Get Muscle Fast: BodyBuilding Nutrition Tips For Developing Lean Muscle and Losing Fat

Written by By Jeff Behar, MS, MBA Normal0falsefalsefalseEN-USX-NONEX-NONEMicrosoftInternetExplorer4/* Style Definitions */table.MsoNormalTable{mso-style-name:"Table Normal";mso-tstyle-rowband-size:0;mso-tstyle-colband-size:0;mso-style-noshow:yes;mso-style-priority:99;mso-style-qformat:yes;mso-style-parent:"";mso-padding-alt:0in 5.4pt 0in 5.4pt;mso-para-margin-top:0in;mso-para-margin-right:0in;mso-para-margin-bottom:10.0pt;mso-para-margin-left:0in;line-height:115%;mso-pagination:widow-orphan;font-size:11.0pt;font-family:"Calibri","sans-serif";mso-ascii-font-family:Calibri;mso-ascii-theme-font:minor-latin;mso-fareast-font-family:"Times New Roman";mso-fareast-theme-font:minor-fareast;mso-hansi-font-family:Calibri;mso-hansi-theme-font:minor-latin;}Protein Type/Protein Timing

Thegoal for anyone wishing to optimize muscle building and minimize the storage ofexcess calories as body fat is to eat as perfectly as possible so that the bodyis provided a steady stream of nutrients, and so that blood sugar levels alsoremain steady. One of the most important ways to accomplish this goal besideseating high quality, low fat foods is to eat small multiple meals (every 2 to 3hours). Successful bodybuilders know that by eating at least six evenly spacedmeals throughout the day, they provide their muscles with a steady stream ofnutrients, keeping their body in an anabolic environment (as indicated by apositive nitrogen balance).

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Most importantly eating smaller more frequent meals is very importantwhen it comes to protein consumption because proteins cannot be stored in thebody like carbohydrates can (carbohydrates can be stored in the liver asglycogen and used up to days later when needed).

Since there is only a very small amount of amino acid in the bloodstream, tomaintain an anabolic (muscle building) environment complete proteins must beeaten with every meal. It is the acute and large increase in the amount ofamino acids in the blood that causes protein synthesis rates to increase as wellas a decrease in protein breakdown.

Maintaining a positive nitrogen balance will prevent the body from dipping intoits own muscle tissue (catabolism) to get nutrients it needs (like protein).This is why it is important to eat five to six protein-containing meals per day(one about every two to three hours)each containing around 30-40-grams ofprotein, to maintain a positive nitrogen balance (which occurs from thebreakdown of amino acids).

Eating small evenly spaced meals keeps insulin levels stable, requirement forproper fat metabolism and proper growth. Eating this way is also easier on thedigestive system and it is also more efficient. Studies have shown that eatingfrequent smaller meals will raise the metabolic rate, burn more calories andresult in less body fat storage. The rate of digestion of protein has importanteffects on protein balance within the body. The balance between protein synthesisand protein breakdown determines muscle gain.

Proteins generally characterized as"fast digesting" or "slow digesting”. Therefore to optimizemuscle syntheses however, competitive bodybuilders need to take protein timingone step further. In this sense protein timing also includes eating the"right" protein at the right time. What does this mean?
Nutrition is a highly individual issue. No single diet will work for everyone.

Although adjustments should be madeto each personalized diet to account for the differences in metabolism and bodytype there are common approaches that work reasonable well to a majority of people.The following is simplified approach that can serve as a starting point.

Protein Consumption Upon Waking
When waking up in the morning, your body has essentially been through a “fast"since most people sleep for approximately 6 to 8 hours a day. When the body isdeprived of food for 6 to 8 hours the body starts to use stored energy sources.In order to keep blood sugar constant and to fuel the brain and other tissuesduring sleep.

The body does this by slowly sending nutrients out from the liver, fat cells,and muscle cells. Because the body can use stored glycogen for energy (if youhave eaten properly to maximize glycogen storage there is only minimal bodycell destruction (because of the body's inability to store amino acids). Because of this limitation the best thing you can do for your body is toconsume a relatively quick digesting protein source upon waking.

