couldn't afford it, I only take it after a workout

nitrotech + MRI no2...

on my first week pa lang kaya wala pa masyado effect... the last time i used nitrotech was okay naman... pero gonna change to optimum whey again on january, masyado kasi mahal eh...

first thing in the morning should be taken with a serving of protein. Another servings on pre and post work-out. Then, effective din ang protein synthesis bago ka matulog.

Off days ko, I still take 6 servings of ON Whey which is recommended to my body weight.

Off Cycle ako sa Creatine (CGT-10, thanks theveed). Im on Creatine for 4 weeks then OFF cycle for four weeks. Multivitamin is taken at AM and PM, Amino 2222 two caps before and after workout. Since OFF ako sa gym, before and after meal ang amino two caps each dosage. Again, these are based on my individual vody weight. Hindi "AMERICAN DOSAGE" to

quote:

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Originally posted by: moonbreaker
"and whey isnt a good thing for meal replacement kasi ambilis sobra maabsorb nito stick with protein mixes yung gma mas maraming casein para masmabagal magabsorb at di masayang. minsan nakakataba pa lalo ang puro whey ang iniinom"

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baliktad yata ang opinyon mo kapatid. The faster you absorb protein in your body, the better it is. Especially pre and post work-out. Paano nasasayang ang mabilis ma-absorb na protein? Fast or slow, the concept of protein intake is to supplement your muscle. Slow protein absorption is better when you are not doing anything, asleep. Kaya may mga night-time protein. Although, I dont believe in such nighttime protein.

Here's my protein usage:

Immediately after I wake up - 2 scoops of Whey mixed with water

3pm in the afternoon - 1 scoop Whey mixed with water and 3 tablespoons Olive Oil

Post Workourt - 2 scoops Whey mixed with Gatorade

Before sleeping - 1 scoop Whey mixed with Milk

I will also mix in Whey to oatmeal, cereal, etc. whenever I get the chance.

-- Edited by Mariusz at 10:05, 2004-12-09

quote:

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Originally posted by: moonbreaker
"mabilis maabsorb in the sense na usually ang katawan ay may roof limit sa pag absorb ng protein espescially in liquid form every thirty minutes ang gauge nito kung tama naalala ko. hindi siya by body weight depende talaga sa digestive properties ng each person. so generally pag whey tas hindi naman post work out may nasasayang. marami kasi inom ng inom ng whey at akalang lahat eh pasok agad sa muscle. "

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hindi ko maintindihan kung ano yung sinasabi mong 30minutes gauge kapatid.

Protein intake is not dependent on body weight? Kapatid, nalilito ka yata sa protein intake and protein intake TIMING. Protein intake in volume is 1 gram per body pound. To be exact, 0.82grams of protein per body weight in pounds. Since TIMING is also vital with the Protein Intake, kailangan equally spaced ang pag-inom mo nito, if it is not taken pre and or post workout.

You mentioned digestive properties, good. Kaya nga hindi lang isang bagsak ng 6-scoops of protein ang pag-inom. Instead at a minimum, divide 6-scoops to three intakes in a day.

quote:

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Article from: bodybuilding.com
"The bottom line is that it appears better to over-eat than to under-eat protein when someone's trying to add muscle mass while keeping body fat off. Excess protein calories are not as likely to be stored as body fat compared to carbs and most fats. This is because the metabolism and processing of protein is energy costly endeavor in that it's more thermogenic and activates hormones that help with fat loss [Lonnie Lowery, PhD. Human Nutrition Laboratory, Kent State University, Ohio, USA].

Carbohydrates make up the predominant energy source for most athletic activities. In general, only a small amount of protein is burned for energy during exercise. In fact where normal diets are consumed, it is only significant (5-15% of total calories burned) for long duration endurance training [Dohm et al. 1982, Lemon and Mullin 1980, Lemon et al. 1983, Yarasheski and Lemon, 1983]. High levels of blood or muscle protein don't immediately contribute to the energy needs of exercise modes.

However, while protein is not a great pre-game meal, athletes usually follow year-round intense training programs. Recovery from these intense training sessions is necessary to see continual progress. Therefore, from a recovery perspective, protein intake may be as important, or more so, to the athlete as the other macronutrients.

Will a high protein diet increase muscle mass? Yes. But, will this increase performance? Since many athletes believe in the power of protein to increase muscle mass, more studies need to be done. However it only stands to reason that if muscle mass is increased due to long-term high protein intakes, athletes involved in strength and power sports will undoubtedly receive a benefit over time.

Benefits Of Increased Protein Beyond Athletic Performance

While high protein diets may not necessarily improve athletic performance (beyond recovery considerations) and it's nor proven that protein above 0.82g/lb. (2g/kg) will increase muscle mass, are there any other benefits of a relatively high protein intake? I think the answer to this question is yes.

