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Sports Performance

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Sports Performance & Nutrition in the FLT Context Dr. Jeffrey Tucker Diplomate American Chiropractic Rehabilitation Board 310-470-4511 www.DrJeffreyTucker.com – PowerPoint PPT presentation

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Title: Sports Performance


1
Sports Performance Nutrition in the FLT Context
  • Dr. Jeffrey Tucker
  • Diplomate American Chiropractic Rehabilitation
    Board
  • 310-470-4511
  • www.DrJeffreyTucker.com

2
Thank you
  • for allowing me the opportunity to share this
    information with you. I hope you enjoy this
    material and I appreciate your feedback.

3
Objectives
  • Following this presentation the student will be
    able to
  • Understand how nutrient timing impacts body
    composition.
  • Define interval training exercise.
  • Discuss which exercises are the most beneficial.
  • Describe how to increase muscle mass.
  • Utilize FLT food plans exercise.

4
ADDITIONAL GOALS OF MY PROGRAM
  • ?? Prevent Injury
  • ?? Decrease Body Fat
  • ?? Increase Lean Muscle Mass
  • ?? Increase Strength
  • ?? Increase Endurance
  • ?? Increase Flexibility
  • ?? Increase Performance

5
Tools? Diet, Supplements, Exercise
  • Diet is the best tool for fat loss. We agree that
    the Mediter-ranean diet is the best.
  • Supplements depend on the individual.
  • Exercise changes the musculo-skeletal system. We
    may not all agree on what is the best.

6
Want to lose weight?
  • Lift weights, not light weights.
  • Follow the food plan.
  • Stop doing conventional aerobics.
  • Journal. Write down what you eat.
  • Body composition (BIA).
  • Take UltraMeal Plus BioPureProtein.

11/21 3/17
Lbs 178 170
body fat 34.8 28.4 - 6.4
Body fat wt 62.0 48.2 -13.8
Lean wt 116.0 121.8 5.8
BMR 1601 1681 80
7
But I Dont Want to Get All Bulky
  • This is a myth.
  • That thought process is the biggest cop out in
    history.
  • Do you know how hard it is to gain muscle?

8
Measure Program
  • Dr. Tucker How much do you weigh today?
  • Client 10 pounds too much
  • Dr. Tucker Yea, but how much do you weigh now?
  • Client I dont know, I never weigh myself
  • Dr. Tucker Lets go find out
  • BIA
  • Food plan
  • Supplements (UltraMeal, BioPureProtein)
  • Determine protein intake
  • Train free weight program

9
Solutions
  • My average client comes in because of
    pain/discomfort/fatigue. Solution pain relief.
  • Want knowledge on corrective exercises. Solution
    One-on-one training or small group exercise
    classes.
  • Want to lose weight or improve exercise
    performance. Solution FLT food plan, one-on-one
    training or small group exercise classes.
  • The average client adapts to exercise programs in
    as little as four weeks. Solution Write programs
    not workouts.
  • Make sure you have future appointments to change
    products, repeat body composition tests and
    change workouts!

10
Program Design For Weight Loss Sports
Performance
  • Food plan
  • Walking program
  • Bike
  • Intervals
  • Free weights
  • Small group exercise classes
  • Increase protein using UltraMeal BioPureProtein

11
Program Design For Beginners
  • Start walking, progress to inclines, and at the
    same time familiarize yourself with the bike.
  • Alternate steady state walks and rides for 2-3
    weeks on an every other day basis.
  • Use walk HR minus 5 beats for the bike.
  • Continue to monitor rating of perceived exertion
    (RPE) and talk test.
  • No intervals for weeks 1-3.

12
Instructions for Rating of Perceived Exertion
(RPE) Scale
  • While doing physical activity, we want you to
    rate your perception of exertion. This feeling
    should reflect how heavy and strenuous the
    exercise feels to you, combining all sensations
    and feelings of physical stress, effort, and
    fatigue. Do not concern yourself with any one
    factor such as leg pain or shortness of breath,
    but try to focus on your total feeling of
    exertion.

