Hey y'all and welcome to the everyday athlete podcast recorded live from Omaha, Nebraska and I'm your host, Katie danger U S army veteran and founder of Red H Nutrition providing everyday athletes just like you, clean, effective nutritional solutions, custom formulated to help you reach your absolute potential every single day.
Welcome again, athletes do another awesome episode of the everyday athlete podcast. This week I'm sharing information behind the science of muscle hypertrophy and how you can assess your current training and nutrition plan or create a new plan for optimal results when training to build muscle mass. By now you've probably picked up on the fact that I owned ready to nutrition and my specialty is creating and recommending supplements to the everyday athlete that can help you reach your goals faster.
The thing about supplements though is that if you don't put in the work and supplements don't work, you cannot sit on your couch all day. You can't eat that foods all day and then decide to get a weight gainer shake and a fat burner and expect to lose body fat and gain muscle mass. It just doesn't work like that. There's a couple of things in life that are guaranteed death and taxes, but another guarantee in life is that if you're willing to put on the work, you're going to be able to gain muscle mass.
(01:08): Now you're going to hear me use two terms interchangeably in this podcast, hypertrophy and protein synthesis and essentially mean the same thing to put on muscle mass. So when we talk about gaining muscle mass, there's another thing that I need you to understand. You cannot eat for both fat loss and muscle gain. And I'll say it one more time. You cannot eat for both fat loss and muscle gain. You've got to have your eyes on one or the other. And for this podcast in particular, we are talking about muscle gain. Now, however, I will tell you that by choosing a nutrition and supplement plan aimed at hypertrophy, you're inevitably going to increase your lean body mass, therefore decreasing your body fat. This podcast, this episode, nutrition for hypertrophy, is designed to give listeners the foundational information necessary to assess their current or future training plans, including nutrition, timing, an intake to reach their hypertrophy goals.
(02:00): So how the heck do you optimally train an EAD to put on muscle mass to start, there's four basic tenants of all the research that I did in creating this podcast and all the research I've done and my masters in exercise science, there's four basic tenants that appear throughout research, and these four are number one, the best progressive overload training plans are generally 10 to 12 weeks in length and training at three to five times a week. Number two, eating 0.8 to one gram of protein per pound of body weight day is the best plan for protein macronutrient intake for gain muscle mass. Number three, 20 calories per pound of body weight. So this just means if you weigh 150 pounds, you need 3000 calories a day. And number four, three grams of essential amino acid, leucine, 45 to 90 minutes post-workout signals, muscle protein synthesis.
(02:55): So those are the four basic tenants that you can take with you. If you don't take anything else, take those four. So if you can't remember anything else, that's what you need to shoot for. But there are these basic foundational ideas behind nutrition hypertrophy and they are energy balance. The types of protein sources and how to assess the quality post-workout protein timing and intake, and then supplements for weight gain. Energy balance energy balance simply refers to the number of calories you eat versus the number of calories you burn every day. Calories in, calories out. This foundational principle has a profound effect on your capacity to build muscle when the body's in a caloric deficit, signaling pathways in the body are shifted to muscle cannibalism or muscle breakdown. Simply put, caloric deficits increase protein turnover. They do not help you build muscle. This is why I say that you cannot have your cake and eat it too.
(03:48): You cannot lose fat and gain muscle at the same time. That's why it's my suggestion that you aim for muscle gain versus fat loss because you're going to have an increase in your lean body mass, which essentially tells you that you did lose body fat in the process. No, there's another energy balance and that's being neutral. This is when calories in equals calories out, which is also sub optimal for muscle gain. The most optimal state for the body to build new muscle tissue is a positive energy balance and food alone. So minus resistance training. Caloric balance is so important that research shows that food alone has been shown to be a stimulator of muscle hypertrophy, assuming that you're getting enough dietary protein. This means that even on rest days with proper protein intake you can build muscle mass. So the key takeaway here with this foundational principle is that by combining a caloric surplus with resistance training is the ideal environment for building muscle.
