The skinny on fats
Did you know that you may be able to increase the amount of anabolic hormones your body produces simply by altering your diet? "Healthy" monounsaturated fats appear to be helpful with the body's natural production of anabolic hormones. You can get a good supply of these fats and avoid the undesirable saturated fats with canola oil, safflower oil, olive oil, peanut oil, olives, avocados, and nuts, including almonds, cashews, and peanuts. Large doses of coconut oil, ice cream, cheddar cheese, and cream cheese in your diet will do the exact opposite; they're loaded with saturated fats. The next time you use your frying pan, coat it with olive oil instead of butter; or, if you're looking for an easy, on-the-go snack, trade in the bagel with cream cheese for some unsalted nuts.
Nutritional supplements
Finally, dietary supplements can also increase the anabolic and decrease the catabolic effects of exercise. The right supplements will increase your anabolic drive while at the same time decrease recovery time - the sooner you recover, the sooner your body will adapt to an increase in workload. Knowledge is key to supplementation; only the right supplements, taken at the right time, in the right amount will allow for significant benefits.
Glutamine is one such supplement. Glutamine plays an important role in protein metabolism, and is the most abundant amino acid in human muscle. This also means that, during catabolism, glutamine levels are among the most depleted in the body. Research has documented losses of up to 50% of glutamine stores during catabolic stress. So it probably makes sense to supplement with between four and five grams of glutamine thirty minutes prior to and immediately following your next grueling workout. An additional five grams before bed, along with some casein protein will keep the body in an anabolic state during sleep.


Supplements containing Branched-Chain Amino Acids (BCAAs) and whey protein are also beneficial to the anabolic environment. Whey proteins are rapidly digested and absorbed by the body. In addition, they supply a well-rounded profile of essential, conditionally essential, and nonessential amino acids (EAAs, CAAs, and NAAs, respectively). For this reason, whey proteins are typically ranked higher than other protein-containing foods and supplements when compared using various protein scoring methods (PER, BV, PDCAAS, etc). Another advantage of whey proteins is the so-called "microfractions" (or smaller proteins) that they contain. Among other things, whey protein microfractions may act as powerful antioxidants and support the immune system. As you'd probably guess, sickness (even the common cold) isn't anabolic.
The best times to take whey proteins are (1) immediately upon rising in the morning, (2) 30-60 minutes before a workout, and (3) within thirty minutes of completing your workout. Here's why: as we've said, whey protein is quickly digested and rapidly absorbed, so taking it in the morning will help replenish liver and muscle "pools" in short order. Whey protein is much thinner in consistency than other proteins, so taking it before your workout won't make you bloated. Finally, your body is most receptive to nutrients (carbs, proteins, fats, etc.) immediately after training. In order to take advantage of this, you need to get aminos to hungry muscle fast - again, whey proteins are some of the "fastest" proteins known to man.
Branched Chain Amino Acids (BCAAs) are EAAs that have a distinct "branched" chemical structure and the unique ability to be directly metabolized by skeletal muscle. Of the three BCAAs, published science suggests leucine is probably most important and should be taken in amounts equal to, or preferably 2-3 times greater than valine or isoleucine. Diets rich in leucine and, to some degree, the other BCAAs have been shown to reduce muscle protein degradation and the appearance of catabolic indicators including creatine kinase and lactate dehydrogenase (anticatabolic functions). Additionally, BCAAs appear to be directly anabolic in that they seem to be important for new muscle synthesis. Those in the anabolic environment should consume at least 90 mg of BCAAs (from all dietary sources) per pound of bodyweight per day.
ZMA™, the trademarked name of a strategic blend of zinc monomethionine aspartate, and magnesium   aspartate with  B6, is another supplement that anyone who's serious about being anabolic should consider. At least two studies carried out at Western Washington University have shown that ingredients in this non-androgenic (not male-specific) blend boost highly-anabolic testosterone levels - and apparently wiyhotout any side effects!
THE ANABOLIC 5
No relationship to the Jackson 5
1 Lifestyle- avoid smokes and drugs; limit booze and stress.
2 Attitude- always see that shaker cup as half full, rather than half empty.
3 Diet & Nutrition- eat 10 g of protein and 3 g of carbs per pound of bodyweight plus about 60-100 g of healthy fats in 4-6 small daily meals.
4 Training & Recovery- for mass, less is more. Work each part no more than twice a week using low-volume, high-resistance loads and compound movements.
5 Supplementation- if you re on a budget, stick to high-guality whey protein (powder or RTD) and creatine. As your gains (or pocketbooks) dictate add glutamine, BCAA powders, and ZMA to your routine.
Selected References
Brilla L.R., "Effect of Magnesium Supplementation on Strength Training in Humans." journal of the American College of Nutrition (1992), Vol. 11, No. 3 326-329.
Chesley A., MacDougall, I.D., and Tarnopolsky, M.A., et al. "Changes in human muscle protein synthesis after resistance exercise.'' journal of Applied Physiology 1952; 73:1383-1388.
Di Pasquale, Mauro. Amino Acids and Proteins for the Athlete: The Anabolic Edge, New York: CRC Press LLC, 1997.
Kraemer, W.J., et al. "Hormonal and growth factor responses to heavy resistance exercise." journal of Applied Physiology 1990; 69(4): 1442-1450.
Smillios, I., et al. "Hormonal responses after various resistance exercise protocols." Med. Sci. Sports Exercise 2003; 35:644-654. ZMA is a registered trademark of SNAC System Inc.