Nutrition and building muscle mass

Nutrition and building muscle mass ASS PROF. MIROSLAV PETR PH.D. FACULTY OF PHYSICAL EDUCATION AND SPORT, CHARLES UNIVERSITY, PRAGUE, CZECH REPUBLIC

Satellite cells appear to be crucial to maximizing the hypertrophic response to resistance training. The primary role of satellite cells appears to be their ability to retain a muscle s mitotic capacity by donating nuclei to existing myofibers. Schoenfeld, B. (2016) Science and development of muscle hypertrophy. Champaing, IL: Human Kinetics.

Hawke & Garry (2001). Journal of Applied Physiology, 91(2), 534-551.

Positive and negative factors leading to muscle hypertrophy via activation of satellite cells Solomon & Bouloux, (2006) The Journal of endocrinology, 191(2), 349-360.

Muscle protein breakdown & synthesis Muscle hypertrophy occurs provided that muscle synthesis > muscle breakdown

NMPB = MPS MPB intensive muscle contraction is a strong stimuli for MPS MPS is increased provided that proteins (AA) are consumed Burd et al. (2009) Journal of Applied Physiology, 106(5), 1692-1701. Miller et al. (2003) Medicine and Science in Sports and Exercise, 35(3), 449-455. Borsheim et al. (2002) American Journal of Physiology. Endocrinology and Metabolism, 283(4), E648-657.

MPS is specific to a type of exercise Wilkinson et al. (2008) The Journal of Physiology, 586(Pt 15), 3701-3717.

Training and nutrition Combination of training and nutrition prolongs MPS! Moore et al. (2009) The Journal of Physiology, 587(4), 897-904.

Protein evenly or skewed during a day 7-d crossover feeding design with a 30-d washout period isoenergetic and isonitrogenous diets with protein at breakfast, lunch, and dinner distributed: 1. evenly (B = 31.5, L = 29.9, D = 32.7 g protein) 2. skewed (B = 10.7, L = 16.0, D = 63.4 g protein) Mamerow et al. (2014) Journal of Nutrition, 144(6), 876-880.

Protein evenly or skewed during a day the 24-h mixed muscle protein fractional synthesis rate was 25% higher in the EVEN (0.075 ± 0.006%/h) vs. the SKEW (0.056 ± 0.006%/h) protein distribution groups (P = 0.003) Mamerow et al. (2014) Journal of Nutrition, 144(6), 876-880.

MPB... or MPS??? scientific evidence shows that mainly MPS (due to exercise and nutrition) is more important for NMPB than alternations in MPB MPS reflects changes in NMPB quite well Phillips et al. (1997) The American Journal of Physiology, 273(1 Pt 1), E99-107. Biolo et al. (1997) American Journal of Physiology, 273(1 Pt 1), E122-129. Churchward-Venne et al. (2012) Nutr Metab (Lond), 9(1), 40.

Protein source

Milk vs. soya protein Wilkinson et al. (2007) The American Journal of Clinical Nutrition, 85(4), 1031-1040.

Rate of absorption plays a role (g) Whey Casein Soy 25.0 Each 10 g of EAA 5.0 4.5 4.0 20.0 3.5 3.0 15.0 2.5 2.0 10.0 1.5 1.0 5.0 0.5 0.0 Ala Arg Asp Cys Glu Gly His Iso Leu Lys Met Phe Pro Ser Thr Trp Tyr Val 0.0 Complete EAA s Tang et al. (2009) Journal of Applied Physiology, 107.

Whey -> FSR significantly different from casein (P < 0,01) Whey -> FSR significantly different from soya (P < 0,05) MPS after an ingestion of 22 g whey was increased by 93% compared to casein and by 20% compared to soya, respectively. Tang et al. (2009) Journal of Applied Physiology, 107.

Postprandial protein accretion two intrinsically 13C-leucine-labeled milk proteins: casein (CAS) whey protein (WP) Boirie et al. (1997) Proceedings of the National Academy of Sciences of the United States of America, 94(26), 14930-14935.

hydrolysis protein peptides Hydrolysates = smaller fractions of proteins which are more easily (more rapidly) absorbed

Intact vs. hydrolyzed casein no exercise, just protein ingestion in elderly men FSR measured 6 hours following ingestion Koopman et al. (2009) The American Journal of Clinical Nutrition, 90(1), 106-115.

