Samurai Jack
07-24-2004, 08:42 PM
I stumbled across the following article in my local paper.
"DEAR DR. DONOHUE: I am into bodybuilding in a big way and have made progress, but not enough to satisfy me. I spend long hours in the gym, and I love every minute of it. I can't figure out what I might be doing wrong. How about nutrition? I haven't paid much attention to it. Does it have much impact on bodybuilding? -- R.R.
ANSWER: Nutrition has as big a role in building muscle size and strength as lifting weights has.
Your question inspired me to search for information on the subject. I found an excellent article written by Jeff Volek from the University of Connecticut. It's in the journal Medicine and Science in Sports and Exercise, volume 36, No. 4, April 2004, pp. 689-696. Maybe your local library can get a copy for you.
The gist of the article is that what you eat and when you eat it greatly influences muscle growth and the production of hormones that influence muscle growth. Those hormones include insulin, testosterone, growth hormone and insulinlike growth factor, a hormone that promotes growth of all body tissues.
Lifting weights has two effects. It stimulates protein synthesis and also leads to protein breakdown. Muscles grow when synthesis exceeds breakdown.
When amino acids and carbohydrates are taken within three hours after a weightlifting session, protein synthesis greatly increases. Amino acids are the basic units of proteins, and proteins are the stuff of which muscles are made. The amino acids most important for achieving this effect are ones called essential amino acids (amino acids the body cannot manufacture on its own) and branched-chained amino acids, ones that have a special chemical configuration. Let me end it by naming them: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. You can take them in powder form (from a health food store). All that is needed is 6 grams (.21 ounces) of the powder. The carbohydrate requirement can be met with 35 grams (1.2 ounces) of table sugar.
A well-balanced meal within three hours of exercise provides the same stimulus if it has protein and carbohydrates. Good protein sources are eggs, milk, meat, fish and poultry. Fruits, grains and vegetables provide the carbohydrates. Not only do carbs influence protein synthesis, they also restore muscle glycogen -- muscle sugar that provides energy for muscle contraction."
Did I read that right? 6 grams of protein and 35 grams of carbs following exercise is enough stimulate muscle growth? That's a rounded teaspoon of whey protein (for example) and five teaspoons of sugar mixed in water.
Is anyone able to check his source? Is this even believable?
"DEAR DR. DONOHUE: I am into bodybuilding in a big way and have made progress, but not enough to satisfy me. I spend long hours in the gym, and I love every minute of it. I can't figure out what I might be doing wrong. How about nutrition? I haven't paid much attention to it. Does it have much impact on bodybuilding? -- R.R.
ANSWER: Nutrition has as big a role in building muscle size and strength as lifting weights has.
Your question inspired me to search for information on the subject. I found an excellent article written by Jeff Volek from the University of Connecticut. It's in the journal Medicine and Science in Sports and Exercise, volume 36, No. 4, April 2004, pp. 689-696. Maybe your local library can get a copy for you.
The gist of the article is that what you eat and when you eat it greatly influences muscle growth and the production of hormones that influence muscle growth. Those hormones include insulin, testosterone, growth hormone and insulinlike growth factor, a hormone that promotes growth of all body tissues.
Lifting weights has two effects. It stimulates protein synthesis and also leads to protein breakdown. Muscles grow when synthesis exceeds breakdown.
When amino acids and carbohydrates are taken within three hours after a weightlifting session, protein synthesis greatly increases. Amino acids are the basic units of proteins, and proteins are the stuff of which muscles are made. The amino acids most important for achieving this effect are ones called essential amino acids (amino acids the body cannot manufacture on its own) and branched-chained amino acids, ones that have a special chemical configuration. Let me end it by naming them: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. You can take them in powder form (from a health food store). All that is needed is 6 grams (.21 ounces) of the powder. The carbohydrate requirement can be met with 35 grams (1.2 ounces) of table sugar.
A well-balanced meal within three hours of exercise provides the same stimulus if it has protein and carbohydrates. Good protein sources are eggs, milk, meat, fish and poultry. Fruits, grains and vegetables provide the carbohydrates. Not only do carbs influence protein synthesis, they also restore muscle glycogen -- muscle sugar that provides energy for muscle contraction."
Did I read that right? 6 grams of protein and 35 grams of carbs following exercise is enough stimulate muscle growth? That's a rounded teaspoon of whey protein (for example) and five teaspoons of sugar mixed in water.
Is anyone able to check his source? Is this even believable?