A whey protein or protein hydrolysisshake would be your best bet to raise blood amino acid profiles quickly sincethese mixes will take only 20 minutes before almost all of what you haveconsumed are coursing through your veins and somewhere between 20-40 minutesfor the level of amino acids in your blood to reach its high point. This can then be followed up with normal breakfast meal consisting of a highquality low fat protein food source and some low glycemic carbohydrates.

Protein Consumption during the Day

Since, throughout the day, your goalshould be to eat small, dense meals every few hours; the need for"special" proteins is limited. My preference is the consumption ofhigh quality low fat protein food sources and some low glycemic carbohydratesor a good protein mix. If you are unable to eat a good meal every two hoursconsuming a good whey/casein/milk protein isolate/concentrate blend can be agood compromise due to the combination of fast proteins and slowproteins.

Protein Consumption ImmediatelyBefore Training
If you have been eating small multiple meals throughout the day than therewould be no need for "special" proteins from non food sources.However, if you have missed a meal and you plan on training within 60minutesthan a quick digesting fast protein such as a whey protein hydrolysatefortified carbs, glutamine and branched-chain amino acids.

Consuming a liquid meal containing protein and carbohydrates one-hour beforetraining can increase insulin (an anabolic hormone, which increases the uptakeof amino acids and glucose into the muscle).Branched-chain amino acidsstimulate of protein synthesis.

By incorporating extra Baca’s whichare consumed during the workout your complete proteins can be used forrecovery. If extra Branch-chain amino acids are not consumed the body willconsume them from the complete proteins making the rest of the proteinincomplete and unusable for growth (wasted).

Consuming a liquid meal containingprotein and carbohydrates one-hour before training can increase insulin (ananabolic hormone, which increases the uptake of amino acids and glucose intothe muscle).

Protein Consumption Immediately After Training
the meal immediately following your training is probably THE most importantmeal of the day (don't listen to others that will tell you breakfast is). Thepost work out meal is extremely important because this is the time where thebody is especially receptive for nutrient uptake. Blood amino levels and bloodinsulin levels are typically lower.

Because blood amino acids levels arelower this is an important time to consume a quick digesting fast protein suchas whey protein hydrolysates to ensure that the body maintains a positivenitrogen balance and anabolic state. Hydrolyzed proteins have a higherBiological Value score than concentrates or other protein preparations whichtypically means better utilization of protein in the body. HigherBiological Value proteins may also increase the release of IGF-1 which canstimulate muscle growth. The extreme hunger of the cells and the fast-actingproperties of whey will make sure you use the best window for recovery to thefullest. If not, the body will hunt the stored reserves of nutrients and whenon a diet for example that will cause them to rob other muscle-tissue ofglutamine.

A minimal amount of rapidlydigesting, high glycemic index carbohydrates (i.e. malt dextrin and dextrose)should also be consumed with the post workout whey protein meal, so that thetotal uptake of protein and glycogen storage can be maximized.

Note: The incorporation of high glycemicindex carbohydrates with this post training meal stimulates large and rapidincreases in the anabolic hormone insulin and also stimulates glycogensynthesis. Consuming creatine and glutamine can also aid in post work outrecovery. This meal should also contain minimal fat as fat slows digestion andnutrient delivery. This meal should be consumed within 60 minutes of yourweight training.

Protein Consumption after Training but Before Last Meal
My preference is the consumption of high quality low fat protein food source(like chicken breast, Turkey breast, etc.) And some low glycemiccarbohydrates (such as fibrous vegetables, brown rice, etc.).Consuming a wholefood protein meal can also suppress the rate of muscle breakdown by starting aslow release of amino acids through your system. This meal should also includecarbohydrate to stimulate the release of insulin. Insulin is also the hormonethat governs protein synthesis rate. By elevating the release of insulin therate of muscle breakdown can be slowed.

