14.+Optimal+Nutrition+for+Strength+and+Power

Throughout this Wiki page you will come to learn about General nutrition, Proteins, Creatine, and Steroids and how they pertain to strength training. We will start by going over some general nutrition guidelines on what our bodies need if we plan on or we already are training for strength and power gains. Some of the guidelines will be centered on Carbohydrates proteins fats vitamins, minerals, water, and supplements. When it comes to supplements we will learn how to identify what companies you can trust. We will dive into proteins and learn why they are so important to our bodies and when they were created in supplement form. Then we will learn about creatine and how it can have a positive or negative effect on our bodies. We will end with learning about steroids and why they are illegal in sports and some of the harmful side effects they can cause.


 * < **General nutrition for strength training**
 * Proteins
 * Carbohydrates
 * Fats
 * Vitamins/Minerals
 * Water
 * Supplements ||
 * < **Protein powder**
 * Whey protein
 * Soy protein
 * Effects on muscles
 * History
 * Protein rich foods ||
 * < **Creatine*** What is it
 * How creatine works
 * Effects
 * Use
 * Sources ||
 * < **Steroids*** Where did steroids begin
 * What makes a steroid
 * Current uses
 * Laws against steroids
 * How steroids are used
 * Pros of using steroids
 * Cons of steroid use ||
 * < **Refferences** ||

__**General nutrition for strength training. **__

A general overview of proper nutrition for strength training, all starts with the right kind of diet and that may come in a few different ways ranging from whole foods to supplements. Depending on your individual need for your personal goals or sport specific training this information serves as guidelines to assist in the general understanding of nutrition for strength training.


 * **__PROTEINS __** let us start by looking at the importance of proteins. Proteins are the building blocks for muscles, repair of those muscles, regulating enzymes and hormones and other processes of the body (10). Proteins also serve as a backup for energy when our body is running low on carbohydrates or calories.(11) Proteins are made up of small amino acids and some amino acids our body is unable to create and these are called essential amino acids and they must be consumed through our daily diet. Proteins from animal products such as (meats, eggs, and dairy products) are called complete proteins, and complete proteins contain all 9 amino acids. Protein that comes from plants examples (grains and legumes) may not contain one or more essential amino acids. An individual who is training to gain just muscle mass such as body builders will require much more protein in their diet than an individual who is training for strength. Since we are training for strength the appropriate protein to ingest would be whey protein (See Protein section below). Since whey protein is fast digesting in comparison to casein protein. Studies have shown that ingesting protein before and after workout sessions yield better results than ingesting protein in the morning and evening (20). Recommendations for protein intake may vary based on size and weight of the individual, but we can say roughly 10-35 percent of total calorie intake (12). This can be between the amounts of 0.54-0.77 grams of protein per pound of body weight or 1.2-1.7 grams per kilogram of body weight (19).


 * **__CARBOHYDRATES __**are the main source of our energy and there are simple and complex carbohydrates. Carbohydrates will break down and assist in the absorption of proteins and fats by way of glucose molecules. Since carbohydrates are everyone’s main source of fuel we use them up quickly and are needed to be replenished consistently and should be the highest on percentage of total calorie intake a good range would be from 45-65 percent (12). Complex carbohydrates are the way to go because they are energy dense and come in most forms of fruits, vegetables, and whole grains. For intense training sessions of 2 hours or more it is recommended to consume between 3-4 grams of carbohydrates for each pound of body weight per day (18). For less intense exercise session you can lower that too between 2-3 grams of carbohydrates for each pound of body weight (18). Simple sugars are usually less energy dense and are commonly found in processed foods, which are higher in empty calories and are pretty much worthless.


