Nutrition
After talking about calories, cortisol, insulin and determining the right calorie intake for diet and muscle building in the first part of this article, in this second part we will look at calorie intake for muscle building and the optimal amounts of the macronutrients protein, carbohydrates and fat. We will then look at how the meals of the day should be composed depending on the training time.
The right calorie intake for optimal muscle building
If you gain more than a certain amount of weight, you are likely to gain a significant amount of fat. If you are natural, then you cannot force your body to build muscle faster than your physiology allows.
Dr. Fred Hatfield had a chart that showed how much muscle you could build per week. For men, this averaged 0.25 to 0.5 pounds per week and for women about half of that.
This is accurate for most people. And if you are more advanced, these figures are even lower. An average man can hope to build 20 to 25 kilos of muscle above what his normal adult weight would be. Here we are talking about pure muscle mass. You can of course gain more weight.
There are also exceptions. People with a particularly good genetic predisposition for building muscle (lower myostatin expression, naturally higher testosterone and IGF-1 levels, as well as the ACTN3 RR gene variant) can build more muscle.
People with a correspondingly poor genetic predisposition (the opposite of what I have just described) can count themselves lucky if they manage to build 7 to 8 kilos of muscle during their training career.
It is certainly possible to build muscle without gaining fat. This requires a tremendous amount of precision and control over every variable - stress, recovery, nutritional intake, training, NEAT, etc. - and even if everything falls into place, it can slow down the process.
Even though we don't want to get fat when we build muscle, a small amount of fat gain makes it easier to build muscle. This is not because fat makes you more muscular, but because adequate food intake ensures that you get plenty of nutrients to build muscle.
If you are trying to build muscle, you should aim for a weekly weight gain of 0.5 to 1 pound. This will minimize fat gain and there will be some increase in water weight, muscle glycogen and fat.
- If you are gaining between 0 and 0.49 pounds per week, then you should increase your calories by a factor of 2. For example, you could go from 33 x body weight in kilos to 35 x body weight in kilos.
- If you are losing weight, then you should increase your calorie intake by a factor of 3 to 4.
- If you gain more than 2 pounds per week, you should reduce your calorie intake by a factor of 1.
- If you gain between 1 and 1.9 pounds per week, then it's a matter of choice. You can either maintain your calorie intake or reduce it by a factor of 0.5 to 1.
If you need to increase your calorie intake, increase protein, carbohydrates and fat equally. For example, if you need to eat 250 kcal more, then you should add 84 calories in the form of protein (21 grams), 84 kcal in the form of carbohydrates (21 grams) and 84 kcal in the form of fat (9 grams) to your daily diet
The protein intake
A high protein intake is the second most important element when it comes to achieving positive changes in the body during both a fat loss phase and a muscle building phase.
During a muscle-building phase, a greater proportion of your weight gain will be muscle (rather than fat) if you consume a higher percentage of protein. During a fat loss phase, higher protein consumption will allow you to better maintain your muscle mass, or even build muscle, meaning your weight loss will be mostly fat.
But here's the catch: if you're natural, it's not about consuming as much protein as you can. You only have a limited capacity to build muscle. Too much protein will therefore have no additional benefit and could even reduce the anabolic effect of protein by increasing deamination and the conversion of amino acids into glucose.
Chemically assisted exercisers don't really have this problem as anabolic steroids increase protein synthesis 7 days a week for 24 hours, allowing them to use a much greater amount of protein to build muscle. This is also the reason why professional bodybuilders are sometimes seen eating 400 grams or more of protein per day.
During a mass-building phase, a protein intake of 2.2 to 2.7 grams per kilogram of body weight is recommended for naturals. During a fat loss phase, you can even go up to 2.7 to 3.2 grams of protein per kilogram of body weight.
Higher protein consumption during a fat loss diet is a good approach that can reduce potential muscle loss and help maintain stable blood sugar levels, which in turn will lower cortisol levels.
Carbohydrate intake
It's hard to build muscle at an optimal rate if you're natural and not eating enough carbohydrates. I'm not saying you can't build muscle if your protein and calorie intake is high enough - but it will be much harder.
How many carbohydrates should you consume in the window of time around your workout? And aren't muscles ultimately built from protein?
The latter is true, but carbohydrates and the insulin release associated with them lead to an increase in mTOR expression through training. If you consume carbohydrates before and during training, then mTOR will be activated more than without carbohydrates. And the more you activate mTOR, the greater the increase in protein synthesis rate will be as a result of training.
This is important for natural trainers who need to stimulate their protein synthesis through their training. While chemically supported exercisers will also benefit from carbohydrates around their training sessions, they don't need as much of this as they already get a strong increase in protein synthesis from the steroids they use.
Carbohydrates around your training sessions also have other benefits that will positively influence your muscle growth. For example, carbohydrates before and/or during training will reduce the release of cortisol.
During training, the main role of cortisol is to mobilize nutrients to provide energy for the training session. And during exercise, glucose is the most efficient source of energy (yes, even more efficient than ketones). The more energy you need, the higher your cortisol release will be.
If you consume easily absorbable carbohydrates such as branched-chain cyclic dextrin before and during your training session, then you won't need to mobilize as much stored glycogen, which means your body won't need to release as much cortisol - and less cortisol means more growth.
Eating carbohydrates around your training sessions also increases your capacity for higher training volume (more readily available energy, less cortisol) and growth as a result.
Carbohydrates and IGF-1 levels
Low carbohydrate diets can lower levels of systemic IGF-1. This has been well documented in numerous studies. This is probably due to the fact that your body needs both growth hormone and insulin to produce IGF-1.
These do not have to be present at the same time. One theory is that insulin makes the liver more sensitive to the production of IGF-1 when growth hormone is released. Why is this important? Because IGF-1 is the most anabolic hormone in the body.
You don't need huge amounts of carbohydrates throughout the day, but stimulating an insulin release once or twice a day will certainly support the muscle building process.
Carbohydrates and stress management
Another benefit of carbohydrates is that they can help you better manage stress and anxiety by increasing serotonin release and lowering cortisol and adrenaline levels. Carbohydrates can indeed help you relax.
The link between carbohydrates and serotonin is well known and probably the reason behind the term 'feel good foods'. When you are sad, you tend to eat junk and you feel better. This is probably because what you eat increases serotonin levels.
We have two key amino acids - tyrosine and tryptophan. Tyrosine is a precursor to dopamine (which boosts the nervous system) and tryptophan is a precursor to serotonin (which has a calming effect).
When you eat protein, both amino acids are present in the digestive tract and can compete for absorption and transportation. The more carbohydrates you eat with protein, the more tryptophan is favored. If you eat fewer carbohydrates relative to the protein you consume, tyrosine is preferred.
By consuming more carbohydrates with your protein, you promote the production of serotonin, which calms the brain, reduces anxiety and lowers cortisol levels. If you eat protein and few (or no) carbohydrates, you will release more dopamine, which has a stimulating effect.
Eating carbohydrates will also lower your cortisol levels. Eating carbohydrates will keep your blood sugar levels higher, reducing the need for cortisol release.
Last but not least, by reducing your cortisol levels you will also reduce your adrenaline levels. Cortisol increases the conversion of noradrenaline into adrenaline. So you can use carbohydrates to lower your cortisol levels and relax.
The right amount of carbohydrates per day
Depending on your insulin sensitivity, carbohydrates should make up 40 to 60% of your non-protein calories - your daily calorie intake minus the calories you consume in the form of protein.
So if you eat 2200 kcal per day and your protein intake is 250 grams (250 grams of protein = 1000 kcal), that leaves you with 1200 kcal of non-protein calories per day.
