Greek Yogurt on a bulk
andyluvv
Posts: 281 Member
I'd like to know stories here - I've been having Fage 0% 500g tub every night before bed. I do this for the casein and for the extra protein it provides. Does anyone know if there are any issues doing this? Would it help with bulking and building muscle? When I don't have fage, I'll have Quark or Cottage cheese.
I've noticed some good improvement but not sure if it's associated and was wondering about other people's experiences.
I've noticed some good improvement but not sure if it's associated and was wondering about other people's experiences.
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Replies
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Calorie surplus, adequate protein (doesn't sound like this is a problem) and progressive overload weight training are needed to build muscle.1
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Exact same principles apply (hypertrophy *is* building muscle). The only difference for strength vs. hypertrophy would be your training methodology.
As to the greek yogurt, it's no different than eating any other food with equivalent calories and protein. You need both those things so it certainly doesn't hurt anything, but there's nothing magical (or disastrous) about it compared to any other foods.2 -
Exact same principles apply (hypertrophy *is* building muscle). The only difference for strength vs. hypertrophy would be your training methodology.
As to the greek yogurt, it's no different than eating any other food with equivalent calories and protein. You need both those things so it certainly doesn't hurt anything, but there's nothing magical (or disastrous) about it compared to any other foods.
And to add, hypertrophy can occur with a strength program. Essentially, total volume is what matters and generally that can occur in the range of 25 to 60 reps (+/- a few reps).
https://www.youtube.com/watch?v=S_z0vLxQHmo 4 -
I don't understand what this has to do with greek yogurt.2
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Only if you are lactose intolerant2 -
Only if you are lactose intolerant
Or puts you in a surplus higher than you like. Personally, I rather waste some calories on ice cream and other stuff, than a whole tub of greek yogurt. But I also find it very easy to address my protein goals.2 -
no- you're answer actually seemed far more relevant to the meat of the question.
Ultimately greek yogurt is kind of irrelevant IMHO LOL
Sorry- I should have been more clear!0 -
Only if you are lactose intolerant
Or puts you in a surplus higher than you like. Personally, I rather waste some calories on ice cream and other stuff, than a whole tub of greek yogurt. But I also find it very easy to address my protein goals.
I'm going to start mixing halo top with talenti I think and see what that does for me. Calories + protein YAY!2 -
what is going to matter is surplus, training, and hitting macros and micros ....1
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That's a lot of money on yogurt.
Like already said training & calorie surplus is going to matter more, than going overboard on protein.1 -
500g of Fage is a lot of protein in one hit. I remember hearing that we can typically only absorb a 20g portion of protein at any one time, the rest going to waste. Is that "bro-science" or should OP spread out his Fage consumption more evenly throughout the day?0
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sarabushby wrote: »500g of Fage is a lot of protein in one hit. I remember hearing that we can typically only absorb a 20g portion of protein at any one time, the rest going to waste. Is that "bro-science" or should OP spread out his Fage consumption more evenly throughout the day?
All of it gets used in some form, barring any malabsorption issues. Excess that cannot be utilized for MPS or other amino dependant processes will end up oxidized and used as an energy source.
There is also no hard and fast amount, as rates of MPS are highly dependent upon several factors, most of them hormone related. It varies a lot from person to person and time to time. It's essentially impossible to pin down for the individual.2 -
Gallowmere1984 wrote: »sarabushby wrote: »500g of Fage is a lot of protein in one hit. I remember hearing that we can typically only absorb a 20g portion of protein at any one time, the rest going to waste. Is that "bro-science" or should OP spread out his Fage consumption more evenly throughout the day?
All of it gets used in some form, barring any malabsorption issues. Excess that cannot be utilized for MPS or other amino dependant processes will end up oxidized and used as an energy source.
There is also no hard and fast amount, as rates of MPS are highly dependent upon several factors, most of them hormone related. It varies a lot from person to person and time to time. It's essentially impossible to pin down for the individual.
I usually use quark/yogurt or fat free cream fraiche.
It's actually about £1.50 a pack, so hardly a break in the bank. I use those sources for the casein which has a proven slow release into the body. I actually bought some casein last night so that will help decrease consumption.
The only thing to get around now is that I actually enjoy the creaminess of a nice pot of yogurt
Drinking it is just not the same lol
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Gallowmere1984 wrote: »sarabushby wrote: »500g of Fage is a lot of protein in one hit. I remember hearing that we can typically only absorb a 20g portion of protein at any one time, the rest going to waste. Is that "bro-science" or should OP spread out his Fage consumption more evenly throughout the day?
