addition of 45 minutes of aerobic exercise at 78% MHR 5 days a week for 12 weeks had NO EFFECT over dieting alone.
*Van Dale showed that the addition of 4 hours of aerobic exercise per week had no effect on weight loss.
*Gleim showed that “(Aerobic) Exercise is not an effective weight loss modality in women.”
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More Advanced Movement Intervals vs. Cardio Debate Trapp EG and Boutcher

More Advanced Movement

Intervals vs. Cardio Debate
Trapp EG and Boutcher examined the

effects of three bouts per week of HIIE on fat loss among sedentary young women.
Mean change for the HIIE group -1.51 ± 3.6 kg fat ; -2.5 ± 2.6 %body fat
Mean change for the SS group -0.1 ± 2.3 kg fat ; -0.4 ± 2.1 %body fat
Conclusions: Twenty minute of HIIE, three times a week for 15 weeks led to significantly greater fat loss compared to steady state exercise.
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More Advanced Movement The Problem With Cardio Williams PT, Wood PD

More Advanced Movement

The Problem With Cardio
Williams PT, Wood PD discovered that

men & women who logged the same weekly mileage year after year—regardless of the amount—gained weight.
Even those who ran more than 40 miles a week were susceptible. "Your metabolism slows a little more every year, so you need to increase activity levels as you age," says study author Paul T. Williams, Ph.D. "Yet most people do the opposite."
Clearly the effects of aerobic exercise do little to offset this reduction in metabolism. And additional research also suggests that regular running improves your body's exercise efficiency, meaning the same amount of activity burns fewer calories.
The researchers concluded that to avoid weight gain, male runners need to boost their weekly mileage by 1.7 miles every year, or approximately 88.4 miles per year, every year, with female runners having to boost their mileage by 2.4 miles per week or 125 miles per year, every year.

What’s a better strategy?

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More Advanced Movement Do no cardio? Absolutely not! Cardio is an

More Advanced Movement

Do no cardio?
Absolutely not! Cardio is an effective calorie

burning modality – but not to be done alone and not to be done as one’s only exercise.
However, when included in a program that focuses on proper eating, smart muscle-building weight training, and fat burning intervals, cardio can help:
1) Top up G-Flux
2) Improve recovery of CNS
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More Advanced Movement 1) Build the muscle needed to speed up

More Advanced Movement

1) Build the muscle needed to speed up metabolism


-Strength and muscle-building training
2) Create the muscle damage needed to speed up metabolism
-Strength and muscle-building training
3) Maximize the post workout after burn
-Substrate depletion training (intervals) and muscle-damage training
4) Encourage your body to waste calories through regular program change
-Vary your program and use regular progression indices
5) Boost the number of calories you burn through movement
-Top off your G-flux with other exercise
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More Advanced Movement Strength Training Suggestions Use strength training for building

More Advanced Movement

Strength Training Suggestions
Use strength training for building muscle and

strength – not for “cardio”, “intervals”, or “weight loss.”
Guidelines
*2-5 sessions per week of about 1h in duration
*Begin with dynamic warm-up
*Strive for anterior/posterior; internal/external, flexion/extension balance in ex. selection unless massive imbalance exists
*Rep range <8 unless it’s a warm-up or exerciser is a beginner
*Explosive concentric (tension), controlled eccentric (damage)
*Everything else is preference, fine-tuning, and individualization
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More Advanced Movement Interval Training Suggestions Use interval training for high

More Advanced Movement

Interval Training Suggestions
Use interval training for high intensity calorie

burning work.
Guidelines
*1-3 sessions per week
*Bodybuilders, to maximize muscle fullness, should minimize
*Begin with 20 minutes and work up to max of 45
*Mix modalities and work: rest intervals
*Suggested work: rest – 30on-90off; 60on-120off; 90on-90off
*Make sure “on” intervals are done at VERY HIGH intensity
*Make sure “off” intervals are done at VERY LOW intensity
*Select a work intensity that allows consistent effort thru full workout; therefore first few sets should be less than max
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More Advanced Movement Interval Demonstration http://www.youtube.com/watch?v=uFX05rZGRUg http://www.youtube.com/watch?v=Zxo9kLcWSEA

More Advanced Movement

Interval Demonstration
http://www.youtube.com/watch?v=uFX05rZGRUg
http://www.youtube.com/watch?v=Zxo9kLcWSEA

