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Advanced Muscle Gain Techniques

AIMS

  Muscle hypertrophy hierarchy   Protein feeding strategies •  Refractory period •  Leucine threshold

  Energy Intake •  Considerations when determining a calorie surplus •  Rates of weight gain •  Overfeeding / Minimising fat gain

Key Considerations for Muscle Hypertrophy

Factors that we can manipulate

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Energy Balance/Calories

  “Once individual protein requirements are met, energy content of the diet has the largest effect on body composition.” – Rozenek et al, (2002)

  Without nitrogen, there is no protein   Inadequate energy doesn’t undermine muscle gain if protein is adequate

Muscle Hypertrophy Hierarchy

Adherence

Macronutrients

Permissive Nitrogen

Protein Frequency

Energy Balance

Ergogenic Aids

Nutrient Timing

CHO FAT PRO

Total

Protein

Protein Quality

Micronutrients

Rates of Weight Gain Should we be trying to minimise fat gain?

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  Rates of weight gain – Significantly slower than fat loss   Calories •  Monitor Body Weight

  Very individual •  Due to NEAT and other non-volitional expenditure

  Aim for a 200-300 kcal surplus to begin with •  Ultimately, best practice is to trial and error to find sweet

spot

Considerations for a calorie surplus

James Krieger, Weightology

Minimising Fat Gain

  During periods of energy surplus  De novo lipogenesis •  conversion of non-fat sources of energy, to fat

  Goal is to minimise net MPB •  Whilst increasing MPS

  Exercise •  30min cycling at 50%, 80%, then 30min work output performance trial

  24 weeks •  80 g of CHO (Control) or 2 g of LCLT plus 80 g of CHO (Carnitine) x 2.d

  Muscle TC increased from basal by 21% in Carnitine (P < 0.05), and was unchanged in Control.

  At 50% Carnitine group utilised 55% less muscle glycogen compared to Control and 31% less pyruvate dehydrogenase complex (PDC) activation compared to before supplementation

  First study to demonstration that human muscle TC can be increased •  Muscle glycogen sparing during low intensity exercise •  Better matching of glycolytic, PDC and mitochondrial flux during high intensity exercise, thereby reducing muscle anaerobic ATP production •  These changes were associated with an improvement in exercise performance.

Wall et al. (2011)

Minimising Fat Gain – L-Carnitine

Control +2.4kg

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Muscle gain during Caloric Deficit

  Control: 1.2g/kg protein vs. PRO Group: 2.4g/kg protein •  Hypocaloric conditions (~ 40% reduction) •  4 week intervention in trained men •  Resistance and anaerobic exercise 6 d/wk

  Fat mass decreased in both groups •  Significantly greater fat loss in the PRO group

  LBM •  PRO group (+1.2kg) CON group (+0.1kg)

 Also see Garthe et al. (2011), Haakonssen et al. (2013), Josse et al. (2010)

Longland et al. (2016)

Muscle Gain during a Caloric Deficit

Adapted from Longland et al. (2016)

PROCON

20-2-4-6

(kg)

*

*

BM

LBM

FM

Total Protein

  Only indirectly relevant for muscle gain •  Total protein is an indirect consequence of other more

important factors i.e. frequency and LT

  Muscle retention   Health and disease •  Satiety •  Weight Loss

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Protein Frequency Distribution

Protein Frequency

  MPS response to a 1.7-fold increase in [plasma AA] •  Intravenous infusion of 162 mg/kg BW/hr of mixed AAs •  MPS estimated during a basal period (2.5 hr) •  Then at 0.5-4 hr intervals for 6 hrs of AA infusion

  Results •  Increase in the availability of plasma AAs took between

30 min & 1 hr to have any measurable effect on MPS •  MPS was markedly stimulated by ~2.8-fold for 1.5 hrs •  No sig. difference from the basal value for the succeeding

4 hrs

Bohé et al. (2001)

Adapted from Atherton & Smith (2012)

‘Muscle Full’ effect

0

0

50

100

200 100 300 400

Time (min)

Dat

a Sp

an %

Insulin

AAs and mTOR

Muscle Full

MPS

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‘Muscle Full’ effect

  Anabolic response to feeding is a transient process   Once enough protein is provided to saturate the muscle, the ‘muscle full’ effect is as follows: •  Following a lag period of ~ 30 mins, MPS increases (~ 3-

fold) •  MPS peaks at ~ 1.5 hr before returning to baseline by 2 hr •  This occurs DESPITE continued increased availability of

circulating AAs and sustained anabolic signalling

  The muscle becomes refractory to stimulation despite sustained elevations of AAs ‘muscle full’ effect

Atherton & Smith (2012)

‘Muscle Full’ effect

Adapted from Atherton & Smith (2012)

0 100 200 300 100 200 300Time (min) Time (min) + 24 h

Exercise Bout

0

FSR

Dat

a Sp

an %

0

50

100

FSR

Dat

a Sp

an %

0

50

100Feeding Alone

Feeding Plus Ex Feeding

Alone Feeding 24h Post Ex

Muscle Full Muscle Full

Delaying of the ‘muscle-full’ signal in response to nutrition persists even 24 h beyond a single exercise bout

Adapted from Bohé et al. (2001)

“The results suggest that MPS responds rapidly to increased availability of

AAs but is then inhibited, despite continued AA availability.”