- 40% of 1200 kcal is 480 kcal or 120 grams of carbohydrates
- 50% of 1200 kcal is 600 kcal or 150 grams of carbohydrates
- 60% of 1200 kcal is 720 kcal or 180 grams of carbohydrates
The rest of your non-protein calories should be fat.
The more body fat you carry around, the closer your carbohydrate intake should be to 40%, and the leaner you are, the closer it should be to 60%. When I put one of my clients on a diet, we start with fewer carbohydrates. As the diet progresses, the carbohydrate intake usually increases.
Carbohydrate timing
The most important time to consume carbohydrates is around your workout. Immediately before or during your workout you should consume up to 50% of your daily carbohydrate intake. I would take a maximum of 90 grams here. The average is 40-60 grams.
The other time when carbohydrates are most important is in the evening. This may sound counterintuitive, but to maximize recovery, muscle growth and quality of life, this is the best option. This will help you relax at the end of the day and lower cortisol levels. You should not consume your carbohydrates with meals before your training session. Why? Because you want to boost dopamine production so that your nervous system is more activated during exercise.
So if you train at 4pm, you could plan your carbohydrates as follows:
- Breakfast: Protein and fats
- Lunch: Protein and fats
- Snack: protein and fats
- Training nutrition: protein and carbohydrates
- Dinner: Protein and carbohydrates
- Snack: Protein and carbohydrates
The most important rule is: No carbohydrates at pre-workout meals (except immediately before and during training) - and divide your carbohydrates between training time and post-workout meals.
Include carbohydrates in the last two meals of the day to help you relax. Eating carbs at lunchtime could rob you of your mental sharpness when you need it most. If you consume carbohydrates before and during your workout, then you won't need any more carbohydrates after your workout.
In our example above, we consume 2200 kcal, 250 grams of protein and 150 grams of carbohydrates per day. This could look like this throughout the day:
- Breakfast: 40g protein and fat
- Lunch: 40g protein and fat
- Snack: 40g protein and fat
- Training: 40g protein and 60g carbohydrates
- Dinner: 40g protein and 60g carbohydrates
- Snack: 40g protein and 30g carbohydrates
During a mass-building phase, we often add protein and carbohydrates after training, as we generally consume more carbohydrates and calories during this phase.
Carbohydrate types
So far, everything I've said seems to fit with the IIFYM (if it fits your macros) nutritional strategy, where you can eat any food as long as you meet your macronutrient requirements. However, food quality also plays a role in making optimal changes to your body composition.
If you take an obese person who eats 6000 kcal per day in the form of junk food and put them on a 2500 kcal diet with 250 grams of protein, then that person will lose weight regardless of the carbohydrate and fat sources. However, if we are talking about a person who is already in good shape and wants to optimize their body, then food quality does play a role.
When it comes to carbohydrates, apart from the carbohydrates around your workout, you should look for a lower glycemic load, which amounts to primarily natural and unprocessed carbohydrates to minimize the insulin spike. When insulin levels are higher, it takes longer for insulin levels to return to baseline. And as long as insulin levels are elevated, fat mobilization is less efficient.
Try these carbohydrates for non-workout times:
- Sprouted grains (Ezekiel bread)
- Oats (oat flakes)
- rice
- Rice noodles
- Quinoa
- Potatoes (all varieties)
- beans
- lentils
- berries
You can consume more carbohydrates during a muscle-building phase and also eat carbohydrates after training.
Fat intake
The amount of fat you should consume per day is quite easy to determine. You calculate your total calorie intake (let's say 2200 kcal), your protein intake (let's say 250 grams or 1000 kcal) and your carbohydrate intake (50% of your non-protein calories, so 600 kcal or 150 grams).
From there, it's just a matter of filling the gap.
- You have 2200 kcal per day.
- Subtract 1000 kcal for the protein.
- Subtract 600 kcal for carbohydrates.
- This leaves 600 kcal for fat.
Each gram of fat has roughly 9 kcal, so 600 kcal corresponds to about 67 grams of fat.
If we look at the previous nutrition plan, it now looks like this:
- Breakfast: 40g protein and 22g fat
- Lunch: 40g protein and 22g fat
- Snack: 40g protein and 22g fat
- Training: 40g protein and 60g carbohydrates
- Dinner: 40g protein and 60g carbohydrates
- Snack: 40g protein and 30g carbohydrates
The daily meal plan
I'm not going to give you a sample meal plan as calorie intake will vary based on your body mass and goals. But once you've done these calculations, it's just plug and play. Depending on the time of day you train, you can plan your meals as follows.
Early morning training (no time for breakfast)
- Training: protein and carbohydrates
- Lunch: Protein and fat
- Snack: protein and fat
- Dinner: Protein and carbohydrates
- Snack: protein and carbohydrates
Training in the morning (with time for breakfast)
- Breakfast: protein and fat
- Training: protein and carbohydrates
- Lunch: protein and fat Protein and fat
- Snack: protein and fat
- Dinner: Protein and carbohydrates
- Snack: protein and carbohydrates
Training in the afternoon
- Breakfast: Protein and fat
- Lunch: protein and fat Protein and fat
- Training: Protein and carbohydrates
- Snack: Protein and fat
- Dinner: Protein and carbohydrates
- Snack: Protein and carbohydrates
Training in the late afternoon
- Breakfast: Protein and fat
- Lunch: protein and fat Protein and fat
- Snack: Protein and fat
- Workout: Protein and carbohydrates
- Dinner: Protein and carbohydrates
- Snack: Protein and carbohydrates
As you may have noticed, I haven't added an evening workout. For a steroid-free exerciser, this is by far the worst time to train.
The effort and the results
Optimal nutrition takes some effort, as precision is much more important for a steroid-free exerciser than for a chemically supported athlete. You have to calculate your calories, your protein intake, your carbohydrates and your fats. You need to weigh your food and you need to adjust your nutritional intake on a weekly basis.
But if you are serious about optimizing your body, this is what needs to be done. If you're happy with "good enough" then you don't need to be meticulous about your diet, but don't be pissed off if your results are mediocre.
https://www.t-nation.com/diet-fat-loss/the-best-damn-diet-for-natural-lifters/
By Christian Thibaudeau
Don't eat like a steroid user
Steroids and other performance-enhancing drugs cannot compensate for a persistently poor diet. You can get fat with steroids too. However, they can change your physiology and compensate for some serious nutritional deficiencies.
A chemically assisted exerciser could diet with minimal calorie intake without losing muscle because the drugs protect their muscle mass. And if a person uses growth hormones, T3, clenbuterol or even DNP, they could achieve the opposite: eat a lot and still get leaner.
A chemically assisted exerciser could also consume 400 grams of protein per day and benefit from the large increase in protein synthesis and use the protein consumed to build muscle. And although they may benefit from a huge protein intake, ironically a chemically enhanced exerciser will also do better on a much lower protein intake than a steroid-free exerciser.
How? Anabolic drugs reduce protein breakdown, which is especially true for steroids such as trenbolone and Dianabol, which are more anti-catabolic than anabolic.
Even though many assisted bodybuilders know a lot about nutrition, many will recommend the same diet to the natural trainee that works for themselves and their steroid abusing clients. This will rarely lead to good results. Natural trainers have different needs, not only in the gym but also in the kitchen. So let's look at these needs. If you are natural, then you will see how you should compose your diet for leanness and gains. But first, let's take a look at the science.
Calories
Any diet that makes you lose fat works by creating a calorie deficit. Simply removing a nutrient such as carbohydrate or fat from your diet will not make you lose fat if you remain in a calorie surplus.