Whey vs. casein vs. casein hydrolysate no exercise, just protein ingestion in elderly men FSR measured 6 hours following ingestion Pennings et al. (2011) The American Journal of Clinical Nutrition, 93(5), 997-1005.

compared the chronic effects of different whey protein forms 4 double-blinded treatments: 30 g/serving carbohydrate placebo (PLA) 30 g/serving protein from either (a) 80% whey protein concentrate (WPC) (b) high-lactoferrin-containing WPC (WPC-L) (c) extensively hydrolyzed WPC (WPH) 8-week resistance training regimen (2 upper-body sessions and 2 lower-body sessions per week) Lockwood et al. (2016) Journal of the American College of Nutrition, 1-12.

Long-term effect of different forms of protein supplements 6 6 6 6 43 50 45 40 1,3 1,8 1,7 2,0 0,6-0,1-0,1-1,0 Lockwood et al. (2016) Journal of the American College of Nutrition, 1-12.

Hydrolyzed vs. intact protein and glycogen repletion adding protein to glucose significantly increased glycogen storage in muscle (excluding casein) whey hydrolysate was the most effective Morifuji et al. (2010) Amino Acids, 38(4), 1109-1115.

Hydrolyzed vs. intact protein and muscle regeneration maximal isometric contraction following eccentric training in untrained young males hydrolyzed protein improved regeneration most likely due to faster glycogen repletion It might be important if training frequency is really high! Buckley et al. (2008) Journal of Science and Medicine in Sport, 13(1), 178-181.

Leucine plays a role in anabolic signaling insulin AMPK (AMP) IRS-1 ----- PI3-K Akt/PKB cell membrane S6K mtor 4E-BP1 (leucine) protein synthesis

Leucine in protein sources Wilson et al. (2012) Strength & Conditioning Journal, 34(4), 33-48.

AAs responsible for MPS skeletal muscle protein synthesis following infusion of glucose and AA s in rats significant changes identified when BCAA were not included glucose glucose and complete AA glucose and complete AA without BCAA glucose and BCAA Garlick, P. J. (2005). Journal of Nutrition, 135(6 Suppl), 1553S-1556S.

AAs responsible for MPS skeletal muscle protein synthesis following infusion of glucose and AA s in rats significant changes identified when Leu was present glucose glucose and BCAA glucose and Leu glucose and Val glucose and Ile Garlick, P. J. (2005). Journal of Nutrition, 135(6 Suppl), 1553S-1556S.

Protein timing after exercise

8 resistance-trained subjects a double-blind two-trial crossover design 376 kj consumed 20 min before a single bout ST as: PRO (18 g whey protein, 2 g carbs, 1.5 g fat) CHO (1 g whey protein, 19 g carbs, 1 g fat) resting energy expenditure (REE) and respiratory exchange ratio (RER) were measured 24 and 48 h after ST

No differences were observed in total energy intake, macronutrient intake, or HRT volume Protein ingested in the right time significantly increased REE at 24 hours post ST Hackney et al. (2010) Medicine and Science in Sports and Exercise, 42(5), 998-1003.

Timing before/after resistance training vs. morning/evening single-blind, randomized protocol, resistance-trained males (17) progressive RE during a 10-wk (4x/week) supplementation: whey isolate, carbs, creatin 1. group: immediately before/after RE 2. group: in the morning/evening (the hours not close to the workout) 1-RM squat and bench-press, DEXA, muscle biopsy Cribb & Hayes (2006) Medicine and Science in Sports and Exercise, 38(11), 1918-1925.

kg 140 130 120 All parameters were significantly increased (P < 0,05) if supplements were ingested close to resistance exercise. 26% bench-press kg 21% squat 180 160 140 110 kg 80 75 70 65 60 55 50 bench-press PRE-test LBM PRE-test bench-press POST-test 46 % LBM LBM POST-test 120 before/after RE morning/evening 15500 14500 13500 12500 11500 Cribb & Hayes (2006) Medicine and Science in Sports and Exercise, 38(11), 1918-1925. squat PRE-test CSA PRE-test squat POST-test 31 % hypertrophy CSA POST-test

Timing of post-exercise protein intake in elderly men 13 men (average age 74 y) 12 week resistance training program (3 times per week) after training oral protein in liquid form (10 g protein, 7 g carbohydrate, 3 g fat) was ingested: P0: immediately after exercise P2: 2 h after exercise Esmarck et al. (2001) The Journal of Physiology, 535(Pt 1), 301-311.