All of it gets used in some form, barring any malabsorption issues. Excess that cannot be utilized for MPS or other amino dependant processes will end up oxidized and used as an energy source.
There is also no hard and fast amount, as rates of MPS are highly dependent upon several factors, most of them hormone related. It varies a lot from person to person and time to time. It's essentially impossible to pin down for the individual.
I usually use quark/yogurt or fat free cream fraiche.
It's actually about £1.50 a pack, so hardly a break in the bank. I use those sources for the casein which has a proven slow release into the body. I actually bought some casein last night so that will help decrease consumption.
The only thing to get around now is that I actually enjoy the creaminess of a nice pot of yogurt
Drinking it is just not the same lol
If your casein is of a good flavor, mix it with minimal water to a pudding like consistency, add some nuts or whatever to it and freeze it, stirring/breaking it up ever so often. Ends up being likeva frozen "fudge" due to how casein behaves. My favorite is 60g chocolate cas, 30g peanut butter cas, an ounce of cut up nuts, and about 100g of berries.2 -
Gallowmere1984 wrote: »Gallowmere1984 wrote: »sarabushby wrote: »500g of Fage is a lot of protein in one hit. I remember hearing that we can typically only absorb a 20g portion of protein at any one time, the rest going to waste. Is that "bro-science" or should OP spread out his Fage consumption more evenly throughout the day?
All of it gets used in some form, barring any malabsorption issues. Excess that cannot be utilized for MPS or other amino dependant processes will end up oxidized and used as an energy source.
There is also no hard and fast amount, as rates of MPS are highly dependent upon several factors, most of them hormone related. It varies a lot from person to person and time to time. It's essentially impossible to pin down for the individual.
I usually use quark/yogurt or fat free cream fraiche.
It's actually about £1.50 a pack, so hardly a break in the bank. I use those sources for the casein which has a proven slow release into the body. I actually bought some casein last night so that will help decrease consumption.
The only thing to get around now is that I actually enjoy the creaminess of a nice pot of yogurt
Drinking it is just not the same lol
If your casein is of a good flavor, mix it with minimal water to a pudding like consistency, add some nuts or whatever to it and freeze it, stirring/breaking it up ever so often. Ends up being likeva frozen "fudge" due to how casein behaves. My favorite is 60g chocolate cas, 30g peanut butter cas, an ounce of cut up nuts, and about 100g of berries.
that sounds like something to try- I have casein at home- and I prefer whey- but I haven't tried that. I'm pretty simplistic with my protein combinations.0 -
Gallowmere1984 wrote: »Gallowmere1984 wrote: »sarabushby wrote: »500g of Fage is a lot of protein in one hit. I remember hearing that we can typically only absorb a 20g portion of protein at any one time, the rest going to waste. Is that "bro-science" or should OP spread out his Fage consumption more evenly throughout the day?
All of it gets used in some form, barring any malabsorption issues. Excess that cannot be utilized for MPS or other amino dependant processes will end up oxidized and used as an energy source.
There is also no hard and fast amount, as rates of MPS are highly dependent upon several factors, most of them hormone related. It varies a lot from person to person and time to time. It's essentially impossible to pin down for the individual.
I usually use quark/yogurt or fat free cream fraiche.
It's actually about £1.50 a pack, so hardly a break in the bank. I use those sources for the casein which has a proven slow release into the body. I actually bought some casein last night so that will help decrease consumption.
The only thing to get around now is that I actually enjoy the creaminess of a nice pot of yogurt
Drinking it is just not the same lol
If your casein is of a good flavor, mix it with minimal water to a pudding like consistency, add some nuts or whatever to it and freeze it, stirring/breaking it up ever so often. Ends up being likeva frozen "fudge" due to how casein behaves. My favorite is 60g chocolate cas, 30g peanut butter cas, an ounce of cut up nuts, and about 100g of berries.
That sounds a bit heavy but might give it a try!0 -
Gallowmere1984 wrote: »Gallowmere1984 wrote: »sarabushby wrote: »500g of Fage is a lot of protein in one hit. I remember hearing that we can typically only absorb a 20g portion of protein at any one time, the rest going to waste. Is that "bro-science" or should OP spread out his Fage consumption more evenly throughout the day?
All of it gets used in some form, barring any malabsorption issues. Excess that cannot be utilized for MPS or other amino dependant processes will end up oxidized and used as an energy source.
There is also no hard and fast amount, as rates of MPS are highly dependent upon several factors, most of them hormone related. It varies a lot from person to person and time to time. It's essentially impossible to pin down for the individual.
