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Tags:post wo protein1919
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haole 402    |  2  |
| From SS.com 5) Post-Workout Nutrition What you eat immediately after your training is just as important as your preworkout meal in influencing muscle growth. The job here is payback specifically, replenishing glycogen stores to spike levels of the anabolic hormone insulin and flushing the body with quick-digesting amino acids to resume the mass-building process following muscle breakdown from lifting. The Way to Grow Consume 70-90 grams of carbohydrates from cream of rice hot cereal, grape juice, white bread with honey or white rice mixed with raisins. To meet your protein needs, consume 30-45 grams from whey protein powder, egg whites or fish. |
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Post 26 • IP
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pong 13 | 0 |
| when should BCAA be taken? (i've read somewhere that it should be taken on an empty stomach) would you recommend any brand with BCAA supplements? and what is it really for? |
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| Post 27 • IP
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dwatson 6,012 | 0 |
| I think BCAA's are a waste of money. I use to take ON's and didn't notice anything from them. | ||
| Post 28 • IP
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eknight 2,485 | 1 |
| BCAA's are one of the few supplements- along with creatine, protein, fish oil, and a multivitamin- that actually have some proof of working. The essential branched chain amino acids include leucine, isoleucine, and valine are of special importance for athletes because they are metabolized in the muscle, rather than in the liver. Remember- most protein goes through the liver once it is absorbed in the intestines and gets converted to glucose or is used to make other proteins. If your diet is adequate in nutrition then the above "essential" amino acids will be used for protein synthesis which is optimal for performance. However, the three BCAAs are not produced in the body such as non-essential amino acids, but rather obtained through proper nutrition or supplemntation. BCAA's have been shown to reduce fatigue in both anaerobic and endurance sports. Key ins, in particular, may be the most critical BCAA because of its anti-catabolic properties and vital role in protein synthesis. There's not really a bad time to take them, per se. Pre-, intra-, and post workout are all common depending on your diet. If given the choice between BCAAs or, say glutamine, BCAAs definitely are superior (actually I think tic tacs might be superior to glutamine as well, but that's another conversation). -EK | ||
| Post 29 • IP
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dwatson 6,012 | 0 |
Quote:Originally Posted by eknight There comes science, then there comes how it personally affected me. I wouldn't mind giving it another try, im just not going to spend my money for it now. |
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| Post 30 • IP
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eknight 2,485 | 2 |
| The issue with BCAAs is that you can't really tell when they're working necessarily- at least not short-term. Long-term the increase in protein synthesis can lead to growth, quicker recovery, and better immune system function. -EK | ||
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dwatson 6,012 | 0 |
Quote:Originally Posted by eknight Alright i can believe this. I didn't take it very long. Thanks for the info |
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| Post 32 • IP
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eknight 2,485 | 0 |
| No worries. They're a nice luxury supplement, but as you found out, certain not what I would consider a necessity. I would personally rank them maybe fifth among supps that I take, and if I wasn't sponsored by a company to get mine free, I might not have ever found out how good they actually can be. -EK | ||
| Post 33 • IP
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adam82a 331 | 0 |
Quote:Originally Posted by eknight I need a bit of clarification, I read somewhere that you work out in a fasted state you just add BCAA's. Would you say what you wrote in the paragraph above is applicable even for someone that doesnt train in a fasted state? I was under the impression that gluconeogenesis only happens when the liver runs out of glycogen? Which would make Whey more effective for most of us that doesnt do warrior diet or intermittent fasting. If you would shed some light on this it would be grateful |
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| Post 34 • IP
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adam82a 331 | 0 |
Quote:Originally Posted by eknight Cheers man! I am no expert in these things, but I cant get my head around how a combination of whey-casein protein would not get converted to glucose but just whey would be converted. Also leucine is not a glucogenic AA, so even if most would be converted to glucose it wouldnt still be waste? A million questions but if you can be bothered to straighten this out I will give my first born to you. |
