THE PROTEIN USERS HANDBOOK: part 2

          

     So here goes another installment in TPUH and we've got some more answers for all you people

1.       BLENDED PROTEIN WORKS BETTER THAN WHEY PROTEIN ALONE

"J Nutr. 2013 Jan 23."

A recent study took a group of 19 test subjects, who were in their early twenties, to perform eight sets of ten reps on the leg extension machine – They used weights at 55 – 70% of their 1RM.

They looked at pre and post (4 hours) muscle fibre [MF] samples – they looked at the rate at which MF protein is produced along with the concentration of BCAA’s and phenylalanine in the blood.

Their findings:

- Whey protein alone resulted in a peak of amino acid level

- The mixture resulted in less of a peak however the level of amino acids remained higher for a longer duration of time

Therefore, the blended protein resulted in greater protein synthesis. 

2.       CASEIN SHAKE BEFORE TRAINING DOESN’T WORK WELL

"Nutr Res. 2009 Jun;29(6):405-13."

A study which looked at providing the body with proteins in 2 different methods:

A)     TFR – Time Focused Regime– Around the time of training

B)      TDR – Time Divided Regime – Divided over the day

Subjects were given ONLY proteins (no creatine or carbs), at a total of 70g’s per a day. They trained 4x a week. Each muscle group was worked twice.

 

The graph below shows the difference on 1RM Squats and Fat-free mass.

The protein they used was Casein – which is important to note.

“Digesting proteins costs energy, fluid and nutrients. The digestive organs get these from the blood. If you consume a hefty portion of slow protein just before and after a training session, it might just be that you actually decrease the supply of amino acids to your muscle cells. That’s not beneficial, because during and just after a training muscle cells do best if they get an optimal supply of nutrients. Slow proteins, such as casein or boiled egg, are not suitable for time-focused supplementation. Fast proteins, such as those found in whey or soya, are suitable. And separate amino acids and small peptides are another story again. You can take these during the training” – ERGO-LOG  

As we stated; Protein an hour to an hour-and-half pre-training is optimal (followed by another blended protein shake one hour post exercise.)

3.       18g OF PROTEIN BEFORE A TRAINING SESSION INCREASES ENERGY EXPENDITURE

"Med Sci Sports Exerc. 2009 Apr 4"

“researchers wanted to know whether it makes a difference if you consume extra proteins just before training” – Ergo-Log

8 test subject:  5 Men, 3 Women.

On separate occasions, the test subjects were given either a 18g protein shake or a shake that consisted of 19g of sugars.

The Sugar Shake increased energy expenditure by 3.5%

The Protein Shake increased energy expenditure by 8.5%

The rises in energy expenditure lead to an increase in fat burning (along with increases in muscle tissue).

All the test subjects ate roughly the same amount of protein each.
 

This would be just another reason as to why you should consume protein an hour before training.

TAKE AWAY TIPS

1)      PRE-EXERCISE:  +18g of protein helps boost energy expenditure which leads to fat burning and as stated in the previous entry, also helps with increasing protein uptake by the muscles. 2 birds. 1 stone.

2)      Don’t use Casein before training. Your body uses up many needed resources  to process protein – by taking casein before a training session, your body is too busy going through all these processes to properly supply your body with much needed nutrients. Stick to Whey one hour before

3)      Casein + Whey post-workout for optimal results: The blend supplied the body with amino acids for a much longer period of time, therefore resulting in greater protein synthesis.

 

So let’s look at this.

1hr/1.30hr’s prior to training – +20g of Protein for added fat burning and greater post exercise protein uptake.

1hr post training – Casein and Whey protein shake blend which supplies the body with nutrients for a longer period of time. 

That's it for part 2. If you have an questions that you'd like to ask/have answered, please let us know

Tambe Joesha

TAMING THE BEAST