Building muscle: nutrition to maximize bulk and strength adaptations to resistance exercise training

Abstract

Several nutritional strategies can optimize muscle bulk and strength adaptations and enhance recovery from heavy training sessions. Adequate energy intake to meet the needs of training and carbohydrate intake sufficient to maintain glycogen stores (>7 g carbohydrate·kg^?1·day^?1 for women; >8 g carbohydrate·kg^?1·day^?1 for men) are important. Dietary protein intake for top sport athletes should include some foods with high biological value, with a maximum requirement of approximately 1.7 g·kg^?1·day^?1 being easily met with an energy sufficient diet. The early provision of carbohydrate (>1 g·kg^?1) and protein (>10 g) early after an exercise session will enhance protein balance and optimize glycogen repletion. Creatine monohydrate supplementation over several days increases body mass through water retention and can increase high-intensity repetitive ergometer performance. Creatine supplementation can enhance total body and lean fat free mass gains during resistance exercise training; however, strength gains do not appear to be enhanced versus an optimal nutritional strategy (immediate post-exercise protein and carbohydrate). Some studies have suggested that β-OH-methyl butyric acid (β-HMB) can enhance gains made through resistance exercise training; however, it has not been compared “head to head” with optimal nutritional practices. Overall, the most effective way to increase strength and bulk is to perform sport-specific resistance exercise training with the provision of adequate energy, carbohydrate, and protein. Creatine monohydrate and β-HMB supplementation may enhance the strength gains made through training by a small margin but the trade-off is likely to be greater bulk, which may be ergolytic for any athlete participating in a weight-supported activity.     

Analysis of the training load during a hypertrophy-type resistance training programme in men and women

Abstract

The purpose of this study was to analyze the specific training load during a resistance training (RT) programme designed to increase muscular hypertrophy in men and women. Thirty-four women (22.7 ± 4.1 years, 58.8 ± 11.9 kg, 162.6 ± 6.2 cm and 22.1 ± 3.6 kg.m^?2) and 30 men (22.7 ± 4.4 years, 68.4 ± 9.0 kg, 174.5 ± 6.6 cm and 22.5 ± 2.4 kg.m^?2) underwent a supervised RT programme that was divided into two phases of 8 weeks each. Training consisted of 10–12 exercises performed with three sets of 8–12 repetitions at repetition maximum resistances performed 3 times per week on nonconsecutive days. There was a significant (P < 0.05) main effect for gender by time interaction for average training load of all the exercises performed in the first 8 weeks of RT with women showing a higher relative increase than men (+43.6% vs. +32.5%, respectively). This result was not observed during the second 8-week phase of the RT programme during which no significant gender by time interaction (P > 0.05) was shown with both genders having a similar relative increase (+28.7% vs. +24.3%, respectively). Women had a higher increase than men in specific average training load of the upper limb exercises during both the first 8 weeks of training (+30.2% vs. +26.6%, respectively) and the second 8 weeks of training (+31.1% vs. +25.3%, respectively). We conclude that the adaptation in specific training load is influenced by gender.     

Confirmation and Weight Management: Predicting Effective Levels of Acceptance and Challenge in Weight Management Messages

The current study employed a confirmation perspective to assess individuals’ perceptions of weight management messages. Confirmation was conceptualized as being comprised of two components: acceptance and challenge. Building on the main theoretical premise that messages higher in acceptance and challenge would be perceived as more effective in promoting healthy behaviors than messages lower in these components, we assessed how the relationships between the two components and message effectiveness varied by individuals’ characteristics. Specifically, we examined body self-esteem, readiness to change, weight locus of control, motivations for weight management, and communication satisfaction with weight management conversations as potential moderators. Results indicated that, as hypothesized, messages higher in acceptance and messages higher in challenge were perceived as more effective. In addition, body self-esteem, certain stages of readiness to change, and communication satisfaction interacted with acceptance to predict effectiveness, and internal locus of control and appearance and strength motives interacted with challenge to predict effectiveness. These results, in combination, suggest that although messages high in either component of confirmation were perceived as generally effective in motivating healthy behaviors, optimal levels of acceptance and challenge may vary by certain individual and relational characteristics. Practical and theoretical implications are discussed.     

基于AHP的高校教师教育技术能力评价指标体系组合权重研究

文章在认真分析《江苏省高校教师教育技术能力指南》基础上,经过归纳建立了高校教师教育技术能力评价指标体系,并应用AHP法(层次分析法)对体系各级指标权重进行了定量研究并给出了一、二级指标的组合权重值。     

基于最优权值探测的图像可逆信息隐藏研究

提出一种基于最优权值探测的图像可逆信息隐藏算法。该算法改进了现有的预测方法,利用最优权值探测原理提高预测像素值的精确受,使预测误差差值直方图更加紧凑、峰值更高。实验结果表明,相比其它可逆嵌入算法．该算法在保证图像质量的同时,提高了嵌入容量。算法整体性能高。     

一种改进的权均值粒子群优化算法

针对粒子群优化算法的早熟收敛和进化后期收敛速度慢等问题,提出了权均值粒子群优化算法。通过在“认知”部分和“社会”部分加入随机权值更新粒子的飞行速度,使粒子能够很快地收敛到全局最优点。典型函数的仿真结果表明,该算法不仅具有较好的全局收敛性能和较快的收敛速度,而且有效地避免了早熟收敛问题。     

篮球普修理论标准化试题分析

通过对我院三届共１５０份篮球普修理论试卷的研究，从试卷的难度、区分度、信度、效应等统计学指标着手，对命题的内容、比例及方法进行分析对比，分别找出试题与标准化试题的差距，以便改进并制定出较为合理的命题方法，使篮球普修理论考试更趋标准化、科学化。     

抗球皇和独球对人工感染鸡球虫病的疗效观察

试验选用14日龄健康鸡140只,随机分为4组,每组35只鸡,观察马杜霉素铵与磺胺氯吡嗪钠对鸡球虫病的治疗效果.第一组使用抗球皇,第二组使用独球,第三组感染不投药,第四组作健康对照.在21日龄时对鸡进行球虫人工感染,在感染4d后开始用药,并记录数据.结果表明,马杜霉素铵和磺胺氯吡嗪钠对试验鸡的增重率和抗球虫指数分别达到了97.1%、170.0和94.2%、161.6.说明马杜霉素铵对鸡球虫病有很好的疗效,而磺胺氯吡嗪钠对鸡球虫病的治疗效果一般.     

世界优秀男排选手的身高、体重、年龄与弹跳素质特征——兼析亚洲男排现状

以亚特兰大奥运会男子排球决赛队员为主要研究对象,对其身高、体重、年龄、弹跳素质进行数理统计,揭示当今世界级优秀男排运动员的基本特征,为亚洲男排的重新崛起提供部分参考依据。     

基于权值树的危险信号检测算法的改进

文章提出了一种快速的基于权值树的危险信号检测算法,进行了相关仿真实验,理论分析和实验结果表明,该系统具有较低的误报率和漏报率,提高了危险理论入侵检测算法的效率。