When it comes to losing fat, calorie consumption is an important factor. I have seen many keto dieters and intermittent fasting followers who, despite following these diets strictly for over a year or more, have not come close to being slim.
This doesn't mean that a ketogenic diet doesn't work if you want to lose fat - it means that if you maintain a calorie surplus while on a ketogenic diet, you will build up fat just as you would on any other diet.
However, calories are not the only important factor, especially if you are interested in improving your body composition (your muscle to fat ratio).
Insulin
Many believe that nothing is more important than calorie consumption. These people will even go so far as to say that things like insulin sensitivity and thyroid hormones don't matter. I've even read one expert (who I have the utmost respect for) say that insulin will never make you fat.
Technically speaking, these people are right. Insulin promotes the entry of consumed nutrients into their appropriate storage areas - muscles, liver and fat cells. Insulin will not make you store more nutrients than you eat. This is not possible. So in a way, those who say this are right: it's the excess calories that make you fat, not the insulin itself.
However, if your insulin levels are elevated beyond a certain point, you will not mobilize (burn) fat as efficiently. If your body has produced a lot of insulin after a carbohydrate-rich meal, then insulin levels will remain elevated for longer. As a result, you will remain inefficient at mobilizing fat for longer. Overproduction of insulin is what prevents efficient fat loss.
And this also affects your muscles. Muscle growth benefits from insulin production, especially if your muscle cells have a higher insulin sensitivity than your fat cells. If this is the case, then you will be better at channeling nutrients towards your muscle cells.
Did you understand that? Insulin is not always bad. It's important for muscle growth. If all insulin did was make people fat and it didn't support muscle growth, then bodybuilders wouldn't inject it. But they do - and this should be a strong sign to keto dieters that maintaining low insulin levels is not ideal if you want to build muscle.
Insulin itself is anabolic and anti-catabolic. How? By directly increasing mTOR activation and nutrient uptake by the muscles and also indirectly by increasing IGF-1 secretion by the liver.
So even though calorie intake is key to gaining and losing weight (and building muscle and losing fat), insulin and insulin sensitivity are also important.
Cortisol
People are confused by cortisol and its role when it comes to slimming. On the one hand, it is a hormone that should increase fat loss. It plays a role in breaking down stored energy (glycogen, fat, protein) for energy. As a stress hormone, it prepares your body to cope with stressful situations such as running away from a tiger. The mobilization of energy is one of the most important elements when it comes to coping with stress.
In addition, cortisol increases the body's release of adrenaline by helping to convert noradrenaline into adrenaline. Adrenaline also increases energy mobilization - and it increases the amount of energy you expend.
It is often claimed that cortisol makes you fatter. These people say that increased cortisol levels make you store fat in the abdomen and lower back. However, evidence-based empirical data contradicts these claims.
Here are the facts: Cortisol is a mobilizing hormone. And when it is released acutely and not chronically, it helps with fat loss.
However, if cortisol levels remain chronically elevated, this can hinder your fat loss efforts. How does this work? Mainly by reducing the conversion of the inactive T4 thyroid hormone into the active thyroid hormone T3, which plays a major role in metabolic rate. The higher your T3 levels are, the higher your metabolic rate will be and the easier it will be for you to lose fat.
Chronically elevated cortisol levels reduce the conversion of T4 to T3 and in this way chronically elevated cortisol levels can reduce metabolic rate over time.
This is important for steroid-free exercisers, as any type of dieting and training that leads to excessively high cortisol levels increases the risk of slowing down their fat loss in the long term. An excessive calorie deficit can lead to a chronic increase in cortisol levels and the same applies to a complete avoidance of carbohydrates. The primary function of cortisol is to keep blood sugar levels stable. When blood glucose levels fall (when calorie or carbohydrate intake is too low), cortisol and glucagon are released to bring blood glucose levels back up. Cortisol is also released to mobilize other energy sources.
So the greater the calorie deficit and the lower the carbohydrate intake, the more you risk an increase in cortisol levels.
For a chemically supported trainee this is not a major problem, as the anabolic steroids can compensate for this increase in catabolism by increasing cortisol levels via an increase in anabolism from the steroids.
And if these exercisers are using fat loss drugs, then the influence of cortisol on metabolic rate no longer plays a major role, which is especially true when using synthetic T3.
However, in a natural trainee, a chronic increase in cortisol levels can not only slow down fat loss in the long term, but also make it harder to build muscle or maintain existing muscle mass during a diet. This will become important when we talk about the optimal calorie intake for fat loss or muscle gain.
Your starting calorie intake
Start with 23 kcal per kilogram of body weight during a fat loss diet and 34 kcal per kilogram of body weight during a muscle building phase.
So if you are an 85 kilo exerciser, you would start with 1955 kcal if your goal is to lose fat and 2890 kcal if you are trying to build muscle. Depending on your activity level, these values may change. A person who is very physically active (such as a construction worker) will need a higher calorie intake even during a fat loss diet, while a person with a very high body fat percentage will need fewer calories.
For example, if you weigh 135 kilos with a body fat percentage of 40%, then a calorie intake of 4000 kcal will be up to 700-800 kcal too high. This is the reason why weekly adjustments to calorie intake are crucial.
And if you're serious about achieving optimal body composition changes, then it's important that you measure your food. It's not fun and it's tedious, but how can you adjust your calories by 250 kcal if you don't know how much you're eating? Not to mention that most people tend to underestimate their calorie intake if they don't measure it.
Adjusting your calorie intake
The real key to success is adjusting your calorie intake on a weekly basis. If your goal is to lose fat, then you want to lose the optimal amount of fat. Too little and you'll lose motivation, too much and you'll risk losing muscle and having poor workouts.
As for muscle growth, if you are natural, at a certain point you can't build more muscle by eating more calories. Yes, a calorie surplus will increase your capacity to build muscle and if you eat enough carbohydrates and protein to increase your insulin secretion, then you can increase protein synthesis via mTOR activation. However, your capacity to build muscle is limited by your natural physiology. The approach of extremely increasing calorie intake to build mass does not work very well for the natural trainee.
And what about the chemically assisted exerciser? Mass gain can work extremely well for them. Anabolic steroids and other drugs increase protein synthesis enormously. This means that he can build muscle faster and more than a steroid-free exerciser.
To build muscle you only need protein, but you also need a lot of energy. This is the reason why muscle growth in supported exercisers is closely related to their calorie and protein intake. And the higher the steroid dosage, the more additional food will bring benefits. This is even more true for bodybuilders who use growth hormones.
In addition to this, chemically enhanced bodybuilders who use growth hormones, certain steroids and fat-burning drugs such as clenbuterol will not get as fat as their steroid-free counterparts due to the excess drugs.
Yes, an assisted exerciser can get fat if he eats like a barn burner, but he has more leeway than a natural exerciser. A natural trainee should be more precise in their diet.
Expectations regarding weight loss
You should weigh yourself every 7 days in the morning after waking up. Aim for a weekly weight loss of 2 to 3 pounds. Use your judgment here, of course. If you are already quite slim or not particularly large, then 1 to 1.5 pounds per week may be satisfactory.
And you will probably lose more weight in the first week due to reduced glycogen stores and the water loss this causes. But in general, the 2 to 3 pounds per week is what you should be aiming for if you have a normal or increased body fat percentage. This weight loss will not result in muscle loss and you should be able to continue to train hard.
Such weight loss is fast enough to make a significant change in a reasonable amount of time. If you lose 24 pounds in 12 weeks, you will look like a completely new person.