 * **__FATS __** are good energy producing nutrients yet they are only utilized when we have enough carbohydrates to use fats since fats can only be burned in the flame of a carbohydrate. Fats are black and white usually considered either good or bad and this depends on their effects on HDL and LDL cholesterol. We need fats in our diet to be able to move fat soluble vitamins and essential fatty acids. Fats are in a few categories and those are trans-saturated, saturated, monounsaturated, and polyunsaturated fats and a good percent of total calorie intake of fats would be around 10-25 percent (13), except trans-fats should be as low as possible (13). A lot of good fats you will find in things like vegetable oils, seeds, and nuts. Fats from animal products as listed before tend to consist more of saturated fats and they like to raise the bad cholesterol and lower the good cholesterol which if consumed consistently may cause health risks. Overall fats are not a vital part of strength training, but they are important to our overall health.


 * **__VITAMINS and MINERALS __** are important in the regards to their role as micronutrients by which they help in chemical processes in the body. Vitamins are important because they assist in the regulation of a normal metabolism, and some our body can either not produce or it produces such a minimum that we must consume them through our daily diet. Essential vitamins are vitamins that the body is unable to create and must be consumed from foods or supplements to maintain a normal metabolism. Vitamins consist of two type and those are soluble and fat-soluble. Vitamins A, D, E and K are absorbed with foods containing fats therefore making them fat soluble. Vitamin C, all B vitamins and folic acid are never stored in the body and should be consumed more regularly than fat-soluble vitamins. Minerals can be tiny amounts of elements that are essential in assisting the body with chemical processes and helping to maintain bone structure including teeth. Several important minerals are calcium, magnesium and potassium. If our bodies lack these key minerals our strength and performance may be hindered (15). Dairy products are usually rich in vitamins A, D, and E but may be consumed through other sources such as vegetable oils, seeds and nuts; and vitamin K can be consumed through eggs and spinach. The B vitamins you will find best consumed through animal products, green vegetables and some nuts; and vitamin C from many citrus fruits, strawberries, cantaloupe, and broccoli. Minerals may be consumed through many sources such as meats, seafood, vegetables, dairy products, fruit, and whole grain (14). The key important parts of these vitamins and minerals are listed below in an easy to read table.

(21)
 * ~ __ **Vitamins/Minerals ** __ ||~ __ **Benefits to strength training ** __ ||
 * Vitamin A || Is an antioxidant and can help in energizing the body’s immune system. ||
 * Vitamin C || <span style="font-family: 'Times New Roman','serif'; font-size: 16px;">Is a powerful antioxidant and helps in keeping your testosterone levels high which is important for strength training, because it keeps you healthy and energetic. ||
 * <span style="font-family: 'Times New Roman','serif'; font-size: 16px;">Vitamin D || <span style="font-family: 'Times New Roman','serif'; font-size: 16px;">Is considered a steroidal hormone and helps develop an anabolic environment ||
 * <span style="font-family: 'Times New Roman','serif'; font-size: 16px;">Vitamin E || <span style="font-family: 'Times New Roman','serif'; font-size: 16px;">Is another powerful antioxidant which boost immune system performance and fight free radicals ||
 * <span style="font-family: 'Times New Roman','serif'; font-size: 16px;">Vitamin B12 || <span style="font-family: 'Times New Roman','serif'; font-size: 16px;">Helps in normal growth and development and will support increases in energy from strength training ||
 * <span style="font-family: 'Times New Roman','serif'; font-size: 16px;">Biotin || <span style="font-family: 'Times New Roman','serif'; font-size: 16px;">Is helpful in the metabolism of amino acids and fats in the body associated with strength training and will help in boosting energy levels ||
 * <span style="font-family: 'Times New Roman','serif'; font-size: 16px;">Pantothenic acid B5 || <span style="font-family: 'Times New Roman','serif'; font-size: 16px;">Helps produce the bodies ATP stores in conjunction with other B vitamins which helps in raising the bodies energy production ||
 * <span style="font-family: 'Times New Roman','serif'; font-size: 16px;">Calcium || <span style="font-family: 'Times New Roman','serif'; font-size: 16px;">Is important in healthy muscle contractions, if you are deficient in this mineral it will hinder your muscle ability to contract during strength training, it also helps in metabolizing fats. ||
 * <span style="font-family: 'Times New Roman','serif'; font-size: 16px;">Iodine || <span style="font-family: 'Times New Roman','serif'; font-size: 16px;">It helps in the process of turning fat into energy ||
 * <span style="font-family: 'Times New Roman','serif'; font-size: 16px;">Magnesium || <span style="font-family: 'Times New Roman','serif'; font-size: 16px;">Will help in the relaxation of the muscle in between contraction while training ||
 * <span style="font-family: 'Times New Roman','serif'; font-size: 16px;">Zinc || <span style="font-family: 'Times New Roman','serif'; font-size: 16px;">Has many roles and they are helps in metabolizing proteins and carbohydrates, helps in maintaining the immune system, helps heal wounds, is an anti inflammatory, is required for activating cells, with magnesium they can promote strength and cardiovascular health ||
 * <span style="font-family: 'Times New Roman','serif'; font-size: 16px;">Selenium || <span style="font-family: 'Times New Roman','serif'; font-size: 16px;">Plays a major role in antioxidant and defending our bodies, and will help fight free radicals ||
 * <span style="font-family: 'Times New Roman','serif'; font-size: 16px;">Manganese || <span style="font-family: 'Times New Roman','serif'; font-size: 16px;">Will help in metabolizing Vitamin C and Biotin, will fight free radicals, and helps in the building of connective tissues ||
 * <span style="font-family: 'Times New Roman','serif'; font-size: 16px;">Chromium || <span style="font-family: 'Times New Roman','serif'; font-size: 16px;">Works in helping the blood circulate better while allowing fat loss and helps raise energy levels, is key in helping create more muscle mass ||
 * <span style="font-family: 'Times New Roman','serif'; font-size: 16px;">Potassium || <span style="font-family: 'Times New Roman','serif'; font-size: 16px;">Helps in balancing hydration, is considered an electrolyte ||


