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The Anabolic Index Super Combo
Food and Supplement
Scoring Guide & Optimized Nutrition and Supplementation Manual
by David Barr
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!
FOOD AND SUPPLEMENT SCORING GUIDE
The Food and Supplement Scoring Guide contains
the key to unlocking the anabolic potential of the most powerful foods and supplements.
In addition to the most effective product profiles, this guide contains information
including: optimal usage protocol, timing, dosage, and synergistic nutrients,
with dozens of quick tips along the way! This guide is a must-have for anyone
who uses supplements… or even food!
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
NUTRITION AND SUPPLEMENT MANUAL
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.
TABLE OF CONTENTS
ONE – Introduction……………………………………………………..
7
The Placebo Effect 8
Case Study 11
How To Use This Guide 12
Case Study: The Honest Supplement 14
Overfeeding 16
Case Study: Me 19
TWO - Food ...
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