Everything You Need To Know About Protein

[Legend]

Yeah, raw soy has been shown to slightly increase estrogen and decrease testosterone. I don't think that's the biggest problem though. It's just the protein isn't utilized well by the human body, and related species to humans. There's a study where pigs essentially become very frail and weak when given entirely soy protein, but are perfectly healthy when given entirely casein protein. It's in Berardi's lean eating 1 article, and I've looked it up on pubmed before.

Also, soy can encourage hypothyroid. FDA scientists warned about this in a letter of protest to the FDA labeling soy as heart healthy several years ago.

Finally, Lohrke et al (2001) showed that growing pigs fed a diet consisting of soy as the only source of protein had lower body weights, amino acid imbalances, increased cortisol levels, and increased muscle breakdown. The casein-fed pigs grew normally. This study indicates that a diet containing exclusively a low quality protein (soy in this case) may interfere with normal growth and development.

http://johnberardi.com/articles/nutrition/leaneating_1.htm

 

[Amused]

Originally posted by: Apocalypse23
What I kinda dislike is how many people that kinda get into bodybuilding since it's 'cool' or to 'look good' will only work on their upper bodies and totally disregard their legs or thighs, I personally started focusing on every body part, particularly the legs since I always wanted to run and have had big legs since I was a teen. But with strong thighs and legs one really can lift a lot and sqaut more, it's just funny to me when almiost 90 percent of the guys working out in a gym (not professionals) will always do upper body and have weak lower bodies.

To have big legs and thighs is a very good thing for the body imo.

Yes, working the legs is a very good thing and really boosts testosterone.

But, don't judge everyone equally. Many people over the age of 30 or people who used to run have a very hard time working their legs. Bad knees, backs and so forth. The smart ones will still work their legs, but go light. A lot of people I know have back issues in which the lower spine simply cannot take that much weight on it without popping a disk. Most of them go light on legs and do the best they can. One guy I know is an ex rugby player in his 40s with a total hip replacement. He can't go heavy at all. Kinda sad, actually. But before the hip replacment, he was almost in a wheel chair.

Personally, I do legs and go heavy as often as my back and knees will allow. My legs are built, but not quite as big as my upper body. But then... I'm 40 and often run for cardio... which is kinda counter productive to size.

 

[crt1530]

What's your opinion on the efficacy of peri-workout use of sugar (corn sugar and maltodextrin)? I currently make shakes for consumption during and after my lifting sessions which are 2:1 sugar to protein (25g each of corn sugar, maltodextrin and a scoop of ON Whey). It seems to work for energy and recovery, but I don't know if I want to be consuming 100 grams of straight sugar every other day. I eat almost no sugar aside from these workout/post-workout shakes. I've read lots of articles saying that this is the way to go, but it seems like a lot of the thinking fits a little too well with the supplement industry's long history of using simple sugars because they are the cheapest carbs they can get their hands on.

 

[SVT Cobra]

Originally posted by: crt1530
What's your opinion on the efficacy of peri-workout use of sugar (corn sugar and maltodextrin)? I currently make shakes for consumption during and after my lifting sessions which are 2:1 sugar to protein (25g each of corn sugar, maltodextrin and a scoop of ON Whey). It seems to work for energy and recovery, but I don't know if I want to be consuming 100 grams of straight sugar every other day. I eat almost no sugar aside from these workout/post-workout shakes. I've read lots of articles saying that this is the way to go, but it seems like a lot of the thinking fits a little too well with the supplement industry's long history of using simple sugars because they are the cheapest carbs they can get their hands on.

Do not worry about Ratio's. Huge myth. Your body is going to take and use what it needs regardless, not only if it is in some ratio.

Second, I personally do not like pre or post workout carbs...yes I mix my creatine with gatorade, but protein does not need it as much. The constant insulin spiking leads to fat and possible diabetes. 20-30gs of Waize will do.

 

[Amused]

Originally posted by: SVT Cobra


Second, I personally do not like pre or post workout carbs...yes I mix my creatine with gatorade, but protein does not need it as much. The constant insulin spiking leads to fat and possible diabetes. 20-30gs of Waize will do.

I take 300 calories of dextrose with my creatine pre-workout. It really helps ensure I don't suffer from hypoglycemia. It's rare, but when it happens it can really ruin a good workout. Plus it gives me great energy for my workout. I can really feel a difference if I don't have the shake before.

I'm of the opinion sugar is perfectly OK if one is going to be extremely physically active right after consuming it.

