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
www.ncbi.nlm.nih.gov/pubmed/1...
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”
www.ncbi.nlm.nih.gov/pmc/arti...
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
www.ncbi.nlm.nih.gov/pmc/arti...
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)
www.ncbi.nlm.nih.gov/pmc/arti...
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
www.ncbi.nlm.nih.gov/pubmed/1...
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
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
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....
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
www.ncbi.nlm.nih.gov/pubmed/8...
8) Caffeine & Glycogen Loading
Caffeine (combined with carbohydrates) following exercise can help refill muscle glycogen faster than carbs alone
Study - Journal of Applied Physiology
www.physiology.org/doi/full/1...
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
www.ncbi.nlm.nih.gov/pubmed/6...