Showing posts with label Eating. Show all posts
Showing posts with label Eating. Show all posts
Saturday, February 18, 2012
6:46 PM | 
Posted by
Aaron
Ok here is a great article on how much protein one should eat...
Many people have a true worry of overeating protein in an exceedingly single meal as a result of they’ve been led to believe that the body will solely use most in an exceedingly single sitting.
This is a “truth” that’s been floating around for FOREVER.
But is it truly true?
How much protein will the body absorb in one meal?
The usual recommendation is 25-30g or thereabouts. to any extent further and your body won’t use it for muscle building functions and you’ve wasted it slow (and money).
It’s a matter that comes up currently and once more on the forum and on facebook, therefore I’ll address it currently.
How Much Protein will The Body Absorb In one Sitting?
You DON’T got to worry regarding overconsuming protein in an exceedingly single meal. Your body will and can use it.
Before I sat right down to draft this text I had an enormous (and I mean BIG) steak. That unhealthy boy can most likely offer me 60g of protein, if not alittle a lot of. And my body can use it all.
If the parable were to be believed, my body would solely use a most of 30g of that protein, and another 30g would be totally wasted.
But since protein from an entire food supply digests pretty slowly, I’ll still be obtaining the like that steak several hours from currently. an informed guess for the speed for absorption here would be 4-5g per hour for the steak. However, couple it with the fibrous veggies and cheese I had with it and we’re most likely talking around simply 3-4g of protein per hour.
A whey protein shake on an empty abdomen can deliver your protein abundant faster at regarding 10g per hour.
Either approach you slice it, the thought that you’ll flip catabolic if you don’t eat three0g of protein each 3 hrs is simply not true. you'll still be in an anabolic atmosphere i.e. amino acids can still be being released and shuttled to your muscles.
However, you'll still would like energy normally to support the anabolic method, therefore I’m not advocating you eat all of your daily food in one or a pair of servings.
There are variety of things that may have an effect on the speed of absorption:
Type of protein e.g. whey isolate or a steak?
The last time you ate – are you having it on an empty stomach?
What are you eating it with? On its own or with fat and carbs?
The fiber content of the entire meal – a lot of fiber equals slower absoption
But curiously even the fastest methodology, whey alone in water on an empty abdomen, still takes hours to be absolutely digested an utilised. therefore if you took 50g rather than 30g, yes you'll still use it.
But you actually shouldn’t be obtaining plenty of your protein from a liquid supply. Get your protein from food with one or a pair of shakes max throughout the day, one being immediately when your workout.
So what’s the take home message here? The analysis on this isn’t 100 percent crystal clear as there are variety of variables to be taken into account: Trainee age, coaching intensity, total quantity of protein given per day, style of protein administered, and so on.
What is clear is that eating say four times per day goes to be a minimum of as effective as six. There’s nothing wrong with eating six smaller meals per day either; if that suits you, go for it. however if it’s burdensome, drop it and move to a 4-meal frequency.
If that has you eating 50g of protein per meal, you’re doing simply fine :) . Don’t sweat it.
I’m not assured enough to advocate a lower frequency than that simply nonetheless. As a lot of analysis is finished on this, we’ll a lot of doubtless have a clearer image.
Eat massive Steaks & Enjoy! :D
Mark McManus, trainer & author of the NEW fat-torching system “Total Six Pack Abs”
Many people have a true worry of overeating protein in an exceedingly single meal as a result of they’ve been led to believe that the body will solely use most in an exceedingly single sitting.
This is a “truth” that’s been floating around for FOREVER.
But is it truly true?
How much protein will the body absorb in one meal?
The usual recommendation is 25-30g or thereabouts. to any extent further and your body won’t use it for muscle building functions and you’ve wasted it slow (and money).
It’s a matter that comes up currently and once more on the forum and on facebook, therefore I’ll address it currently.
How Much Protein will The Body Absorb In one Sitting?
You DON’T got to worry regarding overconsuming protein in an exceedingly single meal. Your body will and can use it.
Before I sat right down to draft this text I had an enormous (and I mean BIG) steak. That unhealthy boy can most likely offer me 60g of protein, if not alittle a lot of. And my body can use it all.
If the parable were to be believed, my body would solely use a most of 30g of that protein, and another 30g would be totally wasted.
