protein mix of some sort/muscle supplement

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    Aug 10, 2012 3:03 PM GMT
    so when I go to the gym i really try to kill it, but in the end I know nutrition wise theres gotta be a specific way to bulk up, does anyone have any tips?
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    Aug 10, 2012 3:28 PM GMT
    jaround90 said so when I go to the gym i really try to kill it, but in the end I know nutrition wise theres gotta be a specific way to bulk up, does anyone have any tips?


    You really need to take in 25-50 grams of protein within 15-30 minutes of lifting. That's absolutely key. Your muscles are starved for energy, and protein is the way to repair it. I also suggest creatine and a BCAA as well.

    I use Optimum Gold Whey. So far I like it.
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    Aug 10, 2012 3:37 PM GMT
    Whey protein after a work out and BCAAs and L-glutamine before and during a work out. The doses depend on the person and their size, just don't take more than 20 grams of protein since for your size you'll piss out the extra amount. For the BCAAs, and L-glutamine take 1 scoop of each, and if your piss turns green you've taken too much.
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    Aug 10, 2012 3:58 PM GMT
    agreed with the other posters.

    i take 2 scoops of protein (44g) + 1 scoop of creatine/glutamine (4g) for post-workout recovery.

    also, eat lots! to bulk up, you need to eat smart meals. lots of protein and veg (for the vitamins and fiber), but reduce sugars and complex carbs.

    everyone's metabolism is different. you have to find what works for you. would be good if you talk to a sports nutritonist about your goals. some good sports supps stores have a sports nutritionist to talk to.

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    Aug 10, 2012 5:29 PM GMT
    i eat a lot of boiled eggs, their pretty rich and clean in protein right?
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    Aug 10, 2012 5:33 PM GMT
    jaround90 said i eat a lot of boiled eggs, their pretty rich and clean in protein right?


    They're fine...

    But really, the easiest way to get in enough protein after a workout is with a protein powder.

    Someone else said Optimum Nutrition - and I second that, it's good shit
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    Aug 10, 2012 5:51 PM GMT
    jaround90 said i eat a lot of boiled eggs, their pretty rich and clean in protein right?


    there's about 6g of protein in a standard egg. you'd have to eat 7 or 8 eggs to get the same amount of protein in a post-workout shake. also, your body would take a lot more time to digest and metabolise that protein (along with the fat, cholesterol, etc) and get it into your system to do the repair work that your muscles need.

    its WAY more efficient (and cost effective!) to buy protein powder to make post-workout shakes. your body will digest/metabolise the protein and other supplements much faster (e.g. within the 30min window period that is optimal for muscle growth).

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    Aug 10, 2012 5:55 PM GMT
    You don't really need Protein right after your workout in a fixed period of time. If you can get a good meal in with substantial carbs and some protein is all you need. In addition to protein you need carbs after a workout. Read up on IF for more on this.

    You don't really need to add BCAA in addition to protein powder as protein powders contains BCAA (check the label).
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    Aug 10, 2012 5:58 PM GMT
    jaround90 said so when I go to the gym i really try to kill it, but in the end I know nutrition wise theres gotta be a specific way to bulk up, does anyone have any tips?


    Make sure your getting enough protein 1gram/lb of bodyweight and eat just over the amount of calories that it takes to maintain your current weight... also make sure your getting a good ratio of carbs and good fats as well...try to eat a good protein rich meal or a shake after your workout, doing this will ensure your providing your body with the nutrients to build new muscle. good luck man! Landon
  • CuriousJockAZ

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    Aug 10, 2012 6:11 PM GMT
    I have been mixing my vanilla whey protein powder with nonfat cottage cheese in the blender --- adding some honey, agave nectar, or sugar free Caramel Sauce to sweeten it up a bit --- and putting it in the refrigerator before I go workout. When I get done I have a sweet creamy smooth pudding-like protein-filled treat.

    http://locarbu.com/index.php?main_page=product_info&products_id=1638&cPath=6&gclid=CNu1v9jT3bECFcFgTAodIkQAaQ#googlebase
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    Aug 10, 2012 7:01 PM GMT
    Research shows that the OPTIMAL time to consume carbohydrate and protein is within 30minutes of exercise. This consuming protein/carbohydrates within 30min window period doubles the amount of insulin produced and therefore glycogen stored in the muscles, needed for recovery and rebuilding tissues damaged during exercise. It also stimulates the absorption of water in the intestines, and therefore rehydration.

    remember, the act of building muscle is to stress the muscle fibres and stimulate them to repair those fibres which were damaged, regrow them stronger and bigger.

    http://sportsmedicine.about.com/cs/nutrition/a/aa081403.htm
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    Aug 10, 2012 7:13 PM GMT
    well dang, that was seriously helpful, thank you!
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    Aug 10, 2012 8:37 PM GMT
    Eat more chicken...but not from the gay-hatin' place.
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    Aug 10, 2012 9:01 PM GMT
    kingmo saidResearch shows that the OPTIMAL time to consume carbohydrate and protein is within 30minutes of exercise.

    Sorry kingmo I have to disagree with the 30mins restriction.

    Q: Understanding that a caloric surplus is required for muscle building, is there a window post workout where nutrient partitioning is greater towards muscle building? I would think that the nutrient partitioning "curve" would ultimately swing back to muscle maintenance or fat gain in the absence of muscle stimulus, but the question is how long after that stimulus?

    A: Have a pre-workout meal, train, go home and fix yourself a big meal. No need to count minutes or stress about this stuff. The 1-3 hours figure is for fasted-state training and not applicable to how most people go about their diet and training*. The 'window of opportunity' for nutrient partitioning post workout is much longer than a mere 3 hours.**

    And since this question usually comes up in this context, never train completely fasted. Have some BCAAs/whey beforehand.

    * Protein synthesis peaks acutely 1-3 hours post-workout and it is advantageous to have amino acids circulating in your blood stream during this period. Studies show that participants ingesting protein during this time frame gain more muscle - but these studies are performed on completely fasted individuals. For someone ingesting protein through a pre-workout meal or other source of protein pre-workout, those amino acids would be used for protein synthesis (making it less essential to stress about the post-workout shake).

    ** Protein synthesis is elevated above baseline for at least 24-36 hours after weight training.


    Source :http://www.leangains.com/2009/11/questions-answers.html


    more info...

    Manipulation of aminoacidemia prior to resistance exercise via different patterns of intake of protein, altered plasma AA profiles and post-exercise intracellular signaling. However, there was no difference in the enhancement of the muscle protein synthetic response after exercise. Protein sources producing a slow AA release, when consumed before resistance exercise in sufficient amounts, are as effective as rapidly digested proteins in promoting post-exercise muscle protein synthesis.

    Source :http://www.ncbi.nlm.nih.gov/pubmed/22617396
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    Aug 12, 2012 12:50 AM GMT
    Top 3 Things that worked for me:

    (1) Chicken, Chicken, chicken, and yes more chicken

    (2) Oats for breakfast

    (3) Post workout meal: Chocolate Milk and a banana... You get the carbs from the banana and the protein from the chocolate milk!