13
Rating of Perceived Exertion
  • Look at the rating scale below while you are
    engaging in an activity it ranges from 6 to 20,
    where 6 means "no exertion at all" and 20 means
    "maximal exertion." Choose the number from below
    that best describes your level of exertion. This
    will give you a good idea of the intensity level
    of your activity, and you can use this
    information to speed up or slow down your
    movements to reach your desired range.
  • Try to appraise your feeling of exertion as
    honestly as possible, without thinking about what
    the actual physical load is. Your own feeling of
    effort and exertion is important, not how it
    compares to other people's. Look at the scales
    and the expressions and then give a number.
  • 6  No exertion at all
  • 7    Extremely light (7.5)8
  • 9  Very light
  • 10
  • 11  Light
  • 12
  • 13  Somewhat hard
  • 14
  • 15  Hard (heavy)
  • 16
  • 17  Very hard
  • 18
  • 19  Extremely hard
  • 20  Maximal exertion
  • 9 corresponds to "very light" exercise. For a
    healthy person, it is like walking slowly at his
    or her own pace for some minutes
  • 13 on the scale is "somewhat hard" exercise, but
    it still feels OK to continue.
  • 17 "very hard" is very strenuous. A healthy
    person can still go on, but he or she really has
    to push him- or herself. It feels very heavy, and
    the person is very tired.

14
Talk Test
  • This method of measuring intensity is simple. A
    person who is active at a light intensity level
    should be able to sing while doing the activity.
    One who is active at a moderate intensity level
    should be able to carry on a conversation while
    engaging in the activity. If a person becomes
    winded or too out of breath to carry on a
    conversation, the activity can be considered
    vigorous.

15
Run vs. Bike
  • You cant run to get fit, you need to be fit to
    run.
  • The bike gives you maximum metabolic disturbance
    with minimal muscular disruption.

16
Run vs Walk
  • 20 min _at_ 7.5 mph (8 min mi) 2.5 mi 250 cal
  • 20 min _at_ 3 mph 1 mi 100 cal
  • Its more about calories per minute of exercise
    than distance covered. The bottom line to the
    intensity question is the higher the intensity,
    the more calories will be expended. The more
    energy expended per minute, the more efficient
    your exercise time will be for fat loss.

17
What is interval training?
  • Interval training is broadly defined as
    repetitions of high-speed/intensity work followed
    by periods of rest or low activity.
  • Take walking. If you're in good shape, you might
    incorporate short bursts of jogging into your
    regular brisk walks. If you're less fit, you
    might alternate leisurely walking with periods of
    faster walking. For example, if you're walking
    outdoors, you could walk faster between certain
    mailboxes, trees or other landmarks.

18
What can interval training do for me?
  • Whether you're a novice exerciser or you've been
    exercising for years, interval training can help
    you jazz up your workout routine. Consider the
    benefits
  • You'll burn more calories. The more vigorously
    you exercise, the more calories you'll burn
    even if you increase intensity for just a few
    minutes at a time.
  • You'll improve your aerobic capacity. As your
    cardiovascular fitness improves, you'll be able
    to exercise longer or with more intensity.
    Imagine finishing your 60-minute walk in 45
    minutes or the additional calories you'll burn
    by keeping up the pace for the full 60 minutes.
  • You'll keep boredom at bay. Turning up your
    intensity in short intervals can add variety to
    your exercise routine.
  • You don't need special equipment. You can simply
    modify your current routine.

19
What about 20 minutes of intervals?
  • 5 min warm-up _at_ 7.5 .6 mi 60 cal
  • 5x 1 min w/ 2 min rest approx 1 mile 100 cal
  • 5 min of work to burn 100 calories
  • Total calories burned? 160? Or more? Are you
    burning without moving during the rest?

20
You keep burning calories at an increased rate
after an interval training
  • You need to develop an aerobic base in your
    program but, you must progress to intervals if
    you want real results in both fitness and fat
    loss.
  • The bottom line to the intensity question is the
    higher the intensity, the more calories will be
    expended. The more energy expended per minute,
    the more efficient your exercise time will be for
    fat loss.

21
How to design and implement an interval training
program for an unfit person
  • Foam roll.
  • Stretch/Lengthen muscles.
  • Free weights.
  • Walk, bike, inclines.
  • Begin with 15 sec, 30 sec, or 1 min intervals
    around Talk Test with 3-4 minutes rest.
  • Rating of perceived exertion (RPE).

22
How do I do that?
  • Monitor breathing and heart rate. The point at
    which breathing becomes labored and talking more
    difficult will be slightly above Lactate
    Threshold.
  • How does this info help?
  • Perform intervals that take people up to vigorous
    rating on the talk test.

