by David Barr

Pages: 136
eBook size: 7.5 X 10
File size: 456 Kb


Along with the popular 5 Keys to The Anabolic Index, the Nutrition and Supplement Manual will show you how to make your diet work for you. This step-by-step guide covers everything you need to know to optimize your results through active nutrition and supplementation.

No longer will you view nutrients as passive substances; active nutrition is the future and it's here. The Anabolic Index will show you how to make your nutrition and supplements work for you! Whether you're an advanced athlete trying to improve performance and recovery, or a recreational enthusiast seeking to improve your physique, the Anabolic Index series will show you how to achieve your athletic goals.

Years of research, analysis, and experimentation have gone into developing the system, which is presented in this easy to use guide. The Anabolic Index will take the guesswork out of nutrition!


TABLE OF CONTENTS

ONE – Preface………………………………………………………….9
Knowledge Acquisition: The Most Important Section 10
A Short (But Important) Note About Stats 12

TWO – Introduction…………………………………………………...15
Getting The Most Out Of This Manual 16
Why The Anabolic Index: The Man Who Saved The World 17
How Is The Anabolic Index Score Determined 20
Case Study: Us 22

THREE - Important Basics…………………………………………...23
Calories And Nutrients 24
Essential Digestion 26
Anabolism: Protein Synthesis 28
Catabolism: Protein Breakdown 30

FOUR – The Protein FAQ I…………………………………………. 33
FAQ 1. How Much Protein Do We Need? 34
FAQ 2. Protein: How Safe Is It? 38

FIVE – The 5 Keys To The Anabolic Index………………………...41
Key #1- Protein Potential 42
Key #2- Protein Pulse Feeding 45
Key #3- Protein Withdrawal 49
Key #4- Protein Prioritization 53
Key #5- Protein Protection 56

SIX - Optimizing Nutritional Supplementation…………………….. 59
Optimization of Loading Supplements 60
Optimizing Post-Workout Nutrition 64
For Advanced Athletes Only 68
Case Study: A User’s Guide to Pre-Workout Meals 70
Considerations For The Ultimate Protein Drink 73
Designing The Ultimate Protein Drink 75

SEVEN - The Protein FAQ II…………………………………………79
FAQ 3. How Much Protein Can We Digest At One Time? 80
FAQ 4. Protein Drinks During A Workout? 82
FAQ 5. Is It Okay to Premix Protein Shakes? 84

EIGHT - 7 Anabolic Myths……………………………………………85
Myth 1. Insulin is the Most Anabolic Hormone 86
Case Study: Insulin As The Most Anabolic Hormone 88
Myth 2. Sleep Is The Most Anabolic Time for Recovery 89
Myth 3. There is a One Hour Post-Workout Window 92
Myth 4. Glutamine is the Most Abundant Amino Acid 96
Myth 5. Creatine Is the Most Anabolic Supplement 98
Myth 6. Amino Acids As Just Building Blocks of Protein 101
Myth 7-Optimizing Our Hormonal Environment 102

NINE - Nutritional Optimization…………………………………….105
Bulking vs. Simultaneous Muscle Gain/Fat loss 106
Carbohydrates: Quality, Quantity, And Timing 110
Fats And Fiction 116
Meal Timing: A 21st Century Approach 120
Putting It All Together 124
Protein Shake Ideas 130
Of Masses And Measures 132
Glossary 134


About the author

David Barr is a strength coach and scientist, with research specialty in nutrition and its impact on performance and body composition. In addition to his work for NASA at the Johnson Space Center, David's research career has involved everything from the cellular basis of muscle breakdown to work on critically ill catabolic patients. He holds certifications with the NSCA as well as USA Track and Field.

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