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post lifting protein

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post lifting protein

Postby timbercutter » Tue Mar 06, 2012 4:26 pm

What is the type and/or brand of your post workout protein....Lemme know what you guys do?....pls be as specific as possible with: names/types/when you take it/ how you take it etc. etc. thanks in advance
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Re: post lifting protein

Postby Fearless6691 » Tue Mar 06, 2012 8:00 pm

When I run out of money I buy the meijer brand stuff because it is low in carbs. If I have the money and time to order I get Optimum Nutrition Gold Standard Wegh, there are some really good flavors, all of them are tasty except for Cookies n' Cream.
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Re: post lifting protein

Postby Acepitbull » Tue Mar 06, 2012 11:28 pm

ON Gold Standard Natural Whey..........I like the chocolate. I mix it with chocolate milk for my post workout shake. I really like it.
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Re: post lifting protein

Postby Fearless6691 » Wed Mar 07, 2012 3:21 am

Acepitbull wrote:ON Gold Standard Natural Whey..........I like the chocolate. I mix it with chocolate milk for my post workout shake. I really like it.

Power lifter fo sho lol.
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Re: post lifting protein

Postby timbercutter » Wed Mar 07, 2012 6:50 am

why do you guys like those?...how to you take it?

I've been using Universal for about 10 years...60-70 grames right after workout
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Re: post lifting protein

Postby Fearless6691 » Thu Mar 08, 2012 12:49 am

timbercutter wrote:why do you guys like those?...how to you take it?

I've been using Universal for about 10 years...60-70 grames right after workout

60-70 is a little much I think, a lot of that will break down into fat. 40g is about the most you want to drink. I blend mine with almond milk.
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Re: post lifting protein

Postby Acepitbull » Thu Mar 08, 2012 1:19 am

I just use a shaker cup. I add two scoops of whey to around 10oz of low fat chocolate milk. That gives me around 58g of protein. Many experts recommend chocolate milk for post workout, so I use it. I like the taste. When mixed with the chocolate milk it is very good......if you like chocolate of course. I like the natural b/c I try to eat and live very healthy. The natural whey doesn't have any of the artificial stuff in it. It seems to be helping. I've made good gains since I've starting using it. I haven't maxed out in awhile, but I should be DL over 500lb now. I'll prob try to pull 545lb this next week. So, there is a little power in my lifting Fearless. :mrgreen:
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Re: post lifting protein

Postby discoowl » Fri Mar 09, 2012 4:35 am

I use a blend of a whole bunch of different whey powders that my mate supplies for me including GNC whey & oats and hydroflow. I then add pure cacao and chia seeds. Its literally and chocolatey, vanillay, banana, strawberry disgusting concoction that I will add randomly to. So any precision in its contents would be seriously lost.
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Re: post lifting protein

Postby Mikal » Fri Mar 09, 2012 8:32 pm

I get reaaal good prices on Muscle Pharm protein because my friend is a rep, so I use their stuff. I LOVE their ingredients and flavor. If I didn't get the deals I did, I'd go with ON. But honestly, it's all relatively the same. Price is the most important factor.
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Re: post lifting protein

Postby Fearless6691 » Sun Mar 11, 2012 12:28 am

Mikal wrote:I get reaaal good prices on Muscle Pharm protein because my friend is a rep, so I use their stuff. I LOVE their ingredients and flavor. If I didn't get the deals I did, I'd go with ON. But honestly, it's all relatively the same. Price is the most important factor.

I agree, MP is kind-of pricey. I see all Whey Proteins the same.
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Re: post lifting protein

Postby biscuits69 » Sun Mar 11, 2012 3:43 am

I would say the best is musclemass.com

The reason why i say this is because their whey is Cold processed (undenatured). What this means is when you heat foods, you lose many nutrients and about 50% of protein is lost. This is called denaturing (which is why raw food diets are popular)

I prefer all my foods to be raw besides sweet potatoes, rice, and meats/eggs of course


or making your own at true protein
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Re: post lifting protein

Postby timbercutter » Sun Mar 11, 2012 6:50 pm

you dudes are fuckin useless...I need specifics!...all I get is each of you pimpin your fav brand of protein...this isn't a joke, I'm not some fuckin weekend warrior, this is serious!.....what, when, why ..need as much detail as possible, amounts frequencies etc.
I am disappoint......
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Re: post lifting protein

Postby Lsquared » Sun Mar 11, 2012 8:56 pm

i use n.o.w. [nutrition for optimum wellness]

isolate is better for post workout quicker absorbing

2 scoops is about 50 grams so i usually go about 1 1/2 scoops or just one for my morning shake

it has all of your branch chain amino acids

i have a casein protein i will take at night slower digesting, but i dont do alot of shakes at night just depends on how my day was and what my calorie expenditure was like...

and i also grind up flax seed and add it to my morning shake it gives good healthy fats omega 3-6-9s and fiber
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Re: post lifting protein

Postby Acepitbull » Sun Mar 11, 2012 10:15 pm

Organic low fat (1%) chocolate milk (I buy Horizon) and ON Natural Whey protein gives me the mix of nutrients that I'm looking for (carbs, protein, BCAAs, etc.)

