Limits of Human Endurance Nestlé Nutrition Institute Workshop Series Vol. 76 Limits of Human Endurance Editors Luc J.C. van Loon Maastricht, The Netherlands Romain Meeusen Brussels, Belgium Nestec Ltd., 55 Avenue Nestlé, CH–1800 Vevey (Switzerland) S. Karger AG, P.O. Box, CH–4009 Basel (Switzerland) www.karger.com Library of Congress Cataloging-in-Publication Data Nestlé Nutrition Workshop (76th : 2012 : Oxford, England), author. Limits of human endurance / editors, Luc J.C. van Loon, Romain Meeusen. p. ; cm. -- (Nestlé Nutrition Institute workshop series, ISSN 1664-2147 ; vol. 76) Includes bibliographical references and index. ISBN 978-3-318-02408-1 (hbk. : alk. paper) -- ISBN 978-3-318-02409-8 (e-ISBN) I. Loon, Luc J. C. van, editor of compilation. II. Meeusen, Romain, editor of compilation. III. Nestlé Nutrition Institute, issuing body. IV. Title. V. Series: Nestlé Nutrition Institute workshop series ; v. 76. 1664-2147 [DNLM: 1. Physical Endurance--physiology--Congresses. 2. Athletic Performance--physiology--Congresses. 3. Exercise--physiology--Congresses. 4. Nutritional Physiological Phenomena--physiology--Congresses. W1 NE228D v.76 2013 / QT 255] QP303 612.7’6--dc23 2013018859 The material contained in this volume was submitted as previously unpublished material, except in the instances in which credit has been given to the source from which some of the illustrative material was derived. Great care has been taken to maintain the accuracy of the information contained in the volume. However, neither Nestec Ltd. nor S. Karger AG can be held responsible for errors or for any consequences arising from the use of the information contained herein. © 2013 Nestec Ltd., Vevey (Switzerland) and S. Karger AG, Basel (Switzerland). All rights reserved. This book is protected by copyright. No part of it may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, or recording, or otherwise, without the written permission of the publisher. Printed on acid-free and non-aging paper (ISO 9706) ISBN 978–3–318–02408–1 e-ISBN 978–3–318–02409–8 ISSN 1664–2147 e-ISSN 1664–2155 Basel · Freiburg · Paris · London · New York · New Delhi · Bangkok · Beijing · Tokyo · Kuala Lumpur · Singapore · Sydney Contents VII Preface IX Foreword XIII Contributors 1 Caffeine, Exercise and the Brain Meeusen, R.; Roelands, B. (Belgium); Spriet, L.L. (Canada) 13 Carnitine and Fat Oxidation Stephens, F.B.; Galloway, S.D.R. (UK) 25 Hydration during Intense Exercise Training Maughan, R.J. (UK); Meyer, N.L. (USA) 39 Intense Exercise Training and Immune Function Gleeson, M.; Williams, C. (UK) 51 Physiological and Performance Adaptations to High-Intensity Interval Training Gibala, M.J. (Canada); Jones, A.M. (UK) 61 Effect of β-Alanine Supplementation on High-Intensity Exercise Performance Harris, R.C. (UK); Stellingwerff, T. (Canada) 73 Dietary Protein for Muscle Hypertrophy Tipton, K.D. (UK); Phillips, S.M. (Canada) 85 The Role of Amino Acids in Skeletal Muscle Adaptation to Exercise Aguirre, N. (USA); van Loon, L.J.C. (The Netherlands); Baar, K. (USA) 103 National Nutritional Programs for the 2012 London Olympic Games: A Systematic Approach by Three Different Countries Burke, L.M. (Australia); Meyer, N.L. (USA); Pearce, J. (UK) V 121 Concluding Remarks: Nutritional Strategies to Increase Performance Capacity van Loon, L.J.C. (The Netherlands); Meeusen, R. (Belgium) 127 Subject Index For more information on related publications, please consult the NNI website: www.nestlenutrition–institute.org VI Contents Preface Nutrition is one of the key factors that modulate exercise performance. A healthy diet, adapted to the specific demands imposed upon by the individual athlete’s training and competition, is required to allow optimal performance. Specific nutritional interventions have been developed to increase exercise endurance, allowing us to further improve sports performance in a variety of exercise tasks. In the 76th Nestlé Nutrition Institute Workshop, a group of expert scientists in the field of nutrition and exercise discussed the ergogenic properties of various nutritional interventions and presented research to show that dietary strategies can be applied to extend the limits of human endurance. Recent scientific find- ings on topics such as caffeine and its effect on the brain, carnitine and fat oxi- dation, ergogenic properties of β-alanine, dietary protein and muscle recondi- tioning, nutrition and immune status, and the importance of proper hydration were discussed. Last year, London hosted the 2012 Summer Olympics. Such an event provides a challenging landscape for nutritionists not only to ensure prop- er dietary management throughout the games but also to apply effective nutri- tional interventions