 * **__<span style="font-family: 'Times New Roman','serif'; font-size: 16px;">WATER __**<span style="font-family: 'Times New Roman','serif'; font-size: 16px;"> is key to our strength and training and overall health since we are made up of mostly water we should be consuming enough water to stay hydrated roughly one gallon per day or more especially before, during, and after exercise since dehydration will hinder your overall performance of endurance and strength and may cause cramping and pulled muscles(16). If you are training vigorously than more than one gallon is recommended especially if there is a sufficient amount of water loss from sweat. Which in a lot of cases we sweat anywhere from 1-3 liters of water an hour of intense exercise.(17)




 * **__<span style="font-family: 'Times New Roman','serif'; font-size: 16px;">HOW TO KNOW WHAT SUPPLEMENTS TO CHOOSE? __** <span style="font-family: 'Times New Roman','serif'; font-size: 16px;">When it comes to taking supplements to fill the gaps that were unable to consume through whole foods it is wise to find a supplement company that is backed up by some sort of certification of GMP (good manufacturing practices). There are some companies out there that provide these certificates to make it easier for the consumer to trust that what they are purchasing is going to actually contain the amount of whatever nutrient they say it has. A couple of those companies are USP (United States Pharmacopeia) manages DSVP (Dietary Supplement Verification Program) who provides the USP stamp that shows the item has been tested for purity, integrity, dissolution, and safe manufacturing, and this is the only company who does random off the shelf testing. Another company is NSF and they have created a verification process to meet the growing demands of athletes, coaches and all those concerned about banned substances in sports supplements, NSF International created the new NSF Certified for Sport® Program. This new NSF program is a focused solution designed to minimize the risk that a supplement or sports nutrition product contains banned substances. If you would like more information on these two companies their links are in the reference section of this page. Vitamin absorption is a crucial aspect to consider when looking into supplements. Absorption is also known as bioavailability and does vary significantly from supplement to supplement. So keep in mind if you shop according to price you may be getting what you pay for and that might be a waste of money in the long run. There have been many reports of supplements actually hindering people more then they benefit and if it ever gets to bad then the FDA are legally allowed to intervene on the people’s behalf. There have been many reports of supplements actually hindering people more then they benefit and if it ever gets to bad then the FDA are legally allowed to intervene on the peoples behalf.(1,2) Hydroxycut is an example after many reports of liver damage and the death of a19 year old man from taking the supplement were reported (3,6). News report below about Hydroxycut issue.

