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Protien and muscle gains
    #7833239 -

lately I have upped my protien intake to between 100-120 grams a day. I lift weights/exercise 5 times a wk.

i would say that 60-70 g's come from chicken/turkey (whole breast and deli meat)

25-30 g's from tuna fish

20 g's from a combo of soy milk/tofu and nuts.

I do not take in any protien supplements like powdered whey protien.

I rarely eat red meat, save some beef jerky a couple times a week.

which of the above protiens are the best for building muscle?
does it matter?


--------------------
If it weren't for the bloody corpses, I wouldn't have any corpses at all.

There are two ways to get to the top of an oak tree: start climbing or sit on an acorn.

Are you a carrot, an egg, or a coffee bean?

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Re: Protien and muscle gains [Re: MrBump]
    #7833324 -

D, none of the above. Carbohydrate supplementation with a small amount of protein is more ideal for muscle recovery which leads to muscle growth.


--------------------
LNC's official Alaskan stoner
:jackdaniels::drooling::jackdaniels:

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Re: Protien and muscle gains [Re: Jadian]
    #7833350 -

i disagree. everything i have ever read points to carbohydrates being needed before physical activity and protein being most important after working out, for the recovery phase.

and to the OP, all of those sound like good sources of protein.

you should get this book:
http://product.half.ebay.com/The-Paleo-Diet-For-Athletes_W0QQprZ45403577QQtgZinfo

i have been molding my diet after a mixture of the paleo, macrobiotic, and vegetarian diets. and i havent ever had better physical results. not even when i was in sports in HS.


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Re: Protien and muscle gains [Re: LeftyBurnz]
    #7833595 -

Doesn't matter, they are all good.

Chicken is by far the best meat to eat, since it is so lean. Red meats are ideal though.

All protein sources have different absorption rates.

Egg whites are #1 by far.
Milk (casien) is #2
Then you would move down to chicken, beef, etc...
Then you get to the beans, soys and all that shit.

What matters most is your workout regimen and your total caloric intake. Carbs are VERY imporant when it comes to building muscle.


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Flowing through beginningless time since time without beginning...

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Re: Protien and muscle gains [Re: MrBump]
    #7834211 -

The thing is after you workout, they say you have a 30minute window to absorb as much protein as you can(but you shouldn't take more than 40grams in unless you're like 300lbs) I think the shakes make it so they're readily absorbed.


--------------------
The best way to live
is to be like water
For water benefits all things
and goes against none of them
It provides for all people
and even cleanses those places
a man is loath to go
In this way it is just like Tao        ~Daodejing

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Re: Protien and muscle gains [Re: Cracka_X]
    #7834726 -

Whey protein is the most absorbable protein known. Your body can utilize up to 99% of the protein in it.


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"A warrior is a hunter. He calculates everything. That's control. Once his calculations are over, he acts. He lets go. That's abandon. A warrior is not a leaf at the mercy of the wind. No one can push him; no one can make him do things against himself or against his better judgment. A warrior is tuned to survive, and he survives in the best of all possible fashions." ― Carlos Castaneda

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Re: Protien and muscle gains [Re: Huehuecoyotl]
    #7834813 -

i heard hemp was most absorbable. and having used hemp id have to agree. it builds muscle mass like i never seen.


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i'm a very evolved ape you know.

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Re: Protien and muscle gains [Re: rubixcubies]
    #7834827 -

I looked at some hemp seed meal, but the protein content was not high compared to whey or soy. In any case of all of the vegetable proteins soy is the most complete, but it is only about 70 absorbable being low in tyramine. I have read this from several reliable books on sports medicine.


--------------------
"A warrior is a hunter. He calculates everything. That's control. Once his calculations are over, he acts. He lets go. That's abandon. A warrior is not a leaf at the mercy of the wind. No one can push him; no one can make him do things against himself or against his better judgment. A warrior is tuned to survive, and he survives in the best of all possible fashions." ― Carlos Castaneda

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Re: Protien and muscle gains [Re: Huehuecoyotl]
    #7834951 -

thnx, everyone, for the replies.


--------------------
If it weren't for the bloody corpses, I wouldn't have any corpses at all.

There are two ways to get to the top of an oak tree: start climbing or sit on an acorn.

Are you a carrot, an egg, or a coffee bean?

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Re: Protien and muscle gains [Re: MrBump]
    #7835004 -

thecornking said:
lately I have upped my protien intake to between 100-120 grams a day. I lift weights/exercise 5 times a wk.

i would say that 60-70 g's come from chicken/turkey (whole breast and deli meat)

25-30 g's from tuna fish

20 g's from a combo of soy milk/tofu and nuts.

I do not take in any protien supplements like powdered whey protien.

I rarely eat red meat, save some beef jerky a couple times a week.

which of the above protiens are the best for building muscle?
does it matter?


I don't know but all I can give youn is my personal experience. When I moved to LA I weight 135lb. Three years later I was 170+ and it was a lotta of muscle. I went to the gym, surfed, jogged a few miles a day.

