The Athletic Development Show

Protein is constantly one of the hottest topics in all of nutrition, do you need shakes? how much should I have every day and does the anabolic window exist?

Durham and Jacob go into depth on all things protein, from what it even is, where you can get it, the importance of post workout nutrition and whether or not you might need protein shakes.

NB: One thing we didn't cover is how many total grams you should be having every day. For athletes doing high-intensity training (strength, power, hypertrophy, sprint, or conditioning training) aim for 1g of protein for every KG of body weight as a MINIMUM. Even better is to hit 1.5g/kg every day. Spreading it evenly throughout the day with a decent serve (20-30g) right around your workout.

Some resources:

Our own article about protein is a great starting place for all things protein http://www.coreadvantage.com.au/blog/2015/protein101

Protein is a key building block not just for muscles but also our neurotransmitters, hormones and enzymes (like mTOR) Neurotransmitters and hormones #1 https://www.youtube.com/watch?v=hBl5WODNr6M Neurotransmitters and hormones #2 https://www.youtube.com/watch?v=53_qmY4WxBQ a good intro to mTOR https://en.wikipedia.org/wiki/Mechanistic_target_of_rapamycin

BCAAs are a contentious topic, but we believe they can be a big part of the puzzle especially for hard training athletes. The key BCAA is Leucine https://examine.com/supplements/leucine/

There are 20 amino acids, the 9 essential amino acids are: - Histidine, - inflammatory agent as part of the immune response - Isoleucine, - One of the three BCAA amino acids - Leucine, - the muscle growth and mTOR trigger (the most important BCAA) - Lysine, - Plays a role in calcium absorption, tissue repair, and hormone production - Methionine, - Helps the generation of new blood vessels. A lack of methionine can lead to greying of hair - Phenylalanine, - The key precursor tyrosine and then to dopamine, adrenaline and noradrenaline - Threonine, - Precursor to glycine which in turn is a key component of collagen protein (tendons and ligaments) - Tryptophan, - the precursor for serotonin (the happiness neurotransmitter) and melatonin (the sleep hormone) - Valine. - the third BCAA

The other 11 amino acids are broken into non-essential: alanine, asparagine, aspartic acid, glutamic acid.

And conditional (may need more of these in certain extreme situations): arginine, cysteine, glutamine, tyrosine, glycine, ornithine, proline, serine

Durham was totally onto something with the brain protein connection. While the brain is mostly fat (60%) protein is the second most abundant molecule and is a key component of heaps of vital neurotransmitters. https://memory.foundation/2012/02/14/why-your-brain-needs-protein/

Whether you have your shake before, during or after the workout doesn't seem to matter, what really matters is having that serving of fast digesting protein and carbs in the system when your body needs it most. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5214805/

And finally, what protein powder is best?

Most of the brands are very similar (despite the range of claims they make on the packages). We recommend avoiding the mass gainers as these are high in maltodextrin (a simple carbohydrate).

WPI is the best for post workout (fastest digesting), but soy, pea, and WPC all work fine. Hemp powder is less ideal post workout but might be a good snack or meal on the go, while casein is perfect for pre-bed as it is super slow digesting.

You shouldn't have to spend any more than $50 a kg for WPI and $40 for WPC (buying 3-4kg at a time will bring the price down heaps)

To get a six pack you should do 100s of crunches every night right? Unfortunately, it isn't quite that easy. Check out this weeks episode to find out why spot reduction doesn't exist and why getting a summer body isn't as hard as it might seem.

Resources:

The two nutrition episodes are a great place to start for getting the kitchen part of the equation sorted.

Nutrition fundamentals: https://www.youtube.com/watch?v=C_TrKTNH3Sg&t=43s

Pre, intra, and post workout nutrition: https://www.youtube.com/watch?v=Xk7DSGwOP-E

Just because spot reduction doesn't exist doesn't mean you shouldn't still train your core. Try out our 5-minute abs for a great functional circuit you can do at home.

https://www.youtube.com/watch?v=x0PWAS9i2m4&t=258s

Derek Sivers - Relax for the same result, such a powerful concept: https://sivers.org/relax

EP.80 - Hormones and Neurotransmitters (Part 2)

What does the Adelaide Crows Anthem Staredown have to do with hormones and biochemistry? Durham and Jacob breakdown the science and physiology of how your posture can influence your testosterone.

