|
ProteinFirst off everyone should learn how there body reacts to protein
and how their metabolism is. Just like training. To me nutrition is 70% of the
battle and responsible for most of my gains no matter what AAs or how I trained
my gains were/ are concurrent with my nutrition program. I eat a high protein
diet that's no secret. My body hates carbs. I eat very few simple sugars and
mostly complex carbs and those are cut by 7 PM. I wrote this post a while ago in
reference to eating the protein first in a meal. I believe in eating for
function. That is protein first, carbs second, veggies last. I don't mix fats
and carbs the only time I mix simple sugars and proteins are in my pre and post
work out shakes. A lot depends on the absorbability of the protein itself which
is influenced by it's type. A lot of old timer will remember this thing called
the P.E.R. or the Protein Efficiency Ratio from the early 1990's. This was
before Whey Protein and it was used to sell egg and milk proteins commercially.
I think Nature's Best abused that line the most as I was seeing "P.E.R. P.E.R.
P.E.R." dancing through my head at night while I slept. Here is some of the post I wrote on eating protein first and eating for function: There was a recent thread on Mayhem in which someone questioned DANTE's advice to eat the protein first. I thought I'd share it here and added some more clarification on my part why we do this. Dante could probably write 2 books on this stuff so what I write most already know or maybe not. Every few years I have posted it and always get a few people that benefit from it. DC'ers already eat proteins first but I thought I'd share why since I have eaten for function since day 1. DC:: Think for a second--If you fill your hunger with protein first what are you most likely not going to eat a huge amount of? It takes roughly 24.6-26 calories burned to digest every 100 calories of protein yet it only takes roughly 3.8 to 4.2 calories burned to digest every 100 calories of fats/carbs so are you figuring out yet why my trainees are always hot like a furnace and stay reasonably lean eating gross amounts of food? If I can add something here to further back Dante's theories: Eating protein first in a meal increases the efficiency of digestion and a greater overall amount of protein as an end result in from a meal. In short a greater amount of aminos make it to the blood stream. Everytime I have written about this in the past few years people always are like "WOW I learned something new today". I call it eating for function...the function of the digestive system. I eat proteins first for 2 reasons-that digestive system is physiologically(enzymatically) geared that way and it improves the efficiency of digestion and a greater overall availability of proteins/aminos from food for the body to use. Carbohydrates are digested 30% in the mouth with the salivary enzyme amylase and with of course chewing aiding the cause. CARBS aren't digested in the stomach=they just sit there and slowly pass into the small intestines where the pancreatic enzymes do 70% more and complete the process. Fats are the same way if eaten first or mixed with carbs will sit there and clog up digestion. Proteins are primarily digested in the stomach. Therefore, eating proteins after these foods will result in a reduced amount of protein digestion-leaving some incompletely digested and unabsorbable and therefore lost. This in turn causes the undigested protein to be pulled into the small intestine reducing the protein efficiency of your meal and contributing to the mass of your colon. You want something worse? We are set up by traditional eating to fail. Go out to a steak house. First thing you get is your salad-THAT is the last thing you want to eat in a meal after the steak and then the potato. Cellulose is indigestible by the human body and will really clog up the process reducing the efficiency of digestion and your meal itself. As mentioned previously proteins speed up the metabolic rate more than carbs and fat. Concerning basal metabolism proteins speed it up 30%, Carbs and fats 10%. The mere process of digestion and absorption of protein races the metabolism and will increase anabolism in an advanced athlete. Now granted you can eat a huge meal like a McDonald's Combo meal mix it all up and it will get digested but it will interfere with feedings and the efficiency of the meal will be less and eventually lead to a lot of adipose tissue gain. There are reasons we eat Protein and Fat together and protein and carbs. Insulin. Eating fat and carbs are a death warrant to bb'ers when consumed together and lays adipose tissue down as easily as Home Depot lays down cheap carpet. I could write more especially on the types of proteins and their absorption-things like incomplete proteins etc. Anyhoo just my 2 cents. We are all here to learn from each other but Dante's methods are backed by science and 3-4 years of online "University" studies with 100's reaping the benefits-so it is good advice and gospel for most ADVANCED lifters. PEACE. This was a good post too in the thread: Very easy to squeeze a lot of protein in Raj if that is your goal. You can eat 4 meals a day and squeeze in protein shakes in between meals as well as your post WO and night time shake will be contributing heavily to your overall daily count. I don't use commercial proteins I use either TP's Whey ion X @90 grams per serving or eggwhites in liquid form @ 50-60 grams per serving, and or liquid beef aminos in between or with a meal to contribute to the overall. All of the above don't clog up my appetite or bloat me so it is easy to get 9-10 feedings a day for a 24 hr amnio pool to pull from. I really like the night time anticatabolic shakes and have been taking them for over 5 years now. I used to wake up flat in the morning and find sleep very catabolic. I have always used a micellar casein/Calcium caseinate/whey Ion X/Glutamine blend which I buy in bulk from true protein and previously protein customizer and or the factory. I would like to state too I am always learning always searching and always experimenting with foods. There are a lot of things I wanna try and Phil and Dante and some other guys out there that are tops in the nutrition department see questions from em often and I may switch diets later in life as I tone things down. Currently, high protein is what works for my goals in buliding and maintaining muscle. By - Massive G |
