Insider info on protein strategy

You can subscribe to see pre-published articles here - http://journals.lww.com/co-clinicalnutrition/pages/default.aspx.

Food for thought. All of the people who came before you and up until this point even for yourself (those of you that have had results). You got the results you have or had before this study was done. Is it really going to make that much of a difference ? I wonder how convicts in the pens across the nation are able to achieve such fantastic physiques without the supplements and clean diets and sports nutrition studies ? Studies are great, there have been many great studies. However trying to narrow down for all humans without taking into account allergies, metabolic rate, genetics etc.. Makes these studies fouled from the begining. I have studied people with the best physiques. The consesus seems to me to be eat, train (your *kitten* off) sleep repeat. Unless you are trying to be the next Mr.Olympia I don't think the little stuff matters for us. If it does then, right on skeeter. I'l keep doing what I am doing and hopefully one day I will die with a smile on my face.

In for results ...

Food for thought. All of the people who came before you and up until this point even for yourself (those of you that have had results). You got the results you have or had before this study was done. Is it really going to make that much of a difference ? I wonder how convicts in the pens across the nation are able to achieve such fantastic physiques without the supplements and clean diets and sports nutrition studies ? Studies are great, there have been many great studies. However trying to narrow down for all humans without taking into account allergies, metabolic rate, genetics etc.. Makes these studies fouled from the begining. I have studied people with the best physiques. The consesus seems to me to be eat, train (your *kitten* off) sleep repeat. Unless you are trying to be the next Mr.Olympia I don't think the little stuff matters for us. If it does then, right on skeeter. I'l keep doing what I am doing and hopefully one day I will die with a smile on my face.

True, and I don't think anyone here is really looking for earth-shattering news (at least, I'm not).

There are many things in the world where we can say we had success before any scientific study, and many times those studies simply verify what is already practiced. But sometimes it enhances our understanding. Sometimes, it gives us valuable new insight. Cultures had been making vessels that successfully floated on water long before Archimedes figured out how buoyancy worked in 212 BCE. And, while he was FAR from revolutionizing the world of shipbuilding at the time, that additional understanding from the laboratory setting is part of what lets us reliably design the massive ships that are part of our lives, today.

Perhaps this paper will bring valuable insight into how the body works. Perhaps it will simply validate existing practices. Until the paper is available to read, it will be hard to weigh its significance.

I was barely consuming any protein at all and am starting to notice a difference not that I have started taking the whey protein powder but how do you know how much you personally should have???

I read somewhere (though can't remember where off the top of my head now), to aim for 0.7 g per pound of body weight to minimize lean body mass (i.e. muscle) loss while in a deficit (i.e. losing weight) -- this meant that it maximized the fat-to-muscle ratio when losing weight as you inevitably lose both fat and muscle.

But, eating that much protein minimizes the muscle loss and for some subjects, it actually allowed them to maintain the muscle if they were heavy lifting as well. This also means that the scale goes down slower as it takes 3500 calories for a pound of fat and only about 600 calories for a pound of muscle. People that drop a lot of weight quickly are usually losing a considerable amount of muscle.

Protein should be from lean meats or fish or other sources of protein. I was advised that if I am doing exercise (one hour or more) for that day to drink a shake to get to 80 grams per day of a protein at 150lbs. Usually one shake post workout 30 grams low sugar and carbs. I have to watch because I can gain weight on whey.

http://suppversity.blogspot.com/2014/01/it-does-matter-how-you-spread-your.html

Suppversity article: It Does Matter How You Spread Your Protein Intake - 30% Higher 24h Protein Synthesis with 30g+ Protein per Meal

"In view of the fact that I gather that you'd expected a result like this, I don't feel inclined to repeat that I have been suggesting for years to consume 30g+ of quality protein ("quality" = 10g+ of EAAs per 30g serving) with every meal.

If you stick to this simple principle, it's going to help you build muscle and lose fat (see "Fat Loss Principles That Work: 10g+ of EAA W/ Every Meal" | read more). "


Protein Power - Study Suggests: 40%+ is Where True Magic Happens. Plus: If Protein is King, Whey is the Emperor

http://suppversity.blogspot.com/2014/02/protein-power-study-suggests-40-is.html

"Bottom line: The beneficial metabolic effects the addition of 40% whey protein isolate to a highly obesogenic baseline diet produced in the study at hand are remarkable and highly specific. "Specific", in that they don't occur with "an increase in protein intake".

In other words, the anti-obesogenic, anti-diabetic and anti-hyperlipidemic effects occurred not in response to "any type and amount of additional protein" that was added on top of what can be considered a model of a high fat version of the Western Diet. The previously discussed benefits were observed only, when this protein was whey protein and comprised a whopping 40% of the total energy intake of the rodents. The casein-based diets, as well as diets with lower amounts of whey protein isolate were ineffective, or - as you can see in Figure 3 - they "clustered together and away from the 40% WPI group", whose body weight - and this unquestionably quite remarkable - was hardly different from that of those 10 mice who were fed a regular, low fat diet for the whole 21-week study period."

tl:dr - For optimal fat loss combined with muscle building - have at least 30g of protein every time you eat, and 40% of your daily protein come from whey.

For daily consumption, I have at least my bodyweight in grams. Usually more, though. To tell when you've had enough protein, your body lets you know by gas.

If I ate the way you described, op, I would need to eat 9-10 meals a day. Not happening.

OP is describing an attempt to identify optimal, which is not necessarily realistic.

Anyway, it's up to you whether or not you want to just do the bare minimum.

Much respect for researchers; will be watching for the published paper and the #of subjects.