Reasons why weight loss may stall
As your fat loss progresses and your weight drops, it's possible that the calorie intake you used in the beginning, which initially allowed you to lose 2 to 3 pounds per week, will no longer result in fat loss.
Why? There are several reasons for this:
You're carrying around less body fat
When you have lost 10 pounds, your daily energy expenditure decreases, especially if you are physically active. This is due to the extra weight you carry around with you throughout the day. This increases the amount of energy you use for exercise and physical tasks.
You subconsciously reduce your NEAT (non-exercise activity thermogenesis)
NEAT stands for physical activities that you perform in addition to conscious training - activities such as walking around at work, climbing stairs and carrying shopping bags. If you reduce your calorie intake, your body will try to reduce your calorie expenditure. And when you lose more fat, you become lazier without realizing it. You reduce your NEAT by moving less every day.
Reduced metabolic rate
Although this reduction in metabolic rate is nowhere near as dramatic as many believe, there may be a slight reduction. Some loss of muscle mass is also possible, but this is more related to excessive cortisol levels, which are used to mobilize stored energy.
And if this increase in cortisol levels becomes chronic and excessive, then it can reduce the rate of conversion of T4 to T3 - not greatly, perhaps by 3 to 5%, but this can be enough to stall your progress.
When your fat loss comes to a halt, it means that you are no longer in a calorie deficit. Either you are consuming less energy because you are less active, or your metabolic rate has dropped. However, if you want to keep making progress, then the answer is simple: you need to cut calories.
If an average client of mine loses 2 to 3 pounds per week, then we stay at the same calorie and nutrient intake for the next week
If they don't lose any weight, then we reduce the calorie intake by a factor of 2. This means that instead of multiplying the body weight by 23, we now multiply it by 21. If the next week the weight loss is back to 2 to 3 pounds, then we stick with this amount of calories. If the weight still does not drop, then the calorie intake is again reduced by a factor of 2 (body weight * 19)
If you gain some weight (and have not cheated on your diet), then you reduce your calorie intake by a factor of 3 or even 4.
If you lose 1 to 1.9 pounds, then what to do next is a matter of choice. If the weight loss is closer to 1, then we reduce the calorie intake by a factor of 1. If the weight loss is closer to 1.9, then we do not change the calorie intake during the next week.
Note: Protein intake should not be reduced. The reduction in calorie intake should be in the same proportion of carbohydrates and fat. So if you reduce your calorie intake by 250 kcal, 125 kcal should come from carbohydrates and 125 kcal from fat. Carbohydrates have 4 kcal per gram, so 125 kcal equals about 30 grams of carbohydrates. Fat has 9 kcal per gram, so 125 kcal is about 14 grams of fat. You would therefore reduce your carbohydrates by 30 grams and your fats by 14 grams.
In the second part of this article we will look at calorie intake for muscle building and the optimal amounts of the macronutrients protein, carbohydrate and fat. We will then look at how the meals of the day should be composed depending on the training time.
https://www.t-nation.com/diet-fat-loss/the-best-damn-diet-for-natural-lifters/
By Christian Thibaudeau
Caffeine (1,3,7-trimethylxanthine)
Caffeine is the most commonly used over-the-counter stimulant drug in the world - and for good reason (9). Caffeine is an organic, alkaline substance and a derivative of xanthine. It is primarily found in tea leaves, coffee beans, guarana, various fruits and other sources. Its sister compounds -- theobromine (aka 3,7-dimethylxanthine) and theophylline (aka 1,3-dimethylxanthine) - are primarily found in kola nuts and the cocoa plant. Caffeine is readily available, cheap, relatively safe (when used correctly) and an exceptional performance-enhancing compound.
How does caffeine work?
Caffeine acts as a central nervous system and cardiac stimulant and is often used therapeutically to relieve conditions such as COPD and asthma due to its bronchodilator properties.
It acts as an acetylcholinesterase and phosphodiesterase (PDE) inhibitor, although we are more interested in the latter from a performance enhancement perspective. PDE enzymes are used to break down phosphodiester bonds such as those in cyclic adenosine monophosphate (cAMP) and cyclic guanosine monophosphate (cGMP).
cAMP and cGMP transmit signals from different hormones and other substrates from cell membrane receptors to intracellular target molecules. When these signals are amplified by cAMP and cGMP, metabolic processes are accelerated and this can have dramatic effects on physical and psychological performance.
Primary benefits (10, 11, 12)
- Stimulates carbohydrate metabolism
- Can support fat loss by increasing fat oxidation
- Provides mental stimulation by increasing epinephrine (adrenaline) levels
- Increases oxygen uptake by dilating the bronchi
- Reduces muscle interstitial potassium levels
Possible side effects (usually dose-dependent)
Keeping caffeine intake within the recommended dosage range and using caffeine cyclically should reduce most of these side effects:
- Dehydration, cramping, digestive discomfort
- Headaches, nausea, dizziness
- Frequent urination (caffeine is a diuretic)
- Palpitations
- Increased blood pressure
- Mental problems such as irritability, anxiety, nervousness, depression, etc.
- Reduced fine motor skills
Note: Caffeine is toxic in exceptionally high doses (>5 grams per day) and may even be fatal. For this reason, caffeine should be used like any other drug and not abused.
Who should use caffeine and who should avoid it?
- Bodybuilders
- powerlifters
- Endurance athletes
- Those who are looking for a mental boost
- People suffering from a medical condition (especially heart disease) should avoid caffeine without first consulting their doctor
Recommended time of intake
Caffeine is a relatively fast-acting substance with a short half-life (about 4 to 6 hours assuming your liver is functioning properly), which is why it is recommended to take caffeine about 30 to 60 minutes before training or competition.
If you take caffeine on an empty stomach, it can also be taken 10 to 15 minutes before training, as food slows absorption somewhat. If you prefer to have a pre-workout meal, then I would aim to take the caffeine about one to two hours after said meal (this should help minimize any potential digestive discomfort).
If you train late in the evening, it is advisable to avoid caffeine or limit your caffeine intake, otherwise you may experience sleep disturbances.
Recommended dosage
The general recommended dose to increase performance is 1 to 3 mg of caffeine per kilogram of body weight (13).
Example: If you are an 81 kilogram athlete, your recommended dosage range is between 80 and 240 mg. Within this range, the optimal dosage should be determined by trial and error based on individual goals and individual tolerance.
Cyclical use of caffeine to avoid desensitization
Caffeine can be addictive and the dosage required to enhance performance increases gradually as a habituation effect occurs. This is the reason why most coffee drinkers can drink a triple espresso without feeling anything or only experience a short-lived boost followed by a slump 20 minutes later. When you reach such a point, it is highly recommended to gradually reduce your caffeine intake or to give up caffeine completely from one day to the next (if you can live with the possible withdrawal symptoms for a few days).
The time it takes for your body to wean itself off is not exactly known as there are too many variables at play. A general recommendation is that every 8 to 12 weeks of caffeine use should be followed by 1 to 2 weeks without caffeine (and without other stimulants).
Again, this is a matter of trial and error. If you feel you tolerate caffeine well and are still experiencing positive effects after 4 or 5 months, then listen to your body and continue to use caffeine. If, on the other hand, you feel terrible after just three weeks of caffeine supplementation (with or without your daily dose), then it's time to rethink your approach and reduce or eliminate your caffeine intake for a while.
Caffeine FAQs:
Q: Since caffeine is a diuretic and creatine promotes water retention, I wonder if you can only use one of the two at a time.
A: No. In fact, caffeine has been shown to promote creatine absorption (14). Of course, you need to make sure you stay hydrated.
