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Protein Shakes & Supplements
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20-09-2017 8:29pm#1
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This is a little bit vague. What do you put in your protein shake? Depends on the results you're looking for and what you are already getting from your diet.
I mix HMB with my BCAA and protein shake (taking a couple of times a day). However, I am only using HMB because I am doing German Volume Training. Benefits of this supplement are more focused on those training hard, and this is literally the first time I have used it.
I don't mix dextrose or anything with my shake. I fast, and then eat fast-releasing carbs after a workout, and drink orange juice.
It also depends on what results you seek, and how long you've been lifting. If you've just started out (I assume this isn't you), you probably don't even need a protein shake!
Aside from multi-vitamin, creatine, BCAA and a protein supplement (ideally casein if you're not vegan and not hitting protein requirements) and essential fatty acids (if not already getting it from your diet), not much point in other fancy supplements. Saying that, l have not tried pre-workouts. Normally just have a double espresso
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If you are new to lifting, your protein requirements will be lower. By simply increasing your "habitual" protein intake, you will make gains.
So, if you follow guidelines and eat around 60 grams of protein per day - for example - an increase in habitual protein intake of 40-80% is enough to encourage protein synthesis. 40% of 60 grams is 24 grams. That is like 3-4 whole eggs. Or two slices of toast with baked beans. Anyone who cannot eat 84 grams of protein per day without supplementing will need to look seriously at their diet and look to fix that, first.
If you've been lifting for longer 6 months+, your intake of 84 grams becomes "habitual". Therefore, you should ramp up your protein intake again by around 40%. This will take you to around 117 grams. And so on. By the time you hit the higher end of protein requirements (you are lean, and nearing your maximum muscular potential), you would have been training for a couple of years anyway, and your ability to pack on muscle slows, and your need to eat higher protein to preserve what you have added becomes more important.0 -
This is a little bit vague. What do you put in your protein shake? Depends on the results you're looking for and what you are already getting from your diet.
I mix HMB with my BCAA and protein shake (taking a couple of times a day). However, I am only using HMB because I am doing German Volume Training. Benefits of this supplement are more focused on those training hard, and this is literally the first time I have used it.
I don't mix dextrose or anything with my shake. I fast, and then eat fast-releasing carbs after a workout, and drink orange juice.
It also depends on what results you seek, and how long you've been lifting. If you've just started out (I assume this isn't you), you probably don't even need a protein shake!
Aside from multi-vitamin, creatine, BCAA and a protein supplement (ideally casein if you're not vegan and not hitting protein requirements) and essential fatty acids (if not already getting it from your diet), not much point in other fancy supplements. Saying that, l have not tried pre-workouts. Normally just have a double espresso
What's so different about casein?0 -
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Studies comparing casein to whey protein have shown little difference, post workout. The benefit of casein, is that it is slower releasing. Therefore, you can take it before bed to aid in protein synthesis while the body is fasting. The supplement industry wants you to think you need 10 types of protein supplement, but it is not true.This is a little bit vague. What do you put in your protein shake? Depends on the results you're looking for and what you are already getting from your diet.
I mix HMB with my BCAA and protein shake (taking a couple of times a day). However, I am only using HMB because I am doing German Volume Training. Benefits of this supplement are more focused on those training hard, and this is literally the first time I have used it.
I don't mix dextrose or anything with my shake. I fast, and then eat fast-releasing carbs after a workout, and drink orange juice.
It also depends on what results you seek, and how long you've been lifting. If you've just started out (I assume this isn't you), you probably don't even need a protein shake!
Aside from multi-vitamin, creatine, BCAA and a protein supplement (ideally casein if you're not vegan and not hitting protein requirements) and essential fatty acids (if not already getting it from your diet), not much point in other fancy supplements. Saying that, l have not tried pre-workouts. Normally just have a double espresso
What's so different about casein?
If you're in a caloric deficit, and looking to add muscle, casein is a must. You will be eating less, so will need a slower digesting source.
I used to use two types, but after lots of research found that it is unnecessary.
