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The Anabolic Nutrient Timing Factor Update: A step by step guide on what to eat and how to supplement to speed fat loss and maximize muscle gains!

by Paul Cribb, B.H.Sci HMS
AST Director of Research

Not getting the results you desire from all those hours in the gym? Are you confused about what to eat and how to supplement to speed fat loss, muscle recovery and growth? The latest research suggests that your approach to nutrition determines how effective your workouts are at building muscle or striping away body fat. Many bodybuilders are still not aware that the correct nutritional approach will actually accelerate fat loss and lean muscle gains from every single workout.

Several years ago I designed the Anabolic Nutrient Timing Factor and the positive feedback on its effects has been incredible. Now, I’ve updated this strategy to incorporate some exciting new research and I believe the Anabolic Nutrient Timing Factor is even more effective than ever.

The Anabolic Nutrient Timing Factor (ANTF) is a science-based, step-by-step guide on how to eat and supplement to maximize results from every workout. Whether your objective is to build lean muscle, shed body fat or do both; the ANTF will ensure that you achieve your fitness goal much faster.

Don’t waste your time and money

I admire drug-free bodybuilders tremendously. Not only are they among the hardest working athletes in the world, a great physique built naturally without the crutches of drug use means that the athlete has become a true master of training and nutritional physiology. I developed the ANTF specifically for the drug-free athlete to take the guess work and confusion out of post-workout nutrition, but also provide the best results in the shortest possible amount of time.

The ANTF works so incredibly well because it harnesses the power of nutrient timing along with intense exercise to create a natural synergy within the body that amplifies the muscle-building, fat-loss response from every workout. The ANTF details exactly what to eat and how to supplement to speed recovery, stimulate fat metabolism and accelerate muscle gains. However, this program teaches you how to use your supplements in the most efficient manner to obtain the best results possible. Therefore, the ANTF saves you time and money!

The three must-know rules to building an awesome drug-free physique

The first rule in obtaining a truly awesome physique is to understand that shedding body fat and building slabs of lean muscle mass are the last priorities of your physiology. Doing it drug-free means that you have to be extra organized, dedicated and consistent with your approach to training, sleep and nutrition. If just one of these areas is neglected, even slightly, the synergy is broken and results grind to a halt.

The second rule a natural bodybuilder must learn is the cornerstone of building a great physique. The natural production and function of the body’s anabolic hormones; testosterone, growth hormone (GH), insulin and insulin-like growth factor-1 (IGF-1) must be controlled and optimized as specific times of the day to shift your physiology permanently towards muscle gain (anabolism) and fat utilization. The latest nutritional research suggests that this can be achieved with the right approach to diet and exercise.

By following the ANTF to the letter, the bodybuilder learns how to create a synergy between nutrition and exercise that primes their body’s natural hormonal cascade for consistent gains in lean muscle mass while promoting effective body fat metabolism! The end result is a bigger, leaner physique that just keeps getting bigger and leaner!

Creating the synergy: Nutrient-timing and exercise

The third and final fundamental rule that a bodybuilder must learn if they really want to make rapid improvements to their physique is how to create the synergy with nutrient-timing and exercise. Without a doubt, Max-OT weight training and Max-OT Cardio are the most result-producing forms of exercise. They trigger the body to simultaneously build lean muscle and burn fat. However, a workout is merely a biological signal, an intense metabolic stress that depletes the blood, muscles and other organs of key nutrients.

Progressive sports scientists now understand that the hours surrounding an intense workout are a unique window of opportunity; a time when the presence of certain nutrients will amplify the muscle-building, fat-loss response from exercise. The key to this nutrient-timing effect is to know when to introduce these nutrients at precisely the right time so that they stimulate cellular anabolic mechanisms that accelerate muscle recovery and growth. When nutrient timing is followed with precision, research shows that the immediate anabolic response can be as high as 400% [1]. Imagine, a 400% better effect from every workout! Simply by making sure you supply your body with the right nutritional material at the right time.

