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Many self-proclaimed experts hiding behind their big screen computer monitors are claiming that “nutrient timing” is just pure “BS” or “Bro Science.” Nutrient timing is not BS! In fact, the truth is that nutrient timing with super creatines and super leucine peptide-based supplements and proteins are the future of muscle building!
There are secrets to radically increasing muscle protein synthesis (MPS) so that it’s far greater than protein breakdown. The secret to explosive muscle growth doesn’t just end here. The next step is to eliminate the threat of muscle protein breakdown (MPB) altogether!
If you’re building more proteins than you’re breaking down, then ultimately you build more muscle. Research shows that you can more effectively turn on mTOR and MPS with multiple servings of whey protein. However, the combination of four servings of 20 grams of whey protein proved to be more effective than eight servings of 10 grams. Four servings of 20 grams also beat two servings of 40 grams of whey protein in turning on mTOR and MPS.
In other words, there is a threshold for mTOR activation and, consequently, protein synthesis. This phenomenon is called protein threshold. Different proteins have different thresholds based on quality and leucine content. Whey protein is the most studied of all sportsnutrition proteins with 20–30 grams being optimal and 40 grams having only a slightly better effect on mTOR and MPS (myofbrillar protein synthesis) activation. Keep in mind that whey protein’s high leucine content is primarily what makes it so potent. Very recent (2014) research published in the American Journal of Clinical Nutrition showed that 25 grams of whey protein increased MPS by a whopping 267%. What was really cool was that this same study showed that just 6.25 grams of whey protein plus 5 grams of leucine increased MPS by 220%. I’m also privy to certain research that shows that you can add 3 grams of leucine to 30 grams of an inferior protein like hemp, rice, wheat, or pea to make these plant-based proteins pretty close to whey protein in its ability to increase myofbrillar protein synthesis.
Make no mistake, 40 grams of whey protein is still superior to lesser amounts of protein. Consequently, this is precisely why I never take less than 40 grams of SRO Whey Protein Isolate. Do I stop there? No, whey! I’ll spike-stack 40 grams of SRO with my patented Creatyl-L-Leucine super creatine peptide and some super leucine peptides like leucine-L-leucine and leucine-L-isoleucine or simply add a huge spoon of CREmTOR.
Special Note: Creatine and leucine have horrible solubility. What’s super cool is that the patented Creatyl-L-Leucine super creatine peptide is one of the most soluble of all creatines and it dissolves in just seconds when you stir it into water and even faster in stomach acid!
There’s no doubt that every time you eat a meal with a suffcient amount of animal protein you’ll stimulate mTOR and consequently, MPS. Four meals are better than two meals, while six meals are more effective than four in activating the musclebuilding pathways and turning of muscle protein breakdown (MPB).
MEAL 6 (Optional)