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Just purchased some Protien powder.

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  • krj
    replied
    USING PROTEIN AND AMINO ACIDS TO BUILD MUSCLES AND FUEL ACTIVITY
    Athletes use protein to build and maintain muscle and other lean tissue structures and, to a small extent, to fuel activity. The body handles protein differently during activity than during rest.

    PROTEIN FOR BUILDING MUSCLE TISSUE
    In the hours of rest that follow physical activity, muscles speed up their rate of protein synthesis - they build more of the proteins they need to perform the activity. And whenever the body rebuilds a part of itself, it must tear down the old structures to make way for the new ones. Physical activity, with just a slight overload, calls into action both the protein-dismantling and the protein-synthesizing equipment of individual muscle cells that work together to remodel muscles.

    Dietary protein provides the needed amino acids for synthesis of new muscle proteins. However, the true director of synthesis of muscle protein is physical activity itself. Repeated activity signals the muscle cells' genetic material to begin producing more of the proteins needed to perform the work at hand.

    The genetic protein-making equipment inside the nuclei of muscle cells seems to "know" when proteins are needed. Furthermore, it knows which proteins are needed to support each type of physical activity. For example, a weight lifter's workout send the information that muscle fibers need added bulk for strength and more enzymes for making and using glycogen. A jogger's workouts stimulates production of proteins needed for aerobic oxidation of fat and glucose. Muscle cells are exquisitely responsive to the need for proteins, and they build them conservatively only as needed.

    Finally, after muscle cells have made all the decisions about which protein to build and when, a weight lifter migh add to existing muscle mass between 1/4 ouce and 1 ounce (between 7 and 28 grams) of protein each day. This extra protein comes from ordinary food.

    PROTEIN FOR FUEL
    Not only do athletes retain more protein, they also use a little more protein as fuel. Studies of nitrogen balance show that the body speeds up its use of amino acids for energy during activity, just as it speeds up its use of glucose and fatty acids. Protein contributes about 10% of the total fuel used, both during activity and during rest.

    DIET AFFECTS PROTEIN USE DURING ACTIVITY
    The factors that regulate how much protein is used during activity seem to be the same ones that regulate the use of glucose and fat. One factor is diet - a carbohydrate-rich diet spares protein from being used as fuel. Some amino acids can be converted into glucose when needed. Others, the banched-chain amino acids, can stand in for glucose in energy pathways. If your diet is low in carbohydrate, much more protein will be used in place of glucose.

    INTENSITY AND DURATION AFFECT PROTEIN USE
    The intensity and duration of activity also affect protein use. Endurance athletes who train for over an hour a day, engaging in aerobic activity of moderate intensity and long duration, may deplete their glycogen stores by the end of their training, and become more dependant on body protein for energy. The protein needs of bodybuilders and weight lifters are higher than those of sedentary people, but not as high as the protein intakes many bodybuilders consume.

    DEGREE OF TRAINING AFFECTS PROTEIN USE
    Finally, the degree of training also affects the use of protein. The better trained a person is, the less protein used during activity at a given intensity.

    HOW MUCH PROTEIN SHOULD AN ATHLETE CONSUME?
    Although most athletes need somewhat more protein than do sedentary people, average protein intakes in the United States are high enough to cover those needs. Therefore, athletes in training should attend to protein needs, but should back up the protein with ample carbohydrate. Otherwise, they will burn off as fuel the very protein they wish to retain in muscle.

    A joint position paper from the American Dietetic Association (ADA) and the Dieticians of Canada (DC) recommends protein intake somewhat higher than the 0.8 gram of protein per kilogram of body weight recommended for sedentary people.

    Current recommendations are:

    RDA For Adults (0.8 g/kg/day)
    Recommended For Power (strength or speed) Athletes (1.6-1.7 g/kg/day)
    Recommended for Endurance Athletes (1.2-1.6g/kg/day)

    Athletes who eat a balanced, high-carbohydrate diet that provides enough total energy, also consume enough protein - they do not need special foods, shakes or supplements.