Step 1. Prime GH: Take 2-3 grams of GABA 30 minutes before your workout. (Please Note: GABA no longer legal for sale in the UK)

Gamma Aminobutyric Acid (GABA) is a neurotransmitter within the body. As a supplement, GABA has been shown in research to significantly increase circulating GH levels in healthy people. A new study has shown that bodybuilders given a 2-3 gram dose of GABA before weight lifting exercise experienced a significantly higher GH response after the workout [2]. High GH concentrations (that are still within naturally occurring levels) are shown in research to provide dramatic improvements in muscle gains and fat loss [16]. To ensure your GH response from every workout is optimal, be sure to take 2-3 grams of GABA 30 minutes before Max-OT weight training and cardio. Well over 10 years ago AST was the first supplement company ever to bring pure GABA to athletes. So, beware of rip-offs and imitations.

Step 2. Prime muscle anabolism: The Bracketing Method

Switch your muscles into anabolic-mode by “bracketing” your workouts with VP2 Whey Isolate and Creatine HSC. The Bracketing Method involves taking one serving of VP2 Whey Isolate mixed with Creatine HSC in 400-600ml of ice-cold water just before and immediately after every Max-OT weight training workout. This simple but incredibly effective strategy ensures that muscles receive an abundance of protein synthesis-stimulating amino acids and insulin-spiking carbohydrates at precisely the right time.

Studies have shown that this nutrient timing effect with amino acids and carbohydrates more than triples the anabolic stimulus of weight training! [1] Others studies confirm that the presence of protein (essential amino acids)and glucose boost muscle testosterone concentrations [5] while creatine provides a direct anti-catabolic (muscle sparing) effect [6].

Muscle-research tip!

    IGF-1 is the big muscle builder. Recent studies show that muscle actually manufactures its own IGF in response to intense (high overload) resistance training [3]. However, the production and half life of the IGF isotopes is dependant upon GH and a steady supply of insulin [4]. The Bracketing Method provides an abundance of protein synthesis-stimulating amino acids and insulin-spiking carbohydrates at a time when IGF-1 and GH concentrations are at a peak. Therefore, the Bracketing Method is bound to maximize the anabolic effect of every workout. No other strategy is as easy to follow or provides as many muscle-building benefits as the Bracketing Method.


Muscle-research tip!
    Be sure to add a 5-10 gram dose of GL3 L-Glutamine to your post-workout VP2/HSC shake (as in the Bracketing Method) and mix with plenty of water. For over a decade sports scientists have known that the mechanisms that control muscle recovery and anabolism are governed by the amount of glutamine held with the muscle cell [7]. Studies show that glutamine supplementation after exercise stimulates anabolism and increases glycogen storage [8]. Restored muscle glycogen concentrations mean greater work capacity in your next workout [9]. Simply by adding GL3 L-Glutamine to the post-workout VP2/HSC shake provides muscles with a double anabolic whammy!


Step 3. Maintain the anabolic drive; eat a small protein-carb meal soon after the workout

The Bracketing Method sets the stage for gains in lean muscle mass. However, it is not designed to replace the all important post-workout meal. This meal is vital as it maintains steady-state blood glucose and insulin concentrations and this prolongs the anabolic response in muscle cells. Maintain the anabolic drive of nutrients into muscles by eating a small, whole-food meal that is rich in protein and carbohydrates within 30 minutes after the workout. For this meal, select a low-fat, protein source (such as lean steak, chicken or fish) and a carbohydrate source that is not particularly high in fibre (such a baked potato or steamed white rice). Foods that are high in fat and fibre are not desired at this stage as they slow the delivery time of critical nutrients to muscles.

Muscle-research tip!
    The timing of this meal is critical not only for stimulating muscle anabolism but also 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 maximal glycogen recovery takes place. If meal consumption is delayed, muscle glycogen recovery in reduced. This is due in part to a steady decline in the expression of muscle cell glucose transporters, which are stimulated dramatically by intense exercise.

    The consumption of a small, protein/carbohydrate-rich meal soon after the Bracketing Method is vital. It maintains steady blood glucose and insulin levels that prolongs the maximum anabolic stimulus and ensures efficient muscle fuel recovery.


