BAC K TO BA SIC S
HITTING YOUR TARGETS
Your goal now this month becomes two-fold; hit both
your daily calorie target and your protein target.
By default, hitting both of these figures will ensure that the
remainder of your calories will come from carbohydrates and
fats, which at this stage you need not worry about the amounts.
As long as you’re recording your food intake, the calories that
come from foods containing carbohydrates and fats will be
accounted for. It should be apparent then that you have
freedom and flexibility with the amounts of carbohydrates and
fats within your daily calorie limit, such that if you wish to have
more of one, the other needs to be lowered. This can change
day to day also. We will be discussing this in more detail in the
next couple of issues of the magazine- so keep your eyes
peeled and your protein peaking!
cin (mTOR) pathway. mTOR is a key
contributor to anabolic signals for
protein synthesis. Secondly, the
refractory period of the amino acids
in the meal. Upon ingesting the food
or supplement, depending on the
source, there begins a steady rise in
plasma concentrations of amino
acids, with research indicating
muscle protein synthesis (MPS) can
be elevated and achieves a peak
within three hours. Although leucine
concentrations do begin to fall after
this three-hour period, they will
remain elevated at a level greater than
baseline for up to five hours.
MARCH 2018 / MUSCLE & FITNESS
103