the effects if eating and lifting

[kickureface]

i know eating is important for building. however, if you're trying to bulk, what should you take and when? what does the muscle use for rebuilding? i know protein is, but why do i ehar ppl saying quickly absorbed (high GI) carbs after workout?

and on nonlifting days, still same amount of protein? 2g per lb?

 

[Best friends? NAY]

2g per pound is a **** lot of protein. Really the most you can use is .8g per kilogram. Or about 4/11 of a gram per pound. This came from my kinesiology teacher who speacilised in sport exercise.

 

[[S]alvatore]

Really the most you can use is .8g per kilogram. Or about 4/11 of a gram per pound. This came from my kinesiology teacher who speacilised in sport exercise.

Have you got scientific proof to back that up, or would you believe your teacher if he told you the world was flat as well?

 

[Warboss Alex]

Atkins says you can use a lot of dietary fat as an energy source - people on keto diets manage to process all that fat. A demand is being placed on the body to do so (fat being the energy source)

Athletes eat a ****load of carbs as an energy source - a demand is being placed on the body to do so (carbs being the energy source).

People generally accept this and don't question. So why the f-ck can't anyone get their head around, 'give the body a demand to process 1.5g-2g per lb protein and it will'. It's like protein's some sort of taboo thing which the body really can't cope with .. protein's just another macro with a specific purpose! (muscle growth, function and repair)

This is why people who 'bulk' put on fat. They go for like.. 1g of protein per lb maximum, so for a 170lb guy that's 170g a day. Which is less than 700kcal. If that guy needs 3200kcal a day or more to grow, he needs about 2500kcal all from fat and/or carbs. Result - he'll get fat!! But double that (thermogenic) protein and he stands a good chance of keeping lean or getting leaner while growing. Even if you don't want to accept that protein can be processed in large amounts, it's still a much better source of excess calories than fats or carbs.

 

[EFFORT]

My exercise physiology prof said the same thing about the protein intake (hes 125lbs) and so did another prof in my department (shes a fatso) (exercise and sports science)

These are really smart people and they really know there stuff, but something is off when it comes to there logic on protein intake. In my opinion the academic boards need to rethink there science.

Look at all the big guys diets and they are taking in 1.5-2+ per pound. Look at all the training clients Iron addict and DC have trained, look at the protein intake of the client and it will be 2g per pound (not to leave out all the other successful trainers)

All these smart people that say the body can only take in .8 bs are always some skinny 155lb guy, i've never seen any big guys say this though. Makes you wonder.

 

[kickureface]

i know eating is important for building. however, if you're trying to bulk, what should you take and when? what does the muscle use for rebuilding? i know protein is, but why do i ehar ppl saying quickly absorbed (high GI) carbs after workout?

and on nonlifting days, still same amount of protein? 2g per lb?

aside from that sidetrack im still curious on a few things

1. most calories should come right after a workout, yes? and mostly in protein/simple (readily absorbed high gi) carbs.
2. what about on nontraining days? there's no timeslot for "after training eating" and still, 2g protein per lb albeit nonlifting, right?
3. extra q- what about sugar from fruits and such. they have LOTS of sugar in fruits, and fruit juices like tropicana (no added sugar). what effect will this carb have on the body, and would it be wise to use that as a carbsource after a workout?

 

[Best friends? NAY]

Have you got scientific proof to back that up, or would you believe your teacher if he told you the world was flat as well?

People pay her ass a ****-load for her to train them. She isn't reserach proffesor, she eitehr teaches or does hands-on stuff with people.

And i'm not saying more is bad for you in anyway, protein is a great healthy source of calories. But if your taking a **** load of extra protein via, powders, drinks your wasting money.

If your getting a ton of protein eating a huge steak, other meats I'm nto saying cut back or anything, just that if you do that then take an extra 100g a day with a powder you are wasting alot money taking the powder.

 

[Throttle]

the body uses both carbs & protein to rebuild muscle after you've beat it to hell. you're building primarily with protein, but your body needs some carbs for energy to build efficiently. otherwise it has to turn dietary fat or protein, or worse, your body's fat & muscle, into the energy it needs to rebuild. if you're working out as hard as most guys on this board, there's nothing in the tank afterwards. refuel! how you do that is your choice.

on non-training days you need at least as much protein as on training days -- rest is when you grow. but there's no particular time the body is desperate for carbs/protein like post-workout, so you have to spread it out.

 

[kickureface]

thanks throttle
can anyone answer the third question?

 

[Skilla_Staz]

Your body is still recovering on non-lifting days, correct?


Days that you sit around and don't do much of anything, do you stop eating all together? I mean hell you're not doing anything right? No. I'd imagine you'd eat just like you normally would. Why should your nutrient intake differ?

 

[Throttle]

i can't speak on ideal carb-source post-workout, but since you need a quick burst of carbs, in a pinch almost anything will do, and you want something fast absorbing. You're looking for carbs that are high-GI but not necessarily high insulin-index. So I think ideally you're talking about a combination of dextrose & maltodextrin.

But forget ideal -- post-workout your body wants quick carbs. Normally fruit (esp. fibrous fruits like whole apples & plums) is preferred to juice, but this could be one exception, since you want carbs as simple & quick as possible. I'll let others step in with more refined answers.

 

[kickureface]

thanks.
fruit sugars always puzzle me as well. they seem so different from traditional carbs as well as refined sugars

 

[mrRuckus]

I use powdered gatorade. I mix protein, glutamine peptides and creatine ethyl ester in it. It kills most of the taste of those horrific things. Fruit juices didn't hide the taste nearly as well.

 

[Skilla_Staz]

Hides the taste of what?