Ace's World: Nutrient Timing to Optimize Muscle Response to Resistance Training

An evidence-based nutritional approach has been proposed to enhance the quality of resistance training and facilitate muscle growth and strength development.

This easy-to-follow new dimension to sports nutrition emphasizes not only the specific TYPE and mix of nutrients, but also the TIMING of nutrient intake with the goals of

Blunt muscle breakdown
Activate natural muscle-building hormones
Facilitate recovery from exercise and maximal muscle growth

THERE ARE DIFFERENT PHASES OF MUSCLE GROWTH & DEVELOPMENT. These are the 3 phases for optimizing specific nutrient intake:

ENERGY PHASE - This phase enhances nutrient intake to spare muscle glycogen & protein, enhance muscle endurance, limit immune system suppression, reduce muscle damage and facilitate recovery period after exercise.

Consume a carbohydrate/protein drink or supplement immediately before exercise and during exercise. Example: Accelerade powder (find it here: http://www.accelsport.com/product-info/Accelerade.html)

The protein promotes protein metabolism, and reduces the demand for amino acid release from muscle.
The carbohydrates suppress release of cortisol (cortisol is a stress released hormone which is also the hormone responsible for the fat that gets stored over our bellies!)

ANABOLIC PHASE- This phase consists of the 45minute post-exercise metabolic window, the crucial period of insulin sensitivity for muscle glycogen replenishment and repair.

Consume a standard high-glycemic carbohydrate/protein supplement in liquid form within the 45 min. window postexercise (e.g. whey protein and high-glycemic carbohydrates refer to list: http://tinyurl.com/4c8r44d)

The high-glycemic carbohydrate (recommended: 40-50grams) consumed post-exercise serves as a nutrient activator to stimulate insulin release
The amino acids provided from the whey protein (recommended: 13-15grams) works with the carbohydrates to increase muscle tissue building and prevent muscle breakdown.

GROWTH PHASE- This phase extends from the end of the anabolic phase to the beginning of the next workout. This is the period when you want to maximize insulin sensitivity and maintain the anabolic state (muscle building state) to get gains in muscle mass and strength !! The next 16-18 hours after your workout, your body is ridding itself of nitrogen (which is the waste product of protein), therefore you need to stay on top of replenishing your muscles with protein. Keep the carbs at a minimum. You can find all these proteins in a good whey protein shake with low carbs!