While The Boss is Away....v4.0

[xjsynx]

Originally Posted by bitterplacebo

think that's from arginine because you're not used to supplementing it.

Ehhh nah. It is hard to avoid it...everybody throws it in practically.

[xjsynx]

How often should I have some?

Donald Layman, a nutrition professor at the University of
Illinois, offers a simple solution: Eat a minimum of 30 grams of
protein for breakfast, and at least 30 grams of protein at every
subsequent meal, with meals no more than five or six hours apart.
[4]

Researchers at Cal State-East Bay came up with a more complex
formula for T-Nation types: Each time you have a protein-containing
meal, you should have the equivalent of 23 to 33 grams of protein
in that meal. They also concluded that you'll get the biggest
anabolic response if you have these meals about every two hours.
[5]

The first is probably too casual for muscleheads like us. The
second is a bit fanatical, even by our standards. So here's
the middle ground: go for six meals a day, each containing at least
25 grams of protein.

That's a general, all-purpose recommendation. Use the
following system to tailor your protein consumption to your current
needs.

Personalize Your Protein Needs

1. Choose your current training cycle from the list that
follows.

2. Determine your desired (goal) body weight, in pounds.

3. Multiply your desired body weight by the suggested grams of
protein per pound of body weight per day.

4. Results from Step 3 provide you with your recommended grams
of protein per day.

5. Divide your total daily protein into six meals per day.

6. If Step 5 suggests you need fewer than 25 grams of protein
per meal, round up to 25. In other words, everyone using this
system will have at least 150 grams of protein per day.

Current training cycle:

Off-season or moderate

You have no specific goals beyond maintaining your current body
composition.

You need 0.8 grams of protein per pound of body weight per
day.

Sample:

Goal weight	Protein grams per pound	Protein grams per day	Protein grams per meal
195	0.8	156	26

Moderate to high intensity

You're pushing yourself to build muscle, gain strength,
and/or lose fat.

You need 1 gram of protein per pound of body weight per day.

Sample:

Goal weight	Protein grams per pound	Protein grams per day	Protein grams per meal
195	1.0	195	32.5

High intensity or pre-competition

You're in serious training, possibly preparing for a
bodybuilding contest or some other competition that requires peak
performance.

You need 1.36 grams of protein per pound of body weight per
day.

Sample:

Goal weight	Protein grams per pound	Protein grams per day	Protein grams per meal
195	1.36	265	44

Conclusion

While optimal protein needs will continue to be a hot topic for
discussion for years to come, it's good to have some research
to back up assertions that are in conflict with the recommendations
of lay people and lay nutritionists.

[xjsynx]

OG Article: TESTOSTERONE NATION - Protein: More Muscle, Less Guesswork

[NateW]

what is Triality INC. Did samp and Grow get bought out?

[Hank Vangut]

Originally Posted by xjsynx

How much is enough?

As a scientist with a focus on nutritional interventions, I take
serious issue with the way the RDA was calculated. And, if it were
up to me, I'd explain to Testosterone readers the
benefits and drawbacks of different methods for measuring how the
body uses protein. My editor, though, has other ideas.

He says it makes his eyeballs bleed to read phrases like
"indicator amino acid oxidation," and I respect that.
Still, for the record, I think there's a strong scientific
argument against the methods used to calculate RDAs, and a strong
argument in favor of a more accurate system.

So I'll spare you the technicalities of that argument.
Instead, let's look at what's behind Door #2:

In a fat-loss study conducted recently at our lab at OU, we
recruited a group of sedentary but otherwise healthy adults (both
genders), and assigned each person to one of three groups.

The first group (shown in the charts below as CON) did nothing
except allow us to keep track of their diet. Like typical American
adults, they eat more protein than the RDA suggests (about a
half-gram per pound of body weight per day, which is 21 percent
higher than the RDA), and about three grams of carbohydrate for
every gram of protein.

The second group (EX) ate that same diet, but added exercise:
two days a week of strength training, three days a week of
endurance work.

The third group (EXFS) exercised and also added one or two
protein shakes a day. They averaged 0.72 grams of protein per pound
of body weight per day. That's about 60 percent more protein
than the other two groups. [2]

Results from the Lockwood, et al. (2008) study:

The first thing that jumps out: Even with a crappy diet, the
first exercise group (EX) lost some fat — about two pounds in
the 10-week study. But by adding one or two protein shakes a day
(one shake per day for the first two weeks, two shakes for the next
eight weeks), the final group lost more than twice as much,
dropping about five and a half pounds, on average.

When you put newbies on a five-times-a-week workout program that
includes strength and endurance, you expect them to add a bit of
muscle while they drop some fat. So it's no big surprise that
the first exercise group would gain a bit of muscle (about half a
pound) while dropping some fat.

As before, the extra-protein group got twice the benefit, adding
a pound of muscle to go with the loss of five pounds of fat. Even
for newbies, that's not bad for just 10 weeks!

Both exercise groups increased their strength, of course. And,
again, the group with extra protein saw slightly bigger gains
— which is to be expected, since muscle strength is so
closely related to muscle size.

If you're wondering why the non-exercising control group
also increased in strength, I should note that it's such a
slight gain as to be statistically nonsignificant — it could
be a fluke, or it could be that one or two people in the control
group got some exercise we didn't know about. Either way, it
doesn't matter.

The exercise group getting more protein also improved their
endurance more than the non-supplemented exercisers. We
weren't surprised by this finding; we figured that the group
getting more protein would experience more complete recovery
between workouts, so it makes sense that they'd be able to
work out harder and see bigger improvements in their aerobic
performance.

cool study. makes me wish i was a bigger noob.

[xjsynx]

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