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More Advanced Movement Cardio Training Suggestions Use cardio training to top-off

More Advanced Movement

Cardio Training Suggestions
Use cardio training to top-off G-flux and

to promote CNS recovery
Guidelines
*1-3 sessions per week
*Done at moderate intensity (60-70% HR Max)
*More than 30 minutes is best
*Steady state is good but all forms of “play” are acceptable
*Have fun with this as it doesn’t have to be done at a gym
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More Advanced Movement Exercise Scheduling Daily exercise (or as close to

More Advanced Movement

Exercise Scheduling
Daily exercise (or as close to it as

possible) is likely best vs. lots of exercise done on 3-4 days.
Try to alternate high intensity and low intensity/rest days if possible.
However, when scheduling your program, just get all the exercise done. If you have to miss Monday, do that workout on Tuesday.
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…Time for a break…


…Time for a break…

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A logical stepwise approach to fitness: Get people moving more Get

A logical stepwise approach to fitness:
Get people moving more
Get them selecting

better foods
Add exercise to promote adaptation
Begin to improve calorie balance
Begin to improve nutrient timing
Focus on maximizing G-Flux
Optimized training loads, volume, intensities
Optimized intake for activity and body type
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Targeting Calorie Balance and Nutrient Timing Eat every 2-3 hours Include

Targeting Calorie Balance and Nutrient Timing
Eat every 2-3 hours
Include lean, complete

protein at every meal and snack
(Men 2 portions, Women 1 portion)
(Portion = size of palm)
Include vegetables at every meal and snack (1-2 Portions per meal)
(Portion = 1 fruit, ½ cup chopped F&V, 1 cup leafy)
Consume carbohydrate-rich foods only after exercise (Primarily with fat loss goals)
Include a variety of healthy fats in your diet every day

Precision Nutrition

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Regular feeding intervals: Stimulate metabolism Balance blood sugar Maintain lean mass

Regular feeding intervals:
Stimulate metabolism
Balance blood sugar
Maintain lean mass
Reduce stress hormone production
Manage

insulin response to meals
Decrease body fat

Eating Frequency

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Problem Solving How many meals a day should I be eating?

Problem Solving
How many meals a day should I be eating?
Should I

eat before bed, before exercise, etc?
How big should these meals be?
Does this mean 3 meals and 2-3 snacks per day?
What happens if I miss a meal?

Eating Frequency

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Shift toward more dietary protein: Protein is the most thermogenic nutrient,

Shift toward more dietary protein:
Protein is the most thermogenic nutrient, with

a 30% TEF vs. 6% for dietary carbohydrate and 3% for dietary fat.
By eating 1 (women; 20-30g) – 2 portions (men; 40-60g) with each meal, you’re more likely to meet daily protein needs of about 1g/lb (sometimes less sometimes more).
This is primarily a pragmatic recommendation although there are some physiological benefits too.

Protein Intake

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Protein Shift


Protein Shift

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Protein Confusion My clients typically aim for 25-50% of their dietary

Protein Confusion


My clients typically aim for 25-50% of their dietary energy

from protein. This usually ends up between 1g/lb to 2.5g/lb. % protein intakes are individual (to be discussed later).
It is 100% stupid to either use % alone or g/lb to determine protien intake independently of a discussion of the entire diet.
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Focus – vitamins and minerals as well as fiber, phytochemicals, and

Focus – vitamins and minerals as well as fiber, phytochemicals, and

alkaline/acid balance
By eating 1 – 2 portions with each meal, you’re more likely to meet daily fruit and veggie recommendations of about 8-12 servings per day (athletes may need more).
1 medium sized fruit, ½ cup raw chopped fruit or vegetables, and 1 cup of raw leafy vegetables equals a serving.
This is primarily a pragmatic recommendation although there are some physiological benefits too.

What does 10 servings look like?
1 apple, 1/2c. pineapple, 1c. frozen berries,
1c.spinach, 1 tomato, 1 avocado, ½ cup of green peppers, ½ cup of red peppers, ½ cup onion, ½ cup mushrooms

Fruits and Vegetables

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Carbohydrate timing and individualization: For fat loss, earn higher carb meals

Carbohydrate timing and individualization:
For fat loss, earn higher carb meals by

exercising first
When you do earn them stick with whole grain, unprocessed varieties
Caveat
For carb-dependent sports and those interested in muscle gain, more carbs may be included
More on this to come…

Carb Timing

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There is a wide range of potential fat intake (15-60%) and

There is a wide range of potential fat intake (15-60%) and

it’s based on carb intake. An average, healthy intake would be 30%
Goals would be 1/3 of each type of fat (mono, poly, sat) and 2:1 or 1:1 omega 6 to omega 3.