I *DID* use a lot of supplements. I sucked down protein shakes and weight gainer shakes. I'd say about 50% of my protein came from these shakes... and it worked fine for me :P I tried to keep up about 150g of protien a day.

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Re: Protien and muscle gains [Re: BrAiN]
    #7835025 -

I try to get 2 grams of protein per kilo of body weight.


--------------------
"A warrior is a hunter. He calculates everything. That's control. Once his calculations are over, he acts. He lets go. That's abandon. A warrior is not a leaf at the mercy of the wind. No one can push him; no one can make him do things against himself or against his better judgment. A warrior is tuned to survive, and he survives in the best of all possible fashions." ― Carlos Castaneda

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Re: Protien and muscle gains [Re: Huehuecoyotl]
    #7835072 -

In america I hear 1g per 10lb.... if you're really trying to build muscle.. so it sounds like Cornholio there at least has the proper amount

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Re: Protien and muscle gains [Re: Huehuecoyotl]
    #7835753 -

Huehuecoyotl said:
Whey protein is the most absorbable protein known. Your body can utilize up to 99% of the protein in it.


I thought it was hemp protein. Thats what I use. Not only does it have all of the essential amino acids, it has fiber too.

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Re: Protien and muscle gains [Re: BrAiN]
    #7838061 -

I thought it was 1g per pound

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Re: Protien and muscle gains [Re: relativexistance]
    #7838810 -

oops that what i meant

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Re: Protien and muscle gains [Re: relativexistance]
    #7841006 -

relativexistance said:
I thought it was 1g per pound


thats what ive been told by many others.


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Re: Protien and muscle gains [Re: Jadian]
    #7845470 -

Jadian said:
D, none of the above. Carbohydrate supplementation with a small amount of protein is more ideal for muscle recovery which leads to muscle growth.

That could not be any more wrong. A muscle grows by the actin and mysoin(both proteins) inside being elongated. Protein is the single most important supplement for muscle growth.

You sound about on the right track. Most of your protein should be coming from food but a whey protein shake should be taken directly after the workout. (Optimum Whey 100% gold standard from Optimum Nutrition is a good buy)

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Re: Protien and muscle gains [Re: benton]
    #7848407 -

Alright, argue with all the top exercise research in the world, why the fuck should I care it's not me you're giving the misinformation to.

I'll go ahead and dig up a research article for you idiots who don't know anything you haven't read in Muscle and Fitness.


--------------------
LNC's official Alaskan stoner
:jackdaniels::drooling::jackdaniels:

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Re: Protien and muscle gains [Re: Jadian]
    #7848450 -

Well it's going to be hard to read because I had to copy and paste it since it's copy written and only available to Exercise Physiology majors at my school unless you belong to the organization it was originally printed in. Also good luck understanding it to people who have only read bullshit information, as I can't point out the obvious shit on the graphs to the morons.

In the present study, we tested the hypothesis that a carbohydrate-protein (CHO-Pro) supplement would be more effective in the replenishment of muscle glycogen after exercise compared with a carbohydrate supplement of equal carbohydrate content (LCHO) or caloric equivalency (HCHO). After 2.5 ± 0.1 h of intense cycling to deplete the muscle glycogen stores, subjects (n = 7) received, using a rank-ordered design, a CHO-Pro (80 g CHO, 28 g Pro, 6 g fat), LCHO (80 g CHO, 6 g fat), or HCHO (108 g CHO, 6 g fat) supplement immediately after exercise (10 min) and 2 h postexercise. Before exercise and during 4 h of recovery, muscle glycogen of the vastus lateralis was determined periodically by nuclear magnetic resonance spectroscopy. Exercise significantly reduced the muscle glycogen stores (final concentrations: 40.9 ± 5.9 mmol/l CHO-Pro, 41.9 ± 5.7 mmol/l HCHO, 40.7 ± 5.0 mmol/l LCHO). After 240 min of recovery, muscle glycogen was significantly greater for the CHO-Pro treatment (88.8 ± 4.4 mmol/l) when compared with the LCHO (70.0 ± 4.0 mmol/l; P = 0.004) and HCHO (75.5 ± 2.8 mmol/l; P = 0.013) treatments. Glycogen storage did not differ significantly between the LCHO and HCHO treatments. There were no significant differences in the plasma insulin responses among treatments, although plasma glucose was significantly lower during the CHO-Pro treatment. These results suggest that a CHO-Pro supplement is more effective for the rapid replenishment of muscle glycogen after exercise than a CHO supplement of equal CHO or caloric content.

catecholamines; glucose; lactate; insulin; nuclear magnetic resonance spectroscopy