23
Interval Training
  • Switch bike workouts to 1 min all out work with
    heart rate recovery.
  • 1 min all out sprint followed by whatever
    length of recovery is necessary to get the client
    back below 60 MaxHR. Usually 2-4 min.

24
Calculating Max HR Miller Formula
  • 217 - (.85x Age)
  • 45 year old example (.85 x 45 38.25)
  • 217-38 189
  • For bike heart rates subtract 5 BPM

25
60 of MaxHeartRate
  • .6 x 189 112
  • 15 second sprint, recover to 112, repeat. Start
    with 10 min. Add 2 min per week.
  • Dont worry about the recovery time.
  • Do interval training at the end of work out. I
    think 20 min is maximum time (ride time rest
    time).
  • Clients can do this up to 4 times per week.

26
How Do I Integrate These Techniques Into My
Program Design
01/04/07 177 lbs. body fat 26.8 04/07/07 164 lbs (-13) body fat 22.6 -4.2
Body fat 47.5 lbs Body fat 37.0 lbs -10.5
Lean 129.5 Lean 127.0 -2.5
  • First off it is dependent on my clients ability
    and their goal(s) not everyone will need
    everything
  • You can use one type of workout for a 3-6 weeks
    (or more if desired) and then move into the next
    workout
  • For example
  • 4 weeks of Walking/Interval/Core Work
    (Stabilization training), then 4 weeks of
    Band/Strength Training, then 4 weeks of Weight
    Training.

27
Meal Timing Plus Weight Training
  • 13 men (74 yr of age) trained them 12 weeks, 3 x
    week with weights.
  • Took a liquid meal (10 g protein, 7 g carbo, 3 g
    fats) either
  • IMMEDIATELY AFTER TRAINING
  • 2 HOURS AFTER TRAINING
  • Esmark et al.

28
Journal of Physiology (2001), Esmark et al.
  • Quadriceps muscle size increased 7 (5 minutes
    post exercise).
  • Muscle fiber cross-sectional increased 24 in the
    group that took the supplement immediately after
    training.
  • Those that ingested the drink within 5 minutes
    after the workout had a 1.8 increase in lean
    body mass.
  • Those that drank 2 hours after the workout
    actually decreased their lean body mass by 1.5.
  • No changes in muscle size occurred in the group
    that took the supplement 2 hours after training.
  • Based on these findings, it appears that the
    timing of protein intake is important for protein
    synthesis and muscle growth. The question is
    whether this particular combination (10-g
    protein, 8-g carb, and 3-g fat) is the ideal
    post-workout supplement. For bodybuilders seeking
    mass this post workout mixture seems pretty weak.

29
Conclusion
  • For the elderly, taking a protein-based
    supplement immediately after exercise is better
    than waiting 2 hours after exercise.
  • Esmark et al, 2001 J Physiol

30
Protein pre- post-traininggood
  • 14 weeks of resistance training combined with
    timed ingestion of isoenergetic protein versus
    carbo supplementation on muscle fiber hypertrophy
    mechanical muscle performance (Metabolism
    2005).
  • Supplementation was administered before
    immediately after each training bout, , in
    addition, in the morning on non-training days.

31
Results
  • After 14 weeks of resistance training, the
    protein group showed hypertrophy of type 1 and
    type 2 muscle fibers.
  • No change above baseline occurred in the CHO
    group.
  • Eat protein after workouts, not just veges.

32
Conclusion
  • A minor advantage of protein supplementation over
    carbohydrate supplementation during resistance
    training on mechanical muscle function was found.
    However, the present results may have relevance
    for individuals who are particularly interested
    in gaining muscle size. (Metabolism 2005 Feb
    54(2)151-6 Andersen LL)

33
Protein intake
  • The Institute of Health's Dietary Reference
    Intake (DRI) recommendations allow for a wide
    range of protein intake -- anywhere from 10 to
    35 of total calories -- for normal, healthy
    adults. For example, on an 1,800 calorie diet,
    you could safely consume anywhere from 45 grams
    (that's 10 of calories) to 218 grams (35) of
    protein per day.

