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Maximize muscle growth while minimizing muscle breakdown with these three critical postworkout supps By Jim Stoppani, PhD When the goal is to add as much muscle mass as possible, most bodybuilders focus all their efforts on maximizing their testosterone levels. That’s a smart idea because testosterone is the anabolic hormone that enters a muscle cell, binds to its receptor and stimulates protein synthesis – the process within muscle cells that results in the buildup of more muscle protein and, therefore, more muscle growth. The catabolic hormone cortisol, however, constantly attempts to thwart testosterone’s anabolic effects. In fact, cortisol negatively affects the body in numerous ways you’ll want to curtail. For one, it can inhibit testosterone production by the Leydig cells, which are located in the testicles and act as little T factories. Cortisol also binds to testosterone receptors in muscle cells, preventing the hormone from performing its anabolic functions. If that weren’t bad enough, cortisol can also increase the breakdown of muscle protein. Need to hear more? We didn’t think so. Consider adding supplements to your regimen – such as the three listed here – that blunt cortisol. Stacking them immediately after a workout, when levels of testosterone and cortisol rise, can make a significant difference in your results. By blunting the amount of cortisol you produce, you’ll maximize your testosterone levels and the hormone’s anabolic actions during a critical window for muscle growth. PHOSPHATIDYLSERINE (PS) Phosphatidylserine is a specialized lipid known as a phospholipids that’s found in membrane and nervous tissue in the body. It’s also found in trace amounts in lecithin. Several research studies have shown that PS supplementation effectively blunts cortisol following exercise. One study from the University of Naples (Italy) found that giving PS to men before a workout on a stationary bike significantly blunted the cortisol response following exercise. For a while, most of the PS used in supplements was derived mainly from the nervous tissue of cows; however, the outbreak of mad cow disease caused a scare about using this source for PS. Today, PS is derived from soy, so there’s no need to worry about its safety. Take 800 mg of PS immediately after workouts. BCAAs The latest research on branched-chin amino acids (BCAAs) says that they not only boost protein synthesis but cans top muscle breakdown by blunting cortisol as well. A study presented at the 2006 Annual Meeting of the International Society of Sports Nutrition (Las Vegas) reported that investing a mixture of the BCAAs (leucine, isoleucine and valine) resulted in lower cortisol levels in trained cyclists. The researchers gave the athletes four doses ot either 70 mg or 1,500 mg of BCAAs over the course of a 24-hour mountain biking event. They found that both groups’ cortisol levels were about 45% lower than the subjects taking a placebo. We typically recommend taking 5-10 grams of BCAAs post workout to boost muscle protein synthesis. According to this study, though, doses of as low as 750 mg may be effective, at least for blunting cortisol. If you go this low, be sure to also get in three other doses per day, such as before breakfast, before training and before bed. GATORADE It’s important to consume fast-digesting carbs such as Gatorade immediately after workouts. You may know that the insulin spike this product’s carbs provide stimulates protein synthesis in muscle. Bud did you know it also blunts cortisol? In fact, one study from the University of Southern California (Los Angeles) found that when subjects ingested 32 ounces of either Gatorade or a calorie-free placebo during a weight workout, cortisol levels shot up 60% higher after the workout in subjects drinking the placebo. The Gatorade actually prevented cortisol from rising much beyond its preworkout levels. When the subjects in the USC study continued training for 12 weeks and consumed either Gatorade or a placebo during each workout, subjects in the Garotade group gained an average of more than 4 pounds of muscle vs. those taking the placebo, who actually lost more than 1 pound of muscle on average. The Gatorade group also increased the size of their thigh muscles by about 400? More than the placebo group. Although the study had subjects drink the Gatorade while working out, you’re better off drinking it immediately after training, since raising insulin levels during a session could limit your fatburning. Go with about 32 ounces of Gatorade or a similar sport drink immediately postworkout. Take this anticatabolic stack immediately after your workouts along with a 40-gram protein shake
Source:MUSCLE & FITNESS |
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