The Bracketing Method

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TweetThe Bracketing Method: The easiest, most effective strategy for packing on lean muscle mass!



By Dr. Paul Cribb Ph.D. CSCS.
AST Sports Science



The Bracketing Method is something I’m truly excited about. It’s a simple technique that’s easy to follow, yet produces incredible results. In fact, I’d say it’s by far the simplest and most effective strategy a bodybuilder can utilize for packing on lean mass.


That’s a big call, I know. I’ll present the science that reveals The Bracketing Method’s potential, but I’ll also show you, this technique is incredibly easy and straight forward to implement. Basically, the Bracketing Method works so well because it ensures the right nutrients are delivered at precisely the right time to create a natural synergy within the body’s own muscle building mechanisms to amplify the anabolic response to intense training. The Bracketing Method intensifies the anabolic response of each and every bodybuilding workout.


The bodybuilding research behind the Bracketing Method . . .


Right now is a very exciting time for drug-free athletes. The reason is that scientists have not only made outstanding progress, we’ve made friggin’ quantum leaps in our understanding of how to build muscle and enhance results from training - without the need for drugs. The Bracketing Method is one of the fruits of this applied research.


To feel some of the excitement I’m feeling, you must understand where I’m coming from. Years ago, as a strength and conditioning specialist, I worked with a lot of athletes and I knew these athletes needed supplementation to get results. To build muscle I knew supplementation with quality proteins and carbohydrates close to the workout period would enhance results dramatically, but the scientific evidence at the time just wasn’t there.


I argued with nutritionists everywhere who kept telling me that protein supplements aren’t necessary, that athletes can meet their protein needs from food and that supplements are not effective and are an expensive waste of money.


Thanks to some cutting-edge research methodology, evidence of the powerful biochemical and physiological effects of supplementation started to filter through the literature in the late 1990s. Using unique amino acid-tracer techniques, scientists can now “label” an amino acid and track its fate throughout the body and see where the protein ends up – as muscle protein or in the toilet. This research involved supplementation directly after weight lifting exercise and revealed muscle’s amazing anabolic response to this simple timing procedure.


Research from scientists at the University of Texas Medical Branch revealed that weight training dramatically stimulated muscle protein synthesis rates and also accelerated protein breakdown. Without the correct nutritional intervention, a zero net gain in muscle mass was probably going to be the result from weight training[1,5]. Bodybuilders can thank these scientists for providing many of the important breakthroughs about the benefits of protein supplementation for muscle growth.


The Texan scientists then demonstrated that the presence of a high level of amino acids (the building blocks of muscle protein) in the blood (via IV infusion) increased the muscle growth response of resistance training by around 100%.[2]


The next important breakthrough was that oral protein supplementation (as amino acids) was just as effective as IV infusions for stimulating muscle protein synthesis rates after intense weight training.[7] This finding was extremely important. It meant that if an athlete chugged down a bunch of amino acids then these proteins would get to the working muscle and stimulate muscle growth dramatically.


Once aspect was becoming very clear, the timing issue seemed to be critical. Making sure the right nutrients were in the blood directly after resistance training seemed all important to promoting a potent anabolic response.


The right muscle fuel . . .


Because of its short duration, a lot of exercise scientists and nutritionists think that bodybuilding training does not deplete muscle of its valuable fuel source, muscle glycogen. They are wrong. A single bout of intense weight training is more than enough to significantly deplete muscle glycogen stores.[9] Muscle glycogen is the primary fuel of intense training. Restoring these energy reserves is a key component of recovery and deriving gains from future training sessions. To effectively restore muscle glycogen levels bodybuilders have to get their immediate post-workout nutrition correct.


Bowtell and colleagues have shown that glucose is the better choice of carbohydrate to consume after exercise as it promotes more rapid restoration of muscle glycogen levels than other carbohydrates[10]. When taken immediately after weight training, a dose of glucose (1 gram/kg body weight) was highly effective in preventing muscle breakdown and providing a more positive protein balance in a group of bodybuilders.[8,9]


This strategic dose of glucose also helped to increase the glycogen content of the bodybuilders’ muscles to levels higher than seen before training. The fact that slamming down a glucose-based drink after training could provide all these muscle building benefits was a pretty cool finding.


