Top 5 Supplements - International Society Of Sports Nutrition

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Rebuilding • EAA requirement post exercise is a function of body mass – 0.09 g EAA/kg of body weight seems to maximize protein synthesis in the recovery period – Calculate protein requirement with the following: (0.09 x BW(kg))/0.394 = grams of protein required 28
Percent Increase Cross-Sectional Area Protein Supplementation More Effective than Carbohydrate for Enhancing Muscle Fiber Hypertrophy • 14 wk resistance training untrained men 30 Type II • 25 g of carbohydrate or 25 g of protein (17 g whey, 3 g casein + egg white + glutamine) 20 Type I • Provided 1 hr before and immediately after exercise 10 Protein needs RT 1.2 to 2.1 g kg body mass per day 0 Type I Type II Anderson et al. 2005 Protein Carbohydrate 29
Page 1 and 2: Top 5 Supplements For Muscle Buildi
Page 3 and 4: The Top 5 Why Should It Be My Top 5
Page 5 and 6: My Approach To Top 5 • Best by Ca
Page 7 and 8: Why Are Supplements Used? • Add t
Page 9 and 10: What is a Category? • A Placement
Page 11 and 12: What is Top 5? • You Need To Defi
Page 13 and 14: Anecdotal Evidence? • Is it impor
Page 15 and 16: Muscle Building • What is Buildin
Page 17 and 18: A Quick Review of Some General Stud
Page 19 and 20: Study Examining EAA Consumption Bir
Page 21 and 22: Results Fat Mass (kg) change Placeb
Page 23 and 24: Conclusion • The data suggest tha
Page 25 and 26: Rebuilding • Essential Amino Acid
Page 27: Rebuilding Net Muscle Protein Balan
Page 31 and 32: Ingredient or Ingredients? Many Pro
Page 33 and 34: Sustamine and BCAAs • Post Workou
Page 35 and 36: Caffeine • Pre-Workout or Anytime
Page 37 and 38: Citrulline Malate Latest Research
Page 39 and 40: Bio-Active Peptides • New Emergin
Page 41 and 42: Some Promising Ingredients - Fish O

Top 5 Supplements - International Society Of Sports Nutrition

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