Is Nutrient Timing BS? (Bro Science)
Hello NM readers and fans. Proud to say I’ve been writing and associated with Natural Muscle since the very first issue – a truly great publication.
In this cutting edge article you will find a great deal of information to help you make significant gains in lean muscle and radical increases in performance. Enjoy.
Is it important when you consume your protein, carbohydrates, fats and supplements or is it just “bro science”? Many self-proclaimed experts hiding behind their big screen computer monitors are claiming that “nutrient timing” is just pure “BS” or “Bro Science”. Ironically, it’s these same “140 pound tigers of trash talk” who pounce on more lean and beefy 200 pound human prey from behind their computers. These vicious little vermin will even rip into 280 pound bodybuilders over twice their size. They cut down scientific state of the art “nutrient timing” research claiming it only works for those using PEDs (Performance Enhancing Drugs). In case you didn’t get the memo, the PED acronym is the latest term to describe all drugs including, but not limited to steroids, growth hormone, injectable and other exogenous forms of testosterone, follistatin peptide, plasma expanders, insulin, growth factors like IGF-1, IGF-2, Mechano Growth Factor, SARMs etc.
Ironically, there are hundreds of nutrient timing studies regarding performance enhancement and not one that I know of has tested human subjects using PEDs. Every study I reviewed on nutrient timing was conducted with drug free test subjects. Consequently, the answer is, – “Nutrient Timing” is not BS (bro-science)! In fact, the truth is that Nutrient Timing with Super Creatines and Super Leucine Peptide-based supplements and proteins is the future of muscle building!
The first thing we need to understand is: Exactly how do we get large and in charge? Why the heck do we train like animals, yet almost no one who is “natural” is making gains?
HOW DO WE GET BIGGER, FASTER, STRONGER AND LEANER?
The answer to getting BIGGER, FASTER, STRONGER AND LEANER has always been very simple -- protein synthesis must exceed protein breakdown as depicted in the following diagram A
However, there are secrets to radically increasing muscle protein synthesis (MPS) so that it is far greater than protein breakdown. The secret to explosive muscle growth doesn’t just end here. The next step is to eliminate the threat of muscle protein breakdown (MPB) altogether! We not only show you the special compounds that accomplish these goals, but also we also make it easy by showing you the finished products to take and discuss when to take them in our nutrient timing section in the following pages. In fact, we have a Nutrient Timing Supplement Protocol and Meal Strategy for both men and women.
If you are building more proteins than you are breaking down, then ultimately you build more muscle. The balance between muscle protein synthesis (MPS) and muscle protein breakdown (MPB) must tip in your favor in order to gain lean muscle mass.
Armed with this basic knowledge, you now need to know how to capitalize on building muscle by tipping the MPS scale in your favor. Research shows that you can more effectively turn on mTOR and MPS with multiple servings of whey protein. Let’s look at the science.
The combination of four servings of 20 grams whey protein proved to be more effective than eight servings of 10 grams of whey protein. Four servings of 20 grams also beat two servings of 40 grams of whey protein in turning on mTOR and MPS.
In other words there is a threshold for mTOR activation and, consequently, protein synthesis. This phenomenon is called protein threshold. Different proteins have different thresholds based on quality and leucine content. Whey protein is the most studied of all sports nutrition proteins with 20 to 30 grams being optimal and with 40 grams of whey protein having only a slightly better effect on mTOR and MPS (myofibrillar protein synthesis) activation. Keep in mind that whey protein’s high leucine/iosleucine content is primarily what makes it so potent. Whey enters the body super-fast and floods your blood with amino acids which is another attribute that helps in the muscle building process. You need a much greater amount of casein and whole food proteins to increase MPS to the same extent that whey protein does.
Very recent 2014 research published in the American Journal of Clinical Nutrition showed that 25 grams of whey protein increased MPS by a whopping 267%. What was really cool was that this same study showed that just 6.25 grams of whey protein plus 5 grams of leucine increased MPS by 220%. I am also privy to certain research that shows that you can add 3 grams of leucine to 30 grams of an inferior protein like hemp, rice, wheat or pea to make these plant-based proteins pretty close to whey protein in its ability to increase myofibrillar protein synthesis. This shows that both suboptimal protein doses and suboptimal protein sources can be made to be more effective stimulators of muscle protein synthesis with the addition of the correct amount of leucine.
I am not a fan of rice or wheat protein and believe it has no place in human nutrition. It is nice to know, however, that if you have allergies to whey protein, you can consume 30 grams of pea or hemp protein combined with 3 to 5 grams of leucine and still benefit from a pretty potent anabolic punch!
Make no mistake, 40 grams of whey protein is still superior to lesser amounts of protein. Consequently, this is precisely why I never take less than 40 grams of SRO® Whey Protein Isolate. Do I stop there? – no whey! I always spike the SRO whey protein with my Super Creatine Peptide which is Creatine chemically bound to L-Leucine. I’ll spike-stack 40 grams of SRO with my Patented Creatyl-L-Leucine Super Creatine® Peptide and some Super Leucine® Peptides like Leucine-L-Leucine and Leucine-L-IsoLeucine or simply add a scoop of BANG Master Blaster provided one of my so- called friends didn’t still my last bottle! No lie – when I have guests over or throw a party you would swear the people leaving my house just robbed a VPX nutrition store.
Special Note: Creatine and Leucine have horrible solubility. You can let creatine monohydrate sit in a glass of water for three days and it will sit on the bottom and will not dissolve! Leucine is even worse. Have you ever mixed up some BCAAs and there a very high-bling white powder sitting on top of you drink –that’s leucine. You can beat it with a broom and leucine just will not dissolve in water. Needless to say, both creatine and leucine have horrible solubility. What’s super cool is that the Patented Creatyl-L-Leucine Super Creatine® Peptide is one of the most soluble of all creatines and it dissolves in just seconds when you stir it into water and even faster in stomach acid! This is important because the bioavailability of Creatyl-L-Leucine Super Creatine® Peptide is nothing short of amazing, especially compared with regular creatine and regular L-Leucine.
There’s no doubt that every time you eat a meal with a sufficient amount of animal protein you will stimulate mTOR and consequently, MPS. Four meals are better than two meals, while six meals are more effective than four in activating the muscle building pathways and turning off muscle protein breakdown (MPB).
This is precisely why bodybuilders eat six to eight times per day. Let’s explore how to trigger the most amount of mTOR as many times as possible throughout the day.
Proof that Nutrient Timing is Pro-Science and not BS (Bro Science)! Please follow me on IG @VPXRedlineCEO for daily updates and super cool fitness posts.