Workouts are powered by glucose, not protein.
Recovery first involves replacing glycogen burned during the workout, not protein.
Repair first involves disassembling and recycling amino acids ALREADY IN EACH MUSCLE. No new protein is needed for repair.
As an aside, proteins are damaged during use but some are just rebuilt as a precaution. This results in EVERY ACTIVE PROTEIN IN THE BODY IS RECYCLED AT LEAST EVERY 48 HOURS. If that “required” new amino acids, one could not physically eat and digest enough protein to cover it. Recycling is VERY efficient.
Next consider growth! Muscle growth is never limited by protein availability in the First World. The recommended 0.8 grams of protein per kg (NOT POUND) of body mass per day is quite enough, especially since First World members consume 120% - 150% of that.
Growth DOES NOT OCCUR immediately after workout. Growth DOES OCCUR over 72 hours - 96 hours after workout. Growth is gradual and continuous. It does assemble some new amino acids. Assembly is energy-intensive, requiring the energy of at least 5 grams of glucose for each gram of new tissue protein by dry weight and THAT is often the limitation. How many grams of amino acids is that?
The most optimistic gain is 2 pounds per week. Muscle is half water and only 19% protein. That 2 pounds of tissue contains only 173 grams of protein. Over seven days that is 25 grams per day or about ONE GRAM PER HOUR.
Given that growth is gradual and continuous, one needs just a little bit of new amino acids, say 2 grams per hour but needs them EVERY HOUR. One needs the slowest digesting proteins but not very much of them.
As an aside, tissue that need 2 grams per hour has nowhere to store the 40 gram whey shake that digested in that same hour. The overflow gets converted into glucose BUT protein vendors get to claim that one
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get to claim that one “required” that 40 grams of protein.
One uses perhaps a dozen grams of amino acids for chemical synthesis and perhaps another dozen for tissue that is shed such as skin, nails, hair and mucous membrane cells. Say that totals 25 grams.
Just why is the remaining 75 grams of dietary protein not enough to deliver 25 grams to muscle growth?
The “theory” seems to be that more protein automatically arranges itself into more muscle. That is magical thinking as if one’s automobile would go faster if one overfills the fuel tank or as if a house would rise faster if one delivers several times more wood than the carpenters request.
The greatest limitation is that every step requires a lot of glucose. To repeat, A GLUCOSE SURPLUS NOT A CALORIE SURPLUS. When people restrict glucose the end up converting amino acids into glucose and burning them.
It is a cute trick to restrict glucose (those evil fat-producing carbs) enough that one can contrive “studies” that “prove” muscle growth “requires” (at my latest reading) 500% of the protein recommended by nutritionists.
The biggest worry is becoming hypoglycemic. Virtually all adults store protein as lean tissue after every meal without workouts BUT become hypoglycemic awaiting the next meal. They replace the missing glucose burning amino acids cannibalized from that new lean tissue and in fact destroy at least as much tissue as they built.
The stimulus from exercise does not entirely drive muscle growth because muscle is the only place that dietary protein can be stored. The body will always store as much protein as it can. The stimulus from exercise largely protects worked muscles from being burned later.
No amount of dietary protein can prevent that because only so much tissue could have been built after a meal. Large amounts of glucose can be stored as glycogen, 100–125 grams in the liver and up to 1000 grams in muscles. Even 50–100 grams at the right time can save muscle from being reabsorbed
So...
Eat a lot of rice, don't eat too much protein, and work out every three to four days?
I'm not big brained like you but this is what I got out of it.
I'm not requesting it but without a timestamped picture why should I read any of that and try to make sense of it.
I get your point and agree with the idea, however the values are adequate to the regular non-lifter or the average natty lifter
It doesn't apply even for a natty amateur bodybuilder, much less for people on PEDs
Let's see a ripped 80-100kg dude eating only 64-80g of protein, no matter the protein type and method of consumption
Do you have some studies so I can read further into this?
Wow that is a LOT of words
But
Post body lol, you wont
>Post body lol, you wont
Post body lol, you wont
>Post body lol, you wont
Post body lol, you wont
>Post body lol, you wont
Post body lol, you wont
>Post body lol, you wont
Post body lol, you wont
>Post body lol, you wont
Post body lol, you wont
>Post body lol, you wont
Post body lol, you wont
>Post body lol, you wont
Post body lol, you wont
>Post body lol, you wont
Post body lol, you wont
>Post body lol, you wont
You didn't post body either.
>N-NO U!
I didn't spend 2 posts redditspacing about the most obvious shit ever. Now I want to see the body of the homosexual who thought this was revolutionary stuff worthy of posting.
No body posted tho LMAO
Do you attend to Church? Have you seen Christ? Did God send you pics of his resurrected son?
>I didn't spend 2 posts redditspacing about the most obvious shit ever.
You're contradicting yourself here. If it's "obvious shit", ie self-evidently correct, then why do you want OP to post body?
I'm guessing that seemed a lot more coherent and interconnected in your head.
It was a much better post than yours and your lack of an argument is proof of your concession to OP's superior reasoning.
Just be a NORMAL FRICKING PERSON
>turtleduck
I would not throw the rock.
So I should eat more raw eggs and oats? Roger that anon!
OP here. You, gentelmen, would like to share some arguments or are just immune to critical thinking?