Step 4. Know the difference between fast and slow proteins

Not all protein sources are the same in terms of the benefits they provide athletes. VP2 Whey Isolate is a protein supplement that is designed to enter the blood stream quickly and stimulate the cellular mechanisms that are responsible for rapid muscle recovery and growth. VP2 is a fast absorbing protein. However, proteins that are absorbed more slowly provide benefits that are just as important.

Ny-Tro PRO-40 contains a precision matrix of 4 high quality “slower-absorbing” proteins that delivers a steady, uninterrupted stream of growth-stimulating amino acids and other nutrients to muscles. Each serving of Ny-Tro PRO-40 is low in calories while providing 40 grams of first-class protein, 30 grams of energy-rich carbohydrates and a spectrum the essential vitamins and minerals.

Knowing when to use “fast” and “slow” proteins is a key aspect to accelerating muscle recovery at the cellular level and triggering a greater anabolic response from each workout. Use VP2 Whey Isolate as in The Bracketing Method. Then follow this up with one serving of Ny-Tro PRO-40 within an hour after training. This will create and maintain ultra high blood amino acid concentrations; an effect that is shown in research to maximize muscle anabolism for many hours after the workout [11].

Step 5. Take full advantage of the 3-hour window

The catalyst behind all the benefits that the ANTF provides is timing and frequency of nutrient intake. Research has shown that the presence of nutrients (such as amino acids and carbohydrates) stimulate a dramatic anabolic response within muscle cells for up to 3 hours after a workout [1]. That means the nutrients consumed within in this time frame are not stored as body fat; they are directed towards cellular recovery and muscle growth.

When the athlete consumes a significant portion of their daily nutritional intake within the 3-hour window after exercise it ensures that less calories are stored as body fat and more nutrients are utilized for recovery and muscle growth. Over time, this has a very profound effect on body composition; it promotes a steady increase in lean body mass that speeds the metabolism and increases the rate at which body fat is burnt for energy.

By the time the first hour after the workout has elapsed you should complete steps 1 to 4. Your hunger should be satisfied by these small meals but these steps should not leave you feeling uncomfortably full. This is an important aspect of nutrient timing and your ability to capitalize on the post-workout 3-hour window of opportunity. Step-5 is the final aspect of the ANTF and your last chance to capitalize on this 3-hour window.

Just before the 3-hour post-workout window has elapsed, be sure to consume one small solid-food meal (similar to that in Step-3). To some people this last step may sound difficult to fit in but in reality it’s very easy. Convenience is a key factor to compliance. A simply strategy I recommend to people that are unaccustomed to this style of eating is to split their regular post-workout meal into two smaller but equal portions. One portion is consumed as in Step-3, the other portion is eaten just before the 3-hour nutritional window has elapsed (approximately 2 hours after Step-3).

Muscle-research tip!
    Studies have confirmed that muscle protein synthesis rates are stimulated as long as blood amino acid concentrations remain high [12]. Stimulating muscle protein synthesis is the key mechanism behind efficient recovery and big gains in lean muscle mass. Therefore, bodybuilders should attempt to maintain high blood amino acid levels for as long as possible after a workout. However, this is tough to do without specific supplementation. To maintain ultra high blood amino acid concentrations, take one serving of VP2 Whey Isolate mixed in water with the meal in Step-5.


Micronized Creatine Cycling maximizes the effects of the Anabolic Nutrient Timing Factor

Creatine cycling is an awesome, way to use Micronized Creatine. This simply strategy is particularly useful to athletes that want to bust through a training plateau in strength or muscle mass. The strategy is based on the latest research that suggests creatine’s benefits are proportional to intracellular creatine concentrations [13]. That means the best gains occur when muscle creatine concentrations are high. However, the research also shows traditional dosing protocols do not maintain high muscle creatine concentrations [14].

To exert its potent anabolic effect, Micronized Creatine needs to accumulate within muscle cells. The best strategy to achieve high muscle creatine stores is the implementation of a short loading phase. This means 5 to 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 cycling process with Micronized Creatine should be performed regardless of your daily exercise regime. However, a smart athlete can time the end of the loading phase to coincide with a particularly strenuous workout (such as legs or back day). This way, you attack your toughest workouts when your muscles are fully loaded with creatine!

