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The 4 BEST Supplements To Build Muscle Faster (And How Much They Help) ft. Dr. Brad SchoenfeldSports nutrition for bodybuilders -
In these instances, you should use amino acids only under the supervision of a medical doctor. An additional word of caution: People with a condition known as phenylketonuria PKU should not take any supplements containing DL phenylalanine because they have problems metabolizing this amino acid.
mTOR: Unlocking The Secret Of Protein Synthesis. My search for anabolic truth started over 3 decades ago. Like you, I was training hard and long hours to build muscle and strength, and wanted to do my nutrition right for maximum results. This was back in the days when attention was becoming more focused on anabolic steroids.
But not wanting to turn to drugs to reach these goals, my focus was and still is on determining how the body works, then based on what the body needs, designing an exercise and nutrition plan that works best to get the body to respond in that direction.
I always thought that turning on the power of the trillions of cells and thousands of biochemical pathways that make up the body was more involved then just taking a drug or two.
Imagine what effects you can elicit in your body by making these trillions of cells and biochemical pathways work to achieve your bodybuilding goals. This is what the science of bodybuilding training nutrition is really about. This approach goes way beyond steroids, and is healthier for you too.
During my search for anabolic truth, a few times each decade, major discoveries are made that reveal the marvelous inner workings of the human body. In the past few years such a major discovery has been made in providing vital insights to protein synthesis and muscle growth.
While the details on this biochemical pathway are still being sorted out, one thing is certain: a key player in the regulation of protein synthesis is certain amino acids. When you think about it, this makes perfect sense, as amino acids are the building blocks of muscle and other biochemicals.
If they are present in the body in adequate amounts, then the body's mechanisms would be activated to build tissues. When amino acid intake is deficient, then it would follow that protein synthesis would suffer.
The biochemical pathway I want to review with you in this article is called "mTOR", which stands for Mammalian Target Of Rapamycin. How it got this name is not as interesting as what discovery it lead to concerning amino acids. There many amino acids, all having different functions, most having multiple functions.
Early in my research and product development efforts, the group of amino acids referred to as BCAA's caught my special attention. Because early on it was realized that these BCAA's could be used for energy as well as for anabolic processes. Logic would dictate that a nutrition plan which compensates for this non-anabolic use of BCAA's would result in maintaining positive nitrogen balance, as well as increasing the rate of protein synthesis.
The mTOR pathway discovery and other research has supported that this logic is correct. The reality being that amino acids are not only building blocks of proteins, but they are also involved in providing nutritional signals to activate translation initiation and protein synthesis.
Discovering mTOR:. As it turns out, this protein synthesis biochemical pathway was not discovered by exercise physiologists experimenting on making the best muscle building discovery. It was almost by accident that the mTOR discovery was made, at least as far as how it relates to its role in protein synthesis; research in the field of microbiology that lead to this important discovery.
As previously mentioned, mTOR stands for Mammalian Target Of Rapamycin. Rapamycin is a drug that is actually manufactured by a microorganism called Streptomyces hygroscopicus, which lives in the soil.
What attracted the attention of the medical community was that researchers observed S. hygroscopicus secreted something that inhibited the growth of another microbe, Candida albicans.
So, the original use of rapamycin was thought to be potentially as an antibiotic. But, upon clinical study, researchers found that rapamycin had potent undesirable immunosuppressive activities, which made it unsuitable for use as an antibiotic drug for humans.
However, due to rapamycin's effects it is being used on a limited basis in other medical applications, but that's another story. During the course of all this early research to determine what it was about rapamycin that made it inhibit the growth of certain microbes, scientists found that it blocked the activity of a substance that was involved in controlling cell growth and protein synthesis, this the name mammalian target of rapamycin.
The mTOR molecule is actually a protein kinase, a type of enzyme that drives biochemical reactions. The Leucine Connection:. As more and more research was conducted to see just how mTOR functioned in protein synthesis, it was discovered that the essential amino acid leucine was involved in regulating this biochemical's activity.
The mTOR substance is actually just one player in a series of biochemical reactions that includes other familiar anabolic substances like insulin and IGF-1 for example. Making The Jump From Microbes To People. There are many studies which have been previously conducted using BCAA's, which report beneficial effects of significance to bodybuilders and other athletes.