Q: Does it matter which source of caffeine (coffee, capsules or powder, tea, etc.) I use?
A: No, caffeine is a chemical and synthetic and organic versions work completely identically.
Q: Should I use several servings of caffeine throughout the day or should I only take one large dose per day?
A: This is entirely up to you. It also depends on how much caffeine you plan to take, as large doses of caffeine at once can cause many of the side effects mentioned earlier.
Q: I drink quite a lot of caffeine every day. How do I know if I'm addicted to caffeine?
A: Simply abstain from coffee for a few days and see if you experience a significant decrease in your cognitive and physical performance. If this is the case, then it's time to give up caffeine for a period of time.
Beta-alanine
Structurally speaking, the amino acid alanine exists in the form of two different isomers. Alpha-alanine is one of the 20 amino acids found in many body proteins, while beta-alanine is not used in enzymes or in any protein biosynthesis pathways. Instead, beta-alanine is primarily found in naturally occurring peptides such as anserine and carnosine. The latter is an important dipeptide (consisting of histidine and beta-alanine) in muscle cells, the amount of which is limited by the availability of beta-alanine. Therefore, beta-alanine provides benefits for athletes who are looking to increase their anaerobic and aerobic performance by increasing the concentration of carnosine in their muscles. In addition, beta-alanine is inexpensive and well tolerated.
How does beta-alanine work?
The majority of studies that have concluded that beta-alanine has benefits for athletic performance have shown that this effect is the result of an increase in carnosine levels in muscle tissue (15). The mechanism by which carnosine enhances athletic performance is through the increased buffering capacity in working muscles, which delays the onset of muscle fatigue (16).
Primary benefits
- Increases intracellular carnosine levels
- Delays the onset of muscle fatigue (15)
- Increases the capacity of muscles to perform work, which subsequently supports muscle anabolism (16)
- Promotes vasodilation/pump as carnosine stimulates NO synthase production
Possible side effects
- The primary side effect of beta-alanine is paresthesia, also known as "beta-alanine tingling". This is variable among users and seems to subside by finding the right dosage.
Who should use beta-alanine and who should avoid it?
- Mainly those who perform anaerobically demanding sports such as sprinting or purely training with weights
- bodybuilders
- Powerlifters
- Possibly also those who perform aerobically demanding sports such as long distance running, but there is limited data to support this aspect
Recommended time of intake
Beta-alanine is similar to creatine in that its effects only occur when muscle carnosine levels are significantly elevated, which can take days or weeks. For this reason, it makes sense to consume beta-alanine at times other than around your workout, but for convenience it is usually easier to simply combine it with your other training supplements.
Recommended dosage
- A base dosage of 10 mg per kilogram of body weight should be used to assess individual tolerance. From this dosage, the daily dosage can be gradually increased to 3 to 6 grams per day.
Note: The daily dose should be divided into several single doses so that you do not take too much at once. Large doses can cause paresthesia as a side effect.
Beta-Alanine FAQs:
Q: Why not just use a carnosine supplement instead of beta-alanine?
A: Carnosine is generally less effective than beta-alanine - both in terms of cost and effect (i.e. you would need to use a much higher dose of carnosine to increase intramuscular carnosine levels as much as you would by taking beta-alanine).
Q: I have been taking beta-alanine for a week with no noticeable effect. Should I stop taking it?
A: It can take several weeks for the full effects of beta-alanine to kick in. Therefore, you should give beta-alanine a month or two before making a decision about whether or not to continue using it.
Q: Will this beta-alanine tingling ever go away?
A: The paresthesia caused by bata-alanine can occur every time you take it. However, this side effect usually diminishes over time and can also be reduced with smaller single doses.
L-citrulline (malate)
Citrulline is an alpha amino acid that does not occur in muscle protein but is found in certain proteins. Citrulline can be produced as a by-product of arginine oxidation and the uric acid cycle. It is found in small amounts in the rind of the watermelon and is a popular supplement.
Citrulline has been shown to work synergistically with a number of other supplements, making it the perfect component of a training supplement stack. It is also very safe and not expensive.
How does citrulline work?
The primary mechanism of action of citrulline is an enhancement of nitric oxide-dependent signaling (22). Oral citrulline supplementation has been shown to increase plasma arginine concentrations, thereby increasing the production of arginine metabolites (i.e. nitric oxide, nitrites, ornithine, creatinine, etc.) (22). It provides further benefits by increasing the utilization of other amino acids, particularly BCAAs.
Primary benefits
- Increases intracellular nitric oxide production, which acts as a positive regulator of blood flow and perfusion (23)
- Increases the utilization of essential amino acids during exercise (22)
- Increases the elimination of endotoxins (22)
- Increases growth hormone levels after resistance training more than a placebo (22)
- Reduces/inhibits the increase in plasma insulin levels that usually occurs after high-intensity exercise (24)
Possible side effects
- In some cases citrulline may cause stomach discomfort
Who should use citrulline and who should avoid it?
- Bodybuilders
- Athletes who do aerobic and/or anaerobic sports
- Powerlifters
- All those looking for increased blood flow and pump during training
Recommended time of intake?
- Ideally, citrulline should be taken around 15 to 30 minutes before training
- It can also be taken during and after training if desired
Recommended dosage
- Start with a dose of 6 to 7 grams per day
- If necessary, the dosage can be increased to 15 to 20 grams divided into several individual doses
Citrulline Malate FAQs:
Q: I have heard that citrulline can be taken on an empty stomach. Is this true?
A: In rare cases, taking citrulline with meals can cause digestive discomfort. It is perfectly fine to take citrulline with meals if you can tolerate it.
Q: How long does it usually take to feel the effects of citrulline?
A: This varies from person to person, but acute effects such as the removal of toxins will come about after the first dose. More latent benefits such as strength gains may take a few weeks.
Summary
This is by no means an exhaustive list of supplements you can consider using around your training, but more of a solid foundation that most active people can benefit from. Supplements are constantly evolving and it is certainly wise to try new products if you feel they may have potential benefits for you. Hopefully, these basic supplements can serve as a platform for you to perform better in the gym and achieve your health and fitness goals.
References:
- https://pubmed.ncbi.nlm.nih.gov/9458525/
- https://pubmed.ncbi.nlm.nih.gov/9368278/
- https://www.jbc.org/article/S0021-9258(18)99874-1/fulltext
- https://pubmed.ncbi.nlm.nih.gov/6031321/
- Buford TW, et al. International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int Soc Sports Nutr (2007).
- https://pubmed.ncbi.nlm.nih.gov/16365096/.
- https://pubmed.ncbi.nlm.nih.gov/22391631/
- https://jissn.biomedcentral.com/articles/10.1186/1550-2783-9-20
- https://www.newscientist.com/article/mg18725181-700-coffee-the-demon-drink/
- https://pubmed.ncbi.nlm.nih.gov/18714218/
- https://pubmed.ncbi.nlm.nih.gov/18708685/
- https://pubmed.ncbi.nlm.nih.gov/14634198/#:~:text=The%20present%20data%20demonstrated%20that,(%2B)%2DATPase%20pumps.
