|
2004/10/02, 03:37 PM
I felt in the mood today, so I thought I would write up a paper and post it. (killing time till taking my wife out for her birthday!) So, here it is...hope it makes sense and is readible!!:big_smile:
Are protein qualities really as necessary (such as hydrolosates over isolates or concentrates, etc.) as supplement companies and conventional wisdom would have you believe? Well, here are some facts that you may find very interesting and eye opening as to protein qualities and needs.
I think you will also find interesting the amount of protein needed for protein synthesis!:dumbbell:
With the exception of plant based proteins, the most commonly eaten proteins by bodybuilders have extremely high digestibility….ie…eggs, milk, meat, fish, etc. Now, assuming one has a properly functioning digestive system, what reason is there to assume that a certain protein powder will digest better or have some more dramatic impact on growth than any whole food protein. Do I hear the supplement companies starting to write me dirty letters??? :angry:The main and probably only major difference is speed of digestion. Ring a bell with anyone who has read my posts on whey and casein, etc.? Many companies will post studies for example touting their protein (such as hydrolosate vs. concentrate for instance) increasing nitrogen balance more than another by some astounding percentage. But, if you learn to read studies, they typically are subjects used that are eating a zero or minute amount of protein diet to begin the study, so their protein needs are amplified, thus when fed the aforementioned protein, of course they are going to have a significantly higher measured nitrogen balance! Thus the astounding percentage numbers they tout on their labels that are so very misleading.:surprised:
It is interesting to note that in a table of protein and indispensable AA needs at different ages, the needs of a schoolchild (a growing normal child) and a strength athelete are near identical! Conclusions are tough to draw from this though, considering a growing child is needing AA’s for much more than muscle, but organs, brain, etc. But, it does show an increase in need for amount of AA’s for hard training athletes.
As an added note, something needs to be said here for difference in protein NEEDS for different lifestyles. Endurance athletes tend to oxidize higher quantities of BCAA’s, and this indeed suggests a higher intake of BCAA’s for them The obvious answer to a sedentary individual’s needs is of course much different than a hard training bodybuilder’s. I don’t think I have to elaborate much on this one. Human skeletal muscle is only really capable of oxidizing 6 AA’s during exercise (the BCAA’s….leucine, isoleucine, valine, and asparagines, aspartate and glutamate). This may indeed be a indication(another paper on this would have to be done to get into it:big_smile:) for extra glutamine intake. Suffice it to say the synthesis rate of glutamine in the body has been estimated at 20-28 gr. Per day.
Ok, so does protein DURING weight training help? Actually, the answer is surprising in that it makes almost a non-existent contribution to energy during training. Ensuring optimal muscle glycogen stores and provision of glucose during training should prevent any oxidation of BCAA during exercise. (glycogen depletion can activate the enzyme that oxidizes BCAA’s). The main time additional BCAA’s ,may show some benefit is during diet(again, ring a bell as to many of my posts on this subject??)
Now, you may find this fascinating, the amount of protein needed to cover synthesis (muscle gains) in non drug using bodybuilders is rather tiny, roughly 30 mg./kg. Per day(15 gr.) :surprised:But the protein needs (higher) that are touted are needed to cover the BREAKDOWN of tissue DURING intense training. So, to all those who thought that tons of extra protein was going to building new tissue, think again. This is leading into my theory of more frequent training days also, as for instance if you rest a muscle 7 days, how many days of eating protein are simply going to maintaining the muscle instead of inticing new growth through adaptation to more frequent training. But, again, I digress, and that is another whole subject, though tied in to this one. I have been posting some thoughts on that, and will continue to do so.:cool:
Ok, enough for now. I am not going to provide references for this, though I do have them and can supply them. For our board, I do not think this is necessary, most of you know I would not give information that is not researched and complete and relevant to our needs. Hope you enjoy the article.
:big_smile::dumbbell::big_smile:
--------------
If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
|