    Source:
    Nutrition Concepts and Controversies 9th Edition
    Frances Sizer M.S., R.D. F.A.D.A and Eleanor Whitney PH.D.
    Copyright 2003
    Published: Wadsworth/Thomson Learning, 10 Davis Drive, Belmont CA 94002-3098

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  • MAD_MAX333
    replied
    don't take the entire shake in one go before the work out... take it during the day... 2 shakes a day should be enough...

    before your workout, (30 minutes before) take a large coffee... get pumped (coffee is also a fat burner) and go workout... drink water during work out... then once done, keep sipping on your shake and you'll be fine..

    also if you are taking creatine, then take half a table spoon 30 minutes before workout, and half a table spoon after workout...

    Leave a comment:


  • deebo29577
    replied
    Like everything else in life, Protein is good if used in moderation. A shake on the run or when you don

    Leave a comment:


  • Batman21
    replied
    Originally posted by PTI
    I'm curious what you are basing your recommedation of 1 gram per pound of body weight. These articles you are talking about, are they paid advertisements or scientific studies?
    I am sorry I ment Kg of body weight here

    I will find some more later but I have to leave work right now.

    Leave a comment:


  • PTI
    replied
    Originally posted by Batman21
    Just remember 1 for 1.

    You should be taking in 1 gram of protein for 1 pound of body weight (as a general rule) so just evaluate your diet and if you are below your target goal and dont think that you can eat that many chicken breast's then go ahead use it and get what you need from it.

    I use it and recommend it. Go to the newstands get a Mens health, or any variety of it and read it. There is a lot of reading to be done on the subject but simply put your muscles need it to grow and Whey protien has a much higher BV (biological value) than anything you can eat not to mention that after you workout you need to have protien in your system for optimal growth etc.......

    Like I said lots of reading and if you are only going light you dont need it but if you are really trying to get stronger/bigger it is a must.
    I'm curious what you are basing your recommedation of 1 gram per pound of body weight. These articles you are talking about, are they paid advertisements or scientific studies?

    Leave a comment:


  • Batman21
    replied
    Just remember 1 for 1.

    You should be taking in 1 gram of protein for 1 pound of body weight (as a general rule) so just evaluate your diet and if you are below your target goal and dont think that you can eat that many chicken breast's then go ahead use it and get what you need from it.

    I use it and recommend it. Go to the newstands get a Mens health, or any variety of it and read it. There is a lot of reading to be done on the subject but simply put your muscles need it to grow and Whey protien has a much higher BV (biological value) than anything you can eat not to mention that after you workout you need to have protien in your system for optimal growth etc.......

    Like I said lots of reading and if you are only going light you dont need it but if you are really trying to get stronger/bigger it is a must.

    Leave a comment:


  • ProWriter
    replied
    Some Old Threads Precisely on Point

    If you go to the main Health & Fitness section you can scroll through about a dozen not-too-old threads on protein powders and other related supplements. This, for example, was from the thread titled "Powder"

    If you're just looking to replace a meal with a shake, that's fine. Usually people asking about powders are looking to eat themselves into some new muscles, which doesn't work. I mix Twinlab Gainers Fuel 1000 with Universal Hard Fast for breakfast, into my iced coffee myself. About 700 calories, 40g protein, 80g complex carbs, 4g fat. There's plenty others to choose from, just avoid the ones with fructose, dextrose, sucrose or corn syrup as one of the first ingredients listed.

    There's no magic powders for gaining muscle; just train regularly and have maybe one extra meal per day (or shake, if you prefer). Force feeding yourself and drinking massive quantities of "weight gain" supplements doesn't "build" much of anything, except maybe a nice soft, puffy uniform layer of body fat that some guys like to hide behind because it makes them look "big" in their clothes.
    Last edited by ProWriter; 09-14-2005, 06:51 AM.

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  • krj
    replied
    Originally posted by Bigd1970
    The average person does not need extra protien. Unless you are going to compete in bodybuilding you will be fine just working out and eating right.
    That's the bottom line right there.

