4 Essential Post-Workout IngredientsAn anabolic state is one where your body is building and repairing muscle fibers, not breaking them down. If your diet is wrong, you can lift challenging weights to failure three times a week and still not see anabolic state post workout haldol use in hospice. You should be getting between anagolic. Timing of the protein you consume is important too. You also anabolic state post workout carbohydrates after exercise to replace glycogen and stimulate insulin to help the protein enter muscle cells where it can be used. Another mistake some people make is to restrict carbs too much.
4 Ways to Keep Your Body in an Anabolic State to Build Lean Body Mass
This paper will discuss timing the macronutrients in scientifically proven method in order to assist the athlete in gaining results from their training methods via nutrition.
Despite my extensive experience as an athlete and educational background I am constantly being told that, "you do not eat enough carbohydrates". This is a common misconception that some people have created due to the fact that they do not know much about my nutritional practices as an athlete; therefore, the latter quote is a false accusation.
The people jumping to conclusions should become willing to learn about different scientific approaches towards nutrition. Paul is a research scientist whom studies muscular dynamics he is also the research director for the supplement company AST Sports Sciences. When I first learned about Paul's theories I became ecstatic; I thought to myself "finally another professional in the field that will back my theories and beliefs towards nutrition. Perhaps of equal importance is the extensive personal experience that I have with this method of nutrition.
It may seem extreme to some but the people that are following this practice are not your typical Americans. The individuals practicing the ANTF are athletes striving to get an edge on their competition. Furthermore, they are going about it through the safe and intelligent way, which utilizes proper dietetic practices. The results that they are experiencing are phenomenal. The athletes willing to get serious about their nutritional practices and use the ANTF will have full, hydrated, nutrient dense, and glycogen filled muscles.
Having been so deeply criticized concerning my carbohydrate intake throughout my years as a collegiate athlete and natural bodybuilder I begin by deeply covering the misunderstood macronutrient.
If an athlete consumes carbohydrates at the right times the macronutrient can benefit the athlete by functioning as it is supposed to. Carbohydrates are supposed to replenish glycogen stores in the liver and muscle cells while supplying the body with a sufficient amount of blood glucose for immediate energy. Carbohydrates work in conjunction with insulin.
Insulin is one of the most powerful hormones present in the human body. When used and timed correctly great things can happen in the carbohydrate insulin relationship. Having stated that, it is important to understand that timing is everything when speaking of insulin. If you allow your pancreas to secrete insulin at a time of insulin insensitivity you are setting up an internal environment, which supports disaster.
Insulin insensitivity can be described as a time, which the muscles are not primed for glucose uptake and storage. This is the typical every day scenario for sedentary individuals that consume too many carbohydrates.
If this practice occurs over a prolonged period of time individual can become insulin resistant. When this occurs the target cells along the muscles and other tissues fail to respond to the presence of blood insulin. This condition is related to the pathology of obesity and diabetes 1. The science behind increasing muscle tissue lies in a complex interaction involving the muscles, liver, and blood. Additionally, the amount of amino acids that are present inside of these tissues is also significant factor.
To maximize muscle growth and athletic potential the natural athlete must utilize every opportunity that allows them to enhance their internal environment promoting anabolism. The successful intelligent athletes are forever concerned with their entire physiology. For example, when an athlete consumes a meal it does not necessarily mean that what they wanted to happen through the nutrient consumption will actually happen. Consuming protein does not mean that the nutrients and amino acids from the food will be used for muscle growth.
The core of the ANTF is insulin and nutrient manipulation, which stimulates your pancreas to secrete the powerful hormone. If an athlete can master this technique they will be able to keep their body's metabolic pathway in an anabolic state.
Whey Protein is a common form of marketed protein in supplemental form. Therefore I will use whey as an example several times throughout this paper. Whey protein can be used in conjunction with insulin secretions to assure maintenance and rebuilding of muscle mass. Managing the amount of insulin present in the blood is the key to success, in the ANTF. The pancreas, which sits directly beneath your stomach, secretes insulin.
Insulin will be secreted into the bloodstream when the food you consume triggers the need for secretion of the hormone. Insulin however is not released in significant amounts every time that food in consumed. Insulin reacts specifically in response to carbohydrate foods, particularly the ones having a high glycemic index rating. Insulin assists the body in glycogen replenishment via the active transport of nutrients into muscle cells by way of the sodium potassium pump, which is located in the cell surfaces of the muscles.
In doing so, insulin assists in keeping the body in a state of anabolism and actually prevents catabolism 2. However, it is important to understand that the mere presence of insulin does not only promote muscle cell anabolism, it promotes cell anabolism in general. Therefore, if your muscles are not ready to take in the nutrients because they are saturated with glycogen or the physiological environment is not right, adipose cells will always welcome the addition of stored energy.
There are two aspects of concern when speaking of manipulating insulin secretion. The first aspect lies in knowing how to time the consumption of insulin associated high glycemic carbohydrate based foods.