Fat Intake

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The simplest way to fix fat intake: In addition to the

The simplest way to fix fat intake:
In addition to the fat

you normally get from your food selections, chose the following each day:
Fish Oil (6-10g/day) Flax Oil (1 tbsp/day; unheated)
Olive Oil (1-2 tbsp/day; unheated) Mixed Nuts (1/2 cup/day)
Ground Flax Seeds (2-4 tbsp/day) 1 Avocado
Coconut Oil or Butter (1-2 tbsp/day for cooking)

Fat Intake

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Cheat Sheet

Cheat Sheet

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The Old Food Pyramid Problems: Carbs – good Fats – bad Dairy – too much

The Old Food Pyramid

Problems:
Carbs – good Fats – bad Dairy – too much

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The New Food Pyramid Much Better!

The New Food Pyramid

Much Better!

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The New Food Pyramid Problems Based on 15-20%P, 50-55%C, 25-30%F Protein

The New Food Pyramid

Problems
Based on 15-20%P, 50-55%C, 25-30%F
Protein may be too

low
Still too much dairy
No nutrient timing
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The habits previously discussed are good for Level 1 and 2

The habits previously discussed are good for Level 1 and 2

clients. However, Level 3 clients may need a higher level of individualization.

Nutritional Individualization

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The habits previously discussed are good for Level 1 and 2

The habits previously discussed are good for Level 1 and 2

clients. However, Level 3 clients may need a higher level of individualization.
At level 3, begin with calorie calculations.

Nutritional Individualization

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Determine macronutrient recommendations Nutritional Individualization

Determine macronutrient recommendations

Nutritional Individualization

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Body Type Individualization Ectomorph Notes: Exercise and Recovery: Require lots of

Body Type Individualization

Ectomorph Notes:
Exercise and Recovery:
Require lots of pure rest &

recovery time (yoga, meditation, etc). May require regular CNS recovery supplementation
Feeding:
Usually under eat during ad-libitum conditions and require force-feeding until they adapt to new, higher intake.
Should eat carbs throughout the day (low GI if possible) – although highest carb meals (high GI) should come during/post-exercise.
Do best on higher calorie and carbohydrate intakes (25%P; 55%C; 20%F)
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Body Type Individualization Mesomorph Notes Feeding: Usually don’t need to count

Body Type Individualization

Mesomorph Notes
Feeding: Usually don’t need to count calories as they

respond fairly well to ad libitum eating conditions.
Do well to ingest low GI breakfast carbs along with higher carb (high GI) workout and post-exercise meals. Fewer carbs during the rest of the day.
Do best on a mixed nutritional intake
(30%P; 40%C; 30%F)
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Body Type Individualization Endomorphic Exercise: Require higher exercise volume than other

Body Type Individualization

Endomorphic
Exercise: Require higher exercise volume than other types
Feeding:
Don’t always

over eat relative to energy expenditure but do have poor nutrient partitioning.
Limit carbs to during exercise (if at all) and maybe some low GI, high fiber carbs within 1-2 hours post exercise. The rest of the carbs should come from veggies w/ small amount of fruit.
(35%P; 25%C; 40%F)
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Determine nutrient timing Nutritional Individualization

Determine nutrient timing

Nutritional Individualization

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The USDA Food Database http://www.nal.usda.gov/fnic/foodcomp/search/ Nutrition Data http://www.nutritiondata.com/ Nutritional Individualization

The USDA Food Database http://www.nal.usda.gov/fnic/foodcomp/search/
Nutrition Data http://www.nutritiondata.com/

Nutritional Individualization

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…Time for a break…


…Time for a break…

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Very low calorie diets -extreme levels of leanness with maximal muscle

Very low calorie diets
-extreme levels of leanness with maximal muscle mass
Very

low carb diets
-extreme levels of leanness with maximal muscle mass
Calorie cycling
-necessary if using either above
-3 ways to cycle for fat loss
-cycling for muscle gain
Very high carb diets
-endurance athletes prior to events

Special Cases

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Very low calorie diets 1) Get exercise in the 5-7 hours

Very low calorie diets
1) Get exercise in the 5-7 hours per

week range
2) Decrease calorie intake
3) Increase exercise volume to 7-9 hours
4) Decrease calorie intake
May end up at 7-10 hrs/wk exercise and less than 10kcal/lb.
Do not exceed 3-4 months of this at a time.
Best practices:
Decrease feeding frequency to 3-4 meals/day, keep veggie intake high, maintain 1g/lb protein, add multi-vitamin, use green food, use BCAA between meals, improve sleep with (ZMA, 300-600mg of Phosphatidylserine, and 200-400mg of Valerian before bed).

