Influence of Carbohydrate Beverages on Resistance Training - Coursework Example

Influence of Carbohydrate Beverages on Resistance Training   Influence of Carbohydrate Beverages on Resistance Training OUTLINE  I. Introduction  a. Benefit of Fluid Replacement  b. Role of Resistance Training  c. Carbohydrate Supplementation  II. Discussion  a. Benefits of Carbohydrate Supplementation  b. Mechanism of Carbohydrate Supplementation During Exercise  c. Value of Carbohydrates for Training and Competition  d. Supplement of Choice e. Effect of Carbohydrate Ingestion f. Effect of a carbohydrate-protein supplement on resistance training g. Effect of recovery drinks on glycogen restoration III. Summary IV. Take Home Message            Influence of Carbohydrate Beverages on Resistance Training INTRODUCTION  Fluid replacement therapy is a must for uncompromised training in athletes. Fluid retention or dehydration can cause a compromised athletic performance and increase the risk of heat injury resulting due to exertion. Athletes voluntarily practice not drinking sufficient water to prevent dehydration during physical activity. Athletes can be counselled and educated on their drinking habits. Drinking behaviour can be modified by education and by increasing access. Athletes should also be educated on the cons of excessive fluid intake before, during and after training. Too much of drinking is not a healthy practice as it affects the efficiency of the athlete to perform good physically and it can also provide for negative effects on his health (Casa et al, 2000).  Resistance training and a healthy diet go hand in hand. Resistance training accounts on being a vital and essential part of the routine of an athlete and their training. Various studies have been carried out to assess the acute and chronic effects of different diets on resistance training. Some selected nutritional strategies have been used to elicit responses to resistance training in individuals. Nutritional processes such as protein balance, glycogen breakdown and re-synthesis are elicited. Resistance training depends a lot on the consumption of nutrients, on the bodily response to meals and the response of the body mechanisms to exercise. These have a critical role in regulation and maintenance of metabolic balance. The diet plan of any individual should also be closely monitored prior to their beginning of resistance training. The diet plan depends on the quantity of nutrient intake, quality of nutrient intake and the timing of nutrient intake. These three things are a triad which develop a person’s adaptation to resistance training. The model of adaptation involves an exercise stimuli primarily and lastly ends with resistance training. Resistance training includes increased muscle strength and size (Volek, 2004).  Carbohydrate supplementation such as carbohydrate beverages have effects on resistance training. Evidence suggests that breakdown of glycogen occurs in the body following the performance of resistance-training activity. This can lead to performance decrements. These shortcomings have negative effects on training. Studies suggest that provision of carbohydrates and at the time of resistance exercises leads to maintenance of muscle glycogen concentration. The retention of muscle glycogen could result in substantial performance of athlete during training. Moreover, the consumption of carbohydrate supplements post resistance training exercise leads to re-synthesis of muscle glycogen and this may permit for increased capacity of training by the athletes. Recent studies and researches have explained that athletes can be counselled to take carbohydrate supplements such as beverages before, during and after resistance training (Haff et al, 2003). DISCUSSION Various studies have proven the benefits of carbohydrate intake during exercise regimes in humans. Studies have proven the fact that carbohydrate administration increases performance of athletes during extended exercise sessions. Carbohydrate supplementation has various benefits. Carbohydrate ingestion leads to diminution of central fatigue and lethargy. It also leads to maintenance of carbohydrate oxidation rates in athletes. Carbohydrate supplementation also leads to changes in muscle metabolite levels and causes glycogen sparing in muscles of trainers. There is also decreased levels of exercise induced strain and better handling of excitation contraction coupling mechanism. Studies show that carbohydrate supplementation during exercise and training do not reduce the utilization of glycogen in muscles. Intake of carbohydrate supplements during training provides protection from disturbed cell integrity which results into better muscle function and performance. Studies also show that if there is prolonged activity of exercise, the required metabolism is met by adjustments in the sodium potassium pump. Due to this physiological process, muscle fatigue acts as a protective mechanism. This factor can be alleviated when carbohydrate supplements are taken. Various types of exercises, different intensities, different durations and different carbohydrate administration during training account for many results (Karelis et al, 2010).  The value of carbohydrate intake in athletes should be noted closely. The intake can be judged by various means. The total daily intake and the timing of consumption in relation to the exercise should be carefully monitored. If there are adequate carbohydrates for the muscle and central nervous system, it means there is high carbohydrate availability. If carbohydrates are limited for the daily exercise regime, it means there is low carbohydrate availability. High or low carbohydrate availability depends on the amount of activity. Carbohydrate availability is increased by consuming carbohydrate in the hours before training sessions, intake during exercise and post exercise sessions. Intake of carbohydrates drinks during training should be closely observed and the quantity of intake should be related to the duration and nature of training. If there is high-intensity sports which lasts 1 hour, small amounts of carbohydrate supplements (carbohydrate drinks) should be ingested. Supplements such as blends of different carbohydrates may maximize absorption of carbohydrate (Burke et al, 2011).  