Hot answers tagged

16

You can gain muscle while losing weight, but really only in specific circumstances, which you most likely don't fall into. You need to be fairly obese to start with, and eating the correct nutrients to support the lifting that you are doing. However, you are most likely not in that category, since you have been training regularly already. If you are in a ...


15

There is a common saying that abs are made in the kitchen. Having a strong core and abdominal muscles is not enough to get "six-pack" or "washboard" abs, because there will likely be a large layer of fat over the abdominal region. In fact, you aren't able to really see six-pack abs until you are in the 8-15% range of Body Fat Percentage. Furthermore, the ...


12

Define waste. You may or may not gain weight, but there are other considerations at play. Excessive caloric intake will probably cause you to gain weight, plus there are other metabolic considerations from the reduction in exercise that may have an affect as well. When you have an excessive amount of protein intake, then you start placing a larger burden ...


10

I recently stumbled on a great article that talks about protein consumption for the purposes of building muscle (recovery included). It's "The Myth of 1g/lb: Optimal Protein Intake for Bodybuilders". To make a long story short, there was a clinical study to determine how much protein was necessary to build muscle. It is still based on body weight, but the ...


10

Divide your dose. Have some before and some after your workout. Unlike fat and carbohydrates your body can't store protein. If it doesn't get absorbed it gets passed through your digestive tract, your liver, your kidneys, etc. This not only wastes protein/ supplements and money it also taxes your machine by forcing it to process something that it can't ...


10

You are not an ectomorph. There is no such thing as an ectomorph, as the concept of somatotypes is a nonsense pseudoscience that was made up in the 1940s and has never been supported by evidence. What you are, at 5'7" and 55kg, is very skinny. If you eat more without exercising, you'll get fat, and if you eat more and add a sufficient intensity and volume ...


9

First, most recommendations about frequency of eating and timing of eating don't have any appreciable real benefit. Whether you get all your daily nutrition in 3 meals or 6 only matters in what helps you stick to your nutrition plan. If you do better eating small meals throughout the day, do it. If you do better with multiple larger meals, go for it. ...


9

Having a protein before your workout will allow you to have more energy, resulting in your workouts feeling stronger, but you will not burn as much fat when you workout. After your workouts, it is commonly accepted that your body acts like a sponge for about an hour while your muscles attempt to collect nutrients to repair what was torn down during the ...


9

184g of Protein does not sound unreasonable to me for someone who is actively exercising. It can be a lot, but it only amounts to ~740 Cal of your daily consumption. So you will need to be eating more than that overall. First, I would check your math. Most lean meat has about 25g / 4oz serving--or as much space on your plate as a closed fist. A chicken ...


8

.5g protein per pound weight is for sedentary individuals to maintain muscle mass. Losing muscle mass is not necessarily a fast process, but there are ill effects over time. If you are exercising, you will need more protein. I would increase your protein intake. It has a double advantage of being more satiating (allowing less room for junk food) and ...


8

For the most part this is speculation based on what I learned as from my college bio classes (which I took recently as a I just graduate as a bioengineer). Obviously, there are circumstances in which mixing your protein into a shake may cause it to lose effectiveness. For instance, a shake with high bacterial content, such as if you put yogurt or something ...


8

Some quick research returned the following articles: Who Knew Preventing Kidney Stones Was this Easy? "In the 1990s when the Atkins diet reached huge popularity, critics claimed that high protein intake leads to kidney stones. This turned out to be a complete myth, but the misinformation is still being circulated. Although protein restricted diets are ...


8

Let's start with some foundation in the order of importance: Energy Balance (Calories in vs. Calories out) Macros (amount of protein, carbohydrates, fat) Micros/Supplements (vitamins / minerals and sports supplements) Meal timing (how often you eat and how close to training) Energy Balance This is the simplest thing: You eat less than you burn in a day ...


7

Mechanical agitation can denature proteins, so that the proteins will no longer function correctly in their original state. But, it's likely the proteins are already denatured as a consequence of manufacturing. And, your digestive system will break down the proteins into amino acids anyway, in order to rebuild them into new proteins. Mechanical agitation (...


