** IN-DEPTH INFO ON PROTEIN SYNTHESIS **
http://www.nutritiontactics.com/measure-muscle-protein-synthesis/#6_How_to_optimize_muscle_protein_synthesis_exercise_guidelines
This is a definitive guide on how your body repairs muscle tissue. Tons of studies and facts!
Here's a brief overview of the important pieces...
During a workout: "A longer rest period between sets increases the larger post-exercise muscle protein synthetic response compared to a short rest period (5 vs. 1 min). In agreement, a longer interset rest period improves muscle mass gains compared to a shorter rest period (3 vs. 1 min)."
Post-workout: "Insulin inhibits muscle protein breakdown a bit, but only a little is needed for the maximal effect. A protein shake alone increases enough insulin to maximally inhibit muscle protein breakdown, you don’t need additional carbohydrates."
General protein intake guidelines: Eat 4-5 meals spread throughout the day: e.g. breakfast, lunch, post-workout shake, dinner, and pre-sleep.
Eat 20-40 g protein at each meal. Amounts above 20 g give a small additional benefit.
-Choose animal protein (whey protein is the best). Or compensate by eating larger amount of plant protein.
-If your main goal is to build muscle, eat at least maintenance calories.
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2799 kcal
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Fat: 104.68g | Prot: 156.85g | Carbs: 317.99g.
Breakfast: Publix Quick Cooking Oats, Winco Foods 1% Lowfat Chocolate Milk, El Popular Chorizo, Oakdell Jumbo Eggs, Kirkland Signature Mexican Style Blend Cheese. Elevenses: Now Sports Carbo Gain, Winco Foods 1% Low-Fat Chocolate Milk, Optimum Nutrition Micronized Creatine Powder, Coffee (Brewed From Grounds), Isopure Zero Carb Protein Isolate (Creamy Vanilla). Dinner: Klondike Choco Taco (79g), Oreo Vanilla Crunch State Fair Cookie, Malt-O-Meal Peanut Butter Cups Cereal, Nabisco Chewy Chips Ahoy! with Reese's, Oreo Chocolate Peanut Butter Pie, Tillamook Cookies & Cream Ice Cream, Smucker's Sugar Free Strawberry Preserves, Daisy Low Fat 2% Small Curd Cottage Cheese, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Valu Time 1% Low Fat Milk. Supper: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...
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2776 kcal
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Exercise:
Grocery Shopping - 45 minutes, Motorcycle Riding - 30 minutes, Watching TV/Computer - 8 hours and 30 minutes, Resting - 6 hours, Sleeping - 5 hours and 30 minutes, Housework - 15 minutes, Driving - 1 hour and 30 minutes, Showering - 30 minutes, Cooking - 30 minutes. more...
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Comments
So it's a bit trickier if you have a dual main goal of weight loss and muscle gain? Is it one or the other, not both?
01 May 19 by member: LZenn
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What do you do with your workouts when you want to start shedding the fat you gained while in surplus building bulk?
01 May 19 by member: LZenn
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01 May 19 by member: LZenn
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Well written. This I can agree with. Besides mTOR is what I rely on, more so than insulin. There's a roughly 40 minute window after a protein meal that play a part in it. Our muscles are not made with candy. Candy muscles is a big problem for diabetics, with things like 'frozen shoulders'. The skin will also look like a dry desert with too much sugar.
01 May 19 by member: Diddlee
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There is science, and there is not...
01 May 19 by member: LZenn
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hey diddlee can you provide a link with scientific proof of your claim? if that were true my skin would be insanely dry, lol
01 May 19 by member: -Diablo
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Candy muscles. that's a new one. some things never change.
01 May 19 by member: -Diablo
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Smeagol looks pretty concerned about his candy muscles in your profile pic. Those brittle guns are gonna shatter.
01 May 19 by member: -Diablo
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01 May 19 by member: -Diablo
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chrisw77's Weight History
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