Michael Matthews Bigger Leaner Stronger The Simple Science of Building the Ultimate Male Body.pdf

18 it was conducted with 23 recreational bodybuilders

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18 It was conducted with 23 recreational bodybuilders who followed an intense weightlifting program for 10 weeks and were divided into two groups: 1. a group that ate a protein and carbohydrate meal immediately before and after training and 2. a group that ate the same meals in the morning and evening, at least five hours outside the workouts. After 10 weeks, researchers found that the first group (pre- and post-workout consumption) built significantly more muscle than the second group (morning and evening consumption). So…if post-workout protein is good, the obvious question is how much should you eat? Well, earlier in the book, I mentioned a study commonly cited in connection with post-workout protein recommendations that demonstrated that 20 grams of post- workout protein stimulates maximum muscle protein synthesis in young men. 19 That is, eating more than 20 grams of protein after working out did nothing more in terms of stimulating additional muscle growth. We can’t assume that this 20-gram number applies to everyone, however, because protein metabolism is affected by several things: How much muscle you have.
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The more you have, the more amino acids your body needs to maintain your musculature, and the more places your body can store surpluses. How active you are. The more you move around, the more protein your body needs. 20 How old you are. The older you get, the more protein your body needs to maintain its muscle. 21 Your hormones. Elevated levels of growth hormone and insulin-like growth factor 1 (IGF-1) stimulate muscle synthesis. 22 If your body has high levels of these anabolic hormones, it will use protein better than someone who has low levels. On the other hand, elevated levels of cortisol reduce protein synthesis and accelerate the process whereby the body breaks down amino acids into glucose (gluconeogenesis), thereby reducing the amount available for tissue generation and repair. Some people have chronically elevated cortisol levels, and this impairs protein metabolism. 23 So, while 20 grams of protein might be enough to stimulate maximal muscle growth in certain people under certain conditions, it won’t be enough for everyone. Some people will need more to reach the same level of synthesis, and others will be able to benefit from more protein (it will result in more protein synthesis). And this is why I recommend that you eat the familiar number of 30 to 40 grams of protein in your post-workout meal. The protein I use, which you can find in the bonus report, also contains additional leucine, which has been shown to further increase muscle protein synthesis over just whey protein alone. 24 P OST -W ORKOUT C ARBOHYDRATE The most common reason we’re told to eat carbs after training is to spike insulin levels, which is supposed to kick muscle growth into overdrive. This isn’t entirely accurate because, as you now know, insulin doesn’t tell your muscles to grow—it only has anti-catabolic properties.
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  • Winter '17
  • Santos O'Neill Garcia
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