How to Build Muscle with Fasting | The Ultimate Guide

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How to Build Muscle with Fasting | The Ultimate Guide - Thomas DeLauer


1) Fasting & Catecholamine Response

Fasting increases catecholamines, which burn fat through the activation of HSL and Perilipin, and increase blood flow to muscles

ncbi.nlm.nih.gov/pubmed/17201801

2) High mTOR when Breaking Fast/Insulin & mTOR

Per a study in the journal Nutrients, “a postprandial increase of insulin and glucose acutely activates mTOR within metabolic tissues”

ncbi.nlm.nih.gov/pmc/articles/PMC5707648/

3) Foods that Boost mTOR

A study published in Medicine & Science in Sports & Exercise demonstrated in humans that ingesting essential amino acids shortly after working out increased mTOR activity

*Elevated protein synthesis from a workout occurs 1 hour after exercise and can continue 24-48 hours after*

ncbi.nlm.nih.gov/pmc/articles/PMC3289515/

A study published in the journal Clinical Science looked at 9 healthy participants, age 25-45, who led a sedentary lifestyle that supplemented with 4 grams of DHA and EPA daily for an 8-week period

The pathways which regulate protein synthesis (mTORSer2448 and p70s6kThr389) increased by roughly 50% (50% more active in the presence of higher omega-3 fatty acid levels)

ncbi.nlm.nih.gov/pmc/articles/PMC3499967/


4) Sodium, Fructose & Glucose for Enhanced Carb Absorption

Study - The British Journal of Nutrition

The ingestion of glucose:fructose was at an average rate of 2.4 g/min resulted in 65% greater oxidation than glucose only and very high peak oxidation rates of 1.75 g/min were reached

ncbi.nlm.nih.gov/pubmed/15946410

5) Fasting & Mitochondrial Density

To increase mitochondrial density you have to upregulate the expression of AMPK (for mitochondrial biogenesis) and force your body to improve its functioning

ncbi.nlm.nih.gov/pubmed/28143904

ncbi.nlm.nih.gov/pmc/articles/PMC1890364/

ncbi.nlm.nih.gov/pmc/articles/PMC1890364/

6) Training at the end of your fast - P70S6K

A study from the European Journal of Applied Physiology had subjects split into two groups that were trained on two occasions separated by three weeks - one of the sessions was performed on an empty stomach after an overnight fast

Found: Increased p70s6k phosphorylation during intake of a protein–carb drink following resistance exercise in the fasted state - fasted training group saw a bigger increase in p70s6k

link.springer.com/article/10.1007%2Fs00421-009-…

7) MCT Oil at Night - Thermogenic Effect

Allocate MCT oil towards the end of your eating window to get more of a catecholamine response before bed

Study - European Journal of Clinical Nutrition

ncbi.nlm.nih.gov/pubmed/8654328

8) Caffeine & Glycogen Loading

Caffeine (combined with carbohydrates) following exercise can help refill muscle glycogen faster than carbs alone

Study - Journal of Applied Physiology

physiology.org/doi/full/10.1152/japplphysiol.01…

9) Grass-finished Meat

Animals that are fed green grass also store more vitamin A in their livers, which is why grass-finished beef is higher in beta carotene - the precursor to vitamin A

Vitamin A is useful because it supports protein synthesis - Vitamin A levels decrease as protein synthesis increases

ncbi.nlm.nih.gov/pubmed/677623