The second step involves adding protein to the carbohydrates during the advantageous physiological time frame. Protein consumption provides the body with the right material for optimal muscle growth and recovery. When muscle cells are depleted from exhaustive resistance training they are in need of amino acids.
If your blood insulin level is high insulin will push the protein into the muscle cells. Insulin has the ability to drive protein and carbohydrates into muscle tissue, but the consumption of protein alone will not stimulate insulin secretion.
Following the guidelines of the ANTF will enhance the uptake of any type of protein that is utilized in post resistance training meals 2. Additionally it is important to know that some proteins are higher on the biological scale that others making it safe to say that all proteins are not created equal. Whey protein will provide the bloodstream with a quick surge of amino acids, which is needed immediately following training.
Research shows that in a state of low blood insulin, whey protein will be used as energy, which is not a wanted condition 3. The amino acid profile in whey protein has a high array of gluconeogenic amino acids, and they are easily used for energy purposes 4. This makes whey protein sound like a poor choice of protein but the amino acids are also critical in stimulating protein synthesis, which is necessary for muscle growth and repair to occur.
The difference in getting your whey protein to be used as an energy source or used to generate protein synthesize is managing your blood insulin levels. To assure that your protein is used correctly and promoting anabolism use it when blood insulin levels are soaring high. When insulin is present in high doses the precursors that allow for gluconeogenesis to occur are drastically decreased 5. Consuming the prescribed type of carbohydrates at the appropriate time mixed with protein creates the optimal anabolic environment.
Just as eating protein is not guaranteed that the amino acids will be used to repair muscle tissue; consuming carbohydrates is not a guaranteed reason to feel confident that they will replenish glycogen and proving energy either.
Athletes must consume their carbohydrates following their training in order to get the blood insulin levels up rather quickly while the metabolic pathway is supporting anabolism 3.
Low blood sugar and low insulin levels cause the secretion of catabolic hormones, which is an unwanted condition for athletes. The post-training time frame calls for and if utilized properly will allow for the restoration of glycogen and blood glucose. It is at this crucial time that the process of reloading nutrients is priority in physiologic terms. To take advantage of this precious moment the athlete should have a dose of simple carbohydrates.
These carbohydrates should come in the form of a liquid for the ease of digestion. The athlete should consume about 0. The best type of carbohydrate at this time should come in the form of a liquid.
When trying to get blood insulin levels elevated using a juice containing a high sucrose to fructose ratio is preferable. Grape, orange, or tangerine juices are a few examples of liquid carbohydrates that fit this description 5. This product lists glucose as the primary carbohydrates ingredient, which is also a great insulin spiking form of sugar. The carbohydrates that are present in these products and juices produce a rapid surge of blood sugar. Furthermore, they are wiser choices than that of apple, grapefruit, or pear juice 6.
Therefore, these drinks are an excellent post workout choice of carbohydrate providing the insulin spike that the athlete is in search of 5,6. The ANTF has two key steps. The first step is complete when we have elevated the blood glucose and insulin levels by consuming the previously described replenishment sports drink. Now that the insulin levels are soaring we must add in protein to the concoction, which is the second step.
The sports drink does not have any protein in it; by adding protein to the drink we are supplying protein to the muscles by taking advantage of the insulin surge 5. Adding Whey Protein , an easily digested protein, to the replenishment drink creates an optimal anabolic environment. This will ultimately provide the depleted muscle cells with a highly powerful concoction consisting of glucose and amino acids.
Furthermore, it produces an increase in blood insulin resulting in maximal uptake of glucose and protein 2. The glucose will be transported into the muscle cells and locked inside the muscle as glycogen, which will be readily available for energy 3.
The protein will stimulate protein synthesis inside the mitochondria of the muscle. Mitochondria are microscopic powerhouses, which energize every human activity. The more mitochondria that a cell possesses the more stamina it will have. Resistance training increases the number of mitochondria in muscle cells 7. The culminating result lies in the fact that the protein and carbohydrate liquid concoction will cease muscle catabolism and increase muscle anabolism 3.
This would be considered the first of four post-training meals that are to be consumed. Consumption of the second post training meal should be conducted about 30 minutes following the initial liquid mixture of carbohydrates and protein. The second meal should be low in fat, to speed gastric emptying, and contain easily absorbed carbohydrates along with a lean source of protein. The second meal is similar to the first meal in macronutrient composition; however, the food choices are slightly different.
At this time the best carbohydrate choices would be a baked potato, steamed white rice, cooked grits, or pasta. The second meal should be in the form of solid food.
Consuming this meal assures that the amino acids from the whey, which was consumed in the first meal will be used for muscle anabolism and not the restoration of blood glucose 5. This meal should not be too large in content. Research shows that cellular anabolic mechanisms remain accelerated for up to three hours following intense resistance training 3.