The potent effects of timing your supplementation . . .


So far, the researchers at the University of Texas Medical Branch had showed that weight training dramatically stimulates muscle protein synthesis rates (50% above resting levels).[5] The addition of a protein supplement accelerated these rates even further (up to 100% better).[7] Then these scientists demonstrated that supplementing with the essential amino acids and 35 grams of glucose stimulated muscle building rates by up to 400%![13] This is triple resting rates and the highest muscle protein synthesis rates ever recorded.


However, probably even more important was the finding in another study by these scientists that the same supplement combination caused a response just as potent if taken just before a workout.[12]


Since then, the advantages of post-workout protein/carbohydrate supplementation have come flooding through. Consuming a protein/carbohydrate supplement immediately after training restores insulin levels, increases muscle protein and glycogen content, amplifies the anabolic response of resistance training.[3,4, 11-15]


This year Tipton and colleagues confirmed that bracketing your training with dose of essential amino acids before and after resistance training will ensure a direct increase in muscle protein for the rest of the day.[15] If performed every training session, the results are sure to accumulate to form slabs of new, lean muscle.


From all this research, it seems as though bodybuilders have two unique opportunities to receive a potent muscle building effect from supplementation that will lead directly to gains in muscle mass. The first is just before training and the second is soon after.


The added benefit of Micronized Creatine . . .


The powerful effects of creatine supplementation on muscle growth are well documented. Athletes who use creatine grow bigger, stronger muscles than those who don’t.[19] If we look to the limited research on creatine supplement timing, it shows us that consuming creatine with carbohydrates directly after exercise results in better muscle uptake and higher total muscle creatine and muscle glycogen levels[16-18].


Therefore, to obtain the maximal growth effect possible from resistance training, the timing of the intake of certain nutrients, such as glucose, rapidly absorbing protein and creatine, seems all important, and this evidence has become more compelling as time progresses.


What is the Bracketing Method?


The Bracketing Method involves taking one serving of Whey Protein with one serving of creatine/sugar mix in 15 ounces of ice-cold water, immediately before and after training. A scoop of Creatine HSC provides 5-grams of micronized creatine and 34-grams of carbs and is an excellent pre and post workout supplement. Some bodybuilders who are bigger, leaner or have faster metabolisms will derive even greater benefit from increasing the dose of glucose used. Positive effects from D-glucose intake during weight training involve doses of around 1-gram per kilogram of body weight. Some research has followed this dose with another 1-hour after training and this completely restored muscle glycogen levels.


In fact, the effect of D-glucose consumption within the training period seems to exert such potent anabolic effects, I strongly suspect that most lean bodybuilders that restrict their carbohydrate intake would obtain even greater anabolic effects from their training if they increased there carbohydrate intake during this period.


Don’t forget to add Glutamine . . .


Dont let any supplement marketer bluff you into neglecting glutamine in favor of some new fad supplement. For over a decade we’ve known muscle cell building mechanisms are absolutely governed by the amount of glutamine held with the cell.[29] A 10-15 gram serving of GL-3 Glutamine will ensure greater muscle glycogen synthesis, increased cell volume and help prevent immune suppression that is witnessed with intense training.[30-32]


Why the Bracketing Method is so effective?


The Bracketing Method embraces all the positive findings on supplementation research to ignite one powerful anabolic response from training. D-glucose taken at this time exerts a direct anabolic effect.[8,9] By supplementing with Creatine HSC and DGC a strategic dose of glucose combined with the Hyper Saturation Complex facilitates rapid blood glucose and insulin restoration, this is essential to igniting muscle protein synthesis rates.[4] As well as ensuring maximum creatine accumulation in muscle.[16-18]


Remember that virtually all the benefits of protein supplementation shown in research involved supplementation with pure amino acid mixtures.[2,7,12,13,15] However, it is impractical and far too expensive for bodybuilders to consume large amounts of pure, individual amino acids on a daily basis. There is a more effective way to deliver large amounts of the right amino acids directly to muscle.[20-22]


