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New research reported by the Journal of the
International Society of Sports Nutrition (JISSN)
indicates that a liquid carbohydrate and protein (C + P)
supplement ingested early during recovery from a cycling
time trial could enhance a subsequent 60-minute effort
on the same day vs. an isoenergetic liquid carbohydrate
supplement. The cyclists’ performance was compared to
the ingestion of the C + P consisting of 0.8
grams/kilogram of the cyclist’s weight of Carbohydrate &
0.4 grams/kg of protein vs. the carbohydrate supplement
consisting of 1.2 grams/kilogram of the cyclist’s body
weight. The C + P show increased recovery over the
carbohydrate only supplement.
The methodology used was an industry standard meal plan
consisting of the first exercise bout, 2 hours after a
standardized breakfast. Following the exercise bout the
cyclists consumed the supplements at 10, 60, and 120
minutes, followed by a standardized meal at 4 hours post
exercise. At 6 hours past the first exercise bout,
consisting of one hour, all-out, maximal cycling, the
cyclists repeated the exercise bout. There was a
significant reduction in performance and power for both
the C + P and C groups, but the C + P group showed
significantly greater fat oxidation and respiratory
exchange ratio (RER).
RER—Respiratory Exchange Ratio:
To estimate the amount of energy used by the body, it is
necessary to know the type of food (carbohydrate, fat or
protein) being oxidized. The carbon and oxygen contents
of glucose, free fatty acids (FFAs) and amino acids
(proteins) differ dramatically. As a result, the amount
of oxygen used during metabolism depends on the type of
fuel being oxidized. Indirect calorimetry measures the
amount of CO2 released (VCO2) and
oxygen consumed (VO2). The ratio between
these two values is termed the Respiratory Exchange
Ratio (RER).
RER = VCO2
VO2
In general, the amount of oxygen needed to completely
oxidize a molecule of carbohydrate or fat is
proportional to the amount of carbon in that fuel; i.e.:
glucose (C6H12O6)
contains six carbon atoms. During glucose combustion, 6
molecules of oxygen (O2) are used to produce
6 CO2 molecules, 6 H2O molecules
(water), and 38 ATP molecules: 6 O2 + C6H12O6
→ 6 CO2 + 6 H2O + 38ATP
By calculating how much CO2 is released
compared with the amount of O2 consumed, we
find that the respiratory exchange ratio (RER) is 1.0:
RER = VCO2 = 6CO2 =
1.0
VO2 6O2
Since free fatty acids (FFA) have considerably more
carbon and hydrogen, but less oxygen than glucose,
metabolizing FFA will require more oxygen. This will
cause the RER to drop to a value less than 1.0 when fats
are being metabolized.
The RER of pure fat metabolization is approximately;
0.70
Previous experiments have compared protein
supplementation versus carbohydrate supplementation.
Carbohydrate supplementation, post exercise,
demonstrated increased performance, both long and short
term over those consuming protein supplementation post
exercise. The object of additional experimentation will
be to determine the correct ratios of
protein/carbohydrate supplementation for optimal
recovery and performance.
The conclusion of this research, under these
experimental conditions indicates that consuming a
liquid carbohydrate-protein supplement, immediately post
exercise increases fat oxidation, increases recovery and
improves subsequent, same day, 60 minute maximal cycling
efforts when compared to a carbohydrate only supplement.
The limitations of this research is the limited number
of subjects (16), and variation. It will take larger
studies and variations in ratios, quantity, quality and
timing of recovery meals before we can make specific
recommendations to maximize performance.
The IFPA would like to extend our appreciation for your
continued support and best wishes for a Happy New Year!
From all of us at the IFPA
Dr. Jim Bell
CEO, IFPA
CEO, DFC
••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••
__________ IFPA NEWS
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IFPA/ACASP/A4M Special Events
Calendar & Dr. Jim Bell’s Presentation Schedule
Bangkok, Thailand
May 1-5, ABAARM: Physician Postgrad Clinical Training Course (ACTC)
May 1-5, IFPA: Anti-Aging Fitness Specialist Certification Course (AAFS)
May 1-5, IFPA: Personal Fitness Trainer Certification Course (PFT)
Kuala Lumpur, Malaysia
May 5-7, ABAARM: Physician Postgrad Clinical Training Course (ACTC)
May 5-10, IFPA: Anti-Aging Fitness Specialist Certification Course (AAFS)
May 5-7, IFPA: Personal Fitness Trainer Certification Course (PFT)
May 8-10, SAAARMM: Physician’s Conference
Goa, India
May 10-14, ABAARM: Physician Postgrad Clinical Training Course (ACTC)
May 12-16, IFPA: Anti-Aging Fitness Specialist Certification Course (AAFS)
May 12-16, IFPA: Personal Fitness Trainer Certification Course (PFT)
May 15-17, WAAAM: Physician’s Conference
Estoril, Portugal:
June 4-6, WAAAM Medical Conference
June 7-9, IFPA Personal Fitness Trainer Certification
Workshop
Singapore
October 8-12, ABAARM: Physician Postgrad Clinical Training Course (ACTC)
October 8-12, IFPA: Anti-Aging Fitness Specialist Certification Course (AAFS)
October 8-12, IFPA: Personal Fitness Trainer Certification Course (PFT)
October 10,12, WAAAM: Physician’s Conference
Manila, Philippines (Tentative)
October 14-15, WAAAM: Physician’s Conference
October 14-17, IFPA: Anti-Aging Fitness Specialist Certification Course
(AAFS)
October 14-17, IFPA: Personal Fitness Trainer Certification Course (PFT)
Australia:
Oct 16-18, WAAAM Medical Conference
Oct 19-21, American Board of Anti-Aging and Regenerative
Medicine
Oct 19-23, IFPA Personal Fitness Trainer Certification
Workshop
Jakarta, Indonesia
October 16-18, WAAAM: Physician’s Conference
October 19-23, ABAARM: Physician Postgrad Clinical Training Course (ACTC)
October 19-23, IFPA: Anti-Aging Fitness Specialist Certification Course
(AAFS)
October 19-23, IFPA: Personal Fitness Trainer Certification Course (PFT)
October 24-25, IFPA 2nd Annual Asian Fitness Conference (AFC)
Bali, Indonesia:
Oct 19-23, American Board of Anti-Aging and Regenerative
Medicine
Oct 26-30, IFPA Personal Fitness Trainer Certification
Workshop
Oct 26-30, IFPA: Anti-Aging Fitness Specialist
Certification Course (AAFS)
OTHER INTERNATIONAL LOCATIONS TO BE ANNOUNCED:
Paris; Monaco; Dusseldorf; London; Moscow;
Rome; Sao Paulo, Brazil
Prestigious National Events Dr. Bell Will Be
Presenting At:
2008
Las Vegas:
Dec 10-11, American College of Anti-Aging Sports
Medicine Professionals (ACASP)
Dec 11-14, A4M Medical Conference
2009
Orlando, FL:
Apr 20-22, ACASP Sports Medicine Certification
Apr 22-24, A4M Medical Conference
San Jose, CA:
Sept 8-10, ACASP Sports Medicine Certification
Sept 10-12, A4M Medical Conference
Las Vegas, NV:
Dec 7-9, ACASP Sports Medicine Certification
Dec 9-12, A4M Medical Conference
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James
T. Bell, PhD. is the
founder and CEO of the International Fitness
Professionals Association, IFPA.
 More
Books from Jim Bell, PhD.
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