INTRODUCTION
TOP
ABSTRACT
INTRODUCTION
METHODS
RESULTS
DISCUSSION
REFERENCES

MUSCLE GLYCOGEN IS an essential fuel source for moderate- to high-intensity exercise. Once depleted, the capacity to perform at these exercise intensities is lost or severely limited (1, 2, 9, 11). Therefore, the faster the muscle glycogen stores can be replenished after exercise the faster the recovery process and theoretically the greater the return of performance capacity. In recent years, different methods of rapidly increasing the muscle glycogen stores have been extensively investigated. Research studies addressing this question have focused on the timing (13, 18), frequency (10), amount of supplementation (3, 12, 14, 15), as well as type of supplement to ingest (6, 21, 24, 30. 32). With regard to the type of supplement, Zawadzki et al. (32) found that the combination of carbohydrate and protein was more effective than carbohydrate alone in the replenishment of muscle glycogen during the 4 h immediately after exercise. It was suggested that this greater rate of muscle glycogen storage was the result of a greater plasma insulin response when the carbohydrate-protein (CHO-Pro) supplement was provided. However, more recent studies have taken issue with the benefits of adding protein to a carbohydrate supplement (7, 15, 27, 29, 30). Results from these studies suggested that the enhancement in muscle glycogen storage found in the study by Zawadzki et al. was simply due to a greater amount of calories provided during the CHO-Pro treatment compared with the carbohydrate treatment. Moreover, it was suggested that if adequate carbohydrates were provided, the addition of protein would have no beneficial effect on muscle glycogen recovery (15). I

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Re: Protien and muscle gains [Re: Jadian]
    #7848477 -

Well it's going to be hard to read because I had to copy and paste it since it's copy written and only available to Exercise Physiology majors at my school unless you belong to the organization it was originally printed in. Also good luck understanding it to people who have only read bullshit information, as I can't point out the obvious shit on the graphs to the morons.

In the present study, we tested the hypothesis that a carbohydrate-protein (CHO-Pro) supplement would be more effective in the replenishment of muscle glycogen after exercise compared with a carbohydrate supplement of equal carbohydrate content (LCHO) or caloric equivalency (HCHO). After 2.5 ± 0.1 h of intense cycling to deplete the muscle glycogen stores, subjects (n = 7) received, using a rank-ordered design, a CHO-Pro (80 g CHO, 28 g Pro, 6 g fat), LCHO (80 g CHO, 6 g fat), or HCHO (108 g CHO, 6 g fat) supplement immediately after exercise (10 min) and 2 h postexercise. Before exercise and during 4 h of recovery, muscle glycogen of the vastus lateralis was determined periodically by nuclear magnetic resonance spectroscopy. Exercise significantly reduced the muscle glycogen stores (final concentrations: 40.9 ± 5.9 mmol/l CHO-Pro, 41.9 ± 5.7 mmol/l HCHO, 40.7 ± 5.0 mmol/l LCHO). After 240 min of recovery, muscle glycogen was significantly greater for the CHO-Pro treatment (88.8 ± 4.4 mmol/l) when compared with the LCHO (70.0 ± 4.0 mmol/l; P = 0.004) and HCHO (75.5 ± 2.8 mmol/l; P = 0.013) treatments. Glycogen storage did not differ significantly between the LCHO and HCHO treatments. There were no significant differences in the plasma insulin responses among treatments, although plasma glucose was significantly lower during the CHO-Pro treatment. These results suggest that a CHO-Pro supplement is more effective for the rapid replenishment of muscle glycogen after exercise than a CHO supplement of equal CHO or caloric content.

catecholamines; glucose; lactate; insulin; nuclear magnetic resonance spectroscopy

INTRODUCTION
TOP
ABSTRACT
INTRODUCTION
METHODS
RESULTS
DISCUSSION
REFERENCES

MUSCLE GLYCOGEN IS an essential fuel source for moderate- to high-intensity exercise. Once depleted, the capacity to perform at these exercise intensities is lost or severely limited (1, 2, 9, 11). Therefore, the faster the muscle glycogen stores can be replenished after exercise the faster the recovery process and theoretically the greater the return of performance capacity. In recent years, different methods of rapidly increasing the muscle glycogen stores have been extensively investigated. Research studies addressing this question have focused on the timing (13, 18), frequency (10), amount of supplementation (3, 12, 14, 15), as well as type of supplement to ingest (6, 21, 24, 30. 32). With regard to the type of supplement, Zawadzki et al. (32) found that the combination of carbohydrate and protein was more effective than carbohydrate alone in the replenishment of muscle glycogen during the 4 h immediately after exercise. It was suggested that this greater rate of muscle glycogen storage was the result of a greater plasma insulin response when the carbohydrate-protein (CHO-Pro) supplement was provided. However, more recent studies have taken issue with the benefits of adding protein to a carbohydrate supplement (7, 15, 27, 29, 30). Results from these studies suggested that the enhancement in muscle glycogen storage found in the study by Zawadzki et al. was simply due to a greater amount of calories provided during the CHO-Pro treatment compared with the carbohydrate treatment. Moreover, it was suggested that if adequate carbohydrates were provided, the addition of protein would have no beneficial effect on muscle glycogen recovery (15). I

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