Jose Antonio PhD FNSCA FISSN CSCS

CEO and Co-Founder

Nova Southeastern

University, Ft Lauderdale FL

THE ANTONIO NUTRITION PHILOSOPHY

If it helps or has a neutral effect, try it.

THE ANTONIO NUTRITION PHILOSOPHY

Im for anything that works (whether it is supplements, foods,

etc)

If it might help, try it.

Dont be married to a dogma.

No single strategy works for everybody.

 Limited Time, Limited Resources

1) Doable?

2) Maintainable?
Choose Simple/Easy Strategies First.

 Dont be paralyzed by uncertainty.

Take a position.

We are in the business of giving advice; not telling folks more

research is needed.

But Its Not Easy

 Jack told us to lift weights ~80 years ago.

Was there any evidence back then that it was good for you?
He originally planned to enter the field of medicine; but in 1936, at the age

of 21, he opened his own health spa in California (the first gym in the
United States) and encouraged clients to better themselves through
weight-training.

 Dr. Cooper told us 40 years ago or so that doing aerobic

exercise was good for you?

His critics said youd end up with dead bodies littering the streets
His 1968 book, "Aerobics," prompted the jogging boom

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 Remember
Dont be dogmatic.

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 > 35% of total kcals

Tipton K 2011 Proc Nutr Soc

Anything more than the RDA

Westerterp-Plantenga MS 2007 Br J Nutr

>1.2 g/kg/d
Tang M 2014 J Acad Nutr Diet

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 In our category (highly fit individuals), does it make sense to

use such a low standard (0.8 g/kg/d) as our standard?

I define High as > 1 g/lb/day or 2.2 g/kg/d

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 If you eat less of one thing, it means you are likely eating more

of another.

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 Calories in

Calories Out

19

 You decrease kcal intake?

Change the

macronutrient ratio?

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Isocaloric Diets - Different Macronutrients (Layman et al. 2003; J

Nutr 133:411)
2 groups received ~1660 kcal for 10 wk

GROUP 1 (High Protein)

125 g PRO (30%)
171 g CHO (41%)
54 g Fat (29%)

GROUP 2 (High Carbohydrate)

68 g PRO (16%)
239 g CHO (58%)
48 g Fat (26%)

Baseline diet: ~2000 kcal; 75 g PRO, 246 g CHO, 75 g Fat

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Isocaloric Diets - Different Macronutrients (Layman et al. 2003).

Body Composition Changes On 1660 kcal diet

0
-2 Body Weight (lbs)
-4
-6
-8
Weight Loss
-10
-12
-14
-16
-15.3
-16.6
-18

Fat Weight (lbs) Lean Weight (lbs)

-1.9

-2.7

High PRO
High CHO

-10.4
-12.3

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 Diets and Diets + Exercise

J. Nutr. 135:1903-1910, 2005. Dietary Protein and Exercise have Additive

Effects on Body Composition during Weight Loss in Adult Women.

Layman D et al.

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 Diets were equal in kcals and lipids (30% energy intake) but

differed in protein content and the ratio of

carbohydrate:protein.

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 Exercise group
Supervised exercise program
5 d/wk walking and 2 d/wk resistance training).

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PRO

PRO+EX

CHO

CHO+EX

KCAL

1447

1323

1284

1348

Protein
(g)

110

102

58

57

Carb (g)

141

127

197

201

Fat (g)

52

46

34

41

Baseline kcal intake as 1905-2122 kcals

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 Eat more protein and less carbs for better body comp.

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 20 healthy young resistance-trained athletes

Hypoenergetic diet (60% of normal) for 2 weeks.

Followed isocaloric diet of either:

High protein diet (2.3 g per kg)
Lower protein diet (1 g per kg)
Med Sci Sports Exerc. 2010 Feb;42(2):326-37. Increased protein intake

reduces lean body mass loss during weight loss in athletes. Mettler S,
Mitchell N, Tipton KD.

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LBM loss
0
No diff in fat loss or

performance

-0.5

High
Protein

Lower
Protein

High protein diet lost less LBM -1

-1.5
-2
-2.5

High Protein
Lower
Protein

-3
-3.5
-4
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 Addition of 20 kcal/kg body weight of either candy or roasted

peanuts.

Duration: 2 weeks; Healthy men and women

Thats equal to an extra 1545 kcals for me (~175 lb).

