T ‘n’ T: Nutrition Strategies for Size and Strength

T ‘n’ T: Nutrition Strategies for Size and Strength




To a bodybuilder, there is nothing quite like that satisfying feeling of absolute muscular failure and blood-engorged muscles brought on by high intensity training. However, the self-torture you subject yourself to in the process is only one piece of the beef-building puzzle.

The other half of the size and strength formula deals with the crucial recovery period following exercise. It is the post workout period that has the greatest overall impact on your ongoing training intensity, muscle size and power output. It is during this time that new proteins are added to tissues. It is also the time when glycogen is resynthesized and cells are revolumized. All these factors contribute towards hypertrophy; the generation of new proteins resulting in thicker, stronger muscle fibers.

Maximizing Recovery

To maximize the recovery period simply follow the “TnT” principle for “explosive” new muscle growth. TnT stands for “Type ‘n Timing”. This system revolves around what you eat (Type) and when you eat (Timing). Although this may over-simplify the subject a bit, it condenses some the latest research and philosophies on sports nutrition into some basic common denominators.

The specific nutrients you should focus on are protein, carbohydrates, glutamine, vitamin C, vitamin E, and antioxidants. Each of these nutrients play a vital role in translating your intense effort in the gym into new growth and gains in bone-crushing power.

Protein

Recent studies confirm that hard-training athletes can benefit from a daily protein
intake of 1 to 1.25 grams of protein per pound of bodyweight. The absolute best
protein to take post-workout is whey, which is rapidly absorbed and is very rich in
BCAAs. Consume a balance of carbohydrates and protein found in a Myoplex Sport shake or bar within 30 minutes of finishing a workout.

Carbohydrates

Try consuming simple carbs before—and throughout—exercise. Consuming carbs in this manner maintains a level of insulin that ultimately stimulates blood supply to tissues resulting in satisfying “pumps”. One strategy is to take a serving of Muscle Armor. The resulting mix will help stabilize insulin and sustain muscular energy.

Vitamin C & E

Vitamin C and Vitamin E positively impact the rate of muscle protein breakdown. It is
important to maintain a positive protein balance. Simply put, you want more
protein moving into muscle than what is coming out. Don’t skimp on these two
nutrients.

Glutamine

Glutamine is the most abundant amino acid in the body. It is used (among other
things) to build the immune system. Since intense training compromises the
immune system, supplementing with glutamine only makes sense. (Try EAS L-Glutamine)

Antioxidants

Intense training increases free radical damage in the body. In fact, free radical
activity, inflammation, and damage in tissues may not peak for a full 24 hours
post exercise. There are many quality antioxidant blends on the market to
choose from.