Presentation Delivered to NTC Instructors in London 29/7/2013

1. Fuelling your NTC Workout
For Improved Performance
& Body Composition
Jon Denoris MSc CISSN
Nike Master Trainer

2. NTC; Full body, Interval
style, functional,
dynamic, sport based.

3. 55% - 60% calories from
carbohydrates ???
Not me, bro …...

4. “Prove all things” Thessalonians 5:21
via Dr M C Siff

7. Hot off the Press: Evidence that elite
performers do eat Paleo…..

8. Some Support…
“Nutrient Timing represents the next
important nutrition concept in the 21st
century”
William Kraemer PHD Professor , University of Connecticut
“Dr’s Ivy & Portman take sports nutrition to a new
level. A must read for the strength coach and
athlete”
Michael Stone PHd Head, Sports Physiology US Olympic Committee

9. “If you can’t pass the ball properly,
a bowl of pasta’s not going to make
that much difference!”
Harry Redknapp

10. Interesting Recent Paper…
8 week intervention
Multi Ingredient Supplement
Adjunct to weight loss programme
Lopez et al 2013

11. Conclusions…
Body Weight - 2% vs - 0.5%<0.01
Fat Mass - 7.8% vs - 2.8% <0.001
Lean Mass + 3.4% vs + 0.8% <0.03
Waist girth - 2% vs - 0.2% <0.007
Hip Girth - 1.7% vs - 0.4% <0.003
There’s more…
Lopez et al 2013, JISSN

12. Conclusions…
Energy Levels +29.3% Vs + 5.1% <0.04
Leptin
Resistin
Safe and effective adjunct to an 8 week weight-
loss programme, augmenting improvements
in body composition, waist & hip girth
Lopez et al 2013, JISSN

13. What is Nutrient Timing?
The application of knowing whatto eat and
whento eat before, during and after exercise
Designed to help you achieve your most
advantageous exercise performance and recovery

14. 3 Areas of Interest
For exercise lasting less than 45 mins
is water fine?
How long after a workout do you have to restore
your muscles?
Is CHO the nutrient for aerobic athletes?
Is Protein the nutrient for strength athletes?

15. Hormones & Exercise

16. Insulin “anabolic controller”
• Transporter promotes either fat OR
protein storage
• glucose uptake, glycogen storage
• protein synthesis & AA transport
protein degradation
• cortisol release

17. How insulin increases net protein gain

18. 3 Phases
1. Energy Phase
2. Anabolic Phase
3. Growth Phase

19. ENERGY PHASE
-10 mins until end of workout

20. Multi nutrient supplement (CHO + PRO + MCT) 30 mins prior
increased vertical jump power & no. of reps at 80% 1RM
(Kraemer et al 2007)

21. Health benefits ?
MCT (Medium Chain Triglycerides)
High in Lauric Acid
Anti viral, anti bacterial, anti
microbial
Straight to the liver (readily oxidized)
Increased metabolism (heat!)
Apetite suppressing effect
Weight control WHEN used to replace
other LCT’s
Increases in muscle? Due to cell
membrane ?

22. Multi nutrient supplement (CHO + PRO + MCT) 30 mins prior
increased vertical jump power & no. of reps at 80% 1RM
(Kraemer et al 2007)
it also  growth hormone & testosterone
(Protein) 12 week study  Strength and lean body mass
(Candow et al 2006)
10 week study  body mass fat free mass, IGF1, mRNA,
&myofibrillar protein (Willoughby & Stout 2007)
pre & post CHO + PRO + CR
 lean body mass, 1RM, type II fibres, muscle Cr, PRO
synthesis Cribb et al 2006

23. Quick word about cardio
Interesting study by
(Saunders et al)
ADDING PRO to CHO 29% & 40%
improvement in performance
83% less muscle damage

24. Energy phase & strength training
CHO before & during maintains muscle glycogen
& enhances the benefits of training (Haff et al)
Baty et al found anabolic hormone insulin & levels of
cortisol in CHO & PRO V CHO ALONE
2 studies by Bird et al ;
Cortisol 105% in placebo BUT ONLY 11% in CHO &
7% in CHO + EAA levels of 3methyl-histidine reduced by 27%
CHO & PRO 26%  markers of PRO breakdown & type I, type iia,
type iib cross sectional areas 

25. Effect on muscular endurance

26. Blunting the effect of cortisol
Bishop et al

27. Energy phase

28. ANABOLIC PHASE
The 45 mins window
(the most important phase)

29. Importance of immediate cho/pro supp (anabolic phase)
Levenhagen et al

30. Effect of supp type on insulin response
Zawadzki et al

31. Markers of muscle damage
Siefert et al

32. Don’t Wait !

33. Ivy et al CHO + PRO + FAT immediately after exercise
provoked a greater insulin response
Berardi et al : even greater levels of muscle
glycogen resynthesis and protein synthesis
when BCAA’s added immediately post exercise
TAKE HOME : increasing concentration
of Amino Acids in blood important
for promoting increases in lean
tissue and improved body
compostition

34. Practical Approach
• Consume a CHO +PRO in
3:1 or 4:1 ratio
within 30 mins.
This translates into 1.2-1.5gms/kg
simple CHO 0.3-0.5gms/kg PRO + BCAA’s