Protein and Metabolic Rate

Protein intake may positively affect body composition. Since all food requires metabolic processing, all macronutrients increase metabolism. However, the metabolic increases seen when eating protein are double those seen when eating carbohydrates or fat. Therefore a high protein intake may in fact be thermogenic and may lead to increased calorie burning and fat loss. "

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Protein Intake for Bodybuilders

from Dave Draper

How Much Protein Do I Need?
A guy from Greenland wrote recently with three questions. He wants to know what is the maximum amount of protein suggested for ultimate muscle repair and building. He went on to point out that all sources indicate we can only absorb 35 to 40 grams at a sitting and doing the math — six meals times 35 to 40 — he came up with 220 to 240 grams. I had my wife check out the figures and his math was right on. Why, he asked, do some trainers or experts push for two grams a pound thus putting him at 400 grams at his 200-pound bodyweight? What a colossal waste of protein or worse yet, what if it's stored as fat?

Right on the heels of how much, too much was contested: "I heard too much protein is an overload on the body."

The writer goes on to ask when the trained muscles grow, hoping to concentrate the exact protein intake at the prime muscle-building time and assure max growth.

How much?

It is clear that increased blood levels of amino acids improve protein synthesis in skeletal muscles. I emphasize high protein ingestion for more than one reason, or two. Not only do muscles require the marvelous ingredient to repair and grow but also three-quarters of the solids in the body are comprised of proteins. And, complex protein composites are involved in an infinite number of functions within the human body including the hormonal system. There are numerous variables that determine the assimilation of and need for protein in all its amino acid combinations and concentrations: the mass of the system, its relative health and efficiency, general activity level, body composition, protein digestibility and other stresses, gender... age. I want all I can get.

Given that the 40 grams of protein is a respectful number to work with, can we expect that the 40 grams we ingest will be fully and ideally absorbed... or will only a percentage of the ingredients be put to use? Logically, the latter. I'm greedy. If it costs me 250 dollars to pay my bills, I want 400 just to be safe. The stuff has a way of evaporating or disintegrating and slipping through our fingers.

The writer of the Qs is within the protein zone providing the protein is of the muscle-building variety and from the most efficient sources... more variables. I am not able to get what I need and want without a good protein powder. I'm 225 pounds and consume about 325 grams of gold a day. I am willing and able to eat about 200 grams and I drink about 125 grams in protein blends throughout the day.

When:

At varying levels man is always engaged in restoring and building muscle. And the need for protein for auxiliary fuel and amino acids for muscle development and system support are significantly greater for those who work out. Eat consistently, day in and day out. Breakfast is a key meal, serving you the broad spectrum of ingredients to fuel and restore you and set you in motion for a productive day. All systems await nourishment after the long rest and absence of food. Those hours surrounding the trauma of your workouts need maximum nutrients. Pre-workout feeding and post-workout meals are particularly vital to muscle energy and repair, to mention nothing of other stress alleviation.

I think it can be argued that muscle repair and rebuilding is immediate and on-going in that the cells are in the continual process of renewing and cleansing and chemical exchange to support life. Once the stress of exercise diminishes and relative rest is assumed, the muscles undergo their most efficient building process, assessing brain and nerve messages that indicate overload and the need for muscle enlargement as compensation. This period of muscle building is 24 to 48 hours after training, depending on a small mountain of... er... variables.

Too much:

It has been reported that high protein intake is toxic and harmful to the system. These claims are an exaggeration and without documentation. Extraordinary amounts of protein ingested over an extended period of time "might" adversely affect the kidneys; only if pre-existing conditions exist are precautions advised. Don't worry. An over-abundance of protein will only lead to protein oxidation, a condition that some researchers speculate will initiate "anabolic drive" or accelerated protein synthesis. That's always been my logic and theory. You too?

enough:

You want trouble? Read and comply with the guidelines for protein intake set down by the US government in its highly revered Recommended Daily Allowances or RDA, which haunt our lives 24/7.

The daily protein intake suggested by the USRDA and, therefore, most nutritionists, is barely sufficient for survival.
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If you get stingy with your protein, the amino acid levels drop, non-essential functions are compromised and skeletal muscle protein synthesis falls to a minimum. Glutamine, a primary muscle component, is robbed from the cells to fuel the hungry immune system. Similar amino acid swaps cripple the body's ability to cope with the stress and tissue damage induced by the heavy load of the tough life. Researchers fear that man is actually predisposed to illness because of the puny protein reserve that accompanies the USDA and Department of Health and Human Services recommended daily allowances.

The research done to establish the RDA figures is old and outdated yet the guidelines remain on the books like barnacles on a rusting sunken destroyer. They were formulated to give the general public an indication of the minimum allowance of micro and macronutrients for sustaining life (i.e. preventing starvation) under minimal stress. The researchers weren't considering the demands of living, as we know it today, nor were they up to speed with hormonal complexities, high performance, disease, aging and life extension.