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Welcome to FCSN/PE 446

Sports Nutrition and Weight


Control
David L. Gee, PhD
www.cwu.edu/~geed

Energy Systems for


Exercise
FCSN/PE 446
Dr. David L. Gee
Professor of Food Science and Nutrition

Human Energy Systems


ATP-PC

System

adenosine triphosphate
phosphocreatine
Lactic

Acid System

anaerobic glycolytic pathway


Oxygen

System

aerobic metabolic pathways

ATP-PC Energy System


ATP Energy for muscle contraction

ATP-PC System
ATP
highest

rate of energy production


lowest total energy capacity
all energy for muscle contraction
must flow through ATP

ATP-PC System
Phosphocreatine
Rapid

equilibrium with ATP/ADP


Highest rate of energy
production
Lowest total energy production

Creatine as an Ergogenic Aid

Claims for creatine


(monohydrate)

EAS web page (2002)

...may boost muscle size and


strength, increase lean body
mass, delay fatigue, and speed
muscle recovery after exercise.

Creatine as an Ergogenic Aid


Creatine

Loading Protocol

25-30 grams/day for 3-5 days


3-5 grams/day for maintenance
or 3-5 grams/day for gradual loading
typical dietary creatine = 1g/d
cost (EAS Phosphagen, 3/02)

$16 for loading


$36 per month for maintenance ($432/yr)

Is Creatine an Erogenic Aid?


Levels

of evidence for
ergogenic effects

1.

Is there a sound hypothetical


mechanism explaining potential
ergogenic effects?

Levels of evidence for


ergogenic effects
2.

Are there biochemical


indicators that suggest
ergogenic effects?
3. Are there studies that
demonstrate improvement of
physical performance?

Creatine as an Ergogenic Aid


Theoretical
creatine

Basis

phosphate levels limit ATP


production during maximal exercise
Therefore, supplementation will
increase cellular CP levels and
increase high intensity performance

Creatine as an Ergogenic Aid


Biochemical

evidence

supplementation

of creatine does
result in increased muscle creatine
concentration
16% increase in muscle creatine after
6 day @ 20g/d
Hultman et al, JAP 81:232-237 (1996)

Creatine as an Ergogenic Aid


Scientific

Performance Evidence

Ideal investigation:
RCT: Randomized Controlled Trials
double blind - placebo trials

typically increases muscle Cr


typically results in increased LBM
0.7-1.6kg
water or protein ?
may impair performance

Creatine supplementation enhances muscular


performance during high-intensity resistant exercise.
JADA 97:765-770 (1997)

14 active men
randomized, double blind w/ placebo
25g Cr/day for 6 days
Tested on three occasions
Before supplementation
After 6 days of placebo capsule supplementation
After 6 days of either placebo or creatine capsule
supplementation

bench press (5 sets of 10 reps to failure)


squat exercise (5 sets of 10 reps to failure)

A.

The placebo effect:


by set 4 & 5, athletes
taking placebo after
T2 and T3 have more
repetitions.

B.

The creatine effect:


by set 3, 4, & 5, athletes
consuming Cr perform
better than pre-supp (T1)
or placebo (T2)

A.

Placebo effect only seen


in set 2

B.

Creatine improves jumpsquat peak power output


in all sets over pre-supp
period (T1) and over
placebo (T2) in sets 1, 2,
3, & 4

Creatine supplementation enhances muscular


performance during high-intensity resistant exercise.
JADA 97:765-770 (1997)

Conclusion:
One week of creatine supplementation
(25g/d) enhances muscular performance
during repeated sets of bench press and
jump squat exercise.

Creatine supplementation does not improve sprint


performance in competitive swimmers.
MSSE 28:1435-1441(1996)

28 trained competitive swimmers


randomized, double-blind placebo trials
5 days 20g creatine/day or placebo
25, 50, 100 meter trials, best stroke

Results
no significant differences in performance
times between trials or groups
no effect of Cr on post-exercise blood lactate

Creatine as an Ergogenic Aid


Many,

but not all studies


show increases in power
output
generally seen in high power,
repetitive exercise tests

Creatine as an Ergogenic Aid


No

(?) long term safety tests

No consistent reports of
adverse affects
Few

studies with
adolescents
Recommendations?

