Protein Powder
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Re: Protein Powder
Postby brawlo » Thu Jan 24, 2013 11:07 am
I had a quick discussion with a nutritionist at the AIS last year. At the time it was winter and I was doing weekend rides along with heavy weights 2 days and hard sprint turbo sessions 1-2 days. I was taking WPI after weights and the turbo sessions and it was greatly assisting in my recovery. Living with wife and 2 kids, I was not keen on doing all my own meals, so just fitting in with the family lifestyle I knew my diet wasn't nicely balanced, though I tried where I could.
Anyhow, onto the point, after quizing the nutritionist about my use of WPI, she suggested I reduce my intake. The recommended dose was 30g protein. Current studies at the time had been suggesting that protein usage my the body tapered off after 19g. So according to what they were seeing, I was essentially wasting 30% of what I was using. Since then I have cut back and now the WPI is even more economical for me. The uptake didn't really vary either depending on the type of athlete they were testing. I haven't followed up on any of this and not sure if there will be any results thrown out there.
Note, this was for post exercise consumption, and was not related to total daily protein uptake.
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Re: Protein Powder
Postby sogood » Thu Jan 24, 2013 11:08 am
winstonw wrote:Yes sir! I often wonder why the AIS doesnt just read cycling andbodybuilding forums. Team sky may have done better if it just listned to Twizzle.
RK wrote:And that is Wikipedia - I can write my own definition.
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Re: Protein Powder
Postby winstonw » Thu Jan 24, 2013 11:23 am
THe nutritionist was presumably following AIS guidelines, which are 15-25g Pro in the first hour post exercise.brawlo wrote:Just a quick note, and I find this topic quite interesting.
She may have suggested a bit extra (30g) if you are a bigger guy.
http://www.ausport.gov.au/ais/nutrition ... -_how_much" onclick="window.open(this.href);return false;
http://www.ausport.gov.au/ais/nutrition ... _nutrition" onclick="window.open(this.href);return false;
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Re: Protein Powder
Postby ZepinAtor » Thu Jan 24, 2013 1:07 pm
Sorry for not replying earlier. Ok tinned Tuna.......here we go. First of all I'm a Vegan & you're killing a fish, but that's not the question so I'll move on now that I've let that one off the hook.stinhambo wrote:Hey Zep, do you think eating tinned tuna is suitable for decent protein intake?
I can't do moderation either. If there are doughnuts on offer then I'll eat the lot! I've actually fallen off the wagon a little lately which is most likely an over reaction to being good about food and exercise.
Back on we hop and hopefully I can sustain it for longer!
Popular belief has always gone down the track that protein from Tuna/Salmon is low in saturated fat & contains omega3 oils. So from that aspect it looks good in comparison to Chicken (hormone induced), Beef(saturated animal fat)Eggs (high cholesterol) & Dairy (puss filled, mucus infected calf raising fluid + fat & sugar). Can you tell I really like dairy products ?
Then there's this thing called mercury poisoning. Unfortunately the oceans (apparently) only have about 10% of their original fish stocks left from decades of over fishing. The oceans have also had to endure a constant bombardment of pollution from mining, power stations(coal) & whatever else we throw into the air which eventually finds its way into the oceans as Methylmercury.
It all starts with Krill (tiny little sea creatures) which are eaten in large quantities by slightly larger fish (& whales, but lets not go there). The larger the fish or the further up the chain the higher the mercury poisoning. Tuna are fairly large & it is recommended to only eat it once or twice a week max. Salmon on the other hand are much smaller but are often farmed in tanks & feed lots of crap to make them grow fatter/faster. A bit like chickens. So uummmmm yer eat it at your own peril.
BTW --I ate salad & Salmon, flavored Salmon & Atlantic Salmon steaks every day for about 18 months & lost about 20 kg in the process. That was after I gave up eating pork, beef & chicken in that order. Fish & dairy were the last two things to go which is where I'm at today.............a Vegan nutter. Geeeezzzz were we talking about protein supplements ?? Sorry TLL
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Re: Protein Powder
Postby MarkG » Thu Jan 24, 2013 1:23 pm
Been like that for so many years now that I'm used to the taste and smell
Saturday I have my cheat foods with a few guys from my gym, and then straight back on the horse after that.
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Re: Protein Powder
Postby brawlo » Thu Jan 24, 2013 1:43 pm
This was what they were finding in a study they were undertaking at the time. No concrete results, just trending data at the time. The 19g seemed to be irrespective of what type of exercise was done (weights/cardio/etc) and person's physical size. That was strictly post exercise uptake too. Don't take it as any more than that.winstonw wrote:THe nutritionist was presumably following AIS guidelines, which are 15-25g Pro in the first hour post exercise.brawlo wrote:Just a quick note, and I find this topic quite interesting.