Scand J Clin Lab Invest. 2009;69(5):598-605. Two weeks of

overfeeding with candy, but not peanuts, increases insulin levels

and body weight. Claesson AL, Holm G, Ernersson A, Lindstrm T,
Nystrom FH.

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 Body-weight and waist circumference

the candy group.

LDL cholesterol

significantly only in

in the candy group.

BMR increased only in the peanut group.

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 CONCLUSION: Eating junk is bad for you.

When you overeat, choose your food wisely.

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 Macro ratios stayed same: 50% CHO, 15% PRO, 35% fat
Subjects instructed to increase overall intake by eating until they were

more full than usual.

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Supplemented diets with:

a choice of an ice cream shake
(402 kcal, 40% fat)
a king-sized Snickers bar (510 kcal)
(Mars Inc.)
and Boost Plus (360 kcal/8 oz)
(Nestle Nutrition).
Tchoukalova YD et al 2010 Proc Natl Acad Sci USA

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Fat Mass kg
1.95
1.9
1.85
1.8
1.75
1.7
1.65
1.6
1.55
1.5
1.45
Upper Body

Lower Body
Upper Body

Lower Body
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 Bouchard C et al Metabolism 1996

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 Overfed 840 kcals/d for 100 days

Baseline diet: 50:35:15 (CHO:Fat:PRO)

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change kg
6
5
4
3
2
1
0
Fat Mass

FFM
Fat Mass

FFM
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 If you eat too much, move too little

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 Excess protein consumption will be stored as fat in the body.

http://healthyeating.sfgate.com/much-protein-turn-fat-6257.html

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 Anytime you eat more calories than you burn, youll likely gain

weight, whether or not you consume protein powder. But, too

much protein powder can definitely lead to weight gain.

http://healthyeating.sfgate.com/can-taking-much-protein-powder-

make-gain-weight-6745.html

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 Filling up on protein to build muscle or

slim your waistline may cause adverse

effects, including increased body fat. As
with all calories -- whether they come
from carbohydrates, protein or fats -your body converts what you don't need
for energy into stored fat, which will
remain until you burn it off.

Livestrong article by Nina Hauptman

http://www.livestrong.com/article/454872does-excess-protein-get-stored-as-fat/

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 25 healthy men and women

Overfed by ~954 kcal/d

Three groups:
Low protein 5%
Normal protein 15%
High protein 25%
Bray et al. JAMA 2012. 307(1)-47-55.

Fat Mass lb
High protein

Normal protein

Low protein

6
Fat Mass lb

6.5
Low protein
8.05

7.5
Normal protein
7.59

Change in pounds

8
High protein
7.57

8.5

LBM
High

Normal

Low

-2
LBM

-1

Low
-1.54

Normal
6.31

High
7

 Eat more, youll gain fat.

Eat more protein, youll gain LBM.

None of these diets were high protein.

Really was a comparison of low protein to a little bit more

than low.

 A VERY HIGH PROTEIN DIET is consumed?

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 Resistance Trained College Students

Control vs High Protein
HP Diet Consume twice their body weight in protein grams

daily

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 Maintain same training volume

DAILY diet log and TRAINING log for 8 weeks

Body Comp via Bod Pod

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Group
Control
High Protein

Baseline
2295 + 639
2042 + 837

Post
2052 + 532
2834 + 864*#

Mean + SD. P<0.05.

Pre vs Post High Protein*
Post Control vs Post High Protein#

~800 kcal increase per day

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Group
Control
High Protein

Baseline
1.87 + 0.46
2.31 + 0.96

Post
1.75 + 0.35
4.35 + 0.80*#

Mean + SD. P<0.05

Pre High Protein vs Post High Protein *
Post High Protein vs Control #
No baseline differences
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310
260

Significant increase in protein intake

grams

210

160
110
60
10
-40
Baseline
Post

Control
149
139

High Protein
162
307
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Group
High Protein
Control

Baseline
2.8 + 1.3
3.0 + 0.7

Post
3.2 + 1.6
2.9 + 0.9

Mean + SD. P<0.05

No differences

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250

grams

200
150
100
50
0
Baseline
Post

Control
236
227

High Protein
198
226
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Group
Control
High Protein

Baseline
1.1 + 0.4
1.0 + 0.4

Post
1.2 + 0.4
1.0 + 0.3

Mean + SD. P<0.05

No differences

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grams

100
90
80
70
60
50
40
30
20
10
0
Baseline
Post

Control
79
77

High Protein
79
87
59

42000
37000
32000

27000
22000
17000
12000
7000

No change in training volume (sets x reps x weight)