I usually use quark/yogurt or fat free cream fraiche.
It's actually about £1.50 a pack, so hardly a break in the bank. I use those sources for the casein which has a proven slow release into the body. I actually bought some casein last night so that will help decrease consumption.
The only thing to get around now is that I actually enjoy the creaminess of a nice pot of yogurt
Drinking it is just not the same lol
If your casein is of a good flavor, mix it with minimal water to a pudding like consistency, add some nuts or whatever to it and freeze it, stirring/breaking it up ever so often. Ends up being likeva frozen "fudge" due to how casein behaves. My favorite is 60g chocolate cas, 30g peanut butter cas, an ounce of cut up nuts, and about 100g of berries.
Okay so I tried to make a casein shake with just a little bit of water. It's so so thick and satisfying it's like a dessert. It was so good I had to make it again... Greedy, I know! Lol
Thanks for the tip. I don't think I can live without casein now! Lol0 -
Gallowmere1984 wrote: »Gallowmere1984 wrote: »sarabushby wrote: »500g of Fage is a lot of protein in one hit. I remember hearing that we can typically only absorb a 20g portion of protein at any one time, the rest going to waste. Is that "bro-science" or should OP spread out his Fage consumption more evenly throughout the day?
All of it gets used in some form, barring any malabsorption issues. Excess that cannot be utilized for MPS or other amino dependant processes will end up oxidized and used as an energy source.
There is also no hard and fast amount, as rates of MPS are highly dependent upon several factors, most of them hormone related. It varies a lot from person to person and time to time. It's essentially impossible to pin down for the individual.
I usually use quark/yogurt or fat free cream fraiche.
It's actually about £1.50 a pack, so hardly a break in the bank. I use those sources for the casein which has a proven slow release into the body. I actually bought some casein last night so that will help decrease consumption.
The only thing to get around now is that I actually enjoy the creaminess of a nice pot of yogurt
Drinking it is just not the same lol
If your casein is of a good flavor, mix it with minimal water to a pudding like consistency, add some nuts or whatever to it and freeze it, stirring/breaking it up ever so often. Ends up being likeva frozen "fudge" due to how casein behaves. My favorite is 60g chocolate cas, 30g peanut butter cas, an ounce of cut up nuts, and about 100g of berries.
Okay so I tried to make a casein shake with just a little bit of water. It's so so thick and satisfying it's like a dessert. It was so good I had to make it again... Greedy, I know! Lol
Thanks for the tip. I don't think I can live without casein now! Lol
Glad I could help. Casein tends to make FAR superior sludge. I feel sorry for all of the guys who still use whey for it. IMO, whey for shakes in water, casein for literally everything else (sludge, fluff, protein cakes and brownies, proats, etc.)1 -
Gallowmere1984 wrote: »Gallowmere1984 wrote: »Gallowmere1984 wrote: »sarabushby wrote: »500g of Fage is a lot of protein in one hit. I remember hearing that we can typically only absorb a 20g portion of protein at any one time, the rest going to waste. Is that "bro-science" or should OP spread out his Fage consumption more evenly throughout the day?
All of it gets used in some form, barring any malabsorption issues. Excess that cannot be utilized for MPS or other amino dependant processes will end up oxidized and used as an energy source.
There is also no hard and fast amount, as rates of MPS are highly dependent upon several factors, most of them hormone related. It varies a lot from person to person and time to time. It's essentially impossible to pin down for the individual.
I usually use quark/yogurt or fat free cream fraiche.
It's actually about £1.50 a pack, so hardly a break in the bank. I use those sources for the casein which has a proven slow release into the body. I actually bought some casein last night so that will help decrease consumption.
The only thing to get around now is that I actually enjoy the creaminess of a nice pot of yogurt
Drinking it is just not the same lol
If your casein is of a good flavor, mix it with minimal water to a pudding like consistency, add some nuts or whatever to it and freeze it, stirring/breaking it up ever so often. Ends up being likeva frozen "fudge" due to how casein behaves. My favorite is 60g chocolate cas, 30g peanut butter cas, an ounce of cut up nuts, and about 100g of berries.
Okay so I tried to make a casein shake with just a little bit of water. It's so so thick and satisfying it's like a dessert. It was so good I had to make it again... Greedy, I know! Lol
Thanks for the tip. I don't think I can live without casein now! Lol
Glad I could help. Casein tends to make FAR superior sludge. I feel sorry for all of the guys who still use whey for it. IMO, whey for shakes in water, casein for literally everything else (sludge, fluff, protein cakes and brownies, proats, etc.)
