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Sunday, May 5, 2019
Tuesday, February 27, 2018
How did Emperor Georgiou defeat the Borg in her Universe?
In one of the concluding episodes of Star Trek Discovery's first season, we saw Michael Burnham saying to Emperor Georgiou that her empire extends to every system in her Universe's galaxy. We can conclude that Emperor Georgiou has defeated the Borg in her universe. The Emperor would know the presence of the Borg by going through the Defiant's data core. So how did she do it?
Emperor Georgiou mentioned that the Klingons are like a virus that need to be terminated at their source. The words used by her strikes similarities with the Borg being like a virus themselves. We can assume that she has used the same tactics for the Klingons on the Borg as well.
The emperor could have commissioned the building of several charon type ships. Scout ships with Spore drive would firstly be deployed to locate the Borg's Nexus at Unimatrix 01. A lone ship would be sent to its doorstep to be assimilated by the Borg, and it would carry a virus long enough to bring chaos to order. Because this is the time before the Borg Queen encountered Janeway's tactics, the Borg would not be prepared for a virus attack.
After the Borg has been infected with the virus and crippled, the fleet of Charon type ships would be instructed to jump to unimatrix 01 and destroy the Borg's unicomplex. The charon type ships are capable of destroying single Borg cubes with a single Spore-powered missile. The fleet would then move on to bombard all Borg planets and destroy all of their ships and bases within Borg space in a very short time.
Emperor Georgiou mentioned that the Klingons are like a virus that need to be terminated at their source. The words used by her strikes similarities with the Borg being like a virus themselves. We can assume that she has used the same tactics for the Klingons on the Borg as well.
The emperor could have commissioned the building of several charon type ships. Scout ships with Spore drive would firstly be deployed to locate the Borg's Nexus at Unimatrix 01. A lone ship would be sent to its doorstep to be assimilated by the Borg, and it would carry a virus long enough to bring chaos to order. Because this is the time before the Borg Queen encountered Janeway's tactics, the Borg would not be prepared for a virus attack.
After the Borg has been infected with the virus and crippled, the fleet of Charon type ships would be instructed to jump to unimatrix 01 and destroy the Borg's unicomplex. The charon type ships are capable of destroying single Borg cubes with a single Spore-powered missile. The fleet would then move on to bombard all Borg planets and destroy all of their ships and bases within Borg space in a very short time.
Wednesday, October 4, 2017
Analysis for Star Trek Discovery Episodes 1, 2 and 3
The morale of the story is that the gifted and brave(As Surek says to Burnham) should find a way to give help to those dumb, emotional and coward ones that need it. And it is a showcase of a woman who would take on such a role traditionally held by men to do it, which is further proven by her manly name. The so-called bad writing of the show as criticized by many watchers is not actually bad writing but a mere reflect of the reality helm mostly by stupid, coward and herd-mentality immature people in the Federation as we see from Episode 1.
Many people who watched the first 2 episodes of Discovery says it does not represent the Star Trek that they know. They are actually right technically. But this show is a prequel to the TNG and even the TOS. The humans depicted in this show are yet to be as evolved as the ones seen on series that happened on a later stardate. We see the Chief of Security being sarcastic and sleeping with the captain, things that would only happen in a mirror universe on Enterprise.
In the time period of Star Trek Discovery, people are affected by the stresses of War and there is no ship's counselor. We see people in their darkness hour, and perhaps be assisted by Burnham's Vulcan logic that will save the day?
The show is dark mainly due to the darkness of the human psyche as represented by their "immaturity".
Perhaps the show will evolve based on Burnham's Vulcan guidance to the Humans.
The show is good in that the characters' flaws and immaturity are well-depicted, so much so that it can be a pain to watch.
Many people who watched the first 2 episodes of Discovery says it does not represent the Star Trek that they know. They are actually right technically. But this show is a prequel to the TNG and even the TOS. The humans depicted in this show are yet to be as evolved as the ones seen on series that happened on a later stardate. We see the Chief of Security being sarcastic and sleeping with the captain, things that would only happen in a mirror universe on Enterprise.
In the time period of Star Trek Discovery, people are affected by the stresses of War and there is no ship's counselor. We see people in their darkness hour, and perhaps be assisted by Burnham's Vulcan logic that will save the day?
The show is dark mainly due to the darkness of the human psyche as represented by their "immaturity".