2000
-3000
Baseline
Post

Control
37148
41847

High Protein
32481
34601
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Group
Control
High Protein

Baseline
76.4 + 9.9
71.8 + 12.2

Post
77.2 + 9.9
73.5+12.5

Mean + SD
No differences

62

Group
Control
High Protein

Baseline
65.2+11.7
59.5+10.9

Post
66.5+11.7
61.4+11.6

Mean + SD
No differences

63

Group
Control
High Protein

Baseline
11.2+4.7
12.3+7.0

Post
11.4+5.0
12.0+6.2

Mean + SD
No differences

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Group
Control
High Protein

Baseline
15.1+6.9
17.3+6.8

Post
14.2+6.9
16.3+7.5

Mean + SD
No differences

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 Past work on high protein diets.

Kalman et al 141 grams
Layman et al 125 grams
Farnsworth et al ~100 grams
Layman et al 141 grams
Mettler et al 2.3 g/kg/d

Current study 4.35 g/kg/d, 307 grams

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 Eating twice your body weight (2 grams per lb) in protein is

difficult.

In general, overeating on protein has little effect on % body fat,

body weight, LBM, or fat mass in highly trained men and women
who do not change training volume/intensity.

Several subjects reported feeling hot and full/bloated.

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 To eat this much protein via foods is virtually impossible.

The mean protein intake in the high protein group was 307

grams.

How much is that?

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 Body weight loss can be produced by pretty

much any hypocaloric diet.

Body comp changes tend to be better with a

higher protein/lower carb diet.

Eating more protein during kcal deficit

preserves LBM.

Eating a very high protein diet has little

effect on body comp in trained individuals

who otherwise do not alter training.
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 WHEN you consume a food/supplement/meal affects the

adaptive response of an organism

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 A 20 gram bolus of whey protein consumed every three

hours is superior to other temporal patterns of feeding for the

purpose of stimulating muscle protein synthesis.

Areta JL, Burke LM, Ross ML, Camera DM, West DW, Broad EM, Jeacocke NA, Moore DR,
Stellingwerff T, Phillips SM, et al: Timing and distribution of protein ingestion
during prolonged recovery from resistance exercise alters myofibrillar protein
synthesis. J Physiol 2013, 591:2319-2331.

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 Consuming caffeine enhances cycling performance when

administered immediately prior to, but not 1 or 2 hours before

cycling.
Ryan EJ, Kim CH, Fickes EJ, Williamson M, Muller MD, Barkley JE,

Gunstad J, Glickman EL:Caffeine gum and cycling performance:

a timing study. J Strength Cond Res 2013, 27:259-264.

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 Consuming a sports drink 30 minutes before exercise

improved performance better than consuming it 120 minutes

prior.
Galloway SD, Lott MJ, Toulouse LC: Pre-Exercise Carbohydrate

Feeding and High-Intensity Exercise Capacity: Effects of

Timing of Intake and Carbohydrate Concentration. Int J Sport
Nutr Exerc Metab 2013.

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 Certainly, it is well known that consuming a sports drink

during exercise is better than drinking water.

Thus, a carbohydrate-electrolyte drink can increase endurance

performance as well as enhance lactate removal and thereby delaying the

onset of fatigue.
Khanna GL, Manna I: Supplementary effect of carbohydrateelectrolyte drink on sports performance, lactate removal &
cardiovascular response of athletes. Indian J Med
Res 2005,121:665-669.

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 WATER!
Drinking water during a prolonged endurance event (90 min or

greater) in the heat is better than drinking it AFTER the event.

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 Morning and Afternoon Pre-Training

Morning and Evening 5-hr Post-Training
The daily dose of the supplement contained approximately 70

g of protein (82% casein) and less than 1 g of carbohydrate and

fat. Consumed TWICE per day.

Nutr Res. 2009 Jun;29(6):405-13. Time-divided ingestion pattern of casein-based

protein supplement stimulates an increase in fat-free body mass during resistance

training in young untrained men. Burk A, Timpmann S, Medijainen L, Vhi M, Opik V.

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Morning-Evening Works better for FFM gains

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 14 weeks of resistance training combined with timed ingestion

of

isoenergetic protein versus carbohydrate supplementation on

muscle fiber hypertrophy (size) and muscle performance.

Metabolism. 2005 Feb;54(2):151-6. The effect of resistance training combined

with timed ingestion of protein on muscle fiber size and muscle strength.
Andersen LL et al.

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 Protein supplement:
16.6 g of whey protein
2.8 g of casein
2.8 g of egg white protein
2.8 g of l-glutamine

Carbohydrate supplement
25 g of maltodextrin

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 Supplementation was administered:

25 grams before and 25 grams immediately after each training bout
25 grams in the morning on non-training days.

82

 Muscle biopsy specimens were obtained from the vastus

lateralis muscle and muscle fiber x-sectional area determined.

83

30
25

% increase

20
protein
group
carb group

15
10
5
0
Type I

Type II
84

 10-wk weight training program.

Cribb PJ, Hayes A. Effects of supplement timing and resistance

exercise on skeletal muscle hypertrophy.

Med Sci Sports Exerc. 2006 Nov;38(11):1918-25.

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Resistance-trained males were matched for

strength and placed into one of two groups:
A. PRE-POST group consumed a supplement (1 g.kg

body weight) containing protein/creatine/glucose

immediately before and after RE.
B. The MORNING-EVENING group consumed the
same dose of the same supplement in the morning
and late evening.

For an 80kg person, 32 g protein, 34.4 g cho, <0.4 g fat,

5.6 g CrMonohydrate

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 PRE-POST demonstrated better gains in:

LBM

1-RM (squat, bench)

Type II muscle fibers x-sectional area
Muscle glycogen, creatine and contractile protein

90

 10 trained; 10 untrained men

During an 11-day training phase subjects consumed:

Group 1 protein shake immediately post exercise plus a meal

2 hours post.

Group 2 meal 2 hours post plus a shake 6 hr post exercise.

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 Nitrogen balance was higher in trained men if they consumed

protein immediately post exercise vs 6 hours post.

In conclusion: timing matters. Eat protein after you train.

Dont watch TV for 2 hours and then eat.

Mori H. J Physiol Anthropol 2014. Effect of timing of protein and

carbohydrate intake after resistance exercise on nitrogen balance

in trained and untrained young men

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 When you eat is critical despite same total kcal, pro, fat, cho

intake.

NOT eating is never an anabolic strategy.

NOT eating is never a strategy to expedite recovery.
In conclusion: EAT something after you train. Eat regularly.

93

 Post-exercise protein supplementation may improve health and

muscle soreness during basic military training in marine

recruits.
Flakoll et al. JAP 96:951-956, 2004.

94

Healthy US male Marine recruits; N=387

One of three treatments supplements taken immediately

post-exercise during the 54-day basic training period.
1.
2.
3.

Placebo (zero grams CHO, PRO, or Fat)

Control (8 g CHO, 0 g PRO, 3 g Fat)
Protein supplement (8 g CHO, 10 g PRO, 3 g Fat)

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 The protein supplemented group had:

33% medical visits

28% visits due to viral/bacterial infections.

37% visits due to muscle/joint problems
83% visits due to heat exhaustion

Less muscle soreness at day 34 and 54

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 Incorrectly attributed to Mark Twain

And hence, the death of

nutrient timing has been greatly

exaggerated

97

 Timing matters.
IF IT HELPS OR HAS A NEUTRAL EFFECTDO IT. Jose

Antonio PhD

98

 Metabolic Adaptation
Losing Weight Fast vs Slow Does it matter?

Obesityjournal.org
Knuth ND et al. 2014

350

pounds

300
250
200
150
100
Pre Wt
Post Wt

Biggest Loser
307
200

Gastric Bypass
297
209

lbs

180
160
140
120
100
80
60
40
20
0
Pre FFM
Post FFM

BL
155
137

GP
154
128

160
140

pounds

120
100
80
60

40
20
0
Pre Fat Mass
Post Fat Mass

BL
138
62

GB
144
81

60
50

40
30
20
10
0
Pre % Fat
Post % Fat

BL
49.5
30.4

GB
48.3
38.4

90
80
70

60
50
40

30
20
10
% Lost Fat
% Lost FFM

BL
83.6
16.4

GB
70.8
29.2

 Lancet Diabetes Endocrinol 2014 Purcell K et al.

 Fast 12 weeks to lose 15% body weight

Slow 36 weeks to lose 15% body weight

 Be pragmatic.
Eat plenty of protein.

Eat regularly.
Timing matters.

Not eating is a fools strategy.

If you need to lose weight, lose it fast or slow.
Take creatine, fish oil, caffeine, and beta-alanine.

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 Go to www.theissn.org

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