ACSN Consensus Statement


Creatine Supplementation
MSSE March 2000
Oral Cr increases muscle C~P
3g/d over time = 20g/d loading
Exercise performance involving short
periods of extremely powerful activity
can be enhanced, especially during
repeated bouts of activity.

ACSN Consensus Statement


Creatine Supplementation

There is no definitive evidence that Cr


supplementation causes GI, renal, and/or
muscle cramping
Cr exhibits small but significant
physiological and performances changes
are realized during very specific exercise
conditions
apparent high expectationsare
inordinant.

Creatine as an Ergogenic Aid


Miscellaneous information

Creatine kinase
ineffective as oral supplement
blood levels indicate muscle damage

Creatinine
waste product of creatine metabolism
blood levels reflect renal function
urine levels reflect
Total muscle mass
Dietary intake of creatine

CK

Dietary Supplements as Ergogenic Aids:


Let the Buyer Beware!

Dietary Supplement Health Education Act


(DSHEA)
Labeling of dietary supplements follow same
laws as for foods (NLEA).
Only approved health claims allowed
structure/function claims allowed

Unlike pharmaceutical drug regulations


No proof of safety required
No proof of effectiveness required
No effective regulation of product contents or purity

Dietary Supplements:
The NFL Players Association Recommendation
http://www.nflpa.org/members/main.asp?subPage=Steroid+Policy

As the Policy clearly warns, supplements are not regulated or


monitored by the government. This means that, even if they are
bought over-the-counter from a known establishment, there is
simply no way to be sure that they:
(a) contain the ingredients listed on the packaging;
(b) have not been tainted with prohibited substances; or
(c) have the properties or effects claimed by the manufacturer or
salesperson.

Therefore, if you take these products, you do so AT YOUR


OWN RISK! The risk is at least a 4-game suspension without pay
if a prohibited substance is detected in your system. For your own
health and success in the League, we strongly encourage you to
avoid the use of supplements altogether, or at the very least to be
extremely careful about what you choose to take.

NCAA: Permissible Nutritional Supplements


NCAA Bylaw 16.5.2.2 (2000) (web page link)

Supplements NCAA institutions can provide to


athletes
Non-muscle building nutritional supplements

Vitamins and minerals


Energy bars
Calorie replacement drinks (Ensure, Boost)
Electrolyte replacement drinks (Gatorade, Powerade)

Non-Permissible

creatine
Amino acids
Carnitine
Protein-powders and others

Lactic Acid System


Anaerobic
Uses

glycolysis

muscle glycogen, blood glucose,


liver glycogen as substrates (not FAT
or PRO)
High rate of ATP energy production
Primary fuel in sprint-type activities (a
few seconds - few minutes)

Lactic Acid System


Important

when:

Activity longer than a few seconds


creatine-P depleted/limited

Activity too intense for aerobic metabolism


oxygen delivery limited
limited rate of O2 :
uptake in lung
transport and delivery to muscle cell
transport and delivery to mitochondria

Lactic Acid System


Lactic acid is the end product
Low total energy capacity

lactic acidosis
Inhibits glycolytic enzymes

Training effects
improved aerobic capacity reducing lactate production
improved removal of lactate

Ergogenic aids
bicarbonate loading

Oxygen Energy System

Oxygen Energy Systems


Aerobic

carbohydrate
metabolism
glycolysis, Krebs cycle, electron transport
system

lower rate of ATP energy production


high total energy capacity
primary source of energy for higher
intensity endurance events (~< 30 min)

09.06 Aerobic Respiration Overview


Slide number: 2
Glucose

Plasma
membrane

Mitochondrion
Cytoplasm

Extracellular fluid

Copyright The McGraw-Hill Companies, Inc. Permission required for reproduction or display.

