Protein shakes vs healthy proteins

i highly doubt you'll BUILD muscle without eating meat and without taking protein shakes. You MIGHT lose fat and keep the muscle you have, but you won't build (as in go in a calorie surplus) and get all your protein from 2nd tier sources.

That's a load of bull$#!+ … check out veganbodybuilding.org.

I also read, "Unless you are needing immediate muscle glycogen replenishment for the next day of training (athletes), you don’t need that immediate post workout shake/meal." --http://www.theiflife.com/how-much-protein-per-day-build-muscle

i highly doubt you'll BUILD muscle without eating meat and without taking protein shakes. You MIGHT lose fat and keep the muscle you have, but you won't build (as in go in a calorie surplus) and get all your protein from 2nd tier sources.

That's a load of bull$#!+ … check out veganbodybuilding.org.

ALL vegan bodybuilders use protein supplements (hemp, pea, etc.) . The page you listed confirms that.

It's difficult to eat enough protein and stay under your calorie allotment. At least for me it is. Not impossible but difficult.

2. lean muscle burns calories up to 4x that of moderate cardio. lean muscle uses much more energy for fuel.

Not true at all. Adding 10lbs of lean mass will burn the caloric equivalent of about 5minutes of moderate cardio.


http://weightology.net/?p=192

Resistance weight training builds more lean muscle tissue, which results in a higher metabolism for 24 hours a day. Here’s how it does it.

Firstly, while you are doing the resistance weight training, your body is doing work and tearing down your lean muscle tissue, which raises your heart rate and your metabolism. (Believe me, when you train with the right amount of weight, and take 30 seconds to 1-minute rests in between each set, you will definitely feel your heart rate).


Secondly, after weight training, which tore down your muscle fibers, your body rebuilds those muscles on your non-training days and at rest. And while your body is repairing those muscles, your body is working harder, which raises your resting metabolic rate.

You get an increase in RMR from any exercise.

Thirdly, after your muscle tissue has repaired and rebuilt itself, you now have even more lean muscle tissue. And we know that muscles are metabolically active, meaning they generate more body heat and burn more calories all of the time.

About 6 calories per pound, whoopee.

so in summary, when you lift appropriately, you burn calories all day...when you run, you burn calories during tha activity and post the activity, until you heart rate returns to normal..

Nope.

EPOC is elevated after all exercise, to some degree. It's higher after high-intensity work than low-intensity, but not significantly.



LaForgia J et. al. Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. J Sports Sci. 2006 Dec;24(12):1247-64.

Recovery from a bout of exercise is associated with an elevation in metabolism referred to as the excess post-exercise oxygen consumption (EPOC). A number of investigators in the first half of the last century reported prolonged EPOC durations and that the EPOC was a major component of the thermic effect of activity. It was therefore thought that the EPOC was a major contributor to total daily energy expenditure and hence the maintenance of body mass. Investigations conducted over the last two or three decades have improved the experimental protocols used in the pioneering studies and therefore have more accurately characterized the EPOC. Evidence has accumulated to suggest an exponential relationship between exercise intensity and the magnitude of the EPOC for specific exercise durations. Furthermore, work at exercise intensities >or=50-60% VO2max stimulate a linear increase in EPOC as exercise duration increases. The existence of these relationships with resistance exercise at this stage remains unclear because of the limited number of studies and problems with quantification of work intensity for this type of exercise. Although the more recent studies do not support the extended EPOC durations reported by some of the pioneering investigators, it is now apparent that a prolonged EPOC (3-24 h) may result from an appropriate exercise stimulus (submaximal: >or=50 min at >or=70% VO2max; supramaximal: >or=6 min at >or=105% VO2max). However, even those studies incorporating exercise stimuli resulting in prolonged EPOC durations have identified that the EPOC comprises only 6-15% of the net total oxygen cost of the exercise. But this figure may need to be increased when studies utilizing intermittent work bouts are designed to allow the determination of rest interval EPOCs, which should logically contribute to the EPOC determined following the cessation of the last work bout. Notwithstanding the aforementioned, the earlier research optimism regarding an important role for the EPOC in weight loss is generally unfounded. This is further reinforced by acknowledging that the exercise stimuli required to promote a prolonged EPOC are unlikely to be tolerated by non-athletic individuals. The role of exercise in the maintenance of body mass is therefore predominantly mediated via the cumulative effect of the energy expenditure during the actual exercise.

Ron, great post and while i agree with everything you have posted so far, i think we are both sort of missing the point. since this is primarily a woman dominated site, we are trying to educate everyone on the topic. me and ron are comparing apples and oranges, since we have not described duration, intensity, rest, etc. so here is a site that looks at a few of those. ***the important part of all this is to exercise, get enough nutrients and rest for consistent weight reduction.

http://www.womenshealthmag.com/fitness/cardio-vs-strength-training-workouts

I switch back and forth between MRM 100% all natural whey ( I order it online from www.mrm-usa.com)
and "Synergy" sustained release protein. I probab;y wont buy the syngery again tho.

The body fortress whey protein available at wal mart isnt bad and fairly inexpepensive

Whey protein can be the cheapest. If it has added sugar thats a bonus. That body fortress stuff is fine trust me.
Its like putting racing car fuel in a ford mondeo. It doesn't matter really.
The more you do and when you get elite fit as in competitions then worry about quality and then just cut out protein powder at that point. And if your dieting.

People focus on silly things.

One tip my trainer always tells me is. You don't always need the best food or gym - you just need to turn up. So any protein will do - get one that tastes nice. and try to eat fresh too. Eggs are about as good as you can get. Chickens nice and fat freeish.

I've had some expensive ones and they don't make any diffference unless your diet it spot on and i mean really bang on. Even I don't know how to get a diet that spot on i normally fail. But keep going.

I often mess up but just count it as a blip.

Go for it. Have what you want!!!

Care to quantify that? I'd like to know. I take 2 scoops on ON whey for 48g of protein at a shot

Care to quantify that? I'd like to know. I take 2 scoops on ON whey for 48g of protein at a shot

Thats a big shot. It'll be fine.