The supplements of choice for resistance training are electrolyte replacement drinks. These drinks provide important minerals such as sodium and potassium. A popular supplement drink introduced in the west is Gatorade which is an electrolyte replacement. These drinks are necessary to maintain fluid balance during and after an exercise regime. Studies prove that carbohydrate and protein drinks are much better than electrolyte drinks. If a mixture of sodium and potassium are given with carbohydrates and proteins, they bring out a favourable effect. Athletes at times prefer water over carbohydrate beverages. Studies show that water if consumed solitarily is less effective than the electrolytes and carbohydrates. A study presented in Journal of Sports Management gave results that carbohydrate-protein drinks are the most favorite supplementary drinks. This study also puts forward that majority of the athletes use carbohydrate-protein drinks post exercise regimes (Newland et al, 2012). A study conducted by Borsheim and his colleagues(2004) examined the results produced by the intake of carbohydrates on the production of muscle proteins in the body. The study determined the response produced by the intake of hundred grams of carbohydrates and the "net muscle protein balance" which was achieved in response to this intake. The "net muscle protein balance" is basically the subtraction of the amount of protein which is synthesized from the protein which is broken down following the performance of resistance exercise. In this study, two separate groups were formed and each group had eight members. These two groups were instructed to carry out resistance exercise prior to resting for a period of four hours. The first group was provided an energy drink which comprised of carbohydrates in the quantity of hundred grams. This drink was given an hour following the completion of the exercise. The other group was basically a placebo group. They received a non-caloric placebo drink. The drink which was provided to the placebo group did not have any effect on the concentration of insulin produced but in the first group, the levels of insulin rose several times after the consumption of the drink. The "net muscle protein balance" was not seen to be altered in the individuals who were provided the non-caloric drink. On the other hand, this balance revealed significant improvement in the individuals who were given the carbohydrate drink. The better net balance in the people receiving carbohydrates is primarily due to the reduction in the breakdown of muscle proteins. Thus, this research concluded that incorporation of carbohydrates in athletes and trainers improved the rate of protein balance post resistance exercise. The present findings of the study reveal that the ingestion of carbohydrates unaccompanied with any other supplements can have a positive impact on the protein balance in the body. Balance can be achieved by reaching a stability between the makeup and breakup of the proteins. The outcomes of this study showed that intake of small amounts of essential amino acids stimulated a protein balance with the same effect of a carbohydrate-protein mixture. This mixture contained carbohydrates in a larger portion and essential amino acids in a smaller portion. Other results of this study showed that the body’s reaction to essential amino acids is more profound than that of carbohydrates, but with an exception that reaction to amino acids is more rapid (Borsheim, 2004). Another study was carried out which studied the outcomes of giving supplementation of carbohydrates as well as proteins on the response of hormones produced by the body, on resistance training as well as on the damage caused to the muscles. In the study 34 subjects were selected who followed a strict set of exercises such as high pulls, leg curls, leg extensions, leg presses and bench presses. The control group in the study were given either a carbohydrate-protein drink or a placebo before initiation of exercises, during exercises and after finishing of the regime. The thing to note in this bout was that cortisol was raised in the placebo group as compared to the carbohydrate-protein group. The results of this study show that the application of a carbohydrate-protein mixture during resistance training lowered muscle damage and tenderness (Baty et al, 2007). Effects of rehydration supplements on glycogen repair and resistance training were studied in a 2003 study. The basic reason for conducting this research was to study the restorative ability that a carbohydrate-protein beverage possesses. Intake of the carbohydrate-protein mixture in comparison to sports beverages after the training regimes resulted in belated exhaustion. The final conclusion of this research demonstrated that for effective replenishment of glycogen in the muscles required rehydration supplements for maximal resistance training (Williams et al, 2003). SUMMARY Resistance training is an integral part of an athlete’s life. An athlete is incomplete without a training regime. The training regime basically helps the athlete in warming up prior to exercises. If an individual jumps directly into the main sports without a warm up it will not bring out efficient results. Fluid replacement therapy is also critical to