Video
Complete Nutrition for Muscle GrowthNutrient partitioning for muscle growth -
Another major factor is activity which influences insulin sensitivity in a number of ways. The first is that muscular contraction itself improves insulin sensitivity, facilitating glucose uptake into the cell. So what else controls the P-ratio.
As it turns out, the primary predictor of P-ratio during over- and under-feeding is bodyfat percentage. The more body fat you carry, the more fat you tend to lose when you diet meaning less muscle and the leaner you are, the less fat you tend to lose meaning more muscle.
The same goes in reverse: naturally lean but NOT folks who have dieted to lean individuals tend to gain more muscle and less fat when they overfeed and fatter individuals tend to gain more fat and less muscle when they overfeed. The question is why. That is why is body fat percentage having such a profound impact on P-ratio.
Well, there are a few easy answers. One is that body fat and insulin sensitivity tend to correlate: the fatter you get, the more insulin resistant you tend to get and the leaner you are the more insulin sensitive you tend to be.
A second is that, the fatter you are, the more fatty acids you have available for fuel. In general, when fatty acids are available in large amounts, they get used.
This spares both glucose and protein. By extension, the leaner you get, the more problems you tend to have; as it gets harder to mobilize fatty acids, the body has less to use.
This increases the reliance on amino acids protein for fuel. The original Ultimate Diet advocated medium chain triglycerides a special type of fatty acid that is used more easily for fuel than standard fats and this can be a good strategy under certain circumstances.
Research over the past 10 years or so has identified body fat stores as an endocrine tissue in its own right, secreting various hormones and protein that have major effects on other tissues.
Tumor necrosis factor-alpha, the various interleukins, adiponectin and other compounds released from fat cells are sending signals to other tissues in the body which affect metabolism. Leptin is a protein released primarily from fat cells although other tissues such as muscle also contribute slightly.
Leptin levels primarily correlate with body fat percentage, the more fat you have the more leptin you tend to have note: different depots of fat, visceral versus subcutaneous, show different relationships with leptin. At any given bodyf at percentage, women typically produce times as much leptin as men.
Some of this is due to having more total body fat but much of it is due to the effect of estrogen. After that initial rapid drop, there is a slower decrease in leptin related to the loss of body fat that is occurring. In response to overfeeding, leptin tends to rebound equally quickly.
So whenever you start pulling glucose out of the fat cell dieting , leptin levels go down, when you drive glucose into fat cells, it goes up. That is, it acts as a signal to the rest of your body about your energy stores. Like most hormones in the body, leptin has effects on most tissues in the body and leptin receptors have been found all over the place, in the liver, skeletal muscle, in immune cells; you name it and there are probably leptin receptors there.
In the liver, leptin tends to reduce insulin secretion from the beta-cells. In skeletal muscle, leptin promotes fat burning and tends to spare glucose and therefore amino acid use.
In fat cells, leptin may promote fat oxidation as well as making the fat cell somewhat insulin resistant. Now you know at least part of the reason you tend to get sick more when you diet. On and on it goes. To your body, becoming too lean is a very real threat to your survival.
This causes changes in various neurochemicals such as NPY, CRH, POMC, alpha-MSH and others, to occur. This has a variety of effects mostly bad on metabolic rate, hormone levels and nutrient partitioning. So metabolic rate goes down, levels of thyroid stimulating hormone, leutinizing hormone and follicle stimulating hormone TSH, LH and FSH respectively go down meaning lowered levels of thyroid and testosterone, levels of growth hormone releasing hormone GHRH go down meaning GH output can be impaired, sympathetic nervous system activity goes down, cortisol levels go up as does hunger and appetite, etc.
What you end up seeing is an all purposes systems crash when you try to take body fat below a certain level. That is, the body fights against dieting to a far greater degree than it does overfeeding. Of course, there are exceptions, folks who seem to resist obesity or weight gain altogether.
Research will probably find that they are extremely sensitive to the effects of leptin, so when calories go up, they simply burn off the excess calories without getting fat. Rather, like insulin sensitivity discussed above, researchers will probably find that leptin sensitivity is a huge factor influencing how changes in caloric intake affect metabolism.
