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Wednesday, February 10. 2021
Moving heavy weights is extremely difficult and frequently impossible - or feels impossible. When you move up a notch, it requires as much will power as muscle power. You have to make a loud noise to do it and my place allows those necessary ejaculations. Farts also can occur with intense exertion. I believe in will power, and believe it can be trained in a willing trainee. Physical training is 50% mental training, learning to do what you can't do. It takes a trusted trainer or gym partner to help you past your limit. Just words like "You can do it" or "Gimme one more" or "C'mon, you got it" have a powerful effect - which is the power of a positive relationship. Psychotherapy.
Does a little magic help, if only for placebo effect?
Most dietary supplements are pure scam. However, we use some of them.
- For example, I take a multivit once in a while, when I remember. Maybe only little brats with terrible eating habits need them. I take them for the magic.
- Mrs. BD and I make whey protein shakes with berries for after heavy lifting mornings, or use overpriced commercial protein shakes. It's quicker and easier than cooking food. Otherwise, I'll have a hard-boiled egg or two if I can get them down. We keep a bunch of them in the fridge. Supposed to get a protein blast after ripping up muscles with weights. Probably magic, but who knows? If underweight is a problem, add some carbs to breakfast. I should, but I don't want them.
- Creatine? Why not? It can't hurt, and probably can add some power to bursts of heavy lifting - full power- lifting and pushing. Application of more power means more muscle damage which leads to more strength. Alternative is to eat lots of steak. For other sorts of exercise it does nothing.
- Caffeine? It is one of the basic necessary food groups along with nicotine and beer, so I try to meet my minimum daily requirements as determined by Expert Government Scientists.
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Most dietary supplements are "pure scam", but also when you're pushing your body it has needs that might be outside the bounds of "normal" diet.
To build muscle you need to absorb amino acids. The most common source of this is "protein", which your digestive tract breaks down into said acids and absorbs.
You EAT protein, fats, carbohydrates and fiber. You absorb amino acids, fatty acids, sugar and other breakdown products.
I've come across some interesting material on the absorption of protein (mostly from medical or scientific oriented sites), and it appears that only a small portion of your intestine does the amino acid absorption, which means that eating more than a certain amount of protein per hour and it doesn't get absorbed.
Also as you age your ability to digest protein goes down, at least allegedly. Can't find a good reference.
So you may want to figure out how much of the protein shake is getting absorbed and if having two shakes, one after the workout, and one in between lunch and dinner might be better.
I have also seen some stuff that suggests that most of your muscle building occurs at night, so I tend to drink my protein shake then and make sure I do it slowly. I also tend to do my lifting in the afternoon or evening, so there is that.
I take a small handful of specific supplements in the morning. Vitamin D, of course because we don't get enough. Also it's implicated in the chain that creates Testosterone. http://examine.com/supplements/Vitamin+D/
I take Niacin (the flushing kind) because it can sometimes help cholesterol levels. Maybe. http://examine.com/supplements/Vitamin+B3/
I take an ALA/ACA that is a nootropic, and is purported to have some ability to reduce delayed onset muscle soreness. http://examine.com/supplements/L-Carnitine/ and http://examine.com/supplements/Alpha-Lipoic%20Acid/
I take biotin (recently started) because my fingernails are crap, and it's supposed to help nails and hair. I don't have hair, so... http://examine.com/supplements/Biotin/
Also I take Vitamin B12 because my wife tests deficient in it and has memory and attention problems if she doesn't take it. I figure it can't hurt to take. http://examine.com/supplements/Vitamin+B12/
I don't take a multi vitamin because I try hard to eat a healthy diet and then I focus on "pain points".
With due respect, I think you've assembled a bunch of pieces, but you've not put the puzzle together.
Consider that maybe most muscle building a.k.a. recovery occurs at night, i.e. when you're sleeping and not doing anything else that might consume energy and building blocks (see any connection?). Moving your protein ingestion to nighttime and then reasoning that you must also move your lifting to later in the day "may" be seem logical, but it doesn't necessarily follow. Indeed, there's been much debate and research over pre vs post vs intra workout nutrition as well as protein before bed vs upon waking, etc. Every year, I see new "definitive" answers.
