Founder
November 7th, 2005, 09:54 PM
Courtesy of AST Sports Science.
by Paul Cribb, B.H.Sci HMS
AST Director of Research
If there is one thing you should know about AST is that we’re committed to providing the science on how to build muscle in the fastest, safest way possible. That task isn’t always easy. Muscle growth (hypertrophy) is a complex phenomenon and scientists are only beginning to understand that many factors influence this process. However, if you’re into building muscle and making real improvements to your physique, recent research has confirmed a number of key aspects that will help you achieve your goals faster.
Firstly, research has confirmed that stimulating muscle protein synthesis (MPS) is the mechanism that underlines changes in muscle mass. Stimulating a high rate of MPS is the key to packing on muscle mass, fast. There are only two ways to accelerate the rate of MPS. The first way is via weight training. However, research has shown that unless certain key aspects are met, the anabolic stimulus from training can diminish quickly. In two previous articles on this topic I identified the key aspects of a resistance training program that will ensure maximum stimulation of MPS. Nutrition is the only other means of increasing the rate of MPS. With the correct nutritional approach, this anabolic stimulus from training can be amplified tremendously. Therefore, in this article I’m going to detail some research-based nutritional strategies you can use to maximize the stimulation of MPS from every workout to help accelerate lean mass gains.
Most bodybuilders think of protein (amino acids) as simply the material required in the diet to repair and build muscle during training. However, after reading this article you’re going to change the way you think about protein, forever. I know that after learning of this information, I have.
Of mice and mTOR
Recent studies have revealed that many amino acids are not just the building blocks of protein. They are, in fact, direct activators of MPS. The mere presence of these amino acids flips a switch within muscle cells that triggers a dramatic increase in the mechanisms that synthesize new proteins. Now that’s pretty cool. It means that every time these amino acids are consumed, they stimulate a powerful anabolic response.
The amino acids I’m taking about are the essential amino acids (EAA). In particular, a group of EAA called branch chain amino acids (BCAA). The BCAA are unique in that when they are consumed they by-pass extraction by the spleen, the gut and degradation by the liver and are delivered directly to muscles where they activate MPS [1, 2]. A few years back, scientists discovered that the presence of these amino acids during weight training created a synergy that more than tripled the muscle growth response. However, scientists weren’t sure how this important process occurred. Now we know much more.
Several important signaling proteins that initiate/activate protein synthesis in muscle cells have now been identified. When activated, these signaling proteins tell the cell to step up the synthesis of new protein. The central protein in this cellular signaling cascade that ignites MPS is call mTOR [3]. You’ll hear much more about this important complex in the future. Scientists have known for a while that this protein features prominently in the activation of MPS in rodent muscle tissue, but now we’re pretty sure mTOR works the same way in human muscle fibers [2]. The mTOR complex is found predominantly in muscle as opposed to other cells and its major role is to link the external and internal environmental stimuli and transfer it into cellular growth. We now know that the BCAA act directly on mTOR to trigger a dramatic increase in protein synthesis.
The BCAA and possibly other amino acids enter the muscle cell via transporters where they phosphorylate (activate) the mTOR complex. In turn, mTOR activates other key proteins that control the rate of protein synthesis, these are called 4E-BP1 and p70S6k [4]. Don’t worry too much about the names; just remember that these cellular signaling proteins are the rate-limiting step in the activation of protein synthesis. Control these bad boys and you virtually control the synthesis of new muscle protein. The BCAA are extremely potent at activating these key signaling proteins.
Blood money
The second important breakthrough for nutritional bodybuilding science is the recent confirmation that the concentration of EAA in the blood (plasma) regulates protein synthesis rates within muscle [5].
That is, when plasma EAA levels are low, MPS rates diminish. Conversely, MPS rates increase in a linear fashion with increased EAA availability. This response occurs up to a point where very high plasma concentrations (>2.5-fold normal) saturate the system and the response starts to diminish.
This relationship between plasma EAA and MPS has only been established via infusion studies in the non-exercised state. However, it’s important to remember that one weight lifting workout is shown to elevate MPS for at least 24 hours. Also, the EAA act on mTOR within muscle cells to amplify this response. Therefore, the level of EAA in the blood throughout the entire day (and night) has major potential to accelerate MPS rates and muscle growth.
Unfortunately, this research is so new that we don’t know the answers to a lot of important questions. For example, we don’t know what the stimulatory response of MPS is to repeated meal consumption. Also, once the MPS response is saturated (by amino acids), we don’t know the extent of the refractory period before re-stimulation of MPS can occur with repeated meal consumption. However, the good news is that this research does provide some very important information.
