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		<title>How To Master Nutrient Timing For Faster Muscle Growth!</title>
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				<category><![CDATA[Fat Burning Diets]]></category>
		<category><![CDATA[Amino Acids]]></category>
		<category><![CDATA[Canned Tuna]]></category>
		<category><![CDATA[Combat Zone]]></category>
		<category><![CDATA[Complex Carbs]]></category>
		<category><![CDATA[Glycogen]]></category>
		<category><![CDATA[Grueling Workout]]></category>
		<category><![CDATA[High Protein]]></category>
		<category><![CDATA[Intense Workout]]></category>
		<category><![CDATA[Jeff Anderson]]></category>
		<category><![CDATA[Monounsaturated Fats]]></category>
		<category><![CDATA[Muscle Cells]]></category>
		<category><![CDATA[Muscle Growth]]></category>
		<category><![CDATA[Nutrient Timing]]></category>
		<category><![CDATA[Protein Drink]]></category>
		<category><![CDATA[Protein Powder]]></category>
		<category><![CDATA[Ready Source]]></category>
		<category><![CDATA[Short Circuit]]></category>
		<category><![CDATA[Top Secret Recipe]]></category>
		<category><![CDATA[Top Tip]]></category>
		<category><![CDATA[Total Protein Requirement]]></category>

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 By Jeff Anderson 


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<p><span><span style="font-family: Tahoma; color: #3973b3; font-size: small;"><span style="font-family: Tahoma; color: #3973b3; font-size: small;"><strong> By Jeff Anderson </strong></span></span><br />
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<div>
<p><!--<span ><font color="#3973B3" size="3" face="Tahoma"><b>How To Master Nutrient Timing For Faster Muscle Growth!</p>
<p>By Jeff Anderson</b></font><br />
</span>/&#8211;><br />
<span style="color: #000000; font-family: tahoma;"> </span> <span style="color: #000000; font-family: tahoma;"><span style="font-family: Tahoma; color: #000000; font-size: x-small;">It&#8217;s true that the grueling workout you&#8217;ve invested at the local &#8220;iron jungle&#8221; will stimulate your muscles to grow bigger and stronger. But ultimately it&#8217;s your diet that will provide the &#8220;building blocks&#8221; for this new growth.</p>
<p>However, there&#8217;s more to a bodybuilder&#8217;s diet than mountains of canned tuna and protein powder. Timing your meals just right will provide you with a competitive edge that will allow you to build muscle faster and help burn those extra layers of fat covering up your hard work.</p>
<p>Here&#8217;s how&#8230;</p>
<p><strong>Early Morning </strong></p>
<p>When you wake up, you&#8217;re at the end of a 7-9 hour fast and your muscles are screaming for nutrition. Start off with a potent protein drink for fast absorption mixed with some complex carbs for fueling your day.</p>
<p>(For my &#8220;top secret recipe&#8221; of the world&#8217;s best mass building breakfast, check out my “top tip” at the end of this article!)</p>
<p><strong>1-2 Hours Before Your Workout </strong></p>
<p>You&#8217;re about to send your muscles into the &#8220;combat zone&#8221; so shouldn&#8217;t you provide them with the ammunition they need to &#8220;take the hill&#8221;?</p>
<p>Load up on some complex carbs that will provide the long lasting fuel you&#8217;ll need to power through your intense workout. Add a full dose of protein to provide a ready source of amino acids and give your muscles a head start on the growth process as you stress the muscle cells during your workout.</p>
<p><strong>Immediately After Your Workout </strong></p>
<p>You&#8217;ve used up the glycogen (stored carbohydrates) in your muscle cells as fuel for your workout and if you don&#8217;t replenish them fast, you&#8217;re bound to short circuit your growth.</p>
<p>Within 45 minutes to an hour after your workout you need to down a high-glycemic, high protein drink while your body is primed for fast absorption. Take in between 75 &#8211; 100 grams of sugar and about 25% of your day&#8217;s total protein requirement along with a healthy dose of monounsaturated fats to help stimulate testosterone production.</p>
