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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.
Most Recent Customer Reviews
Good book. Helps getting rid of some common missconceptions regarding sports nutrition. On the bad side, it could be summarized by saying "sugar is not always bad. Read morePublished 1 month ago by JORGE NADAL MONZONIS
Simple and to the point. Excellent job breaking down a dense subject and making it applicable for a busy life.Published 4 months ago by Tye Ryan Murphy
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 14 months ago by Aundrea Y. Wilcox