Get Muscle Fast: Protein Timing for Optimizing Lean Muscle Mass

Written by Jeff Behar, MS, MBA

The goal for anyone wishing to optimize muscle building and minimize the storage of excess calories as body fat is to eat as perfectly as possible so that the body is provided a steady stream of nutrients, and so that blood sugar levels also remain steady. One of the most important ways to accomplish this goal besides eating high quality, low fat foods is to eat small multiple meals (every 2 to 3 hours).

Successful bodybuilders know that by eating atleast six evenly spaced meals throughout the day, they provide theirmuscles with a steady stream of nutrients, keeping their body in ananabolic environment (as indicated by a positive nitrogen balance).

Eating smaller more frequent meals is very importantwhen it comes to protein consumption because proteins cannot be storedin the body like carbohydrates can (carbohydrates can be stored in theliver as glycogen and used up to days later when needed).

Since there is only a very small amount of amino acid in thebloodstream, to maintain an anabolic (muscle building) environmentcomplete proteins must be eaten with every meal. It is the acute andlarge increase in the amount of amino acids in the blood that causesprotein synthesis rates to increase as well as a decrease in proteinbreakdown.

Eating small evenly spaced meals keeps insulin levels stable, arequirement for proper fat metabolism and proper growth. Eating thisway is also easier on the digestive system and it is also moreefficient. Studies have shown that eating frequent smaller meals willraise the metabolic rate, burn more calories and result in less bodyfat storage.

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

The rate of digestion of protein has important effects on proteinbalance within the body. The balance between protein synthesis andprotein breakdown determines muscle gain.

Protein is generally characterized as "fast digesting" or "slowdigesting". Therefore to optimize muscle syntheses however, competitivebodybuilders need to take protein timing one step further. In thissense protein timing also includes eating the "right" protein at theright time. What does this mean?

Protein Meal Timing
Nutrition is a highly individual issue. No single diet will work foreveryone. Although adjustments should be made to each personalized dietto account for the differences in metabolism and body type there arecommon approaches that work reasonable well to a majority of people.The following is a simplified approach that can serve as a startingpoint.

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 is deprived of food for 6 to 8 hours the body starts touse stored energy sources. In order to keep blood sugar constant and tofuel the brain and other tissues during sleep. The body does this byslowly sending nutrients out from the liver, fat cells, and musclecells.

Because the body can use stored glycogen for energy (if you have eatenproperly to maximize glycogen storage there is only minimal body celldestruction (because of the body's inability to store amino acids). Because of this limitation the best thing you can do for your body isto consume a relatively quick digesting protein source upon waking.

Awhey protein or protein hydrolysate shake would be your best bet toraise blood amino acid profiles quickly since these mixes will takeonly 20 minutes before almost all of what you have consumed arecoursing through your veins and somewhere between 20-40 minutes for thelevel of amino acids in your blood to reach its high point. This canthen 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 goal should be to eat small, densemeals every few hours; the need for "special" proteins is limited. Mypreference is the consumption of high quality low fat protein foodsources and some low glycemic carbohydrates or a good protein mix. Ifyou are unable to eat a good meal every two hours consuming a goodwhey/casein/milk protein isolate/concentrate blend can be a goodcompromise due to the combination of fast proteins and slow proteins.

Immediately Before Training
If you have been eating small multiple meals throughout the day thanthere would be no need for "special" proteins from non food sources.However, if you have missed a meal and you plan on training within 60minutes than a quick digesting fast protein such as a whey proteinhydrolysate fortified carbs, glutamine and branched-chain amino acids.Consuming a liquid meal containing protein and carbohydrates one-hourbefore training can increase insulin (an anabolic hormone, whichincreases the uptake of amino acids and glucose into the muscle).

Branched-chain amino acids stimulate of protein synthesis. Byincorporating extra BCAA's which are consumed during the workout yourcomplete proteins can be used for recovery. If extra Branch-chain aminoacids are not consumed the body will consume them from the completeproteins making the rest of the protein incomplete and unusable forgrowth (wasted).
Consuming a liquid meal containing protein and carbohydrates one-hourbefore training can increase insulin (an anabolic hormone, whichincreases the uptake of amino acids and glucose into the muscle).

Protein Consumption Immediately After Training
The meal immediately following your training is probably THE mostimportant meal of the day (don't listen to others that will tell youbreakfast is). The post work out meal is extremely important becausethis is the time where the body is especially receptive for nutrientuptake. Blood amino levels and blood insulin levels are typicallylower. Because blood amino acids levels are lower this is an importanttime to consume a quick digesting fast protein such as whey proteinhydrolysates to ensure that the body maintains a positive nitrogenbalance and anabolic state.

Hydrolyzed proteins have a higherBiological Value score than concentrates or other protein preparationswhich typically means better utilization of protein in the body. HigherBiological Value proteins may also increase the release of IGF-1 whichcan stimulate muscle growth.

The extreme hunger of the cells and thefast-acting properties of whey will make sure you use the best windowfor recovery to the fullest. If not, the body will hunt the storedreserves of nutrients and when on a diet for example that will causethem to rob other muscle-tissue of glutamine.

A minimal amount ofrapidly digesting, high glycemic index carbohydrates (i.e. maltodextrinand dextrose) should also be consumed with the post workout wheyprotein meal, so that the total uptake of protein and glycogen storagecan be maximized. Note: The incorporation of high glycemic indexcarbohydrates 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 workout recovery. This meal should also contain minimal fat as fat slowsdigestion and nutrient delivery. This meal should be consumed within 60minutes of your weight training.

After Training But Before Last Protein Meal
My preference is the consumption of high quality low fat protein foodsource (like chicken breast, Turkey breast, etc.) and some lowglycemic carbohydrates (such as fibrous vegetables, brown rice, etc.).Consuming a whole food protein meal can also suppress the rate ofmuscle breakdown by starting a slow release of amino acids through yoursystem. This meal should also include carbohydrate to stimulate therelease of insulin. Insulin is also the hormone that governs proteinsynthesis rate. By elevating the release of insulin the rate of musclebreakdown can be slowed.

Immediately Before Bed

Eating close to bedtime is often considered taboo by most. Peoplebelieve that this promotes fat storage. My personal belief is if youdesire to maintain muscle mass, eating immediately prior to retiring isessential to prevent the body from using all of its stored energyduring the night. Because you will not have another meal for at least6 hours this meal should include a slow protein which release nutrientsover several hours.

About the Author

Jeff Behar, MS, MBAJeffBehar, MS, MBA is a recognized health, fitness and nutrition expert, regularly writing about hot topics in the areas ofhealth, fitness, disease prevention, nutrition, anti aging and alternative medicine. His work also often appears inseveral of the major health and fitness newsletters, health and fitness magazines, and on major health, andfitness websites. Behar is also a well sought after personal trainer, motivational speaker, and weight loss expert.

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Thursday, February 23, 2012

Protein Timing for Optimizing Lean Muscle Mass

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