"Myths which are believed in tend to become true" - George Orwell
Protein. Almost every
person who steps foot in a gym or who at least wants to pack on some muscle,
will tell you that it’s essential. That being said, go up to any gym-bro and he’ll
tell you his “secret” methods to taking protein and how he knows more than the
next guy. Chances are, he probably will tell you one or two good tips (that
everyone should know)…along with 10 extra ones that you would more than likely
hear from your scarf-knitting grandmother.
The Protein Users Handbook will be an on-going series of
posts that will help you to utilize protein in the most effective and efficient
way as possible. In the end, when we have all the info that we need, we will
release an entire and complete version of the T.P.U.H for download – this could
take days/weeks/months/who knows.
When to take?
How much to take?
How to take?
These are all questions we aim to answer with this series.
1. PROTEIN SHAKE BEFORE BED STIMULATES
MUSCLE GROWTH
We’ve all been told that it works and that it’s good for you. A study done by sports nutritionist, Peter
Res, proves this.
Adding 40g of Casein Protein increased protein synthesis in the test subjects. Scientists tracked the Casein in the athlete’s blood.
They noted: "Protein ingested immediately before sleep is effectively digested and absorbed, thereby stimulating muscle protein synthesis and improving whole-body protein balance during postexercise overnight recovery"
To view the graphs on the data, visit:
Adding 40g of Casein Protein increased protein synthesis in the test subjects. Scientists tracked the Casein in the athlete’s blood.
They noted: "Protein ingested immediately before sleep is effectively digested and absorbed, thereby stimulating muscle protein synthesis and improving whole-body protein balance during postexercise overnight recovery"
To view the graphs on the data, visit:
http://www.ergo-log.com/protein-shake-before-bed-stimulates-muscle-growth.html
2. BCAA’S STILL USEFUL EVEN IF YOU USE
PROTEIN SUPPLEMENTS
Most people would tell you otherwise or that there is no point to
consuming extra BCAA’s when supplementing with Protein, however a study done in
2000 shows that adding BCAA’s during a training session. Even for experienced
strength athletes, there are some added benefits.
The study involved 2 groups.
The study involved 2 groups.
A)
Group was given just a 30g Whey ISO and 10g
Concentrate blend
B)
The other was given the same shake but at the
end of the training session, they were given 3g of BCAA’s along with 5g
L-Glutamine.
Both groups did Bench press with their own body weight along with 2x body weight leg press
Results at the end of 10 weeks:
Group A: Managed to add 2 reps in Bench and 5 more reps in Leg Press
Group B: Managed to add 8 reps in Bench and 9 more reps in Leg Press.
Both groups did Bench press with their own body weight along with 2x body weight leg press
Results at the end of 10 weeks:
Group A: Managed to add 2 reps in Bench and 5 more reps in Leg Press
Group B: Managed to add 8 reps in Bench and 9 more reps in Leg Press.
Of course, the more work they managed to do resulted in extra mass gain.
3. WHEY IS MORE EFFECTIVE BEFORE A WORKOUT THAN AFTER
According to a study that feature in “Am
J Physiol Endocrinol Metab. 2007 Jan”, 17 test subjects were
given 20g of Whey.
The test subjects were split into 2 groups:
A) 8 – drank their shake immediately before training
B) 9 – drank their shake 1 hour after the training session
The test subjects were given a list of exercises to complete under experiment conditions.
The scientists measured the amount of amino acid phenylalanine that the subjects’ leg muscles absorbed – the noted a difference only in the 5th hour post consumption.
NOTE: in an earlier study, they had learned that taking protein/amino acids one hour post exercise was absorbed far greater than when taken immediately after training.
The test concluded that there was an increase in the amount of phenylalanine when the subjects got their shake in an hour before training.
Why? Because it takes longer for the body to absorb nutrients.
“It is possible that consuming proteins at other time points before exercise, e.g., 30, 45, or 60 min, may have resulted in greater amino acid levels and increased delivery”
Conclusion: For best results, take one serving of Protein one hour before, followed by another one hour post exercise.
http://www.ergo-log.com/wheypreorpost.html
The test subjects were split into 2 groups:
A) 8 – drank their shake immediately before training
B) 9 – drank their shake 1 hour after the training session
The test subjects were given a list of exercises to complete under experiment conditions.
The scientists measured the amount of amino acid phenylalanine that the subjects’ leg muscles absorbed – the noted a difference only in the 5th hour post consumption.
NOTE: in an earlier study, they had learned that taking protein/amino acids one hour post exercise was absorbed far greater than when taken immediately after training.
The test concluded that there was an increase in the amount of phenylalanine when the subjects got their shake in an hour before training.
Why? Because it takes longer for the body to absorb nutrients.
“It is possible that consuming proteins at other time points before exercise, e.g., 30, 45, or 60 min, may have resulted in greater amino acid levels and increased delivery”
Conclusion: For best results, take one serving of Protein one hour before, followed by another one hour post exercise.
http://www.ergo-log.com/wheypreorpost.html
4. ONLY PURE PROTEIN CAUSES GH PEAK
Ingesting amino acids and proteins helps to boost Growth Hormone levels
in your bloodstream – HOWEVER, this is only the case when protein is the only
ingredient. Therefor no carbohydrates or fats must be present.
The study made use of breakfast and how to make it anabolic. Test subjects were given either A) Protein shake B) Placebo C) Protein meal containing fats and carbs.
After an hour, subjects in the Placebo and Meal groups had no sign of increased GH in their blood. The Protein Shake group however had a dramatic increase an hour and a half after consumption.
The researchers concluded that fats and carbohydrates inhibited the production of GH.
