23/09/16

1

Muscle Hypertrophy What are the key nutritional

considerations and how can we manipulate them for maximal results?

Martin MacDonald, BSc MSc PgDip RNutr

About Me Do I Even Lift?

The Irrelevant Stuff

  Registered Nutritionist (RNutr)   Published in Peer Reviewed Journal

Human angiotensin-converting enzyme I/D and alpha-actinin 3 R577X genotypes and muscle functional and contractile properties. [Experimental Physiology, 2009; 94(1):81-9]

  Qualified Higher Education Lecturer •  Lecturer at 2 Academic Institutions

  2 Postgraduate degrees from recognised academic institutions •  Clinical Nutrition & Sports Nutrition

  Undergraduate degree •  Sport and Exercise Nutrition

  Vocational Qualifications •  ISAK accredited & CSCS •  REPS Level 2 (just to be sure)

23/09/16

2

STAND G41

Key Considerations for Muscle Hypertrophy

Factors that we can manipulate

Task: Muscle Hypertrophy

  What dietary factors can we alter to positively affect muscle hypertrophy? •  Come up with 8-10 factors

  What concepts do these rely on? •  Leucine Threshold •  Refractory period •  MPS/MPB •  Enhanced training

23/09/16

3

Concepts and Outcomes

  Leucine threshold for maximally stimulating MPS •  0.3-0.5g/kg Protein or 2.5-3.5g of Leucine – Rahimi (2011)

  Refractory period •  Optimal number of feedings – Stark et al. (2012)

  Maximally reducing MPB •  Energy intake? Protein? Protein Type?

  Satellite cell proliferation •  Aka… creatine – Oslen et al. (2006)

  Anything that allows effective/enhanced training •  Carbohydrates – Staples et al. (2015)

•  Supplements

Muscle Hypertrophy Hierarchy of Importance

Task: Muscle Hypertrophy Hierarchy

  What is most important? •  Total Protein •  Protein Frequency •  Energy balance •  Micronutrients •  Protein Timing •  Protein Quality •  CHO •  Fat •  Supplements (Creatine, Beta Alanine, Caffeine

23/09/16

4

Muscle Hypertrophy Hierarchy

Adherence

Macronutrients

Permissive Nitrogen

Protein Frequency

Energy Balance

Ergogenic Aids

Nutrient Timing

CHO FAT PRO

Total

Protein

Protein Quality

Micronutrients

Total Protein

  Only indirectly relevant for muscle gain •  Total protein is an indirect consequence of other more

important factors i.e. frequency and LT

  Muscle retention   Health and disease •  Satiety •  Weight Loss

Energy Balance/Calories

  “Once individual protein requirements are met, energy content of the diet has the largest effect on body composition.” – Rozenek et al, (2002)

  Without nitrogen, there is no protein   Inadequate energy doesn’t undermine muscle gain if protein is adequate

23/09/16

5

Muscle Gain during Caloric Deficit

  Control: 1.2g/kg protein vs. PRO Group: 2.4g/kg protein •  Hypocaloric conditions (~ 40% reduction) •  4 week intervention in trained men •  Resistance and anaerobic exercise 6 d/wk

  Fat mass decreased in both groups •  Significantly greater fat loss in the PRO group

  LBM •  PRO group (+1.2kg) CON group (+0.1kg)

  Also see Garthe et al. (2011), Haakonssen et al. (2013), Josse et al. (2010)

Longland et al. (2016)

Muscle Gain during a Caloric Deficit

Adapted from Longland et al. (2016)

PROCON

20-2-4-6

(kg)

*

*

BM

LBM

FM

Protein Frequency Distribution

23/09/16

6

‘Muscle Full’ effect

Adapted from Atherton & Smith (2012)

0 100 200 300 100 200 300Time (min) Time (min) + 24 h

Exercise Bout

0

FSR

Dat

a Sp

an %

0

50

100FS

R D

ata

Span

%

0

50

100Feeding Alone

Feeding Plus Ex Feeding

Alone Feeding 24h Post Ex

Muscle Full Muscle Full

Delaying of the ‘muscle-full’ signal in response to nutrition persists even 24 h beyond a single exercise bout

‘Muscle Full’ effect

  Anabolic response to feeding is a transient process   Once enough protein is provided to saturate the muscle, the ‘muscle full’ effect is as follows: •  Following a lag period of ~ 30 mins, MPS increases (~ 3-

fold) •  MPS peaks at ~ 1.5 hr before returning to baseline by 2 hr •  This occurs DESPITE continued increased availability of

circulating AAs and sustained anabolic signalling

  The muscle becomes refractory to stimulation despite sustained elevations of AAs ‘muscle full’ effect

Atherton & Smith (2012)

Adapted from Bohé et al. (2001)

“The results suggest that MPS responds rapidly to increased availability of

AAs but is then inhibited, despite continued AA availability.”

Prot

ein

Synt

hesi

s (%

h-1)

0.30.20.10

During AA infusion (min)

* *

Basal 0-30 30-60 60-120 120-360

23/09/16

7

How much protein? Exactly.

How much protein for maximal hypertrophy?

  REGULAR servings of protein (4-6 servings/day)   During a surplus/maintenance   Meals •  2-4 x 0.4-0.5g/kg

  A recovery shake… •  0.3g/kg

  Plus a slightly larger bolus before bed… •  1 x 0.5-0.6g/kg of slow release protein e.g. casein

  = ??   Stay upper end during a deficit…

  To optimise maximal muscle gain: •  Aim for 4-6 protein feeding/day •  Ensure each serving contains 0.3-0.5g/kg Protein or

2.5-3.5g of Leucine •  Eat in a slight calorie surplus

  It may be prudent to periodise carbohydrate around training to maximize training quality/performance

SUMMARY

23/09/16

8

Questions?

STAND G41