Perhaps the show will evolve based on Burnham's Vulcan guidance to the Humans.
The show is good in that the characters' flaws and immaturity are well-depicted, so much so that it can be a pain to watch.
Sunday, October 1, 2017
supplement advice for newbies - soup, lecithin, glutamine, BCAA, creatine - no whey PP
What you would basically need is the following stack(anything extra is up to you) -
1. broth powder for electrolytes to have the energy to workout
2. Soy Lecithin
3. BCAA
4. Creatine
5. Glutamine
This supplement stack is the right recipe for me to start seeing muscles getting bigger and harder. They stay hard and do not diminish in hardness compared to other stacks that I tried.
You don't really need any supplements that are branded to be popular. I tried many famous expensive brands of protein powder and clear liquid pills but even they did not work as well as my current stack that is affordable and natural.
I'm sure many have heard of how some bodybuilders used certain artificial supplements to boost their gains to the point that their organs give up and they died. So it is best to keep to the body's limits as much as possible and use safe supplements as much as possible.
I tried many brands of protein powder. But still they did not work as well as my current stack. You can simply eat peanut butter and jelly sandwiches to reach your required RDA for protein.
I started going to the gym 2 and a half years ago. I can say that most of this time was wasted because I could not find any useful muscle building advice from anywhere, even from the internet. Almost everyone was selfish and did not wish to share information for free. So many people on the internet are so dumb and hateful.
I hope to post this following information for the hope that as a human race, we can all benefit as a whole in the area of fitness, so that we can then move on to improve other things on this planet that requires our immediate attention.
My supplement information has been personally tested to work for me. My current bodyfat percentage is 6.8% as measured by a scale with electrodes that can be held by both hands.
You can go to my instagram account name tangtimothy where you can see my bodyfat results, the supplements I use and food that I eat.
I encourage people to stop taking whey protein because so many Earth resources are wasted just to breed cattle to produce milk. Cows are artificially impregnated to produce milk, they don't just produce milk without having babies.
Supplements such as BCAA, creatine, lecithin and glutamine can all be vegan and still work to produce muscle very intensely. You can find these easily at iherb. Use the vegan keyword when you search for vegan supplements. Use my coupon code ZLL348 if you wish to reward me for my information.
Preworkout electrolytes can be consumed in the form of vegetable soup. Go to iherb and search for "vegetarian broth powder"
Soy Lecithin - Many bodybuilders consume eggs and whey because they create great gains. The phosphatidic acid found in them has the ability to activate mTOR that builds muscle according to studies. A study has found that phosphatidic acid from soy stimulated mTOR signaling almost 3 times that of egg sources.
This would mean that even consuming soy lecithin granules can be better than consuming eggs and whey protein for mTOR signaling.
<b>Phosphatidic acid enhances mTOR signaling and resistance exercise induced hypertrophy</b>
"The lipid messenger phosphatidic acid (PA) plays a critical role in the stimulation of mTOR signaling. However, the mechanism by which PA stimulates mTOR is currently unknown. Therefore, the purpose of this study was to compare the effects of various PA precursors and phospholipids on their ability to stimulate mTOR signaling and its ability to augment resistance training-induced changes in body composition and performance."
"In phase one, soy-phosphatidylserine, soy-Lyso-PA, egg-PA, and soy-PA stimulated mTOR signaling, and the effects of soy-PA (+636%) were significantly greater than egg-PA (+221%)."
"mTOR is a master regulator of cellular growth, and PA is widely known to be involved in the regulation of the mTOR pathway [13,20,23,24]. Specifically, our previous studies have determined that an increase in the exogenous availability of C8 PA, or PA derived from egg, is sufficient to induce a significant increase in mTOR signaling [14]. Research by Lehman et al. reported the effects of PA along with various other phospholipids in their ability to induce p70 activity revealing that only PA was sufficient to induce an increase in p70 activity [25]. However, phase one of the current study demonstrates that not only is soy-derived PA sufficient, but soy-derived LPA and S-PS can also stimulate a robust increase in mTOR signaling. Moreover, these lipid species were directly compared to the effectiveness of E-PA, and the results demonstrated that, compared to egg-derived lipids, all of these soy-derived lipids were more potent agonists of mTOR signaling. This could be due to the composition of the PA molecule. For instance, Foster et al. have reported differing effects of PA based upon the structure of its fatty acid components; wherein, two saturated fatty acids promoted storage, yet one saturated and one unsaturated fatty acid promoted signaling [16]. Thus, the higher unsaturated fat content of soy may explain these observations. This suggests that soy derived PA, LPA, and PS are superior agonists of mTOR signaling, and therefore, they appear to be suitable candidates for augmenting the effects of RT on muscle mass."