35. End of the anabolic phase
to the start of next workout
GROWTH PHASE

36. a. Insulin resistance

37. b. Prolonged insulin sensitivity

38. Effect of amino acid level on protein synthesis

39. Whey vs Casein
Whey fast releasing – better for synthesis
Casein slow releasing better for attenuating
protein breakdown
Casein may be better overall for protein balance
(Boirie et al 1997) (dangin et al 2001)

40. Creatine gives more benefits
(Cribb et al) greater changes in CR +
PRO + CHO over CR, CHO or PRO alone.
Body mass fat free mass and favourable
body comp changes

41. Content of growth phase supp

42. Conclusions
Prolonged >60-90 mins exercise will deplete
energy and prudent timing can offset this
During intense exercise regular 10-15fl/oz 6-8%
CHO should be taken every 10-15mins to sustain
blood glucose
Minimize fructose as it can cause GI
upset/absorbed slowly
Adding Protein .15-.25g/kg/day to CHO at ALL time
points especially post exercise is well tolerated
and may promote greater glycogen restoration

43. Conclusions
6-20g EAA’s 30-40 g of high GI CHO within 3 hours
and immediately before exercise significantly
stimulates protein synthesis
Daily post exercise ingestion of CHO + PRO
increases strength & lean tissue and body
fat % during regular resistance training
Whey & Casein differ in kinetic digestion
patterns

44. Conclusions
Adding CR to CHO & PRO facilitates greater
adaptations
Inclusion of small amounts of fats (MCT) may
help further
Irrespective of timing 3:1 or 4:1 CHO to PRO
snacks and feeding promotes recovery

45. HOT TOPICS….

46. PROTEIN HOW MUCH?
• Protein
– High thermic effect (30% calories used!)
– Energy-restriction, coupled with exercise stimulates
gluconeogenesis - PROTEIN NOW USED AS A FUEL WITHIN THE
BODY!
– High protein diets best for maintaining LBM throughout energy-
deficits (Pikosky et al., 2008; Morita, Y., S. Igawa, et al. 1991)
– Essential for enhancing training adaptations
– Leucine supports anti-catabolic effects of insulin, with
MUSCLE/PROTEIN-SPECIFIC EFFECTS (Norton & Layman, 2006)
– Increasing Glutamine intake will support immunological
function and oppose inflammatory effects (sacks, 1999)
• “Excessive” is all relative…

48. Acid / Alkaline; PRAL
• Increasing evidence for an effect on physiology;
• Potentially altering cortisol
• GH production
• Alkaline mineral excretion
• Individual variance to alkaline
supplementation…….
• Berardi, John M, Alan C Logan and A VenketRao.
Plant-based dietary supplement increases
urinary pH.Journal of the International Society of
Sports Nutrition 2008

49. Alkaline diets result in a more alkaline urine pH and may result in reduced calcium in the urine,
however, as seen in some recent reports, this may not reflect total calcium balance because of other
buffers such as phosphate. There is no substantial evidence that this improves bone health or
protects from osteoporosis. However, alkaline diets may result in a number of health benefits as
outlined below
• Increased fruits and vegetables in an alkaline diet would improve the K/Na ratio and may
benefit bone health, reduce muscle wasting, as well as mitigate other chronic diseases such as
hypertension and strokes.
• The resultant increase in growth hormone with an alkaline diet may improve many outcomes
from cardiovascular health to memory and cognition.
• An increase in intracellular magnesium, which is required for the function of many enzyme
systems, is another added benefit of the alkaline diet. Available magnesium, which is required
to activate vitamin D, would result in numerous added benefits in the vitamin D
apocrine/exocrine systems.
• Alkalinity may result in added benefit for some chemotherapeutic agents that require a higher
pH.
J Environ Public Health. 2012; 2012: 727630.
Published online 2011 October 12. doi: 10.1155/2012/727630 PMCID:
PMC3195546
The Alkaline Diet: Is There Evidence That an Alkaline pH Diet Benefits
Health?
Gerry K. Schwalfenberg
From the evidence outlined above, it would be prudent
to consider an alkaline diet to reduce morbidity and
mortality of chronic disease that are plaguing our
aging population.
One of the first considerations in an alkaline diet, which
includes more fruits and vegetables, is to know what
type of soil they were grown in since this may
significantly influence the mineral content.
At this time, there are limited scientific studies in this
area, and many more studies are indicated in regards
to muscle effects, growth hormone, and interaction
with vitamin D.

50. Intermittent Fasting
Does work for short term body fat loss / weight loss – why?
Long term (women) causes issues / problems hormones,
reproductive issues.
Real problems when combined with high intensity “crossfit”
etc
Women – Iron status / magnesium may need to be checked
Tarnsdermalmag good/supp/

52. Eur J Clin Nutr. 2009 Aug;63(8):947-55. doi: 10.1038/ejcn.2009.4. Epub 2009 Feb 11.
Metabolic and physiologicimprovementsfromconsuming a paleolithic, hunter-gatherer
type diet.
Frasetto LA, Schloetter M. Mietus-Synder M. Morris RC Jr, Sebastian A.
Source
Department of Medicine, University of California San Francisco School of Medicine, San
Francisco, CA 94143, USA. frassett@gcrc.ucsf.edu
CONCLUSIONS:
Even short-term (17d) consumption of a paleolithic type
diet improves BP and glucose tolerance, decreases insulin
secretion, increases insulin sensitivity and improves lipid
profiles without weight loss in healthy sedentary humans.

53. Thank You!