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
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
Absolutes in sports and health • Adequate Sleep • Daily Movement • Protein • Stress Control
Food Groups • Protein • Carbohydrates • Fat • Alcohol • Sugar
Weight Gain/Weight Loss: • Energy (calories) – Intake vs. Output • Fat – Storage vs. Burning • Nutrient Intake – Utilizing what is available (oxidation)
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 on 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!
STEROIDS
How Steroids Work • A hormone is a messenger that: – regulates growth – alters body mass – direct reproduction – control behavior – regulate minerals in the body
How Steroids Work • Anabolic steroids are a group of hormones created to duplicate the beneficial aspects of testosterone.
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.
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)
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.
How Steroids Work • When dealing specifically with muscle cells, steroids tell the muscle cells to: – Increase nutrient uptake by the cell
How Steroids Work • Recovery!
What Happens During Exercise?
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
What Happens During Exercise? • Everything opposite of what we are after!
Muscle Physiology 101
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).
Muscle Physiology 101 • The timing of your meal is as important as what your meal consists of.
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.
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.
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.
Muscle Physiology 101 • What is the most powerful growth promoting hormone?
Muscle Physiology 101 • INSULIN
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
Post Workout Meal Fast ‐ acting high ‐ grade whey protein • o Provides the growth stimulus for those hard worked muscles Glutamine • o Replaces the glutamine used during the workout and allows the muscles to recover Branch Chain Amino Acids (BCAA) with additional l ‐ leucine • o Promote healing and provide the essential amino acids for growth. This further increases protein synthesis and stimulates insulin release. High Glycemic Carbohydrates • o Stimulate insulin, your anabolic powerhouse, to drive the protein and carbohydrates into the ‘hungry muscle’ Antioxidants • o Promote tissue repair, remove the free radicals that cause breakdown of muscle fibers
Questions • Warren Willey – Web Site: • www.drwilley.com • www.eatright4u.com – Phone: • 208.237.7911 – warren@walkinweightloss.com
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