5. PROTEIN EVERY THREE HOURS IS BEST FOR BUILDING MUSCLE
The study made use of breakfast and how to make it anabolic. Test subjects were given either A) Protein shake B) Placebo C) Protein meal containing fats and carbs.
After an hour, subjects in the Placebo and Meal groups had no sign of increased GH in their blood. The Protein Shake group however had a dramatic increase an hour and a half after consumption.
The researchers concluded that fats and carbohydrates inhibited the production of GH.
5. PROTEIN EVERY THREE HOURS IS BEST FOR BUILDING MUSCLE
“Nutr Metab (Lond). 2012 Oct 16;9(1):91.”
Researchers wanted to learn about the effect of intervals when it came to ingesting protein. What they learned was that ingesting protein every three hours, lead to the greatest results.
24 Test subjects (men – who all had experience training), were broken up into four test groups. All were given Whey Iso.
In the twelve hours following:
Researchers wanted to learn about the effect of intervals when it came to ingesting protein. What they learned was that ingesting protein every three hours, lead to the greatest results.
24 Test subjects (men – who all had experience training), were broken up into four test groups. All were given Whey Iso.
In the twelve hours following:
Group A) 40g of Protein every 6 hours
Group B) 20g of Protein every 3 hours
Group C) 10g of Protein every 1.5 hours
“The synthesis of proteins in the leg muscle was higher the more the subjects spread out their protein intake. The same was true though for the breakdown of muscle protein too”
Therefore, the subjects who were given protein every three hours, built up more muscle protein than the other test subjects.
"Whole-body protein balance tended to be greatest with moderate 20g feedings every 3h, which may have implications for individuals aiming to enhance whole-body anabolism including lean body mass accrual with training"
Group B) 20g of Protein every 3 hours
Group C) 10g of Protein every 1.5 hours
“The synthesis of proteins in the leg muscle was higher the more the subjects spread out their protein intake. The same was true though for the breakdown of muscle protein too”
Therefore, the subjects who were given protein every three hours, built up more muscle protein than the other test subjects.
"Whole-body protein balance tended to be greatest with moderate 20g feedings every 3h, which may have implications for individuals aiming to enhance whole-body anabolism including lean body mass accrual with training"
"Collectively, our data highlight that
the acute pattern, and not only the total amount, of ingested protein should be
considered when determining feeding strategies to alter whole-body protein
metabolism."
NOTE: As you get older, your body needs more protein and the feeding schemes change. This style of eating is useful for younger people. More Posts on eating for the elderly will follow.
6. INCREASE MUSCLE MASS BY ADDING FISH OILS TO PROTEIN SHAKES
NOTE: As you get older, your body needs more protein and the feeding schemes change. This style of eating is useful for younger people. More Posts on eating for the elderly will follow.
6. INCREASE MUSCLE MASS BY ADDING FISH OILS TO PROTEIN SHAKES
“Gut 2003; 52: 1479-86.”
Researchers, trying to help cancer patients retain/increase muscle mass while in hospital, started giving patients protein supplements – A loss in weight, weakens patients and reduces the chances of survival.
200 people were given cans of a Protein supplementthat contained 16g of protein.
Researchers, trying to help cancer patients retain/increase muscle mass while in hospital, started giving patients protein supplements – A loss in weight, weakens patients and reduces the chances of survival.
200 people were given cans of a Protein supplementthat contained 16g of protein.
A control group only had the protein supplementation.
The test group was given the protein along with 1.1g EPA along with antioxidants that protect fatty acids – Vit A, C, E and selenium.
The test group almost doubled lean body mass (along with muscle mass)
Extra protein combined with fish fatty acids stimulated muscle building – or so the study shows. The researchers concluded that this would be true for sports athletes when looking at the effect of N-3 fatty acids and proteins.
In conclusion, 1.5g EPA a day is the required amount to help boost muscle growth.
THE TAKE AWAY TIPS:
1) 40g of Casein Protein before bed helps with muscle growth
2) Use BCAA’s when supplementing with Protein. It’ll help your body to work harder and therefore get more out of training in the long run.
3) +20g of Protein is the optimal amount when having a post workout shake
4) +20g of Protein immediately before training is more useful than taking directly after – However. Taking one pre-workout and another one, one hour post-workout is optimal.
5) If only taking protein post training. Wait an hour and then ingest to make the most of your serving.
6) You only need to consume protein every 3 hours.+ 20g at each sitting for the greatest results
7) Make your protein work harder by adding 1.5g EPA/day
And that’s it for T.P.U.H Part 1. More tips to follow shortly. I hope this has helped answer at least one question for you.
Tambe Joesha
The test group was given the protein along with 1.1g EPA along with antioxidants that protect fatty acids – Vit A, C, E and selenium.
The test group almost doubled lean body mass (along with muscle mass)
Extra protein combined with fish fatty acids stimulated muscle building – or so the study shows. The researchers concluded that this would be true for sports athletes when looking at the effect of N-3 fatty acids and proteins.
In conclusion, 1.5g EPA a day is the required amount to help boost muscle growth.
THE TAKE AWAY TIPS:
1) 40g of Casein Protein before bed helps with muscle growth
2) Use BCAA’s when supplementing with Protein. It’ll help your body to work harder and therefore get more out of training in the long run.
3) +20g of Protein is the optimal amount when having a post workout shake
4) +20g of Protein immediately before training is more useful than taking directly after – However. Taking one pre-workout and another one, one hour post-workout is optimal.
5) If only taking protein post training. Wait an hour and then ingest to make the most of your serving.
6) You only need to consume protein every 3 hours.
7) Make your protein work harder by adding 1.5g EPA/day
And that’s it for T.P.U.H Part 1. More tips to follow shortly. I hope this has helped answer at least one question for you.
Tambe Joesha
No comments:
Post a Comment