On post workout supplements (useful article)
I've met Lance personally, and he's a cool guy.
Way past his prime, but still quite fit.
https://www.facebook.com/thedietcoac...03353763016230
If you train real intense no matter what sport you may find my article on protein interesting. Wrote a few years ago but not published.
Protein Supplements
Protein: The MMA Athlete’s Secret Weapon!
More than most other sports with the possible exception of an Iron Man competition or a marathon, mixed martial arts (MMA) requires both extreme mental acumen and great physical strength. Competitors cannot succeed without these. You have to be one tough dude (or crazy!) to get into the ring and fight with the intensity of a silverback gorilla on 32 ounces of espresso.
The regimen of a serious fighter begins not in the gym but in the kitchen; nutrition is the all-important first step. You eat to live and you must eat to win! Begin with protein; proteins make hormones, enzymes, structural proteins, transport proteins, and antibodies. Everything is made of proteins and without the essential ones (amino acids), your fighting days will be over long before they start.
Proteins As Pre- and Post- Workout Aids
Little is written about the importance of proteins as pre- and post-workout training aids. The emphasis is on carbs but it’s actually the proteins that give your muscles explosive power. During intense MMA-style activity, the main proteins used are branched chain amino acids (BCAA’s), Leucine, Isoleucine and Valine. They account for 70% of the amino acids used by the human body during and after intense activity. They provide energy, stimulate muscle growth, and promote quick recovery.
Researchers have shown that - when protein is included in an extreme pre-workout regimen – there is a 150% increase in the retention of amino acids after the workout vs. what happens when carbohydrates are the main component of the pre-workout regimen. Consuming protein 2 hours before training is critical to any intense, result-producing workouts. Competitors who take their training seriously are diligent about taking a protein supplement high in BCAA’s before and after their training.
Leucine, isoleucine and valine are the MMA fighter’s natural steroids! When I was training “hard”, I loaded up on them. Although I was not a fighter, I was powerful. Some of my best lifts included 300-pound head bangers (triceps extensions) and 265-cheat barbell curls for 6 reps each.
After extreme activity, protein synthesis is at its highest, and the first 45 minutes are critical. There is a strong need for supplemental protein to help replace the protein that was lost. A Vanderbilt University study showed that athletes who consumed protein right after an intense exercise experienced protein synthesis that was 3 times higher than those who consumed protein three hours after finishing their training! Not having protein immediately after your workout will negatively affect your progress.
Immediately after an intense workout, human growth hormone and testosterone levels are elevated; doing anything that would hamper this would be counterproductive. Research presented at The Endocrine Society’s 91st Annual Meeting in Washington D.C indicated that fast-acting carbohydrates can cause a man’s testosterone level to drop by as much as 25 percent. Most fighters consume foods that are rapidly digested into sugar as the main part of their diet (e.g., cereals, corn hidden as malto-dextrin, potatoes, bread, pasta, sweets, energy drinks and rice) and these lower testosterone. Eating too much sugar or fast-acting carbs means instead of fighting you’ll be fight-less!
You depleted your carbohydrates when you trained and they need to be replenished but if taken after a fight or heavy workout, they will suppress your natural elevation growth hormone and testosterone. Both hormones are critical for anyone who wants to be a butt-kicking star. Testosterone gives you drive and aggressiveness; without it you would be a girlie boy and growth hormones speed healing and recovery, allowing for tougher, more frequent workouts and matches!
Rating Protein Values
It’s important your body can tolerate the type of protein you select, i.e., some people are allergic to milk sugars, soy, egg, and a whole variety of other things. When you select your source, you need to determine how effective it will be in helping you reach your training/competition goal. A number of rating systems have been set up to do this and each has its own method of determining protein value. I have listed 4 that are commonly used.
4 Methods of Evaluating Proteins
1. Biological Value (BV) - a measure of the proportion of protein absorbed. The higher the BV score, the more usable the protein.
2. Protein Digestibility Corrected Amino Acid Score (PDCAAS) - is a method of evaluating the quality of the protein and your ability to digest it. It’s based on amino acid requirements. A score of 1 means it meets all the essential amino acid needs.
3. Net Protein Utilization (NPU) - is the amount of protein utilized by the body.
4. Protein Efficiency (PER) - is based on the weight gain of a test subject divided by his intake of a particular protein during the test period.
Biological Values of Different Protein Sources
Source B.V. P.E.R. N.P.U. PDCAAS
Whey Protein 104 3.6 92 1.0
Whole Egg 100 3.8 94 1.0
Beef 80 2.0 73 .92
Casein 77 2.9 76 1.0
Soy 74 2.1 61 .99
Rice 59 2.0 57 .26
Bean 49 1.4 39 .68
Note: The higher the number shown in these columns, the better
your body uses the protein.
