Better Than Steroids Dr. Warren Willey, DO CEO/CMO The Fitness - - PowerPoint PPT Presentation
Better Than Steroids Dr. Warren Willey, DO CEO/CMO The Fitness Medicine Clinic and Physicians Immediate Care Center Founder Walk In Weight Loss Founding Diplomat: American Board of Holistic Medicine Diplomat: American Board of Family Practice
Better Than Steroids
CEO/CMO The Fitness Medicine Clinic and Physicians Immediate Care Center Founder – Walk In Weight Loss Founding Diplomat: American Board of Holistic Medicine Diplomat: American Board of Family Practice Diplomat: American Board of Urgent Care Medicine Diplomat: American Board of Bariatric Medicine
Today Goal’s
– Post workout meal
Absolutes in sports and health
Food Groups
Weight Gain/Weight Loss:
– Intake vs. Output
– Storage vs. Burning
– Utilizing what is available (oxidation)
Bariatric Principles
– Lean body mass contains only 363 kcal/lb, i.e. muscle is 20% protein, 80% water
mass
– If a 1,000 kcal deficit targets lean body mass, one can lose 2 ¾ lb. per day – Quality weight loss must be paced!
How Steroids Work
that:
– regulates growth – alters body mass – direct reproduction – control behavior – regulate minerals in the body
How Steroids Work
hormones created to duplicate the beneficial aspects of testosterone.
How Steroids Work
steroids tell the muscle cells to:
– Increase protein synthesis, which allows the muscle to grow faster, recover quicker, etc.
How Steroids Work
steroids tell the muscle cells to:
– Increases creatine phosphate synthesis, the substrate needed for energy, (i.e. makes you stronger)
How Steroids Work
steroids tell the muscle cells to:
– Increase the storage of glycogen in the muscle cell, which increases the cell’s size by the amount of glycogen and by the accompanying water that comes with it.
How Steroids Work
steroids tell the muscle cells to:
– Increase nutrient uptake by the cell
How Steroids Work
What Happens During Exercise?
What Happens During Exercise?
and creatine phosphate (CP)
epinephrine, and norepinephrine are elevated.
– all break down muscle!
What Happens During Exercise?
after!
Muscle Physiology 101
Muscle Physiology 101
intensity of exercise all cause specific metabolic conditions that result in one of two things: A state of anabolism (growth, tissue repair, etc.) or a state of catabolism (tissue breakdown).
Muscle Physiology 101
important as what your meal consists
Muscle Physiology 101
post‐exercise meal, done at the right time, has the potential to keep your body in a catabolic state.
proper post‐exercise nutrition, at the right time, muscle breakdown occurs and all that hard work you just put in has been futile.
Muscle Physiology 101
– Two groups: subjects trained 3 times a week for 12 weeks
protein‐containing drink immediately after training
increased 7% and muscle fiber cross‐ sectional increased 24%
Esmark B, et al. 2001. Timing of post‐exercise protein intake is important for muscle hypertrophy with resistance training in elderly humans. Journal of Physiology. 535:301‐311.
Muscle Physiology 101
– Three times the protein synthesis – Increase fat oxidation
– Muscle size increased 8% – Strength increased 15%.
Levenhagen, D.K., Carr, C., Carlson, M.G., et.al., “Post exercise nutrient intake timing in humans is critical to recovery of leg glucose and protein homeostasis”, American journal of Physiology, 280:E982‐E993, 2001 Zawadzki, K.M., Yaspelkis, B.B., III and Ivy, J.L., “Carbohydrate‐protein complex increases the rate of muscle glycogen storage after exercise”. Journal of Applied Physiology, 72: 1854‐1859, 1992.
Muscle Physiology 101
promoting hormone?
Muscle Physiology 101
Post Workout Meal
increasing blood flow
lactic acid
phosphate
Post Workout Meal
muscles
allows the muscles to recover
stimulates insulin release.
protein and carbohydrates into the ‘hungry muscle’
breakdown of muscle fibers
Questions
– Web Site:
– Phone:
– warren@walkinweightloss.com