The best muscle growth diet especially for men over 50, includes protein pulsing. It’s the optimum way to stay in a muscle building anabolic state. Old school of thought was to keep blood amino acid levels elevated throughout the day with frequent meals.
New research, however, shows you don’t need to keep your blood amino acids up all day for building muscle. Instead, protein pulses (typically in the form of whey protein drinks) in between meals can keep your body in an anabolic (muscle building) state.
Why the best muscle growth diet includes protein pulsing
Researchers have shown that when amino acids are consumed by weight lifters, there is very little protein synthesis in the first 30 minutes and then rates rise nearly 300% before sharply tapering off after two hours. In other words, there appears to be a window of time that your body uses amino acids for protein synthesis – roughly 2.5 hours.
A minimum amount of amino acids (perhaps 20-40 grams) ingested every 2.5 hours is all that’s needed to maximize protein synthesis and muscle growth.
Muscle growth protein pulsing vs. fasting
Intermittent fasting has been shown to be an effective lean muscle gaining diet.
So what’s wrong with fasting and consuming all your protein (amino acids) in a small window of time at the end of the day?
Would spreading the amount of protein consumed throughout the day rather than cramming it all in at the end of the day make a difference with protein synthesis?
Best muscle growth for older guys
Protein timing appears to be important, with a time dependent ceiling on protein synthesis. In one study, subjects were given up to 90 grams of protein spread out over several hours. Protein synthesis increased by approximately 45% versus consuming the entire amount in one sitting.
You could infer from this that eating all your protein in one sitting sacrifices potential protein synthesis and muscle building.
Best Muscle Gaining Diet – The Renegade Diet
Combine intermittent fasting with protein pulsing and you have a hormone boosting diet with fat burning and muscle building. It’s the best muscle growth diet available.
Losing fat while gaining muscle is in fact possible with The Renegade Diet! With the Renegade style of eating you can lose fat quickly, slow the aging process, optimize your hormone production naturally (less estrogen and cortisol, and more growth hormone and testosterone), improve your digestive system, and look and feel better than ever. Your beliefs about how you should eat may get turned upside down . . .
Low carb diets are the best for losing fat. False
High protein diets build more muscle and burn more fat. False
You should eat every 3 hours, 6 meals a day. False
Breakfast is the most important meal of the day. False
You need to cut calories and no carbs at night. False
Research indicates that all these assumptions are wrong. The Renegade Diet is a well-tested plan.
A complete blueprint, easy to follow, no contradictory crap either. At less than $10 you can’t afford not to give it a try. The results are impressive! Especially when combined with the right muscle building plan. Here is a post from a fitness model who boosts hormones with the diet.
See how workout and diet can optimize hormones for men over 60. And how to naturally boost testosterone with your diet
How to build muscle after 50
Add resistance training for the best muscle growth
Adding resistance training to protein pulsing really boosts your potential muscle protein synthesis. Training with weights or resistance causes an increase in the uptake in amino acids. Consuming protein prior to working out can help boost muscle building even more. Many serious weight trainers swear by BCAAs (branch chain amino acids) prior to workouts. This is especially true if you workout in the morning prior to eating.
Also, research points to greater results with more frequent resistance training. Four days per week training may be optimal. For the most effective workout see best muscle gaining workout for men over 50.
Protein pulsing with organic whey
Whey protein powder is perhaps the best source of amino acids for the best muscle growth diet and protein pulsing. However, typical mass produced protein powders are of poor quality and may actually cause digestive issues and impair male hormone optimization.
These protein supplements may come from sick cows given antibiotics that have been fed grains treated with chemical pesticides. A basic tenet of your nutrition plan, especially for men over 50, should be a transition to organic foods. And for some, protein powder supplements are a primary component of their diet.
As part of your protein pulsing and best muscle growth diet, you should avoid most whey protein you see at the store and stick with only organic whey protein. Here are the benefits of organic protein powder.
For more details on pulsing protein see T-Nation.