Ideal Diet & Supplementation for Maximizing Muscular Growth and Energy
( A Sound Diet & Supplementation Program Delivers Results - fitFlex Articles - Learn, Share and Discover! ) ..
Diet and Supplementation to Maximize Energy and Muscular Growth
Your body has various energy-producing systems it calls into play during intense exercise. The first one recruited is the
phosphagen system, which uses energy stored in creatine phosphate (CP) to regenerate adenosine tn phosphat (ATP), the molecule
that directly powers muscular contractions. ATP is a high- energy molecule because much energy is released when its phosphate
bonds are broken. This energy is transferred to myosin, one of the proteins in muscle fibers, and the energy transfer enables
the fibers to slide past one another, resulting in muscle contraction.
The phosphagen system can fuel maximal exercise levels for approximately six seconds, so the supply ofATP must continuously
regenerate. The second energy system is the glycolytic system, in which glucose from the bloodstream or from stored glycogen
breaks down into lactic acid. This process can supply energy at a maximal rate for two to three minutes.
The third and final energy system is the aerobic system, which can supply energy for hours on end. In this system carbohydrates,
fat and protein are oxidized, i.e. burned, to produce carbon dioxide (C02), and the energy released is used to regenerate ATP.
The advantage of the phosphagen and glycolytic systems is they are able to produce enormous quantities of energy very quickly in
bursts that last only for a few seconds. The aerobic system can generate energy for long periods of time, but at a slower rate.
The first two systems are anaerobic, which means they don't consume oxygen. Aerobic metabolism does require oxygen, producing
energy at a slower rate because it is limited by the rate of oxygen delivery to tissues.
Weightliffing is a prime example of anaerobic exercise, and the reason you can carry on a heavy set for only 30 seconds or so is
that you run out of CP The phosphagen and glycolytic systems fuel weight training almost exclusively. The aembic system is largely
responsible for fueling activities like running and cycling, which you can do for long periods of time. How can you use this
information? Answer: To design your diet-and-supplementation program so that it provides the energy and nutrient profile you need
for maximum performance and muscular growth. Let me explain to you how.
MCI Oil: An Amazing Way to Deliver Energy to Cells
When you want to increase your cellular energy levels, the first means you should consider is MCT oil, a near-miraculous supplement
for delivering energy to cells. MCT oil is a specially engineered fat that contains medium-chain fatty acids (MCFAs). Long-chain
fatty acids make up regular fats and oils. Fat is an effective molecule for storing energy - nine calories a gram compared with
four calories a gram for carbs and protein - but has the disadvantage of metabolizing slowly. The unique molecular structure of
MCT oil gets around this problem. This fat harnesses the energy density of fat but is able to deliver that energy as rapidly as
glucose.
MCT oil is not transported as is conventional fat in the lymphatic system, one of whose chief functions is the absorption
of fats. Nor does this fat require a mechanism known as the carnitine shuttle for entry into mitmehondna of cells, where ATP production
occurs. Thus, MCT oils skips these time-consuming steps that slow the digestion, transport and absorption of regular fats. It is
absorbed directly into the bloodstream and goes to the liver, where it converts to ketone bodies. These are an immediate energy
source that can be used at the same time carbohydrates are used for energy, unlike conventional dietary fat and stored bodyfat, which
the body does not use as significant sources of energy for exercise until carbohydrates are depleted.
The Right Carb Supplement Makes a Difference
Next we need a good carbohydrate supplement to maximize energy and muscular growth. The best carb supplements contain maltodextrin,
a partially digested (or broken- down) glucose polymer that is the result of cornstarch being exposed to enzymes. These supplements
usually have a low glycemic index, around 22 to 29, relative to the value of 100 assigned to glucose. This low measure means carbohydrate
is slowly released into the bloodstream for a uniform energy level and a gradual insulin release. Maltodextrin has proven to be optimal
for replenishing glycogen stores, and its insulin profile is perfect for building muscle without storing fat.
BCAAs: Added Protection
You may also want to consider supplementing with branched-chain amino acids (BCAAs). BCAAs are the most abundant amino acids in
muscle-fiber proteins, and during catabolic states, muscle fibers degrade and the BCAAs used as fuel. The big problem is that the BCAAs,
i.e. leucine, isoleucine and valine, are essential amino acids, meaning the body cannot make them. That they be obtained in adequate
amounts from the diet, including supplements, is essential. Having an abundant pool of free BCAAs in muscle ensures the building blocks
are in place when building muscle. A BCAA supplement also provides amino acids that can be used as fuel so that existing muscle tissue
won't break down during catabolic states.
Aspartate: A Little-known Secret
Intense training produces many metabolic waste products (most notably ammonia) that are toxic to cells and need to be eliminated.
Supplements that provide aspartate, which is an intermediate consumed in the urea cycle (the metabolic pathway responsible for eliminating
ammonia, are especially beneficial to endurance athletes, who generate numerous toxic waste products during long training sessions.
Bodybuilders can also benefit from such supplements.
The supplementation program outlined in this article, combined with a good bobuilding diet, will result in maximal energy delivery to cells
to fuel exercise performance and muscular growth. If you are seeking a natural advantage, give the program a try. You will be amazed what
your body is capable of when you supercharge it with the right nutrients.
|
