protein shake - PROTEIN SHAKE

Publicado  quarta-feira, 21 de dezembro de 2011

Protein Shake During Workout Shake Protein is a bit hard to digest fast ... even the fastest takes around 40min when you body is depleted and you stomach is empty What I am recommending to a lot of the guys is ... make a during the training shake ... the follow is up with a post shake or a meal ... the during shake should be very simple supplements digestion wise and should have very fast digesting and metabolizing components ... what I recommend (and I mentioned it on this board I guess) take 40-60g fast digesting card (dextrose) + 5-10g creatine + 5-10g BCAA + Glutamine (controversial if you are using argentine during or prior to your workout) start drinking it half way through your work out when your blood flow is at its max and you can feel the pump ... and finish it 10 - 15 minutes before you conclude your training session ... People who take fast digesting carb + protein post workout to get the insulin spike and replenish glycogen and store protein (plus other micro nutrients) however they think that the protein that is stored is the protein that they took with the shake ... that is wrong ... the glucose takes 10 minutes to completely work in which the protein hasn't yet ... but it does store whatever protein you have in your blood stream from previous meals ... and the protein that you took with the shake replenishes the blood stream. You can have the protein shake with out without some more glucose (depends on your diet plan and goal) post work out or just hit the next meal If you are doing cardio after workout then you want to cut weight so keep carb during training at 30g or eliminate it Then post workout you can take protein + slow carbs or a meal (as I said that is if you want to drop weight ... and it again depends on your diet plan) Post workout shake The shake is not essential ... u can have a solid meal after a workout ... The whole 3 hour window post workout shake/meal is a myth ... it was championed through magazines ... if u have enough nutrient in your blood your body will compensate for everything ... the key is to have constant protein flowing in your blood stream ... Spiking insulin is an option depending on your goals ... and that should be introduced while the body is pumped up and blood flow is at its max ... during workout or not more than 30 minutes post workout ... Amino acid pills are worthless ... I asked some of the retail supplement shops about why do they still get amino acids ... well the answer was "we sell them well and people ask for it" still people live by the myth that if u take amino acids you will be stronger ... yet amino acids are protein ... a delicious scope of why protein shake gives you 20-30g protein which is around 10-15 large tabs of amino acid which hurts your throat when u swallow them ... and taking amino acids with protein shakes is another mistake ... any type of protein must get converted to amino acids to get absorbed by the body ... meaning any type of protein will get converted to amino acids (that is the first step of the protein digestion) I guess still people get hypnotized by the magazine ads and articles ... you got to keep in mind that articles are written to market a certain product or approach to ensure the constant sale of certain product ... These days you see a lot of ads in the mags saying take glutamine + argentine pre and post workout ... where if someone looks close to these to substances and how they work ... they compete against each other once when getting digested ... glutamine digests to ammonia (NH3) and argentine to nitric oxide ... where ammonia overpowers nitric oxide and you lose the benefit of it ... the same reason why you should take calcium and zinc at the same time ... and the zink + calcium + magnesium is one of the useless supplements that u can take BCAA is a whole different thing as I am a big advocate of HMB (metabolite of Lucien) ... for muscle gain and some medical cases And fructose can't be stored as muscle glycogen or used as a source of energy ... even the glycogen in the liver ... which is fructose ... doesn't take it from the stomach directly ... the body converts some of the blood sugar to fructose ... so don't think that is u eat only 25g fructose a day it will go to the liver ... everything that goes in the stomach has to be digested and then converted and transported to wherever the body sees fit Milk is not a good choice of protein Whey protein is cheap considering the amount of protein you get and cause the price of whey has gone up nearly 100% in the past couple of years ... so has everything else I still think it is a very good choice ... but you do the calculation according to the prices in your country ... 1 liter of milk has 50g carb, 30g protein, vitamine A, D, calcium, and some more phosphate and B vitamins ... and we all know we get best source of protein powders from milk (whey and it various filtration versions) however less than 40% of the milk is actually protein and only 20% of that protein is whey ... so only 7.5% of the total skim milk's caloric intake is whey . Meaning only 6g of whey protein in a liter of skimmed milk The carbohydrate of milk is called lactose and some people cant tolerate it and have allergy against it ... even if you are a lactose tolerant (the human body can't convert all of it to glucose and making it available as energy source due to the lack of proper enzymes to do so) 1 liter of milk has 50g carb, 30g protein, vitamine A, D, calcium, and some more phosphate and B vitamins And don't misunderstand the breast milk or the baby milk that they feed infants (or at least that is what they call it) Mothers' milk is a complete whole food for newly born babies only due to its hormonal property and the baby milk is a fortified powder that was designed to be a whole food for infants ... so don't get it mixed up Cow's milk for babies: Stick with breast milk or formula until your child's first birthday. Why? Your baby can't digest the protein in cow's milk for the first year, it doesn't have all the nutrients he needs, and it contains minerals in amounts that can damage his kidneys." Also ... pregnant women are not allowed to drink milk during delivery due to its indigestion that causes loose motion

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