As all types of exercise use carbohydrates for energy, muscle carbohydrate depletion is inevitable. Therefore post workout carbs are required to refill muscle carbohydrate/energy stores. However, any amount of carbohydrates will not do. You need to consume enough carbohydrates to promote a substantial insulin release. Insulin is the hormone responsible for shuttling carbohydrates and amino acids into the muscle. In doing this, carbohydrate resynthesis is accelerated and protein balance becomes positive, leading to rapid repair of the muscle tissue. Therefore, by consuming a large amount of carbohydrates, you will promote a large insulin release, increase glycogen storage, and increase protein repair.

Since muscle protein is degraded during exercise, the addition of a large amount of protein to your post exercise meal is necessary to help rebuild the structural aspects of the muscle. After exercise, the body decreases its rate of protein synthesis and increases its rate of protein breakdown. However, the provision of protein and amino acid solutions has been shown to reverse this trend, increasing protein synthesis and decreasing protein breakdown.

You also want something that is low fat or fat free. Fat makes the carbs and protein you need harder to absorb. The mixture of low fat chocolate milk and ON Natural Whey has very little fat in it.

Another important factor to consider is the timing of this meal. It is absolutely crucial that you consume your post workout meal immediately after exercise, so that’s what I do. I take my shake to the gym (with a little ice in it to keep it cool). As soon as I finish my workout, I hit that shaker cup.

Liquid is quickly absorbed while whole foods miss the “window of opportunity.” Liquid supplemental formulas containing fast digesting protein (whey hydrolysates and isolates) and carbohydrates (dextrose and maltodextrin) are absorbed more quickly than solid food meals. ON Natural Whey contains these. This is why I (and all of us) use protein shakes and not whole foods. A liquid post-exercise formula may be fully absorbed within 30 to 60 minutes, providing much needed muscle nourishment. However, a slower digesting solid food meal may take 2 to 3 hours to fully reach the muscle. The faster the protein and carbohydrates get to the muscle, the better your chances for muscle building and recovery.

During the post exercise period, specific nutrients maximize your recovery. These include an abundance of water, high glycemic index carbohydrates, proteins, and certain amino acids. So the only way to ensure that these nutrients are present in the right amounts is to formulate a specific liquid blend. I use low fat organic chocolate milk and ON Natural Whey for these reasons.

Timber, I hope this answers your question sufficiently, if not…..oh well. And ah…… lose the attitude man. People are just trying to answer a question where you were not clear about the answers you wanted.
Last edited by Acepitbull on Mon Mar 12, 2012 12:26 am, edited 1 time in total.
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Re: post lifting protein

Postby biscuits69 » Sun Mar 11, 2012 11:48 pm

timbercutter wrote:you dudes are fuckin useless...I need specifics!...all I get is each of you pimpin your fav brand of protein...this isn't a joke, I'm not some fuckin weekend warrior, this is serious!.....what, when, why ..need as much detail as possible, amounts frequencies etc.
I am disappoint......


No offense to the guy above me, but dont listen to his advice on eating sugar/dextrose/malto post workout. That has been kind of debunked.

The consensus from most of the top bodybuilders and powerlifters nowadays is to simply train in a semi fasted state and sip BCAA's intra-workout. and wait 30-60 minutes later and eat a meal or drink a shake. Very important to have no sugar added to your shake

Here
http://defensenutrition.com/blog/2012/0 ... nutrition/
He trains Rousey to help her lean out for Tate fight

Chad Waterbury, fitness trainer and author (http://www.chadwaterbury.com), recently sat down with Ori to discuss post-workout nutrition. Here is what Ori had to say on the subject:

Chad Waterbury: Ori, throughout the majority of my career I’ve recommended fast-acting carbs with protein powder in the post-workout meal in order to get an insulin spike and shuttle amino acids into the muscles for growth and repair. But after consulting with you I’ve realized that I might have been wrong with this approach.

Can you explain the problems with ingesting simple carbs such as raisins or cherry juice immediately after training?

Ori Hofmekler: First off, after training your muscle becomes temporarily insulin resistant. That’s due to tissue micro-injuries which impair the mechanism that utilizes glucose in your muscle. Putting a high glycemic fuel in your muscle right after exercise will jeopardize energy utilization and disrupt your insulin sensitivity. High glycemic fuel includes all kinds of sugars, dried fruits and refined flour.

One of the biggest misconceptions is the idea that an insulin spike is necessary for boosting protein synthesis in the muscle. The truth is quite different. The real factor is not insulin spike but rather insulin sensitivity.

It has been proven that as long as insulin sensitivity is high, even low (fasting) insulin levels along with amino acids will be sufficient to trigger mTOR/AKT – the cellular pathway that deposits protein in the muscle towards repair and growth.