- https://pubmed.ncbi.nlm.nih.gov/22569090/
- https://pubmed.ncbi.nlm.nih.gov/9629989/
- https://pubmed.ncbi.nlm.nih.gov/20479615/
- https://pubmed.ncbi.nlm.nih.gov/20671038/
- https://pubmed.ncbi.nlm.nih.gov/19841932/
- https://pubmed.ncbi.nlm.nih.gov/17927294/
- https://www.researchgate.net/publication/24414844_Activation_of_I2-imidazoline_receptors_by_agmatine_improved_insulin_sensitivity_through_two_mechanisms_in_type-2_diabetic_rats
- https://pubmed.ncbi.nlm.nih.gov/19913596/
- http://www.sciencedirect.com/science/article/pii/S0014299999000606
- https://pubmed.ncbi.nlm.nih.gov/20499249
- https://www.researchgate.net/publication/225187246_Citrulline_a_More_Suitable_Substrate_than_Arginine_to_Restore_NO_Production_and_the_Microcirculation_during_Endotoxemia
- https://www.researchgate.net/publication/7101095_L-Citrulline_Reduces_Time_to_Exhaustion_and_Insulin_Response_to_a_Graded_Exercise_Test
Source: https://www.muscleandstrength.com/expert-guides/peri
With the variety of supplements available on the market, it's hard to keep track of them all. This guide takes a look at the most effective of these supplement ingredients and includes recommendations and timing.
In this guide you will learn
- What the anabolic window is and why it's such a hotly debated topic
- What the most popular workout supplement ingredients are and what their benefits are
- When and how much of these supplement ingredients should be used
- Who should consider these ingredients and who should avoid them
- What a good workout stack might look like
Introduction
Looking at the list of workout supplements available can be overwhelming. The sheer number of different products and ingredients can make it difficult to decide, especially for less experienced supplement users. And even though many supplements will have a noticeable effect, there is still the question of whether that effect is worth the money.
Many supplements have value to a certain extent, but you also have to look at the cost-benefit ratio. This guide is intended to serve as a foundation for supplement users who want to get the most bang for their buck when it comes to their supplementation around their training.
The next question is what the scientific literature says about all this. Does it matter if you take your creatine before or after your workout? What happens if you use BCAAs after instead of during your workout? Is the famous anabolic window really that crucial or is it an over-hyped concept in fitness? There are sources and anecdotal evidence to support both the "anabolic window" and "timing is irrelevant" theories. This guide will look at both theories and use the results to determine what you should do before, during and after training from a supplementation perspective.
What exactly is the so-called "anabolic window"?
The anabolic window is a term used to describe the period immediately after training. The general view is that training with weights triggers a variety of acute metabolic responses that have a beneficial effect on nutrient and supplement uptake. One example of this is the body's increased insulin sensitivity (i.e. ability to absorb glucose) following a weights training session (1).
Taking into account the extremism inherent in the supplement industry, many manufacturers use a sound concept (or theory) such as this example and push it to the limits of absurdity in the hope of attracting potential customers. A good example of this is the superfluous amounts of dextrose in certain creatine monohydrate supplements, which are used in the hope of getting more creatine into the muscles. These extrapolations often originate from seemingly practical studies that conclude that a moderate amount of "X" results in a positive outcome for "Y".
The key point here is that correlation does not necessarily imply causation - especially when looking at literature, studies or even anecdotal evidence. If person A uses supplement "X" and has 50 centimeter biceps, this alone does not justify the statement that his arms are the direct result of using that supplement. Likewise, a study that concludes that carbohydrate consumption results in a positive uptake of creatine in muscle tissue does not necessarily imply the need for mega-doses of carbohydrates to maximize creatine uptake.
Coming back to the anabolic window, one should simply be careful to avoid extremes and be skeptical of an "all or nothing" approach to supplementation.
Does the anabolic window even matter then?
The short answer is yes and no. In my opinion, a better way to approach this topic is to look at the anabolic window of opportunity not in terms of its acute effects, but in terms of its impact on ongoing metabolic adaptations. In essence, resistance training does indeed provide an anabolic window of opportunity, but this window does not suddenly open and close. The adaptations your body makes in response to resistance training will last your lifetime if you stick with your training.
Many people will freak out if they forget to take their whey protein and insulin-releasing Waxy Maize Starch exactly 15 minutes after their workout because they fear they are missing the optimal window for their body to use these nutrients. However, I can assure you that this is not the case.
An example of this was illustrated by a meta-analysis of type 2 diabetics and the effects of a resistance training program on their insulin sensitivity. This analysis concluded that several months of training with weights reduced the insulin response to glucose intake without affecting glucose tolerance and increased glucose clearance (2).
In addition, studies have consistently found that the acute responses to resistance training are generally overshadowed by the benefits seen in individuals who consistently stick with such a program.
Evidence suggesting this comes from observations that habitual resistance training causes changes in muscle morphology from glycolytic type IIb fibers to more oxidative type IIa muscle fibers (2). This is a significant adaptation, as type IIa muscle fibers have a higher capillary density than type IIb muscle fibers and are therefore more responsive to insulin.
What does all this mean for the majority of exercisers? In layman's terms, it means that the most significant adaptations and benefits of resistance training come after following a program for an extended period of time. Basically, your body's capacity to use and synthesize nutrients will be enhanced even when you're just sitting around or doing activities of daily living - and not just during the window of time immediately following your workout.
This is not to say that the acute metabolic responses to resistance training are not important. There are certainly short-term benefits of training with weights such as endorphin release, increased GLUT4 expression and better blood flow to skeletal muscles (2). However, it's important to keep the big picture in mind and not stress too much about "missing the opportunity" when it comes to post-workout supplements.
There are still benefits to using the acute reactions to training with weights to your advantage and the rest of this guide will give you an insight into the benefits you can achieve in the gym with a selection of supplements.
Which supplements you should consider around your training
Below is a detailed guide (in no particular order) to some popular supplements that you can consider using around your training. This guide will look at what benefits each of these supplements provide, how they work in the body, what dosages are recommended, who should consider these supplements, when they should be taken and what possible side effects there are.
Creatine Monohydrate
As the two most popular supplements available (for good reason), creatine monohydrate has proven itself over the decades when it comes to training with weights and athletic performance. Creatine is one of the most efficient supplements you can consider when it comes to cost-benefit ratio and safety/tolerability. How does creatine work?
The energy currency of cells is known as adenosine triphosphate (ATP). Basically, your muscles continuously use ATP to do work (i.e. contract). At the same time, ATP needs to be restored to continue supplying your muscles with energy. One way to replenish the depleted ATP stores in your muscles is through the phosphocreatine energy system. This is accomplished by donating a high-energy phosphate from a phosphocreatine molecule to an ADP (adenosine monophosphate) molecule so that a new ATP molecule can be formed.
Primary benefits
- Increases intracellular water levels in muscle cells, which in turn increases protein synthesis (3)
- Increases ATP production, resulting in increased strength/power release (4)
- Acts as a neuroprotective agent, as brain cells rely on ATP for membrane integrity (5)
Possible side effects
- Water retention/cramps (although water retention is beneficial to the muscle building effects of creatine.
- Dehydration (if you don't drink enough fluids)
Who should use or avoid creatine?
- Athletes
- Bodybuilders
- Powerlifters/Strongman competitors
- People with kidney problems or diabetes should avoid creatine supplements
When should creatine be taken?
- Preferably before training, although the time of intake is not so important as long as it is taken consistently to maintain stable creatine levels.
Recommended dosage
- Most studies have concluded that once saturation has been reached, creatine at a dosage of between 3 and 5 grams per day is sufficient to maintain intracellular levels (5)
Note: With creatine, a so-called front load with higher dosages (generally 8 to 10 grams, divided into two single doses) is possible to achieve faster saturation of the cells, although this is not mandatory.
Creatine FAQs:
Q: Does creatine cause kidney damage?
