Issue link: http://cp.revolio.com/i/771993
Abby's Magazine - Volume 5 Issue 1| Page 69 individuals; 3 high-quality leucine- rich proteins, such as whey, may be par cularly important for the elderly to maximize muscle protein synthesis as well. Further, consuming whey not only immediately following your workout but also for up to 48 hours a er resistance exercise may s ll offer some benefit: "...since resistance exercise increases MPS for up to ~48 h [hours] consump on of dietary amino acids 24- 48 h post-exercise recovery would also likely convey the same synergis c effects on MPS [muscle protein synthesis] as those that are observed when amino acids are provided immediately a er resistance exercise. The synergis c enhancement of pre-exis ng resistance exercise-induced eleva ons in MPS by protein provision is greatest immediately post-exercise and wanes over me, but may s ll be present up to 48 hours later. We have recently shown that feeding 15 g of whey protein, a less than op mally effec ve dose of protein for maximizing MPS, ~24 h a er acute resistance exercise results in a greater s mula on of ...protein synthesis than the same dose provided at rest. ...We propose that there is, at least in young individuals, an extended 'window of anabolic opportunity' beyond the immediate post-exercise period that persists for at least 24 h..." A recent study published in the journal Medicine and Science in Sports & Exercise demonstrated that consuming whey protein (20g protein / serving) 30 minutes before resistance training also boosts your body's metabolism for as much as 24 hours a er your workout. In prac cal terms, consuming 20 grams of whey protein before exercise and another serving a erward will most likely yield the double benefit of increasing both fat burning and muscle build-up at the same me. Intermittent Fasting: Another Way to Boost HGH Naturally Just as combining whey protein with high-intensity exercise appears to work together synergis cally to boost HGH produc on, so too does exercising while in a fasted state. Research has found that fas ng raised HGH by 1,300 percent in women and 2,000 percent in men! And the combina on of fas ng and exercising maximizes the impact of cellular factors and catalysts (cyclic AMP and AMP Kinases), which force the breakdown of fat and glycogen for energy. It's important to realize that this fitness- enhancing strategy is more about the ming of meals, as opposed to those fad plans where you essen ally "starve" yourself for several days in a row. On intermi ent fas ng, the longest me you'll ever abstain from food is 36 hours, although 14-18 hours is more common. You can also opt to simply delay ea ng. For example, skipping breakfast may be just the step to get you off a plateau in your fitness rou ne. Personally, I've revised my own ea ng schedule to eliminate breakfast and restrict the me I eat food to a period of about six to seven hours each day, which is typically from noon to 6 or 7 pm. Intermittent Fasting for General Health and Longevity There's plenty of research showing that fas ng has a beneficial impact on longevity in animals. There are a number of mechanisms contribu ng to this effect. Normalizing insulin sensi vity is a major one as insulin sensi vity is cri cal for the ac va on of the mTOR pathway, which along with IGF-1 plays an important part in repairing and regenera ng your ssues including your muscles and thereby counterac ng the aging process. The fact that it improves a number of potent disease markers also contributes to fas ng's overall beneficial effects on general health. Even if you take the exercise component out, modern science has confirmed there are many good reasons for fas ng, including: • Normalizing your insulin sensi vity, which is key for op mal health as insulin resistance (which is what you get when a er prolonged periods of over-secreted and elevated insulin) is a primary contribu ng factor to nearly all chronic disease, from diabetes to heart disease and even cancer • Normalizing ghrelin levels, also known as "the hunger hormone" • Promo ng human growth hormone (HGH) produc on, which plays an important part in health, fitness and slowing the aging process • Lowering triglyceride levels • Reducing inflamma on and lessening free radical damage Tying it All Together Whether you seek to op mize your athle c performance or health and longevity, incorpora ng 1-3 sessions of high-intensity exercises per week will help you achieve your aims by significantly boos ng HGH produc on. Adding intermi ent fas ng can kick it up another notch. The same cannot be said for your diet, however. Whereas carb-loading can be useful for professional athletes, those seeking health and longevity will not benefit from this strategy. On the contrary, severely limi ng sugars and grains is part and parcel of any diet designed to op mize overall health and prevent chronic disease. Furthermore, it's important to note that consuming fructose within two hours prior to or a er high-intensity exercise will nullify HGH produc on... So carb-loading while doing Peak Exercises will amount to wasted effort.