 

[jiggahertz]

Originally posted by: handoverfist
Are you supposed to take protein on the days you do not work out?

Are you supposed to eat on the days you don't work out?

 

[crt1530]

Originally posted by: jiggahertz

Originally posted by: handoverfist
Are you supposed to take protein on the days you do not work out?

Are you supposed to eat on the days you don't work out?

The real, non-sarcastic answer is that you should try to eat real (unprocessed) food as much as possible. Powdered protein should be used as a supplement for times when it's not feasible to eat whole food or for peri-workout nutrition when you are trying to take in quickly digested nutrients.

 

[Apocalypse23]

I'm looking into Glutamine but I've read mixed reviews about it, some say we need it some say it's not necessary and really doesn't help significantly if you have a good diet anyway.

Also, when should one take glutamine, before workout and after? and with the protein shake?

Also what are your thought on Creatine? Which are some good ones and are they recommendable?

 

[SVT Cobra]

Originally posted by: Apocalypse23
I'm looking into Glutamine but I've read mixed reviews about it, some say we need it some say it's not necessary and really doesn't help significantly if you have a good diet anyway.

Also, when should one take glutamine, before workout and after? and with the protein shake?

Also what are your thought on Creatine? Which are some good ones and are they recommendable?

Creatine is great. CEE is the way to go. Try Cellmass maybe.


As for Glutamine, I take it. Why? I really do not know. It makes me feel better I guess. Upwards of 20gs (which is a lot) it does reduce soreness a little little bit, but otherwise like all other BCAAs if your diet is good and you are not cutting you do not need them. Spend your money on something more effective. You already have a multi and fish oil right?

 

[49erinnc]

Very informative thread that I somehow missed until the late March bump. I had no idea that mixing whey protein with milk was a bad idea (or not as effective). I've always mixed my WPI with 1% milk. I guess I should start opting for water but I'm sure the taste will suffer. I use a cinnamon-vanilla mix now so obviously, it taste great with milk.

If you could only take 3 supplements (including whey protein), and your goal was to build muscle, what three would you take? Basically, what are the three most important supplements someone can take in hopes of improving gains in the gym? I don't want to get too involved with that stuff where I'm having to completely mold my lifestyle around it or spend tons of money. So I'd like to just incorporate the best stuff, while keeping it simple. I'm guessing WPI, creatine and ???

 

[Apocalypse23]

Originally posted by: SVT Cobra

Originally posted by: Apocalypse23
I'm looking into Glutamine but I've read mixed reviews about it, some say we need it some say it's not necessary and really doesn't help significantly if you have a good diet anyway.

Also, when should one take glutamine, before workout and after? and with the protein shake?

Also what are your thought on Creatine? Which are some good ones and are they recommendable?

Creatine is great. CEE is the way to go. Try Cellmass maybe.


As for Glutamine, I take it. Why? I really do not know. It makes me feel better I guess. Upwards of 20gs (which is a lot) it does reduce soreness a little little bit, but otherwise like all other BCAAs if your diet is good and you are not cutting you do not need them. Spend your money on something more effective. You already have a multi and fish oil right?

Hmm, what about No2? Is it like creatine? Or should I try something that is an all in one?

Thanks

 

[Special K]

Originally posted by: 49erinnc
Very informative thread that I somehow missed until the late March bump. I had no idea that mixing whey protein with milk was a bad idea (or not as effective). I've always mixed my WPI with 1% milk. I guess I should start opting for water but I'm sure the taste will suffer. I use a cinnamon-vanilla mix now so obviously, it taste great with milk.

If you could only take 3 supplements (including whey protein), and your goal was to build muscle, what three would you take? Basically, what are the three most important supplements someone can take in hopes of improving gains in the gym? I don't want to get too involved with that stuff where I'm having to completely mold my lifestyle around it or spend tons of money. So I'd like to just incorporate the best stuff, while keeping it simple. I'm guessing WPI, creatine and ???

A multivitamin would be an all-around good choice.

 

[Apocalypse23]

Also, I'd like to ask you if there is a best bang for the buck creatine I can use, something not too costly either. I am confused as to which type of creatine to buy as well, there are carb free creatines, carb based creatines and pure creatine. Which one would be ideal overall?

