The Optimum Anabolic Diet
Fast Track to Getting Enormous
While there are lots of different anabolic pathways within the human body, the one that has the greatest impact on muscle growth requires the buildup of complex muscle proteins from simpler building blocks called amino acids, where the accumulation of muscle protein finally drives muscle growth. Concerning diet, raises substantially after swallowing the right type of protein, also highlighting the demand for high quality protein for maximal muscle growth. Two additional anabolic processes also affect muscle growth, yet at a more indirect fashion. The anabolic buildup of muscle glycogen polymers from the glucose glucose is remarkably critical for muscle growth, as glycogen acts as the most important energy source during muscle contraction, especially while lifting heavy weights. Furthermore, studies have demonstrated a deficiency of muscle glycogen boosts the catabolic breakdown of muscle protein.1,2
It is very simple that adequate muscle glycogen is essential for optimal muscle growth, consuming simple sugars like sucrose (table sugar) or glucose can negatively affect muscle growth by rapidly increasing blood insulin levels– that surprisingly, will rapidly desensitize the effectiveness of a key biochemical process that boosts muscle growth. Therefore, though carbohydrate consumption is essential for optimal muscle growth, simple sugars should be avoided as much as possible.
Eventually the anabolic process that converts fatty acids to triglycerides also incredibly affects muscle growth. To start, an excessive amount of fat, or fatty acids, on your diet will increase triglyceride production and improve body fat. Yet more, studies have demonstrated that increased body weight also reduces muscle protein synthesis, which will have a negative effect on muscle growth.
The Perfect Protein in the Proper Time
The net gain in muscle protein is the difference between muscle protein synthesis versus muscle protein breakdown, and where higher protein synthesis reflects an anabolic environment constituting muscle growth. This anabolic reaction can be increased by dietary protein consumption, stimulating muscle protein synthesis and decreasing muscle protein degradation.3
Protein consumption causes muscle protein accretion mainly by triggering the extremely important nutrient-sensing molecule mTOR, which directly influences muscle protein synthesis in response to protein consumption after exercise. Several scientific studies emphasize mTOR activation by protein consumption, especially the critical amino acid leucine. 1 study by Walker et al.4 revealed that leucine ingestion shortly after exercising increased mTOR activity for many hours post-workout, leading to higher muscle protein synthesis in comparison with an exercised group that was not fed leucine. Another scientific inquiry by Pasiakos et al.5 revealed that ingestion of leucine immediately after exercise increased muscle protein synthesis by up to 33 percent.
An analysis by Moore et al. appeared for the optimal amount of protein for greatest anabolic effect on muscle protein. This study confirmed that protein intake of 20 grams immediately after lifting weights induces optimal muscle protein synthesis from beginner weightlifters, with anything higher than 20 grams increasing protein oxidation using no extra muscle-building effect.6 As this analysis used newcomer athletes, the optimal protein consumption for more advanced athletes ought to be marginally lower than recommended in this research. Taken together, including high-quality protein at the right time to your own diet arouses the anabolic processes in muscle tissue, finally forcing muscle growth.
Optimal Carbohydrate Consumption Maximizes Anabolism
Building large muscles demands extreme exercise that prefers as a power source.8 This is due to fast-twitch muscle fibers are preferentially activated during extreme exercise, like heavy weightlifting, because more power is needed to move the heavier weight. What’s more, fast-twitch fibers want to burn carbohydrates for energy, which makes certainly crucial for unsurpassed muscle growth.
In addition to their major role as a power source, carbohydrates increase muscle protein levels by avoiding degradation– as a previous scientific research by Roy et al.9 showed that increased carbohydrate amounts improved protein balance by decreasing protein degradation. Carbohydrates affect protein degradation by increasing cellular energy rates, which turns off the protein degradation pathways turned on by the receptor AMPK. AMPK is that the muscle cell’s energy gauge that promotes the breakdown of protein to amino acids when cellular energy is too low, or so the amino acids may be converted into energy to restore energy. Altogether, carbohydrate consumption plays two key functions as the energy source for muscle contraction during extreme weightlifting while at the same time mitigating muscle protein breakdown.
The Finest Fats for Boosting Testosterone
While it may seem counterintuitive, fat consumption can improve your entire body. That is, presuming you don’t consume a ton of it, which would increase body fat– and you also consume the kind of , imparting higher muscle mass.
Fatty acids are carboxylic acids using long chains of carbon atoms bonded together. They are available in three main forms: saturated, monounsaturated and polyunsaturated. Saturated fatty acids contain no more double bonds within their carbon chain, whereas monounsaturated and polyunsaturated fatty acids contain either a single or more than one double bond, respectively. The double bonds within the monounsaturated or polyunsaturated fatty acids appreciably alter their chemical structure. Fatty acids may be incorporated into cell membranes, for example, cell mechanism of testicular cells where testosterone is produced.
When distinct fatty acids are incorporated into the cell membrane, the difference in their various chemical structures alters the behaviour of their cell membrane. For example, past reports have described the stimulating impact of certain fatty acids on cholesterol transfer into testicular cells. Since cholesterol is transformed to testosterone in testicular cells, higher rates of cholesterol within testicular cells generates greater testosterone production. A recent analysis by Hurtado p Catalfo et al.10 revealed that consuming canola and olive oil, which primarily consist of polyunsaturated and saturated fatty acids, also changed the fatty acid composition within the cell membranes– which shift in fatty acid composition within the cell membrane reluctantly stimulated cholesterol transfer to the endothelial cells, producing higher testosterone levels.
Too Much Fat Boost Muscle Growth
While the ingestion of certain fatty acids boosts muscle growth, an excessive amount of fat in your diet will eventually result in greater body fat amounts. The gain in fat activates the release of the hormone leptin from the fat cell13, that has been shown to activate the energy-sensing receptor AMPK in muscle cells and anyplace.14 As previously mentioned, AMPK is your cell’s master metabolic energy regulator that is typically inactivated when cellular energy levels are high. However, when a lot of fat is absorbed, the overabundance of fat-energy stored in the fat cell overrides this regulatory principle and activates AMPK. An activated AMPK then potently inhibits mTOR-driven muscle protein synthesis and muscle growth.
For the majority of Michael Rudolph’s career he’s been part of the exercise world as either an athlete (he played college football at Hofstra University), personal trainer or a Research Scientist (he made a B.Sc. In Exercise Science at Hofstra University and a Ph.D. in Biochemistry and Molecular Biology from Stony Brook University). After getting his Ph.D., Michael researched the molecular biology of exercise for a fellow at Harvard Medical School and Columbia University for over eight decades. That research led seminally to understanding the use of the incredibly important cellular energy sensor AMPK– leading to numerous books in peer-reviewed journals including the journal Nature. Michael is now a scientist working in the New York Structural Biology Center doing contract work at the Department of Defense on a job involving national security.
Written by Michael J. Rudolph, Ph.D..