MAXIMIZE
BODYBUIDLING GAINS: TAKE SUPPLEMENTS AT THE OPTIMUM TIME
By Kent Fischer, based on a article by Dr. Paul Cribbs - published on the Advanced
Sports Training Website 3 Jan 2009
Confused by not getting the results you expected in the gym. Recent research shows that nutrition
plays an important role in the building of lean muscle. Most of us know this, whether we always
adhere to the correct nutritional regimen or not. What most don’t know however, is that it’s not only what we eat that determines our
success, but the timing.
Dr. Paul Cribbs of Advanced Sports Training has developed what he refers to as the Anabolic Nutrient
Timing Factor. The Anabolic Nutrient Timing Factor (ANTF) is
a scientifically designed step-by-step strategy of timed supplementation.
Drug free bodybuilders are much to be admired. They have proven to understand the
importance of hard work and patience along with mastery of correct nutritional and physiological principles
ANTF takes the guess work out of nutrient
timing and creates a synergistic
effect between exercise and nutrition to greatly expedite lean muscle gains. It also
saves you time and money because correctly timed
supplementation gives you greater
energy to bomb/blitz muscles as well as shortening recovery time. Knowing the right supplements saves
you money by not getting ripped off trying inferior products. It’s a win win situation.
THREE RULES FOR DEVELOPING HURCULEAN
STRENGTH
Rule #1 Your bodies priorities are not your priorities i.e. losing fat/building
strength. To do it drug free requires organization, consistency of approach, and dedication in training,
sleep, and nutrition. If just one of these is neglected the synergy effect collapses and
results grind to a halt.
Rule #2 Natural production and function of the body’s anabolic
hormones; testesterone, growth harmone (GH), insulin and insulin-like growth factor-1
(IGF-1) must be controlled and optimized at specific times
for maximum muscle gain (anabolism) and fat utilization.
Rule #3 Create synergy with nutrient timing and
exercise. Exercise is a biological signal, an intense metabolic stress that depletes the
blood, muscles, and other organs of key nutrients.
Progressive sports scientists look upon this metabolic stress as a window of opportunity. The timing must be
precise to stimulate cellular anabolic mechanisms that accelerate muscle recovery. Nutrient timing research
shows the immediate anabolic
response can be as high as 400%!!![1] Imagine a 400% better
effect each workout just by timing with correct supplements!!!
The following supplements I recommend and can be obtained from Advanced Scientific Training at www.ast-ss.com.
Step
1.
Take 2-3 grams of GABA 30 minutes before
your workout (weightlifting or cardio).
Gamma Aminobutyric Acid (GABA) is a
neurotransmitter within the body. Studies show bodybuilders taking 2-3 grams of GABA show a higher GH response after
their workout. [2] High
GH concentrations (within naturally occurring levels) provide dramatic improvements in muscle gains and fat loss
[16]. AST was the first company to offer the supplement 10 years ago so beware of imitations.
Step 2. Prime muscle anabolism: The Bracketing
Method
Switch the muscles into anabolism by “bracketing” your workouts with VP 2 and Micronized Creatine. The bracketing
method combines one serving of VP 2 Whey Isolate mixed with
Creatine HSC in 400-600ml of ice-cold water just before and immediately after each workout. VP
2 comes in citrus flavor and tastes better than the
vanilla or chocolate when mixed with water. Also the Micronized
creatine can be taken in a-convenient tablet form. This synergistic combo provides a
spike of amino acids and carbohydrates at the precise
time.
Studies show this VP 2/Micronized creatine dynamic duo more than triples the anabolic stimulus of weight
training![1] The presence of protein (essential amino acids)
and glucose boost muscle testosterone concentrations [5] while creatine has a anti-catabolic (muscle sparing)
effect[6].
Research tip!!!
Research shows thatmuscle manufactures its own IGF in
response to heavy resistance training. [3]
The production and half life of the IGF isotopes is dependent upon GH and a steady supply of insulin [4]. The
Bracketing Method provides both protein amino acids and
insulin-spiking carbohydrates when IGF-1 and GH concentrations are at a peak.
Additional Research Tip!!! Add
5-10 grams of GL3 L-Glutamine to your post-workout VP2/Creatine Dr. Jekyll/Mr. Hyde concoction for a triple
whammy!!! Mechanisms controlling muscle recovery and anabolism are governed by the amount
of glutamine held with the muscle cell. [7]. Studies demonstrate glutamine supplementation after exercise
stimulates anabolism and increases glycogen storage [8]. Restored muscle glycogen concentrations mean greater work
capacity in your next workout [9].
Step #3 Eat a small protein-carb meal soon after
the workout.