For example, it underlines the importance of an organized approach to meal consumption. In particular, the frequent consumption of protein-rich meals at regular intervals throughout the day appears to be vital for maximal stimulation of MPS. Previously, most bodybuilders knew that frequent meals were important, but now we know exactly why. Maintaining a high concentration of amino acids with frequent, protein-rich meals throughout the day should (in theory) maximize the stimulation of protein synthesis in muscle and accelerate lean mass gains. Alternatively, an inconsistent, haphazard approach to meal planning will kill your capacity to synthesize new muscle protein.
Also, even if there is a saturable point to the stimulation of MPS by a dose of EAA, it appears quite clear that the presence of these amino acids prevents muscle breakdown [6]. Therefore, the importance of a high protein intake via the consumption of frequent meals will definitely give you an anabolic edge and more muscle from every workout.
While many questions remain unanswered within this very exciting new frontier in bodybuilding science, we can still come up with some strategic recommendations that should maximize MPS rates and accelerate a person’s capacity to pack on muscle mass during training.
Putting it all together
For years now we’ve been advocating the effectiveness of The Bracketing Method The simple procedure of consuming a serving of VP2 Whey Isolate & Creatine HSC immediately before and after each workout will optimize the anabolic response and muscle gains via a number of ways. Firstly, by providing a high dose of potent BCAA that maximize the stimulation of MPS [7]. Secondly, by providing an insulin response that inhibits muscle protein breakdown [8] and finally, by providing Micronized Creatine at precisely the right time, to turbo charge the genes that regulate muscle growth [9,10]. All these benefits add up to one super-charged anabolic response that has been shown in one clinical trial to provide a gain in muscle mass that was almost double that seen in the bodybuilders that did not follow this awesome nutrient-timing strategy [11].
Nutrient timing with The Bracketing Method will maximize the acute anabolic response to training. However, remember that the residual effect of weight lifting on MPS lasts for at least 24 hours. Therefore, a high concentration of amino acids in the blood stream throughout the day could also amplify MPS rates to ensure faster gains in muscle mass. In this situation, a product such as Ny-Tro PRO-40 stands alone. Not only is Ny-Tro PRO-40 a complete meal that provides an entire spectrum of nutrients in one low-calorie serving, Ny-Tro PRO-40 contains matrix of the highest quality proteins available. This protein matrix of fast-to-slow absorbing proteins is designed specifically to create and maintain high blood amino acid levels for several hours.
I believe the most effective way to use Ny-Tro PRO-40 is to take one serving between regular, whole-food meals to maintain a high level of growth-stimulating amino acids in the blood for a longer portion of the day. For example, one serving of Ny-Tro PRO-40 can be taken between breakfast and lunch, and another between lunch and the evening meal. Additionally, Ny-Tro PRO-40 can be consumed before sleep to boost the concentration of amino acids in the blood and maximize the synthesis of new muscle tissue during sleep.
Due to L-Leucine’s awesome ability to stimulate the molecular pathways that accelerate lean mass gains, AST recently introduced MHC 750, the only high-dose, pure L-leucine supplement on the market. The beauty of this supplement is that it can be added to virtually any meal to increase the concentration of leucine and increase the stimulation of protein synthesis. I recommend one or two caps of MHC 750 be consumed with meals outside the immediate post-workout period. MHC 750 can even be consumed with your favorite protein shake such as Ny-Tro PRO-40 to promote a more potent anabolic effect.
My how times change! The protein you consume everyday can no longer be considered just the material that repairs and builds muscle. The results of recent studies suggest that the strategic use of some protein sources and amino acids has the potential to accelerate the muscle building process. In this article, I’ve provided you with three simple but highly effective, research-based strategies to maximize MPS that will help you build more muscle from every workout. Build the most muscle in the shortest possible amount of time; that’s the benefit from using a science-based approach to training.
References:
1. Anthony et al. J Nutri 131:856S-860S, 2001.
2. Cuthberson FASEB J. 19:422-4, 2005.
3 Deldique Eur J Appl Physiol. 94:1-10, 2005.
4. Anthony et al. J Nutr 130:2413–2419, 2000.
5. Bohe et al. J Physiol 552:315-24, 2003.
6. Rennie et al. Annu Rev Physiol. 66:799-828, 2004.
7. Karlsson et al. Am J Physiol 287:E1-7, 2004.
8. Roy et al. J. Appl. Physiol. 82: 1882-1888, 1997.
8. Willoghby & Rosene Med. Sci. Sports Exerc. 33:1674-81, 2001.
9. Willoughby & Rosene Med Sci Sports Exerc. 35:923-9, 2003.
10. Cribb & Hayes Med Sci Sport and Exerc 37(5)S419, 2005.
by Paul Cribb, B.H.Sci HMS
AST Director of Research
If there is one thing you should know about AST is that we’re committed to providing the science on how to build muscle in the fastest, safest way possible. That task isn’t always easy. Muscle growth (hypertrophy) is a complex phenomenon and scientists are only beginning to understand that many factors influence this process. However, if you’re into building muscle and making real improvements to your physique, recent research has confirmed a number of key aspects that will help you achieve your goals faster.