(04:43): Generally speaking, trained individuals should have a 500 to 1000 calorie a day net positive energy balance. The next foundation is the type of protein source and how to assess the quality. Protein provides four calories per gram is comprised of amino acids and 20 of those are the building blocks of protein. Amino acids are classified as essential and non essential. Essential amino acids cannot be synthesized by the body and they must be eaten through the diet. Research suggests that even a slight deprivation of an essential amino acid impairs protein synthesis. Earlier I mentioned in the four tenants throughout all of research, I told you that leucine consumption was considered that foundation and it's almost universally accepted that that leucine along with the high quality protein sources are crucial for getting the most from her gains. Leucine is an essential amino acid and leucine stimulates the muscle protein synthesis pathways and skeletal muscle hypertrophy in response to resistance exercise.
(05:39): So if you are performing resistance exercise and you want to get the most for your gains, having leucine in your protein source is critical, so what protein sources are going to help you reach your goals faster? There's a number of indicators that great protein sources and two of the most popular that you'll see in most research is value and completeness of the protein source. Biological value is how efficiently protein leads to protein synthesis once absorbed and completeness of protein refers to its completeness of protein sources and amino acid score for studies on hypertrophy, the top three sources of protein include milk, casein and whey. Bovine milk or cow's milk has a bioavailability score of 91 meaning it is readily absorbed by the body and has a completeness score of 100 this means to complete protein. Casein is a predominant protein in milk and it gives it its white color.
(06:34): However, it has a bioavailability score of 71 but is also 100% complete. Now, while casein is lower on the bioavailability spectrum, casein is slow releasing and this is why a lot of bodybuilders and athletes will use casein at night because casing will gel in the stomach lining and then provides a sustained release of amino acids. Way is what is left of the milk after cheese manufacturing and it has a bioavailability score of 100 and is also 100% complete. So compared to cow's milk and casing, whey is a superior source and leads to rapid protein synthesis. Now if you happen to be a vegan or vegetarian bodybuilder, there are acceptable sources and soy milk is generally the most used alternative. It has a bioavailability score of 74 but it is not a complete protein. And now if you're looking for solid whole food perspectives of protein sources, the best choices based on bioavailability, incomplete amino acids are eggs, which rank at 100 bio
(07:35): availability and a complete protein and beef, which has an 80 bioavailability score ever heard. The same. Failing to prepare is preparing to fail. A major component to your competitive success will be your nutrition prep. And I create a competition nutrition guide to help you utilize pre intra and post-competition nutrition protocols. Boost your confidence heading into a competition, recover quicker post comps. You get right back to training and increase your power output and max capacity so you can own that podium. I created this guy just for the everyday athlete and you can get your free copy, at competitionnutritionguide.com.
(08:13): I'll say again, competitionnutritionguide.com. so now you know a few things, you know you need a positive surplus energy balance and you know, you know
(08:23): We need high quality protein sources to help you stimulate that protein synthesis and get you the games that you want. But what's the best timing strategy for intake? Nutrient. Timing is a key strategy to optimize the response to exercise. Post-workout is often considered the most critical part of nutrient timing from a muscle building standpoint. The anabolic window of opportunity is often calculated. It's 60 minutes post completion of exercise. In fact, some research even says that timing of nutrients is more important than overall daily nutrient consumption alone, time and time again, research indicates that individuals looking to stimulate muscle protein synthesis should consume 0.14 2.23 grams of protein per pound of body weight within 60 minutes. That means that if you're 150 pounds, you should be consuming 21 to 34 grams of protein within 60 minutes of your workout. The majority of talk when it comes to nutrients about building muscles is going to focus on protein, but carbs and fats are also part of the equation.
(09:21): The consumption of carbs post-workout is often considered synonymous with protein intake when it comes to supporting optimal muscle protein synthesis is also thought that creating an insulin response improves his protein synthesis. However, new research is suggesting that it's not as important as once thought. In fact, if a protein has a complete amino acid profile, protein is considered sufficient for optimal hypertrophic effects. The principle effects of insulin on the body are related to its role in preventing muscle tissue breakdown cannibalism, so traditional bodybuilding lore implores that there is a benefit to spiking insulin levels as fast and as high as possible post workout. However, if exercise was not performed in a fasting state, the need to quickly replenish glycogen is only necessary if you're performing like two a days where you're working the same muscle groups in the am and the PM. It should also be noted that amino acids are insulin mimic.