    None of us here are elite (or even high calibre) athletes. The vast majority of people reading this thread would be considered recreational athletes, and as such would be better served learning how to maximize their results by:

    a) learning how to get the absolute most from each their workouts
    b) learning how to eat appropriately to fuel each of their workouts
    c) learning the importance of rest between each of their workouts

    You build muscle by making those muscles physically work harder than they're used to, refueling, resting and repeating. Downing protein in amounts higher than recommended levels, won't help this process. You can't EAT your way into big muscle. You'll just end up putting added stress on your kidneys and possibly end up gaining body FAT (due to the consumption of un-needed and unused calories).

    And to again answer the original poster - you were only 19 when you asked that question (and have now turned 20). It is obvious from the way you posed the question that you had this stuff in hand, and had NO IDEA why, what to do with it, or what it was supposed to do FOR you. Please take the time to learn about exercise and nutrition first, before you start shoving extra anything down your throat in a misguided attempt to gain muscle without the required amount of work.

    Leave a comment:


  • Tender Lumpling
    replied
    Eat a balanced diet ~ stay FAR away from protein powders/supplements !!! Excess protein can permanentally effect your skeletal system, as well as internal organs like the kidneys and liver.

    Originally posted by mlburrows
    The protein powder does not directly effect your kidneys, but watch your potassium intake because with high protein and high potassium kidney damage can occur not always but their is a possibility. And for those of you who are going to say I am wrong, I worked in kidney dialysis for several years and used protein powder and this advice come from a dietician so I honestly believe what they told me. However, my advice is that just up your natural intake and eat plenty of white chicken, fish, and egg whites, this will do as much good as anything you can buy on the market.

    Leave a comment:


  • mlburrows
    replied
    The protein powder does not directly effect your kidneys, but watch your potassium intake because with high protein and high potassium kidney damage can occur not always but their is a possibility. And for those of you who are going to say I am wrong, I worked in kidney dialysis for several years and used protein powder and this advice come from a dietician so I honestly believe what they told me. However, my advice is that just up your natural intake and eat plenty of white chicken, fish, and egg whites, this will do as much good as anything you can buy on the market.

    Leave a comment:


  • scooterlee
    replied
    To answer your question: Take it immediately following your workout.
    I'm assuming that you bought Whey Protein??

    Leave a comment:


  • Bigd1970
    replied
    DO NOT USE IT. I have been training for 16 plus years. I have tried just about everything legal there is. Protien Powder has never done anything for me. (Note: Everybody is different) The average person does not need extra protien. Unless you are going to compete in bodybuilding you will be fine just working out and eating right. I worked for years in college to put on extra weight in order to play football. I did just fine eating right and working out. Now, I can't keep the weight off. I guess that comes from getting old. All the protien powder will do is make it difficult to keep the weight off after you stop working out. Just eat right and work out regularly.

    Leave a comment:


  • Serpico
    replied
    Originally posted by MrOrange
    My reccomendation is Muscle Milk by Cytosport - tastes great and has everything a small meal needs!
    That's the truth. The cookies & cream and banana cream pie flavors are fantastic.

    I usually have a shake for breakfast and it holds me over until lunch. It mixes really well too. Other protein shakes end up a bunch of clumps or have a thick cruddy texture to them.

    Leave a comment:


  • IronKing
    replied
    I use protein powder but I don't depend on it. I only use it when I don't have time to prepare a meal. I rather stick to chicken, fish, turkey, steak(red meat keep at a minimum) fish and milk for my protein sources. A good trick I use is to cook your meats in large quantities that way you don't have to spend a lot of time cooking everyday and then all you have to do is add some sides which doesn't take long to prepare(rice, salads,etc.). But don't ever depend on that stuff. I may use it one - three times in the course of a week. I keep some for the times I can't make a meal.
    Don't depend on it! It's not made for that. That's why it's called a supplement. Real food is always better.

    Leave a comment:


  • Bodie
    replied
    Go get your money back. Change your diet to higher protien and be healthy as you build muscle. This stuff can cause damage to kidneys etc.

    Leave a comment:

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