Firstly, research has confirmed that stimulating muscle protein synthesis (MPS) is the mechanism that underlines changes in muscle mass. Stimulating a high rate of MPS is the key to packing on muscle mass, fast. There are only two ways to accelerate the rate of MPS. The first way is via weight training. However, research has shown that unless certain key aspects are met, the anabolic stimulus from training can diminish quickly. In two previous articles on this topic I identified the key aspects of a resistance training program that will ensure maximum stimulation of MPS. Nutrition is the only other means of increasing the rate of MPS. With the correct nutritional approach, this anabolic stimulus from training can be amplified tremendously. Therefore, in this article I’m going to detail some research-based nutritional strategies you can use to maximize the stimulation of MPS from every workout to help accelerate lean mass gains.
Most bodybuilders think of protein (amino acids) as simply the material required in the diet to repair and build muscle during training. However, after reading this article you’re going to change the way you think about protein, forever. I know that after learning of this information, I have.
Of mice and mTOR
Recent studies have revealed that many amino acids are not just the building blocks of protein. They are, in fact, direct activators of MPS. The mere presence of these amino acids flips a switch within muscle cells that triggers a dramatic increase in the mechanisms that synthesize new proteins. Now that’s pretty cool. It means that every time these amino acids are consumed, they stimulate a powerful anabolic response.
The amino acids I’m taking about are the essential amino acids (EAA). In particular, a group of EAA called branch chain amino acids (BCAA). The BCAA are unique in that when they are consumed they by-pass extraction by the spleen, the gut and degradation by the liver and are delivered directly to muscles where they activate MPS [1, 2]. A few years back, scientists discovered that the presence of these amino acids during weight training created a synergy that more than tripled the muscle growth response. However, scientists weren’t sure how this important process occurred. Now we know much more.
Several important signaling proteins that initiate/activate protein synthesis in muscle cells have now been identified. When activated, these signaling proteins tell the cell to step up the synthesis of new protein. The central protein in this cellular signaling cascade that ignites MPS is call mTOR [3]. You’ll hear much more about this important complex in the future. Scientists have known for a while that this protein features prominently in the activation of MPS in rodent muscle tissue, but now we’re pretty sure mTOR works the same way in human muscle fibers [2]. The mTOR complex is found predominantly in muscle as opposed to other cells and its major role is to link the external and internal environmental stimuli and transfer it into cellular growth. We now know that the BCAA act directly on mTOR to trigger a dramatic increase in protein synthesis.
The BCAA and possibly other amino acids enter the muscle cell via transporters where they phosphorylate (activate) the mTOR complex. In turn, mTOR activates other key proteins that control the rate of protein synthesis, these are called 4E-BP1 and p70S6k [4]. Don’t worry too much about the names; just remember that these cellular signaling proteins are the rate-limiting step in the activation of protein synthesis. Control these bad boys and you virtually control the synthesis of new muscle protein. The BCAA are extremely potent at activating these key signaling proteins.
Blood money
The second important breakthrough for nutritional bodybuilding science is the recent confirmation that the concentration of EAA in the blood (plasma) regulates protein synthesis rates within muscle [5].
That is, when plasma EAA levels are low, MPS rates diminish. Conversely, MPS rates increase in a linear fashion with increased EAA availability. This response occurs up to a point where very high plasma concentrations (>2.5-fold normal) saturate the system and the response starts to diminish.
This relationship between plasma EAA and MPS has only been established via infusion studies in the non-exercised state. However, it’s important to remember that one weight lifting workout is shown to elevate MPS for at least 24 hours. Also, the EAA act on mTOR within muscle cells to amplify this response. Therefore, the level of EAA in the blood throughout the entire day (and night) has major potential to accelerate MPS rates and muscle growth.
Unfortunately, this research is so new that we don’t know the answers to a lot of important questions. For example, we don’t know what the stimulatory response of MPS is to repeated meal consumption. Also, once the MPS response is saturated (by amino acids), we don’t know the extent of the refractory period before re-stimulation of MPS can occur with repeated meal consumption. However, the good news is that this research does provide some very important information.
