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What are your thoughts about protein timing??
Posted by: Optimum Nutrtion
 
Athletes have been debating optimal protein usage for more than a century. A study published in the Journal of Strength and Conditioning Research weighs in with these recommendations. Scientists suggest choosing protein sources that provide all of the essential amino acids. Those are the ones you body cannot produce on its own and must intake through diet.
 
 Coincidentally, essential amino acids are also crucial for supporting muscle size and strength gains.
The study began by stating that athletes should never train on an empty stomach. Right after exercising, a quickly digested whey protein helps trigger protein synthesis. But the study also gave high marks to slowly-digesting casein, which offers athletes valuable anti-catabolic qualities that can play a role in minimizing the breakdown of muscle tissue.
 
True Strength Moment: This is good, basic advice. A fast-acting whey protein right before and/or after working out followed by a casein shake before bed.

the first thing any beginner needs to learn is that they need to either use a post workout shake or eat a meal with a good amount of protein right after lifting, within 45 minutes. whey is a great protein to use cause it enters the blood stream really quickly, but it wouldn’t kill you if you has some cassein (which enters the blood stream at a much slower pace) in that shake as well.

Yeah, I recently started using peri-workout shakes and occasionally throw in a pre-workout shake if i need the boost and it has done wonders extending my workouts. I definitely notice that I recover quicker and I’ve made some really good gains recently using the extra shakes. Don’t know if it’s from the extra protein or just the timing but it seems to work!

of course depending on your goals, protein timing is essential for getting those gains you’re putting so much gym time trying to attain. i recommend getting a good source of complete protein with every single meal or snack that goes in your mouth. fat or carbohydrate you can alter, but protein is an absolute must for getting good results.

pre-, peri- and post-workout nutrition are all extremely important as well, especially post-workout. a good postworkout shake will help with utilizing all that work you just put in to build muscle and help you recover.

you really can’t say enough about proper protein intake

Isnt it true that if you eat to much protein in one sitting,it can be stored as fat.  I heard that our body can only process about 30 grams of protein in one meal.. What are your thougths??
 

everything in moderation! ^_^

llulko’s right, eating too much of anything can be bad as the body will take the excess and either excrete it or worse, store it as fat for later consumption.

yes, too much of anything can be stored as fat, and for the average
sedentary person, 30 grams of protein might seem like a lot. but for
people who exercise and carry around higher percentages of lean muscle
mass like muscledogs, i would say they should be fine eating more than
30 grams of protein with their big meals and their workout shakes. check
out the discussion in this article thread about protein requirements:

http://muscledog.com/article/view/42/HOW_MUCH_PROTEIN_DOES_OUR_BODY_NEED

the
American Dietetic Association Recommended Daily Allowance for the
general population is 0.8 grams of protein per lb of body weight per
day, but the “general population” includes a lot of fat-asses who don’t
do any exercise (42% don’t hit the RDA’s for daily exercise).

many
experts preach that for gaining and sustaining muscle mass you need as
much as 2 grams of protein per lb of body weight. how many 30 gram
protein meals would you have to hit to double your body weight
calculation?

What is the reasoning why you should not eat carbs or fats alone?  Experts suggest too mix protein and carbs or protein and fats together…
I heard that it helps with digestion and aids in fat burning?? 


Is there any truth to this? 

-Does it lower the acidity in the food/acts as a buffering agent?
-Helps break down carbs to energy faster
-Prevents the storage of fat…   
 

Short answers:
- No
- fats slow down the rate at which carbs are ingested which decreases the insulin response
- the slower rise in blood sugar helps with preventing fat storage, IN THE RIGHT AMOUNTS

the conversation on combining fats and carbs is an extremely long and complex ones, and every expert you talk to who is worth their salt will tell you that they don’t have a definitive answer, just theories, cause honestly there isn’t definitive research out there proving one way vs. the other. what we do have is knowledge of biochemical reactions for individual circumstances and theories built on the way we expect the body to react because of what we do know. but physiology and body chemistry are complex beyond our understanding and the way the system works as a whole is still beyond the grasp of modern science.

in a nutshell, the best answer you can give regarding fat/carb combination is “it depends on your body type and goals”.

Thanks for your answer Pete!
 
I was actually referring to the combination of “protein and carbs” not “carbs and fats” together. 
 
Experts say that you should never eat a carb alone or a fat source alone.  They say adding protein benefits the absorption??
 

well either way that refers to the rate at which glucose is released into the bloodstream when carbs are eaten alone vs. with another macronutrient, be it fat or protein. the glycemic index of a carb source changes when it is consumed with other foods, the glycemic index only realy only applies when thinking of the carb by itself.

so it’s not the absorption pe se, but rather that it lowers the rate at which glucose (and subsequently insulin) are released. i’ve never heard that fats can’t be consumed without protein. people have been supplementing diets with straight tsp or tbsp of oils (olive, flax, udo’s blend, etc) for a long time with no ill effects.