Timing of post-exercise protein intake in elderly men 50 5-RM 40 change (%) 30 20 10 CSA quadriceps fibre area P0 P2 0-10 Esmarck et al. (2001) The Journal of Physiology, 535(Pt 1), 301-311.

Fast vs. slow ingestion of protein immediately after RE: BOLUS: whey 25 g PULSE: whey 25 g (ten 2.5-g drinks every 20 min) BOLUS increased EAA distribution compared to PULSE BOLUS greater changes in the phosphorylation of Akt a mtor than PULSE (1-2 hours after RE) BOLUS MPS > PULSE MPS (1-5 h after RE) Fast distribution of AA into a muscle following RE activates cell signalization leading to increased MPS West et al. (2011) The American journal of clinical nutrition, 94(3), 795-803.

Snijders et al. (2015) Journal of Nutrition, 145(6), 1178-1184.

Snijders et al. (2015) Journal of Nutrition, 145(6), 1178-1184.

Dose of protein following exercise

How much protein following resistance exercise 6 healthy active males who had >4 mo of previous recreational weight-lifting experience unilateral lower-body resistance exercise whole-egg protein increase of Leu oxidation Maximal FSR observed when dose of protein reached 0,23 g/kg! Leu = 8,5% Moore (2009) American Journal of Clinical Nutrition, 89(1), 161-168.

How much protein 80-kg resistance-trained, young men unilateral exercise (8 10 leg presses and leg extensions; 80% 1-RM) 0, 10, 20, or 40 g of whey protein isolate immediately ( 10 min) after exercise Whey isolate 20-g was sufficient to maximally stimulate MPS in rested and exercised muscle A dose >20 g stimulated amino acid oxidation and ureagenesis. Witard (2014) American Journal of Clinical Nutrition, 99(1), 86-95.

MPS following to single dose of protein in young young men ( 22 years) dose 0 40 g Moore et al. (2015) Journals of Gerontology. Series A, Biological Sciences and Medical Sciences, 70(1), 57-62.

65 kg LLBM 70 kg HLBM ingestion of 40 g whey protein following whole body resistance exercise stimulates a greater MPS response than 20 g in young resistance trained men Macnaughton et al. (2016) Physiological Reports, 4(15), e12893.

MPS following to single dose of protein in elderly???????????????????????????????????????? dysregulation of intracellular signaling reduction in postprandial nutritive blood flow subclinical chronic inflammation greater splanchnic extraction of amino acids reduction in habitual activity elderly men ( 71 years) dose 0 40 g???????????????????????????????????????? Moore et al. (2015) Journals of Gerontology. Series A, Biological Sciences and Medical Sciences, 70(1), 57-62.

0 g 12 g 24 g 36 g Anabolic effect of beef in elderly men (59±2 y) Only beef 170 g (36 g of protein) significantly incresed MPS (both in rest and after exercise) 24 g and further 36 g of protein stimulated Leu oxidation Robinson et al. (2013) Applied Physiology, Nutrition, and Metabolism = Physiologie Appliquee, Nutrition et Metabolisme, 38(2), 120-125.

Is carbohydrate needed to further stimulate muscle protein synthesis/hypertrophy following resistance exercise? post-workout intake of carbohydrates is often claimed to by synergic to protein intake with respect to promoting a hypertrophic effect How important are anabolic properties of insulin form muscle hypertrophy? https://www.diapedia.org/type-1-diabetes-mellitus/2104315454/insulin-secretion-and-sensitivity

young men and women (n =21) ingested: 10 g EAA alone 10 g EAA with 30 g sucrose (EAA+CHO) 10 g EAA with 30 g alanine (EAA+ALA) FSR and phenylalanine kinetics (MPS,MPB,NB) were assessed at baseline and 60 and 180min following nutrient ingestion

Although responses were more robust in the EAA+CHO group and prolonged in the AA+ALA group, AUCs were similar among all groups for fractional synthetic rate, MPS, MPB, and NB. Glynn et al. (2013) Journal of Nutrition, 143(3), 307-314.