For example, it underlines the importance of an organized approach to meal consumption. In particular, the frequent consumption of protein-rich meals at regular intervals throughout the day appears to be vital for maximal stimulation of MPS. Previously, most bodybuilders knew that frequent meals were important, but now we know exactly why. Maintaining a high concentration of amino acids with frequent, protein-rich meals throughout the day should (in theory) maximize the stimulation of protein synthesis in muscle and accelerate lean mass gains. Alternatively, an inconsistent, haphazard approach to meal planning will kill your capacity to synthesize new muscle protein.
Also, even if there is a saturable point to the stimulation of MPS by a dose of EAA, it appears quite clear that the presence of these amino acids prevents muscle breakdown [6]. Therefore, the importance of a high protein intake via the consumption of frequent meals will definitely give you an anabolic edge and more muscle from every workout.
While many questions remain unanswered within this very exciting new frontier in bodybuilding science, we can still come up with some strategic recommendations that should maximize MPS rates and accelerate a person’s capacity to pack on muscle mass during training.
Putting it all together
For years now we’ve been advocating the effectiveness of The Bracketing Method The simple procedure of consuming a serving of VP2 Whey Isolate & Creatine HSC immediately before and after each workout will optimize the anabolic response and muscle gains via a number of ways. Firstly, by providing a high dose of potent BCAA that maximize the stimulation of MPS [7]. Secondly, by providing an insulin response that inhibits muscle protein breakdown [8] and finally, by providing Micronized Creatine at precisely the right time, to turbo charge the genes that regulate muscle growth [9,10]. All these benefits add up to one super-charged anabolic response that has been shown in one clinical trial to provide a gain in muscle mass that was almost double that seen in the bodybuilders that did not follow this awesome nutrient-timing strategy [11].
Nutrient timing with The Bracketing Method will maximize the acute anabolic response to training. However, remember that the residual effect of weight lifting on MPS lasts for at least 24 hours. Therefore, a high concentration of amino acids in the blood stream throughout the day could also amplify MPS rates to ensure faster gains in muscle mass. In this situation, a product such as Ny-Tro PRO-40 stands alone. Not only is Ny-Tro PRO-40 a complete meal that provides an entire spectrum of nutrients in one low-calorie serving, Ny-Tro PRO-40 contains matrix of the highest quality proteins available. This protein matrix of fast-to-slow absorbing proteins is designed specifically to create and maintain high blood amino acid levels for several hours.
I believe the most effective way to use Ny-Tro PRO-40 is to take one serving between regular, whole-food meals to maintain a high level of growth-stimulating amino acids in the blood for a longer portion of the day. For example, one serving of Ny-Tro PRO-40 can be taken between breakfast and lunch, and another between lunch and the evening meal. Additionally, Ny-Tro PRO-40 can be consumed before sleep to boost the concentration of amino acids in the blood and maximize the synthesis of new muscle tissue during sleep.
Due to L-Leucine’s awesome ability to stimulate the molecular pathways that accelerate lean mass gains, AST recently introduced MHC 750, the only high-dose, pure L-leucine supplement on the market. The beauty of this supplement is that it can be added to virtually any meal to increase the concentration of leucine and increase the stimulation of protein synthesis. I recommend one or two caps of MHC 750 be consumed with meals outside the immediate post-workout period. MHC 750 can even be consumed with your favorite protein shake such as Ny-Tro PRO-40 to promote a more potent anabolic effect.
My how times change! The protein you consume everyday can no longer be considered just the material that repairs and builds muscle. The results of recent studies suggest that the strategic use of some protein sources and amino acids has the potential to accelerate the muscle building process. In this article, I’ve provided you with three simple but highly effective, research-based strategies to maximize MPS that will help you build more muscle from every workout. Build the most muscle in the shortest possible amount of time; that’s the benefit from using a science-based approach to training.
References:
1. Anthony et al. J Nutri 131:856S-860S, 2001.
2. Cuthberson FASEB J. 19:422-4, 2005.
3 Deldique Eur J Appl Physiol. 94:1-10, 2005.
4. Anthony et al. J Nutr 130:2413–2419, 2000.
5. Bohe et al. J Physiol 552:315-24, 2003.
6. Rennie et al. Annu Rev Physiol. 66:799-828, 2004.
7. Karlsson et al. Am J Physiol 287:E1-7, 2004.
8. Roy et al. J. Appl. Physiol. 82: 1882-1888, 1997.
8. Willoghby & Rosene Med. Sci. Sports Exerc. 33:1674-81, 2001.
9. Willoughby & Rosene Med Sci Sports Exerc. 35:923-9, 2003.
10. Cribb & Hayes Med Sci Sport and Exerc 37(5)S419, 2005.