A: No, as long as insanely high doses are not used (and even then it is unlikely). However, creatine could pose a risk to people with impaired kidney function, although there is little evidence that normal doses can cause such problems.
Q: Is it normal that I feel a stronger urge to urinate since using creatine?
A: This is probably due to the unconscious increase in fluid intake and not creatine itself.
Q: It is often claimed that Kre-Alkalyn and creatine ethyl ester are better than creatine monohydrate. Is this true?
A: Contrary to popular belief, these supposedly highly absorbable forms of creatine are actually less bioavailable than the tried and tested creatine monohydrate.
Q: Can I combine creatine with other supplements in powder form?
A: Yes, this is perfectly fine (and in many cases even beneficial).
Branched-chain amino acids (and other essential amino acids)
BCAA (and EAA) supplements have been the center of some controversy over the past few years, as there is evidence both for and against their futile benefits. However, it's hard to dispute the fact that exercisers can benefit from tangible benefits from supplementing with BCAAs and/or EAAs related to the ability of these amino acids to positively regulate the mTOR pathway (6). These supplements are also not too expensive and virtually free of side effects.
How do BCAAs/EAAs work?
The primary mechanism of action of BCAAs/EAAs appears to be related to the fact that L-leucine is a positive regulator of key enzymes in the mTOR pathway (6). L-leucine does not increase muscle protein synthesis sufficiently on its own (it is more efficient in the presence of insulin and other EAAs) (7).
Primary benefits
- BCAAs and EAAs can increase muscle protein synthesis and muscle hypertrophy (6)
- BCAAs and EAAs can promote recovery from muscle damage after exercise and counteract the development of muscle damage during exercise (8)
Possible side effects
- Fatigue and loss of motor coordination (but only in very rare cases)
Who should use BCAAs/EAAs and who should avoid them?
- Athletes
- Bodybuilders
- Powerlifter/Strongman competitors
- People suffering from Lou Gehring's disease or ketoaciduria in response to branched-chain amino acids
Recommended time of intake?
- Most studies have shown positive effects of using BCAAs/EAAs when taken immediately before and after resistance training (8). Some exercisers also take BCAAs/EAAs in small amounts during training, which also works.
Recommended dosage
- The recommended dosage varies based on individual body mass and the ratio of the BCAA blend. A good starting point is to use 10 grams of BCAAs with a 4:1:1 ratio of the amino acids leucine, valine and isoleucine.
- Follow the directions on the label if you're not sure how to best incorporate BCAAs/EAAs into your workout supplementation
BCAA FAQs:
Q: Couldn't I just use whey protein instead of BCAAs/EAAs?
A: The answer depends on what you want to achieve. BCAAs and other free amino acids can be used by the body much faster because they are already in free form and do not need to be digested to a certain extent before they can increase plasma amino acid levels like whey protein.
Q: Do I need a BCAA/EAA supplement if I already consume sufficient amounts of protein?
A: Do you need to? No. Can you still benefit from additional BCAAs/EAAs? Yes. As with virtually any supplement, you need to determine the cost/benefit ratio and find the one that fits your goals. BCAAs/EAAs are generally quite inexpensive and have a whole host of benefits, so it's hard not to recommend them for dedicated strength athletes. In the second part of this article, we'll take a closer look at caffeine, beta-alanine and citrulline.
Source: https://www.muscleandstrength.com/expert-guides/peri
Disclaimer: This article describes extreme nutritional techniques from the golden era of bodybuilding that are not considered healthy eating from today's perspective. This description is purely informative and is not intended for imitation.
Vince Gironda once promoted this diet, which involves eating 36 eggs a day, as one of the most anabolic diets ever. He even once said that 3 dozen eggs a day were equivalent to the effect of a mild Dianabol cycle.
When this extreme form of nutrition reappeared on YouTube some time ago, it led to very controversial discussions. Is it naive to believe Vince Gironda in this regard?
Let's take a closer look at the history of this controversial diet and what science has to say about it.
The original experiment
In the 1960s, Dianabol had just appeared on the bodybuilding scene and numerous scientific articles were published regarding the effectiveness of the compound methandronstenolone (the scientific name for Dianabol) in aiding the healing process in burn victims, with these effects based at least in part on the ability of this compound to generate a positive nitrogen balance (1, 2, 3).
Then in 1975, a medical research article entitled "36 eggs per day in the treatment of severe burns" was published in the British Journal of Plastic Surgery by Hirshowitz and colleagues, demonstrating that eating 36 eggs per day allowed patients to maintain a positive nitrogen balance, which accelerated their healing process (4).
The scientists also found that even when the patients consumed up to 7,000 mg of cholesterol per day, it did not appear to affect their serum cholesterol levels. The scientists theorized that the body's high demands to use fat in patients with severe burns could help maintain normal cholesterol levels.
The doctor who made the connection
A short time later, a member at Vince's gym named Dr. T. K, Desai began experimenting with Vince Gironda's diet plans. He was so impressed with his results that he tried to understand the biochemical processes going on in his body, so he began taking his own blood samples before and after workouts. And it was Dr. Desai who pointed out to Vince Gironda that at the time three dozen eggs were being used on patients with severe burns and this accelerated the healing process of the skin with similar efficiency as the commercial steroid Dianabol.
Vince's special protein shake and the hormone precursor diet
Clearly Vince Gironda and other bodybuilders at the time had been aware of the benefits of eating large amounts of eggs for decades before this study was published.
After the study was published, it didn't take long for Vince Gironda to put one and one together and realize that if three dozen eggs a day could improve the healing process in burn victims by improving nitrogen balance, it could also have a similar anabolic effect in bodybuilders.
In his book "The Wild Physique" he wrote the following:
"The diet for the bodybuilder is in fact quite simple: the bottom line is to get the body into a state of positive nitrogen balance. This is achieved by consuming 30 to 50 grams of high quality protein every three hours to keep blood sugar levels stable and ensure a constant supply of protein to the muscles.
As raw, fertilized eggs are the best (and cheapest) source of high quality protein and can be quickly and easily digested in a mixture of half & half, they are the best source for growth and strength.
This diet will provide a satisfying feeling for the hardgainer due to the stable blood sugar levels. It is superior to the meat, eggs and water diet as you will never really feel hungry or tired.
Because it puts you in a state of positive nitrogen balance (anabolic state) through hormone precursors, it is the best nutritional program for the hardgainer. It is also known as the ultimate muscle-building diet."
Bodybuilders who have used the 36 eggs a day diet
Golden-era bodybuilders like Don Howorth, Bill Grant and Don Peters used the 36 eggs a day method to build muscle, while Arnold Schwarzenegger, Franco Columbu, Ric Drasin, Mike Katz and Rick Wayne ate at least a dozen eggs a day during the bulking phase.
In a MusceMag article, Vince Gironda wrote the following about his protégé Don Peters: "I produce men like Don Peters, who looks better today at 43 than he did when he was 20 years younger and using steroids. I'm willing to put my reputation on the line to prove that steroids are no better than four dozen fertilized eggs, 100 liver pills and 100 amino acid pills a day."
Cholesterol and fats and their effects on cardiovascular disease
The problem with the 36 eggs a day diet is that as soon as it is mentioned, someone always screams "Aren't you worried about your cholesterol levels?" If I had a dollar for every one of those statements, I'd be a billionaire by now. But let's debunk some of the myths about cholesterol at this point.
There are legitimate fears about cardiovascular disease, but its link to dietary cholesterol is no longer supported by science. A recent study review published in the journal Nutrition comes to the following conclusion (5):
"To date, extensive research has failed to support a role for dietary cholesterol in the development of cardiovascular disease. As a result, the 2015-2020 Dietary Guidelines for Americans removed the recommendation to limit daily cholesterol intake to 300 mg per day."
