Russian Weightlifting Metabolism and Diet

10 Feb

Russian Weightlifting Metabolism and Diet

Author: Dr Mel Siff Blog // Category: Dr Siff on Nutrition, Dr Siff on Training Theory, Soviet/Eastern Bloc Training

The following extracts from a Russian text on metabolism and nutrition for
weightlifters will provide some useful information for those who recently
have been asking about the Russian approach to these topics.

Metabolic Changes in Weightlifting

K Korovnikov, N Yalovaya, G Azizbekyan, V Belyaev, R Bolkhovsky

[Tables excluded - for the full text, see 1984 Russian Yearbook translated by
Bud Charniga, www.dynamic-eleiko.com]

Essential reconstruction of the metabolic exchange processes designed for
economising the functions of physiological systems and raising of the body’s
stability to extreme influences takes place during adaptation to large
physical loads. Sharp metabolic changes in response to training loads of
large volume and intensity and insufficient recovery of the important
functions of the body’s systems can be factors which limit an athlete’s work
capacity and the effectiveness of his training. In connection with this it is
extremely important to reveal the metabolic peculiarities and the possibility
of affecting certain metabolic processes which are important for increasing
the rate of recuperation after workouts.

Findings obtained from studying some aspects of a weightlifter’s metabolic
status is presented in this study. 43 athletes, ages 19-22 years; bodyweights
of 55-113 kg, took part in the study. It was established that small (volume
of 2-5 tons primarily utilizing 65%) and moderate (volume 5-8 tons using
75-85%) training loads did not provoke significant changes in urinary
excretion of acid, urea, amino acids and creatinine in comparison with the
resting state. Renal excretion of acid, urea, amino acids and creatinine
increased significantly (Table 1) under the influence of larger training
loads; the volume of which were in excess of 8 tons and in which exercises of
high intensities (90-100%) were utilized. 70% of the athletes studied had
creatinuria (0-01-0.019 gm/ml); 32% had proteinuria. There was also an
increase in general acidity after large physical loads. The acid content of
the sweat taken from the upper half of the athlete’s torso during a 11 hour
workout was 0.4 grams.

The results are indicative of the rise in the excretion of the end products
of acid exchange, during large and intense training loads.

A study of the affect of small, average and large training loads on
electrolytes established, that the daily urinary excretion of potassium
increases and the excretion of sodium decreases with the increase in the
volume and intensity of the load. Renal excretion of calcium and phosphorus
does not change significantly (Table 2) under the influence of physical loads
of various magnitude. The excretion of potassium and sodium in response to
large training loads was somewhat less the higher the sportsmen’s mastery and
trainability. An increase in the vitamin requirements of Bl, B2, PP, B6 and
ascorbic acid were noticed when the vitamin status of the athletes,
undergoing large training loads, was studied (Table 3).

Coupled with the study of protein, vitamin, and electrolytic exchange, we
determined a number of indicators which reflect the state of strain, fatigue,
restoration and adaptation: urinary excretion of catecholamines (adrenalin,
noradrenalin, DOFA, dopamine), ketone bodies, acidic mucopolysaccharides,
urea content of the blood serum, acid-base balance of the blood, etc. The
results of these biochemical tests showed that in a number of cases
restoration was incomplete after the preceding large training loads. This is.
indicated by the presence of metabolic acidosis, a rise in the volume of urea
in the morning, at rest), low urinary excretion of dopamine and DOFA,
mirroring the reserve potential of the sympathetic-adrenal system, high
volumes of ketone bodies and acidic mucopolysaccharides in the urine, etc.

The established changes in the metabolic indicators studied, were conditioned
by the general intensity of the exchange processes; caused by the large
physical and neuro-emotional strain on the body. At the same time, the
character of the metabolic displacements and the speed of restoration in
these conditions depends to certain degree on alimentary factors (N.
Yakovlev, 1957; A. A. Minkh, 1976, et al.).

Associated with the aforementioned changes in the indicators of the
organism’s metabolic status (under the influence of training loads) one ought
to turn more attention to calculating actual nourishment. our research
established that the actual weightlifter’s diet does not always fully respond
to the requirements of a rational diet and does not sufficiently secure the
organism’s increased requirements of individual food substances. A rational
diet, by its chemical composition, is seldom characterized by specific
imbalances. We found the protein, fat and carbohydrate ratio in the diet to
be 1: 1.2: 1.7, which does not conform to existing recommendations (1: 0.8
:4).

[Tables here]

In this case the amount of protein (14% of the total calories) was below the
16-18% which is the protein requirement for lifters executing large training
loads (Schneider, 1979, et al). There was a deficiency of the amino acid
methionine and a number of replaceable amino acids which were apparently
connected to the predominance of animal protein in the diet (80-90%) and an
insufficient quantity of vegetable protein. An excessive amount of fat in the
diet (46% of the total caloric intake) is typical. There is also a low
polyunsaturated to saturated fat ratio. An irrational aspect of the lifters’
diets was the extraordinary low consumption of carbohydrates — the energy
component of the diet (40% of the calories).

An assessment of the mineral contents of the diet revealed that the amount of
potassium, sodium and calcium were significantly below recommended allowances
for athletes (Polrovsky, 1975; N. Yakovlev, 1975, Schneider, 1979, et al).
The amount of phosphorus corresponded to existing recommendations. Certain
vitamins in the amounts required for athletes and utilized for the synthesis
of various coenzyme systems were lacking in the lifters’ diet. The amount of
thiamine, niacin, pyrodoxine, pantothenic acid folacin and biotin were found
to be in the lower range for adult males. The amount of ascorbic acid in the
diet was extremely low (12.5 ± 0.9 mg per 1000 Kcal; the norm is 35).

One can assume that the imbalance of a number of food substances in the
lifter’s diet, mineral elements and vitamins in amounts that do not satisfy
the sportsman’s requirements for a hard training period, play a specific role
in the alterations of the metabolic indicators. Insufficient consumption of
the vitamin “B” group and ascorbic acid as well as incomplete assimilation is
associated with an imbalance in the chemical composition of the diet; this
disrupts the optimal ratio between the individual vitamins and other
nutrients.

The excessive amount of fat and an insufficient amount of carbohydrates in
the diet of the athletes studied is the reason for the high content of ketone
bodies in the urine of certain athletes (80-180 mg/day; the norm is 20-50
mg/day) during hard training. The amounts of potassium and protein in the
diet were not in the optimal ratio (Grebenyuk, 1975; Azizbekyan, 1981; Anand
et al, 1974; Margen, et al, 1974); this could be the reason for the higher
loss of potassium during heavy training.

In order to shorten the restoration period of the metabolic functions and
preserve the athlete’s high work-capacity during hard training, it is
necessary, first of all, to correctly organize the diet. It is appropriate to
include special nutritional products in the diet, which have a number of
advantages over traditional products. The use of special products which are
easily assimilable, proportionally high in calories and small in volume; and
owing to their specific chemical composition, effect alterations in the
athlete’s diet; guarantee an adequate expenditure of the energy and food
substances provided to the body.

The use of traditional products in quantities that satisfy the organism’s
nutrient requirements; in protein for example, during multiple daily
workouts, can cause discomfort to the lifter during training, a feeling of
heaviness in the stomach, difficulty breathing and a dispeptic syndrome
because of the large amounts consumed and the relatively slow digestion
(Centenzo, 1976; Rogozkin, 1973; Laricheva, Yalovaya, et al, 1978).

An acidophilus [yoghurt-like] product, designed to accelerate the restoration
of the sportsman’s work-capacity after large training loads was developed at
the AMN USSR Institute of Nutrition; based on studies of the metabolic status
of the organism, diet, and the training regimen. Each 100 grams of this
product contains 30-35 grams of protein, 45-50 grams of carbohydrate and
10-15 grams of fat. The product is balanced in amino acid content. The
polyunsaturated to saturated fatty acid ratio component of the product is
0.5, this conforms to physiological requirements.

The carbohydrate component of the product is made up of glucose, fructose,
sucrose, lactose, maltose, dextrin and starch. The product also contains
organic acids and a large spectrum of vitamins and minerals. Use of the
special product as a dietary supplement, enables one to correct the chemical
composition of the diet. An increase in the amount of protein, carbohydrates,
supplementing vitamins (C, Bl, B2, B6, PP), minerals (K, Na, Ca, P, Mg, Fe,
Zn, Cu, etc.) will have a favorable affect on the metabolic status, the
athlete’s sense of well-being and workcapacity.

A daily supplementation of 100 grams of this product contributes to the
activation of the anabolic processes in the exchange of acids, decreases
renal excretion of amino acids and creatinine and decreases the intensity of
potassium, sodium, calcium and phosphorus exchange. The athletes who used the
special product had smaller losses of organic potassium during periods of
hard training. Use of the product improved the vitamin status of the
organism.

The results of a number of biochemical tests (blood urea, acid-base balance
of the blood, mucopolysacharide acids, ketone bodies in the urine)
established that recuperation after hard training was accelerated with the
use of the special product. Thus, the athletes who used the product had a
decrease in urinary excretion of ketone bodies, mucopolysaccharide acids,
less urea in the blood (determined in the morning on an empty stomach), a
decrease in acid-base changes due to training and a quicker restoration of
the acid-base balance. Use of the special product contributed to an increased
effectiveness of training; an increase in sport results. Barbell velocity
recorded in six zones of intensity (60, 65, 75, 85, 90, 95%) increased an
average of 0.7-1.5 m/sec on the snatch and 0.71-1.1 m/s in the clean and jerk
for the athletes who used the special product in comparison with the control
group of athletes.

Our study demonstrates the necessity of controlling the metabolic status of
the body during hard training and the importance of timeously correcting
metabolic displacement with nutritional supplementation.

Dr Mel Siff
Denver, USA
http://groups.yahoo.com/group/Supertraining/

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