The Official Gym & Fitness Thread

I've got a question I hope you guys can answer. When you drink a protien shake after a solid workout, how many grams of the protien that your taking actually gets absorbed by your body?

 

Depends on the type of protein

 

Well I have combat powder which is a mix of three kinds of whey and one casein

 

all of it gets absorbed just not all of it goes to your muscles depending on the amount, just like any macro nutrient. but whatever doesn't get used either for energy, to repair muscle or the small amount of energy thats used to break the protein into BCAAs the excess always gets stored as fat, you don't just pee it out like you do most micros. but your body can only use so much protein for building muscle, and the point of taking it after a workout is because your muscles are freshly "injured" and need protein to repair them. If i remember the number correctly a patient recovering from surgery only can absorb like 1.4 or maybe 1.8g of protein per KG of body weight NOT POUND! and no workout you do is gona need as much protein to recover from then a recovering surgery patient. theres other reasonings for high protein diets but when people get the idea that eating a bunch of protein is gona make them huge its not necessarily the case.

 

20/30 I believe? The extra will circulate for a while and as brotein carriers become available more AA will be absorbed.

after a workout have a shake cause the 15-25 minute window will be when you best absorb it. The the next protein meal have a good amount of fiber to slow everything down. (I dig mexican food w/brown (or black) rice, black beans and a whole wheat tortilla w/what ever else you want in it)

The longer it stays in your gut (before turning to poop) the more you will absorb. Fat also slows down digestion but fiber is healthier.

 

I've heard anything over 70g at once and some will get wasted, but I'd rather be safe than sorry. Contrarily, a big-ass steak can be up to 100+ grams and humans have been eating that for thousands of years. My post-workout shakes are about 60g and I consume at least 200 g daily.

On a separate topic, since beginning my cut, I'm down 18 lbs from 200 to 182. I've been steadily losing about 1 lb a week and started out at a 500 cal deficit and am at about a 650 cal deficit now b/c my weight loss is stalling. I'm going until mid-July and my ass is bulking back up. I feel like a bitch at 182 lbs, although the only thing that has decreased is my max on bench and my waist size. My arms/chest/shoulders/etc all stayed the same size, since my calorie deficit was so small. I'd much rather do a slow cut and preserve as much muscle as possible. I'd say I'm at around 11-11.5% bf right now. Still no clear 6 pack, but getting there.

 

I've been reading lots of articles lately that say the "anabolic/catabolic window" and protein timing is a bunch of bullshit. For the most part, as long as your macros are hit by the end of the day, it doesn't matter when they're consumed. I've gone hours without consuming protein after a workout and my muscles didn't fall off. I think glycogen-replacement is more important than protein intake post-workout.

Then again, I could be wrong.

 

the "anabolic/catabolic window" makes sense to me but iv heard both that its a must and that it doesn't do shit and when people ask i usually just say to do it that way to be safe.

but i personally don't do it ha i think calories for the most part are based on a 24 hour period, i almost never take a protein shake after a workout but always eat either a mini pack of costco black forrest gummy bears or have a few pixie sticks after a workout haha then ill eat an actual meal and end that with downing a whey shake...and like you said my muscles haven't fallen of either :not sure:

every single nutrition class, personal training cert and KINE class iv ever taken all say different things about nutrition and everyone seems to have studys with different results, its like fucking religion haha. i think the best thing with nutrition is to find out what works best for yourself and then go off that, what works for someone doesn't always work for everyone.

 

because a lot of the studies aren't really "scientific" studies as much as "Hey we'll give you some money to see whether ______ does ______"

to confirm that there was no link between autism and vaccines, thousands of case studies were examined then the results compiled, edited, peer reviewed, peer reviewed, peer reviewed again, then published

I doubt "DRINK OUR SHIT, A LOT OF OUR SHIT, AS SOON AS POSSIBLE!! (study proven)"
is really study proven

 

exactly. I always do a post-workout shake b/c I always have, but if I miss one, I don't think I'm gonna go into catabolic shock. I don't think the guru's know what they're talking about b/c the "studies" they do are always so fucked up and don't follow the scientific method and they get one result proving what they're looking for and automatically validate it. The only think I know that works 100% is eating over maintenance = gain weight and eating below maintenance = lose weight

 

this x 10000000

and this is why the only supps I take are protein and creatine (and BCAA's right now b/c cutting). Fuck all that other crap

 

That's why I strongly agree with the "do whatever the fuck you wanna do"

 

lol
http://www.youtube.com/watch?v=WA0wKeokWUU

 

Oh my god hahahaha

 

So if you take 50 grams of the whey/casein protien, you could expect between 30 and 40 to be absorbed by your muscles?

 

Same as my bench should be a lot more... My legs are small and weak. I pulled 315 on DL easily last week. I'd say I'm somewhere between 335-350 on them.

I've never done a "real" cut before. I just want to drop some BF by the end of summer. Try to get as shredded as I can (while still lifting as heavy as I can), then bulk like a mad man all winter.

I've got more of a "stomach" than I want. And if I could burn off some of my love handles I'd have a decent v taper...but those cocksuckers won't leave. So I'm tryin this out. Just for the next month or 2. Then, after I get tired of it, I'll be eating 3000-3500 calories tryin to get up to 165 lbs at least.

 

One thing I have heard consistently is replace the carbs you burn. I had an exercise phys guru of a instructor say "the best post workout meal is a jelly and tuna fish sandwich on white bread". He has a disgusting amount of certifications as well.

But the underlined is what I do this is pretty much what I do. There is usually a pbj somewhere on me or in my car waiting

I did pick up a book though



It is a few years olf (2008 I think?), but should give some interesting things to look into. Once I finish training for a job I'm gunna dive into it. it's only 220 pages or so.

 

Probably, but honestly, don't think about it too much. Just work your ass off in the gym and try to eat more than you normally would. 95 percent of results come from hard work and food

 

My old lady is killing it on FB lately.

 

Hahaha I love some IIFYM....I actually take my finger and get all the greek yogurt out of the bottom of the cup