<p>This is actually a key time to really pack on mass so don&#8217;t be afraid to get a little crazy here!  In my &#8220;Optimum Anabolics&#8221; program (<a title="optimum anabolics" href="http://www.musclenerdfitness.com/go.php?offer=doggocks&amp;pid=2" target="_blank">www.OptimumAnabolics.com</a>), I actually include a potent post-workout regimen of around 200 grams of high glycemic carbs and 20-30 grams of health fats to kickstart a mass-building hormone release.  It works!</p>
<p><strong>Before Bed </strong></p>
<p>You&#8217;re about to enter another long period of fasting at bedtime, but it&#8217;s also a prime time for your body to repair and build muscle. The problem is that your metabolism slows way down when you sleep so a large meal before turning in has the potential to trigger fat storage.</p>
<p>To provide the building blocks your body needs for growth while minimizing fat storage, eat a light meal consisting of slow-digesting protein and some easily digestible carbs. A bowl of cottage cheese with some fruit is ideal or mix a scoop of protein powder (one with casein in it is best) into some milk or water. Be sure to avoid high carbs and fat calories at this time.</p>
<p><strong>* * * TOP DIET TIP * * * </strong></p>
<p>Ok, it&#8217;s time for my promised “Top Secret” Pre-Workout Power Potion Recipe that will give you everything you need to turbo-charge your workouts while providing a ready source of amino acids to avoid muscle loss and begin the growth process.</p>
<p>Follow the directions on the next page and consume this mixture about 1-2 hours before your workout …</p>
<p><strong>The “Muscle Nerd&#8217;s” Top Secret Pre-Workout Power Potion </strong></p>
<p><em><strong>Ingredient 1:</strong></em> 1.5 cups Skim Milk</p>
<p>Milk is probably one of the most overlooked supplements there is! It&#8217;s loaded with both fast-digesting (whey) and slow-digesting (casein) proteins for a steady supply of amino acids&#8230;and it&#8217;s been proven in research to be a powerful growth hormone releaser!</p>
<p><strong><em>Ingredient 2:</em></strong> ½ Frozen &#8220;Slightly Green&#8221; Banana</p>
<p>Ripe bananas have more sugar content than bananas that are still slightly green and will result in more of a quick &#8220;sugar rush&#8221; instead of supplying long term energy to power through your workout. Grab a bunch of &#8220;slightly green&#8221; bananas at your local supermarket, peel them all, and place them in a plastic bag in your freezer to break up and add to your protein blender drinks as desired.</p>
<p><em><strong>Ingredient 3:</strong></em> 2 Tbsp Natural Peanut Butter</p>
<p>&#8220;Natural&#8221; peanut butter ( NOT the commercial hydrogenated garbage!) is loaded with mono-unsaturated fats…perfect for helping you raise your body&#8217;s testosterone levels for increased muscle mass and rapid fat burning. Look for a product that ONLY lists &#8221; Peanuts &#8221; and &#8221; Salt &#8221; on the list of ingredients.</p>
<p><strong><em>Ingredient 4:</em></strong> ½ Cup Raw Oat Bran or Uncooked Oatmeal</p>
<p>Raw oat bran, like oatmeal, is a complex carbohydrate that is ideal for supplying tons of sustained energy for your workouts… AND the rest of the day.</p>
<p>Its finer texture makes is a better option for blender drinks, but if you only have access to oatmeal, make sure you put the dry oatmeal alone in the blender first and give it a few seconds on &#8220;high&#8221; to break it up a bit more.</p>
<p><em><strong>Ingredient 5:</strong></em> ½ Scoop Vanilla Whey Protein</p>
<p>In addition to the casein protein from the milk, whey protein will provide you with additional, ready-to-deliver amino acids that will provide your muscles with a &#8220;jump start&#8221; on the recovery process.</p>
<p>Vanilla flavored powder seems to go best with this drink but chocolate flavored is another great option!</p>
<p><em><strong>Directions: </strong></em>Ok…this is pretty self-explanatory, but here goes…</p>
<p>Add the first 4 ingredients in the order listed and blend on &#8220;High&#8221; for about 15 seconds. While it&#8217;s still blending, open the top and add the protein powder . Blend for another 5 seconds…stop… drink…wipe the &#8220;smoothie mustache&#8221; off your face&#8230;and enjoy your workout! </span></p>
<p><a title="optimum anabolics" href="http://www.musclenerdfitness.com/go.php?offer=doggocks&amp;pid=2" target="_blank">Optimum Anabolics</a></p>
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