09.06 Aerobic Respiration Overview


Slide number: 4
Glucose

Glycolysis

Pyruvate

ATP
NADH

Acetyl-CoA

NADH

Plasma
membrane

Mitochondrion
Cytoplasm

Extracellular fluid

Copyright The McGraw-Hill Companies, Inc. Permission required for reproduction or display.

09.06 Aerobic Respiration Overview


Slide number: 6
Glucose

Glycolysis

Pyruvate

ATP
NADH

Acetyl-CoA
Krebs
cycle

NADH
H2O

ATP
NADH
on tr
r
t
c
e
l
E

Plasma
membrane

ste
y
s
t
or
ansp

Mitochondrion
Cytoplasm

ATP

Extracellular fluid
CO2

Copyright The McGraw-Hill Companies, Inc. Permission required for reproduction or display.

O2

Oxygen Energy Systems


Fat

oxidation

Beta-oxidation, Krebs cycle, Electron


transport system

Lowest rate of ATP-energy production


Highest total energy capacity
Primary source of energy during lower
intensity endurance events (~>30 min)

Oxygen Energy Systems


Protein

oxidation

Amino acid oxidation, Krebs cycle, Electron


transport system

Low rate of ATP-energy production


Limited total energy capacity
significant source of energy during long
endurance events

% Contribution of Aerobic and


Anaerobic Energy Sources
120
100
80
Anaerobic
Aerobic

60
40
20
0
10s

1m

2m

4m

10m

30m

60m

130m

Human Energy Stores


Sources of energy for energy systems

ATP-PC
Carbohydrates

Muscle glycogen
Blood glucose
Liver glycogen

Human Energy Stores


Fats

- Triglycerides

Adipose triglycerides
Muscle triglyceride

Hormone sensitive lipase


Activity enhanced with caffeine

Ketone bodies
partially oxidized fatty acids
produced in liver, burned in muscle
significant source of energy during prolonged endurance
exercise

Human Energy Stores


Proteins
direct

muscle oxidation
(branched chain amino acids)
gluconeogenesis in liver from
amino acids

Exercise Energy Metabolism:


Examples

data

of experimental

Exercise Energy Metabolism:

Examples of
experimental data

Example 1:

Metabolic Fuels During


Intense Exhaustive Exercise
3

one minute sprints with one


minute rest
muscle needle biopsy
prior to
15 sec post-exhaustion (exhaustion)
30 minutes post-exhaustion
(recovery)

Example 1:

Metabolic Fuels During


Intense Exhaustive Exercise

initial

ATP
(umol/g)
4.6

PC
(umol/g)
17

exhaustion

3.4

3.7

recovery

4.0

18.8

Example 1:

Metabolic Fuels During


Intense Exhaustive Exercise

Glycogen

Lactate

initial

88 ug/g

1.1 umol/g

exhausted

58

30.5

recovery

70

6.5

Key Points

In repeated one minute sprints


Lactic acid system primary source of fuel
[lactic acid] increases 30-fold resulting in
lactic acidosis
ATP & C~P are regenerated quickly after
exercise
Elevated lactate seen 30 minutes after
exercise

Example 2:

Glycogen Utilization During


Endurance Exercise

Protocol

Trained and untrained runners


Treadmill running at ~ 70% VO2 max
Run to exhaustion
Measure muscle glycogen content every
20 minutes until exhaustion

Example 2:

Glycogen Utilization During


Endurance Exercise
Minutes
exercise
0
20
40
60
80
90

Glycogen
(untrained)
94 (umol/g)
39
22
11
0.6 (exhausted)

Glycogen
(trained)
100 (umol/g)
55
39
14
11
0.2 (exhausted)