Prot

ein

Synt

hesi

s (%

h-1)

0.30.20.10

During AA infusion (min)

* *

Basal 0-30 30-60 60-120 120-360

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Leucine Threshold Protein per meal

Leucine Threshold

  8 healthy males consumed whey drink •  Bolus (25 g dose) or Pulse (10 x 2.5 g over 3 hours)

  Results – despite matched amino acids (AA), bolus results in a spike in blood level of AA and pulse resulted in more sustained blood AA •  Spikes in blood levels – refractory period •  MPS - Bolus (+95 %) Pulse (+42%)

Protein amount per feeding

West et al. (2011)

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Intra vs Extracellular leucine threshold?

  Following infusion of a mixed solution of amino acids muscle protein synthesis was measured by incorporation of labelled PHE and LEU into muscle protein

  Human MPS is modulated by extracellular, not intracellular amino acid availability

Bohé et al. (2003)

Cha

nge

in m

uscl

e pr

otei

n sy

nthe

sis

(%)

+100

+50

0

+100

+50

0

1.0 1.5 2.0 2.5 3.0 3.5

Intramuscular

Extramuscular

43.5 mg.kg-1h-1

Basal

87 mg.kg-1h-1

261- mg.kg-1h-1

43.5- mg.kg-1h-1

87 mg.kg-1h-1 162 mg.kg-1h-1

261 mg.kg-1h-1

Concentration of AA (mmol/l)

Basal

Protein Sources and Amino Acid Profiles Impact Whey - MyProtein

(100g) Casein Micellar - MyProtein

(100g) Soy

(100g) Almonds

(100g)

Protein 82g 88g 80.7g 21.2g

Alanine 5.0g 2.5g 3.6g 1.0g

Arginine 2.1g 2.6g 6.7g 2.5g

Aspartic acid 11.0g 5.8g 10.2g 2.9g

Cysteine 2.2g 0.6g 1.0g 0.2g

Glutamic acid 18.1g 17.0g 17.5g 6.8g

Glycine 1.4g 1.4g 3.6g 1.5g

Histidine 1.7g 2.1g 2.3g 0.6g

Isoleucine 6.4g 4.1g 4.2g 0.7g

Leucine 10.6 7.7g 6.8g 1.5g

Lysine 9.6g 6.3g 5.3g 0.6g

Methionine 2.2g 2.0g 1.1g 0.2g

Phenylalanine 3.0g 3.7g 4.6g 1.1g

Proline 5.5g 7.4g 5.0g 1.0g

Serine 4.6g 3.8g 4.6g 0.9g

Threanine 6.7g 3.3g 3.1g 0.6g

Tryptophan 1.4g 1.0g 1.1g 0.2g

Tyrosine 2.6g 3.8g 3.2g 0.5g

Valine 5.9g 5.0g 4.1g 0.8g

Whey (100g)

Casein (100g)

Soy (100g)

Almonds (100g)

Protein 82g 88g 80.7g 21.2g

Leucine 10.6 7.7g 6.8g 1.5g

Protein Timing

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Protein Timing

Early ‘spike’ in post-exercise [Leucine]

West et al. (2011)

Bolus Pulse

BOLUS (1 x 25g)

PULSE (10 x 2.5g)

Myofibrillar Protein Synthesis Bolus vs Pulse

Adapted from West et al. (2011)

Bolus Pulse

Fasted 1-3h 3-5h

Myo

fibr

illar

FSR

(%�h

-1)

0.080.060.040.020.00

**

*

✚

✚

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Anabolic Window of Opportunity

Adapted from Burd et al. (2009)

Mus

cle

Prot

ein

Synt

hesi

s

(Arb

itrar

y U

nits

)

Rest 3h 24h 48h

Fed Fasted

What does this mean in real life?

  Feeding in the post-exercise period is required to bring about a positive protein balance: •  Protein Synthesis > Protein Breakdown

  Increased sensitivity to protein feeding for at least 24h after exercise   Early post-exercise protein provision is more beneficial in promoting hypertrophy •  0.25g/kg (~20-30g) of rapidly absorbed protein

consumed immediately after training enhances MPS rates

Whey - Don’t overplay the benefits

Reidy et al. (2016)

  Protein supplementation has minimal effects on muscle adaptations during resistance training

  Protein blend vs WPI vs Maltodextrin •  All treatments increased LBM •  Although protein supplementation minimally

enhanced gains in LBM of healthy young men, there was no enhancement of gains in strength

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Carbohydrates Insulin Anabolism

Which of the following would be most anabolic and anti-catabolic post training?