But since protein from an entire food supply digests pretty slowly, I’ll still be obtaining the like that steak several hours from currently. an informed guess for the speed for absorption here would be 4-5g per hour for the steak. However, couple it with the fibrous veggies and cheese I had with it and we’re most likely talking around simply 3-4g of protein per hour.
A whey protein shake on an empty abdomen can deliver your protein abundant faster at regarding 10g per hour.
Either approach you slice it, the thought that you’ll flip catabolic if you don’t eat three0g of protein each 3 hrs is simply not true. you'll still be in an anabolic atmosphere i.e. amino acids can still be being released and shuttled to your muscles.
However, you'll still would like energy normally to support the anabolic method, therefore I’m not advocating you eat all of your daily food in one or a pair of servings.
There are variety of things that may have an effect on the speed of absorption:
Type of protein e.g. whey isolate or a steak?
The last time you ate – are you having it on an empty stomach?
What are you eating it with? On its own or with fat and carbs?
The fiber content of the entire meal – a lot of fiber equals slower absoption
But curiously even the fastest methodology, whey alone in water on an empty abdomen, still takes hours to be absolutely digested an utilised. therefore if you took 50g rather than 30g, yes you'll still use it.
But you actually shouldn’t be obtaining plenty of your protein from a liquid supply. Get your protein from food with one or a pair of shakes max throughout the day, one being immediately when your workout.
So what’s the take home message here? The analysis on this isn’t 100 percent crystal clear as there are variety of variables to be taken into account: Trainee age, coaching intensity, total quantity of protein given per day, style of protein administered, and so on.
What is clear is that eating say four times per day goes to be a minimum of as effective as six. There’s nothing wrong with eating six smaller meals per day either; if that suits you, go for it. however if it’s burdensome, drop it and move to a 4-meal frequency.
If that has you eating 50g of protein per meal, you’re doing simply fine :) . Don’t sweat it.
I’m not assured enough to advocate a lower frequency than that simply nonetheless. As a lot of analysis is finished on this, we’ll a lot of doubtless have a clearer image.
Eat massive Steaks & Enjoy! :D
Mark McManus, trainer & author of the NEW fat-torching system “Total Six Pack Abs”
Wednesday, February 8, 2012
If you haven't heard guys in the gym talking about G-Flux yet, I'm sure you will soon. What is G-Flux you ask? Although it sounds like it might be a hot new supplement, it's not. G-Flux is actually a training and eating regimen that helps the body to burn fat while retaining-and even gaining-lean muscle mass. More accurately, G-Flux is actually the relationship between energy intake and energy expenditure. The concept of G-Flux was developed by Dr. John Berardi, a renowned human performance and nutrition expert.
You should already know that to lose weight you need to burn more calories than you take in. In the process though, most guys wind up losing lean muscle mass too-not part of the plan. On the flip side, if you want to gain weight-and muscle-you need to take in more calories than you burn. The typical scenario here is that you also end up adding a few extra pounds of unwanted fat too. Ultimately, we end up living our lives on a perpetual "see-saw," switching from one to another, but never really being satisfied with the results. I have to admit it sucks, in the past I've felt either lean and weak or strong and fat.
That's where G-Flux comes in because it's all about balance between input and output-and keeping it that way. But that's not all-it also calls for you to increase your calorie intake a lot and to increase your activity level by the same degree. G-Flux presents a realistic strategy to do this without overtraining and without burning lean muscle mass. That's the problem with a traditional "calorie deficit" approach to losing fat-you also lose muscle mass along the way.
G-Flux takes a "burn the f at" approach, meaning that your body is burning calories from fat, not from muscle. How does it accomplish this? That's where the increased activity levels come in. And by increased activity levels, I don't mean doing a few extra minutes on the treadmill or a couple of extra miles on the exercise bike. Your approach to increasing your activity level has to be targeted, tough and purposeful, with specific goals in mind. G-Flux has unlocked the secret to achieving the body's ideal state of balance in terms of energy input and output.
If you think about it though, "unlocked," is not really the right word here-"rediscovered" would be more appropriate. Why? Because maximum, sustained effort and varied workouts is at the heart of the G-Flux concept. That should sound familiar-think of the warrior cultures and how they trained. It's the same concept and we already know from history that it works. You know that back then they weren't worried about sticking to a 2,000 calorie a-day diet-they ate what they needed to eat and it was naturally balanced out by the strenuous activities that they engaged in on a daily basis.