7

In order to get big, you need to eat a calorie surplus (more than you burn in a day). To get cut, you need to eat a caloric deficit. If you eat 200g+ protein but still eat fewer calories than you're burning, you're going to lose weight and you won't get huge and bulky. If you're trying to get cut, I'm assuming that you're trying to lose weight and/or lower ...


7

Yes, I don't see why not. Some protein shakes combine the two (or all three). Some samples: Hydro Builder (Protein + creatine) and Hydro Whey (Protein + BCAA) (mirror).


7

To answer your question specifically: it doesn't matter. Studies show that the average amount of protein taken in over a given period of time(days, weeks)is what matters far more than getting your whey in before or after. The body does not really become magically more efficient at using protein after a workout. As long as you're hitting your daily intake ...


7

A typical 10lb bag of ON whey protein costs ~$115 USD. There are 149 servings (1 scoop = 1 serving) in a bag. So 24 grams of protein (with negligible carbs and fat) costs $0.77 USD. I don't think you'll find anything cheaper anywhere. And if you do, let me know.


7

There are already some answers that address this, basically tissue is being torn down and needs to be repaired. But it goes further: there are simply a pile of benefits to upping protein (2012 study): Protein seems to play an important role in the emergence of [feeling full]. Long-term ingestion of a high-protein diet not only decreases food intake ...


6

I've checked the book I recommended in the comment. It is written by a PhD Robert K. Cooper and is entitled "Flip the switch". A simplification of what you could read there is as follows: We have limited storage space for excess protein, and the amino acids from them remain in the bloodstream for only about 4 hours. thats a good reason to include proteins ...


6

Eggs! A dozen in USA costs around $3 that is 6 grams of proteins for $0.041 per gram. Although it doesn't beat $0.03 per gram in Eric's answer but its close and eggs are not for $3 everywhere. Knowing which country you belong to, this price can be significantly lower. I am from Canada. I just bought a dozen eggs for $2.64 Wohoo, that makes it $0.03 ...


6

Your primary nutrition should be from food. Protein powder as the name suggest are supplements, if you are using them as food, it may come up with side-effects. Regarding your coach, it's time to get a new one. You are a beginner, and with proper diet, nutrition, rest and workout, you can see benefits, not just by pumping yourself with protein powder. It's ...


6

There is a concept called the "anabolic window", which is a belief that directly after a workout our body is primed for optimal muscle protein synthesis (muscle growth) and that this period lasts only a short while, with anything after that far less effective. When I say a short while, I mean on the scale of half an hour or so. There is however no sufficient ...


6

Yes you need lots of other things, minerals, vitamins, essential fats, carbohydrates. These are needed to build muscle and also to stay alive, while the muscle building happens. That's why should keep a proper healthy diet, and with healthy I mean what's very commonly healthy: veggies, fruits, whole grain, then you can add additional protein to your diet.


5

Years later but for anyone who reads this. Moesef's answer is half correct but completely misleading. Why would the breakdown of protein reduce it's effectiveness? You can buy them pre mixed off the shelf, they've been sitting there way longer than a few hours. Any breakdown of the protein will just turn them into amino acids, and like moesef said that isn'...


5

Bottomline, to form muscle your body needs amino acids, both branched chain and simple. The foods that are highest in those nutrients are protein. 1 gram per lb is a minimum to maintain. Building will require even more. Muscle growth is triggered by two things. Hypertrophy and then having the appropriate macro-nutrients available for the body to repair ...


5

Eat a can of tuna. White albicore. Each can has 2 servings and each serving has 14 grams of protein. Put some ranch dressing in there and your good to go! 28 grams is close enough for me but 1 tbsp of peanut butter would put you over the top ;)


5

Not all the protein is digested. But without enough, the body will feed on itself during the night. This is why athletes, bodybuilders, etc. eat slow-digesting protein (e.g., casein) at bedtime--to provide a sustained protein store.


5

I will respect your wishes to talk "only about protein", but that is simply a repetition of a lot of the fallacies and myths that have grown up around the ingestion of protein. Protein is simply a macro nutrient, and needs to be consumed in balance with other macronutrients. All of the "rules" you state about no more than 30 grams of protein (Which is only ...


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