Every bodybuilder is looking for that secret bodybuilding nutrition tip that can accelerates the muscle building process. Yes, that is the goal, but no matter what, it will take consistent, and determined effort. However, there is one heavily researched bodybuilding nutrition tip that will surely make a difference in adding more muscle to your physique. Muscle nutrition is not only a matter of what you ingest, but more importantly, the timing of when you ingest these valuable nutrients.
By ingesting highly specific nutrients at an optimal time in the anabolic muscle building process, you will reward yourself with an inside advantage in the muscle building process.
Over the past decade, there has been considerable research pertaining to the effects of carbohydrates, and protein on the anabolic, or muscle building response to strength training. One researcher, Dr. Paul Cribb has drawn some pretty powerful conclusions from his current research regarding this bodybuilding nutrition topic.
The big question is what type of nutrients should be consumed either before, or after a weightlifting workout? Also when should they be consumed, and is there a definite anabolic advantage to doing so? The answers to these significant questions have changed the way we think about anabolic nutrition. Dr. Cribb and others, through sound research studies, has decisively answered these questions, thus, significantly benefiting bodybuilders worldwide.
In a recent study, Dr. Cribb looked at different combinations of nutrients along with their timing, and analyzed the effects on the muscle building process. His particular study is very important in identifying the what’s, when’s, and how’s of weightlifting nutrition. The conclusions, when applied, will not only make you stronger, but larger by increasing valuable fat burning muscle.
As a result of the research study, a couple of powerful bodybuilding nutrition tips were discovered. His secret tip is to combined whey protein, simple carbohydrates, and creatine all together in a drink which can result in excellent muscle and strength development. According to the study, there is a very positive synergy between these three bodybuilding nutrition nutrients when all taken at a specific time.
Now the next crucial aspect that needs clarification is the timing of this muscle building cocktail. His study confirmed that ingesting this bodybuilding nutrition cocktail prior to and immediately after each hi-intensity workout showed a positive correlation between the timing of taking this drink and muscle development, and increased strength. Throughout the study he had other sample groups taking the drink at different times throughout the day. Interesting enough, the group taking the anabolic nutrition cocktail immediately before, and after a workout showed the greatest strength and muscle gain. Thus, is it safe to say it doesn’t matter what you ingest, but when you ingest it. The timing of the nutrients is crucial to bodybuilding success.
In bodybuilding nutrition there is a period of time immediately after training, known as the “window,” to ingest these three nutrients. If you miss this limited time, generally within 1 hour after a hard workout, the muscle building results will not be as favorable. During this “nutritional window of opportunity” your body will take the good hi-glycemic index carbohydrates and protein, and transport them into the liver, and muscles to begin the lean tissue building, or anabolic process. Thus, these nutrients will be used for the purpose of recovery, and getting ready for the next exercise bout, and not meant to be stored as fat.
There have been additional studies conducted throughout the years on pre and post workout nutrition, and the effects of protein synthesis. One other study suggested an increase in protein synthesis when a carbohydrate, and protein bodybuilding nutrition supplement drink is ingested immediately before a high intensity strength training workout. In this particular study, there was greater protein synthesis seen when the bodybuilding nutrition supplement drink was taken prior to training versus after.
Summing up all the research, experts recommend using 30-50 g of whey protein, with 75-100 g of hi-glycemic index carbohydrates, and 3-5 g of creatine monohydrate, all in drink form, immediately before, and after each bodybuilding workout. A good bodybuilding nutrition strategy is to drink one half of the drink before, and one half after each workout intense weightlifting workout.
By following these researched anabolic bodybuilding nutrition tips, you will be assured of doing everything possible in order to optimize your muscles with the proper fuel to ignite, and nurture the muscle building process.
Tags: Paul Cribb