So you might think, "What's the difference if I'm eating 2,000 calories a day and burning 2,000 calories a day?" The answer is that there is a big difference. When you boost your caloric intake to say 3,000 a day-and simultaneously boost your caloric expenditure level to 3,000 calories a day, the body undergoes a metabolic shift. All of sudden-even though input and output are equal-you find that your body is burning more fat and gaining lean muscle mass, just like the ancient warriors.
Now, it's a bit more complicated than that. You can't just start stuffing your face with anything you want and jogging a couple of extra miles each day. The foods you eat have to be healthy-think lean proteins, complex carbs and healthy fats-and the activities that you're engaging in have to intense. Again, look back to the warrior cultures and learn from them. You want to be doing the sort of "max effort conditioning" that these guys were doing every day.
The goal is to boost your metabolism as high as possible while simultaneously limiting fat storage. When the body achieves that state of "G-Flux" it increases the mitochondrial density of the muscles-super hybrid muscle, increases the total metabolism and makes the body far more efficient at processing fat. The end result being that you too, can have a warrior physique, just like our ancestors.
Sounds good to me! Eat more, train harder, build hybrid muscle and burn fat faster. What do you think?
You should already know that to lose weight you need to burn more calories than you take in. In the process though, most guys wind up losing lean muscle mass too-not part of the plan. On the flip side, if you want to gain weight-and muscle-you need to take in more calories than you burn. The typical scenario here is that you also end up adding a few extra pounds of unwanted fat too. Ultimately, we end up living our lives on a perpetual "see-saw," switching from one to another, but never really being satisfied with the results. I have to admit it sucks, in the past I've felt either lean and weak or strong and fat.
That's where G-Flux comes in because it's all about balance between input and output-and keeping it that way. But that's not all-it also calls for you to increase your calorie intake a lot and to increase your activity level by the same degree. G-Flux presents a realistic strategy to do this without overtraining and without burning lean muscle mass. That's the problem with a traditional "calorie deficit" approach to losing fat-you also lose muscle mass along the way.
G-Flux takes a "burn the f at" approach, meaning that your body is burning calories from fat, not from muscle. How does it accomplish this? That's where the increased activity levels come in. And by increased activity levels, I don't mean doing a few extra minutes on the treadmill or a couple of extra miles on the exercise bike. Your approach to increasing your activity level has to be targeted, tough and purposeful, with specific goals in mind. G-Flux has unlocked the secret to achieving the body's ideal state of balance in terms of energy input and output.
If you think about it though, "unlocked," is not really the right word here-"rediscovered" would be more appropriate. Why? Because maximum, sustained effort and varied workouts is at the heart of the G-Flux concept. That should sound familiar-think of the warrior cultures and how they trained. It's the same concept and we already know from history that it works. You know that back then they weren't worried about sticking to a 2,000 calorie a-day diet-they ate what they needed to eat and it was naturally balanced out by the strenuous activities that they engaged in on a daily basis.
So you might think, "What's the difference if I'm eating 2,000 calories a day and burning 2,000 calories a day?" The answer is that there is a big difference. When you boost your caloric intake to say 3,000 a day-and simultaneously boost your caloric expenditure level to 3,000 calories a day, the body undergoes a metabolic shift. All of sudden-even though input and output are equal-you find that your body is burning more fat and gaining lean muscle mass, just like the ancient warriors.
Now, it's a bit more complicated than that. You can't just start stuffing your face with anything you want and jogging a couple of extra miles each day. The foods you eat have to be healthy-think lean proteins, complex carbs and healthy fats-and the activities that you're engaging in have to intense. Again, look back to the warrior cultures and learn from them. You want to be doing the sort of "max effort conditioning" that these guys were doing every day.
The goal is to boost your metabolism as high as possible while simultaneously limiting fat storage. When the body achieves that state of "G-Flux" it increases the mitochondrial density of the muscles-super hybrid muscle, increases the total metabolism and makes the body far more efficient at processing fat. The end result being that you too, can have a warrior physique, just like our ancestors.
Sounds good to me! Eat more, train harder, build hybrid muscle and burn fat faster. What do you think?
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