Performance Enhancing Diets and the PRISE Protocol to Optimize Athletic Performance - PubMed (original) (raw)

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Performance Enhancing Diets and the PRISE Protocol to Optimize Athletic Performance

Paul J Arciero et al. J Nutr Metab. 2015.

Abstract

The training regimens of modern-day athletes have evolved from the sole emphasis on a single fitness component (e.g., endurance athlete or resistance/strength athlete) to an integrative, multimode approach encompassing all four of the major fitness components: resistance (R), interval sprints (I), stretching (S), and endurance (E) training. Athletes rarely, if ever, focus their training on only one mode of exercise but instead routinely engage in a multimode training program. In addition, timed-daily protein (P) intake has become a hallmark for all athletes. Recent studies, including from our laboratory, have validated the effectiveness of this multimode paradigm (RISE) and protein-feeding regimen, which we have collectively termed PRISE. Unfortunately, sports nutrition recommendations and guidelines have lagged behind the PRISE integrative nutrition and training model and therefore limit an athletes' ability to succeed. Thus, it is the purpose of this review to provide a clearly defined roadmap linking specific performance enhancing diets (PEDs) with each PRISE component to facilitate optimal nourishment and ultimately optimal athletic performance.

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Figure 1

Figure 1

Interval exercise (I). Choose an exercise (walking, jogging, running, cycling, swimming, elliptical, snowshoeing, cross-country skiing, jumping rope, rollerblading, rowing, etc.) and one of two options. Option 1: perform 5–7 “all-out” sprint Intervals for 30-seconds at intensity level 10 followed by a 4 minute recovery at intensity Level 2; or Option 2: perform 8–12 sprint “almost all-out” intervals for 60 seconds at intensity level 9 followed by a 2-minute recovery at intensity Level 2. At the beginning and end of each interval session perform a 5-minute dynamic warm-up and gentle stretching cool down, respectively, so that each session is completed within 30–40 minutes.

Figure 2

Figure 2

Endurance exercise (E). Perform endurance (E) exercise at an intensity level of 6 for 60 minutes or longer using any form of exercise (walking, jogging, running, cycling, swimming, hiking, cross-country skiing, snowshoeing, rollerblading, rowing, etc.). Ideally, perform E outside in nature and in the morning. At the beginning and end of each E session perform a 5-minute dynamic warm-up and a cool-down gentle stretch, respectively.

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