I have no arguments because everything you said is correct. Highest quality post on IST in a long time. I'm just enjoying the thread before a ketoschizo shows up to talk about MUH RANDLE CYCLE MUH INSULIN MUH DIABETES
post physique and I'll judge your argument
Post body, otherwise I don't listen to people smaller than me
I don't even understand what point you're trying to make. Are you saying Glucose, meaning, sugar, is what actually recovers muscle, not protein? That doesn't make any sense at all, because people who lift tend to eat lower carb/sugar and higher protein diets, and the people who lift without changing their diet and just consume Goyslop like normal, tend to suffer ill effects, whereas changing your diet to remove a shit-ton of sugar and unnecessary carbs tends to correlate with better results.
Note that I am not saying avoid carbs, far from it, they are important and necessary, but after a workout, you should try to eat more protein than carbs.
>That doesn't make any sense at all, because people who lift tend to eat lower carb/sugar and higher protein diets
Chicken and rice my dude. White rice is all glucose.
I'm low iq give recommended amount of carbs and protein bro
Sorry, bro. At such low iq no amount of carbs and protein will help you with reading comprehension.
fitness industry bros we can't let OP get away with this
Okay so what are the practical applications of this OP?
Carbs - protect and regenrate your muscles. Protein - help your muscle to grow, BUT you don't need a ton of it. Additional 25 g per day of slow AA releasing protein (e.g. casein) will do the job (additionally to what most people in 1st world countries are consuming each day in a "normal" diet).
Have you tried putting this to the test? Have you done a cut where you done this for example?
>anything over 100 grams of protein a day is a waster
Got it
>glycogen and carbs are important for workouts
Got it
Thanks for the common knowledge OP
Good post, OP. This need to be reposted every week
Didn't read your post which I believe is very informational but man, that żurek looks tasty af.
I tried to wipe the dot above the z off my screen. I'm special
post body immediately
your argument stays in the garbage bin until then
>As an aside, tissue that need 2 grams per hour has nowhere to store the 40 gram whey shake that digested in that same hour.
This is the main reason I dropped whey powder over a year ago now. Instead I eat a big pot of skyr yoghurt gradually throughout the day, a spoonful every hour or so, or I gobble a whole one right before bed. Nice slowwwww digesting casein.
Skyr and ricotta are fricking amazing. I eat them with low sugar jam.
this was very hard to read you fricking homosexual. Lost some braincells trying to understand what you were trying to say
It was very coherent, and each paragraph followed conceptually and coherently from the last one. You're just mad and disagree with the content of the posts but you are unable to articulate a rebuttal, so you are attacking the presentation.
I detect high levels of schizo energy from the OP, allowing him to see through the salesbabble of modern diet cults. He has a deep and intuitive understanding of the dynamic and nuanced nature of the constant flux of reactions happening within the human body.
Ż U R E K
U
R
E
K
Moral of the story: CARB THE FRICK UP!
I love schizoposts.
Also, who would only be eating protein and nothing else?
I could believe this, the biggest guy I know eats only 70g of protein per day
it's... it's too much information... i'm... I'M STOODING AAAAAUGH
So what exactly should our diet be like? Let's say in a 4 day period or whatever time you see fit. What would be a good cycle of nutrition?
Protein contains amino acids that are required in order to build and repair new blocks, glucose is like mortar when used to build with cinder blocks, glucose gives you the ability to add on mass but PROTEIN is the one that generates the mass.
Don't get it twisted fool. Eat lots and lots and you'll grow if you get stuffed prior to bed just wait 2 hours and then sleep.
> pic related.
Can I hire illegals to build my muscles?
That would be steroids
>eat 2g of protein every hour
Bruh your body can store protein in your digestive system and use it over time, you can eat once a day and have all that protein ready to go.
Awwwh frick yeah, I'd eat that bowl of żurek in pic related like it was the OP's mom.
It is an absolute pinnacle of the entire world's cuisine. One of the tastiest soups ever created. It's sour, it's salty, it's spicy from all that horseradish, it's hearty... There are two godlike extra ingredients, hard-boiled eggs and Silesian kiełbasa-- And it's served in the bread bowl. A. Motherfricking. BREAD BOWL. You don't need to worry about washing your dishes ever again, you just eat your damn bowl.
Ancient Greeks must have modelled their legends of "ambrosia" after żurek. It is, quite literally, food of the gods.
Not reading any of that. I gain weight astronomically faster eating bread that I do literally anything else. Bread is literally Hitler, gassing your gains.
I didn't read anything OP posted
What about fat?
>The most optimistic gain is 2 pounds per week.
Fat hands wrote this
That looks fricking delicious. Honestly op, it never made sense to me that I should need to consume more than 1g of protein per lb of body weight. And yeah, you need carbs for energy and performance. Checks out, but you really should post some sources or body for the deniers. Anyway, idc. What you've outlined is basically how I eat, and how i will continue to eat unless I see a good reason to make a change
Tldr
I want żurek w chlebie now
>0.8 grams of protein per kg (NOT POUND) of body mass per day
*lean* body mass, at that
Most "post body pics" gays do not understand basic biochemistry. They eat tons of superfluous calories because they do what they believe is the only way to get gainz, mindlessly repeating marketing gibberish. It's obvious that you get big if you eat more than you need and excersie. But that's also why you get fat in the process and need to burn that fat after you gain additional muscle mass.
Most of the protein you need per day is recycled from the breakdown of other proteins. You only need 0.6–0.8 g/kg body weight from food, but you recycle maybe 100–1000 times that much. Absorption and transport of amino acids is limited in the intestine. Transport of amino acids out of cells throughout the body takes energy, so they are generally reused in the same cell.
So, yeah, the extra 25g per day seems reasonable.
To prevent muscle loss and degradation you NEED glucose.
That's all.