Some of these benefits include: reduction of fatigue, inhibit post exercise immunosuppression, and of course, increased muscle protein synthesis. The new research direction from the mTOR perspective has now revealing how leucine works at the cellular control level.
The most recent research reveals that leucine, and other amino acids, may have unique roles in metabolic regulation beyond the role of protein synthesis.
For example some researchers have found that an additional role for leucine is in the control of glucose balance by enhancing the recycling of glucose and a direct link to insulin signaling. These additional nutritional insights of leucine may have important applications in weight management and also in prevention and management of diabetes.
As a side note, I always contented that the average intake of protein in our country was too low and needed to be increased across the board, because amino acids have multiple functions in the body, including precursors of neurotransmitters, which control the way the entire body works.
L-Leucine: The Key To The BCAA's. L-leucine is the only BCAA that can be completely oxidized by muscles for energy, and each molecule yields 3 acetyl groups.
By contrast, L-isoleucine and L-valine provide relatively little energy for muscles, and a molecule of either yields only one acetyl group. During strenuous exercise, L-leucine is oxidized at a greatly accelerated pace. Supplemental amounts of L-leucine act to compensate for those losses.
In addition, L-leucine has the benefits of conserving glucose blood sugar , the body's primary energy source, as well as sparing the other amino acids in muscle. The result is greater endurance throughout the duration of a strenuous workout, and a net increase in muscle growth due to diminished catabolism of muscle protein both during and after a workout.
Ironically, well-conditioned athletes and bodybuilders have an even greater need for supplemental L-leucine, since trained muscle uses more L-leucine than untrained muscle. However, all three amino acids need to be ingested for optimum health, the point here is focusing on which one or ones are needed in vastly greater amounts.
The Anabolic Cascade:. Is mTOR and Leucine the anabolic salvation? It is part of what has become know as the anabolic cascade. You see there are many nutritional and biochemical factors involved in the anabolic tissue and substance building processes in the body.
So, yes leucine is beneficial, along with all the other essential and semi-essential nutrients. Practical Applications:. As we learn more about the way the body works, it becomes clearer that a comprehensive nutrition plan is indeed the foundation of health and getting great results from your training efforts.
For me, one area of applying these scientific discoveries to nutrition practice has been in the development of sports nutrition supplements that do just that, they supplement the diet to make it better for a particular goal. In the case of mTOR, extra leucine in protein supplements makes perfect sense, as leucine is also used by the body for energy, so extra amounts makes the protein supplement more anabolic.
With athletes being more active, using more leucine disproportionately, they therefore need to take in more from supplements. This will actually make your total diet more anabolic. But more leucine is not the entire answer to bodybuilding diet perfection.
This entails eating and supplementing right. To View Top-Selling L-Leucine Products, Click Here. Supplementing right is means more than taking a magic pill. It means including a variety of supplements to top off what your diet can't accomplish alone, plus fortifying your diet with the essential vitamins, minerals, lipids, amino acids, etc.
to ensure all your vital nutrition needs are covered. Another practical application from this mTOR and other biochemical discoveries is to learn what not to do. Regarding leucine and mTOR, researchers found that alcohol impairs skeletal muscle protein synthesis.
Apparently alcohol blocks the ability of leucine to trigger the mTOR protein synthesis pathway. So, those alcoholic drinks you may look forward to consuming, are actually canceling out all of your hard training and muscle building nutrition efforts. What is most amazing is that there are dozens of things like this that otherwise hard working, diligent bodybuilders are doing wrong, which if prevented would result in massive muscle gains.
The Synergy of Protein Supplements. When I first embarked in developing protein and amino acid supplements, I just didn't want to go through the motions. I wanted to roll-up my sleeves, and get elbow deep in to the research. This was back in the 's, and what I discovered to be true back then about protein, continues to be proven over and over again today.
This was during the pioneering days when scientists did not believe that taking supplements of any kind could produce benefits above and beyond eating a health diet.
Where they wrong about this general statement, especially when it concerns sports nutrition and protein! Not All Proteins Are Created Equal:. Protein is essential for all living things, especially humans. Our bodies are mostly made up of various proteins.