Special Cases

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Very low carb diets Similar to low calorie diets yet carbs

Very low carb diets
Similar to low calorie diets yet carbs will

make up less than 20% of intake, protein will remain at 1g/lb, and fat will make up the rest.

Special Cases

Слайд 89

Calorie/carb cycling Dieting decreases metabolic rate, thyroid hormone output, SNS activity,

Calorie/carb cycling
Dieting decreases metabolic rate, thyroid hormone output, SNS activity, SPA,

reproductive hormone output, etc. Cycling tricks the body by preventing “starvation mode”
3 Re-Feed Methods
1) Infrequent, Big (7-14 days; 3-3.5x intake)
2) Frequent, Moderate (3-4 days; 1-1.5 intake)
3) Strategic Cycling

Special Cases

Слайд 90

Calorie/carb cycling For muscle gain Special Cases

Calorie/carb cycling
For muscle gain

Special Cases

Слайд 91

Very high carb diets Elite endurance athletes wanting to maximize glycogen

Very high carb diets
Elite endurance athletes wanting to maximize glycogen prior

to a competition.

Special Cases

Слайд 92

…Time for a break…


…Time for a break…

Слайд 93

Types of Supplements The non-supplement supplements: Proteins, Fats, Carbs, Vitamins, Minerals

Types of Supplements

The non-supplement supplements:
Proteins, Fats, Carbs,
Vitamins, Minerals
Can be used

by everyone based on dietary needs, etc.
The supplement, supplements:
Acid Buffers, Creatine,
CNS Stimulants, etc
Used only in specific physiological
Situations based on special needs

Essential
Nutrients

Targeted
Molecules

Слайд 94

Questions To Ask Important questions to ask: What are the chances

Questions To Ask

Important questions to ask:
What are the chances my diet

is deficient in the essential nutrients I want to supplement with?
Which physiological system do I hope to target with this supplement?
Is there objective research demonstrating real benefit and safety?
Слайд 95

Questions To Ask What are the chances my diet is deficient

Questions To Ask

What are the chances my diet is deficient in

the essential nutrients I want to supplement with?
Proteins/amino acids, essential fatty acid, vitamin/minerals, phytochemicals/phytonutrients
A deficiency in North America?

50% hospitalized patients in urban areas, 42% receiving hip replacement, and 40-85% in nursing homes show deficiencies/malnourishment.
Exercisers and athletes also can fall short due to food aversions, low calorie intake, low protein intake, low F&V intake, low fat intake, poor choices (esp. when on the road).

First priority:
Eat better
Next step:
Supplement on “bad days”

Слайд 96

Слайд 97

Questions To Ask Which physiological system do I hope to target with this supplement?

Questions To Ask

Which physiological system do I hope to target with

this supplement?
Слайд 98

The Super Shake 1 cup iced green tea 3 tbsp plain

The Super Shake
1 cup iced green tea
3 tbsp plain yogurt
1 serving

Greens+
2 scoops vanilla milk protein blend
1/2 cup frozen berries
1 tsp fish oil
Options (3 tbsp ground flax seeds, mixed nuts, and or oats)

Simple Supplementation

Слайд 99

Questions To Ask Is there objective research demonstrating real benefit and

Questions To Ask
Is there objective research demonstrating real benefit and safety?
Example:

Creatine
A review of over 500 studies evaluating effects on muscle physiology and/or exercise capacity. 300 have evaluated performance value and 70% showed positive results.
Of these, very few showed any negative effects.
www.pubmed.com
Слайд 100

Athletes? IOC Sports Nutrition Consensus (2003) “The amount, composition and timing

Athletes?

IOC Sports Nutrition Consensus (2003)
“The amount, composition and timing of food

intake can profoundly affect sports performance. Good nutritional practice will help athletes train hard, recover quickly and adapt more effectively with less risk of illness and injury.”
“The right diet will help athletes achieve an optimum body size and body composition to achieve greater success in their sport.”
Слайд 101

Are They Safe? FDA does not test effectiveness, safety, or purity

Are They Safe?