In this study, eggs were considered part of a healthy diet even though they are high in fat and cholesterol. The view that dietary fat can increase the risk of cardiovascular disease requires further explanation.
The type of dietary fat may have different effects in the body, but may be less important as a risk factor for cardiovascular disease than a reduction in carbohydrates and processed carbohydrates.
There is evidence that a significant reduction in cardiovascular disease risk can be achieved by replacing saturated fats with unsaturated fats, particularly polyunsaturated fats (6).
Other studies suggest that saturated fats should be part of a healthy diet and can reduce the risk of cardiovascular disease (7). Research on whether saturated or unsaturated fats are actually risk factors for cardiovascular disease is ongoing.
Eggs, which are a source of dietary cholesterol, contain both saturated and unsaturated fats and have a high nutrient density. Conventional medical wisdom suggests that eggs should be part of a healthy diet for healthy people without an increased risk of cardiovascular disease.
However, if you or your family have a history of cholesterol problems, heart disease or arterial disease, then large amounts of eggs may not be a good idea.
Saturated fats and cholesterol and their impact on testosterone and muscle hypertrophy But what is the impact of fat and cholesterol compared to diets rich in carbohydrates on testosterone levels in healthy individuals?
Well, a recent study published in the journal Nutrition concluded that high consumption of processed carbohydrates - bread and pastries, sweet desserts, etc. - is associated with obesity, hypogonadism, reduced skeletal muscle mass and low serum testosterone levels - which should come as no surprise (8).
In turn, several studies have found that dietary fats can positively affect sperm quality, testicular function and testosterone levels - which wasn't really a surprise either.
For example, one study found that saturated animal fats positively affected serum concentrations of androstenedione, testosterone and free testosterone in healthy men (9). Another similar study found that low saturated fat intake was associated with reduced testosterone production (10).
This study found that men who switched from a diet with 40% fat and high saturated fat to a diet with 25% fat experienced a reduction in total testosterone levels and free testosterone levels, while a subsequent increase in fat intake to the original level caused an increase in testosterone levels.
Figure 1: Differences in testicular volume due to increased amounts of certain nutrients:
- a: Omega 3 fatty acids
- b: Omega 6 fatty acids
- c: Trans fatty acids
Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5312216/
Furthermore, a higher intake of saturated fat was associated with a greater amount of lean body mass!
Several recent studies have also found that diets low in saturated fat reduced circulating testosterone levels (11).
All in all, diets rich in saturated animal fats seem to correlate with high testosterone levels.
But what about cholesterol? Does cholesterol also increase testosterone production in men? Indirect evidence suggests it does. Ketogenic diets, which are rich in saturated fat and cholesterol, led to an overall increase in testosterone levels (12). In a recent 2017 study review, the authors suggested that high cholesterol intake served as a precursor to an increase in testosterone levels in subjects following a ketogenic diet rich in fat and cholesterol - it seems Vince Gironda was right (12).
In addition, diets rich in cholesterol also appear to lead to muscle hypertrophy. Studies have shown that a diet high in cholesterol increased myofibrillar protein synthesis (muscle protein synthesis) compared to a diet low in cholesterol (13). Other studies found that higher cholesterol intake increased strength development.
A 2017 study also found that eating whole eggs increased muscle growth more than eating egg whites - another point in Vince's favor (14).
But why did Vince Gironda recommend raw eggs? To avoid damaging and oxidizing the cholesterol contained in the eggs, which can have a devastating effect on testicular health. Understanding that cholesterol is a precursor to testosterone is crucial in this context - and keeping it intact is important if you want to optimize hormonal health (15). When eggs are cooked, the cholesterol they contain is oxidized, negating the beneficial effects of dietary cholesterol.
A recent study conducted with rats demonstrated that oxidized cholesterol reduced spermatogenesis, organ weight and testosterone production, while unoxidized cholesterol showed none of these effects (16).
In summary, raw eggs provide unoxidized cholesterol that supports testicular function and testosterone production, while cooked eggs - and especially cooked egg yolks - have destructive effects on male hormone production.
The magic egg
In addition to the miracle of saturated fat and cholesterol for optimal testosterone production and muscle hypertrophy, eggs contain other wonderful nutrients that have been shown to increase muscle hypertrophy. Eggs contain natural hormones, egg albimun and follistatin.
Testosterone, androstenedione and other hormones are also found in eggs. A study that looked at the testosterone content of regular supermarket eggs found that one egg contained only 120 ng of testosterone (17). Another study using fertilized eggs found similar levels (18).
In all honesty, it is difficult to say whether this small amount of testosterone can have any anabolic effect. However, eggs contain a significant amount of androstenedione - a precursor to testosterone - and a week of 36 eggs per day is equivalent to 750 mg of androstenedione.
Although studies have shown that administration of androstenedione can increase serum testosterone levels, much higher doses than those provided by the 36 eggs per day diet were necessary.
Egg albumin has also been shown to increase testosterone levels, with whole eggs showing greater muscle-building potential.
Finally, eggs are an excellent source of follistatin, which inhibits myostatin. Myostatin inhibits the growth of muscle cells, so inhibiting myostatin with follistatin is a good idea.
In this context, it is interesting to note that supplement manufacturers have jumped on the egg bandwagon and launched follistatin isolates from fertilized eggs, which contain higher amounts of follistatin. These extracts have been shown to increase lean body mass, strength and speed in men training with weights.
Why should you follow the 36 eggs a day diet?
As Vince Gironda has already said, this is the ultimate muscle building diet. Vince has admitted that in the eighties of the 20th century, bodybuilding nutrition revolved more around the production or access to/from testosterone and other anabolic derivatives. Vince abhorred the use of steroids and preferred to rely on bodybuilding nutrition. In his book The Wild Physique, Vince stated quite clearly that the 36 eggs a day diet is designed to accelerate muscle growth and that this is the primary purpose of this diet.
In the original he said:
"A 36 eggs a day diet can give your body development a boost you didn't think possible. And you will achieve this anabolic effect naturally. In fact, I've made some of my best gains while eating three dozen eggs a day!".
How to do the 36 eggs a day diet correctly
If you decide to try this diet, here is the correct way to do it as described by Vince Gironda. To correctly incorporate 36 eggs per day into your diet, you must follow the correct protocol described by Vince in the book The Wild Physique as follows:
Breakfast : Vince's special protein drink
- 500 ml of a 50:50 mixture of milk and cream
- 12 raw eggs
- 1/3 cup milk and egg protein powder
- 1 banana
Mix 1 to 3 servings of this formula in a blender and drink it throughout the day between meals and before bedtime.
Lunch
- 1 pound of hamburger meat or other meat
- Mixed green salad or raw vegetables
Dinner
- 1-2 pounds of steak or other roasted meat
- Raw or steamed vegetables or salad and cottage cheese
This diet was followed for 6 to 8 weeks. One of Vince's special protein drinks is equivalent to 12 eggs per day and over time the number of these drinks should be progressively increased.
During the first and second week, one portion of this drink should be consumed per day. In weeks three and four, the number was increased to 2 of these drinks per day. During weeks five to eight, 3 special protein drinks of this type should be consumed per day.
Summary
The science suggests that Vince Gironda and Dr. Desai may have been right about the anabolic effects of the 36 eggs a day diet. Of course, more research is needed to confirm this claim.
Source https://www.vincegironda.com/vince-girondas-36-eggs-a-day-diet-is-it-truly-as-good-as-steroids/
