While there are many benefits to this, and Layne lays out within this article, tracking is not for everyone. In some cases, it can lead to an unhealthy relationship with food.
We encourage you to please be mindful and do what is best for YOU and your personal goals, as your health is the most important thing.
Good morning class, please take your seats. Layne Norton , but you can just call me Layne. Now, this is an extremely broad topic, and I could spend an entire year attempting to teach you just the basics.
However, that might not be too thrilling for you all. One thing I want you to understand before we get started is that you are in a VERY delicate place right now. Many people will try to take advantage of you by promising you quick fixes, magic tricks, biohacks, and other such buffoonery. Please understand that building a great physique takes TIME , more than anything. There is no magic program. There are no magic foods. There is no magic macronutrient ratio. I want to WIN. I wanted to learn how to get as jacked and lean as possible, drug-free, using nutrition.
Pure, unadulterated, horse manure. Let me hit you with an example. I started competing when I was 19 years old. At the time my legs were a big weakpoint for me. They were weak in strength and in size. I dedicated myself to making them grow. A year went by, 2 years, 3 years, 4 years and they were still not very good. So when we talk about building muscle and getting stronger, some people win the genetic lottery, and it happens pretty fast, but for most of you it will mean toiling away for weeks, months, years… decades!
Hell, just go to the supermarket and look at 2 lbs of beef… that is A LOT of tissue! You think synthesizing that happens fast? Studies on muscle protein synthesis show a cap of maximal stimulation for MPS at approximately 25 to 50 g of protein at a meal, depending upon the source of protein, and the amount of lean body mass of the individual.
They determined that while the rates of muscle protein synthesis were the same, whole body proteins synthesis was grader in the 70 g protein meal. Choose from several training programs for different goals and difficulty level. Discover a plethora exclusive articles and videos on nutrition and training from some of the top experts in the world. I recommend listening to and reading his resources to any of my friends looking for science-backed fitness information to guide them on their path of knowledge expansion within the realm of fitness.
He's one of the few people i've found to be a reliable, educational, no b. Remember Me. The problem with that is that eating eight whole food meals a day is not really agreeing with my stomach, especially considering that I now have to eat more calorie dense meals.
So, for me, it is a big help convenience-wise, because I can time everything much better, AND get my protein requirement. And for the record, I have set my protein ratio at 2g of protein per 1 lb.
My shakes normally ran 70g protein. While I understand the importance of covering all bases by using whole food to make the best of varying amino acid profiles, do protein shakes certain products, anyway… my regulars were these type not have specifically engineered profiles that cannot be had through regular food, hence the importance of having them in the first place?
I ask you because you are a highly regarded natural here on MD. My apologies for being long on words with my questioning, but that is just how I am. I think your protein intake is too high. I have literally spent the last 8 years of my life studying protein and more recently my studies at the graduate school level have been spent studying protein synthesis and metabolism in depth.
I would mitigate your intake to 1. Another example is vitamins. More is not better, better is better. As far as having profiles that are better than whole foods, whey has probably the best profile in terms of bioavailability and leucine content and there is strong evidence that leucine is the only amino acid that can independently stimulate protein synthesis.
I find that all protein products are pretty much useless as it is simple to get adequate amounts in a caloric threshold. Most people overconsume protein for no apparent reason other than paranoia.
I agree that most do over consume protein out of paranoia but protein powders can be useful for convenience if nothing else, or if someone is a vegetarian, or has certain food allergies that may prevent them from getting protein from typical sources. I guess what I am asking is some people believe more is better for protein but with leucine and other bcaas you get more protein intake as opposed to taking in a huge amount of protein in hopes that the level uptake is the same.
Damn I confused my self. Does microwaving your meats degrade the protein? Cool thanks i just read a couple studies about it and wanted to get your opinion. But you are saying its not really a big deal anyways?
It is absolutely no deal whatsoever. You see proteins are long chains of amino acids that are linked together by peptide bonds. Heat and acid will both denature proteins which means they will unfold from this conformational state. The amino acids remain intact and are still available. Just to make my point that it does not matter if you denature a protein, look at what happens during digestion.
Proteins are exposed to concentrated acid in the stomach 6 Molar Hydrochloric Acid which will denature almost ANY protein. In the small intestine the denatured protein is then cleaved into individual amino acids, di, and tri-peptides. I have been adding Whey protein to my Oatmeal in the morning and I heat it up in the Microwave for about a minute.
I was wondering if microwaving the Whey might cause it to breakdown? I believe I have answered this in depth before in this thread you might try searching for it for a more in depth reply. Ive been doin no carb and im getting sick of the same foods! This is if using it on an empty stomach since its the fast uptake that probably is responsible for that effect.
Is it the same with BCAA:s? Can they be taken together with food or will that slow down and diminish the effect? In fact there was a study done looking at BCAA alone vs. Whey alone vs. Is it for the water content and its relation to how much your testosterone can go down when having too much water before bed?
Is there a problem if I eat my regular 12 egg whites before bed besides bad taste? Soy protein, any myths, truth or hidden dangers with it….? Soy is fine. When someone has been in the sport supplement business as long as I have…well…I have the up most respect for Layne and Bodyfx2 and to debunk the myths of Soy seem needed! Soy has a bad rap. But this only happenes when soy consumed in huge amounts. Most studies on Human subjects show that this is false.
So it is not as evil as most say it is. Small amount are helpful for males if taken. I am sure Layne can expand further as he is the man no pun intended. They found no statistical difference; but both were way better than wheat. Soy is actually pretty high in leucine Am J Clin Nutr. Consumption of fluid skim milk promotes greater muscle protein accretion after resistance exercise than does consumption of an isonitrogenous and isoenergetic soy-protein beverage.
The first one certainly is interesting. I consider 2 scoops of soy as a pretty high dose. I believe most bodybuilders get residual soy through protein bars, meal replacements, etc where the concentration is pretty low.
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