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Tuesday, May 3. 2016
When you stress your muscles sufficiently with resistance training, you damage muscle. This only happens with extreme stress to failure and beyond. Not high reps, but heavy weights. High reps are mainly maintenance and toning.
Muscle (but not heart muscle) only grows stronger in the repair, or recovery, process, which can take a week. Without damage, there is no strength-building.
Early on in my resistance training I realized that I was not getting enough protein for good repair. Feeling tired and weak. A hard boiled egg (8 gms of protein) and a glass of milk (8 gms) was not enough. For your maximum strength-building efforts, you probably need 100+ gms of protein/day for repair and reconstruction.
100+ gms/day is not easy. (See gms of protein/serving of meats). Vegans have their own ways but I am not going there.
As long as I am in the intense strength-building phase of things (almost 12 months now with a few to go), I am sticking with these meathead drinks in the photo for breakfast.
40 gms. is a good start towards 100 with a heavy shot of protein after your barbell squats, deadlifts, bench presses, pull-ups, dips, etc. You get used to the lousy flavors.
You can make your own sort of thing cheaper with whey powder, some blueberries, some milk, and a blender.
If you do not push and pull weights to the point of good damage, 100+ gms/day is not necessary at all. For maintenance, not needed either. Maintenance efforts do no muscle damage and just keep things working.
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Without damage, there is no strength-building.
That's one of the theories, but there are others involving energy, hormones, etc. But your point is taken. Your body has to encounter a stress to which it is not used to and it must be given time/nutrients/etc. to allow it to recover from and adapt to that stress.
I think it is well-accepted that only damage from overstress can increase strength in any measurable way.
Endurance is another matter.
If, by damage, you mean micro trauma to the muscle itself, I don't think that theory has been established as fact.
Be careful of protein shakes, many of them have lots of sugar/carbs. If you want to avoid the sugar and carbs, look at mixes that cater to the bariatric surgery crowd. We have to get 60 grams of protein a day and can get sick if we get too much sugar.
I recently was looking into these powders and found what you've said. High protein but very high carbs/sugars. I was able to find one that did have minimal carbs and even fat. The vanilla tastes like how box cake mix smells.
But looking at protein content it is tricky to get protein without overloading on carbs and/or fats. And by the USDA we should be getting about 60g of protein for 165 lbs or if you have a bit of weight say 250 lbs around 100-160g even without stress exercising. (0.8 -1.4) times your weight in kg
I have been trying Soylent 2.0 which is sold as a meal substitute but was originally devised as a way to get nutrition for the time-pressed. It has a decent flavor, mostly like skim milk.
400 cal, 20g protein, 37g slow-glycemic carbs, 21g lipids. The rest provides 20% of nutrients for a 2000 calorie diet.
Heh, just bought 2 big containers from GNC on Sunday in a BOGO sale.
1 cup cooked black beans (in soup or spicy chili or burrito filling) 15 grams protein and 227 calories.
1 cup plain Greek yogurt (add a handful or berries, or use w cucumbers and onions on top of chicken or beef). 18 grams protein
6 oz water packed tuna (you cd add the yogurt w celery and garlic to make it taste better). 43 grams protein and 293 calories. If you have fresh fish, even better...
4 oz boneless breast chicken 26 grams protein and 126 calories
For a change from hard boiled eggs for breakfast, try a bowl of steel cut oats w handful walnuts (12 grams protein and 350 calories. Add an 8 gram glass of milk for a good breakfast)
The accompanying veggies, and milk in coffee all day would add another 20 grams, so you shd be set.
Any of these foods would be better for you than those disgusting processed shakes. Why eat anything laden with chemicals and polysyllabic ingredients when there is yummy real food??
Yup, or this.
Except it's not really American. Powder in a can is more patriotic.
That is assuming you want to cook food, and that you feel like eating solid food after a weight workout. After weights, few people feel like eating anything.
Check out the number of poylsyllabic chemicals in beans sometime.
You seriously don't feel like eating solid food for the whole rest of the day? I'm not getting good vibes.
I'm a big fan of Muscle Milk (haven't tried the Pro series). Great taste! I realize it has more calories than some other products, but when compared to the crap most people eat, it's not a big deal. However, my current favorite - get composition and great taste - is ON (Optimum Nutrition) Platinum HydroWhey in Chocolate flavor.
Keep up the good work!
Oh Jeez, it's the protein myth again. You people are amazing.
Stop embarrassing yourself.
PS: See Driscoll's insane screed on Instapulpit today? Apparently veganism is the work of the devil, and by extension, presumably Eddie's nearly as theologically sound as Cruz. Or something.
You people are amazing.
Just for reference,
water, calcium sodium caseinate and/or milk protein isolate and/or milk protein concentrate, alkalized cocoa powder, soluble corn fiber, blend of vegetable oils (sunflower oil and canola oil), maltodextrin, natural and artificial flavors, potassium citrate, whey protein concentrate, cellulose gum and gel, soy lecithin, magnesium phosphate, monosodium phosphate, sodium hexametaphosphate, potassium chloride, acesulfame potassium, medium chain triglycerides, carrageenan, salt, tricalcium phosphate, ascorbic acid, ferric pyrophosphate, dicalcium phosphate, sucralose, vitamin e acetate, d-calcium pantothenate, niacinamide, zinc oxide, copper gluconate, vitamin a palmitate, pyridoxine hydrochloride, thiamine mononitrate, riboflavin, chromium chloride, folic acid, biotin, potassium
Ultimate Meal: (for example)
Organic Rice Protein, Organic Flax Meal, Organic Sprouted Quinoa, Organic Sprouted Amaranth, Organic Sprouted Millet, Organic Sprouted Lentil, Organic Spirulina, Vitamin D2, Organic Sprouted Broccoli, Organic Cinnamon, Organic Turmeric, Organic Ginger, Calcium Citrate & Malate, Vitamin C (Calcium Ascorbate), Magnesium Citrate, Citrus Bioflavonoids, Organic Green Tea Extract, Co-Enzyme Q10, Milk Thistle Extract, Organic Stevia Extract, L-Selenomethionine. (Does Not Contain: Soy protein, soy fiber, nuts, MSG, salt, wheat, corn, yeast, gluten, eggs, whey, dairy products, casein, sugar, honey, fructose, caffeine, maltodextrin, ginseng & cholesterol, as well as artificial preservatives, flavors, coloring, fillers & animal products.)
Protein: Milk 10g; Muscle Milk 12g, Ultimate Meal 16g.
People who have physical, active jobs don't necessarily put extreme stress on their muscles. It's constant reps of lifting and holding. I've known some 130 lb carpenters, skinny as a rail, who could grip you by the arm and throw you across the room. They never went to a gym.
Your body isn't using all of that protein. Just make sure you drink lots of water because your kidneys will need it to get all of that protein out with your urine.
Bluebonnet has an excellent chocolate flavor whey isolate protein--no sugar or artifical sweeteners, just cocoa flavoring. Very palatable. Whole Foods carries it. Figure about 30 grams minimum four times a day--just be sure to drink a [/i]lot[/i] of water.