[] is a link to the text of Fox News reporting on the issue

media type="youtube" key="rSQ58PGryGE" height="315" width="420" align="center"

=__A list of USP verified supplement companies__= = =
 * [[image:http://www.usp.org/images/USPVerified/logo_berkleyjensen.gif width="150" height="83" link="http://www.usp.org/USPVerified/dietarySupplements/berkeleyJensen.html"]]

Berkley & Jensen
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Equaline
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 * [[image:http://www.usp.org/images/USPVerified/logo_kirkland.gif width="150" height="55" link="http://www.usp.org/USPVerified/dietarySupplements/kirkland.html"]]

Kirkland Signature
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Nature Made
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 * [[image:http://www.usp.org/images/USPVerified/logo_nutriplus.gif width="150" height="61" link="http://www.usp.org/USPVerified/dietarySupplements/nutriPlus.html"]]

Nutri Plus
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Sunmark
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 * [[image:http://www.usp.org/images/USPVerified/safewayLogo.GIF width="150" link="http://www.usp.org/USPVerified/dietarySupplements/safeway.html"]]

Safeway
||^  ||

Tru Nature
|| =__Another great reliable company to look into is Nutrilite__=

[]

They are the only supplement company in the entire industry to grow harvest and process their supplements on their own certified organic farm lands.

Link to video []

** 6) ** ** Protein Powder ** > > <span style="font-family: 'Arial','sans-serif'; font-size: 16px;">The history of whey goes all the way back to 400 BC when the Greek father of medicine suggested drinking whey for health benefits. Many years later Swiss farmers noticed that piglets that were fed slop with whey thrived better than the piglets that were not. Bells were rung in the towns when fresh whey was ready for townspeople. In 1841 the first commercial cheese factory was opened in New York. The farmers found whey as hard to get rid of. It wasn’t until the farmers found out about the rich nutritional value. They dumped it into lakes and animal feed. It was the 1940’s when the first protein powder appeared. Whey Protein Is made from milk. There are 4 stages to making whey protein. The first stage is the pasteurization of the milk. This exposes the milk to very high temperatures that kill any bacteria that may harm humans. Then the separation of whey and another milk protein called Casein. Casein is also called the curds as you see in cottage cheese. They liquid whey is then sent through filters. After this the whey is purified and finally it is sent to a drying tower where we get the powder that we all know protein to be as.
 * <span style="font-family: 'Arial','sans-serif'; font-size: 16px;">When we think about body builders and weight training there are certain things that we think about. It might be the guy at the gym who seems to live there, the feeling after a workout, or the protein shake. Protein powder come is many flavors, types, and textures. But one thing stays the same. Protein powder is one of the most heavily marketed supplements in the fitness world. It is put into shakes, bars, and many different foods. Every protein powder makes claims that you will bigger, faster, and stronger. But what is the real truth behind this multimillion dollar industry?
 * ** Whey Protien **
 * ** Soy Protein **


 * <span style="font-family: 'Arial','sans-serif'; font-size: 16px;">Soy protein is a protein that is derived from a soy bean. This protein is a great way for people who are vegetarian and or vegan to get the protein that they want after a workout. The process of refining the soybean in turn pulls a lot of the fat and sodium out of the finished powder. The final product also contains only about 65-90% protein. This makes producers of soy powder have to mix this powder with other proteins. Then there are flavoring and coloring agents added to the powder.

