Protein Vs Carbs+ Proteins after Workout Before I get started on what is the most beneficial protein type and amount to take after a workout for increasing net protein gain in muscle. This is for all our meatheads, the ladies who love making booty muscle, and everybody else who has desire to increase muscle mass than continue reading. Before we start, let me give you a very brief outline on four main forms of proteins: casein, concentrate, isolate, and hydrolyzed. Mind you this is very brief! Since my goal here is to let you know how to achieve a net protein gain, not teach you all about molecular proteins, take out your biochemistry books for that. Casein: In constitutes 80% of milk protein, very slow digesting, and provides a sustained increase of blood amino acids for almost 7 hours which can provide an anti-catabolic effect. Concentrate: 70-80% protein, contains all bio fractions, great absorption. Isolate: 90-96% protein, lactose free, great digesting. Hydrolyzed: Potentially greater % of protein than isolate, pre-digested form of protein by breaking it down into shorter peptides. The consensus is that we require carbohydrates to prevent protein breakdown, while the protein increases protein synthesis, which is true, but we are missing the most important part of the puzzle, which is increasing synthesis over breakdown and avoiding oxidation to essentially promote hypertrophy, not just elevating synthesis only, which majority of people focus on. The truth of the matter is carbohydrates are not entirely necessary for inhibiting breakdown after workout, in fact it can increase it by excess insulin release, who knew!! What majority fail to realize is that what looks great in theory is not always very true with direct real world impact research. Also, physiologically the mechanisms of how the body handles these various proteins and carbs is different than what majority of public have been advised to believe, something we like to call “bro-science”, if you go to a gym you will know what this means. However, I am not saying that carbohydrates are not needed either, in fact they do have valuable use for replenishing glycogen, inhibiting AMPK, and increasing myogenic mechanism involved with hypertrophy. The message that is being conveyed in this article is targeted only towards increasing the potential of “net protein gain” after a workout, which I will be expressing with you my audience very shortly. These are quotations are paraphrased by my own understanding, if you want the direct research of any of my highlighted bold points, simply write your remarks. “Predigested amino acids don’t get digested well, by majority of the losses in the ileum, which is part of the small intestine, where not much absorption happens.” “Even though you get very rapid blood amino acid levels, which greatly elevates protein synthesis by these quicker gastric emptying pre-digested amino acids, more is taken up by splanchnic tissue and less by peripheral tissue.” “Since the body does not have any storage location for protein, the immediate influx of pool amino acids will be oxidized.” “Carbohydrates and Protein achieved the lowest net protein balance between the three groups: PRO, PRO+LCHO, and PRO+ HCHO” “Essential Amino Acids, specifically leucine is elevated above baseline for up to 6hours, even after protein synthesis baselined. This represents that causing another influx is unnecessary, and instead will be oxidized for more energy.” This clearly shows that it is simply unnecessary to use very quick digesting amino acids, while on top of that adding carbohydrates will only promote further losses during digestion, oxidation for energy, and splanchnic tissue use. For all these reasons above we will not have significant concentration in blood and peripheral tissue to signal protein synthesis, what a waste of effort! My recommendations will be having a complete meal 3-4 hours before training, obviously hunger might be an issue, than we ingest 25-30 grams of pure isolate, to satisfy our hunger, use a good amount of those amino acids for energy than have another 25-30g shake of intact casein (if not allergic) or whey concentrate/isolate mix. What this will accomplish: • Prevent potential use of intact amino acids within muscle, if diet lacks, which majority of people does, than the shake before workout is all that much more useful for prevention of losing already built muscle. • We require 2x the normal plasma concentration of amino acids to initiate protein synthesis, so we need to make sure that pool amino acids favour protein synthesis vs degradation. Having some “left-over” from the shake, can reassure us with the combination of the post workout shake towards greater peripheral tissue uptake instead of everything else that can happen within the “pool amino acid cycle” • Satiate appetite Further questions that arise in my head, which will need further research: • Can supraphysiological doses of insulin, meaning more than what we can achieve naturally though food and excessively high carbohydrates, have reverse effects by rapidly increasing all nutrients ONLY towards muscle cells for protein synthesis? • The ideal pre/during/post stack? Backed up with real world direct research, not the theoretical isolated studies or the bro-logical everyday advice. • Will this research even happen?? My questions are dealing with illegal performance enhancements, obviously the government has no need or time to waste on making potentially better athletes, and this is also illegal activity. I guess I answered my own questions lol, looks like bro-logical advice passed for many generations might be my only choice.
Posted on: Fri, 28 Nov 2014 03:29:19 +0000
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