Recovery
23 posts
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Re: Recovery
by -Adam- » Sun Mar 07, 2010 1:10 am
[quote="nick de meyer"]the most we can consume in one go is 30g, if you're having 40-50g in one go then sorry adam but you're just burning money in your hand
Can you prove the 30g rule? I have read extensively this winter about the amount the human gut can digest in any given serving, and I have not found a definitive answer yet. I have found answers ranging from 30g-70g, hence I go with 40-50g.
I am very interested in this area, because money aside, whatever you take in over the limit gets stored as fat. Well, the nitrogen in the protein is urinated away, but the carbon from the excess protein is stored as fat. Obviously I don't want to take on over the limit because I don't need useless grams of fat on me!
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Re: Recovery
by huw williams » Sun Mar 07, 2010 11:42 am
[quote="-Adam-"] Can you prove the 30g rule?
Like many areas in nutrition, this one is highly debated and depending on who you want to listen to you'll find the amount of protein you'll want to take.
Here's a couple of items you might find of interest. This is from Craig Ballantyne a strength & conditioning specialist who is Men's Health 'go to guy' on the subject and has done several features for other UK fitness publications. He references Nutrition Expert Brad Pilon's view which I've provided the link for.
Ballantyne:
"The biggest protein myth is that you can only digest 30 grams of protein at one time. Find out what's wrong with this belief and just how much protein you need. This is a common question. I also get variations such as, how much protein can you digest at one time?
There are two ways to answer this, because there really two questions being asked.
1) How much protein can the digestive system physically absorb into the bloodstream from a meal?
And the MORE IMPORTANT QUESTION...
2) How much protein can you body actually utilize?
The answers...
1) About 95% and higher, unless you have some type of digestive system malfunction.
So if you get convinced by supplement companies to drink a 42g protein shake in 5 minutes, you'll still probably absorb at 38 or more grams of that protein.
Your muscle growth is not limited by the amount of protein you can DIGEST or ABSORB.
Your muscle growth IS LIMITED by the amount of protein that your body can utilize for protein synthesis.
So the answer to #2...
2) A lot less than you think.
You really don't need 40, or 30, or probably even 20g of protein per meal to keep your protein synthesis humming along. See Nutrition Help Expert Brad Pilon's post on "How Much Protein Do We Really Need"
http://nutritionhelp.blogspot.com/2007/ ... ed-to.html
Any protein that your body can't use for growth will be shuttled into a process where it is broken down (de-aminated: meaning the nitrogen is removed from the molecule and it becomes a carbon skeleton) to be used in energy pathways.
Now, there are benefits for eating extra protein (in my opinion) when dieting, mainly that it helps to suppress appetite.
But the bottom line to the question I am asked almost everyday is...
a) Your body can digest and absorb almost all of the protein you eat without problem.
b) Your muscles can only do so much with protein...the muscle growth process is RARELY, if ever limited by the amount of protein we consume. Almost all of us can easily get enough protein for maximum muscle growth without the need for eating 50g of protein 6 times per day.
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Re: Recovery
by Robbie Dread » Tue Mar 09, 2010 3:11 pm
What about if you are a Diabetic would all these drinks be any good for you can you recommend which one to take please after a ride or perhaps advice me what i should drink as a recovery drink after a ride please ..........blessssssssssssssssssssssss
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Re: Recovery
by Ivor » Tue Mar 09, 2010 5:41 pm
[quote="huw williams"]Like many areas in nutrition, this one is highly debated and depending on who you want to listen to you'll find the amount of protein you'll want to take.
and of there's bound to be a massive difference between individuals.
Personally I have a boiled egg and a bowl of porridge... for the carefully evaluated scientific reason that I rather like it.
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