She may have suggested a bit extra (30g) if you are a bigger guy.
http://www.ausport.gov.au/ais/nutrition ... -_how_much" onclick="window.open(this.href);return false;
http://www.ausport.gov.au/ais/nutrition ... _nutrition" onclick="window.open(this.href);return false;
The 30g was the recommended dose that was on the WPI packet.
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Re: Protein Powder
Postby mikesbytes » Thu Jan 24, 2013 3:19 pm
I'm thinking about that 30gm recommendation on the protein powder packet. Now if I use the common maximum calculation for body builders, its 2.2gms per Kilo of lean body mass. Now I think I weighed 78.something KG last time I weighed myself. I'll guess my fat at being 10% so my lean body mass is 78kg - 10% = about 71kg. Multiply 2.2 * 71 = 156.2gms per day. Divide 156.2 by 6 = 26gms, which is still under the 30gms recommendation and there's a number of problems with this calculation;
- 1. 6 intakes a day is difficult, that means an intake every 4 hours, so set your alarm for 2am, suck it in and go back to sleep.
- 2.2gms is really an upper limit. 99% of us need much much less
- There is a limit to how much protein the body can ingest in a single meal
- There is no factor in the calculation for the amount of muscle repair required, which will vary considerbly with the type and intensity of activity
It would seem to me that the need is closer to 15gms, but I'd need to do more calcs to determine that.
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Re: Protein Powder
Postby brawlo » Thu Jan 24, 2013 4:50 pm
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Re: Protein Powder
Postby sogood » Thu Jan 24, 2013 6:37 pm
RK wrote:And that is Wikipedia - I can write my own definition.
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Re: Protein Powder
Postby chucknitro » Thu Jan 24, 2013 9:26 pm
A great visual in a discussion regarding protein consumptionMarkG wrote:..snip....and then straight back on the horse after that.
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Re: Protein Powder
Postby MarkG » Fri Jan 25, 2013 12:17 pm
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Re: Protein Powder
Postby clackers » Fri Jan 25, 2013 1:26 pm
Ah, yes, I remember Four'n'Twenty pies in the bad old days, Mark!MarkG wrote:I've eaten horse before!
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Re: Protein Powder
Postby MarkG » Fri Jan 25, 2013 1:34 pm
the irony is, a pie would be so much better for you if they swapped what they call 'meat' with horse
I can't stand pies - truly disgusting and so full of fat and processed crap.
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Re: Protein Powder
Postby toolonglegs » Fri Jan 25, 2013 5:00 pm
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Re: Protein Powder
Postby MarkG » Fri Jan 25, 2013 5:11 pm
At first, the thought of eating Skippy, in the form of kanga bangas, burger patties or mini roast made me tremor, but fast forward 16 years and I love it.
People say it's quite gamey, but you add some hot sauce and it's fine.
In fact - here's skippy with some green beans and onions!
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Re: Protein Powder
Postby mikesbytes » Fri Jan 25, 2013 9:15 pm
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Re: Protein Powder
Postby gettingfit » Fri Jan 25, 2013 9:36 pm
Be careful with what protein powder you buy unless you are a skinny runt (no offence meant!) and need to bulk up as many of them are quite high in carbs (and some fat). For example Musashi 'Bulk'. If you are after a low carb low fat protein I can recommend Musashi ISO8, Dymatize ISO100 and Goliath Labs Isolate Protein. These 3 are the better Isolate proteins, not concentrates and actually taste ok too. Not quite Milo, but not as bad as some of the protein powders. I prefer the lower carb and fat powders as I can fill up on them without being concerned about the carbs and keep better track of carbs and fat with the foods I eat.
I buy the Chocolate and Vanilla, the Chocolate is used when I am having it as a shake, the Vanilla is used when adding to porridge, smoothies etc. Yum!
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Re: Protein Powder
Postby MarkG » Fri Jan 25, 2013 10:06 pm
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Re: Protein Powder
Postby ZepinAtor » Fri Jan 25, 2013 10:50 pm
Thought provoking statement.MarkG wrote: snip>>>> but you add some hot sauce and it's fine.<<<<snip
I read a book recently covering that very act.........disguising tastes.
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Re: Protein Powder
Postby mikesbytes » Sat Jan 26, 2013 10:44 am
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Re: Protein Powder
Postby MarkG » Sat Jan 26, 2013 2:41 pm
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