I did find my casein to be better for protein- but you're right- it sucks balls for mixing in shakes- which is why I was so turned off on it when I first got a container of it. But now i mix it mostly with yogurt- so I don't mind it. I need to make more pancakes while I still have the calories for it.0 -
Gallowmere1984 wrote: »Gallowmere1984 wrote: »Gallowmere1984 wrote: »sarabushby wrote: »500g of Fage is a lot of protein in one hit. I remember hearing that we can typically only absorb a 20g portion of protein at any one time, the rest going to waste. Is that "bro-science" or should OP spread out his Fage consumption more evenly throughout the day?
All of it gets used in some form, barring any malabsorption issues. Excess that cannot be utilized for MPS or other amino dependant processes will end up oxidized and used as an energy source.
There is also no hard and fast amount, as rates of MPS are highly dependent upon several factors, most of them hormone related. It varies a lot from person to person and time to time. It's essentially impossible to pin down for the individual.
I usually use quark/yogurt or fat free cream fraiche.
It's actually about £1.50 a pack, so hardly a break in the bank. I use those sources for the casein which has a proven slow release into the body. I actually bought some casein last night so that will help decrease consumption.
The only thing to get around now is that I actually enjoy the creaminess of a nice pot of yogurt
Drinking it is just not the same lol
If your casein is of a good flavor, mix it with minimal water to a pudding like consistency, add some nuts or whatever to it and freeze it, stirring/breaking it up ever so often. Ends up being likeva frozen "fudge" due to how casein behaves. My favorite is 60g chocolate cas, 30g peanut butter cas, an ounce of cut up nuts, and about 100g of berries.
Okay so I tried to make a casein shake with just a little bit of water. It's so so thick and satisfying it's like a dessert. It was so good I had to make it again... Greedy, I know! Lol
Thanks for the tip. I don't think I can live without casein now! Lol
Glad I could help. Casein tends to make FAR superior sludge. I feel sorry for all of the guys who still use whey for it. IMO, whey for shakes in water, casein for literally everything else (sludge, fluff, protein cakes and brownies, proats, etc.)
I did find my casein to be better for protein- but you're right- it sucks balls for mixing in shakes- which is why I was so turned off on it when I first got a container of it. But now i mix it mostly with yogurt- so I don't mind it. I need to make more pancakes while I still have the calories for it.
Casein pancakes are legit amazing, and I use an absurdly simple recipe.
90g casein
150g Eggbeaters
Enough water to make it thick but pourable
Interestingly chocolate casein and southwest style EBs make really good "sweet and spicy" pancakes, topped with a hot salsa instead of syrup. I always liked chocolate with jalapeños in it though, so I may be weird.1 -
Only if you are lactose intolerant
Or puts you in a surplus higher than you like. Personally, I rather waste some calories on ice cream and other stuff, than a whole tub of greek yogurt. But I also find it very easy to address my protein goals.
Why would you be pushing people to waste cals on ice cream.0 -
Only if you are lactose intolerant
Or puts you in a surplus higher than you like. Personally, I rather waste some calories on ice cream and other stuff, than a whole tub of greek yogurt. But I also find it very easy to address my protein goals.
Why would you be pushing people to waste cals on ice cream.
"Personally, I rather waste..." qualifies as pushing now? If that's the case, I'm guilty of telling people to eat 400-500g of protein per day, and run PSMFs for cutting.
Stating a personal preference (and clearly doing so at that) isn't the same thing as "pushing" something.1 -
Only if you are lactose intolerant
Or puts you in a surplus higher than you like. Personally, I rather waste some calories on ice cream and other stuff, than a whole tub of greek yogurt. But I also find it very easy to address my protein goals.
Why would you be pushing people to waste cals on ice cream.
Because we have a grasp on nutrition and understand that one food does not ruin a diet or inhibit one's ability to achieve a goal. What does inhibit muscle growth, is inadequate calories. So "wasting" calories on ice cream can help people reach their goals. Diets are simple... it's about context and dosage which makes it harder for people to understand. BTW, on my high carb/high calorie days, I eat ice cream because for some reason, I find it difficult to get over 300g of carbs. Who would have thought.2 -
Only if you are lactose intolerant
Or puts you in a surplus higher than you like. Personally, I rather waste some calories on ice cream and other stuff, than a whole tub of greek yogurt. But I also find it very easy to address my protein goals.
Why would you be pushing people to waste cals on ice cream.
