Naturally increase GH - 12-27-2006, 06:29 AM
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High-carb diets may be appropriate in many situations but, since hyperglycaemia (elevated blood carbohydrate) tends to switch off human growth hormone (hGH) secretion, this strategy may not be appropriate where optimal adaptation is the priority. Fat taken before exercise has also been found to reduce human growth hormone (hGH) secretion (2).
It is hard to argue against the use of carbohydrate immediately after training in the few days leading up to a competition, when it is important to ensure that carbohydrate stores in the muscles are fully repleted. However, this is not the best strategy for maintaining the release of human growth hormone (hGH) after exercise, particularly if the carbs have a high glycaemic index, as these (sugary) foods stimulate insulin secretion which, in turn, contributes to a reduction in human growth hormone (hGH) (3).
It is also important to drink plenty of water during training, as dehydration has been shown to significantly reduce the exercise-induced human growth hormone (hGH) response (4).
As far as supplementation before exercise is concerned, it has been shown that ingestion of 1.5g of arginine will increase human growth hormone (hGH) secretion by blocking release of the hGH-inhibitor somatostatin, I also read 1.5 g of lysine as well although some studies have suggested this causes gastric disturbance(5). However, 2g of glutamine will lead to elevation of human growth hormone (hGH) 90 minutes later without side effects (6). It may also be a good idea to ingest some amino acids after exercise, as this has been shown to enhance human growth hormone (hGH) secretion too (7).
In terms of training, research has shown that to achieve an elevation of human growth hormone (hGH) above baseline you need to spend at least 10 minutes training at above lactate threshold intensity (8) This results in the biggest volume of human growth hormone (hGH) secreted in response to a single exercise bout, with levels of the hormone declining gradually over a period of an hour. It is also known that multiple daily sessions can give rise to optimal human growth hormone (hGH) secretion over a 24-hour period.
One study investigating the effects of three exercise sessions a day with either 1.5 or three-hour recovery periods between them found that the longer recoveries led to the greatest volume of 24-hour human growth hormone (hGH) secretion (9). Another showed an even larger human growth hormone (hGH) peak in response to sprints on an exercise bike (10).
In the light of the above-mentioned research and current recommendations for both diet and exercise, it might be a good idea to think about ???periodising??? diet in a similar way to training. During periods of training, when we are trying to increase muscle mass, minimise body fat and maximise the adaptive response to training, it would seem logical to adopt an hGH-enhancing approach, reverting to a high-carb diet before and during competition.
Exercise and dietary strategies
In summary, then, exercise above lactate threshold induces the secretion of human growth hormone (hGH), promoting the use of fat as fuel. This, in turn, spares muscle carbohydrate, keeps body fat down and muscle mass high and enhances adaptation to specific exercise stimuli. The benefits are clear, but simply switching to high intensity work for the whole year is not the answer; rather, a periodised programme, where the number of sprints or higher intensity workouts alters according to the competitive programme, is the best way forward.
A suggested exercise and dietary strategy for optimising human growth hormone (hGH) secretion is as follows:
Exercise ??? three sessions per week, each involving at least 10 minutes??? work above lactate threshold or a number of sprints, with a 1:3 work-rest ratio;
Before exercise ??? no fat for 60 minutes before, 2g glutamine 60-90 minutes before;
During exercise ??? plenty of plain water (ie 200 ml every 10-15 minutes if training in 18-21°C);
After exercise ??? avoid sugar for two hours post exercise but take 25g protein immediately afterwards in the form of either a protein shake, protein bar, lean meat or eggs (although you should limit your consumption of eggs to avoid too much cholesterol).
Richard Godfrey
References
Growth hormone and IGF Research 8(suppl B): 127-9, 1998
Journal of Clinical Endocrinology and Metabolism, 76(6): 1418-22, 1993
Metabolism 48(9): 1152-6
European Journal of Endocrinology, 45(4): 445-50, 2001
American Journal of Physiology; Regulative and Integrative Comparative Physiology 279(4):R1455-66, 2000
American Journal of Clinical Nutrition, 61: 1058-1061, 1995
Medicine and Science in Sports and Exercise, 31(12): 1748-54, 1999
Journal of Endocrinology and Metabolism, 75: 157-162, 1992
Journal of Applied Physiology, 83(5): 1756-1761, 1997
European Journal of Applied Physiology, 72: 460-467, 1996
So I have read that starvation and exercise increases GH which will increase the number of muscle cells.
Last year on the comp diet and training, I put on 3 kg of lean tissue in about 3 months.
That was running in the morning on an empty stomach with about 5 g glutamine and 2 g BCAAs, then intervals when training in the evening, and I would only do whey protein (plus glutamine) after training, no carbs for about 1 - 1.5 hours till I got home and cooked!
Hmmmmmmmmmmmmm
I also found in another article that this will only work till about 45, and that GH does not decrease until 25.
Man, can't wait to get back on the diet again!
BEEFCAKE!!!!!!
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