I didn't like the fact that one of the authors has an affiliation with a company that produces 2 of the leading sports drinks on the market eg. This book was easy to understand, and simplified the information I was looking for regarding meal timing and insulin manipulation. Now, if you're asking yourself how this can be, you're asking the right question. Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Ramee rated it it was amazing Jul 15,
It is unclear exactly how long the benefits persist, but Richter et al. The second objective in the anabolic phase is to create an environment conducive to muscle repair and growth.
The carbohydrate and protein supplement produced higher levels of insulin and growth hormone, creating a more favorable environment for growth.
All three supplements blunted testosterone, however, and showed no difference in effect on IGF For reasons not related to the increase in insulin as with the aforementioned data , protein supplementation immediately following exercise also aids in muscle hypertrophy Esmarck et al. The growth phase can best be summed up as the remainder of the day after training.
In the initial hours of this phase, the body is still in the postexercise mode. Because glycogen repletion perseveres, part of the goal during this phase is to exploit this process for as long as possible.
In addition, enhancing muscle protein synthesis and muscle growth is important. In addition, further evidence supports consuming protein and carbohydrate prior to exercise to enhance postexercise protein synthesis Tipton et al. Feeding muscle growth and repair, as well as maintaining optimal glycogen stores, is imperative during the growth phase. Achieving a positive nitrogen balance during this time by providing adequate protein will aid in muscle gains Phillips The following summary can help you educate clients by training type —beginning with the what and how much, and leading into the when.
What and How Much to Eat. For example, an active lb athlete needs approximately 3,—3, calories per day to maintain weight and — g of carbohydrate. Diets consistently high in carbohydrate—versus those high in fat—have been shown to delay time to exhaustion during exercise Kleiner An in-depth review of protein requirements for endurance athletes by Tarnopolsky recommends 0. For instance, an endurance-trained lb athlete needs 70—98 g of protein per day e.
Susan Kundrat, MS, RD, LD, owner of Nutrition on the Move in Urbana, Illinois, and author of Sports Nutrition Tips, recommends assessing what is best tolerated before a workout or competition and building the meal or snack around high-carbohydrate foods. At 3 hours prior to a competition or training session, 1. Planning a meal or snack before exercise is especially important, chiefly if exercising early in the morning.
Based on the foregoing, as little as 16 grams of carbohydrate per hour appears to provide performance benefits Jeukendrup Other sources recommend upward of 30—60 g per hour Kundrat Therefore, an exact number of grams cannot be determined. Refueling with carbohydrate after a workout is essential. An absolute recommendation is to consume at least 50 g of carbohydrate and 10—15 g of protein with fluid within 15—30 minutes after the session Kundrat Relative to body weight, 0.
The combination of protein and carbohydrate can be found in a sports drink plus an energy bar; apple juice and a peanut butter sandwich; a milkshake; yogurt and juice; or 2 cups of corn flakes and 1 cup of low-fat milk. What and How Much. Bodybuilders are rightfully not shy about consuming calories. Kundrat advises all athletes working toward muscle growth to combine their workout with 3,—4, extra calories per week when trying to maximize muscle growth. Whether the goal is to build muscle or enhance muscle definition, protein is important for the maintenance, repair and construction of muscle.
However, contrary to popular practices, a diet extremely high in protein is not necessary. Recommendations for protein vary depending on the source and research. Kleiner advises approximately 0. For a lb woman, this means 78— g of protein per day. For vegetarians, increasing that to 1. Ivy and Portman recommend 0. A review by Phillips points out that the average reported protein intake among strength athletes is 0. Athletes might try a pita pocket with hummus or a bagel with low-fat cream cheese and some dried fruit.
Carbohydrate ingestion during a heavy resistance workout can help sustain muscle glycogen levels Haff et al. However, bodybuilders should be careful not to overconsume calories if weight is a concern Kleiner Ivy and Portman do a great job of explaining complicated muscle physiology.
Because of my scientific and healthcare background, I found the book easy to read. Nevertheless, some of it might be a little too scientific or advanced for the general reader:. Also, it doesn't help the reader optimize their nutrition regimen. This chapter could have been deleted. Only the discussion of insulin is relevant, but, the authors should have spent less time summarizing the physiologic actions of insulin and more time explaining how changes in diet affect insulin output.
If you don't want to read the entire book, chapter 1 "Nutrient Timing" explains the principles and the table on p. I didn't like the fact that one of the authors has an affiliation with a company that produces 2 of the leading sports drinks on the market eg.
Nevertheless, the content represents a fair, objective summary of published research. To adapt to training is to never adapt to training. One person found this helpful.
By Amazon Customer on December 29, Some outdated info, but as for the basics of nutrition a great read. Top rated Most recent Top rated. All reviewers Verified purchase only All reviewers All stars 5 star only 4 star only 3 star only 2 star only 1 star only All positive All critical All stars All formats Format: There was a problem filtering reviews right now. Please try again later. There was a problem loading comments right now. By CJ Bob on April 28, I've always been into weight lifting, and wanted to really learn how to maximize my muscle gains.
Trying to figure it out while also managing my type 1 diabetes was a little more difficult, though. This book was easy to understand, and simplified the information I was looking for regarding meal timing and insulin manipulation.
By Frank Sursowetz on June 22, Kindle Edition Verified Purchase. In addition to covering nutrient timing this book also discusses diet in general. It also, goes in depth on the science of what is happening. Furthermore, it has a chapter where it talks about the difference kinds of proteins, what various supplements, vitamins, and minerals do. The dietary advice it provides explains how to gain lean muscle mass and minimal fat by using nutrient timing to make the macros you eat more efficient.
There's a lot of conflicting nutrition advice on the internet. It's nice having a book about nutrition that is written by a scientist and based on research evidence. The reason I give this four stars is because some of the information is not well explained. While they tell you the amount of protein, carbs, and so on for the timed drinks they don't provide an actual recipe. I think it's easier to use gatorade powder than it is to measure out sugars, potassium, and sodium individually.
The last drink is a protein shake. These descriptions are slightly over simplified. To figure out the portions you need to do some math or you need a scale to weigh the ingredients. It's a really good book that answered a lot of diet questions I had.
Vajda on September 15, I learned a lot from this book about nutrition and exercies. It explained things like glycemic index, fast twitch and slow twitch muscle types, anaerobic and aerobic exercise states very well.