** 7) ** ** Effects on Muscles **
 * <span style="font-family: 'Arial','sans-serif'; font-size: 16px;">How does protein affect the muscle? The journey of a protein starts out in the stomach. In here a stomach acid begins to unravel the protein strand. After the protein is partially digested it moves on to the small intestinewhere it is broken down even farther until it is small enough to enter the blood stream. This is when the proteins are sent to our muscles. When we work out we create little micro tears in the muscle. This is where the protein comes in. The protein enters the small tear and helps bind the muscle. This not only happens in our muscles but protein helps repair many organs in our body as well.

** 8) ** ** History ** ** 9) **** Protein Rich Foods ** - Milk, Cheese, Yogurt, Eggs, Pork, Lean beef, White-Meat poultry, Seafood - Beans, Soy, Quinoa - Protein bars, Protein Shakes
 * <span style="font-family: 'Arial','sans-serif'; font-size: 16px;">Protein Powders have been around since about the 1940’s. They first appeared in workout magazines. Being that this was the first go around with this new powder, the taste was not very pleasant. It wasn’t until the 1980’s that protein powder began to take the shape it has now. Adding different flavors to plain protein gave it a nice taste that would make it more appealing to consumers. Today you cannot go into a store that doesn’t have some sort of protein powder, bar, drink, pill, or something that has to do with protein. It is one of the most bought and desired supplements among weight lifters and pro athletes.
 * Animal Sources
 * .**Plant Sources**
 * **On The Go**
 * **Conclusion**
 * The key to finding the right protein for you would be to ask a nutritionist. It is also a good idea to really look into if you even need to take a protein powder because you may not need more protein. When it comes to picking what protein is right for you they key is really in what you are wanting out of it. There are proteins for muscle gains, lean muscle, low fitness, endurance and many others. Thinking about what you are trying to achieve with your body or health is the biggest factor into choosing a protein that is right for you.

=__**Creatine**__=

Creatine is most often used as a workout supplement. It is an amino acid, which helps to remove lactic acid (lactic acid causes muscle fatigue) from the muscles and helps provide their muscles with energy.

**Outline**

 * What is it?
 * How it works
 * Effects
 * Use
 * Sources

Creatine consists of Argenine, Glycine and Methionine. All of which are amino acids, however Methionine is the only essential amino acid of these three. An essential amino acid means that our body cannot produce it. While Methionine is a essential nutrient creatine is not. Creatine in our body is primarily found in our muscles. How there are small amounts in our heart, brain and reproductive organs.
 * What is it?**

Creatine is a workout supplement and it seems as though all bodybuilders are using it. So how does it work? First of all creatine doesn’t make your muscles bigger. It simply gives you a better opportunity to make them bigger. See, short high intensity workouts are fueled by an energy stored in our muscles called ATP (adenosine triphosphate). Creatine merely increases the rate at which you replenish or maintain ATP levels in your muscle. Which lets you push yourself harder for longer resulting in a better workout.
 * How Creatine Works**

If used correctly creatine is a great supplement. It has been shown that creatine increased muscle mass from high intensity workouts. Creatine increases stamina and it improves results to resistance exercises. It also helps prevent lactic acid build up in the muscles. However, like anything thing else, creatine needs to be used in moderation and with common sense. Creatine has been associated with asthmatic symptoms. It’s believed that creatine can have negative effects on your kidneys and it is possible, very unlikely however, for it to harm your liver. Along with these concerns it should be noted that creatine dehydrates you, a lot.
 * Effects**

Creatine makes life harder for your kidney and liver if you decide to use it. It increases to strain on those organs because it makes them produce more chemicals or energy for you muscles. Because of this reason creatine should be cycled or regimented. All that this means is that you should take creatine for a set amount of time then give your body a break from it and repeat. Some people go for one month taking creatine and then one month off, some go for 3-4 months on creatine then the rest of the year off. It depends what your goal is and how soon you want to achieve that. Another method that people use is called “loading”. This is where a person gradually or rapidly increases the amount of creatine that they are ingesting to boost creatine concentration in their muscle. It should be noted that creatine consumed with carbohydrates have better results then without.
 * Use**