Muscle-research tip!
    The most effective way to get Micronized Creatine absorbed into muscles is to take it with plenty of water and an easily assimilated protein/carb shake such as Ny-Tro PRO-40. However, on training days complete the 3 day loading phase with Micronized Creatine in the following way. Take two servings of Micronized Creatine HSC as in the Bracketing Method. Then take another serving of pure Micronized Creatine in Step 5 as well as another serving with a Ny-Tro PRO-40 shake in the late evening. Use creatine at these times during the day, it will ensure the majority of your Micronized Creatine is delivered to your muscles.

If you’ve used creatine in the past and have been disappointed with the results, you will definitely benefit enormously from Micronized Creatine Cycling. If you’ve obtained good results from creatine in the past, this strategy will provide you with phenomenal gains, every time you supplement with Micronized Creatine.

Use GL3-Glutamine to spike GH levels throughout the day

High GH concentrations (that are still within naturally occurring levels) are shown in research to provide dramatic improvements in muscle gains and fat loss [16]. So wouldn’t it be great if you could spike GH concentrations naturally throughout the day? Well, some research suggests that you can [15].

Some bodybuilders still don’t know that supplementation with small doses of glutamine can dramatically increase in the body’s natural production of GH. To spike GH levels throughout the day take a 2-3 gram dose of GL3 L-Glutamine 45-60 minutes after any meal. Used in this manner, GL3 L-Glutamine could be thought of as the natural bodybuilder’s secret weapon! GL3 can be used to achieve naturally high growth hormone levels throughout the day. This is a sure fire way to boost muscle gains and accelerate fat loss [16].

How much protein, how many carbohydrates?

The Anabolic Nutrient Timing Factor covers the immediate pre and post-workout time frame. Within this time frame a person should aim to consume around one-third of their total daily caloric as outlined in the ANTF. This means approximately 33% of your daily protein intake and 45% of your daily carbohydrate intake should be consumed in steps 1-5. To determine this amount is easy.

Use the AST Sports Science free-access, Nutritional Calculator to determine your exact daily protein, fat and carbohydrate requirements. Then calculate 33% of your daily protein intake and 45% of your daily carbohydrate intake that will be consumed within the 3-hour post-workout period.

For example, the Nutritional Calculator tells us that a person weighing 95kgs with an average body fat percentage should consume 3150-calories/day for best bodybuilding/fat loss results. Therefore, this person should consume the following amount of protein and carbohydrates within the 3-hour post-workout period.

  • 133 grams of protein (532 calories) from a 402 gram/day protein intake (33 x 402/100=133)

  • 127 grams of carbohydrates (508 calories) from a 283.5 gram/day carbohydrate intake (45 x 283.5/100=127)

This equals a total of 1040 calories, just under one-third of their 3150 calorie/day intake. This amount also allows for some fat that will naturally occur in the foods selected.

Another example; a person weighing 50kgs with an average body fat percentage should consume 1650-calories/day. Therefore, this person should consume the following amount of protein and carbohydrates as prescribed in The Anabolic Timing Factor.

  • 69.5 grams of protein (278 calories)

  • 66.8 grams of carbohydrates (267.2 calories)

  • This gives a total of 545.2 calories. (Just slightly under one-third of this person’s 1650 calories/day diet.


However, always remember that the type, quality and timing of the nutrients consumed is far more critical than exact numbers. Don’t get too caught up in calculating exact amounts. When in doubt, error on the side of smaller, frequent meal servings.

So there you have it. The updated, slightly improved ANTF. If followed precisely, the ANTF will ensure that more of your daily calories are directed towards accelerating recovery, building lean muscle and better fat loss over the long term. The end result of following the ANTF is a bigger, leaner physique that just keeps getting bigger and leaner! As sports nutritional science continues to evolve, I’ll constantly up date and refine the ANTF so that athletes can apply the latest, cutting-edge nutritional science to their programs.

    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 Appl Physiol 64:1480- 1485, 1988.

    11. J Nutr 132:3219S-3224S, 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.


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Ian Duckett
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