Some bodybuilders still don’t know that supplementation with small doses of glutamine can dramatically increase in the body’s natural production of GH. To spike GH levels throughout the day take a 2-3 gram dose of GL3 L-Glutamine 45-60 minutes after any meal. Used in this manner, GL3 L-Glutamine could be thought of as the natural bodybuilder’s secret weapon! GL3 can be used to achieve naturally high growth hormone levels throughout the day. This is a sure-fire way to boost muscle gains and accelerate fat loss [16].
How much protein, how many carbohydrates?
The Anabolic Nutrient Timing Factor covers the immediate pre and post-workout time frame. Within this time frame a person should aim to consume around one-third of their total daily caloric as outlined in the ANTF. This means approximately 33% of your daily protein intake and 45% of your daily carbohydrate intake should be consumed in steps 1-5. To determine this amount is easy.
Use the AST Sports Science free-access, Nutritional Calculator to determine your exact daily protein, fat and carbohydrate requirements. Then calculate 33% of your daily protein intake and 45% of your daily carbohydrate intake that will be consumed within the 3-hour post-workout period.
For example, the Nutritional Calculator tells us that a person weighing 95kgs with an average body fat percentage should consume 3150-calories/day for best bodybuilding/fat loss results. Therefore, this person should consume the following amount of protein and carbohydrates within the 3-hour post-workout period.
- 133 grams of protein (532 calories) from a 402 gram/day protein intake (33 x 402/100=133)
- 127 grams of carbohydrates (508 calories) from a 283.5 gram/day carbohydrate intake (45 x 283.5/100=127)
This equals a total of 1040 calories, just under one-third of their 3150 calorie/day intake. This amount also allows for some fat that will naturally occur in the foods selected.