While bracketing primes the pump it’s not going to replace
the post-workout meal. This meal is important and a quick stop at McDonald’s after the gym
isn’t going to cut it. The meal is vital to maintain
steady-state blood glucose and insulin concentrations that prolong the anabolic response
in muscle cells. Eat a meal small meal rich in protein and
carbohydrates within 30 minutes after the workout. Select a low-fat, protein source (lean steak, chicken,
or fish)
and a carbohydrate source not particularly high in fiber (baked potato or steamed white
rice). Foods high in fat
and fiber are not desired at this stage as they slow the delivery time of critical nutrients to the
muscles.
Research Tip!!!
Timing of this meal is critical to stimulate muscle
anabolism and muscle fuel (glycogen) recovery. Muscle is highly sensitive to glucose (carbohydrates) for up to 45
minutes after the workout [10]. This is the time when maximum glycogen recovery takes
place. If meal consumption is delayed, muscle glycogen is reduced. This is caused by a steady decline in the
workings of muscle cell glucose transporters, which are dramatically stimulated by exercise.
Step 4. Distinguish Fast and Slow
Proteins
Not all proteins are the same in their benefits. This can cause
confusion to newbie bodybuilders trying to decide what to buy. I remember the first time I looked at the AST
website. I could not figure out why I needed NyTro Pro and VP 2 both. After all, they both claimed to be the best.
Obviously this is a contradiction. After further research the conundrum disappeared.
You see the VP 2 Whey Isolate is a protein designed to enter
the blood stream quickly and stimulate cellular mechansims responsible for rapid muscle recovery and
growth. VP 2 is therefore a
“fast absorbing protein”. For this
purpose it is the best. However the fly in the buttermilk is that you need more than fast absorbing protein.
Enter stage one NYTRO Pro 40.
Proteins absorbed slowly are just as important as fast
burning protein. Ny-Tro PRO-40 contains a precison matrix of 4 “slower-absorbing proteins” delivering a steady
stream of amino acids and nutrients to muscles. Each serving is low in calories while
providing 40 grams of first-class protein, 30 grams of energy-rich carbohydrates and a spectrum of essential
vitamins and minerals.
So you see knowing when to use “fast” and “slow” protein is
key to accelerated muscle recovery at the cellular level. By having a Ny-Tro Pro-40 shake immediately within an
hour after training you ensure ultra high amino acid concentrations; research proven to maximize anabolism for many
hours after the workout.[11]
Step #5 Take advantage of the 3-hour
window
The catalyst to catapult yourself to dramatic Herculean results is
the timing and frequency of nutrient intake. Research shows
following the ANTF strategy suffuses the muscles with amino acids and carbohydrates for up to 3 hours after a
workout [1]. Nutrients consumed
within this time frame are not stored as body fat; they are directed towards celluar recovery and muscle
growth. I repeat emphatically: NUTRIENTS CONSUMED WITHIN THIS TIME FRAME ARE NOT STORED AS
BODY FAT; THEY ARE DIRECTED TOWARDS CELLUAR RECOVERY AND MUSCLE GROWTH. A equally important corollary is this:
OVER TIME, THIS HAS A PROFOUND EFFECT ON BODY COMPOSITION;
IT PRODUCES LEAN BODY MASS AND CONCOMITANTLY SPEEDS THE METABOLISM WHICH INCREASES THE RATE BODY FAT IS BURNT FOR
ENERGY. For those who are unaccustomed to this plan, the meal
mentioned can be split into two parts. Eat half of the meal within 1 hour of exercise and consume the other half
right before the 3 hour window elaspses.
Research Tip!!!
Studies show muscle protein synthesis rates are stimulated
as long as blood amino acid concentrations remain high [12]. Bodybuilders should maintain
high blood amino acid levels for as long as possible after a
workout. To maintain this state take one serving of VP 2 Whey Isolate Citrus mixed in water with the meal in
Step-5.
Research Tip!!!
Creatine cycling is a good strategy for blasting through impregnable training plateaus. Latest research suggests
creatine’s benefits are proportional to intracellular creatine concentrations [13]. Best gains occur when creatine concentrations are high. Research reveals
traditional dosing protocols do not maintain high muscle creatine concentrations [14].
Ourstrategy for muscle growth is to
get high stores of creatine into he muscle
cells. To accomplish this we will implement a short loading phase. 5-10 grams of creatine consumed 4 times a day
for only 3 days. Once this loading phase is completed, cease creatine supplementation for the next 3 to 4 days before
repeating the 3-day loading phase. This will be done regardless of the daily exercise regime.
A astute athlete will notice that you can time the end
of the loading phase to coincide with a particularly strenuous workout (legs or back
day). Go on the attack with your biggest muscles fully loaded with creatine.
Research Tip!!! The most effective way to get Micronized
Creatine absorbed into muscles is to take it with plenty of water and easily assimilated Ny-Tro
PRO-40. (Editors Note: Ny-Tro Pro-40
is no longer offered on the AST website, although Amazon still sells it. Muscle XGF is AST's new blended
protein, so you can use it to subsitute for Ny=Tro Pro-40.) On training days complete the 3 day loading phase with
Micronized Creatine in the following way. Take two servings of Creatine as in the Bracketing method. Take another
serving in Step 5 as well as another serving with a Ny-Tro Pro-40 shake in the late
evening.