In part two we touch on Testosterone, Growth Hormone, Oxytocin and including special guest ghrelin. You should check out part 1 first before diving into this edition. episode. https://www.youtube.com/watch?v=hBl5WODNr6M

A must watch is the Amy Cuddy TED talk. https://www.ted.com/talks/amy_cuddy_your_body_language_shapes_who_you_are A brilliantly told story, and instantly actionable advice for immediate results!

Part 1 of our neurotransmitters talk can be found here https://www.youtube.com/watch?v=hBl5WODNr6M

The sauna and heat therapy episode is here https://www.youtube.com/watch?v=kmd6-Yqa_kE

And our conversation about the danger blind young men is here https://www.youtube.com/watch?v=WrlHsZ7BF2E&t=40s

Sometimes called hyperthermic conditioning, exposure to intense heat (think sauna's and steam rooms) can have massive health and performance benefits. James and Durham get deep into the weeds on this one.

NOTE: Consult a doctor before doing anything described in this article, video, or podcast.

The material on this blog is for informational purposes only. As each individual situation is unique, you should use proper discretion, in consultation with a healthcare practitioner, before undertaking the protocols, diet, exercises, techniques, training methods, or otherwise described herein. The author and publisher expressly disclaim responsibility for any adverse effects that may result from the use or application of the information contained herein.

The studies James refers to can be found below:

Study 1: https://www.ncbi.nlm.nih.gov/pubmed/16877041

Runners completing a 30min sauna 2x a week after their runs found a 32% increase in the time it took them to run until exhaustion. They also had a 7% increase in plasma volume and a 3.5% increase in red blood cells

Study 2: https://www.sciencedaily.com/releases/2015/02/150223122602.htm

using the sauna for 20 minutes at 80 degrees 2-4 times a week reduces all-cause mortality by 24%

Study 3: https://www.ncbi.nlm.nih.gov/pubmed/4066564

Heat acclimation Increases blood flow to the muscle reducing the need to rely on muscle glycogen by 40-50%

Study 4: https://saunaspace.com/wp-content/uploads/2014/12/Benefits-and-Risks-of-Sauna-Bathing.pdf

2x20min sauna sessions a day at 80 degrees increases Human growth hormone by 2 fold

Our thoughts, feelings, and actions are driven almost entirely by chemical signals. Understanding and getting to know these chemicals so you can maximise happiness and health are essential.

In this episode (part one), we cover Dopamine, Serotonin, Melatonin, and Cortisol

Here is that sugar-dopamine video Jacob mentioned: https://www.youtube.com/watch?v=Xn1cI8FNU6M

Wikipedia may not be perfect but when it comes to getting acquainted with your chemicals and how they affect everything that makes us us it's hard to beat:

Dopamine: https://en.wikipedia.org/wiki/Dopamine

Serotonin: https://en.wikipedia.org/wiki/Serotonin

Melatonin: https://en.wikipedia.org/wiki/Melatonin

Cortisol: https://en.wikipedia.org/wiki/Cortisol

To maximise your melatonin at night try our night time oats recipe a great quick and easy dinner substitute. http://www.coreadvantage.com.au/blog/2016/breakfast-for-dinner

You can't be a plumber with a leaky tap, but what is the equivalent standard that strength and conditioning coaches should hold themselves too?

You might find these articles

http://www.coreadvantage.com.au/blog?category=Fitness

and these videos

https://www.youtube.com/watch?v=2byssHKp-DA&list=PLLGwYUBXVGQViz9FNM1chMKpC1xPAk6LM

handy for improving fitness in the most efficient way.

These videos will also help improve your sprinting skill https://www.youtube.com/watch?v=vldfypMgcyY&list=PLLGwYUBXVGQWj1XlIIw__u-Q-jq2m_FLj

And this link will take you to our strength video playlist https://www.youtube.com/watch?v=d_fIZgeSsE8&list=PLLGwYUBXVGQUz72MYK-etzmyoLZ3-JpTC

We had a great follow up question from episode 74 highlighting that we didn't fully explain the elevator pitch for the Core Advantage game plan.

Well, here it is!

you can check out ep.74 here: https://www.youtube.com/watch?v=4itTi44dDXE

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