FDA does not test effectiveness, safety, or purity
FDA does

not analyze supplement products before they are sold to consumers. The manufacturer is responsible for ensuring that the ingredient list is accurate and that the ingredients are safe. They are also required to make sure that the content matches the amount declared on the label. FDA does not have adequate resources to analyze dietary products sent by consumers who want to know their content. Instead, consumers may contact the manufacturer or a commercial laboratory.
Слайд 102

Are They Safe? If the FDA does not test effectiveness, safety,

Are They Safe?

If the FDA does not test effectiveness, safety, or

purity
No guarantee of:
Accuracy of ingredient list
Accuracy of contents
Safety of ingredients
Research supporting efficacy
Слайд 103

Are They Safe? In Canada, stricter regulations are in place… Before

Are They Safe?

In Canada, stricter regulations are in place…
Before any supplement

is produced/marketed, this product has to be cleared by the NHPD (Natural Health Products Directorate)
Products & manufacturers licenses
GMPs
Adverse reaction reporting
Clinical trials to support claims and safety
Labeling conventions have to be used.
Слайд 104

Danger of Contamination (2001)? 634 non-hormonal products 289 of products came

Danger of Contamination (2001)?
634 non-hormonal products
289 of products came from companies

that sold hormonal products
345 came from companies that did not sell hormonal products.
94 samples were positive for banned substances and 66 were questionable (25%).

Are They Safe?

Слайд 105

Check with www.wada-ama.org Check for supplement/drug/food interactions at www.merk.com/mmhe Choose a

Check with www.wada-ama.org
Check for supplement/drug/food interactions at www.merk.com/mmhe
Choose a larger company

and look for certificates or 3rd party analysis. www.nsf.org has begun this but few supplements have been tested.
www.consumerlab.com tests for label claims
Choose products with few ingredients

Strategies

Слайд 106

…Time for a break…


…Time for a break…

Слайд 107

A logical stepwise approach to fitness: Get people moving more Get

A logical stepwise approach to fitness:
Get people moving more
Get them selecting

better foods
Add exercise to promote adaptation
Begin to improve calorie balance
Begin to improve nutrient timing
Focus on maximizing G-Flux
Optimized training loads, volume, intensities
Optimized intake for activity and body type
Слайд 108

When energy balance gets confusing…


When energy balance gets confusing…

Слайд 109

Energy Expenditure Energy Intake Energy Expenditure Energy Intake Energy Expenditure Energy

Energy Expenditure

Energy Intake

Energy Expenditure

Energy Intake

Energy Expenditure

Energy Intake

Metabolic Rate

Metabolic Rate

Metabolic Rate
Even

in
Energy Balance
Increased
LBM
Decreased
FM

1500kcal

2250 kcal

3000 kcal

1500kcal

2250 kcal

3000 kcal

Why is that? Ideas?
-Increased sympathetic activity -Improved nutrient partitioning -Increased micronutrient delivery -Faster tissue remodeling and turnover

What can one expect during:
Energy balance? Positive Energy Status? Negative Energy Status?

Слайд 110

G-Flux – What Is It? What is G-Flux? Definition: G-Flux is

G-Flux – What Is It?

What is G-Flux?
Definition: G-Flux is the 1complex

& 2interdependent relationship between the energy that flows into & the energy that flows out of the body.
Intake = Expenditure ? Weight ??
Intake > Expenditure ? Weight ??
Intake < Expenditure ? Weight ??

Physiological System

Energy Expenditure

Energy Intake

G-Flux means Energy Flow

Слайд 111

G-Flux Science G-Flux Science Goran, M et al. Effects of increased

G-Flux Science

G-Flux Science
Goran, M et al. Effects of increased energy intake

and/or physical activity on energy expenditure in young healthy men. J. Appl. Physiology. 77(1) 366-371, 1994.
Bell, C et al. High energy flux mediates the tonically augmented beta adrenergic support of resting metabolic rate in habitually exercising older adults. J Clin Endocrinol Metab 89: 3573-3578, 2004.
Bullough, R et al. Interaction of acute changes in energy expenditure and energy intake on resting metabolic rate. Am J Clin Nutr. Mar; 61(3): 473-481, 1995.
Слайд 112

G-Flux Science *Goran et al study 10 day energy balance (at

G-Flux Science

*Goran et al study
10 day energy balance (at 2200kcal)
|
3 days

off
|
10 day treatment period (conditions below)
Treatment conditions:
Low flux - no change in energy intake or physical activity (balance at 2200kcal)
High flux - increased energy intake and expenditure (+50%; balance at 3300kcal)
Positive energy balance (3300kcal in, 2200kcal out)
Negative energy balance (2200kcal in, 3300kcal out)

Results:
High energy flux and positive energy balance groups both experienced an increase in RMR.
High energy flux subjects experienced an increase in LBM and a decrease in % body fat.