Rapid protein absorption is what we are after in the hours surrounding training, and the protein that fits the bill perfectly here are whey oligopeptides. Some protein scientists call whey oligopeptides bio-active peptides.[23,28] Not only are these proteins used directly in the formation and optimal functioning of antigens, hormones and growth-factors within the body, they are also absorbed faster and more effectively via different mechanisms to other high quality proteins.[20-22]


Muscle metabolism research on whey oligopeptides shows these unique peptides provide greater stimulation of protein synthesis, improved muscle anabolism (increased nitrogen retention and lowered ureagenesis) and superior gains in lean body weight to other proteins. In fact, they delivered double the gains seen with whole proteins and were seven times more effective than free form amino acids. [22]


To be honest, the entire reason I developed the Bracketing Method was because of the uniqueness of VP2 Whey Isolate. VP2’s potent benefits on muscle metabolism are fast emerging from science.[24-27] VP2 is the only fully hydrolyzed whey protein in existence that is a 100% oligopeptide formulation. Therefore, the capability of VP2 Whey Isolate to literally flood the blood stream with growth stimulating amino acids and trigger an anabolic response is unique to any other protein supplement. The Bracketing Method works so incredibly well at stacking on lean muscle mass simply because VP2’s digestion and absorption capability is unique. I guarantee if you attempt the Bracketing Method with any other protein supplement, all you'll get is nauseous!


Don’t be fooled in your selection of protein for this crucial pre and post training period. All protein supplements are not the same.[24] A NASCAR and the family sedan are both automobiles, but you would definitely not call them the same type of car.


The bottom line . . .


By bracketing your weight training sessions with , Creatine HSC, VP2 Whey Isolate and will amplify the anabolic stimulus of each and every workout. Literally, a ton of scientific evidence reveals the potential of the Bracketing Method but, most important, this strategy produces real results that bodybuilders can see and feel. The impact of this simple supplement timing procedure on muscle metabolism cannot be underestimated. It will not only amplify the anabolic stimulus, it may actually speed the recovery/adaptation process.


The Bracketing Method is a simple, straightforward concept that produces amazing results. With all the outrageous yet completely unfounded claims that are made in the marketing of “new” supplements, it’s easy to forget that the simple ideas that are often the best.


References:



1. Biolo G., SP Maggi, BD Williams, KD Tipton, and RR Wolfe. Increased rates of muscle protein turnover and amino acid transport after resistance exercise in humans. Am. J. Physiol. Endocrinol. Metab. 268; 31: E514-E520, 1995.

2. Biolo G., KD Tipton, S Klein, and RR Wolfe. An abundant supply of amino acids enhances the metabolic effect of exercise on muscle protein. Am. J. Physiol. Endocrinol. Metab. 273;36: E122-E129, 1997.

3. Biolo G., BD Williams, RY Declan Fleming and RR Wolfe. Insulin action on muscle protein kinetics and amino acid transport during recovery after resistance training. Diabetes 48: 949-957, 1999.

4. Kimball SR., PA Farrell, and LS Jefferson. Invited Review: Role of insulin in translational control of protein synthesis in skeletal muscle by amino acids or exercise. J Appl Physiol 93:1168–1180, 2002.

5. Phillips SM., KD Tipton, A Aarsland, SE Wolf, and RR Wolfe. Mixed muscle protein synthesis and breakdown after resistance exercise in humans. Am. J. Physiol. Endocrinol. Metab. 273; 36: E99-E107, 1997.

6. Phillips SM, KD Tipton, A A Ferrando, and R R Wolfe Resistance training reduces the acute exercise-induced increase in muscle protein turnover. Am J Physiol Endocrinol Metab 276: E118-E124, 1999.

7. Tipton KD, Ferrando AA, Phillips SM, Doyle D, Jr, and Wolfe RR. Postexercise net protein synthesis in human muscle from orally administered amino acids. Am J Physiol Endocrinol Metab 276: E628-E634, 1999.

8. Roy BD, MA Tarnopolsky, JD Macdougall, J Fowles, and K E Yarasheski. Effect of glucose supplement timing on protein metabolism after resistance training. J Appl Physiol 82: 1882-1888, 1997.

