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Nutrient Timing: The Future of Sports Nutrition Paperback – March 1, 2004
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The book's "bombshell" contention is that timed carbohydrate intake is more important than protein when it comes to building muscle. Nutrient Timing takes direct aim at what the authors call the "bulk nutrition" mentality: if protein is good, then more protein must be better. "Unfortunately," they say, "you can consume the protein of an entire cow, but if your muscles are not receptive at that particular time, the protein will be wasted." Ivy and Portman cite two conditions that make the muscles receptive to protein. The first is training. By disrupting muscle tissue, high-intensity lifting creates a short-term demand for protein in the muscles.
The second key is insulin. Studies show that insulin increases net protein balance in three ways: 1) it increases amino acid transport into the muscle, 2) it stimulates the enzymes that make protein from amino acids, and 3) it reduces the breakdown of protein. To get the full anabolic benefits of insulin requires that you maximize its release after your workouts. Protein is a weak stimulator of insulin. Carbohydrate is a much stronger stimulator of insulin. When carbohydrate and protein are taken together after a workout, insulin release is much greater than when protein is taken alone and it acts as a kind of fuel injector that drives protein synthesis.Read more ›
The rest of the book is a somewhat agonising look at the academic studies and nuts and bolts stuff, and is just there to back up this core precept. It's good that they've done their research and that they're prepared to lay it all out for us. If that kind of stuff floats your boat, then you'll love the book. For everyone else, just follow the above guideline (you probably are already anyway) and leave the book to those with a deeper appreciation for the biochemistry side of things.
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Great book! This book was recommended to me by a friend. I read it in a couple of hours. Very technical, but extremely helpful. Read morePublished 6 months ago by Aundrea Y. Wilcox
John Ivy knows his stuff because he did landmark research, not just talk about it. He also knows how to communicate it and make his and others' research a practical ally.Published 9 months ago by Nonprofit Pro
Very good book in helping when to eat what. I found this book very useful information!Published 10 months ago by Rick Tyson
Very informative and well organized.
I really like how it gets into details like explaining what all the involved hormones are and their functions. Read more