Makes freaking sense. My mother has for a very long time been telling me that the best time to eat your protein is in the morning. Have a bit of sausage and egg to start the day and it will help out in the long run.
Well damn if these scientists like study poke and prod test subjects kinda of people didn't go and test it all out and write something up so the media can broadcast it around.
4 ounces a day. A DAY. More than that and ya don't make any more muscle. Eat all your protein at night and it gets turned into fat (not easily) or glucose (again not easily and both at a cost to acidifying your body and pulling calcium from your bones to buffer said acidification).
IE - DON'T EAT TOO MUCH DAMN PROTEIN. Seriously. Like Neils and the rest of the Euro CX dudes say "spaghetti" and lots of it. That's what you need.
No one ever got fat just eating pasta. Can't do it. Well you can if you load 10,000 calories of fat and protein on top of it, suuuuure.
Anyway. So maybe Science Daily isn't the cutting edge of all science but here's the source (cited in the Science Daily bit so they get big credit for handing out primary source):
Symons et al. A Moderate Serving of High-Quality Protein Maximally Stimulates Skeletal Muscle Protein Synthesis in Young and Elderly Subjects. Journal of the American Dietetic Association, 2009; 109 (9): 1582 DOI: 10.1016/j.jada.2009.06.369
So. Wanna have big muscles? I always did but never managed to get them (stupid genetics), well here's a good thing to work on. I guess I'd better go back to eating some good protein in the morning!
Oh and all this verge points stuff? Well, Mad Watts Myette decided to declare that I am the fastest 35+ guy without Verge Points. Saddly GCD chimed in begging to differ and rightfully claiming that title from me. I can tell you there are dozens of "pack fodder" masters kicking them selves from monday to NoHo about missing Maine. Seriously, getting lapped AND STILL GETTING POINTS! Outrageous.
Finally got around to starting the gluing process. Got a nice layer on the electrical taped rim, a good coat on the basetape. Going to let them sit and get them all stuck together tomorrow it looks like. I had one tube of Mastik one laying around - grabbed one from THE best FUCKING bike shop in all of Providence (Casters is down in Warwick, they don't count - Dash is a great little shop too) Legend Bicycle. Jack had some Mastik One. Totally on my way home, small shop but he's got a lot of stuff and Jack knows bikes and he knows Cyclocross. Hell he usually shows up just to beat me at the RI state Champs (Sunday at NBX), he had me scared for the first few laps there Saturday in PVD this year. That and he's just a damn fine good all around kind of guy!
Support the local/little guys. And hell any bike shop that isn't a national chain is still a damn little guy in the big scheme of things.
I wasn't sleepy when I started writing but now I am. That's a good thing. Way back when I graduated, that speaker person who "we" invited to talk used that phrase alot "good thing" it was popular back then in the early 90s.
Sleep time...
heddwch
G
Subscribe to:
Post Comments (Atom)
24 comments:
"the best time to eat your protein is in the morning."
Allow me to make the first obvious 'contribution'.
H.W.C. by Liz Phair
why not now? if ya got data to refute the stuff I've learned from various sources (heavy mix of 1° citations) fire away, I'm always open to hear about different points of view. Okay not always - as long as it isn't politics or religion (probably a few other things mixed in) I'm willing to change my 'opinion' given solid good evidence.
The people unwilling to change their mind/opnion are generally wrong more of the time than right.
What about people who change their opinion based on the last study they read?
you can't just change based on one study...
you have to re-evaluate all the data each time a new piece is added.
Sort of like crossresults.com
If you only ranked based on the last race completed, well how effective of a ranking would it be? No you take a set number and get rid of the outliers and find a ranking appropriate.
This Science daily thing is just one small bit of study showing Protein is way way over consumed.
My but about carbs and eating all you want without getting fat is true. But I left out that while you may not be able to get fat, you are really going to fuck up your body doing it.
You NEED protien to function and repair cells and replace and rebuild them. You NEED amino acids for certain pathways and general health. You Just don't NEED to eat a whole fucking 24oz porter house steak.
Fats for moderately active (non-Cyclocross racers) are critical energy sources and are the most efficient sources. But if your body will generally burn carbs first so too much fat gets stored.
Confused yet? I'm not but I can see how it can get confusing.
Bottom line is total Kcal consumed is still critical, but you need to know what your body is doing with the calories you take in. Yes calories in = calories out. But if you are adding cyclocross on top of a normal diet - those CX racing calories are 100% carbs. It doesn't work to try and race cross on fatty acid metabolism. it ain't a long walk in the park or a jog through the mountains. Or a long road race. it is 45-60 minutes of full gas.
The sciencedaily article suggests 30g protein (4 oz beef) per MEAL not PER DAY as stated in the text of your blog entry. This is not all that much less than old Eddie B advice of 3/4 g per day per pound of body weight.
30 grams is ~ 1 ounce right?
okay I had to check it is 28grams/ounce
"For breakfast consider including additional high quality proteins. Throw in an egg, a glass of milk, yogurt or add a handful of nuts to get to 30 grams of protein, do something similar to get to 30 for lunch, and then eat a smaller amount of protein for dinner. Do this, and over the course of the day you likely spend much more time synthesizing muscle protein."
Beef is not 100% protein by weight. There is lots of water in there. It takes ~4 oz of beef to get 30g of protein.
full metric conversion
4 oz of protein a day is roughly 115 ounces.
And keep in mind the article is addressing only the needs for muscle synthesis (ie what you need protein for).