BCAA - The 3 amino acids reduces muscle breakdown during workouts. Preventing muscle wasting would speed up muscle formation quickly.
"Exercise Promotes BCAA Catabolism: Effects of BCAA Supplementation on Skeletal Muscle during Exercise1
Yoshiharu Shimomura*,2, Taro Murakami*, Naoya Nakai†, Masaru Nagasaki*, and Robert A. Harris**"
"Effect of BCAA supplementation on muscle performance in sport and exercise
Effects of BCAA supplementation on muscle protein metabolism in relation to exercise.
The effects of BCAA supplementation before and after exercise on muscle-protein metabolism and exercise-induced muscle damage were examined in humans. It was reported (23) that an oral supplement of BCAAs (77 mg/kg body wt) before exercise increased intracellular and arterial BCAA levels during exercise and resulted in suppression of endogenous muscle-protein breakdown. It was also reported that oral BCAA administration (12 g/d for 2 wk and an additional 20 g each before and after the exercise test) suppressed the rise in serum creatine kinase activity for several days after exercise (24). Similar effects were also observed in a study in which subjects ingested an amino acid mixture (that contained 3.6 g of amino acids with 37% BCAAs) before and after the exercise test and 2 doses/d of the amino acid mixture for 4 d after the exercise test (25). The amino acid supplement also diminished muscle soreness that usually follows exercise. Although the mechanism responsible for the protective effects of BCAA supplementation against exercise-induced muscle damage and soreness have not been elucidated, it is presumed that stimulation of protein synthesis by leucine and suppression of exercise-induced protein breakdown by BCAAs may be involved."
"Concluding remarks
It is clear that exercise promotes degradation of BCAAs. Promotion of fatty acid oxidation appears to be associated with greater rates of BCAA oxidation, which suggests that fatty acids may be regulators of BCAA oxidation. Furthermore, muscle-protein synthesis is enhanced after exercise. From these findings, it may be concluded that the BCAA requirement is increased by exercise. BCAA supplementation before and after exercise has beneficial effects for decreasing exercise-induced muscle damage and promoting muscle-protein synthesis; this suggests that BCAAs may be a useful supplement in relation to exercise and sports."
Creatine - the body naturally creates myostatin, a substance that inhibits muscle formation. Creatine suppresses the effects of myostatin. It also increases the energy flow between cells. Creatine is even used for cosmetic purposes and can even reduce fine lines on the face. It is crucial to utilize creatine to increase one's energy for workouts.
"Energy Enhancing Supplement
Creatine is an essential, natural substance that is synthesized in the body from three amino acids: glycine, arginine, and methionine. Creatine plays a very powerful role in energy metabolism as a muscle fuel in its role in regenerating ATP.
Operating through the ATP/ADP cycle (Fig. 3), creatine phosphate maintains ATP levels by serving as a reservoir of high-energy phosphate bonds in muscle and nerve tissues. The energy required to rephosphorylate ADP into ATP depends on the amount of phosphocreatine (PCr) stored in muscle tissues. As phosphocreatine is depleted during exercise, energy availability declines due to a loss of ability to resynthesize ATP at the rate required.
While scientists have been aware of creatine since 1832, it was not tested as a performance-enhancing nutrient until 1943, when researchers learned that creatine supplementation extended the cycling times of athletes.5 This nearly-forgotten, single, isolated report languished in the medical literature for over 50 years. Recently, however, a number of studies have corroborated this early study, showing that creatine enhances both strength and endurance in athletes. In one study, creatine was given to 25 football players who had reached a plateau while undergoing a weight-training program. After 28 days of supplementation with creatine, researchers measured a 41 percent increase in “lifting volume” (sum of all lifts).6
Another five-week study of 42 football players also showed gains in strength and mass.7 as did a study of 29 women who took supplemental creatine for ten weeks.8 Some researchers have shown strength gains with as little as five to seven days of supplementation.9,10"
Glutamine - I personally tried and tested it for years already. Every time I stopped taking it, I started to feel feverish due to muscle soreness. When I take it, muscle soreness is greatly reduced. Therefore, I feel that glutamine is a very effective buffer against infection.