Here is a website I usually order my stuff from if you can point me to some products here that would be great. Thanks!

http://www.supplementscanada.com/popeyes/creatine_monohydrate.html

 

[BrownTown]

umm, so I bought protien last week and tried to drink it as a shake and there is no way I can get it down, it tastes nasty (as point of fact I can't even drink normal shakes without fealing like throwing up, foods of that consistancy do not work for me). So, I was wondering, can I just cook the protien into muffins or something like that? Clearly something is not working right for me here because I have been working out for 3 months (3 times a week) and have yet to gain a single pound. Also I was experiencing strength gains for awhile, but that has stopped now too. I'm not exactly sure how much protien I get in a day, but its probably somewhere between 50-100 grams a day given that I get very little meat here at college.

 

[Amused]

Originally posted by: BrownTown
umm, so I bought protien last week and tried to drink it as a shake and there is no way I can get it down, it tastes nasty (as point of fact I can't even drink normal shakes without fealing like throwing up, foods of that consistancy do not work for me). So, I was wondering, can I just cook the protien into muffins or something like that? Clearly something is not working right for me here because I have been working out for 3 months (3 times a week) and have yet to gain a single pound. Also I was experiencing strength gains for awhile, but that has stopped now too. I'm not exactly sure how much protien I get in a day, but its probably somewhere between 50-100 grams a day given that I get very little meat here at college.

Not to sound mean or anything but... man up.

Learn to guzzle it down so fast you can't even taste it. It's not hard at all to guzzle down 8-12 ozs of anything. I do it with my creatine and protein.

Hell, you're in college. You haven't learned to do this from all the beer parties yet?

 

[shortylickens]

How much protein is in a load of man-sauce?

 

[Amused]

Originally posted by: shortylickens
How much protein is in a load of man-sauce?

Go troll your homosexual fantasies elsewhere.

 

[shortylickens]

Originally posted by: Amused

Originally posted by: shortylickens
How much protein is in a load of man-sauce?

Go troll your homosexual fantasies elsewhere.

I dont take orders from you.
Unless you are wearing the lether suit and have your whip.

 

[SVT Cobra]

Look into Cellmass...most creatine's should be carb free.


I would chose WPI, Creatine, Fish Oil, Multi. everyone should have them.


Also remember, supplementation is only 25% of your workout, 25 being diet and 5 being the acutal workout. If you are plateuing, it is your workout lifts, not the protein.

 

[Apocalypse23]

Originally posted by: SVT Cobra
Look into Cellmass...most creatine's should be carb free.


I would chose WPI, Creatine, Fish Oil, Multi. everyone should have them.


Also remember, supplementation is only 25% of your workout, 25 being diet and 5 being the acutal workout. If you are plateuing, it is your workout lifts, not the protein.

Well i want ot try creatine to see what diff it makes, I've been all natural on my workouts since this date apart from protein shakes. That's why I'm asking about creatine, but the cellmass you recommended is about 60CAD here and I'm looking into something cheaper.

Thanks

 

[hookinitup]

this work deserves some recognition.

it's hard to identify unbiased info regarding supplement info for amateur athletes.

Thanks for the info SVT Cobra and Amused and others.

 

[Amused]

Originally posted by: shortylickens

Originally posted by: Amused

Originally posted by: shortylickens
How much protein is in a load of man-sauce?

Go troll your homosexual fantasies elsewhere.

I dont take orders from you.
Unless you are wearing the lether suit and have your whip.

You wish.

 

[scootermaster]

Originally posted by: SVT Cobra
Look into Cellmass...most creatine's should be carb free.


I would chose WPI, Creatine, Fish Oil, Multi. everyone should have them.


Also remember, supplementation is only 25% of your workout, 25 being diet and 5 being the acutal workout. If you are plateuing, it is your workout lifts, not the protein.

Thanks for all the insight. I also took my after-workout shakes with milk. I'm now using water for those, but milk before bed.

I'm looking into creatine as well. Never tried it. I'm a little over 6'4", about 205, probably in the 13-15% bodyfat range, looking to bulk up a little bit more before summer. Money isn't the biggest concern for me, as results and most importantly, health. Is that cellmass stuff better than XYIENCE NOX-CG3 (whatever the heck that is?)

I don't mind paying extra for the CEE. You don't have to load with that, right? Also, I've heard you're supposed to cycle creatine. How long, you figure?

I know that's a lot of questions, but we really are all learning and appreciate your help. I'm looking to place an order soon (almost out of ON Whey) so any help would be wonderful!

Thanks!

 

[50cent1228]

awesome guide

 

[GrantMeThePower]

You spoke about the downsides of Muscle Milk (which i've heard elsewhere as well) that it has just too much fat.

But what about their newer "Muscle Milk Light"?

Also, from what i've read the fat was a selling point because of the type of fat or something like that.