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|BodyBuilding Nutrition Tips For Developing Lean Muscle and Losing Fat|
|Written by By Jeff Behar, MS, MBA|
Protein Type/Protein Timing
The goal for anyone wishing to optimize muscle building and minimize the storage of excess calories as body fat is to eat as perfectly as possible so that the body is provided a steady stream of nutrients, and so that blood sugar levels also remain steady. One of the most important ways to accomplish this goal besides eating high quality, low fat foods is to eat small multiple meals (every 2 to 3 hours). Successful bodybuilders know that by eating at least six evenly spaced meals throughout the day, they provide their muscles with a steady stream of nutrients, keeping their body in an anabolic environment (as indicated by a positive nitrogen balance).
Most importantly eating smaller more frequent meals is very important
when it comes to protein consumption because proteins cannot be stored in the
body like carbohydrates can (carbohydrates can be stored in the liver as
glycogen and used up to days later when needed).
Proteins generally characterized as
"fast digesting" or "slow digesting”. Therefore to optimize
muscle syntheses however, competitive bodybuilders need to take protein timing
one step further. In this sense protein timing also includes eating the
"right" protein at the right time. What does this mean?
Although adjustments should be made to each personalized diet to account for the differences in metabolism and body type there are common approaches that work reasonable well to a majority of people. The following is simplified approach that can serve as a starting point.
Protein Consumption Upon Waking
A whey protein or protein hydrolysis shake would be your best bet to raise blood amino acid profiles quickly since these mixes will take only 20 minutes before almost all of what you have consumed are coursing through your veins and somewhere between 20-40 minutes for the level of amino acids in your blood to reach its high point. This can then be followed up with normal breakfast meal consisting of a high quality low fat protein food source and some low glycemic carbohydrates.
Protein Consumption during the Day
Since, throughout the day, your goal should be to eat small, dense meals every few hours; the need for "special" proteins is limited. My preference is the consumption of high quality low fat protein food sources and some low glycemic carbohydrates or a good protein mix. If you are unable to eat a good meal every two hours consuming a good whey/casein/milk protein isolate/concentrate blend can be a good compromise due to the combination of fast proteins and slow proteins.
Protein Consumption Immediately
By incorporating extra Baca’s which are consumed during the workout your complete proteins can be used for recovery. If extra Branch-chain amino acids are not consumed the body will consume them from the complete proteins making the rest of the protein incomplete and unusable for growth (wasted).
Consuming a liquid meal containing
protein and carbohydrates one-hour before training can increase insulin (an
anabolic hormone, which increases the uptake of amino acids and glucose into
Because blood amino acids levels are lower this is an important time to consume a quick digesting fast protein such as whey protein hydrolysates to ensure that the body maintains a positive nitrogen balance and anabolic state. Hydrolyzed proteins have a higher Biological Value score than concentrates or other protein preparations which typically means better utilization of protein in the body. Higher Biological Value proteins may also increase the release of IGF-1 which can stimulate muscle growth. The extreme hunger of the cells and the fast-acting properties of whey will make sure you use the best window for recovery to the fullest. If not, the body will hunt the stored reserves of nutrients and when on a diet for example that will cause them to rob other muscle-tissue of glutamine.
A minimal amount of rapidly digesting, high glycemic index carbohydrates (i.e. malt dextrin and dextrose) should also be consumed with the post workout whey protein meal, so that the total uptake of protein and glycogen storage can be maximized.
Note: The incorporation of high glycemic index carbohydrates with this post training meal stimulates large and rapid increases in the anabolic hormone insulin and also stimulates glycogen synthesis. Consuming creatine and glutamine can also aid in post work out recovery. This meal should also contain minimal fat as fat slows digestion and nutrient delivery. This meal should be consumed within 60 minutes of your weight training.
Protein Consumption after Training but Before Last Meal
The two most important meals are post training and breakfast, in that order. These are ideal times to carb load (for a 200-pound bodybuilder that means 90-100 g of carbs at breakfast; it helps restock liver and muscle glycogen stores and promotes protein synthesis. This time-release plan will prevent catabolism (muscle wasting) and minimize the risk that your carbs will be converted to body fat.
Starts your Day with Carbs (Conditional)
Besides the post training meal; breakfast is the other golden time to ingest carbs, because blood sugar and muscle glycogen levels are low from your overnight fast. Your body must replenish these levels before stimulating the fat storing machinery in the body.
About Jeff BeharJeff Behar, MS, MBA is a recognized health, fitness and nutrition expert, regularly writing about hot topics in the areas of health, fitness, disease prevention, nutrition, anti aging and alternative medicine. Jeff Behar's work often appears in several of the major health and fitness newsletters, health and fitness magazines, and on major health, and fitness websites. Jeff Behar is also a well sought after personal trainer, motivational speaker and weight loss expert.
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