[PubMed article]
"Why is L-glutamine metabolism important to cells of the immune system in health, postinjury, surgery or infection?
Abstract
Glutamine is normally considered to be a nonessential amino acid. However, recent studies have provided evidence that glutamine may become "conditionally essential" during inflammatory conditions such as infection and injury. It is now well documented that under appropriate conditions, glutamine is essential for cell proliferation, that it can act as a respiratory fuel and that it can enhance the function of stimulated immune cells. Studies thus far have determined the effect of extracellular glutamine concentration on lymphocyte proliferation and cytokine production, macrophage phagocytic plus secretory activities and neutrophil bacterial killing. Other cells of the immune system remain to be studied. The high rate of glutamine utilization and its importance to the function of lymphocytes, macrophages and neutrophils have raised the question "why glutamine?" because these cells have access to a variety of metabolic fuels both in vivo and in vitro. I have attempted to answer this question in this article. Additionally, knowledge of the rate of utilization and the pathway of metabolism of glutamine by cells of the immune system raises some intriguing questions concerning therapeutic manipulation of utilization of this amino acid such that the proliferative, phagocytic and secretory capacities of cells of the defense system may be beneficially altered. Evidence to support the hypothesis that glutamine is beneficially immunomodulatory in animal models of infection and trauma, as well as trauma in humans, is provided."
1. broth powder for electrolytes to have the energy to workout
2. Soy Lecithin
3. BCAA
4. Creatine
5. Glutamine
This supplement stack is the right recipe for me to start seeing muscles getting bigger and harder. They stay hard and do not diminish in hardness compared to other stacks that I tried.
You don't really need any supplements that are branded to be popular. I tried many famous expensive brands of protein powder and clear liquid pills but even they did not work as well as my current stack that is affordable and natural.
I'm sure many have heard of how some bodybuilders used certain artificial supplements to boost their gains to the point that their organs give up and they died. So it is best to keep to the body's limits as much as possible and use safe supplements as much as possible.
I tried many brands of protein powder. But still they did not work as well as my current stack. You can simply eat peanut butter and jelly sandwiches to reach your required RDA for protein.
I started going to the gym 2 and a half years ago. I can say that most of this time was wasted because I could not find any useful muscle building advice from anywhere, even from the internet. Almost everyone was selfish and did not wish to share information for free. So many people on the internet are so dumb and hateful.
I hope to post this following information for the hope that as a human race, we can all benefit as a whole in the area of fitness, so that we can then move on to improve other things on this planet that requires our immediate attention.
My supplement information has been personally tested to work for me. My current bodyfat percentage is 6.8% as measured by a scale with electrodes that can be held by both hands.
You can go to my instagram account name tangtimothy where you can see my bodyfat results, the supplements I use and food that I eat.
I encourage people to stop taking whey protein because so many Earth resources are wasted just to breed cattle to produce milk. Cows are artificially impregnated to produce milk, they don't just produce milk without having babies.
Supplements such as BCAA, creatine, lecithin and glutamine can all be vegan and still work to produce muscle very intensely. You can find these easily at iherb. Use the vegan keyword when you search for vegan supplements. Use my coupon code ZLL348 if you wish to reward me for my information.
Preworkout electrolytes can be consumed in the form of vegetable soup. Go to iherb and search for "vegetarian broth powder"
Soy Lecithin - Many bodybuilders consume eggs and whey because they create great gains. The phosphatidic acid found in them has the ability to activate mTOR that builds muscle according to studies. A study has found that phosphatidic acid from soy stimulated mTOR signaling almost 3 times that of egg sources.
This would mean that even consuming soy lecithin granules can be better than consuming eggs and whey protein for mTOR signaling.
<b>Phosphatidic acid enhances mTOR signaling and resistance exercise induced hypertrophy</b>
"The lipid messenger phosphatidic acid (PA) plays a critical role in the stimulation of mTOR signaling. However, the mechanism by which PA stimulates mTOR is currently unknown. Therefore, the purpose of this study was to compare the effects of various PA precursors and phospholipids on their ability to stimulate mTOR signaling and its ability to augment resistance training-induced changes in body composition and performance."
"In phase one, soy-phosphatidylserine, soy-Lyso-PA, egg-PA, and soy-PA stimulated mTOR signaling, and the effects of soy-PA (+636%) were significantly greater than egg-PA (+221%)."