Key Points
Glycogen primary source of fuel in
exercise lasting 60-90 minutes
Glycogen depletion associated with
fatigue
Rate of glycogen utilization rate higher
early in exercise, lower late in exercise
Utilization of glycogen lower in trained
athletes

Example 3:

Glycogen Degradation Rate During


Exercise

Protocol
Trained and untrained subjects
Treadmill running at different % VO2 max
Muscle biopsies to determine rate of
muscle glycogen utilization

Example 3:

Glycogen Degradation Rate During


Exercise

Key Points
Rate of glycogen utilization directly
related to intensity of exercise
Trained athletes utilize glycogen at
lower rates than untrained subjects at
same relative %VO2

More efficient delivery of oxygen and


mobilization/oxidation of stored fats.

Example 4:

Effect of Glycogen Level on Rating of


Perceived Exertion

Protocol

Trained runners
Treadmill test at %70% of VO2max
Muscle biopsies for glycogen determination
RPE evaluation

Key Points
Glycogen utilization rate highest early in
exercise
Muscle glycogen concentration
inversely related to rating of perceived
exertion

Example 5:

Effect of Initial Muscle Glycogen Levels


and Endurance
Protocol

Fed trained athletes diets for 4 days


either
Low (10%)
Moderate (50%)
high carbohydrate (85%)diets

Treadmill running at 65% VO2max


Muscle biopsy for glycogen analysis
prior to treadmill run

Example 5:

Effect of Initial Muscle Glycogen Levels and


Endurance

High carb diet

Moderate carb diet

Low carb diet

Key Points
Initial Glycogen Levels and Endurance
During treadmill running, time to
exhaustion is correlated with initial
muscle glycogen content
Muscle glycogen content is affected by
diet

High carb diets promote glycogen storage

Example 6a:

Muscle Glycogen and Soccer Performance


(Agnevik, 1970)

Example 6b:

Muscle Glycogen and Soccer Performance


Saltin, 1973

Key Points
Diet and Soccer Performance
Glycogen depletion is possible during
soccer play
Initial glycogen content affects time
spent running and total active time

High glycogen allows for more running and


total activity during soccer games

Example 7:

Effect of Successive Days of Intense Training on


Glycogen Content
Costill & Miller (1980)

Trained endurance runners


3 successive days of running 10 miles
at 80% of VO2 max

Dietary intake of CHO


58% of Calories
70% of Calories

Example 7:

Effect of Successive Days of Intense Training on


Glycogen Content
Costill & Miller (1980)

Key Points:
Effect of Successive Days of Intense Training on
Glycogen Content

Glycogen depletion can occur with


successive days of intense training
Even when individual training day is not
glycogen depleting

High carbohydrate diets promote


replacement of glycogen used during
exercise
Helps prevent glycogen depletion during
successive days of training

Metabolic Causes of Fatigue During


Exercise.
Table 3.9 (Williams)

Decreased

Substrates

Levels of Energy

decreased

phosphocreatine levels
decreased muscle glycogen
decreased blood glucose
hypoglycemia

Metabolic Causes of Fatigue During


Exercise.
Table 3.9 (Williams)

Decreased Levels of Energy Substrates


(cont.)

decreased blood branch-chain amino acids


Significant source of energy for muscle during endurance exercise
Central Fatigue Hypothesis (increased formation of depressant
neurotransmitters)

Decreased blood BCAA during exercise


Increase blood tryptophan:BCAA ratio
Shared blood:brain barrier transport system
Increased brain tryptophan
Increased synthesis of serotonin from tryptophan
Increased feeling of fatigue

Metabolic Causes of Fatigue


During Exercise.
Disturbed

Acid-Base Balance

lactic acidosis

Decreased

Oxygen Transport

decreased blood volume due to


dehydration
High altitudes
Nutritional anemias

Metabolic Causes of Fatigue


During Exercise.
Increased

Core Body
Temperature
dehydration
environmental conditions

Disturbed

Electrolyte Balance

high sweat loss


no electrolyte replacement

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