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Optimizing Your Size, Strength And Recovery With Protein by David Barr
I have one of those good news/bad news situations for you. Which do you want first? Let me guess…. The bad news is that most protein-related information is at least a decade old. Read: outdated and suboptimal. The good news is that although the updated information isn’t widely known, it’s going to help you with your muscle growth, strength, and recovery. Optimization with active nutrition The biggest diet revolution in recent memory is called active nutrition. It’s the applied concept of using the properties of certain foods to make nutrients work for you. In other words, the idea of just getting “enough” protein is no longer enough. Rather than the outdated passive approach, we can actually use certain proteins to change our internal environment so that conditions are ideal for our specific goal, whether it’s strength, recovery, or fat loss. Protein pulse feeding As an example, let’s use protein as our active nutrient. You’re probably already using active nutrition in the form of a post-workout shake, but what most people don’t realize is that it’s the actual protein that’s directly causing the increase in protein synthesis (i.e. growth and recovery). Stated differently, we can use the very same protein shake at almost any other time and get the same benefit! Quick tip: Although training enhances our muscle sensitivity to amino acids, the anabolism that is commonly associated with post-workout drinks comes from the amino acids themselves. Granted, when drinking at other times you’re not going to get the same level of glycogen restoration as you would after a workout, but that’s largely irrelevant (Barr 2005). We’re talking real growth and recovery here, and that’s what the protein does for you. More specifically, it’s the rapid increase in amino acids that we get from consuming a fast protein shake that causes the changes we’re after. And if we can do this more than once a day, we’ll be doubling or even tripling the results of the post-workout drink (Barr 2004). That’s protein pulse feeding, and that’s applying active nutrition! So how do we do it? There’s a lot of detail to optimizing protein pulse feeding, which is why it comprises so much of the Anabolic Index manuals. However, we can cover some of the basics to get you started now.
In order to optimize our muscle strength, size, and recovery, we have to ensure that protein synthesis is maximized. The most effective way to do this is by using the anabolic effect of whey through protein pulse feeding. This is something that you can start using right away. So go make that protein shake! References Barr D (2004) The Real Scoop on Post-Workout Recovery Drinks. T-Nation. Barr (2005) The Top Ten Post-Workout Myths. T-Nation. David Barr is widely recognized as an industry innovator, most recently for his work on developing the Anabolic Index nutrition system. As a strength coach and scientist, he brings a unique perspective to the areas of supplementation, diet, and training. He holds certifications with the NSCA as well as USA Track and Field. For more information, visit www.RaiseTheBarr.net. Elite Fitness Systems strives to be a recognized leader in the strength training industry by providing the highest quality strength training products and services while providing the highest level of customer service in the industry. For the best training equipment, information, and accessories, visit us at www.EliteFTS.com. Copyright© 1998-2008 Elite Fitness Systems. All rights reserved. You may reproduce this article by including this copyright and, if reproducing it electronically, including a link to www.Elitefts.com.
Submitted by DMorgan on Mon, 05/26/2008 - 6:46pm. | Related Articles |
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Affiliated Sites: Sports Specific | Kettlebell Certification for Fitness Professionals | Kettlebell Training | Enhanced Fitness and Performance and its affiliates are not responsible in any manner whatsoever for any injury or health condition that may occur through following the opinions expressed here. Consult with your physician before starting any exercise program. Articles are copyright of their respective owner. Enhanced Fitness and Performance © 2011. Articles may not be reproduced without the express written consent of the authors. |