SECRET WEAPON!!! USE GL3-GLUTAMINE TO SPIKE GH
LEVELS THROUGHOUT THE DAY
High GH concentrations can be spiked throughout the
day and provide dramatic improvements in muscle gains and fat lost[15,16]. To spike GH
levels throughout the day take 2-3 grams of GL3 L-Glutamine
45-60 minutes after any meal. GL3 can be used to achieve naturally high growth hormone
levels throughout the day.[16].
The Anabolic Nutrient Timing Factor covers the pre and post-workout time frame.A person should aim to consume around one-third of their total daily caloric as
outlined in the ANTF. 33% of your daily protein intake and 45% of your daily carbohydrate intake should be consumed
in steps 1-5.
Determining this amount is easy by accessing the free
Nutritional Calculator at www.ast-ss.com You can determine your exact daily protein, fat and carbohydrate requirements.
Then calculate 33% of your daily protein, fat and carbohydrate requirements.
The type, quality, and timing of nutrients is far more critical than the exact numbers. Remember quality over
quantity.
Whoooeeee. Dr. Cribbs is quite a walking encyclopedia on nutrition. Let's see if I can distill all this down.
We have the Anabolic Nutrient Timing Factor (ANTF) which gives us a strategy for timing the frequency of our
food. We want our nutrition and exercise plan working as a team. Advanced Scientific Training at www.ast-ss.com and Dr. Cribbs reveal research showing
that you get 400% more anabolic effect if you eat the right stuff at the right time
Take 2-3
grams of GABA 30 minutes before your workout (weightlifting or
cardio).
Combine one serving of VP 2 Whey Isolate or XGF mixed with Creatine HSC in
400-600ml of ice-cold water just before and immediately after each workout . Add 5-10 grams of GL3 L-Glutamine to your post-workout VP2 or XGF/Creatine.
Eat a small meal rich in protein and carbohydrates within
30 minutes after the workout. Select a low-fat, protein source (lean steak, chicken, or fish) and a
carbohydrate source not high in fiber (baked potato or steamed white rice).
Take one serving of VP 2 Whey Isolate Citrus mixed in water with the
meal. For those unaccustomed to this plan, the meal can be split into two parts. Eat
half of the meal within 1 hour of exercise. Consume the other half right before the 3 hour window
elaspses.
Strategy for muscle growth is to get high stores of creatine into the
muscle cells. To accomplish this we implement a short loading phase. 5-10 grams of creatine consumed 4 times a
day for 3 days. Once this loading phase is completed, cease creatine supplementation for the next 3 to 4 days,
before repeating the 3-day loading phase. This will be done regardless of the daily exercise regime. Micronized
creatine can be taken in a-convenient tablet form
Time the end of the loading phase to coincide with a strenuous workout (legs or back day). The
most effective way to get Micronized Creatine absorbed into muscles is to
take it with water, and easily assimilated Ny-Tro PRO-40/XSE .
Consume around one-third
of your total daily caloric as outlined in the ANTF. 33% of your daily protein intake, and 45% of your daily
carbohydrate intake, should be consumed in steps 1-5.
Determine this by accessing the free Nutritional Calculator at www.ast-ss.com. You can determine
your exact daily protein, fat and carbohydrate requirements. Then calculate 33% of your daily protein, fat and
carbohydrate requirements.
ANTF strategy suffuses the muscles with amino acids and carbohydrates for up to 3 hours after a
workout . Nutrients consumed within this time frame are not stored
as body fat; they are directed towards celluar recovery and
muscle growth.
One final note, the instructions are a little confusing. You do not add the creatine to your before and after
workout protein drink unless you are on a loading day. On non loading days you will not be taking any creatine.
For a complete guide to building muscle click on No
Nonsense Musclebuilding by Vince Delmonte.
References
1. J Appl Physiol 88: 386-392, 2000.
2. Med Sci Sports Exerc 35; 5:A1500, 2003.
3.Am J Physiol Endocrinol Metab 280:E383-E390,2001
4.The Latest Research on IGF, Growth Hormone and Insulin
5. Med Sci Sports Exerc 36:689-96, 2004.
6. J Appl Physiol 91: 1041 - 1047, 2000.
7. FASEB J 10; 829-837, 1996.
8. J Appl Physiol 86; 6:1770-1777, 1999.
9. Med Sci Sports Exerc 31: S. 123 1999.
10. J App Physiol 64:1480-1485, 1988.
11. J Nutr 132:32195-32245, 2002
12.J Physiol 552: 315-324, 2003.
13. Nutri 20:609-14, 2004.
14. Clin Sci 104:153-62, 2003.
15. Am J Clin Nutr 61: 1058-61, 1995.
This site is dedicated to natural bodybuidling utilizing the latest scientific
progressive resistance training.
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