No differences were observed between treatments in whole body PB, PS, oxidation, whole body PNB balance, and FSR in skeletal muscle tissue. Coingestion of carbohydrate during recovery does not further stimulate post-exercise MPS when ample protein is ingested. Koopman et al. (2007) American Journal of Physiology. Endocrinology and Metabolism, 293(3), E833-842.

Carbohydrate does not augment exerciseinduced protein accretion versus protein alone after RE subjects consumed: 25 g whey 25 g whey + 50 g carbs insulin increased 5x in whey 17x in whey + carbs Phosphorylation of Akt was greater in whey + carbs very similar MPS in both cases insulin is not additive or synergistic to rates of MPS or MPB when CHO is co-ingested with a dose of protein that maximally stimulates rates of MPS Insulin (uu/ml) EAA (nmol/ml) MPS (%/h) 80 60 40 20 0 min 1400 1200 1000 800 600 min 0.12 0.08 0.04 0 PRO Staples et al. (2011). Medicine and Science in Sports and Exercise, 43(7), 1154-1161. PRO+CARBS Pre 0 30 60 90 120 150 180 PRO PRO+CARBS Pre 0 30 60 90 120 150 180 PRO PRO+CARBS Pre RE

AA in milk protein stimulate insulin Once physiological threshold is reached via AA consumption, adding carbs to the mix to further stimulate insulin spike seems to be Power, O., Hallihan, A., & Jakeman, P. (2009). Human insulinotropic response to oral ingestion of redundant in relation to native and hydrolysed whey protein. Amino Acids, 37(2), 333-339. doi:10.1007/s00726-008-0156-0 hypertrophic adaption. If the goal is to replenish glycogen stores quickly (e.g. training with high frequency) than carbs must be ingested immediately with proteins delaying by just 2 h decreases the rate of resynthesis by as much as 50% Power et al. (2009). Amino Acids, 37(2), 333-339. Ivy, J. L. (1998). International Journal of Sports Medicine, 19 Suppl 2, S142-145.

Can BCAA alone sustain MPS?

Leucine threshold in elderly EAA s 6,7 g with content Leu 1,7 g (26%) or 2,8 g Leu (41%) Leu in a mixture of EAA a can reverse an attenuated response of MPS in elderly but does not result in further stimulation of MPS in young subjects. Katsanos et al. (2006). American Journal of Physiology. Endocrinology and Metabolism, 291(2), E381-387.

WHEY 25 g of whey protein [Leu 3 g] LEU 6.25 g of whey protein with total leucine equivalent to WHEY [Leu 3 g] FED EAA-LEU whey protein with total EAAs equivalent to WHEY for all EAAs except leucine [Leu 0,75 g] EX-FED Churchward-Venne et al. (2012) The Journal of Physiology, 590(11), 2751-2765. only WHEY was able to sustain increased rates of MPS postexercise

Myofibrillar FSR was 22% higher (P = 0.012) in BCAA than PLA over the 4 h period following drink ingestion after an exercise. Conclusion: BCAAs alone, without concurrent ingestion of other EAA, protein, or macronutrients, stimulated a 22% greater response of myofibrillar-mps following resistance exercise compared with a placebo. The magnitude of this increased response was 50% less than the previously reported myofibrillar-mps response to a dose of whey protein containing similar amounts of BCAAs. These results demonstrate that BCAAs exhibit the capacity to stimulate myofibrillar-mps, however a full complement of EAA could be necessary to stimulate a maximal response of myofibrillar-mps following resistance exercise. Jackman et al. (2017) Frontiers in Physiology, 8(390).

Home message: 1. whey is a high quality protein 2. consume enough protein (20 25 g) with every single meal to stimulate MPS 3. consume 20 25 g protein immediately after RE (in case of whole-body exercise session can be even up to 40 g) 4. fast protein (hydrolysate) with carbs is beneficial for glycogen repletion 5. bolus better than pulse drinking after RE 6. carbs are not necessary to stimulate MPS 7. BCCAs (Leu) alone can not sustain MPS full spectrum of AAs is more effective