"mTOR is a master regulator of cellular growth, and PA is widely known to be involved in the regulation of the mTOR pathway [13,20,23,24]. Specifically, our previous studies have determined that an increase in the exogenous availability of C8 PA, or PA derived from egg, is sufficient to induce a significant increase in mTOR signaling [14]. Research by Lehman et al. reported the effects of PA along with various other phospholipids in their ability to induce p70 activity revealing that only PA was sufficient to induce an increase in p70 activity [25]. However, phase one of the current study demonstrates that not only is soy-derived PA sufficient, but soy-derived LPA and S-PS can also stimulate a robust increase in mTOR signaling. Moreover, these lipid species were directly compared to the effectiveness of E-PA, and the results demonstrated that, compared to egg-derived lipids, all of these soy-derived lipids were more potent agonists of mTOR signaling. This could be due to the composition of the PA molecule. For instance, Foster et al. have reported differing effects of PA based upon the structure of its fatty acid components; wherein, two saturated fatty acids promoted storage, yet one saturated and one unsaturated fatty acid promoted signaling [16]. Thus, the higher unsaturated fat content of soy may explain these observations. This suggests that soy derived PA, LPA, and PS are superior agonists of mTOR signaling, and therefore, they appear to be suitable candidates for augmenting the effects of RT on muscle mass."
BCAA - The 3 amino acids reduces muscle breakdown during workouts. Preventing muscle wasting would speed up muscle formation quickly.
"Exercise Promotes BCAA Catabolism: Effects of BCAA Supplementation on Skeletal Muscle during Exercise1
Yoshiharu Shimomura*,2, Taro Murakami*, Naoya Nakai†, Masaru Nagasaki*, and Robert A. Harris**"
"Effect of BCAA supplementation on muscle performance in sport and exercise
Effects of BCAA supplementation on muscle protein metabolism in relation to exercise.
The effects of BCAA supplementation before and after exercise on muscle-protein metabolism and exercise-induced muscle damage were examined in humans. It was reported (23) that an oral supplement of BCAAs (77 mg/kg body wt) before exercise increased intracellular and arterial BCAA levels during exercise and resulted in suppression of endogenous muscle-protein breakdown. It was also reported that oral BCAA administration (12 g/d for 2 wk and an additional 20 g each before and after the exercise test) suppressed the rise in serum creatine kinase activity for several days after exercise (24). Similar effects were also observed in a study in which subjects ingested an amino acid mixture (that contained 3.6 g of amino acids with 37% BCAAs) before and after the exercise test and 2 doses/d of the amino acid mixture for 4 d after the exercise test (25). The amino acid supplement also diminished muscle soreness that usually follows exercise. Although the mechanism responsible for the protective effects of BCAA supplementation against exercise-induced muscle damage and soreness have not been elucidated, it is presumed that stimulation of protein synthesis by leucine and suppression of exercise-induced protein breakdown by BCAAs may be involved."
"Concluding remarks
It is clear that exercise promotes degradation of BCAAs. Promotion of fatty acid oxidation appears to be associated with greater rates of BCAA oxidation, which suggests that fatty acids may be regulators of BCAA oxidation. Furthermore, muscle-protein synthesis is enhanced after exercise. From these findings, it may be concluded that the BCAA requirement is increased by exercise. BCAA supplementation before and after exercise has beneficial effects for decreasing exercise-induced muscle damage and promoting muscle-protein synthesis; this suggests that BCAAs may be a useful supplement in relation to exercise and sports."
Creatine - the body naturally creates myostatin, a substance that inhibits muscle formation. Creatine suppresses the effects of myostatin. It also increases the energy flow between cells. Creatine is even used for cosmetic purposes and can even reduce fine lines on the face. It is crucial to utilize creatine to increase one's energy for workouts.
"Energy Enhancing Supplement
Creatine is an essential, natural substance that is synthesized in the body from three amino acids: glycine, arginine, and methionine. Creatine plays a very powerful role in energy metabolism as a muscle fuel in its role in regenerating ATP.
Operating through the ATP/ADP cycle (Fig. 3), creatine phosphate maintains ATP levels by serving as a reservoir of high-energy phosphate bonds in muscle and nerve tissues. The energy required to rephosphorylate ADP into ATP depends on the amount of phosphocreatine (PCr) stored in muscle tissues. As phosphocreatine is depleted during exercise, energy availability declines due to a loss of ability to resynthesize ATP at the rate required.