Comparing Protein Values: The Pros and Cons
Whey Protein – Concentrate/Isolate
Whey protein is a by-product of cheese making. About 20% of the protein in milk is whey and 80% is casein. Concentrate is between 70% and 85% protein and contains lactose. Isolate which is higher than concentrate in protein (about 90% to 95%) is a better choice than concentrate if you have lactose problems.
Pros:
1. One of the highest quality proteins and has the highest biological value of all proteins (104)
2. Digests fast and won't leave you feeling full
3. Bolsters immune health from certain protein components
4. High in the BCAA’s which can be used for muscular fuel and important for intense MMA training. BCAA’s prevent muscle loss.
5. Isolate is better than concentrate.
Cons:
1. Faster digestion leads to quicker need to replenish.
2. Lower in glutamine than casein. While glutamine is not essential, it helps speed recovery and healing from extreme activity. When higher amounts of glutamine are taken, there may be an increase in plasma HGH, preventing muscle breakdown and loss. Glutamine is sometimes added to products.
Score- 200.6 – Excellent
Caseinate (casein)
Casein is the main protein in milk.
Pros:
1. Breakdown of caseinate is 'slow'; it’s released over a period of time. This may extend exposure of casein and increase absorption of protein in the intestines. Has a PDCAAS of 1, tied with whey and egg.
2. Low in milk sugar/lactose
3. Has naturally high glutamine content, the highest among the popular forms like whey, soy or egg. Along with whey and egg, casein is one of the best proteins with a PDCAA score of 1.
Cons:
1. Allergies to caseinate protein or lactose
2. Possible suppression of immune system
Score- 162.9 – Very Good
Egg Protein (whole egg)
Until whey protein, egg protein had the highest BV (100), NPU and PER. All other proteins were matched and rated against eggs.
Pros:
1. Excellent amino acid profile
2. High in BCAA
3. Lactose free
4. High in the BCAA leucine which improves muscle protein synthesis
5. Absorbed rather slowly, providing a timed release mix of amino acids. By staying in the bloodstream longer, it increases utilization.
Cons:
1. Slightly bitter taste
2. People unjustifiably perceive it as high in cholesterol; however the bad rap on eggs comes from the yolks, not the egg whites. Protein powders use egg white.
Score- 198.8 - Excellent- Great choice for individuals who are lactose intolerant and need an alternative to milk protein
Soy Protein
Soy protein is processed from the soybean plant. Most of the fat, fiber and carbohydrates are removed. Since it is a vegetable product, it has no cholesterol.
Pros:
1. High in glutamine, about the same as casein. Glutamine is needed to speed up healing and recovery for intense training.
2. The only plant-based protein with bragging rights; it has all 8 essential amino acids.
3. Excellent for individuals with egg and dairy allergies
Cons:
1. Lower quality protein due to limited amounts of essential amino acids
2. Lower BCAA makes it a less beneficial protein than whey or milk proteins for building muscle.
3. Taste compares unfavorably to that of whey or casein
Score- 138.9 – Good
Next Step: The Protein Evolution
To offset the weaknesses of each protein, many companies are beginning to explore combining protein mixes. In the case of whey, it digests quickly so it needs to be replaced sooner. Combining both whey and casein produces a blend that raises amino acid levels quicker and stays in the bloodstream longer.
The same applies to plant-based proteins like soy which has its own problems; it’s difficult to digest, some people are allergic to it and it has a bad taste. Combining plant proteins like hemp, peas, quinoa, rice and others offers a vegetable protein blend that contains all essential amino acids, is high in BCAA and can be digested more easily with the addition of enzymes often found in today’s products. The only drawback for vegetarian-minded athletes who want high performance and plant-based protein is that combining proteins dramatically increases the cost. This should come down as more combinations are made available.
Making your choice
Base your choice on what fits your budget and your body. One word of advice: even if it’s more expensive, the results will make your training more productive and your victories more frequent.
Lance Dreher, PhD
Former 1981 IFBB Mr. Universe
1986 NABBA Pro Mr. Universe
Exercise Advisor to Chuck Liddell – JackRack.com
Originally Posted by Torchbearer
Reply With Quote
Site Information
About Us
- RonPaulForums.com is an independent grassroots outfit not officially connected to Ron Paul but dedicated to his mission. For more information see our Mission Statement.
Connect With Us