(10:15): This means they produce insulin levels sufficient to maintain protein synthesis. Also, despite such a focus on replenishing glycogen post-workout, even if we worked out so hard and all of our glycogen was 100% depleted, the body naturally replenishes those stores within 24 hours regardless of how long carbs were ingested post-workout. So for best results, get your post-workout protein within 60 minutes of your workout, but also focus on getting the rest of your calories by consuming a balanced meal every four to six hours. As for dietary fat, it should be the remaining balance of your calories. Once you've hit your protein carbon Maltz, and as a recommendation on saturated fat sources are considered more optimal. So now you know a lot more about how to eat for hypertrophy post-workout and the protein sources and quality that are optimal. But let's chat a bit more about adequate supplementation, which can help you reach your goals faster.
(11:09): Whey protein. By opting for a fast acting highly bioavailable and complete protein source, you're going to improve the rate at which your body builds lean muscle mass. Whey protein sources should be as free from fillers as possible with the majority of the blend consisting of isolate and concentrate and the serving, providing around 0.14 to 0.23 grams of protein per pound of body weight per serving. Creatine. Creatine is often thought to be a muscle building supplement, but in fact we should be calling it an energy producing supplement or energy recycling supplement. When our muscles perform work, we use ATP, a Denison triphosphate that ATP is broken down during exercise into two parts, an inorganic phosphate, an ADP, a diphosphate ADP naturally gets recycled back into ATP for energy. However, with creating a present, the body is able to process ADP back into ATP even faster, allowing an athlete to produce more energy and continue exercise bouts longer.
(12:08): So if more stimulus is provided, there's greater opportunity for protein synthesis and hypertrophy. Then there's leucine. Leucine is a supplement, is incredibly important, about three grams of leucine per post exercise meals. Optimal. When you look at the back of your whey protein source of your protein source, make sure that the amino acid profile includes at least 2.5 to three grams of leucine per serving. As a side note, more leucine is not better. There's no research indicating the dose is any higher than four grams for five additional maximization of protein synthesis. So let's recap that. Okay. That was a lot of information for you to digest and I can completely understand if you need to go back and re listen to this podcast. In fact, I encourage you to, especially if you're going to sit down and create your own nutrition intake and timing protocol for your muscle gaining goals.
(12:59): Here's what we covered in episode 14 energy balance, the types of protein sources and how you can assess their quality for both bioavailability and amino acid profile, post-workout protein timing, an intake and then supplement options for muscle gain athletes. My goal for this podcast was to provide the foundational information necessary for an athlete to either assess their current nutrition timing and protocol or create their own plan for optimal results. I did use research and creating this podcast and if you're curious on any of the citations I use, please feel free to email me, katie@redditchnutrition.com and I will provide that for you. However, I didn't want to bog down the flow of this podcast with constant citing of sources. So if you're into that sort of thing and you want to check me on my information or get more information to do research on your own, just send me an email. It can be hard to meet your hypertrophy goals without adequate macro and micronutrients supplementation. That's why I'm offering all my listeners 20% off of ready to attrition supplements with code podcast 20 to help support your muscle building goals. Pick up our highly bioavailable whey protein has 2.5 grams of leucine per serving. It's available in two delicious, easy mixing flavors or are pure creatine, has five grams of creatine per serving, and our BCAs, which provide two grams of leucine per serving. All of these weapons unit
(14:19): do reach your muscle building goals and hit every workout hard. So remember, youth code podcast twenty@redeightshop.com. Pick up a tub of protein, creatine, and BCAs support your best body composition goals yet improve your lean body mass, recover faster, and promote that optimal protein synthesis. That's it for episode number 14 athletes. Stay tuned next week for episode 15 as I dive into a podcast on mindset and the lessons you can learn from observing a seagull. This is Katie D. we'll chat again next week.
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