34
Food  Protein grams
  • 1 ounce meat, fish, poultry 7 grams of protein 
    1 large egg  6 4 ounces milk  4 4 ounces
    low-fat yogurt  6 4 ounces soy milk  5 3 ounces
    tofu, firm  13 1 ounce cheese  7 1/2 cup
    low-fat cottage cheese  14 1/2 cup cooked kidney
    beans  7 1/2 cup lentils  9 1 ounce nuts  7 2
    tablespoons peanut butter  8 1/2 cup vegetables 
    2  1 slice bread  2  1/2 cup of most
    grains/pastas  2

35
Including more lean protein in your daily diet
  • 1) Protein shakes 25-30 grams.
  • 2)Take protein bars with you to the gym and
    enjoy them as a post-workout booster. 3) Make
    your breakfast with egg whites. 4) Snack on
    fat-free mozzarella cheese. 5) Use a whole cup
    of milk on your cereal. 6) Try smoked salmon or
    one of the new lean sausages for breakfast. 7)
    Take along a hard-boiled egg for an easy snack.
    8) Add tofu at meals and snacks. 9) Choose
    round or tenderloin cuts of meat.

36
Protein Exercise Good
  • Protein synthesis needs to be the focus of our
    recovery intervention.
  • Pre-workout meals actually enhance muscle blood
    flow nutrient delivery during exercise. The
    insulin stimulated by food intake, actually
    enhances blood flow and subsequent nutrient
    delivery to muscles (Coggins et al., 2001).
  • Pre-workout meals, nocturnal feedings, and
    multiple post workout drinks are more beneficial
    than a single post workout drink.

37
Protein Exercise Good
  • Liquid pre workout meal consumption dramatically
    increases muscle blood flow and protein synthesis
    (Tipton et al., 2001). This elevation in muscle
    growth is at least twice that observed with the
    same drink taken post workout (Tipton et al.,
    2001)!
  • The post workout window lasts at least 24
    hours.
  • Consuming a protein shake immediately after
    training hinders optimal results.

38
Implementing a Program Mini-Summary
  • Utilize nutrient timing.
  • Night time feedings, breakfast, preworkout meals,
    and multiple post workout meals can be more
    beneficial for muscle growth than a single post
    workout meal.
  • Eat frequent small meals.

39
Post exercise meal should have/be
  • Liquid ease of consumption rapid
    replenishment of fluids.
  • Contain electrolytes which may accelerate
    rehydration by speeding intestinal reabsorption
    of fluids improve fluid retention.
  • Contain rapidly digesting, high glycemic carbs.
  • Contain rapidly digesting protein with a complete
    essential amino acid profile (i.e. whey protein
    concentrates, EAA).
  • As little as 100 calories might help.
  • Based on limited data, pre-workout
    supplementation may be better than post-workout
    (all other things being equal).

40
My Group Exercise Experience (60 minute class)
  • Body-weight exercises get people on their feet.
    Thats where life is.
  • Always do gluteal muscle activation.
  • Band circuits/Gymsticks of 12-18 exercises
    performed at the maximum speed and effort.
  • Good form could be maintained for 30-60 seconds
    with intensities of 50-60 percent 1 RM (20-30
    repetitions).

41
My Experience
  • If you are entering into a workout and feeling
    like you cant perform at least 1-3 percent
    better than your last workout, you probably need
    more rest.

42
I recommend
  • Include INTERVAL training, hill repeats, or
    Fartlek work (speed play) at a rate of 1-2 times
    weekly.
  • Cardiovascular exercise produces elevated levels
    of the catabolic (tissue destructive) hormones
    called glucocorticoids. These reduce muscle mass
    if repeatedly elevated blood levels exist.

43
What you should take away
  • Sprinters are some of the leanest athletes in the
    world. Olympic Weight Lifters are predominantly
    lean.
  • An increased post-exercise metabolism (plus good
    nutrition), resistance training and sprint type
    training cause elevated levels of anabolic
    (tissue-building) hormones.

44
What you should take away
  • Food Plan Mediterranean Diet.
  • Recognize the limitations of aerobic exercise for
    reducing body fat and elevating metabolism.
  • Appreciate the metabolic benefits of functional
    free weight training interval training.
  • Develop a fat burner resistance training circuit.

45
Dr. Tucker
  • Any exercise that increases the size of muscle
    cells will boost your metabolism for optimal fat
    loss, i.e. resistance training.
  • Weight training sessions between 30-45 minutes,
    there is a post workout elevation in metabolism
    spanning from 14-48 hours, yet with steady state
    aerobic training the response is comparatively
    miniscule.

46
Thank you!
  • www.DrJeffreyTucker.com
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