Performance Enhancing Diets and the PRISE Protocol to Optimize Athletic Performance

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.

Effects of an Alkalizing or Acidizing Diet on High-Intensity Exercise Performance under Normoxic and Hypoxic Conditions in Physically Active Adults: A Randomized, Crossover Trial

“…In addition, the impact of the dietary interventions on acid-base balance can be estimated by blood gas analysis parameters, and an increase in [HCO 3 − ] concentration and elevated pH b are both found after acid-base manipulation with ergogenic aids such as NaHCO 3 [40,41]. A few recent studies have suggested that alkalizing diets are unable to produce the same severe effect on acid-base balance and blood buffering capacity compared with alkalizing ergogenic aids [55,67]. However, the present study showed significantly increased pH b , [HCO 3 − ], and BE values for the BASE condition compared with the ACID conditions, indicating a higher alkalotic state prior to PTSR exercise testing for the BASE trials.…”

“…The PRAL model is based on the content of proteins, Cl − , PO4 3− , SO4 2− , Na + , K + , Ca 2+ , and Mg 2+ [52] and was calculated as follows: PRAL (mEq/100 g) = 0.49 × protein (g/100 g) + 0.037 × phosphorus (mg/100 g) − 0.021 × potassium (mg/100 g) − 0.026 × magnesium (mg/100 g) − 0.013 × calcium (mg/100 g) [56]. In general, vegetables, fruits, and potatoes have the highest alkalizing potential (low-PRAL nutrients), while meat, cheese, cereal products, and eggs promote systemic acidity (high-PRAL nutrients) [48,54,55]. In addition, a German PRAL food list published by the Institute for Prevention and Nutrition, Ismaning, Germany, [52] and suggestions for recipes were given to the participants to meet the requirements of the alkalizing or acidizing diet.…”

“…Nevertheless, the effects of an alkalizing or acidizing dietary modification on anaerobic performance under hypoxic conditions has not been investigated to date. Nutrition has a strong impact on acid base balance [48][49][50], above all the urinary acid excretion, intestinal absorption rates of nutrients, and the dietary protein and mineral contents [51,52], which can be quantified via the potential renal acid load (PRAL) [49,[53][54][55]. However remaining controversial [56,57], an improvement in anaerobic exercise performance after a low-PRAL (alkalizing) diet for tests with a duration of 60 s to 2 min [48,58,59], as well as an influence on blood and urinary pH, and [HCO 3 − ], have often been described when following an alkalizing diet [57,59,60].…”

The benefits and risks of beetroot juice consumption: a systematic review

“…Beetroot juice (BRJ) contains a high concentration of nitrate (up to 11.4 g/L) as compared to drinking water (<45 mg/L in European countries) or other foods and beverages (Drinks 2019;Vermeer & van Maanen, 2001;Wruss et al 2015). As nitrate intake may enhance sports performances, the use of BRJ by athletes has been increasing over the years, especially in endurance sports (Arciero, Miller, and Ward 2015). A five percent growth each year in the global beetroot juice market has been reported, and this rise will probably continue during the upcoming years (Growing Popularity of Beetroot Juice to Fuel the Global Market for Beetroot Powder During 2017During -2027During 2017.…”

Individual study of anthropometric variation, energy and macronutrients intakes in Paralympic Track and Field athletes in different phases of the season

“…In addition, the distribution of macronutrients has to be planned to guarantee the availability of substrates to regulate metabolic pathways, and modulate the muscle-skeleton adaptations induced by physical training 4 , with athletes continuously monitoring and adjusting their macronutrient consumption in order to optimize their athletic performance 5,6 .…”