Overly spiking insulin with simple carbs immediately after exercise impairs insulin sensitivity and diminishes your capacity to sustain a healthy metabolism and a lean, strong physique.

Chad: We all know that the few hours after training are important to maximize for muscle growth and fat loss. What’s the best approach to post-workout nutrition when a person is trying to add muscle without inhibiting fat loss?

Ori: The post-exercise period isn’t just your window of opportunity to build muscle, it’s also your ideal opportunity to burn fat.

What many people fail to understand is that exercise only initiates the first phase of fat breakdown; it does not grant the completion of the fat-burning process.

After exercise there’s a substantial increase in the level of circulating free fatting acids coming from adipose tissue, and unless these are mobilized to the liver and muscle for final utilization, most of them will be re-esterfied into triglycerides and re-deposited back in the fat tissues.

Yes, all your hard work to burn fat will be wasted!

In order to grant an effective completion of the fat-burning process you must manipulate your muscle to suck in the circulating free fatty acids that were released by exercise. And the way to do that is to wait for 30-60 minutes after exercise before having your recovery meal.

Chad: So much for the notion that post-workout nutrition must begin as soon as the workout is finished.

Ori: Yes, by waiting 30-60 minutes it will give your body the time needed to remove circulating fatty acids for utilization and thus prevent re-deposit and build-up of fat in your adipose tissue.

Chad: So why is the post-exercise period a person’s ideal window of opportunity to burn fat?

Ori: It’s because of empty glycogen reserves. Glycogen is your body’s most immediate and preferred fuel for survival activities, such as the fight or flight response. Hence, your body regards glycogen replenishment as a top survival priority. And that’s what happens after intense training: your body is forced to swiftly convert fatty acids into glucose, via gluconeogenesis, which are then used for glycogen replenishment in your muscle.

What this means is that fat breakdown and utilization reaches a peak, not during exercise, but right after exercise. Importantly, this process can only reach its peak in a fasting state. It will be utterly inhibited by carbohydrate feeding.

Chad: Fascinating. I can’t tell you how many times I recommended carbs during and immediately after training to clients who wanted to burn off excess fat. Eliminating carbs during this period has drastically increased my client’s rate of fat loss.

Ori: You’re right, Chad. I was glad when you told me that you removed carbs from Ronda Rousey’s first post-workout protein feeding as you prepared her for her title fight against Miesha Tate.

Chad: Yes, that was a key component for leaning Ronda out so she could drop a weight class. So when is the best time to eat carbs in general?

Ori: The right time for eating carbohydrates is at night when the muscle is no longer insulin resistant like it is directly after training. For effective glycogen loading, eat slow-releasing complex carbs from whole plants the night before training or competition. Ideal sources are corn, quinoa and oatmeal.

With all that said, you still need to feed your muscle to grant repair and growth in the post-exercise period. And you need to do that without inhibiting the fat-burning process.

Therefore, you should use quality whey protein with no sugar added. This is your best bet. Quality whey protein not only nourishes your muscle with essential amino acids and bioactive immune-boosting nutrients, but it also promotes insulin sensitivity via peptides such as CCK and GLP-1. Importantly, insulin sensitivity is necessary for both muscle growth and fat burning.

Chad: So what’s the best approach to post-workout nutrition?

Ori: If your goal is to burn fat and build muscle, you must take advantage of the post-exercise window of opportunity. Avoid feeding for 30-60 minutes after training, and then have 40-60 grams of whey protein with no sugar added for recovery. Three scoops of Warrior Whey is ideal at this time. To further enhance muscle build up, have a second recovery meal – same amount of whey protein – about 60 minutes later.

Chad: What if a guy isn’t interested in burning fat? Can he have carbs in the post-workout window?

Ori: Yes, but carbs should only come in the second post-workout feeding. And this is only applicable when you’ve trained hard for more than two hours, such as long, intense sparring session or other very high endurance activities. The first feeding should be immediately after exercise from 40-60 grams of quality whey. This is for people who aren’t worried about burning fat – they need to feed their muscle with fast assimilating proteins to stop the catabolic process and promote recovery.

The second feeding should come 30 minutes later and it should include another 40-60 grams of whey. At this time you could have a handful of organic raisins or a bowl of berries. Fruits are densely packed with antioxidants and yield an alkalizing balance effect on your body, which is typically over acidic after intense, prolonged training.

Chad: Terrific information, Ori. Thanks for your time and incredible insight.

Ori: Thank you, Chad.

Ori’s Post-Workout Protocol for Fat Loss and Muscle Growth:
30-60 minutes after exercise: 3 scoops of Warrior Whey or Organic Warrior Whey in water.
60 minutes later (to maximize muscle growth): 3 scoops of Warrior Whey or Organic Warrior Whey in water.

Ori’s Post-Workout Protocol for Extreme Endurance Athletes:
Immediately after exercise: 3 scoops of Warrior Whey or Organic Warrior Whey in water.
30 minutes later: 3 scoops of Warrior Whey or Organic Warrior Whey in water with a handful of organic raisins or a bowl of berries.
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