9. Roy BD and MA. Tarnopolsky. Influence of differing macronutrient intakes on muscle glycogen resynthesis after resistance exercise. J Appl Physiol 84: 890-896, 1998.

10. Bowtell JL, K. Gelly, ML Jackman, A Patel, M. Simeoni, and M. J. Rennie Effect of different carbohydrate drinks on whole body carbohydrate storage after exhaustive exercise. J Appl Physiol 88: 1529-1536, 2000.

11. Tarnopolsky MA, M. Bosman, JR Macdonald, D Vandeputte, J Martin, and BD Roy. Postexercise protein-carbohydrate and carbohydrate supplements increase muscle glycogen in men and women. J Appl Physiol 83: 1877-1883, 1997.

12. Tipton, KD, Rasmussen BB, Miller SL, Wolf SE, Owens-Stovall SK, Petrini BE, and Wolfe RR. Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Am J Physiol Endocrinol Metab 281: E197-E206, 2001.

13. Rasmussen BB, Tipton KD, Miller SL, Wolf SE, and Wolfe RR. An oral essential amino acid-carbohydrate supplement enhances muscle protein anabolism after resistance exercise. J Appl Physiol 88: 386-392, 2000.

14. Levenhagen DK, JD. Gresham, MG. Carlson, DJ. Maron, MJ Borel, and PJ. Flakoll. Postexercise nutrient intake timing in humans is critical to recovery of leg glucose and protein homeostasis. Am J Physiol Endocrinol Metab 280: E982-E993, 2001.

15. Tipton KD, Borsheim E, Wolf SW, Sanford AP, and RR. Wolfe. Acute response of net muscle protein balance reflects 24-h balance after exercise and amino acid ingestion. Am J Physiol Endocrinol Metab 284: E76-E89, 2003.

16. Harris, R., K. Söderlund, and E. Hultman. Elevation of creatine in resting and exercised muscle of normal subjects by creatine supplementation. Clin. Sci. (Colch.) 83: 367-374, 1992.

17. Green AL., E. Hultman, I A. MacDonald, DA Sewell, and P L Greenhaff. Carbohydrate ingestion augments skeletal muscle creatine accumulation during creatine supplementation in humans. Am. J. Physiol. Endocrinol. Metab. 274; 34: E821-E826, 1996.

18. Robinson T, Sewell DA, Hultman E, and Greenhaff PL. Role of submaximal exercise in promoting creatine and glycogen accumulation in human skeletal muscle. J Appl Physiol 87: 598-604, 1999.

19. MG Bemben, DA Bemben, DD Loftiss and AW Knehans. Creatine supplementation in college football athletes. Med. Sci. Sports Exerc. 33:10;1667-1673, 2001.

20. P.P.Keohane et al.Influence of protein composition and hydrolysis method on intestinal absorption of protein in man. Gut.26 p907-913. 1985

21. G.K.Grimble et al.Effect of peptide chain length on amino acid and nitrogen absorption from two lactalbumin hydrolysates in the normal human jejunum. Clin.Sci..71. p65-69. 1986

22. Pollain MG, et al. Effect of whey proteins, their oligopeptide hydrolysates and free amino acid mixtures on growth and nitrogen retention in fed and starved rats. JPEN. Vol:13,No4:382-386, 1989.

23. Fox PF & Sweeny PD. Dairy Chemistry and Biochemistry .1998. Elseiver Applied Science Pub. London.

24. Cribb PJ , A.D. Williams, A. Hayes, M.F. Carey. The effect of whey isolate and resistance training on strength, body composition, and plasma glutamine levels. 34 (5) A1688, 2002

25. Cooke M B et al., The effects of dietary supplements whey isolate and creatine on strength and Fatiguability in rat skeletal muscle. Proc. Aust Health and Medical Research Congress. www.nhmrc.gov.au A1218, Nov. 2002.