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| Post 36 • IP
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eknight 2,485 | 0 |
| OK. Not a millions questions, but a few, so I will try to hit them all, and if you have follow-ups, just let me know. First, regarding leucine- as you know, it is the key amino acid responsible for stimulating muscle protein synthesis. As a BCAA it is NOT metabolised in the liver, and is free to circulate and compete for absorption with tryptophan for uptake across the blood-brain barrier. Supplemental leucine is quickly absorbed and causes a spike in plasma leucine levels, unlike whole proteins, like whey, where the leucine must be "broken down" before it can be absorbed. When BCAAs are higher than tryptophan in the blood stream serotonin production is increased. Serotonin is the neurotransmitter associated with fatigue, thus BCAA supplementation may have some effect on reducing fatigue. Because it is aborbed and utilized directly by muscles, leucine (and the other BCAAs) are not "wasted" in the liver like the other aminos. Now, on to gluconeogenesis. Gluconeogenesis does occur when the body runs out of glycogen, but that rarely (if ever) is going to happen to any of us. The liver stores about 500 kcals worth of glycogen, and the muscles another 200. Despite that, gluconeogenesis can also occur under most stressful conditions. When the body encounters stress- such as working out- the sympathetic nervous system works to increase most of our metabolic functions- but also works to conserve energy. This occurs by the release of epinephrine and cortisol from the adrenals (our fight or flight stress hormones). Glucagon is also released. Glucagon is the hormone that works to increase blood sugar levels (it works as an antagonist to insulin). These three hormones trigger the body to increase gluconeogenesis. Once this happens, and you're done with a training session, your body's first response is to replenish glycogen stores that were depeleted. Enter super fast absorbing whey. You drink your whey and BAM! Muscle repair, right? Well, not so much. Here's why- absorption rates of amino acids from the gut can vary from 1.4 g/h for raw egg white to 8 to 10 g/h for whey protein isolate (http://home.exetel.com.au/surreality/health/A%20Review%20of%20Issues%20of%20Dietary%20Protein%20Intake%20in%20Humans.pdf). The problem is that all of that protein doesn't just keep getting used. You can only use so much of what is abosrbed. Once this threshold is reached (usually within 15-20 minutes), anything left is converted to glucose. That "anything left" on average is about 60% of what you just took. Uber wasteful. Slowly absorbed amino acids such as casein (~ 6 g/h) and repeated small doses of whey protein (2.9 g per 20 min,totaling ~ 7 g/h) were shown to promote the greatest leucine balance, far superior to a single dose of 30 g of whey protein and enhanced amino acid oxidation. OK, enough rambling by me. Does that help at all? -EK |
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| Post 37 • IP
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Mazz 303 | 0 |
Quote:Originally Posted by eknight @EK So, a "perfect" example of a PWO shake would be a scoop of casein, 1/4 scoop of whey, milk, banana, honey blended...? A little whey to digest quickly, the casein to digest over time, and plenty of simple carbs... When would you recommend we eat our next meal? If we have that casein digesting over such a long period of time, would it prohibit other proteins from digesting properly? I usually take down the following after (40g ON whey and 80g monster maize shake 1/3 intra, take the rest after workout), then go home and try to eat a meal with the following ratios (100g carbs, 60 grams protein, 20 grams fat). Am I wasting time and money by taking down that shake after workouts? Thanks |
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| Post 38 • IP
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adam82a 331 | 0 |
| That's most helpful man! Thanks a bunch. When Cameron Diaz responds to my e-mails and the first born is on the way I'll let you know. | ||
| Post 39 • IP
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eknight 2,485 | 0 |
| Given that protein synthesis occurs for as long as it does and gastrointestinal transit can take a couple of days for many whole foods, no you're not wasting your time all. The idea behind a shake should be giving your body readily available nutrients for recovery and then having enough macronutrients to meet your total daily values. As long as it fulfills those things, you're OK. Adam- keep your first born; send Cameron instead. -EK |
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eknight 2,485 | 0 |
| There's a ton out there. I personally use Body Mortar by AMS, but have used Xtend as well. -EK | ||
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adam82a 331 | 0 |
Quote:Originally Posted by pong I can quite recommend MyProtein.com, not sure if they ship everywhere but if you are in europe I can deffo recommend that you check them. Good price and high quality stuff |
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