While scientists have been aware of creatine since 1832, it was not tested as a performance-enhancing nutrient until 1943, when researchers learned that creatine supplementation extended the cycling times of athletes.5 This nearly-forgotten, single, isolated report languished in the medical literature for over 50 years. Recently, however, a number of studies have corroborated this early study, showing that creatine enhances both strength and endurance in athletes. In one study, creatine was given to 25 football players who had reached a plateau while undergoing a weight-training program. After 28 days of supplementation with creatine, researchers measured a 41 percent increase in “lifting volume” (sum of all lifts).6
Another five-week study of 42 football players also showed gains in strength and mass.7 as did a study of 29 women who took supplemental creatine for ten weeks.8 Some researchers have shown strength gains with as little as five to seven days of supplementation.9,10"
Glutamine - I personally tried and tested it for years already. Every time I stopped taking it, I started to feel feverish due to muscle soreness. When I take it, muscle soreness is greatly reduced. Therefore, I feel that glutamine is a very effective buffer against infection.
[PubMed article]
"Why is L-glutamine metabolism important to cells of the immune system in health, postinjury, surgery or infection?
Abstract
Glutamine is normally considered to be a nonessential amino acid. However, recent studies have provided evidence that glutamine may become "conditionally essential" during inflammatory conditions such as infection and injury. It is now well documented that under appropriate conditions, glutamine is essential for cell proliferation, that it can act as a respiratory fuel and that it can enhance the function of stimulated immune cells. Studies thus far have determined the effect of extracellular glutamine concentration on lymphocyte proliferation and cytokine production, macrophage phagocytic plus secretory activities and neutrophil bacterial killing. Other cells of the immune system remain to be studied. The high rate of glutamine utilization and its importance to the function of lymphocytes, macrophages and neutrophils have raised the question "why glutamine?" because these cells have access to a variety of metabolic fuels both in vivo and in vitro. I have attempted to answer this question in this article. Additionally, knowledge of the rate of utilization and the pathway of metabolism of glutamine by cells of the immune system raises some intriguing questions concerning therapeutic manipulation of utilization of this amino acid such that the proliferative, phagocytic and secretory capacities of cells of the defense system may be beneficially altered. Evidence to support the hypothesis that glutamine is beneficially immunomodulatory in animal models of infection and trauma, as well as trauma in humans, is provided."
The post-workout anabolic window to consume protein is not real
(Article taken from Bodybuilding.com)
Ask The Science Chick: Is The Anabolic Window Real?
Our science editor, Krissy Kendall, PhD, CISSN, weighs in on the anabolic window, fiber's impact on weight loss, and artificial sweeteners.
Krissy Kendall, PhD
July 18, 2016 • 7 min read
Q. Does The Post-Workout "Anabolic Window" Even Exist, And What Supplements Can I Take To Take To Optimize Pre- And Post-Workout Nutrition?
Ah, the anabolic window—easily one of my favorite windows, and easily one of the most hotly debated topics in sports nutrition over the last several years.
I admit that when I was in grad school, I used to preach the importance of consuming adequate amounts of carbs and protein within 45 minutes of finishing a workout. "Miss the anabolic window, and you might as well kiss your gains goodbye!" I'd tell people.
Jump forward five years, and my point of view has changed...to an extent. While I still think it's important to fuel your body post-workout, I no longer believe you somehow miss out on an opportunity for growth if you don't eat immediately after your last set.
Why the change of heart? For one, research methods have drastically improved, and we're armed with better information. Early studies often used subjects in a fasted state to look at the effects of nutrient timing on changes in body composition, strength, and muscle size. Because fasting itself will put your body in a catabolic state, eating immediately after a workout is crucial for promoting muscle protein synthesis and glycogen storage.
But unless you train at 5 a.m. on an empty stomach, there's less urgency when it comes to consuming your post-workout meal. Eating as few as 20 grams of protein as part of your pre-workout meal can significantly elevate the delivery of amino acids to your muscles for up to 2-3 hours post-workout.[1] So even if you delay your post-workout meal for a couple hours, your body is still using the amino acids from your pre-workout meal to stimulate maximal growth and recovery.