Protein Consumption Immediately Before Bed
Eating close to bedtime is often considered taboo by most. People believe thatthis promotes fat storage. My personal belief is if you desire to maintainmuscle mass, eating immediately prior to retiring is essential to prevent thebody from using all of its stored energy during the night. Because youwill not have another meal for at least 6 hours this meal should include a slowprotein, which release nutrients over several hours.

Carb Timing

The two most important meals arepost training and breakfast, in that order. These are ideal times to carb load(for a 200-pound bodybuilder that means 90-100 g of carbs at breakfast; ithelps restock liver and muscle glycogen stores and promotes protein synthesis. Thistime-release plan will prevent catabolism (muscle wasting) and minimize therisk that your carbs will be converted to body fat.

Starts your Day with Carbs (Conditional)

Besides the post training meal;breakfast is the other golden time to ingest carbs, because blood sugar andmuscle glycogen levels are low from your overnight fast. Your body mustreplenish these levels before stimulating the fat storing machinery in thebody.

Consume Natural High Glycemic Index Foods at the Right Time
Foods high on the Glycemic index do not need to be totally eliminated; howevertheir intake should be controlled. Natural high glycemic foods can bebeneficial. Fruits for example contain any beneficial nutrients and fiber so,the key is moderation. By eating small portions of fruits, on occasion, you canget the beneficial nutrients and fiber while minimizing the potential negativesassociated with high fructose consumption.

Remember managing carbohydrate intake will provide many benefits, such asreducing the risk of heart attacks, decrease stored body fat, and reduce therisk of cells becoming insulin resistant. Part of successfully managingcarbohydrate intake misunderstanding food timing, as well as understanding whatfoods can negatively impact your endocrine system if eaten excessively.Understanding how the Glycemic index works is also key to successfully managingblood insulin levels.

Eat Simple Carbs IMMEDIATELY after Training
Fast-acting carbs (those with a high Glycemic index) will spike insulin levels,minimize the chance of muscle catabolism and can stimulate an increase inmetabolism. This post training meal should be consumed within 30minutes and nolater than one hour of the end of a workout.

The meal should be comprised of approximately .75 grams of carbs per pound ofbodyweight (150 grams for a 200 pound male), with 50% (75 grams) of the carbsderived from easy-to-break-down high-glycemic sources such as white rice, Creamof Wheat cereal, mash potatoes fruit, etc. Non fibrous, soft-textured carbshigh-glycemic carbs are digested rapidly which results in a quick insulinresponse that helps to drive amino acids--the building blocks of mass--intomuscle tissue and promote anabolism. Note: During pre-contest time considercutting this amount down to approximately half to 75% of this rate.

Eat the Majority of Carbs after Training
Eat a smaller carb meal to fuel your training. It should be small enough thatyou are carb depleted for your cardio session so you can burn fat.Your biggestcarb meal should be at your post training meal, since it will have less chanceof being stored as fat because your body will be using them to replenishdepleted glycogen levels from the training and cardio session. Approximately 25%of your daily carbs should be eaten at this meal. For a 200-pound man, thisshould amount to approximately150 grams of carbs (During pre contest time thisamount will decrease proportionality with the decrease in overall calories andtotal grams of carbs ingested).

Avoid Carbs After Hours
unless you are blessed with a super fast metabolism, you should forget abouteating baked potatoes late at night. Late night carbs interfere with therelease of growth hormone and promote fat storage while you sleep.

About Jeff Behar

Jeff Behar, MS, MBA is a recognized health, fitness and nutrition expert, regularly writing about hot topics in the areas of health, fitness, disease prevention, nutrition, anti aging and alternative medicine. Jeff Behar's work often appears in several of the major health and fitness newsletters, health and fitness magazines, and on major health, and fitness websites. Jeff Behar is also a well sought after personal trainer, motivational speaker and weight loss expert. < Prev Next >[ Back ] Contact Our News Editors For any corrections of factual information, or to contact the editors please use our feedback form.Please send any medical, health, fitness or anti-aging news press releases to: This e-mail address is being protected from spam bots, you need JavaScript enabled to view it Back to Front Page
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Monday, February 20, 2012

BodyBuilding Nutrition Tips For Developing Lean Muscle and Losing Fat

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