A. 40g Whey Alone

B. 40g Whey + 40g Glucose

C. 40g Whey + 80g Glucose

D. B = C > A

E. A = B = C

Carbohydrate and Protein

Beelen et al. (2007)

Co-ingestion of carbohydrate with protein does not further augment post exercise muscle protein synthesis

120

100

80

60

40

20

0

Plas

ma

insu

lin c

once

ntra

tion

(mU

. L-1

)

*

120

100

80

60

40

20

0

120

100

80

60

40

20

0

Breakdown Synthesis Oxidation Net-balance

ųm

ol/p

heny

lala

nine

. kg-1

. h-1

PRO PRO+LCHO PRO+HCHO

PRO PRO+LCHO PRO+HCHO

FSR

(%h-1

)

PRO

PRO+LCHO

PRO+HCHO

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CHO not essential post exercise

  When protein intake is of sufficient quantity to maximize MPS the hyperaminoacidemia/hyperinsulinemia is sufficient to fully inhibit MPB   5 mU/L insulin required for maximal AA induced PS   30 mU/L insulin required to reduce leg PB by over 50% and increase net protein balance •  Concentrations above this are not further inhibitory for

PB

Greenhaff et al. (2008)

Co-ingestion of CHO and PRO

  Carbohydrate does not augment exercise-induced protein accretion versus protein alone

“The concurrent ingestion of 50 g of CHO with 25 g of protein did not stimulate mixed MPS or inhibit MPB more than 25 g of protein alone either at rest or after resistance exercise.”

Adapted from Staples et al. (2015)

PRO PRO + CARB

NON-EX EX

NON-EX EX

A

B

MPS

(%�-

1 )

MPB

(%�-

1 )

0.120.080.040

0.080.040

*

*

Dietary Fat Fat Anabolism

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  Immediately after training, WHOLE milk is better than SKIMMED milk for recovery

True or False?

Adapted from Elliot et al. (2006)

7550250

FM WM IM

Uptake/Ingested

Thr

%

*

“These results suggest that whole milk may have increased utilization of available amino acids for protein synthesis.”

FM - 237 g of fat-free milk WM - 237 g of whole milk IM - 393 g of fat-free milk isocaloric with the WM

Lower Dietary Fat Intakes

  Are correlated with reduced resting serum testosterone concentrations   In males •  Hamalainen et al. (1984); Reed et al. (1987); Volek et al. (1997)

  In females •  Goldin et al. (1994); Ingram et al. (1987)

  Individuals consuming a diet containing 20% fat compared with a diet containing 40% fat have significantly lower concentrations of sex steroid hormones - Hamalainen et al. (1984)

  Cholesterol & strength gain – Reichman et al. (2008)

Theoretical Model of Maximal Muscle Gain

Based on current evidence

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Concepts and Outcomes   Leucine threshold for maximally stimulating MPS •  0.3-0.5g/kg Protein or 2.5-3.5g of Leucine – Rahimi (2011)

  Refractory period •  Optimal number of feedings – Stark et al. (2012)

  Maximally reducing MPB •  Energy intake? Protein? Protein Type?

  Satellite cell proliferation •  Aka… creatine – Oslen et al. (2006)

  Anything that allows effective/enhanced training •  Carbohydrates – Staples et al. (2015)

•  Supplements

  Optimize Hormones?

How much protein for maximal hypertrophy?

  REGULAR servings of protein (4-6 servings/day)   During a surplus/maintenance   Meals •  2-3 x 0.4-0.5g/kg

  A recovery shake… •  0.3g/kg

  Plus a slightly larger bolus before bed… •  1 x 0.5-0.6g/kg = 1.8 – 2.4g/kg •  Or sustained slow release protein e.g. casein

  Stay upper end during a deficit…

Other Considerations

  Sleep – Brandenberger et al., (2000)

  Nutrient sufficiency – Lukaski et al., (2001)

  Energy availability •  Hormonal implications – Loucks, (2003)

  Supplementation •  Fish oils – Smith et al., (2010)

•  Vitamin D – Owens et al., (2015)

•  Creatine – Candow et al., (2011)

•  Caffeine – Astorino et al., (2010)

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  To optimise maximal muscle gain: •  Aim for 4-6 protein feeding/day •  Ensure each serving contains 0.3-0.5g/kg Protein or

2.5-3.5g of Leucine •  Eat in a slight calorie surplus

  It may be prudent to periodise carbohydrate around training to maximize training quality/performance

SUMMARY