26. Rybalka E. et at., Creatine supplementation improves sarcoplasmic reticulum function in dystrophic skeletal muscle. Proc. Aust Health and Medical Research Congress. www.nhmrc.gov.au A2403, Nov. 2002

27. Smith G J. et al., The effects of dietary supplements creatine and whey isolate on indices of muscle oxidative capacity. Proc. Aust Health and Medical Research Congress. www.nhmrc.gov.au A1223, Nov. 2002.

28. Clare DA and HE Swaisgood. Bioactive Milk Peptides: A Prospectus. J. Dairy Sci. 83:1187-1195. 2000.

29. Watford M. Does glutamine regulate skeletal muscle protein turnover? TIBS 14:1-4.1989.

30. Bowtell JL, K Gelly, M L Jackman, A Patel, M Simeoni, and M J Rennie. Effect of oral glutamine on whole body carbohydrate storage during recovery from exhaustive exercise. J.Appl.Physiol.86;6:1770-1777, 1999.

31. Rennie MJ et al. Glutamine metabolism and transport in skeletal muscle and heart and their clinical relevance. J.Nutr. 126: p1142S-1149S, 1996.

32. Parry-Billings,.et al. A communicational link between skeletal muscle, brain and cells of the immune system. Int.J.Sports Med.1,Suppl 2:S122-S128,1990.

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TweetSo what is VP2 whey isolate? Is that the same whey found in your general protein shake? or is there a specific type they are referring to?

[FUZO]

TweetScientifically Proven VP2 Whey Isolate - The World's Most Powerful Muscle-Building Protein!

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• Pure Whey Peptide Isolate
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• Gram for Gram More Protein Than Any Other Protein Made

Protein is protein, right? WRONG! That type of foregone thinking will stop your progress dead in its tracks.

Protein is the critical nutrient responsible for tendon, ligament, and muscle strength. The more effective the protein is at nourishing and supporting the recuperation and growth process of these critical links, the more injury-free strength, power and lean muscle growth you will be able to produce.

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This breakthrough study showed that VP2 Whey Isolate increased strength in subjects 156% greater than other proteins! And this same study revealed VP2 produced over 615% more lean muscle growth while at the same time promoting a reduction in body fat!

Your muscular growth and strength potential is only as good as the nutritional support you provide your body. Feed it sub-par protein and you’ll get sub-par results. This is not opinion, this is scientific fact.

Flashback to 1992

In 1992 AST Sports Science revolutionized the sports nutrition world by introducing the first whey protein supplement. Since then, building maximum muscular strength has taken on an entirely new dimension.

Fast-Forward to 2001

Literally 9 years in development, VP2 Whey Isolate breaks new ground in the strength building supplementation.

How VP2 Works - The Science

VP2 has enhanced absorption kinetics that shuttle large amounts of the amino acids essential for protein synthesis directly into muscle and other tissues. This enhanced delivery system relieves the metabolic burden on muscle having to supply all organs and tissues with these amino acids. This leaves a more potent supply of critical amino acids within muscle and promotes a more constant, uninterrupted state of protein synthesis, cell volume, and muscle anabolism.

VP2 creates a high level of cysteine within the bloodstream. Research has shown this to be essential to the protein regulation process within the body. A high and constant supply of cysteine channels protein metabolism toward muscle growth and away from muscle breakdown. VP2's cysteine supply relieves the burden on muscle, enhancing muscle anabolism and strength. VP2 is also high in cystine (two cysteine amino acids joined together). This dipeptide is extremely rare in other foods and protein supplements. It is critical to the formation of glutathione within the body.

Glutathione is the centerpiece of all antioxidant and detoxification defense systems within our body and is the third biochemical pathway that leads to muscle growth and strength increases.

The research on glutathione's relationship with muscle is clear. Heavy and intense training lowers glutathione levels. Increasing cellular glutathione leads directly to increases in muscle mass and strength. VP2 promotes elevated glutathione levels for dynamic increases in strength and muscle mass.

The Research . . .

Research recently completed on VP2 Whey Isolate has just been presented at the 2002 American College of Sports Medicine's annual conference, and the results are nothing short of amazing.

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Tweetthat is interesting stuff there guys. Thank you for the posts

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Tweetyup, what FUZO said

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TweetThank you!

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TweetWhere can you buy VP2?