meet favourable training outcomes. Ingestion of fluids before, during and after training sessions is necessary to compensate for the fluid which is lost during the regime. Athletes should be counselled and briefed on their drinking habits. Drinking manners can be modified by education and by increasing access. Unnecessary drinking must be refrained from as this can prevent the athlete from performing good and it can also affect his well being. The diet plan of any training individual should also be closely supervised prior to the start of resistance training. The diet plan depends on quantity of nutrient intake, quality of nutrient intake and timing of nutrient intake. These three factors are crucial and develop a person’s adaptation to resistance training. Fluids of choice for rehydration are carbohydrate beverages. Carbohydrate beverages have positive effects on resistance training. Resistance training brings about glycogenolytic effects and breaks down muscle glycogen. This can prove to be unfavourable for athletes hence a replacement therapy is required. The physiology and mechanism of action of carbohydrates is hard to understand. Carbohydrate ingestion leads to diminution of central fatigue and lethargy. Ingestion of carbohydrate beverages during training provides protection from disturbed cell integrity which in turn causes better muscle function and performance. Amount of intake of carbohydrates needs close monitoring and the amount of carbohydrate ingestion should be inter-related with the type of exercise. If a long strenuous regime is to be followed more carbohydrates supplements should be administered. If the training is a small one then less supplements should be taken. Various types of exercises regimes, different intensities of exercises, different durations and different carbohydrate administration during training account for various results among athletes. The core ingredient to a favourable resistance training outcome is a good hydration supply. Take Home Message The take home message from this topic is that the relation between resistance training and rehydration therapy is a strong one. Resistance training is an important part of an athlete’s training regime. If an athlete does not practice resistance training they do not get favourable results. Education on usage of supplements is necessary for athletes. An athlete should know the nature of their training regime and hence should consume carbohydrates supplements accordingly. Education is also required on the choice of supplements that athletes have. Carbohydrates-protein drinks, carbohydrates electrolytes and water alone are the few choices that athletes can choose from. Carbohydrate supplements have positive effects on the resistance training of an individual. They counter the glycogenolytic after effects of an exercise regime. Carbohydrates beverages eradicate the lethargy and drowsiness of an individual. The issue that should be taken care of is the amount of carbohydrate ingested. Intake of carbohydrates unaccompanied and unaided after resistance training regimes is beneficial with regard to the anabolic outcome associated with exercise but for the most optimal response by the athletes, the consumption of amino acids is a must. Hence athletes should be educated properly on the quantity and quality of carbohydrate beverages they ingest. A balance is required on the amount of supplements used to bring out positive effects in training regimes. Studies and researches have shown the positive effects of carbohydrate supplementation on the quality of resistance training. Whereas, the quality of training of the people that do not use supplements cannot be compared to those that do. There are no negative aspects of carbohydrate supplementation on the body of the athlete. There are positive outcomes such as better muscle function and performance. Carbohydrate supplementation should be promoted among athletes for better results.   References Baty, J. J., Hwang, H., Ding, Z., Bernard, J. R., Wang, B., Kwon, B., & Ivy, J. L. (2007). The effect of a carbohydrate and protein supplement on resistance exercise performance, hormonal response, and muscle damage. The Journal of Strength & Conditioning Research, 21(2), 321-329. Børsheim, E., Cree, M. G., Tipton, K. D., Elliott, T. A., Aarsland, A., & Wolfe, R. R. (2004). Effect of carbohydrate intake on net muscle protein synthesis during recovery from resistance exercise. Journal of Applied Physiology, 96(2), 674-678. Burke, L. M., Hawley, J. A., Wong, S. H., & Jeukendrup, A. E. (January 01, 2011). Carbohydrates for training and competition. Journal of Sports Sciences, 29, 17-27. Casa, D. J., Armstrong, L. E., Hillman, S. K., Montain, S. J., Reiff, R. V., Rich, B. S., ... & Stone, J. A. (2000). National Athletic Trainers' Association position statement: fluid replacement for athletes. Journal of athletic training, 35(2), 212.  Haff, G. G., Lehmkuhl, M. J., Mccoy, L. B., & Stone, M. H. (2003). Carbohydrate supplementation and resistance training. The Journal of Strength & Conditioning Research, 17(1), 187-196.  Karelis, A. D., Smith, J. E. W., Passe, D. H., & Péronnet, F. (2010). Carbohydrate administration and exercise performance. Sports medicine, 40(9), 747-763.  Newland, B. L., Chalip, L., & Ivy, J. L. (January 01, 2013). Coping with a cluttered marketplace: Athlete choice of products to support training. Journal of Sport Management, 27, 1, 59-72. Volek, J. S. (2004). Influence of nutrition on responses to resistance training.Medicine and science in sports and exercise, 36(4), 689-696.  Williams, M. B., Raven, P. B., Fogt, D. L., & Ivy, J. L. (2003). Effects of recovery beverages on glycogen restoration and endurance exercise performance. The Journal of Strength & Conditioning Research, 17(1), 12-19. Read More