Слайд 113

G-Flux Science *Bell et al study Subjects in energy balance for

G-Flux Science

*Bell et al study
Subjects in energy balance for 4 days

(2254kcal/day)
|
Reduced energy flux at energy balance for 5 days (1851 kcal/day)
Results
RMR decrease with reduced energy flux (200kcal/day)
SNS activity decreased with reduced energy flux
Plasma leptin decreased in low energy flux state
Слайд 114

G-Flux Science *Bullough et al study After initial testing, subjects were

G-Flux Science

*Bullough et al study
After initial testing, subjects were assigned to

4 conditions for 3 days:
High energy flux while in energy balance
Low energy flux while in energy balance
Negative energy balance
Positive energy balance

Results:
Subjects in high flux group had an 11% increase in metabolic rate vs low flux group.
Subjects in high flux group also had increased catecholamine concentrations.

Слайд 115

G-Flux Up and Down Energy Expenditure Energy Intake Energy Expenditure Energy

G-Flux Up and Down

Energy Expenditure

Energy Intake

Energy Expenditure

Energy Intake

Energy Expenditure

Energy Intake

Metabolic

Rate

Metabolic Rate

Metabolic Rate
Even in
Energy
Balance
Increased
RMR
Increased
LBM
Decreased
FM

1500kcal

2250 kcal

3000 kcal

1500kcal

2250 kcal

3000 kcal

Even in
Energy
Balance
Decreased
RMR
Decreased
LBM
Increased
FM

Слайд 116

G-Flux Athletes Kris Aiken – Toronto Argonauts 5’11” 195lbs 8% Expenditure:

G-Flux Athletes

Kris Aiken – Toronto Argonauts
5’11” 195lbs 8%
Expenditure: 15 hours

per week of training
Plus 5 hours of recovery work
Intake: 4500+ kcal per day
Слайд 117

G-Flux Athletes Tara Whitten – World Cup Jr. Medalist 5’6” 135lbs

G-Flux Athletes

Tara Whitten – World Cup Jr. Medalist
5’6” 135lbs
Expenditure: 18

hours per week of training
PLUS 3 hours of recovery work
Intake: 3500+ kcal per day
Слайд 118

G-Flux - Athletes to Exercisers Not one of these athletes has

G-Flux - Athletes to Exercisers

Not one of these athletes has to

restrict energy intake! They train hard, eat the right things in the right amounts at the right times, and their body comp falls into line with their exercise. This is G-Flux firing on all cylinders.
Recreational exercisers need to take this lesson – by increasing exercise activity, G-Flux increases.
They can then EAT MORE and in doing so, health, body comp, and performance come into line.
Слайд 119

G-Flux and High Volume Training Why aren’t these individuals all overtrained?

G-Flux and High Volume Training

Why aren’t these individuals all overtrained?
With

the right mixture of activities and the right nutritional intake, not only will overtraining be a non-issue, you will improve far faster than you thought possible.
Tools to assess recovery/training status:
1) Simple objective markers
2) Simple subjective markers
3) POMS
Слайд 120

POMS and Recovery

POMS and Recovery

Слайд 121

Recovery Assessment Rusko Test: HR average for 2 min lying HR

Recovery Assessment

Rusko Test: HR average for 2 min lying
HR average 12-18s after

standing
HR average from 90-120s after standing
Слайд 122

G-Flux and High Volume Training List the reasons why increased training

G-Flux and High Volume Training

List the reasons why increased training volume,

increased 24 hour energy expenditure, and increased food intake will lead to improvements in body comp and training.
-Increased nutrient intake (vitamins, minerals, phytochemicals)
-Increased nutrient partitioning (muscle vs. fat storage)
-Increased tissue turnover and adaptation (breakdown/rebuild)
-Increased ability to work (increased density/super training effect)
Слайд 123

G-Flux Highlights What’s the point? RMR accounts for ??? of your

G-Flux Highlights

What’s the point?
RMR accounts for ??? of your total daily

energy expenditure?
High amounts of G-Flux can increase RMR (some think through the increase in SNS activity and catecholamine concentrations) and 24 hour non-exercise energy expenditure.
These changes can lead to decreased fat mass and increased lean body mass – even at energy balance.
Plus, it’s hard to get to a state of positive energy balance. Why is this a good thing?
Besides decreased fat mass, what else is an elevated metabolic rate good for?