Using bromocriptine or other dopamine agonists seemed to fix at least part of the problems by sending a false signal to the brain, making it think leptin levels were normal. Recent studies that have given injectable leptin to dieters show that that fall in leptin is one of the primary signals in initiating the adaptation to dieting.
This is because, in humans, there is more of an integrated response to both over and underfeeding. To understand this better, I want to take a snapshot of what happens when you either reduce or increase calories.
So you start your diet, reducing carbs, calories or both. Blood glucose and insulin levels are going to be reduced. Additionally, catecholamine release typically goes up, further increasing fat utilization.
Blood levels of fatty acids will start to increase. This is good, as it tends to promote fat burning in tissues such as liver and muscle. This effect is facilitated if you deplete liver and muscle glycogen as glycogen depletion tends to increase the use of fatty acids for fuel.
The increase in blood fatty acid levels also has the short-term effect of causing insulin resistance which, as I mentioned, is a good thing on a diet since it spares glucose and helps promote fat oxidation.
So far, so good, right? Unfortunately, those are the good effects. Along with this, a lot of bad things start to happen.
Although the drop in insulin causes better fat mobilization, it causes other problems. One is that testosterone will bind to sex-hormone binding globulin SHBG better, lowering free testosterone levels.
As well, insulin is anti-catabolic to muscle, inhibiting muscle breakdown. The increase in cortisol that occurs with dieting enhances protein breakdown as well as stimulating the conversion of protein to glucose in the liver.
Cortisol also prevents the amino acid leucine from stimulating protein synthesis. The Community for Enhanced Fitness. Control Carbs to Build Muscle The traditional remedy to poor nutrient partitioning abilities is to pay attention to the type of carbohydrate you're ingesting and when you're ingesting it.
Get The T Nation Newsletters Don't Miss Out! related posts. Can creatine monohydrate help you retain muscle during a layoff? Here's the science. TC Luoma May New research reveals some disappointing news about ketogenic diets and muscle growth.
TC Luoma August TC Luoma July 3. There's a trendy diet that claims your favorite foods are too acidic and causing a host of problems, including muscle loss. Another hugely significant advantage possessed by the gifted has to do with how well they partition nutrients, which, luckily, is a gift you can acquire, too.
Apple × Nutrient partitioning is the process by which the body decides what to do with the energy you get from your diet. If nutrients are partitioned to muscle, you can potentially fuel new muscle growth and build up muscle glycogen stores so that even more growth, along with increased work capacity and increased recovery rates, is possible.
Efficient nutrient partitioning has lots of fathers, among them an unexplained coordination between the gut, liver, brain, central nervous system, and muscles, most likely coordinated by hormones and certain secondary chemical messengers.
Insulin will still try to get into the muscle cells of insulin resistant people by making contact with a receptor on the cell, but its intents are ignored. Normally, insulin would activate this particular protein called GLUT4, which allows glucose to enter the cell.
Arm-Wrestle × You get the picture of the haves and have nots. On one hand we have genetically perfect guys with idealized nutrient partitioning abilities and on the other, skinny-fat guys who war against the genetically perfect guys.
Even the hypothetically perfect nutrient-partitioning people can suffer a setback if they eat too many carbs. Eat small amounts of complex carbs the rest of the time.
Partitloning × 56 KB. Nutrient partitioning for muscle growth you Nutriient will either be used by muscle or stored as fat. I mean really built? Almost every calorie these gifted men and women eat goes straight to muscle. If, for some reason, they feel the need to diet, every calorie burned comes from fat and not muscle. If you Performance-focused nutrition plan which foods do what, you can custom construct your very own vrowth template incorporating the beneficial foods patitioning avoiding progress-inhibiting foods. What specific Nutrient partitioning for muscle growth are partitioninh used to build muscle? What specific foods are preferentially used to increase body fat? These are critical questions and a successful bodybuilder must have a perfect understanding of nutrient partitioning. A successful bodybuilder is also aware of another cornerstone. Parrillo Principle: meal timing. Eat the right foods at the right times and advance your bodybuilding progress: eat the wrong foods at the wrong time and undo the mightiest of exercise efforts.
0 thoughts on “Nutrient partitioning for muscle growth”