Because we have a grasp on nutrition and understand that one food does not ruin a diet or inhibit one's ability to achieve a goal. What does inhibit muscle growth, is inadequate calories. So "wasting" calories on ice cream can help people reach their goals. Diets are simple... it's about context and dosage which makes it harder for people to understand. BTW, on my high carb/high calorie days, I eat ice cream because for some reason, I find it difficult to get over 300g of carbs. Who would have thought.
What's your thoughts on "empty carbs"?0 -
Only if you are lactose intolerant
Or puts you in a surplus higher than you like. Personally, I rather waste some calories on ice cream and other stuff, than a whole tub of greek yogurt. But I also find it very easy to address my protein goals.
Why would you be pushing people to waste cals on ice cream.
Because we have a grasp on nutrition and understand that one food does not ruin a diet or inhibit one's ability to achieve a goal. What does inhibit muscle growth, is inadequate calories. So "wasting" calories on ice cream can help people reach their goals. Diets are simple... it's about context and dosage which makes it harder for people to understand. BTW, on my high carb/high calorie days, I eat ice cream because for some reason, I find it difficult to get over 300g of carbs. Who would have thought.
What's your thoughts on "empty carbs"?
How are you defining empty carbs? Are we talking sodas, candy, or what?0 -
Only if you are lactose intolerant
Or puts you in a surplus higher than you like. Personally, I rather waste some calories on ice cream and other stuff, than a whole tub of greek yogurt. But I also find it very easy to address my protein goals.
Why would you be pushing people to waste cals on ice cream.
Because we have a grasp on nutrition and understand that one food does not ruin a diet or inhibit one's ability to achieve a goal. What does inhibit muscle growth, is inadequate calories. So "wasting" calories on ice cream can help people reach their goals. Diets are simple... it's about context and dosage which makes it harder for people to understand. BTW, on my high carb/high calorie days, I eat ice cream because for some reason, I find it difficult to get over 300g of carbs. Who would have thought.
What's your thoughts on "empty carbs"?
How are you defining empty carbs? Are we talking sodas, candy, or what?
This is my point. .5 cups of Ice Cream is roughly 150 cals. 2 scoops of ON's whey protein is 240. So why waste it on ice cream, you get more bang for your buck with protein.
Lump ice cream into the empty carb section as well.
Just my opinion I guess, but the OP would be better off with a cup of plain Greek yogurt with a cup of blueberries than eating ice cream.0 -
Only if you are lactose intolerant
Or puts you in a surplus higher than you like. Personally, I rather waste some calories on ice cream and other stuff, than a whole tub of greek yogurt. But I also find it very easy to address my protein goals.
Why would you be pushing people to waste cals on ice cream.
Because we have a grasp on nutrition and understand that one food does not ruin a diet or inhibit one's ability to achieve a goal. What does inhibit muscle growth, is inadequate calories. So "wasting" calories on ice cream can help people reach their goals. Diets are simple... it's about context and dosage which makes it harder for people to understand. BTW, on my high carb/high calorie days, I eat ice cream because for some reason, I find it difficult to get over 300g of carbs. Who would have thought.
What's your thoughts on "empty carbs"?
How are you defining empty carbs? Are we talking sodas, candy, or what?
This is my point. .5 cups of Ice Cream is roughly 150 cals. 2 scoops of ON's whey protein is 240. So why waste it on ice cream, you get more bang for your buck with protein.
Lump ice cream into the empty carb section as well.
Just my opinion I guess, but the OP would be better off with a cup of plain Greek yogurt with a cup of blueberries than eating ice cream.
Because many of us have no problem getting protein. I regularly hit 1g of protein per lb of mass or more without even trying most days. At a minimal, I hit over 1g per lb of lean body mass during a cut (which is what I am doing now). Adding more protein has 0, yes zero added benefit to me. So if someone is at maintenance or bulking, surpassing protein requirements more than what the body needs because you believe more protein = better bang for your buck, is just not helpful; it completely ignores the context of a diet. Do you know what happens with excessive protein? It converts to glucose or a sugar (not a bad thing) through glucenogenesis. So now you have a very expensive source of energy.
You can also factor in the benefit of carbs, both whole and "empty". Gummy bears, sprees, and other candies can be very supportive towards a workout. They contain fast digesting carbs (dextrose) which can provide energy for a workout. Carbs are also anticatabolic which can reduce protein degredation.
And besides all of that, sometimes it's hard to eat enough "clean" calories. So do I eat empty calories.. absolutely. But they don't make up a lot of my day. Roughly, I try to keep them around 10-15% of my intake. And on my low carb days, i rarely eat them.5
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