But not all of the proteins we eat are created equal. What proteins are made of has an impact on whether or not they work well in your body. Your body's activity level, and the type of activity you perform, will dictate what type of protein you need.
Whey protein has gotten the reputation of being the "king" of all proteins, especially as a supplement for athletes. Its reputation is well-deserved, as the benefits of whey protein are confirmed in medical research, including sports performance scientific studies by some of the world's leading researchers, universities and medical centers: from Shanxi Medical College in China to Harvard University, USA.
To View Top-Selling Whey Protein Products, Click Here. Whey Protein Scores The Best:. But how do scientists know what proteins are best? During the mid s, when researchers were experimenting with proteins from plant and animal sources, they discovered that some proteins have all the essential amino acids in proper proportions to support growth and health while others do not.
After years of testing and retesting, they determined that whey protein not only scored the highest in amino acid composition, but more importantly it also had a high biological value, or BV, a measure of how much of a protein is actually used by your body.
Premium quality whey protein isolate also scores high on other rating scales as well. Whey Protein Has Multiple Benefits:. Like with all proteins, there is more to the whey protein story. As scientists continued researching proteins, they started to focus on their building blocks, the individual amino acids.
As they tested each amino acid separately, they were amazed to learn that individual amino acids exerted profound beneficial effects on the body. In fact, most amino acids have multiple benefits. Below are some of the functions of the main amino acids in high-quality whey protein that occur in significant amounts to promote beneficial effects.
These functions are not only important to your good health; they are also of particular interest to the fitness-minded. Whey Protein Gets Results: It Is Money Well Spent.
While high-quality whey protein isolate is the most expensive of the primary protein sources used in protein products, it has some distinct nutritional advantages. It enhances the production of glutathione, one of the body's most powerful natural antioxidants.
It has the highest levels of BCAA's and has been shown to boost immune system functioning and promote and support protein synthesis. It is high in glutamine and arginine. It has a good proportion of essential and nonessential amino acids. Additionally, whey protein has been clinically proven to build muscle and improve athletic performance.
It has also been shown to help reduce body fat, while at the same time increase lean muscle mass when taken as part of an exercise program. Eric Newsholme and his associates at Oxford University in the United Kingdom were among the first to hypothesize that an amino acid imbalance may result from strenuous exercise and as a consequence induce a number of phenomena that are collectively referred to as the "over-training syndrome.
Decreased performance, depressed mood and increased incidence of infections are among the many symptoms that are related to the syndrome, which has been described by runners, cyclists, swimmers, skiers, ballet dancers, rowers and even racehorses.
Dietary glutamine plays a role in counteracting these phenomena because, as has been shown repeatedly, prolonged exercise decreases the plasma glutamine level, suggesting that the muscles cannot provide enough of the nutrient. Inadequate amounts of circulating glutamine may lead to impaired immune function and increased susceptibility to infection among athletes suffering from over-training syndrome.
In addition, glutamine use by the small intestine has been found to occur at a very high rate. Observations of gastrointestinal disorders, particularly of diarrhea and food allergies may be due, at least in part, to low concentrations of circulating glutamine.
Recently, it was also shown that glycogen storage in the muscles occurred significantly faster when study subjects consumed protein together with carbohydrates as compared to carbohydrates alone.
One of the responsible dietary factors for this faster glycogen recovery is thought to be glutamine. A study reported in the journal Medicina Dello Sport looked at the effect of taking supplemental BCAA's on bodybuilding progress.
The study involved thirty-one male bodybuilders between the ages of eighteen and thirty-four, all of whom were drug-free, or "natural", bodybuilders.
The subjects were divided into two groups: sixteen took a placebo and fifteen took a BCAA supplement. The results showed that while both groups experienced increases in body weight, the BCAA group had greater weight gains.
An analysis of the weight gain in the BCAA group showed increases in the lean body mass in both the legs and arms, with no changes in the trunk area of the body. HMB prevents muscle breakdown and stimulates muscle growth, particularly in beginning trainees.
