AH 3234 Lecture Notes - Lecture 3: Phosphocreatine, Performance-Enhancing Substance, Phosphate
Document Summary
Current data suggests 1. 2 to 2. 0 g/kg per day. Take in enough total energy to match expenditure, so amino acids are spared for protein synthesis and not oxidized. Traditional protein intake recommendations based on total intake over the day. Newer recommendations highlight muscle adaptation to training maximized by ingesting. Meeting protein needs close to training time critical: minute tears in muscle tissues occur during intense training, availability of protein promotes faster repair and development. Consuming 10 to 20 grams of protein immediately following exercise can repair and maintain muscle tissue. Most widely used ergogenic aid among athletes wanting to build muscle and enhance recovery. Creatine: organic compound obtained in the diet: combines with inorganic phosphate to form creatine phosphate, a high energy compound, cp used to resynthesize atp during short bursts of all-out physical activity (up to about 10 seconds) Supplementation can increase the amount of creatine stored in muscles by about 20%