Download Nutrient Timing: The Future of Sports Nutrition by John Ivy PDF
By John Ivy
While you're eager about weight education, you've most likely skilled the "plateau phenomenon." You educate more durable, you devour additional protein on your nutrition, yet you simply do not get the energy and tool profits that you really want. For the final ten years activities food has serious about "what" to consume. the most recent examine from best activities technology labs now exhibits that "when" you consume should be much more vital. Nutrient Timing provides the lacking size to activities food, the measurement of time. via timing particular nutritiion in your muscle's 24-hour development cycle, you could turn on your body's usual anabolic brokers to extend muscle progress and achieve larger muscular tissues than you ever inspiration attainable. Nutrient Timing is the largest enhance in activities food in over a decade.
By follow the rules of the Nutrient Timing process, you may bring the best quantities of meals wanted at exactly the correct time to optimize your muscle-building brokers and maximize muscle development, whereas minimizing muscle harm and discomfort after a troublesome exercise session. you are going to also be much less vulnerable to colds. you could sculpt a greater physique with extra lean muscular tissues, much less fats, and extra energy with no altering your workout application or maybe you overall caloric consumption. "Nutrient Timing" will exhibit you the way.
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Additional info for Nutrient Timing: The Future of Sports Nutrition
Example text
In Part III, you are going to learn exactly how to employ the Nutrient Timing System to take full advantage of this anabolic controller. Turn now to Part II for a complete discussion of the three NTS phases. KEY TAKEAWAYS • Muscle growth and activity are controlled in large part by anabolic and catabolic hormones. • The primary catabolic hormones are glucagon, epinephrine, norepinephrine, and cortisol. • The primary anabolic hormones are testosterone, growth hormone, IGF-1, and insulin. • Following exercise, muscle cells are especially sensitive to the multiple anabolic effects of insulin.
Insulin’s effect on cortisol may also help maintain immune function. Colds and other viral infections are quite common in athletes undergoing intensive training. Cortisol has been shown to suppress the immune system and antibody production. Thus, the cortisol-blunting effects of insulin may also help keep athletes healthy. Insulin’s Anabolic Actions Action Effect Protein synthesis Increases Amino acid transport Increases Protein degradation Decreases Glucose uptake Increases Glycogen storage Increases Cortisol release Decreases Muscle blood flow Increases INSULIN INCREASES MUSCLE BLOOD FLOW Another, less well-known but essential effect of insulin is on muscle blood flow.
The Nutrient Timing System divides the muscles’ twenty-four-hour growth cycle into three phases: Energy Phase (your workout), Anabolic Phase (the first forty-five minutes after your workout), and Growth Phase (the rest of the day). • If you deliver the right nutrient mixture to the muscles at the right time, you can improve muscle growth, strength, and power. • Metabolic sensitivity is the inherent property of muscles to modify their function depending on the needs and nutrients available. • Nutrient activation is the combined action of different nutrients to produce a synergistic effect.