Carbohydrates are the most important fuel at exercise intensities above 65 percent of maximum effort.  A 2010 report by the International Olympic Committee concluded that carbohydrate intake should match the demands of training and competition and may vary considerably during different times of the year.  Athletes should consume nutrient-rich carbs (fruits, whole grains, vegetables) in place of simple sugars with few nutrients.  Protein intake for athletes should be approximately 1.2 to 1.7 grams per kilogram bodyweight per day.

Consuming extra protein after exercise may promote strength gains and recovery from training but may not be critical if daily protein intake is optimal.

Caloric intake should reflect the metabolic demands of the sport.  Vitamin D is critical for muscle and bone health and is an important dietary consideration for athletes with limited sun exposure.  Foods and supplements such as creatine monohydrate, beetroot juice and beta alanine show potential for improving performance.  Following a sensible, high-performance diet will make you a better athlete.  (Nutrition Today, 46:  197-202, 2011)

Sleep promotes repair and restoration.  Peter Res from Maastricht University Medical Center, and colleagues, found that consuming 20 grams of casein protein 30 minutes before bedtime promoted protein synthesis more than a placebo.  The test subjects performed a vigorous bout of weight training at 8pm.  The supplement increased the rate of protein synthesis by 21 percent and boosted the overall protein balanced by more than 100 percent.  The researchers used sophisticated isotropic labeling methods to accurately measure the rate of protein synthesis.

This was an important study for bodybuilders.  After weight training, consuming a protein supplement shortly before bed will promote recovery and maximize protein synthesis.  (Medicine Science Sports Exercise, 44: 1560-1569, 2012)

Two-thirds of Americans are overweight or obese and the problem has gotten worse every year since the 1980’s.  More than 50 percent of people fail to meet the minimum exercise recommendation of 150 minutes per week of moderate-intensity physical activity.  Physical inactivity is most prevalent in overweight people.  Many feel uncomfortable exercising, which makes it difficult for them to control bodyweight.  Weight training is an effective mode of exercise for overweight people because they naturally have more muscle mass, which makes them more successful in the activity.

Researchers from Southern Illinois University, led by Eric Kirk, showed that a modest weight training program increased 24-hour energy expenditure by 126 calories per day in 39 college aged overweight men and women.  The program consisted of one set of nine exercises at a moderate weight, three times per week.  While recreational level weight training causes a small increase in daily energy expenditure, it won’t have much of an impact in reducing excess body fat in overweight people.  However, it is better than nothing.  (Medicine Science Sports Exercise, 41:1122-1129, 2009)

Insulin is a highly anabolic hormone that promotes amino acid transport into muscle cells and triggers processes involved in muscle protein synthesis.  A Japanese study found that consuming eight grams of whey protein and 17.5 grams of carbohydrate after exercise increased insulin and blood amino acids more than consuming carbohydrate alone or lesser amounts of protein.  Post exercise consumption of whey protein increases blood amino acids and the anabolic hormone insulin, which promotes muscle protein synthesis.  (European Journal Sports Science, 12:152-160, 2012)