After you reach the three-month mark, switch to grams of leucine at those same times. Close Ad ×. I want content for: Both Men Women. Facebook Twitter Youtube Pinterest.
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Focus on Protein Consume at least 1 gram of protein per pound of bodyweight on a daily basis. Carb Up Eat about grams of carbohydrates per pound of bodyweight each day. Calories Count To build muscle, consume 20 calories per pound of bodyweight per day.
Eat Frequently Eat a meal that contains quality protein and carbs every hours to ensure a steady supply of energy and amino acids for muscle growth all day long, helping you gain mass and stay lean.
Shake it Up Pre- and post-workout, get in at least 20 grams of protein in convenient shake form. Eat the Right Carbs at the Right Time Eat a slow carb 30 minutes preworkout and mainly fast carbs postworkout.
Eat Before Bedtime Before going to bed every night, consume grams of a micellar casein protein shake or 1 cup of low-fat cottage cheese, as well as tablespoons of flaxseed oil, 2 ounces of mixed nuts or tablespoons of peanut butter.
Use Creatine Include grams of creatine with your pre- and postworkout shakes. Use Beta-hydroxy-beta-methylbutyrate HMB Take grams of HMB with food in the morning, before and after workouts and before bed during your first three months of training. Written by Jim Stoppani, Ph.
Related Articles. Pro Tips Boxing Promoter Kalle Sauerland Always gets in His Workout. News 5 Ways You're Already Biohacking Without Even Knowing It. Newsletter Signup. Yes, the Tampa Bay Buccaneers quarterback possesses the natural talent.
Speak with your physician if you have any concerns or before beginning any new workout regimen. A CrossFitter , for example, will need a lot more fuel in the tank and therefore have to eat more than, say, a Classic Physique bodybuilder preparing to step on stage during show day.
We recommend working alongside a nutritionist and personal trainer to determine your overall caloric needs for training and competitions.
This has been backed up by research that points out some athletes with intense training schedules may require 80 calories per kilogram of body weight per day. To put that in perspective, a kilogram athlete roughly pounds could potentially have to eat up to 7, calories every day. During his prime, Olympic swimmer Michael Phelps consumed nearly 12, calories per day.
Again, this is a conversation you should have with qualified professionals who will measure your body weight, examine your metabolism, and determine what split will work best for your personal needs. Beyond that, protein also helps reduce muscle soreness and keeps your bones strong.
Without it, your body is more likely to break down and become frail after years of intense athleticism. So, how much protein should you eat? However, no professional nutritionist organization has any real standpoint on when you should eat protein.
Instead, spread your protein intake evenly throughout the day — about grams per meal. This can range anywhere from five grams per kilogram of body weight to 12 grams for endurance athletes. The following are some loose guidelines based on prior research but check with your nutritionist to hammer out a strategy that works best for your needs.
One study in the British Journal of Sports Medicine states athletes seem to benefit from eating to grams of carbs about three to four hours before an athletic event. This gives the body enough time to digest the carbs and turn them into energy.
The same study also said athletes should aim for 30 to 60 grams of carbs during exercise to maintain blood sugar levels. After the event, aim for about 1. This advice is in line with the recommendations laid out by the International Society of Sports Nutrition, which also stresses these food sources should be of high quality.
Focus on complex carbohydrates like brown rice, vegetables, and whole grains over simple sugars and junk food. Here are some carbohydrates that all athletes should incorporate into their diets, as suggested by the Mayo Clinic.
Your diet can make or break your results How to stop breakfast skipping Sports nutrition for bodybuilders gym. Limit or avoid alcohol, foods with added sugars, bodybuildeers deep-fried foods. Sports nutrition for bodybuilders such, bodybuilders Spoorts to bdybuilders and maintain a well-balanced, lean, and muscular physique. To bodybullders this, many bodybuilders start with an off-season followed by an in-season way of eating, referred to as a bulking and cutting phase. During the bulking phase, which can last months to years, bodybuilders eat a high calorie, protein-rich diet and lift weights intensely with the goal of building as much muscle as possible. The following cutting phase focuses on losing as much fat as possible while maintaining muscle mass developed during the bulking phase. This involves specific changes in diet and exercise over 12—26 weeks.
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