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Protein "Replentishment"

October 24, 2005 08:17 PM

I am not impressed with the research on protein replentishment. "Experts" tell us that we have a "window of opportunity" of perhaps two hours after a work out to load our muscles with protein and stimulate protein synthesis in the muscles.

Most of the studies making this point are based on muscle biopsies. There is too little precision in these measurements to point to any time period for optimal protein intake. There is no way to know when the muscle protein taken in the biopsy was laid down. This means that all this is speculation on the part of advocates of supplementation within the mythical "window".

To top it off, proteins do not absorb as amino acids in the muscle until the protein breaks down. This takes about two hours for whey protein (but your own metabolism may vary), about five hours for soy and egg protein, and about seven hours for casein.

This means that anything other than free form amino acids will be taken up long after your work out is over. No rush to ingest and plenty of time to recharge later.

A bigger problem is that the muscle needs time to degrade the damaged fibers before it is ready to rebuild. It is likely that too early intake of amino acids interferes with the catabolic state that is essential to take out the damaged protein filaments before the rebuilding process begins. Satellite cells must migrate to the site of the damage and no rebuilding can commence until they relocate in the damaged fibers and the damaged fibers are degraded and removed.

So, what is the rush? Nature has its own timing and things must proceed in pace.

There is more sophisticated research that suggests that leucine may trigger an extra-cellular mechanism that leads to protein synthesis in the muscle. That would mean that a signal outside the muscle cell may signal the availability of protein for synthesis in the muscle. That would be consistent with the way other anabolic signals, such as the insulin response to nutrition, operate.

I am beginning to think that too much of the research on supplements and training is done on subjects that are driven over-trainers who are anxious to train again as soon as possible. Their needs are not the basis of a healthy pattern of activity, eating, or life.

Our ancestors cycled through catabolic and anabolic states and were lean, fit, and muscular. A prime age Cro Magnon male would give any modern athlete a run for his life in almost any cross-training activity involving the strength and endurance pathways.

· Evolutionary Fitness

Comments

Posted by: Flower Online [TypeKey Profile Page] at September 12, 2006 7:31 AM

I think does not cost is of a protein much

Best regards, Serg

Posted by: Serg [TypeKey Profile Page] at June 5, 2006 4:50 AM

Peter Lemon and Fox has showed through long term comparisons of post workout nutriton of comparing windows of opportunity and a number of things have a part to play in the amount/kind...ingested...
a. starting amino acid pool, how much do we have as we start training in our system, this depends on current diet, training, diseaase, digestion
b. years of training, newer trainees require more protein post and in day as opposed to 3 years plus trainees
c. kind, whey and various amino acids in isolation were best absorbed.

...and personally, the nutrition post workout is based on this and clinincal knowledge, as well as how well the clients current digestive system is, and believe me, most are horrific to start

Posted by: opt [TypeKey Profile Page] at January 1, 2006 5:29 PM

It always amazes me that because a person participates in one of the mediums of progressive resistence that somehow their need for protein has evolved into something other then what is appropriate for a human body. A weight trainee needs protein, but trying to create a supra normal situation just isn't going to make a difference. Proper training stimulus, proper nutrition, proper rest/recovery is all it takes.

Posted by: DanMartin [TypeKey Profile Page] at October 25, 2005 12:12 PM

After recently taking anatomy and exercise physiology, I certainly agree with Art.If it takes a week for your muscles to rebuild and recover from a workout, I would believe that the constant ingestion of protein over that course of that time would be more beneficial to the muscle growth process than eating or drinking a protein shake right after a meal. After all, when you weight train you are damaging the muscle, and most damage done to the body does not heal overnight, maybe days or even weeks. I often wonder about the "research" that is out there, especially in the magazines. Sometimes the bottom line is, who is paying for the research project?

Posted by: Audley [TypeKey Profile Page] at October 25, 2005 7:49 AM

Thing is, there are numbers of athletes/bodybuilders that do well (do they right ?) with protein "replenishment" strategy. Is there any group (except you :o) today with great results (strength, muscle, power...) and with strategy you propose ? Are those results "better" (not necessary in heath and/or longevity) than results of former ones ?

Posted by: pruzicka [TypeKey Profile Page] at October 25, 2005 7:16 AM

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