Christ he even spelled it right out for you:
"We knew from previous work that consuming 30 grams of protein -- or the equivalent of approximately 4 ounces of chicken, fish, dairy, soy, or, in this case, lean beef"
yeah it takes a lot of Eggs to get 30 grams too.
that title could be another point of confusion - yes, i mean it as 4 ounces of protein (113.something grams) not 4 oz of steak fwiw. That said. One 24 oz porterhouse has roughly 680 grams of protein.
This is what I was i keyed off of:
"In young and old adults, we saw that 12 ounces gave exactly the same increase in muscle protein synthesis as 4 ounces," Paddon-Jones says. "This suggests that at around 30 grams of protein per meal, maybe a little less, muscle protein synthesis hits an upper ceiling. I think this has a lot of application for how we design meals and make menu recommendations for both young and older adults."
"This suggests that at around 30 grams of protein per meal, maybe a little less, muscle protein synthesis hits an upper ceiling."
Again, PER MEAL is right in there.
There are numerous other variable that need to be taken into account when determining how/what to eat for optimal athletic development and performance.
What did you learn from this article? Don't eat all your daily protein in one sitting? Yeah, so, who does that? ANYONE I know who does a lot of training spreads there eating out over the course of a day anyway.
Fixing this one:
"One 24 oz porterhouse has roughly 680 grams of protein."
680 grams is 24 oz. The steak does not contain that much protein. It would be more like 180 g of protein.
so what if it did? The article was stupid. It makes assumptions about diet that appear to be derived from watching reruns of Leave it to Beaver. The bodybuilders that I know wouldn't touch a 24 oz porterhouse. The only people I know who do are fat people who eat only for pleasure. There is no such thing as a "typical diet." Dumb article, nothing new there.
i eat all my protein at once. hell i only eat protein. i loves me some meat. some days that and coffee is all i have. yummy.
i may do a steak for dinner tonight, got a freezer full of 3 year old pieces of dried up freezer burned meat to go thru.
Also, I seem to remember from my biology classes that that the only time protein gets turned into a fuel is in cases of starvation, i.e. the complete depletion of carbon based fuels. I don't think it's possible to convert protein into a fuel source in healthy humans, and even in the case that it does, it doesn't get stored as fat. It gets used immediately.
Also, fat doesn't turn into muscle. Fat provides the fuel that allows the proteins to _build_ muscle.
I may be wrong, but I'm pretty sure that excess protein - in moderate amounts - simply gets removed in urine (as urea?) Of course, you can throw the whole thing out of whack by consuming massive amounts of proteins thereby fucking up your kidneys, but still won't make you fat.
Yes, People have gotten fat eating too much pasta. Eating nothing but pasta can make you fat if your caloric intake exceeds your caloric output. Excess carbohydrate _does_ get coverted to fat through glycogen.
It comes down to this, in healthy humans:
excess protein will _not_ make you fat
Excess carbohydrates and fat _will_ make you fat.
Protein does not get converted to fuel under normal circumstances
Fat cannot be turned into muscle.
Eat a balanced diet and exercise - end of story.
yeah i screwed up on the calc for the porterhouse - my bad...
okay fine - it is a crap article proving nothing more than we already new - eat your protein spread out over the day and just be sure to get some in the morning to jump start muscle synthesis...
Seriously though there are people who push a higher % of protein intake than ideal. People who think you need to eat lots and lots of protein (protein shakes, whey powder smoothies).
Hell look at chicken. 100 grams of chicken gets you between 40-45 grams of protein. better off eating steak vs the chicken if you can keep the total weight/portion the same i guess...
fuck it is getting to the point where Nutrition has to go along side Religion and politics as do not talk about subjects.
i'm fine with leaving it at:
"Eat a balanced diet and exercise - end of story."
that ^ would have saved us all a lot of time.
i haven't edited anything
and won't, don't worry... i'll leave my idiocy on display for everyone to see.
It's contagious. Now I can't read either.
In thinking for a few more minutes I should have left my comment about the "article" as this:
"spread the protein out over the day and don't forget to eat some in the morning."
and yeah - i may be off (wrong) on the de novo lipogenesis side of things too... and yeah - as everyone knows I'm an idiot and prove it here daily. how about that. Making yall feel like a bunch of smarty pants. That's my job. Totally unintentional and not good for my frail confidence, but hey it is what it is.
"Seriously though there are people who push a higher % of protein intake than ideal.....(protein shakes, whey powder smoothies)"
The issue with a high protein diet (not the Liz Phair version) is that eating large amounts of natural protein _can_ lead to weight loss when combined with exercise. the concept is, eat foods that are higher in protein because they contain less carbohydrate by volume than processed foods. You stay feeling full longer because natural protein takes longer to digest so you stay feeling full longer.
Here are the mistakes people make:
Those smoothies may be high in protein, but they're often quite high in simple carbohydrates (sugar for taste) as well.
Protein supplements are processed, and anything that is not immediately used for metabolic processes gets excreted rather quickly. They don't contribute to that 'full' feeling that piece of ham (without the fat) containing the equivalent amount of protein does, so the user usually ends up eating some sort of garbage loaded with carbs because they're hungry two hours later.
Essentially, people are really stupid about diet, and too fucking lazy to just 'eat right and exercise'.
I recommend the 'fit or fat' series by Covert Baily. He's a biochemist, and got disgusted with all the non-scientists writing diet books when the laws of physics directly contradict most of their assertions. He explains metabolism from a chemistry and physics perspective in laymans terms, with a humorous edge:
"I remember meeting this one woman, she was fat. She looked like a hefty bag full of vaseline. she asked me "should I take vitamins?". I said "Lady, that would be like putting jet fuel in a pinto".
Bailey is actually quite _anti_ vitamin, and very much a 'balanced diet and excercise' guy.
Post a Comment