So if you want to choose just one to buy, I would go for casein. Typically has a better amino acid profile, too!0 -
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My lean body mass was 118lb, not total weight. Total weight was 158lb. Should have probably made that clearerIf you are new to lifting, your protein requirements will be lower. By simply increasing your "habitual" protein intake, you will make gains.
So, if you follow guidelines and eat around 60 grams of protein per day - for example - an increase in habitual protein intake of 40-80% is enough to encourage protein synthesis. 40% of 60 grams is 24 grams. That is like 3-4 whole eggs. Or two slices of toast with baked beans. Anyone who cannot eat 84 grams of protein per day without supplementing will need to look seriously at their diet and look to fix that, first.
If you've been lifting for longer 6 months+, your intake of 84 grams becomes "habitual". Therefore, you should ramp up your protein intake again by around 40%. This will take you to around 117 grams. And so on. By the time you hit the higher end of protein requirements (you are lean, and nearing your maximum muscular potential), you would have been training for a couple of years anyway, and your ability to pack on muscle slows, and your need to eat higher protein to preserve what you have added becomes more important.
An intake on 100g is 100g regardless of how long you've been eating 100g.
Protein is a macronutrient, not a drug. You don't build up a tolerance that mean you need to keep increasing the dose - which is what you are suggesting.I was up at 25.8% body fat. Some of the gains could be attributed to muscle memory, however, my recomp results were in line with the studies I researched. Plus, I am now carrying more muscle than I ever did previously.
For my height, wrist and ankle sizes, I can expect to achieve around 160lb of lean body mass as a natural lifter. I was 118lb when I started, I was 130lb at my last scan (start of this month), and expect to be around 155lb by the end of my second year - 5lb or so away from my genetic potential.
I am off to demolish my legs with some German Volume Training. Will send you links when I am back.
25.8% BF at 118lbs? That can't be right. And underweight BMI with overweight BF%. By all means PM the links and i'll repost for.
But if that was you start point, I don't think typical gains are any way applicable to you.
At 5'8" you genetic potential is a lot higher than 160lbs. Even with tiny wrists
Again, genetic potential of lean body mass. At 10% body fat, I would weigh 178lb
Will PM you the links to check out
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My lean body mass was 118lb, not total weight. Total weight was 158lb. Should have probably made that clearer
Again, genetic potential of lean body mass. At 10% body fat, I would weigh 178lb
Will PM you the links to check out
Ok that makes a bit more sense.
FFIW, that equates to a fat free mass index on 24.8, 179lbs would be 24.99
Max natural potential is usually considered to be 25 - so the above numbers look about right.
Robino PM'd me the links mentioned above. I said I'd repost for him.
Protein Calculator
https://www.fitness-savvy.co.uk/protein-calculator-including-complete-and-incomplete-protein-advice/
DEXA scan, body recomp
https://www.fitness-savvy.co.uk/build-muscle-and-burn-fat-body-recomposition-facts/
I've only skimmed the body comp. It's not dissimilar form my own approach, with added caesin.
The the calculator. I put in my stats and was told to eat 216. I'm 74kg, so that sounds excessive to me. I think the reason is the habitual protein element. I eat about 100-150 per day currently.
I've checked out the reference study, and I think you are drawing a bad conclusion. The page states:The same investigation found greater benefits when the level of protein consumed was much higher (+40-80%) than habitual intake of protein. Due to this, we have incorporated a field within the protein calculator for you to enter your habitual protein intake.
While that's true. I think jumping to the conclusion that you need to keep increasing protein is wrong. The wasn't a study to find the best diet approach, this was a review of 17 different studies.
The logic is that in the studies there the higher protein group was successful, they were consuming protein that was much higher than baseline.
In the failed to gain more studies, it was only 10% higher.
(Many studies didn't record the baseline, which makes them a bit useless for this part).
The control groups are going to still eating more or less at their baseline. If the high group isn't significantly higher, then it's not surprising that there's not a significantly different result. All that proves is that the "failed to gain more studies" were poorly set up, and that higher intakes do help with lean mass growth.
None of the studies reviewed had any evidence that protein consumption becomes habitual and has to be increased a third (or forth) time.0 -
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