If you start your training session more than four hours after your last meal, you definitely want to consume 25-30 grams of protein immediately after your workout to help reverse the catabolic state in your body and maximize muscle growth. On the other hand, consuming a small pre-workout meal before you train can delay the timing of your next meal, which might come in handy if you have to rush to a meeting, quickly get ready for work, or run a few errands.
Another issue with some of the older studies is the lack of dietary control. Several early studies controlled only for protein and carb intake immediately before and after training, paying little attention to what was being consumed the rest of the day. This muddies the water, making it unclear whether improvements in strength and muscle size were the result of protein timing or an increase in protein and/or carbohydrate intake throughout the rest of the day.
If your goal is maximizing rates of muscle gain, current findings support the broad objective of meeting total dailyprotein and carbohydrate needs (assuming you're not training in a fasted state).[2-4]
It certainly doesn't hurt to throw back a protein shake immediately after your workout, but you can still gain a substantial amount of strength and size even when delaying post-workout nutrition. Rather than focusing on this imaginary window of special growth, plan your meals so that you consume 25-30 grams of protein every few hours, and consume adequate amounts of carbs throughout the day to keep your energy levels high in the gym.
As for additional supplements that may enhance your pre- and post-workout nutrition, creatine, BCAAs, and citrulline malate can all be added to either your pre- or post-workout drink to enhance muscle strength, size, and recovery.
Ask The Science Chick: Is The Anabolic Window Real?
Our science editor, Krissy Kendall, PhD, CISSN, weighs in on the anabolic window, fiber's impact on weight loss, and artificial sweeteners.
Krissy Kendall, PhD
July 18, 2016 • 7 min read
Q. Does The Post-Workout "Anabolic Window" Even Exist, And What Supplements Can I Take To Take To Optimize Pre- And Post-Workout Nutrition?
Ah, the anabolic window—easily one of my favorite windows, and easily one of the most hotly debated topics in sports nutrition over the last several years.
I admit that when I was in grad school, I used to preach the importance of consuming adequate amounts of carbs and protein within 45 minutes of finishing a workout. "Miss the anabolic window, and you might as well kiss your gains goodbye!" I'd tell people.
Jump forward five years, and my point of view has changed...to an extent. While I still think it's important to fuel your body post-workout, I no longer believe you somehow miss out on an opportunity for growth if you don't eat immediately after your last set.
Why the change of heart? For one, research methods have drastically improved, and we're armed with better information. Early studies often used subjects in a fasted state to look at the effects of nutrient timing on changes in body composition, strength, and muscle size. Because fasting itself will put your body in a catabolic state, eating immediately after a workout is crucial for promoting muscle protein synthesis and glycogen storage.
But unless you train at 5 a.m. on an empty stomach, there's less urgency when it comes to consuming your post-workout meal. Eating as few as 20 grams of protein as part of your pre-workout meal can significantly elevate the delivery of amino acids to your muscles for up to 2-3 hours post-workout.[1] So even if you delay your post-workout meal for a couple hours, your body is still using the amino acids from your pre-workout meal to stimulate maximal growth and recovery.
If you start your training session more than four hours after your last meal, you definitely want to consume 25-30 grams of protein immediately after your workout to help reverse the catabolic state in your body and maximize muscle growth. On the other hand, consuming a small pre-workout meal before you train can delay the timing of your next meal, which might come in handy if you have to rush to a meeting, quickly get ready for work, or run a few errands.
Another issue with some of the older studies is the lack of dietary control. Several early studies controlled only for protein and carb intake immediately before and after training, paying little attention to what was being consumed the rest of the day. This muddies the water, making it unclear whether improvements in strength and muscle size were the result of protein timing or an increase in protein and/or carbohydrate intake throughout the rest of the day.
If your goal is maximizing rates of muscle gain, current findings support the broad objective of meeting total dailyprotein and carbohydrate needs (assuming you're not training in a fasted state).[2-4]
It certainly doesn't hurt to throw back a protein shake immediately after your workout, but you can still gain a substantial amount of strength and size even when delaying post-workout nutrition. Rather than focusing on this imaginary window of special growth, plan your meals so that you consume 25-30 grams of protein every few hours, and consume adequate amounts of carbs throughout the day to keep your energy levels high in the gym.
As for additional supplements that may enhance your pre- and post-workout nutrition, creatine, BCAAs, and citrulline malate can all be added to either your pre- or post-workout drink to enhance muscle strength, size, and recovery.
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