Increased tissue turnover. And increased nutrient partitioning. And this means better recovery and training adaptation.

Because you can eat more food. And because with that more food comes more vitamins, minerals, phytochemicals, etc.

70-85% of your daily calories burned come from RMR

Слайд 124

G-Flux On Both Sides G-Flux - both ends of the energy

G-Flux On Both Sides
G-Flux - both ends of the energy balance

equation
High intake = eating alot (the right amount, type, timing)
High expenditure = Any combination of the following:
High weekly exercise volume (properly balanced)
Genetically high metabolic rate (it’s a gift, folks – send M&D flowers)
Genetically scalable metabolic rate (another gift)
Increased muscle mass (remember 5:1 rule)
Nutritional strategies (calorie costly foods, increased partitioning)
Supplements (ephedrine, coleus, green tea extract, fish oil, etc)
Drugs (thyroid hormones, clenbuterol, DNP, etc.)
Again, explaining how different people get the same result while seemingly doing different things…
Слайд 125

G-Flux Take-Home Perspective: This is what some people hear… Blah, blah,

G-Flux Take-Home
Perspective:
This is what some people hear…
Blah, blah, blah…
Eat more

to lose weight…
What is the common theme with successful body comp programs?
To take advantage of G-Flux there are 2 steps:
1) Exercise more
2) Eat more
Слайд 126

Energy Balance Is Simple! Energy Expenditure Energy Intake Your Body

Energy Balance Is Simple!

Energy Expenditure

Energy Intake

Your Body

Слайд 127

Efficiency of Food Metabolism Energy Balance Energy Intake “Calories in” Work

Efficiency of Food Metabolism

Energy Balance

Energy Intake
“Calories in”

Work

Energy Expenditure
“Calories out”

Heat

Storage

Physical Work

-
Exercise and Activity

Heat Produced
with Physical
Work

Heat Produced -
TEF

Heat Produced -
Resting Metabolism

Heat Produced -
Adipose Creation

Energy Stored
in Adipose

Efficiency of Fat Gain

Heat Produced -
Adaptive Thermo.

Calorie Intake

Energy Digested
and Absorbed
(90-95%)

Efficiency of Work

Energy Balance - Complex

Question:
What factors influence
each of these “efficiencies”?

Слайд 128

Body Mass/Composition Energy Intake “Calories in” Energy Expenditure “Calories out” 2.

Body Mass/Composition

Energy Intake
“Calories in”

Energy Expenditure
“Calories out”

2. Energy intake is “sensed”.

1.

Energy comes in.

3. Signals are sent to manipulate expenditure.

Energy expenditure “feeds back” to impact body mass/composition and energy intake

Energy Balance - Interdependency

In other words: energy expenditure chases energy intake & vice versa

If you eat less or eat more:
there will be metabolic compensation
Who cares?

Слайд 129

Energy Balance Energy Intake “Calories in” Work Energy Expenditure “Calories out”

Energy Balance

Energy Intake
“Calories in”

Work

Energy Expenditure
“Calories out”

Heat

Storage

Physical Work -
Exercise and

Activity

Heat Produced
with Physical
Work

Heat Produced -
TEF

Heat Produced -
Resting Metabolism

Heat Produced -
Adipose Creation

Energy Stored
in Adipose

Heat Produced -
Adaptive Thermo.

Calorie Intake

Energy Digested
and Absorbed
(90-95%)

Energy Balance – Interdependency

??Impact??

??Impact??

Which variables are impacted when
intake changes?
Which variables are impacted when
expenditure changes?

Слайд 130

Energy Balance – Interdependency The metabolic gas pedal… -Increase or decrease

Energy Balance – Interdependency

The metabolic gas pedal…
-Increase or decrease food intake
-You

increase or decrease SNS activity
-You increase or decrease physical activity
-You increase or decrease heat produced at rest &during activity
-You decrease or increase the efficiencies
-Increase or decrease physical activity
-You increase or decrease food consumption
We call this metabolic regulation…
Getting in shape is simple…
Just eat less and exercise more…
Yea…right…
Слайд 131

Body Weight Regulation Perspective Questions: What’s the net result of all

Body Weight Regulation

Perspective Questions:
What’s the net result of all this regulation?
Why

is all this happening?
A good thing that the body regulates so well?
When isn’t it a good thing?
Application Question:
When does this high level of regulation become problematic?
Body is at an undesirable weight/composition
Trying to change your body and it outsmarts your efforts
Regulation stops occurring
Слайд 132

Overcoming Regulation How to change your body if regulating well? (lots

Overcoming Regulation

How to change your body if regulating well?
(lots of talk

between intake and expenditure)
Option 1: The blunt object approach
You can outeat your metabolism for weight gain
You can undereat your metabolism for weight loss
Eventually you’ll gain or lose…problems?
Option 2: The G-Flux approach
Boost G-Flux to boost metabolism, LBM, and decrease FM
Option 3: Uncoupling protocols
Strategies to prevent expenditure from downregulating too quickly or up regulating too quickly with dietary changes
Strategies change the ratio of BF to LBM gains or losses
Слайд 133

Simple Body Composition Perspective Question: So how do you get a

Simple Body Composition

Perspective Question:
So how do you get a great body

without trying to control all of these variables, count every calorie absorbed, approximate metabolic shifts, attempt to figure out how well you regulate, etc?
Use the G-Flux principles with high exercise volumes and increased nutrient intake
Слайд 134

Why it doesn’t always work? Application Question: Which types of individuals

Why it doesn’t always work?
Application Question: Which types of individuals wouldn’t

benefit from the “don’t count calories” model?
Sedentary (older)
Thrifty
Good Regulators

When It Gets Complex

Слайд 135

Body Mass/Composition Energy Intake “Calories in” Energy Expenditure “Calories out” 2.

Body Mass/Composition

Energy Intake
“Calories in”

Energy Expenditure
“Calories out”

2. Energy intake is “sensed”.

1.

Energy comes in.

3. Signals are sent to manipulate expenditure.

Energy expenditure “feeds back” to impact body mass/composition and energy intake

In other words: energy expenditure chases energy intake & vice versa

G-Flux Nutrition

Слайд 136

Calorie Intake (Levine et al – Mayo Clinic) When overfed, some

Calorie Intake (Levine et al – Mayo Clinic)
When overfed, some subjects dramatically

up regulate energy expenditure while others don’t:
-16 sedentary lean individuals overfeed by 1000kcal (relative to pre-study calculated energy needs) for 8 weeks.
-Spendthrift subjects gained 0.2kg (~1/2 lb) of fat mass while others gained 4kg (~9 lb) of fat mass.
-All other variables (energy intake and exercise expenditure) were controlled.

G-Flux Nutrition

Слайд 137

? Energy Intake “Calories in” +0 +0 +500 - 700 +

?

Energy Intake
“Calories in”

+0

+0

+500

- 700

+ 100

*Dashed lines represent fixed energy intake

Energy Expenditure


“Calories out”

G-Flux Nutrition

Слайд 138

Body Mass/Composition Energy Intake “Calories in” Energy Expenditure “Calories out” 2.

Body Mass/Composition

Energy Intake
“Calories in”

Energy Expenditure
“Calories out”

2. Energy intake is “sensed”.

1.

Energy comes in.

3. Signals are sent to manipulate expenditure.

Energy expenditure “feeds back” to impact body mass/composition and energy intake

2

1

Don’t eat/Eat more Maintain non-exercise activity More exercise/Less exercise Maintain muscle mass

Manipulate protein intake Calorie cycling Carbohydrates during exercise Carbohydrate cycling Maintain micronutrient intake

Breaking the Coupling

Слайд 139

Breaking the Coupling Strategies for uncoupling tight body weight regulation: Expenditure

Breaking the Coupling

Strategies for uncoupling tight body weight regulation:
Expenditure Side
Maintain expenditure

with exercise
Muscle Mass Preservation
Intake Side
Refeeds
Targeted Carbohydrate Intake
Hormonal Manipulations
Micronutrient Loading
- Предыдущая
История создания лыж и развитие лыжного спорта
Следующая -
IT – Скорая. Организация по ремонту компьютеров

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