that have been developed in the years preparing for the event. Success and failures of nutritional intervention were discussed from the perspective of 3 key nutritionists during the 2012 Olympics: Louise M. Burke for the Australian Institute of Sports, Nanna L. Meyer for the United States Olympic Committee, and Jeni Pearce for the English Institute of Sport. This workshop explored some of the many properties of dietary intervention to im- prove exercise performance capacity and, as such, to extend the limits of human endurance. We hope that the following chapters will provide the reader with many novel insights into the complex interaction between nutrition and exer- cise, allowing them to define more effective dietary strategies to improve health and performance. Luc J.C. van Loon Romain Meeusen VII Foreword The 76th Nestlé Nutrition Institute Workshop, The Olympic Sports Nutrition Conference, was timed to coincide with the London 2012 Olympic Games and was held in London and Oxford. It brought together some of the world’s greatest minds in sports nutri- tion to discuss and further our understanding of the ability of nutrition to support athletes in achieving the highest levels of performance and endur- ance. Nutrition knowledge and practice has advanced since the last Olympic Games in Beijing, and the workshop gave the opportunity to examine emerging best practice in terms of eating plans, nutrition guidelines and hydration, alongside the latest discoveries such as the performance-enhanc- ing effects and limitations of caffeine, carnitine, β-alanine and dietary p rotein. Also discussed was the role of nutrition and supplements and the balance required to build specific performance capabilities, lower the risk of illness or injury and speed recovery rates. While the focus of the conference was on elite athletes, it was interesting to note that some of these discoveries can be applied beyond this niche, to improve performance outcomes in the elderly for example. We wish to warmly thank the chairpersons of this workshop Prof. Luc J.C. van Loon and Prof. Romain Meeusen for establishing an excellent scientific program. We are also indebted to the renowned speakers and discussants that have furthered debate and understanding on this important topic through their pre- sentations and participation. We thank the many experts who came for taking the time and effort to join us and discuss the influence nutrition can have on the limits of human endurance. IX Finally, we wish to thank and congratulate Jeni Pearce from the English In- stitute of Sport, and her team, for their excellent logistical support and for ex- emplifying the best of British hospitality and helping us all to enjoy and em- brace the Olympic spirit. Eric Zaltas, MS, IOC Dipl. Sports Nutrition Global Head R&D, Performance Nutrition Nestlé Nutrition X Zaltas 76th Nestlé Nutrition Institute Workshop Oxford, August 15, 2012 Contributors Chairpersons & Speakers Prof. Luc J.C. van Loon Prof. Michael Gleeson Department of Human Movement School of Sport, Exercise and Health Sciences Sciences NUTRIM School for Nutrition, Toxicology Loughborough University and Metabolism Ashby Road Maastricht University Medical Centre+ Loughborough NL–6200 MD Maastricht Leicestershire LE11 3TU The Netherlands UK E-Mail L.vanLoon@ E-Mail [email protected] maastrichtuniversity.nl Prof. Roger C. Harris Dr. Keith Baar Junipa Ltd. College of Biological Science 4 Armstrong Close Dean’s Office Newmarket University of California Suffolk CB8 8HD Davis, One Shields Avenue UK Davis, CA95616 E-Mail [email protected] USA E-Mail [email protected] Prof. Ron J. Maughan School of Sport, Exercise and Health Prof. Louise M. Burke Sciences Australian Institute of Sport Loughborough University Leverrier Crescent Ashby Road, Loughborough Bruce, ACT 2616 Leicestershire LE11 3TU Australia UK E-Mail [email protected] E-Mail [email protected] Prof. Martin J. Gibala Prof. Romain Meeusen Department of Kinesiology Vrije Universiteit Brussel McMaster University Faculty LK 1280 Main Street West Dept. Human Physiology & Sports Hamilton, ON L8S 4K1 Medicine Canada Pleinlaan 2 E-Mail [email protected] B-1050 Brussels Belgium E-Mail [email protected] XIII Dr. Francis B. Stephens Invited Discussants MRC/Arthritis Research UK Centre for Prof. Stuart M. Phillips/Canada Musculoskeletal Ageing Research Prof. Lawrence L. Spriet/Canada University of Nottingham Medical Dr. Trent Stellingwerff/Canada School Dr. Stuart D.R. Galloway/UK Queen’s Medical Centre Prof. Andrew M. Jones/UK Nottingham NG7 2UH Dr. Jeni Pearce/UK UK Dr. Clyde Williams/UK E-Mail francis.stephens@nottingham. Dr. Nanna L. Meyer/USA ac.uk Participant Prof. Kevin D. Tipton Mr. Zibi Szlufcik/Germany Health and