Amino acids vs protein - I think this was examined and the current belief (that may not seem logical at first) is that di and tri peptides are better than simple amino acids. Absorption is only one key to the puzzle. We must also consider the messenger effect of the proteins/peptides/amino acids.
Vitamin D - probably depends on where you live (sun exposure) and what else you eat, but I have no problems with supplementation if one understands that too much can cause problems. I take it myself.
Niacin - the question isn't does it lower cholesterol levels, but does it have a beneficial effect on those things that lowering cholesterol is supposed to help and does it have any significant negative effects on other things. Similarly, statins are known to lower cholesterol, but the real thing we want to know is do they lower the risk of cardiovascular disease and improve quality and quantity of life.
Taking Vitamin B12 (or anything) because your wife is deficient in it seems....well, let's not go there. If your wife is post-menopausal and takes estrogen because she is estrogen deficient, would you start taking estrogen supplements?
Creatine - probably one of the least appreciated and most maligned and misunderstood supplements.
Caffeine - when I started medical school, it was maligned as causing pancreatic cancer. Now there's evidence (associative) that it may lessen the risk of dementia among other things. I think the sweet spot is somewhere around 4 cups per day. I always hated coffee, but when I examined the research, I started drinking it (my dad had dementia).
Oh, I'm very puzzled about a lot of things, and I didn't show you all the pieces because response to a blog post.
I didn't move the lifting to later in the day--that's just when I usually have time and can getter done. Plus there's some evidence out there that lifting in the afternoon or early evening leads to better results.
However it's really just because that's when lifting fits into my schedule best, and better to do it at a slightly sub-optimal time than not at all.
You may or may not be right about the peptides v.s. amino acids, but I gotta get it down my throat and so it's either a Whey Protein shake (whole milk and whey + unsweetened coco powder) or a high-protein bar. I could probably optimize this, but it wouldn't help as much (at this point) as making some other basic changes.
Chocolate Shake is tasty. Two hard boiled eggs I can choke down, but requires a LOT more discipline.
The Niacin isn't so much (in my case) about preventing heart disease and such as it is getting the numbers down so I can get cheaper life insurance :)
Vitamin D--Colorado. I'm a Computer Geek who works from home. I've gone 2-3 days without getting further than half way down my driveway.
Estrogen will hurt me. B12 might help a bit, might not. Low risk, low cost.
Creatine--Steak is a better source than powder :). I don't need to supplement Creatine, I just need to eat more steak.
Gotta agree with you about the taste of peptides vs whole whey - most (maybe all) of the peptide products I've tried have what only can be described as an acrid taste. I usually, mix with as little water as possible and drink in one gulp.
Good point on the niacin.
Oops! I should have said coffee instead of caffeine. Sorry.
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from your link, last paragraph:
Caffeine may counteract the benefit of creatine on intermittent exercise performance. Furthermore, creatine in combination with caffeine and ephedra may have adverse effects. However, more research is needed in this area to confirm these interactions.
I work out after work instead of drinking beer and watching Family Feud marathons. I mix cardio(eliptical) and weight machines, 40%/60%.
Creatine and Glutamine in a protein shake including unsweetened almond milk and yogurt within an hour after the workout helps in multiple ways. It breaks down and transports nutrients to feed and repair the tired old 50-something muscles. Aids muscle and joint recovery. It's good for your gut health. And it keeps me from reaching for a snack. I eat a smaller dinner which offsets the calories.
Nothing beats water. Lots of water. I also take a couple of fish oil tablets a day too. D is in there as well. B-12 isn't necessary unless I'm doing mental workouts.
My daughter says to make sure and take some carbs to work on all those proteins. Chocolate sauce in that shake is a yummy source. Hey, I can't argue with her. She's a dietician and off the charts smart.
Important to remember for you muscle heads. A cardio workout like bikes and running will stop burning carbs after an hour or two. A weight regimen, regardless of intensity, can continue to burn carbs for as much as 24 hours after. A win-win.