Better Than Steroids Dr. Warren Willey, DO CEO/CMO The Fitness - - PowerPoint PPT Presentation

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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


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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 Diplomat: American Board of Urgent Care Medicine Diplomat: American Board of Bariatric Medicine

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Today Goal’s

  • Understand some dietary basics
  • How do steroids work?
  • What happens when we exercise?
  • Muscle physiology 101
  • Proper nutrition is Better Than Steroids!

– Post workout meal

  • Questions
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Absolutes in sports and health

  • Adequate Sleep
  • Daily Movement
  • Protein
  • Stress Control
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Food Groups

  • Protein
  • Carbohydrates
  • Fat
  • Alcohol
  • Sugar
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Weight Gain/Weight Loss:

  • Energy (calories)

– Intake vs. Output

  • Fat

– Storage vs. Burning

  • Nutrient Intake

– Utilizing what is available (oxidation)

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Bariatric Principles

  • Lean body mass loss must be minimized

– Lean body mass contains only 363 kcal/lb, i.e. muscle is 20% protein, 80% water

  • For example: Weight loss of greater than 0.3 lb. per day
  • n a 1,000 kcal/day deficit includes loss of lean body

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!

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STEROIDS

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How Steroids Work

  • A hormone is a messenger

that:

– regulates growth – alters body mass – direct reproduction – control behavior – regulate minerals in the body

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How Steroids Work

  • Anabolic steroids are a group of

hormones created to duplicate the beneficial aspects of testosterone.

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How Steroids Work

  • When dealing specifically with muscle cells,

steroids tell the muscle cells to:

– Increase protein synthesis, which allows the muscle to grow faster, recover quicker, etc.

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How Steroids Work

  • When dealing specifically with muscle cells,

steroids tell the muscle cells to:

– Increases creatine phosphate synthesis, the substrate needed for energy, (i.e. makes you stronger)

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How Steroids Work

  • When dealing specifically with muscle cells,

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.

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How Steroids Work

  • When dealing specifically with muscle cells,

steroids tell the muscle cells to:

– Increase nutrient uptake by the cell

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How Steroids Work

  • Recovery!
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What Happens During Exercise?

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What Happens During Exercise?

  • Energy stores are depleted. This includes ATP

and creatine phosphate (CP)

  • Muscle glycogen stores are drained
  • Catabolic hormones such as cortisol,

epinephrine, and norepinephrine are elevated.

– all break down muscle!

  • Free radicals are generated
  • Inflammatory response occurs
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What Happens During Exercise?

  • Everything opposite of what we are

after!

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Muscle Physiology 101

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Muscle Physiology 101

  • The duration, type and

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).

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Muscle Physiology 101

  • The timing of your meal is as

important as what your meal consists

  • f.
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Muscle Physiology 101

  • Vigorous exercise without a proper

post‐exercise meal, done at the right time, has the potential to keep your body in a catabolic state.

  • When the body does not receive

proper post‐exercise nutrition, at the right time, muscle breakdown occurs and all that hard work you just put in has been futile.

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Muscle Physiology 101

  • Journal of Physiology

– Two groups: subjects trained 3 times a week for 12 weeks

  • Group one consumed a post‐workout

protein‐containing drink immediately after training

  • Group two waited 2 hours after training
  • Group one quadriceps muscle size

increased 7% and muscle fiber cross‐ sectional increased 24%

  • Group two – no changes

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.

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Muscle Physiology 101

  • Levenhagen et al.

– Three times the protein synthesis – Increase fat oxidation

  • Journal of Physiology

– 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.

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Muscle Physiology 101

  • What is the most powerful growth

promoting hormone?

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Muscle Physiology 101

  • INSULIN
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Post Workout Meal

  • Increases muscle mass
  • Decreases muscle damage
  • Accelerates repair and recovery
  • Replenishes glycogen stores in the muscle
  • Increases Nitric Oxide (NO) synthesis thereby

increasing blood flow

  • Increases fat oxidation, burning more fat
  • Increases protein synthesis
  • Increases removal of waste products such as

lactic acid

  • Replenishes energy stores such as creatine

phosphate

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Post Workout Meal

  • Fast‐acting high‐grade whey protein
  • Provides the growth stimulus for those hard worked

muscles

  • Glutamine
  • Replaces the glutamine used during the workout and

allows the muscles to recover

  • Branch Chain Amino Acids (BCAA) with additional l ‐ leucine
  • Promote healing and provide the essential amino acids for
  • growth. This further increases protein synthesis and

stimulates insulin release.

  • High Glycemic Carbohydrates
  • Stimulate insulin, your anabolic powerhouse, to drive the

protein and carbohydrates into the ‘hungry muscle’

  • Antioxidants
  • Promote tissue repair, remove the free radicals that cause

breakdown of muscle fibers

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Questions

  • Warren Willey

– Web Site:

  